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How to get rid of anxiety.

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Hello everyone. I'm really excited [br]about today's video,

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because I'm someone who's suffered[br]from post-traumatic stress

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disorder for many many years.

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This means that anxiety is something[br]I've struggled with for a long time.

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And the thing about struggling[br]with something for a long time is

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it has a way of forcing you[br]to figure out what to do about it.

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Taking medications for anxiety[br]is not the best option.

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Not only is it the least effective[br]way that you can deal with anxiety,

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it's very harmful to the body[br]to take these medications,

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and these medications are addictive.

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Any time you take something,[br]a medication, a chemical,

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your body compensates for the presence [br]of that chemical within your system.

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So what your brain essentially does[br]is it stops producing the chemicals

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that you're taking via that pill.

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So what you'll find when you try[br]to go to get off that pill

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is that your body is no longer producing[br]those chemicals on its own.

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There's a lag time between the time that[br]you've stopped taking the medication,

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and the time that your body recompensates[br]for the absence of that chemical.

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And most people can't[br]make it through that lag time.

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In other words, living life[br]is just too painful off of the medication

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because the body hasn't [br]recompensated fast enough

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for the person to be[br]able to cope with their life.

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Anxiety is a worldwide problem.

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It is a problem where[br]our own biology,

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which was designed to ensure our survival[br]as hunters and gatherers,

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is sabotaging our bodies and minds.

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When we feel fear or stress, our body [br]releases cortisol,

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which is a stress hormone.

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This cortisol release is part[br]of a fight-or-flight response.

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Back in the day it enabled[br]us to do things like

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jump out of the way of an attacking [br]predator or a falling rock.

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In today's world those kinds of[br]dangers aren't as relevant.

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But even though[br]they aren't relevant

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we still have the same[br]biological reaction to stress.

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Any time we perceive danger, our [br]body reacts the same way it would

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if our survival were at risk, and our [br]fight-or-flight response is triggered.

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The body releases cortisol [br]when we get cut off on the highway,

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our body releases cortisol [br]when we think about

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being unable [br]to pay the bills on time,

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our body releases cortisol when we are[br]approached by our boss.

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What's more, our body releases cortisol[br]every time we think a fearful thought.

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Basically, instead of our[br]modern lives being less stressful,

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they're an absolute minefield[br]of stress-inducing scenarios.

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This means that cortisol,[br]the stress hormone,

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is wreaking havoc on us[br]in our day-to-day lives.

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Elevated cortisol levels doesn't just [br]affect the way we feel emotionally,

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it interferes with learning and memory;

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it lowers immune function [br]and bone density;

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it causes an increase in weight gain,

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blood pressure, cholesterol, [br]and heart disease;

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it can trigger other mental illnesses;

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it increases the likelihood of depression;

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and it lowers our resiliency.

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Anyone who suffers with anxiety

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has a problem with one[br]of our basic human needs,

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and that basic human need is certainty.

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What do we mean by certainty?

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We mean that feeling of internal security

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that we know that we can [br]avoid pain and gain pleasure.

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Those of us who have anxiety[br]don't know that this is true.

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That basic human need isn't met. Instead [br]we feel powerless to our own lives,

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we feel fear relative to our own lives,

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and that causes our body[br]to trigger the fight-or-flight response.

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It causes us to release cortisol, and [br]when that happens we feel more anxious,

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so our body releases more cortisol,[br]and that causes us to feel more anxious,

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which causes us to release more cortisol,[br]and now we're caught in a snowball;

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we can't stop feeling anxious,

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our anxiety snowballs [br]into serious panic attacks

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because we don't have the ability[br]to meet our own need of certainty.

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Normally there would be an outlet[br]for this rush of anxiety when

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the fight-or-flight response [br]is triggered,

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such as running away [br]from the perceived threat

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or screaming and crying, which brings up[br]cortisol within the body.

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But in today's modern world

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there is no obvious course of action [br]for the anxiety we feel,

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there is no outlet for that energy.[br]So we have to create one, or many.

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One of the best ways to do this is [br]through exercise on a daily basis.

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Any aerobic or cardiac activity [br]will burn cortisol.

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It will create an outlet to release [br]the pent-up energy that is associated

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with the fight-or-flight response,[br]and 20 to 30 minutes is all you need

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to engage your body's natural ability [br]to produce endorphins.

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Endorphins are a bit like [br]naturally ocurring opiates,

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they relax you and induce [br]a feeling of well-being.

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Eating foods that reduce anxiety [br]is really important.

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There are foods [br]that increase your anxiety,

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and there are foods [br]that decrease your anxiety.

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It's important that you choose a diet[br]that stabilises your blood sugar.

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When your blood sugar drops and it's low,[br]the portion of your brain that's in charge

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of the fight-or-flight [br]response is triggered,

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so you're more likely to feel anxiety [br]throughout your day.

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Avoid fried foods, caffeine, [br]high-glycemic carbohydrates,

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sugar, and alcoholic beverages.

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Some foods to include in your diet[br]that have been shown to reduce anxiety

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for various reasons are: [br]seaweed, also called nori; kimchi;

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whole grains such as brown rice, [br]farro, and quinoa;

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blueberries; dark chocolate; maca root; [br]vitamin B-12 and vitamin B-6;

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omega-3 fatty acids like flax-seed oil;

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chamomile tea, oolong tea, [br]and oatstraw tea;

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nuts, pumpkin seeds, and edamame.

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Any kind of meditation, visualization,

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or relaxation technique such as[br]yoga, qigong, or tai-chi,

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will lower cortisol levels in the body,

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so sign up for those classes.

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Form close-knit human bonds.[br]It's been shown over and over again

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that when we form connections [br]with other people

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we are reducing cortisol [br]within the body.

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Our parasympathetic [br]nervous system is sedated

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when we are in close physical contact [br]with other people,

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when we feel a sense [br]of connection with them.

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Develop these connections.

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Humans are a social species. [br]Isolation will increase your anxiety.

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Seek opportunities to laugh;

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when you're laughing your body [br]can't perceive that it is in danger,

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because you're sending it [br]the message that it's safe.

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So watch that stand-up comedian,

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watch those youtube [br]shows that make you laugh.

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Seek any kind of fun [br]that you can find,

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this will significantly reduce [br]your levels of anxiety.

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It's also really important [br]to get enough sleep,

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let yourself get 8 hours [br]a night at least.

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Sleep is designed to reduce stress levels.[br]When you fall asleep, you are realigning

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with your non-physical perspective,[br]you're releasing all of the resistance

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that you carry with you on a daily basis,

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you're coming into alignment [br]into a state of allowing,

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which is the opposite of anxiety.

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Allow yourself the opportunity[br]to release your resistance in this way.

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Sleep is essential for those people [br]who suffer from anxiety.

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Your fight-or-flight response is triggered[br]when you don't get enough sleep,

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in the same way that it's triggered [br]by low blood sugar,

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so it's really important that you [br]let yourself get at least 8 hours a night.

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Sleep is the opportunity for you [br]to come into alignment,

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to release all of the resistance that [br]you've built up in your day-to-day life.

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Take advantage of that opportunity.

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Release your emotion.[br]One of the best ways to do this

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is to talk to someone about it,[br]or if you don't want to do that,

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to release your emotion [br]by writing or typing it out.

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I don't want you to judge [br]what's coming up.

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Whenever you feel anxiety,[br]just sit down

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with that paper [br]or in front of the computer,

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and start typing anything that comes out,[br]all of your worry and stressful thoughts.

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I want you to just type them as fast

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as you can possibly type them [br]without judging them.

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I want you to put down anything,[br]no matter how nonsensical it may seem.

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Your body needs to release that energy,[br]so let it release that energy.

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I have an example of a page [br]that I wrote this week

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to release my own anxiety,[br]so this is what this will sound like.

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I'm flipping out, I hate my life,[br]what the hell was I thinking?

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My stomach hurts, I feel like crap.

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I hate people. [br]I'm not getting anywhere.

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They won't publish my book.[br]My fan is making me cold.

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I don't want to move,[br]I can't move I'm stuck.

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I hate life, I should quit.[br]I'm the worst parent on earth.

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I'm not hungry. I hate that everyone[br]expects me to make breakfast.

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God dammit. I have a session today.[br]I don't wanna do it.

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What the hell am I [br]gonna say to them?

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Kill yourself now coz[br]it doesn't get better?

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Fuck my life. I hate it [br]here. I wanna die.

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I'm too fucked up to [br]do anything good.

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I wanna remind most of you

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that there'll be a lot [br]of swearing in this exercise.

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This expression process is not the time[br]to be politically correct or polite.

