#📓 #🎧 #🟠 # 20 Tools to Tame Anxiety - Good Life Project ![[calendar-plus.svg]] <small>Mar 09, 2023</small> | ![[calendar-clock.svg]] <small>Mar 18, 2023</small> 🏷️ [[anxiety]], [[self-care]] **Podcast:** [[Podcasts#Good Life Project]] **Host:** [[Jonathan Fields]] **Guest(s): [[Emiliya Zhivotovskaya]] **Citation:** Fields, J. (Host). (2020, March 23). 20 tools to tame anxiety | Emiliya Zhivotovskaya [Audio podcast episode]. In *Good Life Project* --- # 3 Sentence Summary It is natural when feeling high levels of anxiety to withdraw and feel paralyzed, but there are mind and body tools that can help us manage anxiety. The level or strength of our anxiety affects which tools will be most effective. Mind tools can be useful when anxiety is at a 5 or lower, but it's better to start with body tools if anxiety is at a 6 or higher. # Notes & Important Ideas - [00:09:05](obsidian://podnotes?episodeName=20+Tools+to+Tame+Anxiety+%7C+Emiliya+Zhivotovskaya&url=https%3A%2F%2Ffeeds.acast.com%2Fpublic%2Fshows%2F61de0665cc27c20014ea15cf&time=545.828375) [[anxiety|Anxiety]] is part of a spectrum of emotions that fall under the umbrella of being afraid. - [00:11:39](obsidian://podnotes?episodeName=20+Tools+to+Tame+Anxiety+%7C+Emiliya+Zhivotovskaya&url=https%3A%2F%2Ffeeds.acast.com%2Fpublic%2Fshows%2F61de0665cc27c20014ea15cf&time=699.329413) High levels of anxiety make us want to freeze or run away. We try to withdraw from the cause and can feel paralyzed and hopeless. - [00:14:50](obsidian://podnotes?episodeName=20+Tools+to+Tame+Anxiety+%7C+Emiliya+Zhivotovskaya&url=https%3A%2F%2Ffeeds.acast.com%2Fpublic%2Fshows%2F61de0665cc27c20014ea15cf&time=890.128072) Negative emotions narrow and focus us, whereas positive emotions broaden and build us. - [00:21:54](obsidian://podnotes?episodeName=20+Tools+to+Tame+Anxiety+%7C+Emiliya+Zhivotovskaya&url=https%3A%2F%2Ffeeds.acast.com%2Fpublic%2Fshows%2F61de0665cc27c20014ea15cf&time=1314.277765) In order to know whether to use cognitive or physical approach to calm your emotions, [[take your emotional temperature]]. - [00:27:28](obsidian://podnotes?episodeName=20+Tools+to+Tame+Anxiety+%7C+Emiliya+Zhivotovskaya&url=https%3A%2F%2Ffeeds.acast.com%2Fpublic%2Fshows%2F61de0665cc27c20014ea15cf&time=1648.665178) 10 [[body tools to overcome anxiety]] - [01:11:17](obsidian://podnotes?episodeName=20+Tools+to+Tame+Anxiety+%7C+Emiliya+Zhivotovskaya&url=https%3A%2F%2Ffeeds.acast.com%2Fpublic%2Fshows%2F61de0665cc27c20014ea15cf&time=4277.685774) 10 [[mind tools to overcome anxiety]] - [02:03:03](obsidian://podnotes?episodeName=20+Tools+to+Tame+Anxiety+%7C+Emiliya+Zhivotovskaya&url=https%3A%2F%2Ffeeds.acast.com%2Fpublic%2Fshows%2F61de0665cc27c20014ea15cf&time=7383.755917) We can control our own brain. Thoughts don't just happen to us, we can redirect our thoughts through focusing our mind. ## Connections to Other Materials # Personal Reflection & Application - I listened to this episode in March 2023 at a time when I am struggling with feeling stuck in negative emotions, including anxiety. Usually I'm able to shake it off and focus on the positive things in my life. But lately it's been harder to focus and feel motivated to do anything. This episode was a nice reminder that my withdrawal response to the negative emotions is normal. Also good to have tools that I can turn to so that I can work through those feelings on my own. --- # Other References - [20 Tools to Overcome Anxiety](https://theflourishingcenter.com/20tools/) - [The Flourishing Center](https://theflourishingcenter.com/)