What’s new

• The Paul Dooley Podcast: weekly episodes on anxiety, overthinking, mood, and real-world coping—told by someone who’s been there and treats it every day.
• Broader focus, same dude: we’ll still talk worry and panic, but also depression, stress, and how to build a steadier mind in a noisy world.
• Structured support: I’ve distilled a clear method into two resources:
  • The Overthinker’s Field Guide (ebook)
  • Overthink No More (self-paced course)

One quick tip from the episode

Your mind follows your body. When thoughts spiral, pair any thought work with body work: gentle movement, consistent sleep, simple breath sets, and daily micro-relaxation. It’s not magic—but it sets the conditions for a calmer mind.

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Search your favorite podcast app for “Paul Dooley” or head to pauldooley.me to subscribe. The Anxiety Guru archives stay put; all new episodes will publish on the new feed.

If you want more: grab the ebook, check out the course, and keep an eye out for a small, listener-only community space—because healing is easier together.

Thanks for being here. New chapter, same mission: less overthinking, more life.

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Everyone experiences fear and anxiety at some point in life. These emotions are universal. But if anxiety is part of your everyday life then you might be feeling overwhelmed. Makes sense. But you don’t need to stay stuck. You can consider taking advice from the ancient Stoic philosophers of ancient Greece. They have some ideas that can help you handle anxiety. In this blog post, we will look at advice on fear and anxiety and focus on the practical advice they have to share.

Understanding the Stoic Approach

Stoicism is an ancient Greek philosophy. It teaches people to stay strong and logical during life’s challenges. In Stoicism, it is important to understand what we can control (internal) and what we can’t (external). Seneca, a Greek philosopher, stresses the importance of telling fear apart from anxiety.

Seneca’s wisdom can be summarized in the quote, “Don’t suffer until necessary.” This idea encourages us to think about our fears and worries in terms of the here and now. We often worry about things that may never happen or that we can’t control. Seneca’s advice encourages us to focus on the present moment and on aspects of our lives that we can control.

In short, it is important to accept what is beyond our control. This acceptance is not a resignation to fate but a recognition of reality. By acknowledging the limits of what we can control, we can free ourselves from anxiety. Anxiety wants us to try to maintain a firm grip on as many things as possible so we can avoid feeling out of control. Most people think that being in control of everything will help, but it often makes anxiety worse.

Stoicism teaches us to face challenges , instead of trying to control everything. Instead of letting emotions control us, we can respond with careful thought. With practice, we can control our thoughts and beliefs. This helps us handle difficulties with calm and reason.

Our thoughts and beliefs play a huge role in shaping our experiences. By approaching challenges with reason, we can transform our emotional responses. Instead of acting , we should acknowledge our emotions and choose positive actions.

Practical Exercises for Applying Stoic Principles

So what can you do to help foster a more reason based approach to anxiety?

A simple but effective tool is mindfulness journaling. This helps you to explore and record your thoughts and emotions. By practicing this, you can find distorted thinking patterns and change negative thoughts.

Another way is the circle of control. Begin by making a picture of what you can control and what you cannot control. Doing this exercise can help you remember to focus on what you can control and to let go of those things that you cannot control.

I encourage you to read more about the stoics and how they navigated strong emotions. You are bound to find something useful.

Picture standing at the edge of an open airplane door, wind blowing past, with nothing but the huge sky below. This is the start of training for many paratroopers. The first jump is intense – your body feels nervous, and your stomach is in knots. Your mind is also scared, warning you about the danger of falling to the ground. It’s a mix of physical and mental unease, a tough test that helps build strength.

My friend Marc-Antoine Crocq once drew an analogy between parachuting and anxiety, sparking a powerful question. Is it possible to experience the physical symptoms of anxiety without fear?

Understanding Physical Anxiety

Physical anxiety is how your body reacts to stress. It’s a natural response when facing something scary, like jumping from a high place. The body goes into overdrive, releasing adrenaline, making the heart race, and sharpening your senses. Even with all their training, paratroops still feel this physical anxiety with each jump. It’s like the body remembers that first leap into the unknown.

A Lingering Feeling

Mental fear comes from our conscious mind and is more complicated. In the beginning of parachute training, soldiers deal with the fear of not knowing what might happen, the fear that their equipment might not work, and the fear of losing control. This mental challenge can be even more difficult than the physical ones. But as these elite soldiers do more jumps – 10, 50, or even 100 – the mental fear starts to go away. The mind adjusts, changing how it responds to the scary situation. Similarly, anxious people are always left with the never-ending ‘what if’ questions? Even when one fear seems to go away another one pops up in its place.

