The Anxiety Coaches Podcast

In today's episode, Gina shares part two of her interview with author Scott Berkun. In addition to being a successful author, Scott has a listener to the Anxiety Coaches Podcast and a client of Gina Ryan's private coaching. Scott experienced a significant "mental breakdown" in the past and recovered over the course of about a year. Listen in as Scott describes his experience and some of the processes and tools that helped him overcome his difficulties with fear and anxiety.

Find out more about Scott and his work at

https://scottberkun.com/

Stillpoint Fridays is my once-a-week Friday note — a slower, more personal reflection that’s different from what I share on the podcast.

If you’d like a quiet place to land as the week winds down, you can join here: http://eepurl.com/bR2F9P or on our website http://anxietycoachespodcast.com/ and sign up for the newsletter.

Please visit our Sponsor Page to find all the links and codes for our awesome sponsors! https://www.theanxietycoachespodcast.com/sponsors

Website https://www.theanxietycoachespodcast.com/

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Learn more about anxiety What is anxiety?

Free Guided Meditation for Calming Your Anxious Mind 10-Minute Body-Scan Meditation for Anxiety

Chapters

0:27 Finding Calm Through Mischief

3:09 Modern Life and Our Natural Needs

7:18 Rebuilding Community and Connection

11:13 The Turning Point in Recovery

15:39 Accepting Feelings Through Practice

17:14 Preparing for Future Challenges

Summary

In today's episode, Gina shares part two of her interview with author Scott Berkun. In addition to being a successful author, Scott has a listener to the Anxiety Coaches Podcast and a client of Gina Ryan's private coaching. Scott experienced a significant "mental breakdown" in the past and recovered over the course of about a year. Listen in as Scott describes his experience and some of the processes and tools that helped him overcome his difficulties with fear and anxiety.

Chapters

0:27 Finding Calm Through Mischief

3:09 Modern Life and Our Natural Needs

7:18 Rebuilding Community and Connection

11:13 The Turning Point in Recovery

15:39 Accepting Feelings Through Practice

17:14 Preparing for Future Challenges

Summary

We continue our conversation with Scott Berkun about the ideas behind his book and its cover, which features a laughing skeleton. Scott describes it as an image of the trickster spirit: mischief can challenge how seriously we take ourselves and remind us to appreciate being alive amid pressure to achieve and keep up with modern life.We discuss whether modern society contributes to stress and disconnection. Scott reflects on Freud’s argument that civilization brought rules, bureaucracies, jobs and careers that can complicate mental well-being, while Gina recalls how people once found relief through neighbors and small gatherings.

We also talk about how online contact can extend beyond the small communities people are suited to know, and how difficult it can be to build supportive relationships when connection is needed most.Scott shares how, during a mental health crisis, he organized a daily schedule of seeing a different friend each day for several months. He describes the support this gave him and the challenge of creating such connections while anxious or depressed. We consider whether communities and organized groups could help people find regular social support.Scott explains that finding a helpful therapist, reliable mental-health resources and breathing exercises helped him gain stability. Recovery took about a year, and he gradually stopped comparing himself with an idealized version of his past self.

He also discusses how reading *Radical Acceptance* helped him become more present with difficult feelings, and how patience, meditation and regular practice supported his recovery.We close by discussing the value of learning meditation and tolerating small discomforts before a crisis. Scott says earlier experience with meditation and journaling gave him useful habits, though his crisis remained overwhelming, and argues that people could benefit from learning more about how the mind works.

#AnxietyCoachesPodcast #GinaRyan #ScottBerkun #MentalHealth #AnxietyRelief #Mindfulness #Meditation #RadicalAcceptance #TaraBrach #MentalHealthAwareness #InnerPeace #StressManagement #OvercomingAnxiety #SelfHelp #EmotionalWellness #CommunitySupport #DunbarsNumber #Psychology #SelfCare #HealingJourney #MentalHealthRecovery #EasternPhilosophy #Wellness #MentalHealthMatters #MindfulnessPractice #ACP

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In today's episode, Gina shares part one of her interview with author Scott Berkun who shares his personal story of overcoming fear and anxiety. Scott is the best selling author of nine books covering topics from design through self-help. Scott is a long time listener of The Anxiety Coaches Podcast and was a client of Gina's after having what he describes as a mental breakdown. Listen in and learn how Scott overcame his nearly constant fear and anxiety!

Find out more about Scott and his work at

https://scottberkun.com/

Stillpoint Fridays is my once-a-week Friday note — a slower, more personal reflection that’s different from what I share on the podcast.

If you’d like a quiet place to land as the week winds down, you can join here: http://eepurl.com/bR2F9P or on our website http://anxietycoachespodcast.com/ and sign up for the newsletter.

Please visit our Sponsor Page to find all the links and codes for our awesome sponsors! https://www.theanxietycoachespodcast.com/sponsors

Website https://www.theanxietycoachespodcast.com/

Join our community Group Coaching Join our Group Coaching Full or Mini Membership Program

1:1 Coaching Learn more about our One-on-One Coaching

If you prefer to listen AD-FREE, try our Supercast premium access membership:

Learn more about anxiety What is anxiety?

Free Guided Meditation for Calming Your Anxious Mind 10-Minute Body-Scan Meditation for Anxiety

Chapters

0:27 Scott Birkin on Living with Fear

4:28 Fear, Anxiety, and Unexpected Lessons

7:39 Finding Ways to Manage Anxiety

10:11 How Crisis Changed the Book

12:08 The Book’s Rules for Living

16:38 Wisdom, Humor, and Waking Up

Summary

Author and speaker Scott Berkun discusses his career, his experience with fear and anxiety, and his book *How to Live: Rules for People Who Don’t Like Rules*. He describes starting in software, then leaving that career to try writing despite not having formal journalism or English training. His first book did well, leading to a career as an author.Berkun says he learned to manage the physical energy he felt before public speaking and athletic competition, interpreting it as preparation rather than a signal to stop. After a mental health crisis near the end of the pandemic in 2021, however, anxiety became persistent and affected him physically and mentally.

He describes going to the gym for hours as a way to reduce that energy. He also says the crisis changed how he understood people and influenced the more personal focus of his book.He explains that *How to Live* draws on philosophy, other writers’ ideas, and his own experience. The book contains 26 short rules and aims to be honest, accessible, and humorous rather than presenting its author as having everything figured out.

Berkun says many self-help books can feel difficult to apply in daily life, and he wanted to write something that readers could engage with more easily.The first rule, “Don’t die,” is about recognizing the value of being alive and appreciating ordinary experiences. The second, “Wake up,” encourages readers to notice when they have learned something or recognized a mistake, and to focus on what they can do now rather than dwell on lost time. Berkun and host Gina Ryan discuss humor as a way to shift perspective, and the value of drawing on the long history of philosophical and spiritual guidance while recognizing that simply encountering advice may not be enough to create lasting change.

#Podcast #AnxietyCoachesPodcast #GinaRyan #ScottBerkun #HowToLive #Fear #Anxiety #MentalHealth #PersonalGrowth #Mindfulness #SelfHelp #OvercomingFear #MentalBreakdown #Philosophy #Wellness #LivingFully #MindBodyConnection #SelfImprovement #MentalHealthAwareness #EmotionalWellbeing #StressRelief #Inspiration #Podcasting #AuthorInterview #LifeAdvice #Psychology #AnxietyRelief #Humor #Resilience #Awareness #ACP

Stillpoint Fridays is my once-a-week Friday note — a slower, more personal reflection that’s different from what I share on the podcast.

If you’d like a quiet place to land as the week winds down, you can join here: http://eepurl.com/bR2F9P or on our website http://anxietycoachespodcast.com/ and sign up for the newsletter.

Please visit our Sponsor Page to find all the links and codes for our awesome sponsors! https://www.theanxietycoachespodcast.com/sponsors

Website https://www.theanxietycoachespodcast.com/

Join our community Group Coaching Join our Group Coaching Full or Mini Membership Program

1:1 Coaching Learn more about our One-on-One Coaching

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Learn more about anxiety What is anxiety?

