To manage my anxiety, I give myself 15 minutes a day that I allow my brain to have it's go at running tbrough the worries. I write them down. When my timer goes off I look through the list for actionable tasks and plan for those. I go about my day. If I start anxious thoughts I remind myself I've gone through those and have plans on addressing the ones I can. Anything else can wait till tomorrow's 15 min session.
great skill set! I try to do a worry apt. but when my outside stressors are very high, I default to "worry throughout the day". thanks for the reminder. Kyle, you are amazing and marvelous.
@@carolwhelihan1514 Reduce negative thoughts with a simple practice. Your breath and mind [brain] are closely related causing stress-anxiety. For a better life sit on a chair, neck straight, eyes closed and observe the sensations of your incoming--outgoing breath at the entrance of the nostrils for 5-10-15 minutes or more. Don’t fight your thoughts. Slowly the mind will relax. No deep breathing needed. Do the practice without any expectations. Change happens from within by itself. Day or night, when taking a walk, sitting in a park, when reading, before sleep etc sit or lie down and observe your breath. Like me, make this a lifetime daily habit to have a good life. Reduce watching social media and avoid constipation as it affects the mind instantly. Best wishes Shyaaam Sir. -Counsellor.
@@Ash-nk8lk Reduce negative thoughts with a simple practice. Your breath and mind [brain] are closely related causing stress-anxiety. For a better life sit on a chair, neck straight, eyes closed and observe the sensations of your incoming--outgoing breath at the entrance of the nostrils for 5-10-15 minutes or more. Don’t fight your thoughts. Slowly the mind will relax. No deep breathing needed. Do the practice without any expectations. Change happens from within by itself. Day or night, when taking a walk, sitting in a park, when reading, before sleep etc sit or lie down and observe your breath. Like me, make this a lifetime daily habit to have a good life. Reduce watching social media and avoid constipation as it affects the mind instantly. Best wishes Shyaaam Sir. -Counsellor.
Psilocybin saved my life. I was addicted to heroin for 15 years and after Psilocybin treatment I will be 3 years clean in September. I have zero cravings. This is something that truly needs to be more broadly used in addiction treatment.
A lot of people have testified about this and I really want to give it a shot. I put so much on my plate and it definitely affects my stress and anxiety levels
The Trips I've been having have really helped me a lot,I finally feel in control of my emotions and my future and things that used to be mundane to me now seem incredible and full of nuance on top of that I'm way less driven by my ego and I have alot more empathy as well
When I have anxiety, I experience physical sensations that are often overwhelming. I learned to give these sensations a minute and let them go through my body without trying to neither deny what I am experiencing nor reject it. I let myself experience the whole thing: the accelerated heart beat, the weakness in my legs, the empty in my stomach, the shaking, the sweating. I stop and experience these feelings as they happen and then they go away. For me, it feels like these feelings have a cycle and if I let the cycle complete, it ends. If I resist them, they continue to be there causing suffering for hours.
My daughter feels the same as what you feel right now but she struggles with the negative thoughts and makes her feel disappointed. Are you getting relaxed when getting over the cycle of anxiety?
@@melindaapron3716 hi Melinda, first I want to tell you that I feel for your daughter. I grow up with a lot of anxiety but never spoke about it - I didn’t know that wasn’t normal, I thought everyone felt the same way. She is lucky to have someone around her that is aware of what she is experiencing. In my experience, letting the physical sensations happen helps me in the moment but of course it doesn’t prevent the anxiety to come back (although I noticed that not resisting these sensations makes the next episode less powerful). I deal with anxiety as a chronic condition that I live with. Some people have other chronic conditions, I have this. Dealing with it as something that is here helps a lot - I no longer spend time and energy trying not to have anxiety and that makes me less anxious. I think there is some magical steadiness in acceptance (?) But the thing that helps me a lot is facing my thoughts. I don’t know how to explain in this in this short text but what I do is, I pay attention to my thoughts and then I assess the truthfulness of them. For example, if I feel anxious about something at work, I stop for a second to really pin down what I am afraid of (make it less generic). It takes courage to admit to myself what the actual fear is - so it could be something silly as “they will find out I don’t know enough about this or that”. Once I know what it is, I then ask myself: am I the only person at work that fears not knowing everything? Am I the only person who doesn’t know everything? Am I supposed to know everything, really? Once I ask myself questions like these I look around and I see that I am not alone in this. We all have insecurities. Not all admit or show - but mine aren’t that different from theirs. That seems like a long process but once I went through this a few times it became something I can do very quickly. So for me, when it happens, I feel it without resisting it, I ask myself what is it that I fear and then I assess the fear - this didn’t cure my anxiety but helped me be confident that when I experience an episode I can go through it knowing the experience will go away. The negative thoughts in my head have been helpful protecting me from a lot of stuff. I thank my fears and then I ask my brain to assess them, to see if we (as in my brain and body) need to react or just let it go. I share my experience with love but I am not a healthcare worker so I would always recommend looking for professional help as this is an invisible condition that deprived me from so much in life and I hate seeing others going through the same. Wishing you and your daughter all the best
@@nadineF thank you for sharing your experience with me, that is definitely what my daughter is feeling, stress from her job that went on and on and before you knew it anxiety afflicted her. I research here on what to do to help her, read people with anxiety experiences so i can help her. Thank you so much for giving me some clue.
Thanks Nadine, this is really effective, I think, for many of us. It can be hard to et the courage to do it, but it is very helpful to learn it. I've taught myself this kind of thing, after years of A and D and ptsd from a life threatening experience (and then years of compounding injury, not knowing what was going on). It has been a savior for me. Thanks!!!
My daughter passed away July 2020 and anxiety is so bad. I find that when I’m focused on my grandchildren it helps me so much as well as going out of my way to do random acts of kindness every day in her honor helps me feel good.
2:06 mindfulness moments around de day - every time you wash your hands take that time to be completely in that momento 3:10 you are NOT your thoughts - don’t believe everything you think 11:19 remember that if you succeed one time you will succeed again. In other words if you get over one episode of anxiety you will get over the next ones !!!!! THANK YOU KYLE!!!!❤❤❤😊
“You are not your thoughts.” Recognising the thought and detaching myself from it is the most helpful for me. I also constantly remind myself to concentrate solely on what I can control at that moment. If it’s out of my hands, I make an effort to recognise the intrusive thought and tell myself the ball is not in my court. Also, I find the phrase, “It is what it is”. Helpful. Things are not always what I hope, wish or believe them to be and that makes life easier.
My one, I learnt many years ago - wash your dishes by hand paying extreme attention during the process and dry them with a towel by hand. This is the best !
Saying “no” without guilt. Making sure if I’m saying “yes”‘ to something that it’s not for the wrong reason. Being honest about my limits without guilt. It’s when I do too much, spread myself too thin that I become very anxious and stressed. That’s something that I have to personally monitor. And also accepting that not everyone has to be ok with, or understand, my boundaries, but I still have to place them regardless.
Stop sinning no matter how small and then pray see what happens. I think I've been healed the reason I'm not sure is because I think when I start some of the old behaviors up God allows it to return.
For social anxiety I use the 'fake it til you make it' technique. If you pretend you are confident and likable you can start to feel that way a little. Also realizing that everyone else is too wrapped up in their own inner world to dwell on your mistakes helps a lot. You might be feeling awkward and embarrassed and kicking yourself for your mistakes but they may be feeling the same or worrying about something else in their life or trying to remember to buy cay food.
My way of being mindfulness is to have the ‘doing things veryyyyy slowly’ session in the bathroom in the morning when I brush my teeth/ take a bath. Do it like 10 times slower for each movement. For example, when you reach your arm to grab a toothbrush, reach it sooo slow then stop, grab it, then slowly move it to your mouth. The slower, the best, as your mind will be able to follow each of your movement. At first it would feel annoying, but you will feel calm almost instantly when you walk out of the bathroom.
Something that helps me as a grounding exercise when I’m feeling really overwhelmed with the physical symptoms is putting my awareness and attention in my feet. Works best bare foot, I feel the texture of the floor, I wiggle my toes and really focus on those sensations. I love this when I’ve just woken up and feel a little jittery it’s really helpful.
My go to when anxiety starts: “Fear not, I am with thee; oh, be not dismayed, for I am thy God and will still give thee aid. I’ll strengthen thee, help thee, and cause thee to stand, upheld by my righteous, omnipotent hand” (see Isaiah 41:10). If I say it three times, especially focusing on the first six words... I'm good to go.
Kyle, I just wanted to tell you that I find this series both practically helpful, and, on a personal level, very comforting. While therapists are definitely useful, it's so much more meaningful to me to hear someone who actually has depression, anxiety, etc talk about realistic management strategies. It also makes me hopeful to see someone who clearly has a very successful career despite their mental health struggles. :) Please continue this series- you have a great presentation style!
Try deliverance...it's not fake. I had it bad enough I didn't even go to the door to get the pizza I'd write in to leave it at the door. It was a demon of strife and Jesus is the way. You can't just sit and pray and because that will not work, I believe you have to repent that means turn away from whatever sin you may be committing first. Maybe it's a laundry list of small sin. I found out it doesn't matter how much you steal or who you steal from God will label you a thief. Lol okay thats fair. Maybe if you're lucky he will give you a taste if his power so that you won't lose hope but I can't believe I wasted my life being oppressed by satan. They will make you feel dumb for searching out Jesus but when you find him you will be the one who feels dumb, for wasting so much time being unhappy just because you were too blind.
My therapist said that contact with cold (ice cubes was the example) to your temples can help snap you out of the anxiety loop. Since I can't always access ice (plus it's messy,) I substituted ice with beautiful smooth stones that are a type that stay cold longer and shed heat quickly. It has helped a number of times.
Such a great idea!! 😊I like the idea of smooth stones much more than ice cubes! I’ll have to find some smooth stones… which did you find work best? Thanks again for the helpful tip here!! Many thanks 🙏🏻
@@shaunrussell4558 - kyanite comes in some really pretty colors (mostly shades of blue) and had a unique property of shedding head readily and being cool most of the time. I'd recommend them any the! In the hot summer I'll wear a bread necklace of them and they feel like a small portable AC to me. When they get to warm you just need to shake/swing them around a bit and they cool down fast.
When I'm feeling depressed, I look around and see others who 'appear' to have it worse than me. If I can remind myself that I'm not at the bottom, that I am overplaying the magnitude of my situation, it often helps me feel a bit more grounded and in control.
My mother is the ultimate in catastrophe thinking. The amount of energy she put into an assume outcome was more than trying to prepare for it. I found over the years myself doing this as well among other classic trauma narratives . I realized that at 53 it's time change the narrative. Peeling back the lineage of family toxicity has not been easy, but the journey so far has been liberating. Channels like this help. There is comfort in the concept of strength in numbers. Thank you
My family is messed up also. Fortunately these skills can be learned, just like exercise conditions our bodies. I can learn to detach and be patient. I don’t have to engage with every thought. Or even with other people’s behavior.
Changing careers, sobriety, exercise, taking GABA and l-theanine and most importantly staying away from narcissists all made a huge impact on my ability to manage my depression and anxiety.
You know what helps my anxiety, is doing the task that is bothering me. If I’m having anxiety over my clothes piling up at the back of my door, I will fold/put for washing. If it is not night I will start the laundry, if it is night I will get the washer ready for washing in the morning. If I’m bothered about the dishes not being done, I will do them as soon as possible. This is really calming to me to see tasks that were giving me anxiety done.
Julia Kristina is another great therapist who teaches that a thought is just a thought, that my thoughts are not necessarily true, and that we should get curious about our thoughts, instead of letting them control our feelings. It's great stuff and Ms. Kristina is on TH-cam with some good programs.
I just discovered this channel and I think it’s going to help me a lot. My stress, irritability and feelings of being overwhelmed and a failure really got to me this past weekend. Those physical symptoms are so unpleasant and concerning. When I called to get an appointment with my doctor, I was told that the earliest time available was mid-summer! I worry about my adult kids and husband worrying about me. My daughter is very good to talk to but I don’t like to unload on her so I’m trying to figure this out for myself. This channel is comforting with tips and reassurance that I’m not alone. I think this support will be helpful.
When I start noticing that I'm going down a spiral of anxious thoughts, I sometimes just ghink of myself as a friend. And then I try to treat myself the way I would treat my friend. And well...it works for me.
Hey Kyle, TH-cam sent me this feed and this is the first time I have ever seen you without a mental healthcare provider by your side. Thank you for the great presentation and giving of your time in sharing the healthy mindful habits you have introduced into your everyday life. All of those steps are powerful, but even more impactful is your honesty about your own personal mental journeys. I related to all of them and it's true that there are so many tools to help us keep layering towards mental peace. Thanks again.
I really liked this video! One tip I got taught during group therapy years ago, was to ask yourself 'Will I remember this five years from now?'. For me, when the answer is no, it makes me feel immediately calmer about it. Even if the anxiety doesn't go away completely, it usually feels less intense. On the rare occasion the answer is yes, I ask myself if I'll likely still feel the same way about the situation or thing that's making me anxious in five years and usually the answer is that I won't. I think it helps me understand if something is actually a big issue or if my anxiety disorder is just making it feel huge and scary. It doesn't work with everything but you'll be surprised how much it can help with general anxiety.
Emily, To feel better reduce negative thoughts with a simple practice. Your breath and mind [brain] are closely related causing stress-anxiety. For a better life sit on a chair, neck straight, eyes closed and observe the sensations of your incoming--outgoing breath at the entrance of the nostrils for 5-10-15 minutes or more. Don’t fight your thoughts. Slowly the mind will relax. No deep breathing needed. Do the practice without any expectations. Change happens from within by itself. Day or night, when taking a walk, sitting in a park, when reading, before sleep etc sit or lie down and observe your breath. Like me, make this a lifetime daily habit to have a good life. Reduce watching social media and avoid constipation as it affects the mind instantly. Best wishes Shyaaam Sir. -Counsellor.
Kyle, the types of tips you shared are the type I hope more professionals start to offer. We've all heard the sleep, exercise, healthy eating comments from doctors. It's the moment of debilitating, heart pounding anxiety we need tips on. Yours help. Thank you!
Meditation on my lunch break has actually helped me quite a bit. If it’s in a conference room or your car, if you can find 20/30 minutes a day it helps.
I say to myself ‘I have 10 toes….I have ten toes….- and i let that be my focus…for that allows me to be able to walk and live well… and it’s something I can be calm and grateful about…. Just found your channel today. Thank you!
Nailed it Kyle... I always project and assume people are upset with me and it causes so much anxiety... Love the "I am having the thought____". Will try it, Thank you!
This video popped up in my fyp, as if it’s a message to remind me that I can do it. Thank you for being an inspiration. I tend to use a method called “turn No to yes” which basically means that each time I’m thinking negative or having a bad idea cross my head, I immediately turn it to the opposite and think of it positively. Excuse my English guys I’m still learning 🤍 hope this is helpful to anyone here
30 years of anxiety and depression. I finally discovered it was MSG. I love ramen, even the cheap stuff, and had been eating it since college. Other than that, I eat pretty well. Studies galore now about how preservatives and additives (flavor and color) can trigger people. It compounds, so it can be a gradual process.
Kyle: When I wake up, I get out of bed immediately to prevent an anxiety or panic attack. After getting out of bed, I do a simple morning routine. I take my medication, I feed the cats, and then I take out the garbage. After this ritual, I feel somewhat grounded for the day. I am diagnosed with schizoaffective disorder. It is lovely to see you again. COVID-19 has seemed to worsen symptoms for the mentally ill. Yes, being at home all day cannot be helpful for our mental health. I have had to suspend my ballet, Taekwondo, and violin training. I am at home writing my first book to be published with the help of my editor. My memoir is about my lived experience with mental illness. I have yet to read your book! I am sure I would benefit from learning about your experiences as an animal trainer. It is lovely to see you again in this format. Thank you for your familiar presence.
One thing I do, when the anxiety literally paralyzes me, is start moving really slowly at first and even stop and let me get paralyzed again, when this kind of coma kicks in, to after that start moving again , and a bit more , and mostly after a while, almost without noticing when exactly, I.get into a reasonable rithm this way. Good video. I like the participation level it brings.
Absolutely love your channel! I am now managing my BPD, and feel a lot more in control of my life! 32 years old and BPD makes my life make so much more sense!!!! So thank you!!!! I am thriving now!
Yooh...The first tip worked instantly after hearing it. What I did was to put all my concentration to the rest of the video and man I was able to complete the hole video without any mind destructions!!it really works... I'll definitely gonna try it over and over again!! Thanks a lot!!
I'm a typical overthinker, so small mishaps tend to become inflated in my mind into the massive, world ending problems. To combat this, I started reminding myself of one rule: if it won't matter in 72 hours, then it doesn't matter right now, and frankly, most things won't matter in a day or less because what has passed has passed, and no one else actually even remembers that mishap. Hope this helps someone
Counting backwards from 10 in a language other than your native tongue. (Over & over until you feel regulated again) It has stopped the onset of MULTIPLE anxiety attacks/ hyperventilating for me.
I started having panic attacks a few months ago because I had physical symptoms indicating a heart attack (luckily, it wasn't a heart attack, but since that day I fear having a serious disease or sth in the weirdest situations). Everyone basically tells me to remind myself that it's "just panic" and "not to worry", which obviously makes it even worse because when you're IN a panic attack, you CAN'T "just think positive" and focus. So what I do INSTEAD when I have a panic attack, is trying to make a list in my head about why it wouldn't be that bad if I'd die in that very moment (I know it sounds kind of suicidal, but I'm not, it just helps me because my body is convinced that I'll die, so my mind needs to play along with that until the attack is over). I hope this helps someone out there - you are not alone 💛
@@vaelentina I'm so sorry this happened to you, I hope you're feeling better by now! It turned out I actually really had a heart disease and my psyche reacted to it. I battled with several panic attacks after that but now that it's been a while and I'm healthy again, I didn't have a single one ever since.
@væl So here is my advice for you as someone who has gone through several panic attacks at different points in my life. First priority is to sit/lie down somewhere, if possible also have a surface against your back as there is a high chance you faint because of your accelerated heart rate and fast breathing. Your next priority is to direct the focus of your thoughts to whichever one of your senses is still working alright (you might be hearing a ringing sound or feel like your ears are stuffed with cotton so all sound feels muted, sight might be getting blurry or black, your body could be trembling lightly or a lot etc). For me I had my sense of sensation working properly so once I sat down on my computer chair and made sure my back was against the backrest plus my feet were firmly on the ground I started thinking how my socks were fuzzy and warm, the leather of the chair felt nice and cool, I focused on the feeling of my clothes on my skin and meanwhile kept breathing in and out in order to gradually make my breaths become deeper inhales and exhales rather than short ones as this normalizes your breathing pattern and is the best strategy to calm down the rapid beating of your heart (the two key factors of panic attacks). Afterwards, once it's over, make sure you stay in the position you are in for at least 2-4 more mins before getting up as you are very likely going to be quite shaky and feel like a wrung out towel, which could lead to you falling down as you get up. Try holding/leaning onto something solid if there is anything as such around to use until you feel more strength in your legs and your balance is back properly. Hope this helps, in case you find yourself experiencing another one or you learn someone you know has them as well.
Omgg I recently starts having panic attacks last month and omg they’re absolutely terrible everytime they happen it feels like I’m about to die. and like you explained I had the same symptoms of a heart attack but the doctors told me my heart was fine. I absolutely know how you feel and Just know your not alone I wish they would just go away :( but they don’t there’s come a point where I don’t even know what to do anymore everytime they happen it feels like I’m about to die.
Thanks for the tips. I would like to share one lifestyle change I made in my life too! Taking some time to just sit peacefully in the morning before starting my day. I don't think about anything intentionally, I just let thoughts pass through my mind until it is all quiet. I also observe my surroundings (anything around me: the wall of my room, the balloons near my cupboard...) and try to just say one good thing about myself. I recently realised that I was internalising a lot of hatred toward me, when previously I used to think I was almost incapable of hating. So I have started be kind with myself as I try to be with others 😊. Life's becoming better. It is not magic, neither a cure. Just something that helps me stay put, and even if anxiety knocks at my door the serenity I gather in the start of my day helps me refocus my energy to better things and extinguish the stress and anxiety. ❤️ When I was still in school, I started waking up before the alarms went off. I realised that the morning alarms were also a cause of anxiety for me. I stopped putting deadlines on every dream I had. I could do these and many more things just because of the peaceful morning time I started giving to myself. 😊
Hena A dlakha, To feel better reduce negative thoughts with a simple practice. Your breath and mind [brain] are closely related causing stress-anxiety. For a better life sit on a chair, neck straight, eyes closed and observe the sensations of your incoming--outgoing breath at the entrance of the nostrils for 5-10-15 minutes or more. Don’t fight your thoughts. Slowly the mind will relax. No deep breathing needed. Do the practice without any expectations. Change happens from within by itself. Day or night, when taking a walk, sitting in a park, when reading, before sleep etc sit or lie down and observe your breath. Like me, make this a lifetime daily habit to have a good life. Reduce watching social media and avoid constipation as it affects the mind instantly. Best wishes Shyaaam Sir. -Counsellor.
The first trick I literally started doing a few days ago and I noticed how much quieter my mind has been and how much calmer my body has felt. Like, yes, I know I have to X,Y and Z but right now I’m doing W, so don’t worry about it. Speaking on the second tip, this concept and the following sentence specifically are what I attribute to a huge part of my spiritual awakening… “you are not your thoughts, you are not even the thinker of your thoughts, you are the observer of it all.” And I remember that initial sense of power that gave me to remain objective, however I’ve never used it in this practical way and I’m going to try to use this too from now on, “I’m having the thought that ____” And to the third trick, I love this but the way that I make it more concrete is reaching out the energy of my future self. The one who has processed and moved on from whatever it is still bothering me. I also like to think about how time isn’t linear so technically, you’re already over it! Once you back your brain into thinking this way it becomes easier and easier. However, I just realized how anxious of a person I actually am and because of that I’m just starting to see where it manifests and impacts my life. This video was helpful. Thank you, I will be checking other videos out too for sure 😁
The acceptance component of ACT was truly life changing for me. Just understanding that it is ok to feel anxious and giving that feeling the compassionate attention it's crying out for was enough to cut my anxiety in half.
I experienced anxiety and developed depression when i was around 4/5 years old, because every day violence and muder attempts at home by my father. By the time I was like in second grade i started having panicking and OCD followed by depression, avoidance and panic attacks. But I could Only realise what I was going through since the last 2-3 years. Now at my late 20s I'm combating with all the previously mentioned conditions and with 'failure to launch syndrome'. Did multiple jobs but before completing a years i was back at home, though I hated the presence and the ongoing abuse from my father. Because my mom still lives there at Home and she protected me from all my father's attempts to show and make us feel afraid, as if he is gonna kill me and mother. The fact that He never killed any of us, put me perplexed. Anyway I'm alive and and I still don't know how can i cure myself from the Trauma that started since the inception of my memory and still on going, and I'm not sure whether I can heal myself at least half of my Trauma and the mental health conditions. Sometimes I think it's a gift, because i can always try not to deliberately inflict pain on anyone. Because like many I knew the taste of tears. And only the ash knows the experience of burning.
Something that has helped me tremendously is called the "Sedona Method." I highly encourage you to look it up and to learn this method for yourself if you are struggling with unwanted, uncomfortable feelings. Basically, it is about accepting the way you feel, fully allowing yourself to feel the sensations in your body, to see the pictures and hear the thoughts that come up, to welcome the emotions so to speak, and then letting everything go. This is the bottom line, but it goes much, much deeper and with consistant effort you can ease off the anxiety, maybe even get to a state of complete peace. It works for me, and I highly recommend it to everyone.
