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The Anxiety Coaches Podcast

Author: Gina Ryan

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The Anxiety Coaches Podcast brings you a relaxing and inspiring show sharing lifestyle changes to calm your nervous system and help you heal Anxiety, Panic, Stress, and PTSD for life!

We Bring you two episodes every week. There is no need to walk this path alone. Subscribe for a relaxing, informative, and inspiring time and start your journey into more peace and calm today.

Find meditations, info about stress, anxiety, healthy living, and more at https://www.theanxietycoachespodcast.com

Listen Ad-Free for less than $0.17 per day! https://anxietycoaches.supercast.com 

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In today's episode, Gina discusses the value of disconnecting ourselves from our media technology, even if for just brief periods of time. Our media technology and the social media it delivers to us can cause us substantial psychological harm over time. The benefits of media fasting can be many, including enhanced mental clarity, emotional balance and improved relationships. Listen in to learn how to implement a media fast in your life and progress in your anxiety recovery 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. FREE MUST-HAVE RESOURCE FOR Calming Your Anxious Mind 10-Minute Body-Scan Meditation for Anxiety Anxiety Coaches Podcast Group Coaching link ACPGroupCoaching.com To learn more, go to: Website https://www.theanxietycoachespodcast.com Join our Group Coaching Full or Mini Membership Program Learn more about our One-on-One Coaching What is anxiety? Find even more peace and calm with our Supercast premium access membership: For $5 a month, all episodes are ad-free! 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! Quote: Almost everything will work again if you unplug it for a few minutes, including you. -Anne Lamott Chapters 0:23 Introduction 1:39 Consciously Quieting the Noise 2:42 The Benefits of Taking a Media Fast 3:49 Media's Impact on Our Lives 9:50 Improved Relationships Through Disconnection 12:05 Steps for a Media Detox 18:15 Reclaiming Time and Self through Disconnection Summary In this episode of the Anxiety Coaches Podcast, we delve into the topic of quieting the noise and reducing anxiety by intentionally disconnecting from media. The host begins by sharing a quote by William Penn on the importance of true silence for the mind and spirit, drawing parallels between seeking silence and seeking good sleep as essential forms of nourishment. The host reflects on the overwhelming nature of constant digital noise and the necessity of consciously quieting the mind to alleviate the burden on the nervous system. The discussion delves into the pervasive role of media in daily life, highlighting the potential stress, anxiety, and decreased productivity stemming from excessive media exposure. The host emphasizes the importance of being mindful of the media consumed, drawing parallels between monitoring media consumption for mental well-being and controlling dietary intake for physical health. Through a media fast, individuals can experience mental clarity, emotional balance, improved relationships, enhanced creativity, and inner peace by disconnecting from digital distractions. Practical steps for implementing a media detox are outlined, including setting clear intentions, defining parameters, informing others, gradually unplugging, engaging in alternative activities, practicing mindfulness, and reflecting on the experience. The host encourages listeners to reflect on their media detox journey, noting shifts in mood, productivity, and overall well-being as a guide for adjusting the approach. By embracing a media fast, individuals can reclaim their time, attention, and sense of self, rediscover the beauty of silence, and cultivate deeper connections, leading to self-discovery and renewal. Ultimately, the episode concludes with a call to unplug, even if in small measures, to benefit overall well-being and invites listeners to share their experiences with the host. Learn more about your ad choices. Visit megaphone.fm/adchoices
In today's episode, Gina discusses Positive Psychology, a view of psychology that embraces our existence in life and leads away from fear. The ladder of life is presented, which identifies a spectrum of state of being from hopeless and depressed to blossoming and thriving. Positive Psychology suggests happiness is a talent we can work at and not an inborn trait we cannot change. Listen in for exposure to this positive way of looking at our lives and learn how it can help you reduce anxiety and increase your peace and calm today! The book mentioned in today’s episode You Only Die Once: How to Make It to the End with No Regrets by Jodi Wellman 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. FREE MUST-HAVE RESOURCE FOR Calming Your Anxious Mind 10-Minute Body-Scan Meditation for Anxiety Anxiety Coaches Podcast Group Coaching link ACPGroupCoaching.com To learn more, go to: Website https://www.theanxietycoachespodcast.com Join our Group Coaching Full or Mini Membership Program Learn more about our One-on-One Coaching What is anxiety? Find even more peace and calm with our Supercast premium access membership: For $5 a month, all episodes are ad-free! 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! Quote: Don’t ask what the world needs. Ask what makes you come alive, and go do it. Because the world needs people who have come alive. -Howard Thurman Chapters 0:23 Welcome and Cultivating Happiness 1:39 Navigating Negative Bias 3:28 Positive Psychology Introduction 6:58 The Role of Positive Psychology 8:44 Evaluating Your Ladder of Life 13:04 Working on Happiness 14:49 Striving for Living with a Capital L Summary In this episode of the Anxiety Coaches Podcast, the host explores the idea of moving beyond survival and cultivating happiness in anxious minds. The discussion delves into the tendency to focus on the negative due to our innate negative bias, which stems from a desire to protect ourselves and our loved ones. The host explains how our brain, particularly the amygdala, can get stuck in a reactive or survival mode, leading to anxiety and fear-driven responses. However, with the evolved human brain, we have the capacity to differentiate between real danger and perceived threats, allowing us to live more peacefully and productively. Positive psychology is introduced as a scientific study focusing on what makes life fulfilling and worth living. The host references Dr. Martin Seligman, the father of positive psychology, who aimed to steer psychology towards the light and away from darkness. The idea of consciously choosing calm and positive perspectives over fear-driven reactions is emphasized throughout the episode. The concept of a "ladder of life" is introduced as a tool to evaluate one's current emotional state and envision future emotional well-being. . The podcast encourages listeners to work on their happiness as a talent that can be nurtured and developed through intentional actions. The discussion highlights the importance of taking small steps towards positivity and well-being, leading to significant changes over time. The episode emphasizes that while genetics may influence predispositions, our environment and intentional actions play a crucial role in shaping our emotional well-being. Overall, the episode aims to guide listeners in moving towards a more peaceful, fulfilling, and happy life by incorporating principles of positive psychology into their daily practices Learn more about your ad choices. Visit megaphone.fm/adchoices
