If I could go back and hand my younger self a note, it wouldn’t be a quote. It’d be a piece of paper with 12 brutally honest lessons on it.

Twelve lessons that I earned — through years of panic attacks that felt like heart attacks... through obsessively googling symptoms at 2 a.m... through trying everything from breathwork to water fasts in Costa Rica to “just one more coping tool” that never really worked.

"Stop chasing quick fixes."

That's one of the first things I’d write on that list. The constant search for the one trick, the one tip, the one breath that’ll finally make it stop — that’s what kept me stuck the longest.

I’d also remind myself that healing doesn’t look like clarity and breakthroughs every day. Sometimes it looks like repetition. Boredom. Sitting with the same sensation you sat with yesterday, but not running from it this time.

And I'd add 10 more. Some of these lessons surprised me. Some pissed me off. A few felt so obvious I wanted to throw my notebook across the room. But every single one of them restructured how I understood anxiety — and more importantly, how I recovered.

In this episode, I’m walking you through all 12 — things I had to learn the hard way. These are the things you might still be resisting without even knowing it.

You might already know one, two, maybe even half of them if you've been following me for some time. But the others? They might be the reason you still feel stuck.

Tune in, and let’s unpack them all.

Key Takeaways:

• Intro (00:00)
• Lesson #1 Stop looking for quick fixes (00:23)
• Lesson #2 Meditation actually made my anxiety worse (01:32)
• Lesson #3 Coping keeps you stuck (02:26)
• Lesson #4 You're not broken (04:05)
• Lesson #5 Avoidance makes anxiety stronger (04:34)
• Lesson #6 Recovery isn't about getting rid of anxiety (05:17)
• Lesson #7 Information alone won't help you heal (06:03)
• Lesson #8 Panic attacks feel like death, but they're not dangerous (06:25)
• Lesson #9 You can't think your way out of this (07:25)
• Lesson #10 Healing isn't comfortable, but it's so worth it (07:45)
• Lesson #11 Most people quit right before it gets good (08:31)
• Lesson #12 Recovery is boring (09:32)

Additional Resources:

➡️ To accelerate your recovery journey, book a call to see if the mentorship with Shaan's team will help your specific situation 

➡️ Get access to the Desensitization Blueprint  

➡️ FREE E-BOOK  

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