Free Guided Meditation for Calming Your Anxious Mind 10-Minute Body-Scan Meditation for Anxiety

Quote:

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In today's episode, Gina discusses fear in the context of the physical nervous system. Claire Weekes' fear-adrenaline-fear cycle is explored, as well as the understanding of anxiety as a state of over-sensitization. Gina offers tips and suggestions to help listeners break out of this cycle and prevent it from happening.

Stillpoint Fridays is my once-a-week Friday note — a slower, more personal reflection that’s different from what I share on the podcast.

If you’d like a quiet place to land as the week winds down, you can join here: http://eepurl.com/bR2F9P or on our website http://anxietycoachespodcast.com/ and sign up for the newsletter.

Please visit our Sponsor Page to find all the links and codes for our awesome sponsors! https://www.theanxietycoachespodcast.com/sponsors

Website https://www.theanxietycoachespodcast.com/

Join our community Group Coaching Join our Group Coaching Full or Mini Membership Program

1:1 Coaching Learn more about our One-on-One Coaching

If you prefer to listen AD-FREE, try our Supercast premium access membership:

Learn more about anxiety What is anxiety?

Free Guided Meditation for Calming Your Anxious Mind 10-Minute Body-Scan Meditation for Anxiety

Quote:

I discovered I always have choices and sometimes it's only a choice of attitude.

-Judith M. Knowlton

Chapters

0:27 Understanding the Fear Cycle

2:47 When Sensations Feel Dangerous

5:53 How Fear Fuels the Cycle

7:39 Interrupting the Cycle

10:32 Anxiety, Exhaustion, and Indecision

13:47 Rest and Recovery

14:58 Finding Your Way Out

16:18 A Closing Thought

Summary

In this episode we discuss the nervous system’s fear cycle and how anxiety can make ordinary physical sensations feel alarming. We describe nervous-system sensitivity as a spectrum, from being able to let sensations pass to feeling overwhelmed by them, and share an example of mistaking a painful gas bubble for a heart attack.We explain how fear can lead to a physical stress response, including the release of adrenaline and cortisol, which can heighten sensitivity and feed further fear.

Repeated cycles of fearful thoughts and reactions can become exhausting, and new sensations or thoughts may arise even after earlier ones have eased.We discuss observing thoughts and bodily sensations rather than reacting automatically. Creating a small pause can help us decide whether a thought requires action or can be allowed to pass, and can make room for a calmer response. We also note that exhaustion can contribute to indecision, reduced self-confidence, and greater distress.

We encourage recognizing where we are in the cycle, allowing ourselves to rest when needed, and accepting that the cycle may begin with chronic stress or sudden trauma. The episode closes with a reminder that even when circumstances offer few options, we can choose our attitude.

#AnxietyCoachesPodcast #Anxiety #NervousSystem #FearCycle #MentalHealth #AnxietyRelief #StressManagement #OvercomingAnxiety #ResponseVsReaction #MindBodyConnection #SelfCare #Mindfulness #MentalHealthAwareness #InnerPeace #RestAndRecovery #EmotionalWellness #AnxietyRecovery #StressRelief #SelfAwareness #HealthAndWellness #MentalWellness #OvercomingFear #EmotionalRegulation #BurnoutRecovery #MindsetShift #AnxietySupport #HealingJourney #MentalHealthMatters #HolisticHealth #PeaceOfMind #GinaRyan #ACP

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In today's episode, Gina concludes her discussion of the benefits of aromatherapy and fragrance for people recovering from anxiety. Specifically, how using fragrance can enhance our experience of the present moment is discussed, including how it can enhance meditation, prayer, contemplation and even our everyday routines. A brief practice for experiencing our senses is included using scent and breathing. Listen in and explore yourself in new ways through the power of scent!

Stillpoint Fridays is my once-a-week Friday note — a slower, more personal reflection that’s different from what I share on the podcast.

If you’d like a quiet place to land as the week winds down, you can join here: http://eepurl.com/bR2F9P or on our website http://anxietycoachespodcast.com/ and sign up for the newsletter.

Please visit our Sponsor Page to find all the links and codes for our awesome sponsors! https://www.theanxietycoachespodcast.com/sponsors

Website https://www.theanxietycoachespodcast.com/

Join our community Group Coaching Join our Group Coaching Full or Mini Membership Program

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If you prefer to listen AD-FREE, try our Supercast premium access membership:

Learn more about anxiety What is anxiety?

Free Guided Meditation for Calming Your Anxious Mind 10-Minute Body-Scan Meditation for Anxiety

Quote:

And forget not that the earth delights to feel your bare feet and the winds long to play with your hair.

-Kahlil Gibran

Chapters

0:27 Scent as a Ritual of Presence

2:24 Aromatherapy’s Spiritual Roots

4:24 Scent as a Doorway to Presence

5:58 Making Ritual Simple

9:27 Creating Sacred Space

11:07 Scent and Remembrance

12:39 Meditation Through Scent

14:10 A Mindful Scent Practice

16:04 The Gift of Being Here

Summary

In this episode, we explore fragrance as a ritual of presence rather than a remedy for anxiety. Drawing on Valerie Ann Wurwood’s *Aromatherapy for the Soul*, we consider how scent has been used in rituals, prayer, meditation, remembrance, and sacred spaces—and how ordinary fragrances can help us mark moments as meaningful.We discuss the difference between routine and ritual: routines are repeated actions, while rituals involve attention and meaning.

A familiar scent paired with breathing, meditation, prayer, or reflection can become a cue to slow down and be present. Which scent feels calming is personal, shaped by memory, context, expectations, and individual preference.We consider how a small space or everyday activity can become a place for intention, without requiring elaborate preparations or a religious setting. Pausing to notice a scent can interrupt anxious thoughts about what comes next and bring attention back to the present.We also explore fragrance as a prompt for memory. A scent may bring to mind a person, place, season, or experience, including memories connected with grief.

We can notice what arises without holding on to it or pushing it away, then return to the breath and the current moment.We close with a brief sensory practice: settle comfortably, notice a scent you enjoy, and gently return your attention to it and your breathing when thoughts wander. The episode reflects on how simple acts of noticing can make ordinary moments more meaningful and offer a way to be present without trying to force a particular feeling.

#AnxietyRelief #Mindfulness #Aromatherapy #NervousSystemCalm #GroundingPractices #GinaRyan #AnxietyCoachesPodcast #Presence #SelfCareRoutine #SensoryGrounding #AromatherapyForTheSoul #MindfulLiving #Intentionality #StressRelief #SacredSpace #InnerPeace #MentalHealthAwareness #CalmYourMind #SensoryAwareness #MeditationPractice #Breathwork #HolisticWellness #DailyRituals #EmotionalWellbeing #PeaceAndCalm #ACP

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In today's episode, Gina continues her discussion of the benefits of aromatherapy and fragrance for individuals recovering from anxiety. More specifically, today the scientific research findings on scent and aromatherapy are explored. Safety considerations to remember when practicing self-care with essential oils are also included in this episode. Listen in and come to better understand the proven benefits of essential oils and how to use them for greatest effect!

Stillpoint Fridays is my once-a-week Friday note — a slower, more personal reflection that’s different from what I share on the podcast.

If you’d like a quiet place to land as the week winds down, you can join here: http://eepurl.com/bR2F9P or on our website http://anxietycoachespodcast.com/ and sign up for the newsletter.

Please visit our Sponsor Page to find all the links and codes for our awesome sponsors! https://www.theanxietycoachespodcast.com/sponsors

Website https://www.theanxietycoachespodcast.com/

Join our community Group Coaching Join our Group Coaching Full or Mini Membership Program

1:1 Coaching Learn more about our One-on-One Coaching

If you prefer to listen AD-FREE, try our Supercast premium access membership:

Learn more about anxiety What is anxiety?

Free Guided Meditation for Calming Your Anxious Mind 10-Minute Body-Scan Meditation for Anxiety

Quote:

Our senses connect us intimately to the past, connect us in ways that most of our cherished ideas never could.

-Diane Ackerman

Chapters

0:27 Welcome to the Anxiety Coaches Podcast

2:20 What the Research Says About Aromatherapy

4:27 Lavender and Anxiety

5:57 How Scent, Memory, and Context Interact

9:59 Pleasant Scents and the Body

11:38 Using Aromatherapy Without Pressure

14:01 Creating a Grounding Scent Ritual

15:12 Essential Oil Safety

16:26 What We Know—and What We Don’t

17:36 Let Your Senses Support You

Summary

In this episode, we examine whether aromatherapy can help with anxiety and what current research can—and cannot—tell us. Reviews of studies on inhaled essential oils report reductions in self-reported anxiety, including studies of lavender, but the research varies in quality and methods. The evidence does not establish essential oils as a treatment for anxiety disorders.We discuss why people may respond differently to the same scent. Personal memories, preferences, expectations and surroundings can shape the experience, and scents are difficult to study without participants knowing what they are smelling.

A scent enjoyed during a quiet, repeated practice may also become associated with settling down.We consider emerging research linking personally pleasant odors with changes in breathing, heart rate and heart rate variability. This does not mean that one particular oil calms everyone. Aromatherapy may be a complementary part of a supportive routine, alongside practices such as taking comfortable breaths, sitting quietly, journaling or meditating—not a replacement for other care.We suggest approaching scent with curiosity rather than expecting it to remove anxiety. A scent could be an essential oil, tea, flower, citrus or another familiar smell; we can notice whether it feels pleasant, brings up a memory, irritates us or has no effect.

There is no need to find a “perfect” oil or to feel that something is wrong if a scent does not help.We also cover safety. Essential oils are concentrated and can cause skin irritation, allergic reactions or other effects; some can increase sensitivity to sunlight when applied to the skin. We advise against ingesting them without appropriate medical guidance and recommend consulting a healthcare professional before therapeutic use when pregnant, breastfeeding, taking medication or managing health concerns.

#Anxiety #Aromatherapy #EssentialOils #Lavender #MentalHealth #StressRelief #Relaxation #Scent #OlfactorySystem #MindBody #Breathing #HeartRateVariability #NervousSystem #SelfCare #Mindfulness #Calm #Grounding #HolisticHealth #WellBeing #ComplementaryTherapy #Psychology #BrainBody #Presence #Rituals #SensoryExperience #PersonalWellBeing #InternalPeace #Neuroscience #WellnessPractices #EmotionalHealth #Memory #AnxietyRelief #AnxietyCoachesPodcast #GinaRyan #DianeAckerman #BeWell #Aloha #ACP

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In today's episode, Gina explores the use of realizing the sacredness of the present moment for decreasing our suffering relating to anxiety. Gina discusses the anxiety that emanates from a focus on our mortality and individuality, and the separateness and aloneness that are associated with these issues. Gina offers listeners a number of suggestions for cultivating sacred moments in which we can experience refreshing emotions such as gratitude and compassion.

Stillpoint Fridays is my once-a-week Friday note — a slower, more personal reflection that’s different from what I share on the podcast.

If you’d like a quiet place to land as the week winds down, you can join here: http://eepurl.com/bR2F9P or on our website http://anxietycoachespodcast.com/ and sign up for the newsletter.

Please visit our Sponsor Page to find all the links and codes for our awesome sponsors! https://www.theanxietycoachespodcast.com/sponsors

Website https://www.theanxietycoachespodcast.com/

Join our community Group Coaching Join our Group Coaching Full or Mini Membership Program

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If you prefer to listen AD-FREE, try our Supercast premium access membership:

Learn more about anxiety What is anxiety?

Free Guided Meditation for Calming Your Anxious Mind 10-Minute Body-Scan Meditation for Anxiety

Quote:

Your sacred space is where you can find yourself over and over again.

-Joseph Campbell

Chapters

0:27 Sacred Moments for Calm

4:11 Feeling Alone and Separate

6:33 Reconnecting Through Practice

8:47 Values and Obituary Reflection

10:55 Qualities of Sacred Moments

13:53 Finding Sacredness Daily

15:56 Joseph Campbell’s Quote

Summary

In this episode, we talk about decreasing anxiety by increasing sacred moments and giving more attention to the spiritual side of life alongside mind and body practices. We explain that anxiety treatment often focuses on thoughts and physical symptoms, but that a neglected sense of spiritual connection can also play an important role.

We describe how feelings of separateness, aloneness, and disconnection can intensify anxiety and panic. We also connect this to the idea that some anxious experiences are tied to awareness of mortality and individuality, and that sacred moments can help create a sense of connection to something larger than ourselves.We share practical ways to increase sacred moments without adding extra time or effort, including gratitude, connecting with God, creation, community, or the larger world, and living according to our highest values. We also suggest reviewing our priorities and even writing our own obituary as a way to clarify what matters most.

We outline qualities that can appear in sacred moments, such as gratitude, connection, support, bittersweet sadness, awe, compassion, inner peace, preciousness, and a sense of being blessed, cherished, or held as holy. We conclude that these moments can bring more stillness into daily life and support healing within the mind-body-spirit triad.

#AnxietyRelief #MindBodySpirit #SacredMoments #StressReduction #InnerPeace #HealingJourney #Mindfulness #EmotionalWellbeing #PersonalGrowth #SpiritualConnection #MentalHealthMatters #HolisticHealth #SelfCare #GratitudePractice #AnxietyRecovery #FindYourPeace #DailyMindfulness #WellnessJourney #CalmYourNervousSystem #MindBodyConnection #SelfDiscovery #HolisticWellness #MentalHealthRecovery #PresentMomentAwareness #GinaRyan #AnxietyCoachesPodcast #ACP

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 shares more knowledge about the importance of scent and aroma in our lives and our anxiety recovery. In particular, the connection between scent, memory, emotion (and anxiety) is discussed. The Proust phenomenon in particular is discussed: how scents can trigger intense autobiographical memories from our past and bring back past experiences to the present (and how this can aid us on our anxiety recovery and emotional stabilization journey). An exercise using scent is recommended for listeners.

Stillpoint Fridays is my once-a-week Friday note — a slower, more personal reflection that’s different from what I share on the podcast.

If you’d like a quiet place to land as the week winds down, you can join here: http://eepurl.com/bR2F9P or on our website http://anxietycoachespodcast.com/ and sign up for the newsletter.

Please visit our Sponsor Page to find all the links and codes for our awesome sponsors! https://www.theanxietycoachespodcast.com/sponsors

Website https://www.theanxietycoachespodcast.com/

Join our community Group Coaching Join our Group Coaching Full or Mini Membership Program

1:1 Coaching Learn more about our One-on-One Coaching

If you prefer to listen AD-FREE, try our Supercast premium access membership:

Learn more about anxiety What is anxiety?

Free Guided Meditation for Calming Your Anxious Mind 10-Minute Body-Scan Meditation for Anxiety

Quote:

The smell and taste of things remain poised a long time, like souls, ready to remind us...

-Marcel Proust

Chapters

0:27 Scent and Memory

2:31 The Madeleine Effect

6:31 When Scents Hurt

8:47 Scent and Attachment

12:06 Calming Anxious Triggers

13:24 A Scent Experiment

Summary

In this episode we continue our exploration of scent and its connection to memory, emotion, and anxiety. We talk about how a smell can suddenly bring back a vivid moment from the past, sometimes with a strong sense of being there again.

We discuss the Proust phenomenon and the way odor can trigger autobiographical memories, often from early childhood. We also explain that these memories are not simply recalled on command, but can arrive spontaneously through a sensory cue.We look at how smell is linked to brain systems involved in emotion and memory, including the amygdala and hippocampus. We also note that scent can bring back difficult memories, grief, or sadness, not only pleasant nostalgia.

We then connect this to anxiety, noting that a current feeling may be tied to something in the present that reminds us of the past. We encourage curiosity about what a scent may be associated with, while also grounding ourselves in the present moment.We also discuss smell and attachment, including familiar scents connected to loved ones, babies, pets, and personal spaces. We end by inviting listeners to notice a meaningful scent during the week, observe what it brings up, and remember that a memory is something we are experiencing now, not something we are reliving exactly as it was.