In today's episode, Gina covers the important topic of anxiety and finances. Specifically, this podcast covers the embrace of minimalism as a tool to minimize anxiety and stress relating to finances. Distress over finances occurs at all income levels. Redefining what we mean by the term "wealth" can have substantial consequences on our mental well-being. Listen in for advice on how to achieve peace and clam over your finances whatever your bank balance may be! 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. FREE MUST-HAVE RESOURCE FOR Calming Your Anxious Mind 10-Minute Body-Scan Meditation for Anxiety Anxiety Coaches Podcast Group Coaching link ACPGroupCoaching.com To learn more, go to: Website https://www.theanxietycoachespodcast.com Join our Group Coaching Full or Mini Membership Program Learn more about our One-on-One Coaching What is anxiety? Find even more peace and calm with our Supercast premium access membership: For $5 a month, all episodes are ad-free! 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! Quote: Wealth consists not in having great possessions, but in having few wants. -Epictetus Chapters 0:00:24 Introduction 0:02:00 The Illusion of Wealth 0:03:23 Understanding the Hedonic Treadmill 0:08:22 Clutter and Financial Guilt 0:09:48 Confronting Financial Guilt 0:11:35 Redefining Wealth with Minimalism 0:14:21 Slowing Down and Reflecting 0:15:55 Financial Mindfulness Practices 0:18:25 Creating a Sustainable Financial Plan 0:20:15 Financial Stress at Any Income Level 0:20:46 Conclusion and Reflection Summary In today's episode of the Anxiety Coaches Podcast, we delve into the topic of overcoming financial anxiety through the lens of minimalism. We begin by exploring the concept of wealth as not solely defined by possessions but by having few wants, drawing inspiration from the stoic philosopher Epictetus. The discussion delves into the paradox where material wealth often leads to stress and anxiety in our modern society. We then shift our focus to the hedonic treadmill, a concept in psychology and economics, which describes how individuals tend to return to a stable level of happiness despite experiencing positive or negative events. The components of adaptation, set point, comparison, and materialism within the hedonic treadmill theory are explored to understand how external circumstances can influence short-term happiness while long-term happiness is closely tied to internal factors such as mindset and values. The conversation emphasizes the importance of simplicity, minimalism, and mindfulness in avoiding financial anxiety. By redefining wealth to include gratitude for what we have, prioritizing experiences over possessions, and aligning spending with values, we can cultivate lasting fulfillment and well-being. Practical tips such as decluttering, tracking expenses, setting meaningful financial goals, and practicing gratitude are discussed as ways to navigate financial stress and anxiety at any income level. The episode encourages listeners to reflect on their values, goals, and spending habits to create a sustainable financial plan that focuses on fulfillment and well-being. By approaching financial stress from a different perspective and finding gratitude in the present moment, we can alleviate anxiety and move towards a more purposeful and contented life. The episode concludes with a quote from Epictetus reminding us that wealth lies not in possessions but in having few wants. Learn more about your ad choices. Visit megaphone.fm/adchoices
In today's episode, Gina shares a number of practical, easy to use tools to help manage and reduce anxious, racing thoughts. Racing thoughts is one of the most dreaded and frustrating symptoms of anxiety and can provoke much suffering on their own. In particular, a technique of active meditation is shared that can be brought with you throughout the day and help ground you in the present moment and unwind from the stress and worry that comes with the racing mind. Listen in for this helpful practical information and get started 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. FREE MUST-HAVE RESOURCE FOR Calming Your Anxious Mind 10-Minute Body-Scan Meditation for Anxiety Anxiety Coaches Podcast Group Coaching link ACPGroupCoaching.com To learn more, go to: Website https://www.theanxietycoachespodcast.com Join our Group Coaching Full or Mini Membership Program Learn more about our One-on-One Coaching What is anxiety? Find even more peace and calm with our Supercast premium access membership: For $5 a month, all episodes are ad-free! 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! Quote: The more you try to avoid suffering, the more you suffer because smaller and more insignificant things begin to torture you, in proportion to your fear of being hurt. -Thomas Merton Chapters 0:00:24 Introduction to Managing Racing Thoughts 0:03:06 The Origin of Racing Thoughts 0:04:12 Thought Suppression and the White Bear Phenomenon 0:05:12 Practical Steps for Active Meditation 0:12:52 Enhancing Well-Being with Active Listening 0:14:42 Strategies for Overcoming Racing Thoughts 0:16:40 Influence Your Response to Thoughts Summary In this episode of the Anxiety Coaches Podcast, Gina Ryan delves into the topic of managing racing thoughts. She reflects on her own struggles with racing thoughts and how she has found ways to overcome them. Gina discusses how suppressing thoughts can make them worse, emphasizing the importance of accepting and managing these thoughts instead. She references Dr. Daniel Wegner's research on thought suppression, highlighting how trying not to think about something often leads to increased focus on it. Gina introduces the concept of active meditation as a practical tool for shifting focus from racing thoughts to present sensations. She details the three steps of active meditation: relaxation, stabilization, and focusing. Through these steps, individuals can cultivate mindfulness, calmness, and clarity of thought. Gina encourages incorporating active meditation into daily routines to enhance overall well-being and alleviate racing thoughts. Furthermore, Gina explores the significance of active listening and empathy in understanding perspectives beyond one's own. By redirecting attention to immediate sensory experiences and practicing empathy, individuals can break the cycle of racing thoughts and find peace in the present moment. She emphasizes the power of choice in influencing responses to thoughts and stresses the benefits of cultivating practices like active meditation and empathetic listening for greater clarity and calmness amidst life's chaos. Gina concludes by encouraging listeners to make small changes in their daily lives to combat anxiety and chronic stress. By incorporating these calming practices gradually, individuals can experience significant improvements in their mental well-being. She leaves listeners with a poignant quote from Thomas Merton about avoiding suffering and urges them to prioritize self-care and mindfulness. Learn more about your ad choices. Visit megaphone.fm/adchoices
In today's episode, Gina discusses the fundamental differences between anxiety and stress. Understanding the difference between these two separate but related phenomena can help you in your anxiety clearing journey. We may never escape the stressful realities of our lives and world, but we can overcome chronic anxiety. Listen in and refresh your understanding of anxiety and stress today! Additional episodes mentioned: 605, Anxiety Self Care: Where To Begin https://www.theanxietycoachespodcast.com/605-anxiety-self-care-where-to-begin/ 954 Examining The Spectrum Of Thought https://www.theanxietycoachespodcast.com/954-examining-the-spectrum-of-thought/ 987, Part 1, Claire Weekes Facing Philosophy Dismantling Anxiety Step By Step https://www.theanxietycoachespodcast.com/987-part-1-claire-weekes-facing-philosophy-dismantling-anxiety-step-by-step/ 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. FREE MUST-HAVE RESOURCE FOR Calming Your Anxious Mind 10-Minute Body-Scan Meditation for Anxiety Anxiety Coaches Podcast Group Coaching link ACPGroupCoaching.com To learn more, go to: Website https://www.theanxietycoachespodcast.com Join our Group Coaching Full or Mini Membership Program Learn more about our One-on-One Coaching What is anxiety? Find even more peace and calm with our Supercast premium access membership: For $5 a month, all episodes are ad-free! 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! Quote: You don't have to see the whole staircase, just take the first step. -Martin Luther King Chapters 0:00:24 Introduction to Anxiety vs. Stress 0:03:35 Understanding Anxiety Triggers 0:07:03 Hope and Managing Stress 0:09:31 Reassurance and Treatment of Anxiety 0:12:10 Benefits of Managing Stress 0:14:41 Steps to Start Your Healing Journey Summary In this episode of the Anxiety Coaches Podcast, the host, Gina Ryan, delves into the distinctions between anxiety and stress, shedding light on how they differ and manifest in individuals' lives. Anxiety is characterized by excessive fear, nervousness, and worry that impede daily functioning, whereas stress is a typical response to challenging or threatening situations that can be either positive or negative. Despite sharing some common symptoms like a racing heart or changes in breathing, anxiety and stress vary significantly in how they impact individuals. Ryan highlights that anxiety can linger even after the triggering situation concludes, leading to persistent feelings of fear and avoidance, while stress tends to dissipate once the issue is resolved. She underscores the contrast between anxiety-induced avoidance and stress-driven motivation to face challenges. Furthermore, anxiety can erode self-esteem and confidence, whereas stress often enhances performance and resilience, enabling individuals to tackle obstacles with clarity and focus. The podcast elucidates that managing stress is essential, as it equips listeners with tools to navigate life's inevitable challenges. By practicing self-care, challenging negative thoughts, and confronting fears gradually, individuals can mitigate anxiety and cultivate resilience. Ryan emphasizes the importance of seeking support from loved ones, support groups, or online communities to cope with anxiety and stress effectively. Ultimately, the episode instills hope, affirming that anxiety is treatable, and offers practical guidance for those navigating the complexities of anxiety and stress. Learn more about your ad choices. Visit megaphone.fm/adchoices
