The Anxiety Coaches Podcast

Latest Episodes:

992: Reflections and Resolutions: From Anxiety To Awareness Jan 03, 2024

Show notes

In today's episode, Gina shares a useful journal exercise to help enable listeners to reflect on their personal growth and accomplishments over the past year. Twelve specific prompts are offered that help examine both positive and negative aspects of the year past and how we can set a positive intention for the future. Listen in and take advantage of this wonderful self-help tool that will help you progress on your path towards anxiety recovery!

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What is anxiety?

Quote:

Every moment is a fresh beginning.

-T.S. Eliot

Chapters

0:00:43 Reflections and Resolutions for the New Year

0:02:03 Taking Time for Reflection and Clarity in January

0:07:23 Evaluating Self-Care and Identifying Areas for Improvement

0:08:41 Reflecting on Positive Changes and Personal Achievements

0:09:42 Mindfulness Moments and the Impact on Anxiety Levels

0:10:43 Evaluating Relationships: Identifying the Positive and Areas for Improvement

Summary

In this episode of the Anxiety Coaches Podcast, we dive into the topic of reflection and resolutions at the beginning of a new year. We invite our listeners to take some time to reflect on their personal growth and accomplishments from the past year. This exercise is valuable in gaining clarity and setting intentions for the year ahead.

We start by prompting our listeners to recall moments of mindfulness and reflect on how practicing mindfulness has influenced their anxiety levels. By being aware of our mindful moments, we can better understand the impact mindfulness has on our overall well-being.

Moving on, we encourage our audience to consider the quality of their relationships and identify positive aspects as well as areas for improvement. It's important to focus on relationships that bring joy and ease, and to reflect on what draws us to those connections.

Additionally, we prompt our listeners to identify three things they've learned about themselves in the past year and how these insights have contributed to their personal growth. This self-reflection exercise allows for a deeper understanding of ourselves and highlights the progress we have made.

We also emphasize the importance of setting positive intentions for the upcoming year that align with our well-being and address our anxiety. By setting meaningful intentions, we can proactively work towards our goals and make positive changes in our lives.

Furthermore, we encourage our listeners to reflect on their professional achievements and growth, considering how their professional lives have influenced their anxiety levels. This reflection helps in identifying areas of success and areas that may need attention in order to maintain a healthy work-life balance.

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991: Daily Affirmations for Anxiety Your New Year Blueprint to a Calmer Life Dec 31, 2023

Show notes

In today's episode, Gina shares a number of affirmations you can use to help build your self confidence and reduce anxiety. Using affirmations can help shape your mindset and guide the course of your experiences. These affirmations are designed to lead you away from the depths of anxiety and towards strength and resilience. Listen in and find some affirmations to your liking today!

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❤ Access to the entire Ad-free back-catalog with over 600 episodes

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❤ And more fun surprises along the way!

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What is anxiety?

Quote:

When you invest in yourself, you have instant credibility with your biggest critic...you! As soon as you let doubt creep in---you lose that investment. Make a daily commitment to assess your worth with positive affirmations and watch your investment grow.

-C.Toni Graham

Chapters

0:00:24 Introduction: New Year Blueprint to a Calmer Life

0:01:07 Understanding the Power of Positive Affirmations

0:03:02 Reciting Affirmations for a Positive and Empowered Mindset

0:04:27 Cultivating a Calm Mind and Emotional Control

0:05:16 Embracing Happiness and Joy

0:06:14 Letting Go of the Past and Embracing Possibilities

0:06:33 Trusting Life's Guidance for Positive Outcomes

0:07:08 The Power of Positive Affirmations

0:08:58 Cultivating a Positive Mindset for Attracting Opportunities

0:09:44 The Power of Affirmations on Personal Growth

0:10:26 Affirmations: Beyond Words, Shaping a Fulfilling Life

0:10:48 The Power of the Breath for Calmness

0:12:11 The Role of the Diaphragm in Calming Breath

0:14:03 Slow Breathing for Relaxation and Stimulating the Vagus Nerve

0:14:52 The Consequences of Short, Fast Breaths on Nervous System

0:16:03 Let Your Breath Be Your Guiding Light

0:16:46 Today's Quote: Investing in Yourself with Positive Affirmations

Summary

In this episode of the Anxiety Coaches Podcast, we delve into the powerful practice of daily affirmations for a calmer life. We recognize the natural human tendency towards negativity and how it can impact our mindset and experiences. To counteract this, we introduce affirmations as a transformative tool that can shape our thinking and bring about positive change.