#AnxietyCoachesPodcast #ScentAndMemory #ProustPhenomenon #OlfactorySystem #EmotionalWellbeing #Mindfulness #AnxietyRelief #MentalHealth #AutobiographicalMemory #NostalgiaAndGrief #EmotionalRegulation #BrainAndScent #SensoryGrounding #ChildhoodMemories #MindfulAwareness #AnxietySupport #EmotionalHealing #SelfCare #SmellAndEmotion #LimbicSystem #PersonalGrowth #HealingJourney #MentalHealthAwareness #CalmTheMind #PresentMoment #SensoryTriggers #PsychologyOfScent #InnerChildHealing #AnxietyManagement #MindBodyConnection #GinaRyan #ACP

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 discusses the miraculous benefits that aromas, including essential oils, can hold for people suffering with anxiety. In some detail, the work of Valerie Ann Worwood is discussed, especially her book: The Fragrant Mind. The point is emphasized that one is not simply looking at a list of fragrances and their corresponding effect and then smelling those fragrances. One instead tries a range of fragrances and determines a particular fragrance's effect in his or her self. Get to know yourself better through aromatherapy and discover fragrances that can help you relax and reduce your anxiety, listen in today!

Stillpoint Fridays is my once-a-week Friday note — a slower, more personal reflection that’s different from what I share on the podcast.

If you’d like a quiet place to land as the week winds down, you can join here: http://eepurl.com/bR2F9P or on our website http://anxietycoachespodcast.com/ and sign up for the newsletter.

Please visit our Sponsor Page to find all the links and codes for our awesome sponsors! https://www.theanxietycoachespodcast.com/sponsors

Website https://www.theanxietycoachespodcast.com/

Join our community Group Coaching Join our Group Coaching Full or Mini Membership Program

1:1 Coaching Learn more about our One-on-One Coaching

If you prefer to listen AD-FREE, try our Supercast premium access membership:

Learn more about anxiety What is anxiety?

Free Guided Meditation for Calming Your Anxious Mind 10-Minute Body-Scan Meditation for Anxiety

Quote:

Smell is a potent wizard that transports us across thousands of miles and all the years we have lived.

-Helen Keller

Chapters

0:27 Smell and Memory

2:53 Odor and Emotion

5:20 Personal Scent Responses

7:23 Curiosity Over Control

9:23 Scent as Calm Cue

11:26 Senses for Anxiety

14:12 Noticing Your Scents

15:45 Helen Keller Quote

Summary

In this episode, we discuss the role of smell in anxiety, memory, and emotion, and we focus on how fragrance can affect us in highly individual ways. We look at the connection between olfaction, the brain, and autobiographical memory, including the experience of a scent suddenly bringing a person back to a vivid past moment.We also consider research on odor-associated memories and the idea that smells can become linked with emotion through personal experience and context.

We note that the same fragrance can feel comforting to one person and unpleasant to another, and we emphasize that these differences are normal.Rather than treating aromatherapy as a fixed formula, we explore a more personal approach: noticing which scents we naturally respond to, which ones feel grounding, and which ones we associate with calm.

We suggest pairing a chosen scent with an already calming practice, so that the smell may become part of a repeated cue for slowing down.We close by encouraging simple observation of everyday scents at home or outdoors, without trying to force a result. We invite listeners to notice bodily reactions, memories, and feelings, and to treat these responses as information.

#AnxietyRelief #Mindfulness #Aromatherapy #MentalHealthAwareness #SenseOfSmell #NervousSystemRegulation #SelfCare #EmotionalWellbeing #MindBodyConnection #AnxietySupport #GinaRyan #AnxietyCoachesPodcast #Olfaction #ProustPhenomenon #SensoryAwareness #EmotionalHealth #PsychologicalStress #ScentsAndMemory #HolisticWellness #MentalWellness #GroundingTechniques #EverydayMindfulness #PersonalGrowth #CalmYourMind #MentalHealthSupport #ACP

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In today's episode, Gina discusses the three circles of anxiety: the circle of concern, the circle of influence and the circle of control. These three principles, when understood correctly, can really help one to cool unnecessary anxiety and optimize one's thoughts and behavior. Focus your energy on what you can change, let go of the rest. Listen in for helpful insights on these powerful organizational principles for your mind and start living better today!

Stillpoint Fridays is my once-a-week Friday note — a slower, more personal reflection that’s different from what I share on the podcast.

If you’d like a quiet place to land as the week winds down, you can join here: http://eepurl.com/bR2F9P or on our website http://anxietycoachespodcast.com/ and sign up for the newsletter.

Please visit our Sponsor Page to find all the links and codes for our awesome sponsors! https://www.theanxietycoachespodcast.com/sponsors

Website https://www.theanxietycoachespodcast.com/

Join our community Group Coaching Join our Group Coaching Full or Mini Membership Program

1:1 Coaching Learn more about our One-on-One Coaching

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Learn more about anxiety What is anxiety?

Free Guided Meditation for Calming Your Anxious Mind 10-Minute Body-Scan Meditation for Anxiety

Quote:

You have power over your mind—not outside events. Realize this, and you will find strength.

-Marcus Aurelius

Chapters

0:27 Boundaries and Control

2:35 The Three Circles

5:48 Anxiety’s Control Trap

7:39 Sorting a Critical Comment

12:27 Caring Without Carrying

15:32 Practicing Letting Go

19:26 Returning to What’s Yours

Summary

In this episode we continue our discussion of boundaries and focus on the idea that boundaries are about more than saying no. We look at how anxious thinking often takes responsibility for too many things, including other people’s reactions, opinions, and future outcomes.

We revisit the three circles framework: circle of concern, circle of influence, and circle of control. We explain that concern includes many things we care about, but caring about something does not mean we can control it. Influence includes the ways our words, actions, and choices may affect a situation, while control is limited to what is actually in our hands, such as our responses, attention, and whether we pause before acting.

We also look at how anxiety tries to enlarge our sense of control through worry, overthinking, and replaying conversations. We use the example of receiving a critical comment and sort the situation into the three circles, showing that the other person’s opinion is concern, while our response and boundaries are within our control.

Finally, we emphasize that the goal is not to stop caring, but to care without carrying everything. We practice asking what belongs to concern, influence, or control, and return to what is ours to do in the present moment. The episode closes with encouragement to treat this as an ongoing practice and to let go of what is not ours to manage.

#AnxietyRelief #MentalHealth #Boundaries #Mindfulness #StressManagement #PersonalGrowth #SelfCare #EmotionalWellness #AnxietySupport #CopingSkills #InnerPeace #HealingJourney #AnxietyAwareness #EmotionalHealth #MentalWellness #SelfLove #HealthyBoundaries #PeoplePleasing #Overthinking #WorryFree #MindfulLiving #AnxietyReliefTips #EmotionalIntelligence #SelfAwareness #CalmMind #StressRelief #MentalClarity #EmotionalFreedom #LifeCoaching #HolisticHealth #PeaceOfMind #AnxietyManagement #NervousSystemRegulation #SelfMastery #IntentionalLiving #ACP

#GinaRyan #AnxietyCoachesPodcast

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In today's episode, Gina shares steps for adapting to any particular fears we may have and how to become more confident and comfortable by doing so. Through patience and self kindness, following these tips can lead to great changes in your life!

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Stillpoint Fridays is my once-a-week Friday note — a slower, more personal reflection that’s different from what I share on the podcast.

If you’d like a quiet place to land as the week winds down, you can join here: http://eepurl.com/bR2F9P or on our website http://anxietycoachespodcast.com/ and sign up for the newsletter.

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Learn more about anxiety What is anxiety?

Free Guided Meditation for Calming Your Anxious Mind 10-Minute Body-Scan Meditation for Anxiety

Quote:

Without darkness nothing comes to birth, as without light nothing flowers.

-May Sarton

Chapters

0:27 Fear as Teacher

3:25 Kindness and Curiosity

4:12 Start with Small Steps

5:17 Practice at the Airport

7:55 Expand the Next Step

9:47 Put Joy on the Other Side

13:06 Closing Reflection

Summary

In this episode, we talk about letting fear be a teacher by focusing on external fears first, such as public speaking, flying, driving, grocery stores, or other places and situations that trigger anxiety. We look at how these experiences can be approached as opportunities to build confidence rather than as things to avoid.We emphasize doing this with self-kindness, non-judgment, and a curious mindset.

