Calm Your Caveman

Dr. Adriana Jarvis Twitchell
  • 5.0 (7)
  • Mental Health
  • Updated Weekly

Welcome to "Calm Your Caveman" – the podcast that gives you the tools for anxiety mastery. I'm Dr. Adriana Jarvis Twitchell, and my doctoral degree in anxiety management strategies qualifies me to guide you on this journey.  I've walked the path from chronic anxiety to security, and I'm here to help you do the same. In this podcast, you'll find control through understanding how emotions are generated and learn effective anxiety mastery strategies for every circumstance. By tuning in, you’ll achieve increased productive energy, access to peak performance, and greater self-understanding. No need to be bullied any longer by your anxiety. Join me on "Calm Your Caveman" and start your journey towards a life where you're in control, balanced, and thriving.

  1. 3d ago

    Stop Letting Your Emotions Run Your Life

    Many people believe they only have two choices when strong emotions show up: suppress them or act on them. But what if there's a third option? In this episode, we explore the science of emotion regulation and how you can change emotions at their source instead of hiding them or being controlled by them. Using the story of a personal trainer whose emotional reaction cost him a friendship and income, you'll discover why emotions often feel automatic—and how to reclaim influence over them. In This Episode  Why emotions can make us feel like we're being pushed around by lifeWhy "You made me angry" isn't actually how emotions workThe difference between suppression and regulationA simple 3-step framework for changing emotional responsesBy understanding how emotions are generated, you can learn to influence the emotions themselves and create responses that better serve your long-term goals, relationships, and well-being. ⏱️ Timestamps 00:54 — How One Emotional Reaction Changed Everything 04:27 — The Trap Most People Fall Into 06:53 — The Missing Third Option 09:13 — Step 1: Understanding how emotions are generated 12:52 — Step 2: Finding a different meaning 13:47 — Step 3: What matters most in the long run? 18:47 — Emotional differentiation and freedom For full shownotes, including resources mentioned, go to: https://www.calmyourcaveman.com/episodes/stop-letting-your-emotions-run-your-life Send us Fan Mail 🌐 https://www.calmyourcaveman.com

    22 min

  2. Jun 8

    When Things Don't Work Out Like You Wanted

    Life doesn't always unfold the way we hoped it would. Sometimes doors close, plans fall apart, and despite our best efforts, circumstances refuse to change. In this episode, I share two practices that have helped me navigate disappointment and adapt to situations I couldn't control. If you're struggling with a closed door, a lost opportunity, or a future that looks different than you planned, this episode offers practical tools for adapting, growing, and remaining open to new forms of happiness. We'll explore: Why disappointment needs to be felt, not resistedWhy the future contains more possibilities than your mind can imagineThe surprising adaptability of human beingsA mindset shift that can help you embrace unexpected pathsCreating your own personal resilience meditation⏱️ Timestamps 00:49 — A personal story of disappointment 03:01 — Viktor Frankl: Changing ourselves when we can't change circumstances 03:49 — Part 1: Accepting and feeling disappointment 05:02 — Meditation for sitting with disappointment 06:28 — Part 2: Why the future is bigger than the past 08:53 — The giant tube worm vs. human adaptability 10:43 — Meditation for embracing unexpected possibilities 12:40 — Final reflections: Becoming more than you imagined For full shownotes, including resources mentioned, go to: https://www.calmyourcaveman.com/episodes/when-things-dont-work-out-like-you-wanted Send us Fan Mail 🌐 https://www.calmyourcaveman.com

