4 Simple Ways to Deal with Anxiety That You Need To Know | How to Manage Anxiety
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- Опубликовано: 20 авг 2024
- Often, when we are feeling triggered by something we immediately start to feel really worked up, ramped up, or keyed up and often can’t think clearly or access the rational thoughts that would help get us through the upsetting situation in a calm, balanced and reasonable way.
So what do we do?
Before we have any hope of getting through the emotional sh*t storm with as much integrity and as little shame or guilt as possible, it's important we first take a few minutes to do something simple, yet productive to take the emotional edge off and bring things down a notch so that we can get in and actually access our reasonable selves and get effectively to the other side of all the emotional commotion.
In this video I share 4 simple, yet highly effective anxiety management techniques to help us feel a little more calm and grounded when our emotions are feeling anything but.
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Deep breathing
Walk around the block
Self meditation
Hang upside down
When I'm really stressed and anixous, I go find my cat and pet her. When she starts to purr I listen to it and holy cow do I start to calm down. My breathing slows down as she purrs. She is the best medicine.
I heard pets help as well and I believe they do my cousin dog helped calm me or sometimes take my mind off of it.
Same
I took a deep breath, and as I exhaled, tears just started flowing out.
I Journal alot. I write out my emotions on paper so i dont keep them bottled up. Second thing is i walk i love them woods so i disappear into the woods behind my house sometimes i sit by the creek and just cry and lette out the bottled up feelings. Let the water calm me
Feels better when I walk or run especially when I feel the wind on my face. You always have great advice, Julia! Keep it up!
You're the best Marley - and yes, I'm with you! I love running or walking outside - treadmills just do not do it for me.
Always look forward to Julia's advice every Wednesday. I can certainly agree with taking a walk..... I started taking walks every morning a few weeks ago. My first time out I felt free from anxiety and in the present, taking notice of all the rabbits, birds, and squirrels, very relaxing. (neighborhood park) I chuckle when the squirrels climb up the tree "barking" when I walk by...reminicent of my younger days delivering the morning paper. I would like to sign up with the FB good for me group, and connect with others who can relate.
I love that so much Brent A.! Thanks for sharing. And yes, do come and join the fb group - it's free and a really great community. goodformegroup.com
Yes! Walking/running outside really can help so much! (Love of those natural calming chemicals it produces!). And I totally agree that venting with a friend can be a huge help! Great advice as always, Julia!
EMDR gave me my life back and healed 90% of my anxiety.....still working on it! :) these ARE things that help so thanks for sharing!! Also, as a nurse I can say that magnesium citrate (I like "calm" by natural vitality) most people are so depleted and helps relax all of our muscles including heart, which, if not relaxed, can palpate. Great for insomnia, too!
Is that a separate form of magnesium? Asking because I started taking magnesium a few weeks ago but it doesn't feel like it's helping.
@@travismitchell210 what is EMDR
Lol I’m a nurse too-and when I think of Mag citrate I think of it as a laxative! :)
@@travismitchell210 yes. There are different forms in which some absorb better. I grabbed extra Mg supplement pills to go w my multivitamin for help w migraine prevention, but studies show Mg can help w mood as well. The type I grabbed ( pretty common) doesn’t absorb as well, I’m sorry I’m not near it to to check which type. Magnesium citrate in a bottle, usually w carbonated, flavored liquid is a laxative. There are Mg citrate pills, but I’m unfamiliar w them and haven’t gone through this entire video yet. :)
I had just started having anxiety attacks this last week. I have had trouble finding a professional to talk to. Many as much as 4 months out. Thank you for the advice on how to help cope until I can find some help. I will definitely give them a try.
Besides being a very smart woman, you are also kind and caring. Thank you so much 🌻
Your video helped. I like to do Zumba when I get anxious. It keeps me calm and happy. I also have my days where it is impossible to get started.
I'm always nervous around people and relatives and cousins.? Even with my friends co workers who want me to go out but I don't feel comfortable with them.
