[Script Info]
Title: 
[Events]
Format: Layer, Start, End, Style, Name, MarginL, MarginR, MarginV, Effect, Text
Dialogue: 0,0:00:31.00,0:00:35.49,Default,,0000,0000,0000,,How to get rid of anxiety.
Dialogue: 0,0:00:35.74,0:00:38.88,Default,,0000,0000,0000,,Hello everyone. I'm really excited \Nabout today's video,
Dialogue: 0,0:00:38.88,0:00:41.78,Default,,0000,0000,0000,,because I'm someone who's suffered\Nfrom post-traumatic stress
Dialogue: 0,0:00:41.78,0:00:44.18,Default,,0000,0000,0000,,disorder for many many years.
Dialogue: 0,0:00:44.18,0:00:48.54,Default,,0000,0000,0000,,This means that anxiety is something\NI've struggled with for a long time.
Dialogue: 0,0:00:48.54,0:00:51.61,Default,,0000,0000,0000,,And the thing about struggling\Nwith something for a long time is
Dialogue: 0,0:00:51.61,0:00:54.70,Default,,0000,0000,0000,,it has a way of forcing you\Nto figure out what to do about it.
Dialogue: 0,0:00:54.90,0:01:00.36,Default,,0000,0000,0000,,Taking medications for anxiety\Nis not the best option.
Dialogue: 0,0:01:00.36,0:01:05.33,Default,,0000,0000,0000,,Not only is it the least effective\Nway that you can deal with anxiety,
Dialogue: 0,0:01:05.33,0:01:08.94,Default,,0000,0000,0000,,it's very harmful to the body\Nto take these medications,
Dialogue: 0,0:01:08.94,0:01:11.61,Default,,0000,0000,0000,,and these medications are addictive.
Dialogue: 0,0:01:11.61,0:01:15.80,Default,,0000,0000,0000,,Any time you take something,\Na medication, a chemical,
Dialogue: 0,0:01:15.80,0:01:20.99,Default,,0000,0000,0000,,your body compensates for the presence \Nof that chemical within your system.
Dialogue: 0,0:01:21.22,0:01:26.69,Default,,0000,0000,0000,,So what your brain essentially does\Nis it stops producing the chemicals
Dialogue: 0,0:01:26.69,0:01:29.85,Default,,0000,0000,0000,,that you're taking via that pill.
Dialogue: 0,0:01:30.31,0:01:33.61,Default,,0000,0000,0000,,So what you'll find when you try\Nto go to get off that pill
Dialogue: 0,0:01:33.61,0:01:37.45,Default,,0000,0000,0000,,is that your body is no longer producing\Nthose chemicals on its own.
Dialogue: 0,0:01:37.45,0:01:42.42,Default,,0000,0000,0000,,There's a lag time between the time that\Nyou've stopped taking the medication,
Dialogue: 0,0:01:42.42,0:01:46.40,Default,,0000,0000,0000,,and the time that your body recompensates\Nfor the absence of that chemical.
Dialogue: 0,0:01:46.75,0:01:50.24,Default,,0000,0000,0000,,And most people can't\Nmake it through that lag time.
Dialogue: 0,0:01:50.80,0:01:55.71,Default,,0000,0000,0000,,In other words, living life\Nis just too painful off of the medication
Dialogue: 0,0:01:55.71,0:01:58.63,Default,,0000,0000,0000,,because the body hasn't \Nrecompensated fast enough
Dialogue: 0,0:01:58.63,0:02:02.24,Default,,0000,0000,0000,,for the person to be\Nable to cope with their life.
Dialogue: 0,0:02:02.38,0:02:04.73,Default,,0000,0000,0000,,Anxiety is a worldwide problem.
Dialogue: 0,0:02:04.73,0:02:06.76,Default,,0000,0000,0000,,It is a problem where\Nour own biology,
Dialogue: 0,0:02:06.76,0:02:10.03,Default,,0000,0000,0000,,which was designed to ensure our survival\Nas hunters and gatherers,
Dialogue: 0,0:02:10.03,0:02:12.78,Default,,0000,0000,0000,,is sabotaging our bodies and minds.
Dialogue: 0,0:02:12.78,0:02:17.29,Default,,0000,0000,0000,,When we feel fear or stress, our body \Nreleases cortisol,
Dialogue: 0,0:02:17.29,0:02:19.09,Default,,0000,0000,0000,,which is a stress hormone.
Dialogue: 0,0:02:19.09,0:02:22.76,Default,,0000,0000,0000,,This cortisol release is part\Nof a fight-or-flight response.
Dialogue: 0,0:02:22.76,0:02:25.12,Default,,0000,0000,0000,,Back in the day it enabled\Nus to do things like
Dialogue: 0,0:02:25.12,0:02:28.76,Default,,0000,0000,0000,,jump out of the way of an attacking \Npredator or a falling rock.
Dialogue: 0,0:02:28.76,0:02:32.59,Default,,0000,0000,0000,,In today's world those kinds of\Ndangers aren't as relevant.
Dialogue: 0,0:02:32.59,0:02:34.26,Default,,0000,0000,0000,,But even though\Nthey aren't relevant
Dialogue: 0,0:02:34.26,0:02:37.37,Default,,0000,0000,0000,,we still have the same\Nbiological reaction to stress.
Dialogue: 0,0:02:37.37,0:02:41.14,Default,,0000,0000,0000,,Any time we perceive danger, our \Nbody reacts the same way it would
Dialogue: 0,0:02:41.14,0:02:45.92,Default,,0000,0000,0000,,if our survival were at risk, and our \Nfight-or-flight response is triggered.
Dialogue: 0,0:02:45.92,0:02:49.38,Default,,0000,0000,0000,,The body releases cortisol \Nwhen we get cut off on the highway,
Dialogue: 0,0:02:49.38,0:02:51.60,Default,,0000,0000,0000,,our body releases cortisol \Nwhen we think about
Dialogue: 0,0:02:51.60,0:02:53.56,Default,,0000,0000,0000,,being unable \Nto pay the bills on time,
Dialogue: 0,0:02:53.56,0:02:57.38,Default,,0000,0000,0000,,our body releases cortisol when we are\Napproached by our boss.
Dialogue: 0,0:02:57.38,0:03:01.28,Default,,0000,0000,0000,,What's more, our body releases cortisol\Nevery time we think a fearful thought.
Dialogue: 0,0:03:01.66,0:03:04.92,Default,,0000,0000,0000,,Basically, instead of our\Nmodern lives being less stressful,
Dialogue: 0,0:03:04.92,0:03:08.42,Default,,0000,0000,0000,,they're an absolute minefield\Nof stress-inducing scenarios.
Dialogue: 0,0:03:08.42,0:03:10.79,Default,,0000,0000,0000,,This means that cortisol,\Nthe stress hormone,
Dialogue: 0,0:03:10.79,0:03:13.87,Default,,0000,0000,0000,,is wreaking havoc on us\Nin our day-to-day lives.
