The Anxiety Coaches Podcast

In today's episode, Gina discusses how to use our emotional reasoning and thinking to our advantage, rather than let it contribute to our anxiety and defeat. A number of cognitive distortions are identified as well as how to combat these tendencies. Looking to the positive, or even simply the neutral, can go a long way to preserving our mental health and emotional stability.n Listen in to find out how to do this effectively 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.comJoin our Group Coaching Full or Mini Membership Program Learn more about our One-on-One CoachingWhat is anxiety?Quote:Life is a series of natural and spontaneous changes. Don't resist them; that only creates sorrow. Let reality be reality. Let things flow naturally forward in whatever way they like.-Lao TzuChapters0:00:24 Introduction and the theme of self-defeating beliefs0:01:19 Example 1: Filtering - Focusing on the negative0:03:30 Example 2: Black and white thinking - All or nothing mentality0:05:39 Example 3: Overgeneralization - Exaggerating or taking things to the extreme0:07:22 Example 4: Mind reading - Making assumptions about others0:09:14 Example 5: Catastrophizing - Expecting and projecting the worst0:12:46 Ignoring Emergencies and Seeking Immediate Relief0:14:39 Seeking Help and Relief from AnxietySummaryIn this episode of the Anxiety Coaches Podcast, Gina Ryan discusses the impact of cognitive distortions on our mental well-being. She explores the concept of emotional reasoning and how it contributes to self-defeating beliefs. Drawing from personal experience, Gina shares her journey of recognizing and overcoming these beliefs.Gina delves into various cognitive distortions, highlighting real-life examples and their solutions. She first explores the concept of filtering, where individuals focus solely on the negative aspects of a situation. She offers strategies for shifting perspective and finding balance.Next, Gina addresses black and white thinking, where individuals perceive things as either perfect or a complete failure. She provides tools for challenging this rigid mindset and finding the shades of gray.Overgeneralization, which involves exaggerating or taking things to the extreme, is another cognitive distortion discussed by Gina. She shares techniques for reframing thoughts and practicing self-compassion.Mind reading, the act of making assumptions about others' thoughts or motivations, is also tackled in the episode. Gina offers guidance on cultivating open communication and directly asking others for clarification.Throughout the conversation, Gina emphasizes the importance of mindfulness in identifying and challenging these self-defeating beliefs. She encourages listeners to embrace the concept of present-moment awareness and engage in self-reflection.In addition to cognitive distortions, Gina addresses other patterns of thinking, such as catastrophizing and personalization. She stresses the significance of seeking professional guidance or support from loved ones when necessary. Learn more about your ad choices. Visit megaphone.fm/adchoicesSee Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

In today's episode, Gina shares a number of simple strategies for reducing and preventing anxiety. These tips will enable you to become more resilient in the face of stress and help you to preserve your inner peace. Listen in for these practical tips and start eliminating your anxiety 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.comJoin our Group Coaching Full or Mini Membership Program Learn more about our One-on-One CoachingWhat is anxiety?Quote:Peace comes from within. Do not seek it without.-BuddhaChapters0:00:24 Introduction: Ways to Bring Peace and Calm0:02:29 Breathing Techniques for Anxiety Management0:04:42 Mindfulness, Meditation, and Positive Affirmations0:07:21 Physical Exercise and Grounding Techniques0:08:52 Visualizations and Connecting with Nature0:11:07 Eliminating Stimulants: Caffeine and Anxiety Relief0:12:19 Granular Strategies for Igniting Peace and Calm0:13:45 Intimacy, Petting Pets, and Gratitude0:16:03 Generosity, Singing, and Repetitive Motion Activities0:20:31 Finding Inner Peace: Wisdom from the BuddhaSummaryIn this part of the episode, we explore various strategies for finding peace and calm in our lives. We begin by discussing the importance of managing stress and our response to it, focusing on strategies such as breathing techniques. We share a client's visualization of "smelling the daisies and blowing out the candles" as a helpful tool for relaxation.Mindfulness and meditation are highlighted as key practices in staying present and accepting our thoughts without judgment. We discuss the benefits of mindfulness, such as observing thoughts without getting caught up in them and returning focus to the breath.Positive affirmations are mentioned as a way to counteract negative thinking and promote positive thoughts in our daily lives. We acknowledge that while some may find this approach too fluffy, actively promoting positivity can offset the negativity we encounter.Physical exercise is emphasized as a significant means of releasing tension and stress. Even a short walk can have a profound impact on our well-being. We encourage listeners to prioritize physical activity as a way to relax.Moving forward, we delve into grounding techniques that involve focusing on physical sensations. By redirecting our attention to the texture of objects or our breath, grounding brings us out of our minds and connects us with our bodies. Learn more about your ad choices. Visit megaphone.fm/adchoicesSee Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

