Neuroplasticity 2.0: Rewiring Your Fear Circuits

Your brain isn’t set in stone—it’s constantly changing, and you have the power to guide that change. In this episode of Anxiety: Let’s Work This Shit Out, Fabian explores the science of neuroplasticity and how you can rewire your fear circuits to better manage anxiety.

Discover how small, consistent practices like mindful breathing, gratitude, movement, and thought reframing can reshape your brain’s pathways. Hear real-life examples, relatable stories, and plenty of laughs as Fabian breaks down practical strategies you can start using today.

✨ What’s inside this episode:

• The science of neuroplasticity explained in plain English
• Practical ways to retrain your anxious brain
• A 30-day neuroplasticity makeover challenge
• Personal stories and humor to keep things light

💪 Ready to transform your mindset?
Start your journey today. Small steps, repeated daily, can lead to big changes. Join our 30-day challenge and see what’s possible.

📩 Share your progress or reach out: [e-mail]

💙 Support the show: Join our supporters club for just $3/month and access exclusive content. Details in the episode description wherever you get your podcasts.

Change starts now. Let’s work this shit out—together.

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 wake up, and before your feet even hit the floor,
your mind is racing. Thoughts swirl. What if I mess
up today? What if that thing I've been dreading happens.
Anxiety can feel like a relentless tide, pulling you under
before you even get a chance to take a breath.
It creeps in during quiet moments, hijacks conversations, and makes

(00:21):
simple tasks feel like climbing a mountain in a storm.
But what if I told you that the pathways fueling
those thoughts aren't set in stone, that your brain, yes, yours,
has the power to change, to rewire, to quiet those
fear circuits that have been on overdrive. It may sound unbelievable,
especially when you're in the thick of anxiety, but this

(00:41):
is what today's episode is all about. Welcome to Episode
eleven of Anxiety. Let's work this shit out. I'm Fabian,
and today we're diving deep into the incredible world of neuroplasticity.
How your brain can literally rewire itself to change how
you think, feel, and react. If that sounds like sincience fiction,
stick around because the science is real and the results

(01:04):
can be life changing. I know firsthand how powerful this
can be. There was a time when waking up meant
battling a wave of dread so strong it felt like
it could knock me over before my day even started.
But learning about neuroplasticity wasn't just informative, it was transformative.
It offered a roadmap out of that mental maze. This

(01:25):
episode is about hope, but not the kind of hope
where you sit back, cross your fingers and wish things
were different. No, I'm talking about active hope, the kind
where you show up for yourself even when it's hard,
especially when it's hard. Active hope means putting in the work,
challenging old patterns, and recognizing that progress isn't always linear,

(01:47):
but it's possible. I know what it's like to feel
trapped in your own mind, where anxiety feels like the
default setting and calm seems like something other people get
to experience. But neuroplasticity shows us that with deliberate, consistent effort,
those defaults can shift. Your brain isn't working against you,
it's waiting for new instructions. In today's episode, we'll explore

(02:11):
a fascinating fMRI case study that compares the brain of
someone experiencing anxiety with that of someone in a calm state.
You'll be surprised at what the images reveal. We're not
just talking theory here, We're looking at hard evidence that
shows how different emotional states physically shape brain activity. Beyond that,

(02:31):
I'll walk you through five non negotiable daily exercises that
can help retrain your brain. These aren't complicated rituals that
take hours. They're simple, practical things you can start doing
immediately after this episode, things that over time can create
lasting change. And for those of you ready to really
commit to your mental well being, I'm challenging you to

(02:54):
a thirty day neuroplasticity makeover. This isn't about perfection. It's
about showing up for yourself every day, no matter what
that looks like. I'll guide you through it, step by step,
and the best part, I'll be doing it right alongside you.
We're in this together. Before we get started, I want
to take a moment to thank everyone who supports this podcast.

(03:16):
If you find these episodes helpful, you can join our
Supporters Club for just three dollars a month. Your support
helps keep this show going and allows me to bring
you more in depth content and resources. Plus, members get
access to exclusive content and behind the scenes updates. You'll
find the details in the episode description wherever you get
your podcasts. And if you ever have questions, need support,

(03:40):
or just want to share how you're doing with the exercises,
you can always reach out to me at Anxiety at
sense ofthishit dot com. Hearing from you genuinely makes my
day and it reminds me why this work matters. All right,
take a deep breath, let it out. Neuroplasticity isn't just
a buzzword. It's a key to change how you experience

(04:01):
the world. You have the ability to reshape your brains wiring,
quiet those racing thoughts, and find more calm in the chaos.
It's not magic, it's science, and it's something you can
start tapping into right now. Ready, let's work this shit
out together. There was a time in my life when
waking up felt like stepping into a battlefield. I remember

(04:22):
lying in bed, my mind already spinning with worst case scenarios.
I'd ask myself, why do I feel like this? My
heart would race, my chest would tighten, and the day
would stretch out ahead of me like an endless road.
I didn't have the energy to walk I thought that
was just how my brain worked, that anxiety was part
of who I was, And honestly, that belief was exhausting.

(04:46):
If you've ever felt that way, you know what I mean.
It's like living with a constant storm cloud hovering over
your head, waiting to downpour at any moment. Sometimes even
getting out of bed felt like trying to move through
wet cement, dragging the weight of invisible fears that didn't
always make sense but felt completely real. But everything changed

(05:07):
the day I learned about neuroplasticity. I wasn't searching for
some magical fix. I was just desperate to understand what
was happening to me. One sleepless night at three a m.
Scrolling through article after article, I stumbled across those words,
your brain can change. At first, I laughed, how could
that be true? How could years of anxiety just be rewired?

(05:30):
I thought I'd tried everything, therapy, meditation, medication, and while
some things helped for a while, nothing ever seemed to stick.
But this wasn't just about coping. This was about changing
the root cause. That realization hit me like a bolt
of lightning. It was terrifying and liberating all at once.
Terrifying because it meant I had to actively work on myself,

(05:52):
no quick fixes, no magic pills. Liberating because it meant
I wasn't doomed to feel like this forever. So I
started small. At first, I didn't even believe the exercises
would help, gratitude, journaling, breathing techniques. I thought, how is
writing down three things I'm thankful for going to change
the panic that grips me in the middle of the night.

(06:14):
But I was desperate enough to try. And that's the thing.
Sometimes desperation opens the door to possibilities you wouldn't have
considered otherwise. The first week, nothing really felt different. I'd
write things like I'm grateful for coffee or I didn't
spill anything on myself to day, and it felt forced.

(06:34):
But then somewhere around week three, I realized my mornings
didn't feel like a battle ground any more. My thoughts
still came, but they didn't crash over me like tidal waves.
The storm cloud was still there, but it was starting
to thin, more like a mist than a downpour. One
moment that really stands out happened during a particularly stressful week.

(06:55):
Normally a situation that would have sent me spiraling. A
last minute meeting or an unexpected bill made me pause.
My heart still raised, but I found myself taking a
breath and thinking, Okay, I can handle this. That pause
was everything. It was the first tangible sign that something
inside me was shifting. It wasn't just about feeling better

(07:17):
in the moment. It was about changing my automatic reactions.
Driven by curiosity, I decided to take things a step
further and enrolled in a research program that offered fMRI
scans to track brain activity. I wanted proof beyond feelings,
something concrete. The first scan was sobering. The areas associated
with fear and stress lit up like a city skyline

(07:39):
at night. Six months later, after consistently practicing those small
daily habits, I went back for a follow up scan,
and what I saw blew me away. The overactivity in
my fear circuits had noticeably quieted. Areas connected to calm
and self regulation lit up more than they had before.
It was right there on the screen, visual scientific proof

(08:01):
that my brain was changing. That validation was indescribable. It
wasn't just in my head. It was in my brain's wiring.
But let me be honest, it wasn't a smooth journey.
There were setbacks, days when anxiety clawed its way back,
in days when I couldn't get out of bed, when
the world felt too heavy to face. There were mornings
I wanted to throw in the towel, thinking what's the point.

