25/06/2025
7 lessons from Rewire Your Anxious Brain: Stop Overthinking, Find Calm, and Be Present by Nick Trenton (Book 12 of The Path to Calm series):
1. Anxiety Is Often Learned and Therefore, Can Be Unlearned
Anxiety isn’t always a reflection of reality; it’s often a habit of the brain reinforced over time. Nick Trenton emphasizes that many of our anxious responses are conditioned patterns — automatic, but not permanent. Through intentional practice, such as mindfulness, cognitive reframing, and breathwork, these patterns can be rewritten, proving that we’re not prisoners of our past reactions.
2. Overthinking Is a Coping Mechanism — Not a Solution
We often overthink in an attempt to control uncertainty, but the irony is that it usually makes anxiety worse. Trenton explains that the brain seeks comfort in "thinking through every possibility," but this ends up feeding the anxiety loop. Learning to tolerate uncertainty rather than trying to solve it, is a key to breaking free.
3. The Present Moment Is the Only Place Anxiety Doesn’t Exist
Anxiety lives in the future, regret lives in the past but peace lives in the present. One of the book’s central practices is grounding the mind in the here and now. Tools like deep breathing, mindful observation, and body awareness help interrupt spiraling thoughts and root the brain in safety and stillness, a critical step in calming the nervous system.
4. Physical Habits Affect Mental Anxiety
Trenton connects anxious thinking to lifestyle factors: poor sleep, excessive screen time, caffeine overuse, and shallow breathing. The book reminds readers that the mind and body are deeply connected and addressing physical well-being can significantly reduce mental distress. Small shifts in routine can create big shifts in anxiety.
5. Thoughts Are Not Facts
A major lesson is to disidentify from thoughts to stop taking every anxious thought at face value. Trenton teaches how to notice a thought without judging it or assuming it's true. This technique, borrowed from cognitive behavioral therapy (CBT) and mindfulness, empowers you to step back from mental noise and regain control.
6. The Brain Needs Repetition to Form New Patterns
Rewiring anxiety isn’t a one-time insight, it’s daily practice. Trenton outlines how neural pathways strengthen through repetition, and calming practices must be revisited consistently to override the fear circuits. Patience is key; real change comes from regular mental training, not occasional breakthroughs.
7. Self-Compassion Is a Superpower Against Anxiety
Rather than trying to "fight" anxiety with force or frustration, the book encourages compassion, treating yourself with kindness during anxious moments. This shift from judgment to understanding helps calm the nervous system and builds emotional resilience. Anxiety isn’t a failure, it’s a signal that something needs attention, not punishment.
BOOK: https://amzn.to/4kQbeEp
You can also get the Audio book for FREE using the same link. Use the link to register for the Audio book on Audible and start enjoying it.
