Podcast Summary: The 1000 Hours Outside Podcast

Episode: 1KHO 694: The Anxiety Reset | Levi Lusko, Don't Worry, Warrior!
Date: January 29, 2026
Host: Ginny Yurich
Guest: Levi Lusko

Overview:

This episode centers on the growing epidemic of anxiety among children and adolescents, the unique challenges of parenting in a tech-saturated, fast-changing world, and the power of blending faith, nature, and practical strategies to foster resilience. Ginny Yurich and pastor/author Levi Lusko discuss his new book for tweens and teens, Don’t Worry, Warrior, which combines fiction storytelling with actionable techniques to help kids (and families) battle anxiety, reclaim calm, and develop courage in everyday life.

Key Discussion Points & Insights

1. The Modern Anxiety Epidemic in Kids and Teens

• Statistics & Trends: One in three adolescents struggle with anxiety, and the numbers are rising rapidly.
  • "One in three adolescents in this country struggles with anxiety. That's a lot." – Ginny (14:49)
  • "It's growing." – Levi (14:51)
• Contributing Factors:
  • Early exposure to adult issues and content (e.g., social media, online comparison, news)
  • Loss of innocence due to fast-tracked childhoods and early puberty
  • Sedentary, screen-heavy lifestyles reducing real-world coping mechanisms
  • "Kids aren't getting outside, probably aren't eating the healthy food, often hydration, you know, all those things. And then you have... ranking our lives based on what someone else's vacation looked like and just the discontentment and the bullying that can break out..." – Levi (15:23)

2. The Importance of Nature: 'Touch Grass'

• Nature as Healing: Regular outdoor experiences (from brief walks to full-on camping trips) significantly reduce anxiety, foster creativity, empathy, and happiness.
  • "The more AI makes us feel like we can't trust what we see, the more important it is to get out there and touch a tree." – Levi (09:29)
• Spiritual Layer: Biblical encouragements to observe nature ("consider the lilies") as reminders of God's presence, provision, and care.
  • "You can't look at the lilies of the field if you're playing Minecraft." – Ginny (11:50)
  • "Jesus didn't have to say go to the gym... His whole life was that." – Levi (13:16)
• Embodied Faith: Integrating body, mind, and spirit; faith isn’t just mental—it involves the senses and physical grounding.
  • “A big part of I think soul and spirit health is physically... Jesus walked everywhere he went. He was getting... day to day cardio outdoors time that we have to now prioritize.” – Levi (13:16)

3. Practical Tools for Battling Anxiety

a. Small, Simple Actions Have Power

• "The easy things to do are also the easy things not to do." – Levi (22:50)
• Art, breathing exercises, music, journaling, movement, and time outside recalibrate overwhelmed nervous systems and help restore calm.

b. Box Breathing & Grounding Techniques

• Box Breathing: Breathe in, hold, out, hold (4/4/4/4 or adjust for age) while tracing a box with your finger.
  • "If you do that for five or six minutes, and you're always going to think, this won't work, this won't work, this won't... So stupid. I need something else... and I'm not saying there's not a time for therapy, prayer, all that, but... God has given us how much is there about breath in the Bible?" – Levi (24:13)
• Sensory Grounding: List things you can feel, smell, taste—bring focus into the present, out of spiraling thoughts.
• Parental Modeling:
  • "I bought this book for my kid, but I didn't realize how much I needed it myself." – Levi (29:38)
• Empowerment: Kids (and adults) can learn to regulate their own moods.
  • "You have the capacity to take charge of your mood." (27:26)

c. Movement & Physical Activity

• Reset via Movement: Walking, running, biking, sauna-sweating—especially outdoors, but even in city parks—are proven mood-shifters.
  • "I never come back from that jog, like, feeling the way I left. There's something about the rhythm. It changes you." – Levi (33:43)

d. Creative Play & Off-Screen Time

• Levi travels with Uno, Yahtzee, a football or frisbee: "Little things you can do turn a bummer into a time of joy." (37:11)

4. Courage and Bravery Are Choices, Not Feelings

• Action Precedes Emotion:
  • “You’re seldom going to feel brave, but... you’re going to have to choose to do the opposite of what you feel.” – Levi (50:16)
  • "Bravery is like a muscle. The more you use it, the stronger it gets." – Levi (53:53)
• Practice Opportunities:
  • Real-life relevant examples (standing up against peer pressure, exposure to inappropriate content, etc.)
  • Bible stories reinforce this lesson (Esther’s courage, etc.)

