PEACE with Anxiety Podcast Episode 5
In this episode, join me as we dive deep into understanding peace with anxiety. I will provide a comprehensive overview of the various facets of peace with anxiety, shedding light on the misconceptions, interpretations, and practical steps toward finding inner peace.
Tune in to gain a deeper understanding of what it truly means to make peace with anxiety and discover actionable steps to start your path toward inner peace.
Listen as I talk about:
3 common misconceptions about peace with anxiety
3 interpretations of Peace in the Context of Mental Health
3 Questions to get you started on defining your own version of peace
3 Practical exercises that you can start using today to cultivate inner peace
Click play to listen below:
3 common misconceptions about peace with anxiety
Peace with anxiety means never experiencing anxious thoughts or feelings again.
Peace with anxiety means always feeling calm and relaxed.
Peace with anxiety requires ignoring or suppressing anxious thoughts and feelings.
3 interpretations of Peace in the Context of Mental Health
Peace with anxiety involves finding a sense of inner calmness during the chaos of anxious thoughts and emotions. It is the ability to cultivate a serene and controlled mental state, even when faced with challenging or overwhelming circumstances. Practising mindfulness, meditation, or relaxation techniques are a few ways to achieve this inner calmness and reduce the impact of anxiety on their daily lives.
Peace with anxiety centres around developing emotional resilience and the ability to adapt to stressors. Rather than striving for a state of constant calmness, you can focus on building the skills and resources needed to bounce back from anxiety-inducing situations. This approach involves cultivating a growth mindset, learning from setbacks, and developing healthy coping strategies to navigate the ups and downs of life with anxiety.
Peace with anxiety comes through acceptance and integration of their anxious thoughts and feelings. Instead of resisting or fighting against anxiety, you start to embrace it as a natural aspect of your lived experience. By acknowledging and accepting the anxiety without judgment, you can reduce the power it holds over you and find greater freedom to live authentically. Through self-compassion, self-awareness, and honouring your emotions without being defined by them, not only you can reduce anxious thoughts and feelings, but you can make better choices because of the warning nature of anxiety.
Each person's journey toward peace is unique, and it is up to you to explore and honour what peace means to you personally. Whether it's finding inner calmness, building emotional resilience, or embracing acceptance, or all of the above, the path to peace with anxiety is as diverse and individualized as the people who walk it.
3 Questions to get you started on defining your own version of peace
Grab a pen and paper and get ready to do the work with me of defining your meaning behind peace with anxiety. And if you do this, you are going to get results that are specific to your situation.
What Does Peace with Anxiety Look Like to Me?
How Can I Embrace Acceptance and Compassion Toward Myself?
What Values and Priorities Are Important to Me in Life?
3 Practical exercises that you can start using today to cultivate inner peace
Acceptance plays a key role in overcoming anxiety because it helps to break free from the cycle of struggle and resistance. When we resist our anxious thoughts and feelings, we unintentionally give them more power over us, leading to increased distress and suffering.
Mindfulness meditation involves observing our thoughts and feelings without getting caught up in them. By bringing awareness to the present moment experience, you can develop a more accepting attitude toward whatever arises, including anxiety.
Set aside a few minutes every day to focus on the present moment without judgment. Start by finding a quiet and comfortable space where you won't be disturbed, you can sit or lie down in a relaxed position and close your eyes if comfortable, and then Bring your attention to your breath, noticing the sensation of each inhale and exhale, When your mind inevitably wanders (which is normal), gently bring your focus back to your breath without judgment. And while doing this notice any thoughts, emotions, or sensations that come up for you, and then allow them to come and go without getting caught up in them.
Cognitive defusion involves distancing yourself from your thoughts by recognizing them as passing mental events rather than absolute truths.
When you notice an anxious thought arising, acknowledge it without getting entangled in its content. Then label the thought as just a thought, using phrases like "I'm having the thought that..." or "My mind is telling me that..." Imagine your thoughts as passing clouds in the sky, observing them as they come and go without attaching to them. Remind yourself that thoughts are not facts and they do not necessarily reflect reality. Finally engage in an activity that shifts your focus away from the anxious thought, such as going for a walk, listening to music, or engaging in a hobby.
Identify your core values and commit to taking small, meaningful actions that align with those values, even in the presence of anxiety. By focusing on what truly matters to you and taking steps to live by those values, you can build a rich and meaningful life, regardless of any anxious thoughts or feelings that may arise.
Take some time to reflect on your core values, such as honesty, compassion, creativity, or connection. Identify specific actions that reflect each of your values. For example, if one of your values is connection, you might reach out to a friend or family member to offer support or spend quality time together. Commit to taking small, manageable steps toward your values, even if they feel challenging or uncomfortable. Remind yourself that living authentically and in alignment with your values is more important than avoiding discomfort or anxiety. Finally, it is very important to stop and celebrate your efforts and accomplishments, no matter how small.
