WEBVTT 00:00:00.160 --> 00:00:02.160 Anxiety is on the rise, 00:00:02.480 --> 00:00:05.600 but anxiety itself is very natural. 00:00:06.000 --> 00:00:15.365 And so people are like, I wanna get rid of my anxiety. And I'm like, no. You wanna get rid of certain aspects of your anxiety because anxiety is a natural response to fear, 00:00:15.605 --> 00:00:17.925 into stress, into uncertainty, 00:00:18.085 --> 00:00:19.285 and more specifically, 00:00:19.285 --> 00:00:20.885 perceived threats. 00:00:24.325 --> 00:00:38.710 Today, I'm gonna be talking about your anxiety and how to stop feeling so anxious about your anxiety. I'm gonna take you through the ultimate guide to beating your anxiety, and we're also gonna talk about why anxiety exists in the first place. And if you can understand 00:00:39.670 --> 00:00:48.875 why anxiety exists and why it's in us, it makes it easier to work through it. And so, you know, I'm gonna give you evidence based strategies to overcome your anxiety. 00:00:49.275 --> 00:00:53.755 And there was a a study that was done in the the Journal of Anxiety Disorders, 00:00:54.315 --> 00:00:57.195 which has gotta be a really fun journal to read. 00:00:58.030 --> 00:01:03.390 The Journal of Anxiety Disorders have found that anxiety has gone up over three hundred percent 00:01:03.950 --> 00:01:07.390 over the numbers that they had pre pandemic levels. 00:01:07.550 --> 00:01:09.870 And so anxiety is on the rise, 00:01:10.455 --> 00:01:13.655 but anxiety itself is very natural. 00:01:14.135 --> 00:01:26.040 And so people are like, I wanna get rid of my anxiety. And I'm like, no. You wanna get rid of certain aspects of your anxiety because anxiety is a natural response to fear into stress, into uncertainty, 00:01:26.040 --> 00:01:28.120 and more specifically perceived 00:01:28.120 --> 00:01:29.000 threats. 00:01:29.400 --> 00:01:30.200 And so 00:01:30.680 --> 00:01:38.600 if you have anxiety when you're walking down, like, you start getting a real anxious feeling when you're walking in the dark going through a 00:01:39.175 --> 00:01:39.975 crowded, 00:01:40.135 --> 00:01:49.335 dark room and you start getting anxious. Well, maybe that's something that's telling you you should be anxious so that you protect yourself. Or if you're going through a dark alley and you get anxious, that's a good thing. 00:01:49.895 --> 00:01:54.240 But when you're anxious and feel anxiety when you're sitting in your house 00:01:54.720 --> 00:01:56.880 watching TV or just 00:01:57.600 --> 00:02:06.325 hanging out, probably not the best time to be anxious. There's nothing to really fear in that moment. And so it's a good thing for humans because what it is is it is our brain 00:02:06.645 --> 00:02:08.885 projecting itself into the future 00:02:09.125 --> 00:02:13.765 and then telling our body to prepare for some sort of possible threat. 00:02:14.405 --> 00:02:20.750 So think about that for a second. Anxiety is our brain projecting into the future and telling our body, get ready. 00:02:21.550 --> 00:02:23.550 So at the core of anxiety 00:02:23.550 --> 00:02:26.750 is the thought of I am not safe. 00:02:28.590 --> 00:02:37.355 Really, that's what it is. No matter what form of anxiety shows up, it's the thought of I'm not safe. I need to prepare my body for some sort of attack 00:02:37.915 --> 00:02:43.195 or to be able to run or to be able to fight or to be able to freeze. 00:02:43.755 --> 00:02:46.315 And so your safety in some way feels threatened, 00:02:47.210 --> 00:02:50.730 believe it or not. And so the question is, what does it feel threatened by? 00:02:51.450 --> 00:03:04.745 That's what you really need to figure out. You need to take a step back when you're feeling anxious and saying, like, where do I not feel safe right now? So if you get I'll give you a couple of examples. You get anxious about public speaking. It might show up in sweaty palms and your heart's racing, 00:03:05.065 --> 00:03:16.265 and you start to think about, oh my gosh. This is this is I'm getting really anxious about this public speaking that I need to do. The fear behind it might be, I'm not safe because I might be humiliated, 00:03:16.425 --> 00:03:21.160 or I have to give a a presentation at work. I'm not safe because 00:03:21.320 --> 00:03:25.400 what if I screw up this presentation in public speaking, and then I get fired, 00:03:25.720 --> 00:03:35.245 and then I lose my house, and then I go broke, and they live on the street. That's my safety being taken from me in some sort of way. So my body's preparing for some form of attack. 