In today's episode, Gina discusses how to find happiness in the present moment. This is your opportunity to put down your worries for the day and pick up peace and contentment. Listen in for reasons to live in the present moment and key techniques to do so 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.com Join our Group Coaching Full or Mini Membership Program  Learn more about our One-on-One Coaching What is anxiety? Quote: The secret of health for both mind and body is not to mourn for the past, nor to worry about the future, but to live the present moment wisely and earnestly. -Buddha Chapters 0:00:24 Introduction 0:05:37 Moving Beyond Worry 0:06:53 Reasons to Live in the Present 0:10:15 Getting to Know Yourself 0:12:49 Defining Yourself Now 0:14:26 Spending Time with Loved Ones 0:15:29 Experiencing Life Fully Summary In this episode of the Anxiety Coaches Podcast, the host, Gina Ryan, delves into the topic of moving beyond worry and finding happiness in the present moment. She emphasizes the natural tendency to get caught up in future thinking and negative expectations, leading to anxiety and obsessive thoughts about potential dangers. Gina explains how the amygdala plays a role in this process, keeping us in a state of emergency when we should be seeking rest and relaxation in the parasympathetic nervous system. Gina encourages listeners to shift their focus from planning for an uncertain future to fully experiencing and enjoying the present moment. She highlights the importance of creating lasting memories, replacing worry with contentment, getting to know oneself, reassessing goals and plans, spending quality time with loved ones, and fully immersing oneself in all that life has to offer. By practicing mindfulness and being present in the here and now, individuals can cultivate peace, joy, and a deeper connection to themselves and their surroundings. Drawing inspiration from Mother Teresa's words to begin each day anew and live fully in the present moment, Gina provides practical tips for grounding oneself, appreciating the beauty of everyday life, and embracing spontaneity. She urges listeners to savor life's moments, overcome negative thinking patterns, and experience the richness and diversity of existence. Gina's message resonates with the wisdom of the Buddha, who advocated for living wisely and earnestly in the present moment to nurture both mental and physical health. Overall, the episode serves as a gentle reminder to prioritize mindfulness, find balance amidst life's uncertainties, and seek happiness in the now. Learn more about your ad choices. Visit megaphone.fm/adchoices
In today's episode, Gina offers the present moment as the point of emphasis of her discussion. Included are five clearly delineated reasons why living in the present moment will help improve your life and overall experience of peace and happiness. Listen in and start or strengthen your own living in the present moment today! Grab an awesome audio book for FREE, like The Power Of Now by Eckhart Tolle www.anxietycoachespodcast.com/audibletrial  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.com Join our Group Coaching Full or Mini Membership Program  Learn more about our One-on-One Coaching What is anxiety? Quote: The perfect is the enemy of the good. -Voltaire Chapters 0:00:23 Introduction to Living in the Present Moment 0:02:35 Embracing Growth and Making Lasting Memories 0:04:31 Replacing Worry with Contentment 0:05:39 Getting to Know Yourself Better 0:07:40 Quality Time with Loved Ones 0:09:29 Experiencing the Fullness of Life Summary Welcome back to the Anxiety Coaches Podcast. Today, let's delve into the importance of living in the present moment. It's all too easy to get caught up in planning for the future, but this mindset can hinder our ability to focus on the here and now. By cherishing each day as it comes, we can find peace and contentment in our lives. One key reason to embrace the present moment is the realization that each day we are growing older and moving forward. Every moment offers a unique opportunity to create lasting memories and internalize positive experiences. By living joyfully in the present, we can pave the way for a brighter future filled with tranquility and positivity. Another benefit of focusing on the now is the ability to replace worry with contentment. Embracing uncertainty and practicing gratitude for what is working in our lives can help alleviate anxiety about the unknown. By spending time with ourselves in the present, we can better understand our wants, needs, and interests, leading to personal growth and self-discovery. Living in the present moment also allows us to connect more deeply with our loved ones. Time passes swiftly, and by being fully present during interactions with family and friends, we can savor those precious moments that will never come again. By experiencing life to its fullest in each moment, we can appreciate the beauty and meaning that surround us every day. Practicing mindfulness and being aware of our current reality can enrich our lives without requiring additional effort. By embracing the present moment, we can immerse ourselves in the richness of daily experiences and avoid letting important moments slip by unnoticed. So, take a moment to pause, breathe, and ask yourself, "Am I fully present in this moment?" Embracing the now can lead to a more vibrant, fulfilling life. Remember, life is beautiful, and by being present, we can unlock its full potential. Join me again soon for more insights on living mindfully. A reminder from Voltaire: "The perfect is the enemy of the good." Be well, and until next time, aloha. Learn more about your ad choices. Visit megaphone.fm/adchoices
In today's episode, Gina discusses the technique of reducing anxiety through asking yourself questions. Asking the right questions can help identify irrational thoughts, encourage problem solving and promote mindfulness. Find out what else asking the right questions about your situation can do for you and your anxiety clearing journey, 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.com Join our Group Coaching Full or Mini Membership Program  Learn more about our One-on-One Coaching What is anxiety? Quote: It's not the answers you get from others that will help you, but the questions you ask of yourself. -Unknown Chapters 0:00:24 Introduction 0:01:16 The Power of Asking Questions 0:02:47 Reality Checking 0:03:33 Challenging Catastrophic Thinking 0:04:44 Encouraging Problem Solving 0:05:46 Promoting Mindfulness 0:06:32 Examining Assumptions 0:07:06 Increasing Self-Awareness 0:07:59 Practical Self-Inquiry 0:12:54 Seeking External Support 0:13:44 Ensuring Safety 0:14:43 Registering Safety 0:17:32 Cultivating Positive Self-Talk 0:18:32 Focusing on Breath Summary In this episode of the Anxiety Coaches Podcast, we delve into the concept of quieting anxiety through the power of asking questions. By exploring how asking the right questions can combat anxious thinking, we uncover a pathway to calming our inner turmoil. Through a series of bullet points, we examine the ways in which questioning can assist in interrupting the fear-adrenaline cycle that often accompanies anxiety, leading to a more manageable and peaceful state of mind. One key benefit of asking questions is the ability to identify irrational thoughts that underpin anxiety. By scrutinizing our thoughts through questioning, we can distinguish between reality and distorted perceptions, thus empowering ourselves to challenge and reframe our anxious beliefs. This process of reality checking aids in evaluating situations objectively, enabling us to differentiate between genuine threats and perceived dangers. Moreover, questioning catastrophic thinking plays a pivotal role in combatting anticipatory anxiety. By challenging the worst-case scenarios our minds conjure, we can shift our focus towards more realistic alternatives and problem-solving strategies. Engaging in constructive questioning also steers us towards solutions rather than dwelling on problems, facilitating a proactive approach to addressing the root causes of our anxiety. Learn more about your ad choices. Visit megaphone.fm/adchoices