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Full Transcript
Hello and welcome back to episode 5 of the Peace with Anxiety podcast. So today I wanted to talk to you about what it actually means to make peace with anxiety. And as you know it is the name of my podcast and over the last 4 episodes I have mentioned the word peace multiple times. And I am sure at least once you stopped and asked what does that even mean? Why would I ever want to make peace with anxiety, i just want to get rid of it. Well, on that I have to say that if you listened to my previous episodes hopefully you’ve started to maybe getting curious about your anxiety, and maybe just maybe you are a little bit more open to the idea that anxiety might actually not be your enemy. So if you have no idea what I am talking about, I would encourage you to go back and listen to the first episode where we are talking all about what anxiety is, and where it comes from. But in a nutshell, anxiety is a natural, common, and normal response to a distressing experience or event that is trying to warn you of a real or imagined threat.
So with that in mind, let’s dive into what exactly mean when we talk about making peace with anxiety. There are often misconceptions surrounding this idea, and One of them is that peace with anxiety means never experiencing anxious thoughts or feelings again. However, in reality, experiencing occasional anxiety is a natural part of being human. Peace with anxiety doesn't mean eliminating anxiety altogether, but rather learning to coexist with it in a way that doesn't dominate or control our lives, And learning to manage and navigate anxious thoughts and emotions effectively, rather than expecting them to disappear entirely.
Another misconception is that some people mistakenly believe that peace with anxiety means always feeling calm and relaxed. While finding moments of calmness is essential, it's unrealistic to expect to feel this way all the time, especially when living with anxiety. Besides, this overlooks the fact that anxiety fluctuates over time and in response to different situations. Peace with anxiety involves learning to embrace these fluctuations in mood and anxiety levels as normal and develop resilience in the face of them, rather than expecting a constant state of serenity.
Finally, another misconception is that peace with anxiety requires ignoring or suppressing anxious thoughts and feelings. However, attempting to push away or deny anxiety often leads to increased distress in the long run. And sure you might be able to excel at work, be always available to everyone, and be super-efficient but by avoiding feeling your feelings of anxiety you will eventually end up burnout physically, mentally, and emotionally, from perfectionism, people-pleasing, and overworking. So, peace with anxiety involves acknowledging and accepting anxious thoughts and feelings without judgment. It means learning to coexist with anxiety while developing healthy coping strategies to manage it effectively. This approach allows you to cultivate a sense of inner peace even in the presence of anxiety.
And Peace can take on various meanings depending on the individual and their unique experiences with anxiety.
For some, peace with anxiety involves finding a sense of inner calmness during the chaos of anxious thoughts and emotions. It is the ability to cultivate a serene and controlled mental state, even when faced with challenging or overwhelming circumstances. Practising mindfulness, meditation, or relaxation techniques are a few ways to achieve this inner calmness and reduce the impact of anxiety on their daily lives.
For others, peace with anxiety centres around developing emotional resilience and the ability to adapt to stressors. Rather than striving for a state of constant calmness, they focus on building the skills and resources needed to bounce back from anxiety-inducing situations. This approach involves cultivating a growth mindset, learning from setbacks, and developing healthy coping strategies to navigate the ups and downs of life with anxiety.
And for some others, finding peace with anxiety comes through acceptance and integration of their anxious thoughts and feelings. Instead of resisting or fighting against anxiety, they embrace it as a natural aspect of their lived experience. By acknowledging and accepting their anxiety without judgment, they can reduce the power it holds over them and find greater freedom to live authentically. Through self-compassion, self-awareness, and honouring their emotions without being defined by them, they not only reduce anxious thoughts and feelings, but they are able to make better choices because of the warning nature of anxiety.
So I really want you to Understand these different meanings because it will help you recognize that there's no one-size-fits-all definition of peace with anxiety. Each person's journey toward peace is unique, and it is up to you to explore and honour what peace means to you personally. Whether it's finding inner calmness, building emotional resilience, embracing acceptance, or all of the above, the path to peace with anxiety is as diverse and individualized as the people who walk it.
So I would encourage you to pause this recording, grab a pen and paper and do the work with me of defining your meaning behind peace with anxiety. And if you do this, if you do the writing, you are going to get results that are specific to your situation and this is what we really want. And to get you started here are 3 questions to ask yourself.
First question: What Does Peace with Anxiety Look Like to Me?
Think about your own experiences and imagine what peace with anxiety would look like in your life. Consider specific behaviours, emotions, or situations that represent peace to you personally. By defining your own vision of peace, you will be better able to understand your goals and motivations for addressing your anxiety.
Question number two: How Can I Embrace Acceptance and Compassion Toward Myself?
