10 quick anxiety relief techniques
TLDRClinical psychologist Dr. Ali Mattu shares his expertise on managing anxiety with 10 effective techniques. He emphasizes grounding in the present moment, embracing anxiety, altering body chemistry through exercise and breathing, and not fighting thoughts. Dr. Mattu recommends strategies like opposite action, using coping skills, engaging in loved activities, and visualizing positive experiences. He also stresses the importance of sleep, remembering one's motivation, and seeking help when necessary. This comprehensive guide offers practical advice for both immediate relief and long-term management of anxiety.
Takeaways
- 🧘 Ground Yourself: Use grounding techniques like '5-4-3-2-1' to reconnect with your environment and reduce feelings of depersonalization or derealization.
- 📝 Make a List: Create a list of familiar items or experiences to help anchor your thoughts and transport yourself mentally to a comforting place.
- 🎶 Experience Intense Sensations: Engage with loud music, strong scents, or extreme temperatures to shock your nervous system and divert attention from anxiety.
- 🏃♂️ Get Active: Physical activity like organizing or cleaning can help reduce anxiety by occupying your mind and body in a productive way.
- 🤝 Make Friends with Anxiety: Accept that anxiety is a normal emotion and learn to live with it rather than trying to eliminate it.
- 🚀 Change Body Chemistry: Engage in physical exercise to burn off anxiety or use the dive reflex to trigger the body's calming parasympathetic nervous system.
- 🌬️ Breathe Differently: Practice slow, controlled breathing to help reduce anxiety by focusing on inhaling for four seconds, holding for four, and exhaling for eight.
- 🤯 Stop Fighting Thoughts: Acknowledge anxious thoughts without trying to suppress them, and understand that they are not dangerous and will pass.
- 🔄 Opposite Action: Counteract anxiety-driven avoidance by doing the opposite of what your anxiety is urging you to do.
- 🛡️ Use Coping Skills: Equip yourself with objects, support, or actions that help you manage anxiety in challenging situations.
- 💤 Recharge with Sleep: Prioritize sleep to improve your ability to handle emotions and think clearly.
- 💡 Remember Your 'Why': Connect with the reasons why you are facing anxiety and how giving in to it has affected your life.
- 🆘 Seek Help: Don't hesitate to reach out to others for support, and consider professional help if anxiety becomes unmanageable.
Q & A
What is the main purpose of the video by Dr. Ali Mattu?
-The main purpose of the video is to provide 10 best ways to quickly reduce anxiety, as learned and practiced by Dr. Ali Mattu, a clinical psychologist.
What are the limitations of the anxiety relief techniques mentioned in the video?
-The techniques are designed for short-term relief and immediate struggles, not for long-term solutions. Some techniques require physical activity, so individuals with health concerns should consult a physician before trying them.
What is the first technique suggested by Dr. Mattu to reduce anxiety?
-The first technique is to get grounded in the present moment using a sensory grounding skill called 'five four three two one'.
What does the 'five four three two one' grounding technique involve?
-It involves looking at five different things, touching four different things, listening to three different sounds, smelling two different scents, and tasting one current sensation.
How can listing difficult-to-complete lists help with anxiety?
-Listing can help transport oneself to a familiar environment and engage in a mental exercise that requires focus, thus distracting from the anxiety.
What is the concept of 'making friends with anxiety' as suggested by Dr. Mattu?
-It means accepting anxiety as a normal emotion that has evolutionary benefits, and learning to live with it rather than trying to eliminate it.
How can physical exercise help in reducing anxiety?
-Physical exercise ignites the 'rocket fuel' of anxiety by activating the body's stress response, which can help in burning off anxiety through activities like running, swimming, or weight lifting.
What is the 'dive reflex' and how can it help with anxiety?
-The dive reflex is an exercise that tricks the body into thinking it's diving into cold water, triggering the parasympathetic nervous system, which calms the body down.
What is the significance of not fighting one's anxious thoughts?
-Fighting anxious thoughts can give them more power and make them stickier in the mind. Instead, one should honor these thoughts, understand their reasons, and find ways to get unstuck.
What is the 'opposite action' technique and how can it be beneficial?
-Opposite action involves doing the opposite of what anxiety urges one to do. It can help in overcoming avoidance behaviors and reaching one's goals by confronting the fear.
How can coping skills help in managing anxiety?
-Coping skills help individuals to be in difficult situations, make contact with their fear, and deal with it in a flexible way, such as carrying a comforting object or seeking reassurance.
What does Dr. Mattu suggest doing when one is stuck and waiting for something to happen?
-Dr. Mattu suggests doing something one loves or imagining doing it, which can provide a distraction and help reduce anxiety.
Why is sleep important in managing anxiety?
-Sleep is crucial as it improves one's ability to deal with emotions, focus, attention, and problem-solving, all of which can be negatively affected by anxiety.
What is the importance of remembering one's 'why' when dealing with anxiety?
-Remembering the 'why' behind a task or decision can provide motivation to overcome anxiety and help individuals to be more courageous in the face of fear.
