In today's episode, Gina responds to a listener question about anxiety that seems to be brought about by feelings of comfort, relaxation and happiness. This is a common occurrence for people who struggle with anxiety and have been on the recovery path for some time. It really can be confusing and seem to not make any sense at all. This episode clarifies what is going on when anxiety strikes during the strangest of times: when you are happy and nothing bad is happening. Listen in for advice on how to handle these occurrences!

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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

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❤ And more fun surprises along the way!

All this in your favorite podcast app!

Quote:

Peace is the result of retraining your mind to process life as it is, rather than as you think it should be.

-Wayne W. Dyer

Chapters

0:23 Understanding Happiness and Anxiety

12:42 Anticipatory Anxiety and Its Impact

18:23 Strategies for Managing Anxiety

Summary

In this episode, I delve into the perplexing phenomenon of happiness triggering anxiety. Drawing from the experiences of listeners, I explore how it is not uncommon for individuals to experience panic or anxiety in moments that should be joyful, like vacations or celebrations. A poignant question from a listener highlights this issue, where she describes feeling anxious during a birthday dinner at Disney World despite the happiness surrounding her. This sets the stage for a comprehensive exploration of the underlying mechanisms at play in these paradoxical situations.

When distress arises as one begins to relax or feel joy, it may seem counterintuitive, but I explain how our nervous system becomes accustomed to a persistent state of anxiety. For individuals who have experienced prolonged stress, the familiar state of elevated alertness becomes a comfortable baseline, a misguided notion of safety. As relaxation sets in, it can feel alien and even threatening, triggering a protective response. This leads to spikes in anxiety that may leave individuals questioning their progress in managing their emotional well-being.

Throughout the discussion, I outline various factors contributing to this phenomenon. Many people who have relied on anxiety as a defense mechanism can feel vulnerable when expressing joy and relaxation, leading to an instinctive retreat into anxiety as a self-protective measure. Additionally, the fear that positive experiences will invariably be followed by negative outcomes can create a mental loop where one sabotages their own happiness in anticipation of disappointment. This anticipatory anxiety often manifests as an internal conflict between the desire to celebrate and the fear of potential anxiety spikes.

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In today's episode, Gina discusses the benefits of music for those struggling with anxiety. Music can have a substantial impact on our mood, can reduce stress and increase relaxation. Listen in to learn more about the benefits of music for your general wellbeing and how to best use music to your advantage in overcoming anxiety!

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

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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:

Music can lift us out of depression or move us to tears - it is a remedy, a tonic, orange juice for the ear.

-Oliver Sacks

Chapters

0:23 Welcome to Music and Anxiety

3:22 Psychological Effects of Music

6:39 Music for Stress Reduction

10:10 Incorporating Music into Self-Care

15:19 Music and Coping Strategies

19:10 Creating a Personalized Approach

Summary

In this episode of the Anxiety Coaches Podcast, I delve into the profound impact that music can have on our emotional and psychological well-being. Titled "Harmony for the Soul: How Music Heals and Calms Anxiety," this discussion is inspired by my own experiences with music and its transformative effects. I invite listeners to explore how music can serve as a powerful tool in managing anxiety and stress, and I emphasize the importance of finding the right music that resonates personally.

Starting with a quote from Bono, I highlight music's ability to change lives on a personal level, reflecting on how certain melodies can evoke feelings of calmness and security. I recount my childhood memories of my father playing Beethoven's Moonlight Sonata, a piece that particularly moved me and has been shown to have physiological benefits such as decreased heart rates and improved oxygen saturation. This personal connection leads to a broader exploration of how music can be seen as medicine, a source of healing that many may overlook.

I dive deeper into the psychological effects of music by discussing its role in mood regulation and enhancement. Music is a versatile emotional tool that can uplift us from sadness or provide solace during anxiety-ridden moments. The concept of emotional contagion is introduced, explaining how our emotions can be influenced by the music we choose to engage with. I also introduce the ESO principle from music therapy which involves matching music to the listener's current emotional state, gradually adjusting it to influence change, underscoring the idea that music can lead us precisely where we need to go.

