In today&#39;s episode, Gina discusses the value of traditional Chinese medicine (TCM) and acupuncture for treating chronic anxiety. Many people in the West may not be familiar with how TCM and acupuncture works. This episode clarifies the approach to treating illness and maintaining wellness that TCM practitioners use in their practices. Listen in and discover a whole new set of treatment options that may be available for helping you to overcome chronic anxiety-panic!
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What is anxiety?
Quote:
The natural healing force within each of us is the greatest force in getting well.
-Hippocrates
Chapters
0:00:24 Introduction to Ancient Wisdom for Modern Anxiety
0:02:13 Holistic Approach of Acupuncture and Chinese Medicine
0:14:53 Promoting Relaxation and Energy Flow
0:16:18 Tailoring a Treatment Plan and Communication with Healthcare Provider
Summary
In this episode of the Anxiety Coaches Podcast, we explore the ancient wisdom of acupuncture and Chinese medicine as a modern approach to managing anxiety. We begin by acknowledging the healing power that resides within each of us, as emphasized by Hippocrates. Acupuncture and Chinese medicine take a holistic approach to anxiety, seeking to restore balance and harmony throughout the body.

While everyone&#39;s experiences may differ, I, Gina Ryan, personally share my positive experiences with acupuncture for smoke-induced asthma. I delve into the ways in which acupuncture and Chinese medicine can effectively address anxiety. Through stimulating the flow of energy within the body, acupuncture promotes relaxation of both the mind and body. This, in turn, reduces stress hormones, improves the quality of sleep, and shifts the body from the fight or flight response to a restful and digestive state.

Acupuncture also encourages mindfulness and fosters mind-body connection, aiding in pain reduction and promoting overall well-being. The treatments themselves are personalized, tailored to each individual&#39;s specific patterns of disharmony. By targeting the factors contributing to stress and anxiety, these treatments promote relaxation and balance.

According to traditional Chinese medicine, the body&#39;s vital energy, known as Qi, flows through pathways called mer

962: Ancient Wisdom for Modern Anxiety Acupuncture and Chinese Medicine

In today&#39;s episode, Gina responds to a listener email commenting on his own struggle with anxiety-inducing thoughts. The listener suggests the common thread running through the most distressing thoughts he has is that they involve future (often catastrophic) events that have not yet come to pass. Listen in to see how to best respond to such thinking and learn to overcome a major anxiety creating pattern: intrusive thinking about events that have not yet (and may never) come to pass.
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❤ And more fun surprises along the way!
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What is anxiety?
Quote:
Your mind is your instrument. Learn to be its master, not its slave.
-Remez Sasson
Chapters
0:00:24 Going from random to recognizable with anxious thoughts
0:01:09 Realization: Anxieties revolve around future events and scenarios
0:03:19 Using mindfulness to bring the mind back to reality
0:13:24 Responding to anxieties with a beneficial mindset
0:14:39 Resting in the idea of handling it when it comes
0:16:31 Realizing the power to come back to the present moment
Summary
In this episode of the Anxiety Coaches Podcast, we delve into the idea of going from random to recognizable with our anxious thoughts. We explore the roots of anxiety and how they manifest in our minds. One listener shared a comment that resonated with several others - that many of their anxieties had a common thread: they were all centered around future events and scenarios. This realization was a breakthrough for the listener, as they found it helpful to remind themselves that they will handle these situations when they actually occur, instead of trying to control them in the present.

As the host, I emphasize the importance of being the master of our minds rather than being enslaved by our anxious thoughts. I quote Ramez Sasson, who said, &quot;You have power over your mind, not outside events. Realize this, and you will find strength.&quot; So often, individuals with anxiety search for patterns in their anxieties, trying to make sense of their constant worries. I ask listeners if they have noticed any patterns in their own anxious thoughts.

We acknowledge that the anxieties surrounding future events are common and often based on hypothetical scenarios. Our imagination can take us to dark places, but it&#39;s essential

961: From Random to Recognizable Discovering the Roots of Anxiety

In today&#39;s episode, Gina discusses the differences between key terms describing people with varying degrees of anxiety: Introversion, Shyness and Social Anxiety Disorder (SAD). There is generally a spectrum of intensity of anxiety relating to social interactions with other people and these terms are used to describe various areas of this intensity. Listen in to better understand if any of these terms describe yourself and what they really mean.
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Here&#39;s what&#39;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!
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To learn more go to:
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What is anxiety?
Quote:
Understanding the intricate threads of introversion, shyness, and social anxiety disorder is a journey toward self-awareness, acceptance, and growth.
-Unknown
Chapters
0:00:24 Exploring the Distinctions: Introversion, Shyness, and Social Anxiety Disorder
0:03:27 Understanding Introversion: Embracing Inner Experiences
0:06:17 The Dance of Discomfort: Exploring Shyness
0:07:24 Social Anxiety Disorder: Beyond Shyness
0:14:54 The Spectrum of Social Anxiety
0:16:13 Managing Anxiety through Avoidance
0:17:41 Embracing Self-Awareness and Growth
Summary
In this episode of the Anxiety Coaches Podcast, we delve into the distinctions between introversion, shyness, and social anxiety disorder. These terms are often used interchangeably, but they represent unique aspects of who we are.

