The Anxiety Coaches Podcast

Gina Ryan

Helping you overcome stress, panic attacks, PTSD, and anxiety; and bringing ancestral health to your modern life.

  • 27 minutes 16 seconds
    1116: Breaking Through Limiting Beliefs and Anxiety Using Neuroscience With John Assaraf Part 2

    In today's episode, Gina shares part 2 of her interview with neuroscience and success expert John Assaraf. The exercises John shares in this episode can help you take substantial strides in your anxiety recovery journey. These lessons can be applied in other areas of life as well, including business and relationships. Listen in for some useful wisdom from John Assaraf!

    Find John Assaraf here

    FREE EBOOK: https://links.myneurogym.com/gina

    IG: https://www.instagram.com/johnassaraf/

    FB: https://www.facebook.com/johnassarafpage

    YT: https://www.youtube.com/user/JohnAssaraf

    X: https://x.com/johnassaraf

    Innercise: https://innercise.com/

    Website: www.johnassaraf.com

    Please visit our Sponsor Page to find all the links and codes for our awesome sponsors!

    https://www.theanxietycoachespodcast.com/sponsors/

    Thank you for supporting The Anxiety Coaches Podcast.

    FREE MUST-HAVE RESOURCE FOR Calming Your Anxious Mind

    10-Minute Body-Scan Meditation for Anxiety

    Anxiety Coaches Podcast Group Coaching link

    ACPGroupCoaching.com

    To learn more, go to:

    Website https://www.theanxietycoachespodcast.com

    Join our Group Coaching Full or Mini Membership Program

    Learn more about our One-on-One Coaching

    What is anxiety?

    Find even more peace and calm with our Supercast premium access membership:

    For $5 a month, all episodes are ad-free! https://anxietycoaches.supercast.com/

    Here's what's included for $5/month:

    ❤ New Ad-Free episodes every Sunday and Wednesday

    ❤ Access to the entire Ad-free back-catalog with over 600 episodes

    ❤ Premium meditations recorded with you in mind

    ❤ And more fun surprises along the way!

    All this in your favorite podcast app!

    Chapters

    0:43 Welcome back

    2:20 Neuroplasticity Insights

    5:06 Empowering Belief Systems

    9:54 Commitment to Change

    14:40 Personal Story of Transformation

    19:02 Micro Steps to Progress

    21:16 Looking Ahead to Part Three

    Summary

    In this episode of the Anxiety Coaches Podcast, I dive into an enlightening continuation of my conversation with John Assaraf, a renowned expert in the field of neuroscience and personal development. Building on insights from our previous discussion, we explore how deeply ingrained belief systems shape our realities and influence our emotions, self-talk, and overall well-being.


    We begin by dissecting the concept of belief systems, acknowledging that while many of our beliefs may not be accurate, they profoundly affect how we perceive and interact with the world. I pose a pivotal question: Can we replace disempowering beliefs with more empowering alternatives? The answer, as John eloquently articulates, lies in neuroplasticity—the extraordinary capacity of our brains to reorganize and form new neural connections throughout our lives. This means we have the ability to change our thought patterns and emotional responses by consciously practising new beliefs which serve our goals and aspirations.


    As we discuss methods to facilitate this transformative process, I introduce listeners to the concept of "inner sizing." This simple exercise involves identifying a disempowering belief and reframing it through empowered language. By consistently repeating this new belief—recording it, listening to it, and engaging in aligned behavior—we begin to rewire our brains, automating more positive thought patterns. We highlight the importance of consistency in these practices, explaining that the brain responds to repetition, much like strengthening a muscle through exercise.

    • #AnxietyCoach
    • #MindsetShift
    • #Neuroplasticity
    • #ChangeYourBeliefs
    • #EmpowerYourMind
    • #MentalWellness
    • #SelfTalkMatters
    • #PersonalGrowthJourney
    • #OvercomeAnxiety
    • #MindfulLiving
    • #NeuroscienceOfMind
    • #BreakFreeFromLimits
    • #TransformYourLife

    Keywords:

    • anxiety reduction
    • cognitive restructuring
    • emotional regulation
    • stress management
    • self-compassion
    • positive psychology
    • habit formation
    • goal setting
    • resilience
    • well-being

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    16 February 2025, 2:00 pm
  • 26 minutes 49 seconds
    1115: Breaking Through Limiting Beliefs and Anxiety Using Neuroscience With John Assaraf Part 1

    In today's episode, Gina shares part one of an interview she conducted with John Assaraf, a world renowned mindset and success expert. John has published numerous books and appeared in numerous films including "The Secret". Listen in as John and Gina begin to unpack some valuable wisdom that can help you succeed in your anxiety recovery journey.

    Find John Assaraf here

    FREE EBOOK: https://links.myneurogym.com/gina

    IG: https://www.instagram.com/johnassaraf/

    FB: https://www.facebook.com/johnassarafpage

    YT: https://www.youtube.com/user/JohnAssaraf

    X: https://x.com/johnassaraf

    Innercise: https://innercise.com/

    Website: www.johnassaraf.com

    Please visit our Sponsor Page to find all the links and codes for our awesome sponsors!

    https://www.theanxietycoachespodcast.com/sponsors/

    Thank you for supporting The Anxiety Coaches Podcast.

