2 Keys to Stop Anxiety
00:00 Welcome to the Mindset and Motivation Podcast, one of the top motivational podcasts in the world. Every Monday, Wednesday, and Friday, we come out with a short, to the point, no BS episode to help make massive changes in your mind and transform you from who you are now to who you want to be. My name is Rob Dial and the podcast starts now. Welcome to today's episode. If you have not yet done so, hit that subscribe button since you never miss another episode. And last but not least, as I have been saying in the past few episodes,
00:43 please give us a rating and review if you're out there. If you've listened to a few of the podcasts, you know, these are all free. Just, you know, pay it forward for us if you would. And just give us a quick 10 second review. Just, you know, go online, put on the review, however you listen to us. So that's iTunes, Stitcher, SoundCloud, Google Play, CastBox, whatever it is. Give us a rating review. I would greatly, greatly appreciate it. Okay. So today we're going to be talking about two strategies to overcome anxiety. Now this is important because anxiety is not depression. Depression if you actually are talking about like clinical depression, that's something
01:15 that is a chemical imbalance in your brain. Anxiety is actually created by the thoughts that you have. And so there's been many studies of how do we overcome this anxiety. If people are, you know, maybe it's their thought pattern that's not correct. Maybe it's something that they're thinking about. Maybe it is a little bit physical. There's something physically happening inside their body that's changing the actual chemicals in their brain.
01:39 And these can all be changed and that's the best part about it. So I'm going to give you two strategies to overcome anxiety. The first one which is from what I've seen is the most popular way to overcome anxiety is what they call HALT. So if you start to feel the feelings of anxiety, if you've ever gone through a panic attack or an anxiety attack, you can start to feel it come up before it actually happens and there's the actual physical feelings of freaking out, or maybe you start to have an anxiety attack before you go on to stage, whatever it is. And you start to actually ask yourself these questions.
02:13 Sometimes, most of the times, people go through an anxiety attack when they sometimes haven't eaten for the entire day, and they didn't get enough sleep, and something happens to them that sets them off, and it sets them down the wrong road. H-A-L-T stands for hungry, angry, lonely, tired. And so as you feel these feelings coming up, or you just feel like maybe something's not right, before the actual attack happens, you ask yourself these questions.
02:41 Am I hungry? Reason why is because if your blood sugar is low, that will change the way that you think about things. If you have not eaten the entire day, or maybe you just had candy in the morning because you just happened to pick some up, throw it in your mouth, and then you didn't eat for a few hours. You ask yourself, am I hungry? Because if you have candy in the morning, it'll give you a big spike in your blood sugar. It'll drop it. And the first thing you want to find out is, am I hungry? Or have I been eating terrible food? That's another good thing to think about. So H, hungry. Am I hungry right now? Second thing, angry. Am I angry
03:14 about something? Because what happens is you get this physical feeling when you get angry, and you can literally feel it physically inside of your body. Am I angry? Is this anger setting me off down the wrong path? Number three, am I lonely? Have I been alone for the entire day? Maybe, and that's the thing, we're actual social beings. We want to be around people. So sometimes when we're not around people, our brains, our thoughts will start to dip and we're not as happy as we could be. Maybe we start thinking about the wrong things. Maybe we think, oh, I've been inside of my house since yesterday. I haven't been around anybody in 24 hours. And you start thinking to yourself, what the hell's wrong? Why do I not feel right? Sometimes just being around somebody will give you energy, will make you happier.
03:58 Being around the right people will make you happier. Also, being around the wrong people can send you down an anxious road. So you got to think about that, who you spend your time with. And there's many, many studies of who you spend your time with will create the way that you actually feel in this world. And the fourth thing is tired. Am I tired? A lot of times, you know, anxiety attacks happen when one or multiple of these things pop up, right? Maybe you didn't get really good sleep the night before. Maybe you haven't eaten and it's two o'clock in the afternoon and maybe something happens that really pisses you off, right? That would be tired, hungry, and angry. And that angry
04:39 could set you off and you could then have an anxiety attack, right? So you got to ask yourself those four things. Am I hungry? Am I angry? Am I lonely? Or am I tired? And then what you can do is you can start to solve problems from there. Oh, damn, I am hungry. I haven't eaten today.
