May 15, 2025 • 16 mins
In this episode of #FeelingsMatter, hosts Michelle Stinson Ross, Tina Schweiger, and Heather Hampton explore anxiety as both an emotion and a condition. The conversation delves into how anxiety manifests physically, the distinction between anxiety and related feelings like nervousness, and practical techniques for creating safety and disrupting anxiety patterns. The hosts share their personal experiences with anxiety and offer insights on how to cultivate resilience against this challenging emotion.
Episode Highlights:
This episode of the #FeelingsMatter Podcast was recorded and produced at MSR Studios in Saint Paul, MN.Copyright 2025, all rights reserved. No reproduction, excerpting, or other use without written permission.
This episode is sponsored by
FeelWise - bridging the gap between reflection and resilience, offering practical tools to help people overcome obstacles, embrace change, and grow stronger emotionally. FeelWise | Turn Emotions into Your Superpower ✨💫
Don’t miss a moment of the conversation, subscribe to the show on your favorite podcasting platform
Podcast theme music by Dubush Miaw from Pixabay
This episode of the #FeelingsMatter Podcast was recorded and produced at MSR Studios in Saint Paul, MN. No reproduction, excerpting, or other use without written permission.
This episode is sponsored by
FeelWise - bridging the gap between reflection and resilience, offering practical tools to help people overcome obstacles, embrace change, and grow stronger emotionally. https://www.feel-wise.com/
Don’t miss a moment of the conversation, subscribe to the show on your favorite podcasting platform
Episode Highlights:
- Michelle describes her experience of anxiety as "being prepared for the truck to hit me," noting it often appears due to past trauma and manifests physically as tension and shaking, distinguishing it from nervousness which she experiences as "revving up" energy
- Tina observes that anxiety is unusual in being both a condition (which can appear without context) and an emotion (tied to specific situations), sharing that for her it's a physical feeling of tightness in the chest
- The hosts discuss practical techniques for managing anxiety, including box breathing (inhale 4 seconds, hold 4, exhale 4, hold 4), conscious assessment of threats, and the "parade of horribles" approach of realistically evaluating worst-case and best-case scenarios
- Michelle shares how self-talk and safety assessment can disrupt anxiety patterns by asking "Do I feel safe?" and either addressing specific threats or reassuring herself by listing safety factors ("I have enough food, bills are paid...")
- The conversation concludes by connecting these practices to building resilience, highlighting how an optimistic mindset can help counter anxiety's fear-driven nature over time
This episode of the #FeelingsMatter Podcast was recorded and produced at MSR Studios in Saint Paul, MN.Copyright 2025, all rights reserved. No reproduction, excerpting, or other use without written permission.
This episode is sponsored by
FeelWise - bridging the gap between reflection and resilience, offering practical tools to help people overcome obstacles, embrace change, and grow stronger emotionally. FeelWise | Turn Emotions into Your Superpower ✨💫
Don’t miss a moment of the conversation, subscribe to the show on your favorite podcasting platform
Podcast theme music by Dubush Miaw from Pixabay
This episode of the #FeelingsMatter Podcast was recorded and produced at MSR Studios in Saint Paul, MN. No reproduction, excerpting, or other use without written permission.
This episode is sponsored by
FeelWise - bridging the gap between reflection and resilience, offering practical tools to help people overcome obstacles, embrace change, and grow stronger emotionally. https://www.feel-wise.com/
Don’t miss a moment of the conversation, subscribe to the show on your favorite podcasting platform
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Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Speaker 1 (00:03):
Do you have trouble talking about your feelings, You're not alone.
Speaker 2 (00:08):
It's a topic that can make even the most powerful
people somewhat squeamish. You're listening to Feelings Matter, where our
mission is to demystify everything about emotions so that we
can all get more comfortable in talking about them. Join Heather,
(00:28):
Tina and Michelle as we unpack a new angle on
emotions and.
Speaker 3 (00:33):
The psychology of human nature.
Speaker 1 (00:36):
Feelings Matter. Welcome to Feelings Matter.
