Daily Habits to Reduce Stress and Anxiety

Summary

This video shares daily habits to manage stress and anxiety, emphasizing the importance of exercise, mindful morning routines, media consumption, task completion, and sleep. It also discusses the role of anxiety as a motivator for problem-solving and suggests strategies like setting boundaries, practicing active acceptance, and incorporating nature into daily life.

Takeaways

• 🧘 The video discusses 10 daily habits to manage stress and anxiety without suggesting meditation.
• 🌱 Sponsored by BetterHelp, the video promotes professional counseling as a resource for managing stress and anxiety.
• 📚 The 'Little House on the Prairie' story illustrates the positive aspect of stress response, turning it into a productive force.
• 🏃‍♂️ Exercise is highlighted as a crucial habit for reducing stress, as physical activity helps burn off adrenaline and cortisol.
• ☕ Caffeine is identified as a potential anxiety trigger, and reducing its intake can help in managing stress levels.
• 🌅 The way one starts the day sets the tone for the rest of the day, suggesting the importance of a positive morning routine.
• 🚫 The video advises against starting the day with the news to prevent an overload of stress-inducing information.
• 📝 Completing tasks and marking them off, like using checklists, can provide a sense of accomplishment and reduce anxiety.
• 🌳 Spending time in nature is encouraged as a natural way to soothe the mind and reduce anxiety.
• 🌙 Prioritizing sleep is essential for managing stress and anxiety, as a well-rested mind can better handle daily challenges.
• 🙅‍♀️ Learning to say 'no' is a skill that can help in regaining self-control and reducing unnecessary stress.

Q & A

What is the main purpose of the video?

The main purpose of the video is to share daily habits for managing stress and anxiety, and to introduce a way of thinking about stress that can transform it from a negative experience into a motivating energy for productivity and calmness.

How is the video sponsored, and what does it promote?

The video is sponsored by BetterHelp, which promotes professional licensed counselors for personal coaching through anxiety and stress for around $65 a week, with a discount offered for the first month.

What is the story from 'The Little House on the Prairie' series that is used as an analogy in the video?

The story used as an analogy is about Almanzo and his farming family in the 1800s, who had to save their corn crop from freezing by staying up all night and hand-watering each sprout, demonstrating the stress response in action.

What is the sympathetic response, and how does it relate to the story of Almanzo's family?

The sympathetic response is the body's activation response when sensing a threat, which sends out adrenaline to spur action. In Almanzo's case, this response helped them to act quickly to save their crops, turning stress into a productive force.

Why does the speaker suggest that anxiety is not just something bad that happens to you?

The speaker suggests that anxiety serves a function as the body and mind's performance mode, and when channeled correctly, it can help you have more energy and get more done, thus transforming it into a powerful tool.

What is one of the modern problems that make it harder for us to deal with stress compared to Almanzo's time?

One modern problem is that many of our stressors are connected to problems we can't solve physically, unlike Almanzo's time where physical action could resolve the stress caused by a tangible issue.

Why is daily exercise considered essential in reducing pent-up anxiety?

Daily exercise is essential because it helps to reduce cortisol and adrenaline levels, decrease overall tension, elevate mood, improve sleep, and enhance self-esteem, effectively managing stress and anxiety.

What impact can caffeine have on anxiety levels, and why might the speaker recommend reducing it?

Caffeine can increase adrenaline, making one feel more irritable, anxious, and agitated. It can also impact sleep and contribute to anxiety and depressive disorders, which is why the speaker recommends reducing or eliminating it to decrease anxiety.

How does the speaker suggest starting to make changes for reducing anxiety?

The speaker suggests starting slowly, making one small change every month, as there is no quick fix for anxiety. The idea is to make small and sustainable changes to drastically reduce anxiety levels over time.

What is the significance of completing a task in naturally resolving the stress response?

Completing a task is significant because it triggers the parasympathetic response, the body's natural balancing reaction to the stress response, providing a sense of completion and relaxation.

Why is it important to have a wind-down routine in the evening according to the video?

A wind-down routine is important to create a transition from the day's activities to a restful sleep. It helps to reduce stress levels and signals to the body that it's time to relax and prepare for rest, contributing to better sleep quality.

What role does mindfulness play in managing daily stress and anxiety?

