1139: Classic ACP 14 Tips For Dealing With Surging Stress
In today's episode, Gina shares 14 steps to help you handle the
high stress of the contemporary world. From caffeine elimination and
increased sleep to counting to ten and other simple ideas. these steps
will help you get a grip during moments of intense stress. Listen in
today and become better able to take on the world and feel better!
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FREE MUST-HAVE RESOURCE FOR Calming Your Anxious Mind
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Quote:
How
we perceive a situation and how we react to it is the basis of our
stress. If you focus on the negative in any situation, you can expect
high stress levels. However, if you try and see the good in the
situation, your stress levels will greatly diminish.
–Catherine Pulsifer
Chapters
0:26 Introduction to Stress Management
2:46 Strategies for Surging Stress
7:50 Tips 1-7 for Coping
11:21 Tips 8-14 for Relief
14:00 Conclusion and Reflection
Summary
In this episode, I'm sharing 14 effective strategies to help manage rising stress levels in our increasingly hectic lives. With the myriad of challenges we face, it's essential to recognize the symptoms of stress before they escalate into overwhelming anxiety or panic attacks. As we go through these techniques, I emphasize the importance of being proactive about self-care while also adapting our routines to find balance amidst chaos.
First, I discuss the concept of taking a timeout through activities like yoga, listening to calming music, or practicing meditation. These brief moments of respite can help clear our minds and bring us back to a state of calm. Alongside this, I highlight the necessity of eating balanced meals. Nutrition plays a fundamental role in our well-being, and I advocate for mindful eating habits—stressing the importance of avoiding processed meals and sugars that can exacerbate anxiety.
I also delve into the impact of caffeine and alcohol on our mental state. These substances can aggravate anxiety, and I encourage listeners to consider eliminating them during stressful times to aid in their healing process. Sleep is another critical area we can't overlook; I remind everyone to prioritize rest and recognize their individual sleep needs, encouraging the adaptation of sleep routines that suit them best.
#anxietyrelief
#stressreduction
#managinganxiety
#overcomingstress
#calmingtechniques
#selfsoothing
#emotionalwellness
#mentalwellbeing
#stresscopingskills
#mindfulliving
#deepbreathing
#nutritiouseating
#qualitysleep
#dailyexercise
#findinghumor
#cultivatingpositivity
#communitysupport
#identifyingtriggers
#seekingsupport
#opencommunication
#stressurge
#risingstress
#overwhelmprevention
#panicattackhelp
#selfawarenessjourney
#stresssignals
#energyboostingfoods
#alcoholandanxiety
#caffeineandanxiety
#sleepneeds
#physicalactivityformentalhealth
#diaphragmaticbreathing
#thoughtchallenging
#acceptingimperfection
#positiveoutlookonlife
#socialconnectionmatters
#volunteerworkbenefits
#anxietyidentification
#stressfactors
#seekingprofessionalhelp
#talkingaboutfeelings
#ACP
#AnxietyCoachesPodcast
#GinaRyan
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--------
20:45
1138: Understanding the Sensitized Nervous System
In today's episode, Gina discusses how the nervous system can
become sensitized and more vulnerable to everyday occurrences. Once the
nervous system becomes sensitized, it is easy to fall into the
fear-adrenaline-fear cycle and succumb to a chronic state of anxiety.
Tips for how to recognize that this pattern has become established are
included as are ways to break the cycle and return to peace and calm.
Listen in and begin to break the cycle today!
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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
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❤ And more fun surprises along the way!
All this in your favorite podcast app!
Quote:
The body is not a problem to be fixed, but a system to be understood.
-Dr. Gabor Maté
Chapters
0:26 Introduction to Sensitized Nervous System
2:16 Spectrum of Sensitization
6:27 Understanding the Fear-Adrenaline Cycle
9:29 The Impact of Chronic Stress
11:44 Tools to Calm the Nervous System
14:36 The Importance of Self-Compassion
16:02 Healing Takes Time
17:28 Conclusion and Reflection
Summary
In
this episode, I explore the concept of a sensitized nervous system and
how understanding it can aid in regaining mental and physical calm. A
common question I receive pertains to the workings of the nervous
system, particularly during times of anxiety or high stress. Today, I
take a step back to provide foundational knowledge about nervous system
sensitization, discussing its nuances and implications for individuals
experiencing anxiety, OCD, and related conditions.
I begin by
defining nervous system sensitization, explaining that it results in a
heightened state of alertness where even benign stimuli can evoke
overwhelming reactions. This state can fluctuate on a spectrum—from mild
sensitivity to intense overreactions. I share my personal experience of
intense overreaction, illustrating how prolonged exposure to stressors
can lead the nervous system to respond dramatically to everyday
triggers. It’s crucial to understand that when the nervous system is in
overdrive, physiological symptoms like heart palpitations, dizziness,
and muscle tension are common manifestations that signal an
overstimulated state.
