The Toolkit for Healing Anxiety, Part 2

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Apr 13, 2023

Dr. Russell Kennedy, a world-renowned expert in anxiety and nervous system regulation, dives deep into powerful strategies for overcoming anxiety. He tackles listener questions about nighttime anxiety and sleep improvement, emphasizing grounding techniques and the somatic approach to healing. The discussion reveals the intergenerational nature of anxiety and offers tools for breaking cycles rooted in childhood trauma. Dr. Kennedy also highlights the connection between the mind and body, advocating for awareness in managing emotional well-being.

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ADVICE

Sleep Hygiene and Anxiety

Reduce screen time and work two hours before bed to improve sleep quality.
Reflect on childhood bedtime experiences to identify potential root causes of sleep anxiety.

ADVICE

Managing Nighttime Anxiety

When anxious at night, connect with the feeling, breathe, and ask yourself, "Am I safe in this moment?"
Bring yourself into the present moment through sensation by touching your chest, deep breathing, or using essential oils.

INSIGHT

The Link Between Sleep and Anxiety

Waking up frequently at night with racing thoughts may indicate an overactive sympathetic nervous system.
This can stem from childhood experiences where relaxation was followed by negative events, creating a hypervigilant state.

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Today’s episode is a continuation of our exclusive two-part series with world-renowned medical expert Dr. Russell Kennedy.

If you thought Part 1 of this series was life-changing, buckle up! Part 2 of this Toolkit brings you even more strategies and tools as we take questions from three more listeners of the podcast.

Is anxiety impacting your ability to sleep?

Tired of the negative loop of thoughts in your mind?

Is anxiety affecting your kids?

Is it genetic?

Are there surprising signs of adult anxiety?

Did your parents struggle with it, and you never knew?

How do you break generational cycles?

Dr. Kennedy answers these questions and so many more. You’ll also learn what most therapists get "wrong" about anxiety.

You'll find Dr. Kennedy’s approach both revolutionary and effective. As a medical doctor and neuroscientist, he will coach you on the critical difference between "coping” with anxiety and his protocol for "healing" it once and for all.

And for anyone in your life who may be struggling, please share this exclusive series generously; it could provide the life-changing answers and guidance they need to finally heal.

If you are looking for more free resources and support, I’ve got you! I have a brand new, free 3-part training called "Take Control with Mel Robbins."

This training will provide you with the coaching, structure, and support you need to hit reset, take control, and level up your life.

It features 3 brand-new training videos, two hours of research-backed curriculum taught by me, and a detailed 21-page workbook. Plus, you’ll be taking the course with over half a million other students around the world.

All at zero cost to you. Why? Because you deserve it, and it’s my way of thanking you for being here with me.

You’ve got nothing to lose and everything to gain. So why not take advantage of this opportunity?

Xo Mel

P.S. And if you haven’t yet listened to The Toolkit for Healing Anxiety, Part 1 then do that as soon as you listen to this one, because you can’t afford to miss out.

P.S.S. This Toolkit for Healing Anxiety is not meant as a replacement for therapy, but if you’ve been seeing a therapist for a while, forward this series to them for guidance too. It would be great information to include in your sessions.

In this episode, you’ll learn:

3:45 What do you do when your anxiety creeps in at night?
6:15: Here’s where most therapeutic approaches get it wrong.
7:15: Use this strategy when you wake up in the night with anxiety.
10:00: Living with social anxiety? Dr. Kennedy explains why.
12:00: This is why you have a hard time slowing down. And me too!
14:30: I couldn’t believe what happened when I started facing my anxiety.
15:45: Cold plunges teach your body to be uncomfortable and still be okay.
17:15: This approach doesn’t eliminate the alarm, and yet you still heal.
20:00: Dr. Kennedy’s #1 tool to move you into rest-and-digest pretty quickly.
21:15: Not sure what your nervous system has to do with anxiety? Listen here.
23:45: Use these two tools to move yourself out of the freeze response.
30:00: So how do you start breaking the cycle of anxiety in a family?
34:30: For those of us who grew up in the “I’ll give you something to cry about.”
35:00: What are signs that your parents were actually struggling with anxiety?
43:30: Here’s what your life can look like once you heal your alarm.
45:15: Look at your alarm this way, and your mindset towards it changes, too.
49:45: Here’s the neuroscience behind why essential oils help calm your body.
52:00: Dr. Kennedy shares his tips for playing “the right way.”
56:15: Have this where you can see it to remember your partner’s vulnerability.

And if you missed when Dr. Kennedy joined us the first time, click here!

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