Episode Details

How Rewiring Your Thoughts Can Calm Anxiety, Improve Sleep, And Change Your Life | Ep 383

Sleepless nights, racing thoughts, and a stomach in knots don’t have to be your baseline. We bring on brain coach Helen Dugdale from Sydney, Australia to connect the dots between anxiety, insomnia, and the kind of thriving that shows up in your decisions, your health, and your mood. Helen blends decades of science, psychology, and coaching to explain why forcing sleep backfires and why aiming for relaxation first changes everything. Her approach is simple and powerful: identify the real trigger, calm the body with breath, and rewire your inner script through repetition.

You’ll hear memorable case studies: a bullied employee who found his voice and changed jobs, a young weightlifter who broke world and national records after restoring his mindset, and a rodeo rider who turned “don’t mess it up” into “I’ve got this” and won a national title. We also unpack the gut–brain connection and how anxiety can drive cravings, foggy decisions, and morning dread. Helen lays out practical, individualized strategies—deep breathing, gratitude that starts small, strengths lists, and mantras that actually fit your life—so you can build a sleep routine that sticks. No gimmicks, no one-size-fits-all rules, just tools that help your brain settle and your body follow.

Along the way, we challenge perfectionism, show how neuroplasticity works in plain language, and share real wins from people aged 20 to 94 who changed their nights and reclaimed their days. If you’ve tried every tip and still wake at 2 a.m., this conversation will reset your approach and give you a plan that respects your reality. Ready to put insomnia to bed and feel more like yourself again? Listen now, share it with someone who needs hope, and if it helps, leave a review and subscribe so more people can find these tools.

Chapter Markers

0:03 Welcome And Global Reach

1:37 Introducing Helen And Her Expertise

3:38 Helen Dugdale's Unusual Career Path

6:37cWhy Insomnia Persists Despite Advice

8:46 Anxiety’s Toll On Body And Decisions

12:33 Justin’s Story Of Sleep Deprivation Costs

18:04 Shifting From Sleep To Relaxation

21:15 Hope, Habits, And Neuroplasticity

25:20 The Power Of Positive Self-Concept

28:25 Perfectionism, Procrastination, And Anxiety

30:05 Gratitude To Jumpstart Change

33:48 Defining Thriving And Daily Momentum

36:22 Case Study: Workplace Bullying To Breakthrough

40:54 Case Study: Athlete Finds His Mojo

45:32 Gut–Brain Connection And Health

50:2 Recovery, Fear Of Bed, And Imagery

54:03 Neuroplasticity Made Practical

Donate Today:  lovevoices.org

#RewireYourMind #AnxietyRelief #ImproveSleep #MentalHealthTips #MindfulnessPractice #CognitiveBehavioralTherapy #StressReduction #PositiveThinking #LifeChangingHabits #EmotionalWellness #SelfCareRoutine #MeditationForAnxiety #NeuroplasticityBenefits #CalmYourMind #SleepBetterTonight #justiceforsurvivors #VoicesforVoices #VoicesforVoicesPodcast #JustinAlanHayes #JustinHayes #help3billion #TikTok #Instagram #truth #Jesusaire #VoiceForChange #HealingTogether #VoicesForVoices383

Support the show