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I want you to get out anything that you [br]emotionally feel and are struggling with.

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Listen to music.

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Deliberately create playlists for [br]yourself that reduce your anxiety.

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For me, dinner jazz works wonders, as does[br]any music that allows me to bleed emotion.

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Certain musicians, for me it's Thomas [br]Newman, have the ability to create tones

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that make you feel like the emotion that[br]is trapped in you is being leeched out.

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Motivating music works well too [br]because it inspires you

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towards seeking an outlet for your stress.

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You want to avoid any music that [br]stimulates your nervous system,

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makes you feel stressed, [br]or provokes negative emotion.

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Breathing exercises works for anxiety,[br]that is, taking a long deep breath in,

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and a long deep breath out,[br]breathing deep into your belly

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instead of staying up here [br]in shallow breathing

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where you're just pulling energy [br]into your lungs.

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Breathing techniques have been shown[br]to reduce cortisol again and again.

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My anxiety was so bad [br]throughout my life

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that breathing exercises [br]was a little bit like

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chipping at a glacier with a spoon,[br]so I prefer to use breathing exercises

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in conjunction with other exercises[br]instead of purely on its own.

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But try these breathing exercises,[br]you can find them all over the internet,

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and see how they work for you.

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The bottom line if you suffer from anxiety[br]is that you have to allow yourself

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to do what is necessary to make yourself[br]feel good throughout the day.

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You've got to be deliberate[br]about how you wake up.

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You've got to be deliberate[br]about how you go to sleep

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and how you structure [br]your life in between,

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and this kind of self care [br]has got to be okay for you.

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If you suffer from anxiety[br]you have a highly sensitive system,

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that doesn't mean that[br]something's wrong with you.

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Potentially it means that[br]something's right with you,

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and everyone else is just shut down.

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Take the time to structure your life[br]to give yourself this TLC.

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You need to really commit to self care[br]if you suffer from anxiety.

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I was one of those people who woke up [br]with such bad anxiety attacks

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that after an hour or two[br]of struggling with them in the morning,

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I'd end up suicidal or self-injuring.

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But I have actually found a routine[br]that works for me perfectly.

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But I will tell you that even to this day,[br]if I don't do this routine

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I still wake up with anxiety attacks.

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I'm gonna share this routine [br]with you today.

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Keep in mind that the routine[br]that works for you may be different

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than the one that works for me.

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The goal, if you suffer from anxiety,[br]is to collect all kinds of tools

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and all kinds of processes[br]that you can apply throughout your day

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that work specifically for you, to set up [br]your own individual unique routine.

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Here's mine:

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1. When I first wake up, before I even [br]open my eyes, I take 8 deep breaths

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where I'm holding my breath for the count [br]of 8 at the top, so it looks like this.

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I do that 8 times.

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2. I immediately go get something to eat.

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Cortisol levels are highest[br]first thing in the morning,

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which is why so many [br]people who suffer from anxiety

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wake up with panic attacks.[br]When blood sugar is low,

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like it is first thing in the morning, [br]it triggers your fight-or-flight response,

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so we need to get our [br]blood sugar levels up and quickly.

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But we don't want to spike [br]our blood sugar.

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That's just setting ourselves up [br]for failure later in the day.

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So we want to choose foods [br]that stabilise our blood sugar.

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I usually choose a handful of [br]almonds and berries,

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a raw formula meal replacer [br]or protein powder

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mixed with coconut milk [br]or almond milk,

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or a banana with mixed nuts and water.

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3. I write in my expression journal.

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This is the place I allow myself to [br]unleash all my fearful negative thoughts

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and worries so I have an outlet [br]for that anxious feeling.

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4. I write in my gratitude journal.

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This orients my focus from my thoughts[br]that were causing me to panic,

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to the thoughts that induce[br]a feeling of well-being.

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It forces me to look for and pay attention[br]to things that make me feel good

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and thus begin to feel that the life I'm [br]living might actually be good,

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and this causes my fight-or-flight [br]response to shut off.

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5. I exercise.

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I have collected a group of people[br]who feel

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more motivated to work out[br]when we're together,

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and now we all go out together [br]in the morning and hike

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or speed-walk or do plyometric [br]training, or ski together.

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The connection I feel [br]with them reduces my cortisol levels

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and the exercise [br]itself burns off cortisol

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and introduces endorphins [br]into my blood stream.

