In today's episode, Gina discusses the power of mantra and how to use one. Drawing on the work of Eknath Eswaran, the fundamentals of what a mantra is and how they are beneficial are covered. Also, how to select a mantra for yourself is also discussed. Several example mantras are provided that you can try for yourself. Listen in and add a mantra to your anxiety recovery journey today!

Book Mentioned in today’s episode

Words to Live By: Daily Inspiration for Spiritual Living

by Eknath Easwaran

https://amzn.to/4c4zuPL

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 mantra is powerful because it begins to drive the mind in a new direction – toward wisdom, strength, and abiding joy.

-Eknath Easwaran

Chapters

0:26 Introduction to Mantras

3:56 The Power of Repetition

8:31 Benefits of Mantras

13:02 Choosing Your Mantra

17:06 Using Mantras in Daily Life

18:35 Invitation to Experiment

Summary

In this episode of the Anxiety Coaches Podcast, I delve into the transformative power of mantra as a tool for healing, inner peace, and overall well-being. Inspired by a recent discussion in our Facebook group about the habits that aid in managing anxiety, I recognized the need to explore the often underappreciated practice of mantra. While meditation is frequently celebrated for its benefits, the concept of mantra deserves special attention for its unique ability to cultivate calm and focus through repetition.

Drawing upon the teachings of Eknath Eswaran, a pioneer in the integration of meditation into Western education, I emphasize how mantra—derived from the Sanskrit words for "mind" and "tool"—serves as a method of centering our thoughts and invoking deeper levels of awareness. Eswaran's approach highlights how a mantra can become a living force in our lives, shaping our consciousness and directing us toward peace and love. I share personal reflections on my journey with mantras, including how consistency in practice has profoundly impacted my emotional landscape over the years.

#AnxietyRelief

#Meditation

#Mantra

#HealingJourney

#InnerPeace

#Mindfulness

#StressManagement

#MentalWellness

#SpiritualGrowth

#SelfCare

#Wellbeing

#EknathEswaran

#RelaxationTechniques

#PersonalDevelopment

#EmotionalRegulation

#CognitiveHealth

#HolisticWellness

#Breathwork

#YogaNidra

#SoundHealing

#Affirmations

#PositivePsychology

#Resilience

#TraumaInformed

#SomaticPractices

#NervousSystemRegulation

#Neuroplasticity

#Consciousness

#Spirituality

#EasternPhilosophy

#WesternPsychology

#ChristianMeditation

#BuddhistMeditation

#HinduMantras

#SufiPractices

#Prayer

#IntentionSetting

#DailyPractice

#SelfCompassion

#GroundingTechniques

#PresentMomentAwareness

#MindBodyConnection

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In today's episode, Gina shares five tips for reducing the

influence of negative thinking in our lives.  Negative thinking is often

associated with keeping us in the anxiety loop.  These easy to

implement strategies will help keep you in a positive attitude and help

keep the more severe episodes of anxiety at bay.

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:

Happiness is a choice. You can choose to be happy. There’s going to

be stress in life, but it’s your choice whether you let it affect you or

not.

–Valerie Bertinelli

Chapters

0:26 Introduction to Positivity

2:58 The Power of Choice

6:38 Five Tips for a Positive Attitude

12:07 Affirmations for Well-Being

15:04 Living in the Present Moment

17:02 Conclusion and Reflection

Summary

In this episode, I delve into the pressing issue of negativity and its pervasive impact on our mental well-being. I share five effective strategies to help you keep negativity at bay, empowering you to reclaim your sense of peace and calm. Negativity sneaks into our lives, often exacerbated by common stressors such as hunger, fatigue, and loneliness, leading to a skewed perception where we view the glass as half empty. This mindset not only heightens anxiety but can create obstacles that hinder our ability to embrace life fully.

I explore how negativity can sabotage our efforts and how it can create unnecessary struggles in our lives. Acknowledging our inherent negative bias, a survival mechanism inherited from our ancestors, I emphasize the importance of transitioning from this instinctual reaction to a more thoughtful and rational approach. By cultivating awareness and choosing positivity, we can break this cycle and start manifesting a brighter outlook.

The episode outlines five practical tips to foster a positive attitude. The first tip encourages visualization; when negative thoughts emerge, I advise transforming them by conjuring up positive imagery — something that embodies peace or happiness. Next, we delve into the benefits of journaling, where I emphasize the significance of documenting not just grievances but also everyday gratitudes, pushing aside negativity by celebrating the positive aspects of our lives.

