Calm Your Caveman

Do you feel anxious or “not good enough” when you compare yourself to other people? In this episode, I break down what research shows about how happy people relate to social comparison—and how you can shift from feeling threatened… to actually growing from it. I also share personal stories of when I felt completely outmatched, and the mental shifts that helped me move through it. If comparison has been fueling your anxiety, this episode will give you a different way to approach it.

What you’ll learn:
• How to stop using others as your standard
• How to turn comparison into growth
• How to protect yourself from social media comparison

⏱️ Timestamps

00:43 – Happy people and social comparison
04:30 – Real story: How to focus on your own standard
10:38 – Real story: How to stop feeling threatened by others
13:03 – How to protect your mental health on social media
15:44 – Share your story / request an episode topic

For full show notes, including resources mentioned, go to: https://www.calmyourcaveman.com/episodes/the-comparison-trap-how-to-stop-feeling-behind

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Do you ever solve one problem…only to immediately start worrying about the next? That’s the anxiety treadmill. Your brain moves on so fast from what’s okay that you never really get to feel it. So it feels like you’re always chasing relief— but never actually arriving. The good news?
You don’t have to stay stuck in the cycle. In this episode, I break down why your brain does this—and how to start stepping off the anxiety treadmill so you can actually experience the good in your life.

⏱️ Timestamps

00:54 – Introduction: the anxiety treadmill
02:53 – Why happiness fades (lottery study)
05:27 – How to change this pattern: active vs passive attention
07:34 – Strategy 1: gratitude and awareness of good things
09:35 – Strategy 2: seeing good things as dynamic
12:08 – Strategy 3: investing in good things with goals
13:45 – Why effort changes your emotional experience
15:03 – Personal transformation and final takeaway

For full show notes, including resources mentioned, go to: https://www.calmyourcaveman.com/episodes/how-to-escape-the-anxiety-treadmill

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Feeling better might be closer—and simpler—than you think. In this episode, we explore new research on acts of kindness and why doing something for others can reduce anxiety and increase your sense of connection more than:
• Planning social activities
• Journaling your thoughts and feelings
• Even relaxing or self-indulging
But there’s a catch—kindness only works when you approach it the right way. We’ll also talk about how to avoid burnout so this powerful strategy actually supports your mental health instead of draining it.
Less anxiety. More connection. A simple place to start.

⏱️ Timestamps

00:38 – Which strategy works best for anxiety, depression and stress?
03:56 – Kindness vs socializing for social connection
08:39 – Kindness vs journaling for anxiety and depression
10:06 – Kindness vs self-indulgence for stress
12:28 – What these studies mean (and don’t mean)
13:47 – How to practice acts of kindness effectively

For full show notes, including resources mentioned, go to: https://www.calmyourcaveman.com/episodes/kindness-and-anxiety-more-connected-than-you-think

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What do happy people do differently—especially when they feel stressed or anxious?

Most of us assume that reducing anxiety means changing our circumstances. But research shows that our thought patterns and daily mental habits have a far greater impact on our emotional well-being.

In this episode, you’ll learn a simple, research-backed question that can help you:

• Break free from anxious thought loops
• Reduce stress and emotional overwhelm
• Gain clearer perspective on what truly matters
• Build habits that support greater happiness and lower anxiety

This isn’t about eliminating stress altogether—it’s about learning to respond to it the way happy, resilient people do.

⏱️ Timestamps

01:04 – Introduction: A simple question to shift out of anxiety
04:04 –When the answer is “no”: the power of “bittersweet” awareness
07:16 – Clarifying what matters most
09:29 – When the answer is “yes”: what happy people do differently
10:30 – Final takeaway: why mindset matters more than circumstances

For full show notes, including resources mentioned, go to: https://www.calmyourcaveman.com/episodes/the-question-that-reduces-anxiety

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Your brain is constantly predicting the future. And what does it use to make those predictions? Your memories. Join me as we explore the fascinating science behind how memory shapes anxiety—and a simple practice you can use to help retrain your brain’s predictions.

Discover how: 

• The same brain systems used for memory are also used to imagine the future.
• Recalling positive memories can lower stress hormones and reduce negative emotions.
• Reflecting on the meaning of those memories strengthens emotional resilience.
• Even painful experiences can improve future predictions through “redemptive reflection.”

When you reframe the past, you can reduce anxiety about the future.

For full show notes, including resources mentioned, go to: https://www.calmyourcaveman.com/episodes/reframe-your-past-rewire-your-anxiety

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If you’re trying to reduce anxiety, it’s easy to feel overwhelmed by all the advice out there. After more than 80 episodes of Calm Your Caveman, I wanted to answer a simple question: Where should you start? 

If I had to pick the most powerful foundations for anxiety management, these would be my six pillars: three physical habits that strengthen your brain and body, and three mental habits that shape how your mind responds to stress.

⏱️ Timestamps

00:38 - Where should you start with anxiety management?
02:18 - Why physical habits optimize your stress response
03:50 - Pillar #1: Exercise and brain chemistry
05:21 - Pillar #2: Going outside in the sun
06:51 - Pillar #3: Sleep and anxiety regulation
07:14 - Mental pillars of anxiety management
07:45 - Pillar #4: Manage your dopamine budget
12:04 - Pillar #5: Meditation/prayer
14:15 - Pillar #6: Meaning/purpose
16:09 - Summary and how to start building the 6 pillars

For full shownotes, including resources mentioned, go to: https://www.calmyourcaveman.com/episodes/the-6-pillars-of-anxiety-mastery

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Sleep is one of the most powerful tools for managing anxiety—but it’s not just about how much you sleep. Research shows that when you sleep also matters. In this episode, we explore how sleep timing affects anxiety, sleep quality, and overall health.

You’ll learn:

• Why night owls often experience higher anxiety
• How artificial light disrupts your circadian rhythm
• The surprising role sunlight plays in cellular energy production
• Practical strategies to gradually shift your sleep schedule
• What to do if insomnia makes sleep optimization difficult

⏱️ Timestamps

00:18 - Why sleep schedule matters for anxiety
01:36 - Health risks linked to late sleep schedules
04:22 - Artificial light and circadian rhythm disruption
08:10 - Mitochondria, energy production, and light exposure
13:10 - How to shift your sleep schedule
17:09 - When sleep strategies don’t work

For full shownotes, including resources mentioned, go to: https://www.calmyourcaveman.com/episodes/the-sleep-schedule-fix-that-helps-anxiety

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Feel like you know lots of anxiety tools, but can’t seem to turn them into habits? In this episode, I share four ideas that make new habits dramatically easier:

• Let learning “soak in” instead of forcing it
• Start smaller than you think you should
• Don’t do everything—pick what fits you
• Add variety so your brain stays engaged

If you want your brain to respond to stress with confidence instead of anxiety, this episode gives you a practical roadmap to get there.

🎧 Listen now and take one small step.

⏱️ Timestamps

00:43 - Why anxiety change depends on building new habits
02:46 - Listening itself is a form of practice
05:03 - Start extremely small and stay consistent
08:26 - Choose strategies that are a good fit
11:21 - Variety strengthens habits and prevents burnout

For full shownotes, including resources mentioned, go to: https://www.calmyourcaveman.com/episodes/how-to-make-new-habits-without-burning-out

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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

00:58 - Why this episode focuses on application, not new tools
01:48 - A day I got stuck in anxiety and doomscrolling
02:16 - My brain dump to uncover the hidden narrative
05:13 - What past generations endured—and what that reframes
11:49 - Actively noticing everyday caretakers
15:04 - 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

00:37 - Introduction to Dr. Greg Hudnall and Hope Squad
01:29 - How personal loss led to a mission of prevention
08:29 - Why traditional adult-only approaches weren’t enough
15:01 - The importance of connectedness and belonging
32:55 - Warning signs and how to start conversations when something feels off
42:29 - 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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