Mindfulness, as described in the video, involves slowing down and noticing the present moment, which helps in managing stress and anxiety by bringing awareness to the current activity and allowing for a mental break from constant worry or stress.

How does the speaker suggest dealing with the feeling of being overwhelmed by daily tasks and responsibilities?

The speaker suggests dealing with the feeling of being overwhelmed by intentionally sorting out and choosing what to work on, setting priorities, and practicing active acceptance or letting go of things that cannot be changed.

What is the importance of getting time in nature for managing anxiety?

Getting time in nature is important for managing anxiety as it has been shown to have a soothing effect on the brain, reducing stress levels. Even small doses of nature, such as a walk in the park or looking at pictures of nature, can be beneficial.

How does the speaker recommend handling the urge to multitask, which can trigger the stress response?

The speaker recommends avoiding multitasking by focusing on one task at a time, which helps to prevent the brain from becoming overwhelmed and triggering the fight-or-flight response, thus aiding in stress management.

What is the significance of acknowledging the completion of a task in reducing stress and anxiety?

Acknowledging the completion of a task is significant as it provides a tangible sense of accomplishment, which can help to alleviate stress and anxiety by giving the brain a signal that a problem has been resolved.

Why does the speaker emphasize the importance of not overloading the brain with too many tasks?

The speaker emphasizes not overloading the brain to prevent the brain from going into shutdown mode due to too many urgent tasks, which can lead to chronic unresolved stress and anxiety.

What is the role of setting boundaries in managing daily stress and anxiety?

Setting boundaries, such as turning off notifications or establishing limits on when work-related contacts are acceptable, helps in managing daily stress and anxiety by creating a clear distinction between work and personal time, allowing for mental breaks.

How does the speaker describe the relationship between physical tasks and the stress response?

The speaker describes that physical tasks, when completed, can trigger the parasympathetic response in the brain, signaling safety and turning off the stress response, providing a sense of relief and accomplishment.

Outlines

00:00

🌟 Introduction to Managing Stress

The speaker reflects on the stress of 2020 and introduces the video’s purpose: sharing daily habits to manage stress and anxiety. The video also aims to reframe stress as a productive force rather than something purely negative. Additionally, the video is sponsored by Better Help, a service offering professional counseling.

05:04

🌾 Story of Almanzo and Stress Response

The speaker narrates a story from 'Little House on the Prairie,' where Almanzo’s family faces the threat of crop failure due to a freeze. Their stress response leads them to take immediate action, saving their crops. This story illustrates how stress can be a motivating force, highlighting the importance of using stress productively.

10:09

🚴‍♂️ Exercise as a Stress Reliever

The speaker emphasizes the role of physical activity in managing modern stressors, which often can't be solved physically like in the past. Exercise helps reduce cortisol and adrenaline levels, improving overall well-being. The speaker encourages incorporating any form of movement into daily routines to alleviate stress.

15:09

🌅 Importance of Morning Routine

The speaker discusses how the start of the day impacts overall stress levels. Many people worsen their anxiety by immediately consuming news and caffeine. The speaker suggests starting the day with calming activities, avoiding caffeine, and focusing on things within one’s control to set a positive tone for the day.

20:11

📅 Completing Tasks to Relieve Stress

The speaker explains the importance of completing tasks to trigger the parasympathetic response, which helps resolve stress. Techniques like checklists and consciously setting work aside can help mark task completion. Engaging in physical tasks can also provide a sense of accomplishment and reduce anxiety.

🛠️ Taking Action and Acceptance

Coping with anxiety involves either resolving problems or accepting what cannot be changed. The speaker shares personal strategies like checklists and setting boundaries to manage stress. Physical tasks can be particularly effective in providing a sense of progress and triggering a stress-relieving response.

🏞️ Embracing Nature for Stress Relief

The speaker highlights the benefits of spending time in nature, supported by research. Nature helps reduce anxiety, and the speaker encourages incorporating nature into daily life, whether through outdoor activities or simply observing natural elements.

🌙 Importance of a Wind Down Routine

To manage anxiety, the speaker emphasizes the need for a wind-down routine before bed. This includes turning off electronic devices, taking a hot bath, and reading. Creating a peaceful end to the day helps ensure a good night’s sleep, which is crucial for managing stress and anxiety.

