Avsnitt
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In today's episode, Gina concludes her discussion of the differences between thoughts, emotions and feelings and how to use this knowledge to make progress clearing chronic anxiety. Five exercises are provided to help you explore what you are experiencing and how to change your thoughts to make better sense of it all and to find more peace and calm. Get your journals out and take notes, these exercises will take you a long way 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:
It is not the things themselves that disturb men, but their judgments about these things."
-Epictetus
Chapters
0:23 Introduction to Anxiety Trio
5:13 Awareness of Thoughts, Emotions, and Feelings
10:05 Reframing Negative Thoughts
14:06 Grounding with Physical Sensations
16:10 Practicing Self-Compassion
17:52 The Power of Journaling
Summary
In today's episode of the Anxiety Coaches Podcast, I delve into part two of "Untangling the Anxiety Trio," focusing on the distinct interplay between thoughts, emotions, and feelings. This follow-up aims to provide you with practical exercises that can help you effectively manage and understand your anxiety. If you missed part one, I highly recommend listening to it first, as it lays the foundation for the discussions today.
To start off, I introduce the concept of awareness. It's essential for anyone dealing with anxiety to develop a keen sense of awareness regarding their thoughts, emotions, and feelings. Often, we conflate these elements into a chaotic mix, dismissing their individual significance. I encourage you to pause during moments of anxiety, take a deep breath, and identify the specific thought that just crossed your mind. For instance, if the thought is "I'm not prepared for this meeting," you might notice physical sensations, such as tension in your chest, manifesting as you recognize your anxiety. Writing these observations down can help clarify and confront the anxiety head-on, making each element less overwhelming.
Next, we explore the exercise of reframing our thoughts. This involves replacing negative thoughts with more balanced, realistic alternatives. When a thought like “I’m going to fail” surfaces, ask yourself if it's entirely true. More often than not, it’s an exaggeration. By reframing it to something like “I’ve prepared for this, and I’ll do my best,” you create a shift in the emotional and physiological response. This process of reframing can serve as a valuable tool to interrupt the anxiety cycle before it spirals out of control.
Grounding exercises are another pivotal theme we cover. When anxiety intensifies, it can be beneficial to redirect your focus through physical sensations. I introduce the 5-4-3-2-1 grounding technique, which encourages you to identify things you can see, touch, hear, smell, and taste, assisting you in reconnecting with the present moment. By engaging with your environment and senses, you provide your mind with a break from the relentless march of anxious thoughts, often resulting in a calming effect.
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In today's episode, Gina defines clearly and discusses the differences between thoughts, emotions and feelings, and how these psychological factors affect our anxiety. Through understanding these aspects of how our mind works, we become endowed with a great power to reduce our anxiety at will and direct our lives in direction of our choosing. Listen in and understand the differences between thoughts, emotions and feelings, and use this understanding to reduce and eliminate 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.
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:
Feelings are much like waves. We can’t stop them from coming, but we can choose which one to surf.
–Jonatan Mårtensson
Chapters
0:23 Introduction to the Anxiety Trio
3:00 Understanding Emotions
4:48 Exploring Feelings
6:25 The Role of Thoughts
9:06 Breaking the Cycle
12:33 Body vs. Mind Strategies
15:28 Preparing for Practical Exercises
17:20 Conclusion and Next Steps
Summary
In this episode of the Anxiety Coaches Podcast, I delve into the intricate relationship between thoughts, emotions, and feelings, an interconnection I refer to as the “Anxiety Trio.” This discussion lays the foundation for understanding how these components interact and influence our experiences with anxiety. Given the depth of the material, this episode serves as part one of a two-part series, setting the stage for a more comprehensive exploration of these concepts in the next installment.
To begin, I clarify what emotions are. Emotions are immediate physiological reactions—automatic responses to events or internal thoughts that manifest in our bodies. They come about spontaneously, often triggered by external stimuli or our own memories, and are typically intense but fleeting. For instance, a sudden fright, like being surprised, elicits an immediate emotional response that can cause physiological changes, such as increased heart rate or adrenaline spikes. In the context of anxiety, it serves as an instinctive warning system, alerting us to perceived threats, even if they are not real or present.
Next, I distinguish emotions from feelings. While emotions are raw and instinctual, feelings arise once we consciously recognize and interpret those emotions. This subjective experience is influenced by our individual thoughts, beliefs, and past experiences. For example, the emotion of fear can morph into feelings of unease or worry, depending on how we process and interpret that emotion. I emphasize that feelings are often longer-lasting and more complex than the initial emotional reaction and can perpetuate the cycle of anxiety, especially when intertwined with negative thinking patterns.
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Saknas det avsnitt?
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In today's episode, Gina responds to a listener email with a new episode about anxiety in children. A number of suggestions are included for better understanding anxiety in children as well as steps that can be taken to reduce the anxiety and build strong, healthy psyches. Listen in for anxiety reducing tips that are easy to implement with children and are also highly applicable with adults!
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:
Children are not things to be molded, but are people to be unfolded.
-Jess Lair
Chapters
0:23 Introduction to Child Anxiety Support
2:56 Understanding Anxiety in Children
8:06 Building Confidence Through Small Wins
12:35 Creating Predictable Routines
13:07 Grounding Techniques for Kids
19:22 Conclusion and Reflection
Summary
In this episode of the Anxiety Coaches Podcast, I delve into the vital topic of supporting children through their experiences of anxiety and fear, a discussion prompted by a heartfelt email from a listener. She shared her struggles with her six-year-old son, who faces anxiety in everyday situations like checking the mail or showering alone. By addressing the complexities of childhood anxiety, I aim to provide practical insights and strategies for parents and caregivers looking to nurture resilience and bravery in their children.