The episode further explores the physiological benefits of music, such as its capacity to lower cortisol levels, reduce heart rate, and induce relaxation. I discuss how slow, calming music can alleviate muscle tension and act as a distraction from stress, promoting mindfulness and enhancing present-moment awareness. Several methods for incorporating music into relaxation routines are provided, such as creating calming playlists for bedtime or using nature sounds as an auditory backdrop for meditation.

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In today's episode, Gina discusses the role of False Evidence Appearing Real for anxiety sufferers. Guidance is offered for facing and accepting the fear and how to navigate the murky waters of the fear of the fear. Understanding the fear itself does us no harm is one of the first steps to overcoming this fear.

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

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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:

Nothing in life is to be feared, it is only to be understood. Now is the time to understand more, so that we may fear less.

-Marie Curie

Chapters

0:00 Introduction to Fear

2:41 Understanding False Evidence

6:03 Facing the Fear

8:10 Befriending the Fear

9:25 The Fight, Flight, Freeze Response

10:47 The Path to Acceptance

Summary

In today's episode of the Anxiety Coaches Podcast, I delve into the concept of fear and how it often manifests as false evidence appearing real (FEAR). As I explore this acronym, I aim to help listeners recognize that much of the fear we experience is rooted in our perceptions rather than actual threats. Together, we analyze how our minds can create a cycle of fear, where adrenaline leads to physical responses, which in turn validate our perceived dangers, keeping us trapped in a continuous loop.

I emphasize the importance of acknowledging the relationship between our minds and bodies, as they constantly influence each other. Understanding that our thoughts are not necessarily truths is crucial. Many of us allow fleeting thoughts to hold significant power over our emotions and actions, leading to unnecessary anxiety. By recognizing that fear is often an illusion, we can begin to dismantle the hold it has over us. It’s essential to understand that the real danger often lies not in the fear itself but in our fear of experiencing fear.

Drawing inspiration from Franklin D. Roosevelt’s famous quote, "the only thing we have to fear is fear itself," I encourage listeners to reflect on how this idea manifests in their own lives. By confronting the notion that we might be afraid of our own feelings of fear, we can free ourselves from that cycle. This realization can serve as a significant turning point for many; once we recognize the self-imposed barriers created by our fear of fear, we can start to dismantle those walls.

I provide guidance on the approach we should take toward fear. Rather than fleeing, fighting, or freezing when faced with fearful thoughts or sensations, I advocate for embracing the fear. I suggest welcoming it and allowing it to exist without giving it undue attention or power. This practice is not about eliminating fear but rather about creating a friendly relationship with it, where we acknowledge fear as a part of our lives without letting it dictate our actions.

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In today's episode, Gina discusses techniques that will enable you to use easy to implement changes in your body (such as through exercise, breathing, eating, rest and sleep) to affect your mind and alleviate your anxiety symptoms. These techniques are easy to use and will offer you results! 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:

You do not have to be fearless just don't let fear stop you.

-Charlie Day

Chapters

0:00 Introduction to Anxiety and the Body

6:50 Strategies for Changing Your Biology

12:18 Nutrition and Sleep for Anxiety Management

Summary

In this episode, I address the profound connection between our bodies and anxiety, illustrating how bodily awareness can influence our mental state. While cognitive therapies often focus on reshaping our thoughts, I emphasize that altering our physical state can serve as a powerful precursor to managing and mitigating anxiety. Our biology plays a critical role in how we experience fear, and by attending to our bodies, we can pave the way for a clearer, more centered mind.

As I delve into this topic, I highlight how fear can manifest physically—heightening our heart rates, tightening our muscles, and impairing our cognitive functions. This physiological response can hinder our ability to apply the tools and techniques we've learned to combat negative thoughts. Therefore, we must first establish a state of bodily calmness to better access our mental resources when anxiety strikes. The key is to practice calming techniques ahead of time, so they become second nature when we need them most.

I walk you through several practical strategies to shift your biology toward a place of peace. One of the most effective ways is through exercise; moving our bodies releases endorphins and expels anxiety-inducing energy, allowing for improved clarity and serenity. Whether through a brisk walk, yoga, or hitting the gym, making a commitment to regular movement can significantly alter our physiological responses to stress.

