4 Ways to Lower Anxiety & Stop Worrying
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- เผยแพร่เมื่อ 15 มิ.ย. 2024
- Chronic worrying has been called a ’thought disorder’, but it’s more a misuse of the imagination, and not just ‘all in your head’; worrying has consequences.
We can use our imaginations more productively to stop worrying, giving ourselves room to breathe. These 4 tips will help lower anxiety and stop worrying using solution-focused problem solving.
If you found this video helpful then please leave comment and hit the 'like' button - and subscribe to the Uncommon Practitioners channel for more videos.
All notes and references can be found on the original article:
▶︎www.unk.com/blog/4-ways-to-he...
We can use our imagination to positive ends using hypnosis. Learn how to use hypnosis to stop worrying here:
▶︎www.hypnosisdownloads.com/thi...
Get my reframing eBook 'New Ways of Seeing' free when you sign up for my weekly therapy techniques newsletter:
▶︎www.unk.com/u/new-ways-of-seei...
Video highlights:
00:00 Introduction
00:13 Worrying makes us miserable
01:05 Chronic worry: ‘If I didn’t worry, I’d be worried!
02:34 The role of the imagination in worry
04:15 How to stop worrying and start living: 4 powerful tips
04:26 Tip 1. Get distance from the worry
06:39 Tip 2. Organise the worry
08:25 Tip 3. Write down solution steps
10:28 Tip 4. Throw your worries away (or shred them)
---------------------------------------
▶︎ Follow Mark Tyrrell's Uncommon Knowledge self-help channel for more psychology tips @uncommon-knowledge
++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 Mark:
▶︎www.unk.com/blog/about-mark-t...
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Stay away from social media , Facebook , Instagram etc .
Amen.
Why
So are you talking about social media if you are yeah I don't mess with social media at all I never like social media it's a horrible thing to mess with just a bunch of garbage and stuff that no one needs to be messing with
Would you class TH-cam as social media?? 🤔
@@yesim289 cause you will be on a state of comparing and as a person you should only compare to your true self not others,sometime you think he is better than you but if you had only one info about him he will be worse than you
I like that: worrying as a misuse of imagination :)
Hello how're you doing hope you're safe?
So do I !
Great information! At 68 yo I worried most of my life and always thought the worst thing was going to happen; from a child and often for no rational reason. It does affect your whole day and life. Wasted many years!
I can empathize. I am 47
When you're in your deathbed you're still worried about life after death.
Romans 10:17 NKJV
So then faith comes by hearing, and hearing by the word of God.
Same here
I worry badly about 2 family members.
That’s me… I’m a doom-thinker… a chronic state of panic… so thnx for the advice!
same here
He has described me completely.😢
📖❤️✝️☝️
Romans 10:17 NKJV
So then faith comes by hearing, and hearing by the word of God.
Me too❤
I suffer from anxiety and always worrying about something, i was bought up in a negative childhood, its depressing
I've found this channel six months ago and you've been saving my life over and over again ever since, thank you so much 🙂💜💫
I found it last night and sonfar itmis great and the videos truly make me feel good and actually make me realize what silly games our mind plays with us
It’s so hard not to worry in this world we live in, covid, war, global warming, poverty, fuel crisis the list is endless, it’s all overwhelming and the feeling of being out of control makes me worry so much I live with with GAD and palpatations on a daily basis which I’m sure is due to the anxiety 😥
Same here ✊
I just happened to play your video just to have something in the background. Well, when you started to explain the 4 steps, my ears perked up. I am a chronic worrier but I do it subconsciously. It is habitual. Your techniques make a lot of sense and I will try them. They seem very powerful, thank you.
1:40 guy who was afraid of flying thought it was his worrying that kept the plane in the sky 😂 never thought of that but that's exactly why I worry too, as if it helps to stop bad things happening
Same
That tip about 'worrying time' is excellent. So simple. And ridicules somewhat the act of worrying. Tells it to bog off. Lovely stuff. To say thank you feels inadequate but thank you!