Introversion is a fundamental personality trait that is characterized by a preference for inner thoughts and emotions over constant external stimulation. As introverts, we tend to recharge our energy through solitude and introspection, and we value deep connections over superficial engagements.

On the other hand, shyness is more about the emotional response to social situations, particularly in unfamiliar settings. When we are shy, we may experience fear or discomfort when interacting with others, but over time and with familiar faces, our shyness can diminish.

Social anxiety disorder, also known as social phobia, goes beyond shyness and is considered a mental health condition. It involves an overwhelming fear of negative social judgment or humiliation. Those of us with social anxiety disorder may consistently experience distress in social situations and may even avoid them altogether in order to manage the intense anxiety and fear associated with them.

It

960: Understanding the Differences Introversion, Shyness, and Social Anxiety Disorder

In today&#39;s episode, Gina discusses the importance of exercise in the anxiety recovery journey. Exercise can be a complex topic for anxiety sufferers as it can very often trigger anxiety! The key to overcoming exercise induced anxiety lies in taking small, gradual steps towards greater exercise achievement. Listen in for helpful advice on how to integrate more exercise into your life and improve your anxiety recovery today!
Please visit our Sponsor Page to find all the links and codes for our awesome sponsors!
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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&#39;s what&#39;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!
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To learn more go to:
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What is anxiety?
Quote:
Strength does not come from the physical capacity. It comes from an indomitable will.
-Mahatma Gandhi
Chapters
0:00:24 Introduction to harnessing exercise to tame anxiety
0:02:25 Understanding the fight or flight response during exercise
0:03:15 Gradual transformation: Overcoming exercise-induced anxiety
0:04:23 Changing the crossed wires: Rewiring the brain and body
0:06:13 Exploring different exercise options to ease anxiety
0:07:52 The connection between lactic acid and anxiety
0:10:01 The transformative potential of gentle exercise
0:13:03 Establishing a Routine for Exercise
0:14:14 Using Exercise to Burn off Stress Hormones
0:15:26 Reminders for a Balanced Approach to Exercise
Summary
In this episode of the Anxiety Coaches Podcast, we delve into the intricate relationship between anxiety and exercise. When we exercise, our bodies undergo various physiological responses, such as an increased heart rate and heightened alertness, which can sometimes trigger anxiety. However, it&#39;s important to recognize that these sensations are a natural part of our body&#39;s fight or flight response and should not be feared.

It&#39;s not uncommon for some individuals to associate exercise with anxiety due to crossed wires in their brains. However, it&#39;s reassuring to know that many people experience these sensations, and they are not alone in their struggles. Overcoming exercise-induced anxiety takes time, and it&#39;s okay if our exercise routines need to evolve and adapt.

The key to overcoming exercise-induced anxiety lies in taking gradual steps, practicing patience, and showing ourselves self-compassion. We need to understand that exercise is a powerful tool for managing anxiety, and it benefits everyone, regardless of their mental health status. It

959: Harnessing Exercise to Tame Anxiety

In today&#39;s episode, Gina discusses the journey of anxiety recovery from a different perspective: one that is open to the possibility that our trouble with chronic anxiety and panic may actually serve us as a profound instrument of growth and teaching. Getting back to our old self, or who we used to be before we encountered chronic anxiety-panic may not be what we truly want as our healing goal. It is important to remember that the old self indeed led us to our chronic anxiety-panic state. Listen in for an optimistic appraisal of the healing journey you are finding yourself on and rejoice in the greater, fuller self you are setting out to develop with new tools and resources of coping and healing.
Please visit our Sponsor Page to find all the links and codes for our awesome sponsors!
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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&#39;s what&#39;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:
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What is anxiety?
Quote:
Life is not about waiting for the storm to pass, but about learning how to dance in the rain.
-Vivian Greene
Chapters
0:00:24 Embracing the Journey to a Brighter Self
0:02:12 Transforming Our Relationship with Anxiety
0:06:23 Nurturing Growth and Embracing Acceptance
0:12:43 Embracing Anxiety for Personal Growth
0:13:25 Mindfulness Practices for Handling Anxiety and Life Better
0:14:16 Starting a Meditation Practice and Taking Small Steps
Summary
Welcome to another episode of the Anxiety Coaches Podcast, where we dive deep into the topic of growing out of anxiety and embracing the journey towards personal growth. Today, we want to highlight that anxiety is not something that defines us, but rather an experience that can lead to transformative self-discovery.

When we talk about anxiety, we&#39;re referring to anxiety, panic, chronic stress, and fear, not just the fleeting human emotion of fear. It&#39;s essential for our listeners to understand that anxiety doesn&#39;t have to be a permanent state of being. Instead, it can serve as a catalyst for change and growth.

The first step towards transforming our relationship with anxiety is to adopt a mindset of growth, hope, and renewal. We must recognize that anxiety, like a passing storm, will eventually clear. By nurturing acceptance and mindfulness, we can navigate tough times and develop effective coping mechanisms.

