The Anxiety Coaches Podcast

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.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:Your calm mind is the ultimate weapon against your challenges. So, relax.-Bryant McGillChapters0:00:24 Introduction and Benefits of Meditation0:02:01 Graduating to Silent Meditation and Using the Breath as an Anchor0:03:04 The Power of Breath in Regulating Anxiety and Body Signals0:04:00 The Importance of Slowing Down the Exhale for Calmness0:05:21 Taking Breaks from Busyness with Guided Meditations0:07:36 Preparing for a Serene Lakeside Meditation0:09:52 Embracing the Beauty of the Present Moment0:10:04 Creating a Mental Picture of Your Lake0:11:23 Observing the Light on the Surface of the Lake0:12:19 Serene Reflections: Beauty of Nature's Tranquil Lake0:13:16 The Calm and Reflective Mind0:14:02 Finding Calm Amidst Difficult Times0:14:37 Discovering the Calm Beneath the Chaos0:15:35 Embracing the Slow and Steady Pace of Life0:16:11 Find Calm and Peace in the Sound of Water0:17:03 Embracing the Serenity of Nature's Beauty0:18:23 Relaxation Exercise: Releasing Tension and Resting0:19:23 Quote of the Day: Your Calm Mind as an Ultimate WeaponSummaryIn 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. 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 concept of accountability in the context of anxiety recovery. It is essential that we set realistic goals and take constructive action as we pursue anxiety relief. Journaling is touched on as a particularly helpful tool in helping cultivate accountability, though helping us keep track of past thinking and progress toward our goals. Listen in and expand your anxiety recovery toolkit today!Link to the book mentioned in the show:Joy Of Being Mindfully Present: How To Be Present and Feel Joy In Lifeby Kristin Larsenhttps://amzn.to/40Me7wRPlease 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:Most people do not really want freedom, because freedom involves responsibility, and most people are frightened of responsibility.-Sigmund FreudChapters0:00:24 The Power of Accountability in Overcoming Anxiety0:03:04 Self-Awareness: Identifying Anxiety Triggers0:05:16 Empowerment: Taking Ownership of Emotions and Shifting from Victimhood0:07:49 Building Resilience through Learning from Setbacks0:09:11 Embracing Growth Mindset and Letting Go of the Past0:10:30 Techniques for Healing: Journaling, Goal Setting, and MindfulnessSummaryIn this episode of the Anxiety Coaches Podcast, we delve into the transformative power of accountability in our journey to overcome anxiety. We emphasize the significance of self-awareness and taking ownership of our thoughts, emotions, and actions. By being accountable for our anxiety, we can move from feeling overwhelmed to becoming active participants in our emotional experiences. Setting realistic goals and taking constructive action are essential in our pursuit of anxiety relief.Furthermore, we highlight the importance of building resilience and adopting a growth mindset. Rather than seeing challenges as setbacks, we view them as opportunities for personal development. It is crucial to embrace the new person we have become through our anxiety journey, rather than longing for our old selves. Accountability plays a vital role in this process, empowering us to make positive choices and cultivate a mindset of growth and personal transformation.Throughout the podcast, we discuss various techniques for healing and how they can be incorporated into our lives. Journaling, for instance, provides an outlet for releasing thoughts and ruminations. Morning pages, a specific form of journaling, allow us to express ourselves without concern for grammar or punctuation. We explore the benefits of keeping track of our thoughts and emotions, enabling us to identify triggers and patterns. Additionally, we recognize the value of setting goals, reflecting on our emotional responses during meditation, and establishing a support system.In the final part of the episode, we address our own struggles with change and the fear it can elicit. However, we emphasize the importance of recognizing resistance and not allowing it to consume us. Embracing accountability can serve as a guiding light in overcoming anxiety and leading a life of beauty 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 the technique of using exposure (to various anxiety provoking situations) to build confidence and enhance your recovery from anxiety. Both Dale Carnegie and Claire Weekes were known to suggest that taking action and continuing to expose oneself to various life situations will help anxiety recovery along. Replacing fear with new emotional experiences in a variety of situations over time can be very useful in overcoming anxiety. Listen in to find out how to use these principles in your own 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:The essence of recovery is the gradual reduction of anxiety and the return of self-confidence.