All great tips! My favorite is #3- the reminder that eventually the emotional charge of an event will disolve and neutralize. It may take work, and generally takes time, but the emotional charge can transform and become just a memory. For anxiety, sometimes I observe and name the sensations I feel, and remember that I 've experienced this before and survived in the past.
This video conveniently showed up on my algorithm today after a prolonged anxiety moment. You gave great tips but I think listening to your voice was what really helped ease my anxiety somehow.
In the 3rd strategy of overcoming anxiety, where you reminded yourself that if you got over one anxiety in the past , you can get over the current one as well. That's great motivation. I would like to know what helped you get over it the first time.
Yes! As preventive medicine. I do 10 deep breathing 3x a day. Has become a habit. It helps to reduce stress in general and WHEN I myself in a stressful situation it’s automatic and more effective. Thank you ✋
Maybe everyone knows about this already, but it really helps me; name five things you see, five things you physically feel and five things you hear. I say them out loud, if the situation permits. Example "I see the sunlight on the car seat, I see that woman's red shirt, I see the knocked-over trash can" etc...."I feel the chair touching my back, I feel a slight breeze on my cheeks, I feel my feet snug in their shoes"...etc. etc.
I find EFT tapping quite helpful when i notice im getting anxious or panicked, and grounding techniques like you mentioned while washing your hands. The trick is to remember to do them. I work in Healthcare so I was my hands alone, I'm going to try and create a link between hand washing and grounding so I'm doing it more often. Thank you so much for your videos!
1.FOCUS I’m telling myself this when I’m in middle of thoughtful storm and full ON anxiety, so this word now becomes my immediate attention back to the moment alarm! 2. Telling my self:( it’s not the end of the world!) whenever I witnessed an embarrassing situation so it can ease till it pass by .. 3. Telling myself: ( it didn’t matter! Or Why I am caring much ?) for any situation that can affect my self esteem so I will stop myself from personalizing it and draining me into a dark sad thoughts..
thank you for reminding me about mindfulness. I had been doing it daily and now noticed I had slacked off. I will begin again 😊 Also if I start obsessing over a thought, I mentally slap my cheek. That's a stop reminder, with no harm.
When I start to feel overwhelmed, which usually brings on anxiety, I stop and take “brain naps”. I lay down in bed with an eye mask, even if I’m not tired, and put on soothing meditation music for an hour or just lie in silence. I let thoughts flit in and put of my head while trying not to hold onto any too hard unless they’re fun. It gives me an opportunity to take a break from what’s going on in my day, week, whatever and just relax my mind. I do this most days and especially if I know something is coming up in my day that will possibly be anxiety inducing or stressful. Sometimes I can even stop in the middle of a stressful task and go take a “brain nap” as a way to reset my anxiety and stress levels.
A shtyn, Reduce negative thoughts with a simple practice. Your breath and mind [brain] are closely related causing stress-anxiety. For a better life sit on a chair, neck straight, eyes closed and observe the sensations of your incoming--outgoing breath at the entrance of the nostrils for 5-10-15 minutes or more. Don’t fight your thoughts. Slowly the mind will relax. No deep breathing needed. Do the practice without any expectations. Change happens from within by itself. Day or night, when taking a walk, sitting in a park, when reading, before sleep etc sit or lie down and observe your breath. Like me, make this a lifetime daily habit to have a good life. Reduce watching social media and avoid constipation as it affects the mind instantly. Best wishes Shyaaam Sir. -Counsellor.
A little bit of anxiety is good when we are in danger and then we burn it off but it's totally different than an anxiety disorder. I have had both since childhood but full hysterectomy triggered it worst.
@@jessie9653 its because your hormones are changing. Get your hormone levels checked and thyroid. Before I had my hysterectomy I was almost 47 and under alot of stress and my family doctor told me that I probably didn't have much hormones left anyways because I only had the one ovary left that was going to be taken out and I didn't know so I believed her. After my surgery I was doing ok recovering the first 8 weeks except that I developed insomnia so she prescribed me prometrium (progesterone) which didn't help and then she gave me sleeping pills and I could only sleep 4 hours so I had to wait after week 9 to go back to work because I have a very physical job and I was there an hour and someone asked me how I was and I started crying uncontrollably and was feeling panicked. My friend walked with me to our supervisors office and I had to go home. I couldn't function. The emptiness swept over me and my anxiety and panic worsened and took a breakdown of major depression and developed an anxiety disorder so the point of my story is that I trusted my doctor because she was a woman and my surgeon was also a woman and they should have gone over it with me about the hormones and suggested that I go on them as soon as I was operated on. I went on them last year but not much improvement because I went so long without them. So get your levels checked and take care. I pray for all the best for you. And let me know how you make out if you decide to get checked. Also checked your B12.
@@georginarandolphgirl66 I did see my doctor and he said I was going through menopause 😲 I just turned 40. But after talking to my mom and Aunts and grandma. They all went through it young as well. I could cry all the time. I was constantly worried about all of my family dying. Unfortunately 3 people have passed away very recently in my family 😔 my anxiety has been through the roof I feel like I don't want to live I can't seem to get any sleep.... I've been talkin to a natural path for hormones and I upped my vitamin D3 to 50,000iu weekly, started taking magnesium and valerian root and thankfully it's starting to help😊
@@jessie9653 I am so very sorry for your losses. Its very difficult losing family members. That's what my anxiety is about losing my husband and my mom. We have lost 4 close family members and 3 dogs in 3 years and it just triggered that fear in me. I am glad that you are seeking the natural route and I wish that I would have because I have tried many antidepressants and only the one I am on now helps a little. I have had insomnia since my surgery which triggered major depression but I have also learned about a breathing technique that Dr Andrew Weil talks about called 4-7-8. You breath in for the count of 4 hold it for a count of 7 and then forcefully breathe out your mouth for the count of 8 and do it 4 times twice a day for a month and then increase the cycle to 8 counts twice a day. I was very skeptical but it is meant to calm down your nervous system and it helps some but I just only started doing it 2 weeks ago. Menopause can trigger alot in a woman and I too have had horrible depression to the point that I wanted God to call me home but I pray and hang on and there is improvement. Hang on and don't give up. We are all here for a reason but if you get to the point where you can't cope and feel suicidal then please tell your doctor. Your life is important. You might not think that you matter but you do. I will pray for you and send loving thoughts your way. Hugs
@@georginarandolphgirl66 thank you, I'm sorry for your losses as well. I will continue to keep my head up. I keep telling myself to deal with just one day at a time, because looking into the future just makes me think of a million what ifs. Losing family members this year to Covid has been horrible. My cousin, then my Uncle then 7 days later my grandma. My mom got sick and I was petrified but thank God she had a very mild case. 🤷 Maybe the shot helped. No one else has gotten it and I'm to scared to get it.
Thank you for EXPLAINING mindfulness! No one ever does, and it's frustrating, because how am I supposed to do it if I don't know what it is? So thank you for being more specific on what it is and how to do it 💖
Great point. Also, there are different definitions of mindfulness. Different practices. But it can also refer to a state of consciousness. Quite frustrating when terms are not clearly defined and thrown out there.
Definitely a practice in mindfulness along the same lines of what you were saying, but when I have racing thoughts, I try to focus on the feeling of the sensations on the inside of the palms of my hands and feet. It’s usually warm (and usually sweaty) but the warmth is actually kind of comforting, so the mindfulness and comfort works as a dual action to help calm me down. Thanks for your video. I’m a new subscriber and have really enjoyed your videos and dry humor so far! 😊
There’s one thing that can help. Common situation at the airport traveling by myself. I just watch people how calm they are. I try to make a little story. This man just walked by might go to a business meeting or this couple right after him might go to a holiday. If they can do it I can do it. This is a safe place. People around me show no sign of anxiety, so why should I be nervous. I repeat in my mind many times: if they can do it, I can do it.
I just started to watch your videos hope you have more coming 😊 I think we all as human beings get anxiety or depression as part of being human, it’s how you handle it . I lost my mom and dad the past 10 years. My kids are grow up both did well in college 😊 I retired around 4 years ago. I’m 64 years old now since I retired I realize time is flying by. And I realize I’m on the last chapter of my life. With that said I been learning to: Go with the flow of life not to resist it. Like water keep flowing not stopping. That life also. It helps me when something comes up to keep flowing like water . And take each day as a gift and enjoy the present moment. Is it easy no but training my mind to be mindfulness 🧘♀️ and I read philosophy books and meditation in morning and evening it seems to at least calm me down thanks ❤
Damn sorry to hear that, damn I barely had my anxiety for about 2 weeks shit is a living hell for me and I’m 17 years old I try to stay strong everyday and i exercise everyday and it have black circles around my face but I try to pray and it kinda helps me stay strong
You are awesome. I very much enjoy your perspective. When I become aware of anxious or negative thoughts I immediately shift my thought to an image in my head of a serene and still place that I have traveled to, and brought me peace. It almost always 're-sets" my thought process.
Something I’ve learned recently is to face your anxiety head-on and the goal here is to not fear it. Do not tell yourself “I’ll feel better later” - be in the moment. Recognize that you feel anxious and as such try to accept that you do. The more deep you go into this anxious feeling, the more you realize that it’s not dangerous and it’s simply a normal response to something that worries you. Challenge yourself and be in your anxiety as you do. Of course, you should do this in moderation so it doesn’t end up becoming worse.
Michelle, To feel better reduce negative thoughts with a simple practice. Your breath and mind [brain] are closely related causing stress-anxiety. For a better life sit on a chair, neck straight, eyes closed and observe the sensations of your incoming--outgoing breath at the entrance of the nostrils for 5-10-15 minutes or more. Don’t fight your thoughts. Slowly the mind will relax. No deep breathing needed. Do the practice without any expectations. Change happens from within by itself. Day or night, when taking a walk, sitting in a park, when reading, before sleep etc sit or lie down and observe your breath. Like me, make this a lifetime daily habit to have a good life. Reduce watching social media and avoid constipation as it affects the mind instantly. Best wishes Shyaaam Sir. -Counsellor.
@@gillianjones2143 Constipation is one of the reasons that leads to anxiety because the mind and body are related--one affects the other leading to psychosomatic problems. Heal your constipation and do the practice I mentioned to feel better. Before doing anything in the morning drink a glass of warm water slowly and then repeat 1 hr before lunch and dinner. Avoid spicy, oily food and reduce processed food. Have an early dinner and go to bed 90 minutes after eating. Do the breath observing practice before sleep. Having lemon water also helps smooth bowel movements. Meet your physician if you don;t pass bowels for more than 3 days. Ideally it should not happen. Best wishes
This morning I was feeling anxiety and what helped me is talking to Jesus and then the thought came to my mind to be thankful, even thankful for the littlest of things. So I was just looking around to find the littlest of things to be thankful for and it helped me to be in a better mood.
These tools are incredibly helpful! Thank you Kyle. To ease my anxiety, I have found the work around self-compassion from Kristin Neff to be really helpful. For me, this involves giving myself some loving kindness. As she suggests, in one example, I softly touch my arm or hand, and tell myself how hard the situation would be for anyone, with an awareness that it’s so normal to feel that way, as others have and do. It has greatly helped me!
This will sound either strange or inspire an eye roll. Whatever. It works for me. Whenever I get anxious about something I have to do, I visualize a time in my life when I felt capable, strong, and wonderful. So, for example, if I have an 'I am less than' kind of thought, I visualize how I felt after I ran a marathon. I remember how awesome I felt about myself at that moment. Over time, that visualization began to make me stand up straighter and walk with more confidence, and it bled into areas where I was less confident. So now, when I feel 'less than', I visualize 'marathon Stacy' and begin to counter the 'less than' thoughts with 'Why can't I?" thoughts.