Breathing techniques are another vital tool I share. By consciously changing our breathing patterns—such as taking slow, deep breaths or engaging in specific techniques like double inhalations followed by slow exhales—we can activate our parasympathetic nervous system, fostering a sense of calm and relaxation. I underline the importance of not leading oneself into panic with forced breathing practices but rather approaching them gently.

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In today's episode, Gina provides a helpful guide for how to navigate social media and discussions with others, especially in regard to the topic of politics. Politics is a divisive topic, especially in our present day information environment. Use these techniques to become more resilient to the stress of navigating this difficult environment and eliminate the related anxiety and worry.

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 opinion which other people have of you is their problem, not yours.

-Elisabeth Kübler-Ross

Chapters

0:23 Welcome to Anxiety-Proof Politics

3:44 Practical Strategies for Managing Anxiety

10:56 Coping Strategies for Healthy Engagement

15:48 Practicing Self-Compassion in Discussions

18:03 Final Thoughts and Reflections

Summary

In today's episode, I explore the pressing topic of "anxiety-proof politics" and the importance of building resilience in an era filled with charged political discussions. The anxieties we face in our current political landscape can stem from the overwhelming barrage of opinions we encounter daily, particularly through social media. As we scroll through our feeds or engage in conversations, the differing viewpoints can spark a visceral response, often feeling like a personal attack on our beliefs and values. This state of heightened anxiety arises from the intricate relationship between our identities and the political discussions we navigate.

What makes this exploration particularly vital is the profound impact that such discussions can have on our mental health, relationships, and personal growth. Many individuals find themselves struggling to process differing opinions, with the constant exposure to conflict and emotional investment leading to stress and even physical symptoms. As we dive deeper, I illuminate the significance of recognizing seven key triggers that contribute to anxiety in political dialogue: core values, emotional investment, fear of conflict, cognitive dissonance, social pressure, complexity, and personal experiences. Understanding these triggers lays the groundwork for managing the anxiety these conversations can induce.

The role of social media is a predominant theme in our discussion, as it has transformed our engagement with political content. The relentless flow of differing opinions often creates an echo chamber that heightens polarization, complicating our ability to engage meaningfully with those who hold differing views. I examine how the social dynamics online foster a constant state of anxiety, fueled by misinformation, performative activism, and the fear of missing out on critical discussions. This cultural shift necessitates a reevaluation of how we interact with political content and one another.

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In today's episode, Gina concludes her discussion of the differences between thoughts, emotions and feelings and how to use this knowledge to make progress clearing chronic anxiety. Five exercises are provided to help you explore what you are experiencing and how to change your thoughts to make better sense of it all and to find more peace and calm. Get your journals out and take notes, these exercises will take you a long way in your anxiety recovery journey!

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 things themselves that disturb men, but their judgments about these things."

-Epictetus

Chapters

0:23 Introduction to Anxiety Trio

5:13 Awareness of Thoughts, Emotions, and Feelings

10:05 Reframing Negative Thoughts

14:06 Grounding with Physical Sensations

16:10 Practicing Self-Compassion

17:52 The Power of Journaling

Summary

In today's episode of the Anxiety Coaches Podcast, I delve into part two of "Untangling the Anxiety Trio," focusing on the distinct interplay between thoughts, emotions, and feelings. This follow-up aims to provide you with practical exercises that can help you effectively manage and understand your anxiety. If you missed part one, I highly recommend listening to it first, as it lays the foundation for the discussions today.

To start off, I introduce the concept of awareness. It's essential for anyone dealing with anxiety to develop a keen sense of awareness regarding their thoughts, emotions, and feelings. Often, we conflate these elements into a chaotic mix, dismissing their individual significance. I encourage you to pause during moments of anxiety, take a deep breath, and identify the specific thought that just crossed your mind. For instance, if the thought is "I'm not prepared for this meeting," you might notice physical sensations, such as tension in your chest, manifesting as you recognize your anxiety. Writing these observations down can help clarify and confront the anxiety head-on, making each element less overwhelming.

