10 quick anxiety relief techniques

Doctor Ali Mattu
29 Feb 202022:17
EducationalLearning
32 Likes 10 Comments

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.
  • πŸ“ 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.
  • πŸƒβ€β™‚οΈ 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.
  • πŸš€ 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.
  • πŸ”„ Opposite Action: Counteract anxiety-driven avoidance by doing the opposite of what your anxiety is urging you to do.
  • πŸ›‘οΈ Use Coping Skills: Equip yourself with objects, support, or actions that help you manage anxiety in challenging situations.
  • πŸ’€ Recharge with Sleep: Prioritize sleep to improve your ability to handle emotions and think clearly.
  • πŸ’‘ Remember Your 'Why': Connect with the reasons why you are facing anxiety and how giving in to it has affected your life.
  • πŸ†˜ 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
00:00
🧠 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.

05:01
πŸ‹οΈβ€β™‚οΈ 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.

10:03
🀯 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.

15:03
πŸ›‘οΈ 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.

20:04
πŸ’€ 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
πŸ’‘Anxiety
Anxiety is a feeling of worry, nervousness, or unease, typically about an imminent event or something with an uncertain outcome. In the video, it is the central theme as Dr. Ali Mattu discusses various techniques to manage and reduce anxiety. The script mentions that anxiety is a normal emotion but can become problematic when it interferes with daily life, highlighting the importance of the strategies presented.
πŸ’‘Grounding
Grounding is a psychological technique used to help individuals feel more connected to the present moment and their physical environment. In the context of the video, Dr. Mattu introduces the 'five four three two one' exercise as a sensory grounding skill to help viewers feel more present and reduce feelings of depersonalization or derealization associated with anxiety.
πŸ’‘Derealization
Derealization is a psychological phenomenon where a person feels detached from their surroundings, as if the world around them is not real. The script discusses this as a potential experience of individuals struggling with anxiety and suggests grounding skills as a method to counteract this feeling and reconnect with reality.
πŸ’‘Depersonalization
Depersonalization is a mental state where a person feels disconnected from their own thoughts, feelings, and body. The video script addresses this as a possible experience during anxiety and offers grounding techniques as a way to reconnect with oneself and the environment.
πŸ’‘Physical Exercise
Physical exercise is any bodily activity that enhances or maintains physical fitness and overall health. The video emphasizes the importance of physical exercise in reducing anxiety by 'igniting the rocket fuel' of the body's stress response, suggesting activities like running, swimming, or even a brisk walk to alleviate anxiety.
πŸ’‘Dive Reflex
The dive reflex is an automatic response that occurs when the face is exposed to cold water, triggering the body's parasympathetic nervous system, which helps to calm the body down. In the script, Dr. Mattu explains the dive reflex as a method to reduce anxiety by fooling the body into thinking it is diving into cold water.
πŸ’‘Breathing Techniques
Breathing techniques are methods of controlling the breath to promote relaxation, focus, and stress reduction. The video script describes a specific technique of slowing down breathing, with a focus on breathing out more slowly than breathing in, to help change the body's chemistry and reduce anxiety.
πŸ’‘Opposite Action
Opposite action is a cognitive-behavioral strategy where one performs actions opposite to those prompted by anxiety. The script explains that by doing the opposite of what anxiety urges, such as avoiding a situation, individuals can challenge and reduce their anxiety by facing their fears.
πŸ’‘Coping Skills
Coping skills are strategies used to manage stress or difficult situations. The video outlines various coping skills such as carrying a comforting object, seeking support from others, and using positive statements to help individuals deal with anxiety in a flexible and effective manner.
πŸ’‘Worry Time
Worry time is a technique where an individual sets aside a specific time to address and process their worries. The script describes this as a way to manage anxious thoughts by writing them down and revisiting them during the designated worry time, which can provide perspective and reduce anxiety.
πŸ’‘Journaling
Journaling is the act of writing down one's thoughts, feelings, and experiences. In the context of the video, Dr. Mattu suggests journaling as a way to explore and understand the emotions related to anxiety, potentially leading to reduced intensity and a clearer understanding of one's anxieties.
πŸ’‘Professional Support
Professional support refers to assistance from trained mental health professionals, such as psychologists or therapists. The video script highlights the importance of seeking professional help if self-help techniques are not sufficient, suggesting options like crisis hotlines, primary care doctors, or mental health specialists.
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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