Hey guys today's video is all about anxiety we're going to be talking about how to get
rid of anxiety we're going to be talking about anxiety treatment options and we're also going to
be talking about the signs and symptoms of anxiety and basically what you need to be doing if you are
having an anxiety attack a panic attack a period of stress whatever you want to call it this is
going to be your go-to video where we go through everything that you need to know so welcome to my
channel if you haven't been here before we talk about everything medical and healthcare here on
the channel now i understand this video obviously is all about anxiety so if you're having a period
of anxiety a real anxiety attack or a stressful period or a panic attack whatever you want to call
it and you want to go straight to the information feel free to click on the description below it's
all chaptered and you can click on the different techniques however if you're not feeling like that
i would highly advise that you watch the entire video because there's so much that you can learn
also i would really appreciate it if you could click that like button if you have found any of
this information helpful i would appreciate it it would help the video perform better
and also it will help it become available to more and more people around the world
okay so we're going to keep it simple let's first start off with the symptoms of an anxiety attack
an anxiety attack and panic attack is slightly different the symptoms that you experience so with
an anxiety attack you often feel worried tense or nervous having a sense of dread and feeling like
you're losing touch with reality these can also be accompanied by physical symptoms including
faster breathing a faster heartbeat feeling sick or restless and having sleep problems so what
about the symptoms of a panic attack well a panic attack the symptoms are actually very similar
to an anxiety attack however they suddenly come on so they can certainly come on from
from an event that's happened or an event that's about to happen it can last between five to thirty
minutes with a panic attack the symptoms can be a lot more severe compared to an anxiety attack
but then they do usually sort of reduce again five to thirty minutes is the usual sort of time
that they take now both anxiety attack and panic attacks are very unpleasant for the individual
panic attacks are obviously a lot more extreme where the individual can sometimes feel like
they're gonna die like they need to escape like they need to leave the room kind of so
remember that with a panic attack the symptoms are usually much more severe now please do
remember birth anxiety attack and panic attacks both have the increased heartbeat and remember
these symptoms can be very similar to a heart attack as well so if you do think it might be a
heart attack so the symptoms of heart attack on the pop here as well remember that rapid chest
pain like rapid heartbeat chest pain anything like that you need to call 999 just to speak to
someone so they can check what's going on okay so we're now done with symptoms we now know about the
symptoms of an anxiety attack and panic attacks but what about the treatments what can you do
to get rid of an anxiety attack well let's start with breathing exercises and this can be
really really helpful at reducing those negative feelings and it does require some practice just to
get better at it and it can really really help you so let's begin okay so with the starter exercises
we're gonna start with step one step one is all about relaxing so if you sat down relax
you know make sure that you sat comfortably sit upright make sure you're not slouching
relax sit upright if you're lying down you want to lie down again also if you're wearing
any restrictive clothes like a tie or any tight clothes open them up if your belt's really tight
open it up just to relax really let your body relax if you sat down sit upright if you're
lying down lie down straight relax just let your body relax and also don't keep your hands like
this when you're lying down just keep them next to your side palms up like so okay i can't really
do the lying down so it's not really going to work so just remember we need to get into a
relaxed frame so if you stood up i probably just sit down or lie down those are probably the two
best techniques you know for relaxation okay so moving on to step number two it's all about
breathing i like to count to five in and out okay i hope i feel like it helps you remember
how to breathe and give it that steady rhythm that we need obviously we all remember how to
breathe but we need that steady rhythm so you're gonna count five deep breath in through the nose
five and then you're gonna let it out through the mouth
easy okay and you're gonna keep doing that over and over again now moving on to step
number three whilst you're doing the breathing in and out for five remember to remain calm so
don't think about all these thoughts that going through your mind that causing the anxiety attack
just remain calm and focus on the breathing that's the most important thing you need to do right now
just focus on the breathing and don't think about anything else moving on to step number four once
we've got the rhythm going you need to now close your eyes closing your eyes again gonna release
you from your surroundings so you're gonna forget about everything that's around you and
continue the breathing continue the five seconds in five seconds out you need to do this for about
five minutes or so you can do it for longer if it's needed but usually five minutes is enough