    14 min

  3. Jun 1

    How to Handle Conflict Without More Anxiety

    Conflict with other people can trigger intense anxiety, anger, defensiveness, and emotional overwhelm. But what if understanding emotions could completely change the way we handle difficult people? Drawing on principles from emotion science, this episode explains why anger, fear, defensiveness, and stubbornness often make sense once we understand how someone is interpreting their situation. You’ll learn: • Why emotions are adaptive responses to perceived threats and changes • How understanding appraisals helps reduce anxiety in conflict • How curiosity reduces emotional triggering • The difference between immature and mature ways of seeing people • Why understanding others makes the world feel less threatening Understanding people doesn’t mean agreeing with them. But it can make conflict far less painful and much more manageable. ⏱️ Timestamps 00:45 — How understanding emotions helps with conflict 03:27 — Emotions as adaptive survival responses 04:53 — Fear, sadness, and anger explained 07:61 — Personal story about conflict and compromise 14:23 — Seeing people as understandable instead of threatening 16:04 — Emotional maturity and perspective-taking For full shownotes, including resources mentioned, go to: https://www.calmyourcaveman.com/episodes/how-to-handle-conflict-without-more-anxiety Send us Fan Mail 🌐 https://www.calmyourcaveman.com

    18 min

  4. May 25

    How to Cultivate Hope When You Feel Anxious

    Anxiety is very good at imagining threatening futures. Hope does the opposite: it helps us imagine that something good could still happen and that we may be able to find ways to meet the demands we’re facing. In this episode, we explore the psychology and neuroscience of hope, why hope is so important for wellbeing, and one practical reappraisal strategy that can help anxious brains become more hopeful. We also discuss how the brain uses past experiences to predict the future — and why remembering that “the future is not the past” can completely change the way we respond to challenges. We explore: Why hope is considered the opposite of anxietyHow hope affects wellbeing and goal achievementWhy anxious brains predict negative futuresHow memory shapes future expectationsA powerful reframe for cultivating hope⏱️ Timestamps 00:58 – Anxiety vs. hope 02:04 – Why hope matters for wellbeing 03:09 – Hope and collective action 04:12 – How the brain predicts the future 07:55 – The airport story 13:17 – Why “the future is not the past” builds hope For full show notes, including resources mentioned, go to: https://www.calmyourcaveman.com/episodes/how-to-cultivate-hope-when-you-feel-anxious Send us Fan Mail 🌐 https://www.calmyourcaveman.com

    15 min

  5. May 18

    How Forgiveness Reduces Anxiety and Stress

    Forgiveness can feel impossible when you’ve been deeply hurt. But research shows that forgiveness is strongly connected to lower anxiety, lower depression, reduced hostility, and greater emotional peace. In this episode, we explore forgiveness through the lens of anxiety and emotion science. We also discuss the work of psychologist Dr. Everett Worthington, whose research on forgiveness became deeply personal after the murder of his mother.  In this episode: What forgiveness is — and isn’t Why forgiveness reduces anxiety and stress Practical exercises that help forgiveness grow Why forgiveness is a process, not a switchIf you’ve struggled with anger, resentment, or emotional wounds that keep replaying in your mind, this episode offers practical and compassionate tools for beginning the process of forgiveness without denying your pain. ⏱️ Timestamps 00:45 – Why forgiveness matters for anxiety 02:13 – What forgiveness is (and isn’t) 04:59 – Everett Worthington’s story 07:35 – How understanding changes emotion 11:09 – Exercises that help forgiveness grow 15:39 – A personal example of forgiveness For full show notes, including resources mentioned, go to: https://www.calmyourcaveman.com/episodes/how-forgiveness-reduces-anxiety-and-stress Send us Fan Mail 🌐 https://www.calmyourcaveman.com

    19 min

  6. May 11

    Why Big Life Changes Feel So Overwhelming (And What Helps)

    Big life transitions — like losing a loved one, changing identity, or stepping into a new phase of life — don’t just bring grief. They often bring anxiety on top of everything else. In this episode, we explore how to reduce that extra layer of anxiety by understanding what’s happening in your brain, and how to work with the process instead of against it.   In this episode, you’ll learn: Why major life transitions feel so overwhelming (it’s not just emotional, it’s neurological)What’s happening in your brain during loss and identity shiftsWhy this process is so exhausting, and why that’s normalHow the emotion of awe can help your brain adapt to a new realityHow to reduce anxiety by identifying your enduring selfYou can’t always avoid grief or discomfort, but you can reduce the anxiety layered on top of it. ⏱️ Timestamps 00:37 – Intro: anxiety during life transitions 02:16 – Strategy #1: understand the process 07:38 – Strategy #2: how awe makes it easier 10:38 – Strategy #3: identify with your consciousness 13:23 – Final takeaway: easing anxiety in painful loss For full show notes, including resources mentioned, go to: https://www.calmyourcaveman.com/episodes/why-big-life-changes-feel-so-overwhelming-and-what-helps Send us Fan Mail 🌐 https://www.calmyourcaveman.com

    17 min

  7. May 4

    Drugs and Anxiety

    Can you medicate anxiety away? In this episode, we take a balanced, research-informed look at the role of chemical manipulation in anxiety — including prescription medications, alcohol, cannabis, beta blockers, and emerging treatments. This isn’t about telling you what to use or not use. It’s about helping you understand how these tools interact with your brain so you can make informed decisions.   In this episode, you’ll learn: Why medications can sometimes help, but don’t replace deeper workThe risks of short-term relief vs. long-term consequencesWhat to understand about:Prescription anti-anxiety medicationsCannabis (including tolerance, withdrawal, and dopamine effects)Alcohol and “hangxiety”Emerging treatments like the so-called “anxiety vaccine”⏱️ Timestamps 00:57 – Intro: drugs & anxiety 02:39 – How chemicals can change your emotions 04:11 – Short-term relief vs. long-term cost 07:12 – Prescription medications 09:03 – Cannabis: risks & addiction 13:14 – Alcohol & “hangxiety” 16:05 – “Anxiety vaccine” explained 17:48 – Why anxiety isn’t a disease 18:58 – Final takeaway: Don’t skip the deeper work; Be aware of long-term effects For full show notes, including resources mentioned, go to: https://www.calmyourcaveman.com/episodes/drugs-and-anxiety Send us Fan Mail 🌐 https://www.calmyourcaveman.com

    21 min

  8. Apr 27

    3 Ways to Feel Less Anxious Around People

    Avoiding social situations can feel like relief…but over time, it can actually make anxiety worse. Your brain is constantly asking one question in social situations: “Do I have what it takes to handle this?” If the answer feels like “no,” you go into a threat response—anxiety, self-doubt, overthinking, exhaustion. But if you can shift how your brain sees the situation…everything changes. In this episode, I share 3 ways to do that: • Look for connections • Reduce the unknown • Accept yourself kindly These small shifts can move you from avoid → approach. ⏱️ Timestamps 01:13 – Why humans need social connection (even introverts) 03:15 – The “glasses” metaphor: how perception shapes social stress 05:03 – What a threat response looks like in social situations 07:02 – What a challenge response looks like in social situations 10:17 – Strategy #1: Look for connections 14:33 – Strategy #2: Reduce the unknown 18:33 – Strategy #3: Accept yourself kindly 21:49 – Final thoughts: experimenting with your “glasses” For full show notes, including resources mentioned, go to: https://www.calmyourcaveman.com/episodes/3-ways-to-feel-less-anxious-around-people Send us Fan Mail 🌐 https://www.calmyourcaveman.com

    25 min
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Ratings & Reviews

5
out of 5
7 Ratings

About

Welcome to "Calm Your Caveman" – the podcast that gives you the tools for anxiety mastery. I'm Dr. Adriana Jarvis Twitchell, and my doctoral degree in anxiety management strategies qualifies me to guide you on this journey.  I've walked the path from chronic anxiety to security, and I'm here to help you do the same. In this podcast, you'll find control through understanding how emotions are generated and learn effective anxiety mastery strategies for every circumstance. By tuning in, you’ll achieve increased productive energy, access to peak performance, and greater self-understanding. No need to be bullied any longer by your anxiety. Join me on "Calm Your Caveman" and start your journey towards a life where you're in control, balanced, and thriving.

Information

  • Creator
    Dr. Adriana Jarvis Twitchell
  • Years Active
    2024 - 2026
  • Episodes
    98
  • Rating
    Clean
  • Copyright
    © 2026 Calm Your Caveman
  • Show Website
    Calm Your Caveman

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