Surrendering to the present moment and embracing acceptance, rather than resisting and longing for the past, is

958: Growing Out of Anxiety - Embracing the Journey to a Brighter Self

In today&#39;s episode, Gina shares a guided meditation with listeners that focuses on using the breath as an anchor. The meditation unfolds over time with guidance to return awareness to the breath, thereby maintaining mindfulness throughout. Improve your peace of mind and meditation skill with this simple guided meditation. Listen in today!
Please visit our Sponsor Page to find all the links and codes for our awesome sponsors!
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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&#39;s what&#39;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:
We can endure almost anything if we are centered if we have some focus in our life.You can endure if you have an anchor.
-Renita J. Weems
Chapters
0:00:24 Introduction to the concept of a meditation anchor
0:01:20 Purpose and benefits of using an anchor in meditation
0:02:07 Different types of anchors, focusing on the breath
0:03:10 Other potential anchors: body sensations, sounds, visuals, mantras, etc.
0:04:13 Importance of using a meditation anchor and its benefits
0:05:05 Introduction to Breathing Anchor Practice of Mindfulness
0:06:06 Settling into a Comfortable Position for Meditation
0:07:03 Focus on the Physical Sensations of Breathing
0:08:51 The Goal of Mindfulness: Observing the Present Moment
0:09:45 Stepping Back and Observing Yourself
0:10:03 Embracing Inner Experience: Finding Balance
0:10:28 Tuning into our Inner Experience
0:11:18 Gaining insight through detachment from thoughts and feelings
0:12:16 Observing the shifting nature of thoughts and ideas
0:12:53 Focusing on the Sensations and Movements of the Breath
0:13:32 The Power of Anchoring in the Present Moment
0:14:19 Using the Breath as Your Anchor
0:15:19 Succeeding in the practice of remaining with the breath
0:15:47 Finding Focus Through Breath Awareness
0:16:53 Gratitude for the Practice
0:17:01 Finding Strength in Centeredness and Focus
Summary
In this episode of the Anxiety Coaches Podcast, we explore the concept of using a breathing anchor during meditation to calm an anxious mind. A meditation anchor serves as a focal point that helps to maintain presence and prevent the mind from wandering. One of the most accessible and commonly used anchors is the breath. By directing our attention to the physical sensations associated with breathing, we can ground ourselves in the present moment.

To begin, find a comfortable position and maybe close your eyes. Focus

957: A Breathing Anchor for Your Anxious Mind

In today&#39;s episode, Gina discusses the medical and psychological definitions of anxiety as found in the DSM. While healing from anxiety does not require these special categorizations mainstream healthcare attaches to it, it can be useful to understand how the medical industry approaches anxiety assessment. Learn about mainstream definitions of anxiety and how this knowledge may help you on your anxiety healing journey.
Please visit our Sponsor Page to find all the links and codes for our awesome sponsors!
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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&#39;s what&#39;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:
One of the greatest discoveries a man makes, one of his great surprises, is to find he can do what he was afraid he couldn’t do.
-Henry Ford
Chapters
0:00:24 Welcome back to the Anxiety Coaches Podcast.
0:01:29 Understanding the Different Presentations of Anxiety
0:03:51 The Evolution of Anxiety Disorders in Diagnostic Manuals
0:05:12 The Importance of Calming the Nervous System
0:06:40 Exploring the Six Common Anxiety Disorders and Their Meanings
0:08:39 Compassionate Exposure for Panic Disorder and Agoraphobia
0:09:52 Overcoming Social Anxiety Disorder with Compassion
0:11:00 Navigating Specific Phobias with Compassionate Exposure
0:11:58 Wrestling with Intrusive Thoughts in OCD Treatment
0:13:26 Understanding General Anxiety Disorder
0:14:59 Managing Generalized Anxiety Disorder through mindfulness and cognitive restructuring
Summary
In this part of the podcast/show, I discuss the different expressions of anxiety and the labels used to describe them. I explain that anxiety was not considered a medical condition until 1980 when it was included in the DSM-3. However, I emphasize that just because new disorders are added to the DSM doesn&#39;t mean they are new experiences for people. I share my own experience with anxiety in the 1970s when there was limited information and understanding of the condition.

I believe that understanding the different diagnoses and terms associated with anxiety can be helpful, but the most important thing is to focus on calming the nervous system. I mention that a forward-thinking psychiatrist suggested that people should be free of caffeine before being prescribed psychiatric medications.

Next, I discuss the six topics often mentioned in psychology and doctor&#39;s offices, starting with panic disorder and agoraphobia.

956: Facing Anxiety Head On - Unraveling Its Many Expressions

In today&#39;s episode, Gina discusses how to better handle the anxiety of other who we interact with during our day. From children in our care to supervisors at work, knowing how to handle the anxiety and upset of others can help us to avoid our own catastrophic anxiety-panic reactions. Listen in for advice on how to best approach others who may be struggling with their own anxiety and remain calm yourself.
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&#39;s what&#39;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:
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Join our Group Coaching Full or Mini Membership Program 
Learn more about our One-on-One Coaching
What is anxiety?
Quote:
When you change the way you look at things, the things you look at change.
– Wayne Dyer
Chapters
0:00:24 Finding Peace and Calm: Exploring Compassion and Action
0:00:54 Dealing with Other People&#39;s Anxiety: Introduction
0:02:24 Checklist for Navigating Anxiety in Relationships
0:10:42 Handling Boss&#39;s Anxiety: Professionalism and Self-Care
0:13:52 Maintaining Professionalism and Setting Boundaries
0:15:16 Suggesting Solutions and Redirecting the Focus
0:16:11 Leading by Example and Seeking Guidance for Wellbeing
0:18:16 Seeking Support and Professional Help for Work Stress
0:19:36 Practicing New Responses for Improved Mental Well-being
Summary
In this episode, we delve into the topic of managing anxiety, both our own and others&#39;. I share my personal experience with anxiety and provide 13 helpful tips for navigating through it. Here are some key points we discuss:

