3 Steps to Calm Anxiety: Tune In-Change the Station-Turn it UP

A Simple, Science-Backed Way to Reframe Anxiety and Regain Calm

Have you ever caught yourself spiraling in a loop of anxious thoughts?
You’re trying to stay present or focused… but your mind is playing something like:

“What if it all goes wrong?”
“Why can’t I get this right?”
“This is too much—I can’t handle it…”

If that inner monologue sounds familiar, you’re not alone.
Our brains are wired to protect us—but they often do that by scanning for threats, replaying worries, and getting stuck in worst-case scenarios.

Here’s the good news:
You can change the way your mind responds to stress.
You don’t have to stay tuned into the fear-based broadcast.

Let me show you how.

The Mind as a Radio

One of the most effective tools I’ve used personally—and teach often in my practice—is a technique I call:

Tune In – Change the Station – Turn It Up

It’s simple, memorable, and it works with the natural way your brain operates.

Let’s break it down…

1. Tune In

The first step is to become aware. Noticing what thought or feeling is currently playing in your mental background.
This isn’t about judgment—it’s about curiosity.

Ask yourself:

“What’s the station I’m tuned into right now?”
Is it the Worry Network? The What-If Channel? The Critic’s Corner?

 The act of tuning in helps shift brain activity from the amygdala (our threat detector) to the prefrontal cortex (our reasoning and calm center).
This alone begins to regulate the nervous system and quiet the emotional storm.

2. Change the Station

Now that you’ve identified what’s playing…
You get to choose something better.

Cognitive reframing is the process of replacing a negative or anxious thought with one that is more helpful, empowering, and true.

Here’s an example:

Instead of:

“I can’t handle this…”
Try:
“This is challenging, but I’ve handled hard things before.”

You’re not denying reality—you’re shifting your focus toward strength and support.
This is where healing begins.

 Studies show that this kind of thought substitution rewires neural pathways over time, creating new patterns of calm and resilience. This is the power of neuroplasticity in action.

3. Turn It Up

Once you’ve found a more empowering thought, don’t just whisper it—turn it up.
Let it take up space in your mind and body.

Repeat it. Feel it. Visualize what it looks like to live from that place.
Breathe it in. Let it become your inner soundtrack.

 This is how you build emotional muscle. The more you “turn up” thoughts that support you, the stronger and more natural they become.

 A Simple Practice to Try Today:

1. Pause and Tune In – What am I thinking or feeling right now?
2. Change the Station – What would I rather believe that feels better and true?
3. Turn It Up – Repeat and embody the new thought.

Even a few minutes of this practice each day can shift your emotional energy and bring peace to your internal world.

You Are the DJ of Your Mind

You don’t have to listen to the station of fear, doubt, or overwhelm anymore.
You can choose to be calm. You can choose clarity.
You can Tune In – Change the Station – and Turn It Up.

And every time you do, you’re training your brain to work with you, not against you.

If this message resonates with you, I invite you to try this technique the next time anxiety creeps in—and let yourself be surprised by the peace that follows.

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🌀 Affirmation:

“I am tuned in to my inner calm. I change the station to peace and turn up the volume on my power.”

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Would you like to read more about living with confidence? Here is a link to another blog:

3 Steps: Worry Less & Live With Confidence

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