I want you to spend some time and explore your relationship with self-acceptance and self-compassion when it comes to anxiety. Consider how you currently relate to your anxious thoughts and feelings and whether there are opportunities to cultivate greater acceptance and kindness toward yourself. By practising self-compassion and acceptance you will be able to promote a more supportive and nurturing internal dialogue, which can guide you to your journey toward peace with anxiety.
And finally question number three: What Values and Priorities Are Important to Me in Life?
For this question i want you to reflect on your core values and priorities in life and how these intersect with your experience of anxiety. I would encourage you to consider whether your current actions and behaviours align with these values and whether there are opportunities to make adjustments that promote greater peace and fulfilment. Because by connecting with your values, you can cultivate a sense of purpose and direction that supports your efforts to make peace with anxiety.
Now, let's explore the powerful concept of acceptance and commitment, and how it can help you find peace with anxiety.
Acceptance plays a key role in overcoming anxiety because it helps to break free from the cycle of struggle and resistance. When we resist our anxious thoughts and feelings, we unintentionally give them more power over us, leading to increased distress and suffering. However, when we practice acceptance, we create space for these thoughts and feelings to exist without judgment or attachment. This doesn't mean that we passively resign ourselves to anxiety; but rather, it allows us to respond to anxiety with clarity and compassion, reducing its impact on our lives.
So, if you are wondering how can we develop acceptance in our daily lives, I have 3 suggestions for you. One powerful technique is mindfulness meditation, which involves observing our thoughts and feelings without getting caught up in them. By bringing awareness to the present moment experience, you can develop a more accepting attitude toward whatever arises, including anxiety. So if you are able set aside a few minutes every day to focus on the present moment without judgment. And here's a very simple way you can do this, so start by Finding a quiet and comfortable space where you won't be disturbed, you can Sit or lie down in a relaxed position and close your eyes if comfortable, and then Bring your attention to your breath, noticing the sensation of each inhale and exhale, When your mind inevitably wanders (which is normal), gently bring your focus back to your breath without judgment. And while doing this Notice any thoughts, emotions, or sensations that come up for you, and then allow them to come and go without getting caught up in them.
Another helpful practice is cognitive defusion, which involves distancing yourself from your thoughts by recognizing them as passing mental events rather than absolute truths. Here's how you can practice cognitive defusion:
When you notice an anxious thought arising, acknowledge it without getting entangled in its content. Then Label the thought as just a thought, using phrases like "I'm having the thought that..." or "My mind is telling me that..." Imagine your thoughts as passing clouds in the sky, observing them as they come and go without attaching to them. And Remind yourself that thoughts are not facts and they do not necessarily reflect reality. Finally engage in an activity that shifts your focus away from the anxious thought, such as going for a walk, listening to music, or engaging in a hobby.
Lastly, I encourage you to identify your core values and commit to taking small, meaningful actions that align with those values, even in the presence of anxiety. By focusing on what truly matters to you and taking steps to live in accordance with those values, you can build a rich and meaningful life, regardless of any anxious thoughts or feelings that may arise. And Here's how to practice values-driven action: Take some time to reflect on your core values, such as honesty, compassion, creativity, or connection. Identify specific actions that reflect each of your values. For example, if one of your values is connection, you might reach out to a friend or family member to offer support or spend quality time together. Commit to taking small, manageable steps toward your values, even if they feel challenging or uncomfortable. Remind yourself that living authentically and in alignment with your values is more important than avoiding discomfort or anxiety. Finally, it is very important to stop and Celebrate your efforts and accomplishments, no matter how small.
As we come to the end of today's episode, I want to take a moment to recap what we've covered today about the concept of peace with anxiety. So, we talked about some of the three common misconceptions about peace with anxiety, challenging the notion that peace means the complete absence of anxiety, constant calmness, or ignoring anxious thoughts and feelings. We explored three different interpretations of peace in the context of mental health, highlighting that peace can involve finding inner calmness, developing emotional resilience, or embracing acceptance alongside anxiety. We offered three questions to ask yourselves to define what peace with anxiety means to you personally, I hope you took a moment to really think about them because understanding your own definition of peace is key to navigating this journey. Finally, three practical exercises to cultivate inner peace despite the presence of anxiety. We talked about mindfulness meditation, cognitive defusion, and values-driven action. These are real tools you can use in your everyday life to cultivate that inner peace despite the presence of anxiety. So, give 'em a try and I would love to know how they work for you.
So, my friends, as we wrap up today's episode, I want you to remember this: Finding peace with anxiety is a journey, not a destination, and it does look different for everyone It's okay to stumble along the way. It's okay to ask for help when you need it. And most importantly, it's okay to believe that peace is possible, even in the midst of anxiety.
Thank you for joining me today. I'll catch you on the next episode of the Peace with Anxiety Podcast. Until then, take care of yourselves.