Have you ever had a big anxiety spike or panic episode, then felt wiped out the next day?

That foggy, shaky, low, emotionally flat feeling is something I call the anxiety hangover, and it can make you feel like you’ve gone backwards even when the worst of the anxiety has passed.

In this episode, I explain why the anxiety hangover happens, why it can feel so unpleasant, and how to respond in a way that helps your nervous system recover faster without feeding the fear.

You’ll learn a simple day after plan, including what to focus on, what to avoid, and how to keep gentle momentum so anxiety doesn’t steal your confidence.

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Disclaimer: This podcast is for informational and educational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. If you are concerned about your health or symptoms, please speak with a qualified healthcare professional. If you are in immediate danger or feel at risk of harming yourself, call your local emergency number straight away.

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Support the show

Ross Rolph is an anxiety coach who helps people understand anxiety, stop fearing their symptoms, and build a calm, confident life.

If you found this episode helpful, please follow the podcast and share it with someone who might need it.

You can find free anxiety support and resources at
www.rossrolph.com

In this episode of The Anxiety Relief Podcast, I explore how anxiety can begin to feel like part of who you are.

When you have lived with anxiety for a long time, it can stop feeling like something you experience and start feeling like your identity. You may begin to think, “This is just who I am” or worry that other people see you as the anxious one too.

In this episode, I talk about why that happens, how anxiety can become familiar in the mind and body, and why that does not mean it is permanent. I also explain why recovery can feel uncomfortable at first when anxiety has become your normal, and why letting go of anxiety is not about losing yourself, but finding more of yourself again.

If anxiety has started to shape how you see yourself, this episode is for you.

The Anxiety Relief Podcast is here to help you better understand anxiety, calm your nervous system, and move towards lasting relief.

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Disclaimer: This podcast is for educational and informational purposes only and is not intended as medical, psychological, or psychiatric advice. It is not a substitute for professional support, diagnosis, or treatment. If you are struggling, please seek help from a qualified healthcare professional.

Send us Fan Mail

Support the show

Ross Rolph is an anxiety coach who helps people understand anxiety, stop fearing their symptoms, and build a calm, confident life.

If you found this episode helpful, please follow the podcast and share it with someone who might need it.

You can find free anxiety support and resources at
www.rossrolph.com

If you wake up with anxiety already there, you’re not alone.

That tight chest, the sinking feeling in your stomach, the racing thoughts before the day has even started can make mornings feel like the hardest part.

In this episode, I explain why anxiety often feels worse in the morning, what keeps the cycle going, and a simple practical plan you can use straight after waking up. You’ll learn how to stop the morning spiral, how to start your day without feeding the fear, and a few small steps that help your nervous system settle naturally as you go.

Disclaimer: This podcast is for informational and educational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. If you are concerned about your health or symptoms, please speak with a qualified healthcare professional. If you are in immediate danger or feel at risk of harming yourself, call your local emergency number straight away.

Send us Fan Mail

Support the show

Ross Rolph is an anxiety coach who helps people understand anxiety, stop fearing their symptoms, and build a calm, confident life.

If you found this episode helpful, please follow the podcast and share it with someone who might need it.

You can find free anxiety support and resources at
www.rossrolph.com

In this episode, I’m sharing Nina’s story.

Nina is a previous client who opens up about what life was like before coaching, how anxiety was affecting her day to day life, and the ways it was holding her back.

She also shares what changed during our time working together, what helped her make progress, and what life looks like for her now on the other side of that anxiety cycle.

If you’re currently feeling stuck, overwhelmed, or like anxiety is running the show, I want you to hear this. Stories like Nina’s are proof that change is possible, even when it feels like it isn’t.

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Disclaimer: This podcast is for informational and educational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. If you are concerned about your health or symptoms, please speak with a qualified healthcare professional. If you are in immediate danger or feel at risk of harming yourself, call your local emergency number straight away.

Send us Fan Mail

Support the show

Ross Rolph is an anxiety coach who helps people understand anxiety, stop fearing their symptoms, and build a calm, confident life.

If you found this episode helpful, please follow the podcast and share it with someone who might need it.

You can find free anxiety support and resources at
www.rossrolph.com

If anxiety shows up and your first thought is “I need this to stop”, you’re not alone. But that fight and urgency can be the exact thing that keeps anxiety loud and persistent.