Understanding that anxiety is a normal emotion for everyone, especially young children, is fundamental in initiating this journey of support. I emphasize the importance of normalizing these feelings and recognizing that childhood anxiety often presents itself through fears of separation or abandonment. This acknowledgment is essential in reframing anxiety from a taboo topic to a shared human experience, which facilitates open discussions with children about their emotions.
Following this, I guide listeners through identifying potential triggers for anxiety, using our listener's situation as a concrete example. Exploring these triggers helps distinguish the underlying emotional patterns children may feel, enabling parents to offer reassurance that they are not alone in their fears. Gradual, supportive approaches, akin to what I refer to as "building brave," provide a framework for increasing a child's confidence and comfort over time, rather than forcing them into situations they are unprepared to handle.
I discuss actionable strategies for promoting self-assurance and independence in anxious children. By celebrating small wins—like showering with the door ajar—parents can reinforce the child's sense of accomplishment and boost their confidence. Additionally, encouraging decision-making in everyday scenarios allows children to experience the power of their choices, further cultivating their self-esteem.
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In today's episode, Gina concludes her commentary on how negative thinking corrupts our mental wellness and increases our anxiety. Accepting that negative thoughts will come to us and that we have the ability to decide how we respond to these thoughts can go a long way to diffusing their capacity to undermine our peace and stability. Listen in and learn how to switch to a more positive focus and limit the power of negative 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.
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:
Whether you think you can, or you think you can’t—you’re right.
–Henry Ford
Chapters
0:23 Introduction to Negative Thinking
1:32 Strategies for Positive Thinking
8:02 Handling Negative Thoughts
11:52 Embracing the Present
14:57 Checking In on Thoughts
17:25 Surrounding Yourself with Positivity
18:11 Conclusion and Reflection
Summary
In this episode of the Anxiety Coaches Podcast, I delve into part two of our discussion on how negative thinking fuels anxiety and, more importantly, what actionable steps you can take to combat this pervasive issue. Last time, we focused heavily on the negative aspects of this kind of thinking, but today, I aim to empower you by presenting effective strategies to help shift your mindset towards more positive or neutral patterns.
Understanding that negative thoughts are a natural part of life is crucial. Every person encounters thoughts that can lead to anxiety, but it's how we respond to these thoughts that truly matters. I emphasize the importance of being aware of your thought patterns and recognizing that you have the power to guide your responses. By intentionally steering your mindset away from negativity, you can experience a significant transformation in your overall outlook on life.
One of the key strategies I introduce is cultivating an attitude of acceptance towards negative thoughts. Instead of battling with yourself or feeling guilt over these intrusive ideas, recognize that they are simply part of the human experience. This acceptance allows you to create a space in which you can evaluate your thoughts more clearly without the weight of judgment stacking against you. Building on this, I suggest maintaining a focus on the present moment, rather than getting lost in a cycle of ruminating about what could go wrong in the future.
Moving into practical applications, I share specific techniques that can foster a shift from negativity to neutrality or positivity. For instance, I encourage listeners to keep their negative musings to themselves initially, permitting time for reflection before expressing them to others. This practice can help prevent the amplification of negativity, as sharing distressing thoughts in the moment often leads to greater anxiety and uncertainty.
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In today's episode, Gina discusses the adverse effects of negative thinking on our mental health. Not only does negative thinking contribute to the severity of our anxiety and reduce our ability to cope, it also reduces our general health and saps our energy. Listen in to learn more about how negative thinking hurts us and how you can avoid 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.
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:
Do not dwell in the past, do not dream of the future, concentrate the mind on the present moment.
–Buddha
Chapters
0:23 Introduction to Negative Thinking
2:26 The Impact of Negative Thinking
7:42 Strategies for Overcoming Negativity
8:37 Inhibiting Goal Achievement
12:34 The Power of Positive Thinking
15:11 Additional Consequences of Negativity
16:30 Looking Ahead: Solutions and Hope
Summary
In this episode of the Anxiety Coaches Podcast, I explore the pervasive impact of negative thinking on anxiety, laying the groundwork for a two-part discussion on how we can shift our mental patterns towards a more positive outlook. Today, I focus on the detrimental effects that negative thoughts can have on our emotional state, relationships, and ability to pursue our goals, emphasizing the importance of recognizing and addressing these thought processes.
Negative thinking can feel like a relentless force, pulling us deeper into a state of anxiety. As I unpack the ways in which our minds can spiral into darkness, I reflect on a core truth: when we are already feeling overwhelmed, the last thing we need is to amplify our distress with negative self-talk. Many of us carry the weight of life's ups and downs, and it becomes vital to understand how our mental bias towards the negative can exacerbate our feelings of fear and hopelessness. I discuss how this mental pattern not only alters our mood and outlook but can become a vicious cycle, where pessimistic thoughts feed on one another, leading to a compounded state of anxiety.
I delve into the physical ramifications of negative thinking, discussing how this mental turmoil can manifest as chronic fatigue, headaches, and other physical symptoms. As I describe my work with clients, I bring attention to the relational impacts: how negativity can lead to irritability or withdrawal, which in turn alienates those who provide support. I emphasize that negative thinking erodes self-confidence, creates mental barriers to achieving our goals, and fosters a cycle of self-doubt that can hinder growth and fulfillment.
