Podcast
ANXIETY: Let’s Make Sense of This Sh*t
Hosted by Fabian · EN
This show serves skeptical, busy adults (25–55) who want 2–5 minute, evidence-based anxiety resets they can feel in their body immediately—at work, in bed, or before a meeting. We own panic, acute anxiety, nervous system reset, vagus nerve, health anxiety, anticipatory worry, and scenario-specific protocols. We never drift into trauma/CPTSD framing, grief/loss content, or vague "just relax" advice. Speed, specificity, and mechanism-in-one-sentence are the brand promise. --- Listen on Spotify and Apple Podcasts. Search for this show on Spotify for weekly episodes on anxiety, worry, panic, and practical calm tools — new episodes every week. Topics include: Anxiety: Let's Make Sense Of This Shit. Audio for this show is produced with AI assistance. Episodes are researched, scripted, and reviewed for accuracy before release.
Become a supporter of this podcast: https://www.spreaker.com/podcast/anxiety-let-s-make-sense-of-this-sh-t--6351689/support.
Become a supporter of this podcast: https://www.spreaker.com/podcast/anxiety-let-s-make-sense-of-this-sh-t--6351689/support.
57episodes
Episodes
Newest firstAll episodes
Welcome to Anxiety: Let's Make Sense of This Shit (Trailer)
3w ago00:01:03Tap to summarizeIn this episode, meet Fabian, the host of Anxiety: Let's Make Sense Of This Shit, and hear exactly what this podcast is here to do. This is a short welcome to a show built for anyone whose mind won't stop racing — no lectures, no jargon, and no pressure to fix everything overnight. Each week brings short, honest, evidence-based episodes that help you understand what anxiety really is and give you practical resets you can use at your desk, in the car, or lying awake at two in the morning. Whether it's panic, worry, or that tight-chest feeling, we make sense of it together, one small step at a time.What You'll Discover:• What this weekly show covers and who it is for• Why your body reacts the way it does when anxiety spikes• Simple, evidence-based resets you can use in five minutes• How to work with panic and worry instead of fighting them• Why small, repeatable steps beat white-knuckling every timeRecommended Resources:• "When Panic Attacks" by David D. Burns• Anxiety and Depression Association of America online guides• Cognitive behavioral therapy (CBT) and simple grounding exercisesFollow the show on Spotify or Apple Podcasts so new episodes land automatically.📩 Have questions or want to share your experience? Reach out at anxiety@senseofthisshit.com.💛 Join Our Supporters Club 💛 Help keep these vital conversations alive—Click Here: https://www.spreaker.com/podcast/anxiety-let-s-make-sense-of-this-sh-t--6351689/support
Transcribe →
Health Anxiety Loop: Stop Reassurance Googling in 4 Simple Steps
3w ago00:34:06Tap to summarizeIn this episode, Fabian breaks down the exhausting cycle of health anxiety that spikes when a random symptom hits at 2 a.m. and sends you straight to Google. You will hear the real story of how one late-night headache search turned into hours of rising dread and why the reassurance never sticks. Instead of more facts or willpower, he shares four simple physical steps that interrupt the loop at the body level where anxiety actually lives. These actions calm the nervous system fast without needing perfect calm first or another search result. The approach draws on how the brain tags normal sensations as threats and gives you direct ways to reset before the spiral takes over your night or workday. You will learn to treat the urge to reach for the phone itself as a signal and shift into something your system understands quicker than any screen. The steps fit desk or bed moments and grow more reliable with quick practice ahead of time so the next twinge does not own the next hour. Key Takeaways: • Interrupt the googling urge before it fuels more dread • Lower anxiety intensity in under three minutes using body signals • Train your nervous system to let ordinary sensations pass naturally • Replace short-term relief with lasting habit change • Reduce late-night scanning and improve rest without extra facts What You'll Discover: • Why each search creates a sharper spike than the last • How the brain mistakes absence of catastrophe for arranged safety • The exact physical reset that works when thoughts race too fast • Why facts alone fail once the reassurance loop is established • A practical way to notice the phone reach as its own warning sign Recommended Resources: • Salkovskis 1986 paper on the reassurance trap in Behaviour Research and Therapy • 2019 King's College London study in Journal of Medical Internet Research on symptom searching and anxiety rise • DSM-5 section on illness anxiety disorder from the American Psychiatric Association • Anxiety and Depression Association of America online guides to health anxiety tools Coming Up Next Learn the exact four-step sequence that turns panic into a two-minute reset you can use anywhere. 📩 Have questions or want to share your experience? Reach out at anxiety@senseofthisshit.com. 💛 Join Our Supporters Club ($3 a month) 💛 Ad-free listening + early episodes — help keep independent media alive. Click Here: https://www.spreaker.com/podca...