While acknowledging that affirmations may not resonate with everyone, we emphasize the potential they hold when incorporated into our daily lives. By choosing affirmations that speak to us personally, we create a regular practice that promotes self-empowerment and optimism. This mindset shift allows us to attract opportunities and foster personal growth.

In the next segment, we highlight the importance of mindful breathing as a source of calmness. We guide listeners through the correct technique of using the diaphragm to breathe fully, rather than shallowly relying on the upper third of our lungs. Relaxing our belly allows the diaphragm to flatten out, enabling deep inhalation and exhalation. Slower, deeper breaths activate the parasympathetic side of our autonomic nervous system, triggering a state of rest and tranquility.

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990: Classic ACP 4 Tips To Reduce Morning Anxiety Dec 27, 2023

Show notes

In today's episode, Gina reviews the phenomenon of morning anxiety and seeks to calm and soothe those who may be experiencing it with the knowledge that the occurrence is entirely natural and normal. Gina describes her own personal experience with morning anxiety and provides four tips to help listeners reduce their morning anxiety.

Link to another episode about morning anxiety

https://www.theanxietycoachespodcast.com/episodes/254-soothing-morning-anxiety

Great Book for further exploring anxiety and stress!

Full Catastrophe Living: Using the Wisdom of Your Body and Mind to Face Stress, Pain, and Illness

https://amzn.to/32ETGnf

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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'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:

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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:

Your body is precious. It is your vehicle for awakening. Treat it with care.

-Buddha

Chapters

0:00:24 Introduction and Setting the Topic: Morning Anxiety

0:03:52 Causes and Understanding Morning Anxiety

0:08:21 The Impact of Fasting on Morning Hunger and Anxiety

0:10:33 Lifestyle Changes and Self-Care Strategies for Morning Anxiety

Summary

Welcome back to the Anxiety Coaches Podcast. Today, I want to provide you with four tips to help reduce morning anxiety. Morning anxiety is a common issue that can have a negative impact on your entire day. I understand this all too well, as I used to wake up feeling overwhelmed with a sense of doom and gloom. The symptoms of morning anxiety can vary, but some common ones include fatigue, feelings of doom, panic sensations, tight chest, tense muscles, higher heart rate, difficulty breathing, and difficulty concentrating. If you are experiencing any of these symptoms, keep listening because I have some solutions for you.

Morning anxiety is typically caused by excess stress and worries that we carry from the previous day or night. When we experience fear and stress, the stress hormone cortisol is released, which can contribute to heightened cortisol levels upon waking up. This is known as the cortisol awakening response, and it is a normal bodily reaction. It's important to understand that this response is not a cause for alarm, even though it may feel like anxiety. Cortisol levels are highest in the first hour after waking up, which can contribute to increased anxiety in the morning. Conversely, cortisol levels are lowest in the evening, which is why many people feel calmer and more relaxed at night.

When starting your day, it's crucial to be mindful of what you put into your body, as it can impact your anxiety symptoms. Factors such as low blood sugar from fasting overnight can also contribute to morning anxiety. By understanding the causes and triggers of morning anxiety, we can take steps to manage and reduce it.

If you find yourself going to bed worrying or waking up with anxious thoughts, it can worsen anxiety symptoms and lead to concerns about the day ahead. This is because cortisol, the stress hormone, is released at unusual times, perpetuating a cycle of fear, adrenaline, and cortisol. However, there are lifestyle changes that can be made to help manage morning anxiety. Getting enough sleep, eliminating alcohol and caffeine, eating a healthy diet, and reducing stress at work and home are important factors.

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989: Winter Gratitude Meditation for Inner Peace Dec 24, 2023

Show notes

In today's episode, Gina shares a guided meditation with listeners. It is important to take time to cultivate a sense of gratitude during this often hectic and stressful holiday season. Listen in, meditate and begin to feel more calm and peaceful through the gift of gratitude!

Please visit our Sponsor Page to find all the links and codes for our awesome sponsors!

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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's what's included for $5/month:

❤ New Ad-Free episodes every Sunday and Wednesday

❤ Access to the entire Ad-free back-catalog with over 600 episodes

❤ Premium meditations recorded with you in mind

❤ And more fun surprises along the way!

All this in your favorite podcast app!