Next, we explore the exercise of reframing our thoughts. This involves replacing negative thoughts with more balanced, realistic alternatives. When a thought like “I’m going to fail” surfaces, ask yourself if it's entirely true. More often than not, it’s an exaggeration. By reframing it to something like “I’ve prepared for this, and I’ll do my best,” you create a shift in the emotional and physiological response. This process of reframing can serve as a valuable tool to interrupt the anxiety cycle before it spirals out of control.

Grounding exercises are another pivotal theme we cover. When anxiety intensifies, it can be beneficial to redirect your focus through physical sensations. I introduce the 5-4-3-2-1 grounding technique, which encourages you to identify things you can see, touch, hear, smell, and taste, assisting you in reconnecting with the present moment. By engaging with your environment and senses, you provide your mind with a break from the relentless march of anxious thoughts, often resulting in a calming effect.

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In today's episode, Gina defines clearly and discusses the differences between thoughts, emotions and feelings, and how these psychological factors affect our anxiety. Through understanding these aspects of how our mind works, we become endowed with a great power to reduce our anxiety at will and direct our lives in direction of our choosing. Listen in and understand the differences between thoughts, emotions and feelings, and use this understanding to reduce and eliminate anxiety!

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

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

Thank you for supporting The Anxiety Coaches Podcast.

FREE MUST-HAVE RESOURCE FOR Calming Your Anxious Mind

10-Minute Body-Scan Meditation for Anxiety

Anxiety Coaches Podcast Group Coaching link

ACPGroupCoaching.com

To learn more, go to:

Website https://www.theanxietycoachespodcast.com

Join our Group Coaching Full or Mini Membership Program

Learn more about our One-on-One Coaching

What is anxiety?

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

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

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

❤ New Ad-Free episodes every Sunday and Wednesday

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

❤ Premium meditations recorded with you in mind

❤ And more fun surprises along the way!

All this in your favorite podcast app!

Quote:

Feelings are much like waves. We can’t stop them from coming, but we can choose which one to surf.

–Jonatan Mårtensson

Chapters

0:23 Introduction to the Anxiety Trio

3:00 Understanding Emotions

4:48 Exploring Feelings

6:25 The Role of Thoughts

9:06 Breaking the Cycle

12:33 Body vs. Mind Strategies

15:28 Preparing for Practical Exercises

17:20 Conclusion and Next Steps

Summary

In this episode of the Anxiety Coaches Podcast, I delve into the intricate relationship between thoughts, emotions, and feelings, an interconnection I refer to as the “Anxiety Trio.” This discussion lays the foundation for understanding how these components interact and influence our experiences with anxiety. Given the depth of the material, this episode serves as part one of a two-part series, setting the stage for a more comprehensive exploration of these concepts in the next installment.

To begin, I clarify what emotions are. Emotions are immediate physiological reactions—automatic responses to events or internal thoughts that manifest in our bodies. They come about spontaneously, often triggered by external stimuli or our own memories, and are typically intense but fleeting. For instance, a sudden fright, like being surprised, elicits an immediate emotional response that can cause physiological changes, such as increased heart rate or adrenaline spikes. In the context of anxiety, it serves as an instinctive warning system, alerting us to perceived threats, even if they are not real or present.

Next, I distinguish emotions from feelings. While emotions are raw and instinctual, feelings arise once we consciously recognize and interpret those emotions. This subjective experience is influenced by our individual thoughts, beliefs, and past experiences. For example, the emotion of fear can morph into feelings of unease or worry, depending on how we process and interpret that emotion. I emphasize that feelings are often longer-lasting and more complex than the initial emotional reaction and can perpetuate the cycle of anxiety, especially when intertwined with negative thinking patterns.

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In today's episode, Gina responds to a listener email with a new episode about anxiety in children. A number of suggestions are included for better understanding anxiety in children as well as steps that can be taken to reduce the anxiety and build strong, healthy psyches. Listen in for anxiety reducing tips that are easy to implement with children and are also highly applicable with adults!

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:

Children are not things to be molded, but are people to be unfolded.

