The Anxiety Coaches Podcast

In today's episode, GIna discusses the miraculous benefits that aromas, including essential oils, can hold for people suffering with anxiety. In some detail, the work of Valerie Ann Worwood is discussed, especially her book: The Fragrant Mind. The point is emphasized that one is not simply looking at a list of fragrances and their corresponding effect and then smelling those fragrances. One instead tries a range of fragrances and determines a particular fragrance's effect in his or her self. Get to know yourself better through aromatherapy and discover fragrances that can help you relax and reduce your anxiety, listen in today!

Stillpoint Fridays is my once-a-week Friday note — a slower, more personal reflection that’s different from what I share on the podcast.
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Learn more about anxiety What is anxiety?

Free Guided Meditation for Calming Your Anxious Mind 10-Minute Body-Scan Meditation for Anxiety

Quote:

Smell is a potent wizard that transports us across thousands of miles and all the years we have lived.

-Helen Keller

Chapters
0:27 Smell and Memory
2:53 Odor and Emotion
5:20 Personal Scent Responses
7:23 Curiosity Over Control
9:23 Scent as Calm Cue
11:26 Senses for Anxiety
14:12 Noticing Your Scents
15:45 Helen Keller Quote

Summary
In this episode, we discuss the role of smell in anxiety, memory, and emotion, and we focus on how fragrance can affect us in highly individual ways. We look at the connection between olfaction, the brain, and autobiographical memory, including the experience of a scent suddenly bringing a person back to a vivid past moment.We also consider research on odor-associated memories and the idea that smells can become linked with emotion through personal experience and context.

We note that the same fragrance can feel comforting to one person and unpleasant to another, and we emphasize that these differences are normal.Rather than treating aromatherapy as a fixed formula, we explore a more personal approach: noticing which scents we naturally respond to, which ones feel grounding, and which ones we associate with calm.

We suggest pairing a chosen scent with an already calming practice, so that the smell may become part of a repeated cue for slowing down.We close by encouraging simple observation of everyday scents at home or outdoors, without trying to force a result. We invite listeners to notice bodily reactions, memories, and feelings, and to treat these responses as information.

#AnxietyRelief #Mindfulness #Aromatherapy #MentalHealthAwareness #SenseOfSmell #NervousSystemRegulation #SelfCare #EmotionalWellbeing #MindBodyConnection #AnxietySupport #GinaRyan #AnxietyCoachesPodcast #Olfaction #ProustPhenomenon #SensoryAwareness #EmotionalHealth #PsychologicalStress #ScentsAndMemory #HolisticWellness #MentalWellness #GroundingTechniques #EverydayMindfulness #PersonalGrowth #CalmYourMind #MentalHealthSupport #ACP

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In today's episode, Gina discusses the three circles of anxiety: the circle of concern, the circle of influence and the circle of control. These three principles, when understood correctly, can really help one to cool unnecessary anxiety and optimize one's thoughts and behavior. Focus your energy on what you can change, let go of the rest. Listen in for helpful insights on these powerful organizational principles for your mind and start living better today!

Stillpoint Fridays is my once-a-week Friday note — a slower, more personal reflection that’s different from what I share on the podcast.
If you’d like a quiet place to land as the week winds down, you can join here: http://eepurl.com/bR2F9P or on our website anxietycoachespodcast.com and sign up for the newsletter.

Please visit our Sponsor Page to find all the links and codes for our awesome sponsors! https://www.theanxietycoachespodcast.com/sponsors/

Website https://www.theanxietycoachespodcast.com

Join our community Group Coaching Join our Group Coaching Full or Mini Membership Program

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Learn more about anxiety What is anxiety?

Free Guided Meditation for Calming Your Anxious Mind 10-Minute Body-Scan Meditation for Anxiety

Quote:

You have power over your mind—not outside events. Realize this, and you will find strength.

-Marcus Aurelius

Chapters
0:27 Boundaries and Control
2:35 The Three Circles
5:48 Anxiety’s Control Trap
7:39 Sorting a Critical Comment
12:27 Caring Without Carrying
15:32 Practicing Letting Go
19:26 Returning to What’s Yours

Summary
In this episode we continue our discussion of boundaries and focus on the idea that boundaries are about more than saying no. We look at how anxious thinking often takes responsibility for too many things, including other people’s reactions, opinions, and future outcomes.

