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The Anxiety Coaches Podcast

Health & Wellness Podcasts

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

Location:

United States

Description:

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

Language:

English

Contact:

3157295442


Episodes

1007: Unraveling the Mysteries of Persistent Anxiety Sensations

2/25/2024
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

Duration:00:21:03

1006: Using The Power Of Awe To Overcome Anxiety

2/21/2024
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

Duration:00:25:36

1005: Wise Words On Handling The Frantic Anxious Mind

2/18/2024
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

Duration:00:19:54

1004: Sacred Resilience: The Spiritual Thread in Overcoming Anxiety

2/14/2024
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

Duration:00:19:33

1003: Emotional Reasoning Examples And Solutions For Self-Defeating Beliefs

2/11/2024
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

Duration:00:23:02

1002: Strategies for Finding More Peace and Calm

2/7/2024
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

Duration:00:23:19

1001: Classic ACP Prevent Panic Attacks With This Sure Fire Method

2/4/2024
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

Duration:00:20:24

1000: Steps Towards Peace and Calm The Evolution of Our Show

1/31/2024
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...

Duration:00:16:39

999: The Power Of Self-Soothing Stress Through The Senses

1/28/2024
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

Duration:00:20:21

998: Acceptance Part 2 Practical Steps from Claire Weekes to Embrace Anxiety

1/24/2024
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

Duration:00:20:11

997: Acceptance Part 1 Claire Weekes Insights on Acceptance in Overcoming Anxiety

1/21/2024
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

Duration:00:20:57

996: Create A Blueprint for Your Break: Defining Your Why for Serenity

1/17/2024
In today's episode, Gina discusses the benefits of taking breaks from our often constant activity. Taking time for rest, reflection and self-care can be highly beneficial for anxiety recovery. A number of journal (or thought) prompts are included for helping you gain an understanding into how helpful taking time for yourself can be and also to prime yourself to reap maximum gains from when you are able to take this time for yourself. Marilyn’s episode on ACP: 329: An Oasis in Time with Author Marilyn Paul https://www.theanxietycoachespodcast.com/329-an-oasis-in-time-with-author-marilyn-paul/ Book mentioned on today’s episode: An Oasis in Time: How a Day of Rest Can Save Your Life by Marilyn Paul https://amzn.to/3H3rGPD 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: Busyness is not a reason for not getting other things done. It is an excuse for not claiming your true priorities. -Marilyn Paul Chapters 0:00:24 Welcome back to the Anxiety Coaches Podcast 0:01:26 Define Your Why for Serenity 0:10:56 Finding Purpose: Assessing the Why 0:11:39 Filling in the Blanks: Exploring Choices 0:13:36 The Importance of Reflection and Setting Goals 0:14:32 Taking Responsibility for Our Own Direction 0:16:31 The Importance of Rest and Self-Care 0:17:36 Busyness vs True Priorities: Claiming Your Best Life Summary In this episode, we delve into the concept of creating a blueprint for taking a break and finding serenity. We draw inspiration from Marilyn Paul's book, "An Oasis in Time," shedding light on the crucial reasons behind the need for these transformative changes in our lives. We examine common sentiments shared by individuals who yearn for more peace and calmness, such as the desire for mornings free from phone checking and email obligations, the craving for relaxed downtime with loved ones, the overwhelming sense of constant busyness, the experience of burnout, the longing for more time in nature, and the absence of regular opportunities for reflection. Reflecting on the way Sundays were once sanctified as days of rest, characterized by a slower pace and fewer obligations, we acknowledge that the world may no longer offer this respite. Nonetheless, we encourage listeners to create their own oasis in time, suggesting the extension of meditation practices or the carving out of extended periods for slowing down and embracing tranquility at their own pace. We share personal experiences of setting aside Sundays as designated days of rest, emphasizing the joy that comes from heeding our inner compass and following the urgings of our hearts, rather than strictly adhering to a never-ending to-do list. However, we acknowledge the challenges that arise when it becomes increasingly difficult to connect with our inner selves due to constant busyness or exhaustion. Learn more about your ad choices. Visit megaphone.fm/adchoices