What should one do if they are struggling with anxiety and need help?
-One should reach out to someone they trust, such as a friend, family member, or professional, and communicate their struggles to get the necessary support.
What are some long-term solutions for overcoming anxiety mentioned by Dr. Mattu?
-Long-term solutions include cognitive behavioral therapy, which is explored in a playlist provided by Dr. Mattu, and seeking professional support from mental health specialists.
Outlines
🧠 Managing Anxiety with Grounding Techniques
Dr. Ali Mattu, a clinical psychologist, introduces the video by discussing his experience with anxiety. He offers a disclaimer that the techniques provided are for short-term relief and not a cure. He encourages viewers to practice these skills with an open mind. The first technique involves grounding oneself in the present moment through the 'five four three two one' method, which engages the senses to reconnect with the environment and one's body. Dr. Mattu also suggests listing favorite things or visualizing a familiar place to help anchor oneself. Lastly, he recommends engaging in activities that absorb the mind and body, such as organizing a bookshelf, as a way to distract from anxiety.
🏋️♂️ Embracing Anxiety and Altering Body Chemistry
The second paragraph delves into the idea of making friends with anxiety, acknowledging it as a natural part of life and a tool for survival. Dr. Mattu explains that anxiety is like rocket fuel, preparing the body for action. To counteract the heightened state, he suggests physical exercise to burn off the 'rocket fuel' and trigger a calming response. For those who prefer less strenuous activities, he introduces the 'dive reflex' as a way to trick the body into a calming state by exposing the face to cold water while holding one's breath. Additionally, he discusses the importance of changing one's breathing pattern, specifically the 4/8 breathing technique, to help reduce anxiety.
🤯 Accepting and Redirecting Anxious Thoughts
In the third paragraph, Dr. Mattu addresses the issue of anxious thoughts and the common tendency to fight them. He advises against this approach, suggesting that it only amplifies their impact. Instead, he offers several strategies to manage these thoughts: recognizing that thoughts, while scary, are not dangerous; understanding that one controls actions, not thoughts; and acknowledging that worry is temporary. He also encourages viewers to engage in activities despite anxiety, to ask themselves key questions about their fears, and to set aside 'worry time' to process their thoughts. Journaling and exploring the roots of anxiety are also recommended as therapeutic practices.
🛡️ Utilizing Coping Skills and Opposite Actions
This paragraph focuses on the use of coping skills to manage anxiety. Dr. Mattu suggests carrying objects that provide comfort, seeking support from others, and taking actions that reduce danger. He also highlights the importance of having coping statements or mantras ready, such as 'Everything I want to do is on the other side of fear.' Additionally, he introduces the concept of 'opposite action,' where one does the opposite of what anxiety urges them to do. This technique involves identifying one's fears and then taking steps that are contrary to the anxious response, which can lead to personal growth and learning.
💤 Recharging and Seeking Help for Anxiety
The final paragraph emphasizes the importance of rest and self-care in managing anxiety. Dr. Mattu suggests that sleep, hydration, and taking care of one's physical needs can significantly improve one's ability to handle anxiety. He also stresses the value of remembering one's motivations for facing anxiety and seeking help when necessary. This can involve reaching out to friends, teachers, or professionals. Dr. Mattu encourages viewers to consider professional support if self-help strategies are insufficient and to explore cognitive behavioral therapy for long-term anxiety management.
Mindmap
Keywords
💡Anxiety
💡Grounding
💡Derealization
💡Depersonalization
💡Physical Exercise
💡Dive Reflex
💡Breathing Techniques
💡Opposite Action
💡Coping Skills
💡Worry Time
💡Journaling
💡Professional Support
Highlights
Dr. Ali Mattu introduces 10 best ways to quickly reduce anxiety.
Anxiety relief techniques are for short-term struggles, not long-term solutions.
Some techniques require physical activity; consult a physician if concerned about physical health.
An open mind is necessary as techniques may vary in effectiveness for individuals.
Technique 1: Grounding in the present moment to reduce depersonalization or derealization.
The 5-4-3-2-1 grounding skill involves sensory awareness to connect with the environment.
Technique 2: Making friends with anxiety by acknowledging it as a normal emotion.
Anxiety is a survival mechanism that can be managed rather than eliminated.
Technique 3: Changing body chemistry through intense physical exercise or the dive reflex.
Technique 4: Stopping the fight against thoughts by acknowledging and managing them.
Technique 5: Opposite action involves doing the opposite of what anxiety urges you to do.
Technique 6: Using coping skills to manage difficult situations and fears.
Technique 7: Engaging in activities you love to distract from anxiety.
Technique 8: Recharging through sleep to improve emotional and cognitive functioning.
Technique 9: Remembering your 'why' to find motivation amidst anxiety.
Technique 10: Seeking help from others or professionals when self-help strategies are insufficient.
The importance of not letting anxiety prevent you from seeking professional help.
Dr. Ali Mattu offers a playlist on overcoming anxiety long-term through cognitive behavioral therapy.
Transcripts
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