    FREE MUST-HAVE RESOURCE FOR Calming Your Anxious Mind

    10-Minute Body-Scan Meditation for Anxiety

    Anxiety Coaches Podcast Group Coaching link

    ACPGroupCoaching.com

    To learn more, go to:

    Website https://www.theanxietycoachespodcast.com

    Join our Group Coaching Full or Mini Membership Program

    Learn more about our One-on-One Coaching

    What is anxiety?

    Find even more peace and calm with our Supercast premium access membership:

    For $5 a month, all episodes are ad-free! https://anxietycoaches.supercast.com/

    Here's what's included for $5/month:

    ❤ New Ad-Free episodes every Sunday and Wednesday

    ❤ Access to the entire Ad-free back-catalog with over 600 episodes

    ❤ Premium meditations recorded with you in mind

    ❤ And more fun surprises along the way!

    All this in your favorite podcast app!

    Chapters

    0:43 Introduction to John Ashraf

    2:22 John’s Personal Journey

    9:00 The Mentor That Changed Everything

    10:56 Understanding Brain Function

    12:14 The Role of Beliefs

    14:06 Types of Beliefs Explained

    19:48 Overcoming Our Belief Systems

    20:42 Conclusion and Next Steps

    Summary

    In this episode of the Anxiety Coaches Podcast, host Gina Ryan welcomes world-renowned mindset and success expert John Ashraf. Ashraf, a highly respected figure in personal development, brings a wealth of knowledge with his background as a successful entrepreneur, author of 14 books (including two New York Times bestsellers), and appearances in prominent films such as "The Secret." Throughout the conversation, John emphasizes the importance of mental fitness and personal growth, discussing his experiences that shaped his journey and his innovative approaches to mindset coaching.


    John shares his tumultuous background, detailing the challenges he faced growing up, including familial instability due to an alcoholic father, personal insecurities, and involvement in illegal activities. These experiences led him to a pivotal moment in his life when his brother introduced him to Alan Brown, a successful real estate developer who became his mentor. This encounter was transformative, as Brown prompted John to reflect on his goals and dreams, challenging him to distinguish between being interested in achieving his aspirations and being truly committed to them. This distinction acted as a catalyst for John’s personal development, and he committed to changing the trajectory of his life.


    The discussion moves toward the fundamental concept of belief systems, where John elaborates on how beliefs shape our reality and behaviors. He explains the two types of beliefs: declarative beliefs—those we can consciously acknowledge—and non-declarative beliefs, which reside in our subconscious and often dictate our self-worth and potential. He emphasizes that no one is born with beliefs; rather, they’re formed through experiences, interactions, and environmental influences throughout life.




    #anxiety

    #mindset

    #success

    #personalgrowth

    #selfimprovement

    #mentalfitness

    #neuroscience

    #motivation

    #selfdevelopment

    #overcomeanxiety

    #breakthrough

    #mindsetcoach

    #successmindset

    #personaltransformation

    #neuropsychology

    #selfbelief

    #mindfulness

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    12 February 2025, 9:00 pm
  • 21 minutes 21 seconds
    1114: Most People Let Their Thoughts Run Wild - This Meditation Helps You Find Calm

    In today's episode, Gina shares a very calming guided meditation designed to help you realize a peaceful state quickly. Anchoring your awareness to your breath can allow you to come to know more space in your mind. Coming to realize that thoughts are not necessarily true and do not have the capacity to harm us, can allow us to release the thoughts and focus on well-being and peace. Give this beautiful mindfulness meditation a try today!

    Bright Moon Music composed by Music of Wisdom- Licensed from https://meditationmusiclibrary.com/

    Please visit our Sponsor Page to find all the links and codes for our awesome sponsors!

    https://www.theanxietycoachespodcast.com/sponsors/

    Thank you for supporting The Anxiety Coaches Podcast.

    FREE MUST-HAVE RESOURCE FOR Calming Your Anxious Mind

    10-Minute Body-Scan Meditation for Anxiety

    Anxiety Coaches Podcast Group Coaching link

    ACPGroupCoaching.com

    To learn more, go to:

    Website https://www.theanxietycoachespodcast.com

    Join our Group Coaching Full or Mini Membership Program

    Learn more about our One-on-One Coaching

    What is anxiety?

    Find even more peace and calm with our Supercast premium access membership:

    For $5 a month, all episodes are ad-free! https://anxietycoaches.supercast.com/

    Here's what's included for $5/month:

    ❤ New Ad-Free episodes every Sunday and Wednesday

    ❤ Access to the entire Ad-free back-catalog with over 600 episodes

    ❤ Premium meditations recorded with you in mind

    ❤ And more fun surprises along the way!

    All this in your favorite podcast app!