The first step is to take small, manageable steps and to check in with our body and breathing so we do not overwhelm ourselves. We use the example of fear of flying, beginning with simply going to the airport in a calm, intentional way and observing what happens from a distance or in a low-pressure setting.The next step is to expand gradually by repeating the practice until it feels routine and less threatening.

We point out that the goal is to let our mind and body experience the situation as safe through repetition, while noticing and appreciating small gains along the way.We also talk about putting something meaningful on the other side of the fear, so we have a reason to move through it. In the example of flying, this could mean taking a short flight to visit someone we care about. We close by encouraging patience, imperfection, and one small step at a time, rather than expecting immediate or perfect results.

#AnxietyCoachesPodcast #GinaRyan #AnxietyRelief #MentalHealth #FacingFears #OvercomingAnxiety #NervousSystemRegulation #Mindfulness #PersonalGrowth #PanicManagement #EmotionalWellness #HealingJourney #AnxietySupport #SelfKindness #CalmYourMind #StressManagement #HolisticWellness #CourageOverFear #AnxietyFree #AnxietyRecovery #AgoraphobiaSupport #FearAsATeacher #ExposureTherapy #MentalHealthPodcast #MindfulLiving #SelfCompassion #AnxietyHelp #CalmTheNervousSystem #OvercomingFear #AnxietyWarrior #HealingAnxiety #PeaceOfMind #MentalHealthAwareness #ACP

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In today's episode, Gina discusses social boundaries and how a variety of social cues can trigger anxiety, especially when we are not cognizant of our boundaries or how to manage them for maximum wellness. Understanding and maintaining our boundaries enables us to keep our sense of self intact and communicate this sense of self to others. Simple phrases to use while interacting with others to help you maintain healthy boundaries are provided.

Stillpoint Fridays is my once-a-week Friday note — a slower, more personal reflection that’s different from what I share on the podcast.

If you’d like a quiet place to land as the week winds down, you can join here: http://eepurl.com/bR2F9P or on our website http://anxietycoachespodcast.com/ and sign up for the newsletter.

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Learn more about anxiety What is anxiety?

Free Guided Meditation for Calming Your Anxious Mind 10-Minute Body-Scan Meditation for Anxiety

Quote:

Daring to set boundaries is about having the courage to love ourselves, even when we risk disappointing others.

-Brené Brown

Chapters

0:27 Boundary Crossings and Self-Trust

2:18 Beyond Boundary Phrases

4:55 Stop Mind-Reading Others

7:41 Facts Versus Interpretations

10:20 Simple Boundary Phrases

12:37 Feeling Uncomfortable Is Normal

14:25 Allowed to Disappoint Others

16:28 Practice Small Boundaries

18:09 Caring Without Abandoning Yourself

19:25 Return to Yourself

Summary

In this episode we talk about boundaries and how they relate to anxiety. We focus on what happens when someone makes a comment about our clothing, food, time, or life choices, and how a brief uncomfortable moment can turn into hours or days of worry.We explain that a boundary is not a wall or a punishment.

It is a way of saying what we are and are not comfortable with. We also look at the difference between responding because something matters to us and explaining ourselves because we cannot tolerate disapproval.A main theme is self-trust. We discuss how anxiety often comes from trying to figure out what other people think and from reacting to our own discomfort after a boundary is crossed.

We separate facts from interpretations and note that other people’s opinions are not something we have to fix or manage.We also offer simple phrases for the moment, such as saying we are comfortable, that we would rather not discuss something, or that something works for us. We encourage saying it once, allowing silence, and noticing the urge to over-explain.Finally, we describe the practice of allowing discomfort, disappointment, and misunderstanding without abandoning ourselves. The goal is not to stop caring what others think, but to care without giving up our own comfort or self-respect.

#anxiety #boundaries #selftrust #personalgrowth #mentalhealth #emotionalwellness #selfcare #communication #relationshipadvice #peoplepleasing #overcominganxiety #mindfulness #emotionalfreedom #settinglimits #mentalpeace #personalboundaries #vulnerability #selfcompassion #brenebrown #innerpeace #emotionalregulation #anxietyrelief #emotionalboundaries #selfacceptance #emotionalintelligence #mentalresilience #personaldevelopment #assertiveness #healthyliving #selfrespect #emotionalhealing #nervoussystemregulation #copingstrategies #mindfulnesspractice #psychologicalsafety #emotionalmaturity #buildingtrust #courage #innerstrength #selfawareness #validation #emotionalindependence #stressmanagement #mindsetshift #healingjourney #mentalwellness #peaceofmind #selflove #emotionalstrength #lifeskills #ACP #anxietycoachespodcast #GinaRyan

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In today's episode, Gina discusses the affects of anxiety on the digestive system. Anxiety can cause all kinds of bodily symptoms and the stomach and lower digestive system are particularly susceptible to this. Common symptoms include nausea, bloating, urgent bowel movements and tightness in the stomach. Listen in to learn how to deal with and reduce or eliminate these digestive system related anxiety symptoms today!

Stillpoint Fridays is my once-a-week Friday note — a slower, more personal reflection that’s different from what I share on the podcast.

If you’d like a quiet place to land as the week winds down, you can join here: http://eepurl.com/bR2F9P or on our website http://anxietycoachespodcast.com and sign up for the newsletter.

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Learn more about anxiety What is anxiety?

Free Guided Meditation for Calming Your Anxious Mind 10-Minute Body-Scan Meditation for Anxiety

Quote:

You can't stop the waves, but you can learn to surf.

-Jon Kabat-Zinn

Chapters

0:27 Anxiety and the Stomach

5:04 Breaking the Fear Loop

9:19 Reframing Food Fears

12:51 Letting Sensations Pass

16:05 Living Beyond Symptoms

18:58 Surfing the Waves

Summary

In this episode we talk about the connection between anxiety and stomach symptoms, including nausea, butterflies, bloating, urgent bowel movements, tightness, and a feeling of a knot or pit in the stomach. We explain that anxiety is not only a thought process, but also a physical experience.We describe how the digestive system and nervous system are closely connected.

When the nervous system senses stress or threat, digestion can change, and ordinary stomach sensations can become more noticeable. We note that a sensation can be real without meaning that something is dangerous.We also talk about the cycle that can develop when we begin watching the stomach closely. Attention can make normal digestive activity feel louder, and fear can lead to more scanning, checking, and concern. We encourage letting the stomach do its job without constant monitoring, while also seeking medical advice for new, persistent, severe, or concerning symptoms.We then discuss how anxiety can affect eating habits. People may avoid foods, eat less, or limit themselves to what feels safe, which can keep fear going. We suggest shifting from trying to guarantee certainty to accepting that sensations may come and still being able to continue with the day.

Finally, we focus on practicing a different response when stomach sensations appear: pausing, breathing, allowing the sensation to be there, and returning attention to daily life. We emphasize that a calm life does not require a perfectly calm body, and that we can learn not to panic every time the body sends a signal.

#AnxietyRelief, #GutBrainConnection, #AnxietyAndStomach, #NervousSystemRegulation, #SomaticHealing, #AnxietyCoach, #MindBodyConnection, #HealthAnxiety, #ChronicAnxiety, #CalmYourBody, #MentalHealthSupport, #PhysicalAnxiety, #AnxietyRecovery, #MindfulnessPractice, #EmotionalWellness, #AnxietyRelief, #GutBrainConnection, #StomachAnxiety, #NervousSystemRegulation, #SomaticHealing, #AnxietyCoach, #MindBodyConnection, #HealthAnxiety, #ChronicAnxiety, #CalmYourBody, #MentalHealthSupport, #PhysicalAnxiety, #AnxietyRecovery, #MindfulnessPractice, #EmotionalWellness, #DigestionAndAnxiety, #PanicSymptoms, #BodyAwareness, #SomaticSymptoms, #AnxietyHealingJourney, #NervousSystemHealing, #AnxietyCoachesPodcast, #ACP, #GinaRyan

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In today's episode, Gina discusses the anxiety of waiting, such as occurs in long lines at the market or on busy city streets or the highway where traffic is congested. Gina offers listeners three specific methods to bring mindfulness to bear on these moments when the waiting seems to last forever and help soothe the angst and discomfort that can arise.