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In today's episode, Gina discusses the physiological side of anxiety and how to use our knowledge of the body to heal and clear our anxiety. A number of specific suggestions are offered for minimizing the physical effects of anxiety on the body. A number of physical causes of anxiety are identified and suggestions made for avoiding 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.
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:
Every experience, no matter how bad it seems, holds within it a blessing of some kind. The goal is to find it.
–Buddha
Chapters
0:00 Introduction to Anxiety Effects
2:46 Impact on Physical Health
5:59 Strategies for Managing Anxiety
10:32 Lifestyle Modifications for Wellness
12:38 Identifying Causes of Anxiety
17:46 Healing Mind and Body Together
Summary
In today's episode of the Anxiety Coaches Podcast, I've delved into the intricate relationship between anxiety and its physical effects on the body. Understanding that anxiety isn't just a mental experience is crucial; it manifests in various bodily changes that can often be overlooked. We often find ourselves grappling with physical complaints—such as gastrointestinal issues, rapid heartbeats, and disturbances in sleep—that we may not realize can be attributed to our anxiety. It’s essential to acknowledge that anxiety can significantly influence bodily functions, and vice versa.
We start by discussing how anxiety can disturb digestive processes, leading to issues like irritable bowel syndrome (IBS). This connection between the mind and gut is profound. The body's response during stressful situations—like the fight-or-flight reaction—can temporarily halt digestion, making it clear that when we’re anxious, our digestive health may suffer. Additionally, I touch on how heightened stress levels can affect our reproductive organs and immune function, leaving us vulnerable to various physical ailments. It’s an interconnected web, and I emphasize that whether physical discomfort leads to stress or anxiety causes physiologic issues, addressing both sides is paramount for holistic recovery.
I also highlight the role of hormones such as adrenaline and cortisol, which our bodies release in response to anxiety. These hormones prepare us for immediate threats but can adversely affect our bodily functions when released in excess in our modern, less-threatening lives. It’s crucial to find strategies to manage stress more constructively. I provide practical techniques to help listeners recalibrate their responses to anxiety, starting with something as fundamental as deep breathing.
The power of breath cannot be understated in calming the nervous system. I walk listeners through several popular breathing exercises, including a longer exhale and a double inhalation technique, encouraging everyone to practice these methods to ease anxiety and enhance oxygen flow to the body. Besides breathing techniques, I emphasize the importance of maintaining physical health through regular exercise, proper nutrition, and adequate rest—each vital to both mental clarity and bodily well-being.
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In today's episode, Gina continues her discussion of the circle of influence and how to use this concept to your advantage when learning to control and reduce your anxiety. Specific examples of how you can apply the concept of the circle of influence are focused on. For example, how to use the concept of the circle of influence for social anxiety, financial stress, health anxiety and relationship issues are specifically addressed. Listen in and start putting the concept of the circle of influence to work in your anxiety clearing 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.
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:
I am not a product of my circumstances. I am a product of my decisions.
-Stephen Covey
Chapters
0:23 Introduction to Anxiety Relief
1:51 Social Anxiety Strategies
4:24 Work-Related Stress Management
6:19 Health Concerns and Control
8:36 Visualizing Your Circle of Influence
10:31 Navigating Relationship Tension
12:33 Mindful Decision-Making
13:31 Managing Financial Stress
15:28 Scheduling Worry Time
17:58 Conclusion and Reflection
Summary
In this episode of the Anxiety Coaches Podcast, I dive deep into the second part of our discussion on harnessing your circle of influence to manage anxiety effectively. Building upon our previous conversation, I emphasize the importance of recognizing the distinction between our circle of influence—the aspects of life we can control—and our circle of concern, which encompasses the elements beyond our influence that often lead to unnecessary stress and anxiety.
I invite listeners to visualize a simple diagram where they are represented by a dot in the center of a piece of paper. The inner circle represents the things we have control over, such as how we prepare for social events, our interactions with others, and our overall mindset. In contrast, the outer circle contains aspects that lie beyond our reach, like others’ opinions and reactions. By reframing our thoughts around these circles, we can better allocate our energy to what we can influence, such as preparing for social gatherings rather than worrying about how we might be perceived.
Throughout this episode, I provide practical strategies for various anxiety-inducing situations. For instance, when facing social anxiety, I suggest focusing on specific, manageable goals like initiating conversation with just one new person instead of feeling overwhelmed by the entire event. In professional settings, I discuss how to channel anxiety about work presentations into productive preparation and open communication with colleagues, reinforcing the notion that while we can't control how others react, we can control the quality of our own work.
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In today's episode, Gina discusses the circle of influence, popularized by Stephen Covey, and how it can be an effective tool to manage and control anxiety. The circle of influence refers to the set of factors in our lives that we have influence over (things we can control). This contrasts with the set of factors in our lives which we cannot control: the circle of concern. Listen in to come to better understand these concepts and how to use them in your life to help minimize anxiety.
Book from today's episode:
The 7 Habits Of Highly Effective People
https://amzn.to/3X6yqF3
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:
Reactive people are often affected by their physical environment. They find external sources to blame for their behavior. Proactive people recognize they have responsibility for their behavior.