We revisit the three circles framework: circle of concern, circle of influence, and circle of control. We explain that concern includes many things we care about, but caring about something does not mean we can control it. Influence includes the ways our words, actions, and choices may affect a situation, while control is limited to what is actually in our hands, such as our responses, attention, and whether we pause before acting.

We also look at how anxiety tries to enlarge our sense of control through worry, overthinking, and replaying conversations. We use the example of receiving a critical comment and sort the situation into the three circles, showing that the other person’s opinion is concern, while our response and boundaries are within our control.

Finally, we emphasize that the goal is not to stop caring, but to care without carrying everything. We practice asking what belongs to concern, influence, or control, and return to what is ours to do in the present moment. The episode closes with encouragement to treat this as an ongoing practice and to let go of what is not ours to manage.

#AnxietyRelief #MentalHealth #Boundaries #Mindfulness #StressManagement #PersonalGrowth #SelfCare #EmotionalWellness #AnxietySupport #CopingSkills #InnerPeace #HealingJourney #AnxietyAwareness #EmotionalHealth #MentalWellness #SelfLove #HealthyBoundaries #PeoplePleasing #Overthinking #WorryFree #MindfulLiving #AnxietyReliefTips #EmotionalIntelligence #SelfAwareness #CalmMind #StressRelief #MentalClarity #EmotionalFreedom #LifeCoaching #HolisticHealth #PeaceOfMind #AnxietyManagement #NervousSystemRegulation #SelfMastery #IntentionalLiving #ACP
#GinaRyan #AnxietyCoachesPodcast
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In today's episode, Gina shares steps for adapting to any particular fears we may have and how to become more confident and comfortable by doing so. Through patience and self kindness, following these tips can lead to great changes in your life!

The S.A.F.E. Empowerment System
https://gumroad.com/a/256095347
Or
https://www.theanxietycoachespodcast.com/resources

Stillpoint Fridays is my once-a-week Friday note — a slower, more personal reflection that’s different from what I share on the podcast.
If you’d like a quiet place to land as the week winds down, you can join here: http://eepurl.com/bR2F9P or on our website anxietycoachespodcast.com and sign up for the newsletter.

Please visit our Sponsor Page to find all the links and codes for our awesome sponsors! https://www.theanxietycoachespodcast.com/sponsors/

Website https://www.theanxietycoachespodcast.com

Join our community Group Coaching Join our Group Coaching Full or Mini Membership Program

1:1 Coaching Learn more about our One-on-One Coaching

If you prefer to listen AD-FREE, try our Supercast premium access membership:

Learn more about anxiety What is anxiety?

Free Guided Meditation for Calming Your Anxious Mind 10-Minute Body-Scan Meditation for Anxiety

Quote:

Without darkness nothing comes to birth, as without light nothing flowers.

-May Sarton

Chapters
0:27 Fear as Teacher
3:25 Kindness and Curiosity
4:12 Start with Small Steps
5:17 Practice at the Airport
7:55 Expand the Next Step
9:47 Put Joy on the Other Side
13:06 Closing Reflection

Summary
In this episode, we talk about letting fear be a teacher by focusing on external fears first, such as public speaking, flying, driving, grocery stores, or other places and situations that trigger anxiety. We look at how these experiences can be approached as opportunities to build confidence rather than as things to avoid.We emphasize doing this with self-kindness, non-judgment, and a curious mindset.

The first step is to take small, manageable steps and to check in with our body and breathing so we do not overwhelm ourselves. We use the example of fear of flying, beginning with simply going to the airport in a calm, intentional way and observing what happens from a distance or in a low-pressure setting.The next step is to expand gradually by repeating the practice until it feels routine and less threatening.

We point out that the goal is to let our mind and body experience the situation as safe through repetition, while noticing and appreciating small gains along the way.We also talk about putting something meaningful on the other side of the fear, so we have a reason to move through it. In the example of flying, this could mean taking a short flight to visit someone we care about. We close by encouraging patience, imperfection, and one small step at a time, rather than expecting immediate or perfect results.

