In today's episode, Gina discusses the signs and symptoms of panic attacks as well as theories about their causes. You know when you are experiencing panic attacks and this episode includes nine ways of how to cope with them. These methods include many of the core ACP teachings such as breathing, letting time pass and working with a coach or therapist. Other unusual strategies are included as well, including exposing yourself to mild discomfort. Listen in and begin to cope better 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.
Find even more peace and calm with our Supercast premium access membership! 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!
To learn more go to:
https://www.theanxietycoachespodcast.com
Join our Group Coaching Full or Mini Membership Program 
Learn more about our One-on-One Coaching
What is anxiety?
Quote:
If you always do what you’ve always done, you’ll always get what you’ve always got.
—Steven Hayes
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890: 9 Wise Ways To Work With Panic Attacks

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
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Health & Fitness

Mental Health

In today's episode, Gina discusses the range of subtle energy bodies known as Maya Koshas, to inform listeners of the immense healing potential resident in each and every one of us. Coming to understand these aspects of our more subtle existence can help those suffering from anxiety realize new angles of benefit that can come from meditation and getting to that quiet, peaceful place within us. Listen in and come to better understand how our relaxation practices can help us unleash our inner wisdom and innate healing potential.
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:
If you don’t work out, sleep, meditate, relax, or do whatever special things you need to do for you, you won’t be the best version of yourself. When you are not the best version of yourself, you can’t do things for others. In a way, it’s actually selfless to take great care of yourself because it allows you to be more present for your family and friends.
-Heather Monahan
Chapters
0:23 Introduction to Relaxing from the Outside In
4:16 Exploring the Five Subtle Bodies
6:32 Journey into the Energy Body
9:25 Understanding the Mind-Body Connection
11:08 Embracing the Wisdom Body
14:29 Reaching the Blissful State
Summary
In this episode of the Anxiety Coaches Podcast, Gina Ryan explores the concept of relaxing from the outside in to reduce stress. She delves into the ancient idea of Maya Koshas, which are subtle bodies recognized by yogis beyond just the physical form. These bodies include the food body, energy body, mind body, wisdom body, and bliss body, each layer representing different aspects of our being.

Gina discusses how through relaxation practices, we can integrate these subtle bodies, leading to healing and a deeper sense of wholeness. Starting with the outermost layer, the food body, which encompasses our physical form including muscles, bones, and organs, she emphasizes the importance of relaxing these areas systematically or through guided relaxation techniques.

Moving inward, Gina explains the energy body, where we connect with the energetic essence of ourselves and others. By focusing on breath and releasing tension, we can experience a sense of freedom and connection to a greater source beyond our physical selves.

Next, Gina explores the mind body, where thoughts, feelings, and sensations reside. By observing our thoughts without judgment and using breath to relax the mind, we can gain a deeper understanding of our emotional landscape and improve our relationship with our inner selves.

The wisdom body is where we tap into our intuition and inner wisdom, allowing us to witness our thoughts and emotions with detachment and insight. Through this process, we can access a deep sense of stillness and joy, connecting with our true nature and inner healer.
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1028: Relaxing From The Outside In To Stress Less

In today's episode, Gina identifies four easy to use tools to help improve sleep and reduce anxiety. These tools include two supplements: a mineral and an amino acid. The tools described also include two readily available essential oils. Listen in today to discover these easy to use anxiety and sleep solutions!
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:
A well spent day brings happy sleep.
-Leonardo de Vinci
Chapters
0:23 Introduction to Better Sleep and Less Anxiety
3:52 Benefits and Dosage of Magnesium
6:22 Introduction to L-theanine Supplement
10:07 The Power of Essential Oils
12:19 Lavender Oil for Sleep and Anxiety
14:44 Bergamot Oil for Calming Effects
Summary
In today's episode of the Anxiety Coaches Podcast, I delve into four simple additions that can enhance your sleep quality and reduce anxiety. The focus is on two supplements and two essential oils that can easily be incorporated into your routine. Starting with magnesium, I explain its role in various biological processes and how it aids in anxiety reduction and sleep improvement by converting 5-HT into the precursor to melatonin. Different absorbable forms of magnesium such as magnesium citrate, magnesium glycinate, magnesium taurate, and magnesium aspartate are recommended, along with dosage guidelines to avoid side effects like loose stools. I highlight the benefits of magnesium in bath form for transdermal absorption without gastrointestinal issues.

