Mindfulness for Mercenaries: Focus Training for Anxious Minds

Mindfulness for Mercenaries: How Navy SEAL Focus Training Can Defeat Anxiety

Ever feel like your mind is a battlefield? Struggling to stay focused, calm, and in control when anxiety strikes? In this episode, we break down high-performance mental resilience techniques inspired by Navy SEALs and adapt them for everyday life. You’ll learn how to sharpen your focus, master tactical breathing, and train your brain to handle stress with the same level of discipline as elite soldiers.

We’ll also cover:

✔️ The Kabul Market Simulation – A powerful mental exercise to filter out distractions and lock in on what truly matters
✔️ Cognitive Defusion – A simple yet life-changing technique to stop intrusive thoughts from controlling you
✔️ Tactical Breathing – The science-backed method SEALs use to lower stress instantly
✔️ How humor can be a secret weapon against anxiety and help you stay grounded in tough situations

This isn’t just another mindfulness episode—it’s a battle plan for taking control of your mind. Whether you’re facing anxiety at work, in social situations, or in everyday life, these strategies will give you the edge.

👉 Hit play now and start training your mind like an elite operator!


Become a supporter of this podcast: https://www.spreaker.com/podcast/anxiety-let-s-make-sense-of-this-sh-t--6351689/support.

Episode Transcript

Speaker 1 (00:00):
You ever wonder how Navy Seal snipers maintain razor sharp
focus in high stakes combat where a single second can
mean the difference between life and death. Their ability to
stay locked in, undistracted by chaos isn't just about natural skill.
It's a cultivated discipline honed through relentless training. Now imagine

(00:20):
applying that same level of focus to your own anxious mind,
where thoughts scatter like enemy combatants and every distraction feels
like a battle lost. Welcome to this episode of CPTSD.
Let's work this shit out where we're diving into high
performance mental training adapted for the restless anxious brain. Anxiety
has a way of hijacking our attention, scattering our focus

(00:43):
in a thousand directions. One minute you're trying to complete
a simple task, and the next you're spiraling into a
mental battlefield of worst case scenarios. It's exhausting, disorienting, and
often debilitating. But what if you could train your mind
like an elite soldier, cutting through the noise and locking
onto what really matters. That's exactly what we'll be exploring today.

(01:06):
We're taking strategies from Navy Seal snipers masters of sustained
attention and high stress performance, and breaking them down into
practical techniques for combating distraction in everyday life. You might
not be facing life or death situations, but the battlefield
of an anxious mind can feel just as overwhelming. This

(01:26):
isn't about becoming emotionless or forcing yourself into some robotic
state of hypervigilance. It's about control. The same control that
allows a sniper to remain still, heart steady, breath measured
even when the world is crumbling around them, Control that
can be adapted to help you move through your daily
life without being hijacked by intrusive thoughts and anxious spirals.

(01:50):
When anxiety threatens to take over, these techniques help anchor
your focus, making it possible to move through even the
most overwhelming moments with a level of calm determination. Today,
we'll walk through specific exercises used in military training, ones
that emphasize cognitive diffusion, attention control, and mindfulness under pressure.

(02:12):
You'll hear about a mental simulation exercise designed to sharpen
focus in overwhelming environments, a technique for letting thoughts pass
like enemy combatants rather than engaging them, and a mission
debrief on applying combat focus to your daily life, and no,
you won't need a military background to make this work
for you. These strategies aren't about war. They're about discipline, precision,

(02:36):
and mastering the mental chatter that keeps you from being
fully present in your own life. But let's take this further.
Consider how this approach can benefit more than just momentary relief.
Developing a soldier like discipline over your mind isn't about
suppressing emotions or ignoring your struggles. It's about acknowledging them
and choosing how you respond. The ability to regulate your

(03:00):
thoughts with precision and intention can transform not just how
you experience anxiety, but how you navigate life as a whole.
Imagine handling stressful meetings, public speaking, social anxiety, or even
personal conflicts with the same level of poise and presence
as an elite operator in the field. So, whether your

(03:20):
battlefield is a chaotic office, an overwhelming social situation, or
just your own relentless thoughts, you'll come away from this
episode with tactical tools to take back control of your mind.
We'll dive into ways you can develop laser like attention,
reduce emotional reactivity, and keep anxiety from dictating your every
move This isn't about becoming a soldier. It's about becoming

(03:43):
the commander of your own mind. Stay with me, because
this is going to be a game changer. Picture this.
You're in a crowded market in cobble, the kind of
place where distractions are everywhere, people moving in different directions,
vendors shouting, the smell of devices, and cooking meat filling
the air. A Navy seal sniper in this environment isn't

(04:05):
looking at the chaos. They're scanning for specific details, watching
for anything that stands out. They don't react to every sound,
every motion, only what's relevant. Now, let's bring that into
the world of anxiety. When you have anxiety, your mind
is like that market. Every thought, every worry, every sensation
pulls at your attention, making it almost impossible to focus.