so keep doing that don't think about what's going on and just focus on the breathing and
the moment and where you are right now don't think about anything else now i really like
the simple breathing technique because it allows you to have your you know sos time in case you
really really need it you can just go straight into the breathing technique to calm you down
and help you get rid of that anxiety it's also worth mentioning you know if it does happen
somewhere that you work where you're around other people just let them know that you're having these
anxiety attacks or panic attacks and also let them know that you're going to be doing these
exercises every now and then you know so they're all aware of it and then you feel you know less
you're probably thinking less about them looking at you and thinking what are they doing okay
because they're going to understand they're going to understand what you're going through and they
understand you're just doing these exercises to help calm you down and relax you so that is
the basic technique of the simple breathing exercise we're now going to go on some more
advanced things that you can practice and get better at so this technique is called the belly
breathing exercise it's actually very similar to the simple breathing exercise that we've just done
so remember to begin with we're going to relax if you stood up sit down relax sit upright you
know if your shoulders are tense just keep them nice and relaxed or you can just lie down on a
bed whatever's easier for you okay so moving on to step number one once you're nice and relaxed
and you sat down the first thing you need to do is pop one of your hands on your chest like so
and the other hand on the belly this is really helpful for just remaining calm and helping you
be in the moment now moving on to step number two we're going to breathe in again through our nose
into the nose out through the mouth the reason that we've got our hands here is as we breathe in
i don't know if you can see it on camera but my my belly should be coming out and i can feel
my hand coming out so this is what you call deep belly breathing so your lungs are obviously
here but with deep belly breathing it's sort of filling this section here as well so once again
so hopefully you could see that that my left hand is coming up so this is just giving you a visual
feel not a visual feel you know you're feeling it through your hands that you're breathing in
and out it's going to help relax you and make you feel more comfortable now moving on to step number
three with the breathing in and out remember you can count to five as well like the previous one
but this one with the hand feeling on the belly you can also get a feel so you don't really need
to count but if you feel like that helps you by all means do that so once you breathe in
remember a deep breath so that the left hand is coming out and then you're going to breathe out
as if you're whistling so we're going to purse our lips so when you whistle you go like this
okay so you're going to do that but obviously you don't need to whistle so
okay so i hope you got a feel for it so i hope that's made sense for the belly breathing exercise
that's it in a nutshell you can do it as much as you want some people say do it three to ten times
or you can just do it as much as you need until you feel a relaxed state of mind okay
now the next thing that we're going to move on to by the way those two exercises actually are really
good for you know when you're out and about if you really need an emergency kind of relaxation the
breathing exercises are excellent for doing that and just to help you feel calm and less anxious
okay the next exercise that i'm going to talk about is something called stretch and breathing
it's a really good one to do first thing in the morning so let's work through that okay so let's
do stretching and breathing like i said this is a really good exercise to do first thing in the
morning and to get into the routine of doing it to help you through your day especially if in the
morning when you're waking up because i'm very anxious this is a really good one to get into
the habit of doing to do this one i'm gonna have to stand up and show you okay so step one you're
gonna stand up okay hopefully you can see me from there okay so you're gonna stand up like so
step two you're just going to relax your your arms and everything and you're going to start to bend
down from the waist okay so we're going to let our hand arms i can't speak let your hands and
arms just stand loosely and then let them come down bending from the waist obviously just do go
as far as you feel comfortable and just let it relax okay i don't know if you can see my arms
but you just let them relax like so just so they're kind of dangling down
and that's step two so to do step number three what we're gonna do is imagine we're gonna pivot
what we're gonna bend from the waist every time we breathe in and out okay so when i breathe in
we're gonna slowly come up and then as i breathe out
we're going to slowly come back down to our original position you can bend
the knees a little as well if that helps in fact that does help so bend the knees
a little as well when you're doing it and again i'm going to show you again
okay so it's as easy as that you can repeat that as many times as you want obviously it's a bit
more difficult to do than when you sat down but it can be really really effective doing
it in the morning now one thing that i really like about stretching and breathing exercises
it really just helps to relax you and relax all your muscles as well remember they're going to
be hanging and relaxing you saw me do it it's a really nice one to do in the morning just to
