WEBVTT 00:00:00.239 --> 00:00:01.595 Hey everyone. 00:00:01.595 --> 00:00:05.426 Today I'm going to talk with you about five tips to beat anxiety. 00:00:05.426 --> 00:00:06.723 So stay tuned. 00:00:16.948 --> 00:00:17.732 So like I said. 00:00:17.732 --> 00:00:22.139 Today I want to talk with you about five helpful tips to beat anxiety. 00:00:22.139 --> 00:00:24.671 I've heard from so many of you, that you struggle with this. 00:00:24.671 --> 00:00:27.144 And there are so many ways that we can help ourselves. 00:00:27.144 --> 00:00:28.741 And this is only five. 00:00:28.741 --> 00:00:30.867 There are tons of ways. 00:00:30.867 --> 00:00:33.499 But these are just some helpful tips to get you started. 00:00:34.459 --> 00:00:35.662 Number one. 00:00:35.662 --> 00:00:37.097 Keeping busy all day. 00:00:37.097 --> 00:00:40.031 I know that sounds really silly and simple. 00:00:40.031 --> 00:00:46.789 But often times our anxiety loves and lives in the quiet. 00:00:46.789 --> 00:00:48.043 When we have nothing to do. 00:00:48.043 --> 00:00:49.262 And we are sitting at home. 00:00:49.262 --> 00:00:50.675 And we are moping about. 00:00:50.675 --> 00:00:54.439 It kind of takes a mole hill and turns it into a mountain. 00:00:54.439 --> 00:00:57.339 When we have time to ruminate and think about things. 00:00:57.339 --> 00:01:00.277 It can make it so much worse. 00:01:00.277 --> 00:01:02.685 But if we are just going about our day. 00:01:02.685 --> 00:01:03.405 We're doing things. 00:01:03.405 --> 00:01:04.331 We're making deals. 00:01:04.331 --> 00:01:05.655 We're breaking hearts. 00:01:05.655 --> 00:01:07.355 We don't have time to think about it. 00:01:07.355 --> 00:01:11.648 So I would encourage you, if you are able, plan your days out. 00:01:11.648 --> 00:01:13.138 Make sure you have things happening. 00:01:13.138 --> 00:01:14.127 Back to back to back. 00:01:14.127 --> 00:01:16.025 You're scooting on through. 00:01:16.885 --> 00:01:20.917 The second helpful tip is what we call 'feeling focusing'. 00:01:20.917 --> 00:01:24.042 And this is something that we can do no matter where we are. 00:01:24.042 --> 00:01:26.114 Which I love about tips. 00:01:26.114 --> 00:01:28.551 Because we never know when the anxiety may strike. 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. 00:01:35.467 --> 00:01:37.468 For some of us it might be our throat. 00:01:37.468 --> 00:01:38.563 Our chest. 00:01:38.563 --> 00:01:39.665 Our stomach. 00:01:39.665 --> 00:01:41.256 It could be in our shoulders. 00:01:41.256 --> 00:01:43.387 Wherever you feel it physically. 00:01:43.387 --> 00:01:45.113 I want you to focus on that spot. 00:01:45.113 --> 00:01:47.675 And I want you to slowly breath into it. 00:01:47.675 --> 00:01:49.800 And if you find your mind wandering. 00:01:49.800 --> 00:01:52.056 Bring it back to that spot. 00:01:52.056 --> 00:01:53.212 Keep breathing. 00:01:53.212 --> 00:01:54.305 Slowly. 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.' 00:01:57.215 --> 00:02:01.820 But I promise you by drawing your focus back to the area in your body. 00:02:01.820 --> 00:02:03.012 Back to that area. 00:02:03.012 --> 00:02:04.230 Over and over. 00:02:04.230 --> 00:02:06.680 Your anxiety will diminish. 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. 00:02:11.049 --> 00:02:13.209 It slowly dissipates. 00:02:14.499 --> 00:02:17.184 The third helpful tip is exercise. 00:02:17.184 --> 00:02:20.635 Now obviously I don't want you to do anything to an extreme. 00:02:20.635 --> 00:02:22.609 But taking a thirty minute walk. 00:02:22.609 --> 00:02:25.051 If you like to run and it's not unhealthy. 