🧠 Utilizing the Brain’s Ancient Mechanisms

The speaker wraps up by reiterating the importance of working with the brain’s natural responses to manage anxiety effectively. By making intentional changes and practicing daily habits, individuals can significantly reduce their stress levels and enhance productivity.

Keywords

💡Stress

Stress is a psychological and physiological response to a perceived threat or challenge. In the video, stress is depicted as a natural reaction that can be channeled positively to increase productivity and maintain calmness. The script uses the example of Almanzo's family, who experienced stress in response to a potential crop failure, demonstrating how stress can motivate action.

💡Anxiety

Anxiety is an emotion characterized by feelings of tension, worried thoughts, and physical changes like increased blood pressure. The video distinguishes between everyday anxiety and anxiety disorders, emphasizing that anxiety is a natural performance mode of the body and mind. The script discusses the importance of managing anxiety through daily habits and re-framing stress as a motivator.

💡Adrenaline

Adrenaline, also known as epinephrine, is a hormone and neurotransmitter that prepares the body for a fight-or-flight response. In the context of the video, adrenaline is released during the stress response, as seen in Almanzo's family's story, where it spurred them into action to save their crops from freezing.

💡Cortisol

Cortisol is a steroid hormone associated with the stress response, playing a key role in regulating metabolism and immune response. The script mentions cortisol in relation to modern stressors, explaining that unlike physical stressors, modern stressors can leave cortisol in the system without an outlet for physical release.

💡Exercise

Exercise is any bodily activity that enhances or maintains physical fitness and overall health. The video highlights exercise as a crucial daily habit for reducing stress and anxiety by burning off pent-up adrenaline and cortisol. It suggests that any form of movement, from walking to stretching, can be beneficial.

💡Caffeine

Caffeine is a central nervous system stimulant that can temporarily ward off drowsiness and restore alertness. The script warns against the use of caffeine, as it can increase anxiety levels and disrupt sleep, contributing to a cycle of unresolved stress.

💡Media Consumption

Media consumption refers to the intake of news, entertainment, and other content through various channels. The video discusses the impact of constant exposure to negative news and social media on stress levels, advising viewers to be mindful of their media intake to prevent heightened anxiety.

💡Parasympathetic Response

The parasympathetic response is the body's calming mechanism that counters the stress response by slowing heart rate and promoting relaxation. The script explains that this response is crucial for resolving stress and suggests practices like grounding and breathing exercises to activate it.

💡Mindfulness

Mindfulness is the practice of being fully present and engaged in the current moment without judgment. The video differentiates mindfulness from meditation and encourages its practice as a way to reduce anxiety by promoting awareness and acceptance of the present moment.

💡Prioritization

Prioritization is the act of arranging tasks or goals in order of importance. The script emphasizes the importance of prioritization in managing stress and anxiety by focusing on what is most important and letting go of less critical tasks, which helps in regaining self-control and reducing overload.

💡Nature

Nature refers to the natural world or the wild environment. The video suggests that spending time in nature can have a calming effect on the mind and reduce anxiety. It encourages viewers to incorporate nature into their daily routines, even if it's just looking at pictures or watching documentaries.

💡Wind Down Routine

A wind down routine is a series of activities done to relax and prepare for sleep. The script discusses the importance of having a wind down routine to manage daily stress, mentioning personal examples such as turning off phones, taking baths, and reading to signal to the body that it's time to rest.

Highlights

The speaker shares personal daily habits to manage stress and anxiety.

A new perspective on stress is introduced, transforming it from a negative experience into a motivational force.

The video is sponsored by BetterHelp, offering professional counseling for stress and anxiety.

A historical story from 'The Little House on the Prairie' illustrates the proactive response to stress.

The sympathetic response is explained as a natural mechanism to deal with threats, like saving a crop from frost.

Anxiety is differentiated from anxiety disorders, emphasizing its role as a performance mode, not just a negative state.

Daily habits are presented as a method to channel anxiety into productivity and calmness.

Exercise is highlighted as a crucial tool for reducing stress and anxiety by burning off adrenaline and cortisol.

The impact of caffeine on anxiety levels is discussed, suggesting its reduction for better stress management.

The importance of a healthy sleep routine for brain function and anxiety reduction is emphasized.

Media consumption habits are critiqued for contributing to unresolved stress due to constant news exposure.

The parasympathetic response as a natural way to resolve stress is introduced.

Completing tasks as a method to trigger the parasympathetic response and reduce stress is discussed.

Setting boundaries and consciously choosing when to carry mental burdens is suggested for stress management.

Physical tasks are recommended for their ability to provide a sense of completion and relief from stress.

The importance of being intentional and in control instead of reactionary in managing daily stress and anxiety is highlighted.

Mindfulness and grounding exercises are presented as techniques to regulate the nervous system throughout the day.

The concept of 'big picture, small picture' is introduced for managing stress by prioritizing tasks and letting go of less important ones.

The necessity of sleep for executive functioning and stress resolution is discussed.

Learning to say 'no' as a skill for regaining self-control and reducing anxiety is presented.

Spending time in nature as a method to reduce anxiety and promote mental well-being is suggested.

Ensuring a wind-down routine to prepare for sleep and reduce stress is recommended.

Transcripts

i don't know about you but for me 2020  has been a bit of a stressful year  

so i thought i'd share with you some of the things  that i do every day to manage stress and anxiety  

but in this video i'm also going to explain a way  of thinking about stress that can transform stress  

from something that is you know just something bad  that happens to you into something that you can  

channel to be more productive and also help you  feel calmer so in this video you're going to learn  

10 daily habits to reduce stress and anxiety and  don't worry i'm not going to tell you to meditate  

this video is sponsored by better help where  you can get a professional licensed counselor  

who can personally coach you through anxiety and  stress for around 65 dollars a week so check out  

the link in the description for 10 off your  first month so i've been reading the little  

house on the prairie books to my daughter and in  book three we're reading a story about almanzo  

and his farming family in the 1800s  and they survived off of what they grew  

and in one of the stories right before the fourth  of july they've got their corn starting to sprout  

in this in the fields and the weather starts  to get weird so it seems like it's going to  

freeze so before they go to bed the parents  start to worry a little bit about the crops  

and they they don't go to sleep they stay up and  they watch the temperature and sure enough it does  

start to freeze so they get all the kids out of  bed in the middle of the night and the only way to  

save the corn is to pour water on each of these  tiny little stocks before the sun comes up and  

if they don't their corn is going to freeze and  they'll have no harvest that year so every member  

of the family anxiously runs through the night  hand watering each little corn sprout in their  

acres and acres of fields and by the time the sun  rose they'd managed to save most of their crop  

they were exhausted but they were also content  and after they did the rest of their morning  

chores they were able to sit back and relax  and appreciate the hard work that they've done  

so the stress response is your body's activating  response when you sense a threat in almanzo's case  

this was their livelihood about to be destroyed  your body turns on this sympathetic response it  

sends out some adrenaline to spur you into action  it heightens your breathing and your heart rate  

to prep you for performance and almanzo and his  family they use their stress response to spur  

them on the worry helps them to be vigilant to not  sleep to take this you know impressive physical  

action and this stress response potentially saved  them from complete crop failure so anxiety isn't  

just something bad that happens to you it serves a  function but our modern language confuses anxiety  

with anxiety disorder and it's given this  negative connotation to the word anxiety  

but anxiety isn't out to get you it's your body  and mind's performance mode so the stress or  

the anxiety response can help you have more energy  and get more done and then it'll naturally resolve  

if you know how to channel it so i'm going  to teach you some daily habits you can use to  

naturally resolve your anxiety when you think of  anxiety as a motivating energy to resolve problems  

anxiety can become a powerful tool instead of just  something bad that happens to you that you want to  

avoid and even if you do have an anxiety disorder  these tools will help you reduce your stress  

levels and get healthier so let's talk about a  modern problem that we all have one of the reasons  

that so many people struggle with stress and  anxiety is that we face a few modern problems that  

make it a lot harder for us to deal with stress  than almanzo and his family back in the 1800s  

because our anciently evolved brain isn't so good  at dealing with modern stressors we all need to  

take an intentional approach to managing anxiety  so the first problem that many of us face is that  

so many of our modern stressors are connected  to problems that we can't solve physically  

so in almanzo's case when they were worried  they got that jolt of adrenaline and cortisol  

and they were able to use that physical energy to  solve a physical problem they didn't feel stressed  

afterwards because they burned off the adrenaline  and cortisol when they were running around solving  

the problem so for many of us our modern stressors  are things like deadlines and assignments  

traffic noise and our crops are sitting  at a computer instead of planning corn  

so if i'm stressed about a problem at work i may  not sleep and i might even solve that problem  

but the adrenaline and the cortisol stay in my  system until i physically burn them off so this  

is where exercise becomes clutch daily exercise  is an essential part of reducing pent-up anxiety  

five minutes of exercise has been shown  to reduce cortisol and adrenaline levels  

exercise can decrease overall levels of  tension it can elevate your mood it can  

improve your sleep and it can improve your  self-esteem so aerobic exercise you know where  

you're breathing really hard that tends to be  the most effective type of exercise at reducing  

stress but really any kind of movement is helpful  so going for a walk or a bike ride or even just  

doing like wall sits or stretching for a minute  in your office those can all be helpful so the  

first thing i'm going to encourage you to do is  just find a way to add some movement to your day  

now let's talk about your morning routine how  you start your day is going to set the tone for  

your entire day so if you're like many people the  first thing you do makes your anxiety worse so um  

this is what it looks like for a lot of  people you're tired because you went to  

bed a little bit late and the first thing you do  is start scrolling through your phone you look  

at social media or the news and then you drink  some caffeine now caffeine is the most widely  

used psychoactive drug in the world it crosses  the blood-brain barrier in seconds and it makes  

you feel more alert by reducing adenosine but  adenosine is a relaxation chemical in your brain  

caffeine can also increase adrenaline and it can  make you feel more irritable more anxious and  

more agitated now you can develop a tolerance  to the alerting effects of caffeine meaning  

you're going to need more coffee the next time to  feel alert but you don't develop a tolerance to  

the anxiety effects of caffeine so caffeine  use can impact your sleep and your anxiety  

for up to 48 hours and caffeine has been shown  to contribute to anxiety and depressive disorders  

so if you're serious about decreasing your anxiety  try getting caffeine out of your system for at  

least three days and see how how that impacts  you i personally don't use caffeine because  

of the impact it has on on my anxiety levels  if you feel tired one thing you could try is  

getting more sleep sleep helps your brain  function better which makes it so you can  

better solve problems and resolve situations  that bring you anxiety so if the idea of  

making these changes seems overwhelming um i'm  just going to encourage you to start slowly just  

make one little change every month there there is  no quick and easy fix for anxiety like if you're  

looking for some magical cure you'll have to  check some other channel because that's not what  

i'm selling but you can drastically reduce your  anxiety by making small and sustainable changes  

okay so now let's talk about your  media consumption so our ancient  

evolved brain is much better adapted to the world  of little house on the prairie than it is to our  

modern media almanzo and lara may have gotten a  newspaper once a week or heard the news from town  

occasionally but that news was often about  local events the news was brief and infrequent  

and actionable so stress about the news could  be resolved by taking action so for example  

if a couple in town got married they could make  them a present or if a barn burned down in town  

they could go help their neighbors build a new  one this is the opposite of what we have today  

so these 24 7 streams of disaster around the  world these trigger our stress response as if  

as if we're in physical danger but they they  don't give us any place to act to create safety  

so if you wake up in the morning and you just  start scrolling through your feeds or you start  

watching the news you're basically giving other  people the power over your adrenaline glands  

i do not recommend starting the day off with the  news instead sit back for a second and think what  

do you want the tone of your day to be for me i  want it to be upbeat calm self-assured peaceful  

and powerful now what kind of media does that for  you for me it's prayer and scripture study first  

thing in the morning for you it may be meditation  journaling uplifting music but the important thing  

is that the first thing you do is something you  choose so i don't i don't just bury my head in  

the sand when it comes to the news i choose to to  check a couple of of straightforward news stations  

um once or twice a day but i don't do it first  thing in the morning i also i also choose to focus  

more of my time on areas that i can take action  on instead of on areas that are out of my control  

the stress response is supposed to help you  it's about performance and taking action but  

it's also supposed to be the short-term reaction  so it's healthy for bursts of speed but it becomes  

unhealthy when it's chronic and when that stress  remains unresolved so if you take the little house  

of the prairie story they worried they didn't  sleep they took action they did what they could  

to save the corn and some plants lived and some  plants died but then they relaxed our body has a  

natural balancing reaction to the stress response  this is called the parasympathetic response but  

most of us don't know how to turn it on so you can  choose to turn on this parasympathetic response  

through grounding exercises or breathing exercises  which i'm going to talk about later but the most  

natural way to resolve the stress response is  to simply complete a task so if you feel worried  

about an assignment and then you turn it in ah you  feel that stress go away and this is one of the  

reasons why coping skills can only go so far in  helping anxiety because anxiety is best resolved  

by doing one of two things either taking  action to resolve the problem or threat or  

whatever it is or practicing active acceptance  so letting go of things that you can't change  

but in our virtual world even when we do complete  a task or we resolve a problem it can be hard to  

see the results so my next tip is that you find  a way to acknowledge when you can set down a task  

you you make it concrete so for me i really like  checklists um i'll even like if i complete a task  

and it wasn't on my checklist i'll write it on  my checklist and then i'll check it off so that  

i can um feel that sense of completion now there  are lots of ways to do this but find some way to  

mark off or to acknowledge when you've completed  a task mike boyd just made a really interesting  

machine that does this or simone yertz gertz i  wish i know how to say her name right um they also  

have some interesting ways to kind of mark off  when they've completed something so i encourage  

you to find some way to give yourself some  physical tangible way to celebrate your success  

now this can be really hard to do with  long-running stress or long-term projects  

but you can learn skills and practice them to  turn off the stress one skill that i learned from  

michael barrett who was the director of the center  for change this is an eating disorder treatment  

program is to every day when i leave work to make  a conscious practice of setting that work aside  

so for me i just say a little prayer about my  clients i say lord i've done the best i can  

i'm leaving them in your hands now there is a  lot of different ways to do this but the basic  

idea is choosing when to carry something mentally  heavy and when to set it down so this could be as  

simple as turning off notifications on your phone  or setting boundaries at work about when they can  

and when they can't contact you when your job  is mostly mental or mostly emotional or virtual  

i also really find it helpful to choose something  manual to complete it can be really nice and  

relieving to see physical progress on a task so  this could look like cleaning something mowing  

the lawn fixing something physical there's just  something about physical tasks and completion  

that seem to click that like ah switch in the  brain it triggers that parasympathetic response in  

our brain that says okay you're all right you're  safe now and it turns off that stress response  

now managing anxiety is about being intentional  and in control instead of reactionary so i have  

this picture in my head of me as a little kid  coming home from playing at a friend's house um  

you know it's evening it's starting to get dark  and i i grew up in a super safe town but when it  

started to get dark and i was walking home um you  know how it feels like there's like that tingle  

in the back of your neck and maybe you wonder  if there's something behind you in the dark  

um now of course in every single situation there  was nothing back there but if you start running  

then you get more scared and you get you  get more and more scared the faster you run  

and then you get through the door and you slam the  door whatever you look out the window and there  

was nothing behind you now that is how i visualize  daily low level stress and anxiety it's like you  

start to feel that tingle in the back of your neck  and your impulse is to run so if you're at work  

and you start to feel a little bit stressed you  try to work harder you try to work faster and you  

try to get more things done but that doesn't  make you more effective i have the tendency  

to try to fill every waking moment with busyness  you know checking your email or just keeping busy  

all the time by always staring at your phone so  just like me as a little kid we perpetuate anxiety  

when we run from it when we run from ghosts  so instead of running like stop slow down  

turn around and look around you and  you'll see that there's nothing there  

so what does this look like in my day-to-day  routine this looks like taking the time to breathe  

taking the time to slow down to do something  calming or to do something grounding  

this is this is how you regulate your nervous  system throughout the day you may feel like you're  

getting more done by just going faster but you'll  be a lot more effective and less stressed out  

if you take a minute every hour or so to  just clarify and to breathe and to slow down  

our brain is not very good at multitasking that  can trigger that sympathetic that fight flight  

freeze response so another way to help strengthen  your parasympathetic response is to monetise so  

our brain gets super overwhelmed by multitasking  basically interprets too much stimulation as  

being unresolved threats so close those tabs do  one thing at a time and then just you know one  

of the things that i do throughout the day that  helps me calm down is to just notice where you are  

so just notice right now that you are watching  this video now i promised that i wouldn't tell  

you to meditate but mindfulness is different it's  just slowing down and noticing the present moment  

noticing that you are doing what you are doing and  then you can move on and get back to you know your  

work or whatever so another essential skill to  manage anxiety for your daily routine is to do  

what i call big picture small picture so stress  is not the problem chronic unresolved stress is  

the problem this is the problem of the brain not  knowing how to sort and manage all the stimulation  

and all the triggers and all the threats that come  at it and when we feel too many things coming at  

us our brain interprets that as if we're being  attacked as if we're in danger if if you've got  

so many things that feel urgent but you can't  do them all your brain can go into shutdown mode  

so what do we do with this right no one no one has  the time to do everything they want or need to do  

so so how do i manage this i personally take  the time to intentionally sort out and choose  

what i'm going to work on what are my priorities  and and what i can let go of and this i really  

believe can help clear up that chronic unresolved  stress so for me i don't know whether it's anxiety  

or whether it's add but i am i constantly  feel like my brain is overflowing with ideas  

and tasks and to-do lists and then on top of  that there's the screaming children so the way  

that i i manage this is i'm constantly throughout  the day writing down my to-do lists so i'll write  

down a list of everything on my mind and then  i'll just choose one or two things clarify  

what is most important what are my priorities  and then i just get to work on a couple of them  

and that helps me manage my stress and anxiety so  for some people clarifying looks like journaling  

and this can really help with anxiety because it  helps your brain sort through the confusing mess  

and and to get clarity and then to get going  again um another thing you can do like i do is  

these priority or to-do lists but then just make  sure to highlight only the few that you're going  

to work on or journal the journaling skill of  a brain dump or journaling about your locus of  

control each of these things can help you you know  clarify and manage your stress throughout the day  

now i'm going to jump ahead here to sleep you  know you think going to sleep would be my last  

daily routine but sleep is really  important so to be able to sort through  

all these tasks you really need the executive  functioning part of your brain to be working  

and for that part of your brain to  work well you need to get enough sleep  

so when your mind is rested it can  better manage all that excess stimulation  

and it can resolve anxiety when it comes up but i  know it can be hard to sleep when you're anxious  

i have a hard time sleeping sometimes so if  you're not getting enough sleep or you're having  

a hard time sleeping i would say just choose  one small step you can take to sleep better  

now in order to manage anxiety another skill  that i've had to learn was to get a little bit  

better at saying no so resolving anxiety is about  regaining self-control so if you want to resolve  

anxiety you may have to say no to the occasional  party so that you get enough sleep so that you  

don't need coffee in the morning so that you're  not stressed out and anxious throughout the day  

choosing a sustainable path instead of a frantic  one requires like a careful sorting of priorities  

in your life so when we consciously choose  to not overload our brain it can handle these  

tasks with more composure so this is something  i have to work on all the time is just saying  

no to a lot of things that i want to do but  i know are not going to be helpful for me  

now next one i want to talk about is getting time  in nature i'm not going to spend a lot of time on  

this but there is a bunch of research that nature  is really good for anxiety and i personally love  

it so i'm going to encourage you to try to get  some nature into your day-to-day life i am blessed  

to live in an area where i can get out in nature  every day but you can get a dose of nature even if  

you're trapped in the city so go for a walk look  at the sky water a plant keep a fish visit a park  

or even just watching a documentary or looking  at pictures of nature can be really soothing  

for your brain so i'm gonna encourage you to make  nature a part of your daily routine the last part  

of my daily habits that i use to reduce stress and  anxiety is i make sure that my day is not too full  

i make sure that i turn off at some point during  the day so take time to wind down in the evening  

so that you have time to get ready to go  to sleep and and get a good night's rest  

and and wake up ready to take care of yourself so  for me my wind down routine looks like turning off  

my phone taking a hot bath reading some random  book and even though i'm super busy with three  

little kids and a job and a business i make it a  priority to get a few minutes of peace most nights  

so comment below what are you going to do for  your wind down routine what helps you manage your  

day-to-day stress levels when you take the time to  resolve problems and to work with your brilliant  

ancient brain you really can learn to reduce  anxiety and to get a lot of things done okay  

that's it i hope you find this helpful  thank you for watching and take care