    Chapters

    0:42 Introduction to Finding Calm

    7:03 Guided Meditation Begins

    12:44 Embracing Peaceful Presence

    13:50 Carrying Calm into Your Day

    Summary

    In this episode of the Anxiety Coaches Podcast, I delve into the profound connection between our thoughts and mental well-being, guiding you on a journey toward achieving a state of calm through meditation. Drawing on the metaphor of the mind as a wild horse and ourselves as the riders, I explore the nuances of taming our thoughts, which can often run rampant if left unchecked. I emphasize the importance of understanding that our minds are not out to harm us but are instead functioning on instinct, honed through generations of survival.


    Throughout our conversation, I reflect on the historical context of our thoughts—how they are shaped by our survival needs rather than by the realities of the modern world. I challenge the notion that every intrusive thought or alert feeling is a true threat, urging listeners to differentiate between real dangers and everyday stressors. This discernment is crucial in our efforts to cultivate a more peaceful and centered mindset.


    As we transition into a guided meditation segment, I invite listeners to find a comfortable position and connect with their breath. The meditation serves as a foundational practice for recognizing that our thoughts, while sometimes overwhelming, do not define us. I guide you to observe thoughts without judgment as they arise, encouraging you to see them as passing clouds rather than entities to be engaged with or feared. This practice fosters a sense of stillness and awareness, reinforcing the idea that the true self is the observer beneath the thoughts.

    #Meditation, #GuidedMeditation, #AnxietyRelief, #StressReduction, #Mindfulness, #TamingTheMind, #PresentMoment, #ThoughtObservation, #SelfAwareness, #InnerPeace, #Calm, #Relaxation, #Breathwork, #MeditationPractice, #EmotionalRegulation, #MentalHealth, #Wellbeing, #SelfReflection, #PersonalGrowth, #ACP, #AnxietyCoachesPodcast, #GinaRyan

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    9 February 2025, 2:00 pm
  • 22 minutes 18 seconds
    1113: The Worst Thing About Anxiety: Believing Every Thought

    In today's episode, Gina covers a common tendency in individuals suffering with anxiety: the tendency to believe even the most outlandish, negative thoughts. An easy to implement key to anxiety recovery is realizing so many of the thoughts our anxiety driven monkey-mind throws at us are not true. Becoming more directive in our thinking, that is thinking thoughts we want to think and that make us feel better and stronger, can help lessen the burden our anxiety causes us and even starve it of some of its most potent fuel. Listen in and beat negative thoughts today!

    Book mentioned in today’s show

    Don't Believe Everything You Think : Why Your Thinking Is The Beginning & End Of Suffering by Joseph Nguyen

    https://amzn.to/3PZRgJG

    Please visit our Sponsor Page to find all the links and codes for our awesome sponsors!

    https://www.theanxietycoachespodcast.com/sponsors/

    Thank you for supporting The Anxiety Coaches Podcast.

    FREE MUST-HAVE RESOURCE FOR Calming Your Anxious Mind

    10-Minute Body-Scan Meditation for Anxiety

    Anxiety Coaches Podcast Group Coaching link

    ACPGroupCoaching.com

    To learn more, go to:

    Website https://www.theanxietycoachespodcast.com

    Join our Group Coaching Full or Mini Membership Program

    Learn more about our One-on-One Coaching

    What is anxiety?

    Find even more peace and calm with our Supercast premium access membership:

    For $5 a month, all episodes are ad-free! https://anxietycoaches.supercast.com/

    Here's what's included for $5/month:

    ❤ New Ad-Free episodes every Sunday and Wednesday

    ❤ Access to the entire Ad-free back-catalog with over 600 episodes

    ❤ Premium meditations recorded with you in mind

    ❤ And more fun surprises along the way!

    All this in your favorite podcast app!

    Quote:

    The thoughts that pass through your mind are not the true you. They are the passing weather of your soul.

    -Rainer Maria Rilke

    Chapters

    0:42 Introduction to Anxiety

    5:57 The Power of Thoughts

    10:01 Key Takeaways from the Book

    14:02 Practical Steps for Managing Anxiety

    Summary

    In this episode of the Anxiety Coaches Podcast, I delve into a critical aspect of anxiety: the tendency to believe every thought we experience. This inclination can significantly exacerbate anxiety, as our minds often produce distorted and exaggerated thoughts that feel undeniably real, even when they are far from the truth. I explore the implications of accepting these thoughts without scrutiny and how they reinforce our fear-based reactions, intensifying our anxiety over time.


    Anxiety thrives on worst-case scenarios, which often leads us into a fear loop—a cycle where anxious thoughts trigger a physical stress response, such as a racing heart or sweaty palms. This physiological reaction can further convince us that there is a real threat we must address right away, only serving to perpetuate the anxiety loop. I discuss how our brains tend to seek evidence that supports these anxious thoughts, a phenomenon known as confirmation bias, which limits our perception and keeps us entrenched in our fears.


    #Anxiety, #CBT, #Mindfulness, #MentalHealth, #StressManagement, #EmotionalRegulation, #SelfAwareness, #SelfReflection, #PersonalGrowth, #EmotionalIntelligence, #MindfulnessPractices, #PresentMoment, #Overthinking, #Worry, #Fear, #SelfDoubt, #ChallengingBeliefs, #DontBelieveEverythingYouThink, #JosephNguyen

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    5 February 2025, 9:00 pm
  • 22 minutes 37 seconds
    1112: Classic ACP Do You Have High Functioning Anxiety

    In today's episode, Gina discusses the topic of high functioning anxiety and how many people living with anxiety also live busy, impactful lives. There are both positive and negative features to this form of anxiety. Find out what the characteristics of this category of anxiety are and whether or not it applies to you. Listen in today!


