Thriving with Anxiety: Navigate & Embrace Your Unique Wiring

Embrace your unique wiring, thrive despite setbacks, and learn to coexist peacefully with anxiety and burnout.

Created byDr. Jeanne Retief

Last updated 3/2025

English

What you'll learn

Explore unconventional tools and techniques for managing recovery while building a strong foundation to navigate relapses and setbacks with resilience.
Learn how to accept your new normal by gaining peace with your current state and embracing the recovery process with an open mind.
Understand how to transform your life after anxiety by recognizing that healing is not linear, and adapting to the ebbs and flows of your emotional journey.
Prepare for what to expect in recovery from symptoms to stumbling blocks, and learn how to get back on track when challenges arise.
Build real recovery foundations by accepting and understanding your diagnosis, rejecting glorified promises of "full cures," and focusing on sustainable progres

Course content

12 sections • 23 lectures • 3h 10m total length

Welcome to The Recovery2:13
Welcome to The Recovery!

We are excited to take this next step in the journey with you.
____________________
[DISCLAIMER]
This course is not meant to diagnose, treat, or give medical advice of any kind. I strongly urge (not only recommend?) you to get a good mental healthcare team or support system behind you. If this is not accessible, then reach out to other methods of aid through counselling, churches, community services, online support systems and help centers.
Introduction & How to Use this Course8:05
This lesson serves as the starting point for your journey toward recovery, emphasizing personal responsibility, self-paced growth, and sustainable practices for managing anxiety. Below are the key actions you need to take:

Actions to Take:
Prepare your tools: Get your journal and noise cancelling headphones (see my recommendations below).
Make sure you have the time to commit to this journey.
Make sure you know how to access the Kindred Community.
Engage in the discussion forums for each lesson, located directly below the lesson videos.
Watch the Video on how to navigate the site and mobile app so you can get the best experience out of your learning journey. Access the video here.

By committing to these steps, you’re creating the foundation for a transformative recovery process. Take your time, remain consistent, and embrace the journey with kindness toward yourself.

Headphone Suggestions:
Sony - Tried and true.
Sony - New and interesting.
Bose.
Sonos.
*NOTE: These are merely my suggestions, please choose any headset within your budget or preference as long as the noise cancellation is of good quality.
____________________
[DISCLAIMER]
This course is not meant to diagnose, treat, or give medical advice of any kind. I strongly urge (not only recommend?) you to get a good mental healthcare team or support system behind you. If this is not accessible, then reach out to other methods of aid through counselling, churches, community services, and help centers.
Is Anxiety a bad thing?4:11
In this lesson we talk about the importance of distinguishing between stress and anxiety. Stress can be positive and aid performance, but chronic stress can lead to anxiety. Anxiety becomes problematic when it disrupts your daily life.

It's normal and okay to feel "not-so-good" emotions like jealousy, anger, frustration, or stress. Acknowledging these feelings is essential; avoiding them can lead to missed opportunities in life. Just because we are experiencing uncomfortable feelings, does not necessarily mean we are dealing with a disorder.

For purposes of Recovery it's important to remember:
We need to recognize and manage triggers.
Understand that not all negative emotions are anxiety triggers but part of the normal human emotional spectrum.
Approaching these emotions mindfully can help prevent them from escalating into anxiety.

____________________
[DISCLAIMER]
This course is not meant to diagnose, treat, or give medical advice of any kind. I strongly urge (not only recommend?) you to get a good mental healthcare team or support system behind you. If this is not accessible, then reach out to other methods of aid through counselling, churches, community services, online support systems and help centers.

Intentions vs Affirmations11:27
Understanding the difference between intentions and affirmations is a key part of this journey. This is a refresher of what you have already learnt in The Breaking and you are welcome to skip through this video and lesson if you feel comfortable with the concept, and you remember the lesson well.

You will be writing down your intentions on a daily basis for The Recovery module as well, so its very important that you are well versed in the concept.

