1297: Classic ACP Calm Anxiety By Building Adaptibility
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- Understanding the distinction between your sympathetic and parasympathetic nervous systems is essential for regulating your response to stress and anxiety.
- Fear of normal physical sensations like a racing heart or shallow breathing can trap you in an ongoing cycle of anxiety and fight-or-flight.
- Building adaptability helps strengthen your resilience to both acute stress and chronic, ongoing pressures that offer little immediate relief.
- Making small, regular opportunities to rest and catch your breath can help you regain a sense of balance when you cannot change a stressful situation.
- Incorporating a daily ten-minute bedtime meditation can help settle your mind, let go of daily stress, and improve your ability to adapt.
In today's episode, Gina discusses the distinction between parasympathetic and sympathetic nervous systems and how to use our understanding of these systems to help us regulate our response to stress and anxiety provoking circumstances. Gina identifies a number of symptoms associated with our sympathetic nervous system response as well as methods to get us back to our peaceful, rest and digest state.
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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:
True stability results when presumed order and presumed disorder are balanced. A truly stable system expects the unexpected, is prepared to be disrupted, waits to be transformed.
-Tom Robbins
Chapters
0:27 Calm Anxiety Through Adaptability
2:56 Understanding the Fear Cycle
6:15 Building Resilience and Flexibility
9:25 Coping With Chronic Stress
12:05 Making Time for Meditation
14:47 Closing Thoughts and Today’s Quote
Summary
This episode we discuss how anxiety can keep us in a cycle of fear and fight-or-flight, including the worry that physical sensations will return. We describe common responses such as a racing heart, sweating, shallow breathing, muscle tightness, trembling, tingling, and difficulty sleeping. These reactions are part of the body’s normal stress response, and becoming afraid of them can keep the cycle going.We talk about building adaptability by strengthening our resilience to internal and external stress.
Our capacity can be affected by both acute stress, which comes and goes, and chronic stress that offers little relief. Ongoing responsibilities, such as caregiving, can make it especially difficult to recover and regain a sense of balance.We discuss making small, regular opportunities to rest and catch our breath, particularly when we cannot change a stressful situation.
Meditation can help us settle, let go of some of the day’s stress, and feel better able to adapt. For those with unpredictable schedules, we suggest starting with a ten-minute meditation at bedtime and making it a daily practice.
#Anxiety #AnxietyRelief #PanicAttacks #FightOrFlight #NervousSystem #NervousSystemHealing #ParasympatheticNervousSystem #StressManagement #StressRelief #ChronicStress #Resilience #BuildingResilience #Adaptability #FearOfFear #AnxietySymptoms #AnxietySupport #MentalHealth #MentalHealthAwareness #MentalWellness #GuidedMeditation #BedtimeMeditation #SleepMeditation #Mindfulness #MindfulnessPractice #SelfCare #CalmYourMind #AnxietyRecovery #AnxietyCoachesPodcast #GinaRyan #ACP
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Gina🌺
Frequently Asked Questions
How does building adaptability help with anxiety?
Building adaptability strengthens your resilience to internal and external stress, allowing you to better handle unexpected disruptions and calm your nervous system.
What is the fear cycle in anxiety?
The fear cycle occurs when you become afraid of normal physical stress responses like a racing heart or muscle tightness, which actually keeps the fight-or-flight response going.
How can I practice meditation if I have an unpredictable schedule?
If your schedule is unpredictable, you can start by committing to a simple ten-minute meditation at bedtime and making it a daily habit to help settle your mind.