00:02:25.051 --> 00:02:26.295 You go for a run. 00:02:26.295 --> 00:02:27.272 Maybe you jump some rope. 00:02:27.272 --> 00:02:28.910 Maybe you take your dog out. 00:02:28.910 --> 00:02:30.464 Maybe you walk with a friend. 00:02:30.464 --> 00:02:31.965 Maybe you do yoga. 00:02:31.965 --> 00:02:34.126 Whatever it is. 00:02:34.126 --> 00:02:34.833 If you play tennis. 00:02:34.833 --> 00:02:35.597 Play basketball. 00:02:35.597 --> 00:02:36.843 There's so many things to do. 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. 00:02:40.410 --> 00:02:41.315 So we can play. 00:02:41.315 --> 00:02:47.634 Anything you can do to exert some physical energy. 00:02:47.634 --> 00:02:49.043 Can help with anxiety. 00:02:49.043 --> 00:02:51.919 Often times when we have a lot of pent up energy. 00:02:51.919 --> 00:02:53.319 Anxiety thrives. 00:02:53.319 --> 00:02:54.555 So having an outlet for that. 00:02:54.555 --> 00:02:57.154 Even if it's just nervous energy. 00:02:57.154 --> 00:02:58.873 Having an outlet like exercise. 00:02:58.873 --> 00:03:00.539 Can really help bring it down. 00:03:01.889 --> 00:03:05.269 The fourth helpful tip is phoning a friend. 00:03:05.269 --> 00:03:06.928 I feel like we are on Who Wants To Be a Millionaire? 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, 00:03:12.979 --> 00:03:15.270 on your 'emergency call list'. 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.' 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.' 00:03:23.568 --> 00:03:27.223 We need to have at least five people on this list if you can. 00:03:27.223 --> 00:03:29.252 Because we never know who can pick up, right. 00:03:29.252 --> 00:03:30.185 Some people might be in class. 00:03:30.185 --> 00:03:31.446 Some people might be asleep. 00:03:31.446 --> 00:03:33.673 Some people might be at work. 00:03:33.673 --> 00:03:34.609 We don't know. 00:03:34.609 --> 00:03:37.041 But we want to make sure we have people that we can contact. 00:03:37.041 --> 00:03:37.950 Even if it's a text. 00:03:37.950 --> 00:03:40.448 I know now we text more than we actually call. 00:03:40.448 --> 00:03:42.576 But I want you to reach out to people. 00:03:42.576 --> 00:03:44.841 Because having someone on the line. 00:03:44.841 --> 00:03:46.086 Having someone talking to us. 00:03:46.086 --> 00:03:47.836 I think calling is the best. 00:03:47.836 --> 00:03:50.375 Because hearing someone's voice can be so soothing. 00:03:50.375 --> 00:03:53.424 And sometimes when we feel like we are a ten on our anxiety scale. 00:03:53.424 --> 00:03:55.632 It can help bring us back down to maybe a six. 00:03:55.632 --> 00:03:56.905 Or a five. 00:03:56.905 --> 00:03:58.547 And the more we talk with them. 00:03:58.547 --> 00:04:00.889 And the more we kind of vent to them about what's going on with us. 00:04:00.889 --> 00:04:02.981 The better we will start to feel. 00:04:04.101 --> 00:04:06.066 The fifth and final tip. 00:04:06.066 --> 00:04:08.946 Is something that I don't really talk that much about on my channel. 00:04:08.946 --> 00:04:10.605 And that is going to see a psychiatrist. 00:04:10.605 --> 00:04:13.015 And the reason that I wanted to put this in here. 00:04:13.015 --> 00:04:16.134 Is because there are those of us who doing these things. 00:04:16.134 --> 00:04:18.074 This feeling focusing, we're exercising, 00:04:18.074 --> 00:04:20.325 We're trying everything to help ourselves. 00:04:20.325 --> 00:04:21.399 We're seeing our own therapist. 00:04:21.399 --> 00:04:23.174 And nothing gives. 00:04:23.174 --> 00:04:24.144 It's not getting better. 