The Anxiety Coaches Podcast

Latest Episodes:

952: Reducing Anxious Mind Chatter By Clearing Stuck Energy In Your Body Aug 16, 2023

Show notes

In today'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!

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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'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'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 inactivity, and adds another layer to our fears and anxieties, resulting in physical discomfort.

To break this cycle, Gina suggests changing our thoughts and interrupting the fear-adrenaline-fear cycle through the body. Unlike mental practices, the body responds immediately in the moment. By consciously shifting different parts of our bodies, we can send positive affirmations to the brain and signal to the amygdala that all is well, reducing its hyperactivity.

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951: From Frustration and Fear to Fulfillment: The Authentic Life Approach Aug 13, 2023

Show notes

In today'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'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'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 longer serve us.

By letting go of these burdens, we can live more authentically and experience joy and fulfillment. Authentic living paves the way for new opportunities, friendships, and adventures. It replaces frustration and doubt with optimism and enthusiasm. You might even notice a change in yourself – perhaps you're looking more radiant or feeling more alive. That's because you truly are different when you live authentically.

The decision to let go of things that no longer serve us may seem challenging, but we simply need to take the time to reflect on our actions and become aware of where we need to make changes. If we don't search for these areas, we'll never see them. So why not give it a try?

Grab a journal or an audio recorder and start speaking your truth. Discuss it with a therapist or a friend to begin cultivating a more authentic life. As Henry David Thoreau said, we are constantly invited to be who we truly are. Stay tuned for the next episode of the podcast in a few days. Take care and aloha!

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950: The Importance of Recognizing Thinking Traps for Managing Anxiety Part 2 Aug 09, 2023

Show notes

In today'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

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

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❤ 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

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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 traps encompass jumping to conclusions, mind reading, fortune telling, emotional reasoning, should statements, labeling, personalization, catastrophizing, blaming, control fallacies, the fallacy of change, and the fallacy of fairness. I urge listeners to develop awareness around these thought traps and actively challenge them by seeking objective evidence, recognizing personal roles and broader contexts, and acknowledging the unavoidable reality that life is not always fair.

Take note of any thinking traps that may arise within yourself and understand their significance. Recognizing these traps is essential as they hold great influence over our thought patterns. By acknowledging their existence, cultivating awareness, and questioning their validity, we can attain a more balanced and rational mindset in our daily lives. This mindset fosters emotional well-being, enhances decision-making abilities, and promotes a sense of stability and equilibrium that helps us navigate the challenges life throws our way.

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949: The Importance of Recognizing Thinking Traps for Managing Anxiety Part 1 Aug 06, 2023

Show notes

In today'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!

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❤ 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:

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 various practices that can be helpful in addressing and reducing the impact of thinking traps, such as mindfulness, journaling, self-reflection, and reading inspirational books. By incorporating these practices into our lives, we become more adept at recognizing and working with our thinking traps, which in turn allows us to decrease stress and emotional distress.

When we become aware of our thinking traps and actively work with them, we can begin to reduce the triggers that lead to anxiety and gain a better understanding of our personal cognitive patterns. Writing down our thoughts or voicing them to someone else aids in the identification of these traps, making it easier for us to recognize the situations or beliefs that trigger our anxiety.

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948: Transforming Stress and Anxiety by Embracing Feeling Tones Aug 02, 2023

Show notes

In today'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!

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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:

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'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 automatic patterns of responding with fear or aversion, thus diminishing the intensity of stress and anxiety. Moreover, comprehending feeling tones empowers us to regulate our emotions more effectively and foster a sense of equanimity.

Through acknowledging and accepting different feeling tones, even those associated with discomfort and anxiety, we can cultivate self-compassion and alleviate self-judgment. This self-acceptance reduces the additional stress we impose upon ourselves when we become anxious about being anxious. Additionally, an understanding of feeling tones enables us to respond more skillfully to anxiety-provoking circumstances, opting for a more constructive and composed approach.

By progressively confronting situations in a measured and courageous manner, we can reduce avoidance behaviors that frequently accompany anxiety. Overall, comprehending feeling tones offers valuable insights and tools for transforming stress and anxiety, guiding us towards a more peaceful and liberated state of mind.

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947: Procrastination and Anxiety in Older Adults Listener Q and A Jul 30, 2023

Show notes

In today'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!

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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!

