7 Evidence-Based Tips to Manage Stress & Anxiety

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I've been struggling with stress and anxiety at times recently, so I spoke to psychologist Dr Julie Smith on my podcast Deep Dive. In this video I share 7 of my favourite tips from that conversation. Enjoy x
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If we haven’t yet before - Hey 👋 I’m Ali, a doctor-turned-entrepreneur and I’ve somehow become the world’s most followed productivity expert. Through my videos here on this channel, my podcast Deep Dive and writing, I share evidence-based strategies and tools to help you be more productive and build a life you love.
⌚️Timestamps:
0:00 Introduction
0:52 Step-back Language
2:25 Spin the Feelings Wheel
5:54 Early Warning Feelings
8:01 Pause the Personalising
9:47 Drop the Mental Filter
12:13 Mindfulness Mental Muscle
14:12 The Self-help Box
PS: Some of the links in this description are affiliate links that I get a kickback from 😜

[@aliabdaal]

📖 Check out my book Feel-Good Productivity here: www.feelgoodproductivity.com/?An+Evidence-Based+Guide+to+Overcoming+Stress+%26+Anxiety

[@sneebert]

you forgot to pin this dawg

[@atinukealabi8213]

@@sneebert qq

[@_notsaf]

better healths apparently selling patient data and uve been called names for promoting them ali

[@sissimp4]

*,,Anxiety does not empty tomorrow of its sorrow, but only empties today of its strength." - Charles Spurgeon*

[@RandomBlue86]

I needed this today!

[@DoctorSoyemi]

Insightful ❤

[@RassmusRoengen]

Love spurgeon!

[@on9francisyu]

It is very good quote. I hope it will help you.

[@ankita1102]

You have no idea how much impact you've had on me. My life has never been better. I actually understand how fulfilling discipline and productivity is, and I also am not guilty about relaxing from time to time anymore. Thank you.

[@on9francisyu]

It is always nice to know people are changing their life for better.

[@ankita1102]

@@on9francisyu absolutely! Everyone deserves to be the best version of themselves

[@LanaBlakely]

Perfect timing :')

[@fantompilot7152]

currently completing college applications and this video was perfect

[@on9francisyu]

It is amazing timing.

[@raymondtendau2749]

He who suffers before its necessary, suffers more than necessary. ‐Seneca

[@sunset33533]

What's helped me a lot with anxiety management for the years has been: 1) Eliminating caffeine as much as possible 2) Therapy to learn boundaries (learning to say "no" or nothing without guilt or shame...standing up for my time and space) 3) Mindfulness (I used a book called 30 Days to Reduce Stress by Harper Daniels to learn mindfulness and cognitive exercises) 4) Cold Showers in the morning (very effective, if I can get through the cold shower it is an immediate boost and releases endorphins) 5) More intense exercises to improve cardio and deeper breathing

[@MichealScott24]

00:03 Using distancing language can help manage stress and anxiety. 01:50 Separate thoughts from emotions for better understanding 03:34 Using a feelings wheel helps identify specific emotions. 05:06 Therapy with a professional can provide tools to navigate life. 06:54 Ignoring stress and overwhelm can lead to burnout 08:31 Personalizing events and catastrophizing can lead to stress and anxiety. 10:09 Filtering out positive experiences and focusing on the negative ones can contribute to stress and anxiety. 11:42 Practicing mindfulness helps to focus on the present and reduce stress. 13:20 Mindfulness is like gym for the mind, helping to build mental muscle. 15:01 Journaling is an effective way to manage stress and anxiety.

[@shinyshinythings]

You forgot to timestamp the BetterHelp ad 😂 no seriously thank you for this outline 👍

[@melissakathleenfransky2233]

Hi Ali, I just wanted to say that I recently found your videos and they are so meaningful and helpful. I am a Canadian doc and our system is currently going through many challenges. Equipping yourself with the right strategies and mindset is key. I wish you healing during your anxiety struggles and I am sure your experience will provide lots of learning that you will share with your audience and it will be so helpful. You are an example of what is possible ❤

[@artemisceleste]

Just found your channel and I’m so impressed by the quality of your videos and the effort that must go into producing them. I’m always blown away by how generous some KZbin creators are-the depth of wisdom and experience that they provide for free. This is certainly the case for your videos. Looking forward to new releases but I’m also really looking forward to digging into your archives. Keep up the great work. It’s really appreciated.

