What's one thing anxiety, stress, overthinking or self-doubt is stopping you doing right now? Not next year. Not eventually. Right now. Sometimes identifying the real cost of a problem is the first step towards changing it.

People rarely come looking for less anxiety. They come looking for more life. More confidence. More freedom. More sleep. More enjoyment. More opportunities. The goal isn't simply to reduce fear. The goal is to get back to doing the things that matter. What would you do this week if fear wasn't making the decisions?

👇 Just vote A, B, C or D. If it's too personal to share publicly, feel free to send me a private message instead. I read every message myself.

Because let’s be honest… Panic attacks rarely happen at convenient times. Not sat calmly in a therapy room , but: 👉 in the supermarket 👉 driving the car 👉 at work 👉 before a meeting 👉 lying awake at 2am 👉 while trying to hold it together around other people ...and in that moment, most people do the same thing: ❌ Fight it ❌ Panic about panicking ❌ Try to escape ❌ Tell themselves “I can’t cope” Which accidentally teaches the brain: ⚠️ “This situation must be dangerous.” 💡 One of the most important things to remember: A panic attack feels dangerous…but it is not dangerous. Your nervous system is overloaded. Your body is trying to protect you. Here’s a simple rapid calm technique: 1️⃣ Stop fighting the feeling 2️⃣ Slow your breathing down slightly (hold you in breather a few second before release) 3️⃣ Focus on something physical around you: - feet on the floor (tap with one foot, I love to do a bar of a good song) - cold drink (feel the glass, watch the bubbles) - chair beneath you (hold the chair leg if you can) - sounds around you (pick your favourite) This helps interrupt the fear cycle and tells the brain: 👉 “I am safe enough.” The goal is not perfection. The goal is learning: 🧠 “I can get through this.” Because confidence grows every time your mind learns: “I survived that.” Inside Control & Change, we focus heavily on practical tools people can use in REAL life… Not just inside a therapy room. Because support should exist wherever life happens. 💙 👇 Comment YES below if you’ve ever needed help and had nobody nearby to call.

Alexa! Play ________________ 🔊 Alexa! Skip ________________ 🙉 Music, like comedy, is a great mood changer.....and we all have our favourites. Mine changes a lot depending on what I'm doing and what the mood is. Let's have fun. Top one to play, top one to skip. 🎵 .....if you just can't choose....add a few. 🗒️ Have fun. Get the kids and family involved too! 😊