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The Anxiety Coaches Podcast: Daily Summaries Delivered
by Gina Ryan
The Anxiety Coaches Podcast brings you a relaxing and inspiring show sharing lifestyle changes to calm your nervous system and help you heal Anxiety, Panic, Stress, and PTSD for life!We Bring you two episodes every week. There is no need to walk this path alone. Subscribe for a relaxing, informative, and inspiring time and start your journey into more peace and calm today.Find meditations, info about stress, anxiety, healthy living, and more at https://www.theanxietycoachespodcast.comListen Ad-Free for less than $0.17 per day! https://anxietycoaches.supercast.com
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- Yesterday15 min
1282: Classic ACP 3 Tips to Help with the Anxiety of Waiting
In today's episode, Gina discusses the anxiety of waiting, such as occurs in long lines at the market or on busy city streets or the highway where traffic is congested. Gina offers listeners three specific methods to bring mindfulness to bear on these moments when the waiting seems to last forever and help soothe the angst and discomfort that can arise.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.comJoin our community Group Coaching Join our Group Coaching Full or Mini Membership Program1:1 Coaching Learn more about our One-on-One CoachingIf 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 AnxietyQuote:Do not let the behavior of others destroy your inner peace. –Dalai LamaChapters0:27 Waiting Without Panic3:44 Mindfulness Helps Waiting7:23 Breath Through Uncertainty8:50 Practice Little Waits11:54 Love While WaitingSummaryIn this episode, we talk about three tips for handling anxiety that comes up while waiting. We begin by noting that common situations like standing in line, being delayed at the airport, or waiting in traffic can feel very uncomfortable, even though the discomfort itself is not dangerous.The first tip is to be with the breath through uncertainty. We are encouraged to slow down, notice the inhale and exhale, and extend the exhale if possible. This is presented as a way to reduce stress and send the body a message that there is no immediate danger.The second tip is to wait on purpose in small, ordinary moments. We can use brief waits, such as waiting for a computer to load, a meeting to begin, or the kettle to boil, as practice for remaining present without reaching for distraction. These small exercises are described as helping us build patience and prepare for bigger waits.The third tip is to extend love and kindness. We can do this by smiling, laughing, connecting with others, and also being kind to ourselves when waiting makes us frustrated or late. The episode ends by emphasizing that these practices can help protect our inner peace.#AnxietyRelief #Mindfulness #MentalHealthAwareness #StressManagement #CalmYourMind #PatienceIsAVirtue #EmotionalResilience #MindfulLiving #AnxietySupport #SelfCareEveryday #BreatheThroughIt #MentalWellness #AnxietyCoach #InnerPeace #HealthyMind #CopingWithAnxiety #MindfulBreathing #OvercomingStress #MentalHealthTips #AnxietyReliefTools #SelfCompassion #EmotionalWellbeing #StressRelief #Calmness #DailyMindfulness #MindsetShift #HealingJourney #AnxietyAwareness #PeacefulMind #MentalClarity #ACP #Gina Ryan #AnxietyCoachesPodcastSee Privacy Policy at https://art19.com/privacy and California Privacy Notice at <a href="https://art19.com/privacy#do-not-sell-my-info" rel="noopen
- 5 days ago19 min
1281: Reset Your Nervous System After Summer: A Practical Morning Reboot
In today's episode, Gina shares a helpful process for restoring a calm, peaceful mindset at the start of your day. This practice is framed as particularly useful for the seasonal transition from summer to autumn, but the practice can be useful at any time of year. Three key points of emphasis in this morning reset: light, breath and movement. Listen in and add another routine to your toolkit and achieve a more peaceful, balanced start to your day!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.comJoin our community Group Coaching Join our Group Coaching Full or Mini Membership Program1:1 Coaching Learn more about our One-on-One CoachingIf 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 AnxietyQuote:To listen is to lean in, softly, with a willingness to be changed by what we hear.