Episode 264: A Mindful Moment to Change the Neurobiology of Fear and Anxiety
Join Kelli and Erica as they chat about a short and simple "off the cushion" (a.k.a you don't have to be seated with your eyes closed on a cushion chanting ommmmm, unless you want to!) mindfulness exercise to change the neurobiology of fear and anxiety. What does woobling and bird watching have to do with changing the neurobiology of fear? You'll have to tune in to find out!
Transcript
00:01.54
kelliwalkercoaching
Hey guys welcome to not another anxiety show I'm your host Kelly Walker and joining me today is my co-host from coaching from abroad dotcom eica Latham what's the gist physicist. Ah I stole that from big bang.
00:08.71
erica
Hey here stop stop it What rhymes Oh I couldn't get into that show when I wanted to so bad. Do you know how I love my em Biolic and I say her name.
00:20.90
kelliwalkercoaching
I I I Love big bang. It's I mean I play D and D in magic cards and I'm like a closet nerd. So yeah, you don't even know what those words are do you? okay.
00:30.63
erica
I'm sorry what you do up I don't I don't we just you just said before we hit record you just got really frustrated about oh and I can't even do boo Baba and I'm like what what and you were trying to explain this thing that you're doing that.
00:43.50
kelliwalkercoaching
Oh god guys I'm woobbling and I am so stuck on Doug the pugs snout. Do we have.
00:46.48
erica
Um, this is like no no, no, no, no, no this is like Dr Seuss stuff here like what? what? What are you talking about.
00:55.70
kelliwalkercoaching
Oh my gosh. We're probably going to hear about this for like 3 episode because I'm really into woobbling so woobbling if anybody hasn't heard of it I'm not even an advertiser I don't get paid for this but for twenty Nine Ninety Nine you can get a beginner.
01:00.17
erica
For the.
01:06.61
erica
But please please reach out what is woodling? oh.
01:11.97
kelliwalkercoaching
Please, you can get a beginner wobbling kit and it's like you're crocheting wobbling as you crochet these little my kids would call them pals. They're like little stuffed animals and I was telling you Erica my kids love me like 30% more now that I've learned how to make them little stuffed animals and.
01:30.23
erica
Um.
01:30.56
kelliwalkercoaching
My first one was Pierre the penguin he was for beginner. Super easy came out really well I made Emilio the turtle but I sewed his head on and I sewed his head on in the wrong spot. So his tail is actually like an arm and it looks like a little baby arm a little bit like in finding Nemo so the kids didn't focus.
01:33.57
erica
Ah, one yeah who.
01:47.80
erica
I'm gonna need pictures on the Instagram I need pictures.
01:49.35
kelliwalkercoaching
Yeah, but I I totally sewed his head head on in the wrong spot and they didn't notice I'm like phw and now I'm working on Doug The Pug Spoiler alert for my niece for her birthday because she loves dogs and I cannot figure out doug the pugs snout. So I'm hoping if you're a woogler.
02:00.63
erica
You So if you're a wambler you just wobler I'm so sorry my deepest apologies.
02:09.60
kelliwalkercoaching
A wobr Erica a wobr if you are a wobr and you have made doug the pug from the pattern book and you know how to make this snout please email me I I please but I was.
02:16.72
erica
Please write a review I so review and then tell her how to make this smell.
02:25.65
kelliwalkercoaching
And tell you how to make this now I'm so desperate her birthday's in a week and I'm and not entirely confident I'm going to figure it out by then please This is the silliest thing. So I.
02:30.26
erica
This is the silliest thing I've ever heard I mean I'm into it. You know what? listen we know how I feel about whittling I am not 1 to to sh to step on people's hobbies.
02:44.37
kelliwalkercoaching
Oh it's It's so wonderful. It really helps me transition from like the craziness of the day. It's like I have to pay attention just enough but it doesn't steal more bandwidth from me that like I just it's addicting in a way I I love it I'm just like it's like a toy factory here I'm just.
02:57.71
erica
He.
03:02.97
kelliwalkercoaching
Shooting out New Woobles every week and anyway.
03:03.14
erica
This is such a silly thing I mean so anyway speaking of intrusive thoughts like that transition I'm a professional I am a professional podcaster. It's fine.
