7 Evidence-Based Tips to Manage Stress & Anxiety

Summary

In this insightful video, the host discusses the challenges of stress and anxiety, sharing evidence-based tips from renowned psychologist Dr. Judy Smith. The host's personal journey with stress is candidly shared, alongside seven actionable strategies to better manage these emotions, including using distancing language, identifying emotions with a feelings wheel, heeding early warning feelings, avoiding personalization, dropping mental filters, building mindfulness, and creating a self-soothing box. The video also highlights the importance of therapy and introduces BetterHelp as a resource, offering a 10% discount for viewers seeking support.

Takeaways

• 📝 Writing down thoughts starting with 'I'm having thoughts that...' can help create emotional distance and reduce distress.
• 🧠 Dr. Judy Smith's advice emphasizes the importance of using distancing language to manage stress and anxiety effectively.
• 🎭 The 'Masken' analogy illustrates how thoughts can influence our perception and personality, and the importance of not giving them too much power.
• 🔄 'Spin the feelings wheel' is a technique to identify and articulate specific emotions, aiding in better understanding and addressing emotional states.
• 🚨 Using feelings as an 'early warning system' can help identify underlying issues in life that may need attention before they escalate.
• 🔍 'Pausing the personalizing' means recognizing the cognitive bias that attributes external events to oneself, which can lead to unnecessary stress.
• 🌫 'Dropping the mental filter' involves being aware of the tendency to focus on negative aspects and consciously shifting focus to positive elements.
• 🧘‍♂️ 'Mindfulness muscle' refers to the practice of staying present and training the mind to focus, which can be achieved through activities like meditation.
• 📦 The 'self-soothing box' is a collection of comforting items and activities that can be used to self-regulate and soothe emotions during stressful times.
• 📚 Journaling is highlighted as a powerful self-help tool for managing stress and anxiety, and for gaining clarity on life goals and desires.

Q & A

What is the main topic discussed in the video script?

The main topic discussed in the video script is managing stress and anxiety, with advice and tips from a world-famous psychologist, Dr. Judy Smith.

What is the first actionable tip provided by Dr. Judy Smith for dealing with stress and anxiety?

The first actionable tip is to use 'step back language' or 'distancing language' when writing down thoughts that cause distress, to create a mental distance and reduce their power.

Can you explain the concept of 'step back language' as mentioned in the script?

The concept of 'step back language' involves starting sentences with phrases like 'I'm having thoughts that...' or 'I'm noticing the thought that...', which helps in recognizing thoughts as just thoughts, not facts or definitive narratives.

What is the 'feelings wheel' and how can it be beneficial?

The 'feelings wheel' is a tool invented by psychologist Robert Plutchik that helps individuals identify and articulate specific emotions they are experiencing, providing a more nuanced understanding of their emotional state.

How does the script relate the film 'The Mask' to our thoughts and their impact on us?

The script uses the film 'The Mask' as a metaphor to illustrate how thoughts can become like a mask that changes our perception and personality. By creating distance from these thoughts, we can see them for what they are and reduce their power over us.

What is the significance of the 'early warning feelings' mentioned in the script?

The 'early warning feelings' are initial signs of stress or overwhelm that, if listened to, can serve as a warning system for potential problems in our lives, prompting us to take action before issues escalate.

What is 'personalizing' and why can it be harmful?

'Personalizing' is a cognitive bias where we assume that events happening around us are our fault. This can lead to unnecessary stress and misery by attributing negative events or actions of others to ourselves.

How does the script describe the 'mental filter' and its effects on our perception?

The 'mental filter' is a cognitive bias that causes us to focus more on negative aspects of our experiences, disregarding positive ones. This can contribute to stress and anxiety by creating a more negative view of the world.

What is the purpose of the 'mindfulness muscle' as discussed in the script?

The 'mindfulness muscle' refers to the mental discipline of staying present and focused, rather than letting thoughts wander. It is likened to a gym for the mind, helping to build the ability to notice and control where our attention goes.

What is a 'self-soothing box' and how can it help with stress and anxiety?

A 'self-soothing box' is a collection of strategies, activities, and tools that provide comfort and help soothe an individual during times of stress or anxiety. It can include items that engage the senses and create a feeling of safety and calm.

What is the role of journaling in managing stress and anxiety as suggested in the script?

Journaling is presented as an effective self-help tool for managing stress and anxiety. It can provide mental clarity and help individuals figure out what they want to do with their life, as well as process their emotions.