(08:24):
But neuroplasticity taught me that progress isn't linear. Those dips
didn't mean I was failing. They meant my brain was
still learning. Every time I chose to keep going, even
when it felt pointless, I was reinforcing those new pathways.
Neuroplasticity isn't about perfection. It's about persistence. It's about standing
up for yourself over and over until those new patterns

(08:47):
become your new normal. Why am I sharing all this
because I know how easy it is to believe you're stuck,
to think this is just how I am. But it
doesn't have to be that way. If my brain trapped
for years in cycles of fear can change, so can yours.
You don't need fancy equipment or hours of free time.
It starts with small steps, the kind I'll share later

(09:10):
in this episode. And if you take nothing else from
my story, let it be this. You are not broken.
Your brain isn't betraying you. It's trying to protect you
in the only way it knows how. But now you
have the power to teach it something new. So wherever
you are on your morning walk, lying awake at night,
or navigating a stressful day, know this change is possible.

(09:33):
It might be slow, it might be messy, but it's
real and you don't have to do it alone. I'm
here walking this path with you, ready to see what's
possible when you give your brain new instructions. Let's keep going.
You've got this. Imagine standing at a fork in a
forest trail. One path is well worn, the dirt compacted
from years of footsteps, while the other is overgrown with

(09:56):
weeds and barely visible. Your brain works in a siml way.
The well worn path represents the neural circuits you use
most often, like the ones tied to fear and anxiety,
while the overgrown path symbolizes new habits and ways of
thinking that haven't yet been established. Neuroplasticity is the process
of creating and strengthening that less traveled path until it

(10:18):
becomes your brain's new go to route. This incredible ability
means that, no matter how deeply ingrained your anxiety responses
may feel. Your brain can change, and today we're diving
deep into the science that proves it, exploring not just
the what, but the how and the why behind your
brain's remarkable adaptability. At its core, neuroplasticity is the brain's

(10:41):
ability to reorganize itself by forming new neural connections throughout life.
Decades ago, scientists believe that brain development peaked in childhood,
leaving adults with fixed wiring, But groundbreaking research has shattered
that myth. Studies now show that the brain remains adaptable
well into old age, capable of rewiring in response to learning, experience,

(11:05):
and even injury. This flexibility explains how people can recover
after strokes, learn new languages, and, importantly for us today,
change patterns of anxiety and fear. Every thought, every emotion,
and every repeated behavior lays down or reinforces a neural
pathway shaping how you experience the world. Think of your
brain like a massive city with thousands of roads. The

(11:27):
more you use a road, the smoother and faster it becomes.
Ignore it, and it slowly fades away. To understand how
neuroplasticity affects anxiety, let's take a closer look at what
happens in the brain during anxious states. The amygdala, a
small almond shaped structure deep within the brain, is like
the body's alarm system. It activates when it perceives a threat,

(11:50):
real or imagined, triggering the fight, flight or freeze response.
In people with chronic anxiety, the amigdala is often hyperactive,
sending out alarm signals even in safe situations. Over time,
this heightened sensitivity becomes the brain's default setting, making anxiety
feel automatic and unavoidable. Imagine living with a smoke detector

(12:11):
that goes off every time you make toast. That's what
chronic anxiety feels like. It's exhausting, and worse, it can
start to feel like there's no way to turn down
the volume on that alarm. Here's where neuroplasticity comes in.
By consistently practicing certain behaviors and thought patterns, you can
quiet the amigdala's overreaction and strengthen other brain regions responsible

(12:34):
for calm and rational thinking, like the prefrontal cortex. This area,
located just behind your forehead, helps regulate emotions and make
thoughtful decisions. Think of it like this. The amygdala reacts
often impulsively, while the prefrontal cortex responds thoughtfully. Through neuroplasticity,
you're essentially teaching your brain to pause before panicking, allowing

(12:58):
the prefrontal cortex to intervene and calm the alarm bells.
This process isn't instantaneous. It's like training a new muscle,
but over time, with consistent practice, those calming pathways grow stronger.
One compelling piece of evidence supporting this comes from functional
magnetic resonance imaging fMRI studies that show how emotional states

(13:20):
affect brain activity. In one well known study, participants prone
to anxiety underwent fMRI scans while exposed to stress inducing
stimuli images designed to provoke fear and discomfort. Their scans
lit up with heightened activity in the amygdala and related
fear circuits. But here's the remarkable part. After eight weeks

(13:41):
of mindfulness, meditation, and cognitive behavioral practices, those same participants
showed significantly reduced amygdala activity. The scans revealed increased connectivity
between the amygdala and prefrontal cortex, meaning their brains had
physically changed to better handle stress. It wasn't just a
temporary emotional shift, it was a lasting structural transformation. Brain