-Mark NepoChapters0:27 Summer Transition Anxiety6:13 Morning Reset Basics9:25 Breath and Presence12:19 Gentle Movement Practice15:33 No Perfect Morning18:00 Bridging Into SeptemberSummaryIn this episode, we talk about the shift from summer routines into the busier pace of September, and how that change can bring a sense of urgency. We describe how mornings may start with mental rehearsing, checking the phone, and thinking ahead to appointments, traffic, and responsibilities before the day has even begun.We focus on a gentle morning “reboot” made up of three parts: light, breath, and movement. The idea is not to create a perfect routine, but to give the body time to catch up with the day and to begin without feeling like we are in emergency mode.First, we talk about getting morning light by opening curtains, standing by a window, or stepping outside. We use this moment to orient to the present by noticing the room, the time, and simple details in the environment, shifting attention away from anxious thoughts and toward what is actually happening now.Next, we discuss slow, comfortable breathing as a supportive practice. We emphasize that we are not trying to force calm or use breathing only when anxiety is high, but to let the exhale be easy and unhurried as part of everyday nervous system care.Finally, we add simple movement such as stretching, rolling the shoulders, walking around, or stepping outside. We explain that movement can help the body wake up and can also widen attention outward instead of staying focused on internal monitoring.We close by reminding listeners not to turn the morning routine into a test. The goal is not to feel calm every day, but to begin from wherever we are and carry more flexibility into the rest of the day.#AnxietyRelief #MorningRoutine #NervousSystemRegulation #MentalHealthSupport #MindfulLiving #SeasonalTransition #StressManagement #SelfCareEveryday #CalmMind #AnxietyCoachesPodcast #Bac
- 1 weeks ago21 min
1280: You Don't Have to Do Anything Right Now
In today's episode, Gina shares a most calming, soothing salve with listeners. The practice of meditation is discussed. It is emphasized that meditation does not require anything of you. Meditation is an opportunity to exist for a time in freedom, without any external demands on you. Listen in and enjoy an extended moment of peace as Gina guides you through a meditation of space and stillness. Remember your peace and calm.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.comJoin our community Group Coaching Join our Group Coaching Full or Mini Membership Program1:1 Coaching Learn more about our One-on-One CoachingIf 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 AnxietyChapters0:27 Meditation Without Striving5:03 Rest Instead of Fixing9:49 Settling Into Stillness11:29 Breathing and Letting Be13:30 The Mind Wants a Job14:22 Off Duty for a Moment15:24 Sounds Can Come and Go18:36 Closing With Gentle ReturnIn this episode, we focus on meditation as a simple way of being with ourselves, rather than another task to complete or another method for fixing anxiety. We talk about how meditation can become part of a checklist, and instead offer it as a few minutes with nothing to do and nowhere to go.We explore how anxiety pulls us into the future, constant checking, and self-monitoring. We note that being caught in thought is not the same as being present with ourselves, and that meditation gives us a brief break from trying to manage every feeling, sensation, or thought.The second half of the episode is a guided meditation. We settle the body, notice support beneath us, and observe the breath without trying to change it. We practice allowing thoughts, sensations, restlessness, and anxiety to be present without reacting to them.We also spend time noticing the body, sounds in the environment, and the mind’s urge to evaluate whether meditation is working. The practice emphasizes that nothing needs to be achieved, and that even uncomfortable feelings can be here without needing to be solved.At the end, we return attention to the room and the body, and we are encouraged to carry this into daily life by taking small moments of quiet without waiting until we feel overwhelmed.#AnxietyCoachesPodcast #Mindfulness #MeditationPractice #AnxietyRelief #SelfSurveillance #PresentMoment #MentalHealth #OvercomingAnxiety #SomaticAwareness #Aloha #GinaRyan #GuidedMeditation #AnxietySupport #NervousSystemHealing #MindfulLiving #StressRelief #InnerPeace #MentalHealthAwareness #CalmYourMind #SelfCareFirst #GroundingExercise #EmotionalWellbeing #PeaceAndCalm #SelfCompassion #MentalWellness #LetGo #Breathwork #FindYourCalm #MindsetShift #HealingAnxiety #PresenceOverPerfection #MentalHealthMatters #WellnessJourney #MeditationCommunity #StressLess #MindfulMoments #Po
- 1 weeks ago29 min
1279: Morning Anxiety: Why You Wake Up Anxious and What Actually Helps
In today's episode, Gina discusses morning anxiety, what it is and how to tolerate it. Our cortisol is released each morning to help us wake up and prepare physiologically for the day. This is entirely normal and expected. Many people with chronic anxiety, however, can be highly adversely affected by this process, often starting the day with high anxiety if not outright panic. Listen in to this episode to gain more insight into our physiological awakening process and how to become more accustomed to it without succumbing to substantial anxiety in the morning.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.comJoin our community Group Coaching Join our Group Coaching Full or Mini Membership Program1:1 Coaching Learn more about our One-on-One CoachingIf 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 AnxietyQuote:An early-morning walk is a blessing for the whole day.-Henry David ThoreauChapters0:27 Morning Anxiety Explained3:05 Cortisol and Wake-Up6:31 Sensations Before Stories9:03 Stop Checking Yourself11:28 Morning Light Matters14:35 Caffeine and Activation17:59 Food and Sleep Rhythms21:35 Unwinding for Better Sleep23:18 A Simple Morning Plan24:23 Don’t Predict the DaySummaryIn this episode we talk about morning anxiety and the way many people wake up already feeling activated, with physical sensations like a racing heart, butterflies, tension, or dread before the day has even started. We explain that this does not necessarily mean something is wrong, because the body is designed to become more alert in the morning.We look at the nervous system’s role in this process, including the cortisol awakening response. We describe cortisol as a normal part of metabolism, immune function, blood pressure, energy, and the sleep-wake cycle, and we note that morning activation is physiology rather than pathology.We also focus on the pattern where the body sensation comes first and the mind then creates a frightening story around it. We point out that checking in repeatedly with anxiety first thing in the morning can train the brain to expect danger, and we suggest noticing sensations without immediately investigating them.We then offer simple ways to respond, such as getting out of bed, opening curtains, letting in morning light, drinking water, stretching, taking a short walk, and doing ordinary morning tasks. We also discuss caffeine and sleep, encouraging people to notice how caffeine affects them, to support sleep with consistent rhythms, and to avoid turning sleep habits into another source of anxiety.Finally, we emphasize that a difficult morning does not predict the rest of the day. We suggest treating morning anxiety as a feeling rather than a prophecy, and we encourage beginning the day with sma
- 2 weeks ago21 min
1278: Back-to-School Anxiety Isn't Just for Kids: It's Stored in Your Body Too
In today's episode, Gina discusses why anxiety can increase with an often overlooked time of year: early September, the traditional timing for the restart of the school year. This late August, early September anxiety is suggested to be intrinsic to somatic memory established during childhood, particularly of the stress of newness, uncertainty and social pressures. A particular anxiety clearing practices is included: the September body audit. Listen in and start clearing your seasonal anxiety 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.comJoin our community Group Coaching Join our Group Coaching Full or Mini Membership Program1:1 Coaching Learn more about our One-on-One CoachingIf 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 AnxietyQuote:The past is never dead. It’s not even past.-William FaulknerChapters0:27 September Anxiety Begins5:03 Old School Patterns9:11 Social Nervous System13:52 September Body Audit17:52 Building a New SeptemberSummaryIn this episode, we talk about why late August and early September can trigger anxiety or dread even when there is no current reason for it. We explore how familiar seasonal cues, like school supplies, changing weather, and routines, can activate bodily sensations tied to earlier experiences.We explain somatic memory and how the nervous system can respond to patterns without conscious recall. We also discuss how repeated childhood experiences of school transitions, uncertainty, evaluation, and social pressure may leave the body expecting change when September returns.We look at the role of the social nervous system, including the ideas of neuroception and the body’s ongoing sensitivity to cues of safety, belonging, and threat. We note that even small environmental details can be enough to bring back a felt sense of alertness.We then offer a simple “September body audit” practice: locate the sensation in the body, acknowledge that it is an old pattern from another time, and lengthen the exhale to help the nervous system settle. The episode ends by encouraging a new present-day September experience built through repeated, gentle awareness.#anxiety #nervoussystem #somaticmemory #polyvagaltheory #septemberanxiety #backtoschool #stressrelief #mindfulness #grounding #neuroception #emotionalwellness #bodyaudit #mentalhealth #anxietyrecovery #seasonalchanges #innerchild #subconsciousmind #copingmechanisms #selfcompassion #stressreduction #ginaryan #anxietycoachespodcast #somatictracking #relaxation #mentalwellness #holistichealth #nervoussystemregulation #implicitmemory #psychology #wellness #ACPSee Privacy Policy at https://art19.com/privacy and California Privacy
- 2 weeks ago19 min
1277: Am I Going Crazy? Why Anxiety Can Make You Feel Like You're Losing Your Mind
In today's episode, Gina provides comfort for listeners who are afraid they may be going crazy. The essential message is that much more likely than not, you are not going crazy, and there are many things you can do to help yourself feel better, more calm, peaceful and stable. Intrusive thoughts, depersonalization and derealization are all covered in this episode, as are brain fog, racing thoughts and hyperawareness. Listen in and find more peace and calm even in the face of the most disturbing symptoms.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.comJoin our community Group Coaching Join our Group Coaching Full or Mini Membership Program1:1 Coaching Learn more about our One-on-One CoachingIf 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 AnxietyQuote:Nothing in life is to be feared; it is only to be understood.-Marie Curie Chapters0:27 Going Crazy or Anxiety?5:41 The Second Fear Loop9:37 Intrusive Thoughts and Derealization11:32 What To Do Now14:35 Know When to Get Help16:57 Live Beyond AnxietySummaryn this episode we revisit the question “Am I going crazy?” and talk about how it often comes up when anxiety makes thoughts, sensations, or the surrounding world feel unfamiliar. We look at experiences such as intrusive thoughts, derealization, depersonalization, brain fog, racing thoughts, and hyperawareness, and how these can lead to fear that something is seriously wrong.We explain how anxiety can create a cycle in which a strange feeling leads to checking, the checking increases attention, and the increased attention makes the feeling seem even more intense. We also describe the difference between the first experience, such as feeling disconnected or having a disturbing thought, and the second fear, such as interpreting it as proof that we are losing control.We talk about intrusive thoughts and note that having a thought is not the same as wanting it, believing it, or acting on it. We also discuss derealization and depersonalization, and how repeatedly checking whether things feel normal can keep us focused on the discomfort instead of moving through the moment.We offer several ways to respond: naming the experience without dramatizing it, not making “feeling normal” the main goal, returning attention to ordinary activities, softening physical tension, and letting sensations come and go without demanding certainty. We also note that new, severe, or confusing symptoms, including hallucinations or an inability to function, should be brought to a qualified professional.We close by emphasizing that we can feel strange without being in danger, have frightening thoughts without needing to answer them, and keep living while anxiety passes.#AnxietyCoachesPodcast #GinaRyan #AmIGoingCrazy #AnxietySupport #IntrusiveT
- 3 weeks ago19 min
1276: Classic ACP Finding Joy Beyond Discomfort
In this episode Gina offers listeners a series of questions they can ask themselves and suggestions they can implement during their experience of the discomfort associated with anxiety and panic.Turning to face the discomfort we are presented with during high anxiety moments can offer us the opportunity we are seeking to overcome the discomfort.Questions to ask oneself:What if there were more beyond that?What if distracting was keeping us in the loop and holding us back from the joy in life?What if chasing the desire to make the discomfort stop is actually keeping the pain and discomfort alive?What if the joy was in going through vs giving in to distraction and running away from discomfort?What if what we are looking for is in the opening of moving through the discomfort of what we think should be different than it is?Suggestions to implement:1.Slow down2.Get to neutral and be curious about the situation (take the personalization out of it ...look at it as if you were a researcher without an agenda)3.Remind yourself why you want to get to the other side of this situation and that it is joy that is found from going through the urge to fight flee or freeze when it is discomfort that you are dealing with not true danger.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.comJoin our community Group Coaching Join our Group Coaching Full or Mini Membership Program1:1 Coaching Learn more about our One-on-One CoachingIf 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 AnxietyQuote:A smooth sea never made a skilled sailor. -Franklin D. RooseveltChapters0:28 Joy Beyond Discomfort2:58 Discomfort Isn’t Dangerous5:50 Breaking the Anxiety Cycle9:58 Growth Through Grief12:26 Three Ways to Stay Aware16:46 Reflection Questions for HealingSummaryIn this episode, we reflect on reaching episode 400 and nearing 4 million downloads, and we thank listeners for sharing the show and sending feedback. We also note that people do not need a diagnosis to benefit from the discussion, since we all experience stress and discomfort in life.We focus on the idea of finding joy beyond discomfort. We repeat that discomfort is not dangerous, and we discuss the importance of letting that understanding move beyond logic and into the body. We explore the idea that distraction can keep us stuck in anxiety cycles, while going through the feeling can lead to freedom, peace, and joy.We distinguish between smaller fears that are easier to avoid and larger life events that cannot be avoided, such as loss, accident, or ending. We suggest experimenting with the smaller situations by choosing the opposite of the usual avoidance response and approaching them with curiosity and a sense of
- 3 weeks ago17 min
1275: Classic ACP Are You Isolating With Anxiety?
Today, Coach Gina takes a look at how we drop into isolation and how it can work against us as we move through the phases of clearing anxiety-panic.Today's tip for making progress is to go on a weekly adventure: museum, zoo, train ride, etc, over time you can go to bigger things (such as a concert). A part time job, a church, a hobby, all could be useful.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.comJoin our community Group Coaching Join our Group Coaching Full or Mini Membership Program1:1 Coaching Learn more about our One-on-One CoachingIf 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 AnxietyQuote:It is true that we are called to create a better world. But we are first of all called to a more immediate and exalted task: that of creating our own lives. -Thomas MertonChapters0:28 Start Small, Expand Slowly4:59 Gentle Steps Outward8:42 Rebuilding Confidence10:38 Facing Triggers Safely12:30 Grocery Store Practice14:11 Fun Without Pressure15:48 Creating Your Own LifeSummaryIn this episode we talk about how fear and courage can spread through the people and environments around us, and how what we surround ourselves with can affect healing from anxiety and panic. We look at how easy it is to become more isolated over time, especially when stress, depression, trauma, or exhaustion lead us to withdraw.We discuss using the internet and daily routines more intentionally, including checking what groups, news, and media we spend time with. Rather than retreating further, we encourage small steps toward connection and activity, while recognizing that some people are more introverted and need solitude to recharge.We also focus on moving out of isolation slowly and mindfully. We suggest starting with very small goals, such as moving around the house, going to the porch, mailbox, driveway, or nearby street, and then expanding gradually. If a step feels too big or triggers anxiety, we talk about treating it as a sign to slow down rather than as failure.The episode extends this approach to other parts of life, including news, entertainment, music, and shopping. We suggest choosing calmer news sources, gentler shows, peaceful music, and using places like the grocery store as practice spaces for gradual exposure. We also encourage sitting with uncomfortable sensations, reminding ourselves that they are not dangerous, and planning small enjoyable outings with no pressure or goal beyond doing them.#AnxietyRecovery #MentalHealthSupport #ExposureTherapy #AnxietyRelief #GentleHealing #SmallSteps #OvercomingIsolation #SelfCompassion #MindfulnessForAnxiety #EmotionalWellness #AnxietyCoachesPodcast #SelfCareJourney #StressManagement #CourageOverFear #MentalHealthAwareness #InnerPeace #BuildingResilience #SelfTrust #PacingYo
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About The Anxiety Coaches Podcast
The Anxiety Coaches Podcast brings you a relaxing and inspiring show sharing lifestyle changes to calm your nervous system and help you heal Anxiety, Panic, Stress, and PTSD for life!We Bring you two episodes every week. There is no need to walk this path alone. Subscribe for a relaxing, informative, and inspiring time and start your journey into more peace and calm today.Find meditations, info about stress, anxiety, healthy living, and more at https://www.theanxietycoachespodcast.comListen Ad-Free for less than $0.17 per day! https://anxietycoaches.supercast.com
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