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  • Panic Attack Playbook: How to Recognize, Ride Out, and Recover with Confidence

    Panic Attack Playbook: How to Recognize, Ride Out, and Recover with Confidence
    2025/06/17
    In this episode, Fabian cracks open the panic attack playbook, guiding you through the chaos of sudden anxiety and showing that, no matter how alone you feel, there’s a way through. He starts by vividly describing the moment panic strikes, dismantling the myth that only certain people suffer and showing how universal—and survivable—these episodes really are. With raw personal stories and real listener voice notes, you’ll hear what it’s actually like when panic hijacks your life and discover just how common these experiences can be.

    Fabian then dives into the science, explaining why panic attacks happen, what’s going on in your brain and body, and how old survival systems can sometimes steer us wrong. You’ll learn how thoughts, memories, and even breathing patterns can set off the alarm, and why some people are more sensitive to these triggers. Through clear, compassionate explanation, he tackles the biggest myths and reminds you that panic is always temporary, never dangerous, and absolutely not a personal failing.

    From there, you’ll get a practical toolkit: the simplest breathing techniques, grounding exercises, and everyday routines you can use to calm your system and reclaim your day. Fabian shows how humor can help you outwit anxiety, using real-life examples and playful storytelling to transform moments of panic from disasters into punchlines. You’ll discover the power of connection—how sharing your story or just hearing someone else’s can break the spell of shame and isolation.

    By the end, you’ll have a new perspective on panic attacks: not as proof of weakness but as a sign your body is trying to protect you. Fabian recaps the core lessons and gently challenges you to try one small strategy this week—whether it’s riding the wave, laughing at anxiety’s drama, or reaching out for support. The episode wraps up with encouragement, a preview of the next two episodes (“Pocket Grounding Kit” and “Social Anxiety in the Digital Age”), and an invitation to join the Supporters Club, so you can keep these honest, practical conversations alive.

    Key Takeaways
    • Panic attacks are uncomfortable but never dangerous
    • Knowledge about panic breaks the cycle of fear
    • Breathing and grounding are your go-to in the moment
    • Humor and connection make anxiety less powerful
    • Progress comes from small wins and self-compassion

    What You’ll Discover
    • The science behind why panic attacks happen
    • Real stories that make anxiety feel less isolating
    • Simple techniques to calm panic wherever you are
    • The role of humor in taming anxiety’s drama
    • How sharing your experience builds resilience

    Resources Mentioned
    • “The Anxiety and Phobia Workbook” by Edmund J. Bourne
    • “Dare: The New Way to End Anxiety and Stop Panic Attacks” by Barry McDonagh
    • Calm app (calm.com)
    • Anxiety Canada (anxietycanada.com)
    • “Hope and Help for Your Nerves” by Dr. Claire Weekes

    Next Episode Preview
    This Saturday’s Boost brings you “Pocket Grounding Kit,” with fast, portable tools for managing anxiety on the go. Next Tuesday’s main episode explores “Social Anxiety in the Digital Age”—strategies for thriving in an always-on world.

    📩 Have questions or want to share your experience? Reach out at anxiety@senseofthisshit.com.

    💛 Join Our Supporters Club 💛

    Help keep these conversations alive—Click Here: https://www.spreaker.com/podcast/anxiety-let-s-make-sense-of-this-sh-t--6351689/support
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    46 分
  • One-Breath Reset: Simplified 4-7-8 Technique for Instant Anxiety Relief

    One-Breath Reset: Simplified 4-7-8 Technique for Instant Anxiety Relief
    2025/06/14
    In this episode, I reveal how a single counted breath can become an instant anxiety rescue, offering rapid relief anytime stress strikes. You’ll discover how to distil the classic four-seven-eight breathing technique into a stripped-down, ultra-portable practice that demands no special training, apps, or quiet environment. Together, we’ll walk through each step of the breath, experience its calming effects firsthand, and explore the biological mechanisms that make it so powerful. You’ll also get actionable cues for remembering the reset when you need it most and guidance on adapting the timing for your comfort and safety. By episode’s end, you’ll have a robust, rigorously tested, science-backed strategy to disrupt stress spirals on demand, giving you real-time calm with just one breath.