[@carmenkwok9708]

thanks Ali. I just wanted to express my sincere thanks for the effort you put into creating and sharing high-quality content on mental health. It's been incredibly valuable and much appreciated.

[@sparshcastic]

Glad Ali is giving heart to people, spreading love

[@Dreambig-is2rg]

1.step-back language 2.spin the feeling wheel 3.pause the personalising 4.drop the mental filter 5.mindfulness mental muscle 6.the self help box

[@NBTJacklyn]

THE BACKGROUND CHANGE

[@wangnyeo4354]

Ali you already have became one of my De stressing “tools” I enjoy watching your videos and they always bring me back to my better self.. Thank you so much, feel like we are family that you had been taking us throughout your journey… ❤

[@eshaandeshmukh7872]

I’ve struggled with anxiety and depression for almost 4 years now, and it’s been a huge struggle. My career has completely suffered and I became very negatively existential. I have a lot to do ahead of me to work it out and live my life, and it takes work and a lot of compassion

[@eshaandeshmukh7872]

Thanks for the video!

[@cheska9999]

I really appreciate this video, Ali. Not only does it have lots of tips and insights that I can use immediately in my life, it's full of the real you--which is always a pleasure, perhaps a gift. Keep bring your full self to your work for all our sakes!

[@Kardashiansmith]

It's always an honor to have you here as a mentor I learn a lot in your videos and it has encourage me expecially in decisions making. Investing in the financial market that changed my life forever.

[@jammydam458]

To be honest, investing is a smart way of securing your family future, grow wealth and beat inflation

[@galinasilval9070]

Same here,I started with $3,000 now earning $28,000 bi-weekly profits with her trading program

[@NicolasDaniel-ht6sh]

Amazing to see others trading with Mrs larris water's I am currently on my 5th trade with her and my portfolio has grown tremendously

[@rosetta660]

I'm beginner how can I contact Mrs larris waters??

[@NicolasDaniel-ht6sh]

Larris10

[@TheNomadBuilder]

It’s kind of reassuring, and interesting to know that even Ali who has obviously made a ton of money still suffers with this feeling. We all spend a lot of time chasing this money, thinking that is the key to an ‘easier’ life. But actually even if you have it in abundance, you still suffer with the same symptoms. Makes me wonder why he doesn’t just stop doing the things causing the anxiety in the first place, eg, halt the channel or podcasts and focus on family/relationships/travel etc. It fascinates me.

[@nutz13_]

thank you so much for this video! i have an anxiety disorder and seeing a fellow youtuber (and everyday normal person) struggling helps me normalize and know that im less alone. i was familiar with a few of these tips but definitely going to utilize these moving forward

[@EthanHale]

I had to watch that room transition at the start 5 times. My mind is blown how seamless it was.

[@marinad7982]

I like the way you summarise and explain the information, much easier to understand. You are a good teacher :)

[@Faaithou]

this video is so much needed , specifically with whats happenning lately in Occupied -Palestine... , thanks for the provided efforts Ali :)

[@logicalworld6884]

"My thoughts on this topics are" that as human we place too much importance on our thought ,thoughts are just an infinitesimally small things going on in our brain,just like psycological drama ,which nothing but our own creation,nature has granted us this ability to think to solve the necessary problems in our life not to ge trapped in our own psycological drama. so the important thing here is that thought are given more importance than actually what they are , in reality thoughts have no value, so the technique which i find which works for me is that everytime see myself overthinking i remind myself that "whatever is happening at the level of thought in my mind is my own creation and hence got no value in real world and therefore its a trash",pls just remind yourself that your "thought are trash" and see mind will loss its power, all stress happens in our life is because we place too much importance on our thoughts,just drop importance and see, just experiment it.

[@ramcyy15]

Hi Ali, have been following your videos since pandemic and enjoy watching them every time. I have always been workaholic in my previous years where I loved making money but was going through bad mood swings, heavy heart, stressful time. One day i just sat down and reflected on why am i sacrificing my happiness for money, i can easily work less and make less money but I will be happy, no stress no anxiety. I am no one to say anything to you, you have achieved so much, 4 mill revenue (as per your video) you are an intelligent man why do you have to work so intensely where you feel stressed and anxiety. You should work less and enjoy more the outcome of your hard work you put in from last 6 years. Please take this as positive comment you are great inspiration specially for me who is trying to start a side hustle now.