In today's episode, Gina shares a highly effective process for preventing panic attacks. Learning these three steps can help you relax and regain your composure whenever panic sets in. Listen in and feel better 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.comJoin our Group Coaching Full or Mini Membership Program Learn more about our One-on-One CoachingWhat is anxiety?Quote:Smile, breathe, and go slowly.-Thich Nhat HanhChapters0:00:24 Introduction and the importance of finding peace and calm0:01:15 The normal response to stress and when it becomes overwhelming0:02:14 The consequences of panic attacks and stress on relationships0:02:58 Steps to feel calmer and avoid full-blown panic attacks0:03:40 Breaking the fear and adrenaline cycle of anxiety0:04:55 Identifying physical symptoms and regaining control during panic attacks0:06:59 Understanding that the worst has already happened and being patient0:07:56 Relaxing the body and accepting sensations during panic attacks0:08:58 Relaxation Technique: Slow Exhalation for Deeper Breathing0:09:44 Stimulating the Vagus Nerve for Peace and Calm0:10:34 Managing Panic and Stress While Driving0:11:46 Calming Techniques for Panic Attacks0:12:41 Reducing Stress and Worry in Daily Life0:13:16 Reducing Stress to Reduce Panic Attacks0:14:19 The Importance of Diet and Sleep in Managing Stress0:15:07 Exercise, Meditation, and Building a Stable Place for CalmSummaryIn this episode of the Anxiety Coaches Podcast, we dive into the topic of preventing panic attacks. We understand that stress can be overwhelming for everyone, but some individuals find themselves trapped in a continuous cycle of fear and anxiety, leading to panic attacks. It's important to be honest with ourselves and recognize the signs of panic and overwhelm when they arise.We discuss the physical symptoms that often accompany stress, such as chest tightness, shortness of breath, dizziness, and a lump in the throat. These sensations can be alarming, but we assure our listeners that they have already experienced the worst and that these feelings will eventually fade away.One key strategy we focus on is the importance of exhaling and making it longer and slower than your inhalation. By consciously relaxing your belly and using your diaphragm to breathe deeply, you stimulate the vagus nerve, which sends calming signals to the brain and activates the parasympathetic nervous system. This technique can be practiced whenever panic arises, even while driving. We encourage listeners to pull over and practice deep belly breathing until they feel calm again, allowing the stress to release from their bodies. Learn more about your ad choices. Visit megaphone.fm/adchoicesSee Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

In today's episode, Gina celebrates monumental 1000th episode of the Anxiety Coaches Podcast. Listen in to hear about Gina's own personal history with anxiety-panic and about the origins of the show. From humble beginnings in upstate New York, Gina has honed her coaching skills over many years and cultivated an intimate knowledge of how anxiety-panic arises and how it can be tamed and overcome. We are so happy to be able to share this wisdom with you the listeners and that the show has been so helpful for so many. Thanks for listening.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.comJoin our Group Coaching Full or Mini Membership Program Learn more about our One-on-One CoachingWhat is anxiety?Quote:Peace is the result of retraining your mind to process life as it is, rather than as you think it should be.-Wayne W. DyerChapters0:00:24 Introduction: Finding Peace and Calm0:01:16 Sharing My Anxiety History and Story0:02:58 Alone in New York City, waiting for grandfather's surgery0:04:00 Navigating the busy streets and hospitals in a state of panic0:06:32 Discovering the calming power of yoga and mindful breathing0:08:23 Overcoming anxiety through meditation and mindfulness practices0:09:08 Becoming a nutritionist and working with eating disorder clients0:10:16 Taking over as co-host and eventually host of the podcast0:11:37 Celebrating episode 1000 and the journey towards peace and calm0:14:04 Acknowledging the Support Team and Early Days0:15:01 Gratitude for Listeners and True Native MediaSummaryIn this episode of the Anxiety Coaches Podcast, I, Gina Ryan, share my personal experience with anxiety and discuss the journey that brought the show to its milestone 1000th episode. I delve into the origins of my anxiety, which began in my late teens or early twenties, triggered by a specific alarming situation. While there