6 Simple Ways To Reduce Anxiety
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- เผยแพร่เมื่อ 31 พ.ค. 2024
- In this video I share 6 easy things your clients can do to reduce anxiety quickly - or if you yourself suffer from anxiety, you can follow the tips in this video to help to reduce the anxiety.
I'll focus specifically on discrete episodes of heightened anxiety and I'll give you what I've found to be really useful behavioural tips to help your clients minimize and control specific bursts of anxiety, such as 'panic attacks'.
If you're in a hurry, skip to 4:58 for the start of the first tip (I'd recommend watching the full video, though!)
If you found this video helpful then please leave comment and hit the 'like' button - and don't forget to subscribe for future videos.
All notes and references can be found on the blog here:
▶︎www.unk.com/blog/6-easy-behav...
If you suffer from anxiety, try this recommended self help session:
▶︎www.hypnosisdownloads.com/anx...
Practitioners, I publish weekly articles by email here:
▶︎www.unk.com/blog/free-therapy...
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ABOUT MARK TYRRELL
Psychology is my passion. I've been a psychotherapist trainer since 1998, specializing in brief, solution focused approaches. I now teach practitioners all over the world via our online courses.
More about me here:
▶︎www.unk.com/blog/about-mark-t...
Social channels:
Facebook (practitioners):
▶︎ / uncommonpractitioners
Facebook (self help):
▶︎ / uncommonknowledge
Instagram:
▶︎ / marktyrrellunk
Twitter:
▶︎ / marktyrrell
Video highlights:
00:00 Introduction to 6 Simple Ways to Reduce Anxiety
00:20 Why anxiety is like water, and what this means for your anxiety
01:38 The multi-pronged approach to treating anxiety
02:44 The mysterious power of chewing gum
04:58 Start of 6 tips to reduce anxiety
05:04 Tip 1. Name the anxiety
06:50 Tip 2. Face the anxiety
10:00 Tip 3. Breathe out the anxiety
13:40 Tip 4. Grade the anxiety
16:03 Tip 5. Discharging the anxiety
18:56 Tip 6. Teach your clients the AWARE technique
20:09 Summary
![ทททททททท #27 [หลุยส์ เค โตมายังไง ณ สระบุรี]](http://i.ytimg.com/vi/CaKoYw_Xmtg/mqdefault.jpg)
I have already tried your techniques and it is working, this video has given me more solutions to understand and to control the anxiety. Thank you.
Deanne Harrall be
I have had Anxiety Disorder for ten years now and my gp has said I do not need my meds any more but my Aniexty is not under control
I am doing alot of cycling I hate being stuck in my house all day so I just go out on a long bike ride and it calms me down
Many thanks, been searching for "panicked people" for a while now, and I think this has helped. Have you heard people talk about - Wanatthew Janlizabeth Eradicator - (do a google search ) ? Ive heard some amazing things about it and my work buddy got amazing success with it.
Hey there, that’s a great question. There are actually many ways to Anxiety. I found a video on
youTube that Explains a few simple ways to Anxiety.
I’ve tried many different ways to cure this. Here’s a link to a video that gives some great tips.
dausel.co/XK7seT
Click on that link above and once you land on the page, click where it says “I am not a robot”
And then you will be redirected to a TH-cam video that shows how to Anxiety.
Great info. Confirmed that chewing gum can help feel calmer and align the anxiety. For details of 6 tips to help tame the anxiety:
1) 5:05 - name the anxiety
2) 6:52 - face the anxiety
3) 10:02 - Breathe out anxiety (i.e. 5-7 or 7-11 technique)
4) 13:46 - grade the anxiety
5) 16:05 - discharge the anxiety (exercise)
6) 18:57 - be aware of the anxiety (love the acronym explanation for BEWARE)
Finally 20:02 -- summary of all 6 tips to reduce anxiety effectively.
Thanks much for the time stamps! Always appreciated!