You must recognise and own it to understand your anxiety. It might be linked to childhood or relationship trauma. Finding a good understanding counsellor is important when you are ready to talk. It takes as long as it needs to work through our complex emotions and fears and we all have insecurities. Life is short so live and love each day I really value my life as a nurse you see people run out of time. Keep strong and find something to laugh about each day and love someone ❤️❤️
This is a really nice video. For me personally I avoid constantly multitasking. It went to a point where I was just incapable to existing without something happening in my background and me doing one thing at a time.
the brush teeth part is amazing and powerful. i am practicing mindfulness by using the brush teeth method almost 15 years. Apparently, my awareness and consciousness increased just after 3 months, and i can have better to manage my anxiety. those who interest can read the book, the Miracle of mindfulness, the author teach reader how to "wash plates" at chapter 1 , to reach what and how to practice mindfulness. it was indeed amazing book!
When panic attack happens You feel all the fears of dying or heartattack When I first face the panic attack I go to the ER and tested everything and the report came normal , now when I go.through all this videos and see people's with same problems like mine I feel really safe . I have one trick to handle anxiety , when some thought comes or when you start to overthink tell your brain to deal with it and you continue your daily life! life is beautiful and each one of you are precious ! Just handle this thoughts stay positive and breathe it's nothing serious!!
I never saw my thoughts as truly me. I have had many moments I was taken aback by my own thoughts, not really expecting the thought I had. I thought most people had this until I found out there are many people who do not see their thoughts as another part of themselves that just speaks up whenever it feels like it.
I use several "tools" in my toolbox to try to deal with my anxiety. I don't know if it's outside the box, but when my anxiety starts getting out of control, I go for a brisk walk. The reason is that I notice my anxiety feeds off my physical energy, so walking briskly uses the energy that my anxiety would normally feed off, and during the walk I can then work through what is making me anxious with a clearer head. Journaling is another way, because anxiety for me tends to be this vague freak out feeling, and unless I journal and get specific about exactly what is causing me anxiety, it will get worse. I describe exactly what is causing my anxiety and then list logical, tangible reasons why it's not valid. Trying to look at my anxiety from a third person point of view (like observing a friend/loved one going through it) sometimes helps, because it sometimes allows me to observe the anxiety rather than feeling it and letting it control me.
So first, you are such a wonderful host! Brilliant, so well prepared yet so authentic... thank you! On other ways of dealing with anxiety - someone taught me to space my virtual meetings (I am sure this can be applied to physical meetings as well) so that when something gets me worried, stressed, pissed off especially about the future .. I deal with it with outward calm. But right afterwards (not later, not two days later, right afterwards) I get in a a safe physical (and virtual space!) and get it out physically - and that depends on the person. Sit ups, push ups, kickboxing, whatever... so it's not just that we need exercising, but that sometimes we need a physical release to whatever we are feeling. Super difficult to do in back to back meetings, or when work leads into personal space.... so it is important to build those few moments to release physically. So end you next meeting of an hour at 55 minutes and release that negative energy!
Regular daily fully focussed prayer, meditation helps a person mentally,emotionally and physically 100 % guaranteed. Also listening to verses of the holy religious texts being rcited/ read melodiously and even reciting/ reading them helps greatly.
What works: mindfulness, my thought is not me, this will pass like before, exercise, dance What doesn't work: breathing Thank you for sharing about mindfulness examples. It helps me to understand mindfulness better ❤
I actually use the breathing techniques everyone who has anxiety knows of, but I honestly enjoyed the “I am having the thought that” … I’ll apply it to my life and also be mindful when I wash my hands, since this is something I do a lot. Thank, Kyle.
Try in search youtube " Wim hof breathing exercise for begginers 3 rounds " its fantastic , you less anxious no panic attacks! great to start a day with this breathing :)
I learned this "mindfullness" with OSHO when i was nineteen. He said: whatever you do... Do it intensily and tottally. Be in the present moment here and now. This simple fenomenon is meditation.
ive recenetly developed panic attacks that happen during a semi-dissociative state. just looking at yourself in the mirror can really root you back into your body. i usually do it while washing my hands and splash a little water on my face. helps a toooon.
I do this: when I'm angry or frustrated, especially if the feelings are powerful, I give myself 5 minutes to scream or tell them off in private. After 5 minutes (sometimes I need much less), I say out loud, " I'm Ok now; I can let this go." If I cannot let go that easily, I ask myself: "What evidence do I have that things are the way I think they are?" because looking for proof of my thinking always grounds me. Thank you for Tip #3; I will add it to my "proof strategy" since if I got over things in the past, I know I can do it again.
1. Questioning your anxious thoughts "Is this really true?" 2. "Will this matter in 3, 5, 7, 10 years time?" 3. Invest time, effort, emotion, your focus and attention to things that make you genuily happy, and that you love with passion. I love my child and cycling and my bikes, and swimming. I turn my focus to these three areas of my life whenever a unplesant situation that riggers my anxiety arises
I used to waste time checking my ashtrays to make sure they wouldn't start a fire. It would cause me to be late. I finally got angry enough at myself that I told myself, if it burns down deal with it later. I knew in the back of my mind everything was okay but I would still stress over it not being okay. I have learned to backtrack myself when facing an issue that is only a random thought that won't let me be. Generally, I can remember taking care of it.
Teresa: Have you been able to find a method or technique to be at peace with your decision to stop rechecking the ashtrays? My family doctor says I have obsessive-compulsive disorder. I check and recheck as well.
@@Jenatorre I got tired of hassling myself if that makes sense. Now I basically tell myself to live with it and then I fix my mind on something truly important and refuse the other thought access to my conscious mind. It takes practice and workm
Thanks so much Kyle for sharing your personal and effective tips ... I was already using the last one, telling myself "hey big girl, you've been through worse than that, you can overcome this" 😜 And I'm certainly going to use the "I'm having the thought that blah blah blah, and it's only a thought." I have another tip for my anxiety attacks, and it's simply to visualize immediately that the part in me that is having the distress is my inner child, or a younger me, seeing her with love, understanding and compassion, and then I tell her (sometimes out loud 😂), "It's ok to feel anxious, but how about NOT trying SO hard to be perfect ? And accepting making mistakes ? As long as I've known you, you've always been trying to do your best, so that's fine" It usually works, I suppose it's because it's a way to validate my feelings, acknowledge my good will, and I'm parenting myself at the same time.... Without blaming or shaming myself 😊
I love that i was already doing the visualization of younger self and reflective if I was still her now what would she do and how would She react. How would I try to help her to be able to have a support system of people in the future. Which I seriously don’t have right now at a time it’s high risk and crucial for my wellness but it is what it is I’m alone and no one is my shoulder to lean on or want to be around even the few people i tried to reach out to could seem to not be phased or feel any urge to just come keep me company at a time I really would not be hitting them up if I was okay and wasn’t so serious. So I’m totally going to use that next Time I’m seeing lil me well younger. 16 year old me or other times it’s 11 year old me Or 5 year old me. Lol she really is each diff at the diff ages. Just depends whose strength traits I need to pull from and utilize to come forth to get through the attack that’s gripping me to not move or speak or anything.
I suffer from anxiety with my fair share of panic attacks. It all started in law school. I have three tips 1. Make a playlist of instant calming guided meditations or short clips that relax you. If you search on TH-cam calm panic attack fast there’s a wonderful little 1-2 minute clip of calming music and a flower that blossoms and recedes that paces your breathing 2. Prayer, it is my form of guided meditation where I am only thinking about reciting the prayer and nothing else (I also have a playlist for my favorites 3. Anointing oils and aromatherapy oils. These have been a godsend for me. If I feel a panic attack coming on I put my frankincense oil on my hands and then my neck and temples. I breathe the smell in deeply and it instantly grounds me and brings me back to the present. The smell is also super relaxing to me. I also have herbal stress relief balms that I rub on my temples and neck before sleep that comforts me. I’ve also heard weighted blankets help or self warming blankets. But haven’t tried them yet ❤
I get a lot of anxiety about work situations/co-workers. I ran across a video with Ru Paul and he said something that I literally use about everything " If they don't pay your bills, don't pay them no mind" ...It's helped me!
Great way of explaining these. Not new to me but the presentation of it was great and really helped to remind me. I'm really struggling right now. Underweight, depressed, panic attacks and agoraphobia which brings on more problems.
My outside of the box, mindfulness trick is to do something crafty. I have done many different projects in the past, but right now I am sewing rope bowls. Yes, bowls made out of rope. It requires my complete focus, but no talent and I have a physical product at the end that I can be proud of (or better, yet, give away to somebody). One thing I really like about this particular task is that I can stop and start as needed. Have 3 free minutes, hop on the sewing machine. Get interrupted? No problem, just stop mid stitch. It’s helping me right now through an anxious time.
Dancing is a relief practice to me. It is actually excellent exercice, and very good for coordination, mindfullness and émotion connecting through the movement. Nice Day !
Thanks so much Kyle for sharing your personal and effective tips ... I was already using the last one, telling myself "hey big girl, you've been through worse than that, you can overcome this" And I'm certainly going to use the "I'm having the thought that blah blah blah, and it's only a thought." I have another tip for my anxiety attacks, and it's simply to visualize immediately that the part in me that is having the distress is my inner child, or a younger me, seeing her with love, understanding and compassion, and then I tell her (sometimes out loud ), "It's ok to feel anxious, but how about NOT trying SO hard to be perfect ? And accepting making mistakes ? As long as I've known you, you've always been trying to do your best, so that's fine" It usually works, I suppose it's because it's a way to validate my feelings, acknowledge my good will, and I'm parenting myself at the same time.... Without blaming or shaming myself
![Here's How the 3 Levels of Anxiety Actually Work [Stress, Smooth Muscle, & Cognitive]](http://i.ytimg.com/vi/RtW_9MM4MFc/mqdefault.jpg)
To manage my anxiety, I give myself 15 minutes a day that I allow my brain to have it's go at running tbrough the worries. I write them down. When my timer goes off I look through the list for actionable tasks and plan for those. I go about my day. If I start anxious thoughts I remind myself I've gone through those and have plans on addressing the ones I can. Anything else can wait till tomorrow's 15 min session.
great skill set! I try to do a worry apt. but when my outside stressors are very high, I default to "worry throughout the day". thanks for the reminder. Kyle, you are amazing and marvelous.
Just screenshotted this!
@@carolwhelihan1514 Reduce negative thoughts with a simple practice. Your breath and mind [brain] are closely related causing stress-anxiety. For a better life sit on a chair, neck straight, eyes closed and observe the sensations of your incoming--outgoing breath at the entrance of the nostrils for 5-10-15 minutes or more. Don’t fight your thoughts. Slowly the mind will relax. No deep breathing needed. Do the practice without any expectations. Change happens from within by itself. Day or night, when taking a walk, sitting in a park, when reading, before sleep etc sit or lie down and observe your breath. Like me, make this a lifetime daily habit to have a good life. Reduce watching social media and avoid constipation as it affects the mind instantly. Best wishes Shyaaam Sir. -Counsellor.
@@Ash-nk8lk Reduce negative thoughts with a simple practice. Your breath and mind [brain] are closely related causing stress-anxiety. For a better life sit on a chair, neck straight, eyes closed and observe the sensations of your incoming--outgoing breath at the entrance of the nostrils for 5-10-15 minutes or more. Don’t fight your thoughts. Slowly the mind will relax. No deep breathing needed. Do the practice without any expectations. Change happens from within by itself. Day or night, when taking a walk, sitting in a park, when reading, before sleep etc sit or lie down and observe your breath. Like me, make this a lifetime daily habit to have a good life. Reduce watching social media and avoid constipation as it affects the mind instantly. Best wishes Shyaaam Sir. -Counsellor.
Great work piecing all thoughts into actionable chunks 🔥Gives the mind a break from all the heavy lifting!
Psilocybin saved my life. I was addicted to heroin for 15 years and after Psilocybin treatment I will be 3 years clean in September. I have zero cravings.
This is something that truly needs to be more broadly used in addiction treatment.