Yes! We oft say, "I'll worry about that later," but seldom actually set aside a real time-frame for doing so, allowing said worry to resurface unbidden, w/o warning or potential solution.
I’ve found the Buddhas teachings beneficial during the last forty years. Thankyou for,the talk
Thank you for what you do Mark!
The beard looks well on you Mark Tyrell !! Mark Twain- "Drag your thoughts away from your troubles, by the ears by the heels or any way you can manage it!" what a quote!! Sensational advice! A quote helps with this for some reason. Cheers.
12½ minutes of incredibly useful advice. Thank you...all for free 🙏
Honestly so grateful to find you.
Great video. Thank you
Wow thankyou for sharing.
Thank you for this video! Those are just great tips!
I'm glad that I found your channel...thank you for these piece of advice.
Thank you sir
very well explained ,thanks
THANK YOU!!!
Thank you great advice x
Thank you ..so interesting
This video is really nice. I am glad there are people like this on the internet. 👍🙂
Good info. Thanks. I found spirituality is only permanent solution.
Beautiful pieces of instructions against worries. Sometime many cultural and certain circumstances make worries,I do feel as the lesson to cope if we systematically handle and find meaningful solutions. Bad health and financial situation make us worry but stepping into the solutions with patients and resources will help us. Thanks sir for this great update.(USA)
Please pop
Brilliant and concise information..
Man! This is really cool! I like the angle of the imagination thing. I want to listen to more of your stuff. I want to STOP worrying.
📖❤️☝️✝️❤️
Romans 10:17 NKJV
So then faith comes by hearing, and hearing by the word of God.
the best way to not worry at these times is stay home, don't look TV, don't hear radio, read no news, see no other people. And don't even think to have a look on your mobile... It is the safest against all sorts of threats, tiny or big. Nowadays the worry is in the media.
Great video.
You’re a genius thank you so much
thanks for the video
I have this feeling that if something good happens and I celebrate then it will be followed by something bad or the happiness will go away. It's really weird but I think I will start controlling this and celebrate when there is a reason to celebrate.
Thanks for your help.
Super interesting. I can recognise my worry/anxiety is cranking up a few minutes after I wake up ... but you are spot on this must be a habit of sorts! I'm a very logical person in everything bar my worrying most likely because most of it it rooted in childhood. I guess I need to use my logical brain to tell myself that in reality the worry is only imagined or that there isn't actually a worry that warrants this magnitude of stress. Reassuring logical talk downs. I need to break this habit
... it's exhausting and after that level of anxiety I can see how it could feed into depression. Thank you. 🌼🌸🌼
You have two things backwards. First your illogical, not logical. Second, you don't tell your frontal cortex to think healthy thoughts. You tell your subconscious to do so. And I suggest you find a local hypnotherapist.
Romans 10:17 NKJV
So then faith comes by hearing, and hearing by the word of God.
I just recovered from a seizure caused in part by my anxiety and constant worrying. Stress is poison people, please seek help if ypu feel like ypure alwats worried
That’s me . Just can’t stop ! Madness . I’m sorry you are also suffering too . Take care . Everything sorts itself eventually
@@tazpoochie get help, it nearly killed me. It dont take too much to get help.
Sugar is poison for the body, stress is poison for the mind.
@@exwhyz33 enough stress can make you physically sick.. so it's not just bad for the mind.. it's bad for mind and body
@@jennyl7422 of course it is - i see it often.
I have been through traumatic things in childhood and it’s overtaking my life. All I get is pills or CBT. Realistically I need something deeper but it feels like no one is listening no matter how hard I try to seek help
God will listen and he can help
Giving myself time to worry is something useful I will take away from this clip, thank you!
I practice alot of what u talk about doc at the end. Simpler version though. I ask myself what am I scared off? Asking myself questions and if I breath really hard when I ask q specific question then that's what I'm scared off. Them I ask myself what I can do about it? Like u talked about. Sometimes it's taking life one day at a time cuz my solution can't be applied till it can be applied. Worry is a subconscious thoughts that most of the time we ain't even aware of what we are scared off and when we keep that connection with ourselves we find ourselves.