Speaker 4 (00:46):
I'm Michelle Finson Roth, and I'm Teena Schweiger and I'm
Heather Hampton.
Speaker 1 (00:53):
All the emotions that we have to talk about today,
and the first one is this Asian feeling of anxiety.
Speaker 3 (01:02):
So if I.
Speaker 1 (01:03):
Define that for you, I have feeling uneasy or nervous
in general, or afraid and concern about an upcoming event.
So anxious anxiety can show up either as just a
generalized feeling an experience, or it could be something focused
on the anticipation of something coming up. So some questions
(01:28):
you might want to ask yourself, do you feel like
you need to keep a close eye on everything that's
going on around you? So anxiety might impact your feeling
of safety and that need to be vigilant. Are you
constantly scanning your surroundings and looking for potential threats and danger? Again,
that's saying hypervangulates expression. Are you feeling physically tense or alert,
(01:53):
like your muscles are ready to spring into action, or
just really tight like maybe not spring into but maybe
if youel like you've had to close yourself in, like
you're prepping yourself to take a blow.
Speaker 3 (02:08):
Is also a way that this could feel in your body?
Or do you feel like you.
Speaker 1 (02:12):
Cannot relax or let your guard down even in a safe.
Speaker 3 (02:17):
Or familiar environment.
Speaker 1 (02:19):
Those are ways that anxiety could show up. It's a
way of unpacking. Is this anxiety or is it something else?
Very frequently anxiety will show up.
Speaker 3 (02:31):
Along with other things.
Speaker 1 (02:33):
Anxiety is one of those feelings that it doesn't like
to hang out by itself. It will usually bring other
things along with it. Unfortunately that's not ever a fun party.
I am one of those that definitely I can experience
a generalized anxiety that sometimes it will just rear its
(02:53):
ugly little head when I'm not prepared for it. And
it is because of past trauma that something innocuous can
trigger my anxiety and so I have to be really
careful and pay attention to when again, when.
Speaker 3 (03:12):
I'm tits up.
Speaker 1 (03:13):
So for me, anxiety definitely shows up in that tense
like I'm prepared for the.
Speaker 3 (03:20):
Truck to hit me.
Speaker 1 (03:21):
I know I can't get out of the way, and
I'm like prepared for the truck to hit me. That's
how I normally start feeling anxiety is just like I'm
prepared for the worst.
Speaker 3 (03:33):
How about you, ladies.
Speaker 5 (03:36):
I think it's interesting that anxiety is a condition and
an emotion at the same time. But that's there's not
many of those emotions in our box that would fit
that classification, which is interesting. But for me, it's a
very physical feeling that happens in the chest and that tightness,
and sometimes it arrives without any context. And I think that,
(03:59):
like how is how I would distinguish whether it's anxiety
coming from my condition of anxiety, which can come without
any context, And then if it's an emotion, then I
would have a context for that. My child is going
out and biking up and down a street with his
helmet on. I have anxiety consists continuously until it comes
(04:24):
back in because I'm worried something will happen, but that's
an emotion.
Speaker 3 (04:28):
So that's how I think about anxiety. How about you, Heather.
Speaker 4 (04:32):
It's interesting and we've talked about this before the three
of us. I experience depression, which we see as almost
like the flip side of the coin of anxiety and anxiousness.
And when I go to a place of distress, I
tend to go into shut down mode and membing as
(04:53):
opposed to like the fretting. So I absolutely experience the
emotion of anxiousness. I have to give presentation or anything
like that where there are stakes that I want to
make a good impression or do well or anything like that.
But I don't experience the condition of anxiety very much.
(05:13):
And so it's interesting to hear your guys' experiences around
this emotion and the condition and how they interplay. I'm
curious for you, Michelle, like you are like the strong
extrovert of this group, and you give a lot of
public speaking, So how does the emotion of anxiety play
(05:34):
into your extroversion?
Speaker 3 (05:38):
That's interesting.
Speaker 1 (05:39):
I personally, I don't think that anxiety is the emotion
that shows up for me so much as nervousness, Like
I start to get revved up, I will unpack what
nervousness looks like.