00:03:35.485 --> 00:03:37.245 If you start to get real anxious 00:03:37.805 --> 00:03:39.725 when you go out to social events, 00:03:39.965 --> 00:03:41.805 it might be like, I'm not safe. 00:03:42.125 --> 00:03:46.110 I may might say something wrong, or I might be rejected, 00:03:46.110 --> 00:03:52.990 or I might be kicked out of the tribe, and so I don't feel safe. And so I I have this feeling of anxiety when I think about social events. 00:03:53.310 --> 00:03:59.150 Maybe it's, uh, you were raised by a mother who, like, was really, really worried about health concerns. 00:03:59.665 --> 00:04:22.390 And so, you know, you maybe get anxiety about your health, and so how it shows up is you're, like, excessively googling anytime your elbow hurts or something like that, and so you get body scans or you're doing frequent doctor visits all the time. And it might it was like, I'm not safe because there might be something wrong with me. There must be something wrong with me. I gotta make sure that anything that's wrong with me, I've gotta fix. 00:04:23.030 --> 00:04:31.955 You know, maybe you you're you're getting really anxious about being late somewhere, so you're rushing, and you're frantic, and you're sweating, and your heart's racing, and you're irritable. 00:04:32.195 --> 00:04:35.155 And it's like, I'm not safe because if I show up late, 00:04:35.555 --> 00:04:43.910 nobody's gonna everyone's gonna see that I'm late. Others might think that I'm irresponsible, and then they might not wanna hang out with me. So once again, I'm getting kicked out of the tribe again in some sort of way. 00:04:44.470 --> 00:04:45.190 Maybe 00:04:45.510 --> 00:04:50.950 you're sitting at work and you're having a great day, you're just putting your stuff together and just writing your emails. 00:04:51.110 --> 00:04:54.870 You're sitting there, and then bing, a notification from your boss 00:04:55.110 --> 00:04:58.915 pops up, and it says, hey. Are you free today at four? 00:04:59.715 --> 00:05:01.715 And you just get anxious immediately. 00:05:02.195 --> 00:05:06.995 And you're like, oh my god. I'm not safe because I might get fired. There must be something that I did wrong. 00:05:07.475 --> 00:05:14.790 Maybe they're downsizing. Maybe I'm not good enough in some sort of way. I can't lose my job because I gotta feed my children. I've gotta feed myself. I've gotta pay my mortgage. 00:05:15.190 --> 00:05:21.910 Or maybe you're you're sitting there, and your your your phone buzzes, and it says, mom calling. 00:05:22.230 --> 00:05:27.855 And you get all anxious. You get all tight. You're you're you can feel yourself starts getting anxious. And you're like, oh my god. 00:05:28.175 --> 00:05:47.710 You know, I'm not safe. Maybe there's something going on with her. Maybe there's something going on with dad. I might have to deal with something stressful. Maybe she tells me that, you know, dad fell down the stairs. And it's like, there's all of these safety and these fears that are there. And so in some sort of way, when you have these anxious feelings, it's you feel like there's a threat in your environment in some sort of way. 00:05:48.030 --> 00:05:48.590 But, 00:05:49.150 --> 00:05:51.390 you know, it's good to have anxiety 00:05:51.470 --> 00:05:57.555 when you need it, like I said, when you're walking through a dark alley to have those anxious feelings to prepare you just in case. 00:05:58.115 --> 00:06:01.955 It's not good when it's, an everyday, all day kind of thing. 