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teacher avatar Gina Ryan, Helping you find more peace and calm!

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Taught by industry leaders & working professionals
Topics include illustration, design, photography, and more

Watch this class and thousands more

Get unlimited access to every class
Taught by industry leaders & working professionals
Topics include illustration, design, photography, and more

Lessons in This Class

12 Lessons (26m)




    • 5. EATING

    • 6. SLEEP


    • 8. EXERCISE



    • 11. PROJECT: Integrate The Course Ideas Into Your Life

    • 12. BONUS: Self Care Ideas and Activities

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About This Class

It doesn't take much to get started with self-care but when we are highly stressed, anxious, or depressed being able to even remember what it is that helps us take care of ourselves can be elusive. Creating your very own roadmap will help you during these times when you need self-care the most but simply don’t have the inner resources to pull up what you can do for yourself to feel better.

Meet Your Teacher

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Gina Ryan

Helping you find more peace and calm!


I'm Gina Ryan, Podcast Host, Anxiety Coach, Certified Nutritionist, and Teacher.

My show "The Anxiety Coaches Podcast" is one of the top 50 Mental Health shows on Apple Podcast and has over 12 million downloads. As a Nutritionist and coach in 1993, I opened New Health Natural Products in NY while struggling with stress, anxiety, and panic which I had for decades. I have now been anxiety-panic-free for over 20 years and share how you can do that too!

Before the internet, I was able to climb out of my fear and panic to peace, calm, and wellbeing by finding what did and did not work solely by trial and error. I now teach thousands of others around the world how to do the same in a fraction of the time.

