The Anxiety Coaches Podcast

In today's episode, Gina discusses key strategies for coping with intense anxiety. Radical acceptance and realizing our power in the present moment in particular are discussed. The appropriate use of distraction is also considered, and it is suggested to develop a personal distraction plan for those times when distraction is our best choice. Listen in for these key anxiety coping skills today!Please visit our Sponsor Page to find all the links and codes for our awesome sponsors!https://www.theanxietycoachespodcast.com/sponsors/Thank you for supporting The Anxiety Coaches Podcast.Find even more peace and calm with our Supercast premium access membership! https://anxietycoaches.supercast.com/Here's what's included for $5/month:❤ New Ad-Free episodes every Sunday and Wednesday❤ Access to the entire Ad-free back-catalog with over 600 episodes❤ Premium meditations recorded with you in mind❤ And more fun surprises along the way!All this in your favorite podcast app!To learn more go to:https://www.theanxietycoachespodcast.comJoin our Group Coaching Full or Mini Membership Program Learn more about our One-on-One CoachingWhat is anxiety?Quote:You are the sky. Everything else – it's just the weather.-Pema ChödrönChapters0:00:24 Finding Peace and Calm Amid Overwhelming Anxiety0:02:13 Strategies for Coping and Regaining Control of Stress0:03:15 Embracing Radical Acceptance for Emotional Freedom0:04:32 Letting Go of Self-Judgment and Self-Criticism0:05:52 Overcoming the Spiral of Self-Judgment and Criticism0:07:38 Embracing Coping Statements and Radical Acceptance0:10:32 Understanding the Impact of Past Events on Present Circumstances0:11:56 Focusing on the Present Moment for Control and Action0:13:20 Embracing the Imperfect Perfection of the Present Moment0:15:12 Shifting Perspective to Focus on the Now0:17:02 Radical Acceptance and Letting Go0:22:34 Finding Peace: Embracing the Sky WithinSummaryIn this episode of the Anxiety Coaches Podcast, we dive into strategies for coping with overwhelming anxiety and distressing emotions. It's important to acknowledge that not everyone experiences the same level of distress, but for those who do, it can be quite challenging. Often, people turn to unhealthy coping mechanisms because they feel overwhelmed and can't access other options.To break free from this cycle, we introduce the concept of radical acceptance. It's a combination of cognitive restructuring, acceptance, and mindfulness. By recognizing the reality of our current situation without blame or anger, we can regain control and make better decisions. Letting go of self-judgment and self-criticism is essential, as it only perpetuates the cycle of anxiety. Instead, we suggest using coping statements like "this is what it is" and "I can't change what has already happened" to shift our focus and find ways to move forward.We often find ourselves dwelling on the past, wishing we could change things and blaming ourselves for our mistakes. But radical acceptance teaches us to let go of blame and anger and understand that our present circumstances are the result of a series of events, not a single situation. When we fight with the past, we only fuel our stress response and drain our energy. Instead, we need to focus on the present moment, because that's where we have control and the power to take action.Even if we don't like what's happening, we have to accept that this moment is perfect because it's happening. We can't change the past or predict the future, but we can make clear decisions and take action in the present. It's important to avoid getting caught up in worrying about what might happen and instead bring ourselves back to what is happening now. Learn more about your ad choices. Visit megaphone.fm/adchoicesSee Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

In today's episode, Gina discusses the importance of maintaining a peaceful, harmonious mealtime to help alleviate stress and enhance anxiety recovery. Mealtimes can be a major source of stress and anxiety for many, especially with spouses and children involved. A number of recommendations are included to help make mealtimes as peaceful and stress-free as possible. Listen in for these helpful tips today!Please visit our Sponsor Page to find all the links and codes for our awesome sponsors!https://www.theanxietycoachespodcast.com/sponsors/Thank you for supporting The Anxiety Coaches Podcast.Find even more peace and calm with our Supercast premium access membership! https://anxietycoaches.supercast.com/Here's what's included for $5/month:❤ New Ad-Free episodes every Sunday and Wednesday❤ Access to the entire Ad-free back-catalog with over 600 episodes❤ Premium meditations recorded with you in mind❤ And more fun surprises along the way!All this in your favorite podcast app!To learn more go to:https://www.theanxietycoachespodcast.comJoin our Group Coaching Full or Mini Membership Program Learn more about our One-on-One CoachingWhat is anxiety?Quote:In times of stress, it's not what we eat but how we eat that can make a difference.-Kelly RudolphChapters0:00:24 Introduction: Bringing Peace and Calm to your Life0:02:03 The Impact of Stressful Mealtimes on Family Well-being0:06:28 Strategies for Creating a Calm and Enjoyable Mealtime0:09:35 The Role of Parents in Setting the Emotional Tone0:13:08 Navigating Mealtime Challenges in a Family Setting0:14:08 Getting Clear on Our Needs and Wants for Help0:15:03 Communicating Our Needs and Wants to Others0:16:03 Applying the Concept of Needs and Wants to LifeSummaryIn today's episode of the Anxiety Coaches Podcast, we dive deep into the topic of mealtime stress and how it impacts our lives. We discuss the various factors that contribute to mealtime stress, including the stress that can arise from the act of eating itself. We highlight the ways in which stress can lead to difficulties during mealtimes, such as making food a source of comfort and using it as a means to relieve stress. However, this can have negative consequences on our overall well-being.One particular challenge with mealtime stress arises in the context of family settings, where there may be different preferences and dislikes among family members. This not only makes mealtime less enjoyable but can also contribute to long-term anxiety issues. Additionally, mealtime can act as a trigger for disordered eating behaviors, as individuals may resort to controlling their food intake to cope with stress.To counter mealtime stress, we emphasize the importance of fostering a calm and happy environment during mealtimes. Arguments and power struggles should be avoided, as they can create negative atmospheres that persist beyond the dinner table. We suggest incorporating stress-relieving behaviors or practices, such as expressing gratitude before the meal, to promote relaxation and enjoyment. It's essential, however, to tailor these suggestions to what works best for each family.We recognize that everyone has different nervous systems, and some individuals may require a peaceful and quiet environment to feel at ease while eating. Parents, in particular, play a crucial role in creating a calm atmosphere during mealtimes. They should offer well-balanced meals and engage in conversations with their children about new foods. It's important to remember that it's okay if children don't immediately like certain foods, as tastes can change over time Learn more about your ad choices. Visit megaphone.fm/adchoicesSee Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

In today's episode, Gina discusses alcohol and how it can affect people with anxiety. Alcohol has a wide range of effects and can affect different individuals in different ways. One interesting paradox with alcohol is how it can suppress cortisol production on its initial pass through the body, but upon elimination cortisol production (and thus anxiety) increases. Listen in for more knowledge and wisdom about how alcohol may be affecting you and your anxiety and learn how to fix it!Huberman Lab’s episode titled What Alcohol Does to Your Body, Brain & Healthhttps://www.hubermanlab.com/episode/what-alcohol-does-to-your-body-brain-healthPlease visit our Sponsor Page to find all the links and codes for our awesome sponsors!https://www.theanxietycoachespodcast.com/sponsors/Thank you for supporting The Anxiety Coaches Podcast.Find even more peace and calm with our Supercast premium access membership! https://anxietycoaches.supercast.com/Here's what's included for $5/month:❤ New Ad-Free episodes every Sunday and Wednesday❤ Access to the entire Ad-free back-catalog with over 600 episodes❤ Premium meditations recorded with you in mind❤ And more fun surprises along the way!All this in your favorite podcast app!To learn more go to:https://www.theanxietycoachespodcast.comJoin our Group Coaching Full or Mini Membership Program Learn more about our One-on-One CoachingWhat is anxiety?Quote:The day after drinking can be a minefield of anxiety, filled with regrets and hangover-induced worries.-Dr. Lisa Anderson, Addiction SpecialistChapters0:00:24 Introduction: Exploring Unseen Anxiety0:02:27 The Potential for Anxiety from Drinking Alcohol0:12:26 The Chronic Effects of Alcohol on Cortisol Levels0:14:17 Managing Cortisol Levels and Anticipatory Stress0:18:47 The Aftermath of Drinking: Anxiety and RegretsSummaryIn this episode of the Anxiety Coaches Podcast, Gina Ryan explores the often overlooked relationship between alcohol consumption and anxiety. She emphasizes that this issue should be approached from a health standpoint rather than a moral perspective. Ryan highlights several scenarios in which anxiety can arise from alcohol, including cravings for a drink, social pressures, feelings of guilt or regret from past experiences, and concerns about physical and mental health. She points out that even after the alcohol has left the body, anxiety can linger. Ryan also delves into the impact of alcohol on cortisol levels, a stress hormone, both during and after drinking. To further educate listeners, she recommends checking out Dr. Andrew Huberman's podcast for more in-depth information on the topic. Ultimately, Ryan's goal is to shed light on the connection between alcohol and anxiety and provide strategies for effectively managing it.During this segment of the podcast, I delve into the effects of alcohol on cortisol levels and stress. I explain that initially, alcohol can suppress the release of cortisol, creating a sense of relaxation and reduced stress. However, as the alcohol begins to leave the system, there is a rebound effect, leading to an increase in cortisol levels. Additionally, alcohol can disrupt sleep, which further contributes to elevated cortisol levels. Individuals struggling with alcohol use disorders may experience chronic stress and anxiety, resulting in prolonged elevation of cortisol levels, even during periods of not actively drinking. Withdrawal from alcohol can also intensify stress levels and anxiety, resulting in withdrawal symptoms like panic attacks. To mitigate the impact of alcohol on cortisol levels, I suggest individuals limit their alcohol consumption and incorporate stress reduction techniques such as exercise, meditation, and maintaining a healthy lifestyle. Learn more about your ad choices. Visit megaphone.fm/adchoicesSee Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

In today's episode, Gina discusses the usefulness of sharing with others various aspects of your anxiety healing journey. Sharing the healing tools you have learned to cope and reduce your anxiety can help reinforce this knowledge in you, in addition to benefiting the individuals you are sharing with. From joining anxiety groups to just sharing with friends or family, a number of sharing strategies are suggested. Listen in and discover how you can help yourself by sharing your knowledge today!Please visit our Sponsor Page to find all the links and codes for our awesome sponsors!https://www.theanxietycoachespodcast.com/sponsors/Thank you for supporting The Anxiety Coaches Podcast.Find even more peace and calm with our Supercast premium access membership! https://anxietycoaches.supercast.com/Here's what's included for $5/month:❤ New Ad-Free episodes every Sunday and Wednesday❤ Access to the entire Ad-free back-catalog with over 600 episodes❤ Premium meditations recorded with you in mind❤ And more fun surprises along the way!All this in your favorite podcast app!To learn more go to:https://www.theanxietycoachespodcast.comJoin our Group Coaching Full or Mini Membership Program Learn more about our One-on-One CoachingWhat is anxiety?Quote:The best way to learn is to teach.-Frank OppenheimerTo teach is to learn twice.-Joseph JoubertChapters0:00:24 Benefits of Sharing Your Anxiety Healing Journey0:01:45 Reinforcing Understanding and Deepening Comprehension0:03:10 Enhancing Critical Thinking and Active Engagement0:15:05 Sharing Knowledge in Groups and on Social Media0:16:12 Sharing Tips and Tools with Loved OnesSummaryIn this episode of the Anxiety Coaches Podcast, we delve into the benefits of sharing your anxiety healing journey with others. As Frank Oppenheimer and Joseph Joubert once said, teaching is a powerful way to learn. So, when we teach others about our journey, we reinforce our own understanding and deepen our comprehension of anxiety-clearing concepts. It also encourages critical thinking and active engagement, leading to better retention and application of learned tools and practices. But the benefits don't stop there.By teaching others, we boost our self-confidence and enhance our communication skills. Sharing our journey helps us reinforce memory and empathy, improving our interpersonal skills and fostering collaboration. By understanding and empathizing with others' perspectives, we can better meet their unique healing needs. This not only enhances our own learning but also contributes to long-term retention and understanding.Sharing our journey or story with others, whether it's in a meeting or online, can be incredibly motivating and keep us committed to our healing process. Overcoming fear, anxiety, and panic takes time and patience, so it's important to stick with it. By sharing our story, we inspire ourselves to explore our own health and healing, and it encourages us to engage in lifelong learning.Even if we're only a step ahead of someone else on the same journey, we can offer support and guidance based on our own experiences. It's not just about taking in information; it's about actively engaging with it. Whether we're taking notes, highlighting key points, or finding ways to review and revisit what we've learned, actively engaging with the material deepens our understanding and makes it easier to share with others. Learn more about your ad choices. Visit megaphone.fm/adchoicesSee Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

In today's episode, Gina discusses a range of strategies to help you cultivate a stress-free life. These strategies are often easy to implement and can help keep any anxiety at a minimum. From building up your personal psycho-physical resilience to creating an environment that does not naturally increase your stress levels, these ideas will help you start living a more peaceful life. Listen in today!Pomodoro app mentioned: http://lifeat.io/Please visit our Sponsor Page to find all the links and codes for our awesome sponsors!https://www.theanxietycoachespodcast.com/sponsors/Thank you for supporting The Anxiety Coaches Podcast.Find even more peace and calm with our Supercast premium access membership! https://anxietycoaches.supercast.com/Here's what's included for $5/month:❤ New Ad-Free episodes every Sunday and Wednesday❤ Access to the entire Ad-free back-catalog with over 600 episodes❤ Premium meditations recorded with you in mind❤ And more fun surprises along the way!All this in your favorite podcast app!To learn more go to:https://www.theanxietycoachespodcast.comJoin our Group Coaching Full or Mini Membership Program Learn more about our One-on-One CoachingWhat is anxiety?Quote:The time to relax is when you don't have time for it.-Sydney J. HarrisChapters0:00:24 Introduction and Importance of Calming the Storm Within0:03:06 Building Resilience: Strategies for Stress-Free Living0:09:17 Finding Your Sweet Spot for Sleep and Maintaining Schedule0:13:08 Clearing Clutter and Adjusting Your Environment0:14:41 Enhancing Your Environment with Scents and Music0:17:15 Embracing Silence and Decorating Naturally0:18:44 Creating a Refuge for Calmness and Well-beingSummaryIn this episode, we delve into the strategies for stress-free living and finding inner peace. We believe that prioritizing relaxation is paramount, even when we feel overwhelmed. Chronic tension can have detrimental effects on our physical and mental well-being, so it's crucial to find ways to reduce stress. Increasing resilience is one approach we suggest, starting with slowing down, reducing our to-do lists, and scheduling regular breaks throughout the day. Deep breathing is also important, as our breath is closely linked to our emotions. Breathing deeply from the diaphragm can help promote relaxation. Incorporating humor into our lives is another tip we offer, as laughter can act as a tension reliever. Additionally, following a balanced diet consisting of natural, whole foods can enhance our bodies' ability to manage stress. Paying attention to our sleep is crucial as well, as everyone requires different amounts of rest. We encourage listeners to discover their ideal amount of sleep by experimenting on weekends or vacations.Moving on to sleep quality, we explore various strategies. We recommend experimenting with your sleep schedule to find the optimal bedtime, gradually moving it back by an hour each night until you wake up feeling refreshed. It's crucial to maintain this consistent sleep schedule even on weekends and holidays. Regular exercise is highlighted as an effective stress management tool. Whether it's resistance bands, strength training, or a simple walk, finding an exercise routine that suits you is key. We also discuss the therapeutic effects of creative outlets such as painting or writing for reducing stress. Cultivating supportive relationships is essential for managing stress. We encourage reaching out to family and friends and advocating for your needs. Adjusting your environment, from decluttering to incorporating pleasant scents like essential oils or creating a soothing ambiance through music or silence, can contribute to a calmer mind. Learn more about your ad choices. Visit megaphone.fm/adchoicesSee Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

In today's episode, Gina discusses a listener's email commenting on a previous episode about living in the present moment. This previous episode was in response to a listener question about aging and uncertainty, particularly in regard to medical care. Becoming more comfortable with uncertainty can make living in the present moment much easier and can help reduce and eliminate chronic anxiety. Listen in for tips on how to live peacefully in the present moment even with unresolvable issues.Please visit our Sponsor Page to find all the links and codes for our awesome sponsors!https://www.theanxietycoachespodcast.com/sponsors/Thank you for supporting The Anxiety Coaches Podcast.Find even more peace and calm with our Supercast premium access membership! https://anxietycoaches.supercast.com/Here's what's included for $5/month:❤ New Ad-Free episodes every Sunday and Wednesday❤ Access to the entire Ad-free back-catalog with over 600 episodes❤ Premium meditations recorded with you in mind❤ And more fun surprises along the way!All this in your favorite podcast app!To learn more go to:https://www.theanxietycoachespodcast.comJoin our Group Coaching Full or Mini Membership Program Learn more about our One-on-One CoachingWhat is anxiety?Quote:Chapters0:00:24 Finding Peace in the Present Moment0:01:30 Listener Dee's Insights on Feeling Safe and Deserving Help0:04:43 Living in the Present and Fostering Resilience0:13:50 Building Resilience and Prioritizing Self-Care0:14:41 Setting Realistic Expectations and Finding Meaning and Purpose0:16:46 Practicing Gratitude and Living Peacefully with Unresolvable IssuesSummaryIn this episode of the Anxiety Coaches Podcast, the host Gina Ryan shares an email from a listener named Dee who discusses finding peace in the present moment. Dee expresses her appreciation for the podcast's inclusive approach towards listeners of all ages, highlighting that emotions can affect anyone regardless of age. She finds hope and comfort in the idea of being able to handle whatever comes her way by staying present. Dee also opens up about feeling dismissed by medical professionals and the fear of an uncertain future.Gina responds by emphasizing the importance of embracing the present moment and finding inner peace despite unresolved issues. She expresses gratitude for Dee's feedback and emphasizes the value of sharing experiences and wisdom among listeners. Gina now moves on to discussing strategies that can help individuals deal with unresolvable issues.To begin, it is crucial to accept that not all problems can be completely resolved. Letting go of the need to fix everything is necessary for personal growth and peace of mind. Embracing uncertainty is a significant aspect of life, as not everything can be neatly resolved. Instead, individuals should focus on what they can control and take proactive steps to improve those areas. Seeking support from loved ones or a therapist can be beneficial in finding relief and gaining perspective.Mindfulness and meditation are powerful tools that can help individuals stay in the present moment and reduce anxiety related to the future. Cultivating resilience through positive thinking, problem-solving skills, and emotional intelligence is essential. Prioritizing self-care, setting realistic expectations, and finding meaning and purpose in life can contribute to overall fulfillment. Additionally, practicing gratitude and acknowledging the positive aspects of life can shift focus away from unresolvable problems.Gina concludes by emphasizing that living peacefully with unresolvable issues is an ongoing process. Through the incorporation of these strategies, individuals can better navigate the challenges that arise. She extends her gratitude to Dee for sharing her email and highlights the positive impact her meditation practice can have. Learn more about your ad choices. Visit megaphone.fm/adchoicesSee Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

