105. How Can We Cultivate a Sense of Safety to Overcome Anxiety?

In this episode of the Anxiety Podcast, we dive into the fundamental concept of safety.

I share personal stories about my father's struggles with mental health during the holidays and how these experiences left me feeling unsafe and on edge as a child.

Feeling safe is such an important part of healing from anxiety, so I talk about ways to create that sense of safety for yourself. I include simple but effective strategies like mindful breathing and self-soothing techniques. More than anything, I want to remind listeners that healing takes time and effort, but it’s possible to find those small moments of safety and start easing the constant state of hypervigilance.

Thank you for listening, and you can find me on IG: @theanxietymd if you have any questions.

PS. If you would like to join the MBRX family of 4000+ anxiety WARRIORS who are shifting from coping with their anxiety to actually HEALING it, click the link below: https://www.theanxietymd.com/MBRX ______________________________

TIMESTAMPS

Introduction to Safety (00:00:00) Dr. Kennedy introduces the topic of safety and its relation to anxiety, particularly during the holiday season.

Childhood Experiences of Unsafety (00:01:02) He shares personal anecdotes about his father's mental health struggles affecting his sense of safety as a child.

The Importance of Feeling Safe (00:02:02) Dr. Kennedy emphasizes that feeling safe is crucial for healing from anxiety and overcoming childhood trauma.

Hypervigilance and Its Impact (00:04:13) He discusses how hypervigilance prevents individuals from experiencing safety and contributes to ongoing anxiety.

Creating Safety in the Body (00:06:25) Dr. Kennedy explains the need for physical safety to combat hypervigilance and promote healing.

The Role of the Autonomic Nervous System (00:10:08) He describes how the nervous system's balance affects feelings of safety and anxiety.

Connection and Safety (00:11:10) Dr. Kennedy highlights the importance of social connections in establishing safety and overcoming anxiety.

Developing a Sense of Safety (00:12:33) He suggests methods for creating safety through body awareness and present-moment sensations.

Addressing Childhood Trauma (00:15:44) Dr. Kennedy reflects on how childhood experiences of trauma impact current perceptions of safety.

Using the Mind to Acknowledge Safety (00:16:55) He discusses the interplay between mind and body in recognizing and establishing a sense of safety.

Overcoming Hypervigilance (00:17:57) Dr. Kennedy explains how hypervigilance blocks connection and healing, leading to addictions and distractions.

Practical Ways to Create Safety (00:19:10) He offers strategies for improving breathing and staying present to cultivate safety within oneself.

Creating a Sense of Safety (00:20:20) Dr. Kennedy discusses the importance of recognizing safety in the moment, despite discomfort.

Daily Practices for Safety (00:21:21) He emphasizes the need for daily practices to foster a sense of safety and reduce hypervigilance.

Reversing Childhood Coping Strategies (00:21:21) Dr. Kennedy explains how to reverse childhood coping strategies related to hypervigilance and safety.

Small Steps to Safety (00:22:33) He encourages taking small steps to create safety, which can accumulate over time for greater security.