5 Tips for Anxiety and Stress Relief

5 Tips for Anxiety and Stress Relief



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Here's how to deal with anxiety for good through 5 small but consistent changes you can implement each day. Triple board-certified neuropsychologist Dr. Judy ho truly understands the neuroscience of generalized anxiety disorder and what actually works for anxiety relief. Her strategies for how to deal with anxiety are research-backed. With the right lifestyle changes— life hacks you can implement each day— dealing with anxiety in a truly effective way is possible.

Discover more about how to deal with anxiety for good – and get in-depth answers to the most pressing questions:

What is anxiety, really, when it comes to the actual psychology?
What are the most effective types of anxiety help?
Why isn't “how to stop anxiety” the right question to ask?

#Anxiety #MentalHealth #mentalhealthawareness #mentalhealthmatters #MedCircle #anxietyrelief #stressrelief #stress #stressfree

[Music] these strategies that we're going to talk about in this session not only help prevent the onset of depression anxiety but also help manage it if you find yourself in those states what are some of your favorite self-help strategies well i sort of have like five that kind of come together in the package and they're all when you talk about them they just seem like duh like they aren't so um kind of groundbreaking but it's really about making sure that you have priority towards them all and so first thing is good sleep sleep is huge and people don't realize that the effect you're gonna have on your mood on your problem solving on your ability to manage problems as they come up so get good sleep how many hours do you sleep well i think i sleep very little i sleep between five and a half to six and a half on most days and then you're ready when you wake up yeah and i think everybody has their own sort of right amount of sleep and how i found mine was obviously experience and also not setting an alarm and seeing when i naturally wake up and i naturally wake up after five and a half to six and a half hours okay if i did not set an alarm i would sleep 15 hours really oh yeah i slept 33 hours two weeks ago yeah yeah so that i can't experiment unless i quit my job and not and dedicate my life to that that's so i i i appreciate to those who can get away with five and a half to six hours i am incredibly jealous uh but to your point i do make sure that i get enough sleep yes and everybody's enough sleep is different and i think it's really about practicing good sleep hygiene which is very hard for a college student yeah because you know you're up at all hours of the night one day you're sleeping from 3 a.m until noon and the next day you're going to bed at 9 00 pm who knows but it's important to try to have some semblance of consistency and it's okay if your weekend schedule's slightly different but you in general you want to make sure that you know obviously you have enough time to get the sleep that you need and that in general you try to go to sleep at least go and lay down around the same time and that you're not using too many electronics or the distracting things maybe half an hour to an hour before you start to like wind down and go to sleep and so that's important because it has so much to do with our emotional regulation the second thing is exercise people don't realize that it's free good hormones guys it's like free feel good hormones endorphins i have never heard from somebody even if they had to struggle getting into the gym or starting to walk or run that afterwards they regretted it you are right about that i heard about that everyone leaves the gym going i'm glad i did that yeah even if it was so hard for you to do it because everyone knows i i do not like are you okay so when you wake up at five in the morning do you go you go run not at five oh no i like to take my time i wake up at five i like slowly but then you go wrong coffee yeah i go running maybe like an hour and a half after i wake up so like 6 30 7. every day you do that i i run almost every day yes wow you are really like this just like how like how i picture my life wanting to be that's how you live you know what though i think it's almost like when you know too much you have to like one second because you know it's good for you yeah i just can't i can't like and i know how i'm gonna feel after like okay this morning for example i almost didn't go on a run because like i ran the last 14 days i actually haven't taken a break and i was like i don't i'm tired i had like an early i got you know gotta be somewhere at night i gotta leave my house at eight i was like yeah yeah and then around seven i went again and i said you know what even if it's a short run just do it because i already picture myself afterwards wishing i did it knowing that it would be good for me if i did it knowing that i felt tired this morning and that actually running would fix it and then you did it and then i did it and i feel better and you liked it i liked it yeah i don't regret it absolutely yeah you definitely wouldn't regret it no nobody regrets it and exercise can really help to manage your mood right okay really big um really important thing most people don't realize you know dr romney convinced me i need to be more empathetic so i've been working on that but after that's done after i feel like i'm in a good place with my empathy i'm gonna start trying the do the sleeping the drinking water the exercising exactly yeah and that brings up the next one the next the third coping strategy is you know eating well and that includes drinking enough water people don't realize that they're most the times dehydrated so then when they feel tired or off or maybe sometimes people say they feel dizzy sometimes it's dehydration and also when you eat generally well you're gonna feel better absolutely you just make better choices research shows that if you can make healthy choices 80 at a time but that's enough so it doesn't mean that every single meal you have to be eating your veggies and you have to never eat fries or burger i eat fries i eat burgers it's fine but it's just that it's kind of like that 20 80 uh sort of ratio to aim for that and try to make better choices especially if you're eating late at night because that can again contribute to a lot of fatigue in the next day so