-Claire WeekesChapters0:00:24 Introduction: Finding Natural Peace and Calm0:02:08 Insights from Claire Weeks and Dale Carnegie0:04:01 Making a Firm Commitment to Overcome Anxiety0:06:25 Taking Action and Challenging the Anxiety Story0:07:12 Using Exposure Therapy to Confront Anxiety Triggers0:08:15 Exposing Ourselves to Regular Life to Face Fear0:09:08 Celebrating and Remembering Moments of Courage0:10:13 Confronting Fear Head-On with Exposure Therapy0:11:05 Replacing Fear with New Experiences0:13:15 Changing the Anxiety Story Through New Experiences0:15:02 Building Resilience and Confidence through Facing Fears0:17:24 Combining Healing and Exposure Therapy for Anxiety ReductionSummaryIn this episode of the Anxiety Coaches Podcast, we dive into the importance of confronting anxiety head-on and using exposure therapy to build confidence. We draw inspiration from renowned experts such as Claire Weeks and Dale Carnegie, who emphasize the need for action and taking control of our fears. By engaging in meaningful work and activities that hold personal significance, we can combat anxiety and regain a sense of control over our lives.Acknowledging the issue is the first step towards overcoming anxiety and panic. I encourage listeners to make a firm commitment to challenging their anxiety story and utilizing exposure therapy as a tool for confronting triggers. Throughout the podcast, we emphasize the significance of celebrating the small victories when facing our fears. By doing so, we can boost our confidence and courage in overcoming anxiety.At the Anxiety Coaches Podcast and our group coaching sessions, we understand the value of actively facing our fears through exposure therapy. Rather than avoiding anxiety-provoking situations, we intentionally confront them to deconstruct the exaggerated threats in our minds. Through this process, we gain new experiences that contradict our anxious narratives, ultimately replacing fear with more realistic and positive stories.However, change and progress don't happen overnight. We encourage listeners to be patient and kind to themselves as they take gradual steps towards their goals. Alongside exposure therapy, we also emphasize the importance of acquiring coping strategies such as relaxation techniques and mindfulness to manage anxiety. This combination of commitment to healing and exposure therapy empowers individuals to challenge the stories that hold them back and replace fear with confidence and courage. 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 steps you can use to build your very own anxiety-panic first aid kit. Having easy to deploy self-care and calming practices at your fingertips can help make your experience and overcoming of anxiety-panic quicker and more tolerable. Listen in and gain insight into selecting core practices that will help you withstand even the most dramatic panic attacks and keep you progressing towards recovery and long term peace and calm.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 middle of every difficulty lies opportunity.–Albert EinsteinChapters0:00:43 Building Your First Aid Kit for Panic0:02:07 Exploring Panic Attacks and Assembling Your First Aid Kit0:03:05 Understanding the Symptoms and Duration of Panic Attacks0:05:47 Recognizing and Diffusing Fear and Anxiety0:09:05 Techniques to Stimulate the Parasympathetic Nervous System0:12:39 First Aid Kit for Panic Attacks0:16:10 Distraction tools and coping mechanisms for panic attacks0:18:05 Utilizing grounding techniques and reaching out for supportSummaryIn this episode of the Anxiety Coaches Podcast, we delve into the topic of creating a first aid kit for panic attacks. We start by reflecting on a powerful quote from Eleanor Roosevelt about facing fear head-on and deriving strength from those experiences. The host, Gina Ryan, stresses the importance of not letting panic attacks intimidate us, but rather confronting them directly. Panic attacks can be incredibly overwhelming, especially for individuals with anxiety or panic disorder. Ryan explains that having a panic attack first aid kit can be a valuable resource in managing and navigating these episodes. She goes on to describe the common symptoms of panic attacks, such as rapid heartbeat, shortness of breath, trembling, and the fear of losing control. Although panic attacks may feel never-ending, Ryan reassures listeners that they typically last for a relatively short period of time.To construct an effective panic attack first aid kit, Ryan advises listeners to incorporate resources and techniques from the Anxiety Coaches Podcast. She emphasizes the importance of educating oneself about panic attacks, highlighting the fact that they are not life-threatening and will eventually pass. Ryan suggests utilizing relaxation techniques, grounding methods, and sensory stimulation to activate the parasympathetic nervous system. By slowing down and signaling to the brain that everything is okay, individuals can help counteract the fear hormone cascade that occurs during a panic attack.However, Ryan makes it clear that a panic attack first aid kit is not intended to be a permanent solution, but rather a valuable tool to rely on in times of need. Furthermore, she recommends having easily accessible water and snacks, particularly if hunger or prolonged periods without eating are factors. It is crucial to eat during a panic attack, as plummeting blood sugar can mimic the symptoms of anxiety. By addressing this drop in blood sugar, individuals can prevent the release of cortisol, which can exacerbate feelings of anxiety. Carrying water and non-perishable snacks like granola bars or nuts is a practical way to combat dehydration and low blood sugar during a panic attack. 