release that tension from your body and also getting that rhythmic breathing and is really
going to help with the anxiety now that's the three techniques if you want any more information
on them i will leave loads of information in the description below if you maybe want to read how
to do it if that's easier for you as well and you can come back to it so it's all in there as well
now it is important that you're aware of the different breathing exercises and little exercises
that we've done to help with anxiety attacks or panic attacks however please remember if they are
happening more and more frequently then again it is time to speak to your health care profession
and also if they've been happening and your health care professional is not aware of them
and you've come and watched this video then you know you can do the exercises but still
please speak to your healthcare professional and make them aware that you're having these
anxiety attacks and panic attacks because that is super important that you make them
aware now it's normal for us to feel stressed or worried from time to time especially when we're
going through a difficult or tense time in our life work school family pressures can sometimes
get to us and that's okay we just need to know how and when we should get help now there are
other things that you can do as well to help with distress and anxiety for example having a healthy
diet not having you know fast food takeaways not having ready meals things that are notoriously
bad for you all these things just going to make you feel bad they're going to release bad and
negative hormones as well that make you feel low in energy they're also going to build up your
insulin resistance which is going to make you feel tired all the time so please bear that in mind
also exercise exercise is great because it releases endorphins and they make us feel good
so exercise is good and also helps to to take your mind off things that are obviously bothering you
at the moment if you smoke you know try and quit smoking i do have videos on it which i'll leave up
here and in the description below again this can help if you're drinking alcohol please try and
reduce the amount of alcohol that you drink again alcohol is a natural depressant it's gonna lower
your mood so if you feel like you're drinking more and more alcohol that could be you know one of the
things that's causing it and socialize socialize frequently socializing releases feel good hormones
again socializing with friends is gonna make you feel better so if you're noticing actually
when was the last time i went and saw my friends when was the last time i saw my family okay this
should be a trigger for you to go and speak to them and lastly another thing that you could do
as well is vitamin d vitamin d is also really good at releasing serotonin as well and helping us feel
better okay so especially in the winter here in the uk we recommend that you take a vitamin d
supplement you know just a thousand units the ones you can buy over the counter especially
during winter so probably from october to march or april time and then usually we get more sun
but there's no harm in taking it throughout as well but again please do speak to your healthcare
professional about taking vitamin d and please do remember if you are experiencing low mood
your mood is no longer stable you're having much lower days than good days you're no longer getting
pleasure from the things that you used to get pleasure from or you're having any thoughts
of suicide or self-harm or you have self-harm any of these please please please do speak to
your healthcare professional that is the most important thing remember help is out there your
healthcare professional is always happy to speak to you about these sort of things mental health
is a really important topic that we shouldn't shy away from you shouldn't just just push it
under the carpet and just try and forget about it because we're all human we're not robots okay
and that's really important to remember we're not robots we all have emotions we all have feelings
and if you feel like your mood is dropping please speak to your healthcare professional i'll also
leave more information in the description below to some really useful charities and helplines
in case you find that helpful as well so it looks like we're coming to the end of this week's video
you now know all about the symptoms of anxiety you know all about anxiety and panic attacks and you
know how to get rid of an anxiety attack or you know anxiety treatments or panic attack rooms or
whatever you want to call it so i really hope you found this video helpful and please do let me know
which one of the techniques which one of the breathing exercises or the stretching
exercises which one you found most helpful in the description in the comments below don't leave in
the description below because you can't and also if you have any of your own tips as well please
leave a comment below as well because i'd love to read it i'm sure other people watching this
video would love to read it too and like i said at the start of the video if you did find any
part of this video helpful please don't forget to click that like button again it's going to help me
it's going to help the video it's gonna help the video get to more people so it can
help more people around the world thank you for watching and as i always say in every single video
always remember that you're awesome and i will see you next week so and okay so
okay okay okay okay okay okay okay so with okay okay so with the okay
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