Hey there, thanks for checking back
I'm really excited about what I'm about to talk to you about today because
it's something that I've been hearing
a lot from you and I want to address it
but before I do that I don't forget to thank you
I've been putting out these videos, been taking my time trying to make sure that
I'm reaching out and it feels so good
to know that your they're listening
and I'm so proud of all of you for
for reaching out for communicating for sharing
successes and failures and worries and
I love it and so excited our community is growing
and we're getting more support from each other and we're learning from each other
I'm learning from you how can I do what I do better
you're teaching me
things that work and what doesn't work
and you're teaching each other
and I'm so thankful
so thanks for checking in and thanks for commenting and following and
everything and keep at it and I'll keep putting out new information and I'll try to
always answer all your questions
and if something
that I've done you don't feel quite addresses it
speak up let me know
I love hearing about it
So, thanks again I'm so proud of you for all that you do
and will just keep working together
but like I said I'm really excited about today's topic
and today I want to give you just a couple tips and helpful hints about how
to deal with anxiety
I know
it comes on really quickly
and it can stay all day. Right?
we start thinking about what's coming up
what I might have to do
whose expecting us to meet this requirement or be perfect at this
and it's stressful. Anxiety
it's always there. Right?
so what do we do?
well the first tip obviously is something that I always tell you, journal about it
it's good to know and it helps me even to know what really causes my anxiety
what's the trigger right we talk about triggers for binging and purging and
things like that
what triggers our emotions because that usually leads to the behaviors
later. Right?
so if we can go backwards
what caused that
before it. What was the emotion
giving that trigger the energy. Right?
what caused the anxiety
so as we journal about it
it'll be easier when you look back you're like Oh that day I went and saw my mom
she's really judgmental
or I went and saw that toxic friend of mine sucked all the energy out of
me I felt horrible the rest of the day
those are things that we want to gather were like little information gatherers
because otherwise we're just looking at the behaviors and people are thinking
why can't you just get better, why can you just stop?
it's not like that. Right?
If it was so easy
that that's just that's ridiculous
So the second tip
so we've got journaling, I know I talk about that a lot sorry
second step
is breathing exercises
now there are two that I usually give to clients that see me
one is something you can do
it's the most
favorite I guess it's like the favored version because you can do it anywhere
from standing in line and waiting
to check out at a store
or if I am riding the bus, or even if I am in my car
I call it four-by-four breathing or equal breathing
so how it works is
I breathe in
for four
seconds
I'm not talking
anxiety four one-two-three-four that's not gonna really help what we're trying
to stop from happening
I'm talking one mississippi
two mississippi, remember when you were kids and everyone always used that
that's kind of the counting I'm talking about
then we hold it at the top for just a brief second
then we breathe out for four seconds that's why it's four-by-four in for four
out for four. Got it?
and you do that ten times
Now the thing about this, the thing that's great about that
Is that you're too busy counting
to even be able to think about anything else so the anxiety
is most likely going to go down
okay so we've tried that we do four-by-four ten times
something you can do on your own when you have a minute let's say you sneak away
because it's a little anxiety provoking we've stepped away or removed
ourselves from the situation
I'd call it
it's like weird nasal breathing that's just what I'll call it because
people think is really awkward and we're uncomfortable and it's really weird
but they do it in yoga a lot and it's shown to cleanse
our body of the old air better
and to bring in new air better
so we breathe in through this nostril right I'm blocking this breathing in here
I release
I plug this one and I breathe out there
Right? it's a little more complicated
but I think the reason that it works is because my brain's too busy wondering
did I breathe in that or out there? What do I?
which finger?
we can't really think about everything else
but you do that ten times as well so we go in, out, in, out. Right? You get it.
and let me know if those work
those are just two breathing exercises
among a lot of others that I have so give me some feedback
maybe the nose one works a lot for you guys or
it doesn't work at all
and the last tip that I have
Just like we have journaling we have breathing exercises
now we have music
Now, music can be so influential I know it is for me
If I'm listening to like a brand new Rihanna song or some up beat new song that's out
I can get really jazzed about where I'm going like I know if I'm meeting some
girlfriends and we're going out
I'm going to listen to that music so that I'm
all excited
and I've got energy, I'm ready to go
But, if i'm really
anxious
let's say I'm heading to really stressful interview
Or I have to meet with somebody that I don't really want to meet with but I couldn't find a way of
getting out of it
I listen to calm music
one of my favorites right now is Joshua Radin and I know he's been out for a long time
you guys have probably heard some of his music he's very relaxing they call it like
folk music I think or something, whisper folk, that's what they call it
It's very soothing music
and I plan on putting some lists up on my website so keep checking back 'cause
I'm going to put together a motivational music list as well as a relaxation or
non-anxiety
music list so that just gives you some some tips on things that work for me they might work
for you they might not but
comment, let me know, hey this song really helps me calm down I've been listening to
it for a couple months 'cause
If you're anything like me I listen to it until I can't even think of listening to
it any more I almost
like over listen
So, those are just some tips on
how we can help better manage
and like I always say comment below
Tell me it's horrible tell me it's great tell me what works for you what doesn't
what maybe worked for a friend of yours that she told you about
any of that feedback is great because
we're here to help each other right were
wanting to create this community of honesty non-judgmental
comments and experiences let's just be ourselves find out what works
and don't forget to subscribe too cause
then when I respond to questions because I always try to take your
questions and comments into consideration if there's something I
feel is good to get out there I'll put out another video
and then you'll know about it
so let's keep checking back
keep taking one step putting one foot in front of the other
to a healthy mind
and a healthy body