1 00:00:00,239 --> 00:00:01,595 Hey everyone. 2 00:00:01,595 --> 00:00:05,426 Today I'm going to talk with you about five tips to beat anxiety. 3 00:00:05,426 --> 00:00:06,723 So stay tuned. 4 00:00:16,948 --> 00:00:17,732 So like I said. 5 00:00:17,732 --> 00:00:22,139 Today I want to talk with you about five helpful tips to beat anxiety. 6 00:00:22,139 --> 00:00:24,671 I've heard from so many of you, that you struggle with this. 7 00:00:24,671 --> 00:00:27,144 And there are so many ways that we can help ourselves. 8 00:00:27,144 --> 00:00:28,741 And this is only five. 9 00:00:28,741 --> 00:00:30,867 There are tons of ways. 10 00:00:30,867 --> 00:00:33,499 But these are just some helpful tips to get you started. 11 00:00:34,459 --> 00:00:35,662 Number one. 12 00:00:35,662 --> 00:00:37,097 Keeping busy all day. 13 00:00:37,097 --> 00:00:40,031 I know that sounds really silly and simple. 14 00:00:40,031 --> 00:00:46,789 But often times our anxiety loves and lives in the quiet. 15 00:00:46,789 --> 00:00:48,043 When we have nothing to do. 16 00:00:48,043 --> 00:00:49,262 And we are sitting at home. 17 00:00:49,262 --> 00:00:50,675 And we are moping about. 18 00:00:50,675 --> 00:00:54,439 It kind of takes a mole hill and turns it into a mountain. 19 00:00:54,439 --> 00:00:57,339 When we have time to ruminate and think about things. 20 00:00:57,339 --> 00:01:00,277 It can make it so much worse. 21 00:01:00,277 --> 00:01:02,685 But if we are just going about our day. 22 00:01:02,685 --> 00:01:03,405 We're doing things. 23 00:01:03,405 --> 00:01:04,331 We're making deals. 24 00:01:04,331 --> 00:01:05,655 We're breaking hearts. 25 00:01:05,655 --> 00:01:07,355 We don't have time to think about it. 26 00:01:07,355 --> 00:01:11,648 So I would encourage you, if you are able, plan your days out. 27 00:01:11,648 --> 00:01:13,138 Make sure you have things happening. 28 00:01:13,138 --> 00:01:14,127 Back to back to back. 29 00:01:14,127 --> 00:01:16,025 You're scooting on through. 30 00:01:16,885 --> 00:01:20,917 The second helpful tip is what we call 'feeling focusing'. 31 00:01:20,917 --> 00:01:24,042 And this is something that we can do no matter where we are. 32 00:01:24,042 --> 00:01:26,114 Which I love about tips. 33 00:01:26,114 --> 00:01:28,551 Because we never know when the anxiety may strike. 34 00:01:28,551 --> 00:01:35,467 And feeling focusing is when we focus on the area in our body where we feel the anxiety. 35 00:01:35,467 --> 00:01:37,468 For some of us it might be our throat. 36 00:01:37,468 --> 00:01:38,563 Our chest. 37 00:01:38,563 --> 00:01:39,665 Our stomach. 38 00:01:39,665 --> 00:01:41,256 It could be in our shoulders. 39 00:01:41,256 --> 00:01:43,387 Wherever you feel it physically. 40 00:01:43,387 --> 00:01:45,113 I want you to focus on that spot. 41 00:01:45,113 --> 00:01:47,675 And I want you to slowly breath into it. 42 00:01:47,675 --> 00:01:49,800 And if you find your mind wandering. 43 00:01:49,800 --> 00:01:52,056 Bring it back to that spot. 44 00:01:52,056 --> 00:01:53,212 Keep breathing. 45 00:01:53,212 --> 00:01:54,305 Slowly. 46 00:01:54,305 --> 00:01:57,215 And I know this is just one of those things where you are like, 'Kati that sounds really weird.' 47 00:01:57,215 --> 00:02:01,820 But I promise you by drawing your focus back to the area in your body. 48 00:02:01,820 --> 00:02:03,012 Back to that area. 49 00:02:03,012 --> 00:02:04,230 Over and over. 50 00:02:04,230 --> 00:02:06,680 Your anxiety will diminish. 51 00:02:06,680 --> 00:02:11,049 It's because our mind can't go out searching for more things to worry us with. 52 00:02:11,049 --> 00:02:13,209 It slowly dissipates. 53 00:02:14,499 --> 00:02:17,184 The third helpful tip is exercise. 54 00:02:17,184 --> 00:02:20,635 Now obviously I don't want you to do anything to an extreme. 55 00:02:20,635 --> 00:02:22,609 But taking a thirty minute walk. 56 00:02:22,609 --> 00:02:25,051 If you like to run and it's not unhealthy. 