-Jess Lair

Chapters

0:23 Introduction to Child Anxiety Support

2:56 Understanding Anxiety in Children

8:06 Building Confidence Through Small Wins

12:35 Creating Predictable Routines

13:07 Grounding Techniques for Kids

19:22 Conclusion and Reflection

Summary

In this episode of the Anxiety Coaches Podcast, I delve into the vital topic of supporting children through their experiences of anxiety and fear, a discussion prompted by a heartfelt email from a listener. She shared her struggles with her six-year-old son, who faces anxiety in everyday situations like checking the mail or showering alone. By addressing the complexities of childhood anxiety, I aim to provide practical insights and strategies for parents and caregivers looking to nurture resilience and bravery in their children.

Understanding that anxiety is a normal emotion for everyone, especially young children, is fundamental in initiating this journey of support. I emphasize the importance of normalizing these feelings and recognizing that childhood anxiety often presents itself through fears of separation or abandonment. This acknowledgment is essential in reframing anxiety from a taboo topic to a shared human experience, which facilitates open discussions with children about their emotions.

Following this, I guide listeners through identifying potential triggers for anxiety, using our listener's situation as a concrete example. Exploring these triggers helps distinguish the underlying emotional patterns children may feel, enabling parents to offer reassurance that they are not alone in their fears. Gradual, supportive approaches, akin to what I refer to as "building brave," provide a framework for increasing a child's confidence and comfort over time, rather than forcing them into situations they are unprepared to handle.

I discuss actionable strategies for promoting self-assurance and independence in anxious children. By celebrating small wins—like showering with the door ajar—parents can reinforce the child's sense of accomplishment and boost their confidence. Additionally, encouraging decision-making in everyday scenarios allows children to experience the power of their choices, further cultivating their self-esteem.

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In today's episode, Gina concludes her commentary on how negative thinking corrupts our mental wellness and increases our anxiety. Accepting that negative thoughts will come to us and that we have the ability to decide how we respond to these thoughts can go a long way to diffusing their capacity to undermine our peace and stability. Listen in and learn how to switch to a more positive focus and limit the power of negative thoughts!

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:

Whether you think you can, or you think you can’t—you’re right.

–Henry Ford

Chapters

0:23 Introduction to Negative Thinking

1:32 Strategies for Positive Thinking

8:02 Handling Negative Thoughts

11:52 Embracing the Present

14:57 Checking In on Thoughts

17:25 Surrounding Yourself with Positivity

18:11 Conclusion and Reflection

Summary

In this episode of the Anxiety Coaches Podcast, I delve into part two of our discussion on how negative thinking fuels anxiety and, more importantly, what actionable steps you can take to combat this pervasive issue. Last time, we focused heavily on the negative aspects of this kind of thinking, but today, I aim to empower you by presenting effective strategies to help shift your mindset towards more positive or neutral patterns.

Understanding that negative thoughts are a natural part of life is crucial. Every person encounters thoughts that can lead to anxiety, but it's how we respond to these thoughts that truly matters. I emphasize the importance of being aware of your thought patterns and recognizing that you have the power to guide your responses. By intentionally steering your mindset away from negativity, you can experience a significant transformation in your overall outlook on life.

One of the key strategies I introduce is cultivating an attitude of acceptance towards negative thoughts. Instead of battling with yourself or feeling guilt over these intrusive ideas, recognize that they are simply part of the human experience. This acceptance allows you to create a space in which you can evaluate your thoughts more clearly without the weight of judgment stacking against you. Building on this, I suggest maintaining a focus on the present moment, rather than getting lost in a cycle of ruminating about what could go wrong in the future.

Moving into practical applications, I share specific techniques that can foster a shift from negativity to neutrality or positivity. For instance, I encourage listeners to keep their negative musings to themselves initially, permitting time for reflection before expressing them to others. This practice can help prevent the amplification of negativity, as sharing distressing thoughts in the moment often leads to greater anxiety and uncertainty.

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In today's episode, Gina discusses the adverse effects of negative thinking on our mental health. Not only does negative thinking contribute to the severity of our anxiety and reduce our ability to cope, it also reduces our general health and saps our energy. Listen in to learn more about how negative thinking hurts us and how you can avoid it!

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:

Do not dwell in the past, do not dream of the future, concentrate the mind on the present moment.

