Today's quick tip isn't about what to do — it's about what not to do.

If you've ever tried using affirmations or talking yourself out of anxiety when anxious, you've probably noticed it doesn't really work. Here's why... when your nervous system is in fight-or-flight mode, your amygdala takes your thinking brain offline — it's like taking a phone off the hook (remember those days). Your thoughts can't get through.

Instead of trying to think your way out of anxiety, learn how to feel your way out. That's what I'm teaching you in today's episode.

If this was helpful, share it with an anxious friend. And if you're exhausted from always being anxious and ready to finally feel calm, grounded, and back in control of your life, I'm now offering 1:1 anxiety coaching. This is your chance to stop white-knuckling through your days and start actually enjoying them. Email me at [email protected] and let's take this next step together.

At 35, Erica Lugo's world went dark — depression, OCD, and suicidal thoughts took over, and she kept being dismissed by doctors. In this raw, unfiltered conversation, Erica shares how she connected the dots between her mental health and her hormones, and how HRT completely shifted her life. This episode is full of hope for anyone who's been dismissed, overprescribed, or feels like they've "tried everything."

Women aren't talking about this enough — Share this episode with all the women in your life.

Episode show notes...

https://courageouslyu.substack.com/p/erica-lugo-the-hidden-mental-health

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https://www.instagram.com/thetarabixby/

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This conversation discusses thoughts about self-harm. If you are in crisis, please call, text or chat with the Suicide and Crisis Lifeline at 988, or contact the Crisis Text Line by texting "LEV" to 741741.

Hey friends — today's episode wasn't the one I had planned.

I had a fertility and prenatal nutrition interview ready to go, but when I sat down to edit it, something felt off. It didn't align with where I'm at or what I want this podcast to be right now (disclosure: It was recorded a year ago). And since I've been working hard to actually trust my intuition, I listened.

So today's episode is all about that — learning to tune into your inner knowing, trust it, and make decisions that feel aligned, even when it's uncomfortable.

I'm also sharing a raw late-night reflection about how constant exposure to violence on social media is rewiring our brains — and why that might explain why so many of us feel anxious, numb, or both.

It's unplanned, honest, and straight from the heart — and I'd love it if you shared it with a friend who might need to hear this too.

✨ Need a friend? Come hang out with me on Insta. I'd love to say hi!

If you've ever tried to think your way out of anxiety only to end up more stuck in worry and rumination, this tip is for you. In this quick tip tuesday, Dr. Russell Kennedy — doctor, neuroscientist, and one of the world's most respected voices on anxiety — shares his go-to strategy for getting out of your head and back into your body when anxious. It's simple, practical, and something you can start practicing today to calm your nervous system and find relief fast.

He's also a past podcast guest, so if you love today's tip, be sure to listen to episode 33, where he shares a new prescription for anxiety relief. You can listen on Spotify, Apple, or wherever you tune in from.

📱If you loved this tip, don't keep it to yourself — text this episode to a friend who could use a little help getting out of their head and back into their body.

✨ Need a friend? Come hang out with me on Insta. I'd love to say hi!

Hey friends, it's just you and me today! No guest, no script — just me, sitting on the floor with my mic, following a nudge I couldn't ignore.

I'm diving into a topic I'm so fired up about... what anxiety really is (and what it isn't). There's a ton of noise out there about anxiety, but I want to cut through the confusion and share my perspective with you (one that I truly believe will finally help you find freedom from your anxiety).

If you're ready, hit play, and I'll see you inside.

✨ Tired of feeling anxious? Craving more calm and joy? I'd love to help you find freedom from your anxiety. I'm currently offering 1:1 coaching—just email [email protected] and I'll send you more info.

Hey friends.

If you're tired of feeling anxious and want a quick, practical way to calm your nervous system, this tip is for you. Today, I'm breaking down how to use visualization to reduce anxiety and shift your nervous system out of a sympathetic state of "fight-or-flight."

📱This tip's too good to keep to yourself — text this episode to a friend who needs to hear it.

✨ Tired of feeling anxious? Craving more calm and joy? I'd love to help you find freedom from your anxiety. I'm currently offering 1:1 coaching—just email [email protected] and I'll send you more info.

Hey, my friends!