(14:05):
imaging studies like these aren't just impressive, they offer concrete
proof that how we think in what we do can
reshape our brains wiring. Another fascinating area of research involves
the hippocampus, a brain structure involved in memory and emotional regulation.
Chronic stress and anxiety can shrink the hippocampus, making emotional

(14:26):
regulation even more challenging and reinforcing negative thought loops. But
the good news, certain activities like regular aerobic exercise, deep
breathing techniques, and mindfulness meditation have been shown to increase
hippocampal volume. In other words, you're not just changing how
your brain functions, you're literally altering its structure. Imagine your

(14:48):
hippocampus as a garden. Chronic stress scorches it, leaving the
soil dry and barren, but consistent self care practices act
like rain and sunlight, nourishing the soil and allowing new
growth to flourish. Studies show that participants who engage in
regular mindfulness based stress reduction programs not only experience reduced anxiety,

(15:09):
but also display measurable growth in their hippocampus on follow
up scans. It's crucial to understand that neuroplasticity is a
double edged sword. Just as positive habits can strengthen calming pathways,
negative patterns can reinforce anxiety circuits. Every time you dwell
on a fear or avoid a situation that makes you uncomfortable,

(15:31):
you're deepening the grooves of those neural pathways. This is
why awareness is key. Catching yourself in those anxious thought
loops and consciously redirecting your attention is like stepping off
that well worn path and carving out a new one.
At first, it feels awkward, like pushing through thorny underbrush,
but with repetition, the path becomes clearer and easier to navigate.

(15:55):
Think of the process like learning to ride a bike.
At first, you wobble, fall, and feel frustrated, but with
enough practice, it becomes second nature. Let's talk about how
habits form from a neurological perspective. When you repeat a
behavior or thought, neurons in your brain fire together, creating
a connection. Neuroscientists have a saying neurons that fire together

(16:17):
wire together. The more often they fire in sequence, the
stronger that connection becomes, forming what's called a neural pathway.
Think of it like paving a road, the more you
travel it, the smoother and faster it becomes. Conversely, when
you stop using a neural pathway, it weakens through a
process called synaptic pruning. Your brain is constantly optimizing for efficiency,

(16:41):
preserving frequently used connections and letting go of the ones
that aren't used. This is why replacing negative habits with
positive ones is so effective. You're not just stopping a behavior,
You're building a new neurological roadmap. And the best part
this process is happening all the time, whether you're aware
of it or not. Your brain is always listening and

(17:04):
adapting to your actions. Enhancing neuroplasticity isn't just about mental effort.
Lifestyle factors play a huge role. Physical activity, for instance,
significantly boosts levels of brain derived neurotrophic factor BDNF, a
protein that supports neuron growth and maintenance. Regular exercise acts

(17:24):
like fertilizer for your brain, helping new pathways sprout more easily.
You don't have to become a marathon runner. Even a brisk,
twenty minute walk can make a difference. Sleep is another
critical factor. During deep sleep stages, your brain consolidates new
neural connections formed during the day. Cutting corners on rest
isn't just tiring, It directly impairs your brain's ability to rewire.

(17:49):
Nutrition matters too. Diets rich in omega three, fatty acids, antioxidants,
and essential vitamins provide the building blocks your brain needs
to form and maintain healthy neural connections. Studies show that
individuals who maintain a balanced diet rich in these nutrients
exhibit greater brain plasticity and cognitive resilience. Another exciting area

(18:10):
of research explores how novelty and learning new skills can
turbocharge neuroplasticity. Activities like learning a new language, picking up
a musical instrument, or even trying a new hobby challenge
the brain to form fresh connections. The more diverse your
mental stimulation, the more adaptable your brain becomes. And guess what,

(18:31):
Even small changes like taking a different route to work
or brushing your teeth with your non dominant hand can
help your brain stay flexible and responsive. In fact, studies
have found that people who engage in regular novel experiences
tend to have sharper cognitive function and a greater capacity
for emotional regulation. The brain thrives on variety, it craves newness.