Yes, bergwilly11_
A lot of people have testified about this and I really want to give it a shot. I put so much on my plate and it definitely affects my stress and anxiety levels
The Trips I've been having have really helped me a lot,I finally feel in control of my emotions and my future and things that used to be mundane to me now seem incredible and full of nuance on top of that I'm way less driven by my ego and I have alot more empathy as well
@@zarkos2313Is he on instagram?
Shrooms was the best trip I had. It was an amazing experience.
When I have anxiety, I experience physical sensations that are often overwhelming. I learned to give these sensations a minute and let them go through my body without trying to neither deny what I am experiencing nor reject it. I let myself experience the whole thing: the accelerated heart beat, the weakness in my legs, the empty in my stomach, the shaking, the sweating. I stop and experience these feelings as they happen and then they go away. For me, it feels like these feelings have a cycle and if I let the cycle complete, it ends. If I resist them, they continue to be there causing suffering for hours.
My daughter feels the same as what you feel right now but she struggles with the negative thoughts and makes her feel disappointed. Are you getting relaxed when getting over the cycle of anxiety?
@@melindaapron3716 hi Melinda, first I want to tell you that I feel for your daughter. I grow up with a lot of anxiety but never spoke about it - I didn’t know that wasn’t normal, I thought everyone felt the same way. She is lucky to have someone around her that is aware of what she is experiencing.
In my experience, letting the physical sensations happen helps me in the moment but of course it doesn’t prevent the anxiety to come back (although I noticed that not resisting these sensations makes the next episode less powerful).
I deal with anxiety as a chronic condition that I live with. Some people have other chronic conditions, I have this. Dealing with it as something that is here helps a lot - I no longer spend time and energy trying not to have anxiety and that makes me less anxious. I think there is some magical steadiness in acceptance (?)
But the thing that helps me a lot is facing my thoughts. I don’t know how to explain in this in this short text but what I do is, I pay attention to my thoughts and then I assess the truthfulness of them. For example, if I feel anxious about something at work, I stop for a second to really pin down what I am afraid of (make it less generic). It takes courage to admit to myself what the actual fear is - so it could be something silly as “they will find out I don’t know enough about this or that”.
Once I know what it is, I then ask myself: am I the only person at work that fears not knowing everything? Am I the only person who doesn’t know everything? Am I supposed to know everything, really? Once I ask myself questions like these I look around and I see that I am not alone in this. We all have insecurities. Not all admit or show - but mine aren’t that different from theirs.
That seems like a long process but once I went through this a few times it became something I can do very quickly.
So for me, when it happens, I feel it without resisting it, I ask myself what is it that I fear and then I assess the fear - this didn’t cure my anxiety but helped me be confident that when I experience an episode I can go through it knowing the experience will go away.
The negative thoughts in my head have been helpful protecting me from a lot of stuff. I thank my fears and then I ask my brain to assess them, to see if we (as in my brain and body) need to react or just let it go.
I share my experience with love but I am not a healthcare worker so I would always recommend looking for professional help as this is an invisible condition that deprived me from so much in life and I hate seeing others going through the same.
Wishing you and your daughter all the best
@@nadineF thank you for sharing your experience with me, that is definitely what my daughter is feeling, stress from her job that went on and on and before you knew it anxiety afflicted her. I research here on what to do to help her, read people with anxiety experiences so i can help her. Thank you so much for giving me some clue.
@@nadineF I do feel the same ... It increased with age .....
Thanks Nadine, this is really effective, I think, for many of us. It can be hard to et the courage to do it, but it is very helpful to learn it. I've taught myself this kind of thing, after years of A and D and ptsd from a life threatening experience (and then years of compounding injury, not knowing what was going on). It has been a savior for me. Thanks!!!
My daughter passed away July 2020 and anxiety is so bad. I find that when I’m focused on my grandchildren it helps me so much as well as going out of my way to do random acts of kindness every day in her honor helps me feel good.
I am sorry to hear about you. This is the sad news a parent goes through in their lives. God gives strength to bear the loss you are going through.
May I ask, How old is your grandchildren?
@@shad6519 thank you
@@shad6519 my daughter left a 2 year old girl and 8 year old boy. And I have a 9 and 10 year old from my oldest daughter.
Acts of kindness without expecting anything in return really helps. Unconditional 💕
2:06 mindfulness moments around de day - every time you wash your hands take that time to be completely in that momento
3:10 you are NOT your thoughts - don’t believe everything you think
11:19 remember that if you succeed one time you will succeed again. In other words if you get over one episode of anxiety you will get over the next ones !!!!!
THANK YOU KYLE!!!!❤❤❤😊
“You are not your thoughts.” Recognising the thought and detaching myself from it is the most helpful for me. I also constantly remind myself to concentrate solely on what I can control at that moment. If it’s out of my hands, I make an effort to recognise the intrusive thought and tell myself the ball is not in my court.
Also, I find the phrase, “It is what it is”. Helpful. Things are not always what I hope, wish or believe them to be and that makes life easier.
Nice👍. You are not your thoughts)
Thanks for that saved what you wrote so I can re-read it.
I write love letters to myself. Things like “your doing the best you can” “you’ve done hard things before you can do it again”
lol, that's awesome :)
What a great idea. I am going to start doing this! Thanks!
this is so sweet! 😭💕 you are so kind to yourself, I love that 🙏💕
Fantastic !! Also calms that inner voice that tends to go negative so quickly all the time.
I just did this few minutes ago and wooow, it felt great. Thank you..
My one, I learnt many years ago - wash your dishes by hand paying extreme attention during the process and dry them with a towel by hand. This is the best !
Saying “no” without guilt. Making sure if I’m saying “yes”‘ to something that it’s not for the wrong reason. Being honest about my limits without guilt. It’s when I do too much, spread myself too thin that I become very anxious and stressed. That’s something that I have to personally monitor. And also accepting that not everyone has to be ok with, or understand, my boundaries, but I still have to place them regardless.
I just love your comment. Very important point to be noted.
Stop sinning no matter how small and then pray see what happens. I think I've been healed the reason I'm not sure is because I think when I start some of the old behaviors up God allows it to return.
For social anxiety I use the 'fake it til you make it' technique. If you pretend you are confident and likable you can start to feel that way a little.
Also realizing that everyone else is too wrapped up in their own inner world to dwell on your mistakes helps a lot. You might be feeling awkward and embarrassed and kicking yourself for your mistakes but they may be feeling the same or worrying about something else in their life or trying to remember to buy cay food.
Well you have to tell your self you're the shit if not then that's how you going think
My way of being mindfulness is to have the ‘doing things veryyyyy slowly’ session in the bathroom in the morning when I brush my teeth/ take a bath. Do it like 10 times slower for each movement. For example, when you reach your arm to grab a toothbrush, reach it sooo slow then stop, grab it, then slowly move it to your mouth. The slower, the best, as your mind will be able to follow each of your movement. At first it would feel annoying, but you will feel calm almost instantly when you walk out of the bathroom.
Something that helps me as a grounding exercise when I’m feeling really overwhelmed with the physical symptoms is putting my awareness and attention in my feet. Works best bare foot, I feel the texture of the floor, I wiggle my toes and really focus on those sensations. I love this when I’ve just woken up and feel a little jittery it’s really helpful.
My go to when anxiety starts: “Fear not, I am with thee; oh, be not dismayed, for I am thy God and will still give thee aid. I’ll strengthen thee, help thee, and cause thee to stand, upheld by my righteous, omnipotent hand” (see Isaiah 41:10). If I say it three times, especially focusing on the first six words... I'm good to go.
Kyle, I just wanted to tell you that I find this series both practically helpful, and, on a personal level, very comforting. While therapists are definitely useful, it's so much more meaningful to me to hear someone who actually has depression, anxiety, etc talk about realistic management strategies. It also makes me hopeful to see someone who clearly has a very successful career despite their mental health struggles. :) Please continue this series- you have a great presentation style!
I agree. This is very helpful
Agree! This video is so helpful and Kyle has a voice tone which can make me calm down.
I agree! I hope you do more of these Kyle 👍🏽
@@colleendaniels6884 mmllk
Try deliverance...it's not fake. I had it bad enough I didn't even go to the door to get the pizza I'd write in to leave it at the door. It was a demon of strife and Jesus is the way. You can't just sit and pray and because that will not work, I believe you have to repent that means turn away from whatever sin you may be committing first. Maybe it's a laundry list of small sin. I found out it doesn't matter how much you steal or who you steal from God will label you a thief. Lol okay thats fair. Maybe if you're lucky he will give you a taste if his power so that you won't lose hope but I can't believe I wasted my life being oppressed by satan. They will make you feel dumb for searching out Jesus but when you find him you will be the one who feels dumb, for wasting so much time being unhappy just because you were too blind.
My therapist said that contact with cold (ice cubes was the example) to your temples can help snap you out of the anxiety loop. Since I can't always access ice (plus it's messy,) I substituted ice with beautiful smooth stones that are a type that stay cold longer and shed heat quickly. It has helped a number of times.
Such a great idea!! 😊I like the idea of smooth stones much more than ice cubes! I’ll have to find some smooth stones… which did you find work best? Thanks again for the helpful tip here!! Many thanks 🙏🏻
@@shaunrussell4558 - kyanite comes in some really pretty colors (mostly shades of blue) and had a unique property of shedding head readily and being cool most of the time. I'd recommend them any the! In the hot summer I'll wear a bread necklace of them and they feel like a small portable AC to me. When they get to warm you just need to shake/swing them around a bit and they cool down fast.
@@KizerCreativemay I ask where you order yours from? TY
Nice I’ll try that
Argue with my negative self-defeating thoughts, never done that before, but I've started doing that lately, now my main priority to protect myself)
When I'm feeling depressed, I look around and see others who 'appear' to have it worse than me. If I can remind myself that I'm not at the bottom, that I am overplaying the magnitude of my situation, it often helps me feel a bit more grounded and in control.
My mother is the ultimate in catastrophe thinking. The amount of energy she put into an assume outcome was more than trying to prepare for it. I found over the years myself doing this as well among other classic trauma narratives . I realized that at 53 it's time change the narrative. Peeling back the lineage of family toxicity has not been easy, but the journey so far has been liberating. Channels like this help. There is comfort in the concept of strength in numbers. Thank you
I can relate to that.
So now you overcame that? Well, good on you sir!
My family is messed up also. Fortunately these skills can be learned, just like exercise conditions our bodies. I can learn to detach and be patient. I don’t have to engage with every thought. Or even with other people’s behavior.
I can relate too!
Changing careers, sobriety, exercise, taking GABA and l-theanine
and most importantly staying away from narcissists all made a huge impact
on my ability to manage my depression and anxiety.
Yes gonna get that too
I wish changing careers was as easy as said so.
@@noraaa8479 It took me 12 years but when I look back I was standing in my own way
Substance is my problem
@@AlexCruz-ms2yjSame. I’m trying though. 51 days sober recently gave me hope that it’s attainable and it is for you too 💪
We don't know if our thoughts are true. Realizing that is a great tool to help with anxiety. Thank You for that.
You know what helps my anxiety, is doing the task that is bothering me. If I’m having anxiety over my clothes piling up at the back of my door, I will fold/put for washing. If it is not night I will start the laundry, if it is night I will get the washer ready for washing in the morning. If I’m bothered about the dishes not being done, I will do them as soon as possible. This is really calming to me to see tasks that were giving me anxiety done.
Julia Kristina is another great therapist who teaches that a thought is just a thought, that my thoughts are not necessarily true, and that we should get curious about our thoughts, instead of letting them control our feelings. It's great stuff and Ms. Kristina is on TH-cam with some good programs.
I just discovered this channel and I think it’s going to help me a lot. My stress, irritability and feelings of being overwhelmed and a failure really got to me this past weekend. Those physical symptoms are so unpleasant and concerning. When I called to get an appointment with my doctor, I was told that the earliest time available was mid-summer! I worry about my adult kids and husband worrying about me. My daughter is very good to talk to but I don’t like to unload on her so I’m trying to figure this out for myself. This channel is comforting with tips and reassurance that I’m not alone. I think this support will be helpful.