After moving to Hawaii in 2005, I spent 12 years as a nut... See full profile

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1. INTRODUCTION: Aloha, I'm Gina Ryan and I am your guide today, as you map out your self-care practices and tools to get you on the road to more peace and calm. I've been guiding people out of high stress, anxiety and panic and all its various forms for decades. And I am so happy to be with you today. I to struggled with anxiety for many, many years back in the day. And I believe that if I could find my inner peace and calm in my way back to it. I believe that you can do it too. So relax, listen, and absorb or take notes. But let the time we spend together be peaceful and nourishing. Breathe. It doesn't take much to get started with self-care. But when we are highly stressed, anxious, or depressed, being able to even remember what it is that helps us take care of ourselves can be elusive. Creating your very own roadmap will help you during these times when you need self-care the most, but simply don't have the inner resources to pull up what you can do for yourself To feel better. With a little patience, a willingness to learn, openness to the possibility that you carry within youth are calm and peaceful being you deserve. You will be ready for your journey back to more peace and calm. The tips and tools that are offered here in this course are for you to pick and choose from. As you map out your route, from anxiety to inner peace and calm, There's no rush and no one perfect way. So you can take a deep breath and consider this journey one of discovery, experimentation, and ease. Those are actually the things that will help guide you out of anxiety and panic. Let's get started In the next lesson. 2. WHAT IS SELF CARE?: What is self-care? First, let's be clear what self-care is. It is fulfilling the needs of our own physical, emotional, psychological, and spiritual well-being. Before we attempt to solve the problems of the world or our families, we begin with ourselves. As we do when flying, we are instructed to put on our own oxygen mask first. Then we can assist those around us who may need our help or expand outward into the larger world. By looking at it from a different perspective, we can more easily give ourselves permission to do what we need for our health and well-being. That perspective shift is to consider that we each can be brighter in the world by staying on top of our own game. And that only we know best what we need to do that then to take care of those needs as an act of not only self-love, but of our desire to be there for others as well. We simply cannot fill another's cup when ours is empty. What will you do today to fill your cup? 3. WHERE DO WE START?: Where do we start? The very basics begin with quiet time meditation and soul time, eating, sleep, sunshine, exercise, connection, and journal writing. These are the basics that we will be focusing on. And these are the places that you will be able to shore up and to be brighter in the world. Valuing yourself and listening to your own inner voice will help guide you as to the direction you need to take. The more this is practiced, the more confident we become in following our inner road map. I want you to acknowledge your limits. Remember, Rome wasn't built in a day. Your roadmap, while it may be complete and beautiful at the end of this, with your self-care practices and routines, it can only be incorporated into your life one step at a time. I want you to keep it simple. Not just another item on a long to-do list. Go slow enough to let each new tool or practice speak to you. Keep the ones that serve you, and put the others on the sidelines for another time and space on your journey. Review at the end of the day, if you had time, space, and energy to care for yourself. If not, use this time to look back day and see where you were over-giving to others, leaving little for yourself. This is a good time to consider what you need for yourself to keep on your best game. We often look so much to what others need and work our schedules and behaviors to fit those needs that we leave ourselves depleted and vulnerable. Remember, everyone in your life will benefit when you are well cared for and that is up to you to do. Keep practicing. This, not done in one fell swoop, but clearing your anxiety and taking care of yourself is done inch by inch. 4. MEDITATION/QUIET/SOUL TIME: Meditation, quiet soul time, call this time, whatever will help you to get more of it. The point of this downtime is to be awake and aware while we let the mind reset and rest. By that, I mean, we let it do what it does and we don't fight with it. Let your mind wander while being aware that you are watching it. Of course, traditional meditation would be awesome. And if you are new to meditation, you can start with only five minutes each day. I'll have a course soon on how to start your meditation practice. But for now, just sit, just let everything be for five minutes each day. Increase your time to 10, 20, or 30 minutes as you learn to relax into this abyss of being. This is also a good time for things like guided meditations, body scans, prayer, and conscious stream of thought and reflection. You can also use it to read an inspirational passage and just reflect on that. In the end, we are looking to be free for those moments in our minds and in our hearts. 5. EATING: Eating. Our dietary needs vary from person to person. Yet there are some nutritional basics that can help you keep stress, anxiety, and panic at bay. And this would be excellent self-care. Anxiety and bad nutrition are highly correlated. This is due in part to people often self-medicating anxiety with alcohol or food. The way out here is to add into your diet before you worry about taking things out and feeling deprived. Add in a lot of vegetables, fruits, nuts, and seeds. These real fresh foods are key. They are good for so many things, starting with our gut. And they cut out processed foods by filling up the space. And what we need to do is understand that cutting out processed foods will help to clear your anxiety and panic. Remove caffeine, please. I can't stress this enough and chocolate too, especially in the evening. The stress hormones released when you are anxious or having a panic attack are the same stress hormones that are released when you ingest caffeine. Let it go for your peace of mind. Sometimes we can have a food sensitivity, not a true allergy per se, but as sensitivity and it may kick up our stress and anxiety. So if you notice anxiety after eating something, track it, record it, and cut out those particular foods that seem to cause it. Think more about what you are including than what you are excluding from your diet. This helps to reduce the stress and strain of being denied. As you add in healthy food who don't have the space for the highly processed stressful foods. So I encourage you to add in first and then let the elimination piece come later. Add in B vitamins for stress. And a good multivitamin will have adequate b's. So if you're taking a multi write on, if not, maybe you would like to add that in. Other nutritional helpers include things like Ashwaganda, magnesium, omega-3s, and CBD oil. These are all worth looking into for your personal roadmap, for more peace and calm. 6. SLEEP: Sleep. Insomnia is unfortunately very common in adults, with one in three having occasional bouts, and one in ten adults suffering from chronic insomnia. One of the problems caused by insomnia is anxiety. We may have a chicken or egg situation going on here, right? Regardless of which came first, anxiety or insomnia, we all do better with a good night sleep. And even one good night sleep can put us on the road to recovery. Interestingly enough, insomnia is due largely to psychological rather than physical factors. The following play a big part in sleeplessness. Chronic stress, tension, depression, anxiety, rumination, lack of sunshine, caffeine, pain, hypoglycemia, over eating, high sugar diet, B complex deficiencies, asthma, and indigestion. Rather than looking for something to help sleep, itself, self-care reminds us the first place to concentrate is on eliminating or reducing what we can for the causes above, can you begin to see how all of these things are working together? 