    References:

    The Characteristics of High Functioning Anxiety (verywellmind.com)

    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:

    And now that you don't have to be perfect, you can be good.

    - John Steinbeck


    Chapters

    0:04 Introduction to High-Functioning Anxiety

    1:39 Understanding High-Functioning Anxiety

    7:01 Positive Traits of High-Functioning Anxiety

    8:12 Negative Traits of High-Functioning Anxiety

    13:36 Living with High-Functioning Anxiety

    16:19 Conclusion and Reflection

    Summary

    In this episode, I delve into the intricacies of high-functioning anxiety, a term that resonates with many yet remains under-acknowledged in mental health conversations. It's not classified as a formal diagnosis in the DSM-5, but it encapsulates the experience of individuals who appear to lead fulfilling lives while grappling with persistent anxiety beneath the surface. Drawing inspiration from a recent article that struck a chord with me, I explore the characteristics and behaviors associated with high-functioning anxiety.


    As I unpack this topic, I encourage listeners to reflect on their own experiences and recognize that high-functioning anxiety can manifest in a multitude of ways. It's common for individuals in this position to feel an internal struggle that contrasts sharply with their outward success. While you may be praised for being organized, punctual, and dependable—traits often associated with a type A personality—there may be a constant undercurrent of anxiety that propels you rather than immobilizes you. I urge you to assess how you truly feel inside, separate from the perceptions others may have of you.


    Throughout our discussion, I highlight both the positive and negative characteristics associated with high-functioning anxiety. On one hand, the traits can foster a reputation of success and reliability, where outwardly you appear to have it all together. Yet, on the other hand, these very traits may be symptoms of anxiety, driven by fears of inadequacy or the desire to please others. I outline how these conflicting realities can lead to perfectionist tendencies, where success becomes a double-edged sword, offering validation on one hand while masking a deeper sense of unease on the other.

    #HighFunctioningAnxiety

    #AnxietyDisorders

    #MentalHealthAwareness

    #EmotionalRegulation

    #StressManagement

    #Perfectionism

    #PeoplePleasing

    #AvoidanceBehaviors

    #InnerCritic

    #SelfDoubt

    #Masking

    #EmotionalSuppression

    #Burnout

    #ImposterSyndrome

    #SelfCare

    #Therapy

    #Mindfulness

    #GinaRyan

    #ACP

    #AnxietyCoachesPodcast


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    2 February 2025, 2:00 pm
  • 31 minutes 26 seconds
    1111: Neuroscience Meets Anxiety: A Conversation with TJ Power on The Dose Effect

    In today's episode, Gina concludes her interview with TJ Power, author of The DOSE Effect. Learn more about how to balance your neurochemistry through proactive, natural behaviors such as: spending time in the sunlight, out in natural settings and connecting with others in person. The ability to heal our brains and reduce or eliminate our chronic anxiety is within our grasp with these easy to use tools. Listen in today!

    TJ POWER is the lead neuroscientist at The DOSE Lab, a renowned international speaker and co-founder of Neurify, a trailblazing organization in the mental health sector. His work focuses on providing easy-to-adopt, scientifically backed teachings that empower people to take action towards healthier lifestyles. Having studied psychology and neuroscience at the University of Exeter, TJ has captivated audiences worldwide, working with major corporations and health services, and continues to reach millions through social media.

    Book link: https://www.harpercollins.com/products/the-dose-effect-tj-power?variant=42747634286626

    TJ’s Book: THE DOSE EFFECT by TJ Power 

    InstaGram: https://www.instagram.com/tjpower

    Please visit our Sponsor Page to find all the links and codes for our awesome sponsors!

    https://www.theanxietycoachespodcast.com/sponsors/

    Thank you for supporting The Anxiety Coaches Podcast.

    FREE MUST-HAVE RESOURCE FOR Calming Your Anxious Mind

    10-Minute Body-Scan Meditation for Anxiety

    Anxiety Coaches Podcast Group Coaching link

    ACPGroupCoaching.com

    To learn more, go to:

    Website https://www.theanxietycoachespodcast.com

    Join our Group Coaching Full or Mini Membership Program

    Learn more about our One-on-One Coaching

    What is anxiety?

    Find even more peace and calm with our Supercast premium access membership:

    For $5 a month, all episodes are ad-free! https://anxietycoaches.supercast.com/

    Here's what's included for $5/month:

    ❤ New Ad-Free episodes every Sunday and Wednesday

    ❤ Access to the entire Ad-free back-catalog with over 600 episodes

    ❤ Premium meditations recorded with you in mind

    ❤ And more fun surprises along the way!

    All this in your favorite podcast app!

