Feeling anxious and overwhelmed? This is for you.

Summary

In this episode of 'Calmly Coping,' licensed therapist and coach Tati Garcia addresses the emotional challenges of feeling anxious and overwhelmed. She explains how emotions can distort perception, leading to a focus on negative aspects of life. Garcia offers practical advice on recognizing and reframing these negative thought patterns, emphasizing the importance of focusing on controllable elements and taking things one step at a time. She encourages self-awareness through grounding exercises and the value of relaxation to manage anxiety, promoting a balanced life and confidence.

Takeaways

• 😌 Emotions Influence Perception: Feelings of anxiety and stress can color our perception negatively, leading to a focus on the negative aspects of life.
• 🔍 Awareness of Negative Bias: Recognizing our emotional state can help us become aware of the negative bias in our thoughts and perceptions.
• 🌈 Shifting Perspective: Understanding that our current emotional state may not accurately represent reality can help us shift our perspective and reduce anxiety.
• 📈 Growth is Not Linear: Personal development involves ups and downs, and feeling overwhelmed can be a signal for positive change and growth.
• 💡 Learning from Challenges: Viewing moments of anxiety and stress as opportunities for learning can lead to personal growth and better coping strategies.
• 🚫 Letting Go of 'Shoulds': Releasing judgment and expectations ('shoulds', 'coulds', 'woulds') can help us focus on learning and growth without self-blame.
• 🎯 Focusing on Control: Concentrating on what we can control in the present moment can alleviate anxiety caused by worrying about the uncontrollable.
• 📝 Taking One Step at a Time: Breaking down tasks into manageable steps can reduce feelings of overwhelm and create a clearer path forward.
• 🧘‍♂️ Mind-Body Connection: Engaging in activities that bring awareness to the body, such as yoga or walks, can help ground us and reduce anxiety.
• 🌟 Grounding Techniques: Practices like the 54321 grounding exercise can help bring us into the present moment and away from anxious thoughts.
• 💆‍♀️ Self-Care Importance: Taking time to relax and care for oneself is crucial for managing anxiety and maintaining emotional well-being.

Q & A

What is the main purpose of the pep talk episode in the 'calmly coping' series?

The main purpose of the pep talk episode is to provide inspiration and mindset shifts to help individuals feeling anxious, overwhelmed, or stressed, enabling them to feel calmer, clearer, and less overwhelmed.

Who is Tati Garcia and what is her professional background?

Tati Garcia is a licensed therapist and coach, who specializes in helping high achievers overcome anxiety, stress, and overwhelm so they can feel calm, balanced, and confident from within.

How does one's emotional state influence their perception according to the episode?

One's emotional state influences their perception by coloring the way they view things. If someone is feeling anxious or overwhelmed, they are likely to see things in a very negative way, which is referred to as 'negative-colored glasses'.

What is the significance of recognizing the negative-colored glasses effect in managing one's emotions?

Recognizing the negative-colored glasses effect allows individuals to observe their thoughts without identifying with them, creating distance and realizing that their current mood might be skewing their perspective, which may not be an accurate representation of reality.

Why is it important to understand that our emotional state is temporary when feeling overwhelmed?

Understanding that emotional states are temporary is important because it prevents us from feeling trapped in a state of anxiety or overwhelm. It helps us realize that our current mood will pass, and things may not be as bad as they seem during these moments.

How does the growth process in personal development typically progress according to the episode?

The growth process in personal development is not linear; it involves ups and downs over time, with gradual improvement and moments of increased difficulty, which are opportunities for learning and growth.

What is the role of learning opportunities in moments of anxiety or stress as discussed in the episode?

Learning opportunities in moments of anxiety or stress allow individuals to recognize what isn't working for them, signaling the need for change and potentially acting as a catalyst for future improvements.

Why is focusing on what one can control a valuable strategy when feeling anxious?

Focusing on what one can control is valuable because it helps to rein in anxiety by shifting attention from uncontrollable factors and uncertainties to the present moment and actions that can be taken to prepare and manage situations effectively.

What is the '54321 grounding' exercise and how can it help in managing anxiety?

The '54321 grounding' exercise involves bringing awareness to five things you can see, four things you can feel, three things you can hear, two things you can smell, and one thing you can taste. This exercise helps to ground individuals in their physical presence and the present moment, reducing anxiety.

How can taking time to relax and connect with oneself help in reducing feelings of overwhelm?

Taking time to relax and connect with oneself helps in reducing feelings of overwhelm by allowing individuals to step away from their thoughts and emotions, confront their internal state, and take necessary actions for self-care, leading to a more balanced emotional state.

What is the significance of accepting and acknowledging one's feelings in managing emotional states?

Accepting and acknowledging one's feelings is significant in managing emotional states because it allows individuals to meet themselves where they are, making conscious choices about how to move forward rather than being driven by negative perceptions or autopilot reactions.