Dear Prof. Thank you very much for sharing-in depth psychological/psychiatric advice 🙏🙏. GBU.
Loneliness big factor.
Great 😊
thx mr Tyrell helped a lot I really appreciate the video can't believe its only 12 minutes long
Thank you mark i found your viedo very interesting
he's such a good psychologist
This video is good
What does a person do if they’ve been bullied by siblings,parents ,teachers,a mom that was hard to please,wouldn’t let you do your own thing,domineering,can’t have friends that are protestant,cant bake cookies,without her in my face she was her way or no way,a neighbor,years later after mom died said to me,she mistreated me,I’d see psychologists,try to figure why I had a learning disability it was awful growing up,I saw one when I was in my 30 s dad told that psychologist mom didn’t let me do things myself,moms friends,said she was hard to please,I think she was bipolar,or narccistic.
I am stressed when I remain still, scared to relax.. it’ s like i am afraid to listen to my body to much( heartbeat, tight chest…)
me too. It is not fun.
•freedom isn't free
•Trust in the principles
•It's not the thought it's the power you give it
•Happiness is a inner game
•The Sun is always shining even when clouds of fear circulate
•Live strong and live with passion
•do I need to take this seriously
•Be grateful ,to live with gratitude is empowering.
These are some pointers i use and hold your head high that you try.!!
I ALSO -ask myself-Is this something I’m currently facing ?
If it is something I’m currently facing how likely is it to happen? or is it just the imagination of ‘What if’.
make a plan if it is likely to happen or ask yourself-
What steps can I take to stop it happening
then do your best..
If you can’t change it let it go
Peace
@@landotees9512 i am sorry you feel so too. Maybe one day we will find a solution 💜
@@edwinromilly4645 n
nice words. I will think about this💜
I really get it
What if whatever it is that you are worrying about is completely valid? What if it is completely possible? This is what I'm "worried" about as well.
If I don't worry. I worry 😀😀
BEAUTIFULLY explained,not too fast or slow thus clearly understood. Much love and thanks. :)
Romans 10:17 NKJV
So then faith comes by hearing, and hearing by the word of God.
Great
Get that ceiling fixed mark Incase lol 😂
My mum use to think of things that she could worry about, this made her children worriers . I crochet and knit and listen to audio books and watch box sets
These are remedies to look away. Not solving issues.
I worried a lot when I was young, now I’m not young anymore.
It’s impossible not to worry that this world is currently so fucked up!
Being alone too play a big part or anxiety.
That is so true, you need people who love you, that is the best food for the soul.
Advice starts at 4 min. 1st 4 min describe problem.
Such a great video sir, when ever you go Tobago Dr they put you on a benzo without telling you about the withdrawl. Or dependence!!
Thank you for the content
God Bless
Michael
Any doctor who does this should be sued, as Roche were for the reckless promotion of such a dangerous drug, although I can only imagine it was settled with an NDA, still, if this is still happening then someone is culpable. Valium should generally only be used very short term so that most patients should never be given more than probably three doses to take home.
@@DR-nh6oo I agree Sir, what the Dr don't tell you is horrific how bad benzos are for you , and how they keep prescribing to you long term , instead of prescribing something non addictive and with out withdrawl!! Which my Dr failed to explain
Bless You
How long does the anxiety and depression last?. Course I’ve been suffering for it for a month after my x left me I worried of all things. I can’t even eat I just want to sleep and do nothing and the feeling of I’m all alone.
feeling things I shouldn't see, thinking things would never do therefore it drivesmecrazy, from bad thoughts, and telling people my problems not thinking will hurt them...but feeling guilty about it, fearing airplanes, living for 48 yrs without a normal life, but have kids and a grandkid and a great girlfriend I might lose because of my worries, irresponsiblilties, writing songs and learning how to do things quickly are a couple of my talents, bur my mind is starting to control... I could always use help, and I especially want to help others, thoughts are not actions, if the thoughts pass thru but are not intentionally thought, id like to call it the Devil, or false guilt, but I al lost, very lost, hope its not a crisis, I try to trust my girlfriend and I only make her upset, idk what to do
I had a panic attack this morning.Thats how much I worry. Not good.