    Chapters

    0:42 Welcome back to part two

    4:55 The Pursuit of Oxytocin

    10:00 Fleeting Connections

    12:57 The Role of Serotonin

    16:00 Nourishing the Body for Mental Health

    20:15 Endorphins and Physical Action

    24:30 The Power of the Physiological Sigh

    25:17 Release Date of The Dose Effect

    Summary

    In this episode, I'm thrilled to continue our enlightening discussion with T.J. Power, the lead neuroscientist at Dose Lab and author of the groundbreaking book, "The Dose Effect." Building upon our previous conversation, we dive deep into how different neurochemicals influence our emotions and overall mental health, with a specific emphasis on the prominence of dopamine and the often-overlooked importance of oxytocin.


    We explore the societal shift towards a dopamine-dominated existence—where instant gratification from success, social media, and other pleasures reigns supreme—at the expense of oxytocin, which fosters connection and intimacy. T.J. highlights how the decline of oxytocin levels correlates with increased feelings of loneliness and anxiety in our increasingly digitally-driven lives. We discuss research illustrating the critical role that physical touch and close-knit relationships play in promoting oxytocin release, stressing how these biological imperatives are becoming neglected in our fast-paced world.


    #Anxiety

    #StressManagement

    #MentalHealth

    #Neurotransmitters

    #Dopamine

    #Oxytocin

    #Serotonin

    #Endorphins

    #Neurochemistry

    #BrainHealth

    #EmotionalRegulation

    #Mindfulness

    #RelaxationTechniques

    #SelfCare

    #Connection

    #SocialInteraction

    #PhysicalActivity

    #Sunlight

    #Nature

    #Diet

    #Sleep

    #BreathingExercises

    #PhysiologicalSigh

    #TheDoseEffect

    #TJPower

    #MentalWellbeing

    #Resilience

    #ACP

    #AnxietyCoachesPodcast

    #GinaRyan

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    29 January 2025, 9:00 pm
  • 30 minutes 55 seconds
    1110: Neuroscience Meets Anxiety: A Conversation with TJ Power on The Dose Effect Part 1

    In today's episode, Gina interviews TJ Power author of The DOSE Effect, a book about the mind-body-hormonal connection and how to optimize nervous system health through balancing our brain chemistry. Get inspired to take action by enhancing your neurological health and by doing so, reduce anxiety and become more resilient to stress! Listen in for an informative interview on how to enhance your mind-body-brain health today!

    TJ BIO

    TJ POWER is the lead neuroscientist at The DOSE Lab, a renowned international speaker and co-founder of Neurify, a trailblazing organization in the mental health sector. His work focuses on providing easy-to-adopt, scientifically backed teachings that empower people to take action towards healthier lifestyles. Having studied psychology and neuroscience at the University of Exeter, TJ has captivated audiences worldwide, working with major corporations and health services, and continues to reach millions through social media.

    Book link: https://www.harpercollins.com/products/the-dose-effect-tj-power?variant=42747634286626

    TJ’s Book: THE DOSE EFFECT by TJ Power

    InstaGram: https://www.instagram.com/tjpower

    Please visit our Sponsor Page to find all the links and codes for our awesome sponsors!

    https://www.theanxietycoachespodcast.com/sponsors/

    Thank you for supporting The Anxiety Coaches Podcast.

    FREE MUST-HAVE RESOURCE FOR Calming Your Anxious Mind

    10-Minute Body-Scan Meditation for Anxiety

    Anxiety Coaches Podcast Group Coaching link

    ACPGroupCoaching.com

    To learn more, go to:

    Website https://www.theanxietycoachespodcast.com

    Join our Group Coaching Full or Mini Membership Program

    Learn more about our One-on-One Coaching

    What is anxiety?

    Find even more peace and calm with our Supercast premium access membership:

    For $5 a month, all episodes are ad-free! https://anxietycoaches.supercast.com/

    Here's what's included for $5/month:

    ❤ New Ad-Free episodes every Sunday and Wednesday

    ❤ Access to the entire Ad-free back-catalog with over 600 episodes

    ❤ Premium meditations recorded with you in mind

    ❤ And more fun surprises along the way!

    All this in your favorite podcast app!

    Chapters

    0:43 Introduction to the Dose Effect

    2:46 Understanding the Dose Framework

    5:13 Personal Journey of Discovery

    7:59 The Role of Dose in Mental Health

    8:46 Imbalance and Anxiety Connections

    12:16 Messages from Our Anxiety

    14:10 Modern Lifestyle Impacts

    16:09 The Phone's Role in Anxiety

    20:25 Distractions and Our Attention

    23:35 Finding Balance in Boredom

    24:27 Conclusion and Next Steps

    Summary

    In this episode, I am excited to welcome TJ Power, the lead neuroscientist at the Dose Lab and co-founder of NeuroFi. TJ has dedicated his career to translating complex neuroscience concepts into accessible strategies that encourage healthier lifestyles. His upcoming book, "The Dose Effect," delves into the crucial role that neurotransmitters—dopamine, oxytocin, serotonin, and endorphins—play in mental health, particularly concerning anxiety and stress. Modern living often disrupts the balance of these chemicals, contributing to feelings of anxiety, and TJ's insights provide practical, neuroscience-informed strategies for restoring this balance through achievable daily habits.