When I start noticing that I'm going down a spiral of anxious thoughts, I sometimes just ghink of myself as a friend. And then I try to treat myself the way I would treat my friend. And well...it works for me.
Wow, what a great 💡 idea. It's funny I'm always told I have all the right things to say to help someone and yet I can't seem to help myself
Hey Kyle, TH-cam sent me this feed and this is the first time I have ever seen you without a mental healthcare provider by your side. Thank you for the great presentation and giving of your time in sharing the healthy mindful habits you have introduced into your everyday life. All of those steps are powerful, but even more impactful is your honesty about your own personal mental journeys. I related to all of them and it's true that there are so many tools to help us keep layering towards mental peace. Thanks again.
I really liked this video! One tip I got taught during group therapy years ago, was to ask yourself 'Will I remember this five years from now?'. For me, when the answer is no, it makes me feel immediately calmer about it. Even if the anxiety doesn't go away completely, it usually feels less intense. On the rare occasion the answer is yes, I ask myself if I'll likely still feel the same way about the situation or thing that's making me anxious in five years and usually the answer is that I won't. I think it helps me understand if something is actually a big issue or if my anxiety disorder is just making it feel huge and scary. It doesn't work with everything but you'll be surprised how much it can help with general anxiety.
Emily, To feel better reduce negative thoughts with a simple practice. Your breath and mind [brain] are closely related causing stress-anxiety. For a better life sit on a chair, neck straight, eyes closed and observe the sensations of your incoming--outgoing breath at the entrance of the nostrils for 5-10-15 minutes or more. Don’t fight your thoughts. Slowly the mind will relax. No deep breathing needed. Do the practice without any expectations. Change happens from within by itself. Day or night, when taking a walk, sitting in a park, when reading, before sleep etc sit or lie down and observe your breath. Like me, make this a lifetime daily habit to have a good life. Reduce watching social media and avoid constipation as it affects the mind instantly. Best wishes Shyaaam Sir. -Counsellor.
Double inhale then exhale slowly by mouth.. it helps.. repeat asneeded.. and pray.. thank the LORD..
It will die a natural death🙏
Kyle, the types of tips you shared are the type I hope more professionals start to offer. We've all heard the sleep, exercise, healthy eating comments from doctors. It's the moment of debilitating, heart pounding anxiety we need tips on. Yours help. Thank you!
Meditation on my lunch break has actually helped me quite a bit. If it’s in a conference room or your car, if you can find 20/30 minutes a day it helps.
Definitely, those 'quick' tips do not get down to the core issue so it's good you are going deeper!
I say to myself ‘I have 10 toes….I have ten toes….- and i let that be my focus…for that allows me to be able to walk and live well… and it’s something I can be calm and grateful about…. Just found your channel today. Thank you!
Nailed it Kyle... I always project and assume people are upset with me and it causes so much anxiety... Love the "I am having the thought____". Will try it, Thank you!
This video popped up in my fyp, as if it’s a message to remind me that I can do it. Thank you for being an inspiration. I tend to use a method called “turn No to yes” which basically means that each time I’m thinking negative or having a bad idea cross my head, I immediately turn it to the opposite and think of it positively. Excuse my English guys I’m still learning 🤍 hope this is helpful to anyone here
30 years of anxiety and depression. I finally discovered it was MSG. I love ramen, even the cheap stuff, and had been eating it since college. Other than that, I eat pretty well.
Studies galore now about how preservatives and additives (flavor and color) can trigger people. It compounds, so it can be a gradual process.
Kyle: When I wake up, I get out of bed immediately to prevent an anxiety or panic attack. After getting out of bed, I do a simple morning routine. I take my medication, I feed the cats, and then I take out the garbage. After this ritual, I feel somewhat grounded for the day. I am diagnosed with schizoaffective disorder. It is lovely to see you again. COVID-19 has seemed to worsen symptoms for the mentally ill. Yes, being at home all day cannot be helpful for our mental health. I have had to suspend my ballet, Taekwondo, and violin training. I am at home writing my first book to be published with the help of my editor. My memoir is about my lived experience with mental illness. I have yet to read your book! I am sure I would benefit from learning about your experiences as an animal trainer. It is lovely to see you again in this format. Thank you for your familiar presence.
One thing I do, when the anxiety literally paralyzes me, is start moving really slowly at first and even stop and let me get paralyzed again, when this kind of coma kicks in, to after that start moving again , and a bit more , and mostly after a while, almost without noticing when exactly, I.get into a reasonable rithm this way.
Good video. I like the participation level it brings.
It stops you moving
Absolutely love your channel! I am now managing my BPD, and feel a lot more in control of my life! 32 years old and BPD makes my life make so much more sense!!!! So thank you!!!! I am thriving now!
Yooh...The first tip worked instantly after hearing it. What I did was to put all my concentration to the rest of the video and man I was able to complete the hole video without any mind destructions!!it really works... I'll definitely gonna try it over and over again!! Thanks a lot!!
To overcome anxiety I have been listening to The Anxiety Guy, his resources videos and podcasts took me from coping to healing
Mindfulness has been major for keeping me from depression
I'm a typical overthinker, so small mishaps tend to become inflated in my mind into the massive, world ending problems. To combat this, I started reminding myself of one rule: if it won't matter in 72 hours, then it doesn't matter right now, and frankly, most things won't matter in a day or less because what has passed has passed, and no one else actually even remembers that mishap. Hope this helps someone
Counting backwards from 10 in a language other than your native tongue. (Over & over until you feel regulated again) It has stopped the onset of MULTIPLE anxiety attacks/ hyperventilating for me.
Love this idea
I started having panic attacks a few months ago because I had physical symptoms indicating a heart attack (luckily, it wasn't a heart attack, but since that day I fear having a serious disease or sth in the weirdest situations). Everyone basically tells me to remind myself that it's "just panic" and "not to worry", which obviously makes it even worse because when you're IN a panic attack, you CAN'T "just think positive" and focus. So what I do INSTEAD when I have a panic attack, is trying to make a list in my head about why it wouldn't be that bad if I'd die in that very moment (I know it sounds kind of suicidal, but I'm not, it just helps me because my body is convinced that I'll die, so my mind needs to play along with that until the attack is over). I hope this helps someone out there - you are not alone 💛
Accurate, this just happened to me yesterday.
@@vaelentina I'm so sorry this happened to you, I hope you're feeling better by now! It turned out I actually really had a heart disease and my psyche reacted to it. I battled with several panic attacks after that but now that it's been a while and I'm healthy again, I didn't have a single one ever since.
@væl So here is my advice for you as someone who has gone through several panic attacks at different points in my life.
First priority is to sit/lie down somewhere, if possible also have a surface against your back as there is a high chance you faint because of your accelerated heart rate and fast breathing. Your next priority is to direct the focus of your thoughts to whichever one of your senses is still working alright (you might be hearing a ringing sound or feel like your ears are stuffed with cotton so all sound feels muted, sight might be getting blurry or black, your body could be trembling lightly or a lot etc). For me I had my sense of sensation working properly so once I sat down on my computer chair and made sure my back was against the backrest plus my feet were firmly on the ground I started thinking how my socks were fuzzy and warm, the leather of the chair felt nice and cool, I focused on the feeling of my clothes on my skin and meanwhile kept breathing in and out in order to gradually make my breaths become deeper inhales and exhales rather than short ones as this normalizes your breathing pattern and is the best strategy to calm down the rapid beating of your heart (the two key factors of panic attacks).
Afterwards, once it's over, make sure you stay in the position you are in for at least 2-4 more mins before getting up as you are very likely going to be quite shaky and feel like a wrung out towel, which could lead to you falling down as you get up. Try holding/leaning onto something solid if there is anything as such around to use until you feel more strength in your legs and your balance is back properly.
Hope this helps, in case you find yourself experiencing another one or you learn someone you know has them as well.
Omgg I recently starts having panic attacks last month and omg they’re absolutely terrible everytime they happen it feels like I’m about to die. and like you explained I had the same symptoms of a heart attack but the doctors told me my heart was fine. I absolutely know how you feel and Just know your not alone I wish they would just go away :( but they don’t there’s come a point where I don’t even know what to do anymore everytime they happen it feels like I’m about to die.
@ZZZ it's the fear of death they will not stop until you accept that we have to die
Going for walks in the forest. Works every time.
YES !!!!! And swimming!
Thanks for the tips. I would like to share one lifestyle change I made in my life too!
Taking some time to just sit peacefully in the morning before starting my day. I don't think about anything intentionally, I just let thoughts pass through my mind until it is all quiet. I also observe my surroundings (anything around me: the wall of my room, the balloons near my cupboard...) and try to just say one good thing about myself. I recently realised that I was internalising a lot of hatred toward me, when previously I used to think I was almost incapable of hating. So I have started be kind with myself as I try to be with others 😊. Life's becoming better. It is not magic, neither a cure. Just something that helps me stay put, and even if anxiety knocks at my door the serenity I gather in the start of my day helps me refocus my energy to better things and extinguish the stress and anxiety. ❤️
When I was still in school, I started waking up before the alarms went off. I realised that the morning alarms were also a cause of anxiety for me. I stopped putting deadlines on every dream I had. I could do these and many more things just because of the peaceful morning time I started giving to myself. 😊
Hena A dlakha, To feel better reduce negative thoughts with a simple practice. Your breath and mind [brain] are closely related causing stress-anxiety. For a better life sit on a chair, neck straight, eyes closed and observe the sensations of your incoming--outgoing breath at the entrance of the nostrils for 5-10-15 minutes or more. Don’t fight your thoughts. Slowly the mind will relax. No deep breathing needed. Do the practice without any expectations. Change happens from within by itself. Day or night, when taking a walk, sitting in a park, when reading, before sleep etc sit or lie down and observe your breath. Like me, make this a lifetime daily habit to have a good life. Reduce watching social media and avoid constipation as it affects the mind instantly. Best wishes Shyaaam Sir. -Counsellor.
The first trick I literally started doing a few days ago and I noticed how much quieter my mind has been and how much calmer my body has felt. Like, yes, I know I have to X,Y and Z but right now I’m doing W, so don’t worry about it.
Speaking on the second tip, this concept and the following sentence specifically are what I attribute to a huge part of my spiritual awakening… “you are not your thoughts, you are not even the thinker of your thoughts, you are the observer of it all.” And I remember that initial sense of power that gave me to remain objective, however I’ve never used it in this practical way and I’m going to try to use this too from now on, “I’m having the thought that ____”
And to the third trick, I love this but the way that I make it more concrete is reaching out the energy of my future self. The one who has processed and moved on from whatever it is still bothering me.
I also like to think about how time isn’t linear so technically, you’re already over it! Once you back your brain into thinking this way it becomes easier and easier. However, I just realized how anxious of a person I actually am and because of that I’m just starting to see where it manifests and impacts my life. This video was helpful. Thank you, I will be checking other videos out too for sure 😁
The acceptance component of ACT was truly life changing for me. Just understanding that it is ok to feel anxious and giving that feeling the compassionate attention it's crying out for was enough to cut my anxiety in half.
I experienced anxiety and developed depression when i was around 4/5 years old, because every day violence and muder attempts at home by my father. By the time I was like in second grade i started having panicking and OCD followed by depression, avoidance and panic attacks. But I could Only realise what I was going through since the last 2-3 years. Now at my late 20s I'm combating with all the previously mentioned conditions and with 'failure to launch syndrome'.
Did multiple jobs but before completing a years i was back at home, though I hated the presence and the ongoing abuse from my father. Because my mom still lives there at Home and she protected me from all my father's attempts to show and make us feel afraid, as if he is gonna kill me and mother. The fact that He never killed any of us, put me perplexed.
