Anxiety should be managed by leaning into the associated discomfort rather than trying to escape or fix it.

“the only way of actually getting through your emotions is by feeling feelings we've seen this on kids look at a five-year-old in a temper tantrum yeah right if you tell them stop feeling this way stop feeling this way they escalate they get so loud and obnoxious it's true”

Anxiety is best managed by exposure to the source of fear, which allows the brain to naturally habituate to the experience.

“So one of the main things the one of the foundational gold standard things in anxiety is that this process happens. It goes by various names. It's sometimes just called emotional habituation.”

Instead of trying to eliminate anxiety, one should aim to change their relationship with it, as accepting it as a part of life leads to better outcomes.

“You got to change your [ __ ] relationship to anxiety because people with anxiety disorders who accept anxiety as part of their life, not something to eliminate, have 40% better outcomes.”

Standing toe-to-toe with a stressor without retreating builds familiarity and reduces fear, whereas retreating reinforces the avoidance response.

“at the moment that you stand toe-to-toe with something either in your imagination or in physical life and then you retreat, you strengthen the response of retreating.”

Anxiety is best managed by facing the underlying fears directly rather than attempting to avoid them.

“When the alarm happens, when my body gets anxious and it tries to get my attention, I head directly towards that that alarm. I don't run from it.”

Engaging in creative activities and using kind internal self-talk are effective ways to override anxiety-driven spirals.

“anxiety always lies but only always”

Anxiety in high-stakes situations is a natural sign that a person cares, and it can be effectively managed by reframing it as excitement rather than attempting to calm down.

“Instead of trying to reduce your arousal and move to the positive zone, let's just move to the positive zone. Move from anxiety to excitement and say, you know what, I'm aroused because I'm excited about this.”

Individuals can manage anxiety by intentionally choosing where to focus their attention instead of letting the mind spiral inward.

“when you're socially anxious your focus will be inward it will be on how are other people perceiving me am I standing funny am I fidgeting am I saying stuff right how am I coming across and it will be all this kind of inner turmoil stuff that just keeps triggering more and more anxiety”

Hypnosis can reduce anxiety by helping individuals shift their focus and manage their internal responses to potentially distressing events.

“so, you try and process it in a way that gives you a deeper understanding of what's happening. You face it but you also say, this is an opportunity for me to do something about it. And the minute you realistically enha- and this doesn't mean, imagine away a heart attack.”

Third-person self-talk is the most effective tool for managing intense, immediate panic.

“I still struggle with panic disorder and you know being mindful having you know calming the nervous system through consistent meditation is really helpful but in the moment right before I'm going to freak out actually self-t talk is the most useful thing for me”