The Anxiety Coaches Podcast

In today's episode, Gina shares an extensive bit of wisdom regarding the value of meditation and how to get started with basic meditation readily and easily. Using the instructions contained in this episode, listeners will have the opportunity to get started with meditation in as little as a single breath. A quiet guided meditation is included in the second half of the episode to help listeners get started with meditation, or for those already accustomed to meditation, to further their practice.

Stillpoint Fridays is my once-a-week Friday note — a slower, more personal reflection that’s different from what I share on the podcast.
If you’d like a quiet place to land as the week winds down, you can join here: http://eepurl.com/bR2F9P or on our website anxietycoachespodcast.com and sign up for the newsletter.

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Website https://www.theanxietycoachespodcast.com

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Learn more about anxiety What is anxiety?

Free Guided Meditation for Calming Your Anxious Mind 10-Minute Body-Scan Meditation for Anxiety

Chapters
0:27 A Busy Mind Is Part of Meditation
3:27 Start Small and Find Your Way
5:07 Give Your Mind a Gentle Job
7:56 Practice Meditation with a Busy Mind
12:14 Listen, Notice, and Return
16:45 Pause, Breathe, Observe, Proceed
18:09 Carry the Practice into Daily Life

Summary
We discuss why a busy mind is not a sign of meditation failure. Meditation is the practice of noticing when attention wanders and gently returning it, with each return offering another opportunity to practice.We consider ways to make meditation more approachable, including beginning with a few breaths rather than setting a time goal. Stillness and closed eyes are not required: sitting, lying down, walking, or adjusting your position can all be part of the practice.

We also explore giving the mind a simple task by labeling what is happening, such as thinking, planning, worrying, or judging, then returning attention to an anchor. Anchors can include the breath, the feeling of the feet on the floor, sounds, air on the skin, or the texture of an object.We guide a meditation that moves attention among the breath, feet, sounds, and the sensation of a hand resting on the body. The practice includes noticing and naming distractions without trying to resolve or suppress them, and allowing movement when needed.

We introduce a brief pause practice: stop, take one breath, observe what is present, and proceed. This can be used during everyday moments, such as before responding to a message or entering a difficult conversation. We conclude by emphasizing that even one conscious breath or moment of noticing can be a meditation practice.

#AnxietyCoachesPodcast #GinaRyan #Meditation #BusyMind #Mindfulness #AnxietyRelief #MeditationForBeginners #MentalHealth #Presence #Breathwork #GuidedMeditation #StressRelief #SelfCare #Calmness #InnerPeace #AnxietyRecovery #MindBodyConnection #OvercomingAnxiety #Grounding #MindfulBreathing #StopOverthinking #Awareness #MeditationTips #StressManagement #PeacefulMind
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In today's episode, Gina shares the third and final part of her interview with author Scott Berkun. Scott finishes his story about tools and ways of thinking that have helped him overcome his own mental health challenges, including content from his newest book "How To Live". Listen in for Scott's upbeat and humorous wisdom regarding mental health recovery and living one's best life.
Find out more about Scott and his work at
https://scottberkun.com/
Stillpoint Fridays is my once-a-week Friday note — a slower, more personal reflection that’s different from what I share on the podcast.
If you’d like a quiet place to land as the week winds down, you can join here: http://eepurl.com/bR2F9P or on our website anxietycoachespodcast.com and sign up for the newsletter.

Please visit our Sponsor Page to find all the links and codes for our awesome sponsors! https://www.theanxietycoachespodcast.com/sponsors/

Website https://www.theanxietycoachespodcast.com

Join our community Group Coaching Join our Group Coaching Full or Mini Membership Program

1:1 Coaching Learn more about our One-on-One Coaching

If you prefer to listen AD-FREE, try our Supercast premium access membership:

Learn more about anxiety What is anxiety?

Free Guided Meditation for Calming Your Anxious Mind 10-Minute Body-Scan Meditation for Anxiety

Chapters
0:27 The Many Parts of the Mind
3:31 You Are More Than Your Thoughts
7:54 Meditation Without Getting It Wrong
10:06 Be Brave Enough to Begin
14:37 Worry, Self-Trust, and the Future
18:02 Closing the Loop

Summary
Scott Berkun and Gina Ryan discuss how the mind contains many interacting thoughts, feelings, and influences rather than a single, consistently rational voice. They note that people may mistake inner dialogue for something abnormal, and argue that learning to relate to different parts of oneself can support a more fulfilling life. Berkun connects this idea to his book, *How to Live: Rules for People Who Don’t Like Rules*, which questions common assumptions and encourages people to examine the rules and beliefs they follow.