(18:55):
But let's not forget the emotional and experiential side of
this science. Your brain isn't just shaped by biology. It's
shaped by your experiences. Every choice, every thought, every action
is a chance to reinforce or redirect your neural pathways.
This is why therapeutic interventions like cognitive behavioral therapy CBT

(19:15):
are so effective. CBT helps identify negative thought patterns and
replaces them with healthier alternatives, leveraging neuroplasticity to make those
new thoughts stick. Likewise, practices like gratitude journaling, visualization, and
deep breathing send consistent signals to your brain, reinforcing calming
circuits over time. One study even showed that participants who

(19:38):
practiced daily gratitude journaling for just three weeks reported improved
mood and had brain scans indicating increased activity in areas
associated with positive emotions. So what does this all mean
for you? It means you're not at the mercy of
your thoughts. You have agency. Every time you choose to
breathe through a moment of anxiety instead of giving into it,

(20:01):
you're reshaping your brain. Every time you reframe a negative thought,
you're forging a new pathway. Change isn't just possible, it's
happening every moment you engage in these practices. Your brain
is like a muscle, and with consistent effort, it grows
stronger and more resilient. Imagine giving yourself a daily mental workout.

(20:22):
Just like physical exercise strengthens your body, these practices strengthen
your mind. As we move into the practical strategy section
of this episode, remember this, it doesn't matter how long
you've been stuck in certain patterns. The moment you decide
to try something new, you start paving a new path.
Progress may be slow at first, and that's okay. The

(20:44):
important thing is to keep going step by step, thought
by thought. Change isn't just on the horizon. It's already underway.
Your brain is waiting. Let's take those next steps together
and show your brain just how powerful it can be.
Now that you understand and how neuroplasticity works and why
it's so powerful, It's time to get Practical knowledge is

(21:06):
only half the battle. Implementation is where the real transformation happens.
What I'm about to share are daily practices designed to
help you rewire those fear circuits. They're simple, take little time,
and most importantly, they work best when done consistently. Neuroplasticity
thrives on repetition, so the more often you practice, the

(21:27):
more lasting the changes become. Imagine waking up and instead
of rushing into your day, you take just a few
moments to sit up, close your eyes and breathe Inhaling slowly,
you tell yourself I am safe, and as you exhale,
you think, I release fear. It might feel strange at
first talking to yourself like that, but give it time.

(21:48):
Those words, repeated each morning, start to carve out new
neural pathways. You begin the day with calm instead of chaos,
setting the tone for what follows. It's like giving your
brain a gentle nudge, reminding it that not every situation
warrants an alarm. And maybe, after a few days or weeks,
you notice that situations that used to set off alarm

(22:08):
bells in your mind now feel more manageable. That's your
brain adapting, learning a new response. One listener shared how
she began this practice skeptically, but after two weeks, she
found herself naturally breathing through stressful moments instead of reacting immediately.
That's not magic. It's your brain's ability to change in action.

(22:30):
There's something transformative about practicing gratitude, not the forced kind
where you pretend everything is perfect, but real, grounded gratitude.
Maybe you think, hey, my coffee tasted good this morning,
or the breeze on my walk felt nice. When you
begin to notice these little things, something shifts. Your brain,

(22:51):
which might be used to scanning for danger or negativity,
starts to look for what's going right. Over time, it
becomes less about consciously making a list and more about
seeing the world through a lens of appreciation. And here's
the thing. Your brain doesn't just register these moments, it
rewires itself to seek out more of them. I once

(23:13):
spoke to someone who said that after a month of
daily gratitude practice, she found herself smiling at things she
never used to notice. A blooming flower, a stranger's smile,
the softness of her blanket at night. Those tiny moments
add up reshaping your experience of the world. Even when
life throws curveballs, gratitude acts like an anchor, pulling you

(23:34):
back to the present and reminding you that not everything
is falling apart, even if it feels that way. Sometimes
movement helps too. Not a grueling workout unless that's your thing.
Just mindful movement. Maybe you go for a walk, paying
attention to how your feet feel against the ground, or
how the air moves against your skin. Maybe you stretch

(23:56):
and notice where your body holds tension, breathing into those spaces.
There's something powerful about connecting with your body. When anxiety
wants to pull you into your head, Movement grounds you,
brings you back into the present, and sends signals to
your brain that you're okay. And it's not just about exercise.
It's about reclaiming the body mind connection. When you slow