00:06:02.515 --> 00:06:04.275 You know? Chronic anxiety 00:06:04.275 --> 00:06:08.570 interferes with your daily life, and we need to address it, and it can be overcome. 00:06:08.650 --> 00:06:12.410 That's the best part about it. Anxiety almost always 00:06:12.810 --> 00:06:14.170 comes from your thoughts. 00:06:14.650 --> 00:06:23.645 So, really, when we feel anxious, we need to take a step back and be like, what was I just thinking? And so we're gonna go over some research backed techniques to kind of help you overcome 00:06:23.725 --> 00:06:32.045 that anxiety, those anxious thoughts, and to be able to pull your body out of that anxiety that that anxious feeling that you have. And so 00:06:31.740 --> 00:06:36.940 when you look at anxiety, first off, the definition of anxiety itself is a feeling of unease 00:06:36.940 --> 00:06:46.460 such as worry or fear that can range from mild to severe. It is normal and essential human emotion that serves as an adaptive response to danger 00:06:46.735 --> 00:06:52.575 or challenges. That's the definition of anxiety. So let me say it one more time just so you can understand the actual definition. 00:06:52.975 --> 00:06:54.975 It is a feeling of unease, 00:06:55.375 --> 00:07:06.770 such as worry or fear, that can range from mild to severe, and it is normal and essential human emotion that serves as an adaptive response to danger or challenges. 00:07:07.250 --> 00:07:09.330 See how we think that there's some sort of danger? 00:07:09.570 --> 00:07:13.730 And so anxiety can show up in two different ways for you. It can be emotional symptoms, 00:07:13.970 --> 00:07:16.135 worry, fear, irritability, 00:07:16.215 --> 00:07:17.655 difficult concentrating, 00:07:17.655 --> 00:07:18.615 restlessness. 00:07:19.415 --> 00:07:20.935 It can be physical symptoms, 00:07:21.095 --> 00:07:23.015 muscle tension, headaches, 00:07:23.175 --> 00:07:23.895 sweating, 00:07:23.975 --> 00:07:24.775 trembling, 00:07:25.575 --> 00:07:28.140 rapid heartbeat, shortness of breath. 00:07:28.460 --> 00:07:30.860 You can even have gastrointestinal issues. 00:07:31.260 --> 00:07:33.020 So that's how it shows up in the body. 00:07:33.420 --> 00:07:36.140 And so let me just show you a few ways that you can kind of 00:07:36.940 --> 00:07:38.300 let it out of the body. Okay? 00:07:39.035 --> 00:07:41.195 The first strategy is a relaxation 00:07:41.195 --> 00:07:46.315 technique for reduction of your anxiety. You've heard me say it over and over and over again. 00:07:46.875 --> 00:07:47.915 Deep breathing. 00:07:48.315 --> 00:07:58.400 When your emotion is high, in some sort of way your logic is low, you're actually not thinking very well. And so when you're really anxious, you tap into your fight, flight, or freeze, 00:07:58.640 --> 00:08:00.560 and that's where your animalistic 00:08:00.640 --> 00:08:06.045 survive survival part of your brain turns on, and your thinking and processing 00:08:06.045 --> 00:08:07.245 and executive 00:08:07.245 --> 00:08:09.085 decision making turns off. 00:08:09.725 --> 00:08:12.845 And so get yourself feeling a little bit better 00:08:13.165 --> 00:08:24.820 by using the next few strategies where you can calm yourself back down so that you can think the right way so that you can realize that maybe it's not that much of a threat. So the first thing I always recommend is deep breathing, because 00:08:25.140 --> 00:08:27.540 if I'm gonna sit there and go, oh my god. I'm anxious. 00:08:28.020 --> 00:08:31.620 What was I just thinking? What am I fearing? Why do I not feel safe? 00:08:32.395 --> 00:08:40.075 But, like, I'm not calmed down at this point, it's gonna make it really hard for me to think in a smart way. And so deep breathing exercises 00:08:40.155 --> 00:08:47.755 help activate your body's relaxation response and in turn reduces your anxiety levels. And so it's real simple. I always recommend 00:08:48.210 --> 00:08:50.530 five seconds in, ten seconds out, 00:08:50.850 --> 00:09:09.985 and it slows your heart rate down. It releases more carbon dioxide from your body, and it lowers your stress levels. So as soon as you start to notice anxious feeling, immediately go back to the breath. The fastest way to change your state is to go back to your breath every single time. K? That's the first thing. You gotta deal with the body. You gotta calm it down. 00:09:10.625 --> 00:09:18.640 Then we can start to talk about the thinking side of things and how to change it, which goes to strategy number two, which is something called cognitive restructuring. 