Exposure Makes a Difference

The key to getting rid of mental fear is doing the same thing over and over. For the paratrooper, each jump becomes a step forward, a way to face anxiety and fear on purpose. The brain, which is really good at getting used to new things, slowly changes how it works. What was once a really scary experience becomes a familiar challenge, and the surprises become less and less. Training not only improves the physical skills needed for a good jump but also changes how the mind thinks about the challenge.

Parachute training is interesting because even after the mental fear is gone, the physical anxiety stays. After many jumps, soldiers still feel the body’s reactions – the fast heart, the rush of adrenaline – without feeling as scared in their mind. It’s a strange situation where the body remembers the fear, but the mind has gotten used to the challenge.

Finding Balance

Looking at how soldiers deal with fear during parachute training, it’s clear that overcoming fear is not about getting rid of it completely. It’s about finding a balance. The body’s natural reaction to danger is important for staying safe. At the same time, the mind learns how to handle fear, turning it from something that holds you back into a tool for growing and getting better. One of the best ways to do that is to face the situations and places that make you the most uncomfortable.

The journey of paratroops through parachute training shows us that fear is complex. It’s a mix of physical and mental challenges that requires strength, control, and a willingness to face your deepest fears. As these brave soldiers keep jumping from planes, they show us how humans can change, grow, and go beyond the basic instincts that used to hold them back.

The skies may seem big, and the heights might be scary, but in the face of fear, they don’t just fall – they rise, showing courage and becoming experts in what they do. And while it’s unlikely that people dealing with anxiety will find themselves leaping out of airplanes, the key takeaway is that confronting your fears and consistently practicing exposure to your fears can significantly reduce the psychological barriers posed by anxiety.

Well, there are many causes for this including stress hormones, like adrenaline and cortisol, which can do a number on your digestive system. When you face a scary situation, these are two of the hormones that kick into action and help you to react quickly. They can also cause trouble for your stomach when they are elevated for long periods of time.

Cortisol, known as the “stress hormone,” gets you ready for the challenge. It makes sure you have enough energy to respond to threats. It also calms down inflammation and sharpens your thinking. 

Adrenaline on the other hand, is the first responder. When you suddenly face danger, it makes your heart race, helps you breathe better, and focuses your attention. It’s quick, but only sticks around as long as the danger does. So, cortisol and adrenaline work together to get you ready for action. These two hormones play an important role in what’s called the “fight or flight” response. 

Over the years I have talked a lot about “fight or flight,” also known as an acute stress response. This is because it helps you understand how anxiety causes so many problems inside of your mind and body. When you truly understand the fight or flight response, you can reduce much of the fear linked to your physical symptoms, including stomach issues. 

Now, let’s take a closer look.

When something stressful happens, your body goes into “fight or flight.” The fight or flight response is how our body reacts when we feel scared or threatened. It’s a natural alarm system controlled by the sympathetic nervous system, and its job is to get us ready to face danger.

One important thing it does, is move blood away from things our bodies don’t need right away, like digestion. Instead, it sends more blood to our muscles and brain. Our muscles get extra oxygen and nutrients so we can move quickly, and our brain gets more blood to help us think and make quick decisions.

As this is all happening, stress hormones, like adrenaline and cortisol, get released and that’s when your digestive system can start having problems. Having high levels of stress and anxiety overtime can cause regular spikes of these two hormones which can lead to stomach aches, heartburn, diarrhea, and even Irritable Bowel Syndrome (IBS). 

Research suggests that many people with IBS also have anxiety and depression. Therefore, identifying and treating anxiety and depression alongside IBS can lead to better quality of life and overall health outcomes for individuals dealing with this condition.

What’s happening here? Well, there’s a special connection between your brain and your stomach called the gut-brain axis. This means that what’s happening in your head can affect your stomach, and what’s happening in your stomach can affect your head. Stress can mess up this balance and can either cause or make your stomach problems worse.

You might feel those “butterflies in your stomach” or even have to run to the bathroom more often because of this stress related response. If you already have IBS for example, stress and anxiety can make it act up even more.

There is, of course, much more going on in the body that causes these types of issues. This is an oversimplified way of saying that stress and anxiety can impact your body and your digestive system in particular. 

Keeping Your Stomach Happy Despite Anxiety

There are things you can do to help your stomach stay happy, even when stress and anxiety come knocking:

1. Try things like meditation, deep breathing exercises, or yoga to chill out when stress shows up.

2. Regular exercise can help reduce stress and keep your digestion on track.

3. A balanced diet with plenty of fiber, fruits, veggies, and probiotics can keep your stomach in good shape.

4. Drinking enough water is essential for good digestion.

5. If your stomach troubles from stress and anxiety won’t go away, talk to a doctor. They can give you advice and support.

