What are the signature techniques Brian D Smith uses to address overthinking and anxiety?

I lean on a mix of practical tools and spiritual perspective. A few “signature” approaches I use a lot:

• PQ reps / micro-mindfulness: 10–20 second sensory exercises (feel fingers rubbing together, notice breath, sounds). These interrupt overthinking loops and calm the nervous system.
• Naming “saboteurs” vs “sage”: We externalize the anxious, critical voice (Judge, Controller, etc.), then strengthen the wise, calm part of you.
• GEMS framework:
  • Gratitude: Tiny, specific gratitudes to shift brain bias.
  • Exercise/Sleep: Regulate the body so the mind can follow.
  • Mindfulness: Short, frequent practices, not just long meditations.
  • Self-care: Boundaries, rest, and compassion for your grieving, human self.
• Reframing thoughts: Is this a fact, fear, or prediction? What else could be true?

Would you like something more like a daily routine, or tools for in-the-moment panic?