Moving on to the second supplement, L-theanine, an amino acid found in green tea leaves but also available as a supplement. I discuss its stress-reducing and relaxation-promoting properties, which can help with anxiety and sleeplessness without causing drowsiness. The dosage ranges and benefits of L-theanine in improving mental relaxation by reducing sympathetic nervous system activity and cortisol levels are outlined. I emphasize the versatility of L-theanine for daytime relaxation and bedtime relaxation without the stimulating effects of caffeine found in green tea.

Shifting focus to essential oils, I explore their potent impact on emotions through olfactory receptors directly connected to the limbic system, where emotions originate. Essential oils, distilled essences of plants and flowers, have various therapeutic uses, including reducing stress, anxiety, and aiding in sleep improvement. Lavender oil is praised for its ability to enhance sleep quality, relieve anxiety, and reduce stress and depression. I reference a study showcasing lavender oil's efficacy in reducing anxiety levels before surgery, further emphasizing its relaxation-inducing properties. Additionally, bergamot oil, derived from a citrus fruit hybrid, is highlighted for its calming effects and ability to lower heart rate and blood pressure, thereby aiding in anxiety reduction and promoting sleep.
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1027: Classic ACP 4 Easy Additions For Better Sleep And Less Anxiety

In today's episode, Gina responds to a listener question about health anxiety and the variety of bodily sensations experienced from day to day. Normal bodily sensations can vary over time for a wide range of reasons, most of which fall into the category of normal variation. High anxiety itself can not only make us more sensitive to our normal body sensations, but it can also cause disruptions and variations in our bodily functioning. Listen in to learn how to navigate the ocean of bodily sensations that can present themselves and how to stay calm and peaceful throughout it all.
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:
Courage is resistance to fear, mastery of fear, not absence of fear.
-Mark Twain
Chapters
0:23 Introduction to Health Anxiety
6:06 Understanding Heart Palpitations
12:12 Managing Anxious Thoughts About Health
15:47 Exploring Causes of Headaches
18:40 Overcoming Fear of Checking Blood Pressure
21:08 Concluding Thoughts and Quote
Summary
In this episode of the Anxiety Coaches Podcast, Gina Ryan discusses health anxiety, fear, and finding calm within oneself. She addresses a listener's question about overcoming anxiety related to heart palpitations, headaches, and fear of checking blood pressure. Gina shares her own experiences with anxiety and how the mind can quickly jump to catastrophic conclusions, leading to more stress and panic. She highlights the importance of understanding factors that can affect heart rhythms, such as medications, alcohol, diet, fitness level, smoking, emotions, dehydration, and drugs.

Gina also dives into the various reasons behind headaches, including tension, migraines, sinus congestion, allergies, eye strain, dehydration, caffeine withdrawal, medications, hormonal changes, weather changes, and emotional stress. She emphasizes the need to be mindful of one's health and to communicate concerns with healthcare professionals. Additionally, Gina discusses the anxiety surrounding checking blood pressure and how the mind can influence stress levels and readings. She encourages listeners to take a pause, breathe, and practice gratitude to calm the mind and body.

Throughout the episode, Gina stresses the power of the mind in shaping one's experiences and reactions to physical sensations. She advocates for training the mind to respond differently to fear and anxiety, emphasizing the importance of patience, practice, and perseverance in promoting peace and calm. Gina closes with a quote from Mark Twain about courage being the mastery of fear, not the absence of fear, and encourages listeners to continue their journey towards emotional well-being.
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1026: Health Anxiety Navigating Fear and Finding Calm Listener Q and A

In today's episode, Gina shares a guided meditation to help you find comfort even amidst anxiety and pain. This the immense gift that mindfulness and meditation can offer persons suffering with anxiety or situational turmoil: an oasis of peace and calm amidst all the suffering and difficulties. Listen in for a calming, peaceful guided meditation that can help you discover a special space of peace within your own consciousness.
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
0:23 Embracing Comfort Amidst Pain
4:04 Creating a Safe Place
7:16 Being Present with Sensations
9:19 Visualizing a Peaceful Place
10:51 Noticing Details in Imagination
13:22 Engaging Senses in Imaginary Environment
16:14 Accepting Pain and Changing Thoughts
Summary
In this episode of the Anxiety Coaches Podcast, we delve into the theme of finding comfort amidst pain and anxiety. The host, Gina Ryan, guides listeners through a healing meditation aimed at creating a safe space within themselves to alleviate chronic pain and anxiety. She emphasizes the importance of changing negative mental images associated with suffering and replacing them with peaceful visualizations to foster acceptance and relaxation.

