How does avoiding anxiety actually make it stronger? This episode explores how anxiety thrives when we choose to avoid it, breaking down how your brain processes anxiety and drives the "Cycle of Avoidance."
Marie and Krista, licensed counseling therapists and educators, share personal stories and actionable steps to help you navigate this cycle—from confronting a perceived threat, to resisting the trap of short-term relief, to preventing long-term anxiety growth. Tune in to learn how to embrace discomfort, retrain your brain, and regain control over anxiety.
👉 Official Podcast Links: https://linktr.ee/takebacktoday
⏱️CHAPTERS
00:00 The Paradox of Avoidance: Avoiding Anxiety Feels Good, but Makes it Worse
01:50 Marie’s Ocean Anxiety
04:36 Welcome and Introducing Today’s Topic
05:05 Krista’s Anxiety of Highway Driving
05:40 Anxiety and Your Brain
07:14 The Amygdala: Threat Detection and Overactivation
08:00 The Hippocampus: Emotional Memories and Their Impact on Avoidance Behaviors
09:28 The Consequences of Avoidance
11:15 The Cycle of Avoidance: Perceived threats, Short-term Relief, Long-term Anxiety Growth
12:30 Breaking the Cycle of Anxiety
13:32 Finding the Bless in the Mess: Being Uncomfortable
14:25 Flooding is Problematic, Small Steps First
15:45 Take-Away: Sitting in Discomfort
16:50 Practical Example: Small Steps to Confront Social Anxiety
18:28 5-Minute Rule: Breaking Down Overwhelming Anxiety into Manageable Actions
🎧 ABOUT THE SHOW & HOSTS
Welcome to Take Back Today! Our mission is to provide you with practical, actionable tools for better daily mental wellness. Hosted by Krista Royama (BEd, MACP, CCC, LCT) and Marie Reinsborough-Wadden (BEd, MACP, CCC, LCT)—educators, certified therapists, with a combined 40+ years of real-world experience—practical, evidence-informed mental health strategies in plain language, for real people living real lives. Whether you're a stressed-out student, a busy parent, or someone quietly carrying more than you should, each episode gives you something you can actually use. Not someday. Today.
📚 RESOURCES
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Leyro, T. M., Zvolensky, M. J., & Bernstein, A. (2010). Distress tolerance and psychopathological symptoms and disorders: A review of the empirical literature among adults. Psychological Bulletin, 136(4), 576–600. https://doi.org/10.1037/a0019712 Cited by: 1,411
Rauch, S. L., Shin, L. M., & Phelps, E. A. (2006). Neurocircuitry models of posttraumatic stress disorder and extinction: Human neuroimaging research—past, present, and future. Biological Psychiatry, 60(4), 376–382. https://doi.org/10.1016/j.biopsych.2006.06.004 Cited by: Over 1,500
Shin, L. M., & Liberzon, I. (2010). The neurocircuitry of fear, stress, and anxiety disorders. Neuropsychopharmacology, 35(1), 169–191. https://doi.org/10.1038/npp.2009.83 Cited by: Over 1,900
