How to Calm Your Anxiety, From a Neuroscientist | The Way We Work, a TED series

Summary

The video script addresses the rise in anxiety levels and offers two science-backed techniques to manage it: breath work and physical movement. Breath work activates the parasympathetic nervous system to calm anxiety, while moving the body releases mood-enhancing neurochemicals. These methods help transform anxiety into a protective tool, improve emotional awareness, and increase empathy towards others.

Takeaways

• 😓 Anxiety is a natural response to stress and can be managed.
• 🔄 Global anxiety levels have increased significantly in recent years.
• 🧠 Anxiety is an evolutionary tool designed to help us avoid danger and is essential for survival.
• 🔕 High levels of anxiety can be detrimental and unhelpful.
• 🌬️ Breath work, such as deep and slow breathing, can immediately calm anxiety by activating the parasympathetic nervous system.
• 💡 Boxed breathing is recommended: inhale for four counts, hold for four, exhale for four, and hold at the bottom for four.
• 🏃‍♂️ Moving your body releases beneficial neurochemicals like dopamine, serotonin, noradrenaline, and endorphins, which improve mood.
• 🎵 Dancing or walking can be quick and effective ways to reduce anxiety.
• 📈 Studies show that ten minutes of walking can significantly boost mood-enhancing neurochemicals.
• 🤝 Recognizing anxiety in ourselves and others can lead to better communication and empathy.
• 🌟 By managing anxiety, we can use it to our advantage to identify potential dangers and address them effectively.

Q & A

What is the main issue discussed in the script?

The script discusses how to manage and transform anxiety into a helpful state, particularly in the context of work.

Why is anxiety considered both a problem and a tool?

Anxiety is considered a problem because it can cause discomfort and stress, but it is also a tool because it evolved to help us avoid danger and is essential for survival.

What has caused an increase in anxiety levels?

Global anxiety levels have increased tremendously in recent years due to various individual and collective factors.

What is the first tool mentioned to help with anxiety?

The first tool mentioned is breath work, specifically deep breathing that activates the parasympathetic nervous system to calm anxiety.

What is the 'boxed breathing' technique?

The 'boxed breathing' technique involves inhaling for four counts, holding for four counts, exhaling for four counts, and holding at the bottom for four counts.

How can moving your body help with anxiety?

Moving your body releases beneficial neurochemicals like dopamine, serotonin, noradrenaline, and endorphins, which can increase positive mood states and decrease negative ones.

What are some practical ways to incorporate movement to reduce anxiety?

Practical ways include taking a short walk, dancing to music, doing jumping jacks, or walking up stairs before a meeting.

What was the result of the anxiety assessment after the movement session with the NYU students?

After the movement session, the NYU students' anxiety scores decreased to normal levels.

How can connecting with your body help you evaluate anxiety?

Connecting with your body allows you to evaluate what causes anxiety, such as taking on too much or feeling insecure about skills, and to address these issues effectively.

What is the potential benefit of approaching anxiety in the suggested way?

Approaching anxiety in this way can boost empathy, allowing you to notice and support others experiencing anxiety.

What is the final wish expressed for individuals in the script?

The final wish is for individuals to feel more fulfilled, creative, connected, and less stressed by breathing, moving, and taking note of anxiety signals.