1. Staying calm and understanding that other people&#39;s anxiety is not a reflection of us.
2. Empathizing with others and acknowledging their feelings without judgment.
3. Practicing active listening by fully focusing on what the other person is saying.
4. Validating their feelings and letting them know that we understand why they might feel that way.
5. Offering support by asking how we can be of help.
6. Utilizing relaxation techniques like deep breathing and grounding to manage anxiety in the moment.
7. Maintaining boundaries and encouraging others to seek additional help if necessary.
8. Redirecting negative thoughts and steering conversations towards positive or neutral topics.
9. Limiting exposure if someone&#39;s anxiety begins to make us uncomfortable.
10. Practicing self-care by participating in activities that help us relax and recharge.
11. Reflecting on why someone&#39;s anxiety affe

955: Compassion in Action: Managing Anxiety, Yours and Theirs

In today&#39;s episode, Gina discusses the spectrum of thoughts from anxious negative thinking, to positive thinking. Between negative and positive thinking lies neutral, mindful thinking. The importance of neutral and positive thinking are discussed as are strategies for encouraging this more benevolent areas of the spectrum of thoughts. Listen in and begin to steer your thoughts towards neutral for more peace and wellness!
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&#39;s what&#39;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:
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Join our Group Coaching Full or Mini Membership Program 
Learn more about our One-on-One Coaching
What is anxiety?
Quote:
It’s not a matter of letting go -you would do that if you could. Instead of “let go,” we should probably say “let it be.”
-Jon Kabat-Zinn
Chapters
0:00:24 Exploring the Spectrum of Thoughts
0:02:07 Escaping the Wormhole of Negative Thinking
0:04:54 Finding Balance in Neutral Mindfulness
0:09:36 Moving from Negative to Neutral and Positive States
0:11:05 The Power of Acceptance and Neutral Thinking
0:13:07 Embracing a Sunny Disposition and Positive Outlook
Summary
In this episode of the Anxiety Coaches Podcast, we explore the spectrum of thoughts. On one end, there is anxious, negative thinking. In the middle, there is mindful, neutral thinking. And on the other end, there is positive thinking. While mindfulness and positive thinking are different, the goal is to land in the middle with neutral thoughts.

Anxious, negative thinking leads to negative beliefs and a hot brain filled with rumination and worry. It also leads to negative behaviors and self-medication for anxiety relief. On the other hand, neutral thinking brings us into a state of balance and calmness. We observe the facts and collect the data, leading to more realistic and neutral-positive feelings. Neutral thinking is confirmed with positive outcomes and allows us to see the beauty and color in our lives.

In this part of the podcast, I talk about the importance of spending more time in neutral and positive states. I explain that while we can&#39;t avoid negative states completely, we can make an effort to shift our mindset towards the positive. I give examples of how our thoughts and interpretations can impact our emotions, behaviors, and overall outcomes.

I emphasize the benefits of staying centered, open, and receptive to the world around us. I discuss the different brain stat

954: Examining The Spectrum Of Thought

In today&#39;s episode, Gina discusses how we can use deliberate interpretation to steer our response to various life events and stimuli in the environment in a way that benefits us psychologically. If we don&#39;t take active measures to proactively interpret the various factors in our environment, we will continue to succumb to our fear based anxiety response. Listen in for strategies to interpret things in ways that will make you feel better!
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&#39;s what&#39;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:
You don&#39;t have to control your thoughts; you just have to stop letting them control you.
-Dan Millman
Chapters
0:00:24 Exploring the Role of Interpretation in Stress and Anxiety
0:01:12 Understanding the Pathway of Emotions
0:01:19 Understanding the Pathway of Emotions
0:04:30 Taking the Reins: Making Conscious Choices
0:08:12 Interpretation: Where We Have Control over Our Emotions
0:14:21 The Power of Thoughts and Body Chemistry
0:15:02 The Fear-Adrenaline-Fear Loop and Impulsive Behavior
0:17:12 Mastering the Art of Mind Control
Summary
In this episode of the Anxiety Coaches Podcast, we delve into the impact of interpretation on stress and anxiety. We begin by discussing a powerful quote from Dan Millman that reminds us not to let our thoughts control us. Many people are unaware of the consistent pathway that emotions follow, with our subconscious mind often seemingly bringing emotions out of the blue. However, once these emotions enter our consciousness, we have the power to take control.

We reference Michelle Rosenthal&#39;s book, &quot;Heal Your PTSD,&quot; which outlines the evolution of emotion and the pathway they follow: stimulus, interpretation, thought, physiological response, feeling, impulse to act, and psychological response. It becomes evident that the point of control lies at the interpretation stage, where we have the opportunity to assess the meaning of the stimulus in a way that serves us. By intercepting negative interpretations and engaging our minds at an early stage, we can effectively manage our emotions.

