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The Anxiety Podcast

Hosted by Tim JP Collins - this is a show to support everyone suffering with Anxiety, stress and panic attacks, Tim suffered with Anxiety and panic attacks and has changed his life to recover and now supports others in doing the same. This unique show isn't just about coping, it's about moving past Anxiety and fear to live the life you were destined for. Each week Tim interviews people that have stories that you will be able to relate to. The interviews are raw, real and vulnerable and people share what's really going on for them. Each week Tim will also share a personal story, skill or coping strategy for you to put into practise right away! For more information go to anxietypodcast.com
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Now displaying: May, 2016
May 31, 2016

Summary:

In this episode I talk to Sarah Stewart about her story with going from being anorexic and being in the modelling industry, to using meditation and mindfulness to overcome it.

Sarah Anne Stewart was thrown into the world of wellness as a teenager when her father was diagnosed with terminal cancer. Her family made a choice - to fight back with alternative medicine.

Seven months later, her dad was declared cancer-free, and a spark was lit in Sarah that propelled her to dedicate her life to spreading the healing's her family had discovered. Today, Sarah runs one of New York City’s leading private coaching practices, as a Certified Holistic Health Practitioner (AADP), with a primary focus on nutrition and permanent weight loss.

Her heart-centered approach has allowed hundreds to reach their health goals naturally, without ‘crash' dieting. Sarah is also the founder of the Holistically Slim Movement, an advisor to several empowerment groups, an in-demand public speaker, and author of the e-course, “Meditate Slim”.

When not supporting her clients, she can be found leading transformative wellness experiences around the globe. Her mission and passion are one in the same: Shifting the world to a greater state of happiness through well-being. 

Links:

http://sarahannestewart.com/

In this particular episode you will learn:

- How Sarah became interested in holistic approaches in the first place

- Why we should view how we eat as more of an experiment as opposed to moving from diet to diet

- Anxiety around eating habits can happen at any time

- How Sarah began to have to change her eating for her modelling career

- How she nearly died due to her anorexia 

- People didn't have any compassion due to Sarah being beautiful and in being in the modelling world

- How simply fixing nutrition wasn't the answer 

- How in modelling over time it will go away and you will be replaced.  It's not a long term place to invest energy

- How Sarah began to turn her life around and where meditation came into it

May 29, 2016

Summary: 

In this episode I will answer a listeners question.  This weeks question from Diane is: 

"After having anxiety and panic attacks for 35 years, I am now 5 months into tackling it for the first time in my life. I didn't know you could! Am weaning myself very slowly off he medication I have taken for the past 20 years. I listen to podcasts every day, i meditate every day, read and learn about anxiety and panic, I do yoga everyday, I journal every day, I eat better than I ever have. Am feeling sooo much better and can go to places I haven't been for years. My baseline anxiety has dropped so much on a daily basis. I am committed to tackling the anxiety and panic and continuing in a life change to facilitate the changes needed. My question is...am I doing all I can? "

May 26, 2016

Summary

In this episode I share my one last talk.  Essentially what is the message I want to share with the world if I only had one talk to give, in 15 mins.

This event was put on by a mentor of mine Philip McKernan and was extremely impactful for both the speakers and the audience.

Links:

To find out more information about the next One Last Talk go here: http://onelasttalk.com/

In this particular episode you will learn:

- What dream I had over and over again throughout my life

- What caused me to get anxious in the first place

- How I began to make changes to move past my anxiety

- Why I started helping others with anxiety

- Why I love what I do

May 24, 2016

Summary:

In this episode I talk to Katherine Stone about how postpartum Anxiety & OCD affected her life.  We go on to talk about the organization that she's created to help women suffering today.

Katherine Stone (@postpartumprog) created PostpartumProgress.com in 2004 after her own experience with postpartum anxiety/OCD after the birth of her first child. She is also the founder and CEO of Postpartum Progress Inc.

