775 How to Stop an Anxiety Spiral Before It Takes Over

Your heart races, thoughts spiral—anxiety has hijacked your nervous system and it feeds on itself. In this episode I break down why spirals happen, early warning signs, and the exact toolkit to stop panic before it takes over. Learn the breathing technique that calms your system, why logic doesn't work, and how to build prevention practices that stick. You've survived 100% of your anxious moments—now make them less frequent. Read the show notes for today's episode at terricole.com/775

He's spent his career interviewing the world's leading mental health experts, but Kyle Kitson still struggles with depression, codependency, and self-sabotage. The difference? Now he has the framework to actually work through it. From marine animal training to mental health education, his journey proves that knowledge without application is just entertainment. This conversation covers the tiny habit formula that actually sticks, the animal training rule that stops you from setting yourself up to fail, and why approaching your mind with curiosity instead of judgment changes everything. Real talk about doing the work. Read the show notes for today's episode at terricole.com/774

If you're a high achiever who constantly feels like you're either "too much" or "not enough," this conversation will resonate deeply. Amina Alai, author of "The Ambition Trap," shares her journey from severe burnout and autoimmune disease to building a sustainable model of success that doesn't require sacrificing your health. Discover what's behind painful ambition, why doing it alone is killing your growth, and how to embrace the seasonal nature of achievement.  Read the show notes for today's episode at terricole.com/773

Have you ever been ghosted, breadcrumbed, or found yourself stuck in yet another situationship, wondering, How did I end up here again? If so, you are not alone, and nothing is wrong with you. In this episode of The Terri Cole Show, we are unpacking what these painful experiences can teach you about your deeper relational patterns, because it’s rarely just about that one person who vanished or strung you along. Read the show notes for today's episode at terricole.com/772

Feeling drained, unmotivated, or emotionally stuck? You might be facing burnout. Not just physical exhaustion, but mental and emotional overload. In this episode with Samantha Skelly, founder of Pause Breathwork, we explore what burnout really is and why suppressing your feelings keeps you trapped in it. Discover how short, daily breathwork sessions can calm your nervous system, release emotional tension, and help you reconnect with your energy. It’s time to stop pushing through burnout and start breathing your way back to yourself. Read the show notes for today's episode at terricole.com/771

Discover how childhood trauma and C-PTSD shape our ability to form healthy connections, set boundaries, and rebuild self-trust. In this episode, Anna Runkle, creator of the “Crappy Childhood Fairy,” shares her journey, therapeutic writing tools, and insights from her book Connectability. We explore emotional regulation, nervous system healing, and how to move from isolation to authentic connections. If you’re interested in self-help and personal growth, this conversation offers guidance for creating deeper, lasting connections after trauma. Read the show notes for today's episode at terricole.com/770

Have you ever been in a meeting where someone suddenly calls your name and you freeze? Your mind goes completely blank, your body tenses, and even though you know the answer is in there somewhere, you cannot find the words. Or maybe you are in a heated conversation, someone accuses you of something unfair, and instead of speaking up you go silent. You just freeze. If this has happened to you, you are not alone. Freezing in the moment is incredibly common. From CEOs to public speakers, from parents to teenagers, many of us have experienced the silent freeze. For some, it happens only occasionally. For others, it is almost chronic, showing up whenever they feel put on the spot. In this episode of The Terri Cole Show, I am breaking down why we freeze, what it really means, and most importantly, what you can do to work with your body and mind to move through it. The good news is that there are many strategies you can practice to expand, regain your voice, and communicate more effectively. Read the show notes for today's episode at terricole.com/769

Emotions are not the enemy, they are the doorway to being present. In this episode with Josh Pais, we explore how emotions guide us back to being present and how embracing all emotions allows deeper self-growth. Discover simple tools to accept emotions, stop resisting, and practice being present every day. If you’re curious about emotions, mindfulness, and the freedom that comes from being present, this episode is for you. Read the show notes for today's episode at terricole.com/768

Sobriety doesn’t have to come from rock bottom, it can be a conscious choice for self-growth and mental freedom. In this episode, author Suzanne Warye shares her journey from “mommy wine culture” to reclaiming her clarity, health, and purpose. Discover how reframing sobriety can transform your relationship with yourself, break free from limiting beliefs, and empower you to outgrow what no longer serves you. This conversation is for anyone questioning alcohol and seeking a path of conscious living. Read the show notes for today's episode at terricole.com/767

For many of us, emotional security is the missing piece in our relationships. It’s subtle, but its absence is exhausting. Without it, love feels like walking on eggshells, never fully able to relax into who we are. This week on The Terri Cole Show, I share what emotional security really means, why it matters so much, and how to start cultivating it in yourself and with the people you love. Because when it’s missing, everything is more challenging than it needs to be. But when it is present, everything becomes easier and more transparent. Read the show notes for today's episode at terricole.com/766