57 00:02:25,051 --> 00:02:26,295 You go for a run. 58 00:02:26,295 --> 00:02:27,272 Maybe you jump some rope. 59 00:02:27,272 --> 00:02:28,910 Maybe you take your dog out. 60 00:02:28,910 --> 00:02:30,464 Maybe you walk with a friend. 61 00:02:30,464 --> 00:02:31,965 Maybe you do yoga. 62 00:02:31,965 --> 00:02:34,126 Whatever it is. 63 00:02:34,126 --> 00:02:34,833 If you play tennis. 64 00:02:34,833 --> 00:02:35,597 Play basketball. 65 00:02:35,597 --> 00:02:36,843 There's so many things to do. 66 00:02:36,843 --> 00:02:40,410 Just last week I went to Target and got Sean and I some tennis rackets and basketballs. 67 00:02:40,410 --> 00:02:41,315 So we can play. 68 00:02:41,315 --> 00:02:47,634 Anything you can do to exert some physical energy. 69 00:02:47,634 --> 00:02:49,043 Can help with anxiety. 70 00:02:49,043 --> 00:02:51,919 Often times when we have a lot of pent up energy. 71 00:02:51,919 --> 00:02:53,319 Anxiety thrives. 72 00:02:53,319 --> 00:02:54,555 So having an outlet for that. 73 00:02:54,555 --> 00:02:57,154 Even if it's just nervous energy. 74 00:02:57,154 --> 00:02:58,873 Having an outlet like exercise. 75 00:02:58,873 --> 00:03:00,539 Can really help bring it down. 76 00:03:01,889 --> 00:03:05,269 The fourth helpful tip is phoning a friend. 77 00:03:05,269 --> 00:03:06,928 I feel like we are on Who Wants To Be a Millionaire? 78 00:03:06,928 --> 00:03:12,979 But it's really important to contact people and to have people on what I always talk to my clients about, 79 00:03:12,979 --> 00:03:15,270 on your 'emergency call list'. 80 00:03:15,270 --> 00:03:19,442 And this isn't a real, this isn't like an emergency 'I'm going to the ER I'm bleeding, I broke a bone.' 81 00:03:19,442 --> 00:03:23,568 This is 'I'm feeling stressed, I'm feeling overwhelmed, I don't know what to do right now.' 82 00:03:23,568 --> 00:03:27,223 We need to have at least five people on this list if you can. 83 00:03:27,223 --> 00:03:29,252 Because we never know who can pick up, right. 84 00:03:29,252 --> 00:03:30,185 Some people might be in class. 85 00:03:30,185 --> 00:03:31,446 Some people might be asleep. 86 00:03:31,446 --> 00:03:33,673 Some people might be at work. 87 00:03:33,673 --> 00:03:34,609 We don't know. 88 00:03:34,609 --> 00:03:37,041 But we want to make sure we have people that we can contact. 89 00:03:37,041 --> 00:03:37,950 Even if it's a text. 90 00:03:37,950 --> 00:03:40,448 I know now we text more than we actually call. 91 00:03:40,448 --> 00:03:42,576 But I want you to reach out to people. 92 00:03:42,576 --> 00:03:44,841 Because having someone on the line. 93 00:03:44,841 --> 00:03:46,086 Having someone talking to us. 94 00:03:46,086 --> 00:03:47,836 I think calling is the best. 95 00:03:47,836 --> 00:03:50,375 Because hearing someone's voice can be so soothing. 96 00:03:50,375 --> 00:03:53,424 And sometimes when we feel like we are a ten on our anxiety scale. 97 00:03:53,424 --> 00:03:55,632 It can help bring us back down to maybe a six. 98 00:03:55,632 --> 00:03:56,905 Or a five. 99 00:03:56,905 --> 00:03:58,547 And the more we talk with them. 100 00:03:58,547 --> 00:04:00,889 And the more we kind of vent to them about what's going on with us. 101 00:04:00,889 --> 00:04:02,981 The better we will start to feel. 102 00:04:04,101 --> 00:04:06,066 The fifth and final tip. 103 00:04:06,066 --> 00:04:08,946 Is something that I don't really talk that much about on my channel. 104 00:04:08,946 --> 00:04:10,605 And that is going to see a psychiatrist. 105 00:04:10,605 --> 00:04:13,015 And the reason that I wanted to put this in here. 106 00:04:13,015 --> 00:04:16,134 Is because there are those of us who doing these things. 107 00:04:16,134 --> 00:04:18,074 This feeling focusing, we're exercising, 108 00:04:18,074 --> 00:04:20,325 We're trying everything to help ourselves. 109 00:04:20,325 --> 00:04:21,399 We're seeing our own therapist. 