Speaker 3 (05:57):
As opposed to anxiety.
Speaker 1 (05:58):
So anxiety is definitely a few response that I am
going to have to like brace for impact that something
bad is about to happen, Whereas for me, nervousness shows
up more like a rev up of energy, like my
heart rate will increaes, my respiration might increase, like I'm
(06:21):
gearing up to use more energy other than bracing for impact.
And so when it comes to social engagements, when it
comes to public speaking things like that actually is a
very safe space for me. I feel like I have
a lot of control over that because I am in
control of how I show up when I step off
on that stage. And the fact that I don't feel
(06:43):
like I have control is where that nervousness also comes
from trying to be really thoughtful without sho I express this.
The nervousness comes from I want to show up as
my best self. I want to make sure that this
experience is not only good for me, but for everybody
else sitting in the room, that there are abouts of
fear in his feet. And so that rev up of
(07:05):
energy is there to help me show up as my
best self. Whereas anxiety would be the thing that would
make me want to pull away and go no, I
don't want to do this. There's something bad about to happen,
and I don't want to do this.
Speaker 6 (07:22):
Feelings Matter is brought to you by feel Wise. Most
people can identify three emotions sad, mad, and glad.
Speaker 3 (07:32):
But there are over one hundred and fifty.
Speaker 1 (07:35):
Six ways to truly express how you feel. Feel Wise
tools help.
Speaker 6 (07:40):
You build your emotional vocabulary and transform understanding into action.
Discover the language of emotions on the fuel wise website
at bitley slash fuel wise, that b it dot l
y slash f e l wise. Feel the wise turn
(08:05):
emotional awareness into your superpower.
Speaker 1 (08:10):
It's interesting that also Tina mentioning the condition versus the emotion.
For me, I have developed a condition because I have
been constantly pushed into that anxiety state.
Speaker 3 (08:24):
So I had a nervous system that.
Speaker 1 (08:27):
Immediately want to go into action and protect myself from
bad things, and I have to watch it because my
nervous system can just kick in and overreact to things,
which is why I will get the shape if my
anxiety in particular is triggered and my nervous system has
(08:49):
kicked in. Then my body starts shaving, which is again
another reason why I can feel a difference between anxiety
and nervousness. Nervousness does not give me the shape anxiety does.
Speaker 4 (09:03):
I think what's interesting is we're going to be also
talking about aversion soon. It feels like anxiety is nervousness
with the addition of aversion.
Speaker 1 (09:16):
Yeah, it could definitely be characterized in that blind I think.
Speaker 3 (09:20):
It's like colors.
Speaker 5 (09:21):
I love just thinking of emotions like colors and like
mixing some and blending a little here, and anxiety with
a little bit of aversion, or nervousness with a little
bit of aversion makes anxiety like green and yellow make
yellow green.
Speaker 1 (09:36):
And I also find it interesting because I am describing
anxiety from that fear side of things and that embracing
for impact, that all of those things where we just
cut ourselves up, betoy and make ourselves as furred as
impossibly can because the blow is coming. And I find
it interesting that the way out of that is look
(10:00):
for safe space, is to cultivate some safety. What are
some things that you guys do to create just a
moment of safety where maybe you can again disrupt that
anxiety pattern and maybe find your way out of it.
Speaker 3 (10:19):
What do you do?
Speaker 5 (10:22):
I do some unconscious things. I'll go ahead, God, Yeah,
I do some unconscious things and some conscious things. Unconsciously,
I clench my stomach up and I don't breathe as
deeply unconsciously, and I think that's what I do to
go into self protection mode. Consciously, I go and I
(10:49):
think about the parade of horribles, which is how I
handle fear and anxiety, which is I have this bracing
for impact. I think through what if that impact happens,
and the worst case scenario happens, but not from God.
The worst case scenario is going to happen, like from
a worry place, but more of a practical place. Let's
(11:11):
just let me outline all the different possible outcomes that
it could that could be. Here's the worst possible outcome
that I could even think of, and here's the best
possible outcome that I could think of. And the likelihood
is that it will. What will happen will fall somewhere
in between. It's not likely to be the worst thing
you could ever experience. Like getting on a plane, It's
(11:32):
not likely the plane is going to crash. You know
it's also is it likely that you'll get the whole
row to yourself and you can sleep like a baby
the whole way there? Probably not, or get upgraded to
first flass like that's the best case scenario for flight anxiety.
But yeah, I tried to neter my expectations and keep
(11:53):
myself out of an irrational worry that only feeds and
fuels the anxiety, and rather that just ground myself in probability.
Speaker 3 (12:07):
What about you, Heather?
Speaker 4 (12:10):
For me, what works best for me to reset is
breath work. Yeah, I really like box breathing, which is
four breath for a second. Inhale holds for four seconds
for a second, exhale holds for four seconds. And for
me that I guess it's the somatic nervous system that's
(12:31):
like a real reset for me to just calm down
and just I think the act of closing your eyes
and counting just also shuts out the rest of the
noise that's trying to penetrate your brain about whatever is
feeling scary or and causing that anxiety. So breath work
works really well for me.
Speaker 1 (12:53):
I love that, And since you mentioned it, I will
do my best to remember to be cleaned a late
instruction on how to do box breathing. I will include
that in the show notes for this episode. It's interesting,
So while we were talking, I meant to you so
for those of you listeners that actually have the full
(13:13):
CIS box that has both all of the emotions and
all of the mindfulness techniques, if you look at your
card for anxious, it recommends going and looking for the
card about resilience safety. So I pulled that card to
disrupt anxiety and create a sense of safety. Consider your
(13:37):
current surroundings. Ask yourself, dan feel safe if you answer.
If your answer is not a resounding yes, identify the person, place,
or thing of threats. Now, consider what change you can
make right now in order to feel safe.
Speaker 3 (13:57):
Make that change so that you can and feel safe.
And it's interesting.
Speaker 1 (14:02):
Tina had mentioned the Parade of Florables, which is one
scenario I do frequently find myself asking myself, Okay, do
you feel safe? If you don't, what is it about
the surroundings that are making me currently feel unsafe in
this moment? Frequently I find myself having to engage in
(14:24):
self talk and telling myself, no, you're safe, there isn't
a threat.
Speaker 3 (14:29):
Around you.
Speaker 1 (14:30):
Right now, we can take a deep breath and it'll
be okay. Just that self talk of oh wait a second,
let's process this. Do we actually feel unsafe? Why do
we feel unsafe? And I have to remind myself that no,
at this moment, there is not a threat. I've actually
done this in self talk. I have enough food, the
(14:53):
bills are paid, I have a nice comfortable place to sleep,
the electricity will work. Going through those things that would
cause worry and stress that I remind myself that no,
all of these things that are required for safety, they exist,
and usually walking myself through the list of all of
(15:13):
the things that I require to be safe does help
me bring that thatton down and slow down and relax.
So either you can identify what is making you feel
unsafe in the moment, or it's like a count your
blessings tight exercise where you walk through and remind yourself,
(15:34):
I have all of these things with wire for my
personal safety, and it to help you deal with an
anxious moment.
Speaker 5 (15:45):
I liked how you brought that back to you walked
your way all the way to the resilience mindset.
Speaker 1 (15:52):
There.
Speaker 5 (15:52):
It's different because you could think maybe there's your being
thankful for those things. But it's different. It's optimism. It's
stayed stating something that in an optimistic frame of mind,
like I have enough to ease, I have a comfortable
place to be, all my bills are paid. It's a
positive reinforcement. But there's also this optimistic mindset that can
(16:15):
really help you become more resilient to anxiety over time,
which is a very fear driven emotion.
Speaker 3 (16:25):
Thank you for that confirmation.
Do you have trouble talking about your feelings, You're not alone.
Speaker 2 (00:08):
It's a topic that can make even the most powerful
people somewhat squeamish. You're listening to Feelings Matter, where our
mission is to demystify everything about emotions so that we
can all get more comfortable in talking about them. Join Heather,
(00:28):
Tina and Michelle as we unpack a new angle on
emotions and.