Anyway I'm alive and and I still don't know how can i cure myself from the Trauma that started since the inception of my memory and still on going, and I'm not sure whether I can heal myself at least half of my Trauma and the mental health conditions. Sometimes I think it's a gift, because i can always try not to deliberately inflict pain on anyone. Because like many I knew the taste of tears. And only the ash knows the experience of burning.
Something that has helped me tremendously is called the "Sedona Method." I highly encourage you to look it up and to learn this method for yourself if you are struggling with unwanted, uncomfortable feelings. Basically, it is about accepting the way you feel, fully allowing yourself to feel the sensations in your body, to see the pictures and hear the thoughts that come up, to welcome the emotions so to speak, and then letting everything go. This is the bottom line, but it goes much, much deeper and with consistant effort you can ease off the anxiety, maybe even get to a state of complete peace. It works for me, and I highly recommend it to everyone.
All great tips! My favorite is #3- the reminder that eventually the emotional charge of an event will disolve and neutralize. It may take work, and generally takes time, but the emotional charge can transform and become just a memory. For anxiety, sometimes I observe and name the sensations I feel, and remember that I 've experienced this before and survived in the past.
This video conveniently showed up on my algorithm today after a prolonged anxiety moment. You gave great tips but I think listening to your voice was what really helped ease my anxiety somehow.
I have ANGER...EVERY MORNING.
In the 3rd strategy of overcoming anxiety, where you reminded yourself that if you got over one anxiety in the past , you can get over the current one as well. That's great motivation. I would like to know what helped you get over it the first time.
Yes! As preventive medicine. I do 10 deep breathing 3x a day. Has become a habit. It helps to reduce stress in general and WHEN I myself in a stressful situation it’s automatic and more effective. Thank you ✋
Maybe everyone knows about this already, but it really helps me; name five things you see, five things you physically feel and five things you hear. I say them out loud, if the situation permits. Example "I see the sunlight on the car seat, I see that woman's red shirt, I see the knocked-over trash can" etc...."I feel the chair touching my back, I feel a slight breeze on my cheeks, I feel my feet snug in their shoes"...etc. etc.
I find EFT tapping quite helpful when i notice im getting anxious or panicked, and grounding techniques like you mentioned while washing your hands. The trick is to remember to do them. I work in Healthcare so I was my hands alone, I'm going to try and create a link between hand washing and grounding so I'm doing it more often. Thank you so much for your videos!
1.FOCUS
I’m telling myself this when I’m in middle of thoughtful storm and full ON anxiety, so this word now becomes my immediate attention back to the moment alarm!
2. Telling my self:( it’s not the end of the world!) whenever I witnessed an embarrassing situation so it can ease till it pass by ..
3. Telling myself: ( it didn’t matter! Or Why I am caring much ?) for any situation that can affect my self esteem so I will stop myself from personalizing it and draining me into a dark sad thoughts..
Thank God...I found the comment which summarizes the video 😊
thank you for reminding me about mindfulness. I had been doing it daily and now noticed I had slacked off. I will begin again 😊 Also if I start obsessing over a thought, I mentally slap my cheek. That's a stop reminder, with no harm.
Great point about getting in tune with yourself. There is no anxiety when you are in touch with the core of who you are! Thanks for the video Kyle 🙌🔥
❤
When I start to feel overwhelmed, which usually brings on anxiety, I stop and take “brain naps”. I lay down in bed with an eye mask, even if I’m not tired, and put on soothing meditation music for an hour or just lie in silence. I let thoughts flit in and put of my head while trying not to hold onto any too hard unless they’re fun. It gives me an opportunity to take a break from what’s going on in my day, week, whatever and just relax my mind. I do this most days and especially if I know something is coming up in my day that will possibly be anxiety inducing or stressful. Sometimes I can even stop in the middle of a stressful task and go take a “brain nap” as a way to reset my anxiety and stress levels.
A shtyn, Reduce negative thoughts with a simple practice. Your breath and mind [brain] are closely related causing stress-anxiety. For a better life sit on a chair, neck straight, eyes closed and observe the sensations of your incoming--outgoing breath at the entrance of the nostrils for 5-10-15 minutes or more. Don’t fight your thoughts. Slowly the mind will relax. No deep breathing needed. Do the practice without any expectations. Change happens from within by itself. Day or night, when taking a walk, sitting in a park, when reading, before sleep etc sit or lie down and observe your breath. Like me, make this a lifetime daily habit to have a good life. Reduce watching social media and avoid constipation as it affects the mind instantly. Best wishes Shyaaam Sir. -Counsellor.
A little bit of anxiety is good when we are in danger and then we burn it off but it's totally different than an anxiety disorder. I have had both since childhood but full hysterectomy triggered it worst.
I'm going through perimenopause and it's getting worse.
@@jessie9653 its because your hormones are changing. Get your hormone levels checked and thyroid. Before I had my hysterectomy I was almost 47 and under alot of stress and my family doctor told me that I probably didn't have much hormones left anyways because I only had the one ovary left that was going to be taken out and I didn't know so I believed her. After my surgery I was doing ok recovering the first 8 weeks except that I developed insomnia so she prescribed me prometrium (progesterone) which didn't help and then she gave me sleeping pills and I could only sleep 4 hours so I had to wait after week 9 to go back to work because I have a very physical job and I was there an hour and someone asked me how I was and I started crying uncontrollably and was feeling panicked. My friend walked with me to our supervisors office and I had to go home. I couldn't function. The emptiness swept over me and my anxiety and panic worsened and took a breakdown of major depression and developed an anxiety disorder so the point of my story is that I trusted my doctor because she was a woman and my surgeon was also a woman and they should have gone over it with me about the hormones and suggested that I go on them as soon as I was operated on. I went on them last year but not much improvement because I went so long without them. So get your levels checked and take care. I pray for all the best for you. And let me know how you make out if you decide to get checked. Also checked your B12.
@@georginarandolphgirl66 I did see my doctor and he said I was going through menopause 😲 I just turned 40. But after talking to my mom and Aunts and grandma. They all went through it young as well. I could cry all the time. I was constantly worried about all of my family dying. Unfortunately 3 people have passed away very recently in my family 😔 my anxiety has been through the roof I feel like I don't want to live I can't seem to get any sleep....
I've been talkin to a natural path for hormones and I upped my vitamin D3 to 50,000iu weekly, started taking magnesium and valerian root and thankfully it's starting to help😊
@@jessie9653 I am so very sorry for your losses. Its very difficult losing family members. That's what my anxiety is about losing my husband and my mom. We have lost 4 close family members and 3 dogs in 3 years and it just triggered that fear in me. I am glad that you are seeking the natural route and I wish that I would have because I have tried many antidepressants and only the one I am on now helps a little. I have had insomnia since my surgery which triggered major depression but I have also learned about a breathing technique that Dr Andrew Weil talks about called 4-7-8. You breath in for the count of 4 hold it for a count of 7 and then forcefully breathe out your mouth for the count of 8 and do it 4 times twice a day for a month and then increase the cycle to 8 counts twice a day. I was very skeptical but it is meant to calm down your nervous system and it helps some but I just only started doing it 2 weeks ago. Menopause can trigger alot in a woman and I too have had horrible depression to the point that I wanted God to call me home but I pray and hang on and there is improvement. Hang on and don't give up. We are all here for a reason but if you get to the point where you can't cope and feel suicidal then please tell your doctor. Your life is important. You might not think that you matter but you do. I will pray for you and send loving thoughts your way. Hugs
@@georginarandolphgirl66 thank you, I'm sorry for your losses as well. I will continue to keep my head up. I keep telling myself to deal with just one day at a time, because looking into the future just makes me think of a million what ifs. Losing family members this year to Covid has been horrible. My cousin, then my Uncle then 7 days later my grandma. My mom got sick and I was petrified but thank God she had a very mild case. 🤷 Maybe the shot helped. No one else has gotten it and I'm to scared to get it.
Thank you for EXPLAINING mindfulness! No one ever does, and it's frustrating, because how am I supposed to do it if I don't know what it is? So thank you for being more specific on what it is and how to do it 💖
Great point. Also, there are different definitions of mindfulness. Different practices. But it can also refer to a state of consciousness. Quite frustrating when terms are not clearly defined and thrown out there.
Kyle, these help so tremendously. You are such a huge help for so many.
Definitely a practice in mindfulness along the same lines of what you were saying, but when I have racing thoughts, I try to focus on the feeling of the sensations on the inside of the palms of my hands and feet. It’s usually warm (and usually sweaty) but the warmth is actually kind of comforting, so the mindfulness and comfort works as a dual action to help calm me down.
Thanks for your video. I’m a new subscriber and have really enjoyed your videos and dry humor so far! 😊
There’s one thing that can help. Common situation at the airport traveling by myself. I just watch people how calm they are. I try to make a little story. This man just walked by might go to a business meeting or this couple right after him might go to a holiday. If they can do it I can do it. This is a safe place. People around me show no sign of anxiety, so why should I be nervous.
I repeat in my mind many times: if they can do it, I can do it.
I just started to watch your videos hope you have more coming 😊
I think we all as human beings get anxiety or depression as part of being human, it’s how you handle it .
I lost my mom and dad the past 10 years.
My kids are grow up both did well in college 😊
I retired around 4 years ago.
I’m 64 years old now since I retired I realize time is flying by.
And I realize I’m on the last chapter of my life.
With that said I been learning to:
Go with the flow of life not to resist it. Like water keep flowing not stopping. That life also.
It helps me when something comes up to keep flowing like water .
And take each day as a gift and enjoy the present moment.
Is it easy no but training my mind to be mindfulness 🧘♀️ and I read philosophy books and meditation in morning and evening it seems to at least calm me down thanks ❤
Damn sorry to hear that, damn I barely had my anxiety for about 2 weeks shit is a living hell for me and I’m 17 years old I try to stay strong everyday and i exercise everyday and it have black circles around my face but I try to pray and it kinda helps me stay strong
At the age of 15, I started it all. Now I'm 27 and I see that I'm groping in place, how fast time flies... Uh..
You are awesome. I very much enjoy your perspective. When I become aware of anxious or negative thoughts I immediately shift my thought to an image in my head of a serene and still place that I have traveled to, and brought me peace. It almost always 're-sets" my thought process.
Something I’ve learned recently is to face your anxiety head-on and the goal here is to not fear it. Do not tell yourself “I’ll feel better later” - be in the moment. Recognize that you feel anxious and as such try to accept that you do. The more deep you go into this anxious feeling, the more you realize that it’s not dangerous and it’s simply a normal response to something that worries you. Challenge yourself and be in your anxiety as you do. Of course, you should do this in moderation so it doesn’t end up becoming worse.
Michelle, To feel better reduce negative thoughts with a simple practice. Your breath and mind [brain] are closely related causing stress-anxiety. For a better life sit on a chair, neck straight, eyes closed and observe the sensations of your incoming--outgoing breath at the entrance of the nostrils for 5-10-15 minutes or more. Don’t fight your thoughts. Slowly the mind will relax. No deep breathing needed. Do the practice without any expectations. Change happens from within by itself. Day or night, when taking a walk, sitting in a park, when reading, before sleep etc sit or lie down and observe your breath. Like me, make this a lifetime daily habit to have a good life. Reduce watching social media and avoid constipation as it affects the mind instantly. Best wishes Shyaaam Sir. -Counsellor.
@@shyaaammeneen63what if your anxiety is because you are constipated? I m serious, I get so anxious when I can’t go. What will help me? Thankyou
@@gillianjones2143 Constipation is one of the reasons that leads to anxiety because the mind and body are related--one affects the other leading to psychosomatic problems. Heal your constipation and do the practice I mentioned to feel better. Before doing anything in the morning drink a glass of warm water slowly and then repeat 1 hr before lunch and dinner. Avoid spicy, oily food and reduce processed food. Have an early dinner and go to bed 90 minutes after eating. Do the breath observing practice before sleep. Having lemon water also helps smooth bowel movements. Meet your physician if you don;t pass bowels for more than 3 days. Ideally it should not happen. Best wishes
This morning I was feeling anxiety and what helped me is talking to Jesus and then the thought came to my mind to be thankful, even thankful for the littlest of things. So I was just looking around to find the littlest of things to be thankful for and it helped me to be in a better mood.
