5 FERRAMENTAS para REDUZIR, CONTROLAR e ELIMINAR a ANSIEDADE e ESTRESSE - Ep.10

Did you know that stress and anxiety can profoundly affect your brain and body, impairing focus, motivation, and even your ability to make decisions? In this episode, we'll delve into how these conditions are generated and how you can begin to take control of them. We'll analyze the effects of chronic stress and anxiety on the brain and, of course, reveal 5 non-pharmacological tools that can control, reduce, or even eliminate these problems. ✨ What you will learn: 1️⃣ How stress and anxiety affect your brain and body. 2️⃣ The impact of these problems on self-control, focus, and decision-making. 3️⃣ 5 proven strategies to control stress and anxiety without medication, including: Breathing Physical exercise Mindfulness meditation Cognitive-behavioral therapy Talking to friends ⚡ Want to go straight to the tools? Go to 46:10! 🎓 Subscribe to the channel for more tips on how to improve your mental and emotional health! 👉 https://bit.ly/andreimayer 📲 Follow me on social media for more quick and practical content: 📸 Instagram: https://bit.ly/profandrei 🎵 TikTok: https://bit.ly/profandreineur0 📩 Email: [email protected] 🔬 Scientific References: 1) Article showing the potential of breathing in reducing stress and anxiety: https://pubmed.ncbi.nlm.nih.gov/27404... 2) Article showing the amygdala detecting CO2 (and acidity) and generating a stress response: https://pubmed.ncbi.nlm.nih.gov/19945... 3) Review of how stress affects focus, self-control, and decision-making: https://pubmed.ncbi.nlm.nih.gov/19455... 4) Review on the role of Oxytocin in stress modulation: https://pubmed.ncbi.nlm.nih.gov/30786... 5) Article showing chemical and functional changes in the brain in response to social isolation: https://pubmed.ncbi.nlm.nih.gov/29775... 6) Review on the benefits of Mindfulness: https://pubmed.ncbi.nlm.nih.gov/25783... ***If you are only interested in the tools, skip to minute 46:10 00:00:00 Introduction 00:07:30 Understanding what STRESS is 00:15:27 Chronic stress and the famous CORTISOL (the "stress hormone") 00:18:05 Stress can be one of the best NOOTROPICS of all! 00:23:42 Understanding what it is ANXIETY 00:27:30 Stress and anxiety "shift" our focus and motivation 00:29:52 Too much stress/anxiety impairs SELF-CONTROL and DECISION-MAKING 00:37:03 Chronic anxiety predisposes to developing DEPRESSION 00:39:40 Areas of the brain that generate stress and anxiety 00:46:10 ******************************************************************** 00:46:10 START TOOLS TO CONTROL STRESS AND ANXIETY 00:49:18 TOOL #1 - BREATHING: what is the best breathing pattern to reduce stress and anxiety quickly! 01:00:23 TOOL #2 - TALKING TO FRIENDS: how and why it can really help 01:05:50 1st step to OVERCOMING ANXIETY: understanding/discovering the Source! 01:09:57 The potential of SOCIAL ISOLATION to generate a LOT of stress and anxiety 01:13:10 TOOL #3 - PHYSICAL EXERCISE: how, when and why it works (and very well) 01:22:26 TOOL #4 – MINDFULNESS MEDITATION: helps in the moment and in the long term 01:26:32 TOOL #5 – Cognitive Behavioral Therapy: it works! See why... Andrei Mayer #habits #focus #breathing