In today's episode, Gina discusses the importance of being able to engage mindfully with others, our environment and ourselves to better be able to overcome the most challenging aspects of anxiety. The seven foundations of mindful engagement are identified and discussed. From skillful communication to empathy and love, listen in to find out what aspects of mindful engagement you may be missing and add them to your skill set 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.com Join our Group Coaching Full or Mini Membership Program  Learn more about our One-on-One Coaching What is anxiety? Quote: If you are depressed, you are living in the past. If you are anxious, you are living in the future. If you are at peace, you are living in the present. -Lao Tzu Chapters 0:00:24 Introduction to Mindful Engagement 0:04:36 The Seven Foundations of Mindful Engagement 0:08:20 Active Listening and Immersion 0:09:51 Practical Tips for Mindful Engagement 0:11:39 Managing Overactive Thoughts with Mindfulness 0:15:13 Enhancing Self-Compassion through Mindfulness 0:17:11 Cognitive Flexibility and Adaptive Mindset 0:18:36 Increasing Acceptance and Peace through Mindfulness 0:19:20 Empowering Control with Mindfulness Summary In today's episode of the Anxiety Coaches Podcast, we delve into the concept of mindful engagement, shifting our focus from anxious distractions to being fully present in our interactions. Inspired by the work of Wendy Wood, PhD, and Thais Mazur, PhD, who outlined the Seven Foundations of Mindful Engagement, we explore key aspects such as authenticity, skillful communication, mindfulness, compassion, love, equanimity, and shared responsibility. By emphasizing the importance of self-awareness, open communication, balanced awareness, compassion for others, cultivating hope, respecting all individuals, and recognizing our shared experiences, we pave the way for meaningful connections and deeper relationships. Practicing mindful engagement involves actively noticing the details of those around us, being present in conversations, actively listening without judgment, and embracing the uniqueness of each individual. For individuals dealing with anxiety, incorporating mindfulness techniques can be especially beneficial. By focusing on the present moment, managing overactive thoughts, building emotional resilience, reducing physical symptoms, breaking the cycle of catastrophic thinking, enhancing self-compassion, improving sleep quality, increasing cognitive flexibility, promoting acceptance, and creating a sense of control, mindfulness empowers individuals to navigate anxious situations more effectively. Integrating mindfulness into daily life not only alleviates immediate symptoms but also contributes to long-term mental well-being and resilience. By cultivating a more mindful approach to interactions and practicing self-compassion, individuals can develop a set of skills that enhance their overall mental state. Remember, by being present in the moment and engaging mindfully, we can create more fulfilling and connected lives, one conversation at a time. Learn more about your ad choices. Visit megaphone.fm/adchoices
In today's episode, Gina discusses the topic of bodily sensations and the mysterious ways that anxiety can cause them. Anxiety related bodily symptoms have an uncanny capacity to move and shift around the body in ways that physical ailments do not. Learning to discern what signals coming from the body are truly urgent and which are fleeting and quite possibly anxiety related is a useful skill that can be developed. Listen in to learn more about this process 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.com Join our Group Coaching Full or Mini Membership Program  Learn more about our One-on-One Coaching What is anxiety? Quote: Learn to differentiate between urgency and the gentle call for attention – both are valid, but one requires immediate action, the other, a moment of self-care. – Thich Nhat Hanh Chapters 0:00:24 Welcome to the Anxiety Coaches Podcast 0:02:57 The Lingering Effects of Long-term Anxiety 0:05:23 Understanding the Mobility of Anxiety 0:07:26 Acknowledge and Heal Without Judgment 0:09:56 Embracing Patience and Compassion 0:12:36 Give Yourself Permission for Healing 0:14:42 Cultivating Mindfulness in Self-care 0:16:16 Exploring Holistic Healing Modalities Summary In today's episode of the Anxiety Coaches Podcast, I, Gina Ryan, am delving into the topic of persistent anxiety sensations. Despite having touched on this subject before, I believe revisiting it is valuable as repetition often leads to fresh insights. I address the perplexing issue of experiencing lingering symptoms even when feeling fine, which can trigger fear and perpetuate the anxiety cycle. It's crucial to understand that progress is not lost during such moments, and having patience and utilizing tools can help navigate through these sensations. I use the analogy of walking with a sharp rock in your shoe for a year to illustrate how healing from long-term anxiety takes time. Just as removing the rock brings relief but the foot needs time to heal, addressing anxiety provides immediate relief but requires patience for the body and mind to recover fully. Acknowledging the mobility of anxiety symptoms, which can shift across the body, is essential to distinguish them from physical ailments. Embracing the body's signals without resistance fosters calmness and aids in the healing process. Granting oneself permission for the healing process without imposing deadlines is crucial, along with differentiating between urgent signals and those seeking attention. Cultivating mindfulness through practices like meditation and yoga allows for a deeper connection with the body and fosters detachment from persistent sensations. Exploring holistic healing modalities such as massage therapy and acupuncture can complement conventional medical care and support overall well-being. Learn more about your ad choices. Visit megaphone.fm/adchoices
In today's episode, Gina discusses a book she recently read that contains tools that can help you overcome anxiety. Specifically, these tools are designed to help empower individuals to discover a sense of awe in their life, practically at will. Being able to touch into the power of the state of awe can be a great benefit to those on the anxiety clearing journey. Listen in and find out how to harness the power of awe and expand your healing journey today! The book referred to in today’s episode The Power of Awe: Overcome Burnout & Anxiety, Ease Chronic Pain, Find Clarity & Purpose―In Less Than 1 Minute Per Day Hardcover by Jake Eagle LPC and Michael Amster MD https://amzn.to/42Pjxsc 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.com Join our Group Coaching Full or Mini Membership Program  Learn more about our One-on-One Coaching What is anxiety? Quote: People say that “beauty is in the eye of the beholder,” but I say that the most liberating thing about beauty is realizing that you are the beholder. -Salma Hayek Chapters 0:00:24 Introduction to The Power of Awe 0:06:47 Link to The Power of Awe in Show Notes 0:12:43 Awe as an Effective Tool 0:17:42 The AWE Method Explained 0:20:36 Finding Joy and Presence Through Awe Summary In this episode, I share insights from the book "The Power of Awe," authored by Jake Eagle and Michael Amster, MD. The book introduces the AWE method, which stands for Attention, Wait, Exhale, and Expand. This method is a simple 3-step process that can be practiced in 5 to 15 seconds to induce awe, a powerful emotion with several benefits. Awe can be experienced at any moment throughout the day, making it a practical tool for enhancing mindfulness and promoting wellness. The authors highlight how awe can alleviate depression and anxiety by shifting one's perspective and fostering a positive feedback loop. They also discuss the limitations of traditional treatments like medication and therapy, emphasizing the importance of integrating practices like the AWE method into mental health care. By focusing on being present and appreciating the wonders around us, individuals can cultivate a sense of awe and tap into its transformative potential. Learn more about your ad choices. Visit megaphone.fm/adchoices