5. Community & Faith are Anchors

• Big Experiences / Small Groups: Conferences and camps give spiritual revelation; relationships and routines make it stick.
  • "Your life can't change in an hour, but the hour can make you want to change your life." – Levi (07:08)
• The Role of the Pastor/Shepherd: Importance and pressure of living an integrated, balanced life as a model for others.
  • "To see kids baptized as children and see them grow up and then see them have kids and have their kids get dedicated... that's the day to day. That's the joy." – Levi (43:12)
• Parents as Role Models:
  • "When they're watching what you do... all the more reason that you have to really strive for a balanced life because people are watching you." – Ginny (45:58)

6. Trusting God Through Hard Times

• Normalizing Struggle: Every family has problems; it’s not abnormal or shameful.
• Encouragement to Persevere:
  • "Problems are easier to manage when God is on your side." – Ginny (60:29)
  • Don’t be quick to opt out of ‘hard’—stick it out where possible for growth and stability.

Notable Quotes & Memorable Moments

• On Courage and Action:

  • “Bravery isn’t about... not feeling fear. It’s feeling what you feel, but then getting on the horse and mounting up anyway.” – Levi (50:16)

• On Small Changes:

  • “The easy things to do are also the easy things not to do.” – Levi (22:50)

• On Nature & Spirituality:

  • “I have never watched a sunset and felt [regret]... it always magnifies [God] and minimizes my problems.” – Levi (13:52)

• On Parenting & Leadership:

  • “The more your work involves your mind, the more it's good to have hobbies that involve your hands.” – Levi (48:09)

• On Family Struggles:

  • “Every family has problems, so stick it out. If it’s a situation that's stickoutable, stick it out for the sake of your kids.” – Ginny (58:52)

Important Timestamps (MM:SS)

• 03:13: Levi describes the Movement Conference, an all-outdoor youth event
• 09:29: "Touch grass" explained as essential practice for today's tech-burdened youth
• 13:52: Spiritual importance of embodiment and connection to creation
• 14:49: Discussion of the scale of anxiety among adolescents
• 22:50: Levi on deceptively simple but powerful anxiety tools
• 24:13: Box breathing as a biblical, biological reset
• 27:26: Teaching kids (and parents) they can take charge of their moods
• 33:20: Ginny’s box breathing story overcoming fear of cliff-jumping
• 37:11: Creative analog, off-screen play as anxiety fighters
• 50:16: Bravery as deliberate choice, not a feeling
• 58:52: Embracing “hard” as necessary for growth; family resilience

Structure of Levi Lusko's Book: Don’t Worry, Warrior

• Written for tweens/teens in fiction format
• 10 practical strategies to battle anxiety:
  • Taking charge of your mood
  • Practicing bravery
  • Trusting God in hard times
  • ...and more, all actionable for families

Takeaways for Listeners

• Anxiety is a growing problem but not an unsolvable one—simple practices anchored in faith, movement, connection, and the outdoors are powerful
• Bravery isn't about not feeling fear, but acting in spite of it—this builds resilience muscle
• Faith is embodied, not just mental; spiritual wellness is closely tied to how we treat our bodies and experience the real world
• All families struggle; addressing challenges together, with trust in God, makes problems manageable and fosters growth
• Practical tools (box breathing, art, nature time, active play, honest conversation) benefit both kids and adults—start small, stay consistent, and model these habits

For More:

• Don’t Worry, Warrior by Levi Lusko—fictional stories plus tools for coping
• Visit 1000 Hours Outside for trackers and additional resources

This episode delivers faith-filled, research-backed encouragement for reclaiming real life from anxiety—one hour, one choice, and one brave act at a time.