1175: Beyond Survival Mode: Reclaiming Your Innate Calm
In today's episode, Gina discusses an important factor that drives essentially everyone's anxiety these days: the relentless pace of our modern world. Our smartphones in particular keep us tuned in to social media and the rest of the world with an immediacy unknown in other times. Listen in for advice on how to handle living in the immediate information age and how to stop constantly reacting to notifications from the outside world.Please visit our Sponsor Page to find all the links and codes for our awesome sponsors!https://www.theanxietycoachespodcast.com/sponsors/ Thank you for supporting The Anxiety Coaches Podcast. FREE MUST-HAVE RESOURCE FOR Calming Your Anxious Mind10-Minute Body-Scan Meditation for Anxiety Anxiety Coaches Podcast Group Coaching linkACPGroupCoaching.comTo learn more, go to:Website https://www.theanxietycoachespodcast.comJoin our Group Coaching Full or Mini Membership ProgramLearn more about our One-on-One Coaching What is anxiety? Find even more peace and calm with our Supercast premium access membership:For $5 a month, all episodes are ad-free! https://anxietycoaches.supercast.com/Here's what's included for $5/month:❤ New Ad-Free episodes every Sunday and Wednesday❤ Access to the entire Ad-free back-catalog with over 600 episodes❤ Premium meditations recorded with you in mind❤ And more fun surprises along the way!All this in your favorite podcast app!Quote:Between stimulus and response there is a space. In that space is our power to choose our response.-Viktor FranklChapters0:26 Welcome to Anxiety Coaches Podcast7:02 Unearthing Your Inner Sanctuary15:00 Cultivating Lasting Tranquility16:27 Befriending Uncomfortable Emotions18:28 Living Beyond ReactivitySummaryIn this episode of the Anxiety Coaches Podcast, I delve into the concept of moving beyond mere survival mode and reclaiming our natural state of calm. Many of us find ourselves caught in a whirlwind of stress and anxiety, feeling perpetually overloaded and braced for the next challenge. I share my personal insights on the notion of survival mode—an all-too-frequent mindset in our fast-paced lives—as well as my experiences of navigating significant changes and the overwhelming effects of modern life on our mental well-being.I explore the various forces that contribute to our stress accumulation, drawing comparisons between the frantic rhythm of today’s world and the more leisurely pace of the past. While chronic stress can manifest through numerous pathways, it is crucial to identify how the constant barrage of information and responsibilities heightens our anxiety. The ceaseless demand for our attention, whether from relentless news updates or notifications from our devices, keeps our nervous system in a heightened state of alertness. This leads to an ongoing cycle where small irritants trigger disproportionate responses, indicating that we might be dwelling in survival mode.Throughout the episode, I offer practical strategies to shift our experience from one of relentless reactivity to a more measured and intentional response to life's demands. I emphasize the importance of mindful pauses, suggesting a simple yet effective two-second pause to recalibrate our minds before reacting to various stimuli. This brief moment of reflection can significantly retrain our nervous system and mitigate stress.#AnxietyCoachesPodcast#AnxietyRelief#StressManagement#MindfulLiving#InnerPeace#ReclaimYourCalm#MentalWellness#SelfCare#BeyondSurvivalMode#GinaRyan#AnxietyCoach#FindYourCalm#StressLess#CopingSkills#EmotionalRegulation#MindBodyConnection#BreathingTechniques#DigitalDetox#LiveInTheMoment#MindfulnessPractice#WellnessJourney#PersonalDevelopment#ACPSee Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.
