10 quick anxiety relief techniques

Summary

Clinical psychologist Dr. Ali Mattu shares 10 effective techniques for reducing anxiety in the moment, emphasizing that these are short-term solutions. The strategies range from grounding exercises and embracing anxiety to physical activities and changing breathing patterns. Dr. Mattu also discusses the importance of not fighting anxious thoughts, using coping skills, and seeking professional help if needed. The video aims to provide viewers with practical tools to manage immediate anxiety while acknowledging the complexity of long-term solutions.

Takeaways

• 🧘‍♂️ Grounding Techniques: Use the '5-4-3-2-1' method to connect with your senses and anchor yourself in the present moment.
• 📝 Listing Familiarity: Create lists of familiar things or experiences to help transport your mind to a known, safe environment.
• 🔊 Intense Sensations: Engage with loud music, strong scents, or extreme temperatures to shock your nervous system and divert attention from anxiety.
• 🏋️‍♀️ Physical Activity: Exercise can change your body's chemistry and reduce anxiety by burning off the 'rocket fuel' of stress hormones.
• 🌊 Dive Reflex: Trigger your body's calming parasympathetic nervous system with the dive reflex, using cold water and breath-holding.
• 💨 Breathing Techniques: Slow down and lengthen your exhale to alter your breathing pattern and reduce anxiety.
• 🤯 Accepting Thoughts: Stop fighting anxious thoughts and instead acknowledge them without letting them control your actions.
• 🔄 Opposite Action: Counteract anxiety-driven behaviors by doing the opposite of what your anxiety is urging you to do.
• 🛡️ Coping Skills: Utilize objects, support, or actions that help you manage fear and remain in difficult situations.
• 💖 Engage in Favorite Activities: When stuck in anxious waiting, immerse yourself in activities you love or visualize happy memories to reduce anxiety.
• 💤 Rest and Recharge: Prioritize sleep and self-care to improve your ability to handle emotions and problem-solve.
• 🚀 Remember Your 'Why': Connect with the reasons behind your actions to find motivation to overcome anxiety.
• 🗣️ Seek Support: Share your anxiety with others and seek professional help if necessary, as keeping it secret can exacerbate the problem.

Q & A

What is the main topic of the video script?

The main topic of the video script is about reducing anxiety, with the speaker, Dr. Ali Mattu, a clinical psychologist, sharing 10 best ways to quickly reduce anxiety.

What are the disclaimers provided by Dr. Ali Mattu before introducing the anxiety relief techniques?

Dr. Ali Mattu provides disclaimers that these skills are designed for short-term relief, not long-term solutions, some require physical activity which may need medical clearance, and that the effectiveness of these techniques can vary from person to person and situation to situation.

What is the '5-4-3-2-1' grounding technique mentioned in the script?

The '5-4-3-2-1' grounding technique is a sensory grounding skill that helps to plug into one's environment by looking at five different things, touching four different things, listening to three different sounds, smelling two different scents, and tasting one current sensation.

What does Dr. Mattu suggest for making friends with anxiety?

Dr. Mattu suggests acknowledging that anxiety is a normal emotion and that it has evolutionary benefits. He advises learning to live with anxiety rather than trying to fight or remove it from one's life.

How can intense physical exercise help in reducing anxiety?

Intense physical exercise can help in reducing anxiety by igniting the 'rocket fuel' of the body, which refers to the fight-or-flight response, thus allowing the body to burn off the excess energy and tension associated with anxiety.

What is the 'dive reflex' and how can it be used to reduce anxiety?

The 'dive reflex' is an exercise that tricks the body into thinking it is diving into cold water, triggering the parasympathetic nervous system, which calms the body down. It involves exposing the face, especially the eyes and nostrils, to cold water, holding the breath, and maintaining this for 15 to 30 seconds.

What is the significance of changing one's breathing pattern to reduce anxiety?

Changing one's breathing pattern, specifically slowing it down and breathing out more slowly than in, can help reduce anxiety by promoting a sense of calm and relaxation.

Why is it important not to fight anxious thoughts according to the script?

Fighting anxious thoughts can give them more fuel and make them more persistent. Instead, it's important to honor these thoughts, understand their importance, and find ways to get unstuck from them without suppressing them.

What does 'opposite action' mean in the context of anxiety?

'Opposite action' refers to the strategy of doing the opposite of what anxiety urges one to do. It involves considering what someone without anxiety would do in a given situation and then doing that, as a way to challenge and overcome anxious avoidance.

How can coping skills help in dealing with anxiety?

Coping skills help individuals to be in difficult situations, make contact with their fear, and deal with it in a flexible way. They can include carrying comforting objects, seeking help from others, using distraction, or employing statements or mantras that provide reassurance.

What is the purpose of doing something you love when experiencing anxiety?

Doing something you love can serve as a distraction and provide a sense of enjoyment and satisfaction, which can help to alleviate anxiety, especially when one is in a situation where they have to wait or there is nothing else they can do to immediately resolve the cause of anxiety.

Why is sleep considered an important technique for managing anxiety?

Sleep is important for managing anxiety because it improves emotional regulation, attention, focus, and problem-solving abilities. Lack of sleep can exacerbate anxiety, so ensuring adequate rest can be beneficial in managing anxious feelings.

What does Dr. Mattu suggest as the final technique for dealing with anxiety?

The final technique suggested by Dr. Mattu is to get help. This involves talking to someone about the anxiety one is experiencing, seeking professional support if necessary, and not letting anxiety prevent one from seeking assistance.