Duration:00:20:38

995: Winter Wellness A Deep Dive into Scandinavian Well-Being Wisdom

1/14/2024
In today's episode, Gina discusses some of the benevolent self-care practices that are a part of Scandinavian culture. It is very cold and dark in the winters in the northern parts of Europe and the inhabitants there have developed methods to enhance personal well-being during such times. From sharing warm beverages with friends, to spending time in nature, you are bound to find some useful practices in these practical tips from our friends in the north! 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: Winter is the time of promise because there is so little to do - or because you can now and then permit yourself the luxury of thinking so. -Stanley Crawford Chapters 0:00:24 Introduction to Winter Wellness and Scandinavian Well-being Wisdom 0:01:16 Thriving in Darker Days of Winter in Scandinavian Climates 0:03:26 Scandinavian Approach to Life and Feel-Good Philosophies 0:13:34 Finding the Right Balance for Health and Happiness 0:14:44 Applying Scandinavian Philosophies for a Fulfilling Life Summary In today's episode of the Anxiety Coaches Podcast, we delve into the fascinating concept of winter wellness and the wisdom of Scandinavian well-being. Despite the challenging dark and cold winters in countries like Denmark, Sweden, Norway, Finland, and Iceland, these nations consistently rank as the happiest in the world. It's clear that they have unique approaches to life and an overall sense of well-being that we can learn from. One of these feel-good philosophies is called Fika Paws, a Swedish term that roughly translates to a coffee break. But it's much more than that. It's a social ritual where individuals take time to rest and reset, usually with a cup of coffee and a sweet treat, away from the demands of work. In Sweden, work is often scheduled around Fika breaks, emphasizing the importance of taking time for oneself and socializing. This promotes work-life harmony and reduces stress, leading to increased well-being. Another fascinating philosophy is called friluftsleif, which means spending time in nature as a practice. Similar to the concept of forest bathing in Japan, friluftsleif encourages immersing oneself in nature for mental and emotional well-being. Whether it's taking a hike in the woods or enjoying a leisurely walk along the beach, connecting with the outdoors is a powerful tool for cultivating happiness and overall health. These Scandinavian philosophies provide valuable insights on how to thrive during the long and dark winter months. By incorporating elements such as Fika Paws and spending time in nature, individuals can find harmony and cultivate a happier, healthier life. Additionally, we discuss other concepts like "free loose leaf," which is all about indulging in outdoor moments and "go-kata," a practice that involves waking up early to listen to nature and boost productivity and well-being. Learn more about your ad choices. Visit megaphone.fm/adchoices

Duration:00:19:04

994: Embracing Minimalism A Coach's Perspective on Anxiety Relief

1/10/2024
In today's episode, Gina discusses minimalism and its beneficial effects on anxiety recovery. Specifically, the benefits of decluttering one's physical space are addressed, as well as decluttering one's mental and digital spaces. It is amazing how our physical and digital spaces can impact our minds and thus our anxiety. Simplifying can cleansing these spaces can be highly productive for enhancing our mental and overall wellbeing. Listen in to find out how to do this 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 more you have, the more you are occupied. The less you have, the more free you are. -Mother Teresa Chapters 0:00:24 Embracing Minimalism for Anxiety Relief 0:03:02 The Impact of Minimalism on Stress and Anxiety 0:06:22 Decluttering the Mind and Simplifying the External 0:13:52 Decluttering for a lighter living environment 0:15:20 Creating a digital detox for improved well-being Summary In this episode, Gina Ryan explores the concept of minimalism and its potential to alleviate anxiety. She opens with a quote from Mother Teresa, highlighting the idea that having less can lead to more freedom. While acknowledging that some individuals may try to stay occupied as a means of escaping stress and anxiety, Gina encourages listeners to consider embracing minimalism as a way to address these challenges directly. Gina explains that clutter, whether in our physical or mental spaces, can contribute to feelings of overwhelm and exhaustion. By intentionally focusing on what truly matters and simplifying our lives, we can create more mental space and promote a sense of calm. She emphasizes that minimalism goes beyond aesthetics; it involves intentionally shedding non-essential items and commitments to make room for what truly matters to us as individuals. The benefits of simplifying our external environments extend to our mental well-being. By decluttering our physical spaces, we can declutter our minds and experience a sense of lightness. Gina emphasizes that holding onto things, knowingly or unknowingly, occupies mental space. Thus, cleaning out physical clutter can create additional mental space. Mindful consumption habits are a crucial aspect of embracing minimalism. Gina suggests that by becoming more conscious of what we bring into our lives and adopting intentional consumption habits, we can break free from the impulsive choices that often contribute to anxiety. She encourages listeners to set boundaries and say no, allowing for a simpler and more intentional allocation of time and energy. Gina also acknowledges the significance of digital decluttering in today's digital world, highlighting how digital minimalism can help us reassess our relationship with technology and create a mindful digital space. Learn more about your ad choices. Visit megaphone.fm/adchoices