To drive this point home, we encourage listeners to focus on identifying their interpretations and reflect upon past situations to gain a better understanding of their emotional responses. We highligh

953: How Interpretation Plays A Role In Stress And Anxiety

In today&#39;s episode, Gina reveals key principles to help reduce cyclical anxiety driven thinking through clearing out old, stuck energy in the body. The mind and body are highly related to each other and we can improve the functioning of one through gentle manipulation of the other. Through breathing, exercise and other techniques, we can help clear out energy in our bodies and thereby clear out distracting and distressing thoughts in our minds. Listen in and learn about this key principle 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&#39;s what&#39;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 not the strongest of the species that survives, nor the most intelligent that survives. it is the one that is the most adaptable to change.
-Charles Darwin
Chapters
0:00:24 Introduction and gratitude for concerns about well-being
0:01:33 Reminding yourself to handle things if and when they happen
0:05:36 Inactivity adds stuck energy into the body
0:08:21 Letting go of the outcome and interrupting the anxiety cycle
0:09:26 The body holding stuck energy for years, decades
0:10:36 Using the body to interrupt the anxiety cycle
0:12:26 Clearing the built-up energy in the body
0:12:45 Inactivity and the Body&#39;s Storage of Energy
0:14:07 Using Movement and Stretching to Clear Energy Blockages
0:15:32 Tapping the Body to Move Stagnant Energy
Summary
In this episode of the Anxiety Coaches Podcast, Gina Ryan discusses the ways to reduce anxious mind chatter by clearing stuck energy in the body. She begins by expressing gratitude for the concern shown by listeners regarding the fires in Maui and Big Island, assuring everyone that she is safe and sending thoughts and prayers to those affected.

Gina emphasizes the importance of reminding ourselves that we can handle whatever comes our way and not borrowing suffering from the future by worrying about things that may never happen. She highlights the fact that most of what we worry about never materializes, and unexpected events occur instead. Therefore, it&#39;s crucial to focus on what we can control and let go of the outcome.

Excessive mind chatter drains our energy, both in the subconscious and when we consciously feed it with present moment thoughts. This mental chatter builds up in the body, especially during long periods of i

952: Reducing Anxious Mind Chatter By Clearing Stuck Energy In Your Body

In today&#39;s episode, Gina discusses the importance of living an authentic life and how increasing our personal authenticity can lead to deeper fulfillment in our lives. Strategies for increasing our authenticity are shared, including reevaluating relationships and identifying other aspects of our lives that have a detrimental impact on our sense of happiness. Authentic living can improve our lives in many ways and may increase our sense of joy, peace and lead to new relationships and experiences. Listen in to find out how to live more authentically today!
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What is anxiety?
Quote:
We are constantly invited to be who we are.
-Henry David Thoreau
Chapters
0:00:24 Frustration and fear to fulfillment: an authentic life approach.
0:01:09 The importance of facing nagging questions head-on.
0:03:59 Living an authentic life: harmony in thoughts, words, and actions.
0:12:09 The Weight of Unwanted Thoughts
0:13:06 Living Authentically: Revisiting Happiness and Letting Go
0:14:57 Freedom and New Beginnings in Authentic Living
Summary
In this episode of the Anxiety Coaches Podcast, I discuss the journey from frustration and fear to fulfillment in our lives. It&#39;s important to pay attention to the nagging questions or irritations that persistently arise, as they may indicate areas of our lives that need to be addressed. I encourage listeners to listen to their intuition and make changes before they are forced to confront major challenges.

I introduce the concept of authentic living, where our thoughts, words, and actions are in harmony. This leads to a peaceful and happy life. To live authentically, we must let go of things that no longer serve us. This could include relationships, activities, places, habits, thoughts, and expectations that have expired in their usefulness.

It&#39;s crucial to reflect on these aspects and make conscious choices to align our lives with our authentic selves. We delve into the idea of letting go and identify areas in our lives that may no longer bring us happiness. This involves evaluating relationships with people and considering whether they still contribute positively to our lives. We also examine our attachment to certain places, activities, and thoughts that may no lo

951: From Frustration and Fear to Fulfillment: The Authentic Life Approach

In today&#39;s episode, Gina continues her discussion of thought traps and their role in anxiety. The discussion focuses on specific thought traps and their individual caveats. How these thought traps adversely affect us and how to avoid them are included. Listen in and use the knowledge of thought traps to improve your thinking skills and minimize the role thoughts play in your anxiety!
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❤ New Ad-Free episodes every Sunday and Wednesday
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❤ And more fun surprises along the way!
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What is anxiety?
Quote:
We cannot solve our problems with the same thinking we used when we created them.
–Albert Einstein
Chapters
0:00:24 Recognizing Thinking Traps for Managing Anxiety
0:01:27 Importance of Being Aware of Thinking Traps
0:03:08 The Impact of Thinking Traps on Perception and Decision-making
0:13:15 Personalization and Catastrophizing: Exaggerating Negative Consequences
0:14:09 Blaming and Control Fallacies: Recognizing Our Role and Influence
0:15:28 Fallacy of Change and Fairness: Accepting Reality and Challenging Thoughts
Summary
In this episode of the Anxiety Coaches Podcast, we delve into the topic of recognizing thinking traps as a crucial aspect of managing anxiety. By becoming aware of these traps, we gain the power to identify them when they arise and take necessary steps to break free from their grip. Thinking traps, also known as cognitive distortions, have the potential to foster negative emotions, heightened stress levels, and unproductive behaviors. Addressing these traps not only improves our decision-making skills, but also nurtures our emotional well-being and cultivates a sense of serenity in our lives.