In today's episode, Gina discusses the importance of the subconscious for our overall mental wellness. We can discount stress and other things in such a way that we are oblivious to the causes of anxiety symptoms emerging in our lives. Denial, normalization, avoidance and other adverse coping mechanisms can contribute to this state of overburdened subconscious mind and unaware conscious mind. Listen in to better understand causes of this situation, how to avoid it and how to heal from it.Please visit our Sponsor Page to find all the links and codes for our awesome sponsors!https://www.theanxietycoachespodcast.com/sponsors/Thank you for supporting The Anxiety Coaches Podcast.Find even more peace and calm with our Supercast premium access membership! https://anxietycoaches.supercast.com/Here's what's included for $5/month:❤ New Ad-Free episodes every Sunday and Wednesday❤ Access to the entire Ad-free back-catalog with over 600 episodes❤ Premium meditations recorded with you in mind❤ And more fun surprises along the way!All this in your favorite podcast app!To learn more go to:https://www.theanxietycoachespodcast.comJoin our Group Coaching Full or Mini Membership Program Learn more about our One-on-One CoachingWhat is anxiety?Quote:Your body hears everything your mind says.-Naomi JuddChapters0:00:24 Welcoming Back and Introducing the Topic of Subconscious Anxiety Behaviors0:01:11 Exploring the Depth of the Subconscious Mind and Its Impact0:01:18 Unconscious Anxiety Behaviors: Bubbling up and Wanting to be Released0:02:11 Subconscious Anxiety Behaviors: Living a More Stressful Life Than Realized0:08:40 Stigma and Self-Perception: Hiding Stress and Denial0:15:36 Recognizing Anxiety as the Last Resort0:16:37 Working on Subconscious Anxiety BehaviorsSummaryIn this episode of the Anxiety Coaches Podcast, we delve into the unseen world of subconscious anxiety behaviors and their impact on our daily lives. Research indicates that a significant portion of our thoughts and actions, up to 95%, are influenced by our subconscious. These hidden anxieties can manifest as physical symptoms and sensations that may baffle healthcare providers.I urge listeners to examine their routines and thought patterns to uncover any underlying signs of anxiety. Often, we engage in anxious behaviors without even realizing they are driven by anxiety. Examples include excessive planning, overthinking, and avoidance. We may deny or downplay our stress levels, normalizing them as part of everyday life. It's vital to recognize that stress is experienced differently by each individual and can have a profound impact on our well-being.Many individuals shy away from acknowledging their stress due to the fear of the implications it may have on their responsibilities and commitments. This avoidance can lead to a dangerous "head-in-the-sand" mentality, where we pretend everything is fine while our stress levels continue to rise. Stigma surrounding stress admission, especially among professionals, further compounds these feelings of denial.We explore the consequences of hiding our stress and presenting a facade of having it all together. The fear of appearing weak or incapable of handling challenges can contribute to anxiety and bury our emotions deeper into our subconscious. It is crucial to recognize that our perceived "normal" level of stress may actually be unhealthy, and anxiety can manifest in various ways. Learn more about your ad choices. Visit megaphone.fm/adchoicesSee Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

In today's episode, Gina discusses the concept of sanctuary trauma, a form of trauma that occurs when an individual's safe space becomes a location of further trauma. Trauma is often involved in the development of mental health problems, including anxiety. Listen in for details about sanctuary trauma, including its affects on the psyche as well as ways to heal from this unique form of anxiety provoking experience.Book from today's show:Waking the Tiger: Healing Traumaby Peter A. Levinehttps://amzn.to/45ybAaePlease visit our Sponsor Page to find all the links and codes for our awesome sponsors!https://www.theanxietycoachespodcast.com/sponsors/Thank you for supporting The Anxiety Coaches Podcast.Find even more peace and calm with our Supercast premium access membership! https://anxietycoaches.supercast.com/Here's what's included for $5/month:❤ New Ad-Free episodes every Sunday and Wednesday❤ Access to the entire Ad-free back-catalog with over 600 episodes❤ Premium meditations recorded with you in mind❤ And more fun surprises along the way!All this in your favorite podcast app!To learn more go to:https://www.theanxietycoachespodcast.comJoin our Group Coaching Full or Mini Membership Program Learn more about our One-on-One CoachingWhat is anxiety?Quote:Trauma is perhaps the most avoided, ignored, belittled, denied, misunderstood, and untreated cause of human suffering.– Peter LevineChapters0:00:24 Introduction and the concept of sanctuary trauma0:02:16 Peter Levine's perspective on trauma0:13:57 Recognizing the Effects of Sanctuary Trauma0:15:23 Seeking Help and Support for Healing Sanctuary Trauma0:17:18 Strategies for Healing Sanctuary TraumaLong SummaryIn this episode of the Anxiety Coaches Podcast, we delve into the concept of sanctuary trauma and its relationship to anxiety. As Peter Levine once said, it is imperative to understand and heal trauma. That's exactly what we aim to explore in this episode.We begin by introducing the term "sanctuary trauma," coined by Dr. Steven Silver. Sanctuary trauma occurs when individuals seek solace and support in what they believe to be a safe environment, only to encounter more trauma. We acknowledge that many of our listeners may have experienced this type of trauma themselves, and we want to validate their experiences.Trauma is subjective and varies from person to person. We provide a psychological definition of trauma and sanctuary, emphasizing the importance of creating a safe and supportive environment for individuals who have experienced trauma. Unfortunately, betrayal often goes hand in hand with sanctuary trauma and can shatter a person's sense of safety and security.Throughout the episode, we provide examples of situations where sanctuary trauma can arise, such as mistreatment or dismissal by healthcare providers. We highlight the profound emotional distress that sanctuary trauma can cause, including feelings of hurt, anger, and confusion. This type of trauma can have long-lasting effects, leading to issues such as anxiety, depression, and even post-traumatic stress disorder (PTSD).We dive deeper into the connection between sanctuary trauma and its impact on individuals' ability to form healthy relationships and connections. This perpetuates anxiety and trauma, leading some individuals to turn to drugs and alcohol as coping mechanisms, which can escalate into addiction, causing further harm. Sanctuary trauma can also manifest in physical health problems, such as headaches, sleep disturbances, and chronic pain. Learn more about your ad choices. Visit megaphone.fm/adchoicesSee Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

In today's episode, Gina discusses common anxiety related behaviors that lead to increased stress and therefore, increased anxiety. Things like avoidance, procrastination and overthinking are behaviors that can easily exacerbate our stress and anxiety. Listen in for a wide range of different behaviors that put us at risk for increased stress and anxiety and learn how to avoid them!Please visit our Sponsor Page to find all the links and codes for our awesome sponsors!https://www.theanxietycoachespodcast.com/sponsors/Thank you for supporting The Anxiety Coaches Podcast.Find even more peace and calm with our Supercast premium access membership! https://anxietycoaches.supercast.com/Here's what's included for $5/month:❤ New Ad-Free episodes every Sunday and Wednesday❤ Access to the entire Ad-free back-catalog with over 600 episodes❤ Premium meditations recorded with you in mind❤ And more fun surprises along the way!All this in your favorite podcast app!To learn more go to:https://www.theanxietycoachespodcast.comJoin our Group Coaching Full or Mini Membership Program Learn more about our One-on-One CoachingWhat is anxiety?Quote:Stress is an ignorant state. It believes that everything is an emergency.-Natalie GoldbergChapters0:00:24 Unmasking the Silent Stressors0:03:49 Common Anxiety Behaviors That Drive More Stress0:09:23 Neglecting Self-Care and People Pleasing Can Increase Stress0:14:10 Neutralizing Negative Self-Talk and Reinforcement0:15:51 Mind Reading and the Dangers of Assuming Others' Thoughts0:16:41 The Exhaustion of Hypervigilance and Constant Alertness0:17:37 Reflecting on Unconscious Stressful BehaviorsSummaryIn this episode of the Anxiety Coaches Podcast, we delve into the topic of unmasking the silent stressors in our lives. We explore how certain anxiety behaviors can unknowingly drive more stress and worsen our symptoms. These behaviors, such as avoidance, chronic procrastination, ruminating on negative thoughts, setting unrealistic high standards, seeking constant reassurance, catastrophizing, holding tension in our bodies, isolating ourselves, and using substances to cope, all contribute to our stress levels.It is crucial to be aware of these behaviors and understand their impact on our overall well-being. By acknowledging and addressing them, we can begin to work towards bringing our minds and bodies back to a state of peace and calm. It's important to recognize that neglecting our self-care, such as exercise and proper nutrition, can make our bodies less resilient to stress and further worsen our anxiety symptoms.Identifying and expressing our needs and wants instead of constantly trying to please others is key. Engaging in self-criticism and negative self-talk can erode our self-esteem and keep us trapped in a cycle of anxiety. Avoiding difficult conversations and conflicts may lead to pent-up emotions and more stress in the long run. Mind reading and assuming what others think can result in misunderstandings and unnecessary stress as well. Lastly, remaining constantly on guard and hypervigilant can chronically stress us out.To manage these anxiety behaviors, it is important to recognize them and take some time to reflect on how we may be unconsciously adding more stress to our lives. Remember, stress believes everything is an emergency, but through self-awareness and conscious efforts, we can learn to effectively manage it. Learn more about your ad choices. Visit megaphone.fm/adchoicesSee Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

In today's episode, Gina discusses metaphors and how to use them to understand mental health and healing. Particular healing metaphors from listener emails are included for illustrative purposes. Exercise for conceiving of your own positive metaphors for healing are also provided.Please visit our Sponsor Page to find all the links and codes for our awesome sponsors!https://www.theanxietycoachespodcast.com/sponsors/Thank you for supporting The Anxiety Coaches Podcast.Find even more peace and calm with our Supercast premium access membership! https://anxietycoaches.supercast.com/Here's what's included for $5/month:❤ New Ad-Free episodes every Sunday and Wednesday❤ Access to the entire Ad-free back-catalog with over 600 episodes❤ Premium meditations recorded with you in mind❤ And more fun surprises along the way!All this in your favorite podcast app!To learn more go to:https://www.theanxietycoachespodcast.comJoin our Group Coaching Full or Mini Membership Program Learn more about our One-on-One CoachingWhat is anxiety?Quote:There comes a point in your life when you realize your hardest times are your best times, too—you will see the rainbow of your life.–Roy BennettChapters0:00:24 Exploring Healing Metaphors in Mental Health0:01:32 Sharing Listener Wisdom and Emails0:03:24 Addressing Being Mocked by Health Professionals0:04:17 Using Metaphors for Healing0:05:12 Anxiety as a Hurricane: A Listener's Metaphor0:06:57 Sunshine After the Rain: Finding Hope and Renewal0:17:24 Embracing the Ups and Downs of LifeSummaryIn this episode of the Anxiety Coaches Podcast, Gina Ryan explores the power of metaphors in healing and how nature can teach us about mental health. She begins by acknowledging the emails she has received from listeners sharing their own metaphors and expresses her gratitude for being able to share their wisdom on the show. Gina also mentions the unfortunate experience of a listener who was mocked by a psychiatrist when using metaphors to express themselves, and promises to address this issue in a future episode.Gina shares her personal experience of learning about metaphors and healing while working with renowned expert Dr. Anita Johnston. She emphasizes that while metaphors may not come naturally to us, they can be a powerful tool in reaching our psyche and finding creative solutions. She believes that metaphors can greatly assist us on our mental health journeys.Several listener metaphors are shared, including one from N who likens anxiety to a hurricane. N describes her personal coping strategies for navigating the storm, such as meditation, breathing exercises, and calming music. Another metaphor that resonates with Gina is the image of sunshine after the rain, representing hope and renewal. She frequently observes nature and its cycles, which serves as a reminder of the interconnectedness between our lives and the natural world. Learn more about your ad choices. Visit megaphone.fm/adchoicesSee Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

In today's episode, Gina discusses strategies for enabling your soul's inherent capacity to provide you with healing. Through increasing our time reflecting on and embracing stillness, we can increase and activate our innate healing abilities. Listen in for ideas about how stillness can set the stage for improved healing from anxiety and how to increase stillness in your life!Please visit our Sponsor Page to find all the links and codes for our awesome sponsors!https://www.theanxietycoachespodcast.com/sponsors/Thank you for supporting The Anxiety Coaches Podcast.Find even more peace and calm with our Supercast premium access membership! https://anxietycoaches.supercast.com/Here's what's included for $5/month:❤ New Ad-Free episodes every Sunday and Wednesday❤ Access to the entire Ad-free back-catalog with over 600 episodes❤ Premium meditations recorded with you in mind❤ And more fun surprises along the way!All this in your favorite podcast app!To learn more go to:https://www.theanxietycoachespodcast.comJoin our Group Coaching Full or Mini Membership Program Learn more about our One-on-One CoachingWhat is anxiety?Quote:To lie still and think little is the cheapest medicine for all diseases of the soul.-Friedrich NietzscheChapters0:00:24 Embracing Stillness for Soul Healing0:05:43 Prioritizing Self-care and Inner Peace for Stress Management0:08:41 Incorporating Stillness into Daily Life for Mind-Body Connection0:14:00 Practicing Calm and Peaceful Thinking0:14:52 Overthinking and its Effects on Stress and Anxiety0:16:17 Seeking Support and Connection for HealingSummaryIn this episode of the Anxiety Coaches Podcast, we delve into the transformative power of stillness and how it can help unlock the healing potential of our souls. Drawing inspiration from a quote by Nietzsche, we explore the profound impact that moments of stillness and quiet reflection can have on our overall well-being.By consciously embracing stillness, we cultivate a deeper awareness of our thoughts and emotions, allowing us to reduce stress and anxiety. Engaging in gentle practices such as yoga and Tai Chi can help release physical tension and facilitate a stronger mind-body connection.Nietzsche's words also remind us to avoid the trap of overthinking and instead practice acceptance and letting go of excessive worry. Through prioritizing self-care, self-awareness, and the pursuit of inner peace, we are empowered to overcome the challenges of stress and anxiety and live a more fulfilling life.We encourage our listeners to incorporate more stillness into their daily routines through mindfulness practices, deep breathing exercises, and creating spaces for quiet reflection. These moments of stillness not only cultivate a sense of patience and self-compassion but also cultivate resilience in managing stress and anxiety.Addressing our physical, emotional, and spiritual needs is essential for holistic healing and finding balance. By embracing stillness and exploring different practices, we can tap into its profound benefits and improve our overall well-being.Becoming aware of our negative thoughts and practicing thought observation without judgment is a key aspect of alleviating stress and anxiety. It's vital to understand that it is not the actual thought itself that causes trouble but rather the judgment we attach to it. Stillness provides an opportunity for self-reflection and introspection, allowing us to understand our thought patterns and triggers better.Recognizing the mind-body connection, we emphasize the importance of releasing physical tension through practices such as yoga and breathing exercises. By caring for our mental and physical well-being, we can witness significant improvements in our overall health, including changes in blood pressure. Learn more about your ad choices. Visit megaphone.fm/adchoicesSee Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

In today's episode, Gina discusses the tendency of the anxious mind to present individuals with terrifying "what if's". By so doing the anxious mind works itself up further and drives the body into fearful overdrive. In addition to deflating many of the most common "what if's", a unique solution is offered: present the mind with benevolent "what if" thoughts instead. A number of example positive "what if's" are included. Listen in and take advantage of this knowledge today!Please visit our Sponsor Page to find all the links and codes for our awesome sponsors!https://www.theanxietycoachespodcast.com/sponsors/Thank you for supporting The Anxiety Coaches Podcast.Find even more peace and calm with our Supercast premium access membership! https://anxietycoaches.supercast.com/Here's what's included for $5/month:❤ New Ad-Free episodes every Sunday and Wednesday❤ Access to the entire Ad-free back-catalog with over 600 episodes❤ Premium meditations recorded with you in mind❤ And more fun surprises along the way!All this in your favorite podcast app!To learn more go to:https://www.theanxietycoachespodcast.comJoin our Group Coaching Full or Mini Membership Program Learn more about our One-on-One CoachingWhat is anxiety?Quote:In the midst of chaos, there is also opportunity.-Sun TzuChapters0:00:24 Exploring the Flip Side of Anxieties: What Ifs0:02:02 Finding Opportunity in the Midst of Chaos0:02:46 The Scary Thoughts that Haunt the Anxious Mind0:03:28 Fear of Not Being Liked at a Party or Job Interview0:04:28 Fear of Stopping Breathing during Meditation or Relaxation Techniques0:06:09 Reassurance and Concrete Evidence against Fear of Stopping Breathing0:07:16 Fear of Panic and Lack of Help0:08:26 Finding Inner Strength and Reassurance0:11:04 Fear of Needing to Use the Bathroom0:12:11 Coping with the Fear of Running Out in Social Situations0:14:18 Addressing the Fear of Getting Sick and Not Waking Up0:15:13 Understanding the Mind's Primitive Response to Keep Safe0:16:06 Exploring Deeper Stressors and Journaling Techniques0:17:28 Exploring New Perspectives: What If Scenarios0:17:42 Embracing Positive What-Ifs0:18:55 Embracing the Possibility of Success0:20:27 Finding Opportunity in ChaosSummaryWelcome to another episode of the Anxiety Coaches Podcast, where we dive into the flip side of anxieties, the "what ifs." We understand that if you've been feeling anxious or stressed for a while, these anxious thoughts may resonate with you. In the midst of chaos, as Sun Tzu wisely said, there is also opportunity. Remembering this, we invite you to consider the potential for opportunity within your "what if" thoughts.We explore common "what if" scenarios, such as the fear of a fast heart rate leading to death or the worry of not being liked in social situations and job interviews. We address concerns about breathing, reassuring you that your body will take care of you even if your breathing feels off. Additionally, we tackle the fear of having a panic attack and nobody coming to your aid, emphasizing the significance of finding evidence to challenge these anxious thoughts. Throughout, we aim to provide understanding, reassurance, and practical strategies for managing these anxious "what if" thoughts.Moving on, we discuss the idea of self-care and finding comfort in our own company. Mindfulness and meditation are suggested as effective practices for spending time with our own minds, as with growth and evolution, the need for outer reassurance and dependence on others diminishes. We address common fears, like the fear of death, being unable to find help, or being trapped in a confined space, offering practical solutions and personal anecdotes. It's important to not let these thoughts dictate our lives and respond to them with humor. Learn more about your ad choices. Visit megaphone.fm/adchoicesSee Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