Stillpoint Fridays is my once-a-week Friday note — a slower, more personal reflection that’s different from what I share on the podcast.

If you’d like a quiet place to land as the week winds down, you can join here: http://eepurl.com/bR2F9P or on our website http://anxietycoachespodcast.com/ and sign up for the newsletter.

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Learn more about anxiety What is anxiety?

Free Guided Meditation for Calming Your Anxious Mind 10-Minute Body-Scan Meditation for Anxiety

Quote:

Do not let the behavior of others destroy your inner peace.

–Dalai Lama

Chapters

0:27 Waiting Without Panic

3:44 Mindfulness Helps Waiting

7:23 Breath Through Uncertainty

8:50 Practice Little Waits

11:54 Love While Waiting

Summary

In this episode, we talk about three tips for handling anxiety that comes up while waiting. We begin by noting that common situations like standing in line, being delayed at the airport, or waiting in traffic can feel very uncomfortable, even though the discomfort itself is not dangerous.

The first tip is to be with the breath through uncertainty. We are encouraged to slow down, notice the inhale and exhale, and extend the exhale if possible. This is presented as a way to reduce stress and send the body a message that there is no immediate danger.

The second tip is to wait on purpose in small, ordinary moments. We can use brief waits, such as waiting for a computer to load, a meeting to begin, or the kettle to boil, as practice for remaining present without reaching for distraction. These small exercises are described as helping us build patience and prepare for bigger waits.

The third tip is to extend love and kindness. We can do this by smiling, laughing, connecting with others, and also being kind to ourselves when waiting makes us frustrated or late. The episode ends by emphasizing that these practices can help protect our inner peace.

#AnxietyRelief #Mindfulness #MentalHealthAwareness #StressManagement #CalmYourMind #PatienceIsAVirtue #EmotionalResilience #MindfulLiving #AnxietySupport #SelfCareEveryday #BreatheThroughIt #MentalWellness #AnxietyCoach #InnerPeace #HealthyMind #CopingWithAnxiety #MindfulBreathing #OvercomingStress #MentalHealthTips #AnxietyReliefTools #SelfCompassion #EmotionalWellbeing #StressRelief #Calmness #DailyMindfulness #MindsetShift #HealingJourney #AnxietyAwareness #PeacefulMind #MentalClarity #ACP #Gina Ryan #AnxietyCoachesPodcast

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In today's episode, Gina shares a helpful process for restoring a calm, peaceful mindset at the start of your day. This practice is framed as particularly useful for the seasonal transition from summer to autumn, but the practice can be useful at any time of year. Three key points of emphasis in this morning reset: light, breath and movement. Listen in and add another routine to your toolkit and achieve a more peaceful, balanced start to your day!

Stillpoint Fridays is my once-a-week Friday note — a slower, more personal reflection that’s different from what I share on the podcast.

If you’d like a quiet place to land as the week winds down, you can join here: http://eepurl.com/bR2F9P or on our website http://anxietycoachespodcast.com/ and sign up for the newsletter.

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Learn more about anxiety What is anxiety?

Free Guided Meditation for Calming Your Anxious Mind 10-Minute Body-Scan Meditation for Anxiety

Quote:

To listen is to lean in, softly, with a willingness to be changed by what we hear.

-Mark Nepo

Chapters

0:27 Summer Transition Anxiety

6:13 Morning Reset Basics

9:25 Breath and Presence

12:19 Gentle Movement Practice

15:33 No Perfect Morning

18:00 Bridging Into September

Summary

In this episode, we talk about the shift from summer routines into the busier pace of September, and how that change can bring a sense of urgency. We describe how mornings may start with mental rehearsing, checking the phone, and thinking ahead to appointments, traffic, and responsibilities before the day has even begun.We focus on a gentle morning “reboot” made up of three parts: light, breath, and movement.

The idea is not to create a perfect routine, but to give the body time to catch up with the day and to begin without feeling like we are in emergency mode.First, we talk about getting morning light by opening curtains, standing by a window, or stepping outside. We use this moment to orient to the present by noticing the room, the time, and simple details in the environment, shifting attention away from anxious thoughts and toward what is actually happening now.Next, we discuss slow, comfortable breathing as a supportive practice. We emphasize that we are not trying to force calm or use breathing only when anxiety is high, but to let the exhale be easy and unhurried as part of everyday nervous system care.

Finally, we add simple movement such as stretching, rolling the shoulders, walking around, or stepping outside. We explain that movement can help the body wake up and can also widen attention outward instead of staying focused on internal monitoring.We close by reminding listeners not to turn the morning routine into a test. The goal is not to feel calm every day, but to begin from wherever we are and carry more flexibility into the rest of the day.

#AnxietyRelief #MorningRoutine #NervousSystemRegulation #MentalHealthSupport #MindfulLiving #SeasonalTransition #StressManagement #SelfCareEveryday #CalmMind #AnxietyCoachesPodcast #BackToSchoolAnxiety #AutumnVibes #MindfulnessPractice #GroundingTechniques #MentalHealthAwareness #SlowLiving #EmotionalWellness #StressRelief #HealthyHabits #Resilience #SomaticHealing #CircadianRhythm #HolisticHealth #DailyRhythm #WellnessJourney #GinaRyan #ACP

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In today's episode, Gina shares a most calming, soothing salve with listeners. The practice of meditation is discussed. It is emphasized that meditation does not require anything of you. Meditation is an opportunity to exist for a time in freedom, without any external demands on you. Listen in and enjoy an extended moment of peace as Gina guides you through a meditation of space and stillness. Remember your peace and calm.

Stillpoint Fridays is my once-a-week Friday note — a slower, more personal reflection that’s different from what I share on the podcast.

If you’d like a quiet place to land as the week winds down, you can join here: http://eepurl.com/bR2F9P or on our website http://anxietycoachespodcast.com/ and sign up for the newsletter.

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Learn more about anxiety What is anxiety?

Free Guided Meditation for Calming Your Anxious Mind 10-Minute Body-Scan Meditation for Anxiety

Chapters

0:27 Meditation Without Striving

5:03 Rest Instead of Fixing

9:49 Settling Into Stillness

11:29 Breathing and Letting Be

13:30 The Mind Wants a Job

14:22 Off Duty for a Moment

15:24 Sounds Can Come and Go

18:36 Closing With Gentle Return

In this episode, we focus on meditation as a simple way of being with ourselves, rather than another task to complete or another method for fixing anxiety. We talk about how meditation can become part of a checklist, and instead offer it as a few minutes with nothing to do and nowhere to go.We explore how anxiety pulls us into the future, constant checking, and self-monitoring.

We note that being caught in thought is not the same as being present with ourselves, and that meditation gives us a brief break from trying to manage every feeling, sensation, or thought.The second half of the episode is a guided meditation. We settle the body, notice support beneath us, and observe the breath without trying to change it. We practice allowing thoughts, sensations, restlessness, and anxiety to be present without reacting to them.We also spend time noticing the body, sounds in the environment, and the mind’s urge to evaluate whether meditation is working.

The practice emphasizes that nothing needs to be achieved, and that even uncomfortable feelings can be here without needing to be solved.At the end, we return attention to the room and the body, and we are encouraged to carry this into daily life by taking small moments of quiet without waiting until we feel overwhelmed.

#AnxietyCoachesPodcast #Mindfulness #MeditationPractice #AnxietyRelief #SelfSurveillance #PresentMoment #MentalHealth #OvercomingAnxiety #SomaticAwareness #Aloha #GinaRyan #GuidedMeditation #AnxietySupport #NervousSystemHealing #MindfulLiving #StressRelief #InnerPeace #MentalHealthAwareness #CalmYourMind #SelfCareFirst #GroundingExercise #EmotionalWellbeing #PeaceAndCalm #SelfCompassion #MentalWellness #LetGo #Breathwork #FindYourCalm #MindsetShift #HealingAnxiety #PresenceOverPerfection #MentalHealthMatters #WellnessJourney #MeditationCommunity #StressLess #MindfulMoments #PodcastLife #HealthAndWellness #QuietTheMind #SelfLove #GinaRyan

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In today's episode, Gina discusses morning anxiety, what it is and how to tolerate it. Our cortisol is released each morning to help us wake up and prepare physiologically for the day. This is entirely normal and expected. Many people with chronic anxiety, however, can be highly adversely affected by this process, often starting the day with high anxiety if not outright panic. Listen in to this episode to gain more insight into our physiological awakening process and how to become more accustomed to it without succumbing to substantial anxiety in the morning.