In today's episode, Gina discusses the wisdom of author and spiritual teacher Eknath Easwaran. These teachings helped Gina improve her skill set for handling the wild anxious mind she was suffering with, and she hopes to impart this knowledge on her listeners. Embracing mindfulness and incorporating mantra into your daily practice will serve you well in your anxiety recovery journey. Listen in for Eknath Easwaran's ancient wisdom on this and enhance your 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.com Join our Group Coaching Full or Mini Membership Program  Learn more about our One-on-One Coaching What is anxiety? Quote: It is the mind that makes one wise or ignorant, bound or emancipated. -Sri Ramakrishna Chapters 0:00:24 Finding Peace and Calm in the Frantic Mind 0:01:08 Inspiration from Eknath Eswaran: A Spiritual Teacher's Wisdom 0:02:16 Slowing Down the Mind for Deep Relaxation and Concentration 0:07:42 One-Pointed Attention: Unifying Consciousness and Deepening Concentration 0:09:24 The Power of Mantras: Transforming Consciousness through Repetition 0:12:26 Discovering the Power of Mantras 0:13:17 Exploring the Teachings of Akhenath Aswaran 0:14:42 Embracing Ancient Wisdom for a Calm and Peaceful Life 0:17:03 The Power of the Mind in Wisdom and Freedom Summary In this episode of the Anxiety Coaches Podcast, we explore the wisdom of spiritual teacher Eknath Eswaran. Eswaran, founder of the Blue Mountain Center of Meditation and meditation instructor at the University of California, Berkeley, emphasizes the power of slowing down the mind to reduce stress and tension. By practicing meditation and slowing our pace of life, we can cultivate resilience and make choices with clarity. Eswaran's book, "Words to Live By," provides daily guidance and inspiration, outlining his eight-point program that includes practices such as meditation, mantra repetition, and focused attention. The idea of having a mantra resonates deeply with me personally. I have found that listening to podcasts while driving and focusing on a chosen mantra helps me stay present and attentive. Eswaran's second point in his program is the repetition of a mantra, or what he refers to as a mantram. These powerful spiritual formulas can transform consciousness when silently repeated in the mind. Every religious tradition has its own mantras, such as the name of Jesus, Hail Mary, Blessed art thou, Allah, and Om Mani Padme Hum. It is important to choose a mantra that deeply appeals to us and to stick with it, as changing mantras may hinder the deep benefits they can provide. Repeating our chosen mantra silently throughout the day, during activities like walking, waiting, or doing chores, can help us stay relaxed and alert. The calming effect of the mantra can also alleviate negative emotions such as anger, fear, and worry. From my personal experience, I have been using the same mantra since the mid-90s and have found it to have a profound impact on my life. It pops up unexpectedly and grounds me in moments when I need it most. I highly recommend exploring Eknath Eswaran's teachings and reading his other books, including "The Unstruck Bell." Learn more about your ad choices. Visit megaphone.fm/adchoices
In today's episode, Gina discusses the usefulness of integrating some form of spirituality into our lives for helping us overcome anxiety. A most effective way to do this is to begin to cultivate stillness and sacred moments in our lives. Listen in for tips on how to begin to discover sacredness in your own life and jump-start your anxiety healing 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.com Join our Group Coaching Full or Mini Membership Program  Learn more about our One-on-One Coaching What is anxiety? Quote: The most beautiful and profound emotion we can experience is the sensation of the mystical. It is the sower of all true science. -Albert Einstein Chapters 0:00:24 Introduction to the concept of sacred resilience 0:02:03 Exploring the spiritual side of anxiety 0:05:53 Incorporating practices to address spiritual disconnection 0:14:26 Finding Stillness and Transforming Through Sacred Moments 0:15:26 Sprinkling Sacredness into Your Healing Journey 0:16:31 Closing Thoughts and Today's Quote 0:16:37 The Profound Sensation of the Mystical Summary In this episode of the Anxiety Coaches Podcast, I discuss the concept of sacred resilience as a way to overcome stress and anxiety. Many people focus on treating the mind and body through stress reduction and mindfulness techniques, but they often overlook the spiritual aspect of anxiety. I want to emphasize that I'm not talking about religion or dogma, but rather the spiritual side of being. When anxiety is rooted in spiritual concerns, it can lead to a heightened awareness of mortality and a sense of separation in the universe, which can contribute to panic attacks. This form of anxiousness is often disregarded, and I want to bring attention to it. It's important to cultivate everyday sacredness by celebrating each moment, connecting to something greater than ourselves, and prioritizing our lives according to our values. In the next segment, I introduce an exercise to write your own obituary. This exercise is not meant to make you feel bad, but rather to help you reflect and get back on track if you feel lost. When we are grounded in our values and actively working towards our goals, our nervous system feels less on edge. We can cultivate sacred moments filled with gratitude, awe, compassion, and inner peace. These moments are precious and essential to our healing. By creating stillness and taking mini timeouts from our daily busyness, we can add sacredness to our routine and transform our lives. It's important to be aware and involve our hearts in our lives. By dedicating time to the spiritual dimension of our existence, we can witness the awe-inspiring journey of our healing process. The topic of sacredness and spirituality is often overlooked, but it can bring joy and help on our healing journeys. If you have anything to share on this subject, I'd love to hear from you. As Albert Einstein said, "The most beautiful and profound emotion we can experience is the sensation of the mystical." Stay well, and I'll be back with another podcast soon. Learn more about your ad choices. Visit megaphone.fm/adchoices
In today's episode, Gina discusses how to use our emotional reasoning and thinking to our advantage, rather than let it contribute to our anxiety and defeat. A number of cognitive distortions are identified as well as how to combat these tendencies. Looking to the positive, or even simply the neutral, can go a long way to preserving our mental health and emotional stability.n Listen in to find out how to do this effectively 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.com Join our Group Coaching Full or Mini Membership Program  Learn more about our One-on-One Coaching What is anxiety? Quote: Life is a series of natural and spontaneous changes. Don't resist them; that only creates sorrow. Let reality be reality. Let things flow naturally forward in whatever way they like. -Lao Tzu Chapters 0:00:24 Introduction and the theme of self-defeating beliefs 0:01:19 Example 1: Filtering - Focusing on the negative 0:03:30 Example 2: Black and white thinking - All or nothing mentality 0:05:39 Example 3: Overgeneralization - Exaggerating or taking things to the extreme 0:07:22 Example 4: Mind reading - Making assumptions about others 0:09:14 Example 5: Catastrophizing - Expecting and projecting the worst 0:12:46 Ignoring Emergencies and Seeking Immediate Relief 0:14:39 Seeking Help and Relief from Anxiety Summary In this episode of the Anxiety Coaches Podcast, Gina Ryan discusses the impact of cognitive distortions on our mental well-being. She explores the concept of emotional reasoning and how it contributes to self-defeating beliefs. Drawing from personal experience, Gina shares her journey of recognizing and overcoming these beliefs. Gina delves into various cognitive distortions, highlighting real-life examples and their solutions. She first explores the concept of filtering, where individuals focus solely on the negative aspects of a situation. She offers strategies for shifting perspective and finding balance. Next, Gina addresses black and white thinking, where individuals perceive things as either perfect or a complete failure. She provides tools for challenging this rigid mindset and finding the shades of gray. Overgeneralization, which involves exaggerating or taking things to the extreme, is another cognitive distortion discussed by Gina. She shares techniques for reframing thoughts and practicing self-compassion. Mind reading, the act of making assumptions about others' thoughts or motivations, is also tackled in the episode. Gina offers guidance on cultivating open communication and directly asking others for clarification. Throughout the conversation, Gina emphasizes the importance of mindfulness in identifying and challenging these self-defeating beliefs. She encourages listeners to embrace the concept of present-moment awareness and engage in self-reflection. In addition to cognitive distortions, Gina addresses other patterns of thinking, such as catastrophizing and personalization. She stresses the significance of seeking professional guidance or support from loved ones when necessary. Learn more about your ad choices. Visit megaphone.fm/adchoices