Duration:00:21:37

993: The Power of Mindful Breathing in Daily Activities to Ease Pain and Anxiety

1/7/2024
In today's episode, Gina responds to a listener question regarding pain and its interference with anxiety recovery. Our experience of pain can inflame our anxiety and related symptoms and discomfort. This episode focuses on responding to pain and anxiety with conscientious breathing. Listen in and gather advice relating to mindful breathing and how it can help reduce 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: Feelings come and go like clouds in a windy sky. Conscious breathing is my anchor. -Thich Nhat Hanh Chapters 0:00:24 The Power of Mindful Breathing in Daily Activities 0:01:33 Overcoming Chronic Pain and Anxiety with Breath 0:05:12 Five Simple Ways to Incorporate Mindful Breathing 0:14:13 Embracing Well-being Through Mindful Breathing 0:15:01 Everyday Activities as a Canvas for Mindful Living Summary In this episode of the Anxiety Coaches Podcast, we delve into the incredible power of mindful breathing in alleviating pain and anxiety. We understand the struggles faced by those living with chronic stress and anxiety, and we are determined to explore how mindful breathing can become an integral part of their daily lives. By incorporating mindful breathing into morning rituals, commutes, daytime breaks, and meals, we can ground ourselves in the present moment and create a sanctuary of peace amidst the chaos. This practice empowers us to regain control over our breath and, in turn, improve our overall well-being. Let us embrace the transformative potential of mindful breathing and infuse tranquility into our everyday activities. When it comes to meals, we encourage you to engage all your senses and savor each bite with mindfulness. Even just a few minutes of mindful awareness during mealtimes can significantly benefit your digestion. Before bedtime, practicing mindful breathing can release the tensions accumulated throughout the day, preparing your mind and body for a restful night's sleep. We understand that integrating mindfulness into a busy routine or frazzled nervous system may pose challenges. However, we assure you that even small moments of mindfulness can lead to profound long-term changes. Should you encounter resistance, remind yourself that this practice is a precious gift to your well-being. Seek support from others who have faced similar struggles through our group coaching membership or Facebook page. Mindful breathing, along with other mindfulness practices, can serve as a lifeline in maintaining a peaceful and empowered state. It may start as a small step, but we urge you to be patient and witness the subtle yet powerful transformations that unfold. Mindful breathing acts as a beacon of tranquility amid the stresses and anxieties of life, helping you reclaim your inner calm. May your daily activities become a canvas for mindful living, painting a picture of well-being and resilience. Remember, with each intentional breath, you take a step towards reclaiming your inner calm. Let us embark on this journey together. Learn more about your ad choices. Visit megaphone.fm/adchoices