that's a big one and the next one is social activities just just be aware be mindful of the social media use yeah i mean i know at nauseum we hear it on the media we've been talking about talk about it at med circle so much for me personally i feel worse after i'm on social media yeah yeah and i can imagine that a lot of people probably feel that way yeah absolutely and you know when i was talking about social activities note that i didn't mention anything like you know go and like interact with your friends on facebook because that is not social activity i don't think that that's true social support and it's not true social interaction we know based on what you're saying that you know these individuals who spend the majority of their time thinking they're being social on social media they actually feel sicker we know these statistics so well now that they actually have heightened depression they feel worse about themselves they have more anxiety they feel kind of sick after they were on social media for a long time they think okay well from the comfort of my own home i can socialize with people no you can't it's not replacement for real social experience and in general people i see them all the time you know they're at a restaurant and they're all just on their phones instead of actually interacting with one another it's so frustrating okay put this this picture i took is of oprah winfrey have you heard of her maybe yes okay she went to a high school and she you know donated some money into this whole hurrah but i took the screenshot from this video because literally these these high school kids are right here oprah winfrey is right here that's how far away and you are on your phone yeah i go i don't even care if you're taking a picture of her yeah she's right there this is your opportunity to live right here in this moment yep and you are videotaping it because you want to put it on instagram yep no i know no it's awful like yeah the take though i mean just and i'm not saying delete instagram because no one would do that yeah i'm just i would like that but just instead just be mindful how you feel when you're on it how you feel afterwards and how much you're opening that app and the the last thing aside from all the things that we've already talked about is making sure that you still stay on top of your hobbies you have to do something that's still enjoyable you know i was in college and when i was in college i had three jobs i was like trying to get all this work experience and also make money um and sometimes it felt like i don't have time but i'm so glad that i still made time for my singing which was a big hobby and so i joined the singing group on campus like so nerdy we were like the nerdy version of glee right but in college like it's an acapella group yeah but what was the name of your acapella group it was artists in residence so like resonance like music yeah uh yeah because there's it's always a pun it's always with acapella always a pilot i loved it and you know what it was so good it was it was worth the extra time because that's my tribe in fact right as i was driving here i was talking to one of my friends from my acapella group from when i was in college and we've been friends for over two decades now and um i met him in that group yeah he's one of my best friends i get that i mean my best friends are from alpha kappa psi yeah i mean my best best best but the people i talk to today will be from alpha kappa psi exactly yeah and we spent three years with each other right you know like that was it and now we're in um all right so we have sleep exercise diet social activity and hobbies yes those are the the dr ho five right yes and prevention and maintenance too so like even when you're you know going through stressors make sure that those five things are still happening yeah that's a really big part of you being able to manage those stressors um as a parent how can i support my son or daughter and make sure they are using healthy coping mechanisms and this is beyond just saying how are you right well you've got to walk the walk yourself i think as parents even when you think okay my kid does not appreciate me right now they're going through that phase where they don't like their parents very much just want to hang out with their friends but they're still watching your behaviors they're still learning from you it's a big important phase where they're kind of looking to adults for guidance but maybe they're not talking about it as actively and you need to walk the walk yourself if you're going to tell your child hey might be a good idea for you to exercise more because i heard that's good for you and if you're never exercising they're not going to do it they'll be like i'm sorry you're a hypocrite and then that will just start a fight so i think you need to sort of set up those things for yourself and so that when you're encouraging your kid to try certain things you can say hey i'm going to try it too or i have been doing it you want to be able to actually show them by action that you can put your money where your mouth is and that's important so not only the verbal encouragement but you doing yourself again volunteering that maybe you can go with them to do something um i had talked to a parent recently that decided to take their two college children on a wellness retreat so the kind of a you know more new idea lately where like a vacation is actually more something that's based in like exercise and being outdoors and eating right so they'll go away for a weekend to a nice hotel but really like the activities instead of sightseeing are things like yoga every day going on a hike having a well-balanced meal everything's kind of set up through part of the program and they'll do like meditations it's kind of interesting so anyway the parent took both of her children to do this and everyone had a really nice time it was actually kind of like a new idea for a family vacation so i think even something like that where you can incorporate maybe a family activity just everybody together kind of demonstrate that through that and kind of helping them with that lead-in i think that's helpful too yeah we'll continue this conversation and also talk about depression and anxiety in terms of treatment and support in our next session

#Tips #Anxiety #Stress #Relief

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