00:04:24.144 --> 00:04:25.896 And sometimes it's getting worse. 00:04:25.896 --> 00:04:30.115 And seeing a psychiatrist, they can offer medications that can help with it. 00:04:30.115 --> 00:04:33.517 Now obviously I'm a Licensed Marriage and Family Therapist. 00:04:33.517 --> 00:04:34.306 I'm not a physician. 00:04:34.306 --> 00:04:35.372 I don't prescribe medication. 00:04:35.372 --> 00:04:39.632 But it can be so helpful and so pivotal in your recovery. 00:04:39.632 --> 00:04:41.536 And don't be ashamed of it. 00:04:41.536 --> 00:04:43.977 Many people seek help from psychiatrists. 00:04:43.977 --> 00:04:46.255 How else would they even exist? 00:04:46.255 --> 00:04:48.296 They wouldn't have a job or career. 00:04:48.296 --> 00:04:50.336 People see them. 00:04:50.336 --> 00:04:51.749 When we can't do enough ourselves. 00:04:51.749 --> 00:04:54.653 The medication can help us get there. 00:04:54.653 --> 00:04:57.343 I often tell my clients, and this still rings true. 00:04:57.343 --> 00:05:03.605 All research shows that therapy and medication gives us the best possible outcome. 00:05:03.605 --> 00:05:06.071 Because sometimes our mind is running so quickly. 00:05:06.071 --> 00:05:07.896 Things are happening so fast. 00:05:07.896 --> 00:05:11.897 That we can't even think about doing anything to help ourselves. 00:05:11.897 --> 00:05:13.517 We're just trying to stay afloat. 00:05:13.517 --> 00:05:15.175 It's so overwhelming. 00:05:15.175 --> 00:05:17.328 And medication can help with that. 00:05:17.328 --> 00:05:19.678 Bring that anxiety level down enough. 00:05:19.678 --> 00:05:22.116 That we can actually take action. 00:05:22.116 --> 00:05:25.212 We can start making steps towards our recovery. 00:05:25.212 --> 00:05:26.306 Putting things in place. 00:05:26.306 --> 00:05:27.267 Creating plans. 00:05:27.267 --> 00:05:31.865 It can give us that little bit of squish we need to get started. 00:05:31.865 --> 00:05:33.748 So I would encourage you. 00:05:33.748 --> 00:05:34.960 If you have tried a lot of things. 00:05:34.960 --> 00:05:36.150 And that's not helping. 00:05:36.150 --> 00:05:37.934 Reach out to your psychiatrist. 00:05:37.934 --> 00:05:39.791 Or your general practitioner doctor. 00:05:39.791 --> 00:05:42.160 And let's start working on recovery. 00:05:42.160 --> 00:05:45.355 As always don't forget to subscribe to my channel. 00:05:45.355 --> 00:05:46.826 I put out videos five days a week. 00:05:46.826 --> 00:05:48.206 And you don't want to miss them. 00:05:48.206 --> 00:05:50.149 And if you have any tips and tricks of your own. 00:05:50.149 --> 00:05:51.431 That have helped with your anxiety. 00:05:51.431 --> 00:05:52.711 Can you let us know below. 00:05:52.711 --> 00:05:54.559 Because we're a wonderful community. 00:05:54.559 --> 00:05:56.251 Sharing in our experience. 00:05:56.251 --> 00:05:58.244 And together we're getting better. 00:05:58.244 --> 00:06:00.561 And we are towards a healthy mind and a healthy body. 00:06:00.561 --> 00:06:02.880 Now don't forget to like the video. 00:06:02.880 --> 00:06:05.854 And if you click below there's a little share button. 00:06:05.854 --> 00:06:07.013 Don't forget to share it on reddit. 00:06:07.013 --> 00:06:11.553 That will help more people get the tips and tricks that we know about. 00:06:11.553 --> 00:06:12.909 It will help get that information out there. 00:06:12.909 --> 00:06:14.709 And keep working with me. 00:06:14.709 --> 00:06:16.994 Towards a healthy mind and a healthy body. 00:06:16.994 --> 00:06:19.771 The snaps don't bug the, 00:06:19.771 --> 00:06:20.320 Okay. 00:06:20.320 --> 00:06:21.340 I like to snap.