-Stephen Covey
Chapters
0:23Welcome to the Podcast
2:12 The Circle of Influence
8:30 Your Thoughts and Control
14:20 Understanding the Circle of Concern
18:26 Empowering Yourself Against Anxiety
19:37 Upcoming Insights on Application
Summary
In this episode of the Anxiety Coaches Podcast, I delve into the powerful concept of harnessing your "circle of influence" as a tool for alleviating anxiety, in what will be the first part of an insightful two-part series. I emphasize the importance of recognizing what aspects of our lives we can control, especially when feelings of stress and anxiety begin to emerge. By focusing on our sphere of influence, we can effectively ground ourselves and reclaim a sense of stability.
I introduce the visual metaphor of two concentric circles: the inner circle represents what you can control, while the outer circle encompasses what you cannot. This dynamic was highlighted by Stephen Covey in his influential work, "The Seven Habits of Highly Effective People," which serves as a keystone text in understanding personal development and emotional management. I revisit how understanding this distinction can empower listeners by prompting them to focus on their thoughts and actions rather than becoming ensnared in the anxiety-inducing outer circle of concern.
Within our circle of influence, we explore key elements: thoughts, actions, emotions, choices, communication, and environment. I discuss how we have agency over our thoughts and self-talk, even when anxiety can make it seem otherwise. By consciously changing how we perceive situations or engage in positive self-talk, we can foster a more empowering mindset. I also touch on the importance of our actions—how we respond rather than react to circumstances—and the necessity of creating daily habits that support our mental wellbeing.
I move into emotions, discussing the means we have at our disposal to manage how we process feelings, helping us understand that our attitude and perspective are choices we can make daily. Our choices, including who we spend time with and what activities we prioritize, all reside within our control.
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In today's episode, Gina discusses the importance in believing in your ability to effect change in your life and overcome anxiety. We are often overwhelmed with thoughts of disempowerment and believe we cannot help ourselves. Shifting this mindset can be a powerful catalyst for initiating the changes we want to see in our lives and our selves. Listen in and learn how to take these critical first steps towards clearing 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.
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:
We are who we believe we are.
-C.S. Lewis
Chapters
0:23 Introduction to Overcoming Anxiety
1:53 The Power of Acceptance and Change
6:12 Shifting Beliefs About Anxiety
9:46 Understanding Strengths and Abilities
13:12 Real-Life Success Stories
14:33 Navigating Anxiety and Control
16:08 The Journey to Peace and Calm
17:24 Conclusion and Next Steps
Summary
In this episode of the Anxiety Coaches Podcast, I delve into the critical first steps of overcoming anxiety, emphasizing the importance of believing in your ability to conquer these challenges. The journey toward alleviating anxiety often begins with the realization that you can transcend your current state rather than merely accepting it as an unchangeable part of your life. I draw on insights from years of coaching, highlighting a common thread that emerges among clients: the perception of being unable to surpass their anxiety.
The conversation centers around concepts of acceptance and empowerment. While acceptance is an integral part of the journey, it’s equally vital to recognize the areas of your life where you hold the power to make changes. I reference the serenity prayer to illustrate the balance between accepting what is beyond our control and finding the courage to alter what we can. Many people spend excessive energy grappling with issues outside their sphere of influence, which detracts from their healing process. I encourage listeners to identify these dual aspects—what they can control versus what they cannot—as a meaningful exercise to redirect their energy.
I explore the universality of feelings of anxiety, recognizing that everyone experiences panic and fear at various points in life. The discussion acknowledges the tendency to label oneself as weak or unsuccessful when facing anxiety. This self-judgment feeds into a cycle of negativity that can leave individuals feeling stuck. However, I stress that it is possible to shift focus from feeling overwhelmed by anxiety to understanding and embracing one's strengths and abilities to manage these feelings. The goal is not to extinguish anxiety entirely but to learn how to navigate its presence effectively.
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In today's episode, Gina discusses the role of diet in our overall mental wellbeing. From eliminations (like caffeine and refined sugar) to additions (like a long list of whole vegetables), a number of dietary changes that can be highly beneficial to those suffering with anxiety are included. Listen in and learn how to adjust your diet for optimal mental health and reduced 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.
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:
Let food be thy medicine and medicine be thy food.
–Hippocrates
Chapters
0:23 Welcome to the Anxiety Coaches Podcast
6:35 Dietary Strategies for Anxiety Symptoms
13:29 Importance of B Vitamins for Anxiety
15:22 Identifying and Eliminating Food Triggers
17:57 Food and Mood Connection
19:21 The Power of Staying Hydrated
Summary
In this episode of the Anxiety Coaches Podcast, Gina Ryan explores the connection between diet and anxiety. She emphasizes the importance of considering lifestyle changes, such as modifying one's diet, to manage anxiety and improve overall mental health. Gina highlights the significance of nutrition in healthcare, noting that many healthcare professionals have limited training in nutrition and recommends seeking guidance from experts in the field.
Gina delves into specific dietary strategies to help alleviate anxiety symptoms. She discusses the negative impact of alcohol, caffeine, refined sugars, and the importance of getting enough B vitamins. Gina encourages listeners to identify their own food triggers and eliminate them, as certain foods may exacerbate anxiety symptoms. She suggests keeping a food journal to track how different foods affect emotional well-being and advocates for planning meals at home to have better control over ingredient choices.
Throughout the episode, Gina shares personal experiences and insights on how dietary changes can positively impact anxiety levels. She also provides practical tips, such as staying hydrated, to support overall well-being. Gina concludes with a quote from Hippocrates, "Let food be thy medicine and medicine be thy food," underscoring the profound impact of nutrition on health.Listeners are encouraged to reach out to Gina with any questions or for further guidance on improving their diet to manage anxiety effectively.