Dialogue: 0,0:03:13.87,0:03:18.14,Default,,0000,0000,0000,,Elevated cortisol levels doesn't just \Naffect the way we feel emotionally,
Dialogue: 0,0:03:18.14,0:03:20.89,Default,,0000,0000,0000,,it interferes with learning and memory;
Dialogue: 0,0:03:20.89,0:03:23.62,Default,,0000,0000,0000,,it lowers immune function \Nand bone density;
Dialogue: 0,0:03:23.62,0:03:25.89,Default,,0000,0000,0000,,it causes an increase in weight gain,
Dialogue: 0,0:03:25.89,0:03:29.20,Default,,0000,0000,0000,,blood pressure, cholesterol, \Nand heart disease;
Dialogue: 0,0:03:29.20,0:03:31.78,Default,,0000,0000,0000,,it can trigger other mental illnesses;
Dialogue: 0,0:03:31.78,0:03:34.44,Default,,0000,0000,0000,,it increases the likelihood of depression;
Dialogue: 0,0:03:34.44,0:03:36.100,Default,,0000,0000,0000,,and it lowers our resiliency.
Dialogue: 0,0:03:37.29,0:03:40.67,Default,,0000,0000,0000,,Anyone who suffers with anxiety
Dialogue: 0,0:03:40.67,0:03:43.87,Default,,0000,0000,0000,,has a problem with one\Nof our basic human needs,
Dialogue: 0,0:03:43.87,0:03:47.00,Default,,0000,0000,0000,,and that basic human need is certainty.
Dialogue: 0,0:03:47.00,0:03:49.34,Default,,0000,0000,0000,,What do we mean by certainty?
Dialogue: 0,0:03:49.34,0:03:51.92,Default,,0000,0000,0000,,We mean that feeling of internal security
Dialogue: 0,0:03:51.92,0:03:57.75,Default,,0000,0000,0000,,that we know that we can \Navoid pain and gain pleasure.
Dialogue: 0,0:03:57.97,0:04:02.89,Default,,0000,0000,0000,,Those of us who have anxiety\Ndon't know that this is true.
Dialogue: 0,0:04:02.89,0:04:08.23,Default,,0000,0000,0000,,That basic human need isn't met. Instead \Nwe feel powerless to our own lives,
Dialogue: 0,0:04:08.23,0:04:11.52,Default,,0000,0000,0000,,we feel fear relative to our own lives,
Dialogue: 0,0:04:11.52,0:04:16.74,Default,,0000,0000,0000,,and that causes our body\Nto trigger the fight-or-flight response.
Dialogue: 0,0:04:16.74,0:04:22.70,Default,,0000,0000,0000,,It causes us to release cortisol, and \Nwhen that happens we feel more anxious,
Dialogue: 0,0:04:22.70,0:04:27.29,Default,,0000,0000,0000,,so our body releases more cortisol,\Nand that causes us to feel more anxious,
Dialogue: 0,0:04:27.29,0:04:32.38,Default,,0000,0000,0000,,which causes us to release more cortisol,\Nand now we're caught in a snowball;
Dialogue: 0,0:04:32.38,0:04:34.55,Default,,0000,0000,0000,,we can't stop feeling anxious,
Dialogue: 0,0:04:34.55,0:04:38.76,Default,,0000,0000,0000,,our anxiety snowballs \Ninto serious panic attacks
Dialogue: 0,0:04:38.76,0:04:44.62,Default,,0000,0000,0000,,because we don't have the ability\Nto meet our own need of certainty.
Dialogue: 0,0:04:45.26,0:04:48.46,Default,,0000,0000,0000,,Normally there would be an outlet\Nfor this rush of anxiety when
Dialogue: 0,0:04:48.46,0:04:50.54,Default,,0000,0000,0000,,the fight-or-flight response \Nis triggered,
Dialogue: 0,0:04:50.54,0:04:52.79,Default,,0000,0000,0000,,such as running away \Nfrom the perceived threat
Dialogue: 0,0:04:52.79,0:04:56.27,Default,,0000,0000,0000,,or screaming and crying, which brings up\Ncortisol within the body.
Dialogue: 0,0:04:56.27,0:04:57.60,Default,,0000,0000,0000,,But in today's modern world
Dialogue: 0,0:04:57.60,0:05:01.35,Default,,0000,0000,0000,,there is no obvious course of action \Nfor the anxiety we feel,
Dialogue: 0,0:05:01.35,0:05:06.89,Default,,0000,0000,0000,,there is no outlet for that energy.\NSo we have to create one, or many.
Dialogue: 0,0:05:07.29,0:05:11.48,Default,,0000,0000,0000,,One of the best ways to do this is \Nthrough exercise on a daily basis.
Dialogue: 0,0:05:11.87,0:05:15.74,Default,,0000,0000,0000,,Any aerobic or cardiac activity \Nwill burn cortisol.
Dialogue: 0,0:05:15.74,0:05:19.33,Default,,0000,0000,0000,,It will create an outlet to release \Nthe pent-up energy that is associated
Dialogue: 0,0:05:19.33,0:05:23.33,Default,,0000,0000,0000,,with the fight-or-flight response,\Nand 20 to 30 minutes is all you need
Dialogue: 0,0:05:23.33,0:05:26.58,Default,,0000,0000,0000,,to engage your body's natural ability \Nto produce endorphins.
Dialogue: 0,0:05:26.58,0:05:29.38,Default,,0000,0000,0000,,Endorphins are a bit like \Nnaturally ocurring opiates,
Dialogue: 0,0:05:29.38,0:05:32.38,Default,,0000,0000,0000,,they relax you and induce \Na feeling of well-being.
Dialogue: 0,0:05:32.94,0:05:36.62,Default,,0000,0000,0000,,Eating foods that reduce anxiety \Nis really important.
Dialogue: 0,0:05:36.62,0:05:39.54,Default,,0000,0000,0000,,There are foods \Nthat increase your anxiety,
Dialogue: 0,0:05:39.54,0:05:41.96,Default,,0000,0000,0000,,and there are foods \Nthat decrease your anxiety.
Dialogue: 0,0:05:41.96,0:05:46.29,Default,,0000,0000,0000,,It's important that you choose a diet\Nthat stabilises your blood sugar.
Dialogue: 0,0:05:46.29,0:05:51.40,Default,,0000,0000,0000,,When your blood sugar drops and it's low,\Nthe portion of your brain that's in charge
Dialogue: 0,0:05:51.40,0:05:54.15,Default,,0000,0000,0000,,of the fight-or-flight \Nresponse is triggered,
Dialogue: 0,0:05:54.15,0:05:58.46,Default,,0000,0000,0000,,so you're more likely to feel anxiety \Nthroughout your day.
Dialogue: 0,0:05:58.46,0:06:04.79,Default,,0000,0000,0000,,Avoid fried foods, caffeine, \Nhigh-glycemic carbohydrates,
Dialogue: 0,0:06:04.79,0:06:08.46,Default,,0000,0000,0000,,sugar, and alcoholic beverages.