110 00:04:21,399 --> 00:04:23,174 And nothing gives. 111 00:04:23,174 --> 00:04:24,144 It's not getting better. 112 00:04:24,144 --> 00:04:25,896 And sometimes it's getting worse. 113 00:04:25,896 --> 00:04:30,115 And seeing a psychiatrist, they can offer medications that can help with it. 114 00:04:30,115 --> 00:04:33,517 Now obviously I'm a Licensed Marriage and Family Therapist. 115 00:04:33,517 --> 00:04:34,306 I'm not a physician. 116 00:04:34,306 --> 00:04:35,372 I don't prescribe medication. 117 00:04:35,372 --> 00:04:39,632 But it can be so helpful and so pivotal in your recovery. 118 00:04:39,632 --> 00:04:41,536 And don't be ashamed of it. 119 00:04:41,536 --> 00:04:43,977 Many people seek help from psychiatrists. 120 00:04:43,977 --> 00:04:46,255 How else would they even exist? 121 00:04:46,255 --> 00:04:48,296 They wouldn't have a job or career. 122 00:04:48,296 --> 00:04:50,336 People see them. 123 00:04:50,336 --> 00:04:51,749 When we can't do enough ourselves. 124 00:04:51,749 --> 00:04:54,653 The medication can help us get there. 125 00:04:54,653 --> 00:04:57,343 I often tell my clients, and this still rings true. 126 00:04:57,343 --> 00:05:03,605 All research shows that therapy and medication gives us the best possible outcome. 127 00:05:03,605 --> 00:05:06,071 Because sometimes our mind is running so quickly. 128 00:05:06,071 --> 00:05:07,896 Things are happening so fast. 129 00:05:07,896 --> 00:05:11,897 That we can't even think about doing anything to help ourselves. 130 00:05:11,897 --> 00:05:13,517 We're just trying to stay afloat. 131 00:05:13,517 --> 00:05:15,175 It's so overwhelming. 132 00:05:15,175 --> 00:05:17,328 And medication can help with that. 133 00:05:17,328 --> 00:05:19,678 Bring that anxiety level down enough. 134 00:05:19,678 --> 00:05:22,116 That we can actually take action. 135 00:05:22,116 --> 00:05:25,212 We can start making steps towards our recovery. 136 00:05:25,212 --> 00:05:26,306 Putting things in place. 137 00:05:26,306 --> 00:05:27,267 Creating plans. 138 00:05:27,267 --> 00:05:31,865 It can give us that little bit of squish we need to get started. 139 00:05:31,865 --> 00:05:33,748 So I would encourage you. 140 00:05:33,748 --> 00:05:34,960 If you have tried a lot of things. 141 00:05:34,960 --> 00:05:36,150 And that's not helping. 142 00:05:36,150 --> 00:05:37,934 Reach out to your psychiatrist. 143 00:05:37,934 --> 00:05:39,791 Or your general practitioner doctor. 144 00:05:39,791 --> 00:05:42,160 And let's start working on recovery. 145 00:05:42,160 --> 00:05:45,355 As always don't forget to subscribe to my channel. 146 00:05:45,355 --> 00:05:46,826 I put out videos five days a week. 147 00:05:46,826 --> 00:05:48,206 And you don't want to miss them. 148 00:05:48,206 --> 00:05:50,149 And if you have any tips and tricks of your own. 149 00:05:50,149 --> 00:05:51,431 That have helped with your anxiety. 150 00:05:51,431 --> 00:05:52,711 Can you let us know below. 151 00:05:52,711 --> 00:05:54,559 Because we're a wonderful community. 152 00:05:54,559 --> 00:05:56,251 Sharing in our experience. 153 00:05:56,251 --> 00:05:58,244 And together we're getting better. 154 00:05:58,244 --> 00:06:00,561 And we are towards a healthy mind and a healthy body. 155 00:06:00,561 --> 00:06:02,880 Now don't forget to like the video. 156 00:06:02,880 --> 00:06:05,854 And if you click below there's a little share button. 157 00:06:05,854 --> 00:06:07,013 Don't forget to share it on reddit. 158 00:06:07,013 --> 00:06:11,553 That will help more people get the tips and tricks that we know about. 159 00:06:11,553 --> 00:06:12,909 It will help get that information out there. 160 00:06:12,909 --> 00:06:14,709 And keep working with me. 161 00:06:14,709 --> 00:06:16,994 Towards a healthy mind and a healthy body. 162 00:06:16,994 --> 00:06:19,771 The snaps don't bug the, 163 00:06:19,771 --> 00:06:20,320 Okay. 164 00:06:20,320 --> 00:06:21,340 I like to snap.