Understanding Anxiety: Tools for Managing Stress and Building Connection (Episode #42)

The Human Intimacy Podcast

Understanding Anxiety:

Tools for Managing Stress and Building Connection

In this episode of the Human Intimacy Podcast, Dr. Kevin Skinner and MaryAnn Michaelis dive into one of the most prevalent mental health challenges of our time—anxiety. As the holidays approach, many feel the weight of heightened emotions, family interactions, and personal stress. Dr. Skinner and MaryAnn discuss the biology of anxiety, its relational impacts, and practical tools to manage it effectively. From understanding the role of the vagus nerve to employing techniques like breathing exercises, bilateral stimulation, and mental rehearsal, this episode equips listeners with actionable strategies to navigate anxiety and strengthen their connections during the holiday season and beyond.

Resources Mentioned in the Episode:

1. Books and Theories
- The Polyvagal Theory by Dr. Stephen Porges
- Hold Me Tight: Seven Conversations for a Lifetime of Love by Dr. Sue Johnson
- The Body Keeps the Score by Dr. Bessel van der Kolk
- Mindfulness for Beginners by Dr. Jon Kabat-Zinn

2. Techniques and Exercises
- Box Breathing: A simple technique to calm the nervous system.
- The Basic Exercise: A vagus nerve-stimulating exercise explained in the episode.
- Bilateral Stimulation: Gentle tapping or walking to help reset the nervous system.
- Vagus Nerve Massage: Techniques for self-soothing and relaxation.

3. Digital Tools and Protocols
- The Safe and Sound Protocol (SSP) by Dr. Stephen Porges: A tool designed to regulate the nervous system.
- Mental Rehearsal and Visualization: Tools for preparing for anxiety-inducing scenarios.

4. Additional Support
- Human Intimacy Podcast Archive: Explore related episodes on emotional regulation and relational healing.
- Contact: Email your questions to [e-mail] for tailored advice or resources.

5. Practical Tips for the Holidays:
- Use visualization to prepare for potentially stressful family interactions.
- Take short breaks during gatherings to reset and regulate anxiety.
- Limit exposure to sensationalized media that might increase stress.

This episode provides a compassionate and practical guide to understanding anxiety, offering tools to help listeners find safety within themselves and in their relationships.