The Anxiety Coaches Podcast

In today's episode, Gina shares tips for stopping anxiety related to the holidays from overwhelming us. The holidays can be difficult times for anyone, but especially those who suffer with chronic anxiety. The end of the episode includes special affirmations for maintaining inner peace during the holidays, with soothing music accompaniment. Listen in and get ahead of the stormy emotional weather the holidays can bring. Choose peace today.

Music composed by Music of Wisdom- Licensed from https://meditationmusiclibrary.com/

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Thank you for supporting The Anxiety Coaches Podcast.

FREE MUST-HAVE RESOURCE FOR Calming Your Anxious Mind

10-Minute Body-Scan Meditation for Anxiety

Anxiety Coaches Podcast Group Coaching link

ACPGroupCoaching.com

To learn more, go to:

Website https://www.theanxietycoachespodcast.com

Join our Group Coaching Full or Mini Membership Program

Learn more about our One-on-One Coaching

What is anxiety?

Find even more peace and calm with our Supercast premium access membership:

For $5 a month, all episodes are ad-free! 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!

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Quote:

Be at peace with yourself, and your choices will radiate joy.

-Unknown

0:42 Holiday Anxiety Cycle

2:37 Sources of Holiday Stress

6:25 Coping with Grief

7:27 Overcoming Loneliness

8:34 Managing Unrealistic Expectations

9:59 Navigating Crowds and Changes

11:54 Signs of Anxiety

13:07 Self-Care Strategies

13:40 Embracing Low-Key Holidays

17:39 Affirmations for Holiday Peace

In this episode of the Anxiety Coaches Podcast, I explore the intricate dynamics of holiday-related anxiety and the strategies that can help us navigate this emotionally charged season. With the onset of the 2024 holiday cycle, beginning with Thanksgiving, I delve into the spectrum of holiday experiences, addressing both the pressures that come with extravagant plans and the stresses faced by those with quieter, less elaborate celebrations. I aim to provide insights and affirmations that foster a sense of peace and calm amidst the seasonal chaos.

We begin by analyzing the overwhelming expectations often associated with the holidays—the pressure to attend numerous events, manage societal obligations, and create the 'perfect holiday' atmosphere. I discuss how these stressors can lead individuals to feel burdened by the seemingly endless lists of tasks and commitments. For those who may find themselves caught in this whirlwind, I suggest focusing on personal traditions and the significance of meaningful experiences over societal ideals. Crafting a holiday that feels authentic to you can ease the pressure and shift the narrative towards enjoyment rather than obligation.

Conversely, we address the anxiety that arises from feeling too little holiday spirit. In this segment, I emphasize the importance of setting boundaries and managing our time with intention. Whether it’s creating a budget for gifts or choosing simpler, comforting meals, I encourage listeners to prioritize self-care and relaxation. I also provide practical advice on handling the inevitable question of holiday plans, emphasizing the value of maintaining composure and lightheartedness. Responding with simple, honest statements can reduce the pressure to justify our choices, allowing us to embrace solitude without the stigma of perceived loneliness.

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In today's episode, Gina shares an anxiety recovery success story from a member of the ACP Group Coaching Membership. K describes a recent success behind the wheel on major highways, a past challenge for her in her anxiety clearing journey. Listen in to better understand how effective many of the anxiety clearing skills taught on the podcast and in ACP Group Coaching can be. Start learning 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.

FREE MUST-HAVE RESOURCE FOR Calming Your Anxious Mind

10-Minute Body-Scan Meditation for Anxiety

Anxiety Coaches Podcast Group Coaching link

ACPGroupCoaching.com

To learn more, go to:

Website https://www.theanxietycoachespodcast.com

Join our Group Coaching Full or Mini Membership Program

Learn more about our One-on-One Coaching

What is anxiety?

Find even more peace and calm with our Supercast premium access membership:

For $5 a month, all episodes are ad-free! 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!

Quote:

The journey of a thousand miles begins with one step.

-Lao Tzu

0:42 Introduction to Kay's Journey

6:29 Kay's Progress with Anxiety

10:48 Tools for Healing

15:21 Mindset Shifts and Progress

18:04 The Power of Small Steps

In this episode of the Anxiety Coaches Podcast, I delve into a heartfelt post shared by one of our group coaching members, Kay, highlighting her journey of overcoming anxiety, particularly when it comes to driving alone. Kay candidly recounts her recent experience of integrating the techniques learned in our coaching sessions, illustrating the significant growth she's achieved. Our conversation revolves around her inspiring story and the insights drawn from her progression, which I believe can resonate with many in our audience.

Kay’s post begins with her undertaking a drive by herself, a task that had previously filled her with trepidation. The distance she chose to drive initially was 11 miles, showcasing her willingness to confront her feelings of anxiety head-on. As I read through her account, I could sense the mixture of excitement and trepidation she experienced. Her description of singing and practicing speaking journaling while driving exemplifies her efforts to maintain a calm and engaged mindset, turning a potentially overwhelming situation into an empowering experience. This not only demonstrates her commitment but also underscores the effectiveness of actively incorporating self-soothing techniques in real-time scenarios.

Throughout the episode, I emphasize the importance of gradual exposure in the healing process, as Kay illustrates with her incremental progress. Her journey from feeling constrained by the fear of being away from her family to experiencing moments of genuine joy and liberation is a testament to her resilience. Each drive she undertook served as exposure therapy, building her confidence incrementally. By having her parents nearby during her excursion, Kay cleverly created a safety net that allowed her to feel supported, while still pushing herself to navigate her anxiety independently. Such strategies are vital in self-regulation, proving that we can structure our experiences to gradually expand our comfort zones.

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In today's episode, Gina discusses the physiological side of anxiety and the associated body sensations. Six specific steps are included to help listeners reduce and eliminate the sensations of dizziness and lightheadedness.

Links mentioned in the show

Listen to episode 212: HYPERVENTILATION AND SHORTNESS OF BREATH WITH ANXIETY

https://www.theanxietycoachespodcast.com/episodes/212-1

Listen to episode 218: IS YOUR ANXIETY TRIGGERED BY BLOOD SUGAR CRASHES?

https://www.theanxietycoachespodcast.com/episodes/218-is-your-anxiety-triggered-by-blood-sugar-crashes

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.

FREE MUST-HAVE RESOURCE FOR Calming Your Anxious Mind

10-Minute Body-Scan Meditation for Anxiety

Anxiety Coaches Podcast Group Coaching link

ACPGroupCoaching.com

To learn more, go to:

Website https://www.theanxietycoachespodcast.com

Join our Group Coaching Full or Mini Membership Program

Learn more about our One-on-One Coaching

What is anxiety?

Find even more peace and calm with our Supercast premium access membership:

For $5 a month, all episodes are ad-free! 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!

Quote:

We either make ourselves miserable or we make ourselves strong. The amount of work is the same.

-Carlos Castaneda

0:04 Introduction to Anxiety Solutions

2:08 Understanding Anxious Feelings

6:43 Tips for Managing Anxiety Symptoms

8:28 The Importance of Meditation

9:49 Recommended Podcast Episodes

12:43 The Healing Journey

14:12 Conclusion and Reflection

In this episode of the Anxiety Coaches Podcast, I delve into the unsettling sensations often associated with anxiety, specifically focusing on the dizzy, unbalanced, and lightheaded feelings that many experience. These symptoms can trigger panic and lead individuals to feel as though something is profoundly wrong, prompting a rush to seek medical attention. While it is always prudent to communicate ongoing symptoms with a healthcare provider, what often happens is a cycle of heightened anxiety that exacerbates these feelings rather than alleviating them.

I discuss how our body's breathing patterns play a crucial role in maintaining balance. When anxiety strikes, individuals tend to breathe in a shallow and rapid manner, disrupting the delicate balance between oxygen and carbon dioxide in the bloodstream. This imbalance can lead to respiratory alkalosis—characterized by too much oxygen—which subsequently causes physical symptoms such as dizziness, tingling in the extremities, and an overall sense of imbalance. It’s important to recognize that while anxiety can manifest in frightening ways, understanding these physiological responses is key to managing them effectively.

To combat these discomforting sensations, I share six practical tips aimed at bringing your mind and body back to a state of calm. The first tip emphasizes the importance of deep breathing, encouraging listeners to cultivate a more mindful breathing practice that activates the vagus nerve and helps regulate the oxygen and carbon dioxide levels in the body.

Next, I stress the value of physical activity as a means to utilize excess oxygen and bring balance back to the body. Engaging in even light exercise can help alleviate feelings of anxiety. Additionally, I highlight the necessity of incorporating meditation into daily routines. Just like physical exercise supports our bodies, meditation nurtures our minds, allowing us to develop resilience against anxiety.

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In today's episode, Gina discusses the benefits of meditation, especially for anxiety sufferers. Meditation is not something we do in response to anxiety or panic when it arises, but rather on a regular basis, preferably daily. A soothing guided meditation is included, designed to bring you to a state of serenity, delighting in the peace of the present moment. The peace of the present moment is available to you now. Develop your own meditation practice with this pleasant guided meditation today.

Music composed by Music of Wisdom- Licensed from https://meditationmusiclibrary.com/

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.

FREE MUST-HAVE RESOURCE FOR Calming Your Anxious Mind

10-Minute Body-Scan Meditation for Anxiety

Anxiety Coaches Podcast Group Coaching link

ACPGroupCoaching.com

To learn more, go to:

Website https://www.theanxietycoachespodcast.com

Join our Group Coaching Full or Mini Membership Program

Learn more about our One-on-One Coaching

What is anxiety?

Find even more peace and calm with our Supercast premium access membership:

For $5 a month, all episodes are ad-free! 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!

0:42 Introduction to Meditation

7:14 Embracing Relaxation

9:02 Choosing Calmness

10:55 Affirmations for Peace

14:05 Letting Go of Anxiety

16:32 Closing the Meditation

In this episode of the Anxiety Coaches Podcast, I guide listeners through a transformative meditation aimed at bringing about a sense of tranquility and renewal. As we delve into the session, I emphasize the importance of nurturing a calm state of mind that can significantly elevate your day. The meditation is designed to help you transform stress into serenity, creating space for a more peaceful experience as you navigate your daily routines.

Before we embark on this meditative journey, I invite you to reflect on the impact of this practice. Upon completing the meditation, you'll find that the world around you appears more vibrant, as if you've stepped into a beautifully painted landscape. Notice how ordinary elements seem to resonate with deeper meaning, with richer textures and more vivid colors. This fresh perspective can shape your interactions and experiences moving forward, allowing you to approach each moment with mindfulness and intention.

As we settle into our meditation, I encourage you to visualize challenges as gentle streams to wade through rather than overwhelming torrents. This shift in mindset fosters a sense of grounding, confidence, and resilience against stressors that may arise throughout your day. I emphasize the importance of carrying the serenity cultivated during our session into your everyday activities, reinforcing the connection between your inner world and external reality. Whether you’re in conversation, completing tasks, or taking moments for reflection, let the calm you’ve embraced guide your actions and interactions with others.

Throughout the meditation, I provide techniques to maintain a peaceful mindset, including conscious breathing and empowering affirmations. I remind you that you have control over your responses and emotions, encouraging you to resist negative thoughts and cultivate a sanctuary of inner peace. By making mindful choices and focusing on positive affirmations, you can develop a strong foundation for navigating life's various challenges with grace and ease.

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In today's episode, Gina discusses panic and panic attacks. These are chronic anxiety's more intense, terrifying big brother. When panic strikes, it can feel like the world is about to end and death or worse is imminent. Listen in for a thorough discussion of the symptoms of panic attacks and how you can mitigate their intensity. Understanding panic and panic attacks can be very important for the recovery process. Many people can overcome panic for the long-term. Listen in and get started clearing panic 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.

FREE MUST-HAVE RESOURCE FOR Calming Your Anxious Mind

10-Minute Body-Scan Meditation for Anxiety

Anxiety Coaches Podcast Group Coaching link

ACPGroupCoaching.com

To learn more, go to:

Website https://www.theanxietycoachespodcast.com

Join our Group Coaching Full or Mini Membership Program

Learn more about our One-on-One Coaching

What is anxiety?

Find even more peace and calm with our Supercast premium access membership:

For $5 a month, all episodes are ad-free! 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!

Quote:

Panic causes tunnel vision. Calm acceptance of danger allows us to more easily assess the situation and see the options.

-Simon Sinek

0:42 Understanding Panic Attacks

1:28 Causes and Triggers

9:12 Physical and Emotional Impacts

15:14 What Panic Attacks Are Not

17:19 Coping Mechanisms

18:13 Myths About Panic Attacks

19:05 Life After Panic Attacks

In this episode, I dive deep into the complexities of panic and what it truly means to have a panic attack. With a focus on demystifying panic, I highlight the importance of returning to fundamental concepts, especially for those who are just beginning their journey in understanding anxiety. By unpacking what panic genuinely entails, I aim to provide valuable insights that can aid everyone, from those newly recognizing their anxiety to those seeking to reinforce their existing knowledge.

I start by clarifying the notion of a panic attack. It's characterized by a sudden surge of intense fear coupled with various physical and mental symptoms, rather than merely a fleeting moment of anxiety. I explore common symptoms associated with panic attacks, such as rapid heartbeat, shortness of breath, and feelings of impending doom. Understanding these symptoms is crucial because many listeners may have never experienced a panic attack while grappling with chronic anxiety. A significant part of my discussion emphasizes recognizing panic triggers, including biological, psychological, and lifestyle factors, such as caffeine and alcohol, which are often overlooked yet under our control.

As we delve deeper, I address the physical and emotional aftermath of panic attacks, including the hyperventilation and muscle tension that may linger post-event. The fear generated by the potential of having another attack can be debilitating, leading to a cycle of avoidance that ultimately traps individuals in their anxiety. Thus, I encourage listeners to reframe their mindset, empowering them to recognize that panic attacks, while uncomfortable, are not life-threatening, and do not signify a mental breakdown. With this awareness, individuals can begin to see that the fear perpetuates the very cycles we wish to break.

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In today's episode, Gina provides guidance for how to the answer the question about whether what you are experiencing is just stress or full fledged anxiety. The symptoms of stress are discussed and contrasted with those of anxiety. Being able to know the difference can help you cope more effectively. Strategies to manage both conditions are shared. Listen in and come to better understand stress and anxiety!

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.

FREE MUST-HAVE RESOURCE FOR Calming Your Anxious Mind

10-Minute Body-Scan Meditation for Anxiety

Anxiety Coaches Podcast Group Coaching link

ACPGroupCoaching.com

To learn more, go to:

Website https://www.theanxietycoachespodcast.com

Join our Group Coaching Full or Mini Membership Program

Learn more about our One-on-One Coaching

What is anxiety?

Find even more peace and calm with our Supercast premium access membership:

For $5 a month, all episodes are ad-free! 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!

Quote:

Stress is the trash of modern life—we all generate it, but if you don't dispose of it properly, it will pile up and overtake your life.

-Danzae Pace

0:42 Understanding Stress and Anxiety

2:03 Defining Stress

3:26 Defining Anxiety

4:46 Triggers of Stress and Anxiety

6:30 Physical Symptoms Explained

7:48 Emotional and Cognitive Differences

9:49 Time Frames of Stress and Anxiety

11:29 Analogies for Understanding

13:32 Managing Stress and Anxiety

16:04 Recognizing Escalation Signs

17:10 Differentiating Stress from Anxiety

18:37 Questions for Self-Reflection

19:47 Conclusion and Key Takeaways

In this episode of the Anxiety Coaches Podcast, I explore the crucial distinction between stress and anxiety—concepts that are often used interchangeably but represent fundamentally different emotional responses. Understanding the difference can empower listeners to take control of their emotional well-being and develop more effective coping strategies. Through the episode, I provide insights based on the experiences I've gathered through coaching, aiming to clarify these often-confused terms and offer practical tools for self-management.

I begin by defining stress as a response to external pressures or demands, often linked to specific situations like job deadlines or family responsibilities. This type of stress is identifiable and can be felt physically, manifesting as headaches, muscle tension, and rapid heart rates. It’s important to recognize that these symptoms typically dissipate once the external stressors are resolved. On the other hand, anxiety is characterized by feelings of apprehension or fear about potential future events that lack immediate external triggers. I describe anxiety as a feeling of impending doom or worry, often accompanied by an array of symptoms such as excessive worry, restlessness, and hypervigilance, which can persist long after stressors have been removed.

The conversation progresses into examining the causes and manifestations of both stress and anxiety. While stress stems from identifiable external factors, anxiety often emerges from internal negative thoughts or worries, leading to a disproportionate reaction to situations that may not warrant such feelings. These variations highlight how stress creates a wave that comes and goes, whereas anxiety can be likened to a cloud that lingers, obscuring clarity of thought even in calm circumstances.

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In today's episode, Gina discusses the role of the subconscious mind in our overall anxiety experience. The subconscious mind has powerful effects on how our anxiety manifests in our lives. Using the knowledge of how this occurs, provided in this episode, we can better develop healthier responses to anxiety as it presents itself to us. Get an advantage over your subconscious mind and your anxiety, listen in 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.

FREE MUST-HAVE RESOURCE FOR Calming Your Anxious Mind

10-Minute Body-Scan Meditation for Anxiety

Anxiety Coaches Podcast Group Coaching link

ACPGroupCoaching.com

To learn more, go to:

Website https://www.theanxietycoachespodcast.com

Join our Group Coaching Full or Mini Membership Program

Learn more about our One-on-One Coaching

What is anxiety?

Find even more peace and calm with our Supercast premium access membership:

For $5 a month, all episodes are ad-free! 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!

Quote:

Until you make the unconscious conscious, it will direct your life and you will call it fate.

-Carl Jung

0:42 Understanding the Subconscious and Anxiety

3:38 Negative Thought Patterns and Anxiety

4:47 Conditioned Responses to Anxiety

6:02 Fear of the Unknown

7:22 Self-Protection Mechanisms

8:59 Beliefs and Self-Perception

10:22 Resistance to Change

11:54 Working with Mindfulness

14:11 Disrupting the Anxiety Cycle

16:35 Reducing Avoidance Behaviors

18:47 Strengthening Emotional Regulation

20:03 Reframing Anxious Thoughts

21:17 The Power of Acceptance

22:12 Conclusion and Future Insights

In this episode, we delve into the significant role of the subconscious mind in shaping anxiety and our emotional responses. I explore how deeply entrenched beliefs, past experiences, and automatic reactions stored in the subconscious can perpetuate anxiety disorders. We discuss how negative experiences from our past, such as traumas or distressing events, can trigger automatic anxiety responses later in life, often leading us to react irrationally to perceived threats.

I share personal experiences to illustrate these concepts, including my own journey with anxiety stemming from a traumatic dog bite in childhood. I explain how the subconscious holds onto memories that can cause an anxious reaction even in harmless situations. Through this narrative, I emphasize the importance of understanding these mechanisms so we can begin to work on them.

We proceed to discuss various automatic negative thought patterns that are driven by the subconscious, such as catastrophizing and all-or-nothing thinking. These ingrained patterns, occurring without conscious awareness, can significantly increase feelings of fear and helplessness. Additionally, we touch on conditioned responses, where certain stimuli become linked to anxiety, highlighting the need to recognize these triggers and our reactions to them.

The episode further examines the fear of the unknown, a common anxiety catalyst. Our subconscious mind seeks predictability and safety, which can lead to anxiety in uncertain situations. This is often compounded by self-protective mechanisms, where anxiety acts as a defense, particularly in social contexts. Understanding how our beliefs about ourselves and the world contribute to anxiety is crucial for managing these feelings effectively.

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In today's episode, Gina identifies and discusses the various causes of anxiety. Let this episode open your eyes to the many things in our lives and backgrounds that can contribute to our anxiety-related suffering. With a better understanding of the causes of our anxiety, we can move forward more easily and effectively on our anxiety clearing journey. Listen in 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.

