1204: Escape Future Anxiety: How To Come Back To The Present
The Anxiety Coaches Podcast
Gina Ryan
4.6 • 1.9K Ratings
🗓️ 21 December 2025
⏱️ 19 minutes
🧾️ Download transcript
Summary
In today's episode, Gina discusses how to bring yourself back to the present moment, especially when ruminating about the future (or the past). The power of living in the present moment is enormous and can help those who suffer with anxiety know more peace, calm and happiness in their lives. Practices are shared that are easy to do, especially using the senses to embrace your present moment experience. Listen in and become more acquainted with the present moment and start feeling better!
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Quote:
The ability to be in the present moment is a major component of mental wellness.
-Abraham Maslow
Chapters
0:26 Welcome to the Anxiety Coaches Podcast
2:08 Practicing Presence in Everyday Life
6:57 The Power of Senses
11:46 Real-Life Applications of the Now
15:53 Embracing the Present Moment
Summary
In this episode of the Anxiety Coaches Podcast, I delve into the transformative power of living in the present moment. We often find ourselves tethered to the burdens of the past or anxieties about the future, losing sight of the peace and clarity that exists in the now. I emphasize the importance of redirecting our awareness away from the chaos of future worries and past regrets, encouraging listeners to experience the simplicity and richness of living fully in the moment they are currently inhabiting.
Life is happening right now, yet many struggle to grasp this idea. I highlight how our minds tend to pull us into a cycle of overthinking, where we plan excessively, rehearse conversations, and envision worst-case scenarios in an attempt to feel prepared. This, however, often leads to a forfeiture of the present, where true joy and serenity reside. I share my personal experiences and insights, acknowledging that many of us mistakenly believe that worrying can safeguard us from future discomfort, yet the reality is that this incessant mental dialogue detracts from the vibrant moments unfolding around us.
To help listeners immerse themselves in the present, I provide practical, accessible techniques that don’t require formal meditation or additional tasks on an already overloaded to-do list. I illustrate how we can embrace the now in our daily routines – whether during mundane activities like washing dishes, walking, or even brushing our teeth. By simply being aware of our physical sensations and surroundings, we can cultivate moments of presence that reinforce our ability to find peace amidst daily life.
#PresentMoment #LiveInTheNow #MindfulnessPractice #AnxietyRelief #StressManagement #InnerPeace #EmotionalHealth #StayPresent #WorryLess #CalmYourMind #TheNow #HappinessIsNow #AnxietyCoachesPodcast #GinaRyan #MentalWellness #BeHereNow #EverydayMindfulness #SensoryAwareness #NervousSystem #ACP
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Transcript
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| 0:00.0 | The weight is over. Dive into Audubles' most anticipated collection, the best of 2025, featuring top audiobooks, podcasts, and originals across all genres. Our editors have carefully curated this year's must-listens, from brilliant hidden gems to the busiest new releases. |
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| 0:38.8 | Discover why there's more to imagine when you listen at audible.com slash best of the year. |
| 0:55.9 | Welcome to the Anxiety Coaches podcast, a relaxing and informative show where we explore anxiety, panic, and PTSD, sharing how you can overcome them for life. |
| 1:02.8 | Aloha. |
| 1:03.9 | Welcome back to the Anxiety Coaches podcast. |
| 1:07.3 | I'm your host and coach, Gina Ryan, and I am so happy to be with you again today as together |
| 1:14.8 | we can consider the many ways to bring your mind and body back to its natural peace and calm. |
| 1:23.2 | In today's episode, we're talking about something deceptively simple, something we often think |
| 1:29.6 | we're doing, but most of us rarely are, and that's living in the now. |
| 1:37.0 | That means not living in the anxious future and not in the replayed past, but living in this real breathing moment that you are in right now. |
| 1:51.2 | I want you to escape the future anxiety. I want you to be able to come back to the present moment. |
| 2:00.2 | And here's the thing about that. Most of our stress, worry, |
| 2:05.3 | confusion, and overwhelm live in the future. But all of our happiness, all of our calm, |
| 2:14.2 | all of our peace and clarity, live in the now. |
| 2:19.7 | So today I want to walk you through how to practice the now in everyday situations |
| 2:26.2 | without sitting for formal meditation, without special equipment, |
| 2:31.8 | without adding more things to your to-do list. I know how long that |
| 2:37.0 | already is. Just presence. Just moments. Just you being fully here. So the simple now has been, again, something that most of us think we're doing. Yeah, I'm |
... |
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