Transcribe →Good Enough Decisions: How to Tolerate Solid Choices Fast
4w ago00:31:42Tap to summarizeIn this episode, we tackle the exhausting loop of overthinking every choice—from picking dinner to major life decisions—and how it fuels anxiety. If endless scrolling, comparing options, and fearing the "wrong" move leaves you tense and drained, this conversation offers real anxiety relief. Learn to embrace good enough decisions for a calmer mind, better stress management, and lasting emotional wellness. Shift from perfectionism to practical coping strategies that deliver peace of mind without the mental cost. Discover how closing decision loops quickly calms your nervous system and frees energy for what matters. What You'll Learn Reduce anxiety by accepting solid choices instead of chasing perfectionBuild calm mind through quick decision closure techniquesGain practical stress management tools for daily overthinkingExperience emotional wellness by easing physical tension fastApply coping strategies that create lasting peace of mind Key Insights Indecision keeps your amygdala active, raising cortisol and tensionPerfectionism in decisions creates a self-sustaining anxiety loopSatisficing provides a clear stopping rule your brain needsWriting minimum requirements signals safety to your nervous systemReframing from "best" to "works" lowers worry within minutes Recommended Resources Administrative Behavior by Herbert A. Simon (1947)Journal of Anxiety Disorders meta-analysis on perfectionism (2019)Diagnostic and Statistical Manual of Mental Disorders (DSM-5) by American Psychiatric AssociationNational Institute of Mental Health anxiety resources at nimh.nih.gov Coming Up Next Learn how to spot early body signals of decision stress and use simple resets for faster anxiety relief and deeper calm. 📩 Have questions or want to share your experience? Reach out at anxiety@senseofthisshit.com. 💛 Join Our Supporters Club 💛 Help keep these vital conversations alive—Click HereBecome a supporter of this podcast: https://www.spreaker.com/podcast/anxiety-let-s-make-sense-of-this-sh-t--6351689/support.
Transcribe →
Social Anxiety Reset: Discreet 90-Second Protocol Before Events
4w ago00:31:18Tap to summarizeIn this episode, Fabian shares a discreet 90-second protocol to reset social anxiety before events like meetings or gatherings. Many people face racing thoughts, tight chests, and dread while waiting outside the door. This simple approach uses breath, ground contact, and tiny movements to signal safety directly to the nervous system without anyone noticing. You will hear a real hallway story that shows how the steps work in the moment. The method targets the short window when stress peaks, helping you step inside with more ease. Listeners learn why practicing ahead builds automatic calm. The protocol stays private and fits any setting, turning anticipation into something manageable rather than overwhelming. Key Takeaways: • Reduce chest tightness quickly through focused breathing alone. • Build body signals that interrupt anxiety loops before events start. • Feel steadier entering social situations without visible actions. • Create repeatable calm using under ninety seconds of practice. • Strengthen nervous system responses for future gatherings and calls. What You'll Discover: • How a hallway moment reveals the power of internal resets. • Why breath and attention reach the body faster than thoughts. • The exact timing when event anxiety peaks and how to use it. • Simple steps that link directly to vagus nerve calming effects. • How rehearsal turns an awkward tool into an automatic habit. Recommended Resources: • Anxiety and Depression Association of America social anxiety reports • National Institute of Mental Health event-triggered anxiety data • Journal of Psychophysiology 2018 UC Berkeley heart rate study • Dr Judson Brewer Unwinding Anxiety book and habit loop research Coming Up Next Discover how to extend this reset into daily routines so every upcoming interaction feels less daunting and more within your control. 📩 Have questions or want to share your experience? Reach out at anxiety@senseofthisshit.com. 💛 Join Our Supporters Club ($3 a month) 💛 Ad-free listening + early episodes — help keep independent media alive. Click Here: https://www.spreaker.com/podca...
