1053: How To Master Your Anxiety And Stay Calm And Centered
The Anxiety Coaches Podcast
Gina Ryan
4.6 • 1.9K Ratings
🗓️ 4 August 2024
⏱️ 22 minutes
🧾️ Download transcript
Summary
In today's episode, Gina provides a number of tips on how you can stay calm and centered even in anxiety provoking situations. These tips are easy to implement and include steps such as identifying your triggers, making a plan and staying in the present moment. These action steps will help bring you to a more calm, centered and controlled state so that you will be able to live as you wish, no longer living in fear of the anxiety response. Listen in today.
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Quote:
You don’t have to control your thoughts; you just have to stop letting them control you.
–Dan Millman
Chapters
0:23 Introduction to Staying Calm and Centered
3:38 Identifying and Managing Triggers
9:32 Taking a Step Back
10:51 Talking It Out
12:10 Making a Plan
14:17 Staying Present in the Moment
15:37 Not Letting Thoughts Consume You
17:15 Practicing Self-Compassion
Summary
In this episode of the Anxiety Coaches Podcast, Gina Ryan explores the topic of staying calm and centered in the face of life's challenges. She delves into the common misconception that perfection can shield us from chaos and emphasizes the inevitability of facing difficulties. Gina highlights the importance of self-awareness in identifying triggers that lead to emotional reactions and disruptive behaviors. She suggests using journaling as a tool to track patterns and contextual analysis to dissect real-time reactions.
Moreover, Gina stresses the significance of seeking external feedback from trusted individuals to gain new perspectives on triggers. She encourages listeners to create strategies to cope with or avoid triggers, emphasizing the role of self-awareness in understanding reactions. Gina provides practical advice on managing triggers such as work deadlines and family gatherings, advocating for proactive planning and seeking support from others. She emphasizes the power of staying present in the moment, focusing on the task at hand, and not letting thoughts consume one's mindset.
Gina also discusses the importance of observing thoughts without judgment and practicing self-compassion during challenging situations. She reminds listeners that making mistakes is part of being human and encourages self-kindness and acceptance. By incorporating these practices into daily routines, individuals can build resilience and regain control during moments of overwhelm. Gina concludes the episode with a quote emphasizing the need to free oneself from the control of intrusive thoughts.
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Transcript
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| 0:00.0 | Welcome to the Anxiety Coaches |
| 0:08.9 | Coaches podcast, a relaxing and informative show |
| 0:12.2 | where we explore anxiety, panic and PTSD sharing how you can overcome them for life. |
| 0:22.0 | Aloha, welcome back to the Anxiety Coaches Podcast. I'm your host and coach Gina Ryan, |
| 0:30.6 | and I am so happy to be with you again today as together we can consider the many ways to bring your mind and body back to its natural peace and calm. |
| 0:43.7 | In today's episode, I want to talk a little bit about staying calm and centered. |
| 0:50.7 | And of course that's what we would all like, but how do we do that, right, when life is busy or chaotic or challenging, right? |
| 1:01.0 | Because life comes with challenges. We can't avoid all of them, even |
| 1:06.7 | though our anxious mind might be telling us if I prepare just enough, if I do |
| 1:11.4 | everything right, if I'm perfect, then I will not have any chaos or challenges. |
| 1:18.4 | Well first off I want to say that's just not true. |
| 1:22.1 | That's the lie of anxiety that you can avoid life's pitfalls and challenges and chaos. |
| 1:31.0 | It's going to come, so since we can't avoid it, what can we do? |
| 1:37.0 | Maybe you're trying to focus on a work project or your children are all wanting your attention at the same time or you're trying to |
| 1:48.0 | relax after work and people are wanting your attention. |
| 1:53.7 | It's the end of the day and you have no more energy left for anything. |
| 1:59.2 | It happens. |
| 2:00.9 | It happens. |
| 2:02.4 | Those are just the little things that can happen at home. |
| 2:05.2 | Nonetheless all the other scenarios that can get us off-center. And it's easy to get |
| 2:12.2 | wrapped up in our lives and let all of the stress of the world take over. |
| 2:18.0 | And it's a bit of a chaotic world, whether it's today or last year or the year before, or back when I was a kid and we were covering |
... |
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