1065: Untangling the Anxiety Trio: Thoughts, Emotions, Feelings Part 2
The Anxiety Coaches Podcast
Gina Ryan
4.6 • 1.9K Ratings
🗓️ 15 September 2024
⏱️ 20 minutes
🧾️ Download transcript
Summary
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!
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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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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, |
| 0:30.3 | 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. |
| 0:43.6 | In today's episode, I am going over part two of untangling the anxiety trio, thoughts, |
| 0:51.6 | emotions and feelings, and feelings. |
| 0:54.0 | And if you didn't listen to Part 1, it's the background |
| 0:58.0 | about how emotions, feelings, and thoughts play a part in our ability to come out of the anxiety wormhole. |
| 1:09.6 | And I encourage you if you didn't listen to part one to listen to that either before or after you listen to this one this is going to be the practical steps |
| 1:19.0 | the specific exercises and examples that will help you begin to put some of these ideas into practice. |
| 1:31.0 | So the first exercise that I have here is a thought emotion and feeling awareness. |
| 1:39.7 | So awareness is the key word here. |
| 1:49.1 | This is going to help the anxiety sufferer become more mindful. To become more mindful of our thoughts, our emotions, and our feelings as distinct elements. |
| 1:58.0 | Because like I said in the last episode, sometimes we don't pay a lot of attention to this. We think we had emotions, we had feelings, we have |
| 2:07.1 | thoughts, and we kind of have it all lumped together, you know, like a whole ball of wax. |
| 2:11.7 | But there really are distinct elements. So here's what I'd like you to try. |
| 2:17.4 | When you notice you're feeling anxious. I want you to pause for a moment and take a breath and ask yourself with that |
| 2:27.1 | breath what thought just went through my mind. For example, I'm not prepared for this meeting. Now if I were to think that or I was going to be on somebody else's podcast |
| 2:43.0 | and I said, I'm not prepared for this podcast. |
| 2:47.4 | That would raise my blood pressure, |
| 2:50.2 | it would raise my heart rate, |
... |
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