#AnxietyCoachesPodcast #GinaRyan #AnxietyRelief #MentalHealth #FacingFears #OvercomingAnxiety #NervousSystemRegulation #Mindfulness #PersonalGrowth #PanicManagement #EmotionalWellness #HealingJourney #AnxietySupport #SelfKindness #CalmYourMind #StressManagement #HolisticWellness #CourageOverFear #AnxietyFree #AnxietyRecovery #AgoraphobiaSupport #FearAsATeacher #ExposureTherapy #MentalHealthPodcast #MindfulLiving #SelfCompassion #AnxietyHelp #CalmTheNervousSystem #OvercomingFear #AnxietyWarrior #HealingAnxiety #PeaceOfMind #MentalHealthAwareness #ACP
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In today's episode, Gina discusses social boundaries and how a variety of social cues can trigger anxiety, especially when we are not cognizant of our boundaries or how to manage them for maximum wellness. Understanding and maintaining our boundaries enables us to keep our sense of self intact and communicate this sense of self to others. Simple phrases to use while interacting with others to help you maintain healthy boundaries are provided.

Stillpoint Fridays is my once-a-week Friday note — a slower, more personal reflection that’s different from what I share on the podcast.
If you’d like a quiet place to land as the week winds down, you can join here: http://eepurl.com/bR2F9P or on our website anxietycoachespodcast.com and sign up for the newsletter.

Please visit our Sponsor Page to find all the links and codes for our awesome sponsors! https://www.theanxietycoachespodcast.com/sponsors/

Website https://www.theanxietycoachespodcast.com

Join our community Group Coaching Join our Group Coaching Full or Mini Membership Program

1:1 Coaching Learn more about our One-on-One Coaching

If you prefer to listen AD-FREE, try our Supercast premium access membership:

Learn more about anxiety What is anxiety?

Free Guided Meditation for Calming Your Anxious Mind 10-Minute Body-Scan Meditation for Anxiety

Quote:

Daring to set boundaries is about having the courage to love ourselves, even when we risk disappointing others.

-Brené Brown

Chapters
0:27 Boundary Crossings and Self-Trust
2:18 Beyond Boundary Phrases
4:55 Stop Mind-Reading Others
7:41 Facts Versus Interpretations
10:20 Simple Boundary Phrases
12:37 Feeling Uncomfortable Is Normal
14:25 Allowed to Disappoint Others
16:28 Practice Small Boundaries
18:09 Caring Without Abandoning Yourself
19:25 Return to Yourself

Summary
In this episode we talk about boundaries and how they relate to anxiety. We focus on what happens when someone makes a comment about our clothing, food, time, or life choices, and how a brief uncomfortable moment can turn into hours or days of worry.We explain that a boundary is not a wall or a punishment.

It is a way of saying what we are and are not comfortable with. We also look at the difference between responding because something matters to us and explaining ourselves because we cannot tolerate disapproval.A main theme is self-trust. We discuss how anxiety often comes from trying to figure out what other people think and from reacting to our own discomfort after a boundary is crossed.

We separate facts from interpretations and note that other people’s opinions are not something we have to fix or manage.We also offer simple phrases for the moment, such as saying we are comfortable, that we would rather not discuss something, or that something works for us. We encourage saying it once, allowing silence, and noticing the urge to over-explain.Finally, we describe the practice of allowing discomfort, disappointment, and misunderstanding without abandoning ourselves. The goal is not to stop caring what others think, but to care without giving up our own comfort or self-respect.

