The Anxiety Coaches Podcast

In today's episode, Gina shares a number of affirmations you can use to help build your self confidence and reduce anxiety. Using affirmations can help shape your mindset and guide the course of your experiences. These affirmations are designed to lead you away from the depths of anxiety and towards strength and resilience. Listen in and find some affirmations to your liking 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:When you invest in yourself, you have instant credibility with your biggest critic...you! As soon as you let doubt creep in---you lose that investment. Make a daily commitment to assess your worth with positive affirmations and watch your investment grow.-C.Toni GrahamChapters0:00:24 Introduction: New Year Blueprint to a Calmer Life0:01:07 Understanding the Power of Positive Affirmations0:03:02 Reciting Affirmations for a Positive and Empowered Mindset0:04:27 Cultivating a Calm Mind and Emotional Control0:05:16 Embracing Happiness and Joy0:06:14 Letting Go of the Past and Embracing Possibilities0:06:33 Trusting Life's Guidance for Positive Outcomes0:07:08 The Power of Positive Affirmations0:08:58 Cultivating a Positive Mindset for Attracting Opportunities0:09:44 The Power of Affirmations on Personal Growth0:10:26 Affirmations: Beyond Words, Shaping a Fulfilling Life0:10:48 The Power of the Breath for Calmness0:12:11 The Role of the Diaphragm in Calming Breath0:14:03 Slow Breathing for Relaxation and Stimulating the Vagus Nerve0:14:52 The Consequences of Short, Fast Breaths on Nervous System0:16:03 Let Your Breath Be Your Guiding Light0:16:46 Today's Quote: Investing in Yourself with Positive AffirmationsSummaryIn this episode of the Anxiety Coaches Podcast, we delve into the powerful practice of daily affirmations for a calmer life. We recognize the natural human tendency towards negativity and how it can impact our mindset and experiences. To counteract this, we introduce affirmations as a transformative tool that can shape our thinking and bring about positive change.While acknowledging that affirmations may not resonate with everyone, we emphasize the potential they hold when incorporated into our daily lives. By choosing affirmations that speak to us personally, we create a regular practice that promotes self-empowerment and optimism. This mindset shift allows us to attract opportunities and foster personal growth.In the next segment, we highlight the importance of mindful breathing as a source of calmness. We guide listeners through the correct technique of using the diaphragm to breathe fully, rather than shallowly relying on the upper third of our lungs. Relaxing our belly allows the diaphragm to flatten out, enabling deep inhalation and exhalation. Slower, deeper breaths activate the parasympathetic side of our autonomic nervous system, triggering a state of rest and tranquility. 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 reviews the phenomenon of morning anxiety and seeks to calm and soothe those who may be experiencing it with the knowledge that the occurrence is entirely natural and normal. Gina describes her own personal experience with morning anxiety and provides four tips to help listeners reduce their morning anxiety.Link to another episode about morning anxietyhttps://www.theanxietycoachespodcast.com/episodes/254-soothing-morning-anxietyGreat Book for further exploring anxiety and stress!Full Catastrophe Living: Using the Wisdom of Your Body and Mind to Face Stress, Pain, and Illnesshttps://amzn.to/32ETGnfPlease 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 body is precious. It is your vehicle for awakening. Treat it with care.-BuddhaChapters0:00:24 Introduction and Setting the Topic: Morning Anxiety0:03:52 Causes and Understanding Morning Anxiety0:08:21 The Impact of Fasting on Morning Hunger and Anxiety0:10:33 Lifestyle Changes and Self-Care Strategies for Morning AnxietySummaryWelcome back to the Anxiety Coaches Podcast. Today, I want to provide you with four tips to help reduce morning anxiety. Morning anxiety is a common issue that can have a negative impact on your entire day. I understand this all too well, as I used to wake up feeling overwhelmed with a sense of doom and gloom. The symptoms of morning anxiety can vary, but some common ones include fatigue, feelings of doom, panic sensations, tight chest, tense muscles, higher heart rate, difficulty breathing, and difficulty concentrating. If you are experiencing any of these symptoms, keep listening because I have some solutions for you.Morning anxiety is typically caused by excess stress and worries that we carry from the previous day or night. When we experience fear and stress, the stress hormone cortisol is