Michelle Biton Interview Notes
Health and Wellness Coach, Educator, and Author
Book: “The Instant Anxiety Solution: 5 Simple Steps to Quiet Your Mind and Achieve Calm”
YouTube: “Arash’s World Interview with Author Michelle Biton on Dealing with Anxiety and Achieving Calm”
Podcast: “The Instant Anxiety Solution: Simple and Practical Tips and Strategies to Deal with Anxiety with Michelle Biton”
In this episode, I have the pleasure of speaking with Health & Wellness Coach and Educator Michelle Biton about her book “The Instant Anxiety Solution: 5 Simple Steps to Quiet your Mind and Achieve Calm” and how her Five Step Alarm Program can help dealing with anxiety.
Michelle explains how she has used it, applied everything she talks about here, and that it works. This holistic approach starts off with the first step, which involves tools and strategies to activate the parasympathetic nervous system. Thereafter, it is important to identify and label one’s emotions. We discuss how anxiety is on a spectrum and in lower doses and levels, it can be necessary and even beneficial to function in daily life.
The next step involves acknowledging one’s feelings and not suppressing, numbing, or avoiding them because if you can’t go through the emotion, you can’t get to the other side. Moreover, we must remember to avoid layering our thoughts and emotions because this would be feeding them, and it could snowball into catastrophic thinking and negativity.
The final step is about taking charge and moving forward with the art of mindfulness. That would help us combine all the different steps and by being centered in the present moment, we can figure out what it is we want to pursue for the future. In many ways, our anxiety stems from a fear of the future, which is something that we can manage and control, especially since emotions are transitory and not permanent.
00:24: Personal Intro
A health advocate helping people achieve health and balance in their lives. Health and wellness coach, author, and educator.
01:19:
Why the focus on anxiety? Started writing about 20 years ago writing about getting through pregnancies successfully. Her daughter started struggling with severe anxiety and dealing with anxiety became her focus. Tried everything but nothing was working at the time. Found out then that emotions last only seven minutes long. Learning how to manage emotions and change your health. Taking control of how you are feeling with the Instant Anxiety Solution with the Five Step Alarm Program.
03:36:
A stands for activating your parasympathetic nervous system. When anxious your sympathetic nervous system goes on overdrive. Get body to calm down quickly and on demand. Slow down that anxious reaction instead of overreacting with the logical part of the brain shutting off. You cannot solve anxiety logically or think your way out of it. Ways on how to bring your body down.
06:41:
Anxiety exists on a spectrum. Some you feel a little and sometime a lot of anxiety. Anxiety is manageable. Lots of hacks like tugging earlobe, hugging a dog, or putting on lip gloss to calm oneself and activate the parasympathetic nervous system. A holistic approach.
08:21:
Step 2: Label what you are feeling. Often hard to identify what one is feeling. Look at our behavior giving us clues about the feeling. You can’t fix if you don’t know what it is. Paradigm shift that anxiety is something that you do not necessarily want to get rid of. We have to keep it at a level, so it does not interfere with our lives. We actually need a certain amount of anxiety to function in our daily lives.
11:46:
Take charge. How can you control anxiety instead of being controlled by it and tools and techniques on how to do so.
12:18:
Next step is Acknowledge your feeling. Often people are scared of feeling and stepping into emotions and tend to avoid, suppress, or numb them. Doing anything to not feel but if you can’t go through the emotion, you can’t get to the other side. If not, it will bubble up and cause problems. Leaning into your anxiety and getting better at it with practice.
15:00:
Number Four is to Remember to avoid layering your thoughts and emotions. This is what causes the emotion to stay alive and around and causes our suffering. It becomes overwhelming because we add to it thoughts and feelings and it snowballs and becomes overwhelming. Catastrophic thinking.
16:24:
M for Moving forward and to take action. The art of mindfulness. Learn how to live in the now. Problem-solving with logical thinking followed by goal setting. Life is about taking chances and moving forward.
17:55:
Arash’s AR: Algorithm of Relaxation. Question and evaluate your reaction and decide if it is really serious or not to modify your response to the situation or issue. Use mindfulness to pause for a moment before reacting. Coming up with strategies that work.
20:17:
On Michelle’s holistic approach. Advocating for balance. The importance of walking, moving, and eating well for our overall well-being, fitness, and mental health. Paying attention to the gut. Everything thing she talks about she has used it, applied it and it works.
22:55:
Anxiety in itself is fear of the future. Having a hard time being in the present and being worried about the future. They project things that happened in the past into the future. Very hard time dealing with uncertainty. Art form and skill of being in the present moment where you are accepting the now and not judging things. Not looking at shoulda woulda nor wishing and wanting. Be present in the moment and smell the flowers and hear the birds. You can work with your thoughts.
24:43:
Feeling stuck and wanting something different but not knowing what it is that they want. Figuring it out for oneself. Then we can start climbing the ladder with baby steps to get to somewhere different.