Katherine has been featured by CNN, the Huffington Post, Yahoo, AOL, PBS, The Today Show, HLN, ABC News, iVillage, Health.com, the Washington Post and the Atlanta Journal-Constitution among others. Prior to joining the world of bloggers and tweeters, she spent seven years in marketing at The Coca-Cola Company.  She lives in Atlanta with her husband and two children.

 

In this particular episode you will learn:

- What are the different types of postpartum challenges you can face

- What some of the intrusive thoughts you can face

-  How Katherine reached out for help

- Why only 15% of women with postpartum issues ever get treated

- Why Katherine decided to start a movement to support people

- I talk about my own experience with postpartum anxiety with my son

- What do symptoms of PPD feel like

- What are the different types of postpartum mental illness that people struggle with

- How 1 in 7 or possibly even 1 in 5 women suffer from PPD

SIX THINGS YOU SHOULD AVOID IF YOU HAVE POSTPARTUM DEPRESSION

1. Scary Stuff

2. An Overscheduled Life

3. Thought Monkeys

4. Unsupportive People

5. Procrastination

6. Acting Like You Have A Medical Degree

 

 

 

May 22, 2016

Summary

In this episode I will answer a listeners question.  This weeks question from Ian is: 

"Before I draft a resignation letter and run off and do what inspires me (don't know what that is yet), how can we coach people to find the more positive aspects of their current job, and design their work day to be the best.  Perhaps there are ways for people to pull more fulfillment, more joy, out of their current jobs, and tips on how to minimize anxiety and stress.  Personally my career isn't satisfying, but I'm not about to quit what is a very good position with a very good company.  But I do need to be more grateful for it, and to derive greater satisfaction.    I know my job makes me anxious, and all the jobs I've had, have made me anxious. How can we reduce that anxiety?"

May 19, 2016

Summary

In this episode I talk about how our amygdala is essentially trying to get our attention.  Once we consciously make a decision one way or the other it will stop sending the messages. 

Links:

To get a copy of my End Anxiety Toolkit go to: http://timjpcollins.com/free

In this particular episode you will learn:

- How we feel before we think

- Stress hormones are sent out to get our attention

- Are you acknowledging the message?

- Once the pre frontal cortex has the opportunity to think we should then make a decision

- If the phone is ringing we need to answer it

- Once we've made a decision it can stop sending the message

May 17, 2016

Summary:

In this episode I talk to Captain Tom Bunn about how he has helped people to be less anxious when flying.

Captain Tom Bunn, a retired airline captain and licensed therapist, is founder of SOAR, Inc.He has helped over 7,000 people overcome difficulty with flying. His book, "SOAR: The Breakthrough Treatment for Fear of Flying" was chosen Amazon editors' 2014 favorite book.

Captain Bunn was part of the first fear of flying program, which was started at Pan Am in 1975 by Captain Truman Cummings. Though the Pan Am course was helpful for many, it did not help those subject to claustrophobia or to panic.

He founded SOAR in 1982 to offer more effective help, and develop a therapy that has made it possible for everyone to fly.

In this particular episode you will learn:

- How linking flying to memories can be beneficial

- How oxytocin can be useful to quieten the amygdala

- What the vagus nerve does

- How you can think of a calm friend to keep us grounded

- When we make a decision we chill out because the amygdala stops sending stress hormones

- When we are in control we are OK

- This is why choosing to embrace Anxiety is so important because we are empowering ourselves

- How you can tap into a "flow state"

- How alcohol and medication can affect us when flying

Captain Tom's Top 10 Tips:

Tip Number One - The 5-4-3-2-1 Exercise

This is nothing more than a focusing exercise, something to intensely occupy your mind so disturbing thoughts can't take hold. Prove to yourself that you have the means to control anticipatory anxiety. Start by doing the 5-4-3-2-1 every fifteen minutes. Then every hour. Then, whenever you feel the need.