To learn more go to:

https://www.theanxietycoachespodcast.com

Join our Group Coaching Full or Mini Membership Program

Learn more about our One-on-One Coaching

What is anxiety?

Chapters

0:00:43 Winter Gratitude Meditation for Inner Peace

0:02:15 Discovering Space for Reflection and Release in Meditation

0:05:11 Embracing Mindfulness: Connecting with the Present Moment

0:05:58 Finding Calm Through Breath Awareness

0:06:54 Embracing Stress: Acknowledging the Weight

0:07:24 Embracing the Strength Within

0:08:04 Creating a Serene Winter Landscape

0:08:58 Finding Joy in Relationships and Life's Lessons

0:09:33 Connecting with Your Body: A Gratitude Meditation Journey

0:10:20 Cultivating Gratitude and Reflection

0:10:59 Embracing Gratitude and Serenity in Winter

0:11:51 Farewell for Now, Until the Next Podcast

Summary

In this episode of the Anxiety Coaches Podcast, we dive into the practice of gratitude meditation during the winter season. With the holiday rush and all the stress that comes with it, it's easy to feel overwhelmed and lost. That's why taking the time to meditate and cultivate gratitude becomes crucial for finding inner peace amidst the chaos.

By creating a pause in our busy lives, we can nurture a sense of inner calm and resilience. This allows us to navigate the challenges of the winter season with more mindfulness and appreciation for moments of joy and connection.

The episode starts by highlighting that it's not necessary to dedicate hours to reflection and meditation. Even small moments of mindful gratitude can chip away at chronic stress and bring us closer to inner peace.

Listeners are guided through a meditation exercise that encourages them to find a comfortable and quiet space, relax their bodies, and focus on their breath. They are then invited to imagine a serene winter landscape and reflect on moments of gratitude. By soaking in the warmth of these reflections, they can allow that tranquility to spread throughout their bodies.

The episode concludes with a reminder for listeners to carry the warmth of gratitude and the strength of resilience with them as they return to the outside world. Even in the midst of life's winter days, finding and maintaining inner peace is always possible.

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988: Part 2 Claire Weekes Facing Philosophy: Practical Steps in "Facing" Anxiety Dec 20, 2023

Show notes

In today's episode, Gina continues her discussion of Claire Weekes' process for overcoming anxiety, continuing to focus on the first step: facing. Specific triggers of anxiety are identified and discussed. To address anxiety, we must face our triggers head on. Discussion of the effectiveness of "exposure" to the things that we fear is included. Listen in for more information on Claire Weekes' process of facing!

Link to Claire Weekes Hope and Help For Your Nerves

https://amzn.to/4am8sBY

Please visit our Sponsor Page to find all the links and codes for our awesome sponsors!

https://www.theanxietycoachespodcast.com/sponsors/

Thank you for supporting The Anxiety Coaches Podcast.

Find even more peace and calm with our Supercast premium access membership! https://anxietycoaches.supercast.com/

Here's what's included for $5/month:

❤ New Ad-Free episodes every Sunday and Wednesday

❤ Access to the entire Ad-free back-catalog with over 600 episodes

❤ Premium meditations recorded with you in mind

❤ And more fun surprises along the way!

All this in your favorite podcast app!

To learn more go to:

https://www.theanxietycoachespodcast.com

Join our Group Coaching Full or Mini Membership Program

Learn more about our One-on-One Coaching

What is anxiety?

Quote:

Facing anxiety is an act of courage. Embrace the discomfort, for it is the path to healing and peace.

-Claire Weekes

Chapters

0:00:43 Part Two: Claire Weeks' Facing Philosophy

0:01:51 Self-Awareness and Recognizing Anxiety Triggers

0:03:41 Identifying Common Triggers and Implementing Gradual Exposure

0:14:08 Creating a Hierarchy of Anxiety Triggers

0:15:11 Gradually Approaching Distressing Situations

0:16:37 Progressing through Difficult Situations and Celebrating Achievements

0:19:51 Embracing Anxiety: The Path to Healing and Peace

Summary

In this episode of the Anxiety Coaches Podcast, I, Gina Ryan, discuss the practical steps of facing anxiety. I emphasize the importance of self-awareness in recognizing our specific anxiety triggers and avoiding behaviors that temporarily make us feel better but actually feed our anxiety in the long run.

