How to Manage Social Anxiety: Science-Backed Tools to Feel Calm & Confident
Release Date: 01/22/2026
Oura Ring, Glucose Monitors & Self-Trust: How to Use Wearables Without Outsourcing Your Power
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Wearables like the Oura Ring and continuous glucose monitors (like Lingo) promise clarity—better sleep, balanced blood sugar, and optimized energy. In this episode, I share my personal experience using wearables—what surprised me, what supported me, and what quietly started to pull me out of alignment. Because while these tools can offer powerful insight into your body… they can also lead you to second-guessing it. In this episode, I explore how to use wearable data in a way that supports your nervous system, deepens your self-awareness, and strengthens your intuition—rather than...
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The Best Healthy Food Products of 2026
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Episode 279: You Are Good, You Are Enough with Lodro Rinzler
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How to Let Go of What You Can’t Control (And Stop Ruminating on the Past)
Centered in the City
Do you find yourself replaying conversations in your head, overthinking past mistakes, or trying to control things that are out of your hands? Learning how to let go is one of the most powerful skills for reducing stress and calming your nervous system. In this episode of the Centered in the City Podcast, mindfulness coach Wade Brill explores why letting go can feel so difficult and how the brain gets stuck in loops of control and rumination. You’ll learn the neuroscience behind overthinking, why the mind replays the past, and practical mindfulness tools to help release what you cannot...
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Episode 277: How Knowledge Workers Can Stay Centered in Their Bodies with Dr Krys Hines
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Discernment in a Fast-Moving World: How to Trust Yourself and Make Aligned Decisions in the Year of the Fire Horse
Centered in the City
In a world full of noise, urgency, and endless options, many of us struggle to trust our decisions. We overthink, second-guess ourselves, or move too quickly from pressure instead of clarity. The symbolic energy of the Fire Horse represents passion, movement, independence, and transformation. While this energy can inspire bold action and growth, it can also increase feelings of urgency, overwhelm, and emotional reactivity. Mindfulness teaches us that clarity doesn’t come from moving faster — it comes from becoming more present. In this episode, I share the practice of discernment ...
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Guided Meditation on Love
Centered in the City
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How to Calm Your Nervous System (Without Forcing Positivity)
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How to Manage Social Anxiety: Science-Backed Tools to Feel Calm & Confident
Centered in the City
Social anxiety can feel exhausting — the racing heart, overthinking conversations, replaying moments on a loop, and the urge to avoid social situations altogether. If you’ve ever wondered “Why am I like this?” or “How do I stop feeling so anxious around people?” — this episode is for you. In today’s episode I break down what social anxiety really is and shares research-backed strategies to help you calm your nervous system, build confidence, and feel more at ease in social situations. You’ll learn how your brain is actually trying to protect you, why overthinking happens...
info_outlineSocial anxiety can feel exhausting — the racing heart, overthinking conversations, replaying moments on a loop, and the urge to avoid social situations altogether. If you’ve ever wondered “Why am I like this?” or “How do I stop feeling so anxious around people?” — this episode is for you.
In today’s episode I break down what social anxiety really is and shares research-backed strategies to help you calm your nervous system, build confidence, and feel more at ease in social situations.
You’ll learn how your brain is actually trying to protect you, why overthinking happens after social interactions, and how to work with anxiety instead of fighting it.
In this episode you will learn:
✔ What social anxiety is from a neuroscience perspective
✔ Why your nervous system goes into fight, flight, or freeze
✔ How to calm anxiety using breathwork
✔ A powerful mindset shift to reduce self-consciousness
✔ CBC tools to challenge anxious thoughts
✔ How self-compassion reduces social anxiety
✔ Gentle exposure practices to build confidence
✔ How to stop replaying conversations
This episode is perfect if you:
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struggle with social anxiety
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feel nervous in group settings
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avoid social plans because of anxiety
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replay conversations afterward
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want to feel more confident speaking up
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are curious about mindfulness for anxiety
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want science-based mental health tools
Share your takeaways with me on Instagram @OneWade or send me a note here.
Curious about other #MindfulMoments? Check out my book, 100 Mindful Moments to Balance & Energize
Curious to explore 1:1 coaching? Schedule your complimentary 30-min call here.