Actions for this lesson:
Download your workbook below.
Read page 1 and refresh your memory on the Checklist Rating with pages 2-3.
Complete the intention exercise and checklist for Lesson 1 on page 4.
Complete Lesson 1 Journal exercises.
Engage with the Kindred Community or discussion forum for this lesson located directly beneath the lesson video.

____________________
[DISCLAIMER]
This course is not meant to diagnose, treat, or give medical advice of any kind. I strongly urge (not only recommend?) you to get a good mental healthcare team or support system behind you. If this is not accessible, then reach out to other methods of aid through counselling, churches, community services, online support systems and help centers.

Embracing & Navigating Your Limitations12:41
Today we focus on understanding and embracing personal limitations as a vital aspect of recovery, self-growth, and decision-making during challenging times. Recognizing and working with our limitations creates a shift in perspective, so we can view limitations not as weaknesses but as empowering boundaries that safeguard well-being and optimize performance.

Key Takeaways:
How to identify and reframe your limitations.
How to harness the power and hidden gifts of limitations.
Understanding how strengths and weaknesses can coexist.
Reflection and action.

Actions:
Complete your Checklist for Lesson 2 on page 5 of the Workbook.
Write in your journal following the Reflection questions on page 5 of your Workbook.
Engage with the community and share one example when you extended yourself beyond your limitations and how this affected you or share in the discussion forum for this lesson.

____________________
[DISCLAIMER]
This course is not meant to diagnose, treat, or give medical advice of any kind. I strongly urge (not only recommend?) you to get a good mental healthcare team or support system behind you. If this is not accessible, then reach out to other methods of aid through counselling, churches, community services, online support systems and help centers.
What is Normal?6:45
In this lesson, we explore the concept of "normalcy" after experiencing a breaking point. You’ll learn how to critically examine what you once considered normal, recognizing that your previous lifestyle might have been unhealthy or unsustainable. Through reflective exercises, you’ll reassess whether returning to that version of normal is truly what you need, or if it's time to redefine your goals and embrace healthier, more fulfilling choices. This shift can bring relief and empower you to make meaningful, lasting lifestyle changes.

Actions:
Write in your journal following the Reflection questions for Lesson 2: Part 2 on page 6 of your Workbook.
Complete the "Normal" Table on page 6 of your Workbook.
Engage with the community or the discussion forums below.

____________________
[DISCLAIMER]
This course is not meant to diagnose, treat, or give medical advice of any kind. I strongly urge (not only recommend?) you to get a good mental healthcare team or support system behind you. If this is not accessible, then reach out to other methods of aid through counselling, churches, community services, online support systems and help centers.

The Basics8:17
Let's look at the challenges of making lifestyle changes, particularly for those like us who are struggling with anxiety and burnout. These changes are essential for recovery, but they can feel overwhelming and unattainable, especially in the midst of emotional and physical distress.

Key Takeaways:
Where and how to start.
Practical advice from my personal experiences with Panic Disorder.
How to reimagine common lifestyle changes and tools in a way that works for you.

Actions:
Complete your Checklist for Lesson 3 on page 7 of your Workbook.
Use the Reflections questions on page 7 to prompt your journal entries for today.
Engage with the Kindred Community or the discussion forum for this lesson.

____________________
[DISCLAIMER]
This course is not meant to diagnose, treat, or give medical advice of any kind. I strongly urge (not only recommend?) you to get a good mental healthcare team or support system behind you. If this is not accessible, then reach out to other methods of aid through counselling, churches, community services, online support systems and help centers.
Self-Help Pitfalls9:30
Self-help books, tools and content was the cause of my biggest setback in my healing journey. It can become overwhelming, and the standards we hold ourselves to can feel unattainable. Especially if you are recovering from your Breaking.

Key Takeaways
The risks of consuming too much self-help content.
Understanding how to engage with self-help if you are anxiously wired.
How to personalize advice to what work for you.
Shifting perspectives on self-value and progress.