They discuss the idea that people are not defined by their thoughts. Thoughts can arise from moods, bodily states, surroundings, memories, or other influences; they may be irrational or conflict with a person’s goals without dictating what that person does. Berkun describes noticing thoughts with some distance, rather than automatically acting on them. Meditation, journaling, and conversations with trusted friends can help people observe their mental activity.Ryan and Berkun also challenge the belief that meditation requires having no thoughts or that it can be done poorly. They describe it instead as spending time with oneself, being present without acting on every feeling or thought. They suggest that self-acceptance and patience may be difficult in a culture that expects activities to have a clear purpose or result.The conversation turns to fear of looking foolish when trying unfamiliar activities. Berkun says people become skilled through practice, and that beginners should expect awkwardness rather than judge themselves by expert standards. He links fear of embarrassment to people’s social nature, while noting that criticism or mistakes do not necessarily threaten belonging.

Ryan shares that public speaking and writing have brought both negative reactions and meaningful connections, and that no work will appeal to everyone.Asked what might help people who worry, Berkun emphasizes self-trust: worry can reflect doubt that one’s future self will be able to handle events. He suggests allowing that future self to respond when more is known, while acknowledging that worry can sometimes be useful. Ryan reflects on rebuilding trust in herself after a crisis through patience and sustained practice.Berkun directs listeners to scottberkun.com for information about him and his book. He and Ryan close by expressing appreciation for their conversation and for the role the podcast played in his life.

#AnxietyCoachesPodcast #GinaRyan #ScottBerkun #HowToLive #MentalHealth #AnxietyRelief #AnxietySupport #OvercomingAnxiety #Mindfulness #Meditation #YouAreNotYourThoughts #SelfAwareness #InnerDialogue #SelfTrust #StopWorrying #Stoicism #PersonalGrowth #SelfCompassion #MentalWellness #SelfImprovement #Psychology #InternalFamilySystems #MindsetShift #EmbraceTheUnfamiliar #SelfDiscovery #ACP
See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

In today's episode, Gina shares part two of her interview with author Scott Berkun. In addition to being a successful author, Scott has a listener to the Anxiety Coaches Podcast and a client of Gina Ryan's private coaching. Scott experienced a significant "mental breakdown" in the past and recovered over the course of about a year. Listen in as Scott describes his experience and some of the processes and tools that helped him overcome his difficulties with fear and anxiety.
Find out more about Scott and his work at
https://scottberkun.com/
Stillpoint Fridays is my once-a-week Friday note — a slower, more personal reflection that’s different from what I share on the podcast.
If you’d like a quiet place to land as the week winds down, you can join here: http://eepurl.com/bR2F9P or on our website anxietycoachespodcast.com and sign up for the newsletter.

Please visit our Sponsor Page to find all the links and codes for our awesome sponsors! https://www.theanxietycoachespodcast.com/sponsors/

Website https://www.theanxietycoachespodcast.com

Join our community Group Coaching Join our Group Coaching Full or Mini Membership Program

1:1 Coaching Learn more about our One-on-One Coaching

If you prefer to listen AD-FREE, try our Supercast premium access membership:

Learn more about anxiety What is anxiety?

Free Guided Meditation for Calming Your Anxious Mind 10-Minute Body-Scan Meditation for Anxiety

Chapters
0:27 Finding Calm Through Mischief
3:09 Modern Life and Our Natural Needs
7:18 Rebuilding Community and Connection
11:13 The Turning Point in Recovery
15:39 Accepting Feelings Through Practice
17:14 Preparing for Future Challenges

Summary
In today's episode, Gina shares part two of her interview with author Scott Berkun. In addition to being a successful author, Scott has a listener to the Anxiety Coaches Podcast and a client of Gina Ryan's private coaching. Scott experienced a significant "mental breakdown" in the past and recovered over the course of about a year. Listen in as Scott describes his experience and some of the processes and tools that helped him overcome his difficulties with fear and anxiety.

Chapters
0:27 Finding Calm Through Mischief
3:09 Modern Life and Our Natural Needs
7:18 Rebuilding Community and Connection
11:13 The Turning Point in Recovery
15:39 Accepting Feelings Through Practice
17:14 Preparing for Future Challenges

Summary
We continue our conversation with Scott Berkun about the ideas behind his book and its cover, which features a laughing skeleton. Scott describes it as an image of the trickster spirit: mischief can challenge how seriously we take ourselves and remind us to appreciate being alive amid pressure to achieve and keep up with modern life.We discuss whether modern society contributes to stress and disconnection. Scott reflects on Freud’s argument that civilization brought rules, bureaucracies, jobs and careers that can complicate mental well-being, while Gina recalls how people once found relief through neighbors and small gatherings.