    Our conversation explores TJ's personal journey towards uncovering the Dose Effect framework. He shares how his early struggles with OCD and the profound loss of multiple family members during his teenage years shaped his fascination with psychology and neuroscience. This unique background inspired him to create a lifestyle plan centered around achieving equilibrium in brain chemistry.

    #Anxiety

    #Stress

    #MentalHealth

    #Neuroscience

    #Neurotransmitters

    #Dopamine

    #Oxytocin

    #Serotonin

    #Endorphins

    #TheDoseEffect

    #BrainChemistry

    #MentalWellbeing

    #LifestyleHabits

    #Mindfulness

    #Resilience

    #PhoneAddiction

    #ScreenTime

    #ModernLife

    #EmotionalRegulation

    #SelfCare

    #MentalHealthPodcast

    #Podcast

    #GinaRyan

    #ACP

    #AnxietyCoachesPodcast

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    26 January 2025, 2:00 pm
  • 26 minutes 44 seconds
    1109: How Safety Nutrients Help Break the Cycle of Anxiety

    In today's episode, Gina discusses "safety nutrients," a concept provided by Dr. Matt Lederman, a recent guest on the show. Safety nutrients are emotional and relational experiences that contribute to a psychological and emotional sense of safety. Key safety nutrients, such as empathy and connection (as well as three others) are described on the show, as well as how to go about getting these safety nutrients for yourself on a regular basis. Start working on your psycho-emotional wellness, listen in today!

    Please visit our Sponsor Page to find all the links and codes for our awesome sponsors!

    https://www.theanxietycoachespodcast.com/sponsors/

    Thank you for supporting The Anxiety Coaches Podcast.

    FREE MUST-HAVE RESOURCE FOR Calming Your Anxious Mind

    10-Minute Body-Scan Meditation for Anxiety

    Anxiety Coaches Podcast Group Coaching link

    ACPGroupCoaching.com

    To learn more, go to:

    Website https://www.theanxietycoachespodcast.com

    Join our Group Coaching Full or Mini Membership Program

    Learn more about our One-on-One Coaching

    What is anxiety?

    Find even more peace and calm with our Supercast premium access membership:

    For $5 a month, all episodes are ad-free! https://anxietycoaches.supercast.com/

    Here's what's included for $5/month:

    ❤ New Ad-Free episodes every Sunday and Wednesday

    ❤ Access to the entire Ad-free back-catalog with over 600 episodes

    ❤ Premium meditations recorded with you in mind

    ❤ And more fun surprises along the way!

    All this in your favorite podcast app!

    Quote:

    How you show up is what affects the lens of how you see the world... When you're walking around out in the world, you're going to be searching for either threat or safety, and your physiological state will determine that.

    -Dr. Matt Lederman

    Chapters

    0:42 Introduction to Safety Nutrients

    3:38 Key Safety Nutrients Explained

    7:47 Cultivating Safety Nutrients in Daily Life

    8:54 Practicing Empathy

    11:26 Strengthening Connection

    13:41 The Power of Acknowledgement

    15:42 Fostering Autonomy

    17:56 Building Consistency in Life

    19:51 Creating Emotional Safety

    Summary

    In this episode, I delve into the concept of "safety nutrients," a term coined by Dr. Matt Letterman to describe the emotional and relational experiences essential for psychological safety. As we navigate the complexities of anxiety and stress, it becomes crucial to not only consider the physical nutrients that fuel our bodies but also those that nourish our minds and spirits. By integrating these safety nutrients into our daily lives, we can effectively calm our hypersensitive amygdalae and reduce chronic feelings of fear and anxiety.


    We unpack five key safety nutrients: empathy, connection, acknowledgement, autonomy, and consistency. Each plays a vital role in fostering an environment where individuals can feel secure and supported. For instance, empathy—understanding and accepting others without judgment—can significantly enhance our parasympathetic nervous system, promoting a state of calm and restorative peace. It is an invitation to genuinely connect with others, facilitating healing and emotional resilience.


    Connection is equally important; by nurturing meaningful relationships and spending quality time with loved ones, we create a supportive network that reinforces our sense of safety. I emphasize the value of expressing gratitude as a form of connection, reminding listeners that acknowledging the contributions of others not only uplifts them but also enhances our own emotional health.


    #Anxiety

    #StressManagement

    #MentalHealth

    #EmotionalRegulation

    #Mindfulness

    #RelaxationTechniques

    #SelfCare

    #EmotionalWellbeing

    #Resilience

    #EmotionalSafety

    #Connection

    #Empathy

    #Acknowledgement

    #Autonomy

    #Consistency

    #DrMattLetterman

    #SafetyNutrients

    #Amygdala

    #ParasympatheticNervousSystem

    #EmotionalIntelligence

    #InterpersonalRelationships

    #CommunicationSkills

    #BoundarySetting

    #SelfCompassion

    #SelfAcceptance

    #PersonalGrowth

    #GinaRyan

    #ACP

    #AnxietyCoachesPodcast

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    22 January 2025, 9:00 pm
  • 25 minutes 44 seconds
    1108: Hyperawareness, Feedback Loops, and Anxiety: Listener Q and A

    In today's episode, Gina talks about the importance of attention for our mental state and how it can provoke cycles of hyperawareness and further increases in sensory disturbances. These cycles of sensory anomaly and increased attention lead to cycles that can spiral into severe anxiety if not outright panic. Listen in for tips on how to avoid these cycles of catastrophic thinking and learn how to set yourself up for more peace and calm even in the face of uncertainty.