00:09:18.640 --> 00:09:21.440 It's a technique that involves identifying 00:09:21.520 --> 00:09:22.720 and challenging 00:09:22.800 --> 00:09:27.120 negative thought patterns or fears that are contributing to your anxiety. 00:09:27.440 --> 00:09:32.725 Right? This is where you're gonna be like, well, what was I just thinking? I was thinking this. You know, email from my boss. 00:09:33.205 --> 00:09:38.965 I'm definitely getting fired. It's like, well, hold on. Let me let me not just go down that road. 00:09:39.285 --> 00:09:46.410 It might be, you know, we he wants to talk with me because I've been doing so well. Might be because of the fact that we have a presentation for a competitor, 00:09:46.490 --> 00:09:55.210 uh, to, you know, beat a competitor out in a week or something like that. And so what you wanna do with cognitive restructuring, it's it's rooted in cognitive behavioral therapy, 00:09:55.450 --> 00:09:59.130 and it's been shown to be effective with treating anxiety disorder specifically. 00:09:59.210 --> 00:10:08.005 So the first thing you're gonna do is you're gonna identify your negative thoughts. That's the first step is to become aware of the negative thoughts that fuel your anxiety. Notice when you don't feel good, 00:10:08.565 --> 00:10:10.805 become aware of how your body feels, 00:10:12.230 --> 00:10:17.110 and, usually, you'll start to notice the anxiety inducing thoughts 00:10:17.350 --> 00:10:18.150 after 00:10:18.310 --> 00:10:20.950 you notice your body's reaction to it. 00:10:21.590 --> 00:10:23.750 Most of the time, our anxiety 00:10:24.150 --> 00:10:29.645 like, our thoughts around anxiety come under the conscious mind, the subconscious. 00:10:29.965 --> 00:10:33.325 So it's like, bing, the email from the boss comes through. 00:10:33.565 --> 00:10:34.285 Immediately, 00:10:34.525 --> 00:10:36.525 it's like, almost immediately, 00:10:37.085 --> 00:10:38.205 holy shit. 00:10:39.005 --> 00:10:46.100 I feel anxious. I'm feeling all this anxiety. You don't even notice the thought that is in between the bing and the body, 00:10:46.580 --> 00:10:48.420 but there's always some sort of thought. 00:10:48.740 --> 00:11:00.585 And so you have to understand when you take a step back, when you do the breathing, and then you say, like, what was I just thinking? You'll usually start to notice the thought after that. You can usually start to use cognitive restructuring. 00:11:00.825 --> 00:11:09.480 And so what you wanna do, that's the first step, to notice it and all that. And the second step is to challenge the negative thoughts. Once you identify the negative thoughts, 00:11:09.720 --> 00:11:10.600 evaluate 00:11:10.600 --> 00:11:11.800 the accuracy 00:11:11.880 --> 00:11:13.240 of these thoughts. 00:11:13.720 --> 00:11:17.560 Try alternative explanations. Try another perspective. 00:11:17.880 --> 00:11:18.920 How valid 00:11:19.080 --> 00:11:21.080 is your thought that is making you anxious? 00:11:22.385 --> 00:11:24.705 You know, psychologists have found that 85 00:11:24.705 --> 00:11:26.625 of what we worry about never happens. 00:11:26.865 --> 00:11:27.585 Never. 00:11:28.545 --> 00:11:30.705 Out of the remaining 15%, 00:11:31.585 --> 00:11:39.560 only 3% of it happens the way that we think that it will. The other 12% of that 15% doesn't happen as bad as we think, which means 97% 00:11:39.560 --> 00:11:42.200 of what we think and worry about 00:11:42.600 --> 00:11:47.080 and have anxiety over and mull over and ruin our day, 97% 00:11:47.080 --> 00:11:50.895 of it doesn't happen or turns out better than we think that it's going to. 00:11:51.455 --> 00:11:55.615 And so it's like, how can I take a step back and use cognitive restructuring to challenge 00:11:55.855 --> 00:11:58.735 the thought that is giving me anxiety? 