As a psychologist working with individuals, couples, teens, and families, I’ve learned that the quality of our relationships often comes down to one thing: how we manage anxiety in the moment.

When anxiety is high, it hijacks how we listen, how we speak, and how we interpret others. It turns simple questions into perceived attacks. It fuels shutdowns, arguments, and distance. But something surprisingly simple can change the whole dynamic—fast.

I call it the 30-Second Reset.

This strategy is based on a growing body of research showing that even brief moments of

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