The Anxiety Coaches Podcast

In today's episode, Gina discusses fear in the context of the physical nervous system. Claire Weekes' fear-adrenaline-fear cycle is explored, as well as the understanding of anxiety as a state of over-sensitization. Gina offers tips and suggestions to help listeners break out of this cycle and prevent it from happening.

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.

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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:

I discovered I always have choices and sometimes it's only a choice of attitude.

-Judith M. Knowlton

Chapters
0:27 Understanding the Fear Cycle
2:47 When Sensations Feel Dangerous
5:53 How Fear Fuels the Cycle
7:39 Interrupting the Cycle
10:32 Anxiety, Exhaustion, and Indecision
13:47 Rest and Recovery
14:58 Finding Your Way Out
16:18 A Closing Thought

Summary
In this episode we discuss the nervous system’s fear cycle and how anxiety can make ordinary physical sensations feel alarming. We describe nervous-system sensitivity as a spectrum, from being able to let sensations pass to feeling overwhelmed by them, and share an example of mistaking a painful gas bubble for a heart attack.We explain how fear can lead to a physical stress response, including the release of adrenaline and cortisol, which can heighten sensitivity and feed further fear.

Repeated cycles of fearful thoughts and reactions can become exhausting, and new sensations or thoughts may arise even after earlier ones have eased.We discuss observing thoughts and bodily sensations rather than reacting automatically. Creating a small pause can help us decide whether a thought requires action or can be allowed to pass, and can make room for a calmer response. We also note that exhaustion can contribute to indecision, reduced self-confidence, and greater distress.

We encourage recognizing where we are in the cycle, allowing ourselves to rest when needed, and accepting that the cycle may begin with chronic stress or sudden trauma. The episode closes with a reminder that even when circumstances offer few options, we can choose our attitude.

#AnxietyCoachesPodcast #Anxiety #NervousSystem #FearCycle #MentalHealth #AnxietyRelief #StressManagement #OvercomingAnxiety #ResponseVsReaction #MindBodyConnection #SelfCare #Mindfulness #MentalHealthAwareness #InnerPeace #RestAndRecovery #EmotionalWellness #AnxietyRecovery #StressRelief #SelfAwareness #HealthAndWellness #MentalWellness #OvercomingFear #EmotionalRegulation #BurnoutRecovery #MindsetShift #AnxietySupport #HealingJourney #MentalHealthMatters #HolisticHealth #PeaceOfMind #GinaRyan #ACP
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In today's episode, Gina concludes her discussion of the benefits of aromatherapy and fragrance for people recovering from anxiety. Specifically, how using fragrance can enhance our experience of the present moment is discussed, including how it can enhance meditation, prayer, contemplation and even our everyday routines. A brief practice for experiencing our senses is included using scent and breathing. Listen in and explore yourself in new ways through the power of scent!

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:

And forget not that the earth delights to feel your bare feet and the winds long to play with your hair.

-Kahlil Gibran

Chapters
0:27 Scent as a Ritual of Presence
2:24 Aromatherapy’s Spiritual Roots
4:24 Scent as a Doorway to Presence
5:58 Making Ritual Simple
9:27 Creating Sacred Space
11:07 Scent and Remembrance
12:39 Meditation Through Scent
14:10 A Mindful Scent Practice
16:04 The Gift of Being Here

Summary
In this episode, we explore fragrance as a ritual of presence rather than a remedy for anxiety. Drawing on Valerie Ann Wurwood’s *Aromatherapy for the Soul*, we consider how scent has been used in rituals, prayer, meditation, remembrance, and sacred spaces—and how ordinary fragrances can help us mark moments as meaningful.We discuss the difference between routine and ritual: routines are repeated actions, while rituals involve attention and meaning.

A familiar scent paired with breathing, meditation, prayer, or reflection can become a cue to slow down and be present. Which scent feels calming is personal, shaped by memory, context, expectations, and individual preference.We consider how a small space or everyday activity can become a place for intention, without requiring elaborate preparations or a religious setting. Pausing to notice a scent can interrupt anxious thoughts about what comes next and bring attention back to the present.We also explore fragrance as a prompt for memory. A scent may bring to mind a person, place, season, or experience, including memories connected with grief.