released, which can contribute to heightened cortisol levels upon waking up. This is known as the cortisol awakening response, and it is a normal bodily reaction. It's important to understand that this response is not a cause for alarm, even though it may feel like anxiety. Cortisol levels are highest in the first hour after waking up, which can contribute to increased anxiety in the morning. Conversely, cortisol levels are lowest in the evening, which is why many people feel calmer and more relaxed at night.When starting your day, it's crucial to be mindful of what you put into your body, as it can impact your anxiety symptoms. Factors such as low blood sugar from fasting overnight can also contribute to morning anxiety. By understanding the causes and triggers of morning anxiety, we can take steps to manage and reduce it.If you find yourself going to bed worrying or waking up with anxious thoughts, it can worsen anxiety symptoms and lead to concerns about the day ahead. This is because cortisol, the stress hormone, is released at unusual times, perpetuating a cycle of fear, adrenaline, and cortisol. However, there are lifestyle changes that can be made to help manage morning anxiety. Getting enough sleep, eliminating alcohol and caffeine, eating a healthy diet, and reducing stress at work and home are important factors. 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 guided meditation with listeners. It is important to take time to cultivate a sense of gratitude during this often hectic and stressful holiday season. Listen in, meditate and begin to feel more calm and peaceful through the gift of gratitude!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?Chapters0:00:43 Winter Gratitude Meditation for Inner Peace0:02:15 Discovering Space for Reflection and Release in Meditation0:05:11 Embracing Mindfulness: Connecting with the Present Moment0:05:58 Finding Calm Through Breath Awareness0:06:54 Embracing Stress: Acknowledging the Weight0:07:24 Embracing the Strength Within0:08:04 Creating a Serene Winter Landscape0:08:58 Finding Joy in Relationships and Life's Lessons0:09:33 Connecting with Your Body: A Gratitude Meditation Journey0:10:20 Cultivating Gratitude and Reflection0:10:59 Embracing Gratitude and Serenity in Winter0:11:51 Farewell for Now, Until the Next PodcastSummaryIn this episode of the Anxiety Coaches Podcast, we dive into the practice of gratitude meditation during the winter season. With the holiday rush and all the stress that comes with it, it's easy to feel overwhelmed and lost. That's why taking the time to meditate and cultivate gratitude becomes crucial for finding inner peace amidst the chaos.By creating a pause in our busy lives, we can nurture a sense of inner calm and resilience. This allows us to navigate the challenges of the winter season with more mindfulness and appreciation for moments of joy and connection.The episode starts by highlighting that it's not necessary to dedicate hours to reflection and meditation. Even small moments of mindful gratitude can chip away at chronic stress and bring us closer to inner peace.Listeners are guided through a meditation exercise that encourages them to find a comfortable and quiet space, relax their bodies, and focus on their breath. They are then invited to imagine a serene winter landscape and reflect on moments of gratitude. By soaking in the warmth of these reflections, they can allow that tranquility to spread throughout their bodies.The episode concludes with a reminder for listeners to carry the warmth of gratitude and the strength of resilience with them as they return to the outside world. Even in the midst of life's winter days, finding and maintaining inner peace is always possible. 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 continues her discussion of Claire Weekes' process for overcoming anxiety, continuing to focus on the first step: facing. Specific triggers of anxiety are identified and discussed. To address anxiety, we must face our triggers head on. Discussion of the effectiveness of "exposure" to the things that we fear is included. Listen in for more information on Claire Weekes' process of facing!Link to Claire Weekes Hope and Help For Your Nerveshttps://amzn.to/4am8sBYPlease 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:Facing anxiety is an act of courage. Embrace the discomfort, for it is the path to healing and peace.