In today's episode, Gina shares a number of simple strategies for reducing and preventing anxiety. These tips will enable you to become more resilient in the face of stress and help you to preserve your inner peace. Listen in for these practical tips and start eliminating 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.com Join our Group Coaching Full or Mini Membership Program  Learn more about our One-on-One Coaching What is anxiety? Quote: Peace comes from within. Do not seek it without. -Buddha Chapters 0:00:24 Introduction: Ways to Bring Peace and Calm 0:02:29 Breathing Techniques for Anxiety Management 0:04:42 Mindfulness, Meditation, and Positive Affirmations 0:07:21 Physical Exercise and Grounding Techniques 0:08:52 Visualizations and Connecting with Nature 0:11:07 Eliminating Stimulants: Caffeine and Anxiety Relief 0:12:19 Granular Strategies for Igniting Peace and Calm 0:13:45 Intimacy, Petting Pets, and Gratitude 0:16:03 Generosity, Singing, and Repetitive Motion Activities 0:20:31 Finding Inner Peace: Wisdom from the Buddha Summary In this part of the episode, we explore various strategies for finding peace and calm in our lives. We begin by discussing the importance of managing stress and our response to it, focusing on strategies such as breathing techniques. We share a client's visualization of "smelling the daisies and blowing out the candles" as a helpful tool for relaxation. Mindfulness and meditation are highlighted as key practices in staying present and accepting our thoughts without judgment. We discuss the benefits of mindfulness, such as observing thoughts without getting caught up in them and returning focus to the breath. Positive affirmations are mentioned as a way to counteract negative thinking and promote positive thoughts in our daily lives. We acknowledge that while some may find this approach too fluffy, actively promoting positivity can offset the negativity we encounter. Physical exercise is emphasized as a significant means of releasing tension and stress. Even a short walk can have a profound impact on our well-being. We encourage listeners to prioritize physical activity as a way to relax. Moving forward, we delve into grounding techniques that involve focusing on physical sensations. By redirecting our attention to the texture of objects or our breath, grounding brings us out of our minds and connects us with our bodies. Learn more about your ad choices. Visit megaphone.fm/adchoices
In today's episode, Gina shares a highly effective process for preventing panic attacks. Learning these three steps can help you relax and regain your composure whenever panic sets in. Listen in 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.com Join our Group Coaching Full or Mini Membership Program  Learn more about our One-on-One Coaching What is anxiety? Quote: Smile, breathe, and go slowly. -Thich Nhat Hanh Chapters 0:00:24 Introduction and the importance of finding peace and calm 0:01:15 The normal response to stress and when it becomes overwhelming 0:02:14 The consequences of panic attacks and stress on relationships 0:02:58 Steps to feel calmer and avoid full-blown panic attacks 0:03:40 Breaking the fear and adrenaline cycle of anxiety 0:04:55 Identifying physical symptoms and regaining control during panic attacks 0:06:59 Understanding that the worst has already happened and being patient 0:07:56 Relaxing the body and accepting sensations during panic attacks 0:08:58 Relaxation Technique: Slow Exhalation for Deeper Breathing 0:09:44 Stimulating the Vagus Nerve for Peace and Calm 0:10:34 Managing Panic and Stress While Driving 0:11:46 Calming Techniques for Panic Attacks 0:12:41 Reducing Stress and Worry in Daily Life 0:13:16 Reducing Stress to Reduce Panic Attacks 0:14:19 The Importance of Diet and Sleep in Managing Stress 0:15:07 Exercise, Meditation, and Building a Stable Place for Calm Summary In this episode of the Anxiety Coaches Podcast, we dive into the topic of preventing panic attacks. We understand that stress can be overwhelming for everyone, but some individuals find themselves trapped in a continuous cycle of fear and anxiety, leading to panic attacks. It's important to be honest with ourselves and recognize the signs of panic and overwhelm when they arise. We discuss the physical symptoms that often accompany stress, such as chest tightness, shortness of breath, dizziness, and a lump in the throat. These sensations can be alarming, but we assure our listeners that they have already experienced the worst and that these feelings will eventually fade away. One key strategy we focus on is the importance of exhaling and making it longer and slower than your inhalation. By consciously relaxing your belly and using your diaphragm to breathe deeply, you stimulate the vagus nerve, which sends calming signals to the brain and activates the parasympathetic nervous system. This technique can be practiced whenever panic arises, even while driving. We encourage listeners to pull over and practice deep belly breathing until they feel calm again, allowing the stress to release from their bodies. Learn more about your ad choices. Visit megaphone.fm/adchoices
In today's episode, Gina celebrates monumental 1000th episode of the Anxiety Coaches Podcast. Listen in to hear about Gina's own personal history with anxiety-panic and about the origins of the show. From humble beginnings in upstate New York, Gina has honed her coaching skills over many years and cultivated an intimate knowledge of how anxiety-panic arises and how it can be tamed and overcome. We are so happy to be able to share this wisdom with you the listeners and that the show has been so helpful for so many. Thanks for listening. 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.com Join our Group Coaching Full or Mini Membership Program  Learn more about our One-on-One Coaching What is anxiety? Quote: Peace is the result of retraining your mind to process life as it is, rather than as you think it should be. -Wayne W. Dyer Chapters 0:00:24 Introduction: Finding Peace and Calm 0:01:16 Sharing My Anxiety History and Story 0:02:58 Alone in New York City, waiting for grandfather's surgery 0:04:00 Navigating the busy streets and hospitals in a state of panic 0:06:32 Discovering the calming power of yoga and mindful breathing 0:08:23 Overcoming anxiety through meditation and mindfulness practices 0:09:08 Becoming a nutritionist and working with eating disorder clients 0:10:16 Taking over as co-host and eventually host of the podcast 0:11:37 Celebrating episode 1000 and the journey towards peace and calm 0:14:04 Acknowledging the Support Team and Early Days 0:15:01 Gratitude for Listeners and True Native Media Summary In this episode of the Anxiety Coaches Podcast, I, Gina Ryan, share my personal experience with anxiety and discuss the journey that brought the show to its milestone 1000th episode. I delve into the origins of my anxiety, which began in my late teens or early twenties, triggered by a specific alarming situation. While there may have been other contributing factors, anxiety was not a part of my childhood. I recount a particularly distressing incident in New York City where a loud alarm sounded, and no one came to help, intensifying my panic. This event left me in a constant state of unease and uncertainty about how to cope with my anxiety. However, as time went on, I found solace in the realms of philosophy and spirituality, diving into books that offered guidance and understanding. Through this exploration, I discovered yoga and the practice of mindful breathing, which provided temporary relief and allowed me to catch a glimpse of hope beyond the depths of anxiety. Meditation and mindfulness became my guiding lights, teaching me how to navigate stress and face challenges without succumbing to fear. Gradually, I found my way out of the dark abyss of anxiety. Although I struggled with anxiety for twenty years, I want you to know that you too can overcome it. Countless resources are available to assist you on your journey. After moving to Maui and working as a nutritionist with clients suffering from eating disorders, my interest in anxiety was piqued when I stumbled upon a podcast on Stitcher dedicated to the topic. I reached out to the host and ended up being a guest on the show. Eventually, the host decided to step down, and I was offered the opportunity to take over as the host of the Anxiety Coaches podcast. Although I was filled with both fear and excitement, I embraced the challenge. Learn more about your ad choices. Visit megaphone.fm/adchoices