    Key Takeaways
    • A single counted breath can interrupt the stress cycle and bring rapid relief to overwhelming anxiety
    • Extending your exhale sends a safety signal to your nervous system, shifting from fight-or-flight to rest-and-digest
    • This technique requires no equipment, apps, or special environment and can be executed in under ten seconds
    • Consistent practice helps your brain learn to calm itself more quickly during future stress surges and overwhelm
    • You can adapt timing and intensity for personal comfort while still benefiting from rapid breathing resets in any setting

    What You’ll Discover
    • Step-by-step guidance to perform a simplified four-seven-eight breath you can do anywhere, anytime with minimal effort
    • Why a longer exhale uniquely activates your parasympathetic system to trigger relaxation responses immediately for immediate release
    • Practical cues and anchoring techniques in real time to help you remember and apply the reset under pressure
    • Real-world examples of using this one-breath strategy in everyday scenarios like work, traffic, or social settings for quick relief
    • Tips for adjusting breath counts safely and effectively if you feel lightheaded or distracted during practice

    Resources Mentioned
    • The Healing Power of the Breath by Richard P. Brown MD and Patricia L. Gerbarg MD
    • Why Zebras Don’t Get Ulcers by Robert M. Sapolsky explores stress biology and coping mechanisms
    • Breathe: The New Science of a Lost Art by James Nestor on the power of proper respiration
    • Calm app for guided breathwork exercises and mindfulness sessions on mobile devices
    • Harvard Health Publishing article “Relaxation techniques: Breath control helps quell errant stress response”

    Next Episode Preview
    Next Tuesday’s main episode will break down the Panic Attack Playbook, showing you how to recognise panic triggers, ride out surges, and recover with confidence. And this Saturday’s Boost, we’ll guide you through assembling a Pocket Grounding Kit so you can carry tiny tools for big calm wherever you go.

    Have questions or want to share your experience? Simply reach out at anxiety@senseofthisshit.com.

    Join our Supporters Club and help keep these conversations alive: https://www.spreaker.com/podcast/anxiety-let-s-make-sense-of-this-sh-t--6351689/support
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    15 分
  • How to Thrive at Work: Overcoming Workplace Anxiety Without Burning Out

    How to Thrive at Work: Overcoming Workplace Anxiety Without Burning Out
    2025/06/10
    In this episode, we crack open the truth about workplace anxiety—why it shows up, how it impacts you, and how you can finally start thriving in your job without losing yourself to the grind. If you’ve ever felt that sudden stomach drop before a meeting or worried that your “professional mask” might slip, you’re not alone. Fabian brings a candid, deeply relatable perspective to the universal struggle of turning workplace pressure into performance, without crossing the line into burnout. Through personal stories, listener experiences, and a breakdown of the science behind anxiety at work, this episode offers a practical toolkit for managing stress, building resilience, and rediscovering your sense of humor—even when the office feels like a pressure cooker.

    Key Takeaways
    • Workplace anxiety is normal and does not mean you are weak
    • Small daily shifts can have a big impact on your well-being
    • Humor and connection are powerful tools for breaking anxiety cycles
    • Setting boundaries is key to protecting your energy at work
    • Self-compassion is essential for long-term resilience

    What You’ll Discover
    • Why anxiety shows up so strongly at work and how to spot early signs
    • Real stories from people who have faced and managed workplace anxiety
    • The science behind stress responses in modern offices
    • Actionable strategies for breathing, boundaries, and micro-breaks
    • How to use laughter and connection to build a better workday

    Resources Mentioned
    • “Dare: The New Way to End Anxiety and Stop Panic Attacks” by Barry McDonagh
    • “Burnout: The Secret to Unlocking the Stress Cycle” by Emily and Amelia Nagoski
    • American Psychological Association—Workplace Stress Research
    • UC Berkeley Greater Good Science Center—Workplace Well-Being Articles
    • Headspace app—Mindfulness and stress reduction for work

    Next Episode Preview
    This Saturday’s Boost is all about mastering a one-breath reset—an ultra-simple breathing technique to anchor yourself anywhere, anytime. And next Tuesday’s episode is the Panic Attack Playbook, breaking down exactly what’s happening when panic strikes and how to get through it, one step at a time.

    📩 Have questions or want to share your experience? Reach out at anxiety@senseofthisshit.com.