04:53 Because sometimes we get so busy, we forget to even eat in the first place. Or maybe something happens to you and you realize, oh my gosh, yeah, I didn't get much sleep, right? I didn't get great sleep last night. Maybe I need a nap. Maybe that would help me, right? So that's the first strategy is halt. The second strategy deals a lot with halt. Halt deals mostly with the physical
05:12 feeling in your body, your thoughts, all of these things. When something changes, when you get excited, when you get mad, when you get angry, when you get pissed off, when you have something happen outside in the physical world, the very first thing that tends to happen inside of a human body is your breath starts to change. When you get excited, you start to breathe a little bit more quicker, right? Whenever you get anxious, you start to breathe a little bit quicker and something starts to happen like that. So what you need to do is the first thing you need to do is take control of your breath. You need to take control of your breath. This technique is called the 4-7-8.
05:49 4-7-8. Breathe in for four seconds. Seven is you will then hold it for seven seconds. You hold on to that breath for seven seconds, and then you slowly exhale for eight seconds. So you hold on to that breath for seven seconds and then you slowly exhale for eight seconds. So you breathe in for four seconds, you hold it for seven seconds, you breathe out for eight seconds. What you're doing is you want to do this at least six times, no less than six times. And this doesn't have to just, the great thing about this is this technique doesn't have to happen just, it's not useful just for having an anxiety attack or being anxious.
06:25 It could help really well if you're angry or if something's going wrong or if you're about to give a speech or you're getting really nervous. This will take control because the very first thing to change physically in our body is our breath. And you want to take control of your breath because if you're not getting enough oxygen in your bloodstream, then it's not going to your brain and you're not processing your thoughts the way that you should be. So it's the 4, 7, 8. Breathe in for 4 seconds, hold for 7 seconds, breathe out for 8 seconds. And I'm going to give you one quick strategy. This is another one that wasn't part of the plan,
06:57 but I want to actually talk to you about this, is because when I said your breath changes whenever you get anxious, and your breath changes whenever you get excited, what they've actually found is that your brain waves, your actual breathing, and your heart all link up. And when you look at somebody, someone's brain waves, someone's breathing, and someone's heart, and you look at them on a piece of paper, anxiety and excitement, someone's brain, someone's breathing, and someone's heart are exactly the same. They are equivalent. So one thing that they've actually found
07:29 is when you start to feel anxious about something, and this isn't like anxious and the fact of the physical feeling of you're alone, you're tired, you're hungry, but maybe you're getting anxious because you're about to give a big speech. One thing that they've realized is that if these are so equal, you can actually trick your brain into thinking it's doing something else that it's not. So what they say is anxiety will pop up, right? You're getting these feelings, the thoughts, the breathing, the heart palpitations that are the exact same in excitement as they are in anxiety. So when you feel this anxiety before you go give a big speech or before you give a phone call
08:05 to a very big client that you're about to call, is instead of saying, I'm anxious, I'm anxious, I'm anxious, is you actually, this is proven by psychology today, what you actually do is you tell yourself, I'm excited, I'm excited, I'm excited, I'm excited, I'm excited. And after a while, your brain goes, oh, that's right. Oh, these are the feelings of excitement.
08:24 Oh, these aren't the feelings of anxiety. And it's actually a way to trick your brain, believe oh, that's right. Oh, these are the feelings of excitement. Oh, these aren't the feelings of anxiety. And it's actually a way to trick your brain, believe it or not, into thinking that you're excited about something and not anxious about it. So those are the strategies to overcome anxiety. First one is HALT, H-A-L-T, my hungry, angry, lonely, or tired. The second one is the 4-7-8. Breathe in for four seconds, hold for seven seconds, breathe out for eight seconds. And then the last one is when you're anxious, tell yourself that you are excited. So that's what I got for today's episode. If you like this episode, please share it with someone that you know and love. And I'm going to leave
08:58 you the same way I 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
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