Remember that your mind and your stomach are connected. By taking care of your stress and looking after your stomach, you can feel better overall, even when life gets overwhelming. A happy stomach means a happier you!

I have witnessed and experienced the consequences of non stop work. The obligations, responsibilities, and expectations can leave us exhausted. This, my friend, is a testament to the importance of acknowledging the human need for reprieve.

Now, to be clear, I’m not talking about being lazy or running away from what has to be done. This is not a call to abandon your duties and responsibilities indefinitely. No, it is a call for the well-timed pause, a time of reflection and regeneration that can breathe life back into your current situation.

Picture, if you will, the routine of life. The things you need to do for work, the pressures of school, the never-ending to-do lists. Day in and day out, bumper to bumper traffic and all, we often forget about our own wellbeing. It is here that anxiety finds fertile ground.

And so, it is in recognizing the signs of stress, anxiety, and even burnout, that we must act. It is in following the call for a break, when deep down we know we need one.

I’ve met many people who, despite feeling stressed and anxious, kept going without taking breaks. They thought that stopping, even for a short time, would show that they weren’t doing what they are supposed to do. But it’s not bad to recognize your own needs. In fact, it’s a sign of strength.

A well-timed break, whether for school or work, can be like a lifeline. It’s a chance to take a breather, reset, and rediscover your sense of purpose that might have gotten lost in your daily routine.

Think about a student who’s fully focused on getting a degree. They give up sleep and free time to reach their goals. But while in pursuit of success, they might get close to, or actually, burn out which can harm their mental and physical health.

It is in these moments that the wisdom of taking a break becomes clear. A pause from the cycle of assignments, exams, and expectations can provide clarity. It allows the student to step back, to reassess their priorities, and to recognize that their well-being should be as important as anything else they believe has value.

Likewise, when it comes to jobs, the things we have to do can sometimes feel like too much. Work nowadays can be like a pressure cooker with tight deadlines, high expectations, or simply trying to check things off of your to do lists. This can lead to stress, feeling worn out, or unsatisfied with what you’re doing right now.

In these circumstances, a break from work can serve as a lifeline. It is an opportunity to recharge your batteries, to regain a sense of balance, and to cultivate a healthier relationship with your work. It is a chance to remind yourself that work, while important, should not come at the expense of your health.

The Benefits of Taking a Break

But what, you might ask, are the benefits of taking a break? How does stepping away from the grind contribute to our mental and emotional well-being? To answer these questions, let us dig into the profound effects that respite can have.

Taking a break gives us a special gift: a chance to see things differently. It’s like getting a new viewpoint. When we’re always busy chasing our goals, we tend to focus only on what’s right in front of us. But a break lets us take a step back and see the bigger picture.

Think about it this way: imagine a painter who’s so close to their canvas that they can only see the tiny details. They might forget what the whole painting is supposed to look like. It’s only when they step back that they can really see the amazing artwork they’re creating.

Food For Thought:

If you had the freedom to take a break, how would you choose to spend that precious time? Pause for a moment and jot down your thoughts to discover what ideas come to mind.

Secondly, a break provides the space and time to rest and recharge. Think of it as a well-deserved rest stop on a long road trip. It is a moment to refuel, to nourish the body and to regain the strength needed to continue. Without breaks, we risk running on empty and opening the door to more intense anxiety.

In a world that often glorifies busyness and productivity, taking a break is a radical act of self-love. It is a reminder that we deserve care and attention, and that our mental and emotional health should never be sacrificed.

What happens when you don’t take breaks? You might neglect your physical health, skip exercise and healthy eating, or give up the 7 to 8 hours of sleep that you so desperately need. A break provides an opportunity to prioritize self-care, to engage in activities that nurture your body and mind.

Similarly, taking a break from school or work can boost your creativity and how much you get done. It’s been proven that when we rest and take a breather, we become better at finding solutions and coming up with fresh ideas.

Do you have unused time off at work? Can you trim your class load next term? Can you stop adding more to your to do lists? Seek ways for self-care; make space. You’ll thank me later. 

My bias against medication developed well before I became a therapist. Back in 2008, I was searching the internet, focused on finding a natural escape from anxiety. To be honest, at the time I was scared to take them myself, plain and simple. I had this notion that taking a pill might mess me up even worse. Meds were a mystery to me, so in the past I was eager to tell other people to keep their distance.