may have been other contributing factors, anxiety was not a part of my childhood.I recount a particularly distressing incident in New York City where a loud alarm sounded, and no one came to help, intensifying my panic. This event left me in a constant state of unease and uncertainty about how to cope with my anxiety. However, as time went on, I found solace in the realms of philosophy and spirituality, diving into books that offered guidance and understanding. Through this exploration, I discovered yoga and the practice of mindful breathing, which provided temporary relief and allowed me to catch a glimpse of hope beyond the depths of anxiety.Meditation and mindfulness became my guiding lights, teaching me how to navigate stress and face challenges without succumbing to fear. Gradually, I found my way out of the dark abyss of anxiety. Although I struggled with anxiety for twenty years, I want you to know that you too can overcome it. Countless resources are available to assist you on your journey.After moving to Maui and working as a nutritionist with clients suffering from eating disorders, my interest in anxiety was piqued when I stumbled upon a podcast on Stitcher dedicated to the topic. I reached out to the host and ended up being a guest on the show. Eventually, the host decided to step down, and I was offered the opportunity to take over as the host of the Anxiety Coaches podcast. Although I was filled with both fear and excitement, I embraced the challenge. Learn more about your ad choices. Visit megaphone.fm/adchoicesSee Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

In today's episode, Gina discusses the great power of our senses to provide soothing information to our psyche. This episode will help you improve your coping abilities using the miraculous gift of your senses. From distraction to self-care, the senses, including touch, taste, hearing, smelling and seeing, are immense resources available to you in your anxiety clearing journey. Listen in and start putting them to use 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.comJoin our Group Coaching Full or Mini Membership Program Learn more about our One-on-One CoachingWhat is anxiety?Quote:Learn to be calm and you will always be happy.-Paramahansa YoganandaChapters0:00:43 The Power of Self-Soothing through the Senses0:01:25 Importance of Relaxation and Self-Soothing during Distress0:02:13 Utilizing the Sense of Touch for Stress Relief0:03:17 Delightful Smells and Memory Triggers0:05:08 Soothing Sight and Visual Relaxation0:06:42 Calming Sounds and Soothing Audio0:13:12 Self-Soothing through Movement: Dance, Walk, Yoga, Martial Arts, and More0:14:22 Relaxation Techniques: Belly Breathing, Body Scan, Progressive Muscle Relaxation0:16:12 Expressing and Soothing Through Talking, Music, and Writing0:17:32 Discovering Inner Peace through CalmnessSummaryIn this episode of the Anxiety Coaches Podcast, we delve into the various ways we can utilize self-soothing techniques to reduce stress and bring calm into our lives. We understand that many individuals struggle with self-soothing, particularly during times of distress, but learning to relax and self-soothe can have profound benefits on our overall well-being.To begin, we explore self-soothing through the sense of touch. We discuss the therapeutic nature of activities such as petting a soft animal, using warm or cold water, or engaging in self-massage. These actions can help soothe our bodies and create a sense of comfort.Moving on, we shift our focus to the sense of smell. We highlight the power of scent in triggering positive memories and feelings of relaxation. We suggest using scented candles, hugging loved ones, and enjoying fragrant flowers or essential oils as ways to engage our sense of smell for self-soothing.Next, we emphasize the importance of paying attention to the visual stimuli we expose ourselves to in order to promote relaxation. We recommend creating collages of soothing images, gazing at nature or loved ones, and being mindful of what we consume on social media. By being mindful of the visual elements in our environment, we can positively impact our overall well-being.We then explore the sense of hearing and its role in self-soothing. We discuss the importance of finding sounds that relax us, such as listening to audiobooks, nature sounds, or soothing voices. We also suggest incorporating water features or white noise into our surroundings to create a calming atmosphere.Additionally, we recommend the body scan meditation available on the Anxiety Coaches Podcast website as a powerful tool for relaxation. By engaging our senses in self-soothing activities, such as those related to touch, scent, sight, and hearing, we can bring peace and calm into our lives. Learn more about your ad choices. Visit megaphone.fm/adchoicesSee Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