Actions:
Take as much time as you need to complete these journal exercises. Use the Reflection question on page 8 for Lesson 3 in you Workbook to guide you through this writing exercise.
Engage with the Kindred Community or on the discussion forum for this lesson.
____________________
[DISCLAIMER]
This course is not meant to diagnose, treat, or give medical advice of any kind. I strongly urge (not only recommend?) you to get a good mental healthcare team or support system behind you. If this is not accessible, then reach out to other methods of aid through counselling, churches, community services, online support systems and help centers.

Does Meditation Really Work?8:10
Meditation does not have to be limited to traditional, often unattainable, practices. Here I explore the different ways you can bring peace to your soul and quiet to your mind.

Key Takeaways:
What is meditation, really?
How to personalize meditation to suit your needs.
Non-traditional meditation methods.
Challenges and how to overcome these.

Actions:
Use the Reflection question for Lesson 3 on page 9 for your journal entries today.
Explore the FIGGI Soul Meditation library and start incorporating a practice 3x per week.
Complete the additional actions on page 9 of your Workbook.
Engage with the Kindred Community or on the discussion forums for this lesson.

____________________
[DISCLAIMER]
This course is not meant to diagnose, treat, or give medical advice of any kind. I strongly urge (not only recommend?) you to get a good mental healthcare team or support system behind you. If this is not accessible, then reach out to other methods of aid through counselling, churches, community services, online support systems and help centers.
Routines as part of lifestyle changes3:32
Lesson Outcomes:
Why routines are important.
Connection between a lack of routine and your anxiety triggers.
How chaos impacts mental health.
How to minimize insecurity and uncertainty with routines.
How to create a personalized routine.

Actions:
Complete your Checklist for Lesson 4 on page 10 of your Workbook.
Think and reflect on the content shared in this lesson.
Engage with the Kindred Community or on the discussion forums for this lesson.

____________________
[DISCLAIMER]
This course is not meant to diagnose, treat, or give medical advice of any kind. I strongly urge (not only recommend?) you to get a good mental healthcare team or support system behind you. If this is not accessible, then reach out to other methods of aid through counselling, churches, community services, online support systems and help centers.
Family routines12:51
IMPORTANT: To gain the most from this lesson, its essential that you give yourself time to reflect, and that you ensure you set up the actions in the exercises correctly. This may take some time. That is okay! Continue with the next lesson only when you have correctly completed the exercises.

Learning Outcomes for the Lesson:
How mental chaos impacts anxiety.
Benefits of structured routines.
How to establish and maintain family routine.

Actions:
Schedule a meeting with your partner following the directions on page 11 for Lesson 4 in you workbook.
Only when you have successfully completed action 1, should you move on to the family meeting as outlined on page 11 of your Workbook.
Use the tips on page 12 to successfully navigate your family meeting.
Engage with the Kindred Community or on the discussion forum for this lesson.

____________________
[DISCLAIMER]
This course is not meant to diagnose, treat, or give medical advice of any kind. I strongly urge (not only recommend?) you to get a good mental healthcare team or support system behind you. If this is not accessible, then reach out to other methods of aid through counselling, churches, community services, online support systems and help centers.
Bedtimes routines8:55
IMPORTANT: To gain the most from this lesson, its essential that you give yourself time to reflect, and that you ensure you set up the actions in the exercises correctly. This may take some time. That is okay! Continue with the next lesson only when you have correctly completed the exercises.

Learning outcomes:
How sleep affects anxiety levels.
Understanding the importance of a bedtime routine.
How to circumvent obstacles to a good bedtime routine.
How to set the foundations for a good bedtime routine.
Practical tips, advice and tools.
Sleep and the mind-body connection.

Actions:
Complete your journal entries for today with the reflection questions for Lesson 4, on page 13 of your Workbook.
Take your time, and complete the Sleep Table on page 13 of your Workbook. The more time and care you invest in this, the deeper the insights and growth you’ll experience from this exercise.
Engage with the Kindred Community or on the discussion forums for this lesson.