We also talk about how online contact can extend beyond the small communities people are suited to know, and how difficult it can be to build supportive relationships when connection is needed most.Scott shares how, during a mental health crisis, he organized a daily schedule of seeing a different friend each day for several months. He describes the support this gave him and the challenge of creating such connections while anxious or depressed. We consider whether communities and organized groups could help people find regular social support.Scott explains that finding a helpful therapist, reliable mental-health resources and breathing exercises helped him gain stability. Recovery took about a year, and he gradually stopped comparing himself with an idealized version of his past self.

He also discusses how reading *Radical Acceptance* helped him become more present with difficult feelings, and how patience, meditation and regular practice supported his recovery.We close by discussing the value of learning meditation and tolerating small discomforts before a crisis. Scott says earlier experience with meditation and journaling gave him useful habits, though his crisis remained overwhelming, and argues that people could benefit from learning more about how the mind works.

#AnxietyCoachesPodcast #GinaRyan #ScottBerkun #MentalHealth #AnxietyRelief #Mindfulness #Meditation #RadicalAcceptance #TaraBrach #MentalHealthAwareness #InnerPeace #StressManagement #OvercomingAnxiety #SelfHelp #EmotionalWellness #CommunitySupport #DunbarsNumber #Psychology #SelfCare #HealingJourney #MentalHealthRecovery #EasternPhilosophy #Wellness #MentalHealthMatters #MindfulnessPractice #ACP
See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

In today's episode, Gina shares part one of her interview with author Scott Berkun who shares his personal story of overcoming fear and anxiety. Scott is the best selling author of nine books covering topics from design through self-help. Scott is a long time listener of The Anxiety Coaches Podcast and was a client of Gina's after having what he describes as a mental breakdown. Listen in and learn how Scott overcame his nearly constant fear and anxiety!

Find out more about Scott and his work at
https://scottberkun.com/

Stillpoint Fridays is my once-a-week Friday note — a slower, more personal reflection that’s different from what I share on the podcast.
If you’d like a quiet place to land as the week winds down, you can join here: http://eepurl.com/bR2F9P or on our website anxietycoachespodcast.com and sign up for the newsletter.

Please visit our Sponsor Page to find all the links and codes for our awesome sponsors! https://www.theanxietycoachespodcast.com/sponsors/

Website https://www.theanxietycoachespodcast.com

Join our community Group Coaching Join our Group Coaching Full or Mini Membership Program

1:1 Coaching Learn more about our One-on-One Coaching

If you prefer to listen AD-FREE, try our Supercast premium access membership:

Learn more about anxiety What is anxiety?

Free Guided Meditation for Calming Your Anxious Mind 10-Minute Body-Scan Meditation for Anxiety

Chapters
0:27 Scott Birkin on Living with Fear
4:28 Fear, Anxiety, and Unexpected Lessons
7:39 Finding Ways to Manage Anxiety
10:11 How Crisis Changed the Book
12:08 The Book’s Rules for Living
16:38 Wisdom, Humor, and Waking Up

Summary
Author and speaker Scott Berkun discusses his career, his experience with fear and anxiety, and his book *How to Live: Rules for People Who Don’t Like Rules*. He describes starting in software, then leaving that career to try writing despite not having formal journalism or English training. His first book did well, leading to a career as an author.Berkun says he learned to manage the physical energy he felt before public speaking and athletic competition, interpreting it as preparation rather than a signal to stop. After a mental health crisis near the end of the pandemic in 2021, however, anxiety became persistent and affected him physically and mentally.

He describes going to the gym for hours as a way to reduce that energy. He also says the crisis changed how he understood people and influenced the more personal focus of his book.He explains that *How to Live* draws on philosophy, other writers’ ideas, and his own experience. The book contains 26 short rules and aims to be honest, accessible, and humorous rather than presenting its author as having everything figured out.

Berkun says many self-help books can feel difficult to apply in daily life, and he wanted to write something that readers could engage with more easily.The first rule, “Don’t die,” is about recognizing the value of being alive and appreciating ordinary experiences. The second, “Wake up,” encourages readers to notice when they have learned something or recognized a mistake, and to focus on what they can do now rather than dwell on lost time. Berkun and host Gina Ryan discuss humor as a way to shift perspective, and the value of drawing on the long history of philosophical and spiritual guidance while recognizing that simply encountering advice may not be enough to create lasting change.