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In today's episode, Gina shares a series of affirmations and a mindfulness meditation to transform your consciousness into one of peace and calm. Using this lovely series of affirmations and meditation, you will prepare yourself for an easy, peaceful sleep. Take advantage of these ready to use peace promoting affirmations and then drift off to sleep with the enchanting meditation.
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!
Chapters
0:23 Introduction to the Episode
4:30 Centering Techniques with Breathing
7:13 Bedtime Meditation Practice
Summary
Today on the Anxiety Coaches Podcast, we delve into the transformative power of affirmations and mindful meditation to bring calm and peace to our minds and bodies. Meditation is a crucial tool in quieting the mind during stressful times, allowing us to relax our nervous system intentionally. Before embarking on a meditation journey, I encourage listeners to self-reflect on creative techniques to incorporate quiet time daily, practices to release stress, and strategies to enhance positive results from meditation.
Affirmations play a key role in centering our thoughts and approaching each day with a tranquil mindset. By setting aside moments in the morning to focus and cultivate peaceful outlooks, we equip ourselves to navigate the day's challenges with patience. Taking breaks to walk or find moments of beauty to gaze upon aids in relaxation and regrouping when feeling overwhelmed. Additionally, fostering a serene environment for meditation, whether through candles, soft lighting, or calming sounds, creates a space for inner peace and recentering the mind.
As we transition into bedtime, preparing for sleep can often be a challenge as the mind races with various thoughts and worries. Engaging in a bedtime meditation practice helps quiet the mind and body, facilitating a peaceful transition into restful sleep. By becoming aware of the body's position and focusing on the breath, we can guide ourselves into a state of relaxation and softness, allowing tensions to melt away. This nightly ritual serves as a pathway to letting go of the day's burdens and embracing a tranquil and restorative sleep experience.
Incorporating mindfulness practices throughout the day and before sleep assists in combating the mind's tendency to dwell on negative scenarios. By intentionally shifting our focus towards gratitude, prayer, and positivity, we can cultivate a more peaceful inner environment. The nighttime meditation exercise offers a method to settle the mind and body, paving the way for a restful sleep free from the distractions of daily life. By embracing these practices, we embark on a journey of self-compassion, befriending ourselves, and nurturing our inner world amidst life's chaos.
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In today's episode, Gina discusses a powerful secret weapon for reducing anxiety: the practice of delayed gratification. Practicing deferring an immediate reward for a later (and often greater) reward later on has many benefits, including improved financial security, improved relationships and improved physical and mental health. Listen in for tips on how to strengthen your practice of delayed gratification and start feeling 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.
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:
Patience is bitter, but its fruit is sweet.
–Jean-Jacques Rousseau
Chapters
0:23 Introduction
2:26 Benefits of Delaying Gratification
8:13 Improving Social Relationships
10:12 Delayed Gratification as a Superpower
12:11 Ways Delaying Gratification Helps You
13:33 Tips for Implementing Delayed Gratification
17:09 Embracing Delaying Gratification
17:32 Closing Remarks
Summary
In this episode of the Anxiety Coaches Podcast, the host discusses the concept of delaying gratification as a powerful tool for reducing anxiety, enhancing success, and improving overall well-being. By choosing long-term rewards over immediate gratification, individuals can experience benefits such as improved career and academic success, financial stability, and better physical and mental health.
The practice of delaying gratification can lead to enhanced self-discipline, resilience, and self-worth, ultimately shaping a fulfilling life with reduced stress and anxiety. By focusing on long-term goals and resisting impulsive decisions, individuals can cultivate patience, strengthen relationships, and navigate challenges with composure and confidence.
The host provides practical tips for incorporating delayed gratification into daily life, such as recognizing personal triggers, diverting attention from temptations, taking pauses to make mindful choices, and visualizing long-term consequences. By experimenting with these strategies and seeking inspiration from role models, individuals can cultivate self-control and experience the positive impact of delaying gratification on various aspects of their lives.
Ultimately, embracing delayed gratification not only nurtures a sense of purpose and optimism but also contributes to emotional stability, improved relationships, and a more fulfilling life overall. By weaving patience and self-discipline into daily routines, individuals can build a strong foundation for long-term success and well-being, making delayed gratification a valuable superpower to harness for a more balanced and rewarding life journey.
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In today's episode, Gina provides a number of tips on how you can stay calm and centered even in anxiety provoking situations. These tips are easy to implement and include steps such as identifying your triggers, making a plan and staying in the present moment. These action steps will help bring you to a more calm, centered and controlled state so that you will be able to live as you wish, no longer living in fear of the anxiety response. 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.
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 control your thoughts; you just have to stop letting them control you.
–Dan Millman
Chapters
0:23 Introduction to Staying Calm and Centered
3:38 Identifying and Managing Triggers
9:32 Taking a Step Back
10:51 Talking It Out
12:10 Making a Plan
14:17 Staying Present in the Moment
15:37 Not Letting Thoughts Consume You
17:15 Practicing Self-Compassion
Summary
In this episode of the Anxiety Coaches Podcast, Gina Ryan explores the topic of staying calm and centered in the face of life's challenges. She delves into the common misconception that perfection can shield us from chaos and emphasizes the inevitability of facing difficulties. Gina highlights the importance of self-awareness in identifying triggers that lead to emotional reactions and disruptive behaviors. She suggests using journaling as a tool to track patterns and contextual analysis to dissect real-time reactions.