____________________
[DISCLAIMER]
This course is not meant to diagnose, treat, or give medical advice of any kind. I strongly urge (not only recommend?) you to get a good mental healthcare team or support system behind you. If this is not accessible, then reach out to other methods of aid through counselling, churches, community services, online support systems and help centers.
Quality Sleep4:09
Learning Outcomes
Understanding sleep quality vs. sleep quantity.
How this affects fatigue, anxiety and its triggers.

Actions:
Engage with the Kindred Community or on the discussion forums for this lesson.
Continue with your sleep table on page 13 of your Workbook.
____________________
[DISCLAIMER]
This course is not meant to diagnose, treat, or give medical advice of any kind. I strongly urge (not only recommend?) you to get a good mental healthcare team or support system behind you. If this is not accessible, then reach out to other methods of aid through counselling, churches, community services, online support systems and help centers.

Anxiety & Gut Issues10:00
Learning Outcomes:
The gut-brain connection.
Nutrition and anxiety management.
The link between triggers and diet.
Practical tips and advice.

Actions:
Complete your Checklist for Lesson 5 on page 14 of your Workbook.
Commit to the Tummy Tracker on page 14 and 15 for two weeks. Use the table as a template and track your tummy symptoms for 14 days.
Download the question checklist for your nutritionist or gastroenterologist below. Make sure to take this checklist and your Tummy Tracker Table with you to your appointment.
Engage with the Kindred Community or on the discussion forums for this lesson.

____________________
[DISCLAIMER]
This course is not meant to diagnose, treat, or give medical advice of any kind. I strongly urge (not only recommend?) you to get a good mental healthcare team or support system behind you. If this is not accessible, then reach out to other methods of aid through counselling, churches, community services, online support systems and help centers.

Introduction to Financial Stress7:47
IMPORTANT: To gain the most from this group of lessons, it's essential that you give yourself time to reflect, and that you ensure you set up the actions in the exercises correctly. This will take some time. That is okay! Continue with the next lesson only when you have correctly completed the exercises.

Learning Outcomes:
Identify your financial stressors.
Preparing for the worst and planning for the best.
Tailored strategies and practical tools.
The important of eliminating insecurities, where possible.

Actions:
Download the Worksheet for Lesson 6, Part 1 below and complete the Checklist on page 1.
Take time and truly think about the Reflection questions in the Worksheet. Use these as prompts for your journal entry today. Keep adding, amending and work on in throughout the course of the next few lessons.

____________________
[DISCLAIMER]
This course is not meant to diagnose, treat, or give medical advice of any kind. I strongly urge (not only recommend?) you to get a good mental healthcare team or support system behind you. If this is not accessible, then reach out to other methods of aid through counselling, churches, community services, online support systems and help centers.
Where Am I Now & What Do I Want?15:47
IMPORTANT: To gain the most from this group of lessons, it's essential that you give yourself time to reflect, and that you ensure you set up the actions in the exercises correctly. This will take some time. That is okay! Continue with the next lesson only when you have correctly completed the exercises.

Lesson Outcomes:
Gain a clear understanding of your current financial situation, recognizing how anxiety may affect their relationship with money.
Identify areas of financial stress and discomfort.
Define what you truly want in terms of financial stability and personal goals.
Start the building the foundations of aligning financial goals with personal values.
Approach finances from a place of calm, focusing on the journey rather than perfection.

ACTIONS:
Download the Worksheet for Lesson 6: Part 2 below. Complete exercises 1-3.
Take your time with these exercises and rest when needed.
Engage with the Kindred Community and especially on the discussion forums for this lesson.

____________________
[DISCLAIMER]
This course is not meant to diagnose, treat, or give medical advice of any kind. I strongly urge (not only recommend?) you to get a good mental healthcare team or support system behind you. If this is not accessible, then reach out to other methods of aid through counselling, churches, community services, online support systems and help centers.
What is Going to Stop Me?3:11
IMPORTANT: To gain the most from this group of lessons, it's essential that you give yourself time to reflect, and that you ensure you set up the actions in the exercises correctly. This will take some time. That is okay! Continue with the next lesson only when you have correctly completed the exercises.