#Podcast #AnxietyCoachesPodcast #GinaRyan #ScottBerkun #HowToLive #Fear #Anxiety #MentalHealth #PersonalGrowth #Mindfulness #SelfHelp #OvercomingFear #MentalBreakdown #Philosophy #Wellness #LivingFully #MindBodyConnection #SelfImprovement #MentalHealthAwareness #EmotionalWellbeing #StressRelief #Inspiration #Podcasting #AuthorInterview #LifeAdvice #Psychology #AnxietyRelief #Humor #Resilience #Awareness #ACP

Stillpoint Fridays is my once-a-week Friday note — a slower, more personal reflection that’s different from what I share on the podcast.
If you’d like a quiet place to land as the week winds down, you can join here: http://eepurl.com/bR2F9P or on our website anxietycoachespodcast.com and sign up for the newsletter.

Please visit our Sponsor Page to find all the links and codes for our awesome sponsors! https://www.theanxietycoachespodcast.com/sponsors/

Website https://www.theanxietycoachespodcast.com

Join our community Group Coaching Join our Group Coaching Full or Mini Membership Program

1:1 Coaching Learn more about our One-on-One Coaching

If you prefer to listen AD-FREE, try our Supercast premium access membership:

Learn more about anxiety What is anxiety?

Free Guided Meditation for Calming Your Anxious Mind 10-Minute Body-Scan Meditation for Anxiety

Quote:
See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

In today's episode, Gina discusses fear in the context of the physical nervous system. Claire Weekes' fear-adrenaline-fear cycle is explored, as well as the understanding of anxiety as a state of over-sensitization. Gina offers tips and suggestions to help listeners break out of this cycle and prevent it from happening.

Stillpoint Fridays is my once-a-week Friday note — a slower, more personal reflection that’s different from what I share on the podcast.
If you’d like a quiet place to land as the week winds down, you can join here: http://eepurl.com/bR2F9P or on our website anxietycoachespodcast.com and sign up for the newsletter.

Please visit our Sponsor Page to find all the links and codes for our awesome sponsors! https://www.theanxietycoachespodcast.com/sponsors/

Website https://www.theanxietycoachespodcast.com

Join our community Group Coaching Join our Group Coaching Full or Mini Membership Program

1:1 Coaching Learn more about our One-on-One Coaching

If you prefer to listen AD-FREE, try our Supercast premium access membership:

Learn more about anxiety What is anxiety?

Free Guided Meditation for Calming Your Anxious Mind 10-Minute Body-Scan Meditation for Anxiety

Quote:

I discovered I always have choices and sometimes it's only a choice of attitude.

-Judith M. Knowlton

Chapters
0:27 Understanding the Fear Cycle
2:47 When Sensations Feel Dangerous
5:53 How Fear Fuels the Cycle
7:39 Interrupting the Cycle
10:32 Anxiety, Exhaustion, and Indecision
13:47 Rest and Recovery
14:58 Finding Your Way Out
16:18 A Closing Thought

Summary
In this episode we discuss the nervous system’s fear cycle and how anxiety can make ordinary physical sensations feel alarming. We describe nervous-system sensitivity as a spectrum, from being able to let sensations pass to feeling overwhelmed by them, and share an example of mistaking a painful gas bubble for a heart attack.We explain how fear can lead to a physical stress response, including the release of adrenaline and cortisol, which can heighten sensitivity and feed further fear.

Repeated cycles of fearful thoughts and reactions can become exhausting, and new sensations or thoughts may arise even after earlier ones have eased.We discuss observing thoughts and bodily sensations rather than reacting automatically. Creating a small pause can help us decide whether a thought requires action or can be allowed to pass, and can make room for a calmer response. We also note that exhaustion can contribute to indecision, reduced self-confidence, and greater distress.

We encourage recognizing where we are in the cycle, allowing ourselves to rest when needed, and accepting that the cycle may begin with chronic stress or sudden trauma. The episode closes with a reminder that even when circumstances offer few options, we can choose our attitude.

#AnxietyCoachesPodcast #Anxiety #NervousSystem #FearCycle #MentalHealth #AnxietyRelief #StressManagement #OvercomingAnxiety #ResponseVsReaction #MindBodyConnection #SelfCare #Mindfulness #MentalHealthAwareness #InnerPeace #RestAndRecovery #EmotionalWellness #AnxietyRecovery #StressRelief #SelfAwareness #HealthAndWellness #MentalWellness #OvercomingFear #EmotionalRegulation #BurnoutRecovery #MindsetShift #AnxietySupport #HealingJourney #MentalHealthMatters #HolisticHealth #PeaceOfMind #GinaRyan #ACP
See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.