Dialogue: 0,0:06:08.46,0:06:12.18,Default,,0000,0000,0000,,Some foods to include in your diet\Nthat have been shown to reduce anxiety
Dialogue: 0,0:06:12.18,0:06:18.32,Default,,0000,0000,0000,,for various reasons are: \Nseaweed, also called nori; kimchi;
Dialogue: 0,0:06:18.32,0:06:23.54,Default,,0000,0000,0000,,whole grains such as brown rice, \Nfarro, and quinoa;
Dialogue: 0,0:06:23.54,0:06:31.71,Default,,0000,0000,0000,,blueberries; dark chocolate; maca root; \Nvitamin B-12 and vitamin B-6;
Dialogue: 0,0:06:31.71,0:06:35.59,Default,,0000,0000,0000,,omega-3 fatty acids like flax-seed oil;
Dialogue: 0,0:06:35.59,0:06:41.51,Default,,0000,0000,0000,,chamomile tea, oolong tea, \Nand oatstraw tea;
Dialogue: 0,0:06:41.51,0:06:46.17,Default,,0000,0000,0000,,nuts, pumpkin seeds, and edamame.
Dialogue: 0,0:06:46.17,0:06:50.97,Default,,0000,0000,0000,,Any kind of meditation, visualization,
Dialogue: 0,0:06:50.97,0:06:56.56,Default,,0000,0000,0000,,or relaxation technique such as\Nyoga, qigong, or tai-chi,
Dialogue: 0,0:06:56.56,0:06:59.15,Default,,0000,0000,0000,,will lower cortisol levels in the body,
Dialogue: 0,0:06:59.15,0:07:02.35,Default,,0000,0000,0000,,so sign up for those classes.
Dialogue: 0,0:07:02.82,0:07:08.29,Default,,0000,0000,0000,,Form close-knit human bonds.\NIt's been shown over and over again
Dialogue: 0,0:07:08.29,0:07:11.93,Default,,0000,0000,0000,,that when we form connections \Nwith other people
Dialogue: 0,0:07:11.93,0:07:15.51,Default,,0000,0000,0000,,we are reducing cortisol \Nwithin the body.
Dialogue: 0,0:07:15.51,0:07:18.68,Default,,0000,0000,0000,,Our parasympathetic \Nnervous system is sedated
Dialogue: 0,0:07:18.68,0:07:22.22,Default,,0000,0000,0000,,when we are in close physical contact \Nwith other people,
Dialogue: 0,0:07:22.22,0:07:25.43,Default,,0000,0000,0000,,when we feel a sense \Nof connection with them.
Dialogue: 0,0:07:25.43,0:07:27.60,Default,,0000,0000,0000,,Develop these connections.
Dialogue: 0,0:07:27.60,0:07:34.51,Default,,0000,0000,0000,,Humans are a social species. \NIsolation will increase your anxiety.
Dialogue: 0,0:07:34.51,0:07:37.68,Default,,0000,0000,0000,,Seek opportunities to laugh;
Dialogue: 0,0:07:37.68,0:07:41.15,Default,,0000,0000,0000,,when you're laughing your body \Ncan't perceive that it is in danger,
Dialogue: 0,0:07:41.15,0:07:44.34,Default,,0000,0000,0000,,because you're sending it \Nthe message that it's safe.
Dialogue: 0,0:07:44.34,0:07:47.04,Default,,0000,0000,0000,,So watch that stand-up comedian,
Dialogue: 0,0:07:47.04,0:07:50.26,Default,,0000,0000,0000,,watch those youtube \Nshows that make you laugh.
Dialogue: 0,0:07:50.26,0:07:54.18,Default,,0000,0000,0000,,Seek any kind of fun \Nthat you can find,
Dialogue: 0,0:07:54.18,0:07:58.21,Default,,0000,0000,0000,,this will significantly reduce \Nyour levels of anxiety.
Dialogue: 0,0:07:58.21,0:08:01.30,Default,,0000,0000,0000,,It's also really important \Nto get enough sleep,
Dialogue: 0,0:08:01.30,0:08:04.43,Default,,0000,0000,0000,,let yourself get 8 hours \Na night at least.
Dialogue: 0,0:08:04.43,0:08:10.54,Default,,0000,0000,0000,,Sleep is designed to reduce stress levels.\NWhen you fall asleep, you are realigning
Dialogue: 0,0:08:10.54,0:08:14.06,Default,,0000,0000,0000,,with your non-physical perspective,\Nyou're releasing all of the resistance
Dialogue: 0,0:08:14.06,0:08:16.72,Default,,0000,0000,0000,,that you carry with you on a daily basis,
Dialogue: 0,0:08:16.72,0:08:19.64,Default,,0000,0000,0000,,you're coming into alignment \Ninto a state of allowing,
Dialogue: 0,0:08:19.64,0:08:22.98,Default,,0000,0000,0000,,which is the opposite of anxiety.
Dialogue: 0,0:08:22.98,0:08:27.48,Default,,0000,0000,0000,,Allow yourself the opportunity\Nto release your resistance in this way.
Dialogue: 0,0:08:27.48,0:08:32.23,Default,,0000,0000,0000,,Sleep is essential for those people \Nwho suffer from anxiety.
Dialogue: 0,0:08:32.78,0:08:37.06,Default,,0000,0000,0000,,Your fight-or-flight response is triggered\Nwhen you don't get enough sleep,
Dialogue: 0,0:08:37.06,0:08:40.39,Default,,0000,0000,0000,,in the same way that it's triggered \Nby low blood sugar,
Dialogue: 0,0:08:40.39,0:08:44.42,Default,,0000,0000,0000,,so it's really important that you \Nlet yourself get at least 8 hours a night.
Dialogue: 0,0:08:44.90,0:08:48.72,Default,,0000,0000,0000,,Sleep is the opportunity for you \Nto come into alignment,
Dialogue: 0,0:08:48.72,0:08:53.12,Default,,0000,0000,0000,,to release all of the resistance that \Nyou've built up in your day-to-day life.
Dialogue: 0,0:08:53.62,0:08:56.21,Default,,0000,0000,0000,,Take advantage of that opportunity.
Dialogue: 0,0:08:56.98,0:09:00.75,Default,,0000,0000,0000,,Release your emotion.\NOne of the best ways to do this
Dialogue: 0,0:09:00.75,0:09:04.83,Default,,0000,0000,0000,,is to talk to someone about it,\Nor if you don't want to do that,
Dialogue: 0,0:09:04.83,0:09:08.70,Default,,0000,0000,0000,,to release your emotion \Nby writing or typing it out.
Dialogue: 0,0:09:08.70,0:09:12.20,Default,,0000,0000,0000,,I don't want you to judge \Nwhat's coming up.
Dialogue: 0,0:09:12.20,0:09:14.08,Default,,0000,0000,0000,,Whenever you feel anxiety,\Njust sit down
Dialogue: 0,0:09:14.08,0:09:16.28,Default,,0000,0000,0000,,with that paper \Nor in front of the computer,
Dialogue: 0,0:09:16.28,0:09:22.21,Default,,0000,0000,0000,,and start typing anything that comes out,\Nall of your worry and stressful thoughts.
Dialogue: 0,0:09:22.21,0:09:24.88,Default,,0000,0000,0000,,I want you to just type them as fast
Dialogue: 0,0:09:24.88,0:09:28.41,Default,,0000,0000,0000,,as you can possibly type them \Nwithout judging them.
Dialogue: 0,0:09:28.64,0:09:34.03,Default,,0000,0000,0000,,I want you to put down anything,\Nno matter how nonsensical it may seem.
Dialogue: 0,0:09:34.03,0:09:38.89,Default,,0000,0000,0000,,Your body needs to release that energy,\Nso let it release that energy.
