5 NATURAL HACKS To Stop Anxiety - Dr. Rusell Kennedy

Summary

The transcript discusses strategies for managing anxiety, emphasizing the importance of short-term and long-term solutions. Short-term relief can be found through eye movement, breathing exercises, and self-touch to calm the mind by relaxing the body. Long-term approaches involve connecting with the body's sensations, particularly the insula, which processes emotional responses. The speaker suggests using self-touch and breathwork to ground oneself in the present, and recommends therapies like Internal Family Systems and Somatic Experiencing for deeper healing. The discussion highlights the significance of recognizing past experiences that may be causing current anxiety and the value of relational support in overcoming these challenges.

Takeaways

• 👀 Short-term solutions for anxiety include eye movements, deep breathing, and self-touch to calm the mind and body.
• 🌀 The amygdala is affected by eye movements, which can help in moderating anxiety's physiological response.
• 🧘‍♂️ Using the body to calm the mind is more effective than trying to calm the body with the mind, as exemplified by the 'just relax' approach.
• 🤲 Self-touch, such as placing a hand over the solar plexus, can be a powerful tool for managing anxiety, as seen with actor Pascal.
• 🎶 Children respond to music, vibration, and touch, which can be utilized in adults to manage anxiety through present moment awareness.
• 🔄 The mantra 'sensation without explanation' encourages acceptance of physical sensations without overthinking their cause.
• 🤔 Tapping into the present moment through sensation can counteract worry, which is often future-oriented.
• 👶 Connecting with one's inner child can provide comfort and understanding of the root causes of anxiety.
• 🔍 The insula cortex plays a role in translating bodily sensations into emotional responses, which can be helpful in processing anxiety.
• 🌟 Long-term therapies like internal family systems and somatic experiencing have been effective in managing anxiety for some individuals.
• 💔 Recognizing when personal struggles are too significant to handle alone and seeking professional help is crucial for overcoming deep-seated anxiety.

Q & A

What is a short-term solution for dealing with anxiety mentioned in the transcript?

One short-term solution mentioned is moving your eyes back and forth, which is also the basis of EMDR and has a moderating effect on the amygdala.

How does breathing play a role in managing anxiety as discussed in the transcript?

Breathing, specifically taking two quick breaths in and then a long exhale, can signal to your body that you're relaxed, which can help calm your mind.

What does the transcript suggest about using the body to calm the mind?

The transcript suggests that it's more effective to use your body to calm your mind rather than trying to use your mind to calm your body.

What is the significance of self-touch in managing anxiety as per the transcript?

Self-touch is highlighted as a helpful method to connect with oneself, especially the inner child, and can provide comfort during moments of anxiety.

How does the actor Pascal manage his anxiety as mentioned in the transcript?

Pascal is seen placing his hand over his solar plexus, a gesture that symbolizes connecting with his inner child and providing reassurance during stressful situations.

What mantra is suggested in the transcript to help deal with anxiety?

The mantra 'sensation without explanation' is suggested to help individuals focus on the present moment and their bodily sensations without overthinking.

What is the importance of tapping in managing anxiety according to the transcript?

Tapping, especially on the hands and face, is believed to bring one into the present moment due to the brain's focus on somatosensory input from these areas.

How does the concept of safety play a role in managing anxiety as discussed in the transcript?

Asking oneself 'am I safe in this moment' can help in managing anxiety by grounding oneself in the present and acknowledging immediate safety rather than worrying about future uncertainties.

What is the role of the insular cortex in processing anxiety as described in the transcript?

The insular cortex is described as a 'Way Station' that processes signals from the body and the mind, creating an emotional signature that can trigger past experiences and feelings during similar situations.

What are the therapeutic approaches mentioned in the transcript that have been helpful for anxiety?

Internal Family Systems and Somatic Experiencing are mentioned as therapeutic approaches that have been particularly helpful for managing anxiety.

What is the importance of acknowledging past experiences in dealing with anxiety as per the transcript?

Acknowledging past experiences is crucial as anxiety often stems from unresolved past issues. By connecting with these experiences, individuals can better understand and manage their anxiety.