Dr. Daniel Amen, a psychiatrist and brain-imaging researcher from California, recently shared strategies for managing anxiety with his 2.8 million TikTok followers. He highlighted the increasing prevalence of anxiety, noting that it has doubled in children and tripled in adults.
Stress and anxiety can impact the entire body, leading to inflammation, pain, restlessness, and digestive issues. Thus, managing stress and anxiety through various methods is crucial for overall health.
Dr. Amen emphasized that anxiety often stems from negative thinking patterns. “Many people with anxiety have a bad thought, then amplify it, making it worse,” he said. “It’s like your mind is out of control.” He believes that controlling these thoughts requires mental exercise, similar to physical workouts.
In his popular TikTok video, which has over 36,000 views, Dr. Amen recommends four techniques: diaphragmatic breathing, relaxing music, hypnosis, and naming your brain.
Diaphragmatic Breathing
Dr. Amen advocates diaphragmatic breathing, where you exhale for twice as long as you inhale. He suggests the following pattern: inhale for four seconds, hold for one second, and exhale for eight seconds. This technique is praised for its effectiveness in calming the mind and preparing the body for sleep. Research supports that deep breathing increases oxygen to the brain and activates the parasympathetic nervous system, promoting relaxation.
Relaxing Music
Listening to soothing music is another way to ease anxiety, according to Dr. Amen. Beyond immediate relief, music has long-term benefits. Studies from the University of Exeter in the UK show that people who engage with music throughout their lives tend to have better memory and brain health as they age.
Hypnosis
Dr. Amen also highlights hypnosis as a tool for reducing stress and anxiety. NYC hypnotherapist Elena Mosaner explains that hypnosis uses relaxation techniques to help patients enter a state where their subconscious is receptive to suggestions. “Our subconscious mind holds our beliefs, habits, and views of the world,” she said.
Naming Your Brain
Dr. Amen suggests giving your brain a name to create psychological distance from troubling thoughts. “We teach people to gain distance from their thoughts by naming their mind,” he said. Steven Hayes, author of “A Liberated Mind,” supports this idea, noting that naming your brain helps separate thoughts from beliefs. “When you listen to someone else, you can choose to agree or not. This is the mindset you should adopt with your internal voice,” Hayes explained.
