Ever had a day where anxiety completely hijacks you—and you know all the tools, but can’t seem to use them? This episode is different. Instead of teaching something new, I walk you through how I used the strategies we’ve already discussed… on myself… during a day when I was stuck, overwhelmed, and spiraling.

We’ll practice how to:

• Identify the hidden story driving your anxiety
• Interrupt doomscrolling and emotional overwhelm
• Rebalance how your brain sees demands vs. resources
• Use perspective to regain clarity and agency
• Shift out of paralysis and back into purposeful action

This is practical psychology in action—tools you can use the next time stress feels unmanageable.

🎧 Listen now and practice alongside me.

⏱️ Timestamps

00:18 - Why this episode focuses on application, not new tools
01:08 - A day I got stuck in anxiety and doomscrolling
01:36 - My brain dump to uncover the hidden narrative
04:33 - What past generations endured—and what that reframes
11:09 - Actively noticing everyday caretakers
14:24 - Moving from helplessness back into agency and action

For full shownotes, including resources mentioned, go to: https://www.calmyourcaveman.com/episodes/what-to-do-when-anxiety-takes-over-your-day

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What if one of the most powerful ways to support struggling teens isn’t trying to fix them—but teaching them how to show up for each other? In this episode, Adriana speaks with Dr. Gregory Hudnall, founder of Hope Squad, a peer-to-peer school program that trains students to recognize when a friend is struggling, listen with empathy, and guide them toward help. The program is now active in schools worldwide and is reshaping how communities think about mental health support.

We discuss:

• Warning signs families, educators, and peers should notice
• Resources for those struggling with suicidal thoughts
• Resources to help prevent suicide in those around you
• How communities can create cultures where no one feels invisible

⏱️ Timestamps

00:18 - Introduction to Dr. Greg Hudnall and Hope Squad
01:10 - How personal loss led to a mission of prevention
08:10 - Why traditional adult-only approaches weren’t enough
14:42 - The importance of connectedness and belonging
32:36 - Warning signs and how to start conversations when something feels off
42:10 - Suicide prevention resources available for individuals and families

For full shownotes, including resources mentioned, go to: https://www.calmyourcaveman.com/episodes/suicide-prevention-with-dr.-greg-hudnall

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When life feels out of control, anxiety spikes. But here’s something you can control — a 3-minute daily practice that research shows can reduce rumination and depression, boost stress resilience, and help your brain shift out of threat mode. It’s called savoring, and it starts with noticing one small pleasant moment. It’s not about “forcing happiness” it’s about training your brain to notice resources — not just threats — so you can move from a stress response into a challenge response. Tiny practice, powerful nervous system shift.

⏱️ Timestamps

00:30 – The “arena of control” and reducing anxiety
02:04 – A 3-minute practice with major psychological benefits
05:46 – Three steps for savoring 
09:19 – Using savoring during crisis

For full shownotes, including resources mentioned, go to: https://www.calmyourcaveman.com/episodes/how-to-lower-anxiety-when-life-feels-out-of-control

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Perfectionism doesn’t just push you — it pressures you. And that pressure fuels anxiety. When your brain believes your worth depends on your performance, mistakes feel like threats — not feedback. 

This week on the podcast:
✨ Why perfectionism drives anxiety
✨ How to shift into a growth mindset
✨ A simple practice to teach your brain that mistakes don’t define you

Life isn’t a performance. It’s a classroom. 🎧

⏱️ Timestamps

00:30 – Perfectionism and the fixed mindset
02:05 – How perfectionism showed up in my life
03:38 – Internal conflict about perfectionism
05:24 – The practice that rewired my perfectionist beliefs
11:12 – How self-acceptance helps you accept others
14:37 – How to write your own affirmations

For full shownotes, including resources mentioned, go to: https://www.calmyourcaveman.com/episodes/letting-go-of-perfectionism

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If anxiety feels like a loop you can’t escape, it’s not because you’re broken—it’s because habits take practice. In this episode, we examine a simple exercise: by reflecting on the “close calls” you’ve survived, you can exit the threat mindset and reconnect with a deeper sense of safety, perspective, and appreciation for being alive. Hear how this small daily practice can help loosen anxiety’s grip and remind your brain that you’ve already made it through far more than you realize.

⏱️ Timestamps

00:30 - When anxiety becomes maladaptive
01:16 - Why overcoming anxiety takes practice
02:41 - A surfer’s close call—and the opposite of anxiety
05:08 - The “10 close calls” exercise
10:53 - How this practice shifts anxiety into gratitude
12:19 - Mental habits, piano practice, and consistency
15:37 - Why effort and investment matter 

For full shownotes, including resources mentioned, go to: https://www.calmyourcaveman.com/episodes/youre-still-here-and-how-that-can-calm-anxiety

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Many people with anxiety unknowingly miss one of the most powerful, research-backed tools for lowering baseline anxiety. In this episode, we explore modern neuroscience showing how natural environments restore the brain’s attention system, reduce rumination, and improve executive function. You’ll learn why urban life quietly exhausts your brain, how nature helps shift you from threat to challenge mode, and why this simple habit can lower baseline anxiety all day long.

