In this episode, I’m answering a question from an anonymous listener who writes:

“I struggle when things don’t go as planned — even little things. I get overwhelmed, anxious, and sometimes feel like the whole day is ruined. I know logically that I can’t control everything, but I still get really upset when plans shift. How can I manage this better without spiraling?”

Together, we explore why changes in plans can feel so distressing — even when they seem small — and how past experiences, nervous system responses, and internalized pressure for control all play a role. We also dig into:

• The shame spiral that follows perceived "overreactions"
• What it means to build distress tolerance
• How to reframe disruptions without gaslighting yourself
• Tools for grounding and regulation when plans fall apart

This episode is for anyone who’s ever felt undone by a simple change of plans — and is ready to meet that reaction with compassion and strategy, not shame.

📝 Want to submit a question for a future episode?

Nothing is off-limits (well, almost nothing).

⁠Submit⁠ anonymously or with your name — whatever feels safest for you.

👉 https://forms.gle/1uYJ87Y2Vag6KYCeA

🧠 If this episode spoke to you, share it with someone who might need it. Let’s break the silence — together.

Ready to take the next step?

• Download the FREE handout, "⁠5 Things Shame Resilient People Do Every Day⁠" and start making those daily shifts to break that shame cycle that's keeping you stuck in that negative headspace.
• ⁠Book a free 25-minute discovery call⁠ to discuss different program options and find the support best fits your needs.

Stay Connected:

• Subscribe to the podcast on ⁠Spotify⁠ or ⁠Apple⁠ Podcasts and be sure to leave a review to let us know your thoughts on this episode.
• ⁠YouTube⁠
• ⁠Website

💬 You don’t have to love the chaos — but you can learn to meet it with more compassion.

#AskMeAnything #DistressTolerance #PlansChanged #AnxietyAndControl #RadicalAcceptance #ShameResilience #AdversityRising