Episode 003 - Five Ways to Kick Anxiety

In Episode 003, Joseph teaches us 5 Ways to Kick Anxiety. In the US, about 22% of the population is affected by anxiety. Unfortunately, it’s not only adults who experience anxiety, 1 in 4 children suffer as well. Acknowledging anxiety is always the first step to overcoming it. Listen as Joseph shares the types of anxiety expressed today, and how we can combat anxiety in other ways besides medication.

Time Stamped Show Notes:

• 00:01 – Introduction to Mind Your Mind Podcast
• 00:26 – Today’s episode is 5 Ways to Kick Anxiety
• 00:35 – Anxiety is an uncomfortable topic
• 01:07 – “Prevalence of anxiety in the United States population is 22%”
• 01:17 – “4% of the population can be classified as severe”
• 01:30 – It is common for children ages 13-18 to have anxiety
• 01:40 – “1 in 4 kids suffer from anxiety”
• 01:50 – “Only 1 in 3 people seek treatment for anxiety”
• 02:10 – Unlike anti-depressants, anti-anxiety medications work quickly
• 02:27 – Check medication for addictive properties
• 02:51 – Different forms of anxiety are:

o02:55 – Panic Disorder

o03:16 – General Anxiety Disorder

o03:33 – Social Anxiety Disorder

o04:00 – Hoarding

o04:16 – Phobias

• 04:25 – The 5 Ways to Kick Anxiety

o04:30 – Write down your worries

o04:51 – Create an anxiety, worry-free period in the day

o05:33 – Take care of your body

o05:59 – Do activities that help you relax

▪06:19 – Joseph suggests to readCalming the Emotional StormandDBT Workbook for Anxiety

o06:52 – NAP: Notice, Accept, and Pass

• 07:33 –“Anxiety is a thin stream of fear trickling through the mind. If encouraged, it cuts a channel into which all other thoughts are drained.”– Arthur Somers Roche
• 07:55 – Practical Solutions

o07:59 – Start with mindfulness

o08:07 – Joseph encourages to checkThe Tapping Solutionby Nick Ortner

• 08:27 – Today’s Question comes from Sarah, from Oregon: “I had a hair-pulling habit that I got help for 5 years ago. And now, it just came back”

o08:42 – It’s important to point out that even though you’ve worked through this habit in the past, something might have triggered that anxiety again and old habits die hard

o08:57 – Good news is that you can try doing what worked for you 5 years ago and it should be able to help

o09:06 – Address the things that might have triggered your habit

• 09:30 – Anxiety is extremely impairing and these 5 tools are a great starting point to help—if you need more help, do not hesitate to seek it
• 10:03 – End of this week’s podcast!

3 Key Points:

1. Anxiety is prevalent in the US; however, it’s still one of those uncomfortable topics for people to discuss and we need to break that stigma.
2. It is very common for children to experience anxiety.
3. You can try to combat anxiety without having to take medication as a first resort, but be open to meds as well from a trusted and competent specialist.

Resources Mentioned:

• Calming the Emotional StormandDBT Workbook for Anxiety– Books Joseph recommends to help with relaxation
• The Tapping Solution– Website Joseph encourages to visit for practical solutions in combating anxiety