00:11:58.895 --> 00:12:06.710 So that's the second thing. And number three is to replace your negative thoughts. So after you challenge the negative thought, replace the negative thought with 00:12:07.430 --> 00:12:09.110 a more balanced, 00:12:09.110 --> 00:12:10.630 realistic thought 00:12:11.190 --> 00:12:21.305 that can help you reduce your anxiety levels. Okay. I'm starting to notice I'm getting anxious. Why is that? It's because my boss just emailed me. What was I just thinking? What am I afraid of? Where do I not feel safe? 00:12:23.385 --> 00:12:27.145 I feel like maybe my boss is gonna fire me. Okay. 00:12:28.025 --> 00:12:32.105 Alright. Is that real? Am I actually gonna be fired? Probably not. 00:12:32.660 --> 00:12:39.300 Is there possibly another explanation for why he's sending me an email about wanting to meet with me at 04:00 today? 00:12:39.620 --> 00:12:40.260 Well, 00:12:40.420 --> 00:12:52.305 actually, yeah, that does make sense because I was talking to him yesterday about x, y, and z, and maybe he wants to meet with me about it. Okay. That makes more sense. So that's strategy number two, use cognitive restructuring. 00:12:52.785 --> 00:12:55.665 Strategy number three is to use something called exposure therapy. 00:12:55.825 --> 00:12:59.025 So it's a proven technique that involves gradually 00:12:59.185 --> 00:13:00.545 and systematically 00:13:00.545 --> 00:13:01.345 confronting 00:13:01.710 --> 00:13:02.990 whatever situations 00:13:02.990 --> 00:13:03.710 your 00:13:04.110 --> 00:13:09.390 situations or objects or thoughts that you fear until the anxiety 00:13:09.470 --> 00:13:14.270 subsides in some sort of way. And so this process will help you learn that your fears, 00:13:15.325 --> 00:13:18.285 most of the time, are pretty irrational, 00:13:19.165 --> 00:13:29.645 and it allows you to start to tolerate the discomfort of those fears and the anxiety that you're starting to have. And so what you're gonna do is you're going to, first off, identify what's causing your anxiety. 00:13:30.180 --> 00:13:31.220 This alone, 00:13:31.940 --> 00:13:47.805 when you just are able to kind of shine a light on the actual fear or the limiting belief or the, quote, unquote, lack of safety that you're feeling, just being able to kind of put it into words and to identify it helps a lot of people feel less anxious. A lot of people feel 00:13:48.205 --> 00:14:09.840 less anxious after they identify it, and people feel less anxious when they take a step back and they find out what they're anxious about, which is real funny because most people think they know what they're anxious about, but then they take a step back and they realize that they're not anxious about that thing. They're anxious about the way that they're perceiving that thing or the thoughts around that thing. And so you identify your anxiety inducing thoughts, 00:14:10.640 --> 00:14:11.680 and that alone 00:14:11.840 --> 00:14:23.235 in turn can make you feel less anxious. You think that it'll make you feel more anxious, but it actually makes you feel less anxious because you're like, oh, yeah. It's usually not that big of a deal, or it's less of a deal than you thought it was. 00:14:23.635 --> 00:14:24.195 So 00:14:24.755 --> 00:14:38.180 maybe you notice that you've had this, like, underlying feeling of anxiety all week long, and you don't know why. You're like, I've just been feeling it's Thursday, and I feel like I've been anxious the past four days. You're not really sure why. Okay. We'll take a step back, breathe, 00:14:38.580 --> 00:14:40.420 realize that you felt anxious 00:14:41.275 --> 00:14:45.115 Since what time? When did you start noticing your anxiety? 00:14:46.555 --> 00:14:47.835 Oh, yeah. That's right. 