*6) acronym is “AWARE”, not beware
Accept feeling anxious, describe it
Watch the anxiety, grade it
Act normal
Repeat above 3 if necessary
Expect the best
Ty, Sammy
Thank you 🙏
Thankyou
Thanks man
Mark speaks so much sense, and in such a nice way. I totally agree with the chewing gum logic
My anxiety is really bad that I can't go out, lock down isn't helping.
Your videos have helped me tonight
@radrea brown luckily mine has died down now I am concentrating on going out walking, baking and going to start sorting out the garden
same here be strong its gonna be ok.
Not to shit on your anxiety but most of us with anxiety actually FEAR going out... so you’re fine...
My anxiety is really bad. It's caused me to stay home and be away from people. I pretty much isolate myself. It would be nice to have someone who understands what I go through and to be able to talk to them about everything...
idd chat ,i seen you were looking
Miss ChaoticMess where can you talk? Always here if you need someone as I know what it’s like 😣
@@paulsmokezu9229 if you have Snapchat, Instagram or even through email. It's always nice to have someone to chat to about life problems
Miss ChaoticMess my snap is thepsychotic1 feel free to add me
Miss ChaoticMess honestly same I always feel like nobody can relate
Been having early morning wopping anxiety. Im 73. Realized my first thoughts are about old age and death and my situation can make a big difference.
How do you deal with your thoughts ? Has your anxiety worsened or have you developed immunity against these thoughts?
I am the same. Hate this😢
What’s been helping me: Good support system, alone time as well, a therapist, light exercise, running, MEDITATION, breathing exercises, cleaner diet, a lot of water, VALERIAN TEA, VALERIAN pills (holistic), positive affirmations on TH-cam, reading and self-education, and the bible ❤️
Oh and stretching 😌
Try a dopamine detox:)
Very happy about your recovery....🙂🙂🙂
Thank you, thank you, thank you! I’ve been suffering with anxiety and panic attacks for 42 years! I’ve been to several therapists, read many books about how to overcome anxiety and watched countless TH-cam videos about it as well. This is by far the MOST helpful information I’ve found! Bless you for posting this one!
Ty
How are you feeling these days, Nancy?
THE BEST PANIC ATTACK VIDEO ON THE INTERNET
Just listening to this while being super anxious helped me calm down. Thank you
agree
Me too! I actually let out the first deep breath I can remember, right when I read your comment!
One way to reduce anxiety big time is to get rid of a covert narcissist in your life which I finally did and my anxiety issues decreased immensely
How do you get rid off it
Thank you so much! I’ve been having anxiety about my health and just by you talking, and me breathing in and out, I already feel so much relaxed! Thank you so much 🙏❤️
Often there IS no trigger...it just rushes over me...purely physical..
Cosmicblonde Lover I think you are afflicted with amygdala based anxiety. Read the book “Rewire the anxious brain” to gain more insights about your type of anxiety.
Yep
That's me. Everything is going great and then the body freaks out.
Same, leading to a faint body, trembling, cool body, as if brain going to loose me :(
GREAT TIP BUT NOT GONNA BE ABLE TO CHEW GUM AT THE DENTIST...WHILE HAVEING A FILLING.
I will try and use your advice Doc. My anxieties starts immediately my mouth becomes dry, I lose balance and my heart starts racing and I truly panic . I will just follow your advice
Your compassionate and generous lecture, coupled with your soothing and kind voice makes for a beautiful gift for us all. Thank you for being an exceptional human being. Please keep doing what you are doing. You are saving lives in these trying times.
Love this to
after two months of my anxiety I feel soo much butter now thank you God bless you
I have watched this video about 6 times today and will continue to watch it until i every detail is imbedded in my neurotransmitters and memory .. This powerful lecture has given me an understanding and tools to help with with things i have struggled with my entire life... Thank you Dr
thank you when I came across this video I was experiencing anxiety attack , I feel better and calmer .Your voice too is calming you are a blessing
Me too
I like the way you explain to _complete_ the fight/flight response in order for the body to realize the danger has passed.