Exercise is my go to when I have panic attacks . And I struggle still with driving .
Your most useful advice regarding setting boundaries is:
Your anger is not with how other people behaved but with one own self not setting boundaries.
Thank You…
Can relate to the walk, rare that we're not feeling better after a little walk! 😃
Right? I love it so much too!
The way you present things makes it all look lighter, i feel some positive change , Thanks a lot Ms. Julia and you are so selfless to make it all free!!! Does Mindfulness Meditation help beating OCDs, i have read that OCDs can never be cured, is it true?
I just hang upside down from my bed 🤷🏻♀️ sometimes it's quiet with the usual background noise and other times my sound soother/zen music/whatever music I find inspirational at the time is on loud enough for me to drown out everything else - really depends on exactly how I'm feeling and the situation aside from it being just the anxiety.
On random occasions I have panic attacks shorty after working out. It’s kinda annoying since the times I don’t have a panic attack it helps me release stress.
I walk almost everyday and if the weather is bad for a while and I can't go -I feel it for sure! Never tried the finger swirly thing or the upside down stuff...but maybe that's why the downward dog yoga thing is helpful.
If you decide to try the others, be sure to let us know!
Thankyou Julia,really appreciate those tips,and found them very helpfulx
How interesting. I use an inversion table at home to relieve back pain, but I never considered using to help calm me down. Come to think of it, I do kind of have the feeling like I just woke up from a nap or something after using it for a few minutes. I wonder what might happen if I try meditation while hanging there? Hmm...
That's really cool Ric - Try it and see! Or even just some deep breathing while inverted might do the trick ;-)
Her taking forever to give the tips triggered my anxiety 🤦🏾♂️
Clarence Edwards AHHAHA FR
Lol
Totally agree with you.. it did trigger my anxiety 🥺..the first 2 min (to be more specific until 2:44) was just about what is anxiety 😦..
Love what you said in the beginning about accessing. All good content. Thanks. 😊
Your videos are very helpful. It would be better If videos are classified into different playlists. Thanks a lot!
Thanks for your feedback Simon - yes, putting together playlists is on my very long to-do list!! Stay tuned...
A quality time with God is what take away all anxiety and gives me so much hope and joy. Yes to walking and exercising because that helps too but no one can help like God.
What do you do if you are 72 years old and on a walker and can't walk round the block. I had a severe anxiety attack recently and it was so bad I hurt myself. I am now on medicine and going to therapy. I have had the sleeping problems for years and can't turn my brain off. Just as you described. The medicine is supposed to help this but so far I still have sleeping problems and feel teary all the time.I can't do most of the things you described. If I tried bending over I'd land on the floor.
Rebecca Russell
My EXACT PROBLEM!
Anxiety hits me is like a surge of nervous adrenaline that comes out of nowhere. I can't control it and I'm usually at a comfortable setting. I also have a swollen throat that has mystified the docters.
@Claudia Vlahović No one is bugging me. I've done nothing wrong. It just hits me no matter what mood I'm in.
Same here 1982 man.... Same here 😭
No thyroid problems??!!
@@TPot1222 none here 😥
Dealing with the same thing and I know it's my throat chakra being closed off for too long and the negative things that I can't control. Usually we tense up when anxious and our bodies find a favorite spot to be overly tense in. One place is connected to another so if you begin to calm, you can usually feel where you hold tension. Then if you don't calm down, you usually feel it tensing up another area that is connected. If that makes sense. Kinda like a toothache that affects the ears, nose and throat. Breathing has helped me but with what I'm going through now, I Know it's having a lack of control over my circumstances and things slooooowly improving. Patience is my homework 😂. #Peace hun🌼
Your videos are really helping me
Thank you! Your videos are really helpful and encouraging! ❤️🙏🏿
Thank you. Shared with my brother. I love the finger rubbing one. Brilliant. You can do it anywhere
Good things for people who fit into your presumed life situations, like having real friends, being healthy intact.Do you know any therapist who works deeper, more complex, thoughtful of the variety of ppl + situations?? I need stuff on the right level, and didnt find it alone.
