Key points

Label your brain's false alarms. Naming catastrophic thoughts as "negativity bias" reduces their power.

Challenge worst-case scenarios. Ask "What's most likely?" to break the anxiety spiral with reason.

Savor positive moments for 20-plus seconds. This trains your brain's Teflon for good to build resilience.

Saber-Toothed Tiger Source: Haider Shah/Dreamstime

You’re lying in bed, finally quiet after a long day, when the thought arrives: Did I remember to send that crucial email? Your chest tightens. Your breathing becomes shallow. You know you probably sent it, but your mind instantly conjures the worst-case scenario: your boss’s angry response, the project derailed, a career in ruins.

If this sounds familiar, you’ve just experienced your brain’s ancient security sys

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