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1174: Why A Bad Anxiety Day Might Be A Sign Of Healing
In today's episode, Gina discusses how small changes in behavior, which are not difficult to achieve, can represent significant milestones on the way to recovery from anxiety. If we can demonstrate some of these beneficial thoughts and behaviors, even amidst an unpleasant anxiety storm, we can recognize that we are making progress and use these moments of recognition to help stabilize ourselves and carry on despite the stormy anxiety weather. Listen in to learn how to do this and make your anxiety recovery journey that much easier!Please visit our Sponsor Page to find all the links and codes for our awesome sponsors!https://www.theanxietycoachespodcast.com/sponsors/ Thank you for supporting The Anxiety Coaches Podcast. FREE MUST-HAVE RESOURCE FOR Calming Your Anxious Mind10-Minute Body-Scan Meditation for Anxiety Anxiety Coaches Podcast Group Coaching linkACPGroupCoaching.comTo learn more, go to:Website https://www.theanxietycoachespodcast.comJoin our Group Coaching Full or Mini Membership ProgramLearn more about our One-on-One Coaching What is anxiety? Find even more peace and calm with our Supercast premium access membership:For $5 a month, all episodes are ad-free! https://anxietycoaches.supercast.com/Here's what's included for $5/month:❤ New Ad-Free episodes every Sunday and Wednesday❤ Access to the entire Ad-free back-catalog with over 600 episodes❤ Premium meditations recorded with you in mind❤ And more fun surprises along the way!All this in your favorite podcast app!Quote:Resilience is knowing that you are the only one that has the power and the responsibility to pick yourself up.-Mary HollowayChapters0:26 Introduction to Healing0:42 The Illusion of Failure3:16 Recovery: A Spiral Journey8:44 Hidden Milestones in Recovery13:18 Shifting Mindsets18:06 Celebrating Small Victories18:19 Expecting Bumps AheadSummaryIn this episode, we delve into the important topic of the illusion of failure within the journey of anxiety recovery. I explore the common struggles many face when seeming setbacks occur, such as experiencing a panic attack after a period of calm or revisiting old triggers. These moments can feel disheartening, making it seem as if all progress has been lost. However, I emphasize that these experiences are not failures; rather, they can signify healing and growth. Citing Mary Pickford, I remind listeners that true failure lies not in stumbling but in remaining down.Recovery from anxiety is not a linear process. Rather than picturing it as a smooth ascent, I liken it to a spiral, where individuals revisit familiar struggles but do so with enhanced strength and awareness. Each encounter with past triggers can be viewed as an opportunity to practice skills developed throughout the journey. It's crucial to understand that these "step backs" can serve as valuable invitations to reinforce and apply the tools one has acquired over time.I also address the natural emotional exhaustion accompanying this journey. It’s normal to feel overwhelmed when confronting fears, and I urge listeners to practice self-compassion in these times. Each confrontation is an opportunity for growth, highlighting a milestone in overcoming avoidance—an essential step in reducing anxiety. Recognizing triggers as they appear demonstrates significant self-awareness, marking a shift from mindless reactions to conscious understanding.#anxiety #anxietyrecovery #mentalhealth #emotionalwellness #panicattacks #mindfulness #resilience #healing #selfcare #selfcompassion #setback #progress #mindset #personalgrowth #journaling #podcast #copingmechanisms #nervoussystem #triggers #avoidance #confrontation #stressmanagement #selfawareness #emotionalexhaustion #trusttheprocess #ACP #anxietycoachespodcast #GinaRyanSee Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.
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1173: Putting Down The Second Arrow: How Self Compassion Heals Anxiety
In today's episode, Gina shares a key element of anxiety recovery: using self-kindness in the face of stress and overwhelm to diffuse self-criticism. Negative self-talk often makes anxiety so much more unbearable than it would be if we acknowledged the anxiety and gave ourself grace and compassion in our thoughts and feelings. Tune in to this episode and learn how to tame anxiety before it get out of control!Please visit our Sponsor Page to find all the links and codes for our awesome sponsors!https://www.theanxietycoachespodcast.com/sponsors/ Thank you for supporting The Anxiety Coaches Podcast. FREE MUST-HAVE RESOURCE FOR Calming Your Anxious Mind10-Minute Body-Scan Meditation for Anxiety Anxiety Coaches Podcast Group Coaching linkACPGroupCoaching.comTo learn more, go to:Website https://www.theanxietycoachespodcast.comJoin our Group Coaching Full or Mini Membership ProgramLearn more about our One-on-One Coaching What is anxiety? Find even more peace and calm with our Supercast premium access membership:For $5 a month, all episodes are ad-free! https://anxietycoaches.supercast.com/Here's what's included for $5/month:❤ New Ad-Free episodes every Sunday and Wednesday❤ Access to the entire Ad-free back-catalog with over 600 episodes❤ Premium meditations recorded with you in mind❤ And more fun surprises along the way!All this in your favorite podcast app!Quote:If your compassion does not include yourself, it is incomplete.