Moving forward, I introduce common triggers such as social situations, driving or traveling, health concerns, and workplace stress. These triggers are often encountered in the workplace, where we face various stressors like deadlines, presentations, performance evaluations, and interactions with others. Uncertainty about future outcomes can also be a major trigger for anxiety, as well as conflicts and confrontations. Furthermore, anxiety related to performance can hinder our ability to complete tasks or engage in activities.

To address these triggers, it is essential to face our anxiety head-on. This involves identifying specific situations or stimuli that cause distress and creating a hierarchy based on their anxiety-inducing levels. Gradually exposing ourselves to these situations, starting with the least distressing, is crucial for building resilience. During exposure, we can manage anxiety through techniques like deep breathing, muscle relaxation, and positive self-talk.

As we progress through difficult situations and build confidence, we desensitize ourselves to anxiety triggers over time. Celebrating each achievement reinforces the effectiveness of gradual exposure and boosts motivation to continue facing anxiety. However, it's important to note that this process takes time and requires faith and a positive mindset.

By systematically facing our anxiety triggers through gradual exposure, we can build resilience and reduce avoidance behaviors that keep us stuck. This approach aligns with Claire Weeks's emphasis on acceptance and non-resistance, understanding that anxiety is a temporary state that can be effectively managed. Many of my clients gain confidence and strength from Claire Weeks's work and appreciate that I understand and apply it in our coaching sessions.

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987: Part 1 Claire Weekes Facing Philosophy Dismantling Anxiety Step By Step Dec 17, 2023

Show notes

In today's episode, Gina discusses the first and often overlooked step of Claire Weekes' program for overcoming anxiety: facing. By adopting an attitude of acceptance and confronting our fears, we become empowered to manage and overcome anxiety. As we begin to embody the concept that discomfort is not dangerous, we become more receptive to our anxiety sensations and are able to minimize and overcome them over time. Listen in for more details about Claire Weekes' approach to facing and overcoming anxiety!

Link to Claire Weekes Hope and Help For Your Nerves

https://amzn.to/4am8sBY

Please visit our Sponsor Page to find all the links and codes for our awesome sponsors!

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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's what's included for $5/month:

❤ New Ad-Free episodes every Sunday and Wednesday

❤ Access to the entire Ad-free back-catalog with over 600 episodes

❤ Premium meditations recorded with you in mind

❤ And more fun surprises along the way!

All this in your favorite podcast app!

To learn more go to:

https://www.theanxietycoachespodcast.com

Join our Group Coaching Full or Mini Membership Program

Learn more about our One-on-One Coaching

What is anxiety?

Quote:

Remember, you are not alone in your struggle. Others have faced anxiety and found their way through. You can too

-Claire Weekes

Chapters

0:00:24 Introduction to Claire Weeks' Facing Philosophy

0:01:23 Claire Weeks: A Pioneer in Anxiety Management

0:07:53 Introduction to the First Element: Facing Anxiety

0:15:02 Overcoming Fear and Facing Anxiety

0:16:09 Anxiety is Temporary and Manageable

0:17:06 Part Two: Practical Steps in Facing Anxiety

Summary

In this episode of the Anxiety Coaches Podcast, we delve into the philosophy of Claire Weeks, a renowned Australian psychiatrist who revolutionized the field of anxiety management. Weeks developed four essential elements for effectively managing anxiety: facing, acceptance, floating, and letting time pass. Her practical and accessible approaches have resonated with individuals seeking tangible tools to overcome anxiety disorders. By emphasizing the role of the nervous system in anxiety development and perpetuation, Weeks empowers individuals to take an active role in their recovery through self-help techniques.

Today, we focus on the first element of Weeks' philosophy: facing anxiety. Facing involves acknowledging and accepting anxious feelings rather than avoiding or suppressing them. By breaking the cycle of fear and avoidance, we can reduce anxiety's power and interrupt the pattern of escalating fear. Weeks believes in gradually exposing ourselves to anxiety triggers and becoming accustomed to them over time. Merely having knowledge of these concepts is not enough; we must actively work on facing anxiety, understanding that discomfort in itself is not dangerous. By adopting an attitude of acceptance and confronting our fears, we become empowered to manage and overcome anxiety.

Weeks' philosophy highlights the temporary and manageable nature of anxiety, instilling confidence in individuals to navigate their journey towards recovery. Although initially met with skepticism from her colleagues, her ideas remain influential in the field of anxiety management. In our next episode, we will delve deeper into the practical steps of facing anxiety, providing a step-by-step approach for overcoming this challenging condition. Remember, you are not alone in this struggle, and with the right tools and mindset, you have the ability to conquer anxiety, just as countless others have done before you.

