In today's episode, Gina discusses articles about mindfulness and walking meditation by Jon Kabat-Zinn. Mindfulness and meditation are incredibly useful approaches for clearing anxiety. Simple application of attention to the breath can be the foundation of a powerful mindfulness practice. Combining mindfulness with walking can be highly beneficial for expanding your meditation practice and anxiety clearing process.


Falling Awake: How to Practice Mindfulness in Everyday Life by Jon Kabat-Zinn PhD


Related ACP episodes found on our Premium Ad-Free Podcast
228: 2 Types Of Walking Meditation For Anxiety
585: Calming Anxiety With A Mindful Walk


Articles mentioned in today’s episode

https://www.mindful.org/mindfulness-meditation-anxiety/

https://www.mindful.org/walking-meditation/



Join the NEW ACP SUPERCAST PREMIUM AD-FREE MEMBERSHIP
https://www.theanxietycoachespodcast.com/adfree
Listen to the entire back catalog ad-free and more!
https://anxietycoaches.supercast.tech


To learn more go to:


http://www.theanxietycoachespodcast.com


Join our Group Coaching Full or Mini Membership Program 


Learn more about our One-on-One Coaching


What is anxiety?


Quote:


Wherever you go, there you are. Jon Kabat-Zinn
Learn more about your ad choices. Visit megaphone.fm/adchoices

736: The Importance of Mindfulness and a Walking Meditation

The Anxiety Coaches Podcast brings you a relaxing and inspiring show sharing lifestyle changes to calm your nervous system and help you heal Anxiety, Panic, Stress, and PTSD for life!
We Bring you two episodes every week. There is no need to walk this path alone. Subscribe for a relaxing, informative, and inspiring time and start your journey into more peace and calm today.
Find meditations, info about stress, anxiety, healthy living, and more at https://www.theanxietycoachespodcast.com
Listen Ad-Free for less than $0.17 per day! https://anxietycoaches.supercast.com

Health & Fitness

Mental Health

In today's episode, Gina discusses a frequently mentioned problem among listeners of the Anxiety Coaches Podcast: relaxation induced anxiety. Key points for understanding relaxation induced anxiety are outlined as are steps for helping manage your relaxation induced anxiety. Don't let your moments of relaxation turn into anxiety-panic, 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:
It's not stress that kills us, it is our reaction to it.
-Hans Selye
Chapters
0:23 Introduction to Relaxation-Induced Anxiety
4:08 Recognizing Obstacles to Relaxation
6:49 Managing Relaxation-Induced Anxiety
9:39 Embracing Mindfulness in Relaxation
11:05 Using Body to Relax the Mind
11:54 Being Honest with Yourself
12:59 Choosing Meaningful Rewards
14:12 Finding Peace through Helping Others
Summary
In this episode of the Anxiety Coaches Podcast, we delve into the common question of why some individuals experience anxiety when they try to relax. The host, Gina Ryan, explores the phenomenon of relaxation-induced anxiety, a state where individuals feel uptight or nervous once they attempt to unwind. Research indicates that approximately 15% of the population is prone to experiencing anxiety as they begin to relax, leading to a significant number of individuals struggling with this issue.

The discussion focuses on identifying the obstacles to relaxation-induced anxiety, such as monitoring one's thoughts and body sensations that may interfere with moments of quiet. Suggestions are offered on recognizing physical signs of anxiety, such as increased heart rate, shallow breathing, stiff muscles, and clenched jaw, as indicators of the body's response to underlying thoughts or emotions.

To manage relaxation-induced anxiety, the importance of accepting one's feelings with compassion and acknowledging life's challenges is emphasized. Listeners are encouraged to gradually incorporate relaxation techniques into their routine without imposing high expectations that could lead to additional stress. Strategies like increasing mindfulness, being specific in guiding the mind and body towards relaxation, and giving oneself meaningful rewards are recommended to ease into a relaxed state without triggering anxiety.