Transcribe →
Anxiety Sleep: 3-Min Body Scan When Racing Thoughts Won't Stop
4w ago00:29:48Tap to summarizeIn this episode, discover a simple three-minute body scan that interrupts racing thoughts and signals your body to rest when anxiety spikes at night. Instead of wrestling with worries about tomorrow, you learn to shift attention through physical sensations that calm the nervous system fast. Fabian shares his own late-night trial at one forty-seven a.m. plus the exact toe-to-jaw sequence you can follow in bed. The method uses steady breathing and gentle muscle releases to lower heart rate and ease tension without forcing sleep. Listeners hear why repetition builds faster results and how this approach bypasses overthinking. Practice once during the day to make it automatic by bedtime. No special tools or quiet rooms required, just three minutes and willingness to follow the steps. Key Takeaways: • Fall asleep faster by sending safety signals through your body. • Reduce nighttime heart rate spikes within the first minute. • Interrupt worry loops without arguing against racing thoughts. • Build lasting calm through short daily practice sessions. • Wake more rested after consistent use of the scan. What You'll Discover: • How attention moving from toes upward quiets the mind quickly. • Why the vagus nerve responds to simple muscle releases at night. • The exact breath counts that steady your nervous system fast. • How alpha waves rise in under three minutes of scanning. • Why repeating the sequence on calm nights speeds later relief. Recommended Resources: • UCLA Mindful Awareness Research Center free guided body scans • Jon Kabat-Zinn book Wherever You Go There You Are • JAMA Internal Medicine 2015 study on mindfulness for sleep • Headspace app evening body scan meditations • Mayo Clinic mindfulness and better sleep online guide Coming Up Next Learn another quick reset that turns morning pressure into steady focus so each day starts calmer and more in control. 📩 Have questions or want to share your experience? Reach out at anxiety@senseofthisshit.com. 💛 Join Our Supporters Club ($3 a month) 💛 Ad-free listening + early episodes — help keep independent media alive. Click Here: https://www.spreaker.com/podca...
Transcribe →
Health Anxiety Loop: Stop Reassurance Googling in 4 Simple Steps
4w ago00:28:21Tap to summarizeIn this episode, we tackle the frustrating cycle of health anxiety where a minor headache sends you straight to Google for reassurance. You'll learn why those searches actually increase your worry over time and how a simple four-step body-based method can break the loop. By using timed pauses, written worries, scheduled check-ins, and neutral actions, you send safety signals to your nervous system that logic alone cannot reach. This approach helps busy adults stop the endless scrolling and regain focus during work or bedtime. Practice these steps to reduce the automatic urge to search and feel more in control of your reactions. The protocol uses quick physical resets anyone can do at a desk or in bed without extra tools. Key Takeaways: • Interrupt reassurance loops before they escalate your stress levels. • Activate your parasympathetic system for faster calm without searches. • Build lasting habits that lower daily health monitoring urges. • Improve focus at work and sleep by containing worry times. • Gain confidence in handling sensations without external validation. What You'll Discover: • Why reassurance googling raises anxiety by 18 percent on average. • How the nervous system learns to demand checks over time. • Simple timer techniques that create space for natural settling. • The power of one daily worry window to clear your schedule. • Replacing searches with movement activates true safety responses. Recommended Resources: • DSM-5 criteria for Illness Anxiety Disorder from American Psychiatric Association • Salkovskis and Warwick 2001 article in Behaviour Research and Therapy • McMullan et al. 2019 study in Journal of Anxiety Disorders • Cooper et al. 2017 meta-analysis in Psychological Medicine Coming Up Next Learn additional body-based resets to handle other anxiety triggers and build steady daily resilience. 📩 Have questions or want to share your experience? Reach out at anxiety@senseofthisshit.com. 💛 Join Our Supporters Club ($3 a month) 💛 Ad-free listening + early episodes — help keep independent media alive. Click Here: https://www.spreaker.com/podca...