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986: Anxietys Grip On Falling Asleep Dec 13, 2023

Show notes

In today's episode, Gina discusses the problem of anxiety and an overactive mind preventing us from falling asleep. How anxiety and an active amygdala drive fearful thinking is examined. A number of steps you can take to avoid this state at bed time, as well as how to calm the overexcited mind, are provided. Listen in and start falling asleep faster today!

Please visit our Sponsor Page to find all the links and codes for our awesome sponsors!

https://www.theanxietycoachespodcast.com/sponsors/

Thank you for supporting The Anxiety Coaches Podcast.

Find even more peace and calm with our Supercast premium access membership! https://anxietycoaches.supercast.com/

Here's what's included for $5/month:

❤ New Ad-Free episodes every Sunday and Wednesday

❤ Access to the entire Ad-free back-catalog with over 600 episodes

❤ Premium meditations recorded with you in mind

❤ And more fun surprises along the way!

All this in your favorite podcast app!

To learn more go to:

https://www.theanxietycoachespodcast.com

Join our Group Coaching Full or Mini Membership Program

Learn more about our One-on-One Coaching

What is anxiety?

Quote:

Sleep is the best meditation.

-Dalai Lama XIV

Chapters

0:00:24 Introduction - Bringing Mind and Body to Peace and Calm

0:02:06 Chapter 3 - Mahatma Gandhi's Quote and Letting Go

0:03:07 Chapter 4 - Specific Ways Anxiety Impacts Sleep

0:05:08 Chapter 5 - Fear of Insomnia and Relaxation Techniques

0:08:23 Chapter 6 - Seeking Help and Support for Sleep Difficulties

0:10:33 Chapter 7 - Resistance to Sleep and the Amygdala's Role

0:12:00 Chapter 8 - Meditation Practice for Healthy Sleep Regime

0:13:05 Chapter 9 - Letting Go and Lightening the Load for Sleep

0:14:08 Training our body to let go and relax

0:18:23 Establishing a consistent sleep routine for better sleep

0:20:32 Reminding ourselves that we are safe and sound

0:22:26 The Importance of Sleep and Meditation

Summary

In this episode of the Anxiety Coaches Podcast, we delve into the impact of anxiety on our ability to fall asleep and have a restful night. We examine the various ways in which anxiety manifests during bedtime, including hyper arousal, racing thoughts, physical tension, increased heart rate, hypervigilance, nightmares or night sweats, circadian rhythm disruptions, and fear of insomnia. It becomes evident that anxiety can significantly disrupt our sleep quality and perpetuate a vicious cycle.

To counteract the grip of anxiety on falling asleep, we emphasize the importance of establishing a bedtime routine that promotes relaxation and surrender to sleep. By understanding how anxiety specifically affects our sleep patterns, we can implement various relaxation techniques and mindfulness exercises to improve our sleep quality and break free from anxiety-induced sleep difficulties. It is crucial to approach this process with curiosity and kindness towards ourselves, avoiding adding extra tension and anxiety to the equation.

One key aspect that contributes to improving sleep is surrendering and letting go. However, if sleep difficulties persist, seeking guidance from healthcare professionals or support groups is strongly recommended. We explore how an overactive amygdala, our alarm system to danger, can play a role in sleep resistance. Training our bodies to let go and discharging mental and physical tensions through daily meditation can help relax the amygdala, teaching it that we are safe and enabling it to stand down. Additionally, we discuss how gentle stretching, journaling, prayer time, or reading inspirational material before bed can aid in relaxation.

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985: Classic ACP Reduce Anxiety By Teaching Your Body To Relax On Purpose Dec 10, 2023

Show notes

In today's episode, Gina knocks one out of the park with highly useful knowledge about how to reduce anxiety by training your body to relax at will. The problem of anxiety is defined, then steps and methods to become able to use your body's physiology to your advantage and overcome anxiety are provided.

Please visit our Sponsor Page to find all the links and codes for our awesome sponsors!

https://www.theanxietycoachespodcast.com/sponsors/

Thank you for supporting The Anxiety Coaches Podcast.

Find even more peace and calm with our Supercast premium access membership! https://anxietycoaches.supercast.com/

Here's what's included for $5/month:

❤ New Ad-Free episodes every Sunday and Wednesday

❤ Access to the entire Ad-free back-catalog with over 600 episodes

❤ Premium meditations recorded with you in mind

❤ And more fun surprises along the way!

All this in your favorite podcast app!

To learn more go to:

https://www.theanxietycoachespodcast.com

Join our Group Coaching Full or Mini Membership Program

Learn more about our One-on-One Coaching

What is anxiety?

Quote:

Sometimes the most productive thing you can do is relax.

–Mark Black

Chapters

0:00:24 Introducing the importance of relaxing anxiety on purpose

0:01:22 Understanding the body's tension response in anxiety

0:02:20 The fight, flight, or freeze response for survival

0:03:22 Living Longer: The Impact on Work and Stress

0:04:31 The Price of Daily Tension: Health Problems Arise

0:06:15 Relaxation: Shifting from Reaction to Response

0:07:32 The Benefits of Relaxation and Easy Ways to Achieve It

0:09:34 Routine Relaxation Tips for the Body

Summary

In this episode of the Anxiety Coaches Podcast, we dive into the importance of intentionally relaxing our bodies to reduce anxiety. It's easy to overlook the intentional aspect of relaxation, but when we are consistently tense due to anxiety, we need to actively train our bodies to relax. Our natural response to stress or upset is to tense up, a survival mechanism passed down from our ancestors. However, in today's world, this constant tension can lead to serious health issues. So, it's essential to use our minds and brains to help us break free from the survival mode and find relaxation.

Relaxation is the key to reducing tension, as it is the antithesis of tension. Studies have even shown that regularly practicing relaxation can improve the expression of genes that control our fight or flight stress response. This means that intentional relaxation has the potential to change our stress response from a reactive one to a more controlled response.

Apart from its health benefits, relaxation also feels great and is something we all crave. But how do we send the relaxation message to our brains? It starts by focusing on the body. Establishing a routine and regularly practicing body-focused relaxation is crucial, as change takes time and repetition.

One simple technique is to consciously relax our tongues and jaws, which tend to be tense and tight. By taking a moment to notice and relax our tongues, we can promote a sense of overall relaxation. Additionally, touching our lips with clean hands can also send a calming message to the brain.

Opening our lips slightly instead of keeping them pursed together is another technique that encourages physical relaxation and a sense of calm. Taking long exhales can be incredibly effective, as slowing down our breathing and focusing on longer exhales signals to the brain that everything is okay.

Engaging in intentional relaxation exercises is vital. Making a fist and then intentionally relaxing it communicates to the brain that we are safe. Moreover, recalling the feeling of being with someone who cares about us, whether a human or a pet, can generate a profound sense of peace and shift us away from fight-or-flight mode.

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984: A Mindful Exploration of Your Anxious Emotions Dec 06, 2023

Show notes

In today's episode, Gina takes listeners on a gentle exploration of anxiety related emotions. A variety of emotions and experiences encountered by those experiencing anxiety are addressed. Short term mindful responses are shared as are possible solutions for issues that may be more deeply rooted in our psyches. Listen in an explore your own anxiety related emotional responses and gain insight and relief today!

Please visit our Sponsor Page to find all the links and codes for our awesome sponsors!

https://www.theanxietycoachespodcast.com/sponsors/

Thank you for supporting The Anxiety Coaches Podcast.

Find even more peace and calm with our Supercast premium access membership! https://anxietycoaches.supercast.com/

Here's what's included for $5/month:

❤ New Ad-Free episodes every Sunday and Wednesday

❤ Access to the entire Ad-free back-catalog with over 600 episodes

❤ Premium meditations recorded with you in mind

❤ And more fun surprises along the way!

All this in your favorite podcast app!

To learn more go to:

https://www.theanxietycoachespodcast.com

Join our Group Coaching Full or Mini Membership Program

Learn more about our One-on-One Coaching

What is anxiety?

Quote:

Feelings come and go like clouds in a windy sky. Conscious breathing is my anchor.

-Thich Nhat Hanh

Chapters

0:00:24 Exploring Emotions for Emotional Well-being and Harmony

0:02:03 Taking Small Steps for Long-term Anxiety Relief

0:04:37 Recognizing and Labeling Anxious Feelings for Self-awareness

0:05:32 Exploring the Basic Feelings

0:06:44 Drill Down Further into Feeling Anxious

0:08:05 Sensations in the Body: Physical Manifestations of Anxiety

0:08:52 Emotions Carry Messages: What is Anxiety Trying to Tell Us?