That fear clamped down on me hard and kept me from even considering them. Maybe they could’ve been my ticket out of the abyss back then, who knows? When I was at my absolute lowest, it might’ve been worth a shot. But, no, I let my fear and ignorance call the shots. So, if you’re drowning in the depths of anxiety or feeling the weight of depression, pay close attention.

Are you ditching work? Putting your dreams on ice? Avoiding the world because of anxiety? If you’re nodding along, this is your wake-up call. Talk to your doctor, better yet, a psychiatrist. They are pros. They’ll lay out the options, the side effects, and how they interact with other meds. Then, you decide if you want to take that leap.

Here’s the thing, psych meds can be a lifesaver, but it’s not an exact science. There are different meds for different demons. Trial and error seems to be the norm when searching for the right pill. Yeah, it can be frustrating, downright bizarre even when you really think about it. One pill might be a dud, another could be your salvation, or you might land somewhere in between. But don’t close the door to it.

Why am I telling you this? I have seen the good meds can do. I’m not suggesting that this is the only solution. In fact, I would encourage you to try a variety of different solutions to see what sticks. I’ve watched patients walk into my office; their faces etched with a sense of defeat. They believed nothing could help them. They’d explored every avenue, except one: medication.

We would discuss treatment strategies, goals, strengths, and all the riches therapy brings. But, for some, it’s not enough; something crucial is missing in that path. I’ve witnessed the desperate and the sad, go from hopeless to the brink of promise.

Now, to give credit where it’s due, I understand there are those who’ll never entertain the thought of medication due to their deeply rooted fears. I think some might even feel inclined to give me a piece of their mind. I can empathize with that sentiment. Yet, I’m also compelled to shed light on why medications might, in certain cases, offer a glimmer of hope.

The use of medications to treat anxiety disorders is supported by a significant body of scientific evidence from various studies and clinical trials. Here are some key points regarding the scientific evidence for how medications have been proven effective to treat anxiety.

The 7 Scientific Methods That Back Anxiety Medication

In the realm of medical science, the gold standard is the randomized controlled trial (RCTs). They’ve stood the test of time, evaluating the worth of various medications for anxiety disorders. In these trials, patients are assigned randomly to either the medication under scrutiny or a placebo.

The results are meticulously measured to unveil the medication’s true ability. Take, for instance, the scrutinizing of selective serotonin reuptake inhibitors (SSRIs) and serotonin-norepinephrine reuptake inhibitors (SNRIs) in taming beasts such as generalized anxiety disorder (GAD) and panic disorder.

Then there are the meta-analyses, a magnifying glass for researchers. They delve into the collective evidence from multiple studies, painting a more comprehensive picture. Meta-analyses have cast a spotlight on the effectiveness of SSRIs and SNRIs in calming the fires of anxiety.

Neuroimaging, the art of peering into the mind’s inner workings. Functional magnetic resonance imaging (fMRI) and positron emission tomography (PET) reveal the brain’s dance in individuals grappling with anxiety disorders before and after their trial with medication. This unveiling offers a glimpse into the inner mechanisms, substantiating the medication’s effectiveness.

Then comes the Long-Term Studies, where the journey doesn’t end at the finish line. These studies probe the durability of treatment effects over time, keeping tabs on relapse rates. Many who continue their medication journey find solace in the long run, as these studies have revealed.

In comparative studies, researchers pit different medications and treatment approaches against each other. The effectiveness of SSRIs, SNRIs, benzodiazepines, and other medications in subduing various anxiety disorders undergoes intense scrutiny. It’s a guidebook for treatment, tailored to individual characteristics and preferences.

Then there’s neurotransmitter research, the science of peering into messenger molecules. Anxiety medications often set their sights on specific neurotransmitter systems like serotonin and norepinephrine. Scientific exploration has shown the roles these neurotransmitters play in anxiety disorders and how medications are helpful.

Finally, clinical guidelines—the roadmap of the experts. Bodies like the American Psychiatric Association and the World Federation of Societies of Biological Psychiatry pour over the scientific literature and issue guidelines. These guidelines, rooted in evidence, provide a compass for the use of medications in treating anxiety disorders. It’s a testament to the evidence-based approach in the field.

End of the Day

But remember, the path isn’t always the same for all. The choice of medication and approach depends on the specific type of anxiety disorder, symptom severity, individual traits, and potential side effects. Often, it’s the combination of medications and psychotherapy, such as cognitive-behavioral therapy (CBT), that create an effective treatment approach.

Is it the ultimate remedy? I can’t say. What I can tell you is this: I’ve witnessed medications breathe life back into people, allowing them to return to work or allow them the energy to engage with their children. It’s one choice among many. I trust you’ll weigh all your options as you think about your path to conquering anxiety. Just don’t close the door.