7. SUNSHINE/LIGHT: Sunshine and light. Most of us would agree that we feel great after some time in the sunshine. We have such a need for sunlight that I look at it as vitamin S. What we really get is our dose of vitamin D from sun exposure. And that is a vital part of our health and well-being. The more northern latitude that you live in, more time in the sun, you will need so do your best to let those rays fall on you whenever you can. The other reason you need sunshine is that it sets your circadian rhythm and regulates your melatonin and your ability to fall asleep and stay asleep. Early morning sun sets us up for our melatonin to be released 12 hours later, setting us up to go to bed. One interference here is our screen time. So do watch out for how much you are using your screens, especially after sunset. And if needed, use blue light blocking glasses and screen apps to help reduce the interference. We don't all live in sunny areas, I know, but even the light from a cloudy day will help you keep your sleep cycles on track. So wherever you live, get outside. 8. EXERCISE: Exercise. This is a huge subject and for your self care and reducing anxiety, we're going to just look at the amount of exercise and when you are working out, keep your workouts away from your bedtime unless they are gentle yoga or stretching. Oftentimes exercise is lacking due to time constraints and obligations. Here we can learn to add exercise as our outlet or our me time if needed. Other ways to get more exercise and today include things like walking. Walking is part of your normal routine or as a family outing after dinner. Or they found that just having a standing desk or creating your own standing desk at home has people walking more than if they were sitting at the very same desk. So let's find ways to add more walking into our day. We are bipeds and we were made for moving. One of the exercises that actually helped me clear my anxiety- panic back over 20 years ago was Tai Chi. Well, it looks like a slow, dance, it is quite a workout. It's not easy to go that slow, branch out, give yourself permission to try some new things. Even more fun would be to give yourself permission to do the things you love, but have been ignoring. Swim, dance, run, skate, ski, walk, jump. What did you love to do as a kid? Give yourself permission to try that out again. 9. CONNECTION: Connection. We are social animals and we do it well to have healthy connections for easing anxiety and self-care I suggest looking at your current connections. Are they to your liking? Are there some that you would like to let go of? Do you need more connection or less? Not everyone is replenished by a lot of connection. Those who fall on the more introverted side on the spectrum of introversion and extroversion need more time alone to fill up their cup. While the extroverts need more connections to feel replenished. This is your mission to find out where you fall on the spectrum and adjust your social time accordingly. This is so much easier to do these days as more people understand the difference between introverts and extroverts and the whole spectrum in between. Are your connections feeding, you, are leaving you exhausted. Maybe something in between. You will find the more you take care of yourself, the more energy and space you may have for connection. Keep track of this all in a journal, which is what our next lesson is about. 10. JOURNAL WRITING: Journal writing. Each of these lessons on quiet time and meditation, soul time, eating, sleep, sunshine, exercise connection. All of those would benefit by you keeping a journal as you make some changes and adjustments for taking care of yourself. We think we will remember how it was, but let me tell you as someone who read client journals for 12 years with my eating disorder clients, I have to tell you, recall, is nowhere near as accurate as writing these things down. Give yourself the gift of writing. You can do this on a paper journal, a document on your computer or phone, or on an app. Journal writing allows you to take a look back at where you came from and all the changes you were able to make or not. And that's all good information. Remember, we are in research and development here, not judgment. We humans are all practicing, so be kind to yourself and let yourself off the perfection hook. No need to have to journal and write In only one way or another. Say one day you want to explore your feelings about a situation. And another day you want to simply do a brain dump, which consists of writing everything that comes into your head with no need for grammar, punctuation, spelling, or sentence formation. Just like it's called. It's a brain dump of whatever is going on up there. Try it. It's quite freeing. But you don't need to do that every day. If someday you want to do something different, such as I said earlier, to explore your feelings about a situation. Do that. Perhaps you feel creative and want to do something more creative in your journal. Just go to it every day and you will begin to find your rhythm. And you will begin to see the threads of your life that appear over and over again. Again. Our memory is not a good place to recall that. One kind of journal writing I do encourage that you add to your journal every day is your gratitude list. Make a list daily. Three to five things you are grateful for. The caveat here is that you write new ones every day. This encourages the brain and the mind to be on the lookout for things it will be grateful for versus what the anxious mind usually does, which is to scan the horizon for any and all possible dangers and challenges. Give your mind a new job to scan for things that you are grateful for. 11. PROJECT: Integrate The Course Ideas Into Your Life: The project to integrate the course ideas into your life. One beautiful way to integrate what we have learned or what we are working on is to share it with others. I suggest you make a self-care roadmap into a listing of tools, tips, and ideas from this course that you want to add into your life. Now, not just any old list, but a list that you want to look at on a regular basis. I want keep this top of mind decorate it, doodle on it, color it, or collage it. Get creative, you are worth it. This can be in your journal or on your phone, on a doc, or even even a recording. Take a picture or a screenshot of your self-care roadmap and share it with us. I'm looking forward to see what you create. May you be safe, May you be happy. May you be free from suffering. 12. BONUS: Self Care Ideas and Activities: Bonus self-care ideas and activities. I just want to share list here, which I want to get you started. I'm just priming the pump here because what you need to do is going to be individual. But here's some ideas to get you started. Do nothing. Just be, be aimless wandering or sitting, watching the world, go by. Dance, exercise. Do a hobby that you love but had been ignoring, try a new hobby, go for a walk, go hiking, call a friend or a relative, read for pleasure, draw or paint. Sit outside, do yoga, take a bath or a shower. Put a puzzle together, play a card game. Look up something you are curious about for fun. Read inspirational writings. Look up at the stars. Give someone a big hug. Cook, bake. Garden, grow plants indoors. Plan a camping trip, plan a vacation. Spend time with pets, or go to the shelter for some puppy and kitty love. Take a bike ride, take a nap. What would fill your cup? Carving out even small amounts of time, caring for your soul will help make you more resilient and bright. It will keep your anxiety at a dull roar. And then it will become more and more quiet. So be patient with yourself. The calming of our anxiety and panic, and return to our entire full nervous system of peace and calm. Takes time. Be gentle with yourself, give yourself space and enjoy the journey.