How to Anchor Yourself in the Present When Your Brain Won’t Stop

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Why your brain constantly replays the past or worries about the future—and how to use science-backed tools to anchor yourself in the present moment.

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Timestamps
0:00 – The everyday struggle of mental time travel
0:46 – Why your brain constantly rewinds or fast-forwards
1:06 – What is mental time travel, really?
1:50 – The default mode network: your brain’s built-in autopilot
2:45 – How rumination and worry drain your mental energy
3:30 – The physical cost of mental time travel
3:56 – Temporal awareness: how to notice when you’ve left the present
4:40 – Why anchoring is essential for mental clarity
5:14 – Technique #1: Label the time frame
5:56 – Technique #2: Use sensory and body-based anchors
6:50 – Grounding with breath and Essential Tools card deck
7:27 – Technique #3: Create a pattern interrupt
8:11 – Making anchoring a daily habit
9:13 – Why the present moment is the gateway to resilience
9:48 – What’s next: Rewiring your inner dialogue
10:12 – Grab the Essential Tools Card Deck

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Disclaimer: All of the information on this channel is for educational purposes and not intended to be specific/personal medical advice from me to you. Watching the videos or getting answers to comments/question, does not establish a doctor-patient relationship. If you have your own doctor, perhaps these videos can help prepare you for your discussion with your doctor.