-Claire WeekesChapters0:00:43 Part Two: Claire Weeks' Facing Philosophy0:01:51 Self-Awareness and Recognizing Anxiety Triggers0:03:41 Identifying Common Triggers and Implementing Gradual Exposure0:14:08 Creating a Hierarchy of Anxiety Triggers0:15:11 Gradually Approaching Distressing Situations0:16:37 Progressing through Difficult Situations and Celebrating Achievements0:19:51 Embracing Anxiety: The Path to Healing and PeaceSummaryIn this episode of the Anxiety Coaches Podcast, I, Gina Ryan, discuss the practical steps of facing anxiety. I emphasize the importance of self-awareness in recognizing our specific anxiety triggers and avoiding behaviors that temporarily make us feel better but actually feed our anxiety in the long run.Moving forward, I introduce common triggers such as social situations, driving or traveling, health concerns, and workplace stress. These triggers are often encountered in the workplace, where we face various stressors like deadlines, presentations, performance evaluations, and interactions with others. Uncertainty about future outcomes can also be a major trigger for anxiety, as well as conflicts and confrontations. Furthermore, anxiety related to performance can hinder our ability to complete tasks or engage in activities.To address these triggers, it is essential to face our anxiety head-on. This involves identifying specific situations or stimuli that cause distress and creating a hierarchy based on their anxiety-inducing levels. Gradually exposing ourselves to these situations, starting with the least distressing, is crucial for building resilience. During exposure, we can manage anxiety through techniques like deep breathing, muscle relaxation, and positive self-talk.As we progress through difficult situations and build confidence, we desensitize ourselves to anxiety triggers over time. Celebrating each achievement reinforces the effectiveness of gradual exposure and boosts motivation to continue facing anxiety. However, it's important to note that this process takes time and requires faith and a positive mindset.By systematically facing our anxiety triggers through gradual exposure, we can build resilience and reduce avoidance behaviors that keep us stuck. This approach aligns with Claire Weeks's emphasis on acceptance and non-resistance, understanding that anxiety is a temporary state that can be effectively managed. Many of my clients gain confidence and strength from Claire Weeks's work and appreciate that I understand and apply it in our coaching sessions. 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 first and often overlooked step of Claire Weekes' program for overcoming anxiety: facing. By adopting an attitude of acceptance and confronting our fears, we become empowered to manage and overcome anxiety. As we begin to embody the concept that discomfort is not dangerous, we become more receptive to our anxiety sensations and are able to minimize and overcome them over time. Listen in for more details about Claire Weekes' approach to facing and overcoming anxiety!Link to Claire Weekes Hope and Help For Your Nerveshttps://amzn.to/4am8sBYPlease 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:Remember, you are not alone in your struggle. Others have faced anxiety and found their way through. You can too-Claire WeekesChapters0:00:24 Introduction to Claire Weeks' Facing Philosophy0:01:23 Claire Weeks: A Pioneer in Anxiety Management0:07:53 Introduction to the First Element: Facing Anxiety0:15:02 Overcoming Fear and Facing Anxiety0:16:09 Anxiety is Temporary and Manageable0:17:06 Part Two: Practical Steps in Facing AnxietySummaryIn this episode of the Anxiety Coaches Podcast, we delve into the philosophy of Claire Weeks, a renowned Australian psychiatrist who revolutionized the field of anxiety management. Weeks developed four essential elements for effectively managing anxiety: facing, acceptance, floating, and letting time pass. Her practical and accessible approaches have resonated with individuals seeking tangible tools to overcome anxiety disorders. By emphasizing the role of the nervous system in anxiety development and perpetuation, Weeks empowers individuals to take an active role in their recovery through self-help techniques.Today, we focus on the first element of Weeks' philosophy: facing anxiety. Facing involves acknowledging and accepting anxious feelings rather than avoiding or suppressing them. By breaking the cycle of fear and avoidance, we can reduce anxiety's power and interrupt the pattern of escalating fear. Weeks believes in gradually exposing ourselves to anxiety triggers and becoming accustomed to them over time. Merely having knowledge of these concepts is not enough; we must actively work on facing anxiety, understanding that discomfort in itself is not dangerous. By adopting an attitude of acceptance and confronting our fears, we become empowered to manage and overcome anxiety.Weeks' philosophy highlights the temporary and manageable nature of anxiety, instilling confidence in individuals to navigate their journey towards recovery. Although initially met with skepticism from her colleagues, her ideas remain influential in the field of anxiety management. In our next episode, we will delve deeper into the practical steps of facing anxiety, providing a step-by-step approach for overcoming this challenging condition. Remember, you are not alone in this struggle, and with the right tools and mindset, you have the ability to conquer anxiety, just as countless others have done before 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 problem of anxiety and an overactive mind preventing us from falling asleep. How anxiety and an active amygdala drive fearful thinking is examined. A number of steps you can take to avoid this state at bed time, as well as how to calm the overexcited mind, are provided. Listen in and start falling asleep faster 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:Sleep is the best meditation.-Dalai Lama XIVChapters0:00:24 Introduction - Bringing Mind and Body to Peace and Calm0:02:06 Chapter 3 - Mahatma Gandhi's Quote and Letting Go0:03:07 Chapter 4 - Specific Ways Anxiety Impacts Sleep0:05:08 Chapter 5 - Fear of Insomnia and Relaxation Techniques0:08:23 Chapter 6 - Seeking Help and Support for Sleep Difficulties0:10:33 Chapter 7 - Resistance to Sleep and the Amygdala's Role0:12:00 Chapter 8 - Meditation Practice for Healthy Sleep Regime0:13:05 Chapter 9 - Letting Go and Lightening the Load for Sleep0:14:08 Training our body to let go and relax0:18:23 Establishing a consistent sleep routine for better sleep0:20:32 Reminding ourselves that we are safe and sound0:22:26 The Importance of Sleep and MeditationSummaryIn this episode of the Anxiety Coaches Podcast, we delve into the impact of anxiety on our ability to fall asleep and have a restful night. We examine the various ways in which anxiety manifests during bedtime, including hyper arousal, racing thoughts, physical tension, increased heart rate, hypervigilance, nightmares or night sweats, circadian rhythm disruptions, and fear of insomnia. It becomes evident that anxiety can significantly disrupt our sleep quality and perpetuate a vicious cycle.To counteract the grip of anxiety on falling asleep, we emphasize the importance of establishing a bedtime routine that promotes relaxation and surrender to sleep. By understanding how anxiety specifically affects our sleep patterns, we can implement various relaxation techniques and mindfulness exercises to improve our sleep quality and break free from anxiety-induced sleep difficulties. It is crucial to approach this process with curiosity and kindness towards ourselves, avoiding adding extra tension and anxiety to the equation.One key aspect that contributes to improving sleep is surrendering and letting go. However, if sleep difficulties persist, seeking guidance from healthcare professionals or support groups is strongly recommended. We explore how an overactive amygdala, our alarm system to danger, can play a role in sleep resistance. Training our bodies to let go and discharging mental and physical tensions through daily meditation can help relax the amygdala, teaching it that we are safe and enabling it to stand down. Additionally, we discuss how gentle stretching, journaling, prayer time, or reading inspirational material before bed can aid in relaxation. 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 knocks one out of the park with highly useful knowledge about how to reduce anxiety by training your body to relax at will. The problem of anxiety is defined, then steps and methods to become able to use your body's physiology to your advantage and overcome anxiety are provided.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:Sometimes the most productive thing you can do is relax.–Mark BlackChapters0:00:24 Introducing the importance of relaxing anxiety on purpose0:01:22 Understanding the body's tension response in anxiety0:02:20 The fight, flight, or freeze response for survival0:03:22 Living Longer: The Impact on Work and Stress0:04:31 The Price of Daily Tension: Health Problems Arise0:06:15 Relaxation: Shifting from Reaction to Response0:07:32 The Benefits of Relaxation and Easy Ways to Achieve It0:09:34 Routine Relaxation Tips for the BodySummaryIn this episode of the Anxiety Coaches Podcast, we dive into the importance of intentionally relaxing our bodies to reduce anxiety. It's easy to overlook the intentional aspect of relaxation, but when we are consistently tense due to anxiety, we need to actively train our bodies to relax. Our natural response to stress or upset is to tense up, a survival mechanism passed down from our ancestors. However, in today's world, this constant tension can lead to serious health