Your brain is doing its job.
You can teach it a better one.

Want a panic-proof roadmap?
Start with these 5 steps and practice them this week.

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13/13 🧵

Action creates evidence that you’re safe.
That breaks the anxiety cycle piece by piece.

—

You don’t need to keep coping.

You can learn to process the emotion, defuse the thoughts, and take steps that rewire your response to fear.

You’re not broken.

12/13 🧵

- Ask 4 help
- Give the speech, even when your hands shake

Avoidance keeps anxiety alive. Movement rewires the brain.

One client stopped trying to “not feel anxious” before a big presentation. He accepted the shakes, refocused on preparation, and gave the talk anyway.

11/13 🧵

If you don’t know your values, your fear will always win.

Lesson 5: Change Happens Through Action
Processing anxiety isn’t passive.

After observing, exploring, and clarifying values, you must choose:
Act or accept.

Both require courage.

Example:
- Clean the room

10/13 🧵

When clients clarify what they care about—relationships, growth, integrity—they become willing to step into discomfort.

One client chose to go to a party despite anxiety because connecting with friends mattered more than staying anxiety-free.

9/13 🧵

Lesson 4: Clarifying Values Changes the Equation
Here’s the question that unlocks action:

“What matters more to me—comfort or connection?”

Most people don’t want to be anxious.
But they want connection, purpose, meaning more.

8/13 🧵

One client, overwhelmed with daily stress, didn’t realize her anxiety came from things she hadn’t dealt with—bills, relationships, sleep, diet.

Writing these down changed everything.

Explore. Then decide what needs solving. Not before.

7/13 🧵

Anxiety is like a smoke alarm.
Before trying to shut it off, ask if there’s an actual fire.

Ask:
- Am I in danger?
- What am I thinking?
- What’s unresolved that my body is responding to?

6/13 🧵

One client practiced this, exaggerating physical symptoms—letting himself shake a little more, breathe more heavily. His anxiety dropped over time.

The goal isn’t to get rid of anxiety.
The goal is to stop being afraid of it.

Lesson 3: Don’t Fix It Until You Explore It

5/13🧵

Many people are afraid of the anxiety itself.
They fight it, run from it, numb it.

This doesn’t work.

Real healing begins when you’re willing to feel anxiety.
Not forever. Not with panic.
But to sit with it, even for 30 seconds, without running away.

4/13 🧵

- What emotion are you feeling?

I teach clients to separate thoughts from emotions.
Example: “I feel like nobody likes me” is a thought.
“I feel scared” is an emotion.
That distinction matters.

When you name it, you can face it.

Lesson 2: Willingness Ends the Struggle

3/13 🧵

that make the biggest difference:

Lesson 1: You Can’t Heal What You Don’t Observe
Most people try to ignore or avoid anxiety.
That only makes it stronger.
Instead, learn to observe:
- What thoughts are coming up?
- What sensations are happening in your body?

2/13 🧵

• Room at 68°F
• No eating or workouts 2 hours before bed
• Made my room only for sleep

Worth trying before buying melatonin.

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2/2 🧵

• Name 3 things I touch
• Hold ice or wash my face
• Breathe out slowly
• Find a quiet space or safe image

It works. Every time.

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2/2 🧵

• Room at 68°F
• No eating or workouts 2 hours before bed
• Made my room only for sleep

Worth trying before buying melatonin.

Bookmark & Follow for more mental success tips!

2/2 🧵

...quit caffeine after noon.

No more naps, no more snooze button.

Biggest change? I fall asleep fast and wake up sharp.

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2/2 🧵