(24:19):
down enough to notice how your body feels, you interrupt
the mental loops that anxiety thrives on. I remember walking
through my neighborhood once feeling the familiar pull of worry.
But then I noticed the rhythm of my footsteps, the
chirping of birds, the cool breeze against my face, and
for a moment, the anxiety lifted. That's the power of

(24:41):
mindful movement, and science backs this up. Research shows that
even moderate movement boosts neuroplasticity by increasing blood flow to
the brain, nourishing the very circuits you're trying to rewire.
So when you're tempted to skip that short walk, remind
yourself that it's more than just movement. It's medicine for
your anxious thoughts have a way of sneaking up on us.

(25:04):
You spill coffee, miss a call, or remember that thing
you said five years ago and cringe. Instead of spiraling,
what if you paused and asked yourself, is this thought helpful?
If it's not, can you reframe it? Maybe? Instead of
I can't believe I messed that up, you think I
did my best and that's enough. It sounds simple, but

(25:25):
it's profound. Each time you catch yourself and choose a
different thought, you're literally rewiring your brain. At first, you
might catch yourself after the fact, and that's okay. It's
still progress. Over time, you'll notice the gap between the
thought and the reaction growing. One day, you'll find yourself
in a situation that would have triggered you before, and

(25:47):
instead of spiraling, you'll pause, breathe, and respond differently. That's
neuroplasticity in action. It's those small shifts that build resilience,
helping you face life's challenges with more ease. Think of
it like steering a massive ship. At first, turning the
wheel barely seems to change direction. But keep at it,
and soon you find yourself charting an entirely new course.

(26:10):
The brain works the same way. Small adjustments made consistently
lead to big changes over time. How you end your
day matters just as much as how you begin it.
Imagine lying in bed, phone put away, taking a few
minutes to reflect. Maybe you think today was hard, but
I handled it, or I kept going even when I
wanted to quit. Scan your body from head to toe,

(26:33):
noticing any tension, and gently release it with each breath.
This simple wind down doesn't just help you sleep better,
It reinforces the neural pathways you've been working on all day.
As you rest, your brain consolidates those new connections, making
the changes stick. And over time you'll find that your
mornings start to feel lighter because of how you ended

(26:55):
the day before. A listener named Jason shared that his
nighttime reflection roots, which felt awkward at first, became his
favorite part of the day. He said it was like
closing the mental tabs he'd left open, giving his brain
permission to rest. Imagine how different your days could feel
with that kind of closure. Each night, If you're ready

(27:16):
to dive in fully consider the thirty day neuroplasticity makeover.
It's about showing up for yourself every day, not perfectly,
but consistently. Maybe you keep a journal to jot down
what you notice, like how your reactions shift, or how
you find pockets of calm where there used to be chaos.
One listener, Sarah, felt overwhelmed at first, afraid she wouldn't

(27:39):
do it right. But a week in she noticed herself
pausing instead of panicking. By the third week, she said,
things just felt lighter, as if the weight she carried
wasn't so heavy anymore. Her journey wasn't without setbacks, but
those moments of noticing change kept her going. And that's
what this is about, not perfection, but progress. Even on

(28:01):
the days you slip up, the act of noticing that
you slipped up is part of the process. You're still learning,
still growing. Change can feel slow until suddenly you realize
you're reacting differently to something that used to derail you.
Maybe someone cuts you off in traffic and instead of yelling,
you just breathe and let it go. Or you face

(28:22):
a difficult conversation without that familiar not twisting in your stomach.
These moments might seem small, but they are massive victories
in the landscape of your mental health. Neuroplasticity isn't about
flipping a switch. It's about steady, deliberate rewiring, and every
day you practice, you're laying down those new tracks in

(28:42):
your brain, tracks that will carry you toward a calmer,
more resilient version of yourself. This isn't about erasing anxiety entirely.
That's not realistic. Life will always have stressors and unexpected challenges,
but you can build resilience, teach your brain to respond
rather than react, and find moments of peace even in
the messiest days. Your brain is listening. What story do

(29:05):
you want it to hear? Start now, not tomorrow, not
when you're less busy, or things calm down right now.
Small steps, repeated over time lead to big changes. This
is your invitation to begin. Let's work this shit out together.
All right, let's take a breath together. We've gone deep
into the science, explored practical strategies, and hopefully by now