Transcribe →Make Sense: Ease Physical Anxiety Signals Now
4w ago00:08:53Tap to summarizeIn this episode, discover how anxiety relief starts in the body, not the mind. If tight chest sensations or looping thoughts hijack your evenings, the Make Sense technique offers a practical path to a calm mind. Through simple grounding, labeling, and scanning, you’ll build reliable stress management skills that support emotional wellness and lasting peace of mind. Learn coping strategies you can use anywhere—no extra tools or privacy required. What You'll Learn Reduce physical anxiety signals in under 12 minutesShift from looping thoughts to present-moment awarenessBuild morning habits that lower daily stress reactivityLabel sensations to create distance from worryTrain your nervous system for faster calm responses Key Insights Feet on the floor interrupts mental loops instantlyNaming sensations quiets amygdala activity within seconds90-second body scans release upper-body tension firstDaily repetition strengthens prefrontal-amygdala connectionsExhales after labeling shorten cortisol circulation time Recommended Resources Headspace app – guided body scan meditations"Full Catastrophe Living" by Jon Kabat-ZinnInsight Timer app – free grounding practices"The Body Keeps the Score" by Bessel van der KolkUCLA Mindful Awareness Research Center free audio Coming Up Next Learn how to adapt these same grounding tools for high-pressure moments at work so peace of mind stays accessible even on busy days. 📩 Have questions or want to share your experience? Reach out at anxiety@senseofthisshit.com. 💛 Join Our Supporters Club 💛 Help keep these vital conversations alive—Click HereBecome a supporter of this podcast: https://www.spreaker.com/podcast/anxiety-let-s-make-sense-of-this-sh-t--6351689/support.
Transcribe →Release Anxious Tension Fast: How to Body Scan Within Minutes
4w ago00:27:13Tap to summarizeIn this episode, discover how a simple body scan can release the tight grip of anxiety that often starts in your shoulders and jaw before your mind even catches up. We explore the science behind why noticing tension in your body signals safety to your nervous system through the vagus nerve, reducing output from the amygdala. You'll get a quick guided practice you can use at your desk during deadlines or meetings to lower cortisol quickly. Learn practical steps that fit into three minutes or less, helping you interrupt the stress response and feel calmer without forcing relaxation. This episode turns body awareness into a reliable tool for managing anxious tension in real time at work or anywhere tension builds. Key Takeaways: • Release shoulder and jaw tension in under three minutes. • Lower amygdala activity through simple body awareness. • Engage your parasympathetic system without needing quiet space. • Reduce cortisol output during active stress spikes at work. • Build repeatable habits that interrupt anxiety buildup fast. What You'll Discover: • Why the body registers threat before thoughts can argue it down. • How vagus nerve input creates natural muscle softening. • The exact order of attention that quiets nervous system alerts. • Real examples of using scans during meetings and recordings. • Why noticing alone outperforms forcing relaxation every time. Recommended Resources: • Full Catastrophe Living by Jon Kabat-Zinn • Mindfulness-Based Stress Reduction program at UMass Medical School • Goyal et al. 2014 review in JAMA Internal Medicine on mindfulness for anxiety Coming Up Next Learn a breathing technique that pairs with body scans to further calm your nervous system during high-pressure moments. 📩 Have questions or want to share your experience? Reach out at anxiety@senseofthisshit.com. 💛 Join Our Supporters Club ($3 a month) 💛 Ad-free listening + early episodes — help keep independent media alive. Click Here: https://www.spreaker.com/podca...