In today's episode, Gina discusses what happens to stress that accumulates in our minds and bodies as we go about our lives. If we do not take time out to provide ourselves with a variety of self-care techniques, we may find this stress building up and causing adverse health consequences, in addition to chronic anxiety. Listen in for suggestions on how you can reduce your accumulated stress and live with more peace, health and happiness in your life.Please visit our Sponsor Page to find all the links and codes for our awesome sponsors!https://www.theanxietycoachespodcast.com/sponsors/Thank you for supporting The Anxiety Coaches Podcast.Find even more peace and calm with our Supercast premium access membership! https://anxietycoaches.supercast.com/Here's what's included for $5/month:❤ New Ad-Free episodes every Sunday and Wednesday❤ Access to the entire Ad-free back-catalog with over 600 episodes❤ Premium meditations recorded with you in mind❤ And more fun surprises along the way!All this in your favorite podcast app!To learn more go to:https://www.theanxietycoachespodcast.comJoin our Group Coaching Full or Mini Membership Program Learn more about our One-on-One CoachingWhat is anxiety?Quote:The mind should be allowed some relaxation, that it may return to its work all the better for the rest.–SenecaChapters0:00:24 Introduction and the Importance of Rest0:01:25 Where does the stress go? Exploring different areas of stress0:02:40 The impact of chronic stress on the body0:09:32 The Three Areas of Well-being: Mind, Body, and Spirit0:10:31 Achieving a Well Mind: Relaxation, Reflection, and Creativity0:11:33 The Importance of a Well Body: Joyful Energy and Vibrant Health0:14:36 Emotions and Rest: Finding Balance0:15:58 Finding Bliss and Purpose in the Bigger Picture0:18:07 Finding Stress Relief in Spiritual Practices0:19:24 Closing Thoughts and a Quote from SenecaSummaryIn this episode of the Anxiety Coaches Podcast, I dive into the topic of stress and its impact on our overall well-being. I start off by quoting Seneca, who emphasized the importance of allowing the mind to relax and return to its work. From there, I explore the various areas of our lives where stress can accumulate and take a toll on our physical and mental health.I discuss how stress can manifest in different aspects of our lives, including the physical, mental, social, creative, spiritual, emotional, and sensory realms. In particular, I shed light on the stressors associated with living in a digital world, where constant exposure to news and opinions can overwhelm our senses. It's crucial to recognize the need for rest in these areas, as chronic stress can lead to a range of issues such as muscle tension, headaches, back pain, shortness of breath, heart and blood vessel problems, elevated stress hormone release, chronic fatigue, low mood, weakened immune system, and disruptions in women's menstruation and sexual desire.Furthermore, I explain the connection between chronic stress and digestive problems. I delve into our body's fight or flight response, which prioritizes survival over digestion, resulting in inadequate digestive processes and long-term gastrointestinal issues.To achieve overall well-being, it's vital to promote relaxation and address stress across different dimensions of our lives. Mental wellness entails being relaxed, reflective, and creative, free from chronic worry, anxiety, or depression. Physical wellness involves having joyful energy and vibrancy, enabling us to perform tasks and feel healthy. Spiritual wellness, on the other hand, encompasses feeling connected to something greater than ourselves and finding purpose in the universe or a higher power. Learn more about your ad choices. Visit megaphone.fm/adchoicesSee Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

In today's episode, Gina focuses in on one of anxiety's most common modes of operation: exaggerating threats while underestimating one's ability to respond to such threats. With an understanding of this tendency, those suffering from anxiety can reverse this tendency and come to see themselves as stronger and more than capable of handling life's various difficulties. Listen in for advice on how to realize your inherent strength and realize that no challenge is too much to deal with successfully.Please visit our Sponsor Page to find all the links and codes for our awesome sponsors!https://www.theanxietycoachespodcast.com/sponsors/Thank you for supporting The Anxiety Coaches Podcast.Find even more peace and calm with our Supercast premium access membership! https://anxietycoaches.supercast.com/Here's what's included for $5/month:❤ New Ad-Free episodes every Sunday and Wednesday❤ Access to the entire Ad-free back-catalog with over 600 episodes❤ Premium meditations recorded with you in mind❤ And more fun surprises along the way!All this in your favorite podcast app!To learn more go to:https://www.theanxietycoachespodcast.comJoin our Group Coaching Full or Mini Membership Program Learn more about our One-on-One CoachingWhat is anxiety?Quote:Anxiety tends to magnify perceived threats while diminishing our faith in our own ability to handle them.-Thom RutledgeChapters0:00:24 Anxiety's modus operandi: overestimating threats, underestimating abilities.0:02:00 The impact of anxiety: magnifying threats, diminishing self-confidence.0:05:40 Using the funhouse mirror metaphor to manage anxiety.0:13:43 Stepping away from the funhouse mirror0:14:51 Using visualization to find a clear and confident perspective0:15:45 Insight from journaling: identifying patterns and triggersSummaryIn this episode of the Anxiety Coaches Podcast, we delve into the topic of anxiety and how it tends to exaggerate threats while undermining our belief in our own abilities. As Tom Rutledge states, anxiety can magnify our perceived threats and make us doubt our capacity to handle them. It's easy to fall into the trap of accepting these exaggerated threats without questioning them, and this is where we need to make a change.I introduce the metaphor of standing in front of a funhouse mirror, illustrating how anxiety distorts our perception and makes obstacles seem larger than they truly are. Not only that, but it also diminishes our sense of self and leaves us feeling feeble. To combat this, I emphasize the importance of grounding techniques and mindfulness to reconnect with the present moment and gain a clearer perspective.Moving on, I discuss various strategies for managing anxiety. Grounding ourselves and practicing deep breathing exercises can help calm our nervous system and allow us to respond rather than react to anxiety-provoking situations. Another technique involves using positive affirmations to counteract the negative self-image that anxiety creates. Reminding ourselves of past successes and capabilities through kind words in front of a mirror can be powerful in combatting these negative thoughts.Gradual exposure to triggering situations is another helpful strategy. By starting small and gradually challenging ourselves with bigger tasks, we can normalize anxiety and change our perspective on it. It's important to question our anxious thoughts and focus on the facts. By looking at the issue from a different angle, we can recognize any distortions or exaggerations that anxiety may be causing.Self-compassion is crucial throughout this journey. Treating ourselves with kindness and visualizing stepping away from the funhouse mirror can help approach challenges with clarity and confidence. Journaling our thoughts and feelings can also provide valuable insights into patterns and triggers, making it easier to manage anxiety. Learn more about your ad choices. Visit megaphone.fm/adchoicesSee Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

In today's episode, Gina responds to a listener email that shares a realization relating to her safety and wellness in the present moment in the face of anxiety. The listener has clearly come to an understanding of some of the core principles shared here on the Anxiety Coaches Podcast, particularly relating to the separation that exists between our existence in the present moments and the thoughts and feelings we may be having in the present moment. Listen in to gain insight on how to handle anxious thoughts and feelings in the present moment and maintain a deeper sense of safety and security despite such thoughts.Please visit our Sponsor Page to find all the links and codes for our awesome sponsors!https://www.theanxietycoachespodcast.com/sponsors/Thank you for supporting The Anxiety Coaches Podcast.Find even more peace and calm with our Supercast premium access membership! https://anxietycoaches.supercast.com/Here's what's included for $5/month:❤ New Ad-Free episodes every Sunday and Wednesday❤ Access to the entire Ad-free back-catalog with over 600 episodes❤ Premium meditations recorded with you in mind❤ And more fun surprises along the way!All this in your favorite podcast app!To learn more go to:https://www.theanxietycoachespodcast.comJoin our Group Coaching Full or Mini Membership Program Learn more about our One-on-One CoachingWhat is anxiety?Quote:The relaxation response is a physical state of deep rest that changes the physical and emotional responses to stress... and the opposite of the fight or flight response.-Herbert BensonChapters0:00:24 Listener Epiphany: Feeling Safe in the Present Moment0:01:32 Sharing a Powerful Email from a Listener0:03:05 Importance of Mindfulness and Present Moment Awareness0:13:13 The Power of Progressive Muscle Relaxation0:14:17 The Importance of Journaling and Self-Reflection0:17:22 Physical Movement and Letting Go of Unnecessary StressorsSummaryIn this episode of the Anxiety Coaches Podcast, we dive into the topic of feeling safe in the present moment. One of our listeners had a significant realization after listening to a previous episode - they discovered that their anxiety does not define them and is not a reflection of who they are in the present. Rather, it is tied to thoughts about the past and future. This newfound awareness has allowed them to feel safe and let go of fear. We are overjoyed to see their progress and appreciate their kind words.We emphasize the power of mindfulness meditation in focusing on the present moment and detaching from anxiety. However, we acknowledge that incorporating a new activity into an already busy schedule can be challenging. To ensure consistency, we suggest coupling mindfulness meditation with existing habits, such as practicing it when getting out of bed in the morning or when laying down at night. Additionally, we explore the effectiveness of breathing exercises, particularly the technique of lengthening and slowing down the exhale, which can calm the nervous system and reduce anxiety. Progressive muscle relaxation is also recommended as it helps release tension and increases body awareness in the present moment.As part of managing anxiety, we mention Dr. Herbert Benson's book, "The Relaxation Response," which provides valuable insights and techniques. We stress the importance of self-discovery and utilizing various methods and resources to find what works best for each individual. Journaling is encouraged for identifying patterns of anxious thinking and processing emotions in a safe space, whether it be through traditional journaling or digital methods. Additionally, we suggest physically destroying or discarding written entries as a therapeutic way to release anxious thoughts and emotions. Learn more about your ad choices. Visit megaphone.fm/adchoicesSee Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

In today's episode, Gina discusses the value of traditional Chinese medicine (TCM) and acupuncture for treating chronic anxiety. Many people in the West may not be familiar with how TCM and acupuncture works. This episode clarifies the approach to treating illness and maintaining wellness that TCM practitioners use in their practices. Listen in and discover a whole new set of treatment options that may be available for helping you to overcome chronic anxiety-panic!Please visit our Sponsor Page to find all the links and codes for our awesome sponsors!https://www.theanxietycoachespodcast.com/sponsors/Thank you for supporting The Anxiety Coaches Podcast.Find even more peace and calm with our Supercast premium access membership! https://anxietycoaches.supercast.com/Here's what's included for $5/month:❤ New Ad-Free episodes every Sunday and Wednesday❤ Access to the entire Ad-free back-catalog with over 600 episodes❤ Premium meditations recorded with you in mind❤ And more fun surprises along the way!All this in your favorite podcast app!To learn more go to:https://www.theanxietycoachespodcast.comJoin our Group Coaching Full or Mini Membership Program Learn more about our One-on-One CoachingWhat is anxiety?Quote:The natural healing force within each of us is the greatest force in getting well.-HippocratesChapters0:00:24 Introduction to Ancient Wisdom for Modern Anxiety0:02:13 Holistic Approach of Acupuncture and Chinese Medicine0:14:53 Promoting Relaxation and Energy Flow0:16:18 Tailoring a Treatment Plan and Communication with Healthcare ProviderSummaryIn this episode of the Anxiety Coaches Podcast, we explore the ancient wisdom of acupuncture and Chinese medicine as a modern approach to managing anxiety. We begin by acknowledging the healing power that resides within each of us, as emphasized by Hippocrates. Acupuncture and Chinese medicine take a holistic approach to anxiety, seeking to restore balance and harmony throughout the body.While everyone's experiences may differ, I, Gina Ryan, personally share my positive experiences with acupuncture for smoke-induced asthma. I delve into the ways in which acupuncture and Chinese medicine can effectively address anxiety. Through stimulating the flow of energy within the body, acupuncture promotes relaxation of both the mind and body. This, in turn, reduces stress hormones, improves the quality of sleep, and shifts the body from the fight or flight response to a restful and digestive state.Acupuncture also encourages mindfulness and fosters mind-body connection, aiding in pain reduction and promoting overall well-being. The treatments themselves are personalized, tailored to each individual's specific patterns of disharmony. By targeting the factors contributing to stress and anxiety, these treatments promote relaxation and balance.According to traditional Chinese medicine, the body's vital energy, known as Qi, flows through pathways called meridians. Blockages or imbalances in this flow can lead to physical or emotional health issues. Acupuncture stimulates specific points along these meridians, regulating and facilitating the flow of Qi while removing blockages. By doing so, balance is restored, as traditional Chinese medicine places great emphasis on maintaining equilibrium within the body. Learn more about your ad choices. Visit megaphone.fm/adchoicesSee Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

In today's episode, Gina responds to a listener email commenting on his own struggle with anxiety-inducing thoughts. The listener suggests the common thread running through the most distressing thoughts he has is that they involve future (often catastrophic) events that have not yet come to pass. Listen in to see how to best respond to such thinking and learn to overcome a major anxiety creating pattern: intrusive thinking about events that have not yet (and may never) come to pass.Please visit our Sponsor Page to find all the links and codes for our awesome sponsors!https://www.theanxietycoachespodcast.com/sponsors/Thank you for supporting The Anxiety Coaches Podcast.Find even more peace and calm with our Supercast premium access membership! https://anxietycoaches.supercast.com/Here's what's included for $5/month:❤ New Ad-Free episodes every Sunday and Wednesday❤ Access to the entire Ad-free back-catalog with over 600 episodes❤ Premium meditations recorded with you in mind❤ And more fun surprises along the way!All this in your favorite podcast app!To learn more go to:https://www.theanxietycoachespodcast.comJoin our Group Coaching Full or Mini Membership Program Learn more about our One-on-One CoachingWhat is anxiety?Quote:Your mind is your instrument. Learn to be its master, not its slave.-Remez SassonChapters0:00:24 Going from random to recognizable with anxious thoughts0:01:09 Realization: Anxieties revolve around future events and scenarios0:03:19 Using mindfulness to bring the mind back to reality0:13:24 Responding to anxieties with a beneficial mindset0:14:39 Resting in the idea of handling it when it comes0:16:31 Realizing the power to come back to the present momentSummaryIn this episode of the Anxiety Coaches Podcast, we delve into the idea of going from random to recognizable with our anxious thoughts. We explore the roots of anxiety and how they manifest in our minds. One listener shared a comment that resonated with several others - that many of their anxieties had a common thread: they were all centered around future events and scenarios. This realization was a breakthrough for the listener, as they found it helpful to remind themselves that they will handle these situations when they actually occur, instead of trying to control them in the present.As the host, I emphasize the importance of being the master of our minds rather than being enslaved by our anxious thoughts. I quote Ramez Sasson, who said, "You have power over your mind, not outside events. Realize this, and you will find strength." So often, individuals with anxiety search for patterns in their anxieties, trying to make sense of their constant worries. I ask listeners if they have noticed any patterns in their own anxious thoughts.We acknowledge that the anxieties surrounding future events are common and often based on hypothetical scenarios. Our imagination can take us to dark places, but it's essential not to let these thoughts dictate our present experience or become slaves to our minds. Instead, we should use our minds as instruments and discern which thoughts require attention and which can be put aside for the time being.Moving forward, we shift our discussion towards the common anxieties people have about future flights and how to handle them. We explore the fact that many of these fears are anticipatory, and our imagination can run wild with negative possibilities. However, it's crucial to remember that these anxieties are not happening in the present moment. Spending too much time in future anxious thinking can exhaust our bodies and keep us stuck in a fight or flight reaction pattern.The key to breaking free from this pattern is practicing mindfulness and bringing our minds back to the present moment when we catch ourselves falling down the wormhole of anxious thoughts. By regularly engaging in meditation and being mindful, we build the strength to redirect our thoughts to reality. Learn more about your ad choices. Visit megaphone.fm/adchoicesSee Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