(29:28):
your feeling empowered or at least a little curious. But listen,
I know all this talk about rewiring your brain and
sticking to daily habits can sound serious, and it is,
but that doesn't mean we can't laugh about it along
the way. Sometimes humor is the very thing that keeps
us going when anxiety tries to pull us under. So

(29:48):
let's lighten it up for a moment, because let's be real.
Brain rewiring sounds like something you'd hear in a sci
fi movie where robots take over the world. Thankfully, no
robots here, just us trying to figure out how to
survive Monday mornings and awkward conversations. Have you ever found
yourself mid anxiety spiral panicking about a text you sent

(30:09):
two hours ago. You reread it twenty times, dissecting every word,
wondering if okay sounded too passive or if adding a
smiley face was too much. Next thing, you know, you're
googling how long is too long to not respond to
a text. We've all been there. The brain is wild.
It's like, hey, let's replay that awkward conversation from three

(30:31):
years ago while you're trying to sleep. That'll be fun.
I mean, thanks, brain, but maybe let's not. And why
is it always at two am? Like my brain has
all day to think about helpful things, but no, it
waits until I'm finally cozy under my blanket to remind
me of that time I called my teacher mom in
front of the whole class back in two thousand and seven. Really,

(30:52):
that's what you think is urgent, And don't get me
started on mindfulness gone wrong. There. I was trying to
do a peaceful metai, focusing on my breath when my
stomach decided to sound like an angry Wailoh, instant distraction,
And of course my brain was like, what if someone
hears that? Is that normal? Should I google noisy stomach

(31:15):
during meditation? Or is that how people end up with
weird health spirals on the internet? The irony right trying
to find calm, and my body's out here providing a
full blown soundscape. And if it's not my stomach, it's
my brain chiming in with did you lock the door?
What about that bill you forgot? Remember that embarrassing thing

(31:35):
you did in fifth grade? Meditation isn't always peaceful. It's
like hosting an open mic night in your head where
every random thought decides to perform. But you know what,
I laughed, because sometimes you just have to This journey
isn't about achieving some perfect zen state where you float
through life untouched by stress. It's about showing up messy

(31:57):
and human and finding moments of levity even in the chaos.
Speaking of chaos, let's talk about morning affirmations. I used
to think they were the cheesiest thing ever. Standing in
front of the mirror, hair sticking up in five directions,
muttering you've got this while clutching my coffee like it's
the last life raft on a sinking ship. Yeah. I

(32:19):
felt ridiculous, But here's the twist. Saying those things works.
Even if you roll your eyes at first, your brain's
still listening. So go ahead and tell yourself you're a badass,
even if you're wearing pajamas, have mismatched socks, and haven't
brushed your hair in two days. I promise the mirror
isn't judging you well, unless you have one of those

(32:40):
harsh bathroom lights that make you question every life choice.
We're all just trying our best, and sometimes you've got
this really does help, even if you mutter it between
SIPs of lukewarm coffee. Honestly, neuroplasticity sounds like some high
tech sci fi concept, but at the end of the day,
It's just about giving yourself the chance to change, and

(33:03):
part of that change is learning to laugh when things
don't go perfectly, because spoiler alert, they rarely do. You'll
have days where you meditate and feel calm, and others
where you end up making a mental grocery list instead.
You'll practice gratitude and then grumble about traffic five minutes later.
It's all part of the process. Progress isn't about perfection.

(33:26):
It's about being kind to yourself through the mess. And
you know what, your brain is like a puppy, cute, energetic,
and sometimes completely out of control. You wouldn't get mad
at a puppy for chewing your shoes. It doesn't know
any better. Same goes for your brain when it throws
an anxiety party at two am. It's just doing what
it's learned to do. The good news you're the trainer,

(33:49):
and sure there'll be accidents on the metaphorical carpet along
the way, but with patience and maybe a treat or too,
you'll get there. Just imagine patting your brain on the head, going, good, brain,
we didn't spiral today, Proud of you. Here's a cookie.
And let's not forget those times when you try to
stay calm during stressful moments but end up spiraling anyway,