FREE MUST-HAVE RESOURCE FOR Calming Your Anxious Mind

10-Minute Body-Scan Meditation for Anxiety

Anxiety Coaches Podcast Group Coaching link

ACPGroupCoaching.com

To learn more, go to:

Website https://www.theanxietycoachespodcast.com

Join our Group Coaching Full or Mini Membership Program

Learn more about our One-on-One Coaching

What is anxiety?

Find even more peace and calm with our Supercast premium access membership:

For $5 a month, all episodes are ad-free! 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!

Quote:

You don’t have to control your thoughts. You just have to stop letting them control you.”

-Dan Millman

0:42 Introduction to Anxiety's Causes

2:54 Understanding Personal Factors

6:45 The Role of Trauma in Anxiety

8:12 Substance Abuse and Anxiety

9:19 Environmental Influences

11:50 Coping Skills and Anxiety

14:02 Social and Cultural Pressures

15:49 Fear of Uncertainty

17:00 Managing Academic and Work Pressures

17:47 Taking Control of Your Anxiety

In this episode of the Anxiety Coaches Podcast, I delve into the complexities of anxiety, exploring its various causes and contributing factors that impact our mental well-being. The focus today is on understanding how anxiety manifests in our lives and the importance of recognizing these triggers rather than believing that eliminating stress or anxious feelings is the ultimate goal.

I emphasize that while we may learn to manage our anxiety through mindfulness and calming techniques, the reality is that stress and anxiety will always be part of life. The key is transforming our responses to anxiety and understanding the underlying thought patterns that fuel these feelings. Anxiety is an emotional response influenced by a multitude of factors, including genetics, brain chemistry, and environmental stresses. These aspects often interplay to shape our vulnerability to anxiety disorders.

Throughout the episode, I highlight several significant contributors to anxiety, starting with genetics and family history. Research indicates a hereditary component to anxiety, yet it’s critical to note that environmental influences play a substantial role too. Our surroundings and familial relationships can shape our mental states, and it’s vital to evaluate both genetics and context when considering our anxiety levels.

Next, I dive into the role of brain chemistry and how imbalances in neurotransmitters, such as serotonin and dopamine, can affect our mood regulation, potentially leading to increased anxiety responses. This biochemical complexity underscores the significance of lifestyle choices—prioritizing good health can positively influence our mental state.

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In today's episode, Gina shares the wisdom of Jon Kabat-Zinn regarding the value of building a mindfulness practice, especially emphasizing the importance of regularity of practice. Many people struggle with beginning a regular mindfulness practice, often fearing that they are not doing it right. This episode is here to provide you with the confidence you need to establish and continue a regular mindfulness practice. The benefits of mindfulness for anxiety reduction are immense and available to everyone. Listen in and improve your mindfulness practice today!

Book mentioned

Mindfulness Meditation for Pain Relief: Practices to Reclaim Your Body and Your by Jon Kabat-Zinn Ph.D. Link to the book https://amzn.to/3NJl248

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.

FREE MUST-HAVE RESOURCE FOR Calming Your Anxious Mind

10-Minute Body-Scan Meditation for Anxiety

Anxiety Coaches Podcast Group Coaching link

ACPGroupCoaching.com

To learn more, go to:

Website https://www.theanxietycoachespodcast.com

Join our Group Coaching Full or Mini Membership Program

Learn more about our One-on-One Coaching

What is anxiety?

Find even more peace and calm with our Supercast premium access membership:

For $5 a month, all episodes are ad-free! 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!

Quote:

Pain may be unavoidable at times, but suffering―in other words, how we relate to the pain―is optional.

-Jon Kabat-Zinn

0:42 Introduction to Mindfulness

3:09 The Power of Disciplined Practice

8:44 The Journey of Mindfulness

13:02 Letting Go of Expectations

14:07 Beautiful Quotes from Jon Kabat-Zinn

18:00 Mindfulness as a Complement to Treatment

20:31 Closing Thoughts and Quotes

In this episode of the Anxiety Coaches Podcast, I delve into the transformative teachings of Jon Kabat-Zinn, particularly from his book, "Mindfulness Meditation for Pain Relief." Emphasizing the profound impact this work has had on my own journey through anxiety, I explore how mindfulness meditation serves as a powerful tool not only for pain relief but also for managing anxiety and stress.