Dialogue: 0,0:09:40.38,0:09:44.24,Default,,0000,0000,0000,,I have an example of a page \Nthat I wrote this week
Dialogue: 0,0:09:44.24,0:09:48.52,Default,,0000,0000,0000,,to release my own anxiety,\Nso this is what this will sound like.
Dialogue: 0,0:09:48.52,0:09:51.69,Default,,0000,0000,0000,,I'm flipping out, I hate my life,\Nwhat the hell was I thinking?
Dialogue: 0,0:09:51.69,0:09:53.36,Default,,0000,0000,0000,,My stomach hurts, I feel like crap.
Dialogue: 0,0:09:53.36,0:09:56.03,Default,,0000,0000,0000,,I hate people. \NI'm not getting anywhere.
Dialogue: 0,0:09:56.03,0:10:00.78,Default,,0000,0000,0000,,They won't publish my book.\NMy fan is making me cold.
Dialogue: 0,0:10:00.78,0:10:03.05,Default,,0000,0000,0000,,I don't want to move,\NI can't move I'm stuck.
Dialogue: 0,0:10:03.05,0:10:05.76,Default,,0000,0000,0000,,I hate life, I should quit.\NI'm the worst parent on earth.
Dialogue: 0,0:10:05.76,0:10:08.58,Default,,0000,0000,0000,,I'm not hungry. I hate that everyone\Nexpects me to make breakfast.
Dialogue: 0,0:10:08.58,0:10:11.22,Default,,0000,0000,0000,,God dammit. I have a session today.\NI don't wanna do it.
Dialogue: 0,0:10:11.23,0:10:13.02,Default,,0000,0000,0000,,What the hell am I \Ngonna say to them?
Dialogue: 0,0:10:13.02,0:10:15.10,Default,,0000,0000,0000,,Kill yourself now coz\Nit doesn't get better?
Dialogue: 0,0:10:15.10,0:10:17.77,Default,,0000,0000,0000,,Fuck my life. I hate it \Nhere. I wanna die.
Dialogue: 0,0:10:17.77,0:10:20.33,Default,,0000,0000,0000,,I'm too fucked up to \Ndo anything good.
Dialogue: 0,0:10:21.85,0:10:23.43,Default,,0000,0000,0000,,I wanna remind most of you
Dialogue: 0,0:10:23.43,0:10:26.74,Default,,0000,0000,0000,,that there'll be a lot \Nof swearing in this exercise.
Dialogue: 0,0:10:26.74,0:10:31.60,Default,,0000,0000,0000,,This expression process is not the time\Nto be politically correct or polite.
Dialogue: 0,0:10:31.60,0:10:36.62,Default,,0000,0000,0000,,I want you to get out anything that you \Nemotionally feel and are struggling with.
Dialogue: 0,0:10:36.62,0:10:39.29,Default,,0000,0000,0000,,Listen to music.
Dialogue: 0,0:10:39.29,0:10:43.47,Default,,0000,0000,0000,,Deliberately create playlists for \Nyourself that reduce your anxiety.
Dialogue: 0,0:10:43.47,0:10:49.18,Default,,0000,0000,0000,,For me, dinner jazz works wonders, as does\Nany music that allows me to bleed emotion.
Dialogue: 0,0:10:49.18,0:10:53.47,Default,,0000,0000,0000,,Certain musicians, for me it's Thomas \NNewman, have the ability to create tones
Dialogue: 0,0:10:53.47,0:10:57.81,Default,,0000,0000,0000,,that make you feel like the emotion that\Nis trapped in you is being leeched out.
Dialogue: 0,0:10:57.81,0:11:00.81,Default,,0000,0000,0000,,Motivating music works well too \Nbecause it inspires you
Dialogue: 0,0:11:00.81,0:11:03.57,Default,,0000,0000,0000,,towards seeking an outlet for your stress.
Dialogue: 0,0:11:03.57,0:11:06.82,Default,,0000,0000,0000,,You want to avoid any music that \Nstimulates your nervous system,
Dialogue: 0,0:11:06.82,0:11:10.57,Default,,0000,0000,0000,,makes you feel stressed, \Nor provokes negative emotion.
Dialogue: 0,0:11:10.57,0:11:17.24,Default,,0000,0000,0000,,Breathing exercises works for anxiety,\Nthat is, taking a long deep breath in,
Dialogue: 0,0:11:18.60,0:11:22.15,Default,,0000,0000,0000,,and a long deep breath out,\Nbreathing deep into your belly
Dialogue: 0,0:11:22.15,0:11:24.82,Default,,0000,0000,0000,,instead of staying up here \Nin shallow breathing
Dialogue: 0,0:11:24.82,0:11:28.89,Default,,0000,0000,0000,,where you're just pulling energy \Ninto your lungs.
Dialogue: 0,0:11:28.89,0:11:33.30,Default,,0000,0000,0000,,Breathing techniques have been shown\Nto reduce cortisol again and again.
Dialogue: 0,0:11:33.30,0:11:36.14,Default,,0000,0000,0000,,My anxiety was so bad \Nthroughout my life
Dialogue: 0,0:11:36.14,0:11:38.64,Default,,0000,0000,0000,,that breathing exercises \Nwas a little bit like
Dialogue: 0,0:11:38.64,0:11:43.02,Default,,0000,0000,0000,,chipping at a glacier with a spoon,\Nso I prefer to use breathing exercises
Dialogue: 0,0:11:43.02,0:11:47.44,Default,,0000,0000,0000,,in conjunction with other exercises\Ninstead of purely on its own.
Dialogue: 0,0:11:47.44,0:11:51.28,Default,,0000,0000,0000,,But try these breathing exercises,\Nyou can find them all over the internet,
Dialogue: 0,0:11:51.28,0:11:53.72,Default,,0000,0000,0000,,and see how they work for you.
Dialogue: 0,0:11:53.72,0:11:57.47,Default,,0000,0000,0000,,The bottom line if you suffer from anxiety\Nis that you have to allow yourself
Dialogue: 0,0:11:57.47,0:12:01.64,Default,,0000,0000,0000,,to do what is necessary to make yourself\Nfeel good throughout the day.
Dialogue: 0,0:12:01.64,0:12:04.30,Default,,0000,0000,0000,,You've got to be deliberate\Nabout how you wake up.
Dialogue: 0,0:12:04.30,0:12:06.80,Default,,0000,0000,0000,,You've got to be deliberate\Nabout how you go to sleep
Dialogue: 0,0:12:06.80,0:12:09.80,Default,,0000,0000,0000,,and how you structure \Nyour life in between,
Dialogue: 0,0:12:09.80,0:12:13.35,Default,,0000,0000,0000,,and this kind of self care \Nhas got to be okay for you.
Dialogue: 0,0:12:13.35,0:12:17.47,Default,,0000,0000,0000,,If you suffer from anxiety\Nyou have a highly sensitive system,
Dialogue: 0,0:12:17.47,0:12:19.82,Default,,0000,0000,0000,,that doesn't mean that\Nsomething's wrong with you.
Dialogue: 0,0:12:19.82,0:12:22.30,Default,,0000,0000,0000,,Potentially it means that\Nsomething's right with you,
Dialogue: 0,0:12:22.30,0:12:24.55,Default,,0000,0000,0000,,and everyone else is just shut down.