•i say to myself-
I am blissfully dissatisfied(you can be happy while still wanting to achieve)
•You can rise up from anything you can completely recreate yourself ,nothing is permanent you're not stuck, you have choices ,you can think new thoughts ,you can learn something new ,you can create new habits,
•All that matters if you decide today and never LOOK BACK.
•So find out what makes you feel alive and lights you up, go out find it!!😜
& Remember nothing or no one is responsible for your freedom or HAPPINESS.
much Peace
Ed
I suffer with chronic worry. Started after my parents divorce as a kid. In my 30s and want to make it stop. I have considered hypnosis but dont think itll work on me
Currently living with my parents, how do I stop my mother from opening every single package that arrives for me, saying "I didn't read the name! I just open it thinking it's for me!" and then complains that unless I have something to hide I shouldn't care. WTF IS THAT!
Look into narcissistic mother's and see if she aligns with the symptoms.
Ship it to your work address if possible
Or ship your packages to the post office instead
She's full of crap, and flat-out NOSEY.
It is illegal for someone to open up another person's mail, at least in the US, unless the person is under 18, aka, a minor.
I call it WHEN, THEN...
WHEN I open your mail,
THEN you can open mine.
Until then, DON'T!
That's a privacy invasion.
It's about trust and respect. Have you earned trust and respect from them? If not, why not?
Write out your thoughts and feelings in a loving, respectful way, address the letter to her, and mail it to her... Certified Mail, Return Receipt. She'll have to sign for it. Send it to her work address, so she has time to process it?
You have many options...
Tread lightly.
Stand up to her, strong backbone, be VERY loving but firm.
Tell you that you love her dearly, but HER actions are causing a problem between you two, and you don't want that to happen.
Mom, have I EVER, EVER opened YOUR mail? Nope!
She knows that YOUR name is different than HERS, yet still continues the bad behavior!
Can you afford a Post Office mailbox, and put in an address change with the US Postal service, a mailbox facility like a local UPS store? They can be as cheap as $15/month, if you rent them for a year.
Google: Mail box rental store near (enter zip code). Call a few, taking notes about fees, location, close to work or home, etc.
Shhhh! Do not tell her, just do it.
Problem solved... yay!
Best wishes, from somewhere near Seattle...
P.S. Google
Dr. Les Carter
Narcissistic people.
Do some serious binge watching. He has been doing a series these past couple of months. Most vlogs are around 10 mins. He posts once a week, I think... ?
Take notes, go over them w mom, have her watch a few of Dr. Carter's vids w you (shhh, lol)...
Hey mom, found this neat guy on yt, He is a Clinical Psychologist w X years of experience... would you watch a few vids w me? Both of you need to take notes, and have a LOVING convo about what each of you two are learning about YOURSELVES.
Bring your dad or a friend along to watch, for moral support?
Pretend that it's about YOU (or someone you know), not HER!!
Move out 🙄
Thank you for the ideas, I run a group that deals with worrying and thought distortions and I am looking for different perspectives on how to address them.
Reframing wording how I talk to myself made a huge difference in my subconscious....... I don’t have Anxiety..... I say I have a HABIT of Anxiety or Worry..... subconscious knows HABIT can be broken/ changed....... ( WILL).......... I repeat a rhyme to, lol...... Anxiety is NOT REAL , it is an Emotion People May Feel , & as I’m saying it I imagine ANOTHER Feeling ( positive) & SMILE ( which triggers a message to the brain you are ok/ safe/ happy....... .( worrying is like a rocking chair , makes you feel like you are DOING SOMETHING USEFUL, but GETS you NOWHERE!).........my Fav is imagining myself back in my kindergarten class all lined up in front of the teachers desk. When we approach her she holds up a paddle one has a beautiful smiling face on it ( JOY) one has a scary afraid face. FEAR.......And she softly smiles and says “”” which emotion would you like to feel today , it’s your choice??? “”” (And in my mind I’m thinking who wouldn’t wanna pick fear???!!!...... )I softly say” JOY, please “” & smile skipping away...😊
I had no idea chronic worrying could lead to so many consequences. Another insightful video!