In today's episode, Gina discusses the differences between key terms describing people with varying degrees of anxiety: Introversion, Shyness and Social Anxiety Disorder (SAD). There is generally a spectrum of intensity of anxiety relating to social interactions with other people and these terms are used to describe various areas of this intensity. Listen in to better understand if any of these terms describe yourself and what they really mean.Please visit our Sponsor Page to find all the links and codes for our awesome sponsors!https://www.theanxietycoachespodcast.com/sponsors/Thank you for supporting The Anxiety Coaches Podcast.Find even more peace and calm with our Supercast premium access membership! https://anxietycoaches.supercast.com/Here's what's included for $5/month:❤ New Ad-Free episodes every Sunday and Wednesday❤ Access to the entire Ad-free back-catalog with over 600 episodes❤ Premium meditations recorded with you in mind❤ And more fun surprises along the way!All this in your favorite podcast app!To learn more go to:https://www.theanxietycoachespodcast.comJoin our Group Coaching Full or Mini Membership Program Learn more about our One-on-One CoachingWhat is anxiety?Quote:Understanding the intricate threads of introversion, shyness, and social anxiety disorder is a journey toward self-awareness, acceptance, and growth.-UnknownChapters0:00:24 Exploring the Distinctions: Introversion, Shyness, and Social Anxiety Disorder0:03:27 Understanding Introversion: Embracing Inner Experiences0:06:17 The Dance of Discomfort: Exploring Shyness0:07:24 Social Anxiety Disorder: Beyond Shyness0:14:54 The Spectrum of Social Anxiety0:16:13 Managing Anxiety through Avoidance0:17:41 Embracing Self-Awareness and GrowthSummaryIn this episode of the Anxiety Coaches Podcast, we delve into the distinctions between introversion, shyness, and social anxiety disorder. These terms are often used interchangeably, but they represent unique aspects of who we are.Introversion is a fundamental personality trait that is characterized by a preference for inner thoughts and emotions over constant external stimulation. As introverts, we tend to recharge our energy through solitude and introspection, and we value deep connections over superficial engagements.On the other hand, shyness is more about the emotional response to social situations, particularly in unfamiliar settings. When we are shy, we may experience fear or discomfort when interacting with others, but over time and with familiar faces, our shyness can diminish.Social anxiety disorder, also known as social phobia, goes beyond shyness and is considered a mental health condition. It involves an overwhelming fear of negative social judgment or humiliation. Those of us with social anxiety disorder may consistently experience distress in social situations and may even avoid them altogether in order to manage the intense anxiety and fear associated with them.It's crucial for us to recognize the differences between these terms and understand where we stand on the spectrum. By reflecting on our own experiences, we can gain insight into whether introversion, shyness, or social anxiety disorder is impacting our well-being. Seeking help from therapists, coaches, or mental health experts can provide guidance and support if needed.Regardless of where we fall on the spectrum of introversion, shyness, or social anxiety disorder, our experiences are valid. Embracing self-awareness and taking steps to seek support if necessary can empower us to navigate the path forward with confidence and clarity.In this episode, we provide a quick checklist to help our listeners identify whether they are more inclined towards introversion, shyness, or social anxiety disorder. It's important to note that these labels are not meant to diagnose, but rather to guide self-reflection and understanding. Learn more about your ad choices. Visit megaphone.fm/adchoicesSee Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

In today's episode, Gina discusses the importance of exercise in the anxiety recovery journey. Exercise can be a complex topic for anxiety sufferers as it can very often trigger anxiety! The key to overcoming exercise induced anxiety lies in taking small, gradual steps towards greater exercise achievement. Listen in for helpful advice on how to integrate more exercise into your life and improve your anxiety recovery today!Please visit our Sponsor Page to find all the links and codes for our awesome sponsors!https://www.theanxietycoachespodcast.com/sponsors/Thank you for supporting The Anxiety Coaches Podcast.Find even more peace and calm with our Supercast premium access membership! https://anxietycoaches.supercast.com/Here's what's included for $5/month:❤ New Ad-Free episodes every Sunday and Wednesday❤ Access to the entire Ad-free back-catalog with over 600 episodes❤ Premium meditations recorded with you in mind❤ And more fun surprises along the way!All this in your favorite podcast app!To learn more go to:https://www.theanxietycoachespodcast.comJoin our Group Coaching Full or Mini Membership Program Learn more about our One-on-One CoachingWhat is anxiety?Quote:Strength does not come from the physical capacity. It comes from an indomitable will.-Mahatma GandhiChapters0:00:24 Introduction to harnessing exercise to tame anxiety0:02:25 Understanding the fight or flight response during exercise0:03:15 Gradual transformation: Overcoming exercise-induced anxiety0:04:23 Changing the crossed wires: Rewiring the brain and body0:06:13 Exploring different exercise options to ease anxiety0:07:52 The connection between lactic acid and anxiety0:10:01 The transformative potential of gentle exercise0:13:03 Establishing a Routine for Exercise0:14:14 Using Exercise to Burn off Stress Hormones0:15:26 Reminders for a Balanced Approach to ExerciseSummaryIn this episode of the Anxiety Coaches Podcast, we delve into the intricate relationship between anxiety and exercise. When we exercise, our bodies undergo various physiological responses, such as an increased heart rate and heightened alertness, which can sometimes trigger anxiety. However, it's important to recognize that these sensations are a natural part of our body's fight or flight response and should not be feared.It's not uncommon for some individuals to associate exercise with anxiety due to crossed wires in their brains. However, it's reassuring to know that many people experience these sensations, and they are not alone in their struggles. Overcoming exercise-induced anxiety takes time, and it's okay if our exercise routines need to evolve and adapt.The key to overcoming exercise-induced anxiety lies in taking gradual steps, practicing patience, and showing ourselves self-compassion. We need to understand that exercise is a powerful tool for managing anxiety, and it benefits everyone, regardless of their mental health status. It helps reduce stress and anxiety by releasing endorphins and oxytocin, elevating our mood.The intensity of the exercise doesn't always matter; even gentle activities like walking, yoga, or doing household chores can have immense benefits for our mental well-being. Consistency is crucial, aiming for at least 30 minutes of exercise, three to five times a week. However, it's essential to start slow and not push ourselves too hard. It's okay to acknowledge and understand the anxiety that may arise during exercise and give ourselves permission to take breaks or adjust the pace.Embarking on a routine of walking outdoors in the fresh air can be immensely helpful in reducing anxiety. It's important to find enjoyable activities that transport our minds somewhere else. Remember, this journey is not a quick fix but a continuous process of personal growth. Being kind to ourselves and not pushing too hard are essential components of this transformative journey. Learn more about your ad choices. Visit megaphone.fm/adchoicesSee Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

In today's episode, Gina discusses the journey of anxiety recovery from a different perspective: one that is open to the possibility that our trouble with chronic anxiety and panic may actually serve us as a profound instrument of growth and teaching. Getting back to our old self, or who we used to be before we encountered chronic anxiety-panic may not be what we truly want as our healing goal. It is important to remember that the old self indeed led us to our chronic anxiety-panic state. Listen in for an optimistic appraisal of the healing journey you are finding yourself on and rejoice in the greater, fuller self you are setting out to develop with new tools and resources of coping and healing.Please visit our Sponsor Page to find all the links and codes for our awesome sponsors!https://www.theanxietycoachespodcast.com/sponsors/Thank you for supporting The Anxiety Coaches Podcast.Find even more peace and calm with our Supercast premium access membership! https://anxietycoaches.supercast.com/Here's what's included for $5/month:❤ New Ad-Free episodes every Sunday and Wednesday❤ Access to the entire Ad-free back-catalog with over 600 episodes❤ Premium meditations recorded with you in mind❤ And more fun surprises along the way!All this in your favorite podcast app!To learn more go to:https://www.theanxietycoachespodcast.comJoin our Group Coaching Full or Mini Membership Program Learn more about our One-on-One CoachingWhat is anxiety?Quote:Life is not about waiting for the storm to pass, but about learning how to dance in the rain.-Vivian GreeneChapters0:00:24 Embracing the Journey to a Brighter Self0:02:12 Transforming Our Relationship with Anxiety0:06:23 Nurturing Growth and Embracing Acceptance0:12:43 Embracing Anxiety for Personal Growth0:13:25 Mindfulness Practices for Handling Anxiety and Life Better0:14:16 Starting a Meditation Practice and Taking Small StepsSummaryWelcome to another episode of the Anxiety Coaches Podcast, where we dive deep into the topic of growing out of anxiety and embracing the journey towards personal growth. Today, we want to highlight that anxiety is not something that defines us, but rather an experience that can lead to transformative self-discovery.When we talk about anxiety, we're referring to anxiety, panic, chronic stress, and fear, not just the fleeting human emotion of fear. It's essential for our listeners to understand that anxiety doesn't have to be a permanent state of being. Instead, it can serve as a catalyst for change and growth.The first step towards transforming our relationship with anxiety is to adopt a mindset of growth, hope, and renewal. We must recognize that anxiety, like a passing storm, will eventually clear. By nurturing acceptance and mindfulness, we can navigate tough times and develop effective coping mechanisms.Surrendering to the present moment and embracing acceptance, rather than resisting and longing for the past, is key. Making simple lifestyle adjustments, such as improving our nutrition, reducing caffeine and alcohol intake, and incorporating regular exercise, can greatly impact our relationship with anxiety.It's important to acknowledge that anxiety can actually be a lifelong teacher, providing us with invaluable coping skills. Every step we take in our recovery journey is an opportunity to learn, evolve, and ultimately thrive. Embracing our passions and engaging in activities we love, despite anxiety, can help us cultivate positivity and recognize the positive transformations that can emerge from the experience.In summary, anxiety does not define us. By embracing the journey, developing coping skills, and making lifestyle adjustments, we can grow out of anxiety and embrace a brighter, better version of ourselves. Together, let's learn to dance in the rain and share our newfound peace and calm with others who may need it. Learn more about your ad choices. Visit megaphone.fm/adchoicesSee Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

In today's episode, Gina shares a guided meditation with listeners that focuses on using the breath as an anchor. The meditation unfolds over time with guidance to return awareness to the breath, thereby maintaining mindfulness throughout. Improve your peace of mind and meditation skill with this simple guided meditation. Listen in today!Please visit our Sponsor Page to find all the links and codes for our awesome sponsors!https://www.theanxietycoachespodcast.com/sponsors/Thank you for supporting The Anxiety Coaches Podcast.Find even more peace and calm with our Supercast premium access membership! https://anxietycoaches.supercast.com/Here's what's included for $5/month:❤ New Ad-Free episodes every Sunday and Wednesday❤ Access to the entire Ad-free back-catalog with over 600 episodes❤ Premium meditations recorded with you in mind❤ And more fun surprises along the way!All this in your favorite podcast app!To learn more go to:https://www.theanxietycoachespodcast.comJoin our Group Coaching Full or Mini Membership Program Learn more about our One-on-One CoachingWhat is anxiety?Quote:We can endure almost anything if we are centered if we have some focus in our life.You can endure if you have an anchor.-Renita J. WeemsChapters0:00:24 Introduction to the concept of a meditation anchor0:01:20 Purpose and benefits of using an anchor in meditation0:02:07 Different types of anchors, focusing on the breath0:03:10 Other potential anchors: body sensations, sounds, visuals, mantras, etc.0:04:13 Importance of using a meditation anchor and its benefits0:05:05 Introduction to Breathing Anchor Practice of Mindfulness0:06:06 Settling into a Comfortable Position for Meditation0:07:03 Focus on the Physical Sensations of Breathing0:08:51 The Goal of Mindfulness: Observing the Present Moment0:09:45 Stepping Back and Observing Yourself0:10:03 Embracing Inner Experience: Finding Balance0:10:28 Tuning into our Inner Experience0:11:18 Gaining insight through detachment from thoughts and feelings0:12:16 Observing the shifting nature of thoughts and ideas0:12:53 Focusing on the Sensations and Movements of the Breath0:13:32 The Power of Anchoring in the Present Moment0:14:19 Using the Breath as Your Anchor0:15:19 Succeeding in the practice of remaining with the breath0:15:47 Finding Focus Through Breath Awareness0:16:53 Gratitude for the Practice0:17:01 Finding Strength in Centeredness and FocusSummaryIn this episode of the Anxiety Coaches Podcast, we explore the concept of using a breathing anchor during meditation to calm an anxious mind. A meditation anchor serves as a focal point that helps to maintain presence and prevent the mind from wandering. One of the most accessible and commonly used anchors is the breath. By directing our attention to the physical sensations associated with breathing, we can ground ourselves in the present moment.To begin, find a comfortable position and maybe close your eyes. Focus on the natural movement of your breath and take notice of where you feel it the most in your body. Engage in non-judgmental curiosity and let your focus settle on the breath without forcing or changing it. As you continue, remain aware of any thoughts that arise, but avoid reacting or becoming overwhelmed by them. Remember that thoughts are not hard evidence – they simply exist, and we have the power to choose how we respond to them.With consistent practice, the ability to detach from thoughts and feelings can be developed. By observing these mental phenomena without giving them too much meaning or influence, we can gradually shift our perspective and regain a sense of control. This detachment allows us to gain insight from our thoughts and feelings without being consumed by them. We recognize that our minds and hearts are not rigid, but instead are capable of change. By directing our attention back to the breath, which serves as our anchor, we remain rooted in the present moment. Learn more about your ad choices. Visit megaphone.fm/adchoicesSee Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

In today's episode, Gina discusses the medical and psychological definitions of anxiety as found in the DSM. While healing from anxiety does not require these special categorizations mainstream healthcare attaches to it, it can be useful to understand how the medical industry approaches anxiety assessment. Learn about mainstream definitions of anxiety and how this knowledge may help you on your anxiety healing journey.Please visit our Sponsor Page to find all the links and codes for our awesome sponsors!https://www.theanxietycoachespodcast.com/sponsors/Thank you for supporting The Anxiety Coaches Podcast.Find even more peace and calm with our Supercast premium access membership! https://anxietycoaches.supercast.com/Here's what's included for $5/month:❤ New Ad-Free episodes every Sunday and Wednesday❤ Access to the entire Ad-free back-catalog with over 600 episodes❤ Premium meditations recorded with you in mind❤ And more fun surprises along the way!All this in your favorite podcast app!To learn more go to:https://www.theanxietycoachespodcast.comJoin our Group Coaching Full or Mini Membership Program Learn more about our One-on-One CoachingWhat is anxiety?Quote:One of the greatest discoveries a man makes, one of his great surprises, is to find he can do what he was afraid he couldn’t do.-Henry FordChapters0:00:24 Welcome back to the Anxiety Coaches Podcast.0:01:29 Understanding the Different Presentations of Anxiety0:03:51 The Evolution of Anxiety Disorders in Diagnostic Manuals0:05:12 The Importance of Calming the Nervous System0:06:40 Exploring the Six Common Anxiety Disorders and Their Meanings0:08:39 Compassionate Exposure for Panic Disorder and Agoraphobia0:09:52 Overcoming Social Anxiety Disorder with Compassion0:11:00 Navigating Specific Phobias with Compassionate Exposure0:11:58 Wrestling with Intrusive Thoughts in OCD Treatment0:13:26 Understanding General Anxiety Disorder0:14:59 Managing Generalized Anxiety Disorder through mindfulness and cognitive restructuringSummaryIn this part of the podcast/show, I discuss the different expressions of anxiety and the labels used to describe them. I explain that anxiety was not considered a medical condition until 1980 when it was included in the DSM-3. However, I emphasize that just because new disorders are added to the DSM doesn't mean they are new experiences for people. I share my own experience with anxiety in the 1970s when there was limited information and understanding of the condition.I believe that understanding the different diagnoses and terms associated with anxiety can be helpful, but the most important thing is to focus on calming the nervous system. I mention that a forward-thinking psychiatrist suggested that people should be free of caffeine before being prescribed psychiatric medications.Next, I discuss the six topics often mentioned in psychology and doctor's offices, starting with panic disorder and agoraphobia. Panic disorder involves fearing the panic itself, and agoraphobia is the fear of the debilitating effects of panic attacks. I stress the importance of compassionately exposing oneself to confront these fears and regain a sense of control.Moving on, the second topic is social anxiety disorder, which involves the fear of embarrassment in social situations. I explain that avoidance exacerbates the fear and isolation, but gradually exposing oneself to social situations can help overcome it.In this part of the podcast, we delve into specific phobias, obsessive-compulsive disorder (OCD), generalized anxiety disorder (GAD), and post-traumatic stress disorder (PTSD). Specific phobias involve excessive fear of ordinary things, and avoidance only perpetuates the fear. The key to overcoming specific phobias is gradual exposure to the feared object or situation. Learn more about your ad choices. Visit megaphone.fm/adchoicesSee Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

In today's episode, Gina discusses how to better handle the anxiety of other who we interact with during our day. From children in our care to supervisors at work, knowing how to handle the anxiety and upset of others can help us to avoid our own catastrophic anxiety-panic reactions. Listen in for advice on how to best approach others who may be struggling with their own anxiety and remain calm yourself.Please visit our Sponsor Page to find all the links and codes for our awesome sponsors!https://www.theanxietycoachespodcast.com/sponsors/Thank you for supporting The Anxiety Coaches Podcast.Find even more peace and calm with our Supercast premium access membership! https://anxietycoaches.supercast.com/Here's what's included for $5/month:❤ New Ad-Free episodes every Sunday and Wednesday❤ Access to the entire Ad-free back-catalog with over 600 episodes❤ Premium meditations recorded with you in mind❤ And more fun surprises along the way!All this in your favorite podcast app!To learn more go to:https://www.theanxietycoachespodcast.comJoin our Group Coaching Full or Mini Membership Program Learn more about our One-on-One CoachingWhat is anxiety?Quote:When you change the way you look at things, the things you look at change.– Wayne DyerChapters0:00:24 Finding Peace and Calm: Exploring Compassion and Action0:00:54 Dealing with Other People's Anxiety: Introduction0:02:24 Checklist for Navigating Anxiety in Relationships0:10:42 Handling Boss's Anxiety: Professionalism and Self-Care0:13:52 Maintaining Professionalism and Setting Boundaries0:15:16 Suggesting Solutions and Redirecting the Focus0:16:11 Leading by Example and Seeking Guidance for Wellbeing0:18:16 Seeking Support and Professional Help for Work Stress0:19:36 Practicing New Responses for Improved Mental Well-beingSummaryIn this episode, we delve into the topic of managing anxiety, both our own and others'. I share my personal experience with anxiety and provide 13 helpful tips for navigating through it. Here are some key points we discuss:1. Staying calm and understanding that other people's anxiety is not a reflection of us.2. Empathizing with others and acknowledging their feelings without judgment.3. Practicing active listening by fully focusing on what the other person is saying.4. Validating their feelings and letting them know that we understand why they might feel that way.5. Offering support by asking how we can be of help.6. Utilizing relaxation techniques like deep breathing and grounding to manage anxiety in the moment.7. Maintaining boundaries and encouraging others to seek additional help if necessary.8. Redirecting negative thoughts and steering conversations towards positive or neutral topics.9. Limiting exposure if someone's anxiety begins to make us uncomfortable.10. Practicing self-care by participating in activities that help us relax and recharge.11. Reflecting on why someone's anxiety affects us strongly and exploring ways to manage our own triggers.12. Seeking support from friends, family, or professionals when needed.By implementing these tips, we can effectively manage our own anxiety and provide support to others who may be experiencing it.In the next segment of the podcast, we delve into navigating situations where someone in a position of power, like a boss or supervisor, is dealing with anxiety. The first tip is to maintain our own sense of calm in these scenarios. We should empathize with their work-related pressures and personal factors that may trigger their anxiety. Active listening is essential, allowing them to express their concerns while we attentively listen and respond in a measured manner. While offering support is encouraged, it's crucial to maintain professionalism and avoid getting too involved in their personal matters. Learn more about your ad choices. Visit megaphone.fm/adchoicesSee Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

In today's episode, Gina discusses the spectrum of thoughts from anxious negative thinking, to positive thinking. Between negative and positive thinking lies neutral, mindful thinking. The importance of neutral and positive thinking are discussed as are strategies for encouraging this more benevolent areas of the spectrum of thoughts. Listen in and begin to steer your thoughts towards neutral for more peace and wellness!Please visit our Sponsor Page to find all the links and codes for our awesome sponsors!https://www.theanxietycoachespodcast.com/sponsors/Thank you for supporting The Anxiety Coaches Podcast.Find even more peace and calm with our Supercast premium access membership! https://anxietycoaches.supercast.com/Here's what's included for $5/month:❤ New Ad-Free episodes every Sunday and Wednesday❤ Access to the entire Ad-free back-catalog with over 600 episodes❤ Premium meditations recorded with you in mind❤ And more fun surprises along the way!All this in your favorite podcast app!To learn more go to:https://www.theanxietycoachespodcast.comJoin our Group Coaching Full or Mini Membership Program Learn more about our One-on-One CoachingWhat is anxiety?Quote:It’s not a matter of letting go -you would do that if you could. Instead of “let go,” we should probably say “let it be.”-Jon Kabat-ZinnChapters0:00:24 Exploring the Spectrum of Thoughts0:02:07 Escaping the Wormhole of Negative Thinking0:04:54 Finding Balance in Neutral Mindfulness0:09:36 Moving from Negative to Neutral and Positive States0:11:05 The Power of Acceptance and Neutral Thinking0:13:07 Embracing a Sunny Disposition and Positive OutlookSummaryIn this episode of the Anxiety Coaches Podcast, we explore the spectrum of thoughts. On one end, there is anxious, negative thinking. In the middle, there is mindful, neutral thinking. And on the other end, there is positive thinking. While mindfulness and positive thinking are different, the goal is to land in the middle with neutral thoughts.Anxious, negative thinking leads to negative beliefs and a hot brain filled with rumination and worry. It also leads to negative behaviors and self-medication for anxiety relief. On the other hand, neutral thinking brings us into a state of balance and calmness. We observe the facts and collect the data, leading to more realistic and neutral-positive feelings. Neutral thinking is confirmed with positive outcomes and allows us to see the beauty and color in our lives.In this part of the podcast, I talk about the importance of spending more time in neutral and positive states. I explain that while we can't avoid negative states completely, we can make an effort to shift our mindset towards the positive. I give examples of how our thoughts and interpretations can impact our emotions, behaviors, and overall outcomes.I emphasize the benefits of staying centered, open, and receptive to the world around us. I discuss the different brain states of resistance, acceptance, and hope, and how they affect our experiences. I encourage listeners to strive for realistic acceptance as their default state, while also allowing for days of positivity and hope.I share my own experience of transitioning from an anxious and negative mindset to one of neutrality and mindfulness. I caution against dwelling in negativity and urge listeners to stay mindful and steer themselves towards a more positive outlook.I offer the reminder to keep listening to the podcast for more strategies and inspiration. The episode ends with a quote from John Kabat-Zinn about letting things be instead of trying to forcefully let go. Learn more about your ad choices. Visit megaphone.fm/adchoicesSee Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

In today's episode, Gina discusses how we can use deliberate interpretation to steer our response to various life events and stimuli in the environment in a way that benefits us psychologically. If we don't take active measures to proactively interpret the various factors in our environment, we will continue to succumb to our fear based anxiety response. Listen in for strategies to interpret things in ways that will make you feel better!Please visit our Sponsor Page to find all the links and codes for our awesome sponsors!https://www.theanxietycoachespodcast.com/sponsors/Thank you for supporting The Anxiety Coaches Podcast.Find even more peace and calm with our Supercast premium access membership! https://anxietycoaches.supercast.com/Here's what's included for $5/month:❤ New Ad-Free episodes every Sunday and Wednesday❤ Access to the entire Ad-free back-catalog with over 600 episodes❤ Premium meditations recorded with you in mind❤ And more fun surprises along the way!All this in your favorite podcast app!To learn more go to:https://www.theanxietycoachespodcast.comJoin our Group Coaching Full or Mini Membership Program Learn more about our One-on-One CoachingWhat is anxiety?Quote:You don't have to control your thoughts; you just have to stop letting them control you.-Dan MillmanChapters0:00:24 Exploring the Role of Interpretation in Stress and Anxiety0:01:12 Understanding the Pathway of Emotions0:01:19 Understanding the Pathway of Emotions0:04:30 Taking the Reins: Making Conscious Choices0:08:12 Interpretation: Where We Have Control over Our Emotions0:14:21 The Power of Thoughts and Body Chemistry0:15:02 The Fear-Adrenaline-Fear Loop and Impulsive Behavior0:17:12 Mastering the Art of Mind ControlSummaryIn this episode of the Anxiety Coaches Podcast, we delve into the impact of interpretation on stress and anxiety. We begin by discussing a powerful quote from Dan Millman that reminds us not to let our thoughts control us. Many people are unaware of the consistent pathway that emotions follow, with our subconscious mind often seemingly bringing emotions out of the blue. However, once these emotions enter our consciousness, we have the power to take control.We reference Michelle Rosenthal's book, "Heal Your PTSD," which outlines the evolution of emotion and the pathway they follow: stimulus, interpretation, thought, physiological response, feeling, impulse to act, and psychological response. It becomes evident that the point of control lies at the interpretation stage, where we have the opportunity to assess the meaning of the stimulus in a way that serves us. By intercepting negative interpretations and engaging our minds at an early stage, we can effectively manage our emotions.To drive this point home, we encourage listeners to focus on identifying their interpretations and reflect upon past situations to gain a better understanding of their emotional responses. We highlight the transformative potential of changing our interpretation of events, emphasizing that it can have a significant impact on our mindset and how we navigate our daily lives.We offer practical strategies for shifting our interpretations. By asking ourselves questions like "What interpretation would make me feel better?" or "How could I have looked at this differently?", we can learn to shift our focus and create the scenarios we desire. Cultivating a sense of self-care and inner strength becomes easier and stronger with practice. It allows us to tap into our empowerment when challenges arise, enabling us to catch and shift our interpretations of situations and diffuse feelings of powerlessness. Learn more about your ad choices. Visit megaphone.fm/adchoicesSee Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

In today's episode, Gina reveals key principles to help reduce cyclical anxiety driven thinking through clearing out old, stuck energy in the body. The mind and body are highly related to each other and we can improve the functioning of one through gentle manipulation of the other. Through breathing, exercise and other techniques, we can help clear out energy in our bodies and thereby clear out distracting and distressing thoughts in our minds. Listen in and learn about this key principle today!Please visit our Sponsor Page to find all the links and codes for our awesome sponsors!https://www.theanxietycoachespodcast.com/sponsors/Thank you for supporting The Anxiety Coaches Podcast.Find even more peace and calm with our Supercast premium access membership! https://anxietycoaches.supercast.com/Here's what's included for $5/month:❤ New Ad-Free episodes every Sunday and Wednesday❤ Access to the entire Ad-free back-catalog with over 600 episodes❤ Premium meditations recorded with you in mind❤ And more fun surprises along the way!All this in your favorite podcast app!To learn more go to:https://www.theanxietycoachespodcast.comJoin our Group Coaching Full or Mini Membership Program Learn more about our One-on-One CoachingWhat is anxiety?Quote:It is not the strongest of the species that survives, nor the most intelligent that survives. it is the one that is the most adaptable to change.-Charles DarwinChapters0:00:24 Introduction and gratitude for concerns about well-being0:01:33 Reminding yourself to handle things if and when they happen0:05:36 Inactivity adds stuck energy into the body0:08:21 Letting go of the outcome and interrupting the anxiety cycle0:09:26 The body holding stuck energy for years, decades0:10:36 Using the body to interrupt the anxiety cycle0:12:26 Clearing the built-up energy in the body0:12:45 Inactivity and the Body's Storage of Energy0:14:07 Using Movement and Stretching to Clear Energy Blockages0:15:32 Tapping the Body to Move Stagnant EnergySummaryIn this episode of the Anxiety Coaches Podcast, Gina Ryan discusses the ways to reduce anxious mind chatter by clearing stuck energy in the body. She begins by expressing gratitude for the concern shown by listeners regarding the fires in Maui and Big Island, assuring everyone that she is safe and sending thoughts and prayers to those affected.Gina emphasizes the importance of reminding ourselves that we can handle whatever comes our way and not borrowing suffering from the future by worrying about things that may never happen. She highlights the fact that most of what we worry about never materializes, and unexpected events occur instead. Therefore, it's crucial to focus on what we can control and let go of the outcome.Excessive mind chatter drains our energy, both in the subconscious and when we consciously feed it with present moment thoughts. This mental chatter builds up in the body, especially during long periods of inactivity, and adds another layer to our fears and anxieties, resulting in physical discomfort.To break this cycle, Gina suggests changing our thoughts and interrupting the fear-adrenaline-fear cycle through the body. Unlike mental practices, the body responds immediately in the moment. By consciously shifting different parts of our bodies, we can send positive affirmations to the brain and signal to the amygdala that all is well, reducing its hyperactivity. Learn more about your ad choices. Visit megaphone.fm/adchoicesSee Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

In today's episode, Gina discusses the importance of living an authentic life and how increasing our personal authenticity can lead to deeper fulfillment in our lives. Strategies for increasing our authenticity are shared, including reevaluating relationships and identifying other aspects of our lives that have a detrimental impact on our sense of happiness. Authentic living can improve our lives in many ways and may increase our sense of joy, peace and lead to new relationships and experiences. Listen in to find out how to live more authentically today!Please visit our Sponsor Page to find all the links and codes for our awesome sponsors!https://www.theanxietycoachespodcast.com/sponsors/Thank you for supporting The Anxiety Coaches Podcast.Find even more peace and calm with our Supercast premium access membership! https://anxietycoaches.supercast.com/Here's what's included for $5/month:❤ New Ad-Free episodes every Sunday and Wednesday❤ Access to the entire Ad-free back-catalog with over 600 episodes❤ Premium meditations recorded with you in mind❤ And more fun surprises along the way!All this in your favorite podcast app!To learn more go to:https://www.theanxietycoachespodcast.comJoin our Group Coaching Full or Mini Membership Program Learn more about our One-on-One CoachingWhat is anxiety?Quote:We are constantly invited to be who we are.-Henry David ThoreauChapters0:00:24 Frustration and fear to fulfillment: an authentic life approach.0:01:09 The importance of facing nagging questions head-on.0:03:59 Living an authentic life: harmony in thoughts, words, and actions.0:12:09 The Weight of Unwanted Thoughts0:13:06 Living Authentically: Revisiting Happiness and Letting Go0:14:57 Freedom and New Beginnings in Authentic LivingSummaryIn this episode of the Anxiety Coaches Podcast, I discuss the journey from frustration and fear to fulfillment in our lives. It's important to pay attention to the nagging questions or irritations that persistently arise, as they may indicate areas of our lives that need to be addressed. I encourage listeners to listen to their intuition and make changes before they are forced to confront major challenges.I introduce the concept of authentic living, where our thoughts, words, and actions are in harmony. This leads to a peaceful and happy life. To live authentically, we must let go of things that no longer serve us. This could include relationships, activities, places, habits, thoughts, and expectations that have expired in their usefulness.It's crucial to reflect on these aspects and make conscious choices to align our lives with our authentic selves. We delve into the idea of letting go and identify areas in our lives that may no longer bring us happiness. This involves evaluating relationships with people and considering whether they still contribute positively to our lives. We also examine our attachment to certain places, activities, and thoughts that may no longer serve us.By letting go of these burdens, we can live more authentically and experience joy and fulfillment. Authentic living paves the way for new opportunities, friendships, and adventures. It replaces frustration and doubt with optimism and enthusiasm. You might even notice a change in yourself – perhaps you're looking more radiant or feeling more alive. That's because you truly are different when you live authentically.The decision to let go of things that no longer serve us may seem challenging, but we simply need to take the time to reflect on our actions and become aware of where we need to make changes. If we don't search for these areas, we'll never see them. So why not give it a try?Grab a journal or an audio recorder and start speaking your truth. Discuss it with a therapist or a friend to begin cultivating a more authentic life. As Henry David Thoreau said, we are constantly invited to be who we truly are. Stay tuned for the next episode of the podcast in a few days. Take care and aloha! Learn more about your ad choices. Visit megaphone.fm/adchoicesSee Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

In today's episode, Gina continues her discussion of thought traps and their role in anxiety. The discussion focuses on specific thought traps and their individual caveats. How these thought traps adversely affect us and how to avoid them are included. Listen in and use the knowledge of thought traps to improve your thinking skills and minimize the role thoughts play in your anxiety!Please visit our Sponsor Page to find all the links and codes for our awesome sponsors!https://www.theanxietycoachespodcast.com/sponsors/Thank you for supporting The Anxiety Coaches Podcast.Find even more peace and calm with our Supercast premium access membership! https://anxietycoaches.supercast.com/Here's what's included for $5/month:❤ New Ad-Free episodes every Sunday and Wednesday❤ Access to the entire Ad-free back-catalog with over 600 episodes❤ Premium meditations recorded with you in mind❤ And more fun surprises along the way!All this in your favorite podcast app!To learn more go to:https://www.theanxietycoachespodcast.comJoin our Group Coaching Full or Mini Membership Program Learn more about our One-on-One CoachingWhat is anxiety?Quote:We cannot solve our problems with the same thinking we used when we created them.–Albert EinsteinChapters0:00:24 Recognizing Thinking Traps for Managing Anxiety0:01:27 Importance of Being Aware of Thinking Traps0:03:08 The Impact of Thinking Traps on Perception and Decision-making0:13:15 Personalization and Catastrophizing: Exaggerating Negative Consequences0:14:09 Blaming and Control Fallacies: Recognizing Our Role and Influence0:15:28 Fallacy of Change and Fairness: Accepting Reality and Challenging ThoughtsSummaryIn this episode of the Anxiety Coaches Podcast, we delve into the topic of recognizing thinking traps as a crucial aspect of managing anxiety. By becoming aware of these traps, we gain the power to identify them when they arise and take necessary steps to break free from their grip. Thinking traps, also known as cognitive distortions, have the potential to foster negative emotions, heightened stress levels, and unproductive behaviors. Addressing these traps not only improves our decision-making skills, but also nurtures our emotional well-being and cultivates a sense of serenity in our lives.During the discussion, we explore several common thinking traps, including black and white thinking, overgeneralization, mental filtering, and discounting the positive. It is important to emphasize that experiencing these traps is normal, but recognizing them prevents us from getting entangled in detrimental thought patterns. By acknowledging the subtle nuances between black and white, and celebrating the positive moments in life, we can liberate ourselves from the clutches of thinking traps and lead a more balanced existence.At another point in the conversation, we dive deep into different types of cognitive distortions and thought traps that contribute to anxiety. Such traps encompass jumping to conclusions, mind reading, fortune telling, emotional reasoning, should statements, labeling, personalization, catastrophizing, blaming, control fallacies, the fallacy of change, and the fallacy of fairness. I urge listeners to develop awareness around these thought traps and actively challenge them by seeking objective evidence, recognizing personal roles and broader contexts, and acknowledging the unavoidable reality that life is not always fair.Take note of any thinking traps that may arise within yourself and understand their significance. Recognizing these traps is essential as they hold great influence over our thought patterns. By acknowledging their existence, cultivating awareness, and questioning their validity, we can attain a more balanced and rational mindset in our daily lives. This mindset fosters emotional well-being, enhances decision-making abilities, and promotes a sense of stability and equilibrium that helps us navigate the challenges life throws our way. Learn more about your ad choices. Visit megaphone.fm/adchoicesSee Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

In today's episode, Gina discusses anxiety thinking traps and how to use knowledge of these thinking traps to improve our anxiety management and anxiety elimination. Thinking traps can arise as a natural response to stressful or negative events in our lives. Sharing our thoughts traps or conducting self-analysis through journaling are some of the first steps to gaining better understanding of these tendencies. Anxiety recovery becomes natural as we expand our self-knowledge, especially those dimensions that contribute to the anxiety. Listen in and take further steps towards improved self knowledge and anxiety recovery today!Please visit our Sponsor Page to find all the links and codes for our awesome sponsors!https://www.theanxietycoachespodcast.com/sponsors/Thank you for supporting The Anxiety Coaches Podcast.Find even more peace and calm with our Supercast premium access membership! https://anxietycoaches.supercast.com/Here's what's included for $5/month:❤ New Ad-Free episodes every Sunday and Wednesday❤ Access to the entire Ad-free back-catalog with over 600 episodes❤ Premium meditations recorded with you in mind❤ And more fun surprises along the way!All this in your favorite podcast app!To learn more go to:https://www.theanxietycoachespodcast.comJoin our Group Coaching Full or Mini Membership Program Learn more about our One-on-One CoachingWhat is anxiety?Quote:Blessed are the hearts that can bend; they shall never be broken.-St. Francis De SalesChapters0:00:53 Recognizing Thinking Traps for Managing Anxiety0:03:12 Common Triggers and Cognitive Distortions0:07:58 Importance of Awareness and Strategies to Challenge Distortions0:13:58 The Importance of Emotional Regulation and Cognitive Distortions0:15:11 Building Self-Compassion and Resilience through Awareness0:16:48 Developing a Balanced Thought Process to Manage AnxietySummaryIn this episode of the Anxiety Coaches Podcast, we delve into the importance of recognizing thinking traps as a way to effectively manage anxiety. Thinking traps, also known as cognitive distortions, have the potential to influence our thoughts and lead to biased thinking if we are not mindful of them. There are several factors that can make us more susceptible to falling into these thinking traps, such as experiencing stressful events or negative experiences in our lives. Additionally, having low self-esteem, engaging in social comparison, being a perfectionist, and having conflicts in our relationships can all contribute to the development of these patterns. We must also consider the role that chronic pain or illness, personal biases, trauma, past experiences, and lack of self-awareness can play in fostering thinking traps.It is important to note that thinking traps are common and not something to be ashamed of. The goal is not to eliminate them entirely, but rather to become cognizant of when they occur and develop strategies to challenge and reframe them. There are various practices that can be helpful in addressing and reducing the impact of thinking traps, such as mindfulness, journaling, self-reflection, and reading inspirational books. By incorporating these practices into our lives, we become more adept at recognizing and working with our thinking traps, which in turn allows us to decrease stress and emotional distress.When we become aware of our thinking traps and actively work with them, we can begin to reduce the triggers that lead to anxiety and gain a better understanding of our personal cognitive patterns. Writing down our thoughts or voicing them to someone else aids in the identification of these traps, making it easier for us to recognize the situations or beliefs that trigger our anxiety. Learn more about your ad choices. Visit megaphone.fm/adchoicesSee Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

In today's episode, Gina discusses the Buddhist concept of feeling tones and how this knowledge can enhance our mindfulness practice and speed our anxiety recovery. Pleasant, unpleasant and neutral are basic categories by which we may categorize our conscious experiences. By doing so, we can become more familiar with our selves and our inner reactions to various stimuli. This leads to improved awareness and preparation for what ever may come into our experience. We become stronger and less likely to fall prey to the suffering of anxiety. Listen in and apply these concepts to your anxiety recovery journey today!Please visit our Sponsor Page to find all the links and codes for our awesome sponsors!https://www.theanxietycoachespodcast.com/sponsors/Thank you for supporting The Anxiety Coaches Podcast.Find even more peace and calm with our Supercast premium access membership! https://anxietycoaches.supercast.com/Here's what's included for $5/month:❤ New Ad-Free episodes every Sunday and Wednesday❤ Access to the entire Ad-free back-catalog with over 600 episodes❤ Premium meditations recorded with you in mind❤ And more fun surprises along the way!All this in your favorite podcast app!To learn more go to:https://www.theanxietycoachespodcast.comJoin our Group Coaching Full or Mini Membership Program Learn more about our One-on-One CoachingWhat is anxiety?Quote:Meditation is not an escape. It is the courage to look at reality with Mindfulness.—Thich Nhat HanhChapters0:00:24 Introduction to the topic of transforming stress and anxiety0:01:52 Explanation of the three feeling tones: pleasant, unpleasant, and neutral0:06:03 Benefits of understanding and cultivating awareness of feeling tones0:10:10 Skillful responses and reducing avoidance through understanding feeling tones0:11:21 Incorporating mindfulness practices and meditation to distinguish feeling tones0:12:27 Guided meditation instruction on tuning into feeling tones0:15:48 Cultivating Awareness of the Body and Sound0:16:29 Resting in Open Mindfulness for Mental Wandering0:17:21 Cultivating Awareness of Feeling Tones in Daily Life0:18:19 The Power of Increasing Awareness and Letting Go0:18:39 Meditation: Courageously Facing Reality with MindfulnessSummaryIn today's episode of the Anxiety Coaches Podcast, we delve into the concept of feeling tones based on Buddhist psychology. Feeling tones encompass the three fundamental categories of feelings or sensations that arise in response to our experiences: pleasant, unpleasant, and neutral. By understanding these feeling tones, we can gain valuable insights into the nature of our experiences and gradually reduce attachment and aversion, ultimately leading to a more peaceful state of mind.By recognizing feeling tones, we can enhance our ability to deal with anxiety by cultivating self-awareness and identifying when anxiety arises. By developing an awareness of feeling tones, we can interrupt automatic patterns of responding with fear or aversion, thus diminishing the intensity of stress and anxiety. Moreover, comprehending feeling tones empowers us to regulate our emotions more effectively and foster a sense of equanimity.Through acknowledging and accepting different feeling tones, even those associated with discomfort and anxiety, we can cultivate self-compassion and alleviate self-judgment. This self-acceptance reduces the additional stress we impose upon ourselves when we become anxious about being anxious. Additionally, an understanding of feeling tones enables us to respond more skillfully to anxiety-provoking circumstances, opting for a more constructive and composed approach.By progressively confronting situations in a measured and courageous manner, we can reduce avoidance behaviors that frequently accompany anxiety. Overall, comprehending feeling tones offers valuable insights and tools for transforming stress and anxiety, guiding us towards a more peaceful and liberated state of mind. Learn more about your ad choices. Visit megaphone.fm/adchoicesSee Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

In today's episode, Gina responds to a listener question regarding anxiety, aging and procrastination. This listener in particular seems to struggle with procrastination in retirement and this exacerbates her anxiety. Watching what we eat and drink and taking extra care around our sleep hygine is recommended. Putting the journal to use is also suggested. Listen in for more information on the topic of anxiety and aging!Please visit our Sponsor Page to find all the links and codes for our awesome sponsors!https://www.theanxietycoachespodcast.com/sponsors/Thank you for supporting The Anxiety Coaches Podcast.Find even more peace and calm with our Supercast premium access membership! https://anxietycoaches.supercast.com/Here's what's included for $5/month:❤ New Ad-Free episodes every Sunday and Wednesday❤ Access to the entire Ad-free back-catalog with over 600 episodes❤ Premium meditations recorded with you in mind❤ And more fun surprises along the way!All this in your favorite podcast app!To learn more go to:https://www.theanxietycoachespodcast.comJoin our Group Coaching Full or Mini Membership Program Learn more about our One-on-One CoachingWhat is anxiety?Quote:Much of the stress that people feel doesn’t come from having too much to do. It comes from not finishing what they started.–David AllenChapters0:00:24 Introduction and Listener Question on Procrastination in Older Adults0:02:01 Procrastination not considered a mental health condition, but linked to other challenges0:03:19 Interconnectedness of Procrastination and Mental Health0:13:59 Identifying Distractions and Making Changes0:14:58 Adjusting Mood and Energy Levels for Productivity0:16:12 Evaluating Tasks and Redefining PrioritiesSummaryIn this episode of the Anxiety Coaches Podcast, we explore the topic of procrastination and its connection to anxiety, with a specific focus on older adults. A concerned listener reached out to us about their struggles with procrastination, insomnia, and burnout during retirement. While procrastination itself is not a mental health condition, research has found links between procrastination and depression, anxiety, and low self-esteem. Chronic procrastination can lead to increased stress, impaired concentration and memory, mood disorders, lower self-esteem, and avoidance coping. It can also strain relationships and create a cycle of stress and anxiety. To address procrastination, we need to develop better time management and organizational skills.One area we can focus on is addressing sleep issues that may arise after retirement. When individuals retire, significant changes occur in their routines and activities. While some may find relief from the lack of structure and stress, others struggle with filling their day and fail to get enough quality sleep. Establishing a consistent sleep schedule, going to bed and waking up at the same time every day, becomes important, even without the obligations of work. We must also consider why it is challenging to follow a schedule when external deadlines or pressures no longer exist. Managing our own time can be a skill that needs to be learned. As the host of this podcast, staying on schedule is crucial for maintaining momentum.Procrastination among older adults is often connected to emotional factors such as regret, stress, distress, depression, anxiety, fatigue, and reduced life satisfaction. Journaling can be a helpful tool in identifying and addressing these underlying issues. The retirement environment is also different from the working environment, so creating a suitable environment for our retired life and setting boundaries to manage distractions properly become important. When procrastination occurs, it is essential to pay attention to any mood or energy crashes and consider adjusting meal times and foods to mitigate these crashes. Factors such as caffeine intake, sugar consumption, and inadequate nutrition can contribute to fluctuations in energy levels. Learn more about your ad choices. Visit megaphone.fm/adchoicesSee Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

In today's episode, Gina discusses the many benefits of hormesis. In the case of anxiety healing and prevention, hormesis involves using small bits of stress to help strengthen our minds and bodies. Learn how to become more adaptive to stress and become more resilient to your anxiety-responses, listen in today!Please visit our Sponsor Page to find all the links and codes for our awesome sponsors!https://www.theanxietycoachespodcast.com/sponsors/Thank you for supporting The Anxiety Coaches Podcast.Find even more peace and calm with our Supercast premium access membership! https://anxietycoaches.supercast.com/Here's what's included for $5/month:❤ New Ad-Free episodes every Sunday and Wednesday❤ Access to the entire Ad-free back-catalog with over 600 episodes❤ Premium meditations recorded with you in mind❤ And more fun surprises along the way!All this in your favorite podcast app!To learn more go to:https://www.theanxietycoachespodcast.comJoin our Group Coaching Full or Mini Membership Program Learn more about our One-on-One CoachingWhat is anxiety?Quote:Stressors are the crux of health. Some are essential to build resilience and vibrance. Judicious implementation is key.-Ari WhittenChapters0:00:24 Introduction and Quote on Stressors and Health0:01:35 Definition and Examples of Hormesis0:03:27 Benefits and Observations of Hormetic Responses0:05:59 Hormesis and Mental Health Mechanisms0:10:39 Various Effects and Implications of Hormesis0:12:07 Avoidance and Atrophy of Strengths0:13:52 Embracing Smaller Stressors for Growth0:15:20 Cold Showers: Building Resilience and Boosting Immunity0:16:21 The Power of Foods: Phytochemicals and Hormetic Stressors0:17:42 Combining Hormetic Stressors for Overall Health Benefits0:18:58 Mindfulness and Meditation: Hormesis for Mental HealthLong SummaryIn this episode of the Anxiety Coaches Podcast, we delve into the concept of mindful hormesis and its potential benefits for mental well-being. Let's start by defining hormesis as the phenomenon where exposure to low doses of a harmful agent can have a beneficial effect, whereas higher doses would be detrimental. We can think of it as the idea that what doesn't kill us makes us stronger.Examples of stressors that trigger hormetic responses include physical stressors like exercise, chemical stressors like antioxidants, and biological stressors like certain viruses and toxins. These stressors activate adaptive stress response pathways in our bodies, leading to increased resilience and various benefits such as improved health, enhanced immune function, and increased resistance to stressors.Now, let's talk about the U-shaped dose-response curve associated with hormesis. This curve shows that low doses of stressors have beneficial effects, but higher doses do not. It's like the Goldilocks principle – we want just the right amount of stressors to activate our adaptive responses without overwhelming our system.Now, how does hormesis relate to our mental health? Well, it turns out that hormesis can potentially play a role in improving mental well-being through several mechanisms. One of the key factors is stress adaptation – by exposing ourselves to mild stressors, we can teach ourselves to better handle and adapt to stress in our daily lives. This can lead to reduced anxiety and increased resilience.Another important factor is neuroplasticity, which is the brain's ability to change and adapt. By subjecting ourselves to low-dose stressors, we can promote the growth of new neural connections and enhance our brain's ability to cope with stress and regulate our emotions. Learn more about your ad choices. Visit megaphone.fm/adchoicesSee Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

In today's episode, Gina discusses the relatively common anxiety symptom of dissociation and how to better cope with this distressing experience. Dissociation and derealization are not limited as symptoms to anxiety disorders but occur with other mental health conditions as well, such as depression. Learn that dissociation is not dangerous and comfort yourself that it will pass and it is not a sign of some severe mental pathology.Please visit our Sponsor Page to find all the links and codes for our awesome sponsors!https://www.theanxietycoachespodcast.com/sponsors/Thank you for supporting The Anxiety Coaches Podcast.Find even more peace and calm with our Supercast premium access membership! https://anxietycoaches.supercast.com/Here's what's included for $5/month:❤ New Ad-Free episodes every Sunday and Wednesday❤ Access to the entire Ad-free back-catalog with over 600 episodes❤ Premium meditations recorded with you in mind❤ And more fun surprises along the way!All this in your favorite podcast app!To learn more go to:https://www.theanxietycoachespodcast.comJoin our Group Coaching Full or Mini Membership Program Learn more about our One-on-One CoachingWhat is anxiety?Quote:Healing may not be so much about getting better, as about letting go of everything that isn’t you – all of the expectations, all of the beliefs – and becoming who you are.–Rachel Naomi RemenChapters0:00:48 Coping with Overwhelming Emotions: Dissociation Explained0:02:02 Causes of Dissociation: Trauma, Childhood Experiences, Attachment Disruptions0:04:38 Biological Factors and Predisposition to Dissociative Disorders0:05:35 Understanding Dissociation as a Coping Mechanism0:07:45 Common Symptoms of Dissociation0:13:19 Dissociation and its Connection to Mental Health IssuesSummaryIn today's episode, we delve into the topic of dissociation as a coping mechanism for overwhelming emotions. Dissociation is not exclusive to individuals diagnosed with dissociative disorders - it can occur in anyone facing highly emotionally overwhelming situations. Trauma, especially childhood trauma like abuse or neglect, is a primary cause of dissociation. Other factors such as adverse childhood experiences, attachment disruptions, biological factors, and cultural/societal factors can also contribute to dissociation.Dissociation serves as a way for individuals to cope with overwhelming emotions by mentally disconnecting or escaping from distressing situations. It often co-occurs with other mental health conditions such as PTSD, depression, anxiety, and substance abuse. Recognizing the common symptoms of dissociation, such as memory loss, distorted perception, and a sense of unreality, is crucial. Understanding these symptoms helps individuals evaluate whether they still rely on dissociation when it is no longer necessary.Sometimes, people may experience a distorted sense of reality or a feeling of unreality in their surroundings. However, it is important not to add fear to these experiences but rather approach them with curiosity. Keeping a journal and discussing these perceptions with a therapist or coach can provide insights and understanding. Feeling detached from oneself, emotions, or having a blurred sense of identity can also be signs of dissociation. These symptoms are often present when individuals are coming out of an anxious or panic state. Inability to cope with emotional or professional stress is another indicator of dissociation, as individuals feel disconnected and unable to handle such challenges. Learn more about your ad choices. Visit megaphone.fm/adchoicesSee Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

In today's episode, Gina discusses the lizard brain (the amygdala) and how we can use our capacity for higher reasoning to manage and direct the lizard brain to our advantage. Checking in with ourselves and assessing whether the discomfort we are experiencing is really dangerous can help us reduce lizard brain activation and thereby reduce our anxiety. Listen in for tips on how to better manage your lizard brain and reduce your anxiety-panic today!Please visit our Sponsor Page to find all the links and codes for our awesome sponsors!https://www.theanxietycoachespodcast.com/sponsors/Thank you for supporting The Anxiety Coaches Podcast.Find even more peace and calm with our Supercast premium access membership! https://anxietycoaches.supercast.com/Here's what's included for $5/month:❤ New Ad-Free episodes every Sunday and Wednesday❤ Access to the entire Ad-free back-catalog with over 600 episodes❤ Premium meditations recorded with you in mind❤ And more fun surprises along the way!All this in your favorite podcast app!To learn more go to:https://www.theanxietycoachespodcast.comJoin our Group Coaching Full or Mini Membership Program Learn more about our One-on-One CoachingWhat is anxiety?Quote:If you don’t manage your reptilian brain, it will manage you.-Ram V IyerChapters0:00:24 Understanding the Lizard Brain and Its Effects0:02:09 The Role of the Amygdala in Warning and Protecting Us0:03:44 Utilizing Our Evolved Brain to Manage Anxiety0:06:18 Recognizing discomfort vs. danger and managing stress0:17:29 Retraining the Brain to Manage Discomfort0:19:02 Taking Control of the Lizard BrainSummaryIn today's episode of the Anxiety Coaches Podcast, we delve into the topic of managing the lizard brain, which refers to the amygdala. The amygdala serves as an alarm system in our brain, alerting us to potential danger and feeding off worry and stress. However, it is within our power to manage this response. The lizard brain should only be activated in moments of genuine danger, but often, we mistakenly overuse or overstimulate it by perceiving everyday worries and stressors as real threats. In contrast, our prefrontal cortex is a remarkable part of our brain that enables us to think and make rational decisions. We must learn to ask ourselves if we are genuinely in danger when faced with challenging situations. If not, we can allow the amygdala to settle down and return to a state of rest. It's crucial to recognize that discomfort and negative emotions are a normal part of the human experience, but attaching unnecessary worry and storytelling to them only intensifies the lizard brain's response. Instead, we can draw inspiration from animals who simply shake off danger or conflict and move forward. By leveraging our prefrontal cortex and effectively managing our lizard brain, we can discover peace and serenity in our lives.What sets us apart from other animals is our thinking ability. However, this very ability often leads us astray by keeping our amygdala, the primitive part of our brain responsible for fear and survival instincts, in a constant state of activation. Our thoughts, worries, and stressors only serve to amplify the situation. When we find ourselves feeling overwhelmed, it is crucial to practice asking a simple question: "Am I truly in danger right now?" Discomfort does not necessarily indicate danger, and recognizing this can prevent the lizard brain from seizing control and subjecting our bodies to undue stress. We must train ourselves to differentiate between discomfort and genuine danger, allowing our amygdala to guide us only when facing true peril. By taking a step back, acknowledging our safety, and focusing on bodily sensations such as breathing and muscle relaxation, we can shift our mindset from fear to tranquility. It is essential to grant ourselves permission to experience discomfort and avoid triggering our amygdala with unnecessary stressors. Learn more about your ad choices. Visit megaphone.fm/adchoicesSee Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