Especially important during winter—when we’re most likely to stay inside. 

⏱️ Timestamps

• 00:30 Why many anxious people rarely spend time in nature
• 01:51 Urban life and the overworked “directed attention” system
• 05:09 “Soft fascination” and why nature restores the brain
• 07:28 Nature walks vs. urban walks: executive function results
• 09:26 Nature, rumination, and anxiety reduction
• 12:03 Personal story: anxiety, illness, and daily time outside
• 14:35 Nature and challenge vs. threat mindset
• 16:43 Nature Quant app 

For full shownotes, including resources mentioned, go to: https://www.calmyourcaveman.com/episodes/change-your-stress-response-with-nature

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Big projects can trigger anxiety when they feel too large to handle. In this episode, you’ll learn a simple, practical method to turn overwhelming stress into productive stress. Using a real coaching example, I walk you through how to break down big tasks, estimate time realistically, and fit demands into your actual resources — helping your brain shift from threat mode to challenge mode so you can approach what’s ahead feeling calm, clear and capable.

⏱️ Timestamps

00:30 - When big tasks trigger anxiety
01:01 - Laura’s overwhelming move
02:18 - Turning bad stress into good stress
03:32 - Breaking the task into steps
05:07 - Estimating time realistically
07:39 - Why putting it on your calendar works
10:48 - Summary: applying this in your own life

For full shownotes, including resources mentioned, go to: https://www.calmyourcaveman.com/episodes/how-to-break-down-overwhelming-tasks

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Feeling overwhelmed when you think about the future? This episode offers a practical two-question exercise you can use anytime the future feels overwhelming. Using two real coaching examples, you’ll learn a simple but powerful way to change how your brain evaluates demands vs. resources.  

You’ve handled hard things before. Your brain just needs help remembering that. 

⏱️ Timestamps

00:30 – Threat vs. challenge: how anxiety frames the future
 02:25 – Coaching story: feeling overwhelmed by school, finances, and uncertainty
 09:05 – Coaching story: parenting anxiety and fear for a child’s future
 14:33 – The two-question exercise you can use anytime the future feels too much

For full shownotes, including resources mentioned, go to: https://www.calmyourcaveman.com/episodes/reduce-your-anxiety-about-the-future

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You already have what it takes to meet what’s coming.

In this episode, we explore why the desire for stability is natural, but also why humans are biologically and psychologically built to adapt. You’ll learn how your brain is designed to handle uncertainty, loss, and transformation — even when it doesn’t feel like it. You’ll also hear why emotions exist (and why they’re different from rigid reflexes), how the brain rewires itself after injury, and why resisting change often causes more suffering than the change itself. 

If the future feels intimidating or change makes you anxious, this episode offers a powerful reminder: you already have the equipment you need to adapt and grow. 

⏱️ Timestamps
00:30 – Wanting life to stay the same
02:21 – Why humans evolved for change, not stability
05:24 – Brain plasticity: rewiring after injury
07:29 – Canoe ride and innate adaptation skills
09:33 – Adapting after unimaginable loss
12:36 – Why resisting change creates suffering
13:16 – Trusting your brain’s ability to adapt

For full shownotes, including resources mentioned, go to: https://www.calmyourcaveman.com/episodes/your-brain-is-built-to-handle-change

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Many people with anxiety get stuck in a victim mindset — a way of seeing life where outside forces determine how things are. In this episode, we explore why that mindset fuels anxiety and how a shift toward feeling powerful can help you move out of threat mode. Learn how small, intentional acts done from an approach mindset can raise your baseline happiness and help you exit anxiety-driven patterns. This episode invites you to rethink power — and to recognize that you are already shaping other people’s stories, whether you realize it or not.

You’ll learn:

• How the victim mindset is linked to the brain’s threat response
• Why anxiety flourishes when we feel passive and immobilized
• The difference between giving from avoidance vs approach
• How kindness, attention, and generosity restore a sense of agency
• Why ordinary people often have extraordinary power over others
• How small acts of intentional influence can change your emotional baseline

Timestamps:

00:30 – The victim mindset and anxiety
01:57 – Victim mindset and the threat response
03:44 – Discovering your power through influencing others
08:01 – Giving from avoidance vs giving from approach motivation
10:53 – The power of a homeless man 
12:21 – Feeling powerful even when physically limited
13:29 – How kindness increases your baseline happiness
15:39 – Summary of key points: how to exit victim mode

For full shownotes, including resources mentioned, go to: https://www.calmyourcaveman.com/episodes/when-you-feel-powerless-and-stuck-in-victim-anxiety

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