In today's episode, Gina again discusses Claire Weekes' critical step in her anxiety recovery process: acceptance. Highlighted in this episode are additional factors about the acceptance process that make it so important to overcoming anxiety. Understanding that anxiety and the emotions that go along with it are ok to experience helps bring us to the place where we can stop resisting and accept the unpleasant experience. Over time, our anxiety will be easier and easier to accept and also less and less intense. Listen in and get started 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.comJoin our Group Coaching Full or Mini Membership Program Learn more about our One-on-One CoachingWhat is anxiety?Quote:A setback is part of recovery.-Claire WeekesChapters0:00:43 Practical steps from Claire Weeks to embrace anxiety0:04:00 Acceptance starts with acknowledging and facing our anxious feelings0:06:31 Breaking the cycle by being mindful and stopping fear0:08:14 Making a conscious decision to stop feeding into fearful thoughts0:09:21 The initial desire to be unafraid sets the stage0:10:05 Directing thoughts towards acceptance and understanding its importance0:11:36 Calm acceptance as a proactive step in true recovery0:13:09 Challenging our instinct to fight email notifications0:14:15 Embracing acceptance and letting go of struggle0:16:18 Patience and gradual progress on the path to recoverySummaryIn this episode of the Anxiety Coaches Podcast, Gina Ryan discusses practical steps and practices inspired by Dr. Claire Weeks' teachings on embracing anxiety and fostering calm acceptance. By educating ourselves and acquiring knowledge about anxiety, we can confront it with understanding instead of fear. Gina also touches on the polyvagal theory, explaining how our neural circuits scan the environment for danger. Understanding this theory can help us work with our body's natural responses to anxiety.Gina emphasizes the importance of calm acceptance as the ultimate goal in dealing with anxiety. She explains that it is okay to feel anxious and that there is nothing wrong with experiencing those emotions. She discourages the idea of striving for instant results and highlights the need for patience and gradual progress. Gina emphasizes that acceptance does not mean merely putting up with anxiety, but actively acknowledging and understanding it.She urges listeners to let go of the instinct to resist and instead adopt an attitude of acceptance. Gina encourages individuals to challenge their natural instincts to fight against anxiety and instead embrace a mindset of acceptance. She suggests relaxing into the feelings and letting go of the need to struggle against them, comparing it to floating in water rather than fighting against the current.Gina emphasizes the importance of giving up the need to control and fix things, as it may worsen anxiety. She reminds listeners that recovery is a gradual process that requires time and persistence, and that setbacks are a normal part of the journey. Gina concludes by encouraging listeners to embrace anxiety with calm acceptance and quotes Claire Weeks, stating that setbacks are part of recovery. Learn more about your ad choices. Visit megaphone.fm/adchoicesSee Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

In today's episode, Gina discusses another key aspect of Claire Weekes' approach to overcoming anxiety: acceptance. In particular, acceptance can be an effective tool by which we can combat and avoid the second fear, an aspect of psychological functioning that can increase anxiety severely. Through accepting our anxiety, we make it much less debilitating. Listen in for more insight into how to use acceptance to your anxiety recovery journey!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.comJoin our Group Coaching Full or Mini Membership Program Learn more about our One-on-One CoachingWhat is anxiety?Quote:In the final count, it takes less effort, even less courage, to go forward with true acceptance than to go forward fighting grimly.-Claire WeekesChapters0:00:24 Introduction: Finding Peace and Calm Amidst Anxiety0:01:12 Overview of Claire Weeks' Four Essential Steps0:02:15 Part 1: The Importance of Acceptance in Anxiety Recovery0:04:04 Dr. Weeks' Emphasis on Acceptance as a Secret Weapon0:05:05 The Power of Knowledge in Confronting Anxiety0:06:33 The Concept of Acceptance as a Shield Against Second Fear0:08:29 Overcoming Difficulties in Acceptance: Wishing to be Unafraid0:09:59 Patience and Progress in the Journey of Acceptance0:11:17 Understanding Second Fear and Second Arrow in Anxiety0:12:49 The Connection Between Claire Weeks' Second Fear and Buddhist Second Arrow0:13:35 Challenging our Natural Instincts to Fight or Flee0:15:08 True Acceptance and Letting Go0:16:06 The Importance of Letting Go and Relaxing0:17:03 Patience and Persistence in the Recovery ProcessSummaryIn this episode of the Anxiety Coaches Podcast, we explore the teachings of Dr. Claire Weeks and her insights on acceptance in overcoming anxiety. Dr. Weeks emphasizes the importance of facing, accepting, floating, and letting time pass as essential steps in the journey towards overcoming anxiety. While some may find Dr. Weeks' approach harsh, her teachings resonate with many clients who have experienced anxiety. In this episode, we focus specifically on the first part of acceptance and will delve deeper into