If you are not troubled by panic, this exercise can (though it is a lot of work) get you through a flight. If you suffer from panic, you will need one of the SOAR courses to establish control that works automatically.

Sit or recline comfortably.
Focus on some object in front of you.
Keep your focus on that throughout the exercise. (If you eyes drift off, just bring them back.) Do it out loud first. Then, try it silently. See if one works better for you than the other.
Say "I see" and name something in your peripheral vision.
Say "I see" and name something else in your peripheral vision.
Continue until you have made five statements. For example: I see the lamp, I see the table, I see a spot on the lamp shade, I see a book on the table, I see a picture on the table.<
Say "I hear" and name something you hear.
Say "I hear" and name something else you hear.
Continue until you have made five statements. (Repeat something if there are not five different things you can hear.)
Say "I feel" and name something you feel. (not internal, like heart pounding or tension, but external).
Say "I feel" and name something else you feel.
Continue until you have made five statements. For example: I feel the chair under me, I feel my arm against my leg, etc.
That completes one cycle. It takes intense concentration. That is exactly what you want. As you concentrate on non-threatening things, the "fight or flight" hormones that were in your body when you started the exercise get burned off. As they get used up, you get more relaxed. See, you don't have to MAKE yourself relax; as the old ones get used up, you just get more relaxed.

What about the next cycle? If you always made five statements, you soon could do the exercise WITHOUT intense concentration, and your mind could drift back to "bad" thoughts. We keep concentration intense by making one change each cycle. Instead of doing five statements again, do four statements. Then, in the next cycle, do three statements. Then, in the next cycle, do two statements. Then, in the next cycle, do one statement. Then, in the next cycle, go back to five, etc. Stop when you are as relaxed as you want to be. If you want to be more relaxed - or to fall asleep - continue. If you lose count, that is a good sign because it means you are getting so relaxed that you are losing count.

Tip Number Two - Avoid Imagination And Manage Your Stress Level

During the flight, focus on what is really happening - NOT what you imagine. Why? What is real is not going to cause anxiety.

When you think something may be happening, ask yourself if you have any real proof of that.

Feelings are hard to ignore when they get big. Manage them by tracking your anxiety level on a scale or zero to ten.

Take along something to write on. Write down your feelings and thoughts. Dumping thoughts and feelings out onto paper helps prevent build-up.

Tip Number Three - First Time Anxiety

"First time anxiety" is to be expected. Anything for the first time leads to anxiety. We pilots would not be doing this job unless it was safe. And, insurance companies are no fools; they sell pilots insurance at the same rates as non-pilots.

Tip Number Four - Avoid Imagination

Keep the "visual channel" of your mind fully occupied with something concrete to keep imagination from gaining a foothold.

Buy several magazines with splashy color pictures. Just flip through the pictures to keep the "visual" part of your mind busy. This is a great time to focus on needlepoint or puzzles, if you like those activities.

Or bring a DVD player, or a video game. Still bring magazines; you are not allowed to use the DVD player or video game during takeoff or landing.

Tip Number Five - Music Filters Out Plane Noises

Keep the "auditory channel" of your mind occupied. Bring along an audio player with plenty of music.

You play one when you arrive at the airport, another when you are waiting to board. Then, after boarding, I tell you everything to expect on takeoff (the noises the plane makes are included). Then during cruise, I tell you why turbulence is not a problem. And before landing, you hear about everything to expect during landing. It's like having your own pilot with you.

Tip Number Six - Make It Your Choice

Take back control. Be very aware that - even if pressured to fly - you still have a CHOICE whether you fly or not.

Make that choice - versus whatever the alternatives are - a conscious and deliberate choice.

Take still more control. Before you board, go to the window. MEMORIZE VISUALLY what is outside the jet-way and outside the airplane. Use your photographic memory to record in detail what you see. Then, when walking through the jet-way, visualizing what is outside helps reassure you that there IS an outside and the walls are not able to pressure you.