Duration:00:18:13

992: Reflections and Resolutions: From Anxiety To Awareness

1/3/2024
In today's episode, Gina shares a useful journal exercise to help enable listeners to reflect on their personal growth and accomplishments over the past year. Twelve specific prompts are offered that help examine both positive and negative aspects of the year past and how we can set a positive intention for the future. Listen in and take advantage of this wonderful self-help tool that will help you progress on your path towards anxiety recovery! 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: Every moment is a fresh beginning. -T.S. Eliot Chapters 0:00:43 Reflections and Resolutions for the New Year 0:02:03 Taking Time for Reflection and Clarity in January 0:07:23 Evaluating Self-Care and Identifying Areas for Improvement 0:08:41 Reflecting on Positive Changes and Personal Achievements 0:09:42 Mindfulness Moments and the Impact on Anxiety Levels 0:10:43 Evaluating Relationships: Identifying the Positive and Areas for Improvement Summary In this episode of the Anxiety Coaches Podcast, we dive into the topic of reflection and resolutions at the beginning of a new year. We invite our listeners to take some time to reflect on their personal growth and accomplishments from the past year. This exercise is valuable in gaining clarity and setting intentions for the year ahead. We start by prompting our listeners to recall moments of mindfulness and reflect on how practicing mindfulness has influenced their anxiety levels. By being aware of our mindful moments, we can better understand the impact mindfulness has on our overall well-being. Moving on, we encourage our audience to consider the quality of their relationships and identify positive aspects as well as areas for improvement. It's important to focus on relationships that bring joy and ease, and to reflect on what draws us to those connections. Additionally, we prompt our listeners to identify three things they've learned about themselves in the past year and how these insights have contributed to their personal growth. This self-reflection exercise allows for a deeper understanding of ourselves and highlights the progress we have made. We also emphasize the importance of setting positive intentions for the upcoming year that align with our well-being and address our anxiety. By setting meaningful intentions, we can proactively work towards our goals and make positive changes in our lives. Furthermore, we encourage our listeners to reflect on their professional achievements and growth, considering how their professional lives have influenced their anxiety levels. This reflection helps in identifying areas of success and areas that may need attention in order to maintain a healthy work-life balance. Learn more about your ad choices. Visit megaphone.fm/adchoices

Duration:00:21:06

991: Daily Affirmations for Anxiety Your New Year Blueprint to a Calmer Life

12/31/2023
In today's episode, Gina shares a number of affirmations you can use to help build your self confidence and reduce anxiety. Using affirmations can help shape your mindset and guide the course of your experiences. These affirmations are designed to lead you away from the depths of anxiety and towards strength and resilience. Listen in and find some affirmations to your liking 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: When you invest in yourself, you have instant credibility with your biggest critic...you! As soon as you let doubt creep in---you lose that investment. Make a daily commitment to assess your worth with positive affirmations and watch your investment grow. -C.Toni Graham Chapters 0:00:24 Introduction: New Year Blueprint to a Calmer Life 0:01:07 Understanding the Power of Positive Affirmations 0:03:02 Reciting Affirmations for a Positive and Empowered Mindset 0:04:27 Cultivating a Calm Mind and Emotional Control 0:05:16 Embracing Happiness and Joy 0:06:14 Letting Go of the Past and Embracing Possibilities 0:06:33 Trusting Life's Guidance for Positive Outcomes 0:07:08 The Power of Positive Affirmations 0:08:58 Cultivating a Positive Mindset for Attracting Opportunities 0:09:44 The Power of Affirmations on Personal Growth 0:10:26 Affirmations: Beyond Words, Shaping a Fulfilling Life 0:10:48 The Power of the Breath for Calmness 0:12:11 The Role of the Diaphragm in Calming Breath 0:14:03 Slow Breathing for Relaxation and Stimulating the Vagus Nerve 0:14:52 The Consequences of Short, Fast Breaths on Nervous System 0:16:03 Let Your Breath Be Your Guiding Light 0:16:46 Today's Quote: Investing in Yourself with Positive Affirmations Summary In this episode of the Anxiety Coaches Podcast, we delve into the powerful practice of daily affirmations for a calmer life. We recognize the natural human tendency towards negativity and how it can impact our mindset and experiences. To counteract this, we introduce affirmations as a transformative tool that can shape our thinking and bring about positive change. While acknowledging that affirmations may not resonate with everyone, we emphasize the potential they hold when incorporated into our daily lives. By choosing affirmations that speak to us personally, we create a regular practice that promotes self-empowerment and optimism. This mindset shift allows us to attract opportunities and foster personal growth. In the next segment, we highlight the importance of mindful breathing as a source of calmness. We guide listeners through the correct technique of using the diaphragm to breathe fully, rather than shallowly relying on the upper third of our lungs. Relaxing our belly allows the diaphragm to flatten out, enabling deep inhalation and exhalation. Slower, deeper breaths activate the parasympathetic side of our autonomic nervous system, triggering a state of rest and tranquility. Learn more about your ad choices. Visit megaphone.fm/adchoices