[@T-Bone54]

....a timely video for me. I've had a minor stroke this summer, and the consultant said stress was a major factor. Nice one, Ali.

[@theluschmasterjournals]

Please take care 💖

[@AshleyZecchilli]

Thank you for this video!! I love journaling, I journal pretty much every day, and I've watched your other video about it. I refer back to certain videos of yours and other people sometimes. Going through a very hard time right now, and I feel powerless about the situation. Perfect timing for me as well. Thank you for sharing!! :-)

[@fantompilot7152]

You got this!

[@AshleyZecchilli]

@@fantompilot7152 Thank you!! :-)

[@piusgyagenda]

Thank you for this video it's helpful in the past weeks I have been struggling with working on KZbin videos for my channel and videos for the production house I work for and also dealing with school. This is making me feel better.

[@shravani_thakare]

In my self help box, I always have solution to watch your videos, its worth it everytime ,Thanks for your help sir !!😇

[@jeijeiiiii]

hey ali, just wanted to say i needed this and this came at the right time :)

[@user-lu2xh4xe3o]

Really helped me on going through my anxiety as exams approached

[@NexCuento]

The practical strategies for managing stress and anxiety, like step-back language and the feelings wheel, offer valuable insights into understanding and reframing our thoughts and emotions. The emphasis on mindfulness and recognizing early stress signs is particularly actionable and beneficial for mental well-being.Thanks for sharing brother.

[@WorkforceWonder]

You can't beat anxiety. You learn to cope with it. It never goes away, you become friends with it, understand it, and try to have more 'good days' than 'bad days'.

[@healing682]

you can, you detox your space and your body first, I've made a list above. I've lived with it for years also look at Josh Macin's life story, He's helping so many people.

[@Ali-js7ll]

It can be beaten. Whatever state your mind creates, it can also destroy

[@dittuz]

an incredible amout of people have beaten it, you clearly haven't gotten the right help

[@Ali-js7ll]

⁠@@dittuzLet’s be little more understanding here, getting help for anxiety isn’t always easy, nor is beating it; it can take many years. All I’m saying is that I do believe it’s possible to beat.

[@DissertationAcademy]

It can. Excessive / ongoing anxiety comes from two sources: unvalidated childhood emotions (i.e invalidated childhood anxiety) and unconscious limiting beliefs. Both can be worked on, and once you do, anxiety decreases. While I can see the benefit of these videos, they do not address these two causes and therefore they focus on the symptoms without addressing the cause. At best they can offer momentary relief, which is a good thing. But the best is to address the cause so that you don't have the symptom anymore.

[@noozhatwara2061]

Hi Ali,Loving the new background. Your book pops nicely on dark background. The light on your left is a bit distracting though. Loved the content as always.( and HP B roll too)❤

[@phatphaptinhtam1]

I always say this: Don't forget that the most miserable periods are also the richest periods in your life, both in terms of knowledge and experience, because those are the opportunities that help you. We grow spiritually.

[@growingbrainsjunkine]

Ali! Part of the solution instead of the problem as usual. Thanks for this !

[@alicomms24]

Ali. Make things right. You know what im talking about

[@paramesravichandran1360]

Great video, Ali! The wheel of emotions & self-help box method seems very interesting and something exciting to try! Thank you for these actionable steps.🙌🏻 You are doing an incredible job, Ali. Keep producing more quality content like this and educate people around.🌠

[@vanessaprincesssa]

I love this, I will use these techniques in my own life ❤

[@Happilyhyper]

I’ve been feeling that for weeks, and I don’t do anything about the early warnings.. thank you for the add-ons after journaling. It surely helps

[@clarkzy]

The foundation of step-back language is meditation, its the realisation that you are not identical to your thoughts. Really interesting to hear it put this way.

[@mattfilbrt]

You don't know how much i needed this video at this moment, thankyou so much Ali for making this video! Keep up the good work!

[@Douaedua494]

Relatable... & progress is a journey, not a destination. Keep taking small steps forward, and don't be too hard on yourself. You've got this!

[@LeoGibson.]

incredible video as always Ali, the editing is brilliant!

