♪ Bob and Brad ♪
♪ The two most famous ♪
♪ physical therapists on the internet ♪
(hand clapping)
- Hi, folks, I'm Bob Schrupp, physical therapist.
- Brad Heineck, physical therapist.
- And we're the most famous
physical therapists on the internet.
- In our opinion, of course, Bob.
- Today, Brad, we're gonna go over
the latest research to decrease anxiety,
plus, we're doing a giveaway.
- Always something new.
- It's always something new.
Yeah, we're always giving something away.
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it's always pinned to the top of the page.
- There you go.
- We are giving away a Dozeology weighted blanket,
and this fits together with what we're talking about today
because they have found out these weighted blankets
actually do decrease stress in people.
They used it with a lot of kids with autism.
- Sure.
- It worked a lot in the schools.
- Right, yeah, they're popular in that particular arena.
And this blanket weighs about 15 pounds.
- Yeah, you can get a workout
just trying to get up in the morning,
trying to get out of bed, so.
All right, so let's start.
The reason I did this particular video
is I found this website called anxietycentre.com.
Now, the center is spelled like an English spelling,
like C-E-N-T-R-E.
We'll put it down below.
- Sure, I thought you just misspelled that.
- No, that's how it's spelled.
So you go to the website and they have,
on one page, they have the latest research grouped by year,
so everything, all the research that came out
in 2018 is listed, 2017. - Okay.
- So I went back a couple years and I pulled out the ones
for stress and anxiety, and even depression,
and pulled out some, so let's go over 'em.
Number one, proximity to the green space.
In other words, being outdoors.
- Right, being out where it's probably
more green than concrete, less traffic,
more wildlife, things like that. That it's calming.
- Right, and we just saw a study on that, right, Brad?
- Right.
- That you found out if you--
they talked about being out there quite a long time,
but it decreased rumination.
- Right.
- The fact when you start going over
something in your mind over and over again.
- Right, over and over and yeah.
It's one of those anxiety producers.
- Right, so that.
Anyway, they found out that if you just
are in a green space for at least 30 minutes,
it reduces stress, and even decreases your blood pressure.
I guess there's no surprise to you, is it?
- Right. They work hand and hand.
- Yeah. Yeah, so. Number two, again,
this is becoming more and more in vogue I think
is that you gotta decrease your screen-time.
And this is maybe
a little weird coming from people
who are on YouTube.
But, especially for children.
It's really important that you limit
how much time they're on that blue screen.
You know, and--
- Right, playing the games.
Especially, the gamers or whatever,
I don't wanna get them mad at me,
- Right. - but if you're
way in the evening and hours of time in front of the screen,
not only is it kind of hard on the body
without the exercise and the mobility,
but the visual, the screen part aspect of it.
- Right, and I think you need to have
that face to face socialization too,
and that's what we're missing in society.
Number three, just taking a few minutes a day
and writing about positive experiences.
They've found that for even as little as
two minutes a day improved people's mood.
- Right.
- So, Tim Ferriss, and I don't know if you know who he is,
but he wrote the "Four Hour Body,"
and the "Four Hour Work Week,"
and he's kind of a self-help guru there a little bit.
- Sure.
- He, every morning, suggests that you write
these three things, set of threes.
Three things I'm grateful for
because gratitude has always been a great thing
for helping decrease stress. - Sure.
- Three things what made today great.
- Yep.
And three daily affirmations: I am happy,
I am strong like bull (chuckles), I am--
- Positive things - I am positive, right, right.
- Right, right. And if you read the self-help information,
that's all parallel and kinda goes along with that
and it's all, it's all good things.
- It's easy to do.
- It is.
- This is kind of a strange one,
if you perceive that you have support from somebody,
it helps decrease your stress.
Not necessary receiving support,
they said if receive support, sometimes you feel needy
and incompetent, or emotionally unstable.
But you wanna know that support is available,
but-- and so I think
when you are with somebody who's stressful,
just say "I'm here if you need me."
- Sure
- But-- "you're doing great."
- You know there's that backdrop--
- Yeah, that anchor there.
- that you can use for support when you need it.
- Are you there for me Brad?
- Well no, I didn't say that about you (chuckles)
but, well I would-- - Now, I'm feeling stressful!
- I will be there for you pal.
- All right thanks.
Then, on number five, this is one that kinda surprised me,
of going to church. - Oh!
- And it helps decrease stress and you live longer.
- Well sure. - So...
- Well you know, you're gonna be dead a lot longer
than you're alive, you wanna take care of business now--
- That's true. - so they
take care of you later. - That's a good point.
That's right, we're gonna-- - But yeah,
it's just to have whole kinds of them having some faith
and knowing... - Sure.
- knowing there is someone greater
that's taking care of you.
- You sound like a preacher.
- Well my nephew is going to be one, so.
- Oh is he really?
- Yeah, mm-hmm.
- Well, my niece just married a man
who past the seminary just this past weekend.
- Wow, so we're getting closer to it through relations.
- Yeah, we're simpatico.
Okay, number six, this is a little unusual to me,
but in a third-person to yourself,
so apparently it kinda distances you
from what's going on
and maybe you look at it more objectively.
- Sure. - So like,
I could be saying "Bob needs to calm down,"
"Bob do you stock to get so upset?"
(chuckles)
- I haven't heard of this one but,
you know I can try. - Apparently,
it actually works so.
- Just don't do it in a restaurant.
- Yeah, don't do it out loud. - Out loud.
- Number seven, no surprise here, either meditation--
you know, Tim Ferriss interviewed,
I'm going back to Tim Ferriss again, that self-help rule,
he interviewed titans of industries and stuff like that.
He interviewed a lot of successful people,
and almost 90% of them meditates some form.
- Sure. - And very, very common
for handling stress,
and making through this thing we call life right now.
(chuckles)
And number eight, this is a little strange one too,
but eating healthy, whole foods.
I mean, green vegetables, spinach, broccoli,
it helps-- I actually know a close friend here
who is having trouble with anxiety and stress
and depression,
and she said they started eating healthy lately,
and she just does feel better. - Sure.
- I mean there's no doubt about it.
- You are what you eat by the way.
- Yeah, there you go, so. (chuckles)
Alright I got a funny joke about that,
I will tell you some time, so.
All right everybody, thanks for watching.
Remember Brad and I can fix just about anything.
- Except for - a broken heart.
- But this one kinda falls into that, you know.
- That's right yeah, heart gets broken when you're stressed.
- We'll get this, we'll get this,
in a chapter in the manual.
- All right, thanks. (chuckles)