Thank you, your advice is worth so much!
Your the best person try to help people because I need it
The last one reminds of that yoga pose, (also for calming the mind and belly ache, I think) where you lay down with your butt against a wall and your legs up in the air, leaning against that wall or door.
Oh that's such a good one too Fabienne G. Thanks for sharing!!
For offering these amazing skill sets, thank you!!
These are all helpful, but I usually get anxiety/panicy at work when a customer is getting angry at me. I can't usually walk away as I'm by myself, and I have to stay professional so breathing in and out through my mouth would show weakness. I usually try and breath in and out slowly through my nose and remind myself that this will all be over soon. Sometimes I shake but I try and move in a way so that shaking isn't as noticeable.
Do you believe that anxiety and depression caused by cptsd induced by childhood trauma require different treatment than anxiety and depression not caused by severe and persistent trauma?
Tara Baker yes I know that dialectical behaviour therapy will help with this, but I can’t that therapy at mind uk charity counselling services. But you can get books on it, but I feel you need to be having a good day to be able to look at it. 🙂 I have had childhood trauma to, I have been getting therapy for 10 yrs and I still am looking for the right therapy. I have found down to the child hood trauma I suffer with self esteem issues. Hope your having a good day, take care 🙂
@William Scott nailed me. Raised by an undiagnosed BPD who brought several abusive narcissistic and or sadistic men into our lives... lots of covert and overt abuse over a lifetime... I'm a therapy lifer who is 1yr NC w my BPD parent.
This video has been so helpful!!
CBD has done wonders in my life
Cbd Oil helps but I feel tired later on and I get a sinus headache.
So helpful. Thanks so much! However, I can't access the pdf from my area :(
I like u r videos, they've helped me a lot. Thanks Julia !!
The worst thing is when I experience pains that cause anxiety when I'm walking or if my heart gets heavier when I'm belly breathing lol.
It puts me off doing it for a while
I get to feeling anxious I think because I don’t have anything to do that I’m passionate about!! I remember in my 30’s and raising kids, when I would have killed for a day to myself!! Now I’m 70 years old and I’m going, what am I going to do with all this time to myself??!! I still work weekends as a hairstylist and I still love what I do, however my knees more get painful because I’m standing a lot. My youngest daughter and I packed up 2 years ago and moved 500 miles to be closer to my oldest daughter and her family because we were sick of holidays being the 2 of us and we had old cars so we didn’t see my oldest daughter more than once a year!
So I left my friends and my long time clients and started over. It was also getting more expensive to live in our old town. I love my apartment, I like the town, the people I work with are okay, but I do miss my friends and clients!
I’ve always had hobbies and there are still some things I like to do-but it takes money to do them and I’m on a pretty tight budget! So I think I have more anxieties because I don’t have enough to do!! My friend who is retired said” there are only so many times you can rearrange your furniture and clean!! Is this just common with old age and what do people do? It’s winter here in ND, so I don’t really want to get out a lot and volunteer! My friend says I’m in denial about being older-most people guess me in my 50’s and I don’t feel old until I’m in pain or sick!
This is way longer than I intended! Anyone have any ideas of things to do-or if you’re retired, what do you do all day???
Awesome stuff as always, Julia. Just sent a request to join the FB group. ☺
Thanks so much Ewen! Glad you found it useful.
Thanks you so much for for sharing
Thank you! This helps me so much!
Thank you!
Thank you .very helpful :)
My anxiety is ruining my relationship 😢 what should i do 😢
I have the same problem. I hope your relationship is better now.
And me but my husband dont understand it and he won't read up on it so i am not taljing to him wont to be on my own
Thank you so much, this is helping
thank you
I’m very stressful tight now I can’t sleep so I went RUclips to see if there anything that can help me
My significant other deals with anxiety and I think if she went to therapy it would help a lot but she is hesitant. How can I convince her to go without putting pressure on her?