Parenting can feel like a mirror—reflecting not just our child's behavior, but our own wounds, patterns, and triggers. What if the biggest shifts didn't start with our kids, but with us?

Today, I'm chatting with Bryana Kappadakunnel, a Licensed Marriage & Family Therapist, mother, and author of Parent Yourself First. For over a decade, Bryana has helped parents uncover the root of their child's struggles while healing their own nervous system and family patterns.

We dive into conscious parenting—why change starts within ourselves, how our past shapes our parenting, and why it's not our child's job to manage our triggers. Bryana shares how to set boundaries, heal your inner child, see the needs beneath behavior, do repair work, practice effective discipline, and why having friends as a mom is essential.

✨ Love this episode? Check out episode 50 with Dr. Lindsay Gibson on recovering from emotionally immature parents — one of our most-loved episodes.

Episode show notes...

https://open.substack.com/pub/courageouslyu/p/bryana-kappadakunnel-break-generational?r=29mstw&utm_campaign=post&utm_medium=web

Hang out with me on Instagram...

https://www.instagram.com/thetarabixby/

Hey friends. 👋

Today, we're talking about something you might not realize is fueling your anxiety... blood sugar.

When your morning starts with cereal, bagels, or pastries, your blood sugar spikes and then crashes—sending your nervous system into fight-or-flight. That crash triggers stress hormones, which can leave you feeling anxious, irritable, or on edge.

The good news? You can hop off the blood sugar roller coaster. In this quick tip episode, I share 3 simple tips to help stabilize your blood sugar so you can feel calmer and less anxious throughout the day. I'll also give a bonus tip for parents on how to set kids up for a better morning (hint: skip the cereal).

If you've ever wondered why anxiety seems to hit out of nowhere, this one's for you.

✨ Tired of feeling anxious? Craving more calm and joy? I'd love to help you find freedom from your anxiety. I'm currently offering 1:1 coaching—just email [email protected] and I'll send you more info.

🍌 Skip the sugar crash—bake up my favorite protein-packed banana muffins. Get the recipe here.

📱This tip's too good to keep to yourself — text this episode to an anxious friend.

Today's guest is the very reason I fight so hard for a better mental health narrative.

Dr. Cathy Wield shares her extraordinary mental health journey — from years of hospitalizations, 100+ ECT treatments, and 33 medications, to the retraumatization she endured and the moments she felt the system failed her. She opens up about her suicidal thoughts, what it took to relearn how to sit with her emotions, and how she ultimately broke free from the shackles of psychiatry.

This is a raw, eye-opening conversation and a must-listen for anyone navigating the mental health system.

✨ If this conversation made you think of someone you care about, don't keep it to yourself—text this episode to just one friend who might need to hear it too. That's how we change the mental health narrative, one conversation at a time.

Episode show notes...

Hang out with me on Instagram...

https://www.instagram.com/thetarabixby/

Hey, friend.

Today, I'm hanging out with Dr. Josef Witt-Doerring, a psychiatrist and former pharmaceutical researcher who now dedicates his career to helping people safely taper off psychiatric medications. He's one of the few voices in medicine willing to speak out — and what he shares may just change the way you think about mental health treatment forever.

In today's conversation, we're talking about...

• What psychiatrists are actually taught about mental health in medical school
• How drug companies influence the mental health narrative
• Why medications continue to be prescribed despite their risks
• The turning point that led Dr. Josef Witt-Doerring to question everything he once believed about psychiatric drugs and mental illness
• What he believes drives anxiety and depression
• Why those who speak out against the mainstream mental health narrative are often labeled as "the bad guys"
• Why some people credit medications with saving their lives, while others feel deeply harmed by them
• The real story behind side effects, drug tolerance, and psychiatric drug injury
• The impact psychiatric medications have on fertility
• The three essential rules for coming off medication safely
• How to know when it might be the right time to begin tapering
• What to know before starting a psychiatric medication
• How parents can best support their child's mental health journey

...and so much more!

This conversation isn't about being pro-med or anti-med — it's about being pro-informed. If this episode helped you feel a little more informed and a little less alone, please share it. Someone else might need that too.

Episode show notes...

https://courageouslyu.substack.com/p/dr-josef-witt-doerring-the-truth

Hang out with me on Instagram...

https://www.instagram.com/thetarabixby/