Dialogue: 0,0:12:24.55,0:12:31.05,Default,,0000,0000,0000,,Take the time to structure your life\Nto give yourself this TLC.
Dialogue: 0,0:12:31.05,0:12:36.80,Default,,0000,0000,0000,,You need to really commit to self care\Nif you suffer from anxiety.
Dialogue: 0,0:12:37.35,0:12:41.10,Default,,0000,0000,0000,,I was one of those people who woke up \Nwith such bad anxiety attacks
Dialogue: 0,0:12:41.10,0:12:44.22,Default,,0000,0000,0000,,that after an hour or two\Nof struggling with them in the morning,
Dialogue: 0,0:12:44.22,0:12:47.58,Default,,0000,0000,0000,,I'd end up suicidal or self-injuring.
Dialogue: 0,0:12:48.00,0:12:54.01,Default,,0000,0000,0000,,But I have actually found a routine\Nthat works for me perfectly.
Dialogue: 0,0:12:54.01,0:12:59.14,Default,,0000,0000,0000,,But I will tell you that even to this day,\Nif I don't do this routine
Dialogue: 0,0:12:59.14,0:13:02.22,Default,,0000,0000,0000,,I still wake up with anxiety attacks.
Dialogue: 0,0:13:02.22,0:13:04.74,Default,,0000,0000,0000,,I'm gonna share this routine \Nwith you today.
Dialogue: 0,0:13:04.74,0:13:07.80,Default,,0000,0000,0000,,Keep in mind that the routine\Nthat works for you may be different
Dialogue: 0,0:13:07.80,0:13:09.94,Default,,0000,0000,0000,,than the one that works for me.
Dialogue: 0,0:13:09.94,0:13:14.64,Default,,0000,0000,0000,,The goal, if you suffer from anxiety,\Nis to collect all kinds of tools
Dialogue: 0,0:13:14.64,0:13:18.03,Default,,0000,0000,0000,,and all kinds of processes\Nthat you can apply throughout your day
Dialogue: 0,0:13:18.03,0:13:23.37,Default,,0000,0000,0000,,that work specifically for you, to set up \Nyour own individual unique routine.
Dialogue: 0,0:13:23.37,0:13:24.100,Default,,0000,0000,0000,,Here's mine:
Dialogue: 0,0:13:24.100,0:13:31.72,Default,,0000,0000,0000,,1. When I first wake up, before I even \Nopen my eyes, I take 8 deep breaths
Dialogue: 0,0:13:31.72,0:13:37.42,Default,,0000,0000,0000,,where I'm holding my breath for the count \Nof 8 at the top, so it looks like this.
Dialogue: 0,0:13:45.42,0:13:47.41,Default,,0000,0000,0000,,I do that 8 times.
Dialogue: 0,0:13:47.97,0:13:50.53,Default,,0000,0000,0000,,2. I immediately go get something to eat.
Dialogue: 0,0:13:50.53,0:13:53.32,Default,,0000,0000,0000,,Cortisol levels are highest\Nfirst thing in the morning,
Dialogue: 0,0:13:53.32,0:13:55.76,Default,,0000,0000,0000,,which is why so many \Npeople who suffer from anxiety
Dialogue: 0,0:13:55.76,0:13:58.68,Default,,0000,0000,0000,,wake up with panic attacks.\NWhen blood sugar is low,
Dialogue: 0,0:13:58.68,0:14:02.56,Default,,0000,0000,0000,,like it is first thing in the morning, \Nit triggers your fight-or-flight response,
Dialogue: 0,0:14:02.56,0:14:05.36,Default,,0000,0000,0000,,so we need to get our \Nblood sugar levels up and quickly.
Dialogue: 0,0:14:05.36,0:14:08.08,Default,,0000,0000,0000,,But we don't want to spike \Nour blood sugar.
Dialogue: 0,0:14:08.08,0:14:11.29,Default,,0000,0000,0000,,That's just setting ourselves up \Nfor failure later in the day.
Dialogue: 0,0:14:11.29,0:14:14.38,Default,,0000,0000,0000,,So we want to choose foods \Nthat stabilise our blood sugar.
Dialogue: 0,0:14:14.38,0:14:17.46,Default,,0000,0000,0000,,I usually choose a handful of \Nalmonds and berries,
Dialogue: 0,0:14:17.46,0:14:21.14,Default,,0000,0000,0000,,a raw formula meal replacer \Nor protein powder
Dialogue: 0,0:14:21.14,0:14:24.23,Default,,0000,0000,0000,,mixed with coconut milk \Nor almond milk,
Dialogue: 0,0:14:24.23,0:14:27.98,Default,,0000,0000,0000,,or a banana with mixed nuts and water.
Dialogue: 0,0:14:27.98,0:14:30.02,Default,,0000,0000,0000,,3. I write in my expression journal.
Dialogue: 0,0:14:30.02,0:14:33.65,Default,,0000,0000,0000,,This is the place I allow myself to \Nunleash all my fearful negative thoughts
Dialogue: 0,0:14:33.65,0:14:36.86,Default,,0000,0000,0000,,and worries so I have an outlet \Nfor that anxious feeling.
Dialogue: 0,0:14:36.86,0:14:39.28,Default,,0000,0000,0000,,4. I write in my gratitude journal.
Dialogue: 0,0:14:39.28,0:14:42.53,Default,,0000,0000,0000,,This orients my focus from my thoughts\Nthat were causing me to panic,
Dialogue: 0,0:14:42.53,0:14:44.96,Default,,0000,0000,0000,,to the thoughts that induce\Na feeling of well-being.
Dialogue: 0,0:14:44.96,0:14:48.48,Default,,0000,0000,0000,,It forces me to look for and pay attention\Nto things that make me feel good
Dialogue: 0,0:14:48.48,0:14:51.87,Default,,0000,0000,0000,,and thus begin to feel that the life I'm \Nliving might actually be good,
Dialogue: 0,0:14:51.87,0:14:55.21,Default,,0000,0000,0000,,and this causes my fight-or-flight \Nresponse to shut off.
Dialogue: 0,0:14:56.00,0:14:58.12,Default,,0000,0000,0000,,5. I exercise.
Dialogue: 0,0:14:58.12,0:15:00.13,Default,,0000,0000,0000,,I have collected a group of people\Nwho feel
Dialogue: 0,0:15:00.13,0:15:02.32,Default,,0000,0000,0000,,more motivated to work out\Nwhen we're together,
Dialogue: 0,0:15:02.32,0:15:04.90,Default,,0000,0000,0000,,and now we all go out together \Nin the morning and hike
Dialogue: 0,0:15:04.90,0:15:07.74,Default,,0000,0000,0000,,or speed-walk or do plyometric \Ntraining, or ski together.
Dialogue: 0,0:15:07.74,0:15:10.51,Default,,0000,0000,0000,,The connection I feel \Nwith them reduces my cortisol levels
Dialogue: 0,0:15:10.51,0:15:12.56,Default,,0000,0000,0000,,and the exercise \Nitself burns off cortisol
Dialogue: 0,0:15:12.56,0:15:16.48,Default,,0000,0000,0000,,and introduces endorphins \Ninto my blood stream.