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 immense value of a variety of breathing techniques for anxiety recovery and mental health in general. Mainstream healthcare services fail to recommend these low cost, research backed breathing techniques that can lead to dramatic improvements in persons suffering with chronic anxiety.. Listen in for details about the research behind these techniques and how to get started with these techniques today!Article from Z Health EducationBreathing for Anxiety Disorders (One Size Does Not Fit All)https://zhealtheducation.com/blog/breathing-for-anxiety-disorders-one-size-does-not-fit-all/?utm_source=Keap%20broadcast&utm_medium=email&utm_campaign=blogPlease 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 quality of your breath determines the quality of your life.- Esther SternbergChapters0:00:24 Breath Work: The Vital Role in Anxiety Treatment0:02:35 Customized Breathing Protocols for Optimal Anxiety Management0:14:22 Overview of Different Breathwork Approaches0:18:39 Customized Breathing Protocols for Profound Results0:22:41 The Power of Breath for a Better LifeSummaryIn this episode of the Anxiety Coaches Podcast, I discuss the importance of breath work in the treatment of anxiety disorders. I refer to an article by Z-Health that highlights the customized training protocols for breath work and emphasizes the connection between breathing and anxiety. Mainstream treatments often overlook breathing interventions, despite the established link between the two.I share my personal experience with breathing techniques and how they helped me manage panic attacks. The article also mentions various breathwork approaches, such as diaphragmatic breathing and slow breathing techniques, that have been found effective in reducing anxiety symptoms. However, there are contrasting views on breath work involving hyperventilation, as it can potentially trigger anxiety in some individuals.I stress the importance of tailoring breathing interventions to each individual's specific needs and responses. I believe that integrating breath work into mainstream therapeutic protocols would be a cost-effective and accessible approach to managing anxiety disorders, particularly for those who cannot take medications or have had negative experiences with them.I encourage listeners to advocate for this type of treatment and spread awareness about its effectiveness. If you are still experiencing anxiety, trouble sleeping, or panic and haven't found relief from medications, it's time to consider breathwork. Research different techniques and find a protocol that suits your specific needs.It's important to take into account any underlying health issues you may have, such as asthma or sensitivity to changes in breathing. Discuss these options with your healthcare provider so they can help guide you towards a protocol that works for you. 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 many benefits of a Compassion Meditation practice. These benefits include reduced stress and anxiety, self-soothing and enhanced emotional resilience. A step by step guide on how to practice compassion meditation is included. Listen in and start or upgrade your meditation practice 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 simplest acts of kindness are by far more powerful than a thousand heads bowing in prayer.—Mahatma GandhiChapters0:00:24 Introduction to the Power of Compassion0:01:41 Starting with Compassion for Yourself0:02:37 Benefits of Cultivating Compassion: Stress Reduction and Self-Soothing0:09:41 The Power of Compassion and Mindfulness0:10:58 Interrupting Chronic Stress through Compassion Meditation0:12:44 Compassion and the Mind-Body Connection0:14:33 Bringing Compassion to Life for Mental and Emotional Wellbeing0:16:19 Focusing on Breath and Releasing Tension0:17:52 Extending Compassion to Others and Sending Positive Energy0:18:28 Embracing Compassion: Starting with Yourself0:19:13 Setting an Insight Timer for Mindful Practice0:20:06 Cultivating Compassion and Love for Self and Others0:21:29 Healing the Stress and Anxiety of the World0:21:40 The Power of Simple Acts of KindnessSummaryIn this episode of the Anxiety Coaches Podcast, we delve into the topic of compassion and its role in reducing stress. We begin by sharing a quote from the Dalai Lama, highlighting the importance of compassion in today's world. We invite those struggling with anxiety, panic, or trauma to start with self-compassion, acknowledging that it may be challenging for individuals accustomed to caring for others more than themselves.Cultivating compassion has numerous benefits, especially for those experiencing chronic stress and anxiety. It helps to lower overall stress levels and alleviate anxiety by focusing on positive emotions such as love, kindness, and empathy. Compassion also acts as a soothing balm, countering the harsh inner critic and negative self-talk often associated with chronic stress and anxiety.By nurturing self-compassion, individuals learn to treat themselves