[Script Info]
Title: 
[Events]
Format: Layer, Start, End, Style, Name, MarginL, MarginR, MarginV, Effect, Text
Dialogue: 0,0:00:00.24,0:00:01.60,Default,,0000,0000,0000,,Hey everyone.
Dialogue: 0,0:00:01.60,0:00:05.43,Default,,0000,0000,0000,,Today I'm going to talk with you \Nabout five tips to beat anxiety.
Dialogue: 0,0:00:05.43,0:00:06.72,Default,,0000,0000,0000,,So stay tuned.
Dialogue: 0,0:00:16.95,0:00:17.73,Default,,0000,0000,0000,,So like I said.
Dialogue: 0,0:00:17.73,0:00:22.14,Default,,0000,0000,0000,,Today I want to talk with you about five \Nhelpful tips to beat anxiety.
Dialogue: 0,0:00:22.14,0:00:24.67,Default,,0000,0000,0000,,I've heard from so many of you,\Nthat you struggle with this.
Dialogue: 0,0:00:24.67,0:00:27.14,Default,,0000,0000,0000,,And there are so many ways that we can help ourselves.
Dialogue: 0,0:00:27.14,0:00:28.74,Default,,0000,0000,0000,,And this is only five.
Dialogue: 0,0:00:28.74,0:00:30.87,Default,,0000,0000,0000,,There are tons of ways.
Dialogue: 0,0:00:30.87,0:00:33.50,Default,,0000,0000,0000,,But these are just some helpful tips to get you started.
Dialogue: 0,0:00:34.46,0:00:35.66,Default,,0000,0000,0000,,Number one.
Dialogue: 0,0:00:35.66,0:00:37.10,Default,,0000,0000,0000,,Keeping busy all day.
Dialogue: 0,0:00:37.10,0:00:40.03,Default,,0000,0000,0000,,I know that sounds really silly and simple.
Dialogue: 0,0:00:40.03,0:00:46.79,Default,,0000,0000,0000,,But often times our anxiety loves and lives in the quiet.
Dialogue: 0,0:00:46.79,0:00:48.04,Default,,0000,0000,0000,,When we have nothing to do.
Dialogue: 0,0:00:48.04,0:00:49.26,Default,,0000,0000,0000,,And we are sitting at home.
Dialogue: 0,0:00:49.26,0:00:50.68,Default,,0000,0000,0000,,And we are moping about.
Dialogue: 0,0:00:50.68,0:00:54.44,Default,,0000,0000,0000,,It kind of takes a mole hill and turns it into a mountain.
Dialogue: 0,0:00:54.44,0:00:57.34,Default,,0000,0000,0000,,When we have time to ruminate and think about things.
Dialogue: 0,0:00:57.34,0:01:00.28,Default,,0000,0000,0000,,It can make it so much worse.
Dialogue: 0,0:01:00.28,0:01:02.68,Default,,0000,0000,0000,,But if we are just going about our day.
Dialogue: 0,0:01:02.68,0:01:03.40,Default,,0000,0000,0000,,We're doing things.
Dialogue: 0,0:01:03.40,0:01:04.33,Default,,0000,0000,0000,,We're making deals.
Dialogue: 0,0:01:04.33,0:01:05.66,Default,,0000,0000,0000,,We're breaking hearts.
Dialogue: 0,0:01:05.66,0:01:07.36,Default,,0000,0000,0000,,We don't have time to think about it.
Dialogue: 0,0:01:07.36,0:01:11.65,Default,,0000,0000,0000,,So I would encourage you, if you are able, \Nplan your days out.
Dialogue: 0,0:01:11.65,0:01:13.14,Default,,0000,0000,0000,,Make sure you have things happening.
Dialogue: 0,0:01:13.14,0:01:14.13,Default,,0000,0000,0000,,Back to back to back.
Dialogue: 0,0:01:14.13,0:01:16.02,Default,,0000,0000,0000,,You're scooting on through.
Dialogue: 0,0:01:16.88,0:01:20.92,Default,,0000,0000,0000,,The second helpful tip is what we call 'feeling focusing'.
Dialogue: 0,0:01:20.92,0:01:24.04,Default,,0000,0000,0000,,And this is something that we can \Ndo no matter where we are.
Dialogue: 0,0:01:24.04,0:01:26.11,Default,,0000,0000,0000,,Which I love about tips.