Tip Number Seven - Meet The Captain

This is so important it is equal to all the other tips combined. If you don't do this one, you only have yourself to blame for an awful flight, because it works.

Tell the gate agent you need to board early because you are an anxious flier and need to speak to the captain. Some gate agents will help you do this and some won't. If the agent will, stay nearby so the agent doesn't forget you. If the gate agent will not board you early, ask the agent to point out to you where you will be getting on the plane. Then position yourself right by the entrance. When boarding (for first class passengers, elderly passengers, passengers with kids, or people who need extra time - that's you) is announced, immediately step forward and board.

Don't go to your seat. Instead, find a flight attendant who is not tied up directing people to their seats.

Tell the flight attendant that you are an anxious flier and are working on it with someone who says it is very important that you meet the captain.

Explain that you understand about security, so you want him/her to ask the captain for you, while you wait right there.

DO NOT APPROACH THE COCKPIT ON YOUR OWN. WAIT FOR A FLIGHT ATTENDANT.
EVEN IF THE CAPTAIN OR FLIGHT ATTENDANT SIGNAL YOU TO COME IN, A SKY MARSHALL SEATED TO THE SIDE MIGHT NOT SEE THAT. WAIT TO BE ACCOMPANIED.
Meeting the captain keeps you from feeling alone. It also puts you in personal contact with control.

You will sense their competence and confident. It helps to know they - also - want to get back home to their family, and they have been doing so for years. They will make extra announcements for you.

Embarrassing? Blame it on me; tell them I made you promise to do it.

Tip Number Eight - Your Space

Take some more control. Stretch out your arms and and legs, to sense the physical space that is yours.

What about visual space? An aisle seat can give you more VISUAL space. Many find visual space more important than physical space.

If you find yourself having breathing difficulty, hold your breath for one- thousand-one, one-thousand-two, one-thousand-three at the end of each exhalation and at the end of each inhalation.

Tip Number Nine - Know About Noise Abatement

On some takeoffs, we reduce power after reaching about one thousand feet (roughly twenty-five seconds after liftoff), which can be frightening if you don't know what it's all about. Ask the captain when you meet him or her if the power will be changed significantly after take off, and ask how it will feel.

Tip Number Ten - Lightheadedness Doesn't Mean Falling

Expect and understand the physical sensations that are a natural and routine part of flight. Imagine this: you get in an elevator on the ground floor, and press the button for the tenth floor. The door closes, and as the elevator starts to rise, you feel heavy. As the elevator approaches the tenth floor, it has to slow down and stop. As it does, you feel "light- headed." In an elevator you know what the feeling is about. You are just slowing down your ascent. Though this feels like falling, you aren't falling at all.

The same thing happens in an airplane when we level off after a climb, or when we reduce power after takeoff.

 

May 12, 2016

TAP 080 - What Physical Health Has To Do With Mental Health

Summary:

In this episode I talk about how physical and mental health are connected. I get into how working on both the mental aspect of anxiety and improving our health and fitness at the same time is critical.

Links:

To get a copy of my End Anxiety Toolkit go to: http://timjpcollins.com/free

In this particular episode you will learn:

- How I self sabotaged my progress when I got close to my goals

- How we give ourselves what we feel we deserve

- I never invested fully in my body as I was just trying to get through the day

- A big shift happened when I decided to make it a priority

- How having high levels of cortisol from all the stress was holding me back

- Fitness is better than medication

- That you should walk everyday

- As you begin to feel more confident physically it has a mental knock on effect

- Why you should write down what your goals are going to be before you head to the gym

Food Considerations:

- Track your calories and intake with "My Fitness Pal" this is an iphone app

- 80 - 90% of your gains will be made in the kitchen

- How you can't outwork a bad diet

Things to avoid:

- Gluten

- Wheat

- Dairy

- Sugar

- Processed foods

Stick to whole foods.

