Preview Mode Links will not work in preview mode

Therapy Wise

Sep 29, 2022

In today’s episode, Dr. Ward describes key strategies for mastering anxiety that she teaches her clients in individual therapy, her therapy group and online anxiety course. In this episode, you’ll learn:


  • A simple understanding of some of the biological mechanisms underlying anxiety
  • Some basics of Polyvagal Theory and how you can use this to soothe your body and mind
  • The bio/psycho/social model of understanding mental health and how it can be used to reduce self-blame about anxiety
  • The Motivational Triad and how it helps us stay safe, but doesn’t help us grow
  • How to activate the parasympathetic nervous system in order to soothe our anxiety
  • Key concepts to mastering anxiety, including:
  • The fact that “neurons that fire together, wire together”
  • The importance of dealing with problems early, if possible
  • Self-awareness as an important first step
  • How to breathe in a way that reduces anxiety
  • Mindfulness and how it helps many emotional problems
  • How to be informally mindful
  • A simple formula for meditating
  • The importance of approaching, not avoiding problems
  • How to allow emotions to be felt
  • The value of small, consistent actions in managing anxiety
  • A method for scheduling in what is important to us
  • How to identify and modify your “mind drama”
  • The benefit of keeping your Future Self in mind when making daily choices

To connect with me: 

Apply to work with me:

Check out my website:


Contact at

To check out Gourmet Prep: