5 Tips for Quick Anxiety Relief in Your Body and Brain | Cognitive Behavioral Therapy Tools

https://www.youtube.com/watch?v=kSloV5jCbBo
Hey there everybody and welcome  to today’s live presentation   five tips to calm your anxiety  i’m your host dr donnelly snipes five tips now there are a lot of different ways  to process your anxiety or calm your anxiety but  
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let’s talk about a few that i find particularly  helpful number one recognize anxiety for what it   is anxiety is part of the fight-or-flight response  it’s your body’s way of identifying the fact that   there might be a threat i’ve made the analogy  before that it’s like your body’s smoke alarm  
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smoke alarms are not always a hundred percent  accurate they can be set off by a steamy shower   or by a really strong wind or whatever you can  get a lot of false positives with smoke alarms   same thing is true with our anxiety and our  anger sometimes when we experience a situation  
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similar to one we experienced in the past that was  threatening we may perceive it as threatening now   even though the situation is totally different  it’s similar but it’s not actually not a problem   now so it’s important to recognize that  it’s your body trying to tell you there  
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might be a threat and give you the energy through  that activation of the hpa axis give you the   energy to actually get up off the couch and check  and see if there is a threat it doesn’t mean   that you have this energy and that you have to  run that you have to fight it means it’s just  
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allowing you to have the the resources  you need just in case learn your anxiety   vulnerabilities and triggers vulnerabilities  are things that make you more likely to react   to a situation with a stronger than normal  reaction for you so vulnerabilities can be  
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like being over tired being sick being in pain  being in a large crowded area or being in an   area where there’s a lot of hubbub going on  where you feel just completely overwhelmed   vulnerabilities can be physical like i said sleep  deprivation sickness pain etc low blood sugar it’s  
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another one vulnerabilities can be affective if  you’re already anxious or angry or depressed or   overwhelmed then it’s you’re already primed to  react to stress with a more intense reaction   vulnerabilities can be cognitive if you are in a  negative frame of mind where you are interpreting  
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most things as catastrophic then that can  put you in a place where you’re probably   going to be more likely to have a more intense  response vulnerabilities as i mentioned can be   environmental if you are one of those people  who doesn’t like to be in the middle of all the  
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stuff and being uh in the middle of for example a  classroom of six-year-olds is overwhelming to you   then that might cause you stress because you’ve  got you know little ones running around everywhere   so you might be more likely to react with  a more intense irritability or reaction  
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and finally relationship vulnerabilities  if you are feeling bad about yourself   your self-esteem slow or if you are feeling uh  unsupported or maybe you’re just around somebody   who gets on your very last nerve let’s just put it  out there then that may make you more vulnerable  
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to respond to mild triggers with a more intense  reaction so vulnerabilities it’s important to   be aware of these because a lot of them you can  mitigate or you can prepare for so let’s take   the example of if you didn’t get enough sleep  and you’re not feeling your best you have got  
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to volunteer in your kids kindergarten classroom  where there’s a bunch of little five-year-olds   running around everywhere and that’s not really  your thing to be you know managing 15 children   there are a lot of vulnerabilities there so  what can you do to prevent your vulnerabilities  
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from resulting in a more intense reaction  breathing ahead of time maybe calling in   and saying you know what i can’t volunteer in  the classroom today sometimes you just gotta   tap out triggers are the things that activate your  anxiety or your anger so when you’re vulnerable  
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triggers are more likely to prompt an anxiety  response but again your triggers can be physical   what physical things trigger your anxiety physical  sensations for example what affective things   trigger your anxiety maybe if you start feeling  depressed it might also trigger your anxiety  
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because you start worrying that people are going  to judge you for being depressed triggers can   be cognitive if certain things that you think or  certain things that you learn trigger your anxiety   triggers a lot of triggers can be environmental  sights sounds smells and relationships can also  
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be triggers again if you’re around somebody who  is stressful to be around that can be a trigger   for your anxiety or if you’re around somebody  and you have a fear of abandonment then certain   nonverbals that they have may trigger your anxiety  but being aware of those is important because as  
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soon as you’re aware then you can take steps to  more effectively evaluate is this a threat in   this particular situation at this time number  three develop a relationship with your anxiety i   know that sounds really weird instead of trying  to get rid of it it’s there to protect you  
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develop a relationship with it the first  example i’ll give you is piglet if you remember   uh from winnie the pooh piglet had some anxiety  let me tell you what and you know it could kind of   be stressful i think to be around piglet because  he was always worried about stuff however getting  
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to know piglet and developing a relationship with  him allowed he and pooh to get along just fine   recognizing that pooh recognized that sometimes  piglet would get upset about stuff that   pooh didn’t really see as threatening your anxiety  is the same way sometimes your inner piglet is  
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going to get upset and you look around and you  go you know what it’s it’s not such a big deal   mine is lenny and when i start having um high  levels of anxiety my chest starts to feel tight   and i’ve named it lenny i i literally call it my  name and i’m like you know lenny’s sitting on my  
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chest today and by doing that it separates the  anxiety from me i don’t have to be that feeling   i recognize that lenny’s there and lenny’s not  doing anything but you know sitting on my chest   and lenny will go away but that’s you know kind  of how i uh personify it in order to unhook from  
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those feelings when you start feeling anxious scat  and when i say scat i mean like scat scat get away   not scat what animals leave on the ground i  recognized after i did that mnemonic that it could   be taken either way but scat stands for check to  see if you’re safe get mindful look around go am i  
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safe at this point in time is there any imminent  threat to me in this context am i safe okay   so once you recognize that you are safe then you  can start taking steps to address those triggers   that might be contributing to  your anxiety smoke alarm going off
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calming your anxiety isn’t just about feeling  anxiety and starting to breathe and going okay   if i breathe for long enough i’m going to feel  relaxed and the anxiety is going to go away no   as long as that amygdala is you know fired up and  saying hey there might be a threat it’s going to  
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be hard to tone down that anxiety so being aware  of your triggers developing a relationship with it   so you don’t feel like you have to react you know  just because pig was anxious doesn’t mean you have   to be anxious and then addressing those triggers  in the moment looking around and going okay  
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that’s what’s triggering me  right now what can i do about it   and finally develop an anxiety response plan that  includes distress tolerance and square breathing   now remember square breathing inhale for four  hold for four exhale for four hold for four  
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and repeat a couple of times and this doesn’t do  everything but it can help manually override the   stress response like i said in and of itself  that’s not going to do everything because if   you’re still feeling anxious if your brain is  still screaming at you hey there’s a problem  
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then they’re gonna be in in competition distress  tolerance is are things like thoughts that you   can have that encourage yourself to recognize okay  this sucks and i can get through it i feel anxious   and it won’t consume me or i recognize that i feel  anxious i see no threat therefore i’m going to  
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engage in some other distress tolerant  activity but those are five things that   you can do in order to handle in general handle  anxiety sort of sort of on the fly instead of   fearing anxiety instead of fearing fear recognize  its purpose get to know it and help your brain  
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