Learning Outcomes:

Lesson Outcomes:
Understand the obstacles that may arise and how these barriers may manifest your life.
How to see obstacles as opportunities for growth rather than reasons to give up.
Develop practical tools and strategies to address and overcome self-imposed limitations regarding career and finances.

Actions:
Download the Worksheet for Lesson 6, Part 3 below and complete Exercise 4.
Take as much time as you need to map out your approach using the Worked Example below Exercise 4 in the Worksheet.

____________________
[DISCLAIMER]
This course is not meant to diagnose, treat, or give medical advice of any kind. I strongly urge (not only recommend?) you to get a good mental healthcare team or support system behind you. If this is not accessible, then reach out to other methods of aid through counselling, churches, community services, online support systems and help centers.
How to Get What I Want?7:21
IMPORTANT: To gain the most from this group of lessons, it's essential that you give yourself time to reflect, and that you ensure you set up the actions in the exercises correctly. This will take some time. That is okay! Continue with the next lesson only when you have correctly completed the exercises.

Learning Outcomes:
Putting what you've learnt into action.
How to take control of your financial situation, career goals and work stressors.
Gain clarity on what you truly want regarding finances by prioritizing and setting realistic financial goals that align with your values and desires.
Take proactive, grounded actions to achieve financial stability and security, while respecting their emotional and mental well-being.

Actions:
Download the Worksheet for Lesson 6, Part 4 below. Review the Worked Examples provided. Complete Exercise 5.
This is the most important step in this group of lessons. Take your time. Don't skip it and don't rush through it.
Engage with the Kindred Community and on the discussion forums for this lesson.
e and truly think about the Reflection questions in the Worksheet. Use these as prompts for your journal entry today. Keep adding, amending and work on in throughout the course of the next few lessons.

____________________
[DISCLAIMER]
This course is not meant to diagnose, treat, or give medical advice of any kind. I strongly urge (not only recommend?) you to get a good mental healthcare team or support system behind you. If this is not accessible, then reach out to other methods of aid through counselling, churches, community services, online support systems and help centers.

Where Do I Start?12:48
Learning Outcomes:
Understand the concept of emotional triggers and how they relate to anxiety responses.
Recognize the connection between external events and internal emotional reactions.
Learn your personal triggers—whether environmental, social, or emotional—that contribute to your anxiety and panic responses.
Create a toolkit for identifying, managing, and reducing the impact of your triggers.
Practical strategies to minimize the occurrence of triggers.

Actions:
Complete your checklist for Lesson 7 in The Recovery Workbook on page 17.
Read through and make sure you understand the Worked Example on page 18-19 of your Workbook.
Complete the exercise on page 20 of your Workbook.
____________________
[DISCLAIMER]
This course is not meant to diagnose, treat, or give medical advice of any kind. I strongly urge (not only recommend?) you to get a good mental healthcare team or support system behind you. If this is not accessible, then reach out to other methods of aid through counselling, churches, community services, online support systems and help centers.

Understanding Your Responsibilities toward Loved Ones12:13
Learning Outcomes:
Understand the importance of open and honest communication with loved ones and your support system.
Understand your responsibilities in navigating your recovery.
Understand the impact of your anxiety on loved ones and how clear communication can prevent misunderstandings, frustrations, and feelings of helplessness.
How to educate loved ones about anxiety and the specific ways they can be most helpful during your recovery.
How to express your needs clearly, and create a mutual support systems that fosters respect and understanding, rather than contributing to further strain.

Actions:
Read through and complete the actions for Lesson 8 on page 21 of your course Workbook.
Familiarise yourself with the suggested responsibilities given on page 21.
Engage with the Kindred Community or the discussion forum for this lesson.
____________________
[DISCLAIMER]
This course is not meant to diagnose, treat, or give medical advice of any kind. I strongly urge (not only recommend?) you to get a good mental healthcare team or support system behind you. If this is not accessible, then reach out to other methods of aid through counselling, churches, community services, online support systems and help centers.

