[audio] #63 Everything I know about Anxiety Relief

February 5, 2015

“You gain strength, courage, and confidence by every experience in which you really stop to look fear in the face. The danger lies in refusing to face the fear, in not daring to come to grips with it. You must make yourself succeed every time.
You must do the thing you think you cannot do.”

– Eleanor Roosevelt

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I had a jury duty summons in November 2014.
Did not go because I was super depressed with seasonal affective disorder, anxiety & other mood issues.

Postponed it for 3months. And instead went to a bunch of doctors, therapists and took a road trip to sunny houston.

Fast forward to January 2015, the dreaded summons was back.
Had no choice but to go this time.

Reminded me of the same jury duty in 2012 when I went and had a super anxious time.

Does our hero face up to this battle with a brave heart
or does he wilt and hide away?

Spoiler alert: our hero fn wins.
What kinda story would this be if he kept losing??

I talk about all the tools I used to overcome my seasonal affective disorder, depression, and specifically anxiety to have a super smooth & fun jury duty sesh.

I learned a ton about anxiety in the process, which I share with you in this pod.

Resources:
1. Quiet by Susan Cain and Highly Sensitive Person by Elaine Aron

A ton of research and details being an introvert and how we are much more sensitive to outside stimuli. Resulting in more instances of fight or flight by the amygdala = also known as anxiety. If you don’t want to read those books, can still find their talks on youtube. The main point is that anxiety is not a figment of our imagination. We are GENETICALLY different with extra sensitivity, which activates our amygdala, which sends chemicals like adrenaline and cortisol coursing thru our veins.

Here’s one article by Elaine Aron talking about brain scans of highly sensitive people. Her newsletter archives are a great resource as well for further research.

2. Navy Seals Mental Training Video
This is useful to see how elite fighters train their amygdala to overcome fight or flight anxiety responses.

3. Ray Dalio (famous hedge fund billionaire) on the amygdala, fight or flight, and how tm meditation helps calm anxiety

4. Dr. Sian Beilock on Performance Anxiety

5. Ways to overcome anxiety

a. Realize that it’s just a trick – Dr. Carbonell

b. diaphramic belly breathing relaxes body to reduce anxiety – Dr. Carbonell

c. Dr. Claire Weekes Hope & Help For Your Nerves (great book)

Four step process:
Accept: that your nerves are much more sensitive and you will feel physical discomfort

Approach: the place/thing that makes you nervous, fully expecting to feel anxiety

Float: don’t fight the feelings. don’t try not to feel anxious. don’t flee. sit there and observe what your body is doing. float, don’t fight. where do you feel the anxiety? in your chest? face? keep focusing on the body and see where you feel it, and watch. As you float, the anxious feelings will go away.

Time: realize it takes time to reprogram your nerves/amygdala. May have to keep repeating this process a few times but it will work.

d. Claire’s Float idea is similar to zen buddhism mindfulness and Eckhart Tolle’s Resist Nothing idea.

e. You can also do some cognitive behavior therapy on yourself at home or with a therapist. It’s easy. Basically rewiring your brain with new thought patterns rather than anxiety provoking ones. All it takes is pen and paper.

One easy method is by doing Byron Katie’s “The Work” process.

Or check out this self-help cbt site.

f. There are herbs, vitamins, supplements that calm the nervous system.
I’ve tried many of them and they work.
19 natural remedies for anxiety
niacin for anxiety
top 10 herbal & natural remedies for anxiety
you get the idea!

6. Learn as much as you can about yourself and anxiety.
That’s the ultimate tool to freedom.

Figuring out your myers briggs personality is a great first step. Need to know if you’re an introvert or an extrovert.

And if you’re a highly sensitive person.