May 10, 2016

 

To get a copy of my End Anxiety Toolkit go to: http://timjpcollins.com/free

Summary:

In this episode I talk to Rob Friend about his professional soccer career, the pressure & anxiety from playing the game and his career ending concussion. We also discuss the challenges for players retiring from any sport.

Rob is a former professional soccer player. He played 12 years in Europe, 7 years in Germany for big clubs such as Borussia Monchengladbach, Hertha Berlin, Eintracht Frankfurt, 1860 Munich. His last club was in 2014 with LA Galaxy, where he won the MLS championship.

In this particular episode you will learn:

- How Rob got a scholarship with a US college team

- What it's like being the hardest working player on the team

- How Rob went on to play for 7 years in the top German leagues

- How Rob's career with LA Galaxy was ended by a concussion

- How the pressure built over Rob's career and how that affected his game

- How negative thoughts can show up during the game

- How the media and fans can add to the Anxiety

- How Rob got a concussion which ended his career

- Rob talks about the anxiety he felt while contemplating the end of his career

- What life is like in retirement

- What's next for Rob

May 5, 2016

Summary

In this episode I talk about how prescription drugs are not helping people overcome Anxiety.  In many cases they actually make you feel worse. 

Links:

To get a copy of my End Anxiety Toolkit go to: http://timjpcollins.com/free

In this particular episode you will learn:

- How the system has failed you

- How I speak to a lot of people but very rarely anyone who's actually enjoying being on medication

- How taking drugs avoids you actually having to change

- Not a single study has proven that anxiety or depression is caused by a chemical imbalance in the brain

- 5% of the worlds population is in the USA and 75% of the worlds prescription drugs are consumed there

- The only countries in the world that advertise prescription drugs are the US and New Zealand

- You can't be curious if you can't feel anything

- Diet is also a big contributing factor to the way we feel 

- There has never been a human study that successfully links low serotonin levels with depression

- Drug will never replace real change, knowledge & understanding

May 3, 2016

Summary:

In this episode I talk toStephane Grenier about his own experience with PTSD from militaryservice in Rwanda to changing the language around PTSD and drivingpeer support programs. 

Stephane Grenier is a Veteran of the Canadian Military whoretired as a Lieutenant Colonel following 29 years of service andnumerous overseas missions such as in Cambodia, Haiti, Lebanon, andKuwait. Most notably, he spent 10 months in Rwanda in 1994/95 andsix months in Kandahar, Afghanistan in 2007. 

Faced with undiagnosed PTSD upon return from Rwanda, he took apersonal interest in the way the Canadian Forces was dealing withmental health issues; a mission he has now decided to broaden tothe entire Canadian workforce through his work in developing nonclinical mental health interventions as a complement to traditionalclinical care. In 2010 he was seconded to the Mental HealthCommission of Canada and since his retirement from the military in2012, Grenier has founded a charity and created Mental HealthInnovations, a social enterprise dedicated to re humanizingworkplaces in Canada.

Throughout his career, Grenier has been recognized for histransformational leadership style, commended for his collaborativeefforts and outstanding leadership, specifically during the postwar humanitarian disasters in Rwanda, and was awarded a MeritoriousService Cross by the Governor General of Canada for his work in thefield of mental health and awarded an honorary degree of Doctor ofLaws by the University of Guelph.

Links:

http://mhic-cism.com/

In this particular episode you will learn:

- About enough with the talking let's start doing

- What an "operational stress injury" is

- How people are being misdiagnosed when it may just be "moralconflict"

- How Stephane found it hard to articulate his issues while inthe military

- Why it's strange that they named PTSD a "disorder"

- What peer support is and how it's relevant to mental healthissues

- If you want to change the stigma get the people sufferinginvolved

- Why there should be beacons of hope within the mental healthfield

- Why the word Stress is more preferable than Anxiety to manycompanies

 

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