[@Niloufarsaber]

I really need to listen to your episode with Dr. Julie! Thanks a million

[@InfinityIbhola]

Just 5 Min before I search for anxiety and now I am here...❤

[@OnePathToFollow]

Good video. Better help has had several class action lawsuits against them for some pretty serious stuff though. Please do your research before using online therapy but do seek help if you need it.

[@veronicapotter7635]

I was thinking the same! Great video, should not have used better help as a sponsor.

[@ThrottleOnly]

Love the videos, always so helpful and inspiring . Literally helped me take the leap to starting a KZbin Channel! 🙏🏾

[@wajihaaltaf2429]

Please use your platform to raise awareness for Palestinians Ali

[@user-sz2ef6gp1n]

He rarely expresses his identity as being from a muslim family

[@wajihaaltaf2429]

@@user-sz2ef6gp1n Agree but this is the need of hour. He has millions of subscribers most of them from western countries. He can make a big impact by raising awareness.

[@DoctorBessem]

Just discovered your channel and cannot stop watching your videos.. Thank you Doc

[@Evan12346]

Thank you for such a practical and useful video.

[@isalutfi]

Hi Ali, glad to see you come back after 13 days long. Am watching now. Thank you for helping me by creating this great guide.

[@sitifarhanafajrinadnan]

Thank you Ali. You are the best. We love you. Take care ❤❤❤

[@hudsyyy]

I'd love to hear you and Dr k from Healthy Gamer talk. You two collaborating makes so much sense

[@LucindaBoykin]

Hi Ali--I enjoy your videos and don't typically comment, but I'd like to offer something a half-century of life has revealed to me: people's negativity is always about them, not you. The framework/attitude I use to approach negativity is: "Huh--it seems weird that someone would take time out of their limited years of life to say negative or hurtful things, especially when they could just leave instead. I wonder what's going on with them that makes them want to act out in this unproductive way?" Sometimes, I follow up/reorient with, "Is this a person I can reasonably help? If so, how? If I can't help them, who can I help? Let's focus attention there." As for meditation---I've never been able to just sit and meditate, but I've been very successful with moving meditation. Tai chi, knitting, or painting board game miniatures puts my brain in a place where it's occupied enough with the experience--the motion and breathing, the rhythm of the stitches as this creation emerges from a strand of yarn and two sticks, the texture of the paint and stroke of the brush--that I can let go of everything else and just...be.

[@sya8109]

This guy is the definition of productivity. I thought MKBHD and Dr Mike were good but Ali Abdaal is on another level

[@kezla]

Such an excellent video, will be sharing this one with friends, thank you for producing such high quality, valuable content for free.

[@thehealthyepicures946]

You’re such a great inspiration Ali! Another amazing video 🎉

[@BlkArabian]

Alhamdulillah 💜 ❤️ 💙 May God bless you Oh Brother Ali 😢 This year isn't really for me but I learnt something new today and my life will become healthier after watching this.

[@leenabuarja]

came at the PERFECT time, thank you so much!

[@icecaper]

Great video, as ever Ali, and unbelievably good timing for me! 🎉 cheers from a current stress head…..

[@francesdelivery]

Honestly, one of the best thing happened to me was discover your channel and subscibe, literally a game changer (e.g. i'm seeing big results form your production series, going from total mess to a semi production machine 🤣), so thanks Ali 😊

[@pleopod]

Early intervention is key. Once the mind and/or body get seriously out of balance it can be very difficult to recover. Much easier to keep things on track than recover from a full on derailment.

[@loppan4534]

I love this video. Thank you for being personal and sharing some of your own experiences. It makes you more relatable and therefore also more helpful than most youtubers ❤ I hope you don’t disregard this comment ☺️😉

[@ifrahakhtar]

Another amazing video, Ali!

[@Ariesurocks]

Thank you for putting this here at this time... I really needed this. Thank you 😊😊

[@carlanthonydelosangeles7411]

Thanks, Ali! It took me a while to watch this video because it's very timely.

[@adityasankannavar4559]

What a editing and thank you for this video's Ali...🤍

[@alexanderbreems2921]

This is right on time!!

[@annaspeaks373]

Today I was thinking why Ali is mot posting, and here we are

[@wb3554]

Ali you were saying that you were still looking for the best way to meditate daily. My good friend praying 5 times a day is the best meditation you can find . Hope it helps

[@PokhrajRoy.]