The episode underscores the significance of honesty with oneself, facing important tasks, and choosing meaningful rewards to reinforce positive habits. Serving others is highlighted as a powerful tool to diminish minor worries and distractions, offering a pathway to peace and relaxation. Ultimately, the host stresses the importance of developing personalized strategies to address individual anxiety triggers gradually and become comfortable with the process of unwinding. The episode concludes with a poignant quote emphasizing the impact of our reactions to stress on our well-being.
Learn more about your ad choices. Visit megaphone.fm/adchoices

1022: Classic ACP Why Do I Get Anxious When I Relax

In today's episode, Gina again discusses Claire Weekes' third step in her core anxiety clearing protocol: floating. A number of floating exercises are shared and a number of key Claire Weekes' principles and techniques are also covered, including acceptance allowing and non-resistance. Listen in and improve your clearing journey through a better understanding of Claire Weekes' important "floating" step.
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:
Your aim is to float through your anxiety rather than fight it, or try to think your way out of it.
-Claire Weekes
Chapters
0:23 Welcome to the Anxiety Coaches Podcast
7:06 The Organic Process of Letting Go
10:39 Principles and Techniques for Floating Through Anxiety
13:14 Observing Anxiety with Curiosity
15:20 Kindness and Self-Compassion in the Journey
15:37 Desensitization and Gradual Exposure to Anxiety
Summary
In today's episode of the Anxiety Coaches Podcast, the focus is on floating through anxiety using the Claire Weeks method. The host emphasizes the importance of letting go and relaxing in order to navigate through anxious states. Drawing parallels between floating in water and dealing with anxiety, she guides listeners on how to release tension, both physically and mentally. The key is to practice relaxing and not overthinking, allowing the natural ability to float – whether in water or through anxiety – to unfold. She encourages listeners to cultivate a sense of acceptance, allow anxious thoughts to pass, and observe sensations with detached curiosity. Patience, self-compassion, and desensitization are key components in overcoming anxiety gradually. By educating oneself about anxiety, practicing mindfulness techniques, and letting time pass, individuals can learn to float through anxiety rather than fight against it. The episode wraps up with a quote from Claire Weeks and a reminder to face, accept, float, and let time pass in the journey to managing anxiety.
Learn more about your ad choices. Visit megaphone.fm/adchoices

1021: Floating Part 2: How to Float Through Anxiety The Claire Weekes Way

In today's episode, Gina discusses the third step in Claire Weekes' core anxiety treatment regime: floating. The key to this step is to not fight the feelings and sensations of anxiety-panic but (following acceptance) to float with them as you proceed through your day. Mastery over this step provides substantial benefit to anxiety sufferers in their anxiety clearing journey. Listen in to learn more details about what floating is had how to do it 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:
Treat fear gently, kindly, patiently, but firmly. Try to float gently over the feeling, never fighting it, never trying to crowd it out of your mind.
-Claire Weekes

Chapters
0:23 Introduction
5:58 Understanding Floating Through Anxiety
10:46 Benefits of Practicing Floating
14:38 Desensitization through Floating
16:43 Avoiding Adding Fuel to the Fire
18:01 Closing Thoughts
Summary
In this episode of the Anxiety Coaches Podcast, Gina Ryan delves into Claire Weeks' philosophy of floating through anxiety, emphasizing the importance of being aware but unafraid. Weeks believed that anxiety and panic attacks stemmed from a fear of the symptoms and sensations themselves, rather than any external threat, which she termed as "second fear." By practicing floating through anxiety, individuals are encouraged to accept and embrace anxious sensations without resistance, allowing them to gradually desensitize themselves to the experience of anxiety.

Ryan explains that floating involves moving through anxious sensations without tense resistance, akin to floating on undulating water. By adopting a stance of non-resistance and observing anxious feelings without judgment, individuals can signal to their mind and body that there is nothing to fear, laying the foundation for peace and calm as a new default response. Floating teaches individuals to separate themselves from anxious thoughts, preventing them from adding more stress to the situation and ultimately contributing to desensitization.

The benefits of practicing floating extend beyond navigating individual anxious experiences with less struggle, as each instance sends a message to the mind and body that it is safe to relax in such situations. By letting go of the need to control or analyze anxious feelings, individuals can cultivate a sense of safety and security within themselves. Ryan stresses the importance of gradually and repetitively practicing floating to rewire the mind and body's response to anxiety, ultimately teaching individuals that they are okay and do not need to engage in fight or flight responses to imagined threats.
Learn more about your ad choices. Visit megaphone.fm/adchoices

1020: Floating Part 1: Claire Weekes Philosophy Of Floating Through Anxiety

In today's episode, Gina discusses the often underestimated gift of laughter. Available freely to everyone, laughter is capable of releasing a cascade of highly beneficial hormones in our bodies that can help realign our minds to positive thinking. Listen in to learn the benefits of laughter and how to incorporate more laughter into you life 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:
Laughter is the brush that sweeps away the cobwebs of your heart.
- Mort Walker
Chapters
0:23 Introduction to Humor and Healing Anxiety
3:27 Norman Cousins and the Healing Power of Laughter
7:35 Science Behind Laughter's Impact on Well-being
10:15 Reclaiming Laughter as a Tool for Healing
13:12 Practicing Laughter for Self-care
14:20 Embracing Absurdity and Finding Humor in Life
Summary
In today's episode of the Anxiety Coaches Podcast, I delve into the healing power of humor in dealing with anxiety. Throughout the episode, I share meaningful quotes about laughter and how it can positively impact our mental and physical well-being. Drawing inspiration from Norman Cousins' book "Anatomy of an Illness" which emphasized the significance of humor in healing, I explore how laughter can boost the body's capacity for healing and improve overall health.