Speaker 3 (00:33):
The psychology of human nature.
Speaker 1 (00:36):
Feelings Matter. Welcome to Feelings Matter.
Speaker 4 (00:46):
I'm Michelle Finson Roth, and I'm Teena Schweiger and I'm
Heather Hampton.
Speaker 1 (00:53):
All the emotions that we have to talk about today,
and the first one is this Asian feeling of anxiety.
Speaker 3 (01:02):
So if I.
Speaker 1 (01:03):
Define that for you, I have feeling uneasy or nervous
in general, or afraid and concern about an upcoming event.
So anxious anxiety can show up either as just a
generalized feeling an experience, or it could be something focused
on the anticipation of something coming up. So some questions
(01:28):
you might want to ask yourself, do you feel like
you need to keep a close eye on everything that's
going on around you? So anxiety might impact your feeling
of safety and that need to be vigilant. Are you
constantly scanning your surroundings and looking for potential threats and danger? Again,
that's saying hypervangulates expression. Are you feeling physically tense or alert,
(01:53):
like your muscles are ready to spring into action, or
just really tight like maybe not spring into but maybe
if youel like you've had to close yourself in, like
you're prepping yourself to take a blow.
Speaker 3 (02:08):
Is also a way that this could feel in your body?
Or do you feel like you.
Speaker 1 (02:12):
Cannot relax or let your guard down even in a safe.
Speaker 3 (02:17):
Or familiar environment.
Speaker 1 (02:19):
Those are ways that anxiety could show up. It's a
way of unpacking. Is this anxiety or is it something else?
Very frequently anxiety will show up.
Speaker 3 (02:31):
Along with other things.
Speaker 1 (02:33):
Anxiety is one of those feelings that it doesn't like
to hang out by itself. It will usually bring other
things along with it. Unfortunately that's not ever a fun party.
I am one of those that definitely I can experience
a generalized anxiety that sometimes it will just rear its
(02:53):
ugly little head when I'm not prepared for it. And
it is because of past trauma that something innocuous can
trigger my anxiety and so I have to be really
careful and pay attention to when again, when.
Speaker 3 (03:12):
I'm tits up.
Speaker 1 (03:13):
So for me, anxiety definitely shows up in that tense
like I'm prepared for the.
Speaker 3 (03:20):
Truck to hit me.
Speaker 1 (03:21):
I know I can't get out of the way, and
I'm like prepared for the truck to hit me. That's
how I normally start feeling anxiety is just like I'm
prepared for the worst.
Speaker 3 (03:33):
How about you, ladies.
Speaker 5 (03:36):
I think it's interesting that anxiety is a condition and
an emotion at the same time. But that's there's not
many of those emotions in our box that would fit
that classification, which is interesting. But for me, it's a
very physical feeling that happens in the chest and that tightness,
and sometimes it arrives without any context. And I think that,
(03:59):
like how is how I would distinguish whether it's anxiety
coming from my condition of anxiety, which can come without
any context, And then if it's an emotion, then I
would have a context for that. My child is going
out and biking up and down a street with his
helmet on. I have anxiety consists continuously until it comes
(04:24):
back in because I'm worried something will happen, but that's
an emotion.
Speaker 3 (04:28):
So that's how I think about anxiety. How about you, Heather.
Speaker 4 (04:32):
It's interesting and we've talked about this before the three
of us. I experience depression, which we see as almost
like the flip side of the coin of anxiety and anxiousness.
And when I go to a place of distress, I
tend to go into shut down mode and membing as
(04:53):
opposed to like the fretting. So I absolutely experience the
emotion of anxiousness. I have to give presentation or anything
like that where there are stakes that I want to
make a good impression or do well or anything like that.
But I don't experience the condition of anxiety very much.
(05:13):
And so it's interesting to hear your guys' experiences around
this emotion and the condition and how they interplay. I'm
curious for you, Michelle, like you are like the strong
extrovert of this group, and you give a lot of
public speaking, So how does the emotion of anxiety play
(05:34):
into your extroversion?