03:10.55
kelliwalkercoaching
Ah, so to speak speak I Love that transition. No nobody's I love it. Nobody's talking about intrusive thoughts but speaking of those intrusive thoughts. Yes, so you know so you know we'll see that.
03:23.30
erica
Nobody is talking is speaking. Yeah.
03:29.65
kelliwalkercoaching
Today's episode title is called a mindful moment to change the neurobiology of fear and anxiety rolls off the tongue. So we're going to share I don't want to say easy but like a short and simple exercise that we can use next time we're plagued by.
03:36.24
erica
Rolls off the tongue.
03:47.86
kelliwalkercoaching
Distressing intrusive thoughts about this could be about anything right? What comes up in being a human thoughts about imposter syndrome unworthiness shame our health right? Like whatever it might be the whole idea is.
03:50.28
erica
Word yep Holla yep.
04:04.18
kelliwalkercoaching
This exercise as simple and short as it is with repetition and some consistency really can support us in changing the neurobiology of fear and anxiety and this is just one way to do it, but it is as simple as this notice and name the thought right like.
04:13.88
erica
Bla it on me.
04:23.83
kelliwalkercoaching
I'm having that thought and I notice I'm having that thought that I'm not feeling good enough right? or I notice I'm having those thoughts about my health or whatever it might be um or I'm I notice I'm having that thought that I'm going to lose my shit on the airplane. Whatever it might be I know I know.
04:37.67
erica
Ah, he swore again and love it right now.
04:42.93
kelliwalkercoaching
So notice and name whatever distressing thought comes up for you now. Okay done now see if you can step out of the context of the thought just for a minute I'm not saying forget all about it. We can We can circle right back? Okay, but.
04:46.28
erica
Ok done.
05:02.66
kelliwalkercoaching
See if you can step out of the context of the thought and notice what emotions are coming up in your body. Is it fear is it shame is it sadness is it even anxiety is it a feeling of being defeated and how do you know? which emotion it is So For example. Right? Like how do you know shame is shame. How do you know fear is fear. There's There's a lot of overlap. Really.
05:21.73
erica
Um, have you been talking to my therapist this sir whole thing I'm furious. How do you know.
05:31.55
kelliwalkercoaching
Ah, ah, how do you know that you're furious. How does it feel in your body. Ah well I think about like you know for me there can be some overlap right? but.
05:36.49
erica
Oh okay, my therapist sure. Okay.
05:47.60
kelliwalkercoaching
Between something like sadness and fear. But for me like the distinguishing factor like fear feels like lead or pressure even even pain in like the center of my gut while sadness often feels like a catching in my throat. So.
06:02.20
erica
A a.
06:05.13
kelliwalkercoaching
These emotions have they really we we have learned even in modern science like this is not alternative or complementary medicine here like we know that we can't separate the mind in the body. We just cannot emotions have very real measurable biological reactions. They show up in our body. Yeah.
06:13.50
erica
Know can we evolve out of that like it's 2023 we put a man on the moon we made pop tarts can't we just separate our mind from our body. Please.
06:23.95
kelliwalkercoaching
We made pop tarts the definition, the definition of an advanced civilization is the production of pop tarts hot pockets And yeah.
06:33.18
erica
Ah, but ah hot pockets I know you're going to go into this because I know you and I've known you for three hundred and fifty thousand years but the the my question generally speaking to the world to myself to my therapist to you. When we observe that because this is of all the things that are hard for me to do like saying whiceeshire sauce and 1 recognizing that my emotion is an emotion and two that it has a feeling has been like my life's work and like.
06:54.33
kelliwalkercoaching
Yeah, yeah.
07:08.50
kelliwalkercoaching
Um, yeah, me too I've.
07:11.33
erica
Fourche like without question so please continue I have a lot to say about this but please go and.
07:14.45
kelliwalkercoaching
Yeah, and it's funny because it might not well one. It's even recognizing like sometimes I'll be so distracted by the content of my thinking because it has that sense of Urgency. It's playing on my values like sometimes it's really hard to even recognize that. Emotions are showing up in my body. A big part of my inner work has been reconnecting to my body and my emotional experience I got really good at disconnecting which you know worked for a time until I did it and until it didn't and of course being disconnected means that we're also disconnected from needs.