(04:28):
But what if you could train yourself to scan for
only what matters. That's where attention control comes in. Seal
snipers learn to eliminate distractions, focusing only on mission critical details.
You can do the same with your thoughts. Instead of
getting pulled into every anxious spiral, you can learn to detach,
to observe, and to choose what deserves your attention. This

(04:53):
isn't about suppressing thoughts or pretending they don't exist. That's impossible,
But you can train yourself to see your thoughts as
just background noise, like the chatter of the market, rather
than something you need to engage with. One powerful way
to practice this is through visualization. Imagine you're in that
market and your anxious thoughts are just passers by. You

(05:16):
don't need to chase them. You don't need to stop them.
You just let them move past, while keeping your focus
on what truly matters in the moment. A great exercise
to reinforce this is called the cobble market simulation. Find
a quiet place, close your eyes, and picture yourself standing
in the middle of that crowded market. Picture the sounds,

(05:36):
the movement, the smells. Now imagine your thoughts as people
walking by. Some are harmless, Some might be trying to
get your attention, but none of them require you to
stop what you're doing. Your job is to remain steady,
scanning only for what's necessary. Seals don't just rely on
their ability to focus. They train relentlessly to master their minds.

(05:59):
Part of this train involves tactical breathing, a technique used
to regulate their nervous system under extreme stress. Here's how
it works. Inhale deeply through your nose for four seconds,
hold for four seconds, Exhale slowly through your mouth for
four seconds, and then hold again for four seconds before
repeating the cycle. This method, sometimes called box breathing, is

(06:22):
a powerful tool for calming anxiety and reinforcing focus. If
you find yourself overwhelmed by thoughts, try integrating this breathing
technique into the Cobble market simulation. Another tool elite soldiers
use is controlled scanning. Instead of passively absorbing everything in
their environment, they direct their focus with intention. You can

(06:44):
apply this in your daily life if you're in a
crowded setting. Practice narrowing your focus to one object or
task at a time, whether it's reading a book, writing
an email, or engaging in conversation, train yourself to lock
on to what truly matters, while letting the noise of
distractions fade into the background. To bring this to real life,

(07:06):
imagine you're about to enter a high stress meeting and
your anxiety is kicking in. Instead of being consumed by
what ifs and worst case scenarios, pause and ground yourself.
Use the breathing technique to calm your nervous system. Then
apply controlled scanning. Identify the key priorities of the meeting,
let distractions drift past like the voices in the cobble market,

(07:28):
and focus only on the elements you can control. These
skills are not just for high pressure work situations. If
you struggle with social anxiety, imagine yourself at a party.
Instead of feeling overwhelmed by every conversation, every laugh, every noise,
try controlled scanning. Identify one person or one conversation to
engage with, focus only on what is happening in front

(07:51):
of you, and let the rest become background noise. This
same approach applies to studying, parenting, driving, and even hand
personal conflict. Training your mind to filter out what is
not essential can help you feel more grounded and in
control in all aspects of life. One of the biggest
struggles people face when trying these techniques is feeling like

(08:14):
they're failing. You might try box breathing and still feel anxious,
or practice the cobble market simulation and still feel distracted.
That's okay. Seals don't master focus overnight. It takes repetition.
The key is to keep practicing reinforcing the mental pathways
that allow you to disengage from intrusive thoughts. Over time,

(08:35):
these exercises will become second nature. Let's walk through a
guided exercise. Now, find a comfortable seat, close your eyes,
take a deep breath in through your nose, hold for
four seconds. Exhale through your mouth, and hold again. Now
picture yourself in that market. Feel the warm air, the
scent of spices, the hum of voices around you. Notice

(08:56):
how some voices try to pull your attention, but you
don't need to engage. They're just background noise. Focus only
on what's directly in front of you. Breathe in, hold, exhale, hold,
keep repeating. This is how you train your mind to
let go of anxiety driven distractions. Mastering these skills takes time,
just like a seal doesn't become an expert marksman overnight.

(09:19):
You won't perfect attention control in a single day, but
every time you practice, you strengthen the muscle of your mind,
making it easier to disengage from intrusive thoughts and focus
on what truly matters. The key is consistency. The more
you integrate these techniques into daily life, the more natural
they become. This kind of practice strengthens your ability to

(09:42):
manage anxious thoughts in real time. Instead of getting caught
in the noise, you can step back and focus on
what truly deserves your mental energy. And the best part,
the more you do it, the easier it becomes. Anxiety
might still be present, but it won't control you. It
won't dictate how you move through the world, because now

(10:02):
you have the tools to train your mind the way
elite soldiers train theirs. Anxiety is not just an emotional response,
it's a physiological one. When you experience stress, your brain's amygdala,
the region responsible for detecting threats, goes into overdrive. This
sets off a chain reaction. Your body releases cortisol and adrenaline,

(10:23):
priming you for a fight or flight response. While this
is useful in genuinely dangerous situations, for those with anxiety,
the system misfires perceiving non threatening events as high stakes crises.
The hypothalamic pituitary adrenal HPA axis plays a key role
in this process. When the amygdala signals a threat, the

(10:43):
hypothalamus releases corticotropin releasing hormone CRH, which prompts the pituitary
gland to release adrenocrticotropic hormone ACTH. This in turn triggers
the adrenal glands to flood the body with cortisol. This cycle,
designed to be temporary, becomes chronic in people with anxiety,
leading to elevated stress hormones that negatively impact memory, digestion,

(11:06):
and immune function. One of the key mechanisms that allow
Navy seals to remain calm under pressure is their ability
to regulate their nervous system. They train their brains to
override automatic fear responses, keeping them in a controlled state
rather than succumbing to panic. Research has shown that mindfulness
techniques like the one seals use, can reshape neural pathways

(11:29):
over time, making it easier to disengage from anxiety driven
thought loops. Neuroplasticity, the brain's ability to rewire itself, allows
for the creation of new, healthier responses to stress. A
critical component of this mental training is cognitive diffusion, a
technique borrowed from acceptance and commitment therapy. The concept is simple.

(11:52):
Instead of treating every thought as a command, you learn
to see thoughts as passing events, much like enemy combatants
moving through through a battlefield. You don't have to engage
with each one, You simply observe and let them go.
Studies have demonstrated that practicing cognitive diffusion reduces the impact
of distressing thoughts and helps people respond to stress with

(12:15):
greater resilience. Additionally, tactical breathing or box breathing, has been
shown to activate the parasympathetic nervous system, which counters the
effects of stress hormones. By deliberately slowing down your breathing
and extending your exhales, you signal to your brain that
the threat has passed. This practice has been found to

(12:35):
lower heart rate, reduce blood pressure, and increase oxygen flow
to the brain, all of which help to restore a
sense of calm. Seals rely on this technique before high
stakes missions, and every day individuals can use it before
job interviews, public speaking, or overwhelming situations. Another useful strategy

(12:55):
is atensional control training, which strengthens the prefrontal cortex, the
part of the brain responsible for decision making and focus.
Studies indicate that regularly practicing focused attention exercises can improve
working memory and decrease mind wandering, both of which are
disrupted by anxiety. Just as seals train themselves to focus

(13:17):
on mission objectives despite surrounding chaos. You can train your
brain to resist the pull of anxious distractions. Research has
shown that meditation, visualization, and guided focus exercises can lead
to long term changes in brain structure, making it easier
to stay present and composed in high pressure situations. To

(13:37):
put these concepts into action, let's consider a few real
world applications. Imagine you are about to give a speech.
Your mind is racing, heart pounding, palm sweating. Instead of
being consumed by the fear of failure, you can apply
box breathing, slowing down your physiological response. Then, by using
cognitive diffusion, you detach from intrusive thoughts, acknowledging them without

(14:01):
giving them power. Finally, applying attentional control, you direct your
focus onto your key points, eliminating distractions and staying locked
into the present moment. These skills are also invaluable for
handling social anxiety. If you feel overwhelmed in a crowded room,
attentional control helps you zero in on one conversation at

(14:22):
a time, turning the chaos into a manageable experience. If
your mind spirals into worst case scenarios, during a difficult conversation,
Cognitive diffusion allows you to step back and observe your
thoughts objectively, rather than reacting emotionally. Long term application of
these techniques leads to increased resilience. The brain, through neuroplasticity,

(14:45):
learns new patterns of response, making stress management more automatic.
Think of it as training a muscle. Small consistent efforts
create lasting change. You might start by practicing box breathing
once a day, then integrating cognitive diffusion during challenging moments,
and gradually building up to full attentional control in high

(15:06):
stress environments. A helpful way to integrate these techniques into
daily life is by setting a mental training schedule. Start
your day with a few minutes of controlled breathing to
set a calm baseline. Use cognitive diffusion when intrusive thoughts arise,
label them, acknowledge them, and let them pass throughout the day.

(15:26):
Apply attentional control to remain focused and engaged at night.
Reflect on your progress and note any situations where these
techniques helped you manage anxiety. What starts as a conscious
effort to redirect attention eventually becomes an automatic response, allowing
you to function with greater clarity and control. Over time,

(15:48):
you'll notice that anxiety no longer dictates your actions. Instead,
you'll move through life with the same measured focus that
elite operators rely on in high stake situations. Now that
we've explored the science behind anxiety and mental resilience, let's
get into the practical strategies you can use to train
your mind like a navy seal. These exercises will help

(16:10):
you develop stronger focus, emotional control, and the ability to
navigate stress more effectively. One of the fastest ways to
reset your nervous system is tactical breathing, also known as
box breathing. This technique is simple but highly effective in
moments of stress. Inhale deeply through your nose for four seconds,
hold your breath for four seconds, exhale slowly through your

(16:34):
mouth for four seconds, then hold your breath again for
four seconds before repeating the cycle for at least five rounds.
This method engages the parasympathetic nervous system, signaling to your
body that the threat has passed and restoring balance. It's
especially useful before high stress situations like interviews, public speaking,

(16:55):
or difficult conversations. The key here is repetition. Doing it
once might provide temporary relief, but consistent practice builds a stronger,
more adaptable response system in your brain and body, making
you more resilient over time. The more frequently you practice it,
the more naturally your body will adopt a calmer response

(17:16):
to stress, reinforcing the habit until it becomes second nature.
A key element of military training is maintaining situational awareness
without being overwhelmed by external stimuli. In our earlier visualization
of a crowded cobble market, we introduce the idea of
scanning for relevant details while ignoring distractions. Now let's take

(17:37):
it a step further. Close your eyes and imagine yourself
in that chaotic market again. This time, set an objective
find a specific person, a shop selling fruit, or a
military checkpoint. Notice how your mind filters out irrelevant details
as you search. When distractions pull at your attention, bring
yourself back to the objective. This exercise helps strength attentional control,

(18:01):
allowing you to practice honing in on what matters while
letting go of anxious thoughts. The key takeaway is that
your attention is a tool, just as a seal sniper
must focus on their objective while disregarding the noise of
the battlefield. You can train your brain to do the
same in daily life, tuning out what doesn't serve you

(18:22):
and locking onto what does. By training your focus in
this way, you begin to develop a stronger mental filter,
allowing you to remain grounded in even the most overwhelming environments.
When anxiety strikes, it often comes in the form of
intrusive thoughts that feel urgent and absolute. Cognitive diffusion is
a technique that helps you step back and observe your

(18:44):
thoughts rather than react to them automatically. When an anxious
thought arises, visualize it as a leaf floating down a
river or a cloud passing in the sky. Remind yourself
that thoughts are not commands, you don't have to act
on them. Instead of saying saying I'm going to fail
this test, reframe it as I'm having the thought that

(19:04):
I might fail this test. This small shift helps create
distance between you and your anxious mind, reducing its power
over you. With enough practice, this skill allows you to
regain control over your reactions, rather than being dictated by
every anxious thought that surfaces. The goal isn't to eliminate thoughts,

(19:25):
but to change your relationship with them, making them less
intimidating and more manageable. Over time, this technique fosters a
sense of detachment from automatic thought patterns, allowing you to
engage with them rationally rather than being emotionally hijacked by them.
Controlled scanning improves situational awareness and prevents mental overwhelm. Next

(19:47):
time you walk into a room, take a moment to
scan your surroundings. Identify three objects in your environment, then
shift your focus to three sounds. Finally, notice three physical sensations,
like the feeling of your feet on the floor, the
temperature of the air, or the texture of the fabric
against your skin. By practicing this regularly, you train your

(20:09):
brain to focus on the present moment rather than getting
lost in anxious loops. Your strengthening your ability to manage
uncertainty by developing a reliable process for anchoring yourself when
your mind starts to wander. Over time, this technique will
improve your ability to be present and reduce the emotional
charge of stressful environments. The more skilled you become at

(20:33):
shifting your focus at will, the easier it becomes to
regain control in situations where your thoughts feel overwhelming. This
technique can be applied anywhere, at work, in social settings,
even while driving, turning what was once an unconscious, anxiety
fueled reaction into an intentional, measured response. Military personnel use

(20:55):
mission debriefs to analyze what worked and what didn't in
a high pressure situation. You can do the same with
your own experiences. At the end of each day, reflect
on a moment when you felt anxious or stressed, Ask
yourself what triggered your anxiety, how you responded, and what
you could do differently next time. This practice turns setbacks

(21:15):
into learning opportunities, helping you refine your mental resilience over time.
The more you engage in self reflection, the more you
start to recognize patterns in your thinking and behavior. You'll
start to see where you improve, where you get stuck,
and how you can adjust your strategies for the future. Eventually,
this becomes second nature, allowing you to adapt more quickly

(21:39):
and respond to stress with greater confidence. It's this kind
of regular self evaluation that separates those who allow stress
to control them from those who actively take control of
their own mental state. By making small adjustments each day,
you slowly build a more resilient, adaptable mindset that can
handle uncertainty with greater ease. To build long term resilience,

(22:02):
consistency is key. Start your day with five minutes of
tactical breathing to set a calm foundation. Use the Cobble
market simulation for a few minutes to sharpen focus. Practice
cognitive diffusion with a few minutes of mindfulness meditation at night.
Reflect on your day with a mission debrief to solidify
lessons learned. Make it a habit, not just something you

(22:25):
turn to in moments of distress. The brain changes through repetition,
and these skills become second nature when practiced over time.
It's the same principle that allows elite military operatives to
stay cool under fire. Practice builds automaticity. Anxiety will no
longer dictate your actions. You will, and that is a

(22:45):
powerful shift, turning you from a passive responder into an
active commander of your own mind. The more these techniques
are integrated into your life, the greater their impact. With
each passing day, your ability to regulate your emotions, refocus
your mind, and stay calm in stressful moments will become
stronger until it becomes second nature. You're new normal, a

(23:08):
life where you remain in control no matter the circumstances.
Let's be honest, nobody wakes up and says, I can't
wait to do a tactical breathing drill today. But here's
the thing. The serious work of training your mind doesn't
always have to feel so well serious. There's a reason
military training includes moments of humor and levity, even in

(23:29):
the most intense scenarios. It turns out laughter isn't just
a distraction. It's actually a tool that can regulate stress
and make even the hardest mental challenges feel a little
more manageable. Picture this. You're sitting in a high stakes meeting.
Your anxiety is flaring up, and suddenly, instead of panicking,

(23:49):
you picture yourself as a Navy seal ducking behind a
stack of coffee cups like it's a barricade. Instead of
seeing the meeting as a battlefield, you start seeing it
as an absurd, slightly ridiculous mission. This isn't just a
random coping mechanism. It's actually a reframing strategy that many
high pressure professionals use. By introducing an element of humor,

(24:12):
you're taking away some of the weight of the situation.
Allowing yourself to stay present and focused, rather than spiraling
into anxiety. If you trip over your words while speaking,
just imagine it as an amusing, radiostatic effect rather than
a catastrophe. The more you can reframe the experience, the
less serious and overwhelming it becomes. Humor also helps with

(24:35):
cognitive diffusion. Imagine you have a recurring anxious thought that
keeps showing up at the worst times. Instead of treating
it like an ominous prophecy, give it a ridiculous voice.
Picture your anxious inner monologue speaking to you in the
voice of a cartoon character, or narrating your fears in
the style of an overly dramatic movie trailer. Coming this summer,

(24:58):
one man faces the ultimate terror, an unanswered email. By
doing this, you're creating emotional distance from your thoughts, which
is one of the key principles behind effective anxiety management.
This technique has been used successfully in cognitive behavioral therapy
to help people detach from their worries and see them
for what they are, just thoughts, not commands. Another way

(25:22):
humor can help is by breaking the cycle of physical
tension that often accompanies stress. When we laugh, we naturally
engage in deep breathing and release muscle tension, two things
that directly counteract the fight or flight response. Laughter releases endorphins,
lowers cortisol levels, and even boosts circulation, meaning that a

(25:43):
good joke doesn't just lift your mood, it literally resets
your body's stress response. And the best part, it's one
of the easiest tools to access. A funny podcast, a
quick meme, or even forcing yourself to chuckle at how
seriously you're taking something can shift your state almost instantly.
Even making exaggerated faces in the mirror can turn an

(26:04):
anxious moment into an opportunity for lightheartedness. It may feel
silly at first, but that's the point. Silliness is a
secret weapon against the rigidity of stress. Another great way
to incorporate humor into anxiety management is by creating personal
inside jokes with yourself about your stress triggers. If you
find yourself panicking about being late, give your anxiety an

(26:28):
absurd nickname, like the time tyrant or Sir Tardy Dreadington.
When you treat your worries with a touch of playfulness,
they begin to lose their grip on you. It's a
way of tricking your brain into a more relaxed state
while still acknowledging the underlying feelings. So if you ever
feel like anxiety is taking over, inject a little humor

(26:49):
into the situation. Picture yourself as the star of a
slightly ridiculous action movie. Imagine your worries narrated by a
voice that makes them sound absurd. Or if all else fails,
just remember that life is already pretty weird, and the
ability to laugh at the absurdity of it all is
a skill worth developing. The goal isn't to ignore stress,

(27:11):
but to make it feel less intimidating. When you take
anxiety a little less seriously, you give yourself room to
respond with clarity, focus, and maybe even a little bit
of joy. The more you practice, the easier it becomes,
and before you know it, humor won't just be a
coping mechanism. It'll be a natural part of how you

(27:31):
deal with life stressors. We've covered a lot today, from
Navy seal inspired mental resilience techniques to how humor can
lighten the weight of anxiety. If there's one takeaway from
this episode, it's that managing anxiety isn't about forcing yourself
to be fearless or suppressing what you feel. It's about
developing tools that let you stay in control no matter

(27:53):
the situation. The reality is anxiety is not something thing
that disappears overnight, but it is something that can be managed, reshaped,
and reframed. The more you understand how it works, and
the more tools you have at your disposal, the less
intimidating it becomes. By practicing tactical breathing, you can reset
your nervous system in moments of stress. The Cobble Market

(28:16):
simulation helps you sharpen your focus, training your mind to
filter out distractions and zero in on what matters. Cognitive
diffusion allows you to take a step back from intrusive thoughts,
seeing them as passing events rather than commands you must follow.
Controlled scanning enhances your awareness of the present moment, making

(28:37):
it easier to stay grounded. And finally, humor is a
secret weapon, helping you reframe anxiety, break cycles of tension,
and remind yourself that not every situation is as serious
as it feels. The ability to laugh at your worries,
even just a little, can loosen their grip on you
and make room for a calmer, more centered approach. But

(28:58):
just knowing these tools, exis isn't enough. The key to
success with these techniques is consistency. Anxiety management is like
training any other muscle. Repetition strengthens the pathways in your
brain that make it easier to respond with calm and
focus rather than panic. If you've ever tried a new
exercise routine, you know that results don't come after a

(29:20):
single workout. It's the daily practice, the gradual improvement, and
the commitment to showing up for yourself that leads to
real change. The same applies to mental resilience. The more
you practice, the more second nature these tools become. Eventually
you won't have to think about applying them. They'll be
part of your natural response to stress. The beauty of

(29:44):
these techniques is that they don't require hours of your time.
You don't have to spend an entire day meditating or
practicing breathing exercises to see results. Small moments of mindfulness,
whether it's a few seconds of tactical breathing before a meeting,
a quick scan of your surroundings to ground yourself, or
a mental joke to diffuse tension, can have an enormous

(30:07):
impact when practiced consistently. The more you integrate these strategies
into your daily routine, the more resilient you become. If
you found today's discussion helpful, consider trying just one of
these techniques this week and see how it works for you.
Maybe you start with controlled breathing in the morning, or
practice cognitive diffusion when an anxious thought arises. The key

(30:30):
is to experiment and find what works best for you,
and remember progress isn't always linear. Some days will be
harder than others, and that's okay. The important thing is
to keep going, to keep building that mental resilience, and
to trust that over time, these small changes add up
to a profound shift in how you experience anxiety. We'd

(30:52):
love to hear about your experiences. Reach out and let
us know what strategies help you the most. And if
you'd like to support the podcast, consider joining our supporters
Club for just three dollars a month. The details can
be found in the episode description wherever you get your podcasts.
Your support helps us continue bringing these conversations and tools

(31:14):
to more people who need them, and we truly appreciate
every listener who chooses to be part of our community.
Thanks for spending this time with us. Keep practicing keep experimenting,
and remember anxiety may be loud, but your ability to
take control is always stronger. And with every small step forward,
you're proving to yourself just how much power you have

(31:37):
to shape your own experience.