When the text comes — "Got pulled into a case. Won't make it for dinner." — your whole body reacts. The plan falls apart, and suddenly, you're bracing again. This week, Kendra walks physician spouses through the science of why unpredictability hits so hard — and a powerful, research-backed framework for reclaiming calm in the middle of it. Drawing from cognitive behavioral therapy and resilience training, she shares the ANCHOR Framework — six practical steps to shift from bracing for chaos to anchoring in calm, even when the schedule changes for the hundredth time. You'll learn: Why your brain interprets unpredictability as danger — and how to retrain it for safety. How to move from "here we go again" to "I can handle this." What affect labeling and cognitive reappraisal mean in real life (hint: they can actually lower stress hormones). The six ANCHOR steps: Acknowledge what's real Notice your narrative Challenge it with choice Hold a grounding cue Orient toward what's stable Re-engage with intention Plus — how one small ritual (like lighting a candle) can become your nervous system's cue that you're safe, even when plans change. If you've ever felt the constant tension of life with a physician in training, this episode will remind you: calm isn't something you wait for — it's something you can create. 🔗 Links Mentioned: Free ANCHOR Framework Worksheet: Download here Join our next Office Hours at supportingphysicianspouses.com One-on-One Coaching with Kendra at ItGetsBetterNow.com

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