07:32.48
erica
Yeah, yeah.
07:50.28
kelliwalkercoaching
Right? and values and all the other stuff that that we need to be human. Yeah and so it might not seem like a lot but this idea of like the fancy word is interoception like when we drop into our body and we notice what's happening in there. It actually sends cues of safety to our nervous system.
07:50.79
erica
Oh oh yeah, oh.
08:10.26
kelliwalkercoaching
And so yup and and into space and time. Yeah I know just try to close your eyes right? and like tap your finger to your nose. It's it's trickier than it looks don't do it if you're dry.
08:10.26
erica
So PS I'm a big fan. Ofepption's I learned about propoception which is like knowing where your hand is in relationship to your face or whatever. Sure, yeah, yeah, ah, people are doing it. Don't do it if you're driving. But yeah, it's like a whole thing. Also if you can't touch your nose when your eyes are Closed. Don't Panic. It's Fine. You're fine. But yeah, there's like Sectionptions. There's that that's like a thing.
08:28.00
kelliwalkercoaching
Disclaimer.
08:32.94
kelliwalkercoaching
Get your. It's okay exceptionptions. It's not just our 5 senses six senses. Oh I'm a nurse I should know this.
08:40.77
erica
Sure what does it see smell clay and ah touch something personal small I drop clay akin in a sentence you didn't even laugh like what's a point what's point I mean being here C Claykin was just here.
08:48.10
kelliwalkercoaching
But there's all these septions too right? It's like. Um, I'm thinking real hard now I'm getting my own um like the sixth senses wait. It's supposed to be 5 basic senses right? because the 6 senses like Bruce Willis yeah Bruce Willis where we're crushing it I well I really.
08:59.29
erica
You like Clay. It is the sixth step and.
09:07.20
erica
Bruce Willis yeah we're nail in this today I'm so sorry you have so much to say I am pleased. Okay.
09:14.52
kelliwalkercoaching
Don't though. So I I Really don't let's we'll keep this sometimes the name of the game is short and simple. But in addition to like sending cues of safety like that when we drop into our body and actually pay attention to ourselves. It's sort of like the same way, you just get down on the level of.
09:30.90
erica
E.
09:30.50
kelliwalkercoaching
Your nieces or my kids or a friend right? like when we just drop in and see how we're feeling it really does send cues of safety. It's like the love language of our nervous system but mindful moments or like moments where we bring an open compassionate curiosity to our experience.
09:39.18
erica
2
09:48.21
kelliwalkercoaching
Like in this exercise it actually changes the neurobiology of fear and Dr Terra Brock shares a really great metaphor to explain this which I'll I'll share the link in the show notes. That's right we have show notes and transcripts now. Yes, because.
09:50.44
erica
Me.
09:59.86
erica
Um, ah look at us who would have thought who would have thought Yeah, it's sometimes.
10:07.60
kelliwalkercoaching
You know I'm a visual learner I don't really listen to podcasts gasp right? like I'm a visual. It's true.
10:14.33
erica
You'll message me and be like did you know and you'll like say something about podcasts I'm like oh honey. Well, all's funny to you but it's really cool that we have this, you can you know take this and and review it later you can I mean I would love to see.
10:18.65
kelliwalkercoaching
You're like oh honey Sweetie like so archaic. Yeah.
10:27.39
kelliwalkercoaching
Um, yeah.
10:30.18
erica
Is it a physical person who transcribes this but I want somebody to actually type out play can 3 times. Um, anyway Terra Brock I really I know I say love her a lot for all the people that we talk about really like her really like her.
10:31.90
kelliwalkercoaching
I don't know it's just like it's slight. It goes thinking I know please Clay can.
10:45.97
kelliwalkercoaching
But you have a lot of love to give that's okay so much.
10:49.41
erica
And know somebody much she loved to? yeah but she's she's a cool broad I Love that lady.
10:54.14
kelliwalkercoaching
Yeah I mean she does a wonderful job of like kind of you know merging? Um, she's a psychologist sort of that traditional psychology with some of like you know the more I mean it's more mainstream now but bringing in like the Eastern mindfulness and and other things that are now you know have so.
