Paige Pradko
@PaigePradkoTherapy · 54.9 k subscribers
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Calm Your Anxious Body in 7 Days
Understand your anxiety, drop the habits that feed it, and face one thing you've been avoiding — one micro-skill a day with Paige Pradko.
📅 7 days🎯 12 missions🎬 4 videos by Paige✨ Free
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Anxiety convinces you that checking, googling, and avoiding keep you safe — but those are exactly the habits that keep your body on high alert. In 7 days you'll learn how the anxiety cycle actually works, spot your own safety behaviors, and train your nervous system with concrete CBT-based tools from therapist Paige Pradko's videos. Each day: one short video or one small, doable mission. By day 7, you'll face one situation you've been avoiding — and prove to your body that you can handle it.
Your week at a glance
- Day 1🎬 Watch Health Anxiety 101 and spot your cycle · ✍️ Map your anxiety loop in 3 sentences
- Day 2🎬 Learn what NOT to do when you're anxious · 📓 Open your safety-behavior log
- Day 3✅ Run your safety-behavior audit
- Day 4🎬 Steal 2 tips from the anxiety-demolishing toolkit · ✅ Build your 2-tool calm kit
- Day 5🎬 Learn how facing fear actually works · ✍️ Design your day-7 brave move
- Day 6🔁 Do a warm-up rep of your brave move · ✍️ Spot what your log is telling you
- Day 7🎯 Final challenge: do the thing you've been avoiding
Day by day, in detail
Day 1🎬 ✍️ Watch Health Anxiety 101 and spot your cycle +1⌄
✍️ Map your anxiety loop in 3 sentences
✍️ Right now, while the video is fresh: describe one recent moment when anxiety took over. What triggered it (a sensation, a thought, a news story)? What did your body do? And what did you do to feel safe — check, google, ask someone, avoid? That last part is your loop. Naming it is step one to breaking it.
Day 2🎬 📓 Learn what NOT to do when you're anxious +1⌄
🎬 Learn what NOT to do when you're anxious
📓 Open your safety-behavior log
📓 This log is your main tool for the week. Every time you catch yourself doing something to feel safe from anxiety — checking your body, googling symptoms, asking for reassurance, avoiding a place or activity — come back here and write it down. You're not judging yourself; you're collecting data. You can't drop a habit you haven't seen.
Day 3✅ Run your safety-behavior audit⌄
✅ Run your safety-behavior audit
- I reviewed my log and listed my top 3 safety behaviors
- I circled the ONE that shows up most often — that's my target this week
- I wrote down what I'm afraid would happen if I skipped it
- I picked one low-stakes moment today to delay that behavior by 10 minutes
- I kept logging every urge I noticed today — whether I acted on it or not
Day 4🎬 ✅ Steal 2 tips from the anxiety-demolishing toolkit +1⌄
🎬 Steal 2 tips from the anxiety-demolishing toolkit
✅ Build your 2-tool calm kit
- I picked the 2 tips from the video that fit my life best
- I practiced both once today, while calm — not waiting for anxiety to hit
- I wrote my if-then rule: "If I notice the urge to check or avoid, then I…"
- I put my if-then rule somewhere I'll see it (phone note, sticky note, lock screen)
Day 5🎬 ✍️ Learn how facing fear actually works +1⌄
🎬 Learn how facing fear actually works
✍️ Design your day-7 brave move
✍️ Pick ONE situation you've been avoiding because of anxiety — a place, an activity, a sensation, a conversation. Make it specific and doable in one day (challenging, not terrifying). Then write your plan: what exactly will you do on day 7, for how long, and which safety behavior will you leave at home? This is your brave move. Anxiety shrinks when you walk toward it on purpose.
Day 6🔁 ✍️ Do a warm-up rep of your brave move +1⌄
🔁 Do a warm-up rep of your brave move
🔁 I did a smaller version of my day-7 brave move today — and rode out the anxiety without my go-to safety behavior
✍️ Spot what your log is telling you
✍️ Read back through your safety-behavior log. What pattern do you see — a time of day, a trigger, a favorite escape hatch? And compare: when you delayed or skipped the behavior, what actually happened versus what anxiety predicted? Write down the one piece of evidence from this week that anxiety's predictions don't hold up.
Day 7🎯 Final challenge: do the thing you've been avoiding⌄
🎯 Final challenge: do the thing you've been avoiding
🎯 Today you carry out the brave move you designed on day 5 — no safety behaviors allowed.
This is what the whole week was building toward. Go into the situation you've been avoiding, let the anxiety show up, and stay with it using your calm kit — no checking, no googling, no reassurance, no early exit. The goal isn't to feel zero anxiety; it's to show your body that it can rise, peak, and come back down while you keep living. When you're done, post your proof: what you did, how high the anxiety got, and what happened when you didn't run. That's not luck — that's a skill you just trained. 💪
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