- Bob and Brad
the two most famous physical therapists on the internet.
- Hi folks.
I'm Bob Schrupp, physical therapist,
- Brad Heineck, physical therapist
- and we are the most famous physical therapists
on the internet.
- Well, in our opinion, of course, Bob,
- Believe me now and I'll tell you later
Today we're gonna talk about how to cure anxiety,
10 techniques that work.
These are based on Tim Ferris.
He's wrote the four hour work week
and the four hour body.
And it was one of his employees that wrote this column
actually. And, and so I stole a lot
of ideas from it and I added some of my own.
- So he writes, does a lot of self-help type
books and information stuff
- or body, mind, health, fitness, everything,
the whole whole spiel.
- Yeah. I should start reading some more of them.
- Yeah, there you go.
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- That's right, Bob.
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It's really nice.
Its good.
Yep. All right.
So, okay.
You know, it's interesting, Brad, when I grew up
I never even heard about anxiety.
Did you hear about anxiety growing up?
- No. The first time I really heard
of it was that movie by Mel Brooks.
- Oh sure.
- High anxiety, high anxiety.
- Now you're dating ourselves here.
Yeah. But I started hearing about it when I took my kids
to college and, and they were saying, how many,
kids need counseling for anxiety.
- Right. Get stressed out.
- Now when I was young
what I called my anxiety was my shyness.
You know, I'd get anxious
about going to a new job or something like that.
Cause I was gonna meet people and stuff like that.
But I thought I was cause I was shy.
Not because of anxiety,
- but you got over that now obviously.
- yeah, I got over it.
So, but let's, let's go over these 10.
I use all 10 of these.
And I think they really do work.
So we'll just go down the list.
One is, is kind of a neat one
because it combines a lot of things.
I think sometimes you enjoy guilt-free play with friends.
So you get out with, and, and you
you play a sport with friends, volleyball, basketball.
So you're getting the exercise portion, which helps you.
You're getting the social interaction, which helps you.
And if you're out in the sunshine, you get the sun,
which often helps anxiety too.
- So, but everything and you get your mind
off of everything else you're thinking
- That's why I like golf actually, because with golf you're
you're so upset with how you're playing.
You have no, no ability to be anxious about anything else.
And you know, you're with other friends and I
I got an Audi coming up this weekend
and I it's just gonna be totally relaxing.
- Yeah. So you don't throw your clubs.
- I used to, but I stopped that.
- Good.
- Number two, Brad and I both agreed on this one.
I started eliminating the news from my life.
I know that you become less informed and such
but there's other ways to get it.
But my wife loves watching the news in the morning.
So, you know, the news comes
on and the first thing they start talking
about is there's a lost child or someone was killed
or someone was maimed or, and you know
suddenly you start feeling down about this.
- Right.
- And you're like, God, that could be my child.
Or that could be, you know
my house that burned down or, and, and right.
It's just a downer.
- Right. I know we watched the local news
and that's usually not so bad, but
at seven o'clock in the morning they play this music
and you swear to goodness gracious
that the world's come into an end.
Every day the world's gonna come to an end.
So I just turn it off right away.
And then you'd be selective about the news you wanna watch.
- Yeah, that's right.
I'll read the paper, but I'll read
the headlines that seem a little more positive.
So I've heard this is not just us
this I've heard of many people that take this tact.
You know, that take this approach.
Number three, especially in this day and age
you really do wanna unplug at one point, you know
anything with a screen, you know, I try to do it like
on the weekend for at least like eight hours.
And pick a period
of time where I just don't even look at it.
- Even your cell?
- Even my cell.
- Okay.
- I mean, if someone calls me
I'll answer it, but especially on
on the weekends I try to, and it really does help.
I mean right.
- Get that time away.
- Yeah. I mean, when I see people on vacation and
and you can see they're on Facebook
as much as they are normally, it's like, you know
what's wrong with you.
You know, get away from it. - you ever go out to eat?
I went out to eat once and there's four people
at a booth and all four, we're looking at their phones.
- Oh yeah.
I had some nieces and nephews this weekend, you know
we had a gathering
and they were texting each other right next to each other.
I think you've seen that before too.
So that's just bizarre to me.
But number four, your sleep is really important.
I think they're finding more
and more and not only does sleep, but consistent
bed times really does help.
I'm a napper.
I will take a nap because you know
if you get into that sleep deficit, I mean
it takes a major toll on your health.
I mean, as we found out just Brad
and I both had weekends where we lost some sleeping.
- Yeah. But it was fun.
- It was fun.
But you know, we're in recovery mode now. So number five.
I don't know if you don't do
I don't think you do this one, Brad
but I stopped taking basically stimulants, caffeine.
would get
like a racing heart sometimes with caffeine.
- Oh yeah.
- And I haven't had caffeine for years now.
- And what do you use to keep awake when you're driving?
- I chew gum.
I chew gum sometimes. Or I put on music.
That's gonna pump me up.
- Open the windows, stick your head out the window.
- Yeah. That's what I used to do.
I used to drink
a can of pop to keep me awake.
I try to avoid long drives too
if I get tired or have my wife drive.
- That's a good idea.
- Yeah. Number six is exercise.
I think nobody is surprised at that.
At least 21 minutes they say
- 21 minutes.
- Not 20, not 22, 21 minutes
Is that the time I don't give the anxiety right there?
Yeah. So number eight
I definitely use gratitude or meditating.
every morning I try to think
of the things I'm thankful for
And that really does help put things
in perspective because you know,
- it's just like prayer.
- right. You know?
One we alluded to before 15 minutes of sunshine.
- Oh yeah.
- It really, I tell you boy
Saturday it was cloudy all day long
and it was just kind of a bummer.
- Yeah. It was a bummer that there wasn't well
I don't the anxiety as if that relates to anxiety
but well it will go on.
- That's just a downer.
- I mean, yeah.
- So, that's why I have a lot of trouble
In the winter you wake up and it's dark,
especially Minnesota and Wisconsin.
- I don't know how they do it way up north like Alaska
but right where you're, they're tough people, tough people.
They are mentally tough.
- Yeah. They are.
And number 10 is guided imagery.
And what do we mean by that?
You know, you picture something that calms you down for me.
A lot of times, believe it or not. It is golf.
I'll think about I'm playing a different hole.
Like if you have trouble sleeping, you know
I start playing the holes of a course
- instead of counting sheep
- instead of counting sheep.
Now a girl that works for us, Joanie, she
she pictures her cats because cats are kind
of a calming thing
- she's got about 45 or 50 of 'em.
- No she does.
- You think we're joking?
- She does.
- She's got a cat sanctuary
- literally a cat sanctuary as she takes foster cats.
So it's legitimate.
So as a bonus, by the way, as we said
you want to combine these things if you can.
So again, you know, the, the best example for me is
like this weekend, I'll go out golfing with friends.
I'm gonna get exercise.
I'm gonna get sunshine.
It's all combined.
You know, comradery.
And I unplug, you know, so
- but don't sit down and count all 10 of them.
And think you got all, you get a 10, all 10 in one weekend
cuz that might stress you out.
- That would be tough to get all 10 in one weekend.
I won't get the sleep one.
I'll tell you that.
- Yeah, that's always a tough one to stick in there
- all right, well knock your anxiety down
try some of these things and interdisperse
'em in your life and you're gonna find
out you're gonna be just as calm as Brad and I.
- Right. We're very relaxed people.
- All right.
Thanks for watching.