with kindness and understanding, finding relief from the turmoil of self-criticism. Cultivating compassion also strengthens emotional resilience, enabling individuals to cope with life's challenges more effectively and respond to difficult situations with balance and thoughtfulness.We share a personal experience where practicing self-compassion allowed us to navigate a challenging day more peacefully and prevented self-criticism from further draining our energy. Cultivating compassion also enhances empathy for others, fostering a sense of shared humanity and reducing feelings of isolation, which can exacerbate stress and anxiety. Additionally, compassion practices encourage reaching out to others for social support, creating a stronger network that provides emotional stability and resources to manage stress and anxiety. 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 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!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:You are the sky. Everything else – it's just the weather.-Pema ChödrönChapters0:00:24 Finding Peace and Calm Amid Overwhelming Anxiety0:02:13 Strategies for Coping and Regaining Control of Stress0:03:15 Embracing Radical Acceptance for Emotional Freedom0:04:32 Letting Go of Self-Judgment and Self-Criticism0:05:52 Overcoming the Spiral of Self-Judgment and Criticism0:07:38 Embracing Coping Statements and Radical Acceptance0:10:32 Understanding the Impact of Past Events on Present Circumstances0:11:56 Focusing on the Present Moment for Control and Action0:13:20 Embracing the Imperfect Perfection of the Present Moment0:15:12 Shifting Perspective to Focus on the Now0:17:02 Radical Acceptance and Letting Go0:22:34 Finding Peace: Embracing the Sky WithinSummaryIn 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. 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 importance of maintaining a peaceful, harmonious mealtime to help alleviate stress and enhance anxiety recovery. Mealtimes can be a major source of stress and anxiety for many, especially with spouses and children involved. A number of recommendations are included to help make mealtimes as peaceful and stress-free as possible. Listen in for these helpful tips 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:In times of stress, it's not what we eat but how we eat that can make a difference.-Kelly RudolphChapters0:00:24 Introduction: Bringing Peace and Calm to your Life0:02:03 The Impact of Stressful Mealtimes on Family Well-being0:06:28 Strategies for Creating a Calm and Enjoyable Mealtime0:09:35 The Role of Parents in Setting the Emotional Tone0:13:08 Navigating Mealtime Challenges in a Family Setting0:14:08 Getting Clear on Our Needs and Wants for Help0:15:03 Communicating Our Needs and Wants to Others0:16:03 Applying the Concept of Needs and Wants to LifeSummaryIn today's episode of the Anxiety Coaches Podcast, we dive deep into the topic of mealtime stress and how it impacts our lives. We discuss the various factors that contribute to mealtime stress, including the stress that can arise from the act of eating itself. We highlight the ways in which stress can lead to difficulties during mealtimes, such as making food a source of comfort and using it as a means to relieve stress. However, this can have negative consequences on our overall well-being.One particular challenge with mealtime stress arises in the context of family settings, where there may be different preferences and dislikes among family members. This not only makes mealtime less enjoyable but can also contribute to long-term anxiety issues. Additionally, mealtime can act as a trigger for disordered eating behaviors, as individuals may resort to controlling their food intake to cope with stress.To counter mealtime stress, we emphasize the importance of fostering a calm and happy environment during mealtimes. Arguments and power struggles should be avoided, as they can create negative atmospheres that persist beyond the dinner table. We suggest incorporating stress-relieving behaviors or practices, such as expressing gratitude before the meal, to promote relaxation and enjoyment. It's essential, however, to tailor these suggestions to what works best for each family.We recognize that everyone has different nervous systems, and some individuals may require a peaceful and quiet environment to feel at ease while eating. Parents, in particular, play a crucial role in creating a calm atmosphere during mealtimes. They should offer well-balanced meals and engage in conversations with their children about new foods. It's important to remember that it's okay if children don't immediately like certain foods, as tastes can change over time 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 alcohol and how it can affect people with anxiety. Alcohol has a wide range of effects and can affect different individuals in different ways. One interesting paradox with alcohol is how it can suppress cortisol production on its initial pass through the body, but upon elimination cortisol production (and thus anxiety) increases. Listen in for more knowledge and wisdom about how alcohol may be affecting you and your anxiety and learn how to fix it!Huberman Lab’s episode titled What Alcohol Does to Your Body, Brain & Healthhttps://www.hubermanlab.com/episode/what-alcohol-does-to-your-body-brain-healthPlease 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 day after drinking can be a minefield of anxiety, filled with regrets and hangover-induced worries.