The Anxious Alpha™ Podcast

About The Anxious Alpha™ Podcast

Where anxious, ADHD, and overthinking women learn how to stop fighting their minds and start leading them. The Anxious Alpha™ Podcast is for women who feel deeply, think constantly, and are ready to become powerful—not perfect. Hosted by Tracy Lynn Gray, this show helps you understand your anxiety, take control of your thoughts, and step into the confident, grounded version of yourself that’s been there all along.

Publisher

Tracy Lynn Gray

Category

education

Language

en

Explicit

No

First episode

19 Mar 2026

Latest episode

13 Oct 2026

Latest episodes

24 episodes in the feed.

1. 

   13 Oct 2026

   Action Before Confidence — The Only Way Forward

   Have you been waiting to feel more confident before you speak up, share your work, send the email, or set a boundary? Meanwhile, you’ve researched, revised, bought a planner, and developed a deeply personal relationship with the word “Hi.” In this episode of The Alpha with Tracy Lynn Gray™ Podcast, Tracy explores how to take a thoughtful, manageable step while you’re still unsure. With warmth, humor, and a visit from Kevin the glitter-pants squirrel, she offers practical encouragement for women navigating anxiety, ADHD, executive dysfunction, and overwhelm. In this episode: - How waiting for confidence can become waiting for certainty. - A question to help you examine whether more preparation is useful. - What an imperfect attempt can teach you. - Ways to make the first action clearer and easier to begin. - Everyday examples for speaking up, sharing your work, and setting boundaries. - Why rest, support, and time to think can be meaningful next steps. - A Courage Challenge you can adapt to your actual week. Courage Challenge of the Week ⭐ Choose one thing you’ve postponed until you feel more confident. Pick a manageable first action, choose a realistic time, and identify what would help you begin. Afterward, write down what you did, what you learned, and what could help next time. Feeling fabulous afterward is optional. Glitter pants are Kevin’sdepartment. Free tools The ADHD Reset™ (https://theanxiousalpha.com/the-adhd-reset) The Anxiety Reset Kit™ (https://theanxiousalpha.com/anxiety-reset-kit) The Executive Dysfunction Emergency Kit™ (https://theanxiousalpha.com/the-executive-dysfunction-emergency-plan) Read the companion article (https://www.theanxiousalpha.com/the-articles) A thought to take with you “The woman you are today deserves a turn, too.” Brave Looks Good on You.

2. 

   6 Oct 2026

   How to Stop Spiraling (Without Fighting Your Thoughts)

   One unanswered message, and suddenly your brain's planning a new identity and a goat farm. Sound familiar? In this episode of The Alpha Podcast with Tracy Lynn Gray™, Tracy explores how to step out of anxious thought spirals without debating every “what if.” With warmth, practical examples, and Kevin the glitter-pants squirrel's unsolicited disaster briefing, you'll practice noticing a thought, reconnecting with the present, and choosing a useful next step—even while your mind's still talking. In this episode: - How to recognize when reflection becomes a repetitive worry loop. - What cognitive defusion means in everyday language. - How to try “I'm having the thought that…” without turning it into anothertest. - A brief exercise for noticing your surroundings. - How to distinguish an actionable problem from uncertainty you can't currently resolve. - The notice, name, choose practice. - Why noticing a spiral late still gives you a place to begin. Courage Challenge of the Week ⭐ On three occasions, notice a familiar spiral, name the thought, notice one thing around you, and choose one useful action or return to a meaningful activity for two minutes. Then finish: “The thought showed up, and I chose to ______.” Adapt the challenge to your needs. The goal is practicing your response, not making every thought vanish. Free resources: The FREE Anxiety Reset Kit™ (https://theanxiousalpha.com/anxiety-reset-kit) The FREE ADHD Reset™ (https://theanxiousalpha.com/the-adhd-reset) The FREE Executive Dysfunction Emergency Plan™ (https://theanxiousalpha.com/the-executive-dysfunction-emergency-plan) Explore Tracy's Website (https://www.theanxiousalpha.com) Resources mentioned: VA: Working with Pain-Related Thoughts (https://www.va.gov/wholehealthlibrary/tools/working-with-pain-related-thoughts.asp) —explanation of cognitive defusion, presented on a pain-focused page. NHS: Mindfulness (https://www.nhs.uk/mental-health/self-help/tips-and-support/mindfulness/) — awareness of thoughts andpresent sensations. NHS: Tackling your worries (https://www.nhs.uk/every-mind-matters/mental-wellbeing-tips/self-help-cbt-techniques/tackling-your-worries/) — worry time andpractical problem-solving. This episode offers education and encouragement. If anxiety or repetitive worry regularly disrupts daily life, a qualified mental health professional can help you find support that fits. Brave Looks Good on You. 💜

3. 

   29 Sept 2026

   Say It Before You Believe It: The Words That Help You Become Her

   Show notes What if you could practice a new way of speaking to yourself before it felt natural? In this episode, Tracy starts with a viral claim about abracadabra and follows the idea that stayed with her: “I create as I speak.” She shares how repeated affirmations, everyday self-talk, and small matching actions can help you practice becoming the woman you want to be. You’ll hear: Why Tracy doesn’t wait to believe an affirmation completely before saying it How to choose words you’ll actually use on a messy Monday morning What to do when your brain argues with your new sentence How words and practical systems can work together A seven-day Courage Challenge: Say it, then show it Free tools mentioned: The Anxiety Reset Kit™ (https://www.theanxiousalpha.com/anxiety-reset-kit?utm_source=chatgpt.com) The ADHD Reset™ (https://www.theanxiousalpha.com/the-adhd-reset?utm_source=chatgpt.com) The Executive Dysfunction Emergency Plan™ (https://www.theanxiousalpha.com/the-executive-dysfunction-emergency-plan?utm_source=chatgpt.com) Research and background: The popular “I create as I speak” explanation of abracadabra isn’t an established origin. Oxford records an early Latin use, and an Aramaic-language analysis challenges the popular translation. The self-affirmation research discussed in the episode studied reflection on core values; the self-talk review studied sports performance. Those are distinct practices and settings.

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Apple Podcasts (US)

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