Episode 22: The Predictability Problem Series - From Bracing to Anchoring (Part 2) How Physician Partners Can Reclaim Calm Amid Burnout and Uncertainty

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:

  1. Acknowledge what's real

  2. Notice your narrative

  3. Challenge it with choice

  4. Hold a grounding cue

  5. Orient toward what's stable

  6. 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