The RETURN Method: Break Free from Anxiety's Mental Loops

Hello friends and welcome to the Anxiety Guy podcast. I'm really glad you're here with me today. Whether you're listening during a morning walk, driving to work, or maybe... lying on the couch with a cup of tea, trying to find that little pocket of peace. Today's episode is a bit of a heart-to-heart. We're going to talk about these mental... thought patterns, but not in the usual here's how to change your thoughts kind of way.

This episode is about learning to step back from anxiety's grip so you can actually see what's happening without getting swept into the storm, so to speak. And here's the thing. This conversation is going to be real. We're not going to play the perfect guru game where everything sounds simple and shiny. We're going to acknowledge the messy truth. and then see how much more peace is possible when we stop fighting with every single thought that pops up in our minds. Let's dive in.

Welcome to the Anxiety Guy podcast, where we delve deep into the heart of anxiety, providing you with the tools, insights, and inspiration to reclaim your life from the grips of fear. and uncertainty. I'm your host Dennis Simsek, a former anxiety sufferer turned anxiety healer, and each week we will explore proven strategies. Share personal stories and create more than anxiety moments towards inner peace and empowerment. Get ready to break free from the chains of anxiety

and step into a life filled with purpose, joy, and unshakable confidence. This is the Anxiety Guy Podcast, and your path to liberation starts now. Before we jump in fully, I've got something important to share. If you've been thinking about starting one of my guided recovery programs, whether it's the health anxiety recovery program, end the anxiety program, or any of the others, today is the last day to grab them at 30% off. Just head over to TheAnxietyGuy.com, choose your program,

and use the code FREEDOM88 at the checkout. You'll get instant access, lifetime support, and a step-by-step roadmap for your recovery. So if you've been waiting for the right moment, this is it. Again, at theanxietyguide.com with the code FREEDOM88. Now let's get into today's episode. One of the hardest things.

when you're stuck in anxiety, is that you're too close to it. You're inside the thoughts, inside the symptoms, inside the emotions. It's like standing nose to nose. with a huge painting. All you see is one messy brush stroke. You can't see the whole picture. Stepping back. doesn't mean ignoring what's going on. It means creating just enough space so that you can say, ah, that's anxiety's voice talking right now.

That's not the truth. That is the protector within. See, anxiety's voice is like an overprotective parent who sees danger in everything. It's the friend who keeps texting you, be careful, even when you're just going to get groceries. It's loud. It's insistent and it's persistent, but it's also biased. It's not objective. When you don't step back, you automatically fall in line with it.

You believe it. You act as if it's right. And before you know it, you've built an entire story around a passing thought. Can you relate? We'll get into the practical tools in a bit, but first, I want you to imagine yourself watching your own mind from across the room. Not to judge it. Not to fix it. Just to see it. Because without that, you're just reacting. And anxiety thrives on reaction.

Here's something most people don't realize. Your automatic thoughts have far less power than you think. The real power lies in what you do after the thought appears. in your emotional investment. For example, let's say that you get the thought, what if I faint in the supermarket? If you simply notice it and move on, It's like a leaf floating down a river. No big deal, right? But if you grab the leaf, examine it, and start imagining all the ways you might faint...

Now you've poured fuel on the fire. Automatic thoughts are kind of like spam emails. They land in your inbox without your consent. The problem isn't that they arrive, it's that we click on them, we read every word, and then we forward them to our entire mental address book. When you stop emotionally investing, you stop feeding the loop. You realize things like, oh, that's just a mental reflex. It doesn't have to mean anything.

And let's talk about something deeper. Let's talk about energy buildup. You hear this word a lot, energy. You've probably noticed that when you're already stressed, tired, or wired, The anxious voice is louder and more repetitive. That's not a coincidence, my friends. Think of your inner voice like a radio station. When your energy is regulated, the signal is faint. You might barely hear it. But when you're running on tension and adrenaline, the signal is turned up to full blast.

broadcasting 24 hours a day, 7 days a week. This is why nervous system regulation isn't just a side project in recovery. It is the foundation. Because when you lower the energy buildup, you naturally lower the volume of the anxious voice. It's not about forcing the voice to stop. It's about changing the conditions that make it scream. And here is a radical idea I want you to play with. The experience you're having right now

is enough. You don't have to narrate it, explain it, or solve it in real time. If you're sitting on a bench, you can just sit on the bench. If you're You can just walk. Anxiety always wants to add a mental subtitle to life. This means you're in danger or this needs to be fixed right now. But what if the raw experience without the running commentary is already complete? And that is not just a nice idea. That's where peace lives.

So how do we actually do this in real life? One of my favorite tools is a single word. Return. Return. Whenever you notice... You've been pulled into anxious energy, whether that's a thought spiral, a symptom fixation, or just an uptight, restless state. You simply return. Return back to breath. Return back to flow. Return back to ease. Return back to you. This isn't about fighting anxiety. It's about remembering that your center is always here. Let's actually practice this together, okay? So...

You can do this while standing in line, at the store, during a meeting, while cooking, anywhere. And the beauty is, over time, your brain learns, oh, I can come back. I don't have to stay lost in the noise. So you get caught up in an idea and you know that the next step is a spiraling and you remind yourself, Return. And I want you to notice that you can pick anything to return to that brings you back into the present moment and what you're experiencing.

So like I mentioned, return to the breath or return to the seat, whatever it is, just return. And don't expect that voice in your head to just disappear. Okay, that's important because anxiety wants you to find these quick fixes, these quick results, right? No, you are building a new concept and a new relationship with it. Now, let's recap this. Okay, so the first thing is to step back so you can see anxiety for what it is. Not the truth, just the protector's voice. Then...

I want you to remember that automatic thoughts only gain power when you feed them emotionally. Okay, so this is something to practice as we go forward. Then... I want you to lower your overall energy buildup to lower the volume of the voice. I want you to trust. that the present experience is already enough. No narrative needed. And most importantly, use the word return as your quick access key back to your center.

You don't have to win an argument with anxiety. You just have to stop attending every debate it invites you to. And friends, I hope that today's conversation gave you something practical and freeing to work with. If there's one takeaway, it's this. Peace is not something you chase. It's something you return to. And don't forget, today is the final day of the 30% off sale on all my anxiety recovery programs. Head to theanxietyguide.com. Use the code FREEDOM88.

And let's start walking this path together with structure, clarity, and support. My friends, thanks for being here with me. I'll see you in the next episode. And until then, remember, you. are more than anxiety. Bye-bye. Pick up Beyond Anxiety and F Coping, start healing, and supercharge your healing journey today. Also visit www.theanxietyguy.com to connect with Dennis and find the right online program for you. Remember, you are more than anxiety. See you in the next podcast episode.