It effects your heart and life span etc. If I never had ptsd I'd do healthy stuff.
I have such severe anxiety
What do you do when your worrying /anxiousness is tied to a specific situation and a possible outcome. If a certain outcome happens it could have a disastrous outcome.
These last 2 / 3 decades we worry more partly because the last 2 / 3 decades we haven't been as happy as before that.
I had Covid two weeks ago, and, in spite of getting through with almost no problems, I worried so much that I got terribly depressed. I felt like dying all the time. I still do. So, what we put into our heads, it what reality becomes. Worrying is poison.
Strange, I am having the same problem... Verbatim. I got covid 2.5 weeks ago, and put myself into panic attacks... all medical people are like, you are fine... But I can't sleep and feel terrible brain fog, no doubt due to my anxiety/fear.
🎶☝️✝️❤️👍😍
Romans 10:17 NKJV
So then faith comes by hearing, and hearing by the word of God.
Excellent.
I worry only about being poor, never sick, never alone. Always had a job though. Saved some pennies. Now I am old enough that it might not be possible to be poor but I need to be savvy. Nearly there…might be OK. Looks OK but never quite safe…enough.
Generalized anxiety is not the same as 'worrying'.
Why do u say so?
Stop worrying about it
I have intrusive/racing thoughts about my ex/bestfriend nearly all day everyday. either its a memory, her voice, or thinking about her coming round the corner for example or just anything really, waking up and shes already on my mind like the thought of her name. I don't pay attention to the thoughts as I know it can just make them worse and more frequent. I see a therapist and I meditate everyday once in the morning and once at night. I've also been on antidepressants for a month now for my anxiety/depression. I don't do any compulsions to make these thoughts appear or dissappear i just let the thoughts be. Any idea what this is. Is it related to my anxiety or depression? Has anyone taken antidepressants and its helped their intrusive/racing thoughts? I know it can take from 6 to 8 weeks for the meds to kick In
The only good advice I have had for excessive rumination and obsession is not tot entertain the thoughts but to simply tell them to STOP and move on to do something else. It can help to talk it through with a good therapist but after a time is best to let it go, by almost any means possible.
Please research taking meds , because they work for some people and other people it makes it worse and you can get dependent on a med that’s not working or making worse and you might have a hard time getting off of something that’s making you worse . That happened to me and many others in my support group . So research any med you take .
I am curious how this could apply to someone who believes they have a terminal illness.
This was very helpful! How do you feel about manifesting?
Set your goals, make a step-by-step plan, put it on the Calendar and...
GO. FOR. IT!
Note my name, 🤣
You can do it!!
Best wishes, love and prayers, from your eternal sister in Christ somewhere near Seattle and around the World.
⚘🙏❤🙏⚘
I have one worry. I had ear crystals fall out and sent me in spins it’s herendious. Had it twice. Obviously after lots of sickness and hospitals and knowing it can happen again I worry each day how my head feels , I wish I could stop this daily worry it might happen again, it’s so bad when it does I can’t take it,,, how do I stop worrying it could happen any minute
Hello how're you doing hope you're safe?
What are ear crystals?
Epley manoeuvre worked for me. I had terrible vertigo.
I watch this whole video of yours and I do struggle with this a lot because I'm around family that does it a lot and I'm never around my papa and my grandma they're the both persons that I love because they believe in Jesus and I think that's what something that Jesus doesn't want us to do is worry
Ahh typical..
The more wisdom and genuinely caring you are the more I think I’m developing a innocent but yep that’s me and my teacher crush..
Am from the Private Fraser school of optimism. We're Doomed 😀😀
Stop worrying when you’re dead! Worrying is apart of living!
What if it has taken over your life? You just have no idea...
👍
I don't know if you could call it worrying but my problem is my mind just runes away it just jumps from one thing to another maybe I can get to explain it better to you sometime.