In this short episode, I explain why trying to get rid of anxiety often backfires, how your brain learns from your reactions, and what to do instead so you stop adding fuel to the fire. You’ll learn a simple practical approach you can use in real time, plus one quick breathing tool to take the edge off adrenaline without turning it into a ritual.

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Disclaimer: This podcast is for informational and educational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. If you are concerned about your health or symptoms, please speak with a qualified healthcare professional. If you are in immediate danger or feel at risk of harming yourself, call your local emergency number straight away.

Send us Fan Mail

Support the show

Ross Rolph is an anxiety coach who helps people understand anxiety, stop fearing their symptoms, and build a calm, confident life.

If you found this episode helpful, please follow the podcast and share it with someone who might need it.

You can find free anxiety support and resources at
www.rossrolph.com

When anxiety hits, the first 60 seconds can feel like the hardest part.

That initial rush of adrenaline, the tight chest, the racing thoughts, and the urge to panic can quickly turn a spike of anxiety into a full spiral.

In this episode, I break down a simple response you can use in the moment to stop adding fuel to the fire. You’ll learn what to do in the first minute, what not to do, and how to respond in a calmer way without turning it into a big complicated process.

I also share one quick breathing tool you can use to help take the edge off the adrenaline, so you can steady yourself and stay with the moment instead of feeding the fear.

If you want a practical episode you can come back to whenever anxiety spikes, this one is for you.

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Disclaimer: This podcast is for informational and educational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. If you are concerned about your health or symptoms, please speak with a qualified healthcare professional. If you are in immediate danger or feel at risk of harming yourself, call your local emergency number straight away.

Send us Fan Mail

Support the show

Ross Rolph is an anxiety coach who helps people understand anxiety, stop fearing their symptoms, and build a calm, confident life.

If you found this episode helpful, please follow the podcast and share it with someone who might need it.

You can find free anxiety support and resources at
www.rossrolph.com

If anxiety feels worse at night, you’re not alone.

Quiet rooms, body sensations, and the pressure to fall asleep can make your nervous system feel like it’s on high alert. You might feel fine in the day, then get into bed and suddenly feel wired. Or you wake up at 2am or 3am with a rush of adrenaline and your mind instantly goes into fear mode.

In this episode, I explain why night time anxiety can feel so intense, what’s really happening when you wake up panicking or restless, and the four common mistakes that accidentally keep the cycle going.

You’ll also learn a simple step by step response plan to follow in the moment, plus a short script you can use at 3am to stop the spiral and retrain your nervous system.

Disclaimer: This podcast is for informational and educational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. If you are concerned about your health or symptoms, please speak with a qualified healthcare professional. If you are in immediate danger or feel at risk of harming yourself, call your local emergency number straight away.

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Disclaimer: This podcast is for informational and educational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. If you are concerned about your health or symptoms, please speak with a qualified healthcare professional. If you are in immediate danger or feel at risk of harming yourself, call your local emergency number straight away.

Send us Fan Mail

Support the show

Ross Rolph is an anxiety coach who helps people understand anxiety, stop fearing their symptoms, and build a calm, confident life.

If you found this episode helpful, please follow the podcast and share it with someone who might need it.

You can find free anxiety support and resources at
www.rossrolph.com

If you’ve been making progress with anxiety or panic and then it suddenly hits again, this episode is for you.

That wobble can feel like you’re back to square one. But most of the time it isn’t a setback at all. It’s your nervous system testing the old pattern.

In this episode, I break down why anxiety can come back after a good spell, the three common mistakes that turn a wobble into a full spiral, and the simple three step response that helps you move through it without feeding the fear.

You’ll also get a short script you can use in the moment when anxiety spikes, plus a small challenge to build real confidence this week.

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Disclaimer: This podcast is for informational and educational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. If you are concerned about your health or symptoms, please speak with a qualified healthcare professional. If you are in immediate danger or feel at risk of harming yourself, call your local emergency number straight away.

Send us Fan Mail

Support the show

Ross Rolph is an anxiety coach who helps people understand anxiety, stop fearing their symptoms, and build a calm, confident life.

If you found this episode helpful, please follow the podcast and share it with someone who might need it.

You can find free anxiety support and resources at
www.rossrolph.com