2:03 On an unrelated note, I love that neon sign behind you. It’s cool.

[@thedeveloperadam]

Looking forward to this as who doesn't deal with this in some kind of form nowadays!

[@debracox9277]

Finally! Mindfulness is a workout!

[@nadinharrid9104]

thank you so much for this, Ali :")))) thank you for keeping me sane

[@_teresahuang]

Thank you Ali, this video is amazing! The wheel of emotions is exactly what I need to help me narrow down on my feelings and in hope I can solve it.

[@valeecv]

Please Please!!!! make a video how to incorporate meditation effectivly into our routines

[@HealthPKW]

Mental health is sooooooooo important!!

[@anfyro8059]

You're the best... You give me hope.. thank you for making this video ❤

[@BecomeAthletic]

Great video Ali with actionable tips!

[@jelteburggraaf]

Mate, absolutely loved the set transition!

[@learn.spanish.podcast]

Thank you for the video! Good content, always, no matter what. 😊

[@Liliyyyy]

Thank you so much for this video.Could you also do one video for overcoming perfectionism?

[@user-oy1fj4th2e]

I think the second point is the most important.

[@animerman2017]

🎯 Key Takeaways for quick navigation: 00:12 Consider *using distancing language when dealing with distressing thoughts. Start sentences with phrases like "I'm having thoughts that" to create mental separation.* 02:32 Utilize *a feelings wheel to identify and express emotions more granularly. This helps in understanding and addressing specific feelings, leading to better emotional regulation.* 03:27 Explore *early warning feelings as indicators of potential issues in life. Pay attention to these feelings and approach them with openness, considering various perspectives.* 08:08 Avoid *personalizing events, recognizing that not everything is about oneself. This cognitive bias can lead to unnecessary stress and misery.* 10:01 Be *aware of the mental filter, a tendency to focus on negative aspects while disregarding positive ones. Consciously shiftattention to positive aspects to counteract this bias.* 12:23 Develop *the mindfulness muscle by staying present and not letting thoughts run wild. Mindfulness is a mental workout that helps build the ability to focus on the present moment.* 14:16 Create *a self-soothing box with comforting strategies, activities, and tools to use during moments of stress or anxiety. Engaging the senses can bring a sense of safeness to difficult situations.* Made with HARPA AI

[@ahmednavid7971]

Love the new backround look

[@radmilashamilova3459]

Thank you very much for this video❤❤ I recantly started going to university and my stress and anxiety levels have increased. I am trying to work or this problem and the lessons and advices in the video were really helpful.I will for sure apply them in my life❤❤

[@SayedAbdulMuzahid]

Please next video on:- "An evidence based guide to improve English."

[@QuietslowandsimplelivingHANA]

Very good video, thank you soo much from Bosnia and Herzegovina.. I really needed this...

[@thatlifestyledoc]

This was superb. Thank you to both for an incredibly informative and useful video.

[@JoshGonsalves]

Love that you're filming in Noah Kagan's studio!

[@RealPolya]

Ali you have such amazing videos! Always learning from you and looking up to you!

[@Mvrderface]

now i gotta watch the whole podcast episode. still thinking on the book..

[@nathaliaarruda2710]

Best video ever! Thank you so much!

[@amirtaheripour]

Ali Hope you get quality and meaningful time with people whom are you’re happy with🔋thanks for taking the time for bring us value, a great and meaningful content💚 cheers

[@OneStopStationz]

I were waiting for your opinion on this topic...thank you for dropping it today❤

[@mirthfulmoments260]

The world of REAL HUMAN...the HUMANS with heart of gold and compassion is in deep sorrow... GUYS... raise your voices... raise them louder to stop israel and USA from Palestinian genocide. Is not your heart feeling the the amount their pains... they are suffering since 75 years ... they don't have any arm forces... only the defenders. Why they have no normal country rights ...even being in their own land. WAKE UP... please.

[@ruebentauk2938]

Your vids are amazing

[@abdurrafayfarooq9081]

Just what I needed.

[@mohdtaupik6404]

Can you make a video on how to lower cortisol level before sleep? Like 10 ways to lower cortisol level before sleep

[@darshanv1062]

Love the new setup and the looks 🎉🔥