#AnxietyRelief

#PositiveMindset

#MentalWellness

#StressManagement

#SelfCareJourney

#MindfulnessPractice

#AffirmationsDaily

#JournalingPrompts

#VisualizationTechniques

#EmotionalHealth

#PersonalDevelopment

#GratitudeAttitude

#CopingStrategies

#LiveInTheMoment

#WellbeingWednesday

#ThoughtPatterns

#CognitiveWellness

#ReframingThoughts

#PositiveVibesOnly

#MentalClarity

#InnerPeace

#AnxietySupport

#StressReliefTips

#OvercomingAnxiety

#AnxietyAwareness

#Calmness

#SelfImprovement

#PersonalGrowthJourney

#LifeSkills

#Resilience

#WellnessJourney

#HealthyHabits

#MindBodyConnection

#WellbeingTips

#Meditation

#DeepBreathing

#SelfReflection

#GinaRyan

#ACP

#AnxietyCoahesPodcast

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In today's show, Gina shares the third and final part of her interview with Dr. Drew Ramsey, nutritional psychiatrist and author of a new book about mental fitness Healing the Modern Brain. Dr. Ramsey shares the rest of his core tenets for healing and revitalizing your mind and brain to help you maximize mental wellness. Listen in for some powerful ways to enhance your healing journey and overcome anxiety!

Learn more at http://drewramseymd.com/

Healing the Modern Brain: Nine Tenets to Build Mental Fitness and Revitalize Your Mind by Dr Drew Ramsey https://amzn.to/40RGudz

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!

Chapters

0:43 Welcome to the Final Episode

2:01 The Power of Movement

2:58 Nutrition's Role in Anxiety

4:17 Importance of Connection

5:31 Engagement with the Present

6:34 Grounding in Nature

9:34 Unburdening Past Traumas

12:25 Finding Purpose

14:12 Integrating the Tenets

16:04 Resources and Next Steps

Summary

In this final episode of our enlightening conversation with Dr. Drew Ramsey, we delve deeper into essential strategies for managing anxiety and fostering mental wellness. Building on the topics discussed in earlier episodes, we explore actionable tenets rooted in both personal experience and scientific research, aiming to provide listeners with a comprehensive toolbox for achieving peace of mind and emotional balance.

One of the pivotal tenets discussed is movement, specifically highlighting the profound impact of dance on our mental state. Dr. Ramsey shares a heartwarming story about a patient rediscovering her love for tango, illustrating how joyfully engaging in movement can elevate our mood and mental health. He emphasizes the importance of integrating more dance into our lives, whether through dance classes or spontaneous dance parties at home. This practice not only enhances physical well-being but also nurtures emotional resilience.

Nutrition is another critical aspect we explore. Dr. Ramsey discusses the significance of paying attention to how our diets can affect anxiety levels, pointing out the roles of certain foods and the benefits of fermented items. The conversation unveils research that links dietary choices to our mental states, advocating for mindful eating habits to foster a healthier relationship with food and, by extension, with ourselves. The exploration of food sensitivities and how they can manifest as anxiety brings a nuanced understanding to our conversations around nutrition.

#MentalHealth, #Anxiety, #Depression, #Nutrition, #Movement, #Exercise, #Sleep, #Connection, #Mindfulness, #Nature, #Trauma, #SelfCare, #HolisticHealth, #Wellness, #Wellbeing, #Psychology, #Therapy, #DrewRamsey, #HealingTheModernBrain, #MentalFitness, #WellbeingJourney, #GinaRyan, #ACP, #AnxietyCoachesPodcast

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In today's episode, Gina shares part two of her interview with Dr. Drew Ramsey, nutritional psychiatrist and author interested in helping people enhance their mental health through building up their mental fitness. Some of the core principles of mental fitness are outlined in this episode. Listen in and begin building up your own mental fitness today!

Learn more at http://drewramseymd.com/

Healing the Modern Brain: Nine Tenets to Build Mental Fitness and Revitalize Your Mind by Dr Drew Ramsey https://amzn.to/40RGudz

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!

Chapters

0:43 Introduction to Anxiety Coaches Podcast

2:21 The Role of Self-Awareness

3:09 The Impact of Alcohol on Mental Health

5:39 Nutrition for Mental Health

7:48 Urban Living and Mental Wellness

10:19 Connection and Community's Importance

13:20 Neuroplasticity and Mental Resilience

13:55 Understanding Anxiety as a Superpower

17:37 Nutrition Strategies for Anxiety

19:17 Conclusion and Next Steps

Summary

In this episode of the Anxiety Coaches Podcast, I engage in a compelling continuation of my discussion with Dr. Drew Ramsey. We delve deeper into the intricate relationship between self-awareness and mental health, emphasizing that this crucial skill requires continuous nurturing throughout different life stages. Through the lens of Dr. Ramsey's book, "Healing the Modern Brain," we explore scientifically-backed strategies for enhancing self-awareness, notably the practice of journaling. Dr. Ramsey articulates how self-reflective processes, such as journaling, can activate our prefrontal cortex—a vital area of the brain linked to decision-making and executive functioning. He shares practical advice for incorporating journaling into our daily routines, pointing out how just a few minutes can significantly enhance our emotional clarity and mental fitness.

We also discuss real-world applications and personal anecdotes that highlight the transformative power of self-awareness. One particularly poignant story involves Charlotte, a woman whose pandemic-driven drinking habits led her to seek help. Through self-awareness and a structured accountability process, she achieved remarkable change, illustrating how building awareness can lay the foundation for recovery from challenges such as substance abuse. The conversation invites listeners to consider their own mental health journeys and the pivotal role self-awareness plays in them.

#anxietyrelief #mentalhealthmatters #nutritionmatters #selfcare #braingames #urbanlife #neuroscience #socialconnection #emotionalintelligence #journalingprompts #wellnessjourney #mentalstrength #depressionawareness #therapyworks #lifecoaching #healthyliving #dietplan #foodismedicine #scientificresearch #clinicaltrials #psychologicalwellbeing #behavioralhealth #traumainformed #sleephygiene #communitysupport #lifestylemedicine #preventativecare #mentalhealthawarenessday #alternativemedicine #holistichealth #GinaRyan #ACP #AnxietyCoachesPodcast

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In today's episode, Gina interviews Dr. Drew Ramsey, a psychiatrist specializing in nutritional psychiatry and mental fitness. The connection between the food we eat and our mental health is extremely important and Dr. Ramsey's work focuses on this critical area. Dr. Ramsey's insights are particularly applicable in our new fast paced world in which we are highly connected via social media and other information technology. Listen in to part one and begin to understand how you can expand your mind's resilience today!

Learn more at http://drewramseymd.com/

Healing the Modern Brain: Nine Tenets to Build Mental Fitness and Revitalize Your Mind by Dr Drew Ramsey https://amzn.to/40RGudz

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!

Chapters

0:43 Introduction to Nutritional Psychiatry

3:05 Personal Journey in Mental Health

6:26 The Role of Lifestyle Changes

8:41 Understanding Mental Fitness

13:42 The Importance of Self-Awareness

17:08 Conclusion and Next Steps

Summary

Dr. Drew Ramsey, a board-certified integrative psychiatrist and a proponent of nutritional psychiatry, appeared as a guest on the Anxiety Coaches Podcast hosted by Gina Ryan. In the episode, they delve into the significant relationship between nutrition, lifestyle choices, and mental health, emphasizing how the over-reliance on pharmaceuticals in mental health care can overshadow the benefits of a holistic approach that includes food and other lifestyle factors.

Ramsey, who has an impressive academic and professional background—including a position as an assistant clinical professor at Columbia University and the founder of the Brain Food Clinic—shares insights from his latest book, "Healing the Modern Brain: Nine Tenets to Build Mental Fitness and Revitalize Your Mind." He stresses that the current mental health epidemic demands an enhanced focus on building mental fitness through practical lifestyle changes. This approach, he argues, provides a broader and more meaningful path to emotional well-being rather than simply relying on medication.

The conversation transitions to Ramsey's personal experiences with mental health struggles, touching on moments from his college years when he faced low energy and cognitive fog. He reflects on the adjustments he made when moving from rural Indiana to urban Manhattan for his psychiatric training, discussing how these life changes impacted his mental health. Acknowledging the complexity of mental health, Ramsey highlights that it's essential to discern the interplay between various life challenges, from parenting stresses to negotiation of personal identity.

#MentalHealth, #NutritionalPsychiatry, #MentalFitness, #SelfCare, #Wellness, #Psychology, #Psychiatry, #Lifestyle, #Diet, #Nutrition, #HolisticHealth, #IntegrativeMedicine, #BrainHealth, #PersonalGrowth, #SelfAwareness, #Healing, #Anxiety, #Depression, #StressManagement, #Mindfulness, #Wellbeing, #GinaRyan, #ACP, #AnxietyCoachesPodcast

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In today's episode, Gina touches on a special category of affirmations: those designed for safety, strength and peace. These affirmations can help strengthen neural pathways that promote calmness and stability. By reciting affirmations, we actually change our brain and make it more resilient. Listen in and become stronger in mind and brain 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 autonomic nervous system takes in experiences moment by moment and creates a story of safety or danger. We can reshape that story by sending new messages of safety and connection.

-Deb Dana

Chapters

0:42 Introduction to Grounding Affirmations

9:28 Affirmations for Safety and Support

12:15 Reflecting on Your Experience

14:27 Closing Thoughts and Gratitude

Summary

In this episode of the Anxiety Coaches Podcast, I delve into the transformative power of affirmations, focusing on those that promote safety, strength, and peace. As we navigate through high levels of stress and anxiety, the use of positive affirmations serves as a gentle yet effective tool to ground ourselves in the present moment. I invite listeners to engage deeply with these affirmations, whether they're in a quiet space for reflection or on the move, emphasizing that the flexibility of this practice allows for maximum benefit in various settings.

We begin by acknowledging the common struggle of being lost in thought, frequently dwelling on future worries or past regrets, rather than embracing the here and now. The discussion centers around the importance of shifting our mindset back to a place of safety, where we can recognize that in this very moment, we are okay. The affirmations I share are aimed at soothing the nervous system and helping to cultivate a sense of calm amidst life’s turbulence. Listeners are encouraged to embrace whichever affirmation resonates with them most, tailoring it to create a personal mantra or prayer that they can revisit regularly for grounding.

Throughout the episode, I elaborate on why affirmations matter, especially in moments when anxiety leads our thoughts to spiral negatively. By introducing calming messages, these affirmations serve to interrupt harmful thought cycles and remind us of our inherent safety and support.

#anxiety #stressrelief #mindfulness #affirmations #meditation #mentalhealth #selfcare #grounding #wellbeing #peace #calm #emotionalhealth #resilience #copingstrategies #presentmoment #relaxation #thoughtpatterns #emotionalregulation #selfcompassion #personalgrowth #innerpeace #stressmanagement #breathwork #positiveaffirmations #subconsciousmind #cognitiverestructuring #emotionalsupport #selfsoothing #traumainformed #nervoussystemhealth #somaticexperiencing #mentalwellness #dailyaffirmations #anxietyrelief #emotionalbalance #psychologicalwellbeing #holistichealth #mindbodyconnection

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In today's episode, Gina discusses how to ground oneself into the environment and the present moment in order to better cope with stress and anxiety. More specifically, the "freeze state" is discussed, also known as being in a dorsal vagal state. The grounding techniques shared in this episode help gently activate the ventral vagal system to support your sense of safety and connection. Listen in and start feeling safer and calmer 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:

When we anchor in safety, our nervous system has the opportunity to regulate, and from that place of regulation, we can engage more fully with life.

–Deb Dana

Chapters

0:42 Introduction to Grounding

4:46 Symptoms of Anxiety States

7:09 Grounding Techniques Explained

12:38 When to Use Grounding Practices

14:51 Experimenting with Grounding Methods

16:03 Closing Thoughts and Reminders

Summary

In this enlightening episode of the Anxiety Coaches Podcast, I delve into the transformative practice of grounding and its pivotal role in managing anxiety. Grounding is a technique designed to anchor our minds and bodies in the present moment, and it can be incredibly useful when facing stress and anxiety that often leaves us feeling disconnected or overwhelmed. Throughout our conversation, I will break down the simple yet effective grounding practices that can serve as tools to cultivate a sense of peace and calm whenever you need it.

I explore how anxiety manifests not only in racing thoughts but also in feelings of numbness or disconnection—an often overlooked aspect referred to as the dorsal vagal state. I discuss the myriad symptoms associated with this state, from cognitive challenges like difficulty concentrating and mental fog to emotional disconnection and physical sensations such as fatigue and shallow breathing. By understanding these symptoms, we can recognize the varied ways anxiety affects us and become equipped with strategies to counteract them.

Central to this discussion is how grounding practices activate our ventral vagal system, which is crucial for fostering feelings of safety and connection.