    💛 Join Our Supporters Club 💛
    Help keep these conversations alive—Click Here: https://www.spreaker.com/podcast/anxiety-let-s-make-sense-of-this-sh-t--6351689/support
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    36 分
  • Desk De-Stress Stretch: Two Minutes to Reset Anxiety at Work

    Desk De-Stress Stretch: Two Minutes to Reset Anxiety at Work
    2025/06/07
    In this episode, we tackle one of the most common yet sneaky sources of anxiety—tension that creeps in while you work. Whether you’re typing away in a noisy office or hunched over your kitchen table, muscle tightness and mind-fog can build up before you even realize it. Desk De-Stress Stretch offers a quick, science-backed micro-break to help you shake off stress, reboot your focus, and remind your body it’s safe to relax. I walk you through the entire stretch in real time, so you can follow along right at your desk. No fancy equipment or yoga pants required—just two minutes and your willingness to pause. This episode unpacks how even the smallest physical resets can send powerful signals to your brain, break the cycle of workplace anxiety, and help you feel a little more in charge of your day. If you ever feel like you can’t afford a break, that’s exactly when you need this most. Tune in, stretch with me, and let’s make the workday just a bit lighter, together.

    Key Takeaways
    • Micro-breaks can disrupt anxious tension and boost mood
    • Desk stretches help signal safety to the nervous system
    • Regular resets reduce stress before it piles up
    • Simple movements can improve focus and clarity
    • You can practice these stretches anywhere, anytime

    What You’ll Discover
    • Why stress and muscle tension reinforce each other
    • A guided stretch you can do in two minutes
    • The neuroscience of workplace anxiety relief
    • How movement rewires the anxiety feedback loop
    • Tips for building new micro-break habits

    Resources Mentioned
    • “The Relaxation Response” by Herbert Benson
    • “Burnout: The Secret to Unlocking the Stress Cycle” by Emily Nagoski
    • Mayo Clinic Guide to Stress Management
    • Article: “Movement breaks at work and cognitive performance” (Journal of Occupational Health Psychology)
    • App: Stretchly (desktop break reminder)

    Next Episode Preview
    Next Tuesday’s main episode is all about workplace anxiety and how to thrive at the office without burning out. This Saturday’s Boost will teach you the “One-Breath Reset: 4-7-8 Simplified.” Stay tuned, and keep practicing these resets.

    📩 Have questions or want to share your experience? Reach out at anxiety@senseofthisshit.com.

    💛 Join Our Supporters Club 💛
    Help keep these conversations alive—Click Here: https://www.spreaker.com/podcast/anxiety-let-s-make-sense-of-this-sh-t--6351689/support
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    17 分
  • Morning Anxiety: How to Calm the Cortisol Spike and Take Back Your Mornings

    Morning Anxiety: How to Calm the Cortisol Spike and Take Back Your Mornings
    2025/06/03
    In this episode, Fabian cracks open the surprisingly common struggle of morning anxiety—the kind that grabs you before you’ve even gotten out of bed and makes the start of every day feel like a hurdle. Why does anxiety seem to strike hardest at sunrise? What’s going on in your brain and body during those first moments? And most importantly, what can you actually do about it? Through honest storytelling, real-life listener experiences, and plain-English science, Fabian explores why so many people wake up with dread and how you can learn to reclaim your mornings with practical tools and gentle humor. Whether you’re someone who dreads the alarm, lies awake with racing thoughts, or just feels like you’re always playing catch-up before the day has begun, you’ll find validation and hope in this deep-dive. Discover how to shift the morning narrative, use the science of cortisol to your advantage, and build a routine that gives you a fighting chance at a steady, grounded start. Plus, hear why compassion (and a little bit of laughter) might be your best weapon against those early-morning nerves, and learn how to create a morning that actually works for you—not against you.

