Calm
YOUR CAVEMAN
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Everyday Habits to Rewire Your Brain
June 23, 2025
Did you know “messy” feelings can actually be your secret weapon? In this episode, I’ll show you how to tune into both your physical sensations and the emotional layers beneath them, one body part at a time. Science-backed, story-driven, and totally doable—this one might just change how you feel about how you feel.
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June 9, 2025
If you feel constantly on edge, like something bad is always about to happen, it’s not your fault—and it’s not just you. Your brain is doing exactly what it was designed to do... just in the wrong environment. In this episode, we dive into how the news, social media, and even your own memories hijack your emotional wiring. You’ll take a quiz that reveals how distorted your p
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June 2, 2025
What if a simple “hello” could rewire your anxious brain? In this surprising and science-backed episode, we explore how speaking to strangers—yes, even if you're an introvert—can shift your unconscious emotional default from fear to connection. Learn why weak social ties matter, how your brain rewrites its threat narratives, and how living in Brazil changed my personal relationship with everyday inte
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May 26, 2025
What if your great-grandparents held the key to calming your anxiety? In this episode, we explore a surprising, research-backed strategy for influencing your unconscious brain: knowing your family's intergenerational stories. Discover how ancestral narratives can help shift your brain's default stress response from threat to challenge, enhancing resilience, emotional health, and self-efficacy. Through deeply personal family stories, you'll learn how to train your brain—like a beloved pet—to respond more supportively in the face of uncertainty. If you've ever wondered how to infl
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April 21, 2025
When life feels overwhelming, it's tempting to assume things couldn’t get worse. But what if imagining how they could get worse is exactly what helps us feel better? In this episode, we explore a powerful psychological tool known as negative visualization—a mindset shift backed by science and rich with emotional payoff.
March 31, 2025
What if managing your anxiety was as simple as telling the story of your day? In this episode, we explore how storytelling can soothe anxiety, create meaning, and give you a sense of calm control over life’s ups and downs. We’ll dive into:
January 27, 2025
Learn practical methods for applying the technique of self-talk in various situations, from quick interventions during the day to nighttime anxiety management. Dr. Twitchell shares personal examples and guides on thinking, speaking, and writing to oneself in the third person to regulate emotions, providing a comprehensive framework to approach anxiety mindfully. Gain insights on self-transcend
December 23, 2024
Join Dr. Twitchell in this special Christmas episode of 'Calm Your Caveman' to explore the profound impact of awe on our mental and physical well-being. Learn about Professor Dacher Keltner's insights on the psychological need for awe, its various benefits such as reduced anxiety and depression, and its ability to expand our circle of care. Discover eight pathways to experience awe daily, including moral bea
November 25, 2024
In this episode, we delve into the profound effects of mindfulness meditation on anxiety and explore practical ways to incorporate it into your daily life. Dr. Twitchell discusses the scientific backing of mindfulness and its benefits, emphasizing the importance of practice for achieving mastery. Discover how starting with tiny, manageable habits can make mindfulness a natural part of your routine, helping you stay present and calm amidst the chaos of modern life.
November 11, 2024
In this episode, we explore the pervasive issue of living in a constant state of high alert and its impact on our anxiety levels. Drawing insights from Alan Gordon's book "The Way Out," we discuss how modern life's constant bombardment of notifications and alerts keeps us perpetually stressed. By examining statistics from the Gallup 2019 Global Emotions Report, we highlight the prevalence of stress in today's society and delve into how our brains, evolved for a low-stimulation environment, struggle to cope with this constant high alert state. Tune in to gain valuable insights and practical tips for reducing anxiety by breaking free from
October 28, 2024
In this episode, we explore the strategy of arranging and exercising control over your physical environment as a method to minimize anxiety. The discussion includes a deep dive into how modifying your living space can influence your emotional responses indirectly by affecting the appraisal processes.