Dialogue: 0,0:01:26.11,0:01:28.55,Default,,0000,0000,0000,,Because we never know when the anxiety may strike.
Dialogue: 0,0:01:28.55,0:01:35.47,Default,,0000,0000,0000,,And feeling focusing is when we focus on the area in our body where we feel the anxiety.
Dialogue: 0,0:01:35.47,0:01:37.47,Default,,0000,0000,0000,,For some of us it might be our throat.
Dialogue: 0,0:01:37.47,0:01:38.56,Default,,0000,0000,0000,,Our chest.
Dialogue: 0,0:01:38.56,0:01:39.66,Default,,0000,0000,0000,,Our stomach.
Dialogue: 0,0:01:39.66,0:01:41.26,Default,,0000,0000,0000,,It could be in our shoulders.
Dialogue: 0,0:01:41.26,0:01:43.39,Default,,0000,0000,0000,,Wherever you feel it physically.
Dialogue: 0,0:01:43.39,0:01:45.11,Default,,0000,0000,0000,,I want you to focus on that spot.
Dialogue: 0,0:01:45.11,0:01:47.68,Default,,0000,0000,0000,,And I want you to slowly breath into it.
Dialogue: 0,0:01:47.68,0:01:49.80,Default,,0000,0000,0000,,And if you find your mind wandering.
Dialogue: 0,0:01:49.80,0:01:52.06,Default,,0000,0000,0000,,Bring it back to that spot.
Dialogue: 0,0:01:52.06,0:01:53.21,Default,,0000,0000,0000,,Keep breathing.
Dialogue: 0,0:01:53.21,0:01:54.30,Default,,0000,0000,0000,,Slowly.
Dialogue: 0,0:01:54.30,0:01:57.22,Default,,0000,0000,0000,,And I know this is just one of those things where you are like, 'Kati that sounds really weird.'
Dialogue: 0,0:01:57.22,0:02:01.82,Default,,0000,0000,0000,,But I promise you by drawing your focus \Nback to the area in your body.
Dialogue: 0,0:02:01.82,0:02:03.01,Default,,0000,0000,0000,,Back to that area.
Dialogue: 0,0:02:03.01,0:02:04.23,Default,,0000,0000,0000,,Over and over.
Dialogue: 0,0:02:04.23,0:02:06.68,Default,,0000,0000,0000,,Your anxiety will diminish.
Dialogue: 0,0:02:06.68,0:02:11.05,Default,,0000,0000,0000,,It's because our mind can't go out searching \Nfor more things to worry us with.
Dialogue: 0,0:02:11.05,0:02:13.21,Default,,0000,0000,0000,,It slowly dissipates.
Dialogue: 0,0:02:14.50,0:02:17.18,Default,,0000,0000,0000,,The third helpful tip is exercise.
Dialogue: 0,0:02:17.18,0:02:20.64,Default,,0000,0000,0000,,Now obviously I don't want you to \Ndo anything to an extreme.
Dialogue: 0,0:02:20.64,0:02:22.61,Default,,0000,0000,0000,,But taking a thirty minute walk.
Dialogue: 0,0:02:22.61,0:02:25.05,Default,,0000,0000,0000,,If you like to run and it's not unhealthy.
Dialogue: 0,0:02:25.05,0:02:26.30,Default,,0000,0000,0000,,You go for a run.
Dialogue: 0,0:02:26.30,0:02:27.27,Default,,0000,0000,0000,,Maybe you jump some rope.
Dialogue: 0,0:02:27.27,0:02:28.91,Default,,0000,0000,0000,,Maybe you take your dog out.
Dialogue: 0,0:02:28.91,0:02:30.46,Default,,0000,0000,0000,,Maybe you walk with a friend.
Dialogue: 0,0:02:30.46,0:02:31.96,Default,,0000,0000,0000,,Maybe you do yoga.
Dialogue: 0,0:02:31.96,0:02:34.13,Default,,0000,0000,0000,,Whatever it is.
Dialogue: 0,0:02:34.13,0:02:34.83,Default,,0000,0000,0000,,If you play tennis.
Dialogue: 0,0:02:34.83,0:02:35.60,Default,,0000,0000,0000,,Play basketball.
Dialogue: 0,0:02:35.60,0:02:36.84,Default,,0000,0000,0000,,There's so many things to do.
Dialogue: 0,0:02:36.84,0:02:40.41,Default,,0000,0000,0000,,Just last week I went to Target and got Sean and I some tennis rackets and basketballs.
