{"id":152203,"date":"2024-03-03T14:48:47","date_gmt":"2024-03-03T19:48:47","guid":{"rendered":"https:\/\/effectsofanxiety.net\/archives\/152203"},"modified":"2024-03-03T14:48:47","modified_gmt":"2024-03-03T19:48:47","slug":"5-tips-for-quick-anxiety-relief-in-your-body-and-brain-cognitive-behavioral-therapy-tools","status":"publish","type":"post","link":"https:\/\/effectsofanxiety.net\/archives\/152203","title":{"rendered":"5 Tips for Quick Anxiety Relief in Your Body and Brain | Cognitive Behavioral Therapy Tools"},"content":{"rendered":"
https:\/\/www.youtube.com\/watch?v=kSloV5jCbBo<\/div>Hey there everybody and welcome\u00a0 to today’s live presentation\u00a0\u00a0 five tips to calm your anxiety\u00a0 i’m your host dr donnelly snipes five tips now there are a lot of different ways\u00a0 to process your anxiety or calm your anxiety but\u00a0\u00a000:00:19<\/a>let’s talk about a few that i find particularly\u00a0 helpful number one recognize anxiety for what it\u00a0\u00a0 is anxiety is part of the fight-or-flight response\u00a0 it’s your body’s way of identifying the fact that\u00a0\u00a0 there might be a threat i’ve made the analogy\u00a0 before that it’s like your body’s smoke alarm\u00a0\u00a000:00:41<\/a>smoke alarms are not always a hundred percent\u00a0 accurate they can be set off by a steamy shower\u00a0\u00a0 or by a really strong wind or whatever you can\u00a0 get a lot of false positives with smoke alarms\u00a0\u00a0 same thing is true with our anxiety and our\u00a0 anger sometimes when we experience a situation\u00a0\u00a000:01:02<\/a>similar to one we experienced in the past that was\u00a0 threatening we may perceive it as threatening now\u00a0\u00a0 even though the situation is totally different\u00a0 it’s similar but it’s not actually not a problem\u00a0\u00a0 now so it’s important to recognize that\u00a0 it’s your body trying to tell you there\u00a0\u00a000:01:23<\/a>might be a threat and give you the energy through\u00a0 that activation of the hpa axis give you the\u00a0\u00a0 energy to actually get up off the couch and check\u00a0 and see if there is a threat it doesn’t mean\u00a0\u00a0 that you have this energy and that you have to\u00a0 run that you have to fight it means it’s just\u00a0\u00a000:01:45<\/a>allowing you to have the the resources\u00a0 you need just in case learn your anxiety\u00a0\u00a0 vulnerabilities and triggers vulnerabilities\u00a0 are things that make you more likely to react\u00a0\u00a0 to a situation with a stronger than normal\u00a0 reaction for you so vulnerabilities can be\u00a0\u00a000:02:09<\/a>like being over tired being sick being in pain\u00a0 being in a large crowded area or being in an\u00a0\u00a0 area where there’s a lot of hubbub going on\u00a0 where you feel just completely overwhelmed\u00a0\u00a0 vulnerabilities can be physical like i said sleep\u00a0 deprivation sickness pain etc low blood sugar it’s\u00a0\u00a000:02:32<\/a>another one vulnerabilities can be affective if\u00a0 you’re already anxious or angry or depressed or\u00a0\u00a0 overwhelmed then it’s you’re already primed to\u00a0 react to stress with a more intense reaction\u00a0\u00a0 vulnerabilities can be cognitive if you are in a\u00a0 negative frame of mind where you are interpreting\u00a0\u00a000:02:59<\/a>most things as catastrophic then that can\u00a0 put you in a place where you’re probably\u00a0\u00a0 going to be more likely to have a more intense\u00a0 response vulnerabilities as i mentioned can be\u00a0\u00a0 environmental if you are one of those people\u00a0 who doesn’t like to be in the middle of all the\u00a0\u00a000:03:17<\/a>stuff and being uh in the middle of for example a\u00a0 classroom of six-year-olds is overwhelming to you\u00a0\u00a0 then that might cause you stress because you’ve\u00a0 got you know little ones running around everywhere\u00a0\u00a0 so you might be more likely to react with\u00a0 a more intense irritability or reaction\u00a0\u00a000:03:39<\/a>and finally relationship vulnerabilities\u00a0 if you are feeling bad about yourself\u00a0\u00a0 your self-esteem slow or if you are feeling uh\u00a0 unsupported or maybe you’re just around somebody\u00a0\u00a0 who gets on your very last nerve let’s just put it\u00a0 out there then that may make you more vulnerable\u00a0\u00a000:04:01<\/a>to respond to mild triggers with a more intense\u00a0 reaction so vulnerabilities it’s important to\u00a0\u00a0 be aware of these because a lot of them you can\u00a0 mitigate or you can prepare for so let’s take\u00a0\u00a0 the example of if you didn’t get enough sleep\u00a0 and you’re not feeling your best you have got\u00a0\u00a000:04:25<\/a>to volunteer in your kids kindergarten classroom\u00a0 where there’s a bunch of little five-year-olds\u00a0\u00a0 running around everywhere and that’s not really\u00a0 your thing to be you know managing 15 children\u00a0\u00a0 there are a lot of vulnerabilities there so\u00a0 what can you do to prevent your vulnerabilities\u00a0\u00a000:04:47<\/a>from resulting in a more intense reaction\u00a0 breathing ahead of time maybe calling in\u00a0\u00a0 and saying you know what i can’t volunteer in\u00a0 the classroom today sometimes you just gotta\u00a0\u00a0 tap out triggers are the things that activate your\u00a0 anxiety or your anger so when you’re vulnerable\u00a0\u00a000:05:12<\/a>triggers are more likely to prompt an anxiety\u00a0 response but again your triggers can be physical\u00a0\u00a0 what physical things trigger your anxiety physical\u00a0 sensations for example what affective things\u00a0\u00a0 trigger your anxiety maybe if you start feeling\u00a0 depressed it might also trigger your anxiety\u00a0\u00a000:05:34<\/a>because you start worrying that people are going\u00a0 to judge you for being depressed triggers can\u00a0\u00a0 be cognitive if certain things that you think or\u00a0 certain things that you learn trigger your anxiety\u00a0\u00a0 triggers a lot of triggers can be environmental\u00a0 sights sounds smells and relationships can also\u00a0\u00a000:05:56<\/a>be triggers again if you’re around somebody who\u00a0 is stressful to be around that can be a trigger\u00a0\u00a0 for your anxiety or if you’re around somebody\u00a0 and you have a fear of abandonment then certain\u00a0\u00a0 nonverbals that they have may trigger your anxiety\u00a0 but being aware of those is important because as\u00a0\u00a000:06:21<\/a>soon as you’re aware then you can take steps to\u00a0 more effectively evaluate is this a threat in\u00a0\u00a0 this particular situation at this time number\u00a0 three develop a relationship with your anxiety i\u00a0\u00a0 know that sounds really weird instead of trying\u00a0 to get rid of it it’s there to protect you\u00a0\u00a000:06:44<\/a>develop a relationship with it the first\u00a0 example i’ll give you is piglet if you remember\u00a0\u00a0 uh from winnie the pooh piglet had some anxiety\u00a0 let me tell you what and you know it could kind of\u00a0\u00a0 be stressful i think to be around piglet because\u00a0 he was always worried about stuff however getting\u00a0\u00a000:07:03<\/a>to know piglet and developing a relationship with\u00a0 him allowed he and pooh to get along just fine\u00a0\u00a0 recognizing that pooh recognized that sometimes\u00a0 piglet would get upset about stuff that\u00a0\u00a0 pooh didn’t really see as threatening your anxiety\u00a0 is the same way sometimes your inner piglet is\u00a0\u00a000:07:25<\/a>going to get upset and you look around and you\u00a0 go you know what it’s it’s not such a big deal\u00a0\u00a0 mine is lenny and when i start having um high\u00a0 levels of anxiety my chest starts to feel tight\u00a0\u00a0 and i’ve named it lenny i i literally call it my\u00a0 name and i’m like you know lenny’s sitting on my\u00a0\u00a000:07:47<\/a>chest today and by doing that it separates the\u00a0 anxiety from me i don’t have to be that feeling\u00a0\u00a0 i recognize that lenny’s there and lenny’s not\u00a0 doing anything but you know sitting on my chest\u00a0\u00a0 and lenny will go away but that’s you know kind\u00a0 of how i uh personify it in order to unhook from\u00a0\u00a000:08:12<\/a>those feelings when you start feeling anxious scat\u00a0 and when i say scat i mean like scat scat get away\u00a0\u00a0 not scat what animals leave on the ground i\u00a0 recognized after i did that mnemonic that it could\u00a0\u00a0 be taken either way but scat stands for check to\u00a0 see if you’re safe get mindful look around go am i\u00a0\u00a000:08:33<\/a>safe at this point in time is there any imminent\u00a0 threat to me in this context am i safe okay\u00a0\u00a0 so once you recognize that you are safe then you\u00a0 can start taking steps to address those triggers\u00a0\u00a0 that might be contributing to\u00a0 your anxiety smoke alarm going off00:08:58<\/a>calming your anxiety isn’t just about feeling\u00a0 anxiety and starting to breathe and going okay\u00a0\u00a0 if i breathe for long enough i’m going to feel\u00a0 relaxed and the anxiety is going to go away no\u00a0\u00a0 as long as that amygdala is you know fired up and\u00a0 saying hey there might be a threat it’s going to\u00a0\u00a000:09:18<\/a>be hard to tone down that anxiety so being aware\u00a0 of your triggers developing a relationship with it\u00a0\u00a0 so you don’t feel like you have to react you know\u00a0 just because pig was anxious doesn’t mean you have\u00a0\u00a0 to be anxious and then addressing those triggers\u00a0 in the moment looking around and going okay\u00a0\u00a000:09:39<\/a>that’s what’s triggering me\u00a0 right now what can i do about it\u00a0\u00a0 and finally develop an anxiety response plan that\u00a0 includes distress tolerance and square breathing\u00a0\u00a0 now remember square breathing inhale for four\u00a0 hold for four exhale for four hold for four\u00a0\u00a000:09:58<\/a>and repeat a couple of times and this doesn’t do\u00a0 everything but it can help manually override the\u00a0\u00a0 stress response like i said in and of itself\u00a0 that’s not going to do everything because if\u00a0\u00a0 you’re still feeling anxious if your brain is\u00a0 still screaming at you hey there’s a problem\u00a0\u00a000:10:20<\/a>then they’re gonna be in in competition distress\u00a0 tolerance is are things like thoughts that you\u00a0\u00a0 can have that encourage yourself to recognize okay\u00a0 this sucks and i can get through it i feel anxious\u00a0\u00a0 and it won’t consume me or i recognize that i feel\u00a0 anxious i see no threat therefore i’m going to\u00a0\u00a000:10:48<\/a>engage in some other distress tolerant\u00a0 activity but those are five things that\u00a0\u00a0 you can do in order to handle in general handle\u00a0 anxiety sort of sort of on the fly instead of\u00a0\u00a0 fearing anxiety instead of fearing fear recognize\u00a0 its purpose get to know it and help your brain\u00a0\u00a0
Source : Youtube<\/a><\/div><\/div>","protected":false},"excerpt":{"rendered":"

https:\/\/www.youtube.com\/watch?v=kSloV5jCbBoHey there everybody and welcome\u00a0 to today’s live presentation\u00a0\u00a0 five tips to calm your anxiety\u00a0 i’m your host dr donnelly snipes five tips now there are a lot of different ways\u00a0 to process your anxiety or calm your anxiety but\u00a0\u00a000:00:19let’s talk about a few that i find particularly\u00a0 helpful number one recognize anxiety for what … Continue reading 5 Tips for Quick Anxiety Relief in Your Body and Brain | Cognitive Behavioral Therapy Tools<\/span><\/a><\/p>\n","protected":false},"author":3,"featured_media":152204,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","enabled":false},"version":2}},"categories":[96],"tags":[],"class_list":["post-152203","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-tech"],"jetpack_publicize_connections":[],"jetpack_sharing_enabled":true,"jetpack_featured_media_url":"https:\/\/effectsofanxiety.net\/wp-content\/uploads\/2024\/03\/1709495328-maxresdefault.jpg","_links":{"self":[{"href":"https:\/\/effectsofanxiety.net\/wp-json\/wp\/v2\/posts\/152203","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/effectsofanxiety.net\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/effectsofanxiety.net\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/effectsofanxiety.net\/wp-json\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/effectsofanxiety.net\/wp-json\/wp\/v2\/comments?post=152203"}],"version-history":[{"count":0,"href":"https:\/\/effectsofanxiety.net\/wp-json\/wp\/v2\/posts\/152203\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/effectsofanxiety.net\/wp-json\/wp\/v2\/media\/152204"}],"wp:attachment":[{"href":"https:\/\/effectsofanxiety.net\/wp-json\/wp\/v2\/media?parent=152203"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/effectsofanxiety.net\/wp-json\/wp\/v2\/categories?post=152203"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/effectsofanxiety.net\/wp-json\/wp\/v2\/tags?post=152203"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}