Duration:00:20:01

990: Classic ACP 4 Tips To Reduce Morning Anxiety

12/27/2023
In today's episode, Gina reviews the phenomenon of morning anxiety and seeks to calm and soothe those who may be experiencing it with the knowledge that the occurrence is entirely natural and normal. Gina describes her own personal experience with morning anxiety and provides four tips to help listeners reduce their morning anxiety. Link to another episode about morning anxiety https://www.theanxietycoachespodcast.com/episodes/254-soothing-morning-anxiety Great Book for further exploring anxiety and stress! Full Catastrophe Living: Using the Wisdom of Your Body and Mind to Face Stress, Pain, and Illness https://amzn.to/32ETGnf 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: Your body is precious. It is your vehicle for awakening. Treat it with care. -Buddha Chapters 0:00:24 Introduction and Setting the Topic: Morning Anxiety 0:03:52 Causes and Understanding Morning Anxiety 0:08:21 The Impact of Fasting on Morning Hunger and Anxiety 0:10:33 Lifestyle Changes and Self-Care Strategies for Morning Anxiety Summary Welcome back to the Anxiety Coaches Podcast. Today, I want to provide you with four tips to help reduce morning anxiety. Morning anxiety is a common issue that can have a negative impact on your entire day. I understand this all too well, as I used to wake up feeling overwhelmed with a sense of doom and gloom. The symptoms of morning anxiety can vary, but some common ones include fatigue, feelings of doom, panic sensations, tight chest, tense muscles, higher heart rate, difficulty breathing, and difficulty concentrating. If you are experiencing any of these symptoms, keep listening because I have some solutions for you. Morning anxiety is typically caused by excess stress and worries that we carry from the previous day or night. When we experience fear and stress, the stress hormone cortisol is released, which can contribute to heightened cortisol levels upon waking up. This is known as the cortisol awakening response, and it is a normal bodily reaction. It's important to understand that this response is not a cause for alarm, even though it may feel like anxiety. Cortisol levels are highest in the first hour after waking up, which can contribute to increased anxiety in the morning. Conversely, cortisol levels are lowest in the evening, which is why many people feel calmer and more relaxed at night. When starting your day, it's crucial to be mindful of what you put into your body, as it can impact your anxiety symptoms. Factors such as low blood sugar from fasting overnight can also contribute to morning anxiety. By understanding the causes and triggers of morning anxiety, we can take steps to manage and reduce it. If you find yourself going to bed worrying or waking up with anxious thoughts, it can worsen anxiety symptoms and lead to concerns about the day ahead. This is because cortisol, the stress hormone, is released at unusual times, perpetuating a cycle of fear, adrenaline, and cortisol. However, there are lifestyle changes that can be made to help manage morning anxiety. Getting enough sleep, eliminating alcohol and caffeine, eating a healthy diet, and reducing stress at work and home are important factors. Learn more about your ad choices. Visit megaphone.fm/adchoices