Dialogue: 0,0:02:40.41,0:02:41.32,Default,,0000,0000,0000,,So we can play.
Dialogue: 0,0:02:41.32,0:02:47.63,Default,,0000,0000,0000,,Anything you can do to exert some physical energy.
Dialogue: 0,0:02:47.63,0:02:49.04,Default,,0000,0000,0000,,Can help with anxiety.
Dialogue: 0,0:02:49.04,0:02:51.92,Default,,0000,0000,0000,,Often times when we have a lot of pent up energy.
Dialogue: 0,0:02:51.92,0:02:53.32,Default,,0000,0000,0000,,Anxiety thrives.
Dialogue: 0,0:02:53.32,0:02:54.56,Default,,0000,0000,0000,,So having an outlet for that.
Dialogue: 0,0:02:54.56,0:02:57.15,Default,,0000,0000,0000,,Even if it's just nervous energy.
Dialogue: 0,0:02:57.15,0:02:58.87,Default,,0000,0000,0000,,Having an outlet like exercise.
Dialogue: 0,0:02:58.87,0:03:00.54,Default,,0000,0000,0000,,Can really help bring it down.
Dialogue: 0,0:03:01.89,0:03:05.27,Default,,0000,0000,0000,,The fourth helpful tip is phoning a friend.
Dialogue: 0,0:03:05.27,0:03:06.93,Default,,0000,0000,0000,,I feel like we are on \NWho Wants To Be a Millionaire?
Dialogue: 0,0:03:06.93,0:03:12.98,Default,,0000,0000,0000,,But it's really important to contact people and to have people on what I always talk to my clients about, \N
Dialogue: 0,0:03:12.98,0:03:15.27,Default,,0000,0000,0000,,on your 'emergency call list'.
Dialogue: 0,0:03:15.27,0:03:19.44,Default,,0000,0000,0000,,And this isn't a real, this isn't like an emergency \N'I'm going to the ER I'm bleeding, I broke a bone.'
Dialogue: 0,0:03:19.44,0:03:23.57,Default,,0000,0000,0000,,This is 'I'm feeling stressed, I'm feeling overwhelmed, \NI don't know what to do right now.'
Dialogue: 0,0:03:23.57,0:03:27.22,Default,,0000,0000,0000,,We need to have at least five people on this list if you can.
Dialogue: 0,0:03:27.22,0:03:29.25,Default,,0000,0000,0000,,Because we never know who can pick up, right.
Dialogue: 0,0:03:29.25,0:03:30.18,Default,,0000,0000,0000,,Some people might be in class.
Dialogue: 0,0:03:30.18,0:03:31.45,Default,,0000,0000,0000,,Some people might be asleep.
Dialogue: 0,0:03:31.45,0:03:33.67,Default,,0000,0000,0000,,Some people might be at work.
Dialogue: 0,0:03:33.67,0:03:34.61,Default,,0000,0000,0000,,We don't know.
Dialogue: 0,0:03:34.61,0:03:37.04,Default,,0000,0000,0000,,But we want to make sure we have \Npeople that we can contact.
Dialogue: 0,0:03:37.04,0:03:37.95,Default,,0000,0000,0000,,Even if it's a text.
Dialogue: 0,0:03:37.95,0:03:40.45,Default,,0000,0000,0000,,I know now we text more than we actually call.
Dialogue: 0,0:03:40.45,0:03:42.58,Default,,0000,0000,0000,,But I want you to reach out to people.
Dialogue: 0,0:03:42.58,0:03:44.84,Default,,0000,0000,0000,,Because having someone on the line.
Dialogue: 0,0:03:44.84,0:03:46.09,Default,,0000,0000,0000,,Having someone talking to us.
Dialogue: 0,0:03:46.09,0:03:47.84,Default,,0000,0000,0000,,I think calling is the best.
Dialogue: 0,0:03:47.84,0:03:50.38,Default,,0000,0000,0000,,Because hearing someone's voice can be so soothing.
Dialogue: 0,0:03:50.38,0:03:53.42,Default,,0000,0000,0000,,And sometimes when we feel like we are \Na ten on our anxiety scale.
Dialogue: 0,0:03:53.42,0:03:55.63,Default,,0000,0000,0000,,It can help bring us back down to maybe a six.