Navigating Work & Career Stress11:39
Learning Outcomes:
Prepare to go back to work or navigate work stressors more effectively.
How to set yourself up for success in managing work stressors.
Actions you can take today.
How to implement these actions.

Actions:
Use the reflection questions for Lesson 9 on page 22 of you Workbook to complete your journal entries for today.
Engage with the Kindred Community or on the discussion forums for this lesson.
____________________
[DISCLAIMER]
This course is not meant to diagnose, treat, or give medical advice of any kind. I strongly urge (not only recommend?) you to get a good mental healthcare team or support system behind you. If this is not accessible, then reach out to other methods of aid through counselling, churches, community services, online support systems and help centers.

Requirements

This course is designed for individuals who have already started their journey of understanding their anxiety and have moved past the initial phase of confusion and uncertainty. It is ideal for those who are just beginning to emerge from the "broken" stage, having already recognized the signs of their anxiety or mental health struggles. If you are still in the early stages of discovering what’s happening with your body and mind, it is highly recommended that you first complete Module 1: The Breaking. This foundational course covers the key concepts and tools necessary for understanding your anxiety and setting the groundwork for true recovery. Please Note: This course builds upon the lessons from The Breaking, with continuous references to its materials. While it can be beneficial to those who’ve completed The Breaking, students who choose to take this course without having completed it may find references to previous course content that require additional context from The Breaking.

Description

Dr. Jeanne Retief (PhD) knows firsthand the overwhelming journey of anxiety recovery. Having personally faced burnout and panic disorder, she brings a deep, authentic understanding to this course. Dr. Retief walks students through the crucial transition from confusion and brokenness to empowerment. This course focuses on practical tools to help learners navigate anxiety, discover the hidden gifts in their struggles, and build sustainable strategies for thriving with their unique wiring.

This course is for those who have moved beyond the initial stage of feeling lost and are now ready to dive deeper into understanding their diagnosis. It focuses on how to coexist with anxiety and burnout rather than trying to “cure” them. Students will learn to embrace setbacks, cultivate self-compassion, and accept that recovery is not linear. Through Dr. Retief’s personal experience, this course blends real-life wisdom with actionable steps to empower learners, offering recovery strategies that are grounded in reality.

This course is not about fixing problems. It’s about learning to live fully with your unique emotional landscape, embracing your journey, and navigating life with authenticity, grace, and resilience. The course will challenge students to reflect on their own emotional health, deepen their understanding of what they’re going through, and discover ways to honor their own emotional landscape. By the end of the course, students will have developed the tools they need to live with more peace, clarity, and acceptance.

Who this course is for:

This course is for individuals who have already started their journey of understanding anxiety and are looking to build a solid foundation for recovery. It’s specifically designed for those who are transitioning from the early stages of confusion and overwhelm to a more stabilized state, where they are ready to implement practical tools for long-term management. If you're someone who has moved past the "broken" stage and is ready to dive deeper into your recovery, this course is for you. It’s ideal for individuals who are dealing with the daily challenges of anxiety, burnout, and the ups and downs of life, and are seeking real, actionable steps to strengthen their recovery and gain peace in their new normal. While this course can be highly beneficial for those who have completed Module 1: The Breaking, it is not limited to them. If you haven’t yet completed The Breaking, it’s important to note that this course references material from that module, and it is strongly recommended to complete it first for the most comprehensive understanding and benefit.

Thriving with Anxiety: Navigate & Embrace Your Unique Wiring

What you'll learn

Explore related topics

Course content

Introduction3 lectures • 14min

The Foundations1 lecture • 11min

Understanding Your New Normal2 lectures • 19min

Navigating Lifestyle Changes2 lectures • 18min

The Importance of Routines5 lectures • 38min

Eating Habits & Gut Issues1 lecture • 10min

Career & Financial Stressors4 lectures • 34min

Identify Your Triggers1 lecture • 13min

Communication1 lecture • 12min

Going Back to "Normal"1 lecture • 12min

Requirements

Description

Who this course is for: