Embracing Anxiety: Building Tolerance and Finding Support | EP 051

In this podcast episode, DARE coaches Michelle Cavanaugh and Aida Beco discussed various aspects of anxiety and panic attacks. They emphasized the importance of not trying to control anxiety but rather accepting it as a safe sensation. They encouraged building tolerance for discomfort and offered insights into managing ruminative thoughts.
Michelle and Aida also touched on the concept of highly sensitive individuals and the need to trust people's ability to regulate their emotions. Overall, this podcast episode revolved around understanding and coping with anxiety in a supportive and empathetic manner.
We hope you find this podcast episode helpful.
Learn more about DARE here: www.dareresponse.com

[@sobaanmohammed3304]

7:47 fight or flight REAL and IMMEDIATE dangers. Not coulds and hypotheticals.
13:43 how to stop ruminating? Just stop! No need to read books or listen to podcasts. You are in conscious control of your behaviours. Yes these are conditioned habits but you can change or stop them. Ruminating is similarly a habit.
17:59 you're in a heightened state. That's why you are experiencing all the symptoms. We don't need to battle the sensitised state. You are more likely to ruminate in this state. The battle and judgement and bewilderment is what maintains the issue.
20:47 manage your expectations... For palpitations, appetite loss,etc. Don't be so impressed by them. The over perception will die down in time. Don't EXPECT to feel good.
22:41 it's SAFE to be sensitised. When you have a cold, it's unpleasant but you don't view it as dangerous.
23:45 what's recovery? NOT the elimination of anxiety. Treating feelings as SAFE. Not getting bothered.
28:07 adding stories to feelings. Using words like Why/should(n't)/must.
29:04 just feel feelings. Without expectations or stories or additional worries.
39:40 what do you focus on? If you don't fixate on something, it's filtered as unimportant. But if you focus on something the brain thinks it's dangerous until you consciously label it as unimportant and redirect your attention
43:07 don't be calm. Get better at being anxious.
46:18 what's your intention when you plan out your day? Are you trying to avoid things? It's good to have structure to your life, as too much free time and lack of structure can make you do things/make decisions based on how you feel (eg anxiety). What would you be doing if you weren't anxious? What needs to be done? Run the errands etc. What used to bring you joy?
50:10 health anxiety is over involvement in physical discomfort pinned to a worst case scenario. Experience these worries WHILE doing things and continue doing them.
50:50 anxiety distracts you from life. It wants you to focus on itself and check on yourself internally. Go WITH the feelings. Go WITH the coulds and hypotheticals - they only seem scary because you are sensitised
52:27 do things not for the sake of feeling or not feeling an emotion. Do it for the sake of doing it.
53:32 gradual approach or flooding? The ultimate goal is to get involved in life, even if you have to rely on crutches. The aim of exposure therapy is to show your brain that a situation is safe. It's not about calming down. It's about exposing yourself to fear and getting better at being scared.

[@rossgh76]

I wished more therapists would adopt this method... the light bulb went on for me and I am very grateful for having found your app and channel... Keep up the great work and giving hope to people with anxiety ♥❤🥰🥰🥰

[@Sirie7206]

You guys are awesome! Love listening to you. Although I’m no longer struggling with anxiety, I still have my moments. Dare helped me extremely to get over things I was struggling with. And learned skills to overcome other things I was struggling with before anxiety disorder. ❤

[@dominikadubovanova4112]

you girls are saving lives ❤

[@benjaminsnyder1430]

This is so helpful!

[@davecash7669]

This is so helpful. I’ve had the best week of my life in 10 years
Thank you!

[@SandungaLuna]

Thank you for talking about structure that is so true for me as well. It’s good to be aware that I’m doing that

[@petrupace4165]

I adore you guys’ channel! It’s absolutely amazing!

[@ivannovoselac3518]

THANK YOU! ❤

[@anthon_no_y]

are you guys going to do anymore Instagram lives? anytime soon