the topic in future episodes.When we refer to anxiety, we are specifically addressing the feeling of being stuck in a cycle where we can't escape feeling anxious, rather than normal stress or chronic stress. Our goal is to break the stress, adrenaline, fear cycle and handle stress in a way that prevents us from staying anxious. Dr. Weeks believed that education about the physiological process of anxiety is crucial in confronting fears and reducing uncertainty. Knowledge acts as a shield against anxiety and empowers individuals to take control of their symptoms. It is important for us to pay attention to the background factors that contribute to anxiety and utilize the tools and practices discussed in this podcast to guard against them.According to Dr. Weeks, one of the secret weapons against anxiety is acceptance, which involves welcoming and acknowledging anxious feelings instead of avoiding or suppressing them. Breaking the cycle of fear weakens anxiety and eventually leads to its end. While accepting anxiety can be challenging, it is an essential step towards recovery. Learn more about your ad choices. Visit megaphone.fm/adchoicesSee Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

In today's episode, Gina discusses the benefits of taking breaks from our often constant activity. Taking time for rest, reflection and self-care can be highly beneficial for anxiety recovery. A number of journal (or thought) prompts are included for helping you gain an understanding into how helpful taking time for yourself can be and also to prime yourself to reap maximum gains from when you are able to take this time for yourself.Marilyn’s episode on ACP:329: An Oasis in Time with Author Marilyn Paulhttps://www.theanxietycoachespodcast.com/329-an-oasis-in-time-with-author-marilyn-paul/Book mentioned on today’s episode:An Oasis in Time: How a Day of Rest Can Save Your Lifeby Marilyn Paulhttps://amzn.to/3H3rGPDPlease 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.comJoin our Group Coaching Full or Mini Membership Program Learn more about our One-on-One CoachingWhat is anxiety?Quote:Busyness is not a reason for not getting other things done. It is an excuse for not claiming your true priorities.-Marilyn PaulChapters0:00:24 Welcome back to the Anxiety Coaches Podcast0:01:26 Define Your Why for Serenity0:10:56 Finding Purpose: Assessing the Why0:11:39 Filling in the Blanks: Exploring Choices0:13:36 The Importance of Reflection and Setting Goals0:14:32 Taking Responsibility for Our Own Direction0:16:31 The Importance of Rest and Self-Care0:17:36 Busyness vs True Priorities: Claiming Your Best LifeSummaryIn this episode, we delve into the concept of creating a blueprint for taking a break and finding serenity. We draw inspiration from Marilyn Paul's book, "An Oasis in Time," shedding light on the crucial reasons behind the need for these transformative changes in our lives. We examine common sentiments shared by individuals who yearn for more peace and calmness, such as the desire for mornings free from phone checking and email obligations, the craving for relaxed downtime with loved ones, the overwhelming sense of constant busyness, the experience of burnout, the longing for more time in nature, and the absence of regular opportunities for reflection.Reflecting on the way Sundays were once sanctified as days of rest, characterized by a slower pace and fewer obligations, we acknowledge that the world may no longer offer this respite. Nonetheless, we encourage listeners to create their own oasis in time, suggesting the extension of meditation practices or the carving out of extended periods for slowing down and embracing tranquility at their own pace.We share personal experiences of setting aside Sundays as designated days of rest, emphasizing the joy that comes from heeding our inner compass and following the urgings of our hearts, rather than strictly adhering to a never-ending to-do list. However, we acknowledge the challenges that arise when it becomes increasingly difficult to connect with our inner selves due to constant busyness or exhaustion. Learn more about your ad choices. Visit megaphone.fm/adchoicesSee Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

In today's episode, Gina discusses some of the benevolent self-care practices that are a part of Scandinavian culture. It is very cold and dark in the winters in the northern parts of Europe and the inhabitants there have developed methods to enhance personal well-being during such times. From sharing warm beverages with friends, to spending time in nature, you are bound to find some useful practices in these practical tips from our friends in the north!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.comJoin our Group Coaching Full or Mini Membership Program Learn more about our One-on-One CoachingWhat is anxiety?Quote:Winter is the time of promise because there is so little to do - or because you can now and then permit yourself the luxury of thinking so.