Does anybody have a fear of their own panic attacks? i got diagnosed in 2012 with panic disorder/generalized anxiety/agoraphobia. I could be having a perfectly fine day and the little voice in my head says "You might panic" or "you've had a panic attack before here!" The worst is stressing over having a panic attack days before 'expecting' something to go wrong and then putting yourself in the situation and then realizing it was nothing you even expected and then panic because you were wrong ahahhahaahhaah It feels like an everlasting cycle but thankfully my anxiety has pushed me to do so much with my life in a positive way that at times it feels like my best friend/worst enemy. It it possible to panic while you are exercising because your body thinks it panics? I have a million question ! P.S - i will never take medication because I prefer a natural way and challenge myself
When such happens try to focus on the actual fact that you are actually ok and that the though is a lie . Then replace that negative thought with a positive one and speak something positive about that area etc. God bless you . God will help you through.
Amen
@@TonyaA7 thank you
You you will overcome, Just believe in yourself
Any advise that worked for u
You are a wonderful doctor ! I had a panic and anxiety attack while I was watching and in the end I am feeling fine. So much gratitude to you.
Hello. Hope you're feeling well ❤
Very happy about you..🙂🙂🙂
Gum is also a healthy way of venting energy, I find.
So
1. Name anxiety
2. Face anxiety
3. Breathe out anxiety
4. Grade anxiety on scale of 1-10
5. Discharge anxiety
6. AWARE technique
Praying this helps me with my driving anxiety but im lowkey scared i might die if i try any of these on the road,,, the gum thing might work but also my mind goes straight to ‘if i chew gun while driving ill choke and crash simultaneously and ill die the most embarrassing death’
I’ve started turning on this video every time I feel panic coming and it helps me soooo much. Thank you for everything you do
Does it help ?
@@devendersehrawat2947, yes. Naming my panic and grading it helps. I usually throw in some exercises to get my heart beating and then try to let myself calm down as if I had been exercising
@@moespaws16what a great idea!! ❤ Thank you!!
I've put this video on a few times when I've had anxiety recently and it really takes the edge off and once got me back to normal! Fabulous stuff!
How did you get back to normal from anixety
@@michelleoldbury2808 It's honestly been a mix of stuff over years, and checking out stuff on this channel has really helped recently too.
I don't have a proper channel but I've got some playlists of other people's stuff, might find some useful bits in there?
Thank-you so much for your wonderful videos! They have helped me so much! The past couple of years have been a literal nightmare for me, having to deal with COVID and a divorce. My anxiety and panic attacks got so bad that I had to seek medical help just to be able to function on a daily basis. I love your accent and calm, soothing demeanor. Thanks for sharing your expertise with those of us who are struggling!
That's what PTSD is its fear and crippling anxiety , plus depression. It's a horrible illness.
I hope you are OK now Stephen
I totally understand !-not even my medication is working right now.
I totally agree. I live with this daily. It's HORRIBLE!
@@lizandanorexia8827 , what are you taking ??
@@cosmicblondelover6830 Effexor-Epival-Clonazapam-IAll the same dosage for 10 years now.I cant leave my house since last month
Love this video. You susinctly summarized the science AND provide effective tools. Just watching reduced my anxiety! Adding to my resources playlist, thank you
Years ago, before I became a licensed social worker, I associated chewing gum with a calming affect. I was diagnosed with end stage renal failure and received dialysis treatments 4 hours a day 3 days per week. During each treatment, I went through an entire pack of gum. I didn't understand the science but I knew it worked!
The comment around chewing gum was so insightful. I was on dialysis at the age of 31 and would exhaust almost an entire package of gum during a 4 hour treatment. I recognized it as a coping mechanism but had no real explanation. Many thanks!
These are all terrific tips and techniques. Thank you for sharing.
Appreciate your time and insights Mark. many thanks and a great resource when I'm tired and feeling overwhelmed with clients!
A series on fear of insomnia would be so helpful.
This is a wonderful video. I've had issues with anxiety myself and I also support young people, some of whom have anxiety issues, so this video was really useful to me and my daily life.
I hope this works... i didn't know what I had been going through until I knew that when I went to my sisters house I got anxiety!
Pure genius, and completely logical! I owe you more gratitude than you could ever know....
This is clear thinking! Thanks. I know all of this but you present it in a non threatening way not making me anxious while I am watching it. Just got back from a brisk walk .
It was a joy listening to you. Feeling so much at peace and much more confident of myself now. You have explained it so clearly and beautifully. Loved the talk. Once again thank you very much. 🙏
This is Vivian, from São Paulo, Brazil - I listen to your videos several times and I really appreciate your thoughts and lessons. Thank you so much. You help me such a lot !
I took Magnesium met my anxiety head-on and told each of them to shut up, no questions they listened They are gone now till the next pile of crap comes by ...
try cbd oil and meditation daily.
I had a heart attack 4 years ago and this video helped me a lot, I have just forwarded a link to my friend in a hope he may help his son. Thanks.
@@Jendol-cr4rl I don't take any medication for my anxiety after it took me 18 months to get off benzos I was prescribed. Quick fixes are just that, it takes time to train the mind and now I am pretty good. I recently got robbed by a friend I had helped and it doesn't bother me at all. Even the problems of the world and the lies they tell us don't have much impact on me any more. The key is not to mind about things you cant control.
Thank you Lord...I am healed🌷🌱
I have battled anxiety. For years. I’m hoping these tips will help me. Thank you so much.
This helped with my panic attack at work today, thank you.
Thank u doctor my anxiety has started to slowly decrease with this steps. Thank u they actually work 👍🏽🙏
Accepting the experience is a key fact that Stood out to me thank you
Thanks for the help, I really need it
I wish I could hit a ❤️LOVE❤️ button for this video!
Being ex-military, my Axis I sometimes reads like a shopping list with diagnoses such as MDD (reoccurring and severe), OCDs complicated by PTSD and GAD; this information has helped me to reevaluate what’s going on inside me. At times, it has given me the ability to examine and defuse anxious situations BEFORE they escalated into something more... Thank you from the bottom of my heart.
Hello. Just hoping you're feeling well ❤
The seven eleven technique works for me... takes some effort but it keeps my severe symptoms of anxiety at bay. Thank you for this video it has changed my life 🙏🏻
Ty for giving me something to google search seven eleven technique lol
Hello. Hope you're feeling well ❤
Wonderful! Thank you so much!
Thank you so much. Thanks to you, I have actions I can take to aim for better life. I so much appreciate it
Thank you for touching on all the aspects, causes and solutions to GAD and overcoming Generalized Anxiety disorder. Your knowledge, explanations and solutions make a real difference. Thank you so much Mark.
Thank you so much for putting all the techniques I know and use with my clients in an organize and simple way ! I’m going to start using them this way. Teens may appreciate them much better now!
I so love your humility 😍
Working out helps my anxiety but sometimes it's just not enough
With Borderline here, im at a terrible headspace. Thanks so much for this video, really needed it at the moment.
Thank you so much. This is helpful. I just had a panic attack by my new roommate yelling at herself...or “on the phone”. I subscribed to your channel.
Thank you so much for these easy and doable tips. I am facing anxiety while learning to drive a car...will apply this AWARE technique.
Thank for emphasizing on staying till we are calm.
Because I have tried it, and its working for me.
Absolutely awesome like most of your videos. Calming voice and explaining how anxiety works. Thank you 😃
The 20 jumps technique saved my life as I didn't know or had much of a reason to feel that much anxious when I had to get out from bed and perform outside, even after giving up going out I sill felt horribly anxious so I found this video and jumped on the kitchen some dozen times until wear out of breath and then I breathed a lot and felt normal in less than 2 minutes!
Fascinating regarding the chewing of gum calming and switching off the anxiety. This very much ties in with how chewing stimulates the vagus nerve and takes one out of sympathetic to parasympathetic, as you said. Also why many people emotionally overeat, as it is very much something that calms and takes the person away from the discomfort that has often triggered them. Thank you for sharing as many helpful videos as you have, Mark.
I used to deal with the misery of anxiety by eating until I felt nauseous. The misery of feeling ill seemed to alter my focus from one misery to another. I don’t recommend it. Sometimes people will inflict other kinds of misery on themselves to reduce anxiety.
This video (and others by this person) are excellent in providing useful tips backed back science. Very enjoyable.
Great advice, thank you so much for this.
Will definitely practice and carry a card with the AWARE acronym. Thank you
What an excellent video. Can't thank you enough. Will be watching your other videos now.
Mark Tyrell is fascinating, I have made notes on the above and will continue to check in with his advice. Off to do No.5, workout on my trampoline. Many thanks Mark
Ive tried the exercise one and even just lifting some weights in my room has helped, hopefully this will help when i next get a bout of anxiety , thank you!
Thank you for the information, it’s helping me
This was incredibly helpful. Thank you.
Thanks for sharing! There are some really useful and eye opening techniques in there 🙏
Easily the most helpful video of anxiety management on you tube. Thank you.
Ohya u watched all the videos u dramatic pos
Thank you for posting this! 🌹
I am so gratefull for your chanel!!
Very useful advice...I will be using them when needed 😀 Thanks very much 👏👏👏👍
Thank you for this video.
Thank you Mark! This video really helped me! Love from Portugal
Simple tips for anyone at any age in life. What better gift could a grandparent pass on to your children and grandchildren!
Thank you for sharing your knowledge. I wish to be free of general anxiety. Its exhausting and utterly ridiculous. Best regards to you.
Thanks for the information ❤️
This is brilliant. It works. And calm voice is very good. I needed help but couldnt afford it, l so needed this.
Glad I've found this video, I hope it help me overvome my panic attack and anxiety during the covid-19 virus.Thanks Dr.
Me too man... I'm so disturbed man 😢
We got this !
@Hal 502 TRY EFT THERAPY..
You are a good orator , thank you for taking the time to make this video.
Really got great help from your video & I will now get to practicing your great tips to help my anxiety &panic .
Wonderful analysis ! Thank you so much ! A light in the darkness !!!!
This was most excellent! 😊
Excellent tips, thank you
I like this because he explains
He answers my “why” before I ask it
Wonderful
fantastic seminar! thank you so much. a load of helpful information in a nutshell! very very useful and helpful strategies. warm regards form germany
Excellent! Thank you‼️👍
Thank you very much for this informative video!
This video contains some very useful ways to help eliminate 'negative' emotions/states people can find themselves in.... and this can happen to anyone. I would like to add to the breathing part (which is imperative) by saying to breath deep from the stomach slowly upwards though equally important is to change your physiology. That means to change your body posture to an upright position (standing) with your head upright and maintain this position for at least two minutes then notice that negative emotion dissipate. I often tell my clients BP.... Breathing and posture breathing and posture. Your physiology will always override your psychology. Do this simple technique (by practicing) then be in control of Your life. This is a very old practice (often used in martial arts) though with the Internet it can be shared worldwide as I share this ancient wisdom with YOU the reader. Best wishes to all.
My panic attack is so bad, I feel nothing works...I feel prayer is the only way
If you can munch on two three cardamon till it turns fibrous it helps alot. Also drink a glass of water. And have peanut butter everyday.
Thank you very much doctor
.
thanks sir, life changing advise..
phenomenal video. thank you
This video is amazing! Mark - everything you say in this video is spot on, and exactly what I need to hear! I have GAD and I am on medication for it. But I also suffer with a terrible phobia of retching and gagging - it is horrendous and has ruled my life for 4 years now! It had driven me to despair, it has affected my jobs, I find it hard going out sometimes because I’m so frightened it’s going to overcome me in front of people - I suppose just like someone who is terrified of having a panic attack! I’ve tried talking therapy, EMDR by a therapist over zoom, but so far, nothing has worked! I’m currently seeing a new therapist who does hypnotherapy…..I’m still the same at the moment, but I’ve only had one session. I’m so sick of it ruling my life! Your videos are really helping though - you speak so much sense, and in a really calm and soothing way!! Everyone like me needs a therapist like you! ❤️❤️
Thanks Doc.
Your voice is soooo calming Thank you
I come back here when I need help through an episode. Thank you for this.
Thank you for this 🙏💗