7 Evidence-Based Tips to Manage Stress & Anxiety

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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WHO AM I?
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 😜

[sissimp]

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

[ankita]

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.

[melissakathleenfransky]

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 ❤

[RobertPlank]

I really loved this video! The idea of using "step back language" to distance myself from my thoughts is a game changer. It’s so easy to get lost in my worries and think they're facts when they’re just thoughts. Also, the feelings wheel is super helpful—I've realized I often can't pinpoint what I'm really feeling, so now I’ll try using it to get more specific. Lastly, the idea of creating a self-soothing box is something I never considered but makes a lot of sense! It's like having little tools ready to help me calm down when stress hits. Thanks for sharing these insights!

[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 YouTube 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.

[carmenkwok]

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.

[sunset]

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

[raymondtendau]

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

[sparshcastic]

Glad Ali is giving heart to people, spreading love

[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.

[eshaandeshmukh]

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

[marinad]

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

[wangnyeo]

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… ❤

[nutz_]

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

[Faaithou]

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

[cheska]

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!

[EthanHale]

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

[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!! :-)

[ramcyy]

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.

[Dreambig-isrg]

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