Tools for Managing Stress & Anxiety | Huberman Lab Podcast #10
Stress and anxiety can be debilitating and can have a negative impact on our physical and mental health. Fortunately, there are many tools available to help us manage our stress and anxiety. In this article, we will discuss the tools discussed in Huberman Lab Podcast #10, which focuses on tools for managing stress and anxiety.
Mindfulness
Mindfulness is a practice of being aware of the present moment and accepting it without judgment. It can help us to become more aware of our thoughts and feelings, and to be more accepting of them. Mindfulness can help us to become more aware of our stress and anxiety, and to be more accepting of them. It can also help us to become more aware of our reactions to stress and anxiety, and to be more mindful of our choices.
Meditation
Meditation is a practice of focusing on the present moment and allowing thoughts and feelings to pass without judgment. It can help us to become more aware of our thoughts and feelings, and to be more accepting of them. Meditation can help us to become more aware of our stress and anxiety, and to be more accepting of them. It can also help us to become more aware of our reactions to stress and anxiety, and to be more mindful of our choices.
Breathing Exercises
Breathing exercises are a great way to reduce stress and anxiety. They can help us to become more aware of our breathing, and to be more mindful of our breathing patterns. Breathing exercises can help us to become more aware of our stress and anxiety, and to be more accepting of them. It can also help us to become more aware of our reactions to stress and anxiety, and to be more mindful of our choices.
Journaling
Journaling is a great way to express our thoughts and feelings. It can help us to become more aware of our thoughts and feelings, and to be more accepting of them. Journaling can help us to become more aware of our stress and anxiety, and to be more accepting of them. It can also help us to become more aware of our reactions to stress and anxiety, and to be more mindful of our choices.
Exercise
Exercise is a great way to reduce stress and anxiety. It can help us to become more aware of our physical and mental health, and to be more mindful of our choices. Exercise can help us to become more aware of our stress and anxiety, and to be more accepting of them. It can also help us to become more aware of our reactions to stress and anxiety, and to be more mindful of our choices.
Sleep
Getting enough sleep is essential for managing stress and anxiety. It can help us to become more aware of our physical and mental health, and to be more mindful of our choices. Sleep can help us to become more aware of our stress and anxiety, and to be more accepting of them. It can also help us to become more aware of our reactions to stress and anxiety, and to be more mindful of our choices.
FAQs
What are some tools for managing stress and anxiety?
Some tools for managing stress and anxiety include mindfulness, meditation, breathing exercises, journaling, exercise, and getting enough sleep.
How can mindfulness help with stress and anxiety?
Mindfulness can help us to become more aware of our thoughts and feelings, and to be more accepting of them. It can also help us to become more aware of our reactions to stress and anxiety, and to be more mindful of our choices.
How can exercise help with stress and anxiety?
Exercise can help us to become more aware of our physical and mental health, and to be more mindful of our choices. It can also help us to become more aware of our reactions to stress and anxiety, and to be more mindful of our choices.
Who else listens to every episode of this podcast twice to help memorize?
I know you are a scientist DR UBERMENSCH, but God bless you.
Andrew makes sense, his info stimulates my mind and creates healthy thinking!
I love this advice. I however just discovered that some of us have genes that cause Elevated Fibrinogen and guess what, cold increases that stuff. Please do an episode about cold exposure and Fibringonen in us lucky few who have the genes for elevated levels. You always have the best info and I wish your aspirations all go to fruition.
The double inhale plus lengthened exhales is akin to Lamaze breathing, LOL. Good reminder, though. Also, the rapid breathing reminds me of Kundalini Yoga (which also encourages cold showers), glad we have scientists to confirm other ways of knowing.
Hey Any Advice for Few Days I am Facing Numbness For Few Secs and also I take a lot of stress and don't sleep any advice to cure numbness?
So helpful and inspiring! This is why I went back to school to study psychology. Lots of important moving parts. Thank you for a most eloquent presentation.❤
lol SIMBA
I ruined my relationship due to my anxiety and traumas and this has helped, including stoicism, learning to respond and not be reactive due to my emotions.
Again so informative! I share these with my adult children
Thanks
Having studied Psychotherapy here in Ireland, the only module which we must take throughout the duration of the degree is "stress response" and this was such a wonderful video to refresh my memory regarding the sympathetic and parasympathetic nervous systems. It's so incredibly interesting ☺️
I am curious about the comments in this episode (and others), where Dr. Huberman states that he does not use Ashwagandha on a daily basis/year round – I have heard him make these comments, and I am hearing an implied negative effect on using it continuously, but I have not heard any explicit discussion of the possible negative effects on doing so. Is there an episode where this is discussed more in-depth?
❤
Thank you Dr Huberman, I'm getting answers to my questions, in one podcast after the other, amazing! I do have a question: what is the role of osteocalcin in the stress response?
Thanks for making access no low.
You are a legend ❤
Displaying gaze! That's why driving calms me.
Thanks!
An interesting thing I have seen in terms of saying "Calm down" having the opposite effect is true. Unless the person you are saying it too has a deep trust that what your saying is genuine or they believe you are more informed of something they cannot see or realize. Then saying "Calm down" does work sometimes in those specific situations.