#anxiety #boundaries #selftrust #personalgrowth #mentalhealth #emotionalwellness #selfcare #communication #relationshipadvice #peoplepleasing #overcominganxiety #mindfulness #emotionalfreedom #settinglimits #mentalpeace #personalboundaries #vulnerability #selfcompassion #brenebrown #innerpeace #emotionalregulation #anxietyrelief #emotionalboundaries #selfacceptance #emotionalintelligence #mentalresilience #personaldevelopment #assertiveness #healthyliving #selfrespect #emotionalhealing #nervoussystemregulation #copingstrategies #mindfulnesspractice #psychologicalsafety #emotionalmaturity #buildingtrust #courage #innerstrength #selfawareness #validation #emotionalindependence #stressmanagement #mindsetshift #healingjourney #mentalwellness #peaceofmind #selflove #emotionalstrength #lifeskills #ACP #anxietycoachespodcast #GinaRyan
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In today's episode, Gina discusses the affects of anxiety on the digestive system. Anxiety can cause all kinds of bodily symptoms and the stomach and lower digestive system are particularly susceptible to this. Common symptoms include nausea, bloating, urgent bowel movements and tightness in the stomach. Listen in to learn how to deal with and reduce or eliminate these digestive system related anxiety symptoms today!

Stillpoint Fridays is my once-a-week Friday note — a slower, more personal reflection that’s different from what I share on the podcast.
If you’d like a quiet place to land as the week winds down, you can join here: http://eepurl.com/bR2F9P or on our website anxietycoachespodcast.com and sign up for the newsletter.

Please visit our Sponsor Page to find all the links and codes for our awesome sponsors! https://www.theanxietycoachespodcast.com/sponsors/

Website https://www.theanxietycoachespodcast.com

Join our community Group Coaching Join our Group Coaching Full or Mini Membership Program

1:1 Coaching Learn more about our One-on-One Coaching

If you prefer to listen AD-FREE, try our Supercast premium access membership:

Learn more about anxiety What is anxiety?

Free Guided Meditation for Calming Your Anxious Mind 10-Minute Body-Scan Meditation for Anxiety

Quote:

You can't stop the waves, but you can learn to surf.

-Jon Kabat-Zinn

Chapters
0:27 Anxiety and the Stomach
5:04 Breaking the Fear Loop
9:19 Reframing Food Fears
12:51 Letting Sensations Pass
16:05 Living Beyond Symptoms
18:58 Surfing the Waves

Summary
In this episode we talk about the connection between anxiety and stomach symptoms, including nausea, butterflies, bloating, urgent bowel movements, tightness, and a feeling of a knot or pit in the stomach. We explain that anxiety is not only a thought process, but also a physical experience.We describe how the digestive system and nervous system are closely connected.

When the nervous system senses stress or threat, digestion can change, and ordinary stomach sensations can become more noticeable. We note that a sensation can be real without meaning that something is dangerous.We also talk about the cycle that can develop when we begin watching the stomach closely. Attention can make normal digestive activity feel louder, and fear can lead to more scanning, checking, and concern. We encourage letting the stomach do its job without constant monitoring, while also seeking medical advice for new, persistent, severe, or concerning symptoms.We then discuss how anxiety can affect eating habits. People may avoid foods, eat less, or limit themselves to what feels safe, which can keep fear going. We suggest shifting from trying to guarantee certainty to accepting that sensations may come and still being able to continue with the day.

Finally, we focus on practicing a different response when stomach sensations appear: pausing, breathing, allowing the sensation to be there, and returning attention to daily life. We emphasize that a calm life does not require a perfectly calm body, and that we can learn not to panic every time the body sends a signal.

#AnxietyRelief, #GutBrainConnection, #AnxietyAndStomach, #NervousSystemRegulation, #SomaticHealing, #AnxietyCoach, #MindBodyConnection, #HealthAnxiety, #ChronicAnxiety, #CalmYourBody, #MentalHealthSupport, #PhysicalAnxiety, #AnxietyRecovery, #MindfulnessPractice, #EmotionalWellness, #AnxietyRelief, #GutBrainConnection, #StomachAnxiety, #NervousSystemRegulation, #SomaticHealing, #AnxietyCoach, #MindBodyConnection, #HealthAnxiety, #ChronicAnxiety, #CalmYourBody, #MentalHealthSupport, #PhysicalAnxiety, #AnxietyRecovery, #MindfulnessPractice, #EmotionalWellness, #DigestionAndAnxiety, #PanicSymptoms, #BodyAwareness, #SomaticSymptoms, #AnxietyHealingJourney, #NervousSystemHealing, #AnxietyCoachesPodcast, #ACP, #GinaRyan
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