-Jack KornfieldChapters0:26 Introduction to Self-Compassion2:07 The Parable of the Two Arrows6:23 Practicing Self-Compassion8:33 Five Ways to Cultivate Compassion15:18 Embracing Your Inner Child16:04 The Journey of HealingSummaryIn this episode of the Anxiety Coaches Podcast, I delve into a crucial yet often overlooked aspect of our mental health journey: self-compassion. I share insights from my own experiences and teachings that highlight the importance of treating ourselves with kindness, particularly in moments of anxiety and stress. Drawing upon a Buddhist parable, I explain how our reactions to life's inevitable challenges often intensify our suffering through self-criticism and harsh judgments, which I metaphorically refer to as the "second arrow."The episode begins with an exploration of how anxiety, represented by the metaphorical first arrow, triggers a natural bodily response. However, it is our internal dialogue—the harsh words we say to ourselves—that introduces additional suffering, symbolized by the second arrow. I illustrate this concept by asking listeners to reflect on their beliefs about healing and recovery from anxiety. This narrative serves as a foundation for understanding how self-compassion can buffer against the weight of our challenges.I introduce five practical strategies to cultivate self-compassion as a means to alleviate anxiety. The first involves recognizing our need for kindness during tough times, coupled with a simple yet effective physical gesture: placing a hand over the heart, allowing us to ground ourselves and activate soothing physiological responses. The second strategy encourages listeners to dig deeper into their feelings, acknowledging underlying emotions that may be contributing to anxiety, such as sadness or frustration.#AnxietyCoachesPodcast #AnxietyRelief #SelfCompassion #MentalHealthMatters #HealingJourney #InnerPeace #Mindfulness #TwoArrows #Buddhism #EmotionalWellness #CopingSkills #GinaRyan #SelfCare #OvercomingAnxiety #StressManagement #PanicAttackHelp #CompassionForSelf #Tonglen #JackKornfield #ACPSee Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.
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1172: A Centering Meditation for Times of Stressful Transition
In today's episode, Gina shares a guided meditation particularly suited for time of stressful transition. Use this meditation to find your center and know more peace and calm in the present moment. Getting started with meditation is simple with a guided meditation such as this. Listen in today.Please visit our Sponsor Page to find all the links and codes for our awesome sponsors!https://www.theanxietycoachespodcast.com/sponsors/ Thank you for supporting The Anxiety Coaches Podcast. FREE MUST-HAVE RESOURCE FOR Calming Your Anxious Mind10-Minute Body-Scan Meditation for Anxiety Anxiety Coaches Podcast Group Coaching linkACPGroupCoaching.comTo learn more, go to:Website https://www.theanxietycoachespodcast.comJoin our Group Coaching Full or Mini Membership ProgramLearn more about our One-on-One Coaching What is anxiety? Find even more peace and calm with our Supercast premium access membership:For $5 a month, all episodes are ad-free! https://anxietycoaches.supercast.com/Here's what's included for $5/month:❤ New Ad-Free episodes every Sunday and Wednesday❤ Access to the entire Ad-free back-catalog with over 600 episodes❤ Premium meditations recorded with you in mind❤ And more fun surprises along the way!All this in your favorite podcast app!Chapters0:26 Introduction to the Meditation4:39 Embracing the Present Moment6:47 Navigating Transitions9:09 Connecting with Inner Strength10:48 Visualizing Your Light12:45 Reflective Questions for Support15:38 Closing Thoughts and FarewellSummaryIn this episode of the Anxiety Coaches Podcast, I delve into the transformative power of guided meditation, particularly during periods of stressful transitions in life. As we navigate changes in our work, relationships, and personal circumstances, it’s common to feel unsettled. I aim to offer you a refuge of calmness through this session, encouraging listeners to carve out time and space to truly immerse themselves in the meditation experience.The guided meditation focuses on the importance of grounding oneself and recognizing that peace is accessible even amidst turmoil. I encourage you to let go of the notion that external circumstances need to be perfect for you to find tranquility. Instead, we explore the idea that calm can be cultivated within ourselves, regardless of the chaos surrounding us. As we embark on this meditation, I guide you to find a comfortable position, bringing awareness to your breath and body, reminding you that there is nowhere to be but in this moment.As we progress, I lead you through visualizations designed to evoke a sense of safety and support. By inviting you to place your hand over your heart or belly, we connect with the comforting rhythm of your breath. I introduce calming affirmations that serve as a mantra, helping to reinforce your inner strength and trust in the journey of life. Throughout this meditation, I emphasize the significance of embracing change and acknowledging the wisdom and resilience within ourselves.#AnxietyCoachesPodcast#AnxietyRelief#GuidedMeditation#StressfulTransition#FindYourCalm#Mindfulness#MentalHealthSupport#SelfCare#GinaRyan#InnerPeace#CopingWithChange#StressManagement#MeditationForAnxiety#EmotionalWellness#PersonalGrowth#MindfulLiving#Calmness#RelaxationTechniques#PeaceWithin#HealingJourney#SelfLove#LifeTransitions#PositiveAffirmations#StayGrounded#InnerStrength#EmbraceChange#ACPSee Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.
