Stop the Spiral

This book is organized around a single idea: that anticipatory anxiety - the fear that shows up before life does - is not a character flaw. It's a pattern. And patterns can be interrupted, redirected, and ultimately changed.
The system at the heart of this book has three steps:

Recognize → Reset → Rewire

Part One (Chapters 1-7) builds the system from the ground up. Start here if you want to understand not just what to do, but why it works. These chapters will give you the foundation.
Part Two (Chapters 8-12) applies the system to specific life situations. If you're a caregiver in crisis, a student before finals, or a professional dreading a presentation, you can jump directly to the chapter that fits your life right now. You'll still get everything you need.
Part Three (Chapters 13-16) helps you build the system into your daily life for the long term. These chapters are about sustainability - making the tools automatic, knowing when to seek extra support, and understanding what life looks like when the spiral starts to slow.
At the end of each chapter, you'll find a Practice Box - a brief set of questions or exercises designed to move the ideas off the page and into your actual experience. The book will give you the concepts. The Practice Boxes will give you the change.
You don't need to read every word in order. You don't need to do every exercise perfectly. You just need to start - and then keep returning. That's the whole practice.
One more thing: this book is meant to be written in. Dog-ear the pages. Underline the sentences that land. Answer the practice questions honestly. The more you make this book yours, the more it will work.