A significant aspect I delve into is the
cycle of fear and adrenaline that perpetuates this sensitization. Each
encounter with fear leads to an adrenaline surge, which subsequently
prompts more fear, creating a self-reinforcing loop. Recognizing this
cycle, often unacknowledged by individuals caught in it, is vital for
breaking free. I emphasize that many people experience these bodily
reactions without any immediate distressing thoughts or external
triggers, leading to confusion about their sensations.
#Anxiety
#NervousSystem
#SensitizedNervousSystem
#StressManagement
#ChronicAnxiety
#FightOrFlight
#Adrenaline
#Cortisol
#FearCycle
#PhysicalSymptomsOfAnxiety
#GroundingTechniques
#BreathingExercises
#ProgressiveMuscleRelaxation
#SelfCompassion
#AnxietyHealing
#MentalWellness
#Calm
#Peace
#Balance
#ACP
#AnxietyCoachesPodcast
#GinaRyan
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--------
23:38
1137: Classic ACP Are Your Feeling Anxious or Highly Sensitive Part 2
In today's episode, Gina continues her discussion of anxiety and
being a highly sensitive person. The list of signs of being a highly
sensitive person is completed and a number of tips for how to cope with
being a highly sensitive person are provided. Being a highly sensitive
person is easier when you take advantage of these suggestions!
Signs You’re a Highly Sensitive Person (Highly Sensitive Refuge and the 21 signs of an HSP)
https://highlysensitiverefuge.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:
Slowly, a gentle, quiet, personal victory of the spirit grows out of her fear and doubt.
-Elaine Aron
Chapters
0:26 Introduction to Anxiety and Sensitivity
4:01 Signs of Highly Sensitive People
8:47 Understanding Your Sensitivity
10:13 Strategies for Managing Sensitivity
13:19 Embracing Your Unique Perspective
Summary
In this episode of the Anxiety Coaches Podcast, I delve into the intricacies of feeling anxious versus being highly sensitive, offering insights to help listeners understand their emotional landscapes better. Building upon the foundation laid in episode 725, I revisit the first 13 characteristics of highly sensitive individuals, encouraging those who resonate with these traits to embrace their unique experiences. Recognizing the challenges that come with heightened sensitivity is crucial; it's not about something being "wrong" with you but rather about understanding and managing these traits.
I explore the subtleties of high sensitivity, starting from the deeply rooted aversion to violence and cruelty, to the emotional exhaustion that can arise from absorbing others’ feelings. Each identified trait, such as experiencing time pressure as overwhelming or being easily startled by sudden loud noises, serves to paint a fuller picture of what it means to navigate the world as a highly sensitive person. My goal is to empower listeners by reinforcing that they should not internalize negativity associated with these feelings; rather, recognizing them can lead to essential self-growth and awareness.
#Anxiety
#HighlySensitivePerson
#HSP
#EmotionalSensitivity
#SensoryProcessingSensitivity
#SelfCompassion
#Mindfulness
#Meditation
#AnxietyPodcast
#MentalWellness
#InnerPeace
#ElaineAaron
#AnxietySupport
#LivingWithAnxiety
#HighlySensitive
#EmpathLife
#DeepFeelings
#SensoryOverload
#InnerWorldJourney
#SensitiveAndStrong
#UnderstandingHSP
#HSPCommunity
#EmotionalWellbeing
#SelfCareForHSPs
#MindfulLiving
#PeaceWithin
#OvercomingAnxiety
#ResilienceBuilding
#EmotionalValidation
#AnxietyCoach
#GinaRyan
#TheAnxietyCoachesPodcast
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--------
20:05
1136: Classic ACP Are Your Feeling Anxious or Highly Sensitive Part 1
In today's episode, Gina offers listeners a number of thoughtful
quotes taken from authors of books covering the topic of highly
sensitive persons. Additionally, the beginning of a list of 21 signs of
being a highly sensitive person are shared. Listen in for information
about what being a highly sensitive person means and how you can use
this knowledge to live better today!
Book mentioned in today's episode
The Highly Sensitive Person: How to Thrive When the World Overwhelms You by Elaine N. Aron Phd
https://amzn.to/2SWJAxo
Article mentioned in today's episode
Highly Sensitive Refuge and the 21 signs of an HSP
https://highlysensitiverefuge.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:
Highly
sensitive people learned early in life to try to control the external
world as a way to attempt to manage their inner one.