In today's episode, Gina the dynamics between the experience of need for control over our lives, anxiety and the use of the miraculous technique of surrender to help us calm and overcome anxiety. Byron Katie's thought and work is discussed and Gina provides a number of tips for utilizing the ability of surrender to what is to help us improve our lives today.Please visit our Sponsor Page to find all the links and codes for our awesome sponsors!https://www.theanxietycoachespodcast.com/sponsors/Thank you for supporting The Anxiety Coaches Podcast.Find even more peace and calm with our Supercast premium access membership! https://anxietycoaches.supercast.com/Here's what's included for $5/month:❤ New Ad-Free episodes every Sunday and Wednesday❤ Access to the entire Ad-free back-catalog with over 600 episodes❤ Premium meditations recorded with you in mind❤ And more fun surprises along the way!All this in your favorite podcast app!To learn more go to:https://www.theanxietycoachespodcast.comJoin our Group Coaching Full or Mini Membership Program Learn more about our One-on-One CoachingWhat is anxiety?Quote:I am a lover of what is, not because I am a spiritual person, but because it hurts when I argue with reality.-Byron KatieChapters0:00:24 Introduction to Anxiety Control and Surrender0:02:43 Listener Email and the Importance of Addressing Underlying Issues0:06:14 Stoicism and Distinguishing What's in Our Control0:07:08 Surrendering and Letting Go of Control0:09:04 Being Present in the Moment and Accepting What Is0:10:42 Working Towards Goals with Love and Acceptance0:11:47 Surrendering to the Present Moment and Embracing What Is0:13:20 Curiosity over Judgment and Control0:14:11 Seeing the World with Fresh Eyes0:15:12 Embracing Reality and Letting Go of ControlSummaryWelcome back to the Anxiety Coaches Podcast. Today, we received a beautiful email from our listener, Eric, who expressed gratitude for the podcast and made a donation. We appreciate Eric's kind words and support. Moving on to today's topic, we explore anxiety, control, and surrender.I recently had a conversation with a client about Byron Katie's book, "Loving What Is," and her concept of "my business, your business, and God's business." It's important to recognize what is within our control and to stay focused on our own business. Stoicism can be a helpful philosophy in this regard, as it guides us to distinguish between what is in our control and what isn't.Ryan Holiday's writings on stoicism emphasize the importance of making smart decisions, taking care of ourselves, and being in charge of our own lives. Surrendering, in this context, doesn't mean giving up, but rather letting go of the need to control everything and accepting the present moment as it is. Instead of striving for perfection, we should aim to do our best and understand that our best is good enough.Surrendering is about being fully present in the moment and embracing the things we can control rather than obsessing over the future. We are exploring the concept of surrender and being fully present in the moment. Surrender means accepting things as they are and loving what is. We can start by simply pausing and relaxing into the present moment, rather than trying to control or change things.The present moment is what it is, and we cannot control it. Surrendering and letting go of control can save us energy and life force. It's important to check our motives for work, goals, and desires. Are they driven by fear or for the good of it?Surrendering and accepting what is can give us a sense of peace and vitality. We don't need to judge our thoughts and feelings, but instead, be curious about them. Seeing the world through fresh eyes can bring us a renewed appreciation for everyday things.By practicing surrender and letting go of control, we can find more peace and embrace reality as it is. Learn more about your ad choices. Visit megaphone.fm/adchoicesSee Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

In today's episode, Gina discusses seven easy to implement strategies to reduce stress in your life and thereby lessen your anxiety. These are important, logical tools that can have a miraculous impact on improving the overall ease of your life. Don't get bogged down by the little annoyances in life. Use these strategies and start feeling happier and more peaceful today!Please visit our Sponsor Page to find all the links and codes for our awesome sponsors!https://www.theanxietycoachespodcast.com/sponsors/Thank you for supporting The Anxiety Coaches Podcast.Find even more peace and calm with our Supercast premium access membership! https://anxietycoaches.supercast.com/Here's what's included for $5/month:❤ New Ad-Free episodes every Sunday and Wednesday❤ Access to the entire Ad-free back-catalog with over 600 episodes❤ Premium meditations recorded with you in mind❤ And more fun surprises along the way!All this in your favorite podcast app!To learn more go to:https://www.theanxietycoachespodcast.comJoin our Group Coaching Full or Mini Membership Program Learn more about our One-on-One CoachingWhat is anxiety?Quote:You don't have to see the whole staircase, just take the first step.–Martin Luther KingChapters0:00:24 Introduction: Bringing Mind and Body to Peace and Calm0:01:19 How to Reduce Stress: Strategies and Reminders0:01:29 Little Stressors: Draining our Ability to Enjoy Life0:02:15 Managing Little Stressors: Reduce Clutter and Get Organized0:03:05 Taking Care of the Little Things: Addressing Annoyances and Procrastination0:13:10 Taking Breaks for Increased Energy and Productivity0:14:38 Evaluating and Fine-Tuning Relationships0:16:01 Assessing Job Stress and Making ChangesSummaryIn today's episode of the Anxiety Coaches Podcast, we delve into seven simple strategies for reducing stress in our daily lives. As host Gina Ryan emphasizes, it's crucial to tackle those small stressors that may accumulate and diminish our ability to enjoy life fully.First and foremost, we discuss the significance of becoming more organized and reducing clutter. Doing so can alleviate the mental burden and free up our internal resources. Another effective strategy is making a list of tasks that need to be accomplished and actively addressing them. In this way, we can effectively manage stress and avoid feeling overwhelmed.Addressing nuisances is also essential. We're encouraged to compile a list of things that annoy us and create a plan to tackle them head-on. In doing so, we eliminate constant sources of stress and bring more ease into our lives.While relaxation time often takes a backseat, the importance of scheduling it cannot be stressed enough. Engaging in activities that relax and rejuvenate us is vital for our overall well-being. Taking short breaks throughout the day for stretches or mini meditations can effectively relieve tension and provide us with renewed energy.Evaluating our relationships is another way to minimize stress. We're urged to assess which relationships need improvement, which can be let go, and which require more attention. This helps create healthier dynamics that alleviate stress in our interpersonal connections.Lastly, we explore the impact of our jobs on our stress levels. Making changes is crucial in this aspect, whether it's updating your resume and exploring new job opportunities or setting boundaries and expressing your needs in your current workplace. For stay-at-home parents, seeking help and establishing firmer boundaries may be necessary. Retirement is an option worth considering, and if finances require it, taking on additional work or starting a side gig or business might be beneficial. Recognizing even the smallest stressors within our careers or jobs is important, as collectively they can significantly impact our overall well-being. Learn more about your ad choices. Visit megaphone.fm/adchoicesSee Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

In today's episode, Gina responds to a listener question regarding health anxiety. There is often much knowledge in our minds regarding our own personal history and how it can relate to health. Anxiety can often take advantage of our own self-knowledge and health related knowledge we have picked up in our lives, including through internet research. Listen in for the good news about the human body's awesome capacity for resilience and learn how to better tame your health and symptom related thinking and feel better today!Please visit our Sponsor Page to find all the links and codes for our awesome sponsors!https://www.theanxietycoachespodcast.com/sponsors/Thank you for supporting The Anxiety Coaches Podcast.Find even more peace and calm with our Supercast premium access membership! https://anxietycoaches.supercast.com/Here's what's included for $5/month:❤ New Ad-Free episodes every Sunday and Wednesday❤ Access to the entire Ad-free back-catalog with over 600 episodes❤ Premium meditations recorded with you in mind❤ And more fun surprises along the way!All this in your favorite podcast app!To learn more go to:https://www.theanxietycoachespodcast.comJoin our Group Coaching Full or Mini Membership Program Learn more about our One-on-One CoachingWhat is anxiety?Quote:Your calm mind is the ultimate weapon against your challenges. So relax.–Bryant McGillChapters0:00:24 Introduction and Listener Question on Healing from Anxiety0:02:39 Understanding the Resilience of the Human Body0:09:06 The Brain's Capacity for Healing and Restoration0:13:54 The Importance of Patience in Seeking Medical Care0:14:44 Avoiding the Pitfalls of Health Anxiety0:16:28 Overcoming Anxiety and Not Mistaking Symptoms for IllnessSummaryIn this episode of the Anxiety Coaches Podcast, Gina Ryan discusses healing from anxiety and trusting the body's resilience. The topic stems from a listener question about health anxiety and the fear of developing dementia or Alzheimer's. Gina acknowledges that anxiety often lands on what we care about most and can lead to worrying about potential damage caused by stress and past substance abuse.Gina delves into specific ways the body can heal and recover, such as neuroplasticity, neurogenesis, reduced inflammation, restoration of neurotransmitter balance, and enhanced blood flow and oxygenation. Stress and alcohol abuse may disrupt the brain's neural connections and neurotransmitter balance, but the brain has the incredible capacity to reorganize and form new connections. Furthermore, reducing stress and alcohol consumption can decrease inflammation in the brain, promoting healing and restoration. Regular exercise and a healthy lifestyle also aid in improving blood flow and oxygenation, supporting the brain healing process.Gina proceeds to discuss the manifestations of health anxiety, including excessive worrying about sickness or injury, frequent body checking, seeking reassurance from others, obsessive online searches, and avoiding anything related to serious illness. She advises against relying on internet searches and instead encourages seeking guidance from healthcare professionals or waiting to see if symptoms persist. Additionally, she highlights the common tendency to avoid activities out of fear and mistake anxiety symptoms for signs of illness. Keeping a journal to track behaviors such as body checking, reassurance seeking, and online searching can help reduce these habits over time.The main takeaway is to be mindful of thoughts about one's health and not give in to every fleeting worry. With practice, old habits can be broken, and a better mental state can be achieved. Gina concludes the episode by quoting Bryant McGill, reminding listeners that a calm mind is their ultimate weapon against challenges. She signs off with a farewell and best wishes until the next podcast. Learn more about your ad choices. Visit megaphone.fm/adchoicesSee Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

In today's episode, Gina reviews Claire Weekes' work on anxiety recovery. Weekes' basic program of facing, accepting, floating and letting time pass is a potent game plan for many individuals' anxiety recovery journey. Listen in to learn more about Claire Weekes' approach to anxiety recovery and improve your own anxiety recovery today!Hope and Help for Your Nerveshttps://amzn.to/3pmRxNjPlease visit our Sponsor Page to find all the links and codes for our awesome sponsors!https://www.theanxietycoachespodcast.com/sponsors/Thank you for supporting The Anxiety Coaches Podcast.Find even more peace and calm with our Supercast premium access membership! https://anxietycoaches.supercast.com/Here's what's included for $5/month:❤ New Ad-Free episodes every Sunday and Wednesday❤ Access to the entire Ad-free back-catalog with over 600 episodes❤ Premium meditations recorded with you in mind❤ And more fun surprises along the way!All this in your favorite podcast app!To learn more go to:https://www.theanxietycoachespodcast.comJoin our Group Coaching Full or Mini Membership Program Learn more about our One-on-One CoachingWhat is anxiety?Quote:Be prepared to think and feel anything. Let come what will.-Claire WeekesChapters0:00:24 Introduction to Claire Weeks and her impact on anxiety healing0:01:35 Discovering Claire Weeks' work and the impact it had0:02:59 Understanding Claire Weeks' background and approach to anxiety treatment0:04:06 Exploring the four key principles of Claire Weeks' approach0:06:06 Breaking the Habit: You Can Do It!0:07:19 Taking Care of Ongoing Stress and Anxiety0:08:37 Managing Anxiety and Panic for Improved Mental Health0:10:02 Anxiety is a Common Human Experience That Can Be Managed0:11:25 Panic Attacks: Overcoming Intense Fear Responses0:13:35 Breaking the Cycle of Fear and Recurrence0:15:31 Empowering Recovery: Regaining Control over Your Life0:16:57 Believing in Your Ability to Get Better from Anxiety and PanicLong SummaryIn this episode of the Anxiety Coaches Podcast, we delve into the teachings of Dr. Claire Weeks and her compassionate approach to healing anxiety. I share my own personal journey with Weeks' work, highlighting how it has influenced me and my approach to helping others with anxiety. Weeks believed in the importance of understanding and accepting anxiety symptoms, rather than fighting against or avoiding them. She emphasized the need to educate oneself about anxiety, recognizing the physical manifestations, and understanding that they are not harmful. This approach, often referred to as the self-help or acceptance-based approach, involves facing the fear, accepting and floating through anxious sensations, allowing time to pass, and gradually rebuilding one's life. By applying Weeks' principles or seeking professional help, individuals can effectively manage anxiety and panic, leading to improved mental health and overall well-being. Together, let's explore her teachings and empower ourselves to find peace amidst anxiety. Learn more about your ad choices. Visit megaphone.fm/adchoicesSee Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

In today's episode, Gina provides a step by step guide on how to overcome the anxiety we may be facing surrounding air travel. From understanding our fear and gathering knowledge about the process of air travel to gradually exposing ourselves to the air travel process and studying and implementing relaxation techniques, this guide will help make air travel possible for you. Listen in to these numerous techniques to prepare yourself for air travel and feel more calm in the skies during your next flight!Please visit our Sponsor Page to find all the links and codes for our awesome sponsors!https://www.theanxietycoachespodcast.com/sponsors/Thank you for supporting The Anxiety Coaches Podcast.LINK to BODY-SCANhttps://www.theanxietycoachespodcast.com/p/body-scan/Find even more peace and calm with our Supercast premium access membership! https://anxietycoaches.supercast.com/Here's what's included for $5/month:❤ New Ad-Free episodes every Sunday and Wednesday❤ Access to the entire Ad-free back-catalog with over 600 episodes❤ Premium meditations recorded with you in mind❤ And more fun surprises along the way!All this in your favorite podcast app!To learn more go to:https://www.theanxietycoachespodcast.comJoin our Group Coaching Full or Mini Membership Program Learn more about our One-on-One CoachingWhat is anxiety?Quote:I'm not afraid of storms, for I'm learning how to sail my ship.-Louisa May AlcottChapters0:00:24 Welcome back to the Anxiety Coaches Podcast0:01:16 In-Flight Peace and Calm Meditation for Subscribers0:13:46 Celebrating Small Steps Towards Overcoming Fear0:14:41 Embracing Patience and Persistence in the Journey0:15:33 Sharing the Commonality of Fear of FlyingLong SummaryIn this episode of the Anxiety Coaches Podcast, I discuss several strategies to overcome the fear of flying. I start by suggesting a guided body scan meditation as a way to relax before a flight. I then emphasize the importance of viewing excitement as a positive emotion, rather than anxiety, to signal to our brains that we are safe. Visualizing positive outcomes and seeking support from family, friends, or support groups are also encouraged. I recommend utilizing self-help resources such as books, online forums, and mobile applications specifically designed to help overcome the fear of flying.Preparing for the flight is crucial, including arriving at the airport early and packing essentials. I highlight the value of distractions during the flight, such as listening to music, watching movies, reading books, or engaging in conversation, to divert the mind from anxiety-provoking thoughts. Celebrating small victories along the way is important, as each step forward brings us closer to overcoming fear. I remind listeners that everyone's journey is unique and to be patient and persistent with oneself. Overcoming fear of flying is a gradual process that may involve multiple flights or challenges, but with perseverance, fear can be diminished and the joy of air travel experienced.I conclude the podcast by encouraging listeners to share this episode with anyone they know who may have a fear or stress around flying, as it is a common fear. I share my personal experiences with fear of flying, acknowledging that while I am no longer afraid, I still find it uncomfortable at times. I stress the importance of viewing discomfort as a part of the process and remind listeners that they are safe. The episode concludes with a quote from Louisa May Alcott, highlighting the idea of learning to navigate through challenging situations like storms.Overall, the podcast offers practical tips, encouragement, and support to help conquer the fear of flying and embrace the joy of air travel. Learn more about your ad choices. Visit megaphone.fm/adchoicesSee Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

In today's episode, Gina discusses the useful heath and wellness practice of grounding. The essentially free and generally easy practice of putting your body in contact with the earth (such as by walking barefoot on the grass) can have surprising heath benefits. Listen in today and discover how grounding may help alleviate your anxiety symptoms!Please visit our Sponsor Page to find all the links and codes for our awesome sponsors!https://www.theanxietycoachespodcast.com/sponsors/Thank you for supporting The Anxiety Coaches Podcast.Find even more peace and calm with our Supercast premium access membership! https://anxietycoaches.supercast.com/Here's what's included for $5/month:❤ New Ad-Free episodes every Sunday and Wednesday❤ Access to the entire Ad-free back-catalog with over 600 episodes❤ Premium meditations recorded with you in mind❤ And more fun surprises along the way!All this in your favorite podcast app!To learn more go to:https://www.theanxietycoachespodcast.comJoin our Group Coaching Full or Mini Membership Program Learn more about our One-on-One CoachingWhat is anxiety?Quote:Change what you can, manage what you can’t.—Raymond McCauleyChapters0:00:24 Introduction to the topic of grounding and anxiety management0:01:12 Explanation of grounding and its benefits for the nervous system0:04:10 Specific benefits of grounding: reducing inflammation, improving sleep, reducing stress and anxiety, and enhancing energy and vitality.0:13:30 Introduction to Grounding Techniques and Anxiety0:14:17 Grounding Techniques for Anxiety Reduction0:16:13 Grounding Enhances Acceptance and Interrupts Negative ThoughtsLong SummaryWelcome to the Anxiety Coaches Podcast, and today we're discussing grounding and its role in managing anxiety. Grounding is a technique that aims to heal an overactive nervous system and reduce inflammation, a contributing factor to anxiety, by connecting the body to the Earth's electrical energy. Research on grounding is still limited, but many experts recommend grounding for an array of benefits, which we will explore further today.Grounding can provide us with improved sleep, better energy and vitality, and a reduction in stress and inflammation, which are all aspects that can either reduce or exacerbate anxiety. It can also provide us with a sense of stability, present-moment awareness, and calmness. We can achieve grounding through simple exercises such as barefoot walking on natural surfaces, engaging in gardening activities, outdoor exercises, and spending more time in nature.Apart from this, we can also take the help of specially designed grounding mats, sheets, and shoes that can connect us with the earth's energy. Although this is still an emerging field of study, there is no harm in trying these practices to see if they work for you, especially if you are someone who frequently experiences anxiety.Managing anxiety boils down to making changes that we can, and accepting those that we cannot. Therefore, it is essential to take care of ourselves by engaging in activities that reduce stress and anxiety levels. In conclusion, getting outside and putting our feet on the ground while being close to nature can provide us with a range of benefits and improved mental health. Learn more about your ad choices. Visit megaphone.fm/adchoicesSee Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