We can notice what arises without holding on to it or pushing it away, then return to the breath and the current moment.We close with a brief sensory practice: settle comfortably, notice a scent you enjoy, and gently return your attention to it and your breathing when thoughts wander. The episode reflects on how simple acts of noticing can make ordinary moments more meaningful and offer a way to be present without trying to force a particular feeling.

#AnxietyRelief #Mindfulness #Aromatherapy #NervousSystemCalm #GroundingPractices #GinaRyan #AnxietyCoachesPodcast #Presence #SelfCareRoutine #SensoryGrounding #AromatherapyForTheSoul #MindfulLiving #Intentionality #StressRelief #SacredSpace #InnerPeace #MentalHealthAwareness #CalmYourMind #SensoryAwareness #MeditationPractice #Breathwork #HolisticWellness #DailyRituals #EmotionalWellbeing #PeaceAndCalm #ACP
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In today's episode, Gina continues her discussion of the benefits of aromatherapy and fragrance for individuals recovering from anxiety. More specifically, today the scientific research findings on scent and aromatherapy are explored. Safety considerations to remember when practicing self-care with essential oils are also included in this episode. Listen in and come to better understand the proven benefits of essential oils and how to use them for greatest effect!

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:

Our senses connect us intimately to the past, connect us in ways that most of our cherished ideas never could.

-Diane Ackerman

Chapters
0:27 Welcome to the Anxiety Coaches Podcast
2:20 What the Research Says About Aromatherapy
4:27 Lavender and Anxiety
5:57 How Scent, Memory, and Context Interact
9:59 Pleasant Scents and the Body
11:38 Using Aromatherapy Without Pressure
14:01 Creating a Grounding Scent Ritual
15:12 Essential Oil Safety
16:26 What We Know—and What We Don’t
17:36 Let Your Senses Support You

Summary
In this episode, we examine whether aromatherapy can help with anxiety and what current research can—and cannot—tell us. Reviews of studies on inhaled essential oils report reductions in self-reported anxiety, including studies of lavender, but the research varies in quality and methods. The evidence does not establish essential oils as a treatment for anxiety disorders.We discuss why people may respond differently to the same scent. Personal memories, preferences, expectations and surroundings can shape the experience, and scents are difficult to study without participants knowing what they are smelling.

A scent enjoyed during a quiet, repeated practice may also become associated with settling down.We consider emerging research linking personally pleasant odors with changes in breathing, heart rate and heart rate variability. This does not mean that one particular oil calms everyone. Aromatherapy may be a complementary part of a supportive routine, alongside practices such as taking comfortable breaths, sitting quietly, journaling or meditating—not a replacement for other care.We suggest approaching scent with curiosity rather than expecting it to remove anxiety. A scent could be an essential oil, tea, flower, citrus or another familiar smell; we can notice whether it feels pleasant, brings up a memory, irritates us or has no effect.

There is no need to find a “perfect” oil or to feel that something is wrong if a scent does not help.We also cover safety. Essential oils are concentrated and can cause skin irritation, allergic reactions or other effects; some can increase sensitivity to sunlight when applied to the skin. We advise against ingesting them without appropriate medical guidance and recommend consulting a healthcare professional before therapeutic use when pregnant, breastfeeding, taking medication or managing health concerns.

#Anxiety #Aromatherapy #EssentialOils #Lavender #MentalHealth #StressRelief #Relaxation #Scent #OlfactorySystem #MindBody #Breathing #HeartRateVariability #NervousSystem #SelfCare #Mindfulness #Calm #Grounding #HolisticHealth #WellBeing #ComplementaryTherapy #Psychology #BrainBody #Presence #Rituals #SensoryExperience #PersonalWellBeing #InternalPeace #Neuroscience #WellnessPractices #EmotionalHealth #Memory #AnxietyRelief #AnxietyCoachesPodcast #GinaRyan #DianeAckerman #BeWell #Aloha #ACP
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In today's episode, Gina explores the use of realizing the sacredness of the present moment for decreasing our suffering relating to anxiety. Gina discusses the anxiety that emanates from a focus on our mortality and individuality, and the separateness and aloneness that are associated with these issues. Gina offers listeners a number of suggestions for cultivating sacred moments in which we can experience refreshing emotions such as gratitude and compassion.

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:

Your sacred space is where you can find yourself over and over again.

-Joseph Campbell

Chapters
0:27 Sacred Moments for Calm
4:11 Feeling Alone and Separate
6:33 Reconnecting Through Practice
8:47 Values and Obituary Reflection
10:55 Qualities of Sacred Moments
13:53 Finding Sacredness Daily
15:56 Joseph Campbell’s Quote

Summary
In this episode, we talk about decreasing anxiety by increasing sacred moments and giving more attention to the spiritual side of life alongside mind and body practices. We explain that anxiety treatment often focuses on thoughts and physical symptoms, but that a neglected sense of spiritual connection can also play an important role.

We describe how feelings of separateness, aloneness, and disconnection can intensify anxiety and panic. We also connect this to the idea that some anxious experiences are tied to awareness of mortality and individuality, and that sacred moments can help create a sense of connection to something larger than ourselves.We share practical ways to increase sacred moments without adding extra time or effort, including gratitude, connecting with God, creation, community, or the larger world, and living according to our highest values. We also suggest reviewing our priorities and even writing our own obituary as a way to clarify what matters most.

We outline qualities that can appear in sacred moments, such as gratitude, connection, support, bittersweet sadness, awe, compassion, inner peace, preciousness, and a sense of being blessed, cherished, or held as holy. We conclude that these moments can bring more stillness into daily life and support healing within the mind-body-spirit triad.

#AnxietyRelief #MindBodySpirit #SacredMoments #StressReduction #InnerPeace #HealingJourney #Mindfulness #EmotionalWellbeing #PersonalGrowth #SpiritualConnection #MentalHealthMatters #HolisticHealth #SelfCare #GratitudePractice #AnxietyRecovery #FindYourPeace #DailyMindfulness #WellnessJourney #CalmYourNervousSystem #MindBodyConnection #SelfDiscovery #HolisticWellness #MentalHealthRecovery #PresentMomentAwareness #GinaRyan #AnxietyCoachesPodcast #ACP
See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

In today's episode, Gina shares more knowledge about the importance of scent and aroma in our lives and our anxiety recovery. In particular, the connection between scent, memory, emotion (and anxiety) is discussed. The Proust phenomenon in particular is discussed: how scents can trigger intense autobiographical memories from our past and bring back past experiences to the present (and how this can aid us on our anxiety recovery and emotional stabilization journey). An exercise using scent is recommended for listeners.

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:

The smell and taste of things remain poised a long time, like souls, ready to remind us...

-Marcel Proust

Chapters
0:27 Scent and Memory
2:31 The Madeleine Effect
6:31 When Scents Hurt
8:47 Scent and Attachment
12:06 Calming Anxious Triggers
13:24 A Scent Experiment

Summary
In this episode we continue our exploration of scent and its connection to memory, emotion, and anxiety. We talk about how a smell can suddenly bring back a vivid moment from the past, sometimes with a strong sense of being there again.

We discuss the Proust phenomenon and the way odor can trigger autobiographical memories, often from early childhood. We also explain that these memories are not simply recalled on command, but can arrive spontaneously through a sensory cue.We look at how smell is linked to brain systems involved in emotion and memory, including the amygdala and hippocampus. We also note that scent can bring back difficult memories, grief, or sadness, not only pleasant nostalgia.

We then connect this to anxiety, noting that a current feeling may be tied to something in the present that reminds us of the past. We encourage curiosity about what a scent may be associated with, while also grounding ourselves in the present moment.We also discuss smell and attachment, including familiar scents connected to loved ones, babies, pets, and personal spaces. We end by inviting listeners to notice a meaningful scent during the week, observe what it brings up, and remember that a memory is something we are experiencing now, not something we are reliving exactly as it was.

#AnxietyCoachesPodcast #ScentAndMemory #ProustPhenomenon #OlfactorySystem #EmotionalWellbeing #Mindfulness #AnxietyRelief #MentalHealth #AutobiographicalMemory #NostalgiaAndGrief #EmotionalRegulation #BrainAndScent #SensoryGrounding #ChildhoodMemories #MindfulAwareness #AnxietySupport #EmotionalHealing #SelfCare #SmellAndEmotion #LimbicSystem #PersonalGrowth #HealingJourney #MentalHealthAwareness #CalmTheMind #PresentMoment #SensoryTriggers #PsychologyOfScent #InnerChildHealing #AnxietyManagement #MindBodyConnection #GinaRyan #ACP
See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.