-Sheryl Paul
Chapters
0:26 Introduction to Sensitivity
2:22 Quotes on Sensitivity
6:12 The Nature of Highly Sensitive People
8:53 Identifying as Highly Sensitive
10:15 Emotional Exhaustion and Sensitivity
11:53 Traits of Highly Sensitive People
16:13 Navigating Change and Sensitivity
16:58 Closing Thoughts and Next Steps
Summary
In this episode, I delve into the experience of being a highly sensitive person (HSP) and how it can often be mistaken for anxiety. I discuss the unique traits of HSPs, who make up about 20% of the population and possess an ability to process stimulation deeply and feel emotions intensely. While being highly sensitive can provide exquisite advantages such as heightened empathy and an acute awareness of details that others might overlook, it also comes with challenges that can lead to feeling overwhelmed in everyday life.
I explore the breadth of feelings and responses that accompany high sensitivity, emphasizing the dual nature of these traits. For instance, while heightened empathy can be considered a gift, it also means that HSPs might find themselves emotionally exhausted from absorbing the feelings of those around them. I share insights from notable experts on the topic, including Elaine Aron and Jen Graneman, to reinforce that sensitivity is not a weakness but a distinctive trait that warrants respect and understanding.
Throughout the episode, I encourage listeners to reflect on how their sensitivities manifest and how they might identify as an HSP.
#HighlySensitivePerson
#HSP
#Anxiety
#EmotionalSensitivity
#Overstimulation
#Empathy
#SelfCareForHSPs
#ElaineAron
#JenGraneman
#InnerPeace
#HighlySensitive
#HSPCommunity
#Empath
#Introvert
#Extrovert
#EmotionalWellbeing
#MentalHealthAwareness
#SelfLove
#Mindfulness
#StressRelief
#CopingStrategies
#PersonalGrowthJourney
#InnerStrength
#Vulnerability
#Authenticity
#GentleParenting
#SensitiveSoul
#TheAnxietyCoachesPodcast
#GinaRyan
#ListenNow
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--------
23:48
1135: The Quiet Power of Expressing Anxiety: The Pennebaker Way
In today's episode, Gina discusses how to provide yourself with a highly therapeutic, mentally healing process through writing in a journal. The work of psychologist James Pennebaker on the power of expressive writing is included. Using the journal as a venue for deep therapeutic work can be done independently and essentially without cost to the individual doing the writing. Unlock your own mental wellness using this readily available tool. 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:
Writing helps people organize thoughts and give meaning to a traumatic experience.
-James W. Pennebaker
Chapters
0:26 Introduction to Expressive Writing
2:12 Who is James Pennebaker?
4:46 Handwriting vs. Typing
6:11 Emotional Expression and Healing
9:43 Writing for Clarity
11:38 Storytelling Through Writing
13:43 Invitation to Journal
15:31 Healing Through Writing
17:44 Reflective Prompts for Journaling
19:26 Closing Thoughts
Summary
In this episode of the Anxiety Coaches Podcast, I delve into the transformative practice of expressive writing, drawing on the groundbreaking research of psychologist James Pennebaker. I explore how expressing anxiety through journaling can significantly promote both emotional and physical healing. I emphasize that many people feel intimidated by journaling, often worrying about finding the "right" way to do it. Today, I introduce listeners to a powerful method backed by Pennebaker’s extensive studies, which suggests that the efficacy of writing is rooted not in the medium, but in the authenticity of the expression itself.
I start by discussing the often-debated question of whether it’s better to write by hand or to type out journal entries. Drawing upon Pennebaker’s findings, I've found that the key to reaping the benefits of expressive writing lies in the depth of engagement, regardless of the format. While some individuals may experience a stronger connection through handwriting due to its slower, more reflective nature, others may feel liberated when typing. Ultimately, what matters most is the act of putting words to paper, as it allows feelings and thoughts to find a voice.
Throughout the episode, I highlight Pennebaker's assertion that emotional expression not only fosters healing but also improves physical health. I share insights into the profound impact of releasing pent-up emotions through writing, likening it to opening a valve that eases internal pressure.
Writing helps people organize thoughts and give meaning to a traumatic experience.
— James W. Pennebaker
#Anxiety
#ExpressiveWriting
#Journaling
#Pennebaker
#MentalHealth
#SelfCare
#StressManagement
#EmotionalHealing
#WritingForAnxiety
#QuietPower
#InnerPeace
#Wellness
#Mindfulness
#EmotionalWellbeing
#SelfAwarenessJourney
#WritingTherapy
#EmotionalRelease
#HealingThroughWriting
#AnxietyRelief
#StressReductionTechniques
#JournalingPrompts
#PennebakerMethod
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The Anxiety Coaches Podcast brings you a relaxing and inspiring show sharing lifestyle changes to calm your nervous system and help you heal Anxiety, Panic, Stress, and PTSD for life!
We Bring you two episodes every week. There is no need to walk this path alone. Subscribe for a relaxing, informative, and inspiring time and start your journey into more peace and calm today.
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