During the discussion, we explore several common thinking traps, including black and white thinking, overgeneralization, mental filtering, and discounting the positive. It is important to emphasize that experiencing these traps is normal, but recognizing them prevents us from getting entangled in detrimental thought patterns. By acknowledging the subtle nuances between black and white, and celebrating the positive moments in life, we can liberate ourselves from the clutches of thinking traps and lead a more balanced existence.

At another point in the conversation, we dive deep into different types of cognitive distortions and thought traps that contribute to anxiety. Such tra

950: The Importance of Recognizing Thinking Traps for Managing Anxiety Part 2

In today&#39;s episode, Gina discusses anxiety thinking traps and how to use knowledge of these thinking traps to improve our anxiety management and anxiety elimination. Thinking traps can arise as a natural response to stressful or negative events in our lives. Sharing our thoughts traps or conducting self-analysis through journaling are some of the first steps to gaining better understanding of these tendencies. Anxiety recovery becomes natural as we expand our self-knowledge, especially those dimensions that contribute to the anxiety. Listen in and take further steps towards improved self knowledge and anxiety recovery today!
Please visit our Sponsor Page to find all the links and codes for our awesome sponsors!
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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&#39;s what&#39;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:
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What is anxiety?
Quote:
Blessed are the hearts that can bend; they shall never be broken.
-St. Francis De Sales
Chapters
0:00:53 Recognizing Thinking Traps for Managing Anxiety
0:03:12 Common Triggers and Cognitive Distortions
0:07:58 Importance of Awareness and Strategies to Challenge Distortions
0:13:58 The Importance of Emotional Regulation and Cognitive Distortions
0:15:11 Building Self-Compassion and Resilience through Awareness
0:16:48 Developing a Balanced Thought Process to Manage Anxiety
Summary
In this episode of the Anxiety Coaches Podcast, we delve into the importance of recognizing thinking traps as a way to effectively manage anxiety. Thinking traps, also known as cognitive distortions, have the potential to influence our thoughts and lead to biased thinking if we are not mindful of them. There are several factors that can make us more susceptible to falling into these thinking traps, such as experiencing stressful events or negative experiences in our lives. Additionally, having low self-esteem, engaging in social comparison, being a perfectionist, and having conflicts in our relationships can all contribute to the development of these patterns. We must also consider the role that chronic pain or illness, personal biases, trauma, past experiences, and lack of self-awareness can play in fostering thinking traps.

It is important to note that thinking traps are common and not something to be ashamed of. The goal is not to eliminate them entirely, but rather to become cognizant of when they occur and develop strategies to challenge and reframe them. There are

949: The Importance of Recognizing Thinking Traps for Managing Anxiety Part 1

In today&#39;s episode, Gina discusses the Buddhist concept of feeling tones and how this knowledge can enhance our mindfulness practice and speed our anxiety recovery. Pleasant, unpleasant and neutral are basic categories by which we may categorize our conscious experiences. By doing so, we can become more familiar with our selves and our inner reactions to various stimuli. This leads to improved awareness and preparation for what ever may come into our experience. We become stronger and less likely to fall prey to the suffering of anxiety. Listen in and apply these concepts to your anxiety recovery journey today!
Please visit our Sponsor Page to find all the links and codes for our awesome sponsors!
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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&#39;s what&#39;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:
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What is anxiety?
Quote:
Meditation is not an escape. It is the courage to look at reality with Mindfulness.
—Thich Nhat Hanh
Chapters
0:00:24 Introduction to the topic of transforming stress and anxiety
0:01:52 Explanation of the three feeling tones: pleasant, unpleasant, and neutral
0:06:03 Benefits of understanding and cultivating awareness of feeling tones
0:10:10 Skillful responses and reducing avoidance through understanding feeling tones
0:11:21 Incorporating mindfulness practices and meditation to distinguish feeling tones
0:12:27 Guided meditation instruction on tuning into feeling tones
0:15:48 Cultivating Awareness of the Body and Sound
0:16:29 Resting in Open Mindfulness for Mental Wandering
0:17:21 Cultivating Awareness of Feeling Tones in Daily Life
0:18:19 The Power of Increasing Awareness and Letting Go
0:18:39 Meditation: Courageously Facing Reality with Mindfulness
Summary
In today&#39;s episode of the Anxiety Coaches Podcast, we delve into the concept of feeling tones based on Buddhist psychology. Feeling tones encompass the three fundamental categories of feelings or sensations that arise in response to our experiences: pleasant, unpleasant, and neutral. By understanding these feeling tones, we can gain valuable insights into the nature of our experiences and gradually reduce attachment and aversion, ultimately leading to a more peaceful state of mind.

