4 Techniques for Managing Anxiety

In this enlightening episode of The Joseph Bonner Show, we delve into the increasingly relevant topic of anxiety management. Whether you experience occasional stress or chronic worry, anxiety can impact your life in profound ways. Join Joseph as he shares four effective techniques to help you regain control and cultivate a sense of calm in your daily routine. From mindfulness practices to cognitive behavioral strategies, you'll discover practical tools that can be integrated into your life immediately. Tune in and empower yourself to navigate life's challenges with greater ease and resilience. It's time to tackle anxiety head-on!

Episode Transcript

Speaker 1 (00:00):
The Joseph Bonner Show.

Speaker 2 (00:02):
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Speaker 1 (00:03):
The Joseph Bonner Show is a unique show designed to
provide comfort and support to the international community.

Speaker 2 (00:08):
It's gonna make you feel bad.

Speaker 1 (00:09):
Joseph Bonner is an experience mentor, live coach and certified
mental health First aid responder. Like an amazing guy. To
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Joseph Bonner Show starts.

Speaker 2 (00:26):
Now, Hey, what's going on you guys? This is Joseph
Bonner and welcome back to The Joseph Bonner Show. Today,
we're here to talk about four techniques for managing anxiety. Now,
the first step for managing anxiety is breathing exercises. Deep

(00:46):
breathing can actually help activate the body's relaxation response. Now,
try four seven eight techniques and help with your nose
for four seconds, hold your breath for seven seconds, and
ex health or your mouth rays. Repeat this several times
until you feel calmer. That's the four to seven eight technique. Again,

(01:08):
in hell through your nose for four seconds, hold your
breath for seven seconds, and excel through your mouth for
eight seconds. Actually, let's try it together to start the
four seconds we're going to inhale, holding for seven seconds.

(01:35):
Excel Ooh, I do feel more relaxed. Now, you repeat
that several times today and till you feel commer. That's
a great way for managing anxiety. Now, Number two physical activity.
Regular physical activity can significantly reduce anxiety levels. Exercise releases

(01:59):
indoor fiends, which are a natural mood lifter. Aim for
at least thirty minutes of modern exercise most days of
the week, whether it's walking, jogging, or dancing. You know
has some fun. I like going to the gym, so
the gym is always an anxiety release serve for me,
especially when I'm at a positive gym surrounded by people
who aren't you know, who don't irritate me thoroughly. So,

(02:21):
in addition to getting physical activity, whatever your routine is,
make sure that you're also around positive people and in
a safe area as well. That's always very important. Now,
Number three cognitive behavioral techniques. I want you to challenge
negative thought patterns by identifying irrational thoughts replacing them with

(02:42):
a more balanced thought. So an irrational thought would be
something like everybody hates me. That's irrational. Everybody doesn't hate
you replace it with a more balanced thought, not everybody's
cup of tea. And that's okay, right, See that's a

(03:05):
more balanced thought. So what you're not everyone's cup of tea?
Who cares? But I want you to chance the negative
patterns that you have in your cognitive behavior and replace
it with something positive. And here's what I want you
to do as well. I want you to keep a
journal so that you can track your thoughts and recognize

(03:28):
the patterns that either contribute or help alleviate your anxiety.
So you're having a thought journal, right. We talked about
a gratitude journal. Now this is a thought pattern journal.
Now you're documenting your thought pattern, what your thoughts lean towards.

(03:48):
You want to alleviate anxiety. So you have to recognize
the patterns that are contributing to your anxiety, and you
got to learn to let those go. H Number four.
I know a lot of you're gonna hate me for this,
but I'm gonna say it anyways, I kind of hate
myself for this one as well. Limit your caffeine and

(04:10):
alcohol intake. Now I'm not an alcohol drinker, but I
am a coffee fanatic. But both caffeine and alcohol can
actually exasperate anxiety symptoms. So it doesn't mean that you
have to cut it out completely, but try to limit
your intake of cafee and beverages or alcohol. Monitor how
they affect your mood and anxiety levels. And this is

(04:32):
true now typically now I don't drink coffee. Well that's
a lie. I drink coffee all throughout the day. But
my I know that sounds really bad, but hear me out.
The coffee that I drink is really light. It's very,
very very light. It's not strong at all. So because
my coffee is extremely light, it's almost like decap although

(04:52):
it's not decaf, it does allow me to drink a
little bit more throughout the day, how because it's not
as caffeated and it's pretty light. However, when I drink
really strong coffee, like a really strong caffea to coffee,
I can only have one of them because the caffeine
is too much and I can feel it in my body.
You know, you can feel it how it impacts your
anxiety levels. So I do want you to, you know,

(05:15):
gauge it. Gauge your caffeine and alcohol intake, see how
it impacts your body and then you know set the
goals that are appropriate so as to limit those anxiety
levels and diminish those anxiety levels. Now, implementing these techniques
consistently can actually help you manage your anxiety and improve
your overall well being. If anxiety persists are worse, the

(05:35):
obviously you do want to consider seeking some help from
a mental health professional. But I do want you to
keep in mind that these techniques for managing anxiety are amazing.
Remember deep breathing exercises, the four seven eight technique, physical activity,
stay act in my friends. Cognitive behavioral techniques. Challenge your
negative thought patterns, change them. Limit your caffeine and alcohol intake.

(06:01):
So stay stressed free. My friends hanging there, I'm just
a bonnering until next time. Take care of each other.
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