-Dr. Lisa Anderson, Addiction SpecialistChapters0:00:24 Introduction: Exploring Unseen Anxiety0:02:27 The Potential for Anxiety from Drinking Alcohol0:12:26 The Chronic Effects of Alcohol on Cortisol Levels0:14:17 Managing Cortisol Levels and Anticipatory Stress0:18:47 The Aftermath of Drinking: Anxiety and RegretsSummaryIn this episode of the Anxiety Coaches Podcast, Gina Ryan explores the often overlooked relationship between alcohol consumption and anxiety. She emphasizes that this issue should be approached from a health standpoint rather than a moral perspective. Ryan highlights several scenarios in which anxiety can arise from alcohol, including cravings for a drink, social pressures, feelings of guilt or regret from past experiences, and concerns about physical and mental health. She points out that even after the alcohol has left the body, anxiety can linger. Ryan also delves into the impact of alcohol on cortisol levels, a stress hormone, both during and after drinking. To further educate listeners, she recommends checking out Dr. Andrew Huberman's podcast for more in-depth information on the topic. Ultimately, Ryan's goal is to shed light on the connection between alcohol and anxiety and provide strategies for effectively managing it.During this segment of the podcast, I delve into the effects of alcohol on cortisol levels and stress. I explain that initially, alcohol can suppress the release of cortisol, creating a sense of relaxation and reduced stress. However, as the alcohol begins to leave the system, there is a rebound effect, leading to an increase in cortisol levels. Additionally, alcohol can disrupt sleep, which further contributes to elevated cortisol levels. Individuals struggling with alcohol use disorders may experience chronic stress and anxiety, resulting in prolonged elevation of cortisol levels, even during periods of not actively drinking. Withdrawal from alcohol can also intensify stress levels and anxiety, resulting in withdrawal symptoms like panic attacks. To mitigate the impact of alcohol on cortisol levels, I suggest individuals limit their alcohol consumption and incorporate stress reduction techniques such as exercise, meditation, and maintaining a healthy lifestyle. 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 usefulness of sharing with others various aspects of your anxiety healing journey. Sharing the healing tools you have learned to cope and reduce your anxiety can help reinforce this knowledge in you, in addition to benefiting the individuals you are sharing with. From joining anxiety groups to just sharing with friends or family, a number of sharing strategies are suggested. Listen in and discover how you can help yourself by sharing your knowledge 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 best way to learn is to teach.-Frank OppenheimerTo teach is to learn twice.-Joseph JoubertChapters0:00:24 Benefits of Sharing Your Anxiety Healing Journey0:01:45 Reinforcing Understanding and Deepening Comprehension0:03:10 Enhancing Critical Thinking and Active Engagement0:15:05 Sharing Knowledge in Groups and on Social Media0:16:12 Sharing Tips and Tools with Loved OnesSummaryIn this episode of the Anxiety Coaches Podcast, we delve into the benefits of sharing your anxiety healing journey with others. As Frank Oppenheimer and Joseph Joubert once said, teaching is a powerful way to learn. So, when we teach others about our journey, we reinforce our own understanding and deepen our comprehension of anxiety-clearing concepts. It also encourages critical thinking and active engagement, leading to better retention and application of learned tools and practices. But the benefits don't stop there.By teaching others, we boost our self-confidence and enhance our communication skills. Sharing our journey helps us reinforce memory and empathy, improving our interpersonal skills and fostering collaboration. By understanding and empathizing with others' perspectives, we can better meet their unique healing needs. This not only enhances our own learning but also contributes to long-term retention and understanding.Sharing our journey or story with others, whether it's in a meeting or online, can be incredibly motivating and keep us committed to our healing process. Overcoming fear, anxiety, and panic takes time and patience, so it's important to stick with it. By sharing our story, we inspire ourselves to explore our own health and healing, and it encourages us to engage in lifelong learning.Even if we're only a step ahead of someone else on the same journey, we can offer support and guidance based on our own experiences. It's not just about taking in information; it's about actively engaging with it. Whether we're taking notes, highlighting key points, or finding ways to review and revisit what we've learned, actively engaging with the material deepens our understanding and makes it easier to share with others. 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.