Some call going from one thought to the next "monkey mind." The unsettled mind swings from one thought to the next. There are many techniques that one can practice to slow monkey mind down and experience moments of refreshing release.
Is it practically possible to hold thought about worrying? And say I will worry about something later. That does not sound reasonable.
Me.. I think I do this
Hi i suffer .anxiety since plandimic i feel sooo depressed streesss
Awful isn't it
Me too
Get some certainty get a compelling future ,something that drives you and lights you up,get obsessed-
•your desire to thrive not just survive-
•Focus on what you want to create and what you want to give.
commit to real decision
•Life will move for you,you will become a force of nature.
•How is none of your business but 'WHY is.
•Change your perception change your rituals,change your Attitudes.
•How much potential have you?
Remember ONE SHOT😄
bring yourself to relaxed state no matter how long it takes find some quiet space within yourself and…
1. Allow yourself to rediscover the fundamental goodness within you, that’s present in every moment.
2. Allow yourself to rediscover the fundamental goodness of this very moment, that’s always available to you whenever you’re willing to focus on it.
This is the practice of letting go-of THINKING BETTER and LIVING BETTER-and simply accepting the moment as it is, and yourself as you are.
peace
Listen to your most favorite song music. It will drown worriness. It is tool to hear something pleasant besides your quiet self. It works !!
I hope everyone who visits knows you're not alone.
I do not HAVE WORRIES about ANYTHING, However I HAVE EXTREME, EXTREME , EXTREME ANXIETY, the MD. Tells me he has never ever seen any ANXIETY LIKE THE EXTREME ANXIETY THAT I HAVE,..started with MULTIPLE SYMPTOMS, heart palpitations vertigo, blurred vision, and the worst FATIGUED LIKE FIBROMYALGIA that still is in my system for more than seven months...and no Doctor can help me , this is out of control, no one knows why the SEVERITY of this EXTREME ANXIETY...can you please help me Giving me your advise....IT IS NOT MY IMAGINATION the pain is excruciating I can no longer can live like this, ... ,please ,please
Help me...Thanks a lot.
Let's cry to god he will hear us
I’m not an imaginative person - or I would have done well in mind powers
What about one’s instincts- one’s intuition - that spiritual inner knowing-
Should one quit coffee if you have anxiety? Does coffee help depression?
Drink water instead, be water my friend
Quit anthing that has caffeine and sugar. No coffe, no sodas, no black tea.
Coffee is bad for anxiety.
What do you want me too work on today
Worrying all the time is exhausting.
Free your mind of things that you can't control. Meditate and pray. It will give you peace.
It’s easier said than done 😞
1. Stress kills. humans cause this stress= stay away from humans! 2. Xanax and weed....FINI
Smoked weed since I was 14 and I’m now discovering that it’s a major factor in my anxiety…. Goes both ways.
1. wHISKEY 2. ?
1. Whiskey. 2. Arrests. 3. Broken relationships/ Alcoholic children. 4. Liver failure. and or Pancreatitis. (extremely painful way to go). Have fun with that!
With all due respect. I keep getting these guys telling me how to reduce my anxiety. And yet, they have some wife or SO remembering where their keys are at each day.
No great offense....but mansplaign at this point is code for: I can make money off telling people what to do whilst not understanding the anxiety I actually CAUSE around me.
😂 With all due respect, I think you're blaming other people for no reason .
Hi, I'm a narcissistic 32 stone epileptic diabetic Christian, with chronic athletes foot, eczema and Trimethylaminuria (fish odor syndrome). I sometimes get anxious that people don't want to be around me. Any advice?
Let's see.....you're a narcissist who smells like fish. 🐟 I can't imagine why people wouldn't want to be around you. 😂😂
😄😄😄 thank you for the worry-reduction laugh!
Anxiety is tied to weak adrenals. Licorice root is good for strengthening adrenals as long as you don’t have high blood pressure.
What a lot of unprofessional mis-information. Shame on you.
Wont-work unless you rule out health problems that contribute to it like hypoglycema