11:05.82
erica
In half. Yeah, yeah.
11:11.70
kelliwalkercoaching
So much evidence base. Um and probably have been around a long time for a reason so she shares this sort of great metaphor using her fist right? think of your closed fist as a brain. Okay Erika tighten that fist.
11:21.25
erica
Okay, sure I'm on it. Yeah no problem. It's always clenched because I'm I'm fine and'm fine I don't know talk to my therapist once a week to tell me.
11:29.61
kelliwalkercoaching
And so it's why that how do you know? you're furious in your body. My fist circle. Ah.
11:38.35
erica
All right? So I'm closing my fist. You know? oh.
11:39.90
kelliwalkercoaching
Ah, so you're closing your fest and you're thinking of it as a brain your body communicates in front right? We we often think of ourselves as communicating communicating from our brain to our body. But in fact, a lot of the communication between our brain and body um goes from the body to The. Brain instead of the brain to the I mean of it. They're integrated but our body actually communicates a lot to our brain.. It's just a little side note like the way we hold our body. How fast we're movinging our body the way we're breathing a lot of times we're kind of like low key hyperbain hyperventilating and don't even realize it so like our.
11:59.10
erica
Mm.
12:17.50
kelliwalkercoaching
Our body is constantly sending information to our brain via that you know, beautiful vagus nerve. But let's pretend our body is communicating information up our spinal cord which is your wrist in this metaphor. Okay, that's your spinal cord. Let's pretend. Um.
12:29.95
erica
Okay, okay.
12:37.00
kelliwalkercoaching
And your you know your body's communicating information up your spinal cord to the brain stem and limbic system. Yep, this is where your wrist meets your fist. Okay, it's you can think of it as like some people refer to it as like lower brain Repptilian brain. Um, so it makes sense. It's where you're.
12:42.34
erica
What got it? okay.
12:56.45
erica
Or the rubber meets the road got it.
12:56.57
kelliwalkercoaching
<unk>s where your wrist meets your fist. The the bottom part of that fist exactly and the brainstem and limbic system are involved in our behavioral and emotional responses especially when it comes to behaviors we need for survival like fight or flight you can think of the limbic system as Like. Um, being ah involved in like arousal emotions right? like Anger fear even sex so they're you know in excitable emotions and Arousal and finally.
13:27.82
erica
I Just want you to say arousal like that one more time. Ah I'm with you got it go? okay.
13:35.37
kelliwalkercoaching
Your prefrontal cortex right? Your your higher brain are your fingers your clenched little fingers there right? Yeah me ah you I mean both. It's it's not happening though. Um and that prefrontal cortex which we've talked about a bit on the show is responsible for.
13:39.36
erica
Clearly either I need a manicurere.
13:54.64
kelliwalkercoaching
Downregulating arousing emotions like fight or flight um and differentiating past experiences knowing that today is today I'm safe here and now you know this thing isn't happening or that thing happened eons ago. It helps us know like we're okay.
13:55.68
erica
Who.
14:12.89
erica
And.
14:13.74
kelliwalkercoaching
And the here and now and when the different parts of the brain are integrated and communicating right? like your your prefrontal cortex is quite close to your limbic system when your fist is clenched like that. Everything is quite close together easier for communicating. Um, when the brain. Is integrated and communicating. We feel balanced. We feel safe. We feel Engaged. We feel ease. We feel that sort of sense of perspective even if something distressing comes our way we just we don't feel as unhinged or untethered. Um, we feel more resilient but when we get.
14:43.17
erica
Um, yeah, yeah, yeah, yeah.
14:52.28
kelliwalkercoaching
Flooded overwhelmed anxious stressed. We lose contact. We lose contact with that prefrontal cortex and the part of our brain that that has that perspective regulation empathy moral capacities and more that prefrontal Cortex. Um. When we lose contact with that. We for all intensive purposes flip our lid so you know you can kind of flip me the bird right now. But if you throw your fingers like you're like no definitely not doing that. But you you can think of like that fist opening up and it's like there's complete disconnect.
15:17.97
erica
I Often do who.
15:28.74
erica
This fascinates me, it fascinates me that when and I I know you're gonna go into more detail but I I simply am too fascinated to let you go on that our brain can disconnect the 2 pieces which is important right? It's important that that happens.
