Calm Your Caveman

Is people-pleasing running your life? In this episode, I walk you through a powerful coaching process I used with a client named Liz who was exhausted from trying to keep everyone happy. We unpack the roots of her people-pleasing instinct, personify it using the lens of Internal Family Systems, and tap into the Wise Self to reclaim autonomy and authentic decision-making.  You’ll learn: Why people...

The secret to calming your anxiety isn’t about calming down, but about aiming smarter. In this episode, I take you behind the scenes of two real coaching sessions—one on social anxiety, one on test anxiety—to walk you through a powerful mindset shift that can dramatically reduce anxiety and increase your sense of control. You’ll learn how to spot the real goal your brain is using to evaluate your...

You’ve tried breathing. You’ve tried journaling. But your body is still in full-on panic mode. This episode is for the moments when anxiety feels physical, overwhelming, and out of control. I’ll teach you a powerful strategy rooted in psychology and personal experience. Learn how to stop fueling the anxiety spiral and how to apply this skill in the middle of a sleepless night or a high-stakes perf...

Did you know “messy” feelings can actually be your secret weapon? In this episode, I’ll show you how to tune into both your physical sensations and the emotional layers beneath them, one body part at a time. You’ll learn: How recognizing mixed emotions actually makes you more resilient Two real stories: a freezing mountain night and a chaotic family visit—and how emotional awareness made all the d...

Learn a single question that can cut through anxiety, indecision, and overwhelm. In this episode, we dive into how imagining just one year left to live helped clients move from overwhelm to clarity, rewire anxiety, reconnect with purpose, and reshape relationships. Real coaching stories show how this mindset shift unlocks peace and purpose—right now. Timestamps: 00:30 – Intro: The counterintuitive...

If you feel constantly on edge, like something bad is always about to happen, it’s not your fault—and it’s not just you. Your brain is doing exactly what it was designed to do... just in the wrong environment. In this episode, we dive into how the news, social media, and even your own memories hijack your emotional wiring. You’ll take a quiz that reveals how distorted your perception of danger may...

What if a simple “hello” could rewire your anxious brain? In this surprising and science-backed episode, we explore how speaking to strangers—yes, even if you're an introvert—can shift your unconscious emotional default from fear to connection. Learn why weak social ties matter, how your brain rewrites its threat narratives, and how living in Brazil changed my personal relationship with every...

What if your great-grandparents held the key to calming your anxiety? In this episode, we explore a surprising, research-backed strategy for influencing your unconscious brain: knowing your family's intergenerational stories. Discover how ancestral narratives can help shift your brain's default stress response from threat to challenge , enhancing resilience, emotional health, and self-ef...

Waking up already overwhelmed? In this episode, we unpack why morning anxiety hits hard—and how to shift from panic to strategy. Drawing from neuroscience, childhood memory, and a dash of board game strategy, we explore what it takes to reclaim mental ground and lead from strength, even when you feel like hiding under the covers. You’ll learn: Why your anxiety might spike in the early morning How...

Do you ever feel like life is one long stream of stress, uncertainty, and potential disaster? What if your brain is simply missing half the story? In this episode of Calm Your Caveman, we dive into the concept of serendipities—those unlikely, yet powerfully beneficial events that seem too timely to be coincidence. Drawing on the work of psychologist Scott Peck (The Road Less Traveled), we explore...

Adult kids = adult worries. If you’ve been stuck in an anxiety loop, today’s episode is your lifeline.  What You'll Learn: •Why parenting adult children can trigger more anxiety than other stages •Four mindset shifts to focus on when worry strikes •A simple writing exercise to reframe parental anxiety •How to trust your children’s journey—even when it looks messy Timestamps: [00:00:30] – Pare...

This episode starts with a conversation with my mom, who has spent a lifetime quietly serving others and finding real joy in it. But for me, giving didn’t always bring peace — it often brought guilt, pressure, and anxiety. If service is supposed to make us happier, why can it sometimes feel so heavy? I open up about my own dysfunctional relationship with giving, how it was harming rather than help...

