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!

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What is anxiety?

Quote:

The best way to learn is to teach.

-Frank Oppenheimer

To teach is to learn twice.

-Joseph Joubert

Chapters

0:00:24 Benefits of Sharing Your Anxiety Healing Journey

0:01:45 Reinforcing Understanding and Deepening Comprehension

0:03:10 Enhancing Critical Thinking and Active Engagement

0:15:05 Sharing Knowledge in Groups and on Social Media

0:16:12 Sharing Tips and Tools with Loved Ones

Summary

In 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.

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In today's episode, Gina discusses a range of strategies to help you cultivate a stress-free life. These strategies are often easy to implement and can help keep any anxiety at a minimum. From building up your personal psycho-physical resilience to creating an environment that does not naturally increase your stress levels, these ideas will help you start living a more peaceful life. Listen in today!

Pomodoro app mentioned: http://lifeat.io/

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What is anxiety?

Quote:

The time to relax is when you don't have time for it.

-Sydney J. Harris

Chapters

0:00:24 Introduction and Importance of Calming the Storm Within

0:03:06 Building Resilience: Strategies for Stress-Free Living

0:09:17 Finding Your Sweet Spot for Sleep and Maintaining Schedule

0:13:08 Clearing Clutter and Adjusting Your Environment

0:14:41 Enhancing Your Environment with Scents and Music

0:17:15 Embracing Silence and Decorating Naturally

0:18:44 Creating a Refuge for Calmness and Well-being

Summary

In this episode, we delve into the strategies for stress-free living and finding inner peace. We believe that prioritizing relaxation is paramount, even when we feel overwhelmed. Chronic tension can have detrimental effects on our physical and mental well-being, so it's crucial to find ways to reduce stress. Increasing resilience is one approach we suggest, starting with slowing down, reducing our to-do lists, and scheduling regular breaks throughout the day. Deep breathing is also important, as our breath is closely linked to our emotions. Breathing deeply from the diaphragm can help promote relaxation. Incorporating humor into our lives is another tip we offer, as laughter can act as a tension reliever. Additionally, following a balanced diet consisting of natural, whole foods can enhance our bodies' ability to manage stress. Paying attention to our sleep is crucial as well, as everyone requires different amounts of rest. We encourage listeners to discover their ideal amount of sleep by experimenting on weekends or vacations.

Moving on to sleep quality, we explore various strategies. We recommend experimenting with your sleep schedule to find the optimal bedtime, gradually moving it back by an hour each night until you wake up feeling refreshed. It's crucial to maintain this consistent sleep schedule even on weekends and holidays. Regular exercise is highlighted as an effective stress management tool. Whether it's resistance bands, strength training, or a simple walk, finding an exercise routine that suits you is key. We also discuss the therapeutic effects of creative outlets such as painting or writing for reducing stress. Cultivating supportive relationships is essential for managing stress. We encourage reaching out to family and friends and advocating for your needs. Adjusting your environment, from decluttering to incorporating pleasant scents like essential oils or creating a soothing ambiance through music or silence, can contribute to a calmer mind.

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In today's episode, Gina discusses a listener's email commenting on a previous episode about living in the present moment. This previous episode was in response to a listener question about aging and uncertainty, particularly in regard to medical care. Becoming more comfortable with uncertainty can make living in the present moment much easier and can help reduce and eliminate chronic anxiety. Listen in for tips on how to live peacefully in the present moment even with unresolvable issues.

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What is anxiety?

Quote:

Chapters

0:00:24 Finding Peace in the Present Moment

0:01:30 Listener Dee's Insights on Feeling Safe and Deserving Help

0:04:43 Living in the Present and Fostering Resilience

0:13:50 Building Resilience and Prioritizing Self-Care

0:14:41 Setting Realistic Expectations and Finding Meaning and Purpose

0:16:46 Practicing Gratitude and Living Peacefully with Unresolvable Issues

Summary

In this episode of the Anxiety Coaches Podcast, the host Gina Ryan shares an email from a listener named Dee who discusses finding peace in the present moment. Dee expresses her appreciation for the podcast's inclusive approach towards listeners of all ages, highlighting that emotions can affect anyone regardless of age. She finds hope and comfort in the idea of being able to handle whatever comes her way by staying present. Dee also opens up about feeling dismissed by medical professionals and the fear of an uncertain future.

Gina responds by emphasizing the importance of embracing the present moment and finding inner peace despite unresolved issues. She expresses gratitude for Dee's feedback and emphasizes the value of sharing experiences and wisdom among listeners. Gina now moves on to discussing strategies that can help individuals deal with unresolvable issues.

To begin, it is crucial to accept that not all problems can be completely resolved. Letting go of the need to fix everything is necessary for personal growth and peace of mind. Embracing uncertainty is a significant aspect of life, as not everything can be neatly resolved. Instead, individuals should focus on what they can control and take proactive steps to improve those areas. Seeking support from loved ones or a therapist can be beneficial in finding relief and gaining perspective.

Mindfulness and meditation are powerful tools that can help individuals stay in the present moment and reduce anxiety related to the future. Cultivating resilience through positive thinking, problem-solving skills, and emotional intelligence is essential. Prioritizing self-care, setting realistic expectations, and finding meaning and purpose in life can contribute to overall fulfillment. Additionally, practicing gratitude and acknowledging the positive aspects of life can shift focus away from unresolvable problems.

Gina concludes by emphasizing that living peacefully with unresolvable issues is an ongoing process. Through the incorporation of these strategies, individuals can better navigate the challenges that arise. She extends her gratitude to Dee for sharing her email and highlights the positive impact her meditation practice can have.

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In today's episode, Gina discusses the importance of the subconscious for our overall mental wellness. We can discount stress and other things in such a way that we are oblivious to the causes of anxiety symptoms emerging in our lives. Denial, normalization, avoidance and other adverse coping mechanisms can contribute to this state of overburdened subconscious mind and unaware conscious mind. Listen in to better understand causes of this situation, how to avoid it and how to heal from it.

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What is anxiety?

Quote:

Your body hears everything your mind says.

-Naomi Judd

Chapters

0:00:24 Welcoming Back and Introducing the Topic of Subconscious Anxiety Behaviors

0:01:11 Exploring the Depth of the Subconscious Mind and Its Impact

0:01:18 Unconscious Anxiety Behaviors: Bubbling up and Wanting to be Released

0:02:11 Subconscious Anxiety Behaviors: Living a More Stressful Life Than Realized

0:08:40 Stigma and Self-Perception: Hiding Stress and Denial

0:15:36 Recognizing Anxiety as the Last Resort

0:16:37 Working on Subconscious Anxiety Behaviors

Summary

In this episode of the Anxiety Coaches Podcast, we delve into the unseen world of subconscious anxiety behaviors and their impact on our daily lives. Research indicates that a significant portion of our thoughts and actions, up to 95%, are influenced by our subconscious. These hidden anxieties can manifest as physical symptoms and sensations that may baffle healthcare providers.

I urge listeners to examine their routines and thought patterns to uncover any underlying signs of anxiety. Often, we engage in anxious behaviors without even realizing they are driven by anxiety. Examples include excessive planning, overthinking, and avoidance. We may deny or downplay our stress levels, normalizing them as part of everyday life. It's vital to recognize that stress is experienced differently by each individual and can have a profound impact on our well-being.

Many individuals shy away from acknowledging their stress due to the fear of the implications it may have on their responsibilities and commitments. This avoidance can lead to a dangerous "head-in-the-sand" mentality, where we pretend everything is fine while our stress levels continue to rise. Stigma surrounding stress admission, especially among professionals, further compounds these feelings of denial.

We explore the consequences of hiding our stress and presenting a facade of having it all together. The fear of appearing weak or incapable of handling challenges can contribute to anxiety and bury our emotions deeper into our subconscious. It is crucial to recognize that our perceived "normal" level of stress may actually be unhealthy, and anxiety can manifest in various ways.

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In today's episode, Gina discusses the concept of sanctuary trauma, a form of trauma that occurs when an individual's safe space becomes a location of further trauma. Trauma is often involved in the development of mental health problems, including anxiety. Listen in for details about sanctuary trauma, including its affects on the psyche as well as ways to heal from this unique form of anxiety provoking experience.

Book from today's show:

Waking the Tiger: Healing Trauma

by Peter A. Levine

https://amzn.to/45ybAae

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What is anxiety?

Quote:

Trauma is perhaps the most avoided, ignored, belittled, denied, misunderstood, and untreated cause of human suffering.

– Peter Levine

Chapters

0:00:24 Introduction and the concept of sanctuary trauma

0:02:16 Peter Levine's perspective on trauma

0:13:57 Recognizing the Effects of Sanctuary Trauma

0:15:23 Seeking Help and Support for Healing Sanctuary Trauma

0:17:18 Strategies for Healing Sanctuary Trauma

Long Summary

In this episode of the Anxiety Coaches Podcast, we delve into the concept of sanctuary trauma and its relationship to anxiety. As Peter Levine once said, it is imperative to understand and heal trauma. That's exactly what we aim to explore in this episode.

We begin by introducing the term "sanctuary trauma," coined by Dr. Steven Silver. Sanctuary trauma occurs when individuals seek solace and support in what they believe to be a safe environment, only to encounter more trauma. We acknowledge that many of our listeners may have experienced this type of trauma themselves, and we want to validate their experiences.

Trauma is subjective and varies from person to person. We provide a psychological definition of trauma and sanctuary, emphasizing the importance of creating a safe and supportive environment for individuals who have experienced trauma. Unfortunately, betrayal often goes hand in hand with sanctuary trauma and can shatter a person's sense of safety and security.

Throughout the episode, we provide examples of situations where sanctuary trauma can arise, such as mistreatment or dismissal by healthcare providers. We highlight the profound emotional distress that sanctuary trauma can cause, including feelings of hurt, anger, and confusion. This type of trauma can have long-lasting effects, leading to issues such as anxiety, depression, and even post-traumatic stress disorder (PTSD).

We dive deeper into the connection between sanctuary trauma and its impact on individuals' ability to form healthy relationships and connections. This perpetuates anxiety and trauma, leading some individuals to turn to drugs and alcohol as coping mechanisms, which can escalate into addiction, causing further harm. Sanctuary trauma can also manifest in physical health problems, such as headaches, sleep disturbances, and chronic pain.

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In today's episode, Gina discusses common anxiety related behaviors that lead to increased stress and therefore, increased anxiety. Things like avoidance, procrastination and overthinking are behaviors that can easily exacerbate our stress and anxiety. Listen in for a wide range of different behaviors that put us at risk for increased stress and anxiety and learn how to avoid them!

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What is anxiety?

Quote:

Stress is an ignorant state. It believes that everything is an emergency.

-Natalie Goldberg

Chapters

0:00:24 Unmasking the Silent Stressors

0:03:49 Common Anxiety Behaviors That Drive More Stress

0:09:23 Neglecting Self-Care and People Pleasing Can Increase Stress

0:14:10 Neutralizing Negative Self-Talk and Reinforcement

0:15:51 Mind Reading and the Dangers of Assuming Others' Thoughts

0:16:41 The Exhaustion of Hypervigilance and Constant Alertness

0:17:37 Reflecting on Unconscious Stressful Behaviors

Summary

In this episode of the Anxiety Coaches Podcast, we delve into the topic of unmasking the silent stressors in our lives. We explore how certain anxiety behaviors can unknowingly drive more stress and worsen our symptoms. These behaviors, such as avoidance, chronic procrastination, ruminating on negative thoughts, setting unrealistic high standards, seeking constant reassurance, catastrophizing, holding tension in our bodies, isolating ourselves, and using substances to cope, all contribute to our stress levels.

It is crucial to be aware of these behaviors and understand their impact on our overall well-being. By acknowledging and addressing them, we can begin to work towards bringing our minds and bodies back to a state of peace and calm. It's important to recognize that neglecting our self-care, such as exercise and proper nutrition, can make our bodies less resilient to stress and further worsen our anxiety symptoms.

Identifying and expressing our needs and wants instead of constantly trying to please others is key. Engaging in self-criticism and negative self-talk can erode our self-esteem and keep us trapped in a cycle of anxiety. Avoiding difficult conversations and conflicts may lead to pent-up emotions and more stress in the long run. Mind reading and assuming what others think can result in misunderstandings and unnecessary stress as well. Lastly, remaining constantly on guard and hypervigilant can chronically stress us out.

To manage these anxiety behaviors, it is important to recognize them and take some time to reflect on how we may be unconsciously adding more stress to our lives. Remember, stress believes everything is an emergency, but through self-awareness and conscious efforts, we can learn to effectively manage it.

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In today's episode, Gina discusses metaphors and how to use them to understand mental health and healing. Particular healing metaphors from listener emails are included for illustrative purposes. Exercise for conceiving of your own positive metaphors for healing are also provided.

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What is anxiety?

Quote:

There comes a point in your life when you realize your hardest times are your best times, too—you will see the rainbow of your life.

–Roy Bennett

Chapters

0:00:24 Exploring Healing Metaphors in Mental Health

0:01:32 Sharing Listener Wisdom and Emails

0:03:24 Addressing Being Mocked by Health Professionals

0:04:17 Using Metaphors for Healing

0:05:12 Anxiety as a Hurricane: A Listener's Metaphor

0:06:57 Sunshine After the Rain: Finding Hope and Renewal

0:17:24 Embracing the Ups and Downs of Life

Summary

In this episode of the Anxiety Coaches Podcast, Gina Ryan explores the power of metaphors in healing and how nature can teach us about mental health. She begins by acknowledging the emails she has received from listeners sharing their own metaphors and expresses her gratitude for being able to share their wisdom on the show. Gina also mentions the unfortunate experience of a listener who was mocked by a psychiatrist when using metaphors to express themselves, and promises to address this issue in a future episode.

Gina shares her personal experience of learning about metaphors and healing while working with renowned expert Dr. Anita Johnston. She emphasizes that while metaphors may not come naturally to us, they can be a powerful tool in reaching our psyche and finding creative solutions. She believes that metaphors can greatly assist us on our mental health journeys.

Several listener metaphors are shared, including one from N who likens anxiety to a hurricane. N describes her personal coping strategies for navigating the storm, such as meditation, breathing exercises, and calming music. Another metaphor that resonates with Gina is the image of sunshine after the rain, representing hope and renewal. She frequently observes nature and its cycles, which serves as a reminder of the interconnectedness between our lives and the natural world.

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In today's episode, Gina discusses strategies for enabling your soul's inherent capacity to provide you with healing. Through increasing our time reflecting on and embracing stillness, we can increase and activate our innate healing abilities. Listen in for ideas about how stillness can set the stage for improved healing from anxiety and how to increase stillness in your life!

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What is anxiety?

Quote:

To lie still and think little is the cheapest medicine for all diseases of the soul.

-Friedrich Nietzsche

Chapters

0:00:24 Embracing Stillness for Soul Healing

0:05:43 Prioritizing Self-care and Inner Peace for Stress Management

0:08:41 Incorporating Stillness into Daily Life for Mind-Body Connection

0:14:00 Practicing Calm and Peaceful Thinking

0:14:52 Overthinking and its Effects on Stress and Anxiety

0:16:17 Seeking Support and Connection for Healing

Summary

In this episode of the Anxiety Coaches Podcast, we delve into the transformative power of stillness and how it can help unlock the healing potential of our souls. Drawing inspiration from a quote by Nietzsche, we explore the profound impact that moments of stillness and quiet reflection can have on our overall well-being.

By consciously embracing stillness, we cultivate a deeper awareness of our thoughts and emotions, allowing us to reduce stress and anxiety. Engaging in gentle practices such as yoga and Tai Chi can help release physical tension and facilitate a stronger mind-body connection.

Nietzsche's words also remind us to avoid the trap of overthinking and instead practice acceptance and letting go of excessive worry. Through prioritizing self-care, self-awareness, and the pursuit of inner peace, we are empowered to overcome the challenges of stress and anxiety and live a more fulfilling life.

We encourage our listeners to incorporate more stillness into their daily routines through mindfulness practices, deep breathing exercises, and creating spaces for quiet reflection. These moments of stillness not only cultivate a sense of patience and self-compassion but also cultivate resilience in managing stress and anxiety.

Addressing our physical, emotional, and spiritual needs is essential for holistic healing and finding balance. By embracing stillness and exploring different practices, we can tap into its profound benefits and improve our overall well-being.

Becoming aware of our negative thoughts and practicing thought observation without judgment is a key aspect of alleviating stress and anxiety. It's vital to understand that it is not the actual thought itself that causes trouble but rather the judgment we attach to it. Stillness provides an opportunity for self-reflection and introspection, allowing us to understand our thought patterns and triggers better.

Recognizing the mind-body connection, we emphasize the importance of releasing physical tension through practices such as yoga and breathing exercises. By caring for our mental and physical well-being, we can witness significant improvements in our overall health, including changes in blood pressure.

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In today's episode, Gina discusses the tendency of the anxious mind to present individuals with terrifying "what if's". By so doing the anxious mind works itself up further and drives the body into fearful overdrive. In addition to deflating many of the most common "what if's", a unique solution is offered: present the mind with benevolent "what if" thoughts instead. A number of example positive "what if's" are included. Listen in and take advantage of this knowledge today!

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What is anxiety?

Quote:

In the midst of chaos, there is also opportunity.

-Sun Tzu

Chapters

0:00:24 Exploring the Flip Side of Anxieties: What Ifs

0:02:02 Finding Opportunity in the Midst of Chaos

0:02:46 The Scary Thoughts that Haunt the Anxious Mind

0:03:28 Fear of Not Being Liked at a Party or Job Interview

0:04:28 Fear of Stopping Breathing during Meditation or Relaxation Techniques

0:06:09 Reassurance and Concrete Evidence against Fear of Stopping Breathing

0:07:16 Fear of Panic and Lack of Help

0:08:26 Finding Inner Strength and Reassurance

0:11:04 Fear of Needing to Use the Bathroom

0:12:11 Coping with the Fear of Running Out in Social Situations

0:14:18 Addressing the Fear of Getting Sick and Not Waking Up

0:15:13 Understanding the Mind's Primitive Response to Keep Safe

0:16:06 Exploring Deeper Stressors and Journaling Techniques

0:17:28 Exploring New Perspectives: What If Scenarios

0:17:42 Embracing Positive What-Ifs

0:18:55 Embracing the Possibility of Success

0:20:27 Finding Opportunity in Chaos

Summary

Welcome to another episode of the Anxiety Coaches Podcast, where we dive into the flip side of anxieties, the "what ifs." We understand that if you've been feeling anxious or stressed for a while, these anxious thoughts may resonate with you. In the midst of chaos, as Sun Tzu wisely said, there is also opportunity. Remembering this, we invite you to consider the potential for opportunity within your "what if" thoughts.

We explore common "what if" scenarios, such as the fear of a fast heart rate leading to death or the worry of not being liked in social situations and job interviews. We address concerns about breathing, reassuring you that your body will take care of you even if your breathing feels off. Additionally, we tackle the fear of having a panic attack and nobody coming to your aid, emphasizing the significance of finding evidence to challenge these anxious thoughts. Throughout, we aim to provide understanding, reassurance, and practical strategies for managing these anxious "what if" thoughts.

Moving on, we discuss the idea of self-care and finding comfort in our own company. Mindfulness and meditation are suggested as effective practices for spending time with our own minds, as with growth and evolution, the need for outer reassurance and dependence on others diminishes. We address common fears, like the fear of death, being unable to find help, or being trapped in a confined space, offering practical solutions and personal anecdotes. It's important to not let these thoughts dictate our lives and respond to them with humor.

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In today's episode, Gina discusses what happens to stress that accumulates in our minds and bodies as we go about our lives. If we do not take time out to provide ourselves with a variety of self-care techniques, we may find this stress building up and causing adverse health consequences, in addition to chronic anxiety. Listen in for suggestions on how you can reduce your accumulated stress and live with more peace, health and happiness in your life.

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What is anxiety?

Quote:

The mind should be allowed some relaxation, that it may return to its work all the better for the rest.

–Seneca

Chapters

0:00:24 Introduction and the Importance of Rest

0:01:25 Where does the stress go? Exploring different areas of stress

0:02:40 The impact of chronic stress on the body

0:09:32 The Three Areas of Well-being: Mind, Body, and Spirit

0:10:31 Achieving a Well Mind: Relaxation, Reflection, and Creativity

0:11:33 The Importance of a Well Body: Joyful Energy and Vibrant Health

0:14:36 Emotions and Rest: Finding Balance

0:15:58 Finding Bliss and Purpose in the Bigger Picture

0:18:07 Finding Stress Relief in Spiritual Practices

0:19:24 Closing Thoughts and a Quote from Seneca

Summary

In this episode of the Anxiety Coaches Podcast, I dive into the topic of stress and its impact on our overall well-being. I start off by quoting Seneca, who emphasized the importance of allowing the mind to relax and return to its work. From there, I explore the various areas of our lives where stress can accumulate and take a toll on our physical and mental health.

I discuss how stress can manifest in different aspects of our lives, including the physical, mental, social, creative, spiritual, emotional, and sensory realms. In particular, I shed light on the stressors associated with living in a digital world, where constant exposure to news and opinions can overwhelm our senses. It's crucial to recognize the need for rest in these areas, as chronic stress can lead to a range of issues such as muscle tension, headaches, back pain, shortness of breath, heart and blood vessel problems, elevated stress hormone release, chronic fatigue, low mood, weakened immune system, and disruptions in women's menstruation and sexual desire.

Furthermore, I explain the connection between chronic stress and digestive problems. I delve into our body's fight or flight response, which prioritizes survival over digestion, resulting in inadequate digestive processes and long-term gastrointestinal issues.

To achieve overall well-being, it's vital to promote relaxation and address stress across different dimensions of our lives. Mental wellness entails being relaxed, reflective, and creative, free from chronic worry, anxiety, or depression. Physical wellness involves having joyful energy and vibrancy, enabling us to perform tasks and feel healthy. Spiritual wellness, on the other hand, encompasses feeling connected to something greater than ourselves and finding purpose in the universe or a higher power.

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