In today's episode, Gina discusses the lump in the throat and other anxiety-related throat symptoms. These disturbing symptoms can exacerbate anxiety and cause unnecessary physical and mental suffering in those who experience them. Listen in for advice on how to interpret these sensations and how to eliminate them with lifestyle changes!Please visit our Sponsor Page to find all the links and codes for our awesome sponsors!https://www.theanxietycoachespodcast.com/sponsors/Thank you for supporting The Anxiety Coaches Podcast.Find even more peace and calm with our Supercast premium access membership! https://anxietycoaches.supercast.com/Here's what's included for $5/month:❤ New Ad-Free episodes every Sunday and Wednesday❤ Access to the entire Ad-free back-catalog with over 600 episodes❤ Premium meditations recorded with you in mind❤ And more fun surprises along the way!All this in your favorite podcast app!To learn more go to:https://www.theanxietycoachespodcast.comJoin our Group Coaching Full or Mini Membership Program Learn more about our One-on-One CoachingWhat is anxiety?Quote:You must learn to let go. Release the stress. You were never in control anyway.– Steve MaraboliChapters0:00:32 Understanding Throat Symptoms Related to Anxiety0:02:14 Gina's Personal Experience with Throat Symptoms and Anxiety0:09:42 Understanding Laryngopharyngeal Reflux (LPR) and Symptoms0:12:25 Anxiety as a Factor in LPR0:13:36 Anxiety Affects Digestive Patterns and Habits0:16:04 Managing Anxiety to Reduce Impact on LPR SymptomsLong SummaryIn this episode, we dive into the topic of throat symptoms related to anxiety. We discuss the globus sensation and Laryngopharyngeal Reflux (LPR), both of which can be distressing but typically not indicative of serious medical conditions. It's crucial to rule out any underlying medical issues with a healthcare professional. We share our personal experience with both conditions and stress that managing anxiety and stress is key to reducing throat symptoms. Anxiety can lead to increased muscle tension, hypersensitivity, increased swallowing frequency, and acid reflux. Relaxation exercises, deep breathing, mindfulness, and stress reduction strategies can help alleviate symptoms, and in some cases, seeing a coach or a therapist may be necessary to address underlying anxiety issues.We also discuss LPR, or silent reflux, which is caused by the backward flow of stomach acid into the larynx and pharynx. This condition can cause a range of symptoms such as hoarseness, chronic cough, sore throat, and difficulty swallowing. Lifestyle changes and voice therapy techniques can help manage LPR, but it's essential to consult a healthcare professional for personalized treatment. Anxiety and stress can also potentially exacerbate LPR symptoms in some individuals by affecting the function of the lower esophageal sphincter. Managing anxiety through stress reduction techniques and relaxation exercises can benefit those with LPR symptoms.We emphasize that it's essential to stay calm when experiencing physical symptoms or sensations and not let our minds add to the stress of the situation. Progressive muscle relaxation can help with tension in the throat. Sensations can be caused by anxiety or other conditions, but they are not life-threatening. We need to let go of stress and remember that we were never in control anyway. For more information or support, email the Anxiety Coaches Podcast. Learn more about your ad choices. Visit megaphone.fm/adchoicesSee Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

In today's episode, Gina shares a practice of using a metaphor to better understand and explain our struggles with anxiety. A specific metaphor of a mountain is provided within the episode. Listeners are encouraged do develop their own metaphors based on their own personal experiences with anxiety. Listen in and gain greater understanding of your anxiety today!Please visit our Sponsor Page to find all the links and codes for our awesome sponsors!https://www.theanxietycoachespodcast.com/sponsors/Thank you for supporting The Anxiety Coaches Podcast.Find even more peace and calm with our Supercast premium access membership! https://anxietycoaches.supercast.com/Here's what's included for $5/month:❤ New Ad-Free episodes every Sunday and Wednesday❤ Access to the entire Ad-free back-catalog with over 600 episodes❤ Premium meditations recorded with you in mind❤ And more fun surprises along the way!All this in your favorite podcast app!To learn more go to:https://www.theanxietycoachespodcast.comJoin our Group Coaching Full or Mini Membership Program Learn more about our One-on-One CoachingWhat is anxiety?Quote:Every mountaintop is within reach if you just keep climbing.-Mountaineer Barry FinlayChapters0:00:24 Introduction and Overview0:01:32 The Benefits of Metaphors for Anxiety0:07:16 Using the Metaphor of Climbing a Mountain to Overcome Anxiety0:16:13 Using Metaphors to Cope with Anxiety0:17:19 Sharing Your Metaphor and Helping OthersSummaryThe Anxiety Coaches Podcast delves into the idea of transforming fear and anxiety into strength with the use of metaphors. In this episode, the host Gina Ryan speaks in-depth about the power of metaphors when managing anxiety. She outlines how these metaphors allow us to externalize anxiety from our sense of self, which allows us to view our anxiety from a different, more constructive perspective.Ryan also explains how using metaphors can simplify anxiety, create a connection with personal experiences, facilitate communication and expression, and stimulate creative problem-solving. To drive her point home, the speaker offers her own metaphor of anxiety as a mountain. She describes how the jagged peaks of the mountain represent worries, doubts, and fears that can be almost insurmountable. As individuals climb higher and overcome obstacles, they gain a new perspective and emerge stronger on the other side.By visualizing anxiety as a mountain to conquer, the speaker urges her listeners to see anxiety as a challenge to be faced and embraced, rather than something to be fought and avoided. Furthermore, the metaphorical mountain can become a catalyst for growth and self-discovery, transforming anxiety into an opportunity for personal development.In the podcast, Ryan encourages her listeners to create their own metaphors for anxiety and to share them with others. She hopes that her words will provide guidance and comfort to those struggling with anxiety and enable them to view their anxiety from a new perspective. Overall, this podcast offers an insightful and empowering approach to managing anxiety through the use of metaphors.Anxiety, Metaphors, Externalize, Perspective, Simplify, Creativity, Communication, Personal Growth, Self-Discovery, Empowering Approach Learn more about your ad choices. Visit megaphone.fm/adchoicesSee Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

In today's episode, Gina discusses the beneficial, healing properties of the perception of water. Water colors, water sounds and water environments are documented to have beneficial properties for mental health and well-being. Listen in for insight on how you can use the beneficial properties of having water in your environment, even if you don't live near any large bodies of water!Please visit our Sponsor Page to find all the links and codes for our awesome sponsors!https://www.theanxietycoachespodcast.com/sponsors/Thank you for supporting The Anxiety Coaches Podcast.Find even more peace and calm with our Supercast premium access membership! https://anxietycoaches.supercast.com/Here's what's included for $5/month:❤ New Ad-Free episodes every Sunday and Wednesday❤ Access to the entire Ad-free back-catalog with over 600 episodes❤ Premium meditations recorded with you in mind❤ And more fun surprises along the way!All this in your favorite podcast app!To learn more go to:https://www.theanxietycoachespodcast.comJoin our Group Coaching Full or Mini Membership Program Learn more about our One-on-One CoachingWhat is anxiety?Quote:Water is sufficient…the spirit moves over water.-Friedrich NietzscheChapters0:00:24 Introduction and Benefits of Being Near Water0:03:02 Advantages of Being Near Water for Mental Health0:10:30 Accessible Ways to Incorporate Water into Daily Life0:13:20 Introduction to Water Sounds for Relaxation and Stress Relief0:14:18 Water Sounds as Sleep Aid and Focus Enhancer0:16:42 Water Sounds for Meditation and Creative ActivitiesSummaryThe Anxiety Coaches Podcast delves into the benefits of water and the impact it can have on easing anxiety and improving mental health. In this episode, the hosts discuss the advantages of being near water, which includes inducing introspection, mindfulness, and relaxation. Furthermore, studies show that people who live near water experience lower risks of mental health problems and higher levels of general well-being. Therefore, it is essential to spend time near or listen to water for therapeutic benefits. The podcast suggests that even if people cannot visit natural bodies of water, listening to or viewing water can produce similar benefits. Water sounds and videos can promote relaxation and stress relief, aid sleep, improve focus and productivity, mindfulness and meditation, and serve as ambient background noise. Incorporating water into daily routines can contribute to better mental health. Additionally, the podcast recommends using visuals of serene natural settings or having physical paintings and photographs in the surroundings to reduce anxiety and provide a temporary mental retreat. The hosts suggest trying different kinds of water sounds and exploring various platforms or apps that offer water-themed relaxation or meditation content. The episode concludes with a quote from Nietzsche and the host wishing good health to the listeners. Overall, the podcast emphasizes the importance of using water as a means to improve mental health while enjoying the beauty of nature.podcast, Anxiety Coaches, water, mental health, relaxation, stress relief, focus, productivity, meditation, apps Learn more about your ad choices. Visit megaphone.fm/adchoicesSee Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

In today's episode, Gina discusses the five love languages people prioritize in different ways so listeners can optimize their relationships and in turn reduce anxiety. Understanding how you prefer to be loved and how your significant others prefer to be love can streamline and optimize how we show our love and support in relationships. Listen in a make your relationships run more smoothly and reduce anxiety at the same time!Please visit our Sponsor Page to find all the links and codes for our awesome sponsors!https://www.theanxietycoachespodcast.com/sponsors/Thank you for supporting The Anxiety Coaches Podcast.The 5 Love Languages: The Secret to Love that Lasts by Gary Chapmanhttps://amzn.to/3WUVyELFind even more peace and calm with our Supercast premium access membership! https://anxietycoaches.supercast.com/Here's what's included for $5/month:❤ New Ad-Free episodes every Sunday and Wednesday❤ Access to the entire Ad-free back-catalog with over 600 episodes❤ Premium meditations recorded with you in mind❤ And more fun surprises along the way!All this in your favorite podcast app!To learn more go to:https://www.theanxietycoachespodcast.comJoin our Group Coaching Full or Mini Membership Program Learn more about our One-on-One CoachingWhat is anxiety?Quote:We can’t determine our emotions, but we can choose our attitudes and actions.-Gary Chapman Learn more about your ad choices. Visit megaphone.fm/adchoicesSee Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

In today's episode, Gina discusses a mindfulness technique known as the noting practice. With this technique, useful during meditation and also as we extend our meditation practice out into our daily consciousness, we take notice of thoughts and sensations as they arise, label them and return our awareness to the breath. Included is a guided meditation that helps introduce listeners to meditation in general and the noting practice as well. Listen in and expand your mindfulness practice today!Please visit our Sponsor Page to find all the links and codes for our awesome sponsors!https://www.theanxietycoachespodcast.com/sponsors/Thank you for supporting The Anxiety Coaches Podcast.Find even more peace and calm with our Supercast premium access membership! https://anxietycoaches.supercast.com/Here's what's included for $5/month:❤ New Ad-Free episodes every Sunday and Wednesday❤ Access to the entire Ad-free back-catalog with over 600 episodes❤ Premium meditations recorded with you in mind❤ And more fun surprises along the way!All this in your favorite podcast app!To learn more go to:https://www.theanxietycoachespodcast.comJoin our Group Coaching Full or Mini Membership Program Learn more about our One-on-One CoachingWhat is anxiety?Quote:Your goal is not to battle with the mind, but to witness the mind.–Swami Muktananda Learn more about your ad choices. Visit megaphone.fm/adchoicesSee Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

In today's episode, Gina discusses codependency and how it is often associated with chronic anxiety. Codependency can easily lead to anxiety and a number of reasons why are shared. The characteristics of codependency are included as are questions you can ask yourself to know if you are codependent. Resources for learning more about codependency are also shared in this podcast.Please visit our Sponsor Page to find all the links and codes for our awesome sponsors!https://www.theanxietycoachespodcast.com/sponsors/Thank you for supporting The Anxiety Coaches Podcast.Codependent No More by Melody Beattie https://amzn.to/3MSSnZHFind even more peace and calm with our Supercast premium access membership! https://anxietycoaches.supercast.com/Here's what's included for $5/month:❤ New Ad-Free episodes every Sunday and Wednesday❤ Access to the entire Ad-free back-catalog with over 600 episodes❤ Premium meditations recorded with you in mind❤ And more fun surprises along the way!All this in your favorite podcast app!To learn more go to:https://www.theanxietycoachespodcast.comJoin our Group Coaching Full or Mini Membership Program Learn more about our One-on-One CoachingWhat is anxiety?Quote:Codependents have such a strong tendency to put others before themselves they often have difficulty recognizing their own needs and desires.– Melody Beattie Learn more about your ad choices. Visit megaphone.fm/adchoicesSee Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

In today's episode, Gina answers a listener question about how to handle scary thoughts caused by her anxiety. For this listener, meditation is often difficult because the scary thoughts intrude and disturb her while trying to focus on the breath. Recognizing and acknowledging the thoughts as they come and persisting in mindfulness practice (living in the present moment) are among the included suggestions. Listen in for more advice on how to handle this common problem!Please visit our Sponsor Page to find all the links and codes for our awesome sponsors!https://www.theanxietycoachespodcast.com/sponsors/Thank you for supporting The Anxiety Coaches Podcast.Find even more peace and calm with our Supercast premium access membership! https://anxietycoaches.supercast.com/Here's what's included for $5/month:❤ New Ad-Free episodes every Sunday and Wednesday❤ Access to the entire Ad-free back-catalog with over 600 episodes❤ Premium meditations recorded with you in mind❤ And more fun surprises along the way!All this in your favorite podcast app!To learn more go to:https://www.theanxietycoachespodcast.comJoin our Group Coaching Full or Mini Membership Program Learn more about our One-on-One CoachingWhat is anxiety?Quote:The man who removes a mountain begins by carrying away small stones.-Chinese Proverb Learn more about your ad choices. Visit megaphone.fm/adchoicesSee Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

In today's episode, Gina shares a guided mediation with listeners with a theme of dropping the thoughts that trouble you most to better help you experience peace in the present moment. It is often worries about the future and regret about the past that increases our anxiety to the breaking point. Letting go of thoughts about the past and the future will allow us to immerse in the present moment. Listen to this meditation to help unlock access to the treasure of the present moment.Please visit our Sponsor Page to find all the links and codes for our awesome sponsors!https://www.theanxietycoachespodcast.com/sponsors/Thank you for supporting The Anxiety Coaches Podcast.Find even more peace and calm with our Supercast premium access membership! https://anxietycoaches.supercast.com/Here's what's included for $5/month:❤ New Ad-Free episodes every Sunday and Wednesday❤ Access to the entire Ad-free back-catalog with over 600 episodes❤ Premium meditations recorded with you in mind❤ And more fun surprises along the way!All this in your favorite podcast app!To learn more go to:https://www.theanxietycoachespodcast.comJoin our Group Coaching Full or Mini Membership Program Learn more about our One-on-One CoachingWhat is anxiety?Quote:Some of us think holding on makes us strong, but sometimes it is letting go.–Herman Hesse Learn more about your ad choices. Visit megaphone.fm/adchoicesSee Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

In today's episode, Gina discusses the many ways incorporating more spaciousness in your life can reduce anxiety and stress. How more spaciousness can improve your life, including more freedom to explore and more harmony and balance, is discussed. Constructive steps you can take to increase the amount of spaciousness in your life is included.Please visit our Sponsor Page to find all the links and codes for our awesome sponsors!https://www.theanxietycoachespodcast.com/sponsors/Thank you for supporting The Anxiety Coaches Podcast.Find even more peace and calm with our Supercast premium access membership! https://anxietycoaches.supercast.com/Here's what's included for $5/month:❤ New Ad-Free episodes every Sunday and Wednesday❤ Access to the entire Ad-free back-catalog with over 600 episodes❤ Premium meditations recorded with you in mind❤ And more fun surprises along the way!All this in your favorite podcast app!To learn more go to:https://www.theanxietycoachespodcast.comJoin our Group Coaching Full or Mini Membership Program Learn more about our One-on-One CoachingWhat is anxiety?Quote:There is beauty and freedom in spaciousness, both externally and internally.-Jack Kornfield Learn more about your ad choices. Visit megaphone.fm/adchoicesSee Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

In today's episode, Gina shares with listeners a wide variety of different meditation practices in hopes that one will be suitable for you! From seated to walking, guided to silent and many others, at least one of these forms of meditation will work for you! Listen in and move deeper into anxiety recovery by starting a new meditation practice today!Please visit our Sponsor Page to find all the links and codes for our awesome sponsors!https://www.theanxietycoachespodcast.com/sponsors/Thank you for supporting The Anxiety Coaches Podcast.Find even more peace and calm with our Supercast premium access membership! https://anxietycoaches.supercast.com/Here's what's included for $5/month:❤ New Ad-Free episodes every Sunday and Wednesday❤ Access to the entire Ad-free back-catalog with over 600 episodes❤ Premium meditations recorded with you in mind❤ And more fun surprises along the way!All this in your favorite podcast app!To learn more go to:https://www.theanxietycoachespodcast.comJoin our Group Coaching Full or Mini Membership Program Learn more about our One-on-One CoachingWhat is anxiety?Quote:The thing about meditation is: you become more and more you.- David Lynch Learn more about your ad choices. Visit megaphone.fm/adchoicesSee Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.