Moreover, Gina stresses the significance of seeking external feedback from trusted individuals to gain new perspectives on triggers. She encourages listeners to create strategies to cope with or avoid triggers, emphasizing the role of self-awareness in understanding reactions. Gina provides practical advice on managing triggers such as work deadlines and family gatherings, advocating for proactive planning and seeking support from others. She emphasizes the power of staying present in the moment, focusing on the task at hand, and not letting thoughts consume one's mindset.
Gina also discusses the importance of observing thoughts without judgment and practicing self-compassion during challenging situations. She reminds listeners that making mistakes is part of being human and encourages self-kindness and acceptance. By incorporating these practices into daily routines, individuals can build resilience and regain control during moments of overwhelm. Gina concludes the episode with a quote emphasizing the need to free oneself from the control of intrusive thoughts.
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In today's episode, Gina shares ten strategies to help clear anxiety through the power of inspiration. The benefits of inspiration to the anxiety clearing journey are discussed, including shifting mindset and increased happiness. The strategies for increasing inspiration are diverse and unique and include forest bathing, cold showers (one of Gina's favorites) and animal therapy. Listen in and get inspired 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:
Inspiration exists, but it has to find you working.
–Pablo Picasso
Chapters
0:23 Introduction
6:04 The Power of Uncommon Strategies
12:54 Harnessing the Cold for Mental Toughness
14:23 Grounding Techniques for Anxiety Relief
16:06 Finding Inspiration Through Animals
17:11 The Quirky Calmness of Non-Dominant Handwriting
17:59 The Healing Power of a Digital Detox
19:16 Mindful Eating for Present Peace
20:14 Embracing Gratitude with a Jar
Summary
In this episode of the Anxiety Coaches Podcast, we delve into the transformative power of inspiration in reducing anxiety. Inspiration is described as a sudden mental stimulation that can lead to new ideas and career changes. It breathes life into us, encouraging us and exciting us. Research shows that being inspired can lead to compelling goals, progress, increased engagement, a sense of purpose, and greater happiness.
Inspiration serves as a potent antidote to anxiety by shifting our focus from negative thoughts to constructive thinking. Positive emotions drown out anxious thoughts and help rewire our brains for optimism and resilience. Encountering awe-inspiring stories can strengthen our belief in ourselves and mitigate feelings of helplessness and inadequacy often associated with anxiety.
To manage anxiety through inspiration, unconventional strategies are shared. Forest bathing, laughter yoga, cold showers, grounding techniques, animal therapy, creative visualization, non-dominant handwriting, digital detox, mindful eating, and maintaining a gratitude jar are discussed. These activities help connect with nature, reduce stress hormones, boost endorphins, build mental toughness, and promote relaxation and presence.
While these strategies may seem unusual, trying them could uncover the key to a calmer, more inspired, and relaxed self. Managing anxiety is a journey of self-exploration and experimentation to find what works best for each individual. Remember, inspiration can find you when you are actively engaged and working towards your well-being. So, keep experimenting and stay inspired on your path to managing anxiety.
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In today's episode, Gina discusses nine practical ways to reduce stress. These methods largely revolve around decluttering one's life and increasing the space one has around themselves both physically and mentally. Listen in for the specific 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.
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:
All beings want to be happy, yet so very few know how. It is out of ignorance that any of us cause suffering, for ourselves or for others.
–Sharon Salzberg
Chapters
0:00 Welcome Back to the Anxiety Coaches Podcast
3:54 The Importance of Life Balance
5:57 Resolving Legal, Tax, and Financial Problems
7:11 Automating Bills and Paperwork
8:38 Impact of Cleaning on Stress Levels
9:58 The Value of Volunteer Work Evaluation
10:42 Managing Relationships for Stress Reduction
11:14 Delegating Daily Tasks for Relaxation
12:33 Benefits of Decluttering for Mental Health
16:37 Honesty in Fulfilling Promises
17:12 Evaluating Work Environment for Well-being
Summary
In this episode of the Anxiety Coaches Podcast, Gina Ryan explores nine different ways to reduce stress and bring peace and calm back to our lives. She emphasizes the importance of responding to stress in a healthy manner and provides practical tips for making lasting changes to eliminate stress. Gina suggests focusing on making changes in our outer world to lighten our stress load, especially amidst the current world challenges.
She encourages listeners to evaluate their lives using a pie chart divided into sections such as health, money, relationships, and environment, highlighting the importance of harmony rather than seeking perfect balance in all areas. Gina stresses the significance of accepting changes we cannot control, particularly in the face of the uncertainties brought by events like the COVID-19 pandemic.
Throughout the episode, Gina offers practical advice, such as resolving legal or financial issues promptly, automating bill payments, delegating tasks efficiently, and decluttering unnecessary items to reduce stress. She also recommends cutting out volunteer work that doesn't serve one's well-being, decreasing time spent with stressful individuals, asking for help with errands, and reevaluating work situations to determine if they bring more negativity than positivity. Gina concludes by quoting Sharon Salzberg and emphasizes the importance of seeking happiness while reducing suffering by making intentional choices.
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In today's episode, Gina discusses anxiety and depression in the context of the stress induced by the uncertainty we are all facing in the world today. The symptoms of anxiety and depression are discussed and compared. Techniques to improve these conditions in the face of the uncertainty of the COVID-19 epidemic are shared.
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:
Depression lies. It tells you you’ve always felt this way, and you always will. But you haven’t, and you won’t.
-Halley Cornell
Chapters
0:00 Welcome Back to Anxiety Coaches Podcast
1:33 Finding Peace in Life's Uncertainty
2:49 Understanding Anxiety and Depression
3:59 Thinking Symptoms of Anxiety
8:23 Physical Symptoms of Anxiety
10:27 Physical Symptoms of Depression
13:18 Anxiety Leading to Depression
15:04 Natural Feelings of Anxiety and Depression
16:10 Treatable Solutions for Anxiety and Depression
Summary
In this episode, I, Gina Ryan, delve into the topic of anxiety and depression amidst the current landscape of uncertainty that we all face globally. The key takeaway is that it's natural for life to be uncertain, and accepting this fact can alleviate the need for control, leading to a lighter mental state. Both anxiety and depression have become more prevalent due to the heightened uncertainty, with many experiencing these feelings, making it important to understand the differences between the two.
Anxiety is characterized by apprehension about the future, worried thoughts, and a desire to avoid triggering situations. On the other hand, depression manifests as sadness, hopelessness, and lack of belief in positive outcomes. It's crucial to recognize these thinking symptoms in ourselves and those around us. Physical symptoms differ between anxiety and depression, with anxiety often presenting as the fight or flight response, while depression may lead to severe lack of energy, appetite changes, and sleep disturbances.
Moreover, there can be a crossover of symptoms between anxiety and depression, which can exacerbate each other if left unchecked. Seeking help and support if experiencing heightened anxiety or depression is crucial, as both conditions are treatable with the right approach and commitment to improving mental health. It's essential not to feel shame or embarrassment in asking for help and to understand that the path to overcoming these challenges may have ups and downs, requiring patience and self-compassion. Together, we can navigate these difficult emotions and work towards a healthier mental state. Remember, depression lies; it tells you that you've always felt this way and always will, but that's not the truth. Stay strong, be patient with yourself, and know that with effort and time, improvement is possible.
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In today's episode, Gina answers a listener question about overcoming stage fright. A number of specific tools are touched upon that will be helpful for anxiety around performance and public speaking, including behaviors such as power poses, repetition and practice, visualization and other mindfulness techniques. Using these suggestions, listeners experiencing performance and presentation related anxiety will improve their ability to excel under what can be high pressure circumstances. Listen in and start 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:
Do one thing every day that scares you.
-Eleanor Roosevelt
Chapters
0:23 Introduction to Overcoming Stage Fright
1:55 Preparing for a Big Audition
6:23 Developing a Pre-Audition Routine
7:41 The Science of Presence and Power Posing
12:28 Unlocking Your Full Potential through Presence
13:00 The Power of Visualization for Performers
16:03 Importance of Self-Care in Managing Anxiety
Summary
In today's episode of the Anxiety Coaches Podcast, we address a listener's question about dealing with stage fright and anxiety related to performing, whether it be in front of a large audience or a small group. The host emphasizes the importance of understanding that some level of anxiety is natural and can actually help keep us focused. However, for those already dealing with anxiety, additional strategies are needed to manage performance-related fears.
The host suggests various techniques to prepare for auditions or performances, such as practicing in different environments, engaging in mindfulness and relaxation exercises, and developing a pre-audition routine. The concept of power posing, as discussed in the book "Presence" by Amy Cuddy, is recommended to boost confidence and alter body chemistry to better handle stress.
Visualization is highlighted as a powerful tool to prime the mind for positive outcomes, and seeking support from friends, family, or a coach can provide encouragement and reduce feelings of isolation. Reframing auditions as opportunities for growth rather than make-or-break events can help alleviate pressure and foster a growth mindset.
Self-care is emphasized as crucial for managing anxiety and stage fright, including adequate rest, hydration, nutrition, and engaging in activities that bring joy and relaxation. Journaling or seeking therapy can also be beneficial for emotional release and promoting a tranquil state of mind before performances.
Overall, by implementing these strategies and taking care of oneself, anxious performers can transform their approach to auditions, navigate them with greater ease, and showcase their authentic selves without the fear of failure. The host ends the episode with a quote from Eleanor Roosevelt encouraging listeners to do one thing every day that scares them.
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In today's episode, Gina discusses taking advantage of the seasonal changes of the summer to implement a new program of self -care. Take this opportunity to discover the benefits of the warmer, sunnier weather for your health and mental wellness. Included are a number of practices for taking advantage of the summer as your personal growth and renewal time, 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:
Rest and self-care are so important. When you take time to replenish your spirit, it allows you to serve others from the overflow. You cannot serve from an empty vessel. -Eleanor Brownn
Chapters
0:23 Welcome Back to the Anxiety Coaches Podcast
6:12 Embracing the Essence of Summer
10:28 Building Resilience Through Renewal
14:21 Daily Practices for Anxiety Reduction
16:07 Experimenting with New Activities
18:02 Seeking Support and Joining Groups
19:51 Renewal: Luxury or Necessity?
Summary
In this episode of the Anxiety Coaches Podcast, the host, Gina Ryan, speaks about the significance of utilizing the summertime for renewal to reduce anxiety and promote self-care. She emphasizes how the longer days and warmer weather of summer provide ample opportunities for engaging in outdoor activities, which can boost mood and energy levels. The importance of sunlight in regulating mood and the benefits of exposure to natural light in alleviating symptoms of anxiety and depression are highlighted.
Gina discusses how the summer season invites individuals to explore new self-care ideas, including healthier eating habits with fresh seasonal produce, engaging in physical exercise, setting personal goals, and undertaking self-improvement projects. She points out that the summer break from routine offers mental space for reflection, setting new goals, and enhancing personal growth. Moreover, the social environment of the season fosters connections with family and friends, nurturing relationships and emotional well-being.
The episode delves into the concept of renewal time as a proactive strategy for managing anxiety, emphasizing the importance of scheduling designated periods for mindfulness exercises, physical activity, and creative pursuits. Gina explains how integrating renewal time into one's routine can build resilience, improve emotional regulation, and reduce the impact of anxiety on daily life. By prioritizing mental health and well-being through self-care practices, individuals can enhance their productivity and overall success.
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In today's episode, Gina further reveals the practice of letting time pass, the fourth step in the Claire Weekes process for clearing anxiety. Letting time pass is a key component of the process that really enables the other steps in the process to work their magic. Compounded with mindfulness, acceptance, self-care and positive self-regard, letting lime pass becomes a potent antidote to the suffering anxiety disorders bring us. Listen in and complete your mastery of the four part Claire Weekes anxiety clearing process!
Book mentioned in today’s episode
Hope and Help for Your Nerves: End Anxiety Now
By Claire Weekes
https://amzn.to/45T5nYx
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:
It takes time for a body to establish acceptance and for this to bring peace, just as it takes time for fear to be established as continuous tension and anxiety. This is why letting time pass, the last of my four concepts, is so important in treatment.
-Claire Weekes
Chapters
0:23 Introduction to Letting Time Pass
2:32 Understanding Anxiety Reactions
4:06 Patience in Letting Time Pass
10:08 Realistic Expectations in Healing
13:19 Breaking the Cycle of Fear
16:54 Facing Triggers Gradually
17:59 Trusting the Healing Process
Summary
In this episode of the Anxiety Coaches Podcast, I delve into Claire Weeks' method of dealing with anxiety, specifically focusing on the concept of letting time pass. This approach emphasizes recognizing anxiety symptoms as a normal response rather than a sign of something being wrong. By acknowledging the body's natural fight or flight response to stress and reassuring oneself that these sensations are not harmful, individuals can begin to reframe their thoughts and reduce the intensity of anxious feelings.
I highlight the importance of understanding the physiological aspects of anxiety and staying educated about what is happening in the body. By practicing self-compassion, acceptance, and patience, individuals can navigate through anxiety and gradually ease their way out of it. I stress the significance of setting realistic expectations and reminding oneself that immediate relief is not always possible.
Moreover, I discuss the value of mindfulness techniques, guided meditations, and self-care activities in staying centered and grounded during anxious moments. I encourage listeners to observe their anxiety without judgment, acknowledge their feelings without resistance, and trust the healing process. By gradually exposing oneself to triggers without reacting with fear, individuals can desensitize their nervous system and build confidence in managing their anxiety effectively.
Additionally, I suggest using positive affirmations, tracking progress in a journal, and celebrating small achievements along the way. By following Claire Weeks' method and allowing time for the body and mind to heal naturally, listeners can strive towards a more peaceful and fulfilling life.
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In today's episode, Gina discusses the fourth step in Claire Weekes' anxiety recovery protocol: letting time pass. Having patience in the anxiety recovery process is an important component in allowing the healing process to occur. This episode will help you to understand the importance of trusting the process and how to succeed in letting time pass, even after long periods of suffering on the edge of anxiety.
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Quote:
It is not easy to face, accept and let time pass. It is especially difficult to let time pass, because you may already have let so much time pass in suffering and despair that asking you to let more time pass may seem an impossible demand. It is difficult but necessary.
-Dr Claire Weekes
Chapters
0:23 Introduction
3:52 Allowing Time for Healing
7:44 Trusting the Process
12:45 Managing Expectations
15:53 Building Confidence
19:06 Conclusion
Summary
In this episode of the Anxiety Coaches Podcast, Gina Ryan discusses the concept of "Let Time Pass" as part of Dr. Claire Weeks' approach to overcoming anxiety. Gina explains that anxiety sufferers often struggle with the idea of waiting and allowing time to heal, as anxiety is characterized by a sense of urgency and discomfort. Dr. Weeks emphasized the importance of understanding that anxiety symptoms, while distressing, are not dangerous and are the body's natural response to perceived threats.
Gina delves into the idea of acceptance and not adding additional fear or resistance to anxiety symptoms. By allowing time to pass without fighting or escaping from anxiety, individuals can break the cycle of fear and gradually return to a state of calm. She highlights the significance of trusting the healing process and being patient with oneself, as recovery from anxiety is a gradual journey that requires consistent practice.
Moreover, Gina touches on the mindfulness practices that encourage individuals to observe their feelings and bodily sensations without trying to change or avoid them. She emphasizes that immediate relief from anxiety is unrealistic and that lasting improvement comes from consistent application of acceptance and understanding over time. By repeatedly facing and accepting anxiety without adding fear, individuals can build confidence in their ability to handle it and ultimately reduce anxiety's power over them.
Gina concludes by reiterating Dr. Weeks' message of having faith in the body and mind's capacity to heal and achieve lasting relief from anxiety. She encourages listeners to implement the principles of facing, accepting, floating, and letting time pass in their daily lives, reinforcing the commitment to the recovery process. In the next episode, Gina will delve into practical strategies on how to integrate letting time pass into one's life.
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