In today's episode, Gina discusses the great power of our senses to provide soothing information to our psyche. This episode will help you improve your coping abilities using the miraculous gift of your senses. From distraction to self-care, the senses, including touch, taste, hearing, smelling and seeing, are immense resources available to you in your anxiety clearing journey. Listen in and start putting them to use 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.com Join our Group Coaching Full or Mini Membership Program  Learn more about our One-on-One Coaching What is anxiety? Quote: Learn to be calm and you will always be happy. -Paramahansa Yogananda Chapters 0:00:43 The Power of Self-Soothing through the Senses 0:01:25 Importance of Relaxation and Self-Soothing during Distress 0:02:13 Utilizing the Sense of Touch for Stress Relief 0:03:17 Delightful Smells and Memory Triggers 0:05:08 Soothing Sight and Visual Relaxation 0:06:42 Calming Sounds and Soothing Audio 0:13:12 Self-Soothing through Movement: Dance, Walk, Yoga, Martial Arts, and More 0:14:22 Relaxation Techniques: Belly Breathing, Body Scan, Progressive Muscle Relaxation 0:16:12 Expressing and Soothing Through Talking, Music, and Writing 0:17:32 Discovering Inner Peace through Calmness Summary In this episode of the Anxiety Coaches Podcast, we delve into the various ways we can utilize self-soothing techniques to reduce stress and bring calm into our lives. We understand that many individuals struggle with self-soothing, particularly during times of distress, but learning to relax and self-soothe can have profound benefits on our overall well-being. To begin, we explore self-soothing through the sense of touch. We discuss the therapeutic nature of activities such as petting a soft animal, using warm or cold water, or engaging in self-massage. These actions can help soothe our bodies and create a sense of comfort. Moving on, we shift our focus to the sense of smell. We highlight the power of scent in triggering positive memories and feelings of relaxation. We suggest using scented candles, hugging loved ones, and enjoying fragrant flowers or essential oils as ways to engage our sense of smell for self-soothing. Next, we emphasize the importance of paying attention to the visual stimuli we expose ourselves to in order to promote relaxation. We recommend creating collages of soothing images, gazing at nature or loved ones, and being mindful of what we consume on social media. By being mindful of the visual elements in our environment, we can positively impact our overall well-being. We then explore the sense of hearing and its role in self-soothing. We discuss the importance of finding sounds that relax us, such as listening to audiobooks, nature sounds, or soothing voices. We also suggest incorporating water features or white noise into our surroundings to create a calming atmosphere. Additionally, we recommend the body scan meditation available on the Anxiety Coaches Podcast website as a powerful tool for relaxation. By engaging our senses in self-soothing activities, such as those related to touch, scent, sight, and hearing, we can bring peace and calm into our lives. Learn more about your ad choices. Visit megaphone.fm/adchoices
In today's episode, Gina again discusses Claire Weekes' critical step in her anxiety recovery process: acceptance. Highlighted in this episode are additional factors about the acceptance process that make it so important to overcoming anxiety. Understanding that anxiety and the emotions that go along with it are ok to experience helps bring us to the place where we can stop resisting and accept the unpleasant experience. Over time, our anxiety will be easier and easier to accept and also less and less intense. Listen in and get started 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.com Join our Group Coaching Full or Mini Membership Program  Learn more about our One-on-One Coaching What is anxiety? Quote: A setback is part of recovery. -Claire Weekes Chapters 0:00:43 Practical steps from Claire Weeks to embrace anxiety 0:04:00 Acceptance starts with acknowledging and facing our anxious feelings 0:06:31 Breaking the cycle by being mindful and stopping fear 0:08:14 Making a conscious decision to stop feeding into fearful thoughts 0:09:21 The initial desire to be unafraid sets the stage 0:10:05 Directing thoughts towards acceptance and understanding its importance 0:11:36 Calm acceptance as a proactive step in true recovery 0:13:09 Challenging our instinct to fight email notifications 0:14:15 Embracing acceptance and letting go of struggle 0:16:18 Patience and gradual progress on the path to recovery Summary In this episode of the Anxiety Coaches Podcast, Gina Ryan discusses practical steps and practices inspired by Dr. Claire Weeks' teachings on embracing anxiety and fostering calm acceptance. By educating ourselves and acquiring knowledge about anxiety, we can confront it with understanding instead of fear. Gina also touches on the polyvagal theory, explaining how our neural circuits scan the environment for danger. Understanding this theory can help us work with our body's natural responses to anxiety. Gina emphasizes the importance of calm acceptance as the ultimate goal in dealing with anxiety. She explains that it is okay to feel anxious and that there is nothing wrong with experiencing those emotions. She discourages the idea of striving for instant results and highlights the need for patience and gradual progress. Gina emphasizes that acceptance does not mean merely putting up with anxiety, but actively acknowledging and understanding it. She urges listeners to let go of the instinct to resist and instead adopt an attitude of acceptance. Gina encourages individuals to challenge their natural instincts to fight against anxiety and instead embrace a mindset of acceptance. She suggests relaxing into the feelings and letting go of the need to struggle against them, comparing it to floating in water rather than fighting against the current. Gina emphasizes the importance of giving up the need to control and fix things, as it may worsen anxiety. She reminds listeners that recovery is a gradual process that requires time and persistence, and that setbacks are a normal part of the journey. Gina concludes by encouraging listeners to embrace anxiety with calm acceptance and quotes Claire Weeks, stating that setbacks are part of recovery. Learn more about your ad choices. Visit megaphone.fm/adchoices
In today's episode, Gina discusses another key aspect of Claire Weekes' approach to overcoming anxiety: acceptance. In particular, acceptance can be an effective tool by which we can combat and avoid the second fear, an aspect of psychological functioning that can increase anxiety severely. Through accepting our anxiety, we make it much less debilitating. Listen in for more insight into how to use acceptance to your anxiety recovery 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.com Join our Group Coaching Full or Mini Membership Program  Learn more about our One-on-One Coaching What is anxiety? Quote: In the final count, it takes less effort, even less courage, to go forward with true acceptance than to go forward fighting grimly. -Claire Weekes Chapters 0:00:24 Introduction: Finding Peace and Calm Amidst Anxiety 0:01:12 Overview of Claire Weeks' Four Essential Steps 0:02:15 Part 1: The Importance of Acceptance in Anxiety Recovery 0:04:04 Dr. Weeks' Emphasis on Acceptance as a Secret Weapon 0:05:05 The Power of Knowledge in Confronting Anxiety 0:06:33 The Concept of Acceptance as a Shield Against Second Fear 0:08:29 Overcoming Difficulties in Acceptance: Wishing to be Unafraid 0:09:59 Patience and Progress in the Journey of Acceptance 0:11:17 Understanding Second Fear and Second Arrow in Anxiety 0:12:49 The Connection Between Claire Weeks' Second Fear and Buddhist Second Arrow 0:13:35 Challenging our Natural Instincts to Fight or Flee 0:15:08 True Acceptance and Letting Go 0:16:06 The Importance of Letting Go and Relaxing 0:17:03 Patience and Persistence in the Recovery Process Summary In this episode of the Anxiety Coaches Podcast, we explore the teachings of Dr. Claire Weeks and her insights on acceptance in overcoming anxiety. Dr. Weeks emphasizes the importance of facing, accepting, floating, and letting time pass as essential steps in the journey towards overcoming anxiety. While some may find Dr. Weeks' approach harsh, her teachings resonate with many clients who have experienced anxiety. In this episode, we focus specifically on the first part of acceptance and will delve deeper into the topic in future episodes. When we refer to anxiety, we are specifically addressing the feeling of being stuck in a cycle where we can't escape feeling anxious, rather than normal stress or chronic stress. Our goal is to break the stress, adrenaline, fear cycle and handle stress in a way that prevents us from staying anxious. Dr. Weeks believed that education about the physiological process of anxiety is crucial in confronting fears and reducing uncertainty. Knowledge acts as a shield against anxiety and empowers individuals to take control of their symptoms. It is important for us to pay attention to the background factors that contribute to anxiety and utilize the tools and practices discussed in this podcast to guard against them. According to Dr. Weeks, one of the secret weapons against anxiety is acceptance, which involves welcoming and acknowledging anxious feelings instead of avoiding or suppressing them. Breaking the cycle of fear weakens anxiety and eventually leads to its end. While accepting anxiety can be challenging, it is an essential step towards recovery. Learn more about your ad choices. Visit megaphone.fm/adchoices
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Comments (45)