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6. When I get back from exercising[br]I drink two 8 oz glasses of water.

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This allows my liver to rid my body[br]of excess hormones.

0:15:26.246,0:15:32.445
Your liver is the organ in your body [br]that deals with excess hormones

0:15:32.445,0:15:35.444
and remember that [br]cortisol is a hormone.

0:15:35.444,0:15:38.379
I also keep sipping water [br]throughout the day,

0:15:38.379,0:15:41.383
and I make sure that [br]this water isn't tap water;

0:15:41.383,0:15:44.218
I make sure that it's spring water [br]or artesian well water,

0:15:44.218,0:15:48.032
or some kind of water that isn't [br]completely full of chemicals.

0:15:48.262,0:15:52.058
7. I let myself be a diva.

0:15:52.058,0:15:54.231
What do I mean by this?

0:15:54.231,0:15:56.161
Most of us who suffer [br]from anxiety

0:15:56.161,0:15:58.186
have perfected the art[br]of forcing ourselves

0:15:58.186,0:16:00.656
to do things that feel terrible [br]to us emotionally.

0:16:00.656,0:16:03.315
We end up having breakdowns [br]because our nervous systems

0:16:03.315,0:16:05.908
perceive danger [br]everywhere we turn.

0:16:05.908,0:16:09.203
We need to allow ourselves [br]to live a little unconventionally

0:16:09.203,0:16:11.205
and do unconventional things

0:16:11.205,0:16:14.515
if it would enable us to feel safer [br]and more relaxed.

0:16:15.360,0:16:18.447
For example, I get extreme anxiety

0:16:18.447,0:16:21.229
when I am going anywhere by myself.

0:16:21.229,0:16:23.931
The traditional model of dealing with fear

0:16:23.931,0:16:26.552
says that you should force [br]yourself to be alone

0:16:26.552,0:16:29.435
so that your body will desensitize to it.

0:16:29.435,0:16:32.024
This forcing your body to desensitize

0:16:32.024,0:16:33.995
is forcing your body to dissociate,

0:16:33.995,0:16:37.150
so it's not actually solving [br]any major problem,

0:16:37.150,0:16:41.490
what it's doing is causing you to shut off[br]to your emotional guidance system.

0:16:41.490,0:16:44.697
It's pretty much [br]the dumbest thing you can do.

0:16:44.697,0:16:48.829
It's never self loving to force yourself [br]to get over something.

0:16:48.829,0:16:53.083
That is a harsh approach, [br]it is not a gentle approach.

0:16:53.083,0:16:57.085
And if you take a harsh approach [br]to something that's feeling anxious,

0:16:57.085,0:17:01.951
what you're doing is [br]you're adding punishment on top of fear.

0:17:01.951,0:17:03.942
Sounds like a good idea to me. [sarcasm]

0:17:03.942,0:17:06.869
More often than not, [br]all a rough approach does

0:17:06.869,0:17:10.968
when it comes to fear is cause us [br]to have mental breakdowns.

0:17:11.966,0:17:16.393
So, I allow myself to take people[br]I associate with safety

0:17:16.393,0:17:19.795
and home with me when I go places.

0:17:20.107,0:17:22.910
Remember that if anyone else [br]thinks you should or shouldn't

0:17:22.910,0:17:27.530
live in a specific way, it is projection.[br]They are imposing their perspective

0:17:27.530,0:17:30.492
on your life and asking you [br]to validate their perspective.

0:17:30.492,0:17:31.957
This is not your job.

0:17:31.957,0:17:36.243
Your job is to find out what feels most [br]empowering and joyful to you personally

0:17:36.243,0:17:39.465
and then allow yourselves[br]to do those things.

0:17:39.675,0:17:42.290
We do not get upset when someone [br]who is in a wheelchair

0:17:42.290,0:17:44.906
needs to structure his or her life [br]a little differently

0:17:44.906,0:17:46.781
in order to have a pleasant experience.

0:17:46.781,0:17:50.446
We should not get upset with ourselves[br]if our tendency towards anxiety

0:17:50.446,0:17:52.506
causes us to have to structure our life

0:17:52.506,0:17:55.631
a little differently in order [br]to have a pleasant experience.

0:17:55.631,0:17:59.026
If we are all loving in alignment,[br]we would all be structuring our lives

0:17:59.026,0:18:02.233
a little differently according to[br]our own desires and needs.