These tools are incredibly helpful! Thank you Kyle. To ease my anxiety, I have found the work around self-compassion from Kristin Neff to be really helpful. For me, this involves giving myself some loving kindness. As she suggests, in one example, I softly touch my arm or hand, and tell myself how hard the situation would be for anyone, with an awareness that it’s so normal to feel that way, as others have and do. It has greatly helped me!
This will sound either strange or inspire an eye roll. Whatever. It works for me. Whenever I get anxious about something I have to do, I visualize a time in my life when I felt capable, strong, and wonderful. So, for example, if I have an 'I am less than' kind of thought, I visualize how I felt after I ran a marathon. I remember how awesome I felt about myself at that moment. Over time, that visualization began to make me stand up straighter and walk with more confidence, and it bled into areas where I was less confident. So now, when I feel 'less than', I visualize 'marathon Stacy' and begin to counter the 'less than' thoughts with 'Why can't I?" thoughts.
You must recognise and own it to understand your anxiety. It might be linked to childhood or relationship trauma. Finding a good understanding counsellor is important when you are ready to talk. It takes as long as it needs to work through our complex emotions and fears and we all have insecurities. Life is short so live and love each day I really value my life as a nurse you see people run out of time. Keep strong and find something to laugh about each day and love someone ❤️❤️
This is a really nice video. For me personally I avoid constantly multitasking. It went to a point where I was just incapable to existing without something happening in my background and me doing one thing at a time.
Super outside the box sharing Kyle! Thank you.
1. Mindful routine.
2. Put that extra space in our thought statement.
3. Flag our past achievement.
1. Mindfulness
2. Acceptance amd commitment
3. You can get over it
the brush teeth part is amazing and powerful. i am practicing mindfulness by using the brush teeth method almost 15 years. Apparently, my awareness and consciousness increased just after 3 months, and i can have better to manage my anxiety. those who interest can read the book, the Miracle of mindfulness, the author teach reader how to "wash plates" at chapter 1 , to reach what and how to practice mindfulness. it was indeed amazing book!
When panic attack happens
You feel all the fears of dying or heartattack
When I first face the panic attack I go to the ER and tested everything and the report came normal , now when I go.through all this videos and see people's with same problems like mine I feel really safe . I have one trick to handle anxiety , when some thought comes or when you start to overthink tell your brain to deal with it and you continue your daily life! life is beautiful and each one of you are precious ! Just handle this thoughts stay positive and breathe it's nothing serious!!
I never saw my thoughts as truly me. I have had many moments I was taken aback by my own thoughts, not really expecting the thought I had. I thought most people had this until I found out there are many people who do not see their thoughts as another part of themselves that just speaks up whenever it feels like it.
I use several "tools" in my toolbox to try to deal with my anxiety. I don't know if it's outside the box, but when my anxiety starts getting out of control, I go for a brisk walk. The reason is that I notice my anxiety feeds off my physical energy, so walking briskly uses the energy that my anxiety would normally feed off, and during the walk I can then work through what is making me anxious with a clearer head. Journaling is another way, because anxiety for me tends to be this vague freak out feeling, and unless I journal and get specific about exactly what is causing me anxiety, it will get worse. I describe exactly what is causing my anxiety and then list logical, tangible reasons why it's not valid. Trying to look at my anxiety from a third person point of view (like observing a friend/loved one going through it) sometimes helps, because it sometimes allows me to observe the anxiety rather than feeling it and letting it control me.
So first, you are such a wonderful host! Brilliant, so well prepared yet so authentic... thank you! On other ways of dealing with anxiety - someone taught me to space my virtual meetings (I am sure this can be applied to physical meetings as well) so that when something gets me worried, stressed, pissed off especially about the future .. I deal with it with outward calm. But right afterwards (not later, not two days later, right afterwards) I get in a a safe physical (and virtual space!) and get it out physically - and that depends on the person. Sit ups, push ups, kickboxing, whatever... so it's not just that we need exercising, but that sometimes we need a physical release to whatever we are feeling. Super difficult to do in back to back meetings, or when work leads into personal space.... so it is important to build those few moments to release physically. So end you next meeting of an hour at 55 minutes and release that negative energy!
Regular daily fully focussed prayer, meditation helps a person mentally,emotionally and physically 100 % guaranteed.
Also listening to verses of the holy religious texts being rcited/ read melodiously and even reciting/ reading them helps greatly.
What works: mindfulness, my thought is not me, this will pass like before, exercise, dance
What doesn't work: breathing
Thank you for sharing about mindfulness examples. It helps me to understand mindfulness better ❤
I actually use the breathing techniques everyone who has anxiety knows of, but I honestly enjoyed the “I am having the thought that” … I’ll apply it to my life and also be mindful when I wash my hands, since this is something I do a lot. Thank, Kyle.
Try in search youtube " Wim hof breathing exercise for begginers 3 rounds " its fantastic , you less anxious no panic attacks! great to start a day with this breathing :)
I learned this "mindfullness" with OSHO when i was nineteen. He said: whatever you do... Do it intensily and tottally. Be in the present moment here and now. This simple fenomenon is meditation.
Slowly exposing myself to triggers and fears and winning small so that i develop confidence on myself.
ive recenetly developed panic attacks that happen during a semi-dissociative state. just looking at yourself in the mirror can really root you back into your body. i usually do it while washing my hands and splash a little water on my face. helps a toooon.
I do this: when I'm angry or frustrated, especially if the feelings are powerful, I give myself 5 minutes to scream or tell them off in private. After 5 minutes (sometimes I need much less), I say out loud, " I'm Ok now; I can let this go." If I cannot let go that easily, I ask myself: "What evidence do I have that things are the way I think they are?" because looking for proof of my thinking always grounds me. Thank you for Tip #3; I will add it to my "proof strategy" since if I got over things in the past, I know I can do it again.
This was good information!When I get anxiety, start singing a praise and worship song I learned in church.
It made me really happy to see other people feel the same with me and your channel helps a lot thank you
1. Questioning your anxious thoughts "Is this really true?"
2. "Will this matter in 3, 5, 7, 10 years time?"
3. Invest time, effort, emotion, your focus and attention to things that make you genuily happy, and that you love with passion. I love my child and cycling and my bikes, and swimming. I turn my focus to these three areas of my life whenever a unplesant situation that riggers my anxiety arises
I used to waste time checking my ashtrays to make sure they wouldn't start a fire. It would cause me to be late. I finally got angry enough at myself that I told myself, if it burns down deal with it later. I knew in the back of my mind everything was okay but I would still stress over it not being okay. I have learned to backtrack myself when facing an issue that is only a random thought that won't let me be. Generally, I can remember taking care of it.
Teresa: Have you been able to find a method or technique to be at peace with your decision to stop rechecking the ashtrays? My family doctor says I have obsessive-compulsive disorder. I check and recheck as well.
@@Jenatorre I got tired of hassling myself if that makes sense. Now I basically tell myself to live with it and then I fix my mind on something truly important and refuse the other thought access to my conscious mind. It takes practice and workm
I just found you! You are real, and you give courage to people, you are a healer!
The best thing ever is when you are feeling anxious. Tell yourself over and over I feel excited....I fell excited 😮
Thanks so much Kyle for sharing your personal and effective tips ... I was already using the last one, telling myself "hey big girl, you've been through worse than that, you can overcome this" 😜
And I'm certainly going to use the "I'm having the thought that blah blah blah, and it's only a thought."
I have another tip for my anxiety attacks, and it's simply to visualize immediately that the part in me that is having the distress is my inner child, or a younger me, seeing her with love, understanding and compassion, and then I tell her (sometimes out loud 😂), "It's ok to feel anxious, but how about NOT trying SO hard to be perfect ? And accepting making mistakes ? As long as I've known you, you've always been trying to do your best, so that's fine"
It usually works, I suppose it's because it's a way to validate my feelings, acknowledge my good will, and I'm parenting myself at the same time....
Without blaming or shaming myself 😊
I love that i was already doing the visualization of younger self and reflective if I was still her now what would she do and how would
She react. How would I try to help her to be able to have a support system of people in the future. Which I seriously don’t have right now at a time it’s high risk and crucial for my wellness but it is what it is I’m alone and no one is my shoulder to lean on or want to be around even the few people i tried to reach out to could seem to not be phased or feel any urge to just come keep me company at a time I really would not be hitting them up if I was okay and wasn’t so serious. So I’m totally going to use that next
Time I’m seeing lil me well younger. 16 year old me or other times it’s 11 year old me
Or 5 year old me. Lol she really is each diff at the diff ages. Just depends whose strength traits I need to pull from and utilize to come forth to get through the attack that’s gripping me to not move or speak or anything.
I use mindfulness, all 5 senses, as you have said. And acupressure or tapping. These help release anxiousness.
Thank you for this!! Very helpful 😊
Fantastic sharing, Kyle! As a counsellor and an anxious person, I find this content so reassuring and so useful. ❤
I suffer from anxiety with my fair share of panic attacks. It all started in law school. I have three tips 1. Make a playlist of instant calming guided meditations or short clips that relax you. If you search on TH-cam calm panic attack fast there’s a wonderful little 1-2 minute clip of calming music and a flower that blossoms and recedes that paces your breathing 2. Prayer, it is my form of guided meditation where I am only thinking about reciting the prayer and nothing else (I also have a playlist for my favorites 3. Anointing oils and aromatherapy oils. These have been a godsend for me. If I feel a panic attack coming on I put my frankincense oil on my hands and then my neck and temples. I breathe the smell in deeply and it instantly grounds me and brings me back to the present. The smell is also super relaxing to me. I also have herbal stress relief balms that I rub on my temples and neck before sleep that comforts me. I’ve also heard weighted blankets help or self warming blankets. But haven’t tried them yet ❤
I get a lot of anxiety about work situations/co-workers. I ran across a video with Ru Paul and he said something that I literally use about everything " If they don't pay your bills, don't pay them no mind" ...It's helped me!
Great way of explaining these. Not new to me but the presentation of it was great and really helped to remind me.
I'm really struggling right now. Underweight, depressed, panic attacks and agoraphobia which brings on more problems.
Never heard of ACT but I’m going to look into it as soon as this video ends.
Thank you!
My outside of the box, mindfulness trick is to do something crafty. I have done many different projects in the past, but right now I am sewing rope bowls. Yes, bowls made out of rope. It requires my complete focus, but no talent and I have a physical product at the end that I can be proud of (or better, yet, give away to somebody). One thing I really like about this particular task is that I can stop and start as needed. Have 3 free minutes, hop on the sewing machine. Get interrupted? No problem, just stop mid stitch. It’s helping me right now through an anxious time.
I truly appreciate and use what you share, Kyle. Well done. ❤
Same! 😭 Thank you, Kyle!
Dancing is a relief practice to me. It is actually excellent exercice, and very good for coordination, mindfullness and émotion connecting through the movement.
Nice Day !
Thanks so much Kyle for sharing your personal and effective tips ... I was already using the last one, telling myself "hey big girl, you've been through worse than that, you can overcome this"
And I'm certainly going to use the "I'm having the thought that blah blah blah, and it's only a thought."
I have another tip for my anxiety attacks, and it's simply to visualize immediately that the part in me that is having the distress is my inner child, or a younger me, seeing her with love, understanding and compassion, and then I tell her (sometimes out loud ), "It's ok to feel anxious, but how about NOT trying SO hard to be perfect ? And accepting making mistakes ? As long as I've known you, you've always been trying to do your best, so that's fine"
It usually works, I suppose it's because it's a way to validate my feelings, acknowledge my good will, and I'm parenting myself at the same time....
Without blaming or shaming myself