Listeners are encouraged to find a comfortable position and focus on their breath to initiate relaxation. As the meditation progresses, Gina prompts them to acknowledge and explore sensations of pain or discomfort without resistance. By visualizing a cherished serene place, individuals are guided to immerse themselves in the details of this peaceful setting, engaging all senses to enhance the experience of relaxation and tranquility.

Through this guided meditation, listeners are invited to embrace the sensations and surroundings of their chosen safe place, fostering a stronger mind-body connection and promoting a sense of inner peace. By practicing this technique, individuals can effectively manage distressing moments by refocusing on calming imagery, thereby reducing the escalation of pain and fear while promoting overall well-being.

As the meditation concludes, Gina encourages listeners to gradually return to their surroundings, carrying the newfound sense of peace and connection with them. By incorporating this practice into their routine, individuals can cultivate a powerful tool for navigating moments of distress and promoting a harmonious relationship with their body and mind. Join us for future episodes as we continue to explore strategies for finding peace and calm amid life's challenges.
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1025: Embracing Comfort Amidst Pain And Anxiety: A Healing Meditation

In today's episode, Gina discusses using mind-body practices to reduce stress and anxiety and find more peace and calm. Drawing on a number of examples from a book by Suzie Amendola, mind-body practices such as yoga, breathing exercises and dietary changes are highlighted as effective tools for reducing stress and improving wellness. A centering practice is provided in the episode and such practices are recommended to be incorporated into daily life. Listen in and find more peace and calm 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 are no longer able to change a situation, we are challenged to change ourselves.
-Victor Frankl
Chapters
0:23 Introduction to Mind-Body Practices
2:31 The Centered Heart and Cardiac Health
4:00 Personal Struggles with Anxiety
7:25 Seeking Healing for Anxiety
9:50 Managing Stress for Health
12:15 Connecting to Inner Calm
13:52 Chapter Three: Relaxation
15:24 Centering Moment Practice
17:24 Long-Term Stress Management Solutions
Summary
In this episode of the Anxiety Coaches Podcast, Gina Ryan delves into the topic of anxiety and mind-body practices to find peace and calm. She shares insights from Susie Amendola's book, "The Centered Heart," which focuses on evidence-based mind-body practices to reduce stress and enhance cardiac health. Drawing from Susie's personal experiences with anxiety and depression, Gina highlights the impact of external factors like drug use on mental health and the importance of seeking alternative healing methods.

Through Susie's journey of overcoming anxiety and depression, Gina emphasizes the need for self-compassion and exploring holistic approaches to wellness. She underscores the significance of stress management practices in regaining control and inner calm, advocating for a combination of therapies that address the body and mind. By prioritizing relaxation and self-care, individuals can navigate the continuum of ease and dis-ease, steering towards improved health outcomes and emotional well-being.

Gina encourages listeners to embrace practices such as yoga, breathing exercises, and dietary changes to foster relaxation and alleviate tension in the body. She echoes Susie's sentiments on the transformative power of deep relaxation and the impact of mindful breathing on reducing stress levels. By incorporating centering moments into daily routines, individuals can cultivate a sense of peace and inner harmony, akin to hitting the reset button for the mind and body.

Reflecting on Viktor Frankl's quote about adapting to challenges by changing ourselves, Gina underscores the importance of finding solace in practices that promote self-transformation amidst adversity. As the episode draws to a close, she leaves listeners with a parting quote and reminder to prioritize self-care, resilience, and embracing change for personal growth. Through sharing insights from "The Centered Heart," Gina empowers her audience to explore holistic approaches to managing anxiety and fostering well-being.
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890: 9 Wise Ways To Work With Panic Attacks

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