    Please visit our Sponsor Page to find all the links and codes for our awesome sponsors!

    https://www.theanxietycoachespodcast.com/sponsors/

    Thank you for supporting The Anxiety Coaches Podcast.

    FREE MUST-HAVE RESOURCE FOR Calming Your Anxious Mind

    10-Minute Body-Scan Meditation for Anxiety

    Anxiety Coaches Podcast Group Coaching link

    ACPGroupCoaching.com

    To learn more, go to:

    Website https://www.theanxietycoachespodcast.com

    Join our Group Coaching Full or Mini Membership Program

    Learn more about our One-on-One Coaching

    What is anxiety?

    Find even more peace and calm with our Supercast premium access membership:

    For $5 a month, all episodes are ad-free! https://anxietycoaches.supercast.com/

    Here's what's included for $5/month:

    ❤ New Ad-Free episodes every Sunday and Wednesday

    ❤ Access to the entire Ad-free back-catalog with over 600 episodes

    ❤ Premium meditations recorded with you in mind

    ❤ And more fun surprises along the way!

    All this in your favorite podcast app!

    Quote:

    The greatest weapon against stress is our ability to choose one thought over another.

    –William James

    Chapters

    0:42 Welcome and Introduction

    2:10 Listener's Concern on Health Anxiety

    4:08 Understanding the Feedback Loop

    9:43 Breaking the Cycle of Hyper-Awareness

    14:33 Techniques to Manage Sensations

    17:23 Trusting Your Body’s Signals

    18:57 Caution with Online Medical Advice

    19:40 Conclusion and Reflection

    Long Summary

    In this episode of the Anxiety Coaches Podcast, I delve into the concept of hyper-awareness, feedback loops, and their connection to anxiety. The discussion is sparked by a concern from an anonymous listener who shared their experience with heightened attention to bodily sensations following a period of health anxiety. They expressed feelings of discomfort with sensations like itching and tingling, and a fear that their anxiety might be manifesting physically. This common struggle highlights the intricate relationships between our mental state and our body's responses.


    I emphasize the importance of recognizing the feedback loop created by focusing on these sensations. When we fixate on a particular feeling, like an itch or a tightness in the chest, our brains label these sensations as threats, activating our amygdala and increasing our anxiety levels. This hyper-awareness can become all-consuming, leading us to ignore other sensations in our bodies and spiral deeper into worry. I want listeners to understand that this experience is normal yet manageable, and that it can be addressed through conscious strategies.



    #anxiety, #hyperawareness, #feedbackloops, #healthanxiety, #stressmanagement, #mentalhealth, #mindfulness, #relaxationtechniques, #stressreduction, #selfcare, #emotionalregulation, #cbt, #bodyawareness, #somaticexperiencing, #anxietydisorders, #ocd, #panicdisorder, #gad, #socialanxiety, #agoraphobia, #bdd, #healthanxiety, #somaticsymptomdisorder, #fearofillness, #hypochondria, #overthinking, #rumination, #worry, #intrusivethoughts, #sensorysensitivity, #highlysensitive, #GinaRyan, #ACP, #AnxietyCoachesPodcast

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    19 January 2025, 2:00 pm
  • 31 minutes 38 seconds
    1107: Anxiety-Proof Your Life: Cultivating Resilience and Grace

    In today's episode, Gina responds to an ACP Group Coaching member who posted an interesting word for her "one word for the year". This group member chose "resilience" for her 2025 word of the year. Gina expands on how we can all take this new year opportunity to cultivate more resilience in our lives and by doing so improve our ability to cope with anxiety and stress. Listen in and find out how you too can become more resilient this new year!

    Please visit our Sponsor Page to find all the links and codes for our awesome sponsors!

    https://www.theanxietycoachespodcast.com/sponsors/

    Thank you for supporting The Anxiety Coaches Podcast.

    FREE MUST-HAVE RESOURCE FOR Calming Your Anxious Mind

    10-Minute Body-Scan Meditation for Anxiety

    Anxiety Coaches Podcast Group Coaching link

    ACPGroupCoaching.com

    To learn more, go to:

    Website https://www.theanxietycoachespodcast.com

    Join our Group Coaching Full or Mini Membership Program

    Learn more about our One-on-One Coaching

    What is anxiety?

    Find even more peace and calm with our Supercast premium access membership:

    For $5 a month, all episodes are ad-free! https://anxietycoaches.supercast.com/

    Here's what's included for $5/month:

    ❤ New Ad-Free episodes every Sunday and Wednesday

    ❤ Access to the entire Ad-free back-catalog with over 600 episodes

    ❤ Premium meditations recorded with you in mind

    ❤ And more fun surprises along the way!

    All this in your favorite podcast app!