-Stanley CrawfordChapters0:00:24 Introduction to Winter Wellness and Scandinavian Well-being Wisdom0:01:16 Thriving in Darker Days of Winter in Scandinavian Climates0:03:26 Scandinavian Approach to Life and Feel-Good Philosophies0:13:34 Finding the Right Balance for Health and Happiness0:14:44 Applying Scandinavian Philosophies for a Fulfilling LifeSummaryIn today's episode of the Anxiety Coaches Podcast, we delve into the fascinating concept of winter wellness and the wisdom of Scandinavian well-being. Despite the challenging dark and cold winters in countries like Denmark, Sweden, Norway, Finland, and Iceland, these nations consistently rank as the happiest in the world. It's clear that they have unique approaches to life and an overall sense of well-being that we can learn from.One of these feel-good philosophies is called Fika Paws, a Swedish term that roughly translates to a coffee break. But it's much more than that. It's a social ritual where individuals take time to rest and reset, usually with a cup of coffee and a sweet treat, away from the demands of work. In Sweden, work is often scheduled around Fika breaks, emphasizing the importance of taking time for oneself and socializing. This promotes work-life harmony and reduces stress, leading to increased well-being.Another fascinating philosophy is called friluftsleif, which means spending time in nature as a practice. Similar to the concept of forest bathing in Japan, friluftsleif encourages immersing oneself in nature for mental and emotional well-being. Whether it's taking a hike in the woods or enjoying a leisurely walk along the beach, connecting with the outdoors is a powerful tool for cultivating happiness and overall health.These Scandinavian philosophies provide valuable insights on how to thrive during the long and dark winter months. By incorporating elements such as Fika Paws and spending time in nature, individuals can find harmony and cultivate a happier, healthier life. Additionally, we discuss other concepts like "free loose leaf," which is all about indulging in outdoor moments and "go-kata," a practice that involves waking up early to listen to nature and boost productivity and well-being. Learn more about your ad choices. Visit megaphone.fm/adchoicesSee Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

In today's episode, Gina discusses minimalism and its beneficial effects on anxiety recovery. Specifically, the benefits of decluttering one's physical space are addressed, as well as decluttering one's mental and digital spaces. It is amazing how our physical and digital spaces can impact our minds and thus our anxiety. Simplifying can cleansing these spaces can be highly productive for enhancing our mental and overall wellbeing. Listen in to find out how to do this 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.comJoin our Group Coaching Full or Mini Membership Program Learn more about our One-on-One CoachingWhat is anxiety?Quote:The more you have, the more you are occupied. The less you have, the more free you are.-Mother TeresaChapters0:00:24 Embracing Minimalism for Anxiety Relief0:03:02 The Impact of Minimalism on Stress and Anxiety0:06:22 Decluttering the Mind and Simplifying the External0:13:52 Decluttering for a lighter living environment0:15:20 Creating a digital detox for improved well-beingSummaryIn this episode, Gina Ryan explores the concept of minimalism and its potential to alleviate anxiety. She opens with a quote from Mother Teresa, highlighting the idea that having less can lead to more freedom. While acknowledging that some individuals may try to stay occupied as a means of escaping stress and anxiety, Gina encourages listeners to consider embracing minimalism as a way to address these challenges directly.Gina explains that clutter, whether in our physical or mental spaces, can contribute to feelings of overwhelm and exhaustion. By intentionally focusing on what truly matters and simplifying our lives, we can create more mental space and promote a sense of calm. She emphasizes that minimalism goes beyond aesthetics; it involves intentionally shedding non-essential items and commitments to make room for what truly matters to us as individuals.The benefits of simplifying our external environments extend to our mental well-being. By decluttering our physical spaces, we can declutter our minds and experience a sense of lightness. Gina emphasizes that holding onto things, knowingly or unknowingly, occupies mental space. Thus, cleaning out physical clutter can create additional mental space.Mindful consumption habits are a crucial aspect of embracing minimalism. Gina suggests that by becoming more conscious of what we bring into our lives and adopting intentional consumption habits, we can break free from the impulsive choices that often contribute to anxiety. She encourages listeners to set boundaries and say no, allowing for a simpler and more intentional allocation of time and energy. Gina also acknowledges the significance of digital decluttering in today's digital world, highlighting how digital minimalism can help us reassess our relationship with technology and create a mindful digital space. Learn more about your ad choices. Visit megaphone.fm/adchoicesSee Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.