(34:13):
Like when you're at the grocery store and the self
checkout machine screams unexpected item in bagging area and suddenly
you're sweating, apologizing to a machine and glancing around like
you've committed a felony. Or when you wave at someone
who wasn't waving at you and you do that awkward
pretend hair fluff to save face. Life throws us enough

(34:33):
cringe moments to fill a highlight reel, and the best
thing you can do is laugh and move on. If
nothing else, remember this. You don't have to white knuckle
your way through change. Laugh at the awkward moments, the
slip ups, the times you catch yourself deep in an
anxious thought and think, wow, really, brain, we're worried about

(34:55):
that again. Classic humor takes the edge off. It remind
finds us that even in the heavy stuff, there's room
for lightness. You're not failing if you find yourself chuckling
at how dramatically your brain reacted to a minor inconvenience,
You're succeeding. You're stepping back, seeing the bigger picture and
realizing that you have more control than you thought. Sometimes

(35:18):
I think our brains deserve oscars for how dramatic they
can be. And the award for best overreaction in a
grocery store goes to my brain for panicking when they
ran out of oat milk. Truly an award winning performance.
So keep breathing, keep practicing, and don't forget to laugh
at the absurdity of it all, because if we're going
to rewire our brains, we might as well have some

(35:40):
fun doing it. Life is messy, weird, and sometimes downright ridiculous,
but you you're handling it, and that, my friend, is
worth celebrating. We've covered a lot today, from understanding the
science behind neuroplasticity to exploring practical ways you can start
rewiring your fear circuits. This episode was all about reminding

(36:03):
you that change is possible, no matter how long you've
felt stuck. Neuroplasticity isn't just a fancy term. It's your
brain's way of saying, hey, i'm listening, I can learn,
I can grow, and you've got the power to guide it.
You learn that your brain is constantly reshaping itself based
on your experiences and choices every time you pause to

(36:23):
take a breath instead of reacting. Every time you choose
to reframe a negative thought, you're creating new neural pathways,
and yes, those tiny decisions add up. It might not
feel like much in the moment, just like how brushing
your teeth doesn't seem revolutionary, but over time, those actions
build something stronger and more resilient within you. We also

(36:46):
explored five core practices you can incorporate into your daily routine.
Starting your mornings with calming breaths and affirmations sets the
tone for your day. Taking moments to appreciate the little
things shifts your brain's focus from fear to gratitude. Moving
your body, even with a short walk, sends signals that
you're safe and present. Reframing thoughts helps you break free

(37:10):
from old patterns, and winding down with mindful reflection before
bed locks in those positive changes. These aren't complicated steps.
They're simple, accessible, and designed to meet you where you are.
Humor was another key piece of this puzzle, because, let's
face it, rewiring your brain isn't always glamorous. Sometimes you'll

(37:30):
find yourself laughing at how dramatic your mind can be
over something as small as sending an email or choosing
the wrong grocery line, and that's okay. Laughter brings perspective.
It reminds you that you don't have to take every
thought so seriously. You are allowed to find joy in
this process even when it feels challenging. The biggest takeaway

(37:53):
consistency is everything. It's not about doing these things perfectly.
It's about showing up for yourself day after day, even
when you don't feel like it. Your brain loves repetition.
That's how new habits stick, so be patient with yourself.
There will be days when you crush it and days
when you forget or feel too overwhelmed. Both are part

(38:14):
of the journey. What matters is that you keep going.
As you step away from this episode, I encourage you
to try at least one of the exercises we discussed.
Maybe it's that simple morning breath or taking a moment
tonight to reflect on something you handled well today. Small
steps lead to big changes, truly, and if you're feeling motivated,

(38:35):
why not join the thirty day Neuroplasticity Makeover. Commit to
these practices for a month and see what shifts. You
might be surprised by how much lighter you feel by
the end. If you need support or just want to
share how it's going, reach out to me at Anxiety
at Sense of Thisshit dot com. I love hearing your stories,
and hey, if you're finding value in these episodes, consider

(38:58):
joining our Supporters Club for just three dollars a month.
It helps keep the podcast going and gives you access
to exclusive content. Details are in the episode description wherever
you get your podcasts. Change can feel scary, but you're
not in this alone. Your brain is adaptable, You are capable,
and this journey it's yours to take one breath, one thought,

(39:20):
one choice at a time. Let's keep working this shit
out together.