Health and Wellness Coach, Educator, and Author
Book: “The Instant Anxiety Solution: 5 Simple Steps to Quiet Your Mind and Achieve Calm”
YouTube: “Arash’s World Interview with Author Michelle Biton on Dealing with Anxiety and Achieving Calm”
Podcast: “The Instant Anxiety Solution: Simple and Practical Tips and Strategies to Deal with Anxiety with Michelle Biton”
In this episode, I have the pleasure of speaking with Health & Wellness Coach and Educator Michelle Biton about her book “The Instant Anxiety Solution: 5 Simple Steps to Quiet your Mind and Achieve Calm” and how her Five Step Alarm Program can help dealing with anxiety.
Michelle explains how she has used it, applied everything she talks about here, and that it works. This holistic approach starts off with the first step, which involves tools and strategies to activate the parasympathetic nervous system. Thereafter, it is important to identify and label one’s emotions. We discuss how anxiety is on a spectrum and in lower doses and levels, it can be necessary and even beneficial to function in daily life.
The next step involves acknowledging one’s feelings and not suppressing, numbing, or avoiding them because if you can’t go through the emotion, you can’t get to the other side. Moreover, we must remember to avoid layering our thoughts and emotions because this would be feeding them, and it could snowball into catastrophic thinking and negativity.
The final step is about taking charge and moving forward with the art of mindfulness. That would help us combine all the different steps and by being centered in the present moment, we can figure out what it is we want to pursue for the future. In many ways, our anxiety stems from a fear of the future, which is something that we can manage and control, especially since emotions are transitory and not permanent.
00:24: Personal Intro
A health advocate helping people achieve health and balance in their lives. Health and wellness coach, author, and educator.
01:19:
Why the focus on anxiety? Started writing about 20 years ago writing about getting through pregnancies successfully. Her daughter started struggling with severe anxiety and dealing with anxiety became her focus. Tried everything but nothing was working at the time. Found out then that emotions last only seven minutes long. Learning how to manage emotions and change your health. Taking control of how you are feeling with the Instant Anxiety Solution with the Five Step Alarm Program.
03:36:
A stands for activating your parasympathetic nervous system. When anxious your sympathetic nervous system goes on overdrive. Get body to calm down quickly and on demand. Slow down that anxious reaction instead of overreacting with the logical part of the brain shutting off. You cannot solve anxiety logically or think your way out of it. Ways on how to bring your body down.
06:41:
Anxiety exists on a spectrum. Some you feel a little and sometime a lot of anxiety. Anxiety is manageable. Lots of hacks like tugging earlobe, hugging a dog, or putting on lip gloss to calm oneself and activate the parasympathetic nervous system. A holistic approach.
08:21:
Step 2: Label what you are feeling. Often hard to identify what one is feeling. Look at our behavior giving us clues about the feeling. You can’t fix if you don’t know what it is. Paradigm shift that anxiety is something that you do not necessarily want to get rid of. We have to keep it at a level, so it does not interfere with our lives. We actually need a certain amount of anxiety to function in our daily lives.
11:46:
Take charge. How can you control anxiety instead of being controlled by it and tools and techniques on how to do so.
12:18:
Next step is Acknowledge your feeling. Often people are scared of feeling and stepping into emotions and tend to avoid, suppress, or numb them. Doing anything to not feel but if you can’t go through the emotion, you can’t get to the other side. If not, it will bubble up and cause problems. Leaning into your anxiety and getting better at it with practice.
15:00:
Number Four is to Remember to avoid layering your thoughts and emotions. This is what causes the emotion to stay alive and around and causes our suffering. It becomes overwhelming because we add to it thoughts and feelings and it snowballs and becomes overwhelming. Catastrophic thinking.
16:24:
M for Moving forward and to take action. The art of mindfulness. Learn how to live in the now. Problem-solving with logical thinking followed by goal setting. Life is about taking chances and moving forward.
17:55:
Arash’s AR: Algorithm of Relaxation. Question and evaluate your reaction and decide if it is really serious or not to modify your response to the situation or issue. Use mindfulness to pause for a moment before reacting. Coming up with strategies that work.
20:17:
On Michelle’s holistic approach. Advocating for balance. The importance of walking, moving, and eating well for our overall well-being, fitness, and mental health. Paying attention to the gut. Everything thing she talks about she has used it, applied it and it works.
22:55:
Anxiety in itself is fear of the future. Having a hard time being in the present and being worried about the future. They project things that happened in the past into the future. Very hard time dealing with uncertainty. Art form and skill of being in the present moment where you are accepting the now and not judging things. Not looking at shoulda woulda nor wishing and wanting. Be present in the moment and smell the flowers and hear the birds. You can work with your thoughts.
24:43:
Feeling stuck and wanting something different but not knowing what it is that they want. Figuring it out for oneself. Then we can start climbing the ladder with baby steps to get to somewhere different.
