Its In Your Head

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Its In Your Head Cultivating mental, emotional, & physical resilience
with a focus on the power of the mind

10/21/2026

Some days a hard moment hits and I can’t bring myself back down. I can tell I’m out of regulation, and forcing a smile only makes it worse.

When you push a feeling down, your body never gets the message that it’s over. Stress hormones stay up and your nervous system stays on alert, which is why the thought keeps coming back. Giving the feeling a set amount of time, then moving, lets your body work through the stress and come back down.

The hard stuff doesn’t go away when you do this. It just doesn’t get the whole day.

If your thoughts have felt stuck for weeks, not hours, talk to someone you trust or a professional.

Comment CHEAT SHEET and I’ll send you the 10-minute rule and eight more tools, free.

Part of our ongoing series on how everyday habits shape your ability to regulate yourself.

10/19/2026

One rude comment can wipe out a whole good day if I let it.

Your brain’s first job is to keep you safe. For most of human history, missing a threat could put you in real danger, but missing something good just meant you missed out. So your brain learned to grab the bad stuff first and hold on to it, even when the threat is only a rude comment. Noticing the good on purpose tells your body it’s safe to calm down.

The hard stuff still happens. You just stop letting it be the only thing you see.

If you can’t find anything good right now, start with one small thing.

Next video: what to do with the bad stuff, because being positive doesn’t mean pretending.

Part of our ongoing series on how everyday habits shape your ability to regulate yourself.

10/16/2026

For a long time, the only cancer story I told was about loss. Every time I told it, I felt it again: the fear, the tight chest, the sense that something else was about to go wrong.

That’s how your nervous system works. The story you repeat is the one your body responds to. Replay the loss on a loop and your body stays braced for the next threat. Give equal room to what you built, and your body finally gets a chance to settle.

Choosing the second story doesn’t erase the first. I still carry what cancer took. I just don’t live there every day.
If you’re in the middle of something hard right now, you don’t have to find the good story yet. Sometimes it takes time to show up.

Next video: why your brain reaches for the hard story first, and how to train it to see the other one.

Part of our ongoing series on how everyday habits shape your ability to regulate yourself.

Don’t skip the basics. A low day doesn’t always mean something is wrong with you. Sometimes it means your nervous syste...
10/14/2026

Don’t skip the basics.

A low day doesn’t always mean something is wrong with you. Sometimes it means your nervous system hasn’t gotten what it needs.

Sunlight sets your internal clock. Movement burns off stress hormones. Real food keeps your blood sugar and mood steady. Sleep resets all of it. Skip enough of these in a row and your body stays stuck in a low-grade stress state that feels a lot like depression.

Go through the list and pick one thing to change today. None of them are comfortable at first. Do them anyway.

If you’ve been feeling this way for weeks, or the basics aren’t helping, talk to a doctor or therapist. Habits support your mental health. They don’t replace care when you need it.

Part of our ongoing series on how everyday habits shape your ability to regulate yourself.

10/12/2026

It’s easy for me to get stuck in my head thinking about something someone said or did that was hurtful. I’d replay them over and over and try to figure out what I did to deserve it. Hours later I would still be feeling something that only lasted a few seconds.

Every time you replay it, your body reacts like it’s happening again. Your heart rate climbs, your jaw tightens, and your stress stays switched on long after the moment has passed.

The truth is emotions last 90 seconds in the body unless we reignite them with our thoughts. Part of letting that feeling pass was just accepting that I don’t need to understand everyone. It’s not letting it slide, it’s taking back the time and energy I was giving to someone who didn’t deserve it.

Save your energy for the people who matter, let the rest go.

Part of our ongoing series on how everyday habits shape your ability to regulate yourself

10/11/2026

When I moved from America to Thailand, I knew a new country wouldn’t fix anything on its own. If I didn’t change the habits, choices, and responses that kept putting me in the same situations, I’d find those same situations here, just with better weather.

Blaming other people used to feel easier. It also kept me anxious, always waiting for the next thing to go wrong with no way to stop it. Your nervous system reads that kind of powerlessness as a threat.

Taking responsibility changed that. If I’m part of the problem, I’m part of the solution. That gives my body something steadier to stand on than waiting for everyone else to change.

This isn’t about blaming yourself for what other people did to you. It’s about finding the part you can change.

Part of our ongoing series on how everyday habits shape your ability to regulate yourself.

10/07/2026

I used to think the goal was to stay calm no matter what. If I felt angry or sad, I figured I was doing something wrong, so I pushed it down and kept going.

It didn’t go away. It came back as stress, racing thoughts, and nights I couldn’t sleep.

What changed things for me was learning to stop and listen. When I lost friends, the sadness hurt. It also showed me how much those people meant to me, and it made me a better friend going forward.

Regulation doesn’t mean feeling less. It means letting your emotions move through you instead of getting stuck. Every feeling you pause long enough to understand teaches your nervous system that it’s safe to feel it, and that you can handle what comes next.

Your emotions aren’t a punishment. They’re information.

Part of our ongoing series on how everyday habits shape your ability to regulate yourself.

10/06/2026

Travel vs. Therapy.

I keep seeing videos claiming travel is better for your mental health than therapy. That’s a blanket statement, and blanket statements rarely help anyone.

Travel can pull you out of your routine, give your nervous system new input, and remind you there’s more to life than what’s stressing you. Therapy gives you a space to work through what you carry with you, wherever you go.

One isn’t better than the other. They do different jobs. The question is what you need right now.

Part of our ongoing series on how everyday habits shape your ability to regulate yourself.

I spent years waiting for someone to tell me these things. Eventually I realized that person was going to have to be me....
10/05/2026

I spent years waiting for someone to tell me these things. Eventually I realized that person was going to have to be me.

Most of what I teach now, I learned the hard way. Listening to my body. Resting without guilt. Treating fear as a signal instead of a stop sign. Letting people go.

What would you tell your younger self? Leave it in the comments.

Save and send this to someone who needs it today.

Part of our ongoing series on how everyday habits shape your ability to regulate yourself.

10/04/2026

I talk a lot about doing sh*t that sucks. Few things suck more than saying no to food you want.

Food is tied to so much more than hunger. It’s comfort, habit, stress relief, celebration. So when you hold off on eating, a lot of emotions come up.

Learning to notice those urges and choose your response, instead of reacting on autopilot, is one of the best ways to practice regulation. The pause you build at the kitchen counter carries into everything else: the argument you don’t escalate, the workout you finish, the stressful day you get through without falling apart.

Get good at that pause with food, and just about everything else gets easier.

Part of our ongoing series on how everyday habits shape your ability to regulate yourself.

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