Dialogue: 0,0:15:16.48,0:15:21.57,Default,,0000,0000,0000,,6. When I get back from exercising\NI drink two 8 oz glasses of water.
Dialogue: 0,0:15:21.57,0:15:26.25,Default,,0000,0000,0000,,This allows my liver to rid my body\Nof excess hormones.
Dialogue: 0,0:15:26.25,0:15:32.44,Default,,0000,0000,0000,,Your liver is the organ in your body \Nthat deals with excess hormones
Dialogue: 0,0:15:32.44,0:15:35.44,Default,,0000,0000,0000,,and remember that \Ncortisol is a hormone.
Dialogue: 0,0:15:35.44,0:15:38.38,Default,,0000,0000,0000,,I also keep sipping water \Nthroughout the day,
Dialogue: 0,0:15:38.38,0:15:41.38,Default,,0000,0000,0000,,and I make sure that \Nthis water isn't tap water;
Dialogue: 0,0:15:41.38,0:15:44.22,Default,,0000,0000,0000,,I make sure that it's spring water \Nor artesian well water,
Dialogue: 0,0:15:44.22,0:15:48.03,Default,,0000,0000,0000,,or some kind of water that isn't \Ncompletely full of chemicals.
Dialogue: 0,0:15:48.26,0:15:52.06,Default,,0000,0000,0000,,7. I let myself be a diva.
Dialogue: 0,0:15:52.06,0:15:54.23,Default,,0000,0000,0000,,What do I mean by this?
Dialogue: 0,0:15:54.23,0:15:56.16,Default,,0000,0000,0000,,Most of us who suffer \Nfrom anxiety
Dialogue: 0,0:15:56.16,0:15:58.19,Default,,0000,0000,0000,,have perfected the art\Nof forcing ourselves
Dialogue: 0,0:15:58.19,0:16:00.66,Default,,0000,0000,0000,,to do things that feel terrible \Nto us emotionally.
Dialogue: 0,0:16:00.66,0:16:03.32,Default,,0000,0000,0000,,We end up having breakdowns \Nbecause our nervous systems
Dialogue: 0,0:16:03.32,0:16:05.91,Default,,0000,0000,0000,,perceive danger \Neverywhere we turn.
Dialogue: 0,0:16:05.91,0:16:09.20,Default,,0000,0000,0000,,We need to allow ourselves \Nto live a little unconventionally
Dialogue: 0,0:16:09.20,0:16:11.20,Default,,0000,0000,0000,,and do unconventional things
Dialogue: 0,0:16:11.20,0:16:14.52,Default,,0000,0000,0000,,if it would enable us to feel safer \Nand more relaxed.
Dialogue: 0,0:16:15.36,0:16:18.45,Default,,0000,0000,0000,,For example, I get extreme anxiety
Dialogue: 0,0:16:18.45,0:16:21.23,Default,,0000,0000,0000,,when I am going anywhere by myself.
Dialogue: 0,0:16:21.23,0:16:23.93,Default,,0000,0000,0000,,The traditional model of dealing with fear
Dialogue: 0,0:16:23.93,0:16:26.55,Default,,0000,0000,0000,,says that you should force \Nyourself to be alone
Dialogue: 0,0:16:26.55,0:16:29.44,Default,,0000,0000,0000,,so that your body will desensitize to it.
Dialogue: 0,0:16:29.44,0:16:32.02,Default,,0000,0000,0000,,This forcing your body to desensitize
Dialogue: 0,0:16:32.02,0:16:33.100,Default,,0000,0000,0000,,is forcing your body to dissociate,
Dialogue: 0,0:16:33.100,0:16:37.15,Default,,0000,0000,0000,,so it's not actually solving \Nany major problem,
Dialogue: 0,0:16:37.15,0:16:41.49,Default,,0000,0000,0000,,what it's doing is causing you to shut off\Nto your emotional guidance system.
Dialogue: 0,0:16:41.49,0:16:44.70,Default,,0000,0000,0000,,It's pretty much \Nthe dumbest thing you can do.
Dialogue: 0,0:16:44.70,0:16:48.83,Default,,0000,0000,0000,,It's never self loving to force yourself \Nto get over something.
Dialogue: 0,0:16:48.83,0:16:53.08,Default,,0000,0000,0000,,That is a harsh approach, \Nit is not a gentle approach.
Dialogue: 0,0:16:53.08,0:16:57.08,Default,,0000,0000,0000,,And if you take a harsh approach \Nto something that's feeling anxious,
Dialogue: 0,0:16:57.08,0:17:01.95,Default,,0000,0000,0000,,what you're doing is \Nyou're adding punishment on top of fear.
Dialogue: 0,0:17:01.95,0:17:03.94,Default,,0000,0000,0000,,Sounds like a good idea to me. [sarcasm]
Dialogue: 0,0:17:03.94,0:17:06.87,Default,,0000,0000,0000,,More often than not, \Nall a rough approach does
Dialogue: 0,0:17:06.87,0:17:10.97,Default,,0000,0000,0000,,when it comes to fear is cause us \Nto have mental breakdowns.
Dialogue: 0,0:17:11.97,0:17:16.39,Default,,0000,0000,0000,,So, I allow myself to take people\NI associate with safety
Dialogue: 0,0:17:16.39,0:17:19.80,Default,,0000,0000,0000,,and home with me when I go places.
Dialogue: 0,0:17:20.11,0:17:22.91,Default,,0000,0000,0000,,Remember that if anyone else \Nthinks you should or shouldn't
Dialogue: 0,0:17:22.91,0:17:27.53,Default,,0000,0000,0000,,live in a specific way, it is projection.\NThey are imposing their perspective
Dialogue: 0,0:17:27.53,0:17:30.49,Default,,0000,0000,0000,,on your life and asking you \Nto validate their perspective.
Dialogue: 0,0:17:30.49,0:17:31.96,Default,,0000,0000,0000,,This is not your job.
Dialogue: 0,0:17:31.96,0:17:36.24,Default,,0000,0000,0000,,Your job is to find out what feels most \Nempowering and joyful to you personally
Dialogue: 0,0:17:36.24,0:17:39.46,Default,,0000,0000,0000,,and then allow yourselves\Nto do those things.
Dialogue: 0,0:17:39.68,0:17:42.29,Default,,0000,0000,0000,,We do not get upset when someone \Nwho is in a wheelchair
Dialogue: 0,0:17:42.29,0:17:44.91,Default,,0000,0000,0000,,needs to structure his or her life \Na little differently
Dialogue: 0,0:17:44.91,0:17:46.78,Default,,0000,0000,0000,,in order to have a pleasant experience.
Dialogue: 0,0:17:46.78,0:17:50.45,Default,,0000,0000,0000,,We should not get upset with ourselves\Nif our tendency towards anxiety
Dialogue: 0,0:17:50.45,0:17:52.51,Default,,0000,0000,0000,,causes us to have to structure our life
Dialogue: 0,0:17:52.51,0:17:55.63,Default,,0000,0000,0000,,a little differently in order \Nto have a pleasant experience.
Dialogue: 0,0:17:55.63,0:17:59.03,Default,,0000,0000,0000,,If we are all loving in alignment,\Nwe would all be structuring our lives
Dialogue: 0,0:17:59.03,0:18:02.23,Default,,0000,0000,0000,,a little differently according to\Nour own desires and needs.