00:14:48.155 --> 00:14:55.435 Since I had the meeting with my boss on Monday, today's Thursday, and on Monday, he told me I'm gonna need to give a presentation for work in two weeks. 00:14:56.350 --> 00:14:58.270 And I am terrified of public speaking, 00:14:58.510 --> 00:15:02.350 and I'm even more terrified to do it in front of the entire company. 00:15:02.910 --> 00:15:05.710 Okay. So that's the first thing is to identify 00:15:05.710 --> 00:15:09.550 the anxious feeling, and then maybe I give myself gradual exposure 00:15:10.515 --> 00:15:12.435 to this presentation. 00:15:12.755 --> 00:15:16.115 And so that's why when you're doing public speaking and you have to give a presentation, 00:15:16.435 --> 00:15:29.480 try to finish it and then practice it as many times you possibly can. You're trying to expose yourself to it. The same way if someone's, like, terrified of a snake, you don't wanna just take a snake and put it on their lap. But if you have them in one room 00:15:30.360 --> 00:15:40.455 on the complete opposite side of the room and on the opposite side of the room, they have a snake, they might start to freak out. But if snake is in the box, it can't get out. They might start to freak out. They might start to freak out. Gradually, 00:15:40.455 --> 00:15:41.815 their body will calm down. 00:15:42.375 --> 00:15:50.215 Gradually, it'll calm down. You bring it a little bit closer. Gradually, the body will calm down. This is what exposure therapy is. So you can expose yourself to the thing that's making you anxious. 00:15:50.535 --> 00:16:09.390 And so what you do is you finish your presentation, and what you're gonna do is you're gonna read it out loud maybe 10 times the first day. And then what you're gonna do is you're gonna go home, and the next day, you're gonna practice the entire presentation. You're gonna take your slides. You're gonna put it on your TV at home. You're gonna present it for nobody, 00:16:09.390 --> 00:16:19.425 maybe your your children's teddy bears when everybody goes to sleep, and you're gonna go through the entire thing. Practice it in your living room with PowerPoint 00:16:19.425 --> 00:16:20.385 10 times. 00:16:20.625 --> 00:16:25.745 Okay. That's a little bit more exposure. Okay. I feel a little bit more confident about this. And then what I'm gonna do 00:16:26.520 --> 00:16:29.480 is maybe the week before the presentation, 00:16:29.800 --> 00:16:37.560 I'm gonna stay late at work one night after everybody leaves, and I'm gonna practice it in the room that I will be presenting. 00:16:38.265 --> 00:16:50.025 And I'm just gonna practice it 10 times over and over and over again. And then the night before, I'm gonna be practicing it again, and I'm gonna come in early the day of, and I'm gonna practice it before anybody else gets there. 00:16:50.665 --> 00:16:58.270 And what happens is I've had so much exposure to this presentation. By the time I actually give the presentation, I've already done it 50 times, 00:16:58.670 --> 00:17:03.310 and I've done it multiple times in the room that I'm actually giving the presentation. The only difference now, 00:17:04.270 --> 00:17:10.795 besides the fact that it's basically memorized, is that there's humans inside of the seats. This is what exposure therapy to your anxiety will look like, 00:17:11.355 --> 00:17:22.475 and so that's really where where to help you. And so that's the the three tips to the three strategies to help you with it. Um, there's some simple lifestyle changes that I wanna give you guys to help you reduce your anxiety 00:17:22.800 --> 00:17:34.560 that are just proven that you can do, if you have more anxiety, this is just ways to help. First thing is exercise regularly. Physical activity has been shown over and over and over again to reduce your anxiety by increasing your endorphins. 00:17:34.560 --> 00:17:40.235 It promotes relaxation and improves your overall mood. And so regular exercise, 00:17:40.395 --> 00:17:45.035 at least thirty minutes per day, can have really massive long term benefits on your anxiety 00:17:45.275 --> 00:17:46.715 anxiety reduction. 