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1171: Classic ACP There Is Nothing Wrong With You
In today's episode, Gina is here to help you realize that despite your discomfort and negative monkey-mind thinking, you are ok and that there is nothing wrong with you. Our anxiety is constantly telling us we are broken and that there is something profoundly wrong with us, but these are thoughts induced by the anxiety fire raging through our bodies and nervous systems. When we can recognize and understand this, we can make great strides with feeling better and progressing with our 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.comJoin our Group Coaching Full or Mini Membership Program Learn more about our One-on-One CoachingWhat is anxiety?Quote:Don’t worry about a thing, ’cause, every little thing is gonna be alright!—Bob MarleyChapters0:26 Understanding Anxiety's Roots1:48 Coping Strategies for Anxiety3:51 Affirmations for Self-Compassion5:38 Recognizing Control Over Anxiety9:07 The Importance of Acknowledgment10:52 Embracing Human Emotions12:48 Reframing Discomfort as a Signal14:09 Concluding Thoughts on AcceptanceSummaryIn today's episode of the Anxiety Coaches Podcast, I delve into a crucial concept that can significantly reshape how we approach our lives amidst anxiety: the understanding that there is nothing fundamentally wrong with us. Many individuals grappling with anxiety often adopt a victim mentality, believing that they are fundamentally broken or flawed due to their feelings and experiences. This mindset can lead to a cycle of shame and reassurance-seeking behaviors that only exacerbate anxiety, pulling us deeper into a negative spiral.Through our conversation, I stress the importance of recognizing the normalcy of anxiety and other discomforting feelings. It’s essential to check in with healthcare practitioners to rule out any physical issues, as many of us have done. After receiving the green light from professionals, we start to realize that the physiological responses we have experienced—stress levels, hormonal fluctuations—are simply our body’s response to environmental cues, not indicators of personal failure or dysfunction. This realization serves as the foundation to shift our internal dialogue and self-talk, moving from self-judgment to self-compassion.We explore various coping statements that can serve as powerful tools in moments of anxiety. Phrases like “I am allowing this feeling to be here; it’s okay,” or “This too shall pass,” help in recognizing that feelings are transient and do not define our worth. I encourage listeners to embrace these feelings without judgment, allowing the discomfort to pass without the need for immediate action or understanding. This approach fosters a more accepting relationship with oneself, understanding that it’s normal to experience discomfort and anxiety as part of the human experience.#AnxietyCoachesPodcast#AnxietyRelief#MentalHealth#SelfTalk#CopingSkills#AnxietyManagement#YouAreOkay#MindBodyConnection#StressReduction#EmotionalWellness#SelfCompassion#AnxietyHelp#GinaRyan#MentalWellness#WorryLess#OvercomingAnxiety#MindfulLiving#CopingStatements#AnxietyTips#EmotionalRegulation#HealingJourney#PanicAttacks#HolisticHealthSee Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.
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.comListen Ad-Free for less than $0.17 per day! https://anxietycoaches.supercast.com
Ireland