mockingbird lane

I prefer the teachings of Proverbs for calming my anxiety 🙏🏻

Feb 29th
Reply

mockingbird lane

her voice is so soothing I could probably use it for ASMR (in a good way)

Feb 19th
Reply

Naz 🍻

This was so helpfull

Aug 20th
Reply

Naz 🍻

Thank u for this

Aug 20th
Reply

Mahan Abedini

loved it

Dec 30th
Reply

PathD

⭐⭐⭐⭐⭐ I am so grateful to have found your podcast! You are SO SPOT ON at times! I am helped. I listen to some episodes over and over at times! Thank you for sharing your wisdom!

Oct 19th
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ThePathLessTraveled

Another great, useful podcast Gina!

Aug 3rd
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Brendan Tregear

great episode. your voice is so soothing, my pet poodle always falls asleep during the episode

Apr 25th
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Elise Hartmann

great session on affirmations

Jan 28th
Reply

Vanessa Kirby

🧡

Jan 8th
Reply

Elise Hartmann

really enjoying your podcast and all the tools you're sharing. thank you

Dec 13th
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Stu Cook

What a wonderful episode!

Dec 2nd
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Stu Cook

Definitely a useful episode if you struggle with anxiety and find yourself getting distracted easily by it.

Nov 10th
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ThePathLessTraveled

Geat quote!

Oct 26th
Reply

Divya Sharma

Why its not working in India

Aug 1st
Reply

Erica Rouse

I look forward to every new podcast. Your show has helped me to control my negative thoughts and validating my feelings.

Jun 19th
Reply

Sara

I love this podcast. Thank you for all the time and effort you've put into this to help out anxious minds like mine. Extremely helpful and insightful

Mar 2nd
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Kravve It

I love this podcast...very informative! Just a side question.... does anyone else heard the faint sound of chimes, birds, or something instrumental in the background?? Maybe it's just me...lol!! So, glad I found this podcast..... thanks! Alexis

Oct 27th
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ThePathLessTraveled

Great, thanks!

Sep 27th
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Willow Fay

I just found this gem of a podcast today. "Let your inner pharmacy begin working on that for you", Gina said at one point...that set off a spark in me that I will fan gently as I continue to listen. I feel hope

Aug 26th
Reply
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