Transcribe →Stop Reassurance Loops: How to Build Your Own Worry
Jun 2300:28:22Tap to summarizeIn this episode, we unpack the frustrating cycle of texting for quick reassurance when anxiety spikes. That short burst of calm from a friend's reply often fades fast, leaving you scanning for the next worry even sooner. Fabian shares his own health scare experience and explains how the brain's safety behaviors keep the loop going through the amygdala and HPA axis. You will learn why external confirmation trains your nervous system to stay on high alert instead of letting natural settling happen. The episode offers three simple steps to pause the urge, build internal tolerance, and stretch the calm that actually lasts without needing another message. Key Takeaways: • Break free from short-lived reassurance that fuels more worry later. • Train your nervous system to handle uncertainty without outside input. • Reduce physical tension spikes by pausing before checking with others. • Strengthen your prefrontal cortex for longer lasting internal calm. • Shrink the urge to seek confirmation over repeated daily practice. What You'll Discover: • Why each reassurance reply makes the next worry return faster. • How safety behaviors accidentally strengthen anxiety instead of easing it. • The exact brain process that turns brief relief into repeated loops. • A ten-minute wait technique that lets natural anxiety drop occur. • How labeling the urge creates distance and weakens the old pattern. Recommended Resources: • Salkovskis, P. M. (1991). The importance of behaviour in the maintenance of anxiety and panic. Behaviour Research and Therapy. • Journal of Anxiety Disorders studies on reassurance seeking rebound effects. • Anxiety and Depression Association of America online guides to worry cycles. • "The Worry Cure" by Robert Leahy for cognitive strategies on uncertainty. Coming Up Next Learn how to stretch tolerance for uncertainty so everyday worries lose their grip without any external reset. 📩 Have questions or want to share your experience? Reach out at anxiety@senseofthisshit.com. 💛 Join Our Supporters Club ($3 a month) 💛 Ad-free listening + early episodes — help keep independent media alive. Click Here: https://www.spreaker.com/podca...
Transcribe →Physiological Sigh: Reduce Bedtime Tension Fast Now
Jun 2000:10:15Tap to summarizeIn this episode, if racing thoughts and a tight chest leave you desperate for anxiety relief and a calm mind, this episode delivers exactly what you need. Learn the physiological sigh, a simple breathing technique that signals safety to your nervous system in minutes. Discover how double inhales and long exhales quickly lower stress, reduce cortisol, and restore peace of mind without overthinking. Whether you struggle with daily tension or bedtime anxiety, these stress management tools give you reliable coping strategies and lasting emotional wellness. By the end you’ll have a complete five-minute routine ready to use tonight for real, repeatable calm. What You'll Learn Reduce anxiety fast with a proven physiological sigh routineBuild lasting calm mind through daily stress management practiceLower cortisol naturally using simple breathing coping strategiesImprove emotional wellness by calming the nervous system quicklyGain peace of mind with repeatable techniques before sleep Key Insights Double inhale opens alveoli for deeper carbon dioxide releaseVagus nerve activation shifts body out of protection modePrefrontal cortex strengthens and quiets amygdala reactivity over timeGrounding with feet and hands interrupts tension loops instantlyFixed counts train interoceptive awareness for automatic calm Recommended Resources Huberman Lab Podcast – “How to Breathe Correctly” episodeCell Reports Medicine 2022 study on daily breathing practiceBook: Breath by James NestorAmerican Psychological Association stress management guides Coming Up Next Learn how consistent breathwork builds long-term emotional wellness and deeper peace of mind even on stressful days. 📩 Have questions or want to share your experience? Reach out at anxiety@senseofthisshit.com. 💛 Join Our Supporters Club 💛 Help keep these vital conversations alive—Click HereBecome a supporter of this podcast: https://www.spreaker.com/podcast/anxiety-let-s-make-sense-of-this-sh-t--6351689/support.
Transcribe →