I get ocd tendencies when im really anxious
But what about anxiety about the air quality? In many cases I CAN’T go outside and breathe clean air. I even have a headache inside. Everything is on fire in the northwest. 😩
Oh yea! This answers are so "simple".
Thank u being herr
Video content starts at 2:45
dEAR JULIA KRISTINA! I've bad anxiety as a part of PTSD, now some time ago a suddenly lost my dear little brother, and spent about 7 months i bed in grief, all the more due to his wife had alienated us from each other, and we both grew up with a codependent mom and a Narc father, so unfortunately mu little brother hadnt learnt anythng about these dynamics abd was desperate to have a family and of course he attracted exactly what no one of us needed, a new Narc. so we weren't allowed to speak for 8 years, even he was such a pussy I never have believed, but they had two small boys, and it cannot have been easy on him. So on Sunday last fall he was found alone on a joggers area in the middle of the wood,,lying head down, ambulance and rescucitation, but it was to late. I have been in such shock, and the rest of the family don't even want to hear me speak of the reason, mum is dead, one sister who is even friends on FB with this narc. and they seem to be so scared or just codependent that they refuse to see the facts in the eye. THat she actually caused all thiiisss amounted stress in him that he just could'nt cope. No, on the yearday, of his death, 17th of september, the night before I got immensely sick high fever and very much stomach pain, had to go to urgent dr and was given 3 different antibiotics, and on top of it I was already struggling with the PTSD syndrome and I also heard from his older friends at the funeral that she closed out several friends, hence she gaslighted him and isolatedd him from those she did'nt like so his life must have been a constant stress, his drawer was full of anti-acidics for stomach and that if anythig is a serious sign. Now I go to therapy I did everything to get in touch while alive and I really loved him sooo immenselly, he was my little brother /8) years younger and a kind humorous, caring boy. It's soo unfair. I try to accept that things are like they are, but my stomach is my weak point, have had IBS since long time, and now this scared me up really I was really really sick, and no I canät get the bowel to work again, I know deep inside that it must be psychological, do u have any tricks on how to control especially the stomach area, as so many of us with anxiety get serious problems with it. THey say our guts are our first brain, right???
Will these therapies apply for all kinds of OCDs?
People at work and family start me off can not leave me job also my family have coursed itand alot is work my husband dont help he dont understand do i told him to look it up but he won't all i wont to do is be on my own i need to speak to someone like you
Hey Julia it's me 😄
It starts at 2.45.
Maria Carey 😀. Great
Is it safe to hang upside down everyday? I tried it for only 30 seconds and I felt calm.
Hello ... I have anxiety/ panic disorder how would i deal with the physical part of my anxiety ...like i know it not real but i suffer from head aches nausea, dizzy, chest pains dr have done all kinds of test cant find anything im really healthy so they diagnosed with panic disorder but when i get these symptoms obvi start to panic and my mind wonders off that im just going to drop my dr wrong ...ect it like a constant fight with myself trying to snap my self out of it
Hope that makes sense thank you !
Thanx
I have Anxiety2 some day's higher and other day's lower......tell me what are you guy's taking for Anxiety..???😊😊😊😊😊😊
i don't have Friend like that...Never have... It's Only just been Me...
I'll be your friend!
Belly breaths
RWalk around the block
Watch ur thumb rubbing ur fingers
Hang upside down 1-2 mins
@ Love and Loss
2:47
What if your a kid
Your videos being in black and white makes me anxious. You are knowledgeable and your advice is helpful however I have to listen, not watch them. Can you film in color?
Hi
hi, dear I'm still alone, so I want true lover
I watch Looney tunes and Disney cartoons
Try animation
Having sex?
Really really anxious right now. Hardly slept. I'm my own worst enemy. Can't trust myself.