In this episode I talk about a tool, a habit which helps you respond in the moment to anxiety and emotions ..

So often we're running at a million miles an hour especially in the modern world and when we have anxious thoughts.

This tool comes under the bracket of physiological responding where we actively slow down our speech, movement, driving, breathing and in turn, signal to our nervous system that there is no threat!

Because there usually really isn't, it's learnt patterns from the past.

Action plan..

Week 1: Become aware of your speed throughout the day and actively note when and where you're speed may get faster or more erratic..

Week 2: Actively slow your speed down in those moments by 50-70%

Let me know how you get on what it..

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Insta: @the.anxiety.coach

Book a quick 15minute call with me to help get you started on your health journey:
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Simon Hope comes on with an inspirational chat on his experience with poor mental health, a story which I'm sure a lot of people will resonate with and take some wisdom from. Alongside his advice for people who are or have experienced similar..

He also chats about the power of coasteering and how it can be pivotal and healing when it comes to poor mental health.

 Follow me on Instagram here:
Insta: @the.anxiety.coach

Book a quick 15minute call with me to help get you started on your healing journey:
https://calendly.com/d/g3t-nmd-6zy/chat

Apply to for Personal Coaching here:
https://du2d9hv1bth.typeform.com/to/MM4VxJMl

Join the FREE community here:
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How to Make Change and Keep Change

How often do you go through the cycle of start, stop, start stop... Only to fall off track a few days/weeks later?

It doesn't have to always be this way.

We have a few options:
1. Hitting rock bottom can be a powerful place to make change from.
2. Be inspired from others who have been in a similar position..

B.J. FOGG Behaviour equation to help us implement and keep habits:

Behaviour (B) = Motivation (M) x Ability (A) x Prompt (P).
B = MAP

We've gotta develop that WHY (M), make it as easy as possible (A) and create something to trigger our minds to implement this new change (P)

Getting support from friends, family, a professional can be super helpful in starting and sticking to change!

Have an awesome week legends.

Tiny Habits Book: https://tinyhabits.com/book/

Follow me on Instagram here:
Insta: @the.anxiety.coach

Book a quick 15minute call with me to help get you started on your healing journey:
https://calendly.com/d/g3t-nmd-6zy/chat

Apply to join the private coaching community here:
https://du2d9hv1bth.typeform.com/to/MM4VxJMl

The Inner Critic

A part of our psyche that we all have to some extent, our relationship to this inner critic determines whether this keeps us stuck and anxious or whether we let it go and crack on in life..

It's there to protect us. It's a survival mechanism which was helpful at the time when it first came about..

But now is it's still with you and showing up in areas of your life that is stopping you from living. It's now maladaptive.

It takes JABS at us.

Judgments
Abandoning
Blaming
Shaming

2 Ways to help:

1. Become aware of the inner critic. The timer method.

2. Noticing how you are around and with certain people.

Then you can choose a different response and be liberated, lighter each time you do so!

Follow me on Instagram here:
Insta: @the.anxiety.coach

Book a quick 15minute call with me to help get you started on your healing journey:
https://calendly.com/d/g3t-nmd-6zy/chat

Apply to join the private coaching community here:
https://du2d9hv1bth.typeform.com/to/MM4VxJMl

Natasha King talks about her journey and experience with health struggles that led her on a path to inner healing. Becoming a Yoga teacher and TRE facilitator in the process.

Long chat about life, the nervous system, yoga, trauma and all sorts..

With some actionable steps to help you start your healing journey.

Follow our social media channels here:
Insta: @natasha_king_yoga_tre
Insta: @the.anxiety.coach

Book a quick 15minute call with me to help get you started on your healing journey:
https://calendly.com/d/g3t-nmd-6zy/chat

Apply to join the private coaching community here:
https://du2d9hv1bth.typeform.com/to/MM4VxJMl

Quick chat about perfectionism and my exeperience with it in getting this podcast out there. (01:00)

The 4 Fundamentals and how our mind & body are linked through physiology and psychology.. (02:15)

Fundie #1: Dial in our nutrition (04:30)

Nutrition is not a one-size fits all approach, there's preference, culture, likes, reactions to certain foods to be aware of (07:15)