0:18:03.217,0:18:06.561
If you suffer from anxiety, [br]it is extremely important

0:18:06.561,0:18:10.358
that you practice [br]the art of self-loving.

0:18:10.482,0:18:12.740
This is how it works:

0:18:12.740,0:18:18.129
If you're a person like me who has an [br]issue with anxiety when you are alone,

0:18:18.129,0:18:21.425
in the beginning it's not [br]very loving to yourself

0:18:21.425,0:18:25.096
to force yourself [br]to go somewhere alone.

0:18:25.096,0:18:28.394
But eventually you might find [br]that something happens.

0:18:28.394,0:18:32.396
It no longer feels empowering,[br]it no longer feels self-loving and good

0:18:32.396,0:18:36.436
for you to be stuck in a situation[br]where you can't go places alone.

0:18:36.436,0:18:39.961
And that's the time that you [br]can start venturing out

0:18:39.961,0:18:44.882
and practicing being alone, [br]practicing taking trips alone,

0:18:44.882,0:18:49.352
and only at that point [br]will that action be self-loving.

0:18:49.352,0:18:52.930
Only at that point will it be in [br]alignment with your empowerment,

0:18:52.930,0:18:55.725
instead of fuel your anxiety.

0:18:55.725,0:18:59.812
So you need to be very honest with [br]yourself about where you currently are,

0:18:59.812,0:19:06.440
and you need only take steps towards [br]self-love, that means the only time

0:19:06.440,0:19:11.018
you should try to solve anything relative [br]to the anxiety you suffer

0:19:11.018,0:19:15.440
is if it feels self-loving[br]and empowering to do it

0:19:16.224,0:19:23.422
8. I make sure that before I go to bed [br]I'm in a good vibrational space.

0:19:23.422,0:19:25.715
That means, I watch funny movies,

0:19:25.715,0:19:30.267
I watch proposal videos on youtube, [br]I play board games,

0:19:30.267,0:19:33.348
I cuddle with my communal family members.

0:19:33.348,0:19:38.954
I do anything that puts me in a good mood[br]so that my focus is not on worry.

0:19:39.472,0:19:42.478
This is a good time to write [br]in your gratitude journal.

0:19:42.478,0:19:44.192
Sometimes, right before I go to bed,

0:19:44.192,0:19:46.428
I sit down and I write an [br]entire list of things

0:19:46.428,0:19:49.200
that I feel grateful for[br]throughout the day.

0:19:49.200,0:19:53.951
We dream in accordance with what we think [br]about during our day-to-day lives,

0:19:53.951,0:19:56.786
especially what we think about[br]right before we go to bed.

0:19:56.786,0:19:59.962
So you don't want to have nightmares[br]based on thinking about things

0:19:59.962,0:20:03.420
that cause you to feel anxiety[br]right before you go to sleep.

0:20:03.420,0:20:08.326
And another thing, when you wake up[br]and you rephase with your physical body,

0:20:08.526,0:20:13.225
you will pick up where you left off,[br]meaning that if you've been thinking about

0:20:13.225,0:20:19.271
things that cause you to feel anxious, you[br]will pick up in an anxious state of mind,

0:20:19.271,0:20:24.565
and that will set your day off[br]already on a very bad foot.

0:20:25.227,0:20:27.820
So you want to make sure [br]to structure your life,

0:20:27.820,0:20:29.951
especially relative to [br]before you go to bed,

0:20:29.951,0:20:33.337
in a way that you're building a platform[br]for success for the day

0:20:33.337,0:20:36.210
that you're about to lead[br]when you wake up in the morning.

0:20:36.210,0:20:41.133
9. I ask someone to rub my feet or tickle [br]my skin softly when I'm laying in bed.

0:20:41.133,0:20:44.270
This physical contact makes me feel safe,

0:20:44.270,0:20:48.005
and like all human connection,[br]it reduces cortisol levels in my body.

0:20:48.005,0:20:51.508
If the idea of physical contact makes you [br]more anxious, you can buy

0:20:51.508,0:20:55.753
hand-held massagers,[br]massager pillows, and massage chairs,

0:20:55.753,0:20:58.315
to help you wind down [br]at the end of the day.

0:20:58.315,0:21:03.006
10. I'm very deliberate about what I eat.

0:21:03.006,0:21:08.156
I've structured my diet in a way that[br]stabilizes my blood sugar all day long.

