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Hey
Everyone welcome back today
We're going to be looking at some quick in easy ways to manage anxiety
Oh Yeah
Anxiety
It's something we all strugle with sometimes right totally
And we're actually diving into this psychology today article called escape anxiety
Three ways to feel caler in just three minutes
Three minutes sounds pretty good to me
I'm in right
It's written by a psychologist name jeoffrey bernstein
And it's got some really cool techniques that we can use
Okay
I'm intrigued
Let's here right
So the first one is called the five four
Three Two
One grounding method you were this one
I think i have
But refresh my memory basically it's all about shifting your focus from like all those anxious thoughts to your surroundings
Using your five suuah
Okay
So instead of getting all caught up
And like what if this happens or what if that happens
You're like in yourself back to the present moment
Exactly yeah
And the article gives this example of siomon who's about to give a presentation
And she's super nervous
I can relate to that presentations are always nerve racking
Ih right so instead of freaking out she uses this technique
And she starts by listing
Five things she can see
Four things she can touch
Three things she can hear
Two things she can smell
And one thing she can taste
Wow
That's actually a really meat weiter like really ground herself in the moment right
And i was thinking like even if you're not about to give a four thing patient
You could use this technique
Like if you're stuck in traffic
Or you're waiting in a long line
You know
Oh
For sure
Yeah
Like you could focus on the field of the steering wheel or the sounds of the cars around you
Or like even the smell of your car air fresher
Yeah
Exactly anything to kind of bring you back to the here
Now i like it's like a little mental vacation from your worries
So the next technique is something i'm pretty excited about it's called the navy seal trick for instant calm navy seals
Huh 是的 对的
Sounds intense right
It's also known as box breathing and apparently navy seals use this to stay calm under pressure
Will they definitely know a thing or two about pressure
So how does it work so you basically inhale for accounof for hold your breath for four
Exhal for four
Hold again for four
And reaat um i see so it's all about that controlled breathing
Yeah
And i was reading that this type of breathing can actually activate your pair sympathetic nervous system which sends like a safety signal your brain
Oh Wow It's
It's not just about like feeling commmer
It's actually like tricking your brain into thinking things or more chill
Exactly yeah
And i was little skeptical at first
But then i remember reading about how athletes use breathing techniques to deal with performance aniiety
And it make toll sense
Make sense yeah
If it works them
Them it definfintely work for us regular folks too rate totally the article even gives this example of a guinmark
Whose stressed about a phone call
And he uses this box breathing technique for just three minutes
And by the time you picks up the phphone is like way more relaxed
Wow
That's amazing what a difference just a few minutes of breathing can make right
And what i love about it is that
It's so simple
Anyone can do it anywhere anytime
Seriously it's a many meditation you can carry in your pocket
Speaking of like caling the body oyou ever notice how animals shake themselves after something stressful happens
Oh Yeah
Like dogs after a bath they go crazy
Exactly yeah
Well
That's actually the inspiration for this next technique
It's got to shacape off technique
It's
It's basically about literally shaking your body to release tension
Like you just kind of shake your arms
Your legs
Your shoulders
Anything that feels tense um sounds a little weird
But i'm willing to try anything at this point
Right apparently
There's actually some science behind it animals do this instinctively to discharge courtisal which is the stress hormon
So it's like they're physically shaking off the stress
That's fascinated
I know right and the article talks about this woman named lisa
Who super anxious before tough conversation
And she locks her off his door
And just start shaking it off
And did it work
Apparently it did she said it fell little silly at first
But really helps her release that nervous energy
Ha
You know why i might just give that a try next time
I'm feeling stressed
It's got to be better than just sitting the're doing in my aniiety right definitely
So we've got these three really really intesting techniques
Yeah
Each of them is like a totally different approach to managing aniiety right
And i think what's so cooas that they're all so simple and easy to do
Like anyone can try these totally no matter how as you are or where the're 're matthink
Always take a few minutes to ground yourself
Breathe deeply or shake it off
I love that
And it's a good reminder that we have more control over our anxiety than we think yeah
We don't have to let it control lius
We can choose to manage it in a way that works for us exactly or so now that we've kind of laid out the basics of these three techniques
I want to dig a little deeper into each one and talk about like and how to use
Use most effectively sounounds good
I'm ready to dive in perfect
So let's start with the five four
Three Two
One grounding methods
So let's techniselds
So let's talk about
Before this technique is all about bring your attention to prespresent oment using your senses right it's like a way to anger yourself
When you feel like you're spiralling out of control
And the great thing about it is that you can use it anywhere anytime you don't need any special equipment or anything just your five senses
Exactly
Yeah
So let's say you're feeling really anxious about in a coming event like a job of of you or a prespresentation
Hey uh i know right so instead of letting your mind race so lesay
What if thoughts you can use this technique to calm yourself down
Okay
So how do i do it so first you want to find a comfortable position
Either sitting or standing
Okay
I'm sitting great now take a few deep breath and just notice the feeling of your breath as it enters and leave your body inhill xl good now start by noticing five things you can see in your surroundings
