977: Overwhelming Anxiety Strategies for Coping and Distraction

In today's episode, Gina discusses key strategies for coping with intense anxiety. Radical acceptance and realizing our power in the present moment in particular are discussed. The appropriate use of distraction is also considered, and it is suggested to develop a personal distraction plan for those times when distraction is our best choice. Listen in for these key anxiety coping skills today!

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What is anxiety?

Quote:

You are the sky. Everything else – it's just the weather.

-Pema Chödrön

Chapters

0:00:24 Finding Peace and Calm Amid Overwhelming Anxiety

0:02:13 Strategies for Coping and Regaining Control of Stress

0:03:15 Embracing Radical Acceptance for Emotional Freedom

0:04:32 Letting Go of Self-Judgment and Self-Criticism

0:05:52 Overcoming the Spiral of Self-Judgment and Criticism

0:07:38 Embracing Coping Statements and Radical Acceptance

0:10:32 Understanding the Impact of Past Events on Present Circumstances

0:11:56 Focusing on the Present Moment for Control and Action

0:13:20 Embracing the Imperfect Perfection of the Present Moment

0:15:12 Shifting Perspective to Focus on the Now

0:17:02 Radical Acceptance and Letting Go

0:22:34 Finding Peace: Embracing the Sky Within

Summary

In this episode of the Anxiety Coaches Podcast, we dive into strategies for coping with overwhelming anxiety and distressing emotions. It's important to acknowledge that not everyone experiences the same level of distress, but for those who do, it can be quite challenging. Often, people turn to unhealthy coping mechanisms because they feel overwhelmed and can't access other options.

To break free from this cycle, we introduce the concept of radical acceptance. It's a combination of cognitive restructuring, acceptance, and mindfulness. By recognizing the reality of our current situation without blame or anger, we can regain control and make better decisions. Letting go of self-judgment and self-criticism is essential, as it only perpetuates the cycle of anxiety. Instead, we suggest using coping statements like "this is what it is" and "I can't change what has already happened" to shift our focus and find ways to move forward.

We often find ourselves dwelling on the past, wishing we could change things and blaming ourselves for our mistakes. But radical acceptance teaches us to let go of blame and anger and understand that our present circumstances are the result of a series of events, not a single situation. When we fight with the past, we only fuel our stress response and drain our energy. Instead, we need to focus on the present moment, because that's where we have control and the power to take action.

Even if we don't like what's happening, we have to accept that this moment is perfect because it's happening. We can't change the past or predict the future, but we can make clear decisions and take action in the present. It's important to avoid getting caught up in worrying about what might happen and instead bring ourselves back to what is happening now.

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