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Have you ever missed one class, had one unproductive day, or received no response to a message, and suddenly your brain decided everything was falling apart?
One small event can quickly become a much bigger story:
“You’re getting behind.”
“Here we go again.”
“You always mess things up.”
“You’re never going to figure this out.”
In this episode, I share a conversation with a college student who worried that she was “slipping” after missing one planned day of classes. Although she already knew how to catch up, her brain connected that one absence to difficult experiences from her past.
This is what anxious brains do. They search for possible problems and use old experiences to predict what might happen next. However, the loudest thought in your mind is not necessarily the truth.
Using my Perception, Process, and Plan framework, I explain how to:
• Separate the facts from the frightening story your brain is creating
• Understand what your inner critic is trying to protect you from
• Respond to negative thoughts without fighting or believing them
• Redirect your mind toward a more helpful thought
• Choose one practical next step instead of shutting down
• Use your strengths and values to move forward
Intentional thinking is not toxic positivity. It does not mean pretending that nothing is wrong. It means recognizing what is true, removing the extra story your brain has added, and deciding what you want to do next.
We cannot always stop anxious or critical thoughts from showing up, but we do not have to give them the steering wheel.
If your teen or young adult needs help managing anxious thoughts, overcoming overwhelm, and following through on what matters to them, I provide personalized anxiety coaching for young people ages 14–24.
Learn more or contact me here.
Subscribe for practical support for teen anxiety, college transitions, emotional regulation, independence, and young adult life.
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Email me: ccoufal@cynthiacoufalcoaching.com
Text me: 785-380-2064
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