0:09:33 Understanding the Role of Emotions in Self-Care

0:10:41 Digging Deeper: Reassessing Situations in Life

0:11:43 Exploring the Lesson Within: Understanding Emotional Landscape

0:13:14 Addressing Unresolved Issues and Unmet Needs

0:14:51 Taking Action: Small Steps Towards Meeting Your Needs

Summary

In this episode of the Anxiety Coaches Podcast, we delve into the world of emotions and their connection to anxiety. We stress the importance of bravely facing our feelings head-on and taking intentional, small steps towards emotional well-being. We highlight the notion that progress can often be achieved through slowing down and taking incremental actions, rather than attempting to make huge leaps and bounds in managing anxiety. Our conversation also touches on the amygdala's role in anxiety response and the benefits of labeling and identifying our emotions to gain a deeper understanding of ourselves. We explore the six basic feelings of sadness, anger, fear, joy, power, and peace, and how they can branch out into more specific emotions. Furthermore, we delve into the physical manifestations of anxiety and the significance of paying attention to our bodies to grasp the holistic impact of our emotional well-being. Additionally, we discuss the valuable messages our emotions carry and the act of self-compassion that arises when we listen to these messages. By treating our anxious feelings as a journey of self-discovery, we create the space for emotional growth. There are times when we shy away from our feelings because they may be signaling a need to care for ourselves physically or emotionally. Whether it be addressing self-care concerns, such as diet, sleep, or medical issues, ignoring these needs only heightens our stress and fatigue. In other instances, our feelings may be attempting to prompt us to reassess certain aspects of our lives, which can be challenging as it often entails making changes.

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983: The Calm Within A Lake Meditation for Anxiety Relief Dec 03, 2023

Show notes

In today's episode, Gina offers listeners a guided meditation to help listeners start or expand their meditation practice. Meditation enables us to discover the peace and calm that exist within us and to remember this calm even during times of stress and upset. Listen in and experience the beautiful imagery of a natural lake setting while you dive deeper into peace and calm.

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What is anxiety?

Quote:

Your calm mind is the ultimate weapon against your challenges. So, relax.

-Bryant McGill

Chapters

0:00:24 Introduction and Benefits of Meditation

0:02:01 Graduating to Silent Meditation and Using the Breath as an Anchor

0:03:04 The Power of Breath in Regulating Anxiety and Body Signals

0:04:00 The Importance of Slowing Down the Exhale for Calmness

0:05:21 Taking Breaks from Busyness with Guided Meditations

0:07:36 Preparing for a Serene Lakeside Meditation

0:09:52 Embracing the Beauty of the Present Moment

0:10:04 Creating a Mental Picture of Your Lake

0:11:23 Observing the Light on the Surface of the Lake

0:12:19 Serene Reflections: Beauty of Nature's Tranquil Lake

0:13:16 The Calm and Reflective Mind

0:14:02 Finding Calm Amidst Difficult Times

0:14:37 Discovering the Calm Beneath the Chaos

0:15:35 Embracing the Slow and Steady Pace of Life

0:16:11 Find Calm and Peace in the Sound of Water

0:17:03 Embracing the Serenity of Nature's Beauty

0:18:23 Relaxation Exercise: Releasing Tension and Resting

0:19:23 Quote of the Day: Your Calm Mind as an Ultimate Weapon

Summary

In this episode of the Anxiety Coaches Podcast, we begin with a soothing guided meditation called "The Calm Within." I emphasize the benefits of using guided meditations, especially for those who are new to the practice. I encourage listeners to find guided meditations that resonate with them and not to hesitate to listen to the same one multiple times. However, I also stress the importance of incorporating periods of silence into meditation and transitioning to silent meditation using the breath or other senses as anchors.

I specifically highlight the breath as a powerful tool for regulating the body's response to stress. I explain how our breath can send signals to the brain, either activating the fight-or-flight response or triggering the relaxation response. It's crucial to practice meditation regularly in order to find inner peace and calm.

To conclude the episode, I guide listeners through a tranquil lakeside visualization meditation for stress relief. I encourage them to relax, become aware of their breath, and release tension in their bodies as they visualize a serene lake. I prompt them to pay attention to the details and sensations of the lake, such as the light on its surface, the birds, clouds, and the Sun, as well as the Moon and stars. I point out that just like the lake, our minds can be calm or turbulent, reflecting our thoughts and emotions. Even in difficult times, calmness is always available beneath the surface of our chaotic thoughts.

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