5 Quick Ways to Get Rid of Anxiety (And One Slow Way)
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- Опубликовано: 14 апр 2021
- Understand and overcome your anxiety.
Not all anxiety is bad. Anxiety alerts us, primes us for action in many cases, helps us avoid painful events or failures. But sometimes, anxiety is debilitating and can hold us back.
Studies find that people who are confident or who perform well under pressure still get anxious. They still register similar signals in their body, their adrenaline still pumps. What’s different is their ability to manage their anxiety in the moment so they can accomplish what they need to accomplish.
In order to reorient what makes us anxious, we must practice new behaviors. Teach ourselves new tricks. And it’s worth remembering here that there is no lost cause. The brain is capable of rewiring itself. Everybody is adaptable to a certain degree. Even you. While we may never be perfect, we can always improve our current state.
This video helps you do that. It has five quick tricks (and one slow) to overcoming your anxiety:
1. Utilizing Breath Techniques 3:18
2. Meditation 6:30
3. Talk to somebody 8:29
4. Negative Visualization 10:24
5. Err... uhh, never mind 12:48
6. (The Harsh Truth of the Day) 13:20
Don’t forget to like the video and subscribe to the channel. Or you’ll make my anxiety worse.
Basic meditation instructions and why you should meditate: markmanson.net/meditation
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Thanks for watching.
My therapist once said:
anxiety is like a bully. If you try to avoid him, reason with him, appease him, beg him, he will kick the shit out of you and ruin your life day after day until you don't have a life no more. But if you start looking him in the eye and say "FUCK YOU, do your worst, I can take it" and you mean it, he may beat you once or twice but after a while he'll let you be. You might even become friends over time.
@Marianne if I'm still alive and fighting is thanks to him.
Oh my God this is brilliant. And works for so many thinking distortions! 👏👏👏👏
Omg that was awesome, thank you for sharing!
You have helped so many people with sharing this. Honestly, bless you and thank you very much, this is the point of view that people need. The trust in self and getting tired of your own reaction to problems and having the strength to stand up and fight against the things that are suffocating you. It ain't easy, but many of us need to hear this. Seriously, thank you! :)
Excellent words of wisdom, it took me over 10 years to realise that fighting Anxiety only makes it worse. The analogy your therapist used is absolutely spot on, if only this was more common for people to hear
We suffer more often in imagination than in reality. -Seneca
HELL YES!
Well i'd prefer ....just imagining getting my hand hit by a big hammer, then getting really hit by it in Reality. lol lol
Thank you for sharing this. Great quote.
Aah! Yeah
Wow this is true. On the outside, life is doing great. Inside my head though, CHAOS.
This man has no filter thats why we love him
:D
Straight to the face unfiltered
It's the truth 💕
Yesss
Due to my repression growing up - yep - love it
1. Breathing techniques
2. Meditation
3. Talk to somebody
4. Negative visualization
5. Host a tequila orgy
Slow truth: You don't get rid of anxiety, you just get better dealing with it
Always looking for who has summarized it - Thanks
Bullshit. I know a few people who were very anxious in there 20s and overcame by there early 30s.
@@Targus28 I guarantee “overcame” meant better at dealing with it, not it’s total disappearance. No one gets rid of anxiety forever. Shit happens. You probably just didn’t see it appear outwardly anymore.
the orgy worked for me
I gotta wait to complete my vaccination for that orgy
“You don’t get rid of anxiety. You just get better at dealing with it.” Shit hit me hard.
I feel like it does sort of go away a lot more though overtime.. you learn to lessen it a lot like he’s saying.. which can transform some situations so they’re exciting instead of dreadful : )
My neurologist once told me 70% of what I thought was physical issues was anxiety. Told me to exercise till I sweated to release endorphins. I'm 68 and I fast walk 2 miles every day and do other exercises. Completely changed my life!
No, they don't mean that because - guess what - the world doesn't actually revolve around you.
@@AScreengazer my comment went straight over your head. like, whoooooosh!
@@shahir1395 hey if it makes you feel better your comment made me chuckle
“If you’re looking for that special somebody to change your whole life, look no further than the mirror.” ✌🏽
Pretty sure that’s a Michael Jackson song
I am psychologist and this video is one of the best video and advice people could get: honest, direct, simple truths that works. Thank you for sharing this Mark, i love your books and your writings. A huge hug and much blessings from Argentina
Verdad mi amigo
que haces campeon del mundo? ahre
"He who fears he shall suffer, already suffers what he fears"-
Ancient Chinese dude
Thanks for watching . For more info/guidance. 👇
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I think that's Montaigne, the French writer. Maybe another Chinese dude said something similar.
