How To Defeat Anxiety & Get Stuff Done | Michael Georgeson | Skillshare

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How To Defeat Anxiety & Get Stuff Done

teacher avatar Michael Georgeson, It's me, your pal Michael.

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Taught by industry leaders & working professionals
Topics include illustration, design, photography, and more

Watch this class and thousands more

Get unlimited access to every class
Taught by industry leaders & working professionals
Topics include illustration, design, photography, and more

Lessons in This Class

9 Lessons (23m)
    • 1. Introduction

      2:19
    • 2. 1. What is Anxiety?

      4:04
    • 3. 2. Self Talk

      2:42
    • 4. 3. Self Care

      2:33
    • 5. 4. Mindfulness and Meditation

      2:57
    • 6. 5. Engaging the Senses

      3:02
    • 7. 6. Breaking it Down

      3:06
    • 8. 7. Project Wrap-Up

      1:40
    • 9. Final Thoughts

      0:41
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About This Class

Is anxiety stopping you from accomplishing your goals? Have you tried all kinds apps, journals, and techniques to get organized but you still struggle? Do you find yourself becoming so overwhelmed with all of the things you have to get done that you don't do any of them? Don't worry! I'm here to help. 

I'll take you through some of the basics of anxiety and how it affects your physical and emotional health, share some tactics to help minimize stress, and show you how to make your to-do list less daunting. For your project, you'll be discovering and practicing methods that work for you that you can use wherever you go, as well as creating a plan to get that big thing you've been meaning to do started and on it's way to being done!

I'm not a doctor or therapist but I've been stressed out of my mind for most of my life. In the past couple years, I've taken big strides towards overcoming my own anxiety and I've seen the huge difference it can make whether in business or your day-to-day life. I can't wait to pass on some of what I've learned and to see where it'll take you!

Meet Your Teacher

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Michael Georgeson

It's me, your pal Michael.

Teacher

Graphic Design, Animation, Illustration, and some Good Ideas.

