In this episode of Eight Minute Reset, host Rupert Ortiz shares practical techniques to manage anxiety in real-time, from the 5-4-3-2-1 grounding exercise to deep breathing, while also gaining insight into why anxiety arises and how to reframe it. With relatable personal stories and a calming Mindful Minute Meditation, Rupert equips listeners with actionable steps to find calm and build lasting resilience.

Eight Minute Reset delivers powerful self-improvement strategies in a way that’s simple and impactful. Each episode is designed to help you reset, refocus, and reenergize your life. Blending educational insights, motivational guidance, and mental health practices, Eight Minute Reset empowers you to take small, meaningful steps toward a better you.

Every episode features a guided meditation to center your mind and a journal prompt to help you put your reflections into action.

Whether you’re looking to quiet your mind, overcome challenges, or align with your true purpose, these impactful episodes provide the tools and encouragement you need to transform your mindset—one reset at a time. Tune in every Tuesday, and discover how resetting can make a lasting difference.

(00:00) — Hook & Intro: Rupert introduces the episode's focus on managing anxiety and sets the stage for practical strategies.

(01:52) — Why We Experience Anxiety: An explanation of the fight-or-flight response and how understanding it empowers us to manage anxious feelings.

(03:18) — Mindful Techniques: Rupert shares the 5-4-3-2-1 grounding exercise, deep breathing methods, and the importance of naming anxiety.

(04:45) — Personal Story & Motivation: A relatable personal experience of handling anxiety and inspiring listeners to reframe anxious moments as opportunities for growth.

(07:40) — Mindful Minute Meditation & Journal Prompt: A calming guided meditation followed by a reflective journaling exercise to support anxiety management and resilience building.

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