The translation into English makes no sense
Awesome advice dude. Here is what has worked for me:
1. Relax your abdominals. I heard that it is not possible to be anxious and have your abdominal muscles relaxed. Seems to work. At worst, it gets you thinking of something else.
2. Stand up straight and look around. The anxiety wheel rolls best when your vision is static or out of focus and your attention is "in your head", usually hunched and looking down. This also inhibits the deep breathing. Standing up straight, chin up, opens airways and gives your attention here and now things to focus on/think about.
3. Breathe. Mark covered this beautifully.
4. Get in touch with senses. Focus on the feeling of any sensation, sound, sight, smell etc. Your senses are now - present moment. Grounding in the present shuts down most anxieties as in my experience they are usually set in some future scenario. Your senses are immediate, compelling, and something else to focus on.
When you are anxious, your thoughts are looping back to the start, and each loop builds a little emotion which does not have a chance to dissipate before the next loop adds some more. Anything that can break this loop and take an off-ramp to something else is gonna be helpful. Planning a tequila orgy is a great way to get off the circular track, unless of course tequila orgies make you anxious. Then you may instead prefer to plan a vodka orgy instead.
Thanks for watching . For more info/guidance. 👇
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Anxiety is one of the worst feelings, when your brain keeps tricking you into believing something bad is about to happen!
Or it's already happening, you just don't see it yet
@@gaborcsernak2627 yaaahh but it might not actually be bad. Might just be scary or something new or uncomfortable
All of worst most terrible things always happen every time. So I'mma just stay on edge perpetually
@@jasonlieberman4606 I get that, I was like that, but it’s not sustainable man, it’ll sap the joy out of the good moments and you staying on edge really won’t change much when the bad happens.
I'm slowly overcoming my anxiety every single day.
"Stop freaking out dude, Its gonna be fine" This is where I became most happy!
same
me too
Its smth like "youre homeless? Just buy a home" lol
What if...
I have anxiety disorder....and yes - all of these methods work really well. I have also found that if I turn to the person next to me and confess "I am having a massive anxiety attack - If I act strange, don't worry about it." For some reason, just doing that makes the attack stop.
Bc u show vulnerability which is the only real strength. Trying to be cool is actually weakness and unrealistic and it causes anxiety
Thanks
@@stefaniakonstantinidou981 That sounds interesting. Can you expand on that some?
@Carbunkle56 what is real strength? What is power? Is there any human being who is not afraid and insecure? There r always levels of insecurity of course but the only real strength is saying that ur afraid that u Don t have everything worked out, admitting it. Trying to show strength and cool ( which as we v said is sth that does not exist really for anybody) is a utopian lie, so u r driven away from universal truth and u become more imbalanced, that is more insecure
I was going to send this to my kid cousin suffering with anxiety and then you said tequila orgy and I have to make a choice now...
Humor is a great antidote as well :)
Haha, me too. Luckily mine is 14 so he’ll just laugh when he hears that part. I think the video will help though so I’m going to show him. 💚
It's good to get him ready for adult life.
@@Terra101 I do not know about you but, I did not get into many tequila orgies on my adult life.
@@raulsantandertirado4400 hahahahah
Hey Mark! Just a tip for the video. In the description, you put "1. Utilizing Breath Techniques 3:18", but if you write it like "3:18 - 1. Utilizing Breath Techniques", it will make chapters in the time bar (or whatever it's called).
Love your content! Peace!
Me sobbing on the phone, "mom! I made a joke and the Barrista didn't laugh, and now I feel stupid!"
My mom: "son, you're 35 years old, and you' have a wife and a daughter. Grow the f* up, and stop hitting on Barristas"
Me: "thanks mom, I really needed to hear that..."
And anxiety is just another emotion in the spectrum of human emotion. We're all gonna meet it some day
"Making a big life change is pretty scary. But, you know what's even scarier? Regret."*
Wishing you all a great day as a small channel 💙
I didn't think this would get to me so much. But in the vid when you said 'Stop freakin' out dude. It's gonna be fine', I surprisingly felt comforted and reassured. Thanks for that, friend.
That intro, you're finally learning the ways of the youtubes
My counselled told me not confronting your anxiety is like filling a barn filled with hay until it’s so full it explodes and all your emotions you’ve been bottling up come flooding through the gates. The method I was taught to use and work for myself personally is the breathing techniques and talking to my anxiety telling it there’s no reasons to be here, that I’m safe, and that it can F off.
Two things helped with mine: Medication, and surviving worse than my worst case scenario. Once I survived something I thought for sure I never would, nothing scares me anymore.
