How I Ended Anxiety in 5 Minutes Flat (And You Can Too)
Five minutes before stepping onto the mats for a Brazilian Jiu-Jitsu competition, anxiety hit hard. My heart pounded. Negative chatter surged:
“You’re not ready. What if you embarrass yourself? Maybe pull out now...”
Then I remembered the Stoic SPQR Loop—Stop, Pause, Question, Reframe. I paused, took a single breath, and spent exactly five minutes mentally walking through this simple sequence.
My pulse settled. My mind cleared. And rather than overwhelm, I felt laser-focused. Present.
“Don’t explain your philosophy. Embody it.” — Epictetus
That moment reminded me Stoicism is practical, not just theoretical.
To help you achieve the same calm under pressure, I built the free SPQR Reset Kit—a therapist-endorsed Stoic protocol designed to end anxiety spirals in five minutes or less.
Inside your free kit:
📄 Pocket Protocol Cheat-Sheet (PDF)
🎧 5-Min Guided Audio Reset (MP3) (press play anytime anxiety spikes)
✅ Interactive Checklist (digital & printable)
In two days, I’ll follow up with a quick email showing you exactly how to use this kit effectively in real-life moments—just like I did before my competition.