Studies have shown that listening to meditative music can help to reduce levels of the stress hormones cortisol and adrenaline. It can also help to lower heart rate and blood pressure
I have already watched this as an intellectual who greatly appreciates the efforts of Dr. Huberman sharing humanity's current knowledge so I feel at peace to come back and say:
SIR THAT THUMBNAIL PIC IS HOT AS HECK. You are a total babe and I hope you have a loving partner.
sigh Just exhale longer than inhales. Enough said. A lot of rhetoric, to express something simple.
To the person who is reading this comment, its okay, its alright to feel lonely sometimes, if you are going through tough times, keep pushing through, but never give up, i wish you great success in health, love and happiness!
Caps fixed.😂
By the way. I want to thank your parents for creating a super human with wisdom AND book smarts.
This video alone has helped me MORE than all the doctors and therapists ive seen over the years. I have had anxiety since I was 22.
I am now 46. I will use the tools you gave me. 🙏🏻🙏🏻🙏🏻🙏🏻
Youre saving lives. Saving people from giving up like i was about to do.
***IN ORDER TO CALM DOWN WHEN YOUR HEART RATE IS HIGH YOU NEED TO EXHALE SLOWER THAN HOW YOU INHALE. DOUBLE INHALE QUICKLY, THEN, EXHALE SLOWER.***
WHY THE HELL HAS NO CBT COUNSELOR OR MY DR OR ANYONE TOLD ME THIS AS IVE BEEN BATTLING SEVERE PANIC ATTACKS FOR YEARS??? FOR REAL OUR MEDICAL SYSTEM HAD BECOME A JOKE OVER THE YEARS. I HAVE SEEN DOZENS OF DRS, THERAPISTS, ACUPUNCTURE, ACUPRESSURE, NOBODY, NOT ONE MENTIONED THIS…..AND TO THIS DAY IM BATTLING ANXIETY EVERYDAY. IM UTTERLY BLOODY EXHAUSTED TO THE POINT THEYRE NOW LOOKING INTO ADRENAL FATIGUE:(
**AND IM SORRY MY CAPS BUTTON IS STUCK
LOL
Does double inhale increase stomach movment ?
Dr. Hubberman can you do a podcast about Pulsatile tinnutis. Thank you
Thank you for your incredible work.
God Bless You.
1:07:20 I'm sure there are ppl out there who text "i hate you" to say goodbye before plane takes off 😂😂😂
Summarization
– Stress response steps
– 1st step: genetic response (do something!)
– 2nd step: on/off different features of body
– How to reduce the magnitude of stress in real-time
– Activate other systems of the body
– parasympathetic neuro systems are connected to different parts of bodies such neck
– Direct control of heart rate
– diaphragm moves to down, the heart is getting bigger.. blood moves more slowly in the heart during inhale process -> sends signal to brain -> brain command a faster flow of the blood
– inhale longer and shorter exhale -> speed up the heart rate
– inhale shorter and longer/vigours exhale -> lower the heart rate and calm down
– physiological sigh
– double inhale(through nose) and long one exhale(through Mouth)
– repeat it 10-15 cycles before sleeping
– Reducing the heart rate too fast is not good!
– rebound mechanism
– 20-30 seconds would take to reach calmness
– 3 different stresses
– short term
– could be positive such as combating viruses/bacteria infection or any attack
from the external environment
– Bring some part of the brain in online, allowing us to focus and be active with
better cognition
– mid-term (several days to several weeks)
– Modulate the capacity of our stress
– try to calm down during high rate of heartbeat..
– the body is fully activated but with a calm mind
– get familiar with highly activation state
– we need to function at a heightened activation state
– long term
– HRV (heart rate variability), not chronically low or high
– Chronic stress is really bad!
– having a sense of delight associated with serotonin systems through social
connections and friends
– social connection is incredibly powerful; finding just a few people who have very
positive effects
– serotonin is very crucial
– writing the things I thank for.
– Deliberate hyperventilation
– Cold shower release adrenaline, which serves to suppress the combat agains infections
– it is very important to learn to turn off the stress response!!
– physiological SIGH/ice baths / cold shower / cyclic hyper oxygenated breathing
– Supplements for reducing anxiety
– Melatonin is not recommended
– it just helps fall asleep, not help stay asleep
– potential negative effects such as reducing adrenals..
– adrenals burnout does not exist, but insufficient adrenals syndrome does exist
– L theanine
– enhance the sleep
– turn off the forebrain
– 100-200 mg
– task completion anxiety
– reduce blood pressure
– etc.
– ashwagandha
– lower anxiety and cortisol
– lower total Cholesterol
– Internal state has to match the demands that are upon us!
– I want to fall asleep because I am tired
– react to things in a more effective, not to be reactive! Be responsive, not reactive!
– Modulating the reality in real-time
Thank you for your amazing lecture!
👏👏👏👏👏👏
Booooooorrrrriiiinnngggggggaaaaahhhhhhhh….
Lots of jabbering and gibberish for 30 minutes before getting to some frankly very good points.
Useful❤