15:29.84
kelliwalkercoaching
Right? Like yeah.
15:44.70
kelliwalkercoaching
And exactly.
15:46.71
erica
If we you know if ah if a deer jumps in front of us which is the metaphor I use way too much. We want to slam on the brakes kind of thing. Maybe you know? yeah.
15:50.71
kelliwalkercoaching
We Want our reactive brain taking Over. We want the brainstem right? like the brainste is like is the most basic function of who we are. It's our breathing. It's our heart rate. It's It's all that stuff. We want the react the reactive archaic part of us. Taking over. We want it to throw us out of the way of that bus before we've even had a chance to really cognitively Register. There's a bus right? like we we want this to happen quickly. This is reactive mode so it makes sense like if we're really stressed or there's potential danger or perceived danger.
16:12.78
erica
Um, yeah, writer. Yeah.
16:26.84
kelliwalkercoaching
It makes sense that we flip our lid so to speak. Yeah.
16:30.50
erica
I Love that I love her. Ah yeah, but maybe we don't need to flip our lib when we can't figure out our wooles Wobbles weebels.
16:37.80
kelliwalkercoaching
Yeah, I'm not gonna lie. There was a little especially you know what? I'm never gonna say but I did reach out for help and I was like listen I watched this video but I'm still not quite sure and then they responded and they're like have you watched this video I'm like my lids flip in a little right here I literally did.
16:52.20
erica
Ah, my lids flipped I got that one lid flipped in your direction.
16:56.28
kelliwalkercoaching
Like I literally just said I watched that video and I can't reconcile it with the pattern in front of me. It's anybody listening anyway close my so mindfulness look I'm going to take a breath I feel my butt.
16:59.59
erica
All right close your fist.
17:07.72
erica
Ah, if you scream mindfulness at words Mindfulness is I get to see you I can see you at home just like this mindfulness just scream just screaming across the room. We're doing great and the.
17:22.82
kelliwalkercoaching
Husband's like are you okay like yeah yep, just just doing my my screaming Mindfulness practice is a thing don't you know? Um, so so how do I know I'm annoyed I feel heat rising in my chest. Um.
17:26.20
erica
Saint It's golden. Great. Okay, so there we are. Hello and we are.
17:40.17
kelliwalkercoaching
But here we are mindfulness reestablishes and reinforces a solid communication connection between the prefrontal cortex and the limbic system allowing that prefrontal cortex to become more adept at downregulating fight in this case or flight when anxiety and overwhelm arise right? so.
17:58.38
erica
Wait say say it say it again. My brain is too busy worrying about my manicure so mindfulness more or less practice makes perfect the the more mindfulness you do I'm sorry to hear did you hear that.
17:59.79
kelliwalkercoaching
Um, what I thought.
18:12.57
kelliwalkercoaching
Proficient Erica okay I say this to my kids I says i.
18:18.32
erica
Alexa is the therapist she is going to have a stroke if she heard me say perfect. She will not be okay, practice makes proficient so mindfulness the practice of that the work of that it it builds the connection.
18:31.43
kelliwalkercoaching
Um, run yep.
18:37.24
erica
But twixt it makes us a little less reactionary as ouch saying like okay okay, okay there.
18:39.93
kelliwalkercoaching
Exactly exactly that's it It builds the neural pathways that allow the limbic system and the prefrontal cortex to stay online and for the prefrontal cortex to like do its job before we flip our lid it. Yep, it just makes those neural pathways that that connect.
18:54.80
erica
Garlic. Okay.
18:59.74
kelliwalkercoaching
The prefrontal cortex and limbic system. It makes them stronger. Yeah and you know what I heard the other day that I like to instead of practice makes proficient. It said practice makes habits. That's it practice makes habits and it was in. There was a study from Ucla that found.
19:00.66
erica
Okay, I'm with you what I know I know I know.