00:17:47.115 --> 00:17:49.675 That's the first thing. Second thing is your nutrition. 00:17:49.755 --> 00:17:52.395 When you have a really good, well balanced nutrition, 00:17:52.740 --> 00:18:09.325 it manages your anxiety as well. If you have too much coffee, it gives you more anxiety. If you have too much sugar, gives you more anxiety. If you eat too much, you know, bags of chips and shit food, it's gonna give you more anxiety. So try to eat more whole foods. Try to limit your caffeine. Try to limit your sugar. Try to stay hydrated. 00:18:09.485 --> 00:18:11.965 Dehydration can actually increase 00:18:12.445 --> 00:18:13.885 your anxiety levels. 00:18:14.445 --> 00:18:20.850 So many people just don't drink enough water. Like, so many of your problems will be fixed if you just drink more water. Your anxiety, 00:18:21.170 --> 00:18:26.530 your, you know, fat, you might have less fat if you end up doing it. You might have better bowel movements. 00:18:26.930 --> 00:18:31.570 So stay hydrated. Drink less alcohol. That's another thing as well that will help you. 00:18:32.285 --> 00:18:36.605 So that's number two. Pay attention to your nutrition. Number three, prioritize your sleep. 00:18:36.765 --> 00:19:10.295 Sleep is really important. Uh, poor sleep can worsen your anxiety a lot. I don't know about you, but if I have a really bad night of sleep, sometimes I notice that I'm more anxious throughout the day. And so prioritize your sleep. Have some sort of regular sleep schedule. And then the fourth thing that is huge that I recommend that you guys do is spend less time on your phone, spend less time in front of your TVs. There's been study after study after study that has shown that people that spend more time in front of screens have more anxiety than those that don't. Put your phone away. Get away from your TV. Go for a walk in nature. Be around 00:19:10.935 --> 00:19:19.380 people who you wanna spend time with. All of these things help with your anxiety as well. And so I just really think that it's important for you to understand that, first off, anxiety is not a bad thing. 00:19:19.700 --> 00:19:23.940 Chronic anxiety is a bad thing. Anxiety is built into you for a reason. 00:19:24.180 --> 00:19:25.780 It is a protection mechanism. 00:19:26.020 --> 00:19:31.675 When it is happening when you're sitting at your desk at work, what is that protection mechanism trying to protect you from? 00:19:32.315 --> 00:19:37.515 And then also to understand that anxiety is something that we can all work through. As long as it's not a chronic, 00:19:37.755 --> 00:19:39.915 like, actual anxiety disorder 00:19:40.770 --> 00:19:43.570 that is something that's happening inside of your brain 00:19:43.810 --> 00:19:44.690 that is 00:19:44.930 --> 00:19:57.135 incurable or whatever it might be. Usually, most of us are just anxious because of our thoughts and because it's just simple adjustments that we can make in our lives. And so that right there is the, uh, ultimate guide to stop feeling anxious about your anxiety. 00:19:57.295 --> 00:20:11.190 So if you love this episode, please do me a favor. Share it on your Instagram stories and tag me in it. Rob Dial Jr, r o b d I a l j r. Um, there are many people, I'm sure, that follow you on all of your platforms that have anxiety, and I just wanna help them hopefully 00:20:11.350 --> 00:20:38.805 be able to free themselves from that. So if you would do that, um, it's the best way of saying thank you for the podcast and putting it out there for you. And so if you do that, would greatly, greatly appreciate it so we can impact more people's lives. And with that, I'm gonna leave the same way leave you every single episode. Make it your mission to make somebody else's day better. I appreciate you, and I hope that you have an amazing day. Hey. Based off of you watching this video, YouTube thinks that this video right here is the best video for you to watch to help you learn and grow and improve yourself right now. So 00:20:39.125 --> 00:20:39.845 click that.