All this in your favorite podcast app!

To learn more go to:

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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. We must also consider why it is challenging to follow a schedule when external deadlines or pressures no longer exist. Managing our own time can be a skill that needs to be learned. As the host of this podcast, staying on schedule is crucial for maintaining momentum.

Procrastination among older adults is often connected to emotional factors such as regret, stress, distress, depression, anxiety, fatigue, and reduced life satisfaction. Journaling can be a helpful tool in identifying and addressing these underlying issues. The retirement environment is also different from the working environment, so creating a suitable environment for our retired life and setting boundaries to manage distractions properly become important. When procrastination occurs, it is essential to pay attention to any mood or energy crashes and consider adjusting meal times and foods to mitigate these crashes. Factors such as caffeine intake, sugar consumption, and inadequate nutrition can contribute to fluctuations in energy levels.

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946: Mindful Hormesis: Embracing Stress for Mental Well-Being Jul 26, 2023

Show notes

In today'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!

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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/

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❤ New Ad-Free episodes every Sunday and Wednesday

❤ 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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To learn more go to:

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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'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'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'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's like the Goldilocks principle – we want just the right amount of stressors to activate our adaptive responses without overwhelming our system.

Now, how does hormesis relate to our mental health? Well, it turns out that hormesis can potentially play a role in improving mental well-being through several mechanisms. One of the key factors is stress adaptation – by exposing ourselves to mild stressors, we can teach ourselves to better handle and adapt to stress in our daily lives. This can lead to reduced anxiety and increased resilience.

Another important factor is neuroplasticity, which is the brain's ability to change and adapt. By subjecting ourselves to low-dose stressors, we can promote the growth of new neural connections and enhance our brain's ability to cope with stress and regulate our emotions.

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945: Dissociation: Coping Mechanism for Overwhelming Emotions Jul 23, 2023

Show notes

In today'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.

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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:

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'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, it is important not to add fear to these experiences but rather approach them with curiosity. Keeping a journal and discussing these perceptions with a therapist or coach can provide insights and understanding. Feeling detached from oneself, emotions, or having a blurred sense of identity can also be signs of dissociation. These symptoms are often present when individuals are coming out of an anxious or panic state. Inability to cope with emotional or professional stress is another indicator of dissociation, as individuals feel disconnected and unable to handle such challenges.

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944: Manage The Lizard Brain Jul 19, 2023

Show notes

In today'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!

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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:

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'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'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'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 very ability often leads us astray by keeping our amygdala, the primitive part of our brain responsible for fear and survival instincts, in a constant state of activation. Our thoughts, worries, and stressors only serve to amplify the situation. When we find ourselves feeling overwhelmed, it is crucial to practice asking a simple question: "Am I truly in danger right now?" Discomfort does not necessarily indicate danger, and recognizing this can prevent the lizard brain from seizing control and subjecting our bodies to undue stress. We must train ourselves to differentiate between discomfort and genuine danger, allowing our amygdala to guide us only when facing true peril. By taking a step back, acknowledging our safety, and focusing on bodily sensations such as breathing and muscle relaxation, we can shift our mindset from fear to tranquility. It is essential to grant ourselves permission to experience discomfort and avoid triggering our amygdala with unnecessary stressors.

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943: Classic ACP Anxiety Control And Surrender Jul 16, 2023

Show notes

In today'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'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.

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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'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's kind words and support. Moving on to today's topic, we explore anxiety, control, and surrender.

I recently had a conversation with a client about Byron Katie's book, "Loving What Is," and her concept of "my business, your business, and God's business." It'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't.

Ryan Holiday'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'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.

Surrendering is about being fully present in the moment and embracing the things we can control rather than obsessing over the future. We are exploring the concept of surrender and being fully present in the moment. Surrender means accepting things as they are and loving what is. We can start by simply pausing and relaxing into the present moment, rather than trying to control or change things.

The present moment is what it is, and we cannot control it. Surrendering and letting go of control can save us energy and life force. It's important to check our motives for work, goals, and desires. Are they driven by fear or for the good of it?

Surrendering and accepting what is can give us a sense of peace and vitality. We don't need to judge our thoughts and feelings, but instead, be curious about them. Seeing the world through fresh eyes can bring us a renewed appreciation for everyday things.

By practicing surrender and letting go of control, we can find more peace and embrace reality as it is.

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