Dialogue: 0,0:03:55.63,0:03:56.90,Default,,0000,0000,0000,,Or a five.
Dialogue: 0,0:03:56.90,0:03:58.55,Default,,0000,0000,0000,,And the more we talk with them.
Dialogue: 0,0:03:58.55,0:04:00.89,Default,,0000,0000,0000,,And the more we kind of vent to them \Nabout what's going on with us.
Dialogue: 0,0:04:00.89,0:04:02.98,Default,,0000,0000,0000,,The better we will start to feel.
Dialogue: 0,0:04:04.10,0:04:06.07,Default,,0000,0000,0000,,The fifth and final tip.
Dialogue: 0,0:04:06.07,0:04:08.95,Default,,0000,0000,0000,,Is something that I don't really \Ntalk that much about on my channel.
Dialogue: 0,0:04:08.95,0:04:10.60,Default,,0000,0000,0000,,And that is going to see a psychiatrist.
Dialogue: 0,0:04:10.60,0:04:13.02,Default,,0000,0000,0000,,And the reason that I wanted to put this in here.
Dialogue: 0,0:04:13.02,0:04:16.13,Default,,0000,0000,0000,,Is because there are those of us who doing these things.
Dialogue: 0,0:04:16.13,0:04:18.07,Default,,0000,0000,0000,,This feeling focusing, we're exercising,
Dialogue: 0,0:04:18.07,0:04:20.32,Default,,0000,0000,0000,,We're trying everything to help ourselves.
Dialogue: 0,0:04:20.32,0:04:21.40,Default,,0000,0000,0000,,We're seeing our own therapist.
Dialogue: 0,0:04:21.40,0:04:23.17,Default,,0000,0000,0000,,And nothing gives.
Dialogue: 0,0:04:23.17,0:04:24.14,Default,,0000,0000,0000,,It's not getting better.
Dialogue: 0,0:04:24.14,0:04:25.90,Default,,0000,0000,0000,,And sometimes it's getting worse.
Dialogue: 0,0:04:25.90,0:04:30.12,Default,,0000,0000,0000,,And seeing a psychiatrist, \Nthey can offer medications that can help with it.
Dialogue: 0,0:04:30.12,0:04:33.52,Default,,0000,0000,0000,,Now obviously I'm a \NLicensed Marriage and Family Therapist.
Dialogue: 0,0:04:33.52,0:04:34.31,Default,,0000,0000,0000,,I'm not a physician.
Dialogue: 0,0:04:34.31,0:04:35.37,Default,,0000,0000,0000,,I don't prescribe medication.
Dialogue: 0,0:04:35.37,0:04:39.63,Default,,0000,0000,0000,,But it can be so helpful and so pivotal in your recovery.
Dialogue: 0,0:04:39.63,0:04:41.54,Default,,0000,0000,0000,,And don't be ashamed of it.
Dialogue: 0,0:04:41.54,0:04:43.98,Default,,0000,0000,0000,,Many people seek help from psychiatrists.
Dialogue: 0,0:04:43.98,0:04:46.26,Default,,0000,0000,0000,,How else would they even exist?
Dialogue: 0,0:04:46.26,0:04:48.30,Default,,0000,0000,0000,,They wouldn't have a job or career.
Dialogue: 0,0:04:48.30,0:04:50.34,Default,,0000,0000,0000,,People see them.
Dialogue: 0,0:04:50.34,0:04:51.75,Default,,0000,0000,0000,,When we can't do enough ourselves.
Dialogue: 0,0:04:51.75,0:04:54.65,Default,,0000,0000,0000,,The medication can help us get there.
Dialogue: 0,0:04:54.65,0:04:57.34,Default,,0000,0000,0000,,I often tell my clients, and this still rings true.
Dialogue: 0,0:04:57.34,0:05:03.60,Default,,0000,0000,0000,,All research shows that therapy and medication gives us the best possible outcome.
Dialogue: 0,0:05:03.60,0:05:06.07,Default,,0000,0000,0000,,Because sometimes our mind is running so quickly.
Dialogue: 0,0:05:06.07,0:05:07.90,Default,,0000,0000,0000,,Things are happening so fast.
Dialogue: 0,0:05:07.90,0:05:11.90,Default,,0000,0000,0000,,That we can't even think about doing \Nanything to help ourselves.
Dialogue: 0,0:05:11.90,0:05:13.52,Default,,0000,0000,0000,,We're just trying to stay afloat.