0:21:08.156,0:21:11.588
I make sure that I eat small snacks[br]throughout the day,

0:21:11.588,0:21:16.206
Instead of eating three large meals, and [br]letting my blood sugar drop in between.

0:21:16.206,0:21:23.257
I have found that diet is one of the most[br]important keys to controlling my anxiety,

0:21:24.133,0:21:28.677
so it's really important that you try [br]that out relative to yourself as well.

0:21:29.277,0:21:33.569
Anxiety is the body reflecting[br]the thoughts that you're thinking,

0:21:33.569,0:21:37.985
and if you suffer from anxiety[br]that means that you spend your time

0:21:37.985,0:21:44.225
thinking thoughts that vibrate in the body[br]at the frequency of fear.

0:21:44.479,0:21:46.876
Questioning your fearful[br]thoughts and changing them

0:21:46.876,0:21:49.628
will do more for your[br]anxiety than anything else.

0:21:49.628,0:21:55.008
When you feel that feeling of anxiety,[br]try to identify the thought or thoughts

0:21:55.008,0:21:58.214
that you're thinking,[br]and question them one by one.

0:21:58.214,0:22:01.096
Byron Katie developed[br]a process called The Work,

0:22:01.096,0:22:02.709
for questioning your beliefs.

0:22:02.709,0:22:06.127
In my opinion it's the best process[br]out there for questioning beliefs,

0:22:06.127,0:22:08.792
and I developed a process[br]for changing beliefs.

0:22:08.792,0:22:10.879
You can find it on youtube.

0:22:10.894,0:22:12.866
I present it in a video titled:

0:22:12.866,0:22:15.074
How to change a beleif.

0:22:15.151,0:22:17.915
Now remember if you're having[br]a full blown panic attack

0:22:17.915,0:22:19.581
I made a video called:

0:22:19.581,0:22:21.484
How to stop a Panic Attack.

0:22:21.484,0:22:23.165
It's on youtube as well.

0:22:23.165,0:22:26.951
In this video I'll lead you through[br]a process that ends panic attacks.

0:22:26.951,0:22:30.375
Panic attacks are a little bit [br]different than anxiety.

0:22:30.375,0:22:32.833
They're a more intense [br]extension of anxiety.

0:22:32.833,0:22:34.486
So if you're having[br]a panic attack,

0:22:34.486,0:22:37.750
instead of watching this video,[br]and utilizing these tools,

0:22:37.750,0:22:42.498
I want you to go turn to that video,[br]and follow along with that process.

0:22:42.882,0:22:48.169
As I said earlier, people who suffer from[br]anxiety have a difficult time believing

0:22:48.169,0:22:53.801
that they create their own reality. [br]They don't have a way yet

0:22:53.801,0:22:59.766
of fulfilling the basic human need [br]of certainty. The certainty that they can

0:22:59.766,0:23:05.689
structure their life to gain pleasure [br]and not experience pain.

0:23:06.181,0:23:08.276
This means if you suffer from anxiety

0:23:08.276,0:23:11.193
it's extremely important [br]that you're deliberate

0:23:11.193,0:23:13.862
about what you put your focus on.

0:23:14.415,0:23:17.345
Withdraw your attention[br]from anything that

0:23:17.345,0:23:20.348
makes you feel powerless[br]or like a victim,

0:23:20.348,0:23:23.726
or like you don't control[br]the circumstances of your life.

0:23:23.726,0:23:27.974
Don't watch that news station.[br]Don't watch those movies.

0:23:27.974,0:23:29.978
Don't read those books or articles

0:23:29.978,0:23:34.306
that make you feel as if the world[br]happens to you,

0:23:34.306,0:23:39.327
your life happens to you,[br]and all you can do is cope with it.

0:23:39.327,0:23:43.574
Instead, place your[br]attention on any material

0:23:43.789,0:23:47.400
that makes you feel empowered,

0:23:47.400,0:23:50.864
place your attention on anything[br]that fills you full of the truth

0:23:50.864,0:23:56.870
that you can control the reality that[br]you're living in, that it is absolutely

0:23:56.870,0:24:01.397
in your hands whether you feel good[br]or feel bad.

0:24:01.397,0:24:07.638
This sense of empowerment is the opposite [br]vibration of the feeling of anxiety,

0:24:07.638,0:24:11.938
so try out these tips and techniques[br]and see how they work for you.

0:24:11.938,0:24:13.891
Have a good week.