Dialogue: 0,0:18:03.22,0:18:06.56,Default,,0000,0000,0000,,If you suffer from anxiety, \Nit is extremely important
Dialogue: 0,0:18:06.56,0:18:10.36,Default,,0000,0000,0000,,that you practice \Nthe art of self-loving.
Dialogue: 0,0:18:10.48,0:18:12.74,Default,,0000,0000,0000,,This is how it works:
Dialogue: 0,0:18:12.74,0:18:18.13,Default,,0000,0000,0000,,If you're a person like me who has an \Nissue with anxiety when you are alone,
Dialogue: 0,0:18:18.13,0:18:21.42,Default,,0000,0000,0000,,in the beginning it's not \Nvery loving to yourself
Dialogue: 0,0:18:21.42,0:18:25.10,Default,,0000,0000,0000,,to force yourself \Nto go somewhere alone.
Dialogue: 0,0:18:25.10,0:18:28.39,Default,,0000,0000,0000,,But eventually you might find \Nthat something happens.
Dialogue: 0,0:18:28.39,0:18:32.40,Default,,0000,0000,0000,,It no longer feels empowering,\Nit no longer feels self-loving and good
Dialogue: 0,0:18:32.40,0:18:36.44,Default,,0000,0000,0000,,for you to be stuck in a situation\Nwhere you can't go places alone.
Dialogue: 0,0:18:36.44,0:18:39.96,Default,,0000,0000,0000,,And that's the time that you \Ncan start venturing out
Dialogue: 0,0:18:39.96,0:18:44.88,Default,,0000,0000,0000,,and practicing being alone, \Npracticing taking trips alone,
Dialogue: 0,0:18:44.88,0:18:49.35,Default,,0000,0000,0000,,and only at that point \Nwill that action be self-loving.
Dialogue: 0,0:18:49.35,0:18:52.93,Default,,0000,0000,0000,,Only at that point will it be in \Nalignment with your empowerment,
Dialogue: 0,0:18:52.93,0:18:55.72,Default,,0000,0000,0000,,instead of fuel your anxiety.
Dialogue: 0,0:18:55.72,0:18:59.81,Default,,0000,0000,0000,,So you need to be very honest with \Nyourself about where you currently are,
Dialogue: 0,0:18:59.81,0:19:06.44,Default,,0000,0000,0000,,and you need only take steps towards \Nself-love, that means the only time
Dialogue: 0,0:19:06.44,0:19:11.02,Default,,0000,0000,0000,,you should try to solve anything relative \Nto the anxiety you suffer
Dialogue: 0,0:19:11.02,0:19:15.44,Default,,0000,0000,0000,,is if it feels self-loving\Nand empowering to do it
Dialogue: 0,0:19:16.22,0:19:23.42,Default,,0000,0000,0000,,8. I make sure that before I go to bed \NI'm in a good vibrational space.
Dialogue: 0,0:19:23.42,0:19:25.72,Default,,0000,0000,0000,,That means, I watch funny movies,
Dialogue: 0,0:19:25.72,0:19:30.27,Default,,0000,0000,0000,,I watch proposal videos on youtube, \NI play board games,
Dialogue: 0,0:19:30.27,0:19:33.35,Default,,0000,0000,0000,,I cuddle with my communal family members.
Dialogue: 0,0:19:33.35,0:19:38.95,Default,,0000,0000,0000,,I do anything that puts me in a good mood\Nso that my focus is not on worry.
Dialogue: 0,0:19:39.47,0:19:42.48,Default,,0000,0000,0000,,This is a good time to write \Nin your gratitude journal.
Dialogue: 0,0:19:42.48,0:19:44.19,Default,,0000,0000,0000,,Sometimes, right before I go to bed,
Dialogue: 0,0:19:44.19,0:19:46.43,Default,,0000,0000,0000,,I sit down and I write an \Nentire list of things
Dialogue: 0,0:19:46.43,0:19:49.20,Default,,0000,0000,0000,,that I feel grateful for\Nthroughout the day.
Dialogue: 0,0:19:49.20,0:19:53.95,Default,,0000,0000,0000,,We dream in accordance with what we think \Nabout during our day-to-day lives,
Dialogue: 0,0:19:53.95,0:19:56.79,Default,,0000,0000,0000,,especially what we think about\Nright before we go to bed.
Dialogue: 0,0:19:56.79,0:19:59.96,Default,,0000,0000,0000,,So you don't want to have nightmares\Nbased on thinking about things
Dialogue: 0,0:19:59.96,0:20:03.42,Default,,0000,0000,0000,,that cause you to feel anxiety\Nright before you go to sleep.
Dialogue: 0,0:20:03.42,0:20:08.33,Default,,0000,0000,0000,,And another thing, when you wake up\Nand you rephase with your physical body,
Dialogue: 0,0:20:08.53,0:20:13.22,Default,,0000,0000,0000,,you will pick up where you left off,\Nmeaning that if you've been thinking about
Dialogue: 0,0:20:13.22,0:20:19.27,Default,,0000,0000,0000,,things that cause you to feel anxious, you\Nwill pick up in an anxious state of mind,
Dialogue: 0,0:20:19.27,0:20:24.56,Default,,0000,0000,0000,,and that will set your day off\Nalready on a very bad foot.
Dialogue: 0,0:20:25.23,0:20:27.82,Default,,0000,0000,0000,,So you want to make sure \Nto structure your life,
Dialogue: 0,0:20:27.82,0:20:29.95,Default,,0000,0000,0000,,especially relative to \Nbefore you go to bed,
Dialogue: 0,0:20:29.95,0:20:33.34,Default,,0000,0000,0000,,in a way that you're building a platform\Nfor success for the day
Dialogue: 0,0:20:33.34,0:20:36.21,Default,,0000,0000,0000,,that you're about to lead\Nwhen you wake up in the morning.
Dialogue: 0,0:20:36.21,0:20:41.13,Default,,0000,0000,0000,,9. I ask someone to rub my feet or tickle \Nmy skin softly when I'm laying in bed.
Dialogue: 0,0:20:41.13,0:20:44.27,Default,,0000,0000,0000,,This physical contact makes me feel safe,
Dialogue: 0,0:20:44.27,0:20:48.00,Default,,0000,0000,0000,,and like all human connection,\Nit reduces cortisol levels in my body.
Dialogue: 0,0:20:48.00,0:20:51.51,Default,,0000,0000,0000,,If the idea of physical contact makes you \Nmore anxious, you can buy
Dialogue: 0,0:20:51.51,0:20:55.75,Default,,0000,0000,0000,,hand-held massagers,\Nmassager pillows, and massage chairs,
Dialogue: 0,0:20:55.75,0:20:58.32,Default,,0000,0000,0000,,to help you wind down \Nat the end of the day.
Dialogue: 0,0:20:58.32,0:21:03.01,Default,,0000,0000,0000,,10. I'm very deliberate about what I eat.
Dialogue: 0,0:21:03.01,0:21:08.16,Default,,0000,0000,0000,,I've structured my diet in a way that\Nstabilizes my blood sugar all day long.
