Autumn: Today we're diving into "Be Calm: Proven Techniques to Stop Anxiety Now" by Dr. Jill P. Weber, exploring practical ways to manage that overwhelming feeling using evidence-based approaches. Autumn: So, what’s the big problem? It’s that intrusive anxiety hijacking your life. Think tight chest before a big presentation, endlessly replaying conversations, or avoiding social events due to racing thoughts. For busy people, this isn't just unpleasant; it drains energy, kills productivity, and creates a vicious cycle. You feel anxious, avoid the trigger, get temporary relief, reinforcing the avoidance. Before you know it, your world shrinks as you retreat from life itself, trapped by worry and what-ifs. Autumn: How do we break free? It starts with tuning into your feelings instead of ignoring them. Try quick emotional check-ins. Pause and ask: "What am I feeling right now?" Just labeling it – "I feel anxious" – can lessen its grip. Notice where anxiety shows up physically, like tension in your shoulders, through a brief body scan. This awareness is your first step. Then, tackle avoidance. Anxiety makes us want to hide, but that reinforces fear. Instead, try gradual exposure. If networking terrifies you, maybe commit to just 20 minutes. Teach your brain, step-by-step, that you can handle discomfort. Critically, address your thoughts. Minds love worst-case scenarios: "If I make one mistake, my career is over." Challenge this by observing thoughts ("I'm having the thought that...") rather than believing them automatically. Try replacing harsh inner criticism with supportive self-talk you'd offer a friend. Autumn: Here’s your takeaway: Next time anxiety tightens its grip – maybe right before you hit 'send' on that crucial email – pause for 15 seconds. Ask: "What am I feeling, and where in my body?" Simply noticing and naming it, without judgment, is your first move towards loosening anxiety's hold. Give it a try, see if it helps you feel five percent better. Catch you next time.