–Buddha

Chapters

0:23 Introduction to Negative Thinking

2:26 The Impact of Negative Thinking

7:42 Strategies for Overcoming Negativity

8:37 Inhibiting Goal Achievement

12:34 The Power of Positive Thinking

15:11 Additional Consequences of Negativity

16:30 Looking Ahead: Solutions and Hope

Summary

In this episode of the Anxiety Coaches Podcast, I explore the pervasive impact of negative thinking on anxiety, laying the groundwork for a two-part discussion on how we can shift our mental patterns towards a more positive outlook. Today, I focus on the detrimental effects that negative thoughts can have on our emotional state, relationships, and ability to pursue our goals, emphasizing the importance of recognizing and addressing these thought processes.

Negative thinking can feel like a relentless force, pulling us deeper into a state of anxiety. As I unpack the ways in which our minds can spiral into darkness, I reflect on a core truth: when we are already feeling overwhelmed, the last thing we need is to amplify our distress with negative self-talk. Many of us carry the weight of life's ups and downs, and it becomes vital to understand how our mental bias towards the negative can exacerbate our feelings of fear and hopelessness. I discuss how this mental pattern not only alters our mood and outlook but can become a vicious cycle, where pessimistic thoughts feed on one another, leading to a compounded state of anxiety.

I delve into the physical ramifications of negative thinking, discussing how this mental turmoil can manifest as chronic fatigue, headaches, and other physical symptoms. As I describe my work with clients, I bring attention to the relational impacts: how negativity can lead to irritability or withdrawal, which in turn alienates those who provide support. I emphasize that negative thinking erodes self-confidence, creates mental barriers to achieving our goals, and fosters a cycle of self-doubt that can hinder growth and fulfillment.

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In today's episode, Gina discusses the physiological side of anxiety and how to use our knowledge of the body to heal and clear our anxiety. A number of specific suggestions are offered for minimizing the physical effects of anxiety on the body. A number of physical causes of anxiety are identified and suggestions made for avoiding them!

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Quote:

Every experience, no matter how bad it seems, holds within it a blessing of some kind. The goal is to find it.

–Buddha

Chapters

0:00 Introduction to Anxiety Effects

2:46 Impact on Physical Health

5:59 Strategies for Managing Anxiety

10:32 Lifestyle Modifications for Wellness

12:38 Identifying Causes of Anxiety

17:46 Healing Mind and Body Together

Summary

In today's episode of the Anxiety Coaches Podcast, I've delved into the intricate relationship between anxiety and its physical effects on the body. Understanding that anxiety isn't just a mental experience is crucial; it manifests in various bodily changes that can often be overlooked. We often find ourselves grappling with physical complaints—such as gastrointestinal issues, rapid heartbeats, and disturbances in sleep—that we may not realize can be attributed to our anxiety. It’s essential to acknowledge that anxiety can significantly influence bodily functions, and vice versa.

We start by discussing how anxiety can disturb digestive processes, leading to issues like irritable bowel syndrome (IBS). This connection between the mind and gut is profound. The body's response during stressful situations—like the fight-or-flight reaction—can temporarily halt digestion, making it clear that when we’re anxious, our digestive health may suffer. Additionally, I touch on how heightened stress levels can affect our reproductive organs and immune function, leaving us vulnerable to various physical ailments. It’s an interconnected web, and I emphasize that whether physical discomfort leads to stress or anxiety causes physiologic issues, addressing both sides is paramount for holistic recovery.

I also highlight the role of hormones such as adrenaline and cortisol, which our bodies release in response to anxiety. These hormones prepare us for immediate threats but can adversely affect our bodily functions when released in excess in our modern, less-threatening lives. It’s crucial to find strategies to manage stress more constructively. I provide practical techniques to help listeners recalibrate their responses to anxiety, starting with something as fundamental as deep breathing.

The power of breath cannot be understated in calming the nervous system. I walk listeners through several popular breathing exercises, including a longer exhale and a double inhalation technique, encouraging everyone to practice these methods to ease anxiety and enhance oxygen flow to the body. Besides breathing techniques, I emphasize the importance of maintaining physical health through regular exercise, proper nutrition, and adequate rest—each vital to both mental clarity and bodily well-being.

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