Lift the Fog
Esi Zar
This audiobook is narrated by a digital voice.
Some mornings, it’s hard just to sit up in bed.
The weight in your chest, the racing thoughts, the tightness behind your eyes—it’s all there before you even take your first breath of the day.
Maybe you’re tired of pretending you’re okay.
Maybe you’re showing up for work, your family, or even just your basic responsibilities, but deep down you feel like you're falling apart—and no one really sees it.
Or maybe your emotions come like waves—sudden, crashing, and impossible to predict.
One moment you’re fine. The next, you're anxious, numb, overwhelmed, or sad for reasons you can't explain. And all you want is for it to stop.
If this sounds like you, you're not alone—and you're not broken.
You're human. You’re trying. And you deserve tools that actually help.
That’s why this book exists.
Lift the Fog isn’t about quick fixes or toxic positivity. It’s not going to tell you to “just think happy thoughts” or pretend that pain doesn’t exist.
Instead, it gives you 15 simple, practical tools you can use daily—even on the hardest days.
Each chapter offers a specific tool that’s designed to help you feel a little more in control, a little more grounded, and a lot more hopeful.
You won’t need hours of time or a perfect mindset. You just need a willingness to try, one step at a time.
Duration - 1h 41m.
Author - Esi Zar.
Narrator - Digital Voice Marcus G.
Published Date - Tuesday, 21 January 2025.
Location:
United States
Description:
This audiobook is narrated by a digital voice. Some mornings, it’s hard just to sit up in bed. The weight in your chest, the racing thoughts, the tightness behind your eyes—it’s all there before you even take your first breath of the day. Maybe you’re tired of pretending you’re okay. Maybe you’re showing up for work, your family, or even just your basic responsibilities, but deep down you feel like you're falling apart—and no one really sees it. Or maybe your emotions come like waves—sudden, crashing, and impossible to predict. One moment you’re fine. The next, you're anxious, numb, overwhelmed, or sad for reasons you can't explain. And all you want is for it to stop. If this sounds like you, you're not alone—and you're not broken. You're human. You’re trying. And you deserve tools that actually help. That’s why this book exists. Lift the Fog isn’t about quick fixes or toxic positivity. It’s not going to tell you to “just think happy thoughts” or pretend that pain doesn’t exist. Instead, it gives you 15 simple, practical tools you can use daily—even on the hardest days. Each chapter offers a specific tool that’s designed to help you feel a little more in control, a little more grounded, and a lot more hopeful. You won’t need hours of time or a perfect mindset. You just need a willingness to try, one step at a time. Duration - 1h 41m. Author - Esi Zar. Narrator - Digital Voice Marcus G. Published Date - Tuesday, 21 January 2025.
Language:
English
Lift the Fog
Duration:00:00:02
15 Daily Tools to Handle Depression, Anxiety, and Mood Swings
Duration:00:00:06
Introduction:
Duration:00:00:03
When the Light Feels Too Far Away
Duration:00:02:12
Chapter 1 – The Truth You’re Not Broken: Shattering the myth of being “flawed.” You’re not weak
Duration:00:00:07
your mind is trying to protect you. Understanding this is the first step to healing.
Duration:00:01:32
Your Brain Is Trying to Help—It’s Just Not Helping Well
Duration:00:00:59
You’ve Been Fighting an Invisible Battle Without a Map
Duration:00:01:00
The Real First Step: Drop the Shame
Duration:00:00:31
A Small, Powerful Shift You Can Make Today
Duration:00:00:41
Journaling Prompt
Duration:00:00:17
Before You Turn the Page
Duration:00:00:36
Chapter 2 – Naming the Storm: What You’re Really Feeling
Duration:00:00:04
Learn to identify your emotions accurately so they stop overwhelming you. Clarity begins when you name what hurts.
Duration:00:00:52
When You Can’t Name It, You Can’t Calm It
Duration:00:00:51
From Blurry to Clear: The Power of Precise Emotion
Duration:00:00:46
The Feelings Wheel: A Daily Decoder
Duration:00:01:09
Real Life: A Story of Naming the Storm
Duration:00:00:48
A Simple Daily Practice
Duration:00:00:41
Chapter 3 – The 5-Minute Morning Reset:
Duration:00:00:04
A simple, repeatable morning tool to regain control and calm before the chaos starts
Duration:00:01:09
The Morning Spiral Is Real
Duration:00:00:44
The Power of the First Five Minutes
Duration:00:00:36
Real Life: The Morning That Changed Everything
Duration:00:00:52
The 5-Minute Morning Reset (Try This Tomorrow)
Duration:00:01:35
Chapter 4 – Breaking the Loop: How to Catch Spiral Thinking
Duration:00:00:05
Stop anxiety before it hijacks your day. A daily tool to disrupt overthinking and catastrophizing.
Duration:00:01:15
The Mind's Alarm System Is Sensitive—Not Stupid
Duration:00:01:00
A Real Moment: From Spiral to Stillness
Duration:00:01:05
The Interrupt & Anchor Tool: Stop the Spiral Before It Builds
Duration:00:01:08
Why This Works (Even If It Feels Silly at First)
Duration:00:00:36
Chapter 5 – Micro-Wins: Why Tiny Successes Matter More Than You Think
Duration:00:00:06
Shift from survival mode to momentum. Celebrate progress, not perfection.
Duration:00:00:57
The Lie of “All or Nothing” Thinking
Duration:00:00:36
Redefining Progress: The Power of Micro-Wins
Duration:00:00:52
Real Life: A Win That Changed the Story
Duration:00:01:08
The Brain Science Behind Celebrating Small Wins
Duration:00:00:42
How to Practice Micro-Wins (Without Eye-Rolling)
Duration:00:00:51
Chapter 6 – The Grounding Habit: Anchor Yourself in the Present
Duration:00:00:05
An easy-to-learn tool to stay present when your emotions pull you backward or forward in time.
Duration:00:01:10
What Is Grounding—And Why Does It Work So Well?
Duration:00:00:41
Real Life: A Flight, a Panic Attack, and a Window Seat
Duration:00:00:59
The 5-4-3-2-1 Grounding Technique
Duration:00:01:21
Build the Habit, Not the Hero Moment
Duration:00:00:36
You’re Allowed to Slow Down
Duration:00:00:20
Chapter 7 – Rewriting Your Inner Voice: How to Change the Internal Dialogue That Hurts You
Duration:00:00:07
How to change your internal dialogue so it motivates instead of attacks.
Duration:00:01:05
Your Inner Voice Was Taught—Not Chosen
Duration:00:00:48
Real Life: The Inner Voice That Crushed Her Confidence
Duration:00:00:56
How to Begin Rewriting the Voice in Your Head
Duration:00:00:18
1. NOTICE the voice
Duration:00:00:20
2. NAME the belief
Duration:00:00:20
3. NURTURE with truth
Duration:00:00:33
What Kindness Sounds Like (Even When You Don’t Feel It)
Duration:00:00:37
Chapter 8 – The Energy Equation: Fuel, Sleep, and the Mood Connection
Duration:00:00:06
Understanding how physical health feeds mental health — and the 3 most overlooked daily habits.
Duration:00:00:53
Your Body Is Not Separate From Your Mood
Duration:00:00:49
Real Life: A Burnout That Looked Like a Breakdown
Duration:00:01:01
The Three-Part Energy Equation
Duration:00:00:12
1. Fuel: What you eat and drink
Duration:00:00:30
2. Sleep: Quantity and quality
Duration:00:00:36
3. Rhythm: Movement and routine
Duration:00:00:40
The Myth of "Mind Over Body"
Duration:00:00:31
What You Can Do Today (Even If You’re Exhausted)
Duration:00:00:31
Chapter 9 – Mood Mapping: A Daily Check-In to See the Bigger Picture
Duration:00:00:06
Track patterns. Predict dips. Feel less confused by your emotions over time.
Duration:00:00:54
When You Feel Lost Inside Yourself
Duration:00:00:45
Real Life: The Calendar That Saved Her Sanity
Duration:00:00:59
Why Mood Mapping Works
Duration:00:00:47
How to Start Mood Mapping (No Fancy App Required)
Duration:00:00:11
Step 1: Choose a method
Duration:00:00:14
Step 2: Log your mood once a day
Duration:00:00:34
Step 3: Look for trends every 1–2 weeks
Duration:00:00:22
What to Track (If You Want to Go Deeper)
Duration:00:00:37
Chapter 10 – The Safe Space Ritual: Build a Daily Practice of Emotional Safety
Duration:00:00:06
Build a daily practice of emotional safety — a place to breathe, feel, and be.
Duration:00:01:09
Why Emotional Safety Isn’t a Luxury—It’s a Necessity
Duration:00:00:47
Real Life: The Chair That Became a Sanctuary
Duration:00:00:51
What Is a Safe Space Ritual?
