Podcast Summary
Check for Hunger, Anger, Lonely, or Tiredness: Anxiety isn't caused by a brain imbalance, but feelings like hunger, anger, loneliness, and tiredness can trigger it. Address these needs to potentially reduce anxiety.
Anxiety stems from our thoughts, particularly about the future or lack of control, and not from a chemical imbalance in the brain like depression. To help manage anxiety, consider the acronym HALT: Hungry, Angry, Lonely, Tired. These feelings can impact our thought patterns and emotions. For instance, if you're anxious and haven't eaten, your body might be craving nutrients, which can affect your mood. So, when feeling anxious, ask yourself if you're hungry, angry, lonely, or tired, and address those needs to potentially alleviate your anxiety.
Checking in with our emotions: HALT: Identifying factors of hunger, anger, loneliness, and tiredness can help address the root cause of anxiety and find ways to alleviate it using the acronym HALT
Our emotions, specifically anxiety, can be influenced by various factors within us. These include being hungry, angry, lonely, or tired. Anger can lead to neuropeptides, cortisol, and adrenaline production, making us feel anxious. Loneliness can make us feel isolated and anxious about the future. Tiredness or poor sleep can leave us feeling drained and anxious. Identifying which of these factors are contributing to our anxiety can help us address the root cause and find ways to alleviate it. The acronym HALT (Hungry, Angry, Lonely, Tired) can serve as a reminder to check in with ourselves and take steps to address these potential sources of anxiety. Remember, the way we feel is temporary and will eventually pass.
Breathe in for 4 seconds, hold for 7, and out for 8 to reduce anxiety: The 4-7-8 breathing technique, originating from Japan, can help shift emotions from anxious to calm in a few breaths, improving focus and relaxation.
Changing your breathing pattern can significantly impact your emotional state. Anxious feelings can be alleviated by practicing proper breathing techniques, such as inhaling for four seconds, holding for seven seconds, and exhaling for eight seconds. This Japanese-studied method, known as the 4-7-8 technique, can help shift your state from anxious to calm in just a few breaths. It's a simple and effective way to manage anxiety and even help with focus and relaxation during work or stressful situations. Additionally, the Blinkist app is a useful tool for expanding knowledge on various topics, including self-improvement and personal growth.
Change your mindset from anxious to excited: By shifting our perspective and focusing on control, we can reduce anxiety and feel better
Our thoughts and feelings are closely connected, and we can use this connection to our advantage when dealing with anxiety. Anxiety and excitement are physiologically similar, and by changing our mindset and telling ourselves that we're excited instead of anxious, we can trick our bodies into feeling better. Additionally, focusing on what we can control instead of dwelling on external factors that are beyond our reach can help reduce anxiety and improve overall well-being. Blinkist currently offers a special deal for a seven-day free trial with 25% off premium membership and discounted audio books at blinkist.com/mindset.
Focus on what's within your control to reduce anxiety: When faced with anxiety, focus on what you can control like thoughts, actions, and reactions to improve mental and emotional well-being.
During times of anxiety, focusing on what is within your control can help alleviate feelings of powerlessness and reduce overall anxiety levels. When faced with events or situations beyond your control, it's essential to recognize and accept this limitation, and instead, focus on what you can influence, such as your thoughts, actions, and reactions. By doing so, you can shift your focus from external stressors to internal self-care, ultimately improving your mental and emotional well-being. Additionally, asking yourself the question, "In this moment, am I okay?" can help bring your attention back to the present and foster a sense of calm and self-assurance.
Pulling Back from Worry with a Present Moment Check-in: To reduce anxiety, focus on the present moment by asking yourself 'Am I okay?' This question can help calm emotions and improve problem-solving abilities.
To reduce anxiety, focus on the present moment by asking yourself, "In this moment, am I okay?" This simple question can help pull you back from worrying about future uncertainties. By acknowledging that you are currently okay, you can then focus on solving problems from a calm and logical state. Remember, when emotion is high, logic is low. So, take a deep breath, check in with your basic needs, and approach challenges from a place of calm and collectedness. This mindset shift can lead to better problem-solving abilities and overall reduced anxiety.
Most worries are unnecessary: 80% of daily thoughts are negative, 85% of worries never materialize, and implementing 5 strategies can help manage anxiety and make better decisions.
The vast majority of our worries are baseless and stem from unfounded pessimistic perception. According to multiple studies, the average person has about 60,000 thoughts per day, and approximately 80% of them are negative. Shockingly, 95% of these thoughts are repetitive from the day before. Moreover, 85% of the things people worry about never even happen. Even when 15% of the things that do occur, 79% of people reported that these events were easier to handle than they anticipated. Therefore, 97% of our worries are unnecessary. To help manage anxiety and make better decisions, consider implementing five strategies: halting when feeling hungry, angry, lonely, tired; checking your breath; changing anxiety to excitement; focusing on controllable factors; and asking oneself, "Am I okay?" By adopting these strategies, we can move from a state of anxiety to calmness and make a positive impact on ourselves and others. Share this message with those you care about and join me in making the world a better place.