I highlight Kabat-Zinn's illustrious background as the founder of the Mindfulness-Based Stress Reduction Clinic, where his insights stem from a deep-rooted Buddhist practice. While his teachings do not explicitly teach Buddhism, the foundations of his mindfulness practice are steeped in its principles, allowing him to articulate his messages with remarkable clarity. The essence of today's discussion revolves around the parallels between pain and anxiety, suggesting that the journey to understanding and alleviating both conditions is intrinsically linked.

Central to our dialogue is the importance of disciplined practice. I emphasize Kabat-Zinn's assertion that mindfulness must be treated as a daily discipline rather than a sporadic endeavor. It's crucial to establish a strong foundation in meditation before integrating mindfulness into other activities in life, such as running or yoga. Only then can we truly harness the benefits of mindfulness as a consistent practice and utilize it to navigate daily stressors effectively.

I draw attention to key concepts presented in Chapter Six of Kabat-Zinn's book, focusing on the necessity of consistent mindfulness practice. He likens mindfulness to physical exercise, advocating for long-term commitment and resilience rather than immediate results. The discussion includes insights on developing a compassionate relationship with both anxiety and pain by learning to accept and sit with discomfort rather than resist it.

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In today's episode, Gina responds to a listener email, sharing key wisdom regarding the importance of checking the second fear or the fear of the fear of having an anxiety-panic attack. You have the ability to minimize the impact of the initial onset of anxiety through how you interpret and respond to the physiological symptoms and sensations that go along with it.

Grab an awesome audio book for FREE, like The Power Of Now  by Eckhart Tolle www.anxietycoachespodcast.com/audibletrial 

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.

FREE MUST-HAVE RESOURCE FOR Calming Your Anxious Mind

10-Minute Body-Scan Meditation for Anxiety

Anxiety Coaches Podcast Group Coaching link

ACPGroupCoaching.com

To learn more, go to:

Website https://www.theanxietycoachespodcast.com

Join our Group Coaching Full or Mini Membership Program

Learn more about our One-on-One Coaching

What is anxiety?

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Quote:

Stress is caused by being ‘here' but wanting to be ‘there'.

–Eckhart Tolle

0:04 Introduction to Anxiety

3:44 Stepping Off the Merry-Go-Round

8:12 Acceptance and Understanding

10:47 Trusting Yourself

13:28 Dealing with Panic Attacks

15:07 Empowering Yourself Against Fear

15:23 Closing Thoughts and Quotes

In this episode of the Anxiety Coaches Podcast, I delve into the pervasive issue of anticipatory anxiety, specifically addressing the phenomenon often referred to as "the fear of the fear." This fear can become a significant hurdle in the journey towards managing anxiety, and through the lens of a listener's email, I aim to shed light on coping strategies that can foster a sense of peace and calm.

I begin by recognizing the weight of long-term anxiety struggles, particularly drawing from my personal experience and the stories of countless listeners who have faced similar battles. This notion of reverting to anxiety after a period of relief is common, and it’s essential to understand that this cycle can perpetuate itself through self-talk. A line from the email I received resonated deeply: “Oh no, here we go again.” This phrase reflects an all-too-familiar sentiment that can trigger a spiraling response, igniting a cascade of stress rather than allowing room for acceptance and healing.

A significant part of our discussion revolves around the concept of acceptance. I emphasize the importance of acknowledging one’s current state without judgment. Over my own journey of wrestling with anxiety, I found that accepting the physical sensations and thoughts I experienced—rather than fighting against them—was a crucial step in lessening their power. I explore how by disassociating our identity from these feelings and realizing that they are transient sensations, we can begin to navigate our anxiety more effectively.

The principle of non-judgment plays a critical role in this process. I introduce the metaphor of stepping off the anxiety merry-go-round, which vividly illustrates the chaos that accompanies unrecognized and unaddressed fears. It’s vital for listeners to realize that they can observe their thoughts and sensations without labeling them as either good or bad. This detachment can mitigate the influence of stressors while reinforcing the understanding that such experiences are merely parts of the larger journey rather than defining elements of who we are.

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