When life feels overwhelming, it's tempting to assume things couldn’t get worse. But what if imagining how they could get worse is exactly what helps us feel better? In this episode, we explore a powerful psychological tool known as negative visualization—a mindset shift backed by science and rich with emotional payoff. You’ll learn: How comparing your reality to a worse version can reduce an...

Ever felt like you're faking it—despite all your preparation, skill, and effort? In this episode of Calm Your Caveman, we take a thoughtful look at those moments of self-doubt when you're asked to rise to the occasion but feel like you're not enough. Through three personal stories, we explore what imposter syndrome feels like from the inside. But that’s only the beginning. We'l...

Jealousy is often just fear in disguise. It’s a prickly emotion that shows up in all kinds of relationships—between siblings, friends, romantic partners, and even with our own kids. And if we don’t know how to work with it, it can hijack our peace, strain our relationships, and leave us stewing in shame. I get personal in this episode, sharing how jealousy has shown up in my own life. I also unpac...

What if managing your anxiety was as simple as telling the story of your day? In this episode, we explore how storytelling can soothe anxiety, create meaning, and give you a sense of calm control over life’s ups and downs. We’ll dive into: Why storytelling is more than entertainment—it’s a meaning-making machine How your brain changes when you narrate your experiences Why redemption stories (not c...

In this episode of Calm Your Caveman, Dr. Twitchell discusses how to cope when life feels overwhelming and the sky seems like it's falling. She shares personal experiences, including a story about a severe ocean threat to their home in Brazil, to emphasize how hyperfocus on an immediate problem can be beneficial. However, she also addresses what to do when the threats are out of our control....

In this episode, we explore the complex relationship between religion and anxiety. Drawing on scientific research, this conversation reframes religion not as inherently helpful or harmful, but as a tool—one whose value lies in how we choose to wield it. What You'll Learn in This Episode: The concept of religion as a psychological technology Key findings from major meta-analyses showing the he...

Curious how something as simple—and uncomfortable—as cold water can transform your stress response? In this episode, we explore the science behind cold exposure and why it can sharpen your mind, steady your emotions, and build resilience. You’ll learn how to incorporate cold therapy into your routine sustainably, plus hear a personal journey from resistance to embracing the practice and the physic...

Can something as simple as your breath reshape your response to anxiety? In this episode, we explore powerful breathing techniques and why they can quickly calm your mind and body. You’ll learn methods like Stasis breathing and the Wim Hof protocol, plus how nasal breathing and longer exhales can shift your nervous system toward calm. We also share practical ways to use these tools in daily life a...

What if trying to avoid anxiety is what makes it stronger? In this episode, we explore distress tolerance and why learning to sit with uncomfortable emotions can actually reduce their intensity. You’ll discover how resisting feelings like anger, sadness, and fear amplifies them—and how viewing them as temporary, necessary signals can shift your experience. We also share personal stories, the adapt...

Can moving your body be one of the most effective ways to manage anxiety? In this episode, we explore decades of research on exercise and why it works: reducing muscle tension, shifting brain chemistry, and giving your mind a break from anxious loops. You’ll learn six key reasons exercise supports mental health, plus hear a personal journey of overcoming anxiety and a busy schedule to build a cons...

Feeling stuck in stress can sometimes come down to how you interpret what you’re going through. In this episode, we explore a powerful shift: seeing challenges as opportunities for growth rather than threats to avoid. Through a personal story of navigating prolonged illness, I share how meaning can be found even in difficult experiences—and how that perspective can change your emotional response....

Sometimes, the most effective tools for anxiety are also the simplest. In this episode, we explore the impact of gratitude and how a consistent practice can support both short- and long-term well-being. Research shows it can benefit both mind and body by: • Improving sleep • Reducing inflammation • Strengthening emotional resilience There’s more to it than just “thinking positive,” though. We’ll c...

Small shifts in how you talk to yourself can have a big impact on anxiety. In this episode, we explore self-talk as a practical tool you can use in real time—during stressful moments, throughout the day, and even at night. At the center is a simple technique:  • Thinking in the third person  • Speaking to yourself with distance  • Writing to create clarity But it’s not just about calming down. We...