In the final episode of the anxiety series, Tom explores how anxiety often starts in the body before it ever becomes a thought.

Racing heart, tension, urgency, these physical signals can quickly pull us into overthinking or reactive behaviour. And in those moments, we’re more likely to believe thoughts that are fast, protective, and often exaggerated.

This episode focuses on a simple but powerful skill: recognising when you’re triggered and creating space before you act.

This week’s experiment: when you notice the signs, pause for 90 seconds. Don’t react, don’t respond, just let the wave pass, and then choose your next move more deliberately.

In the second episode of the anxiety series, Tom explores a pattern that sits at the heart of anxiety: the need for control.

Under pressure, we often try to manage everything: outcomes, opinions, and uncertainty. But instead of calming us down, this can leave us feeling drained and stuck in overthinking.

This episode introduces a simple framework to help: separating what’s in your control, what you can influence, and what’s outside of both. By focusing your energy in the right place, you can reduce mental clutter and respond more clearly.

This week’s experiment: when anxiety starts to spiral, map your thoughts into three columns : control, influence, and out of control, and focus only on what’s yours to act on.

In the first episode of the anxiety series, Tom shares a story about “Will” - someone who, from the outside, seems to have it all together, but internally feels like everything could fall apart at any moment.

This episode explores a common but rarely discussed experience: high-functioning anxiety. The kind that shows up as perfectionism, overthinking, or the constant fear of being “found out.”

Tom breaks down a simple but powerful shift that helped: learning to separate what we can control from what we can’t. Alongside this, he introduces practical tools like gathering evidence to challenge anxious thinking, spotting early physical triggers, and creating a small pause before reacting.

This week’s life lab experiment is to notice when anxiety shows up, question the story you're telling yourself, and take back control of your next move.