♪ Bob and Brad ♪
♪ The two most famous ♪
♪ Physical therapists ♪
♪ On the internet ♪
- Hi folks, I'm Bob Schrupp, physical therapist.
- Brad Heineck, physical therapist.
- 'Kay then, we are the most famous
physical therapists on the internet.
- In our opinion of course, Bob.
- There we go!
- Talk about anxiety Bob! - Come on back up, Brad.
Come back up and join the world.
So, quite impressive.
Today, we're gonna talk about five quick ways
to cope with anxiety.
Brad was feelin' a little bit anxiety right there.
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- Yes.
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- Yeah.
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- There you go. - All right.
- Oh Bob, anxiety.
- Yeah, big part of life. - The first time I did that
I was extremely, anxiety was really high.
I couldn't do it.
Finally I just realized after I thought it,
the bands aren't gonna break,
I know the wall anchor's not gonna break, not gonna fail.
So I started doing it, once, now it's fun.
- Yeah, pretty impressive. - But anyways,
anxiety with a physical therapist is something that
we deal with on a regular basis.
Often times, example, someone gets a total knee replacement
and they have to get it to bend
and sometimes they're afraid to even move it
because they're afraid it's going to hurt,
and they're afraid it's gonna hurt really bad.
And it kind of does,
but you have to-- - The mind plays a large role
in how intense pain is.
- Right, exactly. - Your perception of the pain
- Yep. - and perception,
anxiety absolutely will increase the pain levels.
- Yep.
- So one of things, there's five things.
Now I'm suggesting you can try all five of these
and they may, or there might be two or three
that really help out.
And the first one is probably true for everyone,
avoid negative thought patterns.
And that's when you're new in therapy
and you have to get something to move
and it does hurt a little bit.
You just have to think about something else,
think about your breathing, relax.
- Avoid negative people. - Yeah, yeah.
Because if someone comes up and you say, you know,
"Boy, that must really hurt, holy cow!."
- Well more often than not, I see a lot of it
and I actually warn total knee I have about this.
I say, you're gonna have people coming up
and telling you advice. - Sure.
- And they're gonna say, "My knee did so much better."
And it may have, may not, they just remember it differently.
So I tell 'em to try to avoid those conversations.
I avoid the news because I just don't want the
negativity in my life when I first wake up in the morning.
I'll read it in the paper, 'cause I'm in control then,
but I won't watch on TV. - Right, yeah,
I'm not a big fan of most news as well.
The next thing, and I mentioned this already,
is focused breathing.
Makes such a difference on your whole body,
how your body responds, how your mind responds.
You can relax.
When you relax your body follows and--
- Well you're a martial arts instructor Brad.
- Correct. - And you emphasize that
again and again and again. - Right.
- How important breathing is.
- Everyday in class, breath, breath, breath.
And when I first got there and there's white belt's,
well if they're not gonna breath
they're gonna fall over dead.
Course we weren't talking about literally breathing,
but how you breath. - Right,
relaxed breathing. - Make sure you breath in
and breath out.
Breath out when you put the force and exert force,
inhale when you're doing the relaxing.
It's such a big difference on anxiety as well.
- Yeah, for you physical therapists out there
this is something you really wanna add
to a lot of your patients. - Right.
- And there's a lot of different
breathing patterns you can do.
You can do,
can I 'em about 478 Brad? - Yep, yep.
- So the 478 is one of the common techniques,
and we did a video on it, you can look for that
or you can just type in 478,
it'll pop up.
- Sure. - Breathing.
And you breath in for four. - Yep.
- And usually we have you
breath in through the nose - Yep.
- And then you hold it for seven.
- Yep. - For the count of seven.
And then you breath out, kinda pursing
your lips quite often. - Yep.
(Bob blowing air)
- Yeah. - Like this.
And it's all diaphragmatic too, you wanna expand the
diaphragm as you breath in and squeeze the diaphragm,
basically, as you breath out, so.
- And that technique for me,
'cause actually last night I tried it,
'cause I woke up and I couldn't get back to sleep.
So I'm gonna try the 478, but I do it two times
and I need the four.
There's another technique - Yeah.
- called the four count in, four count out.
- A lot easier. - Yeah, and it more like that,
even it out.
And it's gonna be an individual thing.
- I think that's the one special forces use.
That's what--
- Oh really? - Yeah, that they
use the four. - In the military?
- Yeah, the military, yeah. - The four in, four out.
- Yeah. - Okay,
the next now, aroma therapy.
Now this is something I've heard a lot about,
I've had a lot of patience, I'll go into the room
and you can smell the oils,
the essential oils. - My wife tried it.
My wife use it.
- But you didn't like it?
- Well, it just wasn't my thing.
She was using, not dealing with me.
She was tryna deal with some
other stressful-- - She deals with you
every day. - I know,
you think she'd be bathing herself in oil by this point.
- Bob's coming, get the oils out.
- Yeah.
But the essential oils right, and we were just talking
with our camerawomen and there's less expensive ones
and there's really quite expensive ones
and the quite expensive ones
seem to work a little bit better.
- Sure.
- Usually how it works in life isn't it?
And you talk about candles? - Right, because candles
they have this.
Again, it's something I'm not expert in,
so you'd have to do a little research on that.
- But you activate the sensors in the brain
- Right.
- and help you relax, so. - It helps you relax,
expect there's some science involved.
And of course the next one, as therapists,
we're all over this, - Yeah.
- is exercise.
Not necessarily aggressive exercise,
it depends on the personality.
A lot of times a 15 minute walk,
typically in a calm, quiet setting.
- Better in nature.
- Sure, yeah. - They've definitely
discovered that. - Yeah.
- The more you can be in nature
and maybe not even see people as much,
- Sure. - I think it's gonna be
a lot more relaxing. - Right.
- I know we got out in my neighborhood
and my wife and I will get upset
at some of the people that hog the sidewalk.
(both laughing)
You know it's like.
I'm running, so I just run out into the road,
but I'm like, you know, once in a while you'd like to,
could you just move over and let me go. (laughs)
- You're getting a little
anxiety over that, huh? - I'm getting little old,
I'm getting a little old here.
Cranky old man here.
- And last, but not least, is write your thoughts down,
typically in a calm setting
and just let the mind release that way.
- Yeah. - So it's a not physical way,
but it's real mental. - Write the things
that are bothering you.
- Right. - Write 'em down.
And sometimes you can actually start to work them out
in your head if you see 'em paper.
- Allows the mind to relax.
It's another one that you can use that for falling asleep.
- Yeah. - When your mind is busy.
- Journaling.
And once it's down on paper
then you can take it out of the brain
and you don't have to deal with it anymore.
- Right, right.
- So let 'em fall out of your head.
- Imagine your wife has to get up and write all the time
with you around. - She incorporates
all five of these (Brad laughs)
and she still has problems.
By the way, Brad and I can fix just about anything--
- Except for--
- A broken heart.
- There you go.
- But we're working on it. - This one kinda
falls in that category
a little bit. - I don't know how.
- Little bit above the head. - I don't know know how.
- Above neck up, you know?
- All right, thanks.