Thanks for watching . For more info/guidance. 👇
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Mark, your channel is so refreshing! I appreciate the no bullshit attitude.
This video helped me a lot and I loved your book. Congrats, man 🍻
Depends on the type of anxiety you have but exposure therapy works really well where you confront your fears it takes a long time but every time you try and even fail you will be proud of yourself and only improve in the long run
That's such a great point about being too positive because you can really set yourself up for disappointment! I like your take on what's the worst that can happen? Most of the times it's not that serious and with anxiety, I can overthink way too much! 🙃
This was spectacularly on point! I am a therapist, mother and professional friend. So much anxiety these days, or at least it now has a name. I have been thinking on the power of positivity situation many have gotten ourselves into these days. It does set up these unreal expectations and truthfully we SHould expect to feel disappointed and shitty sometimes. Some things Should be difficult, it's life. When that surprises us or catches us off guard, it's trouble. Thanks, Michelle
By far..... hands down..... the best video for anxiety.
This should on our feeds and gain more views than most other videos.
Glad , i was fortunate enough to have viewed it.
Great work Mark.
Finished both books, man has it changed how I perceive life. So hilarious, relatable and eye-opening.
This is such an important video. I love the intro and your randomness. Anxiety sucks and right now during the pandemic it is insane how it is literally everywhere.
Thanks for your feedback. For more info/guidance. 👇
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In short, techniques are:
1. Utilizing breathing techniques, like 4-7-8 technique:
a) breathing in for 4s
b) holding your breath for 7s
c) blowing for 8s
2. Meditation: just start doing it for 5 minutes. There is no wrong way of mediation.
An incredible result of meditation can be (e.g.): I feel angry, but I don't feel acting on it.
3. Talk to somebody.
Boats are less probable to flip over, when they are connected to each other.
4. Negative visualization.
Imagine the worst case scenario, and then imagine how you will be ok with all of it.
It's counter-intuitive, but thinking positive can make anxiety worse, because it raises the expectations.
5. Hosting a Tequila Orgy (What the hell! 😂)
The important fact:
You don't get rid of anxiety, you get better at dealing with it.
So the way to battle anxiety in the long run is not to feel less anxious, or get rid of your emotions, but it's to improve your self! Getting better at stuff! Getting better at handling anxiety.
Love the mix of comedy, realism, irreverence, sincerity and sound advice...
Great video and comments Mark! I actually do suffer from anxiety and your video is perfect! With time, you learn how to better deal with what triggers your anxiety!
Commenting here just because you said you feel nervous every time you turn the camera on. I love your videos Mark so keep up the good work! (feeling kinda anxious to press comment button right now)
Honestly, just thinking today about why Mark is not uploading any videos and life is getting dull and suddenly boom 💣 he is back after 1 freakin month! Nyc to see u after long time.
I am watching this a year after you made the video, and I just sent it off to my twenty-something son, who is transitioning from teenager to adult. Thank you for putting together such quality information. This is a great video. All the best.
I woke up just now at 6am with a panic attack, body itching all over and hungry but I’m also very sleepy because of my medications I took at 5am… the first thing I did was to eat anything and watch anything to clear my head, I just knew typing ‘Mark Manson Anxiety’ would be a smart move, and I was not disappointed… this is even the first video of you I watch to so with anxiety. Thank you man, and for not cutting the intro so relating to you helps even better.
Thank you for your content. You have no idea how much your videos (and books) helped me cope with all the violent experiences of the pandemic in my country. I always look forward to what you put out next.
Thanks for watching . For more info/guidance. 👇
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The wrong choices can bring us to the right places. The biggest failures often carry the best lessons. When you fail to get what you want, consider that it just might be a blessing in disguise.
It’s funny how we outgrow what we once thought we couldn’t live without, and then we fall in love with what we didn’t even know we wanted. Eventually you’ll end up where you need to be, doing the right things, alongside the right people. Patience and persistence are the key. But don’t forget to pause on occasion and appreciate how far you’ve come too. You’ve been through a lot, and you’ve grown a lot. Give yourself credit for the steps you’ve taken, so you can step forward again with grace!!!
All details aside, the goal in the year ahead is to grow so strong on the inside that nothing on the outside can affect your inner wellness without your conscious permission.
It’s about letting go of fantasies, accepting reality, having faith in your journey, and appreciating all the little things that are within your reach.
As you continue to progress forward, do your best to avoid letting anyone or anything clutter your peace of mind. Live a life that moves you and makes you smile every day. Because you don’t want to get to the end, or to tomorrow even, and realize that your life is merely a collection of stressful expectations and “somedays” and errands and receipts and empty promises.