issues. So, it's essential to use our minds and brains to help us break free from the survival mode and find relaxation.Relaxation is the key to reducing tension, as it is the antithesis of tension. Studies have even shown that regularly practicing relaxation can improve the expression of genes that control our fight or flight stress response. This means that intentional relaxation has the potential to change our stress response from a reactive one to a more controlled response.Apart from its health benefits, relaxation also feels great and is something we all crave. But how do we send the relaxation message to our brains? It starts by focusing on the body. Establishing a routine and regularly practicing body-focused relaxation is crucial, as change takes time and repetition.One simple technique is to consciously relax our tongues and jaws, which tend to be tense and tight. By taking a moment to notice and relax our tongues, we can promote a sense of overall relaxation. Additionally, touching our lips with clean hands can also send a calming message to the brain.Opening our lips slightly instead of keeping them pursed together is another technique that encourages physical relaxation and a sense of calm. Taking long exhales can be incredibly effective, as slowing down our breathing and focusing on longer exhales signals to the brain that everything is okay.Engaging in intentional relaxation exercises is vital. Making a fist and then intentionally relaxing it communicates to the brain that we are safe. Moreover, recalling the feeling of being with someone who cares about us, whether a human or a pet, can generate a profound sense of peace and shift us away from fight-or-flight mode. 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 takes listeners on a gentle exploration of anxiety related emotions. A variety of emotions and experiences encountered by those experiencing anxiety are addressed. Short term mindful responses are shared as are possible solutions for issues that may be more deeply rooted in our psyches. Listen in an explore your own anxiety related emotional responses and gain insight and relief 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:Feelings come and go like clouds in a windy sky. Conscious breathing is my anchor.-Thich Nhat HanhChapters0:00:24 Exploring Emotions for Emotional Well-being and Harmony0:02:03 Taking Small Steps for Long-term Anxiety Relief0:04:37 Recognizing and Labeling Anxious Feelings for Self-awareness0:05:32 Exploring the Basic Feelings0:06:44 Drill Down Further into Feeling Anxious0:08:05 Sensations in the Body: Physical Manifestations of Anxiety0:08:52 Emotions Carry Messages: What is Anxiety Trying to Tell Us?0:09:33 Understanding the Role of Emotions in Self-Care0:10:41 Digging Deeper: Reassessing Situations in Life0:11:43 Exploring the Lesson Within: Understanding Emotional Landscape0:13:14 Addressing Unresolved Issues and Unmet Needs0:14:51 Taking Action: Small Steps Towards Meeting Your NeedsSummaryIn this episode of the Anxiety Coaches Podcast, we delve into the world of emotions and their connection to anxiety. We stress the importance of bravely facing our feelings head-on and taking intentional, small steps towards emotional well-being. We highlight the notion that progress can often be achieved through slowing down and taking incremental actions, rather than attempting to make huge leaps and bounds in managing anxiety. Our conversation also touches on the amygdala's role in anxiety response and the benefits of labeling and identifying our emotions to gain a deeper understanding of ourselves. We explore the six basic feelings of sadness, anger, fear, joy, power, and peace, and how they can branch out into more specific emotions. Furthermore, we delve into the physical manifestations of anxiety and the significance of paying attention to our bodies to grasp the holistic impact of our emotional well-being. Additionally, we discuss the valuable messages our emotions carry and the act of self-compassion that arises when we listen to these messages. By treating our anxious feelings as a journey of self-discovery, we create the space for emotional growth. There are times when we shy away from our feelings because they may be signaling a need to care for ourselves physically or emotionally. Whether it be addressing self-care concerns, such as diet, sleep, or medical issues, ignoring these needs only heightens our stress and fatigue. In other instances, our feelings may be attempting to prompt us to reassess certain aspects of our lives, which can be challenging as it often entails making changes. 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 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.