Stillpoint Fridays is my once-a-week Friday note — a slower, more personal reflection that’s different from what I share on the podcast.

If you’d like a quiet place to land as the week winds down, you can join here: http://eepurl.com/bR2F9P or on our website http://anxietycoachespodcast.com/ and sign up for the newsletter.

Please visit our Sponsor Page to find all the links and codes for our awesome sponsors! https://www.theanxietycoachespodcast.com/sponsors

Website https://www.theanxietycoachespodcast.com/

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Learn more about anxiety What is anxiety?

Free Guided Meditation for Calming Your Anxious Mind 10-Minute Body-Scan Meditation for Anxiety

Quote:

An early-morning walk is a blessing for the whole day.

-Henry David Thoreau

Chapters

0:27 Morning Anxiety Explained

3:05 Cortisol and Wake-Up

6:31 Sensations Before Stories

9:03 Stop Checking Yourself

11:28 Morning Light Matters

14:35 Caffeine and Activation

17:59 Food and Sleep Rhythms

21:35 Unwinding for Better Sleep

23:18 A Simple Morning Plan

24:23 Don’t Predict the Day

Summary

In this episode we talk about morning anxiety and the way many people wake up already feeling activated, with physical sensations like a racing heart, butterflies, tension, or dread before the day has even started. We explain that this does not necessarily mean something is wrong, because the body is designed to become more alert in the morning.We look at the nervous system’s role in this process, including the cortisol awakening response.

We describe cortisol as a normal part of metabolism, immune function, blood pressure, energy, and the sleep-wake cycle, and we note that morning activation is physiology rather than pathology.We also focus on the pattern where the body sensation comes first and the mind then creates a frightening story around it. We point out that checking in repeatedly with anxiety first thing in the morning can train the brain to expect danger, and we suggest noticing sensations without immediately investigating them.We then offer simple ways to respond, such as getting out of bed, opening curtains, letting in morning light, drinking water, stretching, taking a short walk, and doing ordinary morning tasks.

We also discuss caffeine and sleep, encouraging people to notice how caffeine affects them, to support sleep with consistent rhythms, and to avoid turning sleep habits into another source of anxiety.Finally, we emphasize that a difficult morning does not predict the rest of the day. We suggest treating morning anxiety as a feeling rather than a prophecy, and we encourage beginning the day with small, practical steps instead of trying to solve everything from bed.

#Anxiety #MorningAnxiety #Cortisol #NervousSystem #AnxietyCoachesPodcast #GinaRyan #MentalHealth #StressManagement #Mindfulness #SecondFear #CortisolAwakeningResponse #SelfCare #SleepHygiene #CircadianRhythm #PanicRecovery #AnxietyRelief #MindBody #MentalWellness #CaffeineFree #MorningRoutine #SomaticAwareness #OvercomingAnxiety #StressRelief #Healing #MentalHealthAwareness #WellnessJourney #CalmYourMind #AnxietySupport #ACP

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In today's episode, Gina discusses why anxiety can increase with an often overlooked time of year: early September, the traditional timing for the restart of the school year. This late August, early September anxiety is suggested to be intrinsic to somatic memory established during childhood, particularly of the stress of newness, uncertainty and social pressures. A particular anxiety clearing practices is included: the September body audit. Listen in and start clearing your seasonal anxiety today!

Stillpoint Fridays is my once-a-week Friday note — a slower, more personal reflection that’s different from what I share on the podcast.

If you’d like a quiet place to land as the week winds down, you can join here: http://eepurl.com/bR2F9P or on our website http://anxietycoachespodcast.com/ and sign up for the newsletter.

Please visit our Sponsor Page to find all the links and codes for our awesome sponsors! https://www.theanxietycoachespodcast.com/sponsors

Website https://www.theanxietycoachespodcast.com/

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Learn more about anxiety What is anxiety?

Free Guided Meditation for Calming Your Anxious Mind 10-Minute Body-Scan Meditation for Anxiety

Quote:

The past is never dead. It’s not even past.

-William Faulkner

Chapters

0:27 September Anxiety Begins

5:03 Old School Patterns

9:11 Social Nervous System

13:52 September Body Audit

17:52 Building a New September

Summary

In this episode, we talk about why late August and early September can trigger anxiety or dread even when there is no current reason for it. We explore how familiar seasonal cues, like school supplies, changing weather, and routines, can activate bodily sensations tied to earlier experiences.We explain somatic memory and how the nervous system can respond to patterns without conscious recall.

We also discuss how repeated childhood experiences of school transitions, uncertainty, evaluation, and social pressure may leave the body expecting change when September returns.We look at the role of the social nervous system, including the ideas of neuroception and the body’s ongoing sensitivity to cues of safety, belonging, and threat. We note that even small environmental details can be enough to bring back a felt sense of alertness.

We then offer a simple “September body audit” practice: locate the sensation in the body, acknowledge that it is an old pattern from another time, and lengthen the exhale to help the nervous system settle. The episode ends by encouraging a new present-day September experience built through repeated, gentle awareness.

#anxiety #nervoussystem #somaticmemory #polyvagaltheory #septemberanxiety #backtoschool #stressrelief #mindfulness #grounding #neuroception #emotionalwellness #bodyaudit #mentalhealth #anxietyrecovery #seasonalchanges #innerchild #subconsciousmind #copingmechanisms #selfcompassion #stressreduction #ginaryan #anxietycoachespodcast #somatictracking #relaxation #mentalwellness #holistichealth #nervoussystemregulation #implicitmemory #psychology #wellness #ACP

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In today's episode, Gina provides comfort for listeners who are afraid they may be going crazy. The essential message is that much more likely than not, you are not going crazy, and there are many things you can do to help yourself feel better, more calm, peaceful and stable. Intrusive thoughts, depersonalization and derealization are all covered in this episode, as are brain fog, racing thoughts and hyperawareness. Listen in and find more peace and calm even in the face of the most disturbing symptoms.

Stillpoint Fridays is my once-a-week Friday note — a slower, more personal reflection that’s different from what I share on the podcast.

If you’d like a quiet place to land as the week winds down, you can join here: http://eepurl.com/bR2F9P or on our website http://anxietycoachespodcast.com/ and sign up for the newsletter.

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Learn more about anxiety What is anxiety?

Free Guided Meditation for Calming Your Anxious Mind 10-Minute Body-Scan Meditation for Anxiety

Quote:

Nothing in life is to be feared; it is only to be understood.

-Marie Curie

Chapters

0:27 Going Crazy or Anxiety?

5:41 The Second Fear Loop

9:37 Intrusive Thoughts and Derealization

11:32 What To Do Now

14:35 Know When to Get Help

16:57 Live Beyond Anxiety

Summary

n this episode we revisit the question “Am I going crazy?” and talk about how it often comes up when anxiety makes thoughts, sensations, or the surrounding world feel unfamiliar. We look at experiences such as intrusive thoughts, derealization, depersonalization, brain fog, racing thoughts, and hyperawareness, and how these can lead to fear that something is seriously wrong.We explain how anxiety can create a cycle in which a strange feeling leads to checking, the checking increases attention, and the increased attention makes the feeling seem even more intense.

We also describe the difference between the first experience, such as feeling disconnected or having a disturbing thought, and the second fear, such as interpreting it as proof that we are losing control.We talk about intrusive thoughts and note that having a thought is not the same as wanting it, believing it, or acting on it. We also discuss derealization and depersonalization, and how repeatedly checking whether things feel normal can keep us focused on the discomfort instead of moving through the moment.We offer several ways to respond: naming the experience without dramatizing it, not making “feeling normal” the main goal, returning attention to ordinary activities, softening physical tension, and letting sensations come and go without demanding certainty.

