Heal Your Emotional Wounds Through the Gratitude Sandwich

In this episode, we're breaking down the Gratitude Sandwich Exercise—a deceptively simple five-minute tool that interrupts anxiety's favorite feedback loop without toxic positivity or spiritual bypassing. Host Fabian walks you through why your brain resists this practice, how it actually works on a neurological level, and real examples of using it during 3 a.m. spirals when catastrophizing feels unstoppable. This isn't about pretending bad things don't exist. It's about expanding your tunnel vision so you can see the complete picture of your life, not just the threat-colored parts. You'll learn how to sandwich your anxiety between grounded truths, creating evidence that contradicts the story your anxiety keeps telling you. Whether you're spiraling about work, relationships, or everything simultaneously, this episode gives you a concrete, science-backed tool you can actually use right now.Key Takeaways• Interrupt anxiety spirals in five minutes using a structured tool that creates nervous system evidence against catastrophizing• Expand tunnel vision to see your complete life, not just threats, without denying real concerns• Understand why your brain resists new anxiety practices and how to work with that resistance effectively• Hold multiple truths simultaneously: you can be anxious and capable, worried and resourced at the same time• Access grounding and stability during panic moments by sandwiching anxiety between observable, real-life evidenceWhat You'll Discover• Why gratitude alone doesn't work for anxiety and what actually does create measurable nervous system shifts• The neuroscience behind why this sandwich structure bypasses your brain's catastrophizing filter• Real-world examples of using this exercise during genuine panic, not Instagram-perfect wellness moments• How to practice this when you're lying awake at 3 a.m. convinced everything is falling apart• Why acknowledging anxiety's concerns while expanding perspective actually reduces its grip over timeRecommended Resources:• The work of Robert Emmons at UC Davis on gratitude neuroscience and dopamine production• "The Body Keeps the Score" by Bessel van der Kolk for understanding nervous system trauma and grounding techniques• Polyvagal Theory research by Stephen Porges on how nervous systems shift between threat and safety states• The Anxiety and Depression Association of America (ADAA) for evidence-based anxiety management resources• "Permission to Feel" by Marc Brackett on emotional awareness and nervous system regulationComing Up NextIn our next episode, we're diving into why your anxiety gets louder right before you fall asleep and what actually works to interrupt that specific cycle. We'll explore the exact window where your nervous system is most vulnerable and share the one thing you can do to reclaim your sleep without medication or endless scrolling.📩 Have questions or want to share your experience? Reach out at [email protected].💛 Join Our Supporters Club 💛 Help keep these vital conversations alive—Click Here: https://www.spreaker.com/podcast/anxiety-let-s-make-sense-of-this-sh-t--6351689/support

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