By recognizing feeling tones, we can enhance our ability to deal with anxiety by cultivating self-awareness and identifying when anxiety arises. By developing an awareness of feeling tones, we can interrupt automati

948: Transforming Stress and Anxiety by Embracing Feeling Tones

In today&#39;s episode, Gina responds to a listener question regarding anxiety, aging and procrastination. This listener in particular seems to struggle with procrastination in retirement and this exacerbates her anxiety. Watching what we eat and drink and taking extra care around our sleep hygine is recommended. Putting the journal to use is also suggested. Listen in for more information on the topic of anxiety and aging!
Please visit our Sponsor Page to find all the links and codes for our awesome sponsors!
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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&#39;s what&#39;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:
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Join our Group Coaching Full or Mini Membership Program 
Learn more about our One-on-One Coaching
What is anxiety?
Quote:
Much of the stress that people feel doesn’t come from having too much to do. It comes from not finishing what they started.
–David Allen
Chapters
0:00:24 Introduction and Listener Question on Procrastination in Older Adults
0:02:01 Procrastination not considered a mental health condition, but linked to other challenges
0:03:19 Interconnectedness of Procrastination and Mental Health
0:13:59 Identifying Distractions and Making Changes
0:14:58 Adjusting Mood and Energy Levels for Productivity
0:16:12 Evaluating Tasks and Redefining Priorities
Summary
In this episode of the Anxiety Coaches Podcast, we explore the topic of procrastination and its connection to anxiety, with a specific focus on older adults. A concerned listener reached out to us about their struggles with procrastination, insomnia, and burnout during retirement. While procrastination itself is not a mental health condition, research has found links between procrastination and depression, anxiety, and low self-esteem. Chronic procrastination can lead to increased stress, impaired concentration and memory, mood disorders, lower self-esteem, and avoidance coping. It can also strain relationships and create a cycle of stress and anxiety. To address procrastination, we need to develop better time management and organizational skills.

One area we can focus on is addressing sleep issues that may arise after retirement. When individuals retire, significant changes occur in their routines and activities. While some may find relief from the lack of structure and stress, others struggle with filling their day and fail to get enough quality sleep. Establishing a consistent sleep schedule, going to bed and waking up at the same time every day, becomes important, even without the obligations of work.

947: Procrastination and Anxiety in Older Adults Listener Q and A

In today&#39;s episode, Gina discusses the many benefits of hormesis. In the case of anxiety healing and prevention, hormesis involves using small bits of stress to help strengthen our minds and bodies. Learn how to become more adaptive to stress and become more resilient to your anxiety-responses, listen in today!
Please visit our Sponsor Page to find all the links and codes for our awesome sponsors!
https://www.theanxietycoachespodcast.com/sponsors/
Thank you for supporting The Anxiety Coaches Podcast.
Find even more peace and calm with our Supercast premium access membership! https://anxietycoaches.supercast.com/
Here&#39;s what&#39;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:
Stressors are the crux of health. Some are essential to build resilience and vibrance. Judicious implementation is key.
-Ari Whitten
Chapters
0:00:24 Introduction and Quote on Stressors and Health
0:01:35 Definition and Examples of Hormesis
0:03:27 Benefits and Observations of Hormetic Responses
0:05:59 Hormesis and Mental Health Mechanisms
0:10:39 Various Effects and Implications of Hormesis
0:12:07 Avoidance and Atrophy of Strengths
0:13:52 Embracing Smaller Stressors for Growth
0:15:20 Cold Showers: Building Resilience and Boosting Immunity
0:16:21 The Power of Foods: Phytochemicals and Hormetic Stressors
0:17:42 Combining Hormetic Stressors for Overall Health Benefits
0:18:58 Mindfulness and Meditation: Hormesis for Mental Health
Long Summary
In this episode of the Anxiety Coaches Podcast, we delve into the concept of mindful hormesis and its potential benefits for mental well-being. Let&#39;s start by defining hormesis as the phenomenon where exposure to low doses of a harmful agent can have a beneficial effect, whereas higher doses would be detrimental. We can think of it as the idea that what doesn&#39;t kill us makes us stronger.

Examples of stressors that trigger hormetic responses include physical stressors like exercise, chemical stressors like antioxidants, and biological stressors like certain viruses and toxins. These stressors activate adaptive stress response pathways in our bodies, leading to increased resilience and various benefits such as improved health, enhanced immune function, and increased resistance to stressors.

Now, let&#39;s talk about the U-shaped dose-response curve associated with hormesis. This curve shows that low doses of stressors have beneficial effects, but higher doses do not. It&#39;s like the Goldilocks principle – we want just the right amount of stressors to activate our adaptive responses without overwhelming our s

946: Mindful Hormesis: Embracing Stress for Mental Well-Being

In today&#39;s episode, Gina discusses the relatively common anxiety symptom of dissociation and how to better cope with this distressing experience. Dissociation and derealization are not limited as symptoms to anxiety disorders but occur with other mental health conditions as well, such as depression. Learn that dissociation is not dangerous and comfort yourself that it will pass and it is not a sign of some severe mental pathology.
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&#39;s what&#39;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:
Healing may not be so much about getting better, as about letting go of everything that isn’t you – all of the expectations, all of the beliefs – and becoming who you are.
–Rachel Naomi Remen
Chapters
0:00:48 Coping with Overwhelming Emotions: Dissociation Explained
0:02:02 Causes of Dissociation: Trauma, Childhood Experiences, Attachment Disruptions
0:04:38 Biological Factors and Predisposition to Dissociative Disorders
0:05:35 Understanding Dissociation as a Coping Mechanism
0:07:45 Common Symptoms of Dissociation
0:13:19 Dissociation and its Connection to Mental Health Issues
Summary
In today&#39;s episode, we delve into the topic of dissociation as a coping mechanism for overwhelming emotions. Dissociation is not exclusive to individuals diagnosed with dissociative disorders - it can occur in anyone facing highly emotionally overwhelming situations. Trauma, especially childhood trauma like abuse or neglect, is a primary cause of dissociation. Other factors such as adverse childhood experiences, attachment disruptions, biological factors, and cultural/societal factors can also contribute to dissociation.