#anxiety, #groundingtechniques, #nervoussystemregulation, #vagusnerve, #stressmanagement, #mentalhealth, #mindfulness, #presentmoment, #emotionalregulation, #copingskills, #relaxation, #breathwork, #selfcare, #polyvagaltheory, #dorsalvagal, #fightorflight, #freezeresponse, #sensorygrounding, #bodyawareness, #emotionaloverwhelm, #calmingtechniques, #wellness, #peace, #calm, #presence, #hyperarousal, #hypoarousal, #DebDana, #traumainformed, #selfregulation, #groundingexercises, #anxietyrelief, #emotionalwellbeing, #proprioception, #tactilegrounding, #movementgrounding, #imagerygrounding, #naturetherapy, #stressreduction, #groundingpractices, #emotionalhealth, #mentalwellness, #dailyhabits, #copingstrategies, #relaxationtechniques, #mindbodyconnection, #selfsoothing, #stressmanagementtools, #emotionalresilience, #psychologicalwellbeing, #somaticexperiencing, #GinaRyan, #ACP, #AnxietyCoachesPodcast

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In this episode, Gina shares the third and final part of her interview with Deb Dana, LCSW, author of The Glimmer Journal. This episode will teach you how to take advantage of your innate capacity to heal by delivering powerful signals of safety and joy to your nervous system. Listen in and start finding more glimmers and feeling better today!

Learn more about Deb Dana’s work at http://rhythmofregulation.com

The Glimmers Journal https://amzn.to/3Dok3F4

Share your Glimmers with us https://ginaryan.gumroad.com/l/cvCTD

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!

Chapters

0:42 Welcome to the Conversation

1:18 Exploring the Glimmer Practice

4:04 The Importance of Sharing Glimmers

5:14 Organizing Your Glimmer Moments

7:12 Creating Community Through Glimmers

9:32 Building a Glimmer Intention

13:46 Befriending Your Nervous System

16:03 Spreading the Glimmer Concept

18:26 The Ripple Effect of Glimmers

19:23 Where to Find More Resources

Summary

In this episode of the Anxiety Coaches Podcast, I dive back into a captivating conversation with Deb Dana, whose insights into anxiety regulation and the concept of glimmers truly enrich our understanding of mental wellness. This marks the third installment of our discussion, and for those who missed the previous episodes, I highly encourage listening to them for foundational insights that set the stage for our current exploration.

We kick off the episode by discussing the simplicity yet profound impact of the glimmer practice. Deb outlines a straightforward three-step approach: See, Stop, Appreciate. The 'See' encourages us to recognize a glimmer moment in our lives, which could be as simple as witnessing a beautiful rainbow or noticing the soothing sound of birds. I share my own recent experience with a glimmer, highlighting how these moments resonate deeply within our bodies and minds, igniting feelings of joy and wonder.

The next step, 'Stop,' prompts us to pause and acknowledge these glimmers instead of passing by; we often forget to appreciate the beauty around us. Deb emphasizes the importance of letting these glimmer moments fill us for just a few seconds, enriching our daily experiences. Following this appreciation, we delve into the 'Appreciate' stage, which encourages marking these moments in various ways, such as journaling or sharing them with a 'glimmer buddy.' This sharing cultivates connections with others, reinforcing the joy and beauty found in these little sparks of life.

#Anxiety

#NervousSystemRegulation

#PolyvagalTheory

#Glimmers

#Mindfulness

#SelfCare

#MentalHealth

#Resilience

#Wellbeing

#Connection

#Community

#DebDana

#Journaling

#EmbodiedExperience

#StressManagement

#EmotionalRegulation

#Gratitude

#Meditation

#GlimmerPractice

#ACP

#GinaRyan

#AnxietyCoachesPodcast

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In today's episode, Gina shares part two of her interview with Deb Dana, LCSW, clinician and author who has applied polyvagal theory to help clients suffering with complex trauma and other anxiety related problems. Deb shares more of her own story and wisdom in this part of her interview. Listen in for actionable insights you can apply in your own journey healing from anxiety!

Learn more about Deb Dana’s work at http://rhythmofregulation.com

The Glimmers Journal https://amzn.to/3Dok3F4

Share your Glimmers with us https://ginaryan.gumroad.com/l/cvCTD

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!

