Many people who contact me are suffering from anxiety. Anxiety can cause a number of problems ranging from irritability, depressed mood, lack of productivity or insomnia.
The first thing I always want to know is are they exercising? Most of my patients who have anxiety find that exercising vigorously most days of the week will reduce their anxiety a considerable amount.
That said exercise is not usually sufficient to remove all anxiety from someone who struggles with it. We almost always need to look at other lifestyle factors (like reducing caffeine and other stimulants) as well as other techniques such as diaphragmatic breathing, guided relaxation practices and mindfulness meditation practices. What follows are some basic videos that people can watch in order to learn how to use these techniques to help with anxiety.
The first link is for teaching diaphragmatic breathing. Some people call it "belly breathing". The reason it's helpful to learn this technique is that if you can fully engage your diaphragm by doing this type of breathing it stimulates the parasympathetic part of your nervous system. That part of the nervous system is what causes your body to relax. If you have been stressed out then your nervous system most likely is sympathetically activated, meaning that the sympathetic branch of the nervous system is dominant. This part of the nervous system (the sympathetic branch) dumps a lot of adrenaline and cortisol (stress hormone) into your bloodstream which causes symptoms of anxiety like shallow breathing, sweating, hot flashes, increased heart rate, stomach upset, headaches, muscle tension, etc. The way to stop this stress response is to activate the parasympathetic nervous system by doing diaphragmatic breathing.
This link will give you a super simple explanation of diaphragmatic breathing :
This link will show you a person doing diaphragmatic breathing so you can follow along and practice it:
This next one is a specific pattern of breathing that also activates the relaxation response and this is another good tool for turning off the stress pattern if you have started to feel anxious:
You can also do the diaphragmatic breathing with a 4-7-8 pattern, or if you prefer you can use any pattern where you exhale longer than you inhale (so for example inhale for 5, hold for 2, exhale for 6, or any other variation as long as the exhale is longer than the inhale).
In order to maximize benefit you should try to practice some form of relaxation breathing at least 2x/day for at least 5 minutes each time. Once you have the hang of it you can increase to up to 10 min each day. Many folks make one of those times when getting ready to fall asleep. It can help you relax and fall asleep if anxiety tends to keep you awake.
The next tool in the anti-anxiety arsenal are mindfulness meditations. These have been shown to reduce anxiety and depression, improve concentration and attention and even improve control over your emotions. Studies show that doing this just 11 minutes each day will produce actual structural changes in the brain (increased activity of the frontal lobe). It helps reduce symptoms of ADHD, depression and anxiety as well as increasing emotional control.
At first you should probably just try 3-4 minutes of mindfulness at a time. Doing too much at once can make it annoying and then you might get turned off to it. Try to start with 3-4 minutes each day and after a few days add another minute, do that for a few days, then add another minute and so on. Eventually you will want to do at least 11 minutes each day of mindfulness meditation.
All of the following videos have good technique so you can try them all and see which ones you like. You can also search yourself on youtube for other ones. But remember even if the video is 20 or 30 minutes just do 3-4 minutes at first. You will not be able to empty your mind, it is totally normal to have thoughts intruding constantly. That's fine. The goal is just to notice the thoughts and then let them go. I think of them like people walking into the room and I notice them and say "hi" and then let them walk away and I let them go. The goal is not really to empty your whole mind because the human brain does not work that way. It's just the process of acknowledging the thoughts and letting them go that builds the brain in the areas that benefit you.
And finally here are links to guided imagery for sleep. These are great to help you fall asleep. You just start playing it when you lay down to sleep and usually folks fall asleep before the whole program finishes.
If you don't like any of these you can search with keywords "guided imagery for sleep" or "hypnosis for sleep" to try some other ones. You can also specify in your search male or female voice, music vs. nature sounds, etc.
If you have other youtube videos that you have found useful for managing anxiety or for falling asleep I would love to hear about it! Send me an email or post your comment below.
Thanks and stay tuned to more ideas on managing symptoms of anxiety without medications.
David Richo's book How To Be An Adult In Relationships: The Five Keys to Mindful Loving is a very worthwhile read. The main hypothesis for this book is based on what he calls “The Five A’s”. These are:
· being Allowed the freedom to live “in accordance with our deepest needs and wishes”
According to Richo these are the basic ingredients needed to grow healthy self-esteem. I agree that these are all very valuable things and that without them we are likely not to feel loved or cared for. And I absolutely believe that humans have an innate need to feel connected to others, preferably in a way that feels loving and positive. Although if that is not available we will make due with connection through negativity rather than none at all.