    Key Takeaways
    • Morning anxiety is driven by real biological processes, not just mindset
    • Understanding the cortisol spike helps reduce self-blame
    • Small rituals and changes can disrupt anxious patterns
    • Humor and compassion are powerful tools for difficult mornings
    • Progress is measured in small, sustainable steps

    What You’ll Discover
    • Why cortisol surges cause anxiety first thing in the morning
    • How sleep, blood sugar, and routine impact anxiety on waking
    • Practical, real-world strategies for calmer mornings
    • The role of humor in softening the grip of anxious thoughts
    • How to use compassion instead of criticism with yourself

    Resources Mentioned
    • “The Body Keeps the Score” by Bessel van der Kolk
    • “Why Zebras Don’t Get Ulcers” by Robert Sapolsky
    • Calm app – Guided meditations for anxiety
    • “Atomic Habits” by James Clear
    • Harvard Health Publishing – Cortisol and Stress: How to Stay Healthy

    Next Episode Preview
    This Saturday’s Boost episode offers a “Desk De-Stress Stretch” you can use whenever work anxiety strikes. Next Tuesday, we’re diving into “Workplace Anxiety: Thriving at the Office”—full of practical stories and strategies to help you stay steady, even when things get stressful.

    📩 Have questions or want to share your experience? Reach out at anxiety@senseofthisshit.com.

    💛 Join Our Supporters Club 💛
    Help keep these conversations alive—Click Here: https://www.spreaker.com/podcast/anxiety-let-s-make-sense-of-this-sh-t--6351689/support
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    39 分
  • 3-Minute Morning Grounding Routine

    3-Minute Morning Grounding Routine
    2025/05/31
    In this episode, Fabian delivers a lightning-fast reset for your most anxious mornings: the three-minute grounding routine. Forget complicated rituals and wellness clichés—this is about carving out a tiny pocket of calm before anxiety sets the tone for your whole day. You’ll hear why the first few minutes after you wake up are make-or-break for your nervous system, and how a few intentional breaths can keep the morning cortisol surge from hijacking your mood. Fabian walks you through the core routine in real time, so you can follow along from your bed. He explains why this practice actually works, sharing what research says about anxiety, stress hormones, and the power of short, simple habits. You’ll pick up practical tips for making grounding a habit, even when you feel tired or skeptical. If your mind races as soon as you wake up—or if you just want a more peaceful start—this episode offers a compassionate, no-nonsense strategy you can use tomorrow morning. Plus: learn what to do if you fall off track, why perfection is overrated, and how every day is a new chance to get grounded. Stay tuned for the next main episode on beating morning anxiety and the next Boost for a quick “Desk De-Stress Stretch” you can use at work.

    Key Takeaways
    • Grounding yourself for three minutes can change the course of your day
    • The morning cortisol spike fuels anxiety for many people
    • Simple routines, done consistently, retrain your brain and body
    • You don’t need perfection or silence to benefit from grounding
    • Every morning is a new opportunity to try again

    What You’ll Discover
    • Why anxious mornings feel so intense and how to interrupt the cycle
    • The science behind the cortisol awakening response and anxiety
    • A step-by-step demo of the three-minute grounding routine
    • Practical ways to make this practice stick in real life
    • How to handle setbacks and keep moving forward

    Resources Mentioned
    • The Body Keeps the Score by Bessel van der Kolk
    • “How Mindfulness Changes the Emotional Brain” – Harvard Health Publishing
    • The Anxiety and Phobia Workbook by Edmund J. Bourne
    • Mindfulness-Based Stress Reduction resources – University of Massachusetts
    • “The Cortisol Awakening Response and Stress” – Journal of Psychosomatic Research

    Next Episode Preview
    Next Tuesday, we dig into why anxiety spikes in the morning and how to beat it before it beats you. Saturday’s Boost: a quick “Desk De-Stress Stretch” to melt away tension while you work.

    📩 Have questions or want to share your experience? Reach out at anxiety@senseofthisshit.com.

    💛 Join Our Supporters Club 💛
    Help keep these conversations alive—Click Here: https://www.spreaker.com/podcast/anxiety-let-s-make-sense-of-this-sh-t--6351689/support
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    13 分
  • Sleep & Anxiety: Repairing Your Rest

    Sleep & Anxiety: Repairing Your Rest
    2025/05/27
    In this episode of Anxiety: Let’s Make Sense Of This Shit, Fabian cracks open the complicated, deeply human relationship between anxiety and sleep. If you’ve ever lain awake at three in the morning with your thoughts spiraling, feeling isolated and frustrated, this conversation is for you. Through personal stories, a moving listener voice note, and plenty of gentle irreverence, Fabian shines a light on why sleep goes sideways when anxiety shows up—and why it’s not your fault. You’ll learn about the biological loops that keep you awake, the lies anxiety tells you in the dark, and the practical science that points the way back to real rest. The episode moves beyond typical sleep hygiene advice, focusing instead on sustainable habits, self-compassion, and the reality of building a healthier relationship with sleep, one imperfect night at a time.

