981: Facing Anxiety Head on Using Exposure to Build Confidence
The Anxiety Coaches Podcast
Gina Ryan
4.6 • 1.9K Ratings
🗓️ 26 November 2023
⏱️ 21 minutes
🧾️ Download transcript
Summary
In today's episode, Gina discusses the technique of using exposure (to various anxiety provoking situations) to build confidence and enhance your recovery from anxiety. Both Dale Carnegie and Claire Weekes were known to suggest that taking action and continuing to expose oneself to various life situations will help anxiety recovery along. Replacing fear with new emotional experiences in a variety of situations over time can be very useful in overcoming anxiety. Listen in to find out how to use these principles in your own anxiety recovery journey!
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Quote:
The essence of recovery is the gradual reduction of anxiety and the return of self-confidence.
-Claire Weekes
Chapters0:00:24 Introduction: Finding Natural Peace and Calm
0:02:08 Insights from Claire Weeks and Dale Carnegie
0:04:01 Making a Firm Commitment to Overcome Anxiety
0:06:25 Taking Action and Challenging the Anxiety Story
0:07:12 Using Exposure Therapy to Confront Anxiety Triggers
0:08:15 Exposing Ourselves to Regular Life to Face Fear
0:09:08 Celebrating and Remembering Moments of Courage
0:10:13 Confronting Fear Head-On with Exposure Therapy
0:11:05 Replacing Fear with New Experiences
0:13:15 Changing the Anxiety Story Through New Experiences
0:15:02 Building Resilience and Confidence through Facing Fears
0:17:24 Combining Healing and Exposure Therapy for Anxiety Reduction
SummaryIn this episode of the Anxiety Coaches Podcast, we dive into the importance of confronting anxiety head-on and using exposure therapy to build confidence. We draw inspiration from renowned experts such as Claire Weeks and Dale Carnegie, who emphasize the need for action and taking control of our fears. By engaging in meaningful work and activities that hold personal significance, we can combat anxiety and regain a sense of control over our lives.
Acknowledging the issue is the first step towards overcoming anxiety and panic. I encourage listeners to make a firm commitment to challenging their anxiety story and utilizing exposure therapy as a tool for confronting triggers. Throughout the podcast, we emphasize the significance of celebrating the small victories when facing our fears. By doing so, we can boost our confidence and courage in overcoming anxiety.
At the Anxiety Coaches Podcast and our group coaching sessions, we understand the value of actively facing our fears through exposure therapy. Rather than avoiding anxiety-provoking situations, we intentionally confront them to deconstruct the exaggerated threats in our minds. Through this process, we gain new experiences that contradict our anxious narratives, ultimately replacing fear with more realistic and positive stories.
However, change and progress don't happen overnight. We encourage listeners to be patient and kind to themselves as they take gradual steps towards their goals. Alongside exposure therapy, we also emphasize the importance of acquiring coping strategies such as relaxation techniques and mindfulness to manage anxiety. This combination of commitment to healing and exposure therapy empowers individuals to challenge the stories that hold them back and replace fear with confidence and courage.
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Transcript
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| 0:00.0 | At Eon Next, we believe life's better when you know you can get your hands on discounts across a range of home energy solutions, like boilers and solar panels, so you can treat your home to a bit of future proofing. We think that makes energy a little |
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| 0:19.2 | your energy. So visit eon next.com today. Discounts available to e-NEX's 31st of December 2023. TES and C's eligibility criteria and |
| 0:28.0 | geographical restrictions apply. Welcome to the Anxiety Coaches |
| 0:39.3 | Coaches podcast, a relaxing and informative show where we explore anxiety, panic and PTSD sharing how you can overcome them for life. |
| 0:52.0 | Aloha, welcome back to the Anxiety Coaches Podcast. I'm your host and coach Gina Ryan, |
| 1:00.4 | 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. |
| 1:13.0 | In today's episode I want to talk about facing anxiety head-on |
| 1:18.0 | and what I'm talking about here is using exposure to build confidence. |
| 1:26.1 | Claire Weeks was the queen of this and she is known for saying things like |
| 1:31.9 | do not run away from fear analyze it and see it as no more than |
| 1:37.8 | physical feelings and feelings are not facts. Do not be bluffed. And she also would say, be occupied. |
| 1:49.0 | Do not lie in bed brooding. be occupied calmly, not feverishly, trying to forget yourself. |
| 1:59.2 | And I love those ideas from Claire Weeks. I wish that I had been able to read her books when I was struggling. I did not know about her work or her at all when I was in my days down the wormhole. I had a lot of different things that I read and researched and looked for but you know back in those |
| 2:26.4 | days there was no internet there was no Google it could only get the information that you |
| 2:32.1 | could get and so what how did I know about this woman halfway around the world and her books? |
| 2:38.0 | They weren't in my bookstore in my library because believe me I was finding everything I could on the subject. So Dale |
| 2:46.5 | Carnegie also has some good ideas on this and he was quoted as saying |
| 2:50.4 | Inaction breeds doubt and fear. Action breeds confidence and courage. If you want to conquer fear, |
| 3:00.9 | do not sit home and think about it, go out and get busy. |
| 3:05.8 | Whoa, well, that would be like a marriage made in heaven, right? |
| 3:10.4 | Clearweeks and Dale Carnegie. |
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