Reflecting on the fast-paced, stressful nature of modern life, I discuss the importance of incorporating laughter into our daily routines to combat stress and anxiety effectively. By triggering a cascade of hormones and neurotransmitters, laughter can promote relaxation, improve cardiovascular health, and boost the immune system. I emphasize the profound impact of laughter on our outlook on life and stress levels, encouraging listeners to prioritize incorporating laughter into their lives intentionally.

Exploring techniques to embrace laughter, I suggest starting with intentional laughter exercises to shift perspectives and build up to genuine laughter. Seeking out sources of laughter such as funny videos, comedy movies, or stand-up shows can further enhance the healing benefits of laughter. Encouraging individuals to find humor in the mundane and connect with others through laughter, I highlight the transformative power of laughter in fostering resilience and connection.

I urge listeners to laugh freely and frequently, recognizing laughter as a valuable tool for self-care and healing. By infusing our days with laughter, we can nourish our minds and bodies while cultivating a sense of joy and resilience to navigate life's challenges. I invite listeners to share their funny stories and favorite sources of comedy, emphasizing the importance of incorporating laughter as a form of daily exercise for overall well-being. Join me in embracing laughter as a powerful tool for sweeping away the cobwebs of the heart and enhancing overall health and happiness.
Learn more about your ad choices. Visit megaphone.fm/adchoices

1019: How Humor Heals Anxiety from the Inside Out

In today's episode, Gina discusses a listener question about anxiety and stomach issues. Stress can have a major impact on our bodies and the functioning of the stomach in particular. Listen in to better understand why your stomach related symptoms occur and how to heal from these distressing effects of 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:
The nervous system controls and coordinates all organs and structures of the human body.
-Gray's Anatomy
Chapters
0:23 Introduction
7:52 The Gut-Brain Connection
11:23 Short-Term Recovery
13:08 Long-Term Healing Considerations
17:20 Continuous Self-Care and Stress Management
Summary
In this episode of the Anxiety Coaches Podcast, we delve into the fascinating topic of the gut-brain connection and how stress impacts our stomach. Stress triggers the body's fight or flight response, releasing hormones like cortisol and adrenaline, which can affect digestion by reducing blood flow, increasing stomach acid production, altering gut motility, and disrupting the gut microbiome. The body diverts blood flow away from the stomach during stress to prioritize essential functions for survival.

The gut-brain axis plays a crucial role in connecting the central nervous system with the gut's enteric nervous system, influencing gut function through pathways like the vagus nerve and neurotransmitter release. Emotion-induced responses such as anxiety and stress can affect gut function, highlighting the intricate connection between mental health and digestion. The enteric nervous system acts as a second brain within the digestive system, controlling gastrointestinal functions and interacting with the central nervous system for overall health and wellbeing.

When it comes to healing after psychological stress, factors like stress duration, intensity, individual resilience, and coping mechanisms play a significant role. Short-term recovery can occur rapidly once the stressor is managed, while long-term healing from chronic stress may require engaging in stress-reducing activities, seeking therapy or counseling, adopting a healthy lifestyle, and practicing self-care consistently. Healing timelines vary from person to person, emphasizing the importance of individual variability and continuous self-care even after immediate stress effects have subsided.

By making healthy lifestyle changes, practicing stress management techniques, and prioritizing self-care, individuals can navigate through chronic stress and promote long-lasting well-being. It's essential to be proactive in maintaining a supportive environment for the mind and body to relax and heal. Remember, healing takes time, so be patient with yourself and embrace the journey towards a calmer, healthier state of being. Join me in exploring more topics in upcoming episodes, and feel free to share your questions or thoughts with me via email. Until next time, take care and aloha.
Learn more about your ad choices. Visit megaphone.fm/adchoices

736: The Importance of Mindfulness and a Walking Meditation

Download our free app to listen on your phone