According to Richo, we come into the world needing the 5 A's from our parents. And, he argues, in adulthood we need these same “5 A’s” from our romantic partners. More profoundly he states that these are also the things we seek to have in our spiritual practice/relationship with our higher power. He feels that through a spiritual practice one can cultivate the 5 A’s in a way that brings these essential elements into our lives through a spiritual plane.
Whether or not you are spiritual I do think these 5 A’s are worth thinking about. According to Richo, “our work is not to renounce our childhood needs but to take them into account, work on them, and enlist our partner to help us do this, if s/he is willing…to unite with a partner who can join us in our work.” I wholeheartedly agree with this. These deep, basic childhood needs never go away. We crave our lover’s attention, their acceptance, their appreciation and their affection. And we thrive when they allow us to “live in accordance with our deepest needs and wishes.” A partner who can help us heal any wounding in these areas is a most precious and prized gift. They deserve our deepest loyalty, respect, care and cherishing. Treating them in this way is also a natural outflowing of having these childhood needs nourished. This is true, mature and lasting love.
According to Richo there are also 5 “mindsets” that tend to interfere with providing the Five A’s to our partners. These are:
Richo believes that these mindsets interfere with our authentic experience of the present moment. He states that “Each is a minimization that imposes our personal dramas upon reality and makes fair witnessing impossible.” Or in other words, these are states of mind that will keep you from being able to see your partner clearly and convey a sense of understanding to them such that they feel truly connected to you. They become the interference in the radio signal such that a beautiful melody sounds like a cacophony of static and notes.
As you have probably already surmised, Richo’s book covers a lot of ground. He explains how the Five A’s manifest differently in relationships with introverts versus extroverts. He talks about how to handle complex emotions like fear, grief and anger. He has an excellent chapter on whether or not committed partnerships are actually “for you”. He contrasts romance and addiction. He gives numerous suggestions on how to work through un-grieved losses and become one's own parent. All this in little more than 250 pages!
In addition to all of these topics we might expect given the title of his book, Richo touches on a very bizarre phenomenon common to human relationships. He notes that if we have some wounding or deficits in these 5 A’s we are likely to be very sensitive to that area in our romantic relationships. That makes sense. But where things get tricky is when we seek to re-enact the deficits, wounds and deprivations of our childhood with our current partners. You may be familiar with the idea that a child of an alcoholic is likely to (unconsciously) marry an alcoholic (or someone otherwise addicted—sex, drugs, work, food, etc.). From the outside this seems “crazy”. Why would you set yourself up for this type of familiar pain? Richo states that we unconsciously try to revive our earliest unmet needs in an effort to see if our partner can help us heal them. So if I was emotionally abused as a child I may gravitate towards that dynamic in my adult relationships in an attempt to “revive my earliest unmet needs”. In some way I am hoping that my partner can save me from the dynamic that I have co-created with him/her. Or, as a former supervisor of mine used to say, “we either marry our parents or we marry someone who is not like our parents but we unconsciously coach them to act like our parents. Or we marry someone who is not like our parents and stubbornly resists being coached to act like them, so we project our parents onto them, believing they are like our parents despite evidence to the contrary.” While this is not a very flattering portrayal of human nature, I have to say that in 20 years as a therapist I have seen this pattern played out numerous times in astoundingly creative ways.
Ultimately we want to be healed. We often don’t really know the ways we have been hurt, having grown in in the only environment we knew. As the expression goes, the fish does not notice the water. But as an adult we can take stock and look back to evaluate “what was missing?” Which of these 5 A’s do we need to work on in our adult life? And how can we do that? Richo would seem to answer that we can do that through a spiritual practice as well as our love relationships. Being a psychotherapist I try not to advise on spiritual matters! But I can absolutely endorse the idea that not only can your primary relationship heal these wounds but you will TRY to set things up to work them out whether you realize it or not. I would argue it behooves all of us to figure out our wounds and/or areas of neglect so that we can look for how we are re-creating them in our current romantic partnerships.
All in all I think that Richo has some great wisdom in his book. I would encourage anyone interested in creating more healthy patterns in their love lives to take a look at it. While it is clear that he is devoted to mindfulness as a discipline and drinks deeply from that well, his ideas are useful even if you don’t ascribe to the eastern-philosophy threads that run throughout.
As always wishing you health and happiness in your connection to others--
Krista Jordan, Ph.D.
Dr. Jordan has been in private practice for 20 years in Texas. She is passionate about helping people to overcome hurts and obstacles from their past to find more happiness and health in their current lives.