You CAN choose differently!
You CAN step through each day with grace…
The phoenix must burn to EMERGE.
May Peace permeate your LIFE
Ed
Thanks for watching . For more info/guidance. 👇
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Thanks Mark! This is exactly what I needed to hear now! Keep up the awesome work!
This got to be one of the best videos I've watched on anxiety. EVER. And I've seen quite a few of those because I'm anxious AF
Love your humour and down-to-earth-ness. Thanks for the tips!
Anxiety is the dynamic tension that motivates us, for better or worse, depending on how we perceive and contend with it. An engaging video.
Thanks for watching . For more info/guidance. 👇
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Those outtakes at the beginning. I never show anyone that stuff! But that's how all of my recorded videos start - and just about every sentence out of my mouth along the way. I love how you incorporated them into the video itself. Nice.
I LOVE your videos, specially this one! Thanks for being you!
I never thought you'd talk about meditation (I thought it wasn't your style) and, yet, it's something that helped me much over the years. Also, by being vulnerable in front of others, it helps overcoming the anxiety of being ourselves, our true self. Thanks again! Have a marvelous day!
I love the harsh truth of the day. The best way to deal with emotions is to get used to them and treat them as mere emotions. What's the worst that can happen, right!
That last part about getting better at stuff instead of trying to control anxiety
Talking to people I like helps me the most. It totally distracts my mind. It calms and soothes me a lot.
Your transparency is GOLD!
Great video Mark, but I found that points 3+ deal more with dealing with fear than anxiety. I find that 1 & 2 help with anxiety, but for 3+ you have to know *what's* causing the fear to implement. With anxiety, you often don't know what's causing it. That's my biggest problem, anyway.
All the best!
*"The next chapter of your life has not been written yet, you hold the pen. Write the story you want to read."*
Love from a small RUclipsr 💙
Mark you are the best author on this planet! You've helped me transform my life and I'm forever grateful!
You are making change in the world mark, I love you man
I think the reason we are getting more anxiety is that life is becoming so relaxed and quiet, less interactions, and our million-year--body-memory remembers that out in the deep jungles whenever there was quiet and peace, it was always danger somewhere waiting in the woods
I honestly searched for 'tips from Mark Manson on dealing with anxiety' earlier today, and now this video pops up. Do I get payment for the video idea?
I’ve reached periods with no anxiety about nothing, socially, nothing. I didn’t give a fuck about nothing. It felt like a superpower. I feel like pouring my energy unto the wrong people and the wrong environments, doing things you don’t want to do, took me back and backwards. Really bad. Don’t do what you really don’t want to. Do what you want.
I guess it’s a winning effect, a momentum.
Love all your content and how you present it! Always gets me fired up. Thank you!
Hi Mark I have a bit of a downer question. What about vague anxiety? That is not tied to any performance or action or acceptance by others. You have many things that others are anxious about. A partner that you love and that loves you. Financial security and freedom. Kids and friends. And I am sure you appreciate and love all of these things. Still, it seems you are about as anxious about existence or whatever as me, a 23 years old politics student from Europe with very little to his name. And this made me think: I still have this anxiety now, even though I do have much healthier relationships with friends and family etc. I think when were young its easy to tie anxiety to the lack of something 'on the path' to happiness. For me, this would be a partner and some professional success/appreciation/whatever. Intuitively, and based on what you so often discuss, I would say this is a logical fallacy. Its just so interesting to me that we can cleary say we would be worse off without the things we have but are then kind of dumbstruck by feeling the need for more or different once we are "there". Anyways youre much appreciated, thanks for all the insights and stupid jokes that I love very much. Cheers
13:53 Mark you made me laugh after 20 days..
This made me feel better. Thank you man 👍🏼
I love this man content. The first time I knew about his book, The Subtle Art of Not Giving a F*ck, I thought the content would be punch of opinions or advices that applies to some cases but not all. I thought the content would be something he learnt throughout the years but didn’t sit down to just think about it in depth and analyze it. But now that I start watching his videos, I know that he is definitely a deep thinker, a philosopher, and quite knowledgeable, and that’s what makes a good writer a good writer in my opinion. he’s someone who would dig deep into the roots of the problem and give solutions for it. I bought his book few weeks ago, and now I want to buy his newest one.
That's what I have done about 100 times at the start of a few of my own coaching videos. Great to see @mark Manson and the dog get anxious now and then.