It could be anything like the color
The walls
The pattern on the rug
Yeah
The shape of a lampshade okay
I see my deschair
The computer screen
The window
A bookshelf and a picture of my dog perfect and move on the four things you can touch
Feel the texture of you're clothing
The smoothess of your desk
The coolness of a glass of water
The softness of my sweater
The rough texture of my genes
The cold metal of my water bottle and the smooth surface of my phone
No
Three things you can hear the ticking of a clock
The hum of the refrigerator
The chirpping of birds outside
The sound of my own breathing
The keyboard clicking and the faint humm of the air conditioner
Two things you could smell the scent of your coffee
The freshh is of the air after a rain shower
The smell of my handlotion and a hint of cinenon from a candandle i burn earlier
And finally one thing you can taste the sweetness of a piece of gun
The salteness of ppresreszl
The minty flavor of my tooth pace from this morning awesome
No taking another deep breath and just notice how you feel wow
I actually feel a lot calmer more grounded
That's great
It's amazing how powerful can be to just shift your focus to your surrounds
Totally it's that i was so caught up in my thoughts
That i forgot to even notice the world around me yeah
And sometimes that's all it takes to break free from that cycle of aniiety
I'm definitely can be using this chninie more often
It's so simple
Yet so effective
Me too
好的好的
Okay
So now the way ve explored the five four three
Two one grounding method
Let's move on to the next technique
Which is box breathing
The navy seal trick right
Let's do it right
So box breazing is all about controlling your breath to comm your nervous system
And like we talk about earlier
It can actually trick your brain into thinking things are calmer than they might feel exactly
So the technique is pretty raraght forward you inhale for account four hlgegrapfor for for xl for a hole again for four
And then repeat ok for four
Four four got it now the key is defined a rhythm that feels comfortable for you
You don't want to force it
So if four seconds feels too long or too short
I can adjust it exactly yeah
You might want to start with a shorter count like three or even two
And i gradually increased as you get more comfortable make sense so let's try together
Shall we yeah i do it okay
So find a comfortable position and your eyes
You want it'll do it together okay
Eyes closed
I inhale for account of four one two three four hold four one two three four exl for four one two three four and hohold again for four one two three for okay
Repeat that a few more times in your own pace
Inhell hold x hell hold inhalholx helhelholld are you feeling
Wow
I actually feel my heart rate slowing down
My shoulders are relaxing
It's like a wave of calmness
Washing over me that's awesome
It's amazing how powerful the breath can be it really is i'm surprised
How how quickly i fela difference me too
And what i love about box x breathing is that you can do discreetly anywhere
You know like if you're feeling anxious in a meeting or on a crowded bus
You can just do a few rounds of box breathing without anyone even noticing
Yeah
That's a good point
It's like a secret weapon against anxiety totally okay
So we've covered the five four three two one grounding method and box breathing
Now let's move on to our final technique for today the shake it off technique
This is the one one most curious about the whole shaking thing sounds kind of wild
Yeah
It finfinisounounds a lowed there
But i promise it's worth trying okay
I'm game
So remind me how it works again the basically you just stand up and start shaking your body like literally shake your arms
Your legs
Your head
Your whole body
What i'm having ving a iizure well not quite
But you know just let loose and shake all out okay
I can do that um and how long mess best to shake for the article
Recommend doing it for about a minute or to you can adjust it depending on how you feeling okay
And what's the point of all this shaking
So as we talk about it earlier animals shake instinctively after stressful events to discharge cortisal
Which is the stress warmal right so was aa natural way to release tension exactly yeah
And by doing this shaking technique
We're basically mimicing that natural stress response interesting
So it's like we're tricking our bodies into thinking
We've just escape from a predator or something ah ah kind a like it might feel sililet first
But i promise it really works yeah
I'm willing to give it a try
对对对对对
So what do i do to stand up and start shaken yeah
Prety much did minsory have enough space around you
You don't bump in anything okay
Safety first
And don't be afraid to really let lose the more
You shake the better yeright here goes nothing okay
I'm not a shake with you more fun
That way shaking noises
Shaking noises okay
I think that's enough shaking for one day
I feel like a human bobble head me too yeah
But how do you feel otually
I feel surprisingly enererze
Like i feel
Feel a good
Good work or something yeah
I feel that too like ah yeah
That nervous energy just get shaken atomy it's weird
But it works i can definitely see myself using this technique
When i need a quick energy boost or stress relief
Me too uh okay
So we've expllored three really cool techniques for managing aniiety
Yeah
The five
Four Three
Two
One grounding method box breathing and the shake it off technique
And what's great about these techniques
That they're also simple and easy to do
Totally you don't need any special equipment or training
You can do him
Anywhere anytime and the best parties they actually work
They really do
I'm so glad
We talked about this today
I feel like i have a whole new set of tools to deal with things
I me too yeah and remember
If one technique doesn't work for you
That's okay
You can always try a different one to work combine them
Exactly it's all about finding what works best for you
So if you're listening out there
And you're struggling with anxiety
We encourage you to give these techniques a try
You might be surprised at how much
They can help and remember mber 're not alalone all experiencing anxiety from time to time
It's a normal part of life
But it doesn't have to control us
We have the power to manage it and live happier healthy er lives couldn't agree more
So go out there and shake it off
Breathe deeply and ground yourself in the present moment
You got this
We believe in you
So we've these three really interesting techniques and they all have a different approach to a dealing with aniiieyeah like one's your favorite that's a tough one
I think the each each have their own strength
Yeah
For sure like the grounding tetechnique that's great for when your mind is just racing with like a million thoughts toally and box breathing that's might go to when i'm feeling like physically tents and the shake it off technique
Well that's just fun is fun
And it's like a good reminder
That's unas we just need to like physically release that nervous energy
Exactly
And the cool thing is you can even combine these techniques
You know
Yeah
Totally like you could start with some box breathing to commmunervous system
And then move into the five four for three two one method to like further ground yourself
Well that's a great idea
I'm want to try that
That eknow a burnsey even encourages readers to come up with their own three minute anxiety busting techniques
Oh
Really that's cool
I like that he's giving us permission to get creative
Yeah
Like he's saying there's no one sides fits all solution to aniiety
And that's so true
Because what works for perperson might not work for another
Exactly
So if you could design your own three minute anxiety busting technique
Yes
Really big
嗯
Let me think for me
I think it would involve something with nature
Like maybe a three minute nature walk
Woi'd love that specially if you could be near some water like a lake or the ocean
Yes
Exactly the sound of water is so calming
It is and just being in nature
It's like an instant mood booster
Totally
It's like a reset
But and for your mind and body
I think that's a brilliant idea
A three minute nature walk
So for all listeners out there we wanted hear from you
Yeah
If you could design your own three minute anxiety busting technique
What would it be share your ideas with us on social media or telefriend
We'd love to hear what you come up
It's always fun to get crecretive with these things
Then you know it's funny
We often talk about aniiety ty if it's this like enemy that we need ded defeat
Yeah like it's this big scary monster right
But what if we change our perspective a little bit
I like we 're going with us
What if instead of dretting those moments of anxiety
嗯
We could actually start to see them as opportunities
Opportunities to do what
Opportunities to practice these skills
We've been talking about you know like opportunities to build resilience and to learn more about ourselves
Um that's really interesting way to look at it right
Because every time we successfully navigate an anxious moment
We're proving to ourselves
That were stronger than we think
And that we have the tools to cope
Exactly
And it's like levelling up in a video game
You know you face a challenge
You overcome it
And you become more powerful
I love that analogy
It makes anxiiety seem lot lot scary
Yeyeah
Kind of takes the power away from it
And it reminds us
That we have the power within ourselves to manage it
So it's not about eliminating anxiety altogether
Because let's be real
That's probably not going to happen
Yeah
Aniiety of aniiyeah the normal human emotion
Exactly
But it's about learning to ride the waves of aniiety
Yeit's than getting swept away away them
Ah that's great way way to it
It about finding that balance you know and remember you don't have to face these challenges alone
嗯
Talk to a friend
A family member
A therapist
Yeah
Connecting with others can make a huge difference
It really can
Sometimes just talking about how we're feeling
Can take a huge weight off our shoulders totally
And if you're looking for more resources
That are tons of great books
Websites and apps out there
Yeah
Definitely yeah
Don't be free to reach out and seek support
There's no shame and asking for help
So as we wrap up this part of our deep dive
I just want to to reiterate that it's okay
If these technies es don't completely raise your aniiety
Yeah
The goal was not to become some kind of anxiety for your robot
Right
It's about finding what works for you and using those tools to manage your anxiety in a way that feels manageable and you improductive and remember everyone's journey with anxiety is different
Exactly what works for one person might not work for another
The key is to be curious experiment
And find what works best for you
So keep exploring
Keep practicing and keep believing in yourself
You got this it's kind
Like we've talk k about all these tools and technies es yeah
But i think it's important to remember that you know even if these techniques don't completely get rid of your aniiety
Yeah
That's okay
Not memeant be be like magigic
Ure ure
It's more about managing it right like so it doesn't take over your life
Yeah
Exactly yeah
Like it's not about being perfectly calm all the time
That's just just not realistic
No
Sometimes it's just like taking king edge dge off
Yeah Yeah
Totally
And even just a little bit of relief can make a huge difference for sure
Like i've definitely had times
When i've used like box breeding or the grounding technique
No
Ah it hasn't magically made my anxiety disappear right
But it's given me enough of a sense of calm to like get through a tough moment
Totally
It's about being able to handle those moments
You know know
Exactly
And i think that's so important to remember because aniiety ty a part of life
Yeah
It's going to happen
It is what
It's about how we do with exactly so as we wrap up this deep dive
I just want to say you know big thanks thanks of jeffrey burnsteane for sharing these techniques in his psychology today article
Yeah
It's good one
It is and huge ge thanks to you are listeners for joining us things for bin near
We hope you feel empowered to like take control of your aniiety
You know crecremore more calm in your life
Yeah
Find it works for you
Routine for you every step of the way absolutely til next times they curious the engaged and keep diving deep by everyone