Speaker 3 (05:38):
That's interesting.
Speaker 1 (05:39):
I personally, I don't think that anxiety is the emotion
that shows up for me so much as nervousness, Like
I start to get revved up, I will unpack what
nervousness looks like.
Speaker 3 (05:57):
As opposed to anxiety.
Speaker 1 (05:58):
So anxiety is definitely a few response that I am
going to have to like brace for impact that something
bad is about to happen, Whereas for me, nervousness shows
up more like a rev up of energy, like my
heart rate will increaes, my respiration might increase, like I'm
(06:21):
gearing up to use more energy other than bracing for impact.
And so when it comes to social engagements, when it
comes to public speaking things like that actually is a
very safe space for me. I feel like I have
a lot of control over that because I am in
control of how I show up when I step off
on that stage. And the fact that I don't feel
(06:43):
like I have control is where that nervousness also comes
from trying to be really thoughtful without sho I express this.
The nervousness comes from I want to show up as
my best self. I want to make sure that this
experience is not only good for me, but for everybody
else sitting in the room, that there are abouts of
fear in his feet. And so that rev up of
(07:05):
energy is there to help me show up as my
best self. Whereas anxiety would be the thing that would
make me want to pull away and go no, I
don't want to do this. There's something bad about to happen,
and I don't want to do this.
Speaker 6 (07:22):
Feelings Matter is brought to you by feel Wise. Most
people can identify three emotions sad, mad, and glad.
Speaker 3 (07:32):
But there are over one hundred and fifty.
Speaker 1 (07:35):
Six ways to truly express how you feel. Feel Wise
tools help.
Speaker 6 (07:40):
You build your emotional vocabulary and transform understanding into action.
Discover the language of emotions on the fuel wise website
at bitley slash fuel wise, that b it dot l
y slash f e l wise. Feel the wise turn
(08:05):
emotional awareness into your superpower.
Speaker 1 (08:10):
It's interesting that also Tina mentioning the condition versus the emotion.
For me, I have developed a condition because I have
been constantly pushed into that anxiety state.
Speaker 3 (08:24):
So I had a nervous system that.
Speaker 1 (08:27):
Immediately want to go into action and protect myself from
bad things, and I have to watch it because my
nervous system can just kick in and overreact to things,
which is why I will get the shape if my
anxiety in particular is triggered and my nervous system has
(08:49):
kicked in. Then my body starts shaving, which is again
another reason why I can feel a difference between anxiety
and nervousness. Nervousness does not give me the shape anxiety does.
Speaker 4 (09:03):
I think what's interesting is we're going to be also
talking about aversion soon. It feels like anxiety is nervousness
with the addition of aversion.
Speaker 1 (09:16):
Yeah, it could definitely be characterized in that blind I think.
Speaker 3 (09:20):
It's like colors.
Speaker 5 (09:21):
I love just thinking of emotions like colors and like
mixing some and blending a little here, and anxiety with
a little bit of aversion, or nervousness with a little
bit of aversion makes anxiety like green and yellow make
yellow green.
Speaker 1 (09:36):
And I also find it interesting because I am describing
anxiety from that fear side of things and that embracing
for impact, that all of those things where we just
cut ourselves up, betoy and make ourselves as furred as
impossibly can because the blow is coming. And I find
it interesting that the way out of that is look
(10:00):
for safe space, is to cultivate some safety. What are
some things that you guys do to create just a
moment of safety where maybe you can again disrupt that
anxiety pattern and maybe find your way out of it.
Speaker 3 (10:19):
What do you do?
Speaker 5 (10:22):
I do some unconscious things. I'll go ahead, God, Yeah,
I do some unconscious things and some conscious things. Unconsciously,
I clench my stomach up and I don't breathe as
deeply unconsciously, and I think that's what I do to
go into self protection mode. Consciously, I go and I
(10:49):
think about the parade of horribles, which is how I
handle fear and anxiety, which is I have this bracing
for impact. I think through what if that impact happens,
and the worst case scenario happens, but not from God.