Damn I’m early. Thank you Mark! I’m excited for this one. 😌😎
Hmm
For all you no-lifers with no friends to talk to when having an anxiety, just make an audio log on your phone where you talk about what is happening (as if you would to someone else), the important part is to vocalize what is inside so that the rest of your body/brain can deal with it. It can be awkward but it works. Bonus points if you actually listen to it later on. At least it helped me.
Thanks for watching . For more info/guidance. 👇
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Thank you Mark. This is really helpful. These days I often catch myself being anxious over minor things and it bothers me, makes it arduous to concentrate on my daily activity. I will start implementing these tricks into my life
Thank you for what you said about being overly optimistic!
I am so grateful for you.
I am so anxious I can't wait till the end for "the slow way". :p
First 30 seconds had me dying, props to your editor
You are absolutely hilarious ! You make me laugh about serious life matters and that’s just what I needed. Dealing with so much and don’t know which way to turn but will keep listening to you. Thank you Mark.
I am saving this to rewatch ! Man,what a video! Good advice in a funny and “non edited” way!!! Thanks!!!
Wow, ur back, been waiting for this for a long time
15:01 "it´s gonna be fine."
*remembers negative visualization*
:0
I just subscribed! Thank you for keeping everything real with us. Much respected don’t pull no punches Thank you
I just read your article 7 Strange Questions That Help You Find Your Life Purpose. You are an excellent writer, I found it very helpful and humorous. Just wanted to say thanks, what you are doing is important ❤️
Action reduces anxiety. Do something about what you are anxious about.
”Amusingly enough, one of the most common ways people cope with anxiety is by worrying about it. In fact, worrying can help calm the limbic system by increasing medial prefrontal activity and decreasing activity in the amygdala. That might seem counterintuitive, but it just goes to show that if you’re feeling anxiety, doing something about it-even worrying-is better than doing nothing.” from the book The Upward Spiral
lol hearing Mark mention PewDiePie was strangely unexpected. Now I imagine him watching pewds Minecraft Hardcore series.
Thanks for making these videos!! Every time I see youve posted a vid I get STOKED to become a better person!
8.00 or nearby is the ultimate eye opener which no mediation videos have ever told me. I will do better meditation from now on
We miss you, Mark Fucking Manson
Lindo
@@himanshushah6588 yes brother ✅❤️
Por essa eu não esperava heh
@@amir9114 I’m sure you’re not his wife😂
@@ohboi6210 hahah I'm not boy she is are you okay? 😂😂😂
@@amir9114 that’s the joke
Always great material Mark!
By far the most helpful channel I have ever found.
"There's no tyrant like a brain."
- L. F. Céline
To all of Marks fans, much love🤙🏼
Thank you always Mark!
This is one of my favorite videos now, thanks!
The intro was so relatable and why I don’t do intros hahaha
I would give you a million likes if I could. Feel like this video was made for me. Excellent mate... And I will tell my girlfriend about that tequila idea, I let you know ;)
Anxiety has never been clearer until I watched this video. I'm a new subscriber and I love it already!
Thank you Mark, this helped a lot!
Im too early to read comments
*"Most of the important things in the world have been accomplished by people who have kept on trying when there seemed to be no hope at all."*-Dale Carnegie
Hope this can motivate or inspire some people, just trying my best to help others as a small channel 💙
Excellent service thanks.
I was suffering from really disgusting anxiety, I was so mad at it, it was stopping me from being the relaxed person I always have been. Let me tell you what finally cure me: acupuncture! Yes, I can not say that I do not feel anxious anymore but at least now it doesn't hurt it doesn't stop me. 100%/recomended !
Number 6, as Jordan Peterson would say "EAT SOMETHING, especially in the morning"
get some sleep.
This was really good, and I really appreciate you making this video man! Much love
Awesome man! Thanks!! ❤
Love the RAWness in your videos
You have no idea how much these videos help me. Thank you for it.
In the middle of a job search. Really needed the "Stop freaking out dude, it's gonna be fine". Thanks man.
Thanks for watching . For more info/guidance. 👇
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I've had PTSD & anxiety for most of my life thanks to a fucked up childhood. A few yrs ago meditation pretty much got rid of my social anxiety. I can now meet & talk to ppl & look them in the eyes. Meditation works in the long run. Just keep at it.
Unfortunately I've since been diagnosed with something called hyperparathyroidism which causes high blood pressure & anxiety. It is a physical thing which is not always caused by "negative thoughts" & is too stubborn for just mindfulness & breathing. I'm on medication which helps but I still get "attacks" a couple times a week. I use music, YT vids & an online puzzle game as immediate distractions. Going for a walk with their dog helps some ppl. Good luck to all.
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