Duration:00:21:52

989: Winter Gratitude Meditation for Inner Peace

12/24/2023
In today's episode, Gina shares a guided meditation with listeners. It is important to take time to cultivate a sense of gratitude during this often hectic and stressful holiday season. Listen in, meditate and begin to feel more calm and peaceful through the gift of gratitude! 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? Chapters 0:00:43 Winter Gratitude Meditation for Inner Peace 0:02:15 Discovering Space for Reflection and Release in Meditation 0:05:11 Embracing Mindfulness: Connecting with the Present Moment 0:05:58 Finding Calm Through Breath Awareness 0:06:54 Embracing Stress: Acknowledging the Weight 0:07:24 Embracing the Strength Within 0:08:04 Creating a Serene Winter Landscape 0:08:58 Finding Joy in Relationships and Life's Lessons 0:09:33 Connecting with Your Body: A Gratitude Meditation Journey 0:10:20 Cultivating Gratitude and Reflection 0:10:59 Embracing Gratitude and Serenity in Winter 0:11:51 Farewell for Now, Until the Next Podcast Summary In this episode of the Anxiety Coaches Podcast, we dive into the practice of gratitude meditation during the winter season. With the holiday rush and all the stress that comes with it, it's easy to feel overwhelmed and lost. That's why taking the time to meditate and cultivate gratitude becomes crucial for finding inner peace amidst the chaos. By creating a pause in our busy lives, we can nurture a sense of inner calm and resilience. This allows us to navigate the challenges of the winter season with more mindfulness and appreciation for moments of joy and connection. The episode starts by highlighting that it's not necessary to dedicate hours to reflection and meditation. Even small moments of mindful gratitude can chip away at chronic stress and bring us closer to inner peace. Listeners are guided through a meditation exercise that encourages them to find a comfortable and quiet space, relax their bodies, and focus on their breath. They are then invited to imagine a serene winter landscape and reflect on moments of gratitude. By soaking in the warmth of these reflections, they can allow that tranquility to spread throughout their bodies. The episode concludes with a reminder for listeners to carry the warmth of gratitude and the strength of resilience with them as they return to the outside world. Even in the midst of life's winter days, finding and maintaining inner peace is always possible. Learn more about your ad choices. Visit megaphone.fm/adchoices

Duration:00:14:18

988: Part 2 Claire Weekes Facing Philosophy: Practical Steps in "Facing" Anxiety

12/20/2023
In today's episode, Gina continues her discussion of Claire Weekes' process for overcoming anxiety, continuing to focus on the first step: facing. Specific triggers of anxiety are identified and discussed. To address anxiety, we must face our triggers head on. Discussion of the effectiveness of "exposure" to the things that we fear is included. Listen in for more information on Claire Weekes' process of facing! Link to Claire Weekes Hope and Help For Your Nerves https://amzn.to/4am8sBY 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: Facing anxiety is an act of courage. Embrace the discomfort, for it is the path to healing and peace. -Claire Weekes Chapters 0:00:43 Part Two: Claire Weeks' Facing Philosophy 0:01:51 Self-Awareness and Recognizing Anxiety Triggers 0:03:41 Identifying Common Triggers and Implementing Gradual Exposure 0:14:08 Creating a Hierarchy of Anxiety Triggers 0:15:11 Gradually Approaching Distressing Situations 0:16:37 Progressing through Difficult Situations and Celebrating Achievements 0:19:51 Embracing Anxiety: The Path to Healing and Peace Summary In this episode of the Anxiety Coaches Podcast, I, Gina Ryan, discuss the practical steps of facing anxiety. I emphasize the importance of self-awareness in recognizing our specific anxiety triggers and avoiding behaviors that temporarily make us feel better but actually feed our anxiety in the long run. Moving forward, I introduce common triggers such as social situations, driving or traveling, health concerns, and workplace stress. These triggers are often encountered in the workplace, where we face various stressors like deadlines, presentations, performance evaluations, and interactions with others. Uncertainty about future outcomes can also be a major trigger for anxiety, as well as conflicts and confrontations. Furthermore, anxiety related to performance can hinder our ability to complete tasks or engage in activities. To address these triggers, it is essential to face our anxiety head-on. This involves identifying specific situations or stimuli that cause distress and creating a hierarchy based on their anxiety-inducing levels. Gradually exposing ourselves to these situations, starting with the least distressing, is crucial for building resilience. During exposure, we can manage anxiety through techniques like deep breathing, muscle relaxation, and positive self-talk. As we progress through difficult situations and build confidence, we desensitize ourselves to anxiety triggers over time. Celebrating each achievement reinforces the effectiveness of gradual exposure and boosts motivation to continue facing anxiety. However, it's important to note that this process takes time and requires faith and a positive mindset. By systematically facing our anxiety triggers through gradual exposure, we can build resilience and reduce avoidance behaviors that keep us stuck. This approach aligns with Claire Weeks's emphasis on acceptance and non-resistance, understanding that anxiety is a temporary state that can be effectively managed. Many of my clients gain confidence and strength from Claire Weeks's work and appreciate that I understand and apply it in our coaching sessions. Learn more about your ad choices. Visit megaphone.fm/adchoices

Duration:00:22:45