Dialogue: 0,0:05:13.52,0:05:15.18,Default,,0000,0000,0000,,It's so overwhelming.
Dialogue: 0,0:05:15.18,0:05:17.33,Default,,0000,0000,0000,,And medication can help with that.
Dialogue: 0,0:05:17.33,0:05:19.68,Default,,0000,0000,0000,,Bring that anxiety level down enough.
Dialogue: 0,0:05:19.68,0:05:22.12,Default,,0000,0000,0000,,That we can actually take action.
Dialogue: 0,0:05:22.12,0:05:25.21,Default,,0000,0000,0000,,We can start making steps towards our recovery.
Dialogue: 0,0:05:25.21,0:05:26.31,Default,,0000,0000,0000,,Putting things in place.
Dialogue: 0,0:05:26.31,0:05:27.27,Default,,0000,0000,0000,,Creating plans.
Dialogue: 0,0:05:27.27,0:05:31.86,Default,,0000,0000,0000,,It can give us that little bit of squish we need to get started.
Dialogue: 0,0:05:31.86,0:05:33.75,Default,,0000,0000,0000,,So I would encourage you.
Dialogue: 0,0:05:33.75,0:05:34.96,Default,,0000,0000,0000,,If you have tried a lot of things.
Dialogue: 0,0:05:34.96,0:05:36.15,Default,,0000,0000,0000,,And that's not helping.
Dialogue: 0,0:05:36.15,0:05:37.93,Default,,0000,0000,0000,,Reach out to your psychiatrist.
Dialogue: 0,0:05:37.93,0:05:39.79,Default,,0000,0000,0000,,Or your general practitioner doctor.
Dialogue: 0,0:05:39.79,0:05:42.16,Default,,0000,0000,0000,,And let's start working on recovery.
Dialogue: 0,0:05:42.16,0:05:45.36,Default,,0000,0000,0000,,As always don't forget to subscribe to my channel.
Dialogue: 0,0:05:45.36,0:05:46.83,Default,,0000,0000,0000,,I put out videos five days a week.
Dialogue: 0,0:05:46.83,0:05:48.21,Default,,0000,0000,0000,,And you don't want to miss them.
Dialogue: 0,0:05:48.21,0:05:50.15,Default,,0000,0000,0000,,And if you have any tips and tricks of your own.
Dialogue: 0,0:05:50.15,0:05:51.43,Default,,0000,0000,0000,,That have helped with your anxiety.
Dialogue: 0,0:05:51.43,0:05:52.71,Default,,0000,0000,0000,,Can you let us know below.
Dialogue: 0,0:05:52.71,0:05:54.56,Default,,0000,0000,0000,,Because we're a wonderful community.
Dialogue: 0,0:05:54.56,0:05:56.25,Default,,0000,0000,0000,,Sharing in our experience.
Dialogue: 0,0:05:56.25,0:05:58.24,Default,,0000,0000,0000,,And together we're getting better.
Dialogue: 0,0:05:58.24,0:06:00.56,Default,,0000,0000,0000,,And we are towards a healthy mind and a healthy body.
Dialogue: 0,0:06:00.56,0:06:02.88,Default,,0000,0000,0000,,Now don't forget to like the video.
Dialogue: 0,0:06:02.88,0:06:05.85,Default,,0000,0000,0000,,And if you click below there's a little share button.
Dialogue: 0,0:06:05.85,0:06:07.01,Default,,0000,0000,0000,,Don't forget to share it on reddit.
Dialogue: 0,0:06:07.01,0:06:11.55,Default,,0000,0000,0000,,That will help more people get the tips and \Ntricks that we know about.
Dialogue: 0,0:06:11.55,0:06:12.91,Default,,0000,0000,0000,,It will help get that information out there.
Dialogue: 0,0:06:12.91,0:06:14.71,Default,,0000,0000,0000,,And keep working with me.
Dialogue: 0,0:06:14.71,0:06:16.99,Default,,0000,0000,0000,,Towards a healthy mind and a healthy body.
Dialogue: 0,0:06:16.99,0:06:19.77,Default,,0000,0000,0000,,The snaps don't bug the,
Dialogue: 0,0:06:19.77,0:06:20.32,Default,,0000,0000,0000,,Okay.
Dialogue: 0,0:06:20.32,0:06:21.34,Default,,0000,0000,0000,,I like to snap.