Chapters

0:43 Welcome Back to the Podcast

2:01 Finding Calm Amidst Anxiety

5:18 Organizing Energy for Regulation

8:15 The Power of Micro Moments

10:59 Discovering Glimmers in Life

13:37 Understanding Glimmers and Challenges

15:34 Building a Practice Around Glimmers

16:54 Reflections and Goodbyes

Summary

In this episode, I continue my enlightening conversation with Deb Dana, a well-respected expert on the polyvagal theory and its practical applications in managing anxiety and nervous system regulation. Building upon our previous discussion, we delve deeper into the profound understanding that our nervous systems inherently seek regulation and safety. Deb passionately emphasizes that understanding our biology and its connection to anxiety can alleviate feelings of self-blame during moments of distress—it's not about being broken, but rather recognizing the natural responses of our body.

We explore effective and approachable strategies for moving from states of high anxiety or stress back to a place of calm. Deb presents a compelling perspective that our nervous systems are knowledgeable and capable of guiding us back to balance, provided we are willing to partner with them rather than fight against their natural impulses. We discuss practical steps that individuals can take to channel overwhelming energy in positive, constructive ways. Through gentle shaping and organizing of this energy, Deb highlights the importance of viewing anxiety not as a debilitating condition, but as a natural signal that calls for attention and self-care.

Throughout our conversation, we underline the significance of personalized practices in regulating our nervous systems, which may include movement, music, or even spending time in nature. The concept of a personal "menu" of calming strategies is introduced, encouraging listeners to discover what resonates with their unique systems, as there is no one-size-fits-all approach to self-care. Deb underscores the vital role of "micro moments".

#anxiety #nervoussystem #regulation #polyvagaltheory #glimmers #mentalhealth #selfcare #mindfulness #healing #podcast #anxietyrelief #stressmanagement #emotionalregulation #wellbeing #mentalwellness #traumainformed #resilience #selfregulation #innerpeace #neuroscience #copingskills #mindbodyconnection #personaldevelopment #healthpodcast #podcastinterview

Learn more about your ad choices. Visit megaphone.fm/adchoices

See 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 interviews Deb Dana, LCSW, a clinician and author who has implemented polyvagal theory to help heal individuals suffering with complex trauma. Polyvagal theory is highly applicable to individuals suffering with anxiety and Deb's knowledge and experience shine through in this interview to help listeners learn about its core concepts. Listen in today and begin to feel safe again!

Learn more about Deb Dana’s work at http://rhythmofregulation.com

The Glimmers Journal https://amzn.to/3Dok3F4

Share your Glimmers with us https://ginaryan.gumroad.com/l/cvCTD

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!

Chapters

0:42 Welcome to the Podcast

1:58 Exploring Glimmer's Journal

8:04 Understanding Polyvagal Theory

12:13 The Nervous System Explained

15:38 Co-Regulation and Connection

17:14 Conclusion and Next Steps

Summary

In this episode of the Anxiety Coaches Podcast, host Gina Ryan welcomes special guest Deb Dana, a licensed clinical social worker, clinician, consultant, and leading expert on complex trauma, who specializes in Polyvagal Theory. Deb Dana is not only a respected author of several influential books, including "Polyvagal Prompts" and "Polyvagal Exercises for Safety and Connection," but she is also a co-editor of "Clinical Applications of the Polyvagal Theory" with Dr. Stephen Porges. The discussion centers around her new book, "Glimmer's Journal," which encourages readers to reflect on the small moments that foster joy, safety, and connection—core themes that resonate deeply with the podcast's mission.

Gina dives straight into Deb’s journey, highlighting how she encountered Dr. Porges’ work and realized the vital role the body and nervous system play in psychotherapy. Deb recounts the pivotal moment when she first read Dr. Porges' book, likening it to finding a missing piece of the puzzle in her understanding of the human experience. She shares how her initial outreach led to a collaborative workshop with Dr. Porges, which opened the door for her to incorporate Polyvagal Theory into clinical practice and ultimately inspired the tools and frameworks she has developed.

The conversation explores key concepts of Polyvagal Theory, particularly the significance of safety and the role of the nervous system in our daily lives. Deb explains the concept of neuroception, describing how our nervous systems constantly assess safety and danger based on both internal cues—such as physical sensations and emotional states—and external cues from our environment and interactions with others. She emphasizes that an understanding of these dynamics can empower individuals to discern their feelings of anxiety and recognize them as adaptive survival responses rather than indications of personal failure.

#mentalwellness

#selfcare

#wellbeing

#emotionalhealth

#innerpeace

#healing

#resilience

#mindbodyconnection

#polyvagalinformed

#polyvagalpractice

#panicattacks

#overwhelm

#copingskills

#ACP

#AnxietyCoachesPodcast

#GinaRyan

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See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.