We also note that new, severe, or confusing symptoms, including hallucinations or an inability to function, should be brought to a qualified professional.We close by emphasizing that we can feel strange without being in danger, have frightening thoughts without needing to answer them, and keep living while anxiety passes.

#AnxietyCoachesPodcast #GinaRyan #AmIGoingCrazy #AnxietySupport #IntrusiveThoughts #Derealization #Depersonalization #AnxietyCycle #Overthinking #Hyperawareness #NervousSystem #Mindfulness #AcceptanceAndCommitment #ClaireWeekes #MentalHealthAwareness #PanicAttackHelp #GroundingTechniques #AnxietyRecovery #EmotionalWellbeing #SelfCare #MentalHealthMatters #AnxietyRelief #OvercomingAnxiety #BrainFog #SecondFear #InnerCalm #Aloha #ACP

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In this episode Gina offers listeners a series of questions they can ask themselves and suggestions they can implement during their experience of the discomfort associated with anxiety and panic.

Turning to face the discomfort we are presented with during high anxiety moments can offer us the opportunity we are seeking to overcome the discomfort.

Questions to ask oneself:

What if there were more beyond that?

What if distracting was keeping us in the loop and holding us back from the joy in life?

What if chasing the desire to make the discomfort stop is actually keeping the pain and discomfort alive?

What if the joy was in going through vs giving in to distraction and running away from discomfort?

What if what we are looking for is in the opening of moving through the discomfort of what we think should be different than it is?

Suggestions to implement:

1.Slow down

2.Get to neutral and be curious about the situation (take the personalization out of it ...look at it as if you were a researcher without an agenda)

3.Remind yourself why you want to get to the other side of this situation and that it is joy that is found from going through the urge to fight flee or freeze when it is discomfort that you are dealing with not true danger.

Stillpoint Fridays is my once-a-week Friday note — a slower, more personal reflection that’s different from what I share on the podcast.

If you’d like a quiet place to land as the week winds down, you can join here: http://eepurl.com/bR2F9P or on our website http://anxietycoachespodcast.com/ and sign up for the newsletter.

Please visit our Sponsor Page to find all the links and codes for our awesome sponsors! https://www.theanxietycoachespodcast.com/sponsors

Website https://www.theanxietycoachespodcast.com/

Join our community Group Coaching Join our Group Coaching Full or Mini Membership Program

1:1 Coaching Learn more about our One-on-One Coaching

If you prefer to listen AD-FREE, try our Supercast premium access membership:

Learn more about anxiety What is anxiety?

Free Guided Meditation for Calming Your Anxious Mind 10-Minute Body-Scan Meditation for Anxiety

Quote:

A smooth sea never made a skilled sailor.

-Franklin D. Roosevelt

Chapters

0:28 Joy Beyond Discomfort

2:58 Discomfort Isn’t Dangerous

5:50 Breaking the Anxiety Cycle

9:58 Growth Through Grief

12:26 Three Ways to Stay Aware

16:46 Reflection Questions for Healing

Summary

In this episode, we reflect on reaching episode 400 and nearing 4 million downloads, and we thank listeners for sharing the show and sending feedback. We also note that people do not need a diagnosis to benefit from the discussion, since we all experience stress and discomfort in life.We focus on the idea of finding joy beyond discomfort.

We repeat that discomfort is not dangerous, and we discuss the importance of letting that understanding move beyond logic and into the body. We explore the idea that distraction can keep us stuck in anxiety cycles, while going through the feeling can lead to freedom, peace, and joy.We distinguish between smaller fears that are easier to avoid and larger life events that cannot be avoided, such as loss, accident, or ending. We suggest experimenting with the smaller situations by choosing the opposite of the usual avoidance response and approaching them with curiosity and a sense of adventure.

We then offer three practical suggestions: slow down, get to neutral and stay curious, and remind ourselves why we want to move through the situation. We emphasize noticing when we have gone back to old patterns without judgment, resetting, and trying again.We close by returning to the main questions about what lies beyond discomfort and how moving through it can open the way to what we are looking for.

#Anxiety #AnxietyRelief #PanicAttacks #MentalHealth #EmotionalWellness #FindingJoy #Discomfort #CopingMechanisms #SelfImprovement #PersonalGrowth #Mindfulness #JournalPrompts #SelfCare #StressManagement #Vulnerability #OvercomingFear #MindsetShift #HealingJourney #SelfAwareness #Resilience #Podcast #AnxietyCoachesPodcast #Episode400 #Milestone #4MillionDownloads #Gratitude #CommunitySupport #Awareness #Presence #Acceptance #FeelYourFeelings #EmotionalRegulation #InnerStrength #PersonalTransformation #MentalClarity #SlowDown #BeCurious #NonJudgment #EmotionalFreedom #LifeLessons #Quotes #FranklinDRoosevelt #Aloha #Peace #WellBeing #MentalHealthAwareness #StressRelief #SelfReflection #Journaling #SelfDiscovery #GinaRyan

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Today, Coach Gina takes a look at how we drop into isolation and how it can work against us as we move through the phases of clearing anxiety-panic.

Today's tip for making progress is to go on a weekly adventure: museum, zoo, train ride, etc, over time you can go to bigger things (such as a concert). A part time job, a church, a hobby, all could be useful.

Stillpoint Fridays is my once-a-week Friday note — a slower, more personal reflection that’s different from what I share on the podcast.

If you’d like a quiet place to land as the week winds down, you can join here: http://eepurl.com/bR2F9P or on our website http://anxietycoachespodcast.com/ and sign up for the newsletter.

Please visit our Sponsor Page to find all the links and codes for our awesome sponsors! https://www.theanxietycoachespodcast.com/sponsors

Website https://www.theanxietycoachespodcast.com/

Join our community Group Coaching Join our Group Coaching Full or Mini Membership Program

1:1 Coaching Learn more about our One-on-One Coaching

If you prefer to listen AD-FREE, try our Supercast premium access membership:

Learn more about anxiety What is anxiety?

Free Guided Meditation for Calming Your Anxious Mind 10-Minute Body-Scan Meditation for Anxiety

Quote:

It is true that we are called to create a better world. But we are first of all called to a more immediate and exalted task: that of creating our own lives.

-Thomas Merton

Chapters

0:28 Start Small, Expand Slowly

4:59 Gentle Steps Outward

8:42 Rebuilding Confidence

10:38 Facing Triggers Safely

12:30 Grocery Store Practice

14:11 Fun Without Pressure

15:48 Creating Your Own Life

Summary

In this episode we talk about how fear and courage can spread through the people and environments around us, and how what we surround ourselves with can affect healing from anxiety and panic. We look at how easy it is to become more isolated over time, especially when stress, depression, trauma, or exhaustion lead us to withdraw.We discuss using the internet and daily routines more intentionally, including checking what groups, news, and media we spend time with.

Rather than retreating further, we encourage small steps toward connection and activity, while recognizing that some people are more introverted and need solitude to recharge.We also focus on moving out of isolation slowly and mindfully. We suggest starting with very small goals, such as moving around the house, going to the porch, mailbox, driveway, or nearby street, and then expanding gradually. If a step feels too big or triggers anxiety, we talk about treating it as a sign to slow down rather than as failure.The episode extends this approach to other parts of life, including news, entertainment, music, and shopping.

We suggest choosing calmer news sources, gentler shows, peaceful music, and using places like the grocery store as practice spaces for gradual exposure. We also encourage sitting with uncomfortable sensations, reminding ourselves that they are not dangerous, and planning small enjoyable outings with no pressure or goal beyond doing them.

#AnxietyRecovery #MentalHealthSupport #ExposureTherapy #AnxietyRelief #GentleHealing #SmallSteps #OvercomingIsolation #SelfCompassion #MindfulnessForAnxiety #EmotionalWellness #AnxietyCoachesPodcast #SelfCareJourney #StressManagement #CourageOverFear #MentalHealthAwareness #InnerPeace #BuildingResilience #SelfTrust #PacingYourself #AnxietyManagement #MindfulLiving #CalmingTools #OvercomingFear #EmotionalSafety #MentalWellbeing #HealingPath #AnxietyHelp #IsolationRecovery #AnxietyCommunity #HealingIsALearningProcess #GinaRyan #ACP

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