Dissociation serves as a way for individuals to cope with overwhelming emotions by mentally disconnecting or escaping from distressing situations. It often co-occurs with other mental health conditions such as PTSD, depression, anxiety, and substance abuse. Recognizing the common symptoms of dissociation, such as memory loss, distorted perception, and a sense of unreality, is crucial. Understanding these symptoms helps individuals evaluate whether they still rely on dissociation when it is no longer necessary.

Sometimes, people may experience a distorted sense of reality or a feeling of unreality in their surroundings. However, i

945: Dissociation: Coping Mechanism for Overwhelming Emotions

In today&#39;s episode, Gina discusses the lizard brain (the amygdala) and how we can use our capacity for higher reasoning to manage and direct the lizard brain to our advantage. Checking in with ourselves and assessing whether the discomfort we are experiencing is really dangerous can help us reduce lizard brain activation and thereby reduce our anxiety. Listen in for tips on how to better manage your lizard brain and reduce your anxiety-panic 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&#39;s what&#39;s included for $5/month:
❤ New Ad-Free episodes every Sunday and Wednesday
❤ Access to the entire Ad-free back-catalog with over 600 episodes
❤ Premium meditations recorded with you in mind
❤ And more fun surprises along the way!
All this in your favorite podcast app!
To learn more go to:
https://www.theanxietycoachespodcast.com
Join our Group Coaching Full or Mini Membership Program 
Learn more about our One-on-One Coaching
What is anxiety?
Quote:
If you don’t manage your reptilian brain, it will manage you.
-Ram V Iyer
Chapters
0:00:24 Understanding the Lizard Brain and Its Effects
0:02:09 The Role of the Amygdala in Warning and Protecting Us
0:03:44 Utilizing Our Evolved Brain to Manage Anxiety
0:06:18 Recognizing discomfort vs. danger and managing stress
0:17:29 Retraining the Brain to Manage Discomfort
0:19:02 Taking Control of the Lizard Brain
Summary
In today&#39;s episode of the Anxiety Coaches Podcast, we delve into the topic of managing the lizard brain, which refers to the amygdala. The amygdala serves as an alarm system in our brain, alerting us to potential danger and feeding off worry and stress. However, it is within our power to manage this response. The lizard brain should only be activated in moments of genuine danger, but often, we mistakenly overuse or overstimulate it by perceiving everyday worries and stressors as real threats. In contrast, our prefrontal cortex is a remarkable part of our brain that enables us to think and make rational decisions. We must learn to ask ourselves if we are genuinely in danger when faced with challenging situations. If not, we can allow the amygdala to settle down and return to a state of rest. It&#39;s crucial to recognize that discomfort and negative emotions are a normal part of the human experience, but attaching unnecessary worry and storytelling to them only intensifies the lizard brain&#39;s response. Instead, we can draw inspiration from animals who simply shake off danger or conflict and move forward. By leveraging our prefrontal cortex and effectively managing our lizard brain, we can discover peace and serenity in our lives.

What sets us apart from other animals is our thinking ability. However, this v

944: Manage The Lizard Brain

In today&#39;s episode, Gina the dynamics between the experience of need for control over our lives, anxiety and the use of the miraculous technique of surrender to help us calm and overcome anxiety. Byron Katie&#39;s thought and work is discussed and Gina provides a number of tips for utilizing the ability of surrender to what is to help us improve our lives 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&#39;s what&#39;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:
I am a lover of what is, not because I am a spiritual person, but because it hurts when I argue with reality.
-Byron Katie
Chapters
0:00:24 Introduction to Anxiety Control and Surrender
0:02:43 Listener Email and the Importance of Addressing Underlying Issues
0:06:14 Stoicism and Distinguishing What&#39;s in Our Control
0:07:08 Surrendering and Letting Go of Control
0:09:04 Being Present in the Moment and Accepting What Is
0:10:42 Working Towards Goals with Love and Acceptance
0:11:47 Surrendering to the Present Moment and Embracing What Is
0:13:20 Curiosity over Judgment and Control
0:14:11 Seeing the World with Fresh Eyes
0:15:12 Embracing Reality and Letting Go of Control
Summary
Welcome back to the Anxiety Coaches Podcast. Today, we received a beautiful email from our listener, Eric, who expressed gratitude for the podcast and made a donation. We appreciate Eric&#39;s kind words and support. Moving on to today&#39;s topic, we explore anxiety, control, and surrender.

I recently had a conversation with a client about Byron Katie&#39;s book, &quot;Loving What Is,&quot; and her concept of &quot;my business, your business, and God&#39;s business.&quot; It&#39;s important to recognize what is within our control and to stay focused on our own business. Stoicism can be a helpful philosophy in this regard, as it guides us to distinguish between what is in our control and what isn&#39;t.

Ryan Holiday&#39;s writings on stoicism emphasize the importance of making smart decisions, taking care of ourselves, and being in charge of our own lives. Surrendering, in this context, doesn&#39;t mean giving up, but rather letting go of the need to control everything and accepting the present moment as it is. Instead of striving for perfection, we should aim to do our best and understand that our best is good enough.

Surrender

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