Duration:00:00:41
Designing Your Own Safe Space Ritual
Duration:00:00:09
1. Choose your physical space
Duration:00:00:25
2. Choose your grounding object or ritual
Duration:00:00:26
3. Set a time limit (start small)
Duration:00:00:30
This Isn’t Indulgent. It’s Rewiring.
Duration:00:00:41
Chapter 11 – The Power of Saying No: Set Emotional Boundaries Without Guilt
Duration:00:00:07
Set emotional boundaries without guilt. Saying “no” is a tool for peace.
Duration:00:00:54
The Myth of Being “Nice”
Duration:00:00:44
Real Life: A Text That Changed Everything
Duration:00:01:00
Boundaries Aren’t Walls—They’re Doors With Locks
Duration:00:00:42
How to Start Saying No Without Guilt (Or Less of It)
Duration:00:00:13
1. The Pause
Duration:00:00:20
2. The Kind No
Duration:00:00:20
3. The Inner Check-In
Duration:00:00:23
A Truth You Might Need to Hear Today
Duration:00:00:30
Chapter 12 – Feel It to Heal It: Mastering Emotional Waves
Duration:00:00:05
Learn how to ride through sadness, fear, and rage without getting swept away.
Duration:00:01:14
What Happens When You Don’t Feel What You Feel
Duration:00:00:40
Real Life: The Rage That Wasn’t Just Rage
Duration:00:00:51
The “Wave” Model of Emotion
Duration:00:00:51
How to Ride an Emotional Wave Without Drowning in It
Duration:00:00:09
1. Notice without judgment
Duration:00:00:15
2. Get into your body
Duration:00:00:22
3. Stay curious, not reactive
Duration:00:00:11
4. Let it crest and fall
Duration:00:00:15
Important: This Is Not About Being Alone With Pain
Duration:00:00:29
Chapter 13 – Connection Over Isolation: Why You Don’t Have to Do This Alone
Duration:00:00:06
Practical steps for building a real support system — even if you're starting with zero energy.
Duration:00:01:07
Why We Withdraw When We Need Support the Most
Duration:00:01:01
Real Life: The Voice Memo That Changed Her Story
Duration:00:01:07
You Don’t Need a Crowd—You Need a Circle
Duration:00:00:42
How to Reconnect When You Feel Disconnected
Duration:00:00:13
1. The “No Pressure” Reach-Out
Duration:00:00:23
2. The Scheduled Support Touchpoint
Duration:00:00:17
3. The Energy-Adjusted Social Plan
Duration:00:00:21
What If I Have No One Right Now?
Duration:00:00:51
Chapter 14 – The Resilience Toolkit: What to Do on the Bad Days
Duration:00:00:06
A customized plan to use when everything feels like too much.
Duration:00:01:00
The Illusion That “Bad Days” Erase Progress
Duration:00:00:43
Real Life: The Binder That Helped Him Stay
Duration:00:00:58
Your Resilience Toolkit: What to Include
Duration:00:00:16
1. Grounding Tools
Duration:00:00:19
2. Soothing Reminders
Duration:00:00:19
3. Support List
Duration:00:00:22
4. Micro-Actions
Duration:00:00:18
5. Joy Sparks (even if dim)
Duration:00:00:20
6. Encouragement from the Past You
Duration:00:00:24
Important: Keep It Simple and Honest
Duration:00:00:28
Chapter 15 – Rewrite the Script: Become the Author of Your Inner Story
Duration:00:00:06
Learn how to change the way you talk to yourself — and reshape your life from the inside out.
Duration:00:00:58
The Narrator in Your Head
Duration:00:00:51
Real Life: From Critic to Coach
Duration:00:00:59
Three Simple Practices to Rewrite Your Inner Script
Duration:00:00:16
1. Name the Narrator
Duration:00:00:26
2. Introduce a Kinder Voice
Duration:00:00:29
3. Create a Daily “Script Shift” Practice
Duration:00:00:27
You Are the Author Now
Duration:00:00:26
Closing Chapter – The Fog Lifts From Within
Duration:00:00:04
A final word from someone who sees your strength now—clearly.
Duration:00:01:22
The Lighthouse and the Lantern
Duration:00:01:09
You Know More Than You Think
Duration:00:00:54
When You Feel Yourself Slipping
Duration:00:00:36
What I Hope You Remember Most
Duration:00:00:43
A Final Invitation
Duration:00:00:31
And Finally…
Duration:00:00:25