Dialogue: 0,0:21:08.16,0:21:11.59,Default,,0000,0000,0000,,I make sure that I eat small snacks\Nthroughout the day,
Dialogue: 0,0:21:11.59,0:21:16.21,Default,,0000,0000,0000,,Instead of eating three large meals, and \Nletting my blood sugar drop in between.
Dialogue: 0,0:21:16.21,0:21:23.26,Default,,0000,0000,0000,,I have found that diet is one of the most\Nimportant keys to controlling my anxiety,
Dialogue: 0,0:21:24.13,0:21:28.68,Default,,0000,0000,0000,,so it's really important that you try \Nthat out relative to yourself as well.
Dialogue: 0,0:21:29.28,0:21:33.57,Default,,0000,0000,0000,,Anxiety is the body reflecting\Nthe thoughts that you're thinking,
Dialogue: 0,0:21:33.57,0:21:37.98,Default,,0000,0000,0000,,and if you suffer from anxiety\Nthat means that you spend your time
Dialogue: 0,0:21:37.98,0:21:44.22,Default,,0000,0000,0000,,thinking thoughts that vibrate in the body\Nat the frequency of fear.
Dialogue: 0,0:21:44.48,0:21:46.88,Default,,0000,0000,0000,,Questioning your fearful\Nthoughts and changing them
Dialogue: 0,0:21:46.88,0:21:49.63,Default,,0000,0000,0000,,will do more for your\Nanxiety than anything else.
Dialogue: 0,0:21:49.63,0:21:55.01,Default,,0000,0000,0000,,When you feel that feeling of anxiety,\Ntry to identify the thought or thoughts
Dialogue: 0,0:21:55.01,0:21:58.21,Default,,0000,0000,0000,,that you're thinking,\Nand question them one by one.
Dialogue: 0,0:21:58.21,0:22:01.10,Default,,0000,0000,0000,,Byron Katie developed\Na process called The Work,
Dialogue: 0,0:22:01.10,0:22:02.71,Default,,0000,0000,0000,,for questioning your beliefs.
Dialogue: 0,0:22:02.71,0:22:06.13,Default,,0000,0000,0000,,In my opinion it's the best process\Nout there for questioning beliefs,
Dialogue: 0,0:22:06.13,0:22:08.79,Default,,0000,0000,0000,,and I developed a process\Nfor changing beliefs.
Dialogue: 0,0:22:08.79,0:22:10.88,Default,,0000,0000,0000,,You can find it on youtube.
Dialogue: 0,0:22:10.89,0:22:12.87,Default,,0000,0000,0000,,I present it in a video titled:
Dialogue: 0,0:22:12.87,0:22:15.07,Default,,0000,0000,0000,,How to change a beleif.
Dialogue: 0,0:22:15.15,0:22:17.92,Default,,0000,0000,0000,,Now remember if you're having\Na full blown panic attack
Dialogue: 0,0:22:17.92,0:22:19.58,Default,,0000,0000,0000,,I made a video called:
Dialogue: 0,0:22:19.58,0:22:21.48,Default,,0000,0000,0000,,How to stop a Panic Attack.
Dialogue: 0,0:22:21.48,0:22:23.16,Default,,0000,0000,0000,,It's on youtube as well.
Dialogue: 0,0:22:23.16,0:22:26.95,Default,,0000,0000,0000,,In this video I'll lead you through\Na process that ends panic attacks.
Dialogue: 0,0:22:26.95,0:22:30.38,Default,,0000,0000,0000,,Panic attacks are a little bit \Ndifferent than anxiety.
Dialogue: 0,0:22:30.38,0:22:32.83,Default,,0000,0000,0000,,They're a more intense \Nextension of anxiety.
Dialogue: 0,0:22:32.83,0:22:34.49,Default,,0000,0000,0000,,So if you're having\Na panic attack,
Dialogue: 0,0:22:34.49,0:22:37.75,Default,,0000,0000,0000,,instead of watching this video,\Nand utilizing these tools,
Dialogue: 0,0:22:37.75,0:22:42.50,Default,,0000,0000,0000,,I want you to go turn to that video,\Nand follow along with that process.
Dialogue: 0,0:22:42.88,0:22:48.17,Default,,0000,0000,0000,,As I said earlier, people who suffer from\Nanxiety have a difficult time believing
Dialogue: 0,0:22:48.17,0:22:53.80,Default,,0000,0000,0000,,that they create their own reality. \NThey don't have a way yet
Dialogue: 0,0:22:53.80,0:22:59.77,Default,,0000,0000,0000,,of fulfilling the basic human need \Nof certainty. The certainty that they can
Dialogue: 0,0:22:59.77,0:23:05.69,Default,,0000,0000,0000,,structure their life to gain pleasure \Nand not experience pain.
Dialogue: 0,0:23:06.18,0:23:08.28,Default,,0000,0000,0000,,This means if you suffer from anxiety
Dialogue: 0,0:23:08.28,0:23:11.19,Default,,0000,0000,0000,,it's extremely important \Nthat you're deliberate
Dialogue: 0,0:23:11.19,0:23:13.86,Default,,0000,0000,0000,,about what you put your focus on.
Dialogue: 0,0:23:14.42,0:23:17.34,Default,,0000,0000,0000,,Withdraw your attention\Nfrom anything that
Dialogue: 0,0:23:17.34,0:23:20.35,Default,,0000,0000,0000,,makes you feel powerless\Nor like a victim,
Dialogue: 0,0:23:20.35,0:23:23.73,Default,,0000,0000,0000,,or like you don't control\Nthe circumstances of your life.
Dialogue: 0,0:23:23.73,0:23:27.97,Default,,0000,0000,0000,,Don't watch that news station.\NDon't watch those movies.
Dialogue: 0,0:23:27.97,0:23:29.98,Default,,0000,0000,0000,,Don't read those books or articles
Dialogue: 0,0:23:29.98,0:23:34.31,Default,,0000,0000,0000,,that make you feel as if the world\Nhappens to you,
Dialogue: 0,0:23:34.31,0:23:39.33,Default,,0000,0000,0000,,your life happens to you,\Nand all you can do is cope with it.
Dialogue: 0,0:23:39.33,0:23:43.57,Default,,0000,0000,0000,,Instead, place your\Nattention on any material
Dialogue: 0,0:23:43.79,0:23:47.40,Default,,0000,0000,0000,,that makes you feel empowered,
Dialogue: 0,0:23:47.40,0:23:50.86,Default,,0000,0000,0000,,place your attention on anything\Nthat fills you full of the truth
Dialogue: 0,0:23:50.86,0:23:56.87,Default,,0000,0000,0000,,that you can control the reality that\Nyou're living in, that it is absolutely
Dialogue: 0,0:23:56.87,0:24:01.40,Default,,0000,0000,0000,,in your hands whether you feel good\Nor feel bad.
Dialogue: 0,0:24:01.40,0:24:07.64,Default,,0000,0000,0000,,This sense of empowerment is the opposite \Nvibration of the feeling of anxiety,
Dialogue: 0,0:24:07.64,0:24:11.94,Default,,0000,0000,0000,,so try out these tips and techniques\Nand see how they work for you.
Dialogue: 0,0:24:11.94,0:24:13.89,Default,,0000,0000,0000,,Have a good week.