    Key Takeaways
    • Sleep and anxiety create a feedback loop that fuels each other
    • Your brain’s survival wiring disrupts rest, not your character
    • Progress comes from consistency, not chasing perfect nights
    • Self-compassion interrupts anxiety’s hold on your sleep
    • Small wins and humor help build long-term resilience

    What You’ll Discover
    • How anxious brains sabotage sleep at night
    • The science behind why routines matter more than quick fixes
    • Techniques for calming the nervous system before bed
    • Ways to laugh at anxiety’s worst tricks and thoughts
    • How to reframe setbacks as normal steps in healing

    Resources Mentioned
    • The Sleep Solution by W. Chris Winter, MD
    • Why We Sleep by Matthew Walker, PhD
    • CBT-I Coach app
    • American Academy of Sleep Medicine website
    • “Sleep and Anxiety: A Bidirectional Relationship” (Current Psychiatry Reports, 2019)

    Next Episode Preview
    Saturday’s Boost brings you a Three-Minute Morning Grounding Routine—perfect for resetting after a rough night. Next Tuesday, join us for “Morning Anxiety: Beating the Cortisol Spike,” where we’ll take on those rough mornings and how to reclaim them for yourself.

    📩 Have questions or want to share your experience? Reach out at anxiety@senseofthisshit.com.

    💛 Join Our Supporters Club 💛
    Help keep these conversations alive—Click Here: https://www.spreaker.com/podcast/anxiety-let-s-make-sense-of-this-sh-t--6351689/support
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    30 分
  • Simple Sleep Hacks for Better Nights: Beat Anxiety and Family Stress

    Simple Sleep Hacks for Better Nights: Beat Anxiety and Family Stress
    2025/05/23
    Welcome to Anxiety: Let’s Make Sense Of This Shit, hosted by Fabian. In this episode, Fabian takes you inside the real struggle of trying to get a decent night’s sleep when your mind won’t stop spinning, your family is in full holiday mode, or you’re just plain anxious about what tomorrow might bring. You’ll hear why bedtime so often feels like a replay of every awkward conversation, unfinished to-do list, or family squabble—and why none of that means you’re failing at rest. Fabian shares personal stories, science-backed tips, and practical hacks that you can use tonight, whether you’re sleeping in your own bed or on a cousin’s lumpy sofa. You’ll learn how to create a routine that actually works, set boundaries even when relatives push back, and handle those racing thoughts that show up the minute your head hits the pillow. This episode is for anyone who wants to carve out real rest in a busy, noisy, or anxious home—no perfection required. If you’re tired of the “just relax” advice, you’ll find warmth, humor, and honest strategies that treat you like a human, not a robot. Whether you’re looking for a better way to wind down or just need to hear you’re not alone, you’ll find the kind of encouragement here that makes sleep feel possible again.

    Key Takeaways
    • Simple routines signal to your brain that it’s time to unwind
    • Boundaries around bedtime protect your energy and sanity
    • Nighttime brain dumps make it easier to let go of worry
    • Breathing and muscle relaxation can ease stress and tension
    • Progress in sleep is about small, steady wins

    What You’ll Discover
    • How anxiety and family tension mess with your rest
    • Ways to create comfort, even in a chaotic house
    • How to set limits without feeling guilty
    • Practical tools for managing nighttime overthinking
    • Tips to recover from rough, restless nights

    Resources Mentioned
    • “Why We Sleep” by Matthew Walker
    • Insight Timer (app)
    • “The Sleep Solution” by W. Chris Winter
    • Calm (app)
    • Anxiety Canada: Self-Help Strategies

    Next Episode Preview
    Next week, we’ll tackle holiday stress and family chaos—how to protect your peace, hold your boundaries, and still have a laugh. You won’t want to miss it.

    📩 Have questions or want to share your experience? Reach out at anxiety@senseofthisshit.com.
    💛 Join Our Supporters Club 💛 Help keep these conversations alive—Click Here: https://www.spreaker.com/podcast/anxiety-let-s-make-sense-of-this-sh-t--6351689/support
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    15 分