The worst case scenario is going to happen, like from
a worry place, but more of a practical place. Let's
(11:11):
just let me outline all the different possible outcomes that
it could that could be. Here's the worst possible outcome
that I could even think of, and here's the best
possible outcome that I could think of. And the likelihood
is that it will. What will happen will fall somewhere
in between. It's not likely to be the worst thing
you could ever experience. Like getting on a plane, It's
(11:32):
not likely the plane is going to crash. You know
it's also is it likely that you'll get the whole
row to yourself and you can sleep like a baby
the whole way there? Probably not, or get upgraded to
first flass like that's the best case scenario for flight anxiety.
But yeah, I tried to neter my expectations and keep
(11:53):
myself out of an irrational worry that only feeds and
fuels the anxiety, and rather that just ground myself in probability.
Speaker 3 (12:07):
What about you, Heather?
Speaker 4 (12:10):
For me, what works best for me to reset is
breath work. Yeah, I really like box breathing, which is
four breath for a second. Inhale holds for four seconds
for a second, exhale holds for four seconds. And for
me that I guess it's the somatic nervous system that's
(12:31):
like a real reset for me to just calm down
and just I think the act of closing your eyes
and counting just also shuts out the rest of the
noise that's trying to penetrate your brain about whatever is
feeling scary or and causing that anxiety. So breath work
works really well for me.
Speaker 1 (12:53):
I love that, And since you mentioned it, I will
do my best to remember to be cleaned a late
instruction on how to do box breathing. I will include
that in the show notes for this episode. It's interesting,
So while we were talking, I meant to you so
for those of you listeners that actually have the full
(13:13):
CIS box that has both all of the emotions and
all of the mindfulness techniques, if you look at your
card for anxious, it recommends going and looking for the
card about resilience safety. So I pulled that card to
disrupt anxiety and create a sense of safety. Consider your
(13:37):
current surroundings. Ask yourself, dan feel safe if you answer.
If your answer is not a resounding yes, identify the person, place,
or thing of threats. Now, consider what change you can
make right now in order to feel safe.
Speaker 3 (13:57):
Make that change so that you can and feel safe.
And it's interesting.
Speaker 1 (14:02):
Tina had mentioned the Parade of Florables, which is one
scenario I do frequently find myself asking myself, Okay, do
you feel safe? If you don't, what is it about
the surroundings that are making me currently feel unsafe in
this moment? Frequently I find myself having to engage in
(14:24):
self talk and telling myself, no, you're safe, there isn't
a threat.
Speaker 3 (14:29):
Around you.
Speaker 1 (14:30):
Right now, we can take a deep breath and it'll
be okay. Just that self talk of oh wait a second,
let's process this. Do we actually feel unsafe? Why do
we feel unsafe? And I have to remind myself that no,
at this moment, there is not a threat. I've actually
done this in self talk. I have enough food, the
(14:53):
bills are paid, I have a nice comfortable place to sleep,
the electricity will work. Going through those things that would
cause worry and stress that I remind myself that no,
all of these things that are required for safety, they exist,
and usually walking myself through the list of all of
(15:13):
the things that I require to be safe does help
me bring that thatton down and slow down and relax.
So either you can identify what is making you feel
unsafe in the moment, or it's like a count your
blessings tight exercise where you walk through and remind yourself,
(15:34):
I have all of these things with wire for my
personal safety, and it to help you deal with an
anxious moment.
Speaker 5 (15:45):
I liked how you brought that back to you walked
your way all the way to the resilience mindset.
Speaker 1 (15:52):
There.
Speaker 5 (15:52):
It's different because you could think maybe there's your being
thankful for those things. But it's different. It's optimism. It's
stayed stating something that in an optimistic frame of mind,
like I have enough to ease, I have a comfortable
place to be, all my bills are paid. It's a
positive reinforcement. But there's also this optimistic mindset that can
(16:15):
really help you become more resilient to anxiety over time,
which is a very fear driven emotion.
Speaker 3 (16:25):
Thank you for that confirmation.
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