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Transcripts

1. Introduction: Hi. Welcome to how to defeat anxiety and get stuff done. But it was Michael and I will be your guide on this journey towards not freaking out so much anymore. I'm a freelance animators and graphic designer. Check out my work there. If you're so inclined. I also have an online store worry. So enamel pins and Princeton stuff like that. Check that out there. If you're interested as a small business owner and a freelancer, I spent a lot of time doing stuff that I'm not super into doing. And I find highly stressful worrying about all that stuff makes me not enjoy the fun parts of my job. And that, in turn, makes my work not be is good A couple years ago and marked on a journey that you are beginning now. And I have come across a few tips and tricks that I found very helpful in getting over some of those roadblocks on getting more stuff done. They've been helpful with people and shared them with, and hopefully they're gonna help you out too. So brief outline what we're gonna do. We're gonna talk about what anxiety is on how it affects your body we're gonna talk about self care and why it's really important to not let anxiety at the best of you a few steps on how to reduce the anxiety in your life or the effect of it, and then talk about how to not get overwhelmed by your to do list parole together for your project. Quick disclaimer before move on. I'm not a doctor. I'm not a medical professional therapist. These are just things that have helped me. Your mileage may vary if you are having a lot of problems with anxiety or other mental health issues. Energy to seek some help and therapy is not accessible to everyone. Unfortunately, trying to talk to somebody a friend, it might be Some resource is in your community that would be more accessible to you. If you're thinking of harming yourself, turn off this video and see him immediately. There's a number you can call. Please stick around. We're happy to have you on the planet with us. So that being said, here we go and I'll see you in the next video 2. 1. What is Anxiety?: Welcome back. First thing I think we should do is talk about what anxiety is on. What's happening in our bodies when we experience. Anxiety is a feeling of unease were worry, usually about an upcoming event with uncertainty. High levels of anxiety can lead to panic attacks, which are sudden, intense periods of fear out of proportion with what's actually going on around you. Common symptoms are difficulty sleeping or sitting still, rapid heartbeat, shortness of breath and nausea. So why don't we have these physical responses? It's all because of our nervous system, which was evolved to deal with the stresses and pressures of prehistoric life no longer being chased across the plains by a saber toothed tiger. But sometimes when we have to deal with, a lot of emails were having relationship problems, or there's no seemingly unending parade of nightmares In the world of politics, Our bodies and our brains think that we're being chased by a tiger through the fight, flight or freeze response. Let's check out this when things are normal. We're down here, we're engaged with our surroundings were social and our bodies are happy and functioning normally. Your normal Mayberry when things start to heat up. We get in a fight or flight mode, depending on your temperament. In the specific situation, your body will prepare either for a fight or to run. Get an increase of adrenaline and blood pressure and heart rate. All stuff to help our body work, to fight or to run away. Less necessary functions like digestion, fuel storage, salivation and immune system response are decreased. If it gets to be too much, you go into freeze. Now your body is essentially repairing. To be eaten, you will experience numbness as well as a surge of endorphins. I used to spend a lot of time around here, especially when I have a lot of things to do. They all seem difficult or stressful or high stakes, and I don't know where to start more on that leg. This woman will pass by. Over time, repeated episodes are gonna start to give me some problems. Chronic anxiety sufferers are likely had weakened immune systems, sleep disorders, digestive issues, heart problems. Skin problems must like since spasms staying few. So it's really worth it to do something about this now, before these issues can really take hold or get worse for your project. I want you to think about times when you've been stressed. What caused it? How did it manifest itself in your body? What was your reaction? I also want you to think about what your life might be like. If you have more control of moments like this, then write down anything that comes to you. Jumps out at you while you're doing this. Emotions that come up patterns, you starting to notice inside It's anything like that. Then go to the Project tab of this class started project and say what anxiety is keeping you from doing. Then make a note that you've done this exercise and share as much as you feel comfortable sharing was the experience like that kind of thing. Then go to the community tab. And if you are uncomfortable doing so introduce yourself and say what? You want to get out? I'm gonna be a monitor in the comments. So you know, don't put anything out There are uncomfortable saying, but hopefully we can have a good conversation where we can help each other out because you're reading what each other is written. Just try to remember that we're all in this together, and I hope it can be kind and have a nice talking one. Quick note about these exercises. Don't try to rush through the mall in a week. Really give yourself time to investigate what's going on with the anxiety in your life. Sometimes you can get more done by doing slowly. That's it for this lesson, and I will see you next time. 3. 2. Self Talk: I am today. We're gonna be talking about self top before we can deal with the outside stressors support to make sure the call is coming from inside the house. What do you normally save yourself when you make a mistake? If you're anything like I used to be and be something like it? Uh, this is not surprisingly, kind of a bad motivator. Imagine if your boss or your parent or a partner or a friend or a neighbor were speaking to you this way. How would you respond? Would you get a lot of work done? Would you feel like you had health relationships? Would you feel safe and happy in your community? Imagine if someone was speaking this way to a friend of yours. How would you respond that probably you'd intervener at the very least, console your friend. It's time to be as good a friend to yourself as you're to everybody else. When you start to notice all the negative things that your anxiety brain is saying to you when you start to say back, he shut up, back off. Exciting things. Don't when you're really there for yourself and you can trust yourself and have your own back, everything that else that you try to do. It gets much easier if you find yourself getting kind of sleepy with people or being judgmental. I bet that unless you do it to yourself, the less you're gonna start doing it to others, which is how much nicer weight away. Unless you judge yourself, the less automatic it becomes to judge others. And then you can really start functioning from a place of not being so afraid of being judged anymore. And then you'll be more able to get get things done without being worried about doing a bad job for your next exercise. Every time you say something negative about yourself, I want you to balance it out by sex pot. Even if it seems silly or like a small