Nutrition ACTION - What gets measured gets improved.. take a few days to note down what you're eating/drinking (08:05)

STUDY 1 on omega 3 and depression

STUDY 2

Fundie #2: Movement (08:30)

Moving my body was one of the best things I could to help me when I was really struggling (09:00)

Below 6k steps per day we are 30-50% more likely to experience depressive symptoms (10:15)

Steps Study

Movement ACTION - Wake up and move outside.. (11:00)

Fundie #3: Sleep (11:40)

We sleep on average <7 hours these days, whereas pre-industrial and in our ancient ancestors time it was thought to be as much as 10 hours.. (12:30)

Rapid eye movement (REM) sleep stage is like a mental health first aid kit (13:00)

Truth be told if we're carrying too much body fat we are not healthy.. (15:45)

Sleep ACTION - Wake up and move outside.. (yep the same as the movement) (16:15)

Fundie #4: Breathing (17:20)

Oxygen = fuel for our mitochondria = energy for our mind and body.. (17:45)

In the eastern philosophy and culture they emphasise correct breathing early on in a person life.. we don't in the west. (18:45)

Functional breathing = nasal, into the belly (diaphragmatic), smooth, slow, silent and circular.. (19:45)

Higher Co2 Tolerance allows us to oxygenate better and feel less anxious. (22:15)

The first place to look if you're feeling off, feeling stuck are your fundamentals...(24:25)

Remember you have power to control the majority of your fundamentals, you are not the anxiety your experience, you are not your body, you're more than that... (26:00)

Please, share, rate and review if this resonated!

It massively helps me help more people...

Book in a FREE 15 minute chat with me here..
https://calendly.com/vitalizehealth/15min

Apply for the Re:Vitalize Coaching Programme Here:
https://du2d9hv1bth.typeform.com/to/MM4VxJMl

Check out some more content here: @the.anxiety.coach

Introductory GIVEAWAY...

The Re:Vitalize Programme Journal & logbook (Worth £20)

How to Enter:

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Chat about inside the mind of an anxiety sufferer, essentially me chatting about the thoughts that went through my mind and others that I speak to...

Intro (01:00)

A morning in the life of anxiety.. (02:30)

An example of a social anxiety struggle.. (05:05)

May just have a general sense of anxiety within the world (08:40)

Our subconscious creates these scenarios based on a bodily feeling.. (10:30)

Those thoughts are not us.. are you living an anxiety identity? (14:08)

We seek external means of recovery, these help but can be distractions.. (14:30)

The boomerang analogy (17:00)

Awareness exercise (19:00)

Outro (26:00)

Please, share, rate and review if this resonated!

It massively helps me help more people...

Book in a FREE 15 minute chat with me here:
https://calendly.com/vitalizehealth/15min

Apply for the Re:Vitalize Coaching Programme Here:
https://du2d9hv1bth.typeform.com/to/MM4VxJMl

Check out some more content here: @the.anxiety.coach

Introductory GIVEAWAY...

The Re:Vitalize Programme Journal & logbook (Worth £20)

How to Enter:

Rate, Review and share on your social media platforms(s) for the chance to win.

Introduction to me, my story and experience with anxiety..

The relationship to the feeling of anxiety creates whether it harms us or helps us.. (2:55)

My story with health and social anxiety… (3:50)

The beachball analogy… (6:15)

My first full blown panic attack… (8:10)

Stress bucket and the nervous system shutdown… (14:00)

The wakeup call I needed… (16:45)

I tried CBT, it didn't work for me… (18:15)

If you’re brain is on fire it can’t rewire… (19:50)

We all have the answers within us, be we can't see it if we’re so distracted… (22:00)

Anxiety comes from one, two or all of these aspects… (23:20)

I use the @ouraring as a measure of how healthy my nervous system is.. Heart Rate Variability (HRV) (28:00)

My true self… (29:00)

We often identify ourselves as an anxious person.. (31:00)

Please, share, rate and review if this resonated!

It massively helps me help more people...

Book in a FREE 15 minute chat with me here:
https://calendly.com/vitalizehealth/15min

Apply for the Re:Vitalize Coaching Programme Here:
https://du2d9hv1bth.typeform.com/to/MM4VxJMl

Check out some more content here: @the.anxiety.coach