    Quote:

    It is not the strongest of the species that survive, nor the most intelligent, but the one most responsive to change.

    -Charles Darwin

    Chapters

    0:42 Setting the Stage for Resilience

    2:54 The Power of Vocabulary

    9:49 Cultivating Resilience Strategies

    17:50 Embracing Change and Uncertainty

    19:41 Building Emotional Awareness

    20:43 Strengthening Support Systems

    22:58 Practicing Self-Compassion

    24:33 Connecting to Your Purpose

    Summary

    In this episode, I delve into the concept of anxiety proofing your life by cultivating resilience and grace, inspired by a thought-provoking question from a member of our private Facebook group. I explore how we can develop the ability to bounce back from adversity, emphasizing that resilience isn't merely about enduring hardships, but about doing so with a sense of elegance and strength. I've come to realize how essential it is to expand our vocabulary to include empowering words that evoke strength, such as resilience, equanimity, poise, buoyancy, fortitude, and grit. Each of these terms offers a perspective on overcoming life's challenges and serves as a reminder of our innate capacity to thrive.


    Throughout the episode, I share my own journey of finding a focal word for the year, a practice I introduced to our group years ago, and how this search led me back to A's question. Reflecting on words like enthusiasm and gusto, I emphasize the importance of recognizing ourselves beyond our anxious thoughts and feelings. We are not defined by our anxiety; rather, we possess the power to cultivate a vibrant and resilient self. I encourage listeners to consider how they speak to themselves, advocate for their inner resilience, and use affirming language to reframe their experiences.


    I provide listeners with practical strategies to enhance their resilience. Embracing change and uncertainty is crucial—understanding these elements as inevitable parts of life can transform our approach to challenges. I urge cultivating a growth mindset, viewing setbacks not as failures but as opportunities for learning.


    #Resilience #Anxiety #MentalHealth #StressManagement #GrowthMindset #SelfCare #Perseverance #Tenacity #EmotionalAwareness #PersonalGrowth #Mindfulness #CopingStrategies #SelfCompassion #OvercomingAdversity #AnxietyRecovery #SupportSystems #GoalSetting #EmotionalIntelligence #MentalStrength #WellBeing

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    15 January 2025, 9:00 pm
  • 22 minutes 34 seconds
    1106: Classic ACP 5 Tips To Stop Encouraging Anxiety And Fear

    In today's episode, Gina shares five ways to stop encouraging anxiety and fear from appearing in our lives. From meditation, to using our creative, problem solving abilities, these tips will help minimize the intrusion of anxiety into our lives. Listen in to learn to get a hold of your reactions to stress and minimize your anxiety 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:

    Fear keeps us focused on the past or worried about the future. If we can acknowledge our fear, we can realize that right now we are okay. Right now, today, we are still alive, and our bodies are working marvelously. Our eyes can still see the beautiful sky. Our ears can still hear the voices of our loved ones.

    -Thich Nhat Hanh

    Chapters

    0:04 Introduction to Anxiety Management

    1:17 Understanding Highly Sensitive People

    3:34 Five Tips to Combat Anxiety

    5:20 Tip One: Embrace Change

    7:06 Tip Two: Face Your Fears

    8:13 Tip Three: Control Your Reactions

    9:50 Tip Four: Incorporate Mini Relaxations

    14:34 Tip Five: Anxiety Won't Kill You

    15:53 Closing Thoughts and Reflections

    Summary

    In this episode of the Anxiety Coaches Podcast, I delve into the intricate relationship between our thoughts, feelings, and the anxieties we experience. By exploring the profound quote from Arthur Roach, I emphasize that anxiety is not a standalone feeling but rather a manifestation of fear that can overwhelm our minds if we allow it to foster a deeper channel for negative thoughts. My mission in today’s episode is to equip listeners with strategies to interrupt this cycle of anxiety and to foster a sense of calm in their lives.


    I reflect on the insights shared in previous episodes about highly sensitive individuals—the creative thinkers who often grapple with heightened feelings of anxiety. Our sensitivity enables us to envision future possibilities, though it can also lead us down a rabbit hole of worry and insecurity. It’s essential to accept our sensitivity as a part of ourselves, facilitating healing and self-discovery. Through acceptance, we can confront our anxious thoughts rather than deny their existence, allowing us to manage them more effectively.


    #anxiety #selfcare #mentalhealth #wellness #mindfulness #emotionalregulation #stressmanagement #innerpeace #personalgrowth #healing #coaching #therapy #psychology #neuroscience #communication #relationships #parenting #children #education #health #lifestyle #happiness #joy #fulfillment #purpose #meaning #spirituality #nature #connection #community #support #resilience #hope #inspiration #motivation #transformation #growthmindset #selfcompassion #selfacceptance #bodypositivity #mindfulliving #holistichealth #integrativehealth #lifestylemedicine #functionalmedicine #nutrition #exercise #sleep #play #family #friends #worklifebalance #boundaries #compassion #empathy #nonviolentcommunication #mbsr #act #dbt #cbt #highlysensitivepeople #hsp #fearmanagement #GinaRyan #ACP #AnxietyCoachesPodcast

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    12 January 2025, 2:00 pm
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