19:18.21
kelliwalkercoaching
When we consistently kind of pause for a mindful moment. Um and name an emotion and drop into its felt sense in our body like like this exercise does um rather than get caught up in the context of our thoughts right Away. It activates the prefrontal cortex and deactivates the limbic system right? meaning more balance and presence and less fear. It's it's sort of um that study kind of shows us how this practice actually um, structurally reinforces those neural pathways between the two and. I Always love this because there's been a few studies regarding mindfulness How when we simply focus on incorporating a new skill like mindfulness like dropping into the felt sense sort of stepping out of our thoughts even for a minute um that just by integrating this new skill We won. Basically increase the strength if you think of it like a muscle of this prefrontal cortex which which again helps us feel ease and bounce and all that and we've decreased the strength of like the amygdala and this area in the limbic system and.
20:15.71
erica
In.
20:29.83
kelliwalkercoaching
Not even by doing anything purposeful. It's not like we're purposely trying to eliminate the fear get rid of the fear or control the fear. It's just a byproduct of the practice exactly that it will exact exactly and I think a lot of us just sort of assume like.
20:33.95
erica
No the opposite. Yeah, if you focus on that fear. It's going to strengthen the wrist if you will.
20:49.29
kelliwalkercoaching
If we're really struggling with anxiety and it feels problematic and limiting like okay, let's focus on nothing but anxiety throw everything we have on it and principles of neuroplasticity tell us as good as our intentions are they're kind of misconstrued because it ends up reinforcing it.
20:50.91
erica
And you a.
21:05.42
erica
Yeah, yeah.
21:06.80
kelliwalkercoaching
So this is sort of permission to take a step back when it feels like we can't or we shouldn't because that urgency. Ah oh in all the ways. Ah.
21:10.30
erica
And it's a leap of faith in in some ways and it's it's well yeah, but to be like the thing you're terrified about right now. Don't think about well don't don't pay it no mind but do something else.
21:21.10
kelliwalkercoaching
Not even that.
21:26.26
erica
Also principles of neuroplasticity would be a great band name in like 92 96 no this is really interesting and and and yeah I thought I had something else to to add I just are really excited.
21:28.65
kelliwalkercoaching
Absolutely.
21:36.87
kelliwalkercoaching
It's a leap of faith. No, but you're right? No, it's a leap of faith like for me seriously when I first started doing this I was like I will drop into my body for 1 minute and then I'm coming right back to these thoughts. That's it yeah, and.
21:45.62
erica
1 minute but give it a minute. Give it a minute. Yeah.
21:52.18
kelliwalkercoaching
And that's that's how I was able to incorporate it like I couldn't tell myself I'm not thinking about these thoughts I I couldn't tell myself that like that was a coping mechanism for so long. It doesn't just fade overnight and so I would say I'm going to do something different for a minute and I'm going to bring in a formal mindfulness practice for 5
21:57.31
erica
Uho. No no.
22:05.53
erica
We are. So right.
22:11.88
kelliwalkercoaching
Minutes and and I was like I'm going to give it a month I was like I'm just going to give myself a month let me see if I see a shift and when I did it was sort of that like experiential learning that that evidence in your bones that like oh okay, it is safe right? but. Initially, it's definitely a leap of faith like all a leaves of faith. Sure.
22:32.83
erica
So can I ask you this because you're the smarty pants. Um, let's say and I'm putting me on the spot. Kelly Walker love this journey.
22:42.60
kelliwalkercoaching
I Love it. Do it I'm not sweating at all, go ahead. Perhaps great question. No.
22:48.79
erica
Let's say you have body trauma and it's and it's not your favorite activity to dive into your body is mindfulness I Hope I know the answer but could you do a we will obble. As an activity rather than like dropping into your body as like a transition period while you're looking for like a somatic therapist.
23:07.10
kelliwalkercoaching
Well absolutely so this when it comes to dropping into the body if we have if we have trauma in our body and like for me I couldn't drop in my into my body initially it was too scary and too overwhelming and that's okay, that's okay, we don't have to drop into our body.
23:19.76
erica
Yeah, you know from here.
23:26.84
kelliwalkercoaching
Sometimes I would drop into a safe space in my body like my feet like I just didn't feel anxiety in my feet so it was okay to go there. Um, that was a good place for me to start and it would also feel grounding but other times I would kind of mobilize myself with like.
23:29.18
erica
What it right.
23:42.20
erica
Okay, okay, yeah.
23:43.82
kelliwalkercoaching
Walking I would bring mindfulness while mobilizing like after kind of the birth trauma I had I could not sit down and meditate even though I had been doing it for 5 years like 10 minutes a day most days it was too much to ask of me and so I would mobilize the trauma that was there by walking.
23:47.88
erica
Me. Right.
24:02.75
kelliwalkercoaching
And I would feel my walking that felt like a safe way to be in my body was like feeling my cadence feeling my feet hit the ground feeling myself on the ground feeling that energy discharge like it. It felt safe enough and pleasant enough where I could start there. Yeah.
24:17.65
erica
Yeah, yeah, yes, yeah.
24:21.35
kelliwalkercoaching
Um, or drop in your environment like listen like sounds or sights can be particularly engaging like we don't have to go in our body to be mindful. We don't have to go into our body to step out of the context of our thoughts right? we can. We can say hey.
24:36.18
erica
Ah, yeah.
24:38.96
kelliwalkercoaching
I'm just going to look at this crackling fire that would help you know that's something I would do or my birds at the bird feeder or.
24:45.35
erica
Ah I have something to say about bird feeders. So shut up for a second because this is important I got a bird feeder that sticks to my office window and I can see the little birds eating food all God damn day and I love it I have a cardinal.
24:50.86
kelliwalkercoaching
Okay, ah.
24:57.26
kelliwalkercoaching
I know when did I become a birder you have a cardinal 35 yeah
25:01.65
erica
I don't when you hit 35 I have a cardin a mom and a dad and the dad is a bully but I love him I love the shirt for him anyway, no because I'm not ready name my cardinals.
25:10.60
kelliwalkercoaching
Do they have names. Yeah I feel like our listeners have to weigh in with some names for this. It's a mom. It's a mom or dad and a baby.
25:20.45
erica
Name my cardin walls. It's I know it's a mom and a dad because the mom just cannot stand him because the mom is the guy's always in drag like he's out there like red as f and he's like I'm here to work and the mom's over there pregnant as shit and and she's like listen I'm just trying to get food and he's like.
25:35.15
kelliwalkercoaching
Ah, the word.
25:38.22
kelliwalkercoaching
Yeah I I.
25:40.27
erica
I could eat and she'll fly away with an eye roll and he'll be there squawking away scaring off all the other like tufted Tit mice or whatever they are and I'm obsessed I've done no work I have a full time job outside of this by the way I have done no work.
25:50.80
kelliwalkercoaching
Yep.
25:56.44
kelliwalkercoaching
Yeah, you're like I'm just yeah, it's like mere cap manner reminds me. It's like a whole whole ecosystem. Well on animal planet. They made a whole show out of mere cats and it's like you can make a whole show out of the you know Intern Inter Intra and interrelationships.
25:58.58
erica
My clients have all they hear about is my bird feeder. What oh sorry me watching the birth I Want to know what.
26:16.41
kelliwalkercoaching
Between these birds.
26:18.52
erica
Food they like anyway I'm so sorry so all right I'm learning about myself just in case, anybody was wondering for your Bingo card at home I am learning that I think sounds are the best way to get back into the body I didn't think I was connected to I.
26:35.50
kelliwalkercoaching
Yeah I love it really.
26:37.23
erica
You know I'm I'm learning music but like very intentionally listening to something I've listened to 400 times and like really hearing every single string like really getting into it or doing the whole like I can hear something the furthest thing away I can hear the closest thing I can hear you know so smells even or helpful. But.
26:50.18
kelliwalkercoaching
Yeah.
26:55.81
erica
Yeah, sounds for me are a way if I'm feeling particularly at a 10 with my on inability to finish my warble. What what is it call wo sorry I I like fully fully don't understand but whatever I'm at a 10 or oversensitize or whatever.
27:05.38
kelliwalkercoaching
Woobble Woop I'm a wor.
27:14.64
erica
And I that my first instinct is to not drop into my body for a thousand reasons. But I'm I'm learning recently with you know, help and practice that sounds I think I think I can focus on sounds and then get back and then and then focus on something else like you said like your feet.
27:17.95
kelliwalkercoaching
Yeah.
27:26.82
kelliwalkercoaching
Yeah.
27:31.38
erica
Or incorporate movement or whatever which is pretty cool. So.
27:33.60
kelliwalkercoaching
Yeah I Yeah I Love Ah yeah, sound is such a good one, especially like for me if if I'm really sick and I'm not feeling good in my body Sometimes it's a little intense to go in there right? like it's or like I get um I get a migraine at the same time every month now like Yay hormones.
27:41.54
erica
Yeah, yeah.
27:49.57
erica
Woo girls? yeah.
27:50.83
kelliwalkercoaching
Yeah, yep, and so like that's new for me and it's like it feels. It feels really crummy like I'm just probably not dropping into my body um stays like that's just probably not happening because my body feels really really crummy and so.
28:06.42
erica
Um, you're not dropping into your body because you're busy dropping an anvil on Andy's head.
28:11.12
kelliwalkercoaching
Yeah, it's like everybody everybody please stop banging and they're like we're dipped doing um so you know I know I Love you know I know we're talking about birds and woobbling but listen we have a little favor to ask our lovely listeners. Okay, so.
28:16.70
erica
This is really cool. Yeah.
28:22.64
erica
What? Yeah well wait wait wait wait can I just say 1 thing real quick I've been outrageously silly today and I'm so sorry it's really nice out and I feel like I've taken an ecstasy I've never taken an ecstasy because I'm anxious.
28:28.32
kelliwalkercoaching
Yes.
28:33.60
kelliwalkercoaching
It's I know because I'm a control friend I would never allow myself to lose control in that way. Never yeah, this is how I imagine it.
28:40.18
erica
I would never I could never but but but this is a juicy that this is how I imagine this is a juicy s episode though I think this is really important. Everybody look up terra Brock go look at those transcripts go look at those show notes this is really cool, but okay, you were you were going to ask a favor which I.
28:53.18
kelliwalkercoaching
Um, yeah I will yeah I am I am so this is for all of our lovely listeners If you're if you're enjoying I've I've had some really really wonderful people reaching out and giving us some podcast love and it always just.
28:57.75
erica
Fully support.
29:06.48
erica
And you have yeah I know.
29:12.30
kelliwalkercoaching
Makes my like random Tuesday you know it's like oh right, you know sometimes I forget that people are really not in the podcast world. So I I forget but you know I really I did listen to one yesterday on my drive though from 10% happier so um I did.
29:25.73
erica
But even that is a good one.
29:30.15
kelliwalkercoaching
But if you're enjoying our recent content if you feel like we're speaking your love language. Will you leave a written review for us. Please if yeah, just say woubles are are deb bomb. Speaking of the 90 s um, but if but if you.
29:34.93
erica
Please just just say warbles. Sure.
29:47.95
kelliwalkercoaching
Leave a review please shoot us an email at not another anxiety show at gmail.com let us know you did. So if if you want and we're happy to mention you and give you at least like 20 to 30 seconds of love. We'll mention you by first name only if that appeals to you but we will give you like a solid 20 to 30 seconds of love.
30:05.26
erica
And we want to you guys are we're here. We talk to each other and we make each other laugh and we're so silly but the point of this and the reason we've been doing this for so long is because we love the folks we're talking to we feel like we're talking with you and we want to hear from you and it helps other people find us.
30:07.60
kelliwalkercoaching
On air because we want to.
30:17.00
kelliwalkercoaching
We do? Yeah, we do it does it does and that's our episode. Thanks That's it. Thank you so much. Okay I know I have more to say because we have show notes now. So I'm gonna see if I'm.
30:24.80
erica
Super important. Oh I do it in 1 take do it? Oh no, okay woo.
30:36.69
kelliwalkercoaching
I'm gonna try not I'm gonna try to breathe properly not get lightheaded that is our episode. Thanks so much for tuning in today. You can find show notes and a transcript of today's show at notanotheranxietyshow.com and if you're enjoying the show please subscribe and take a minute to write a review on Itunes so we can reach and support more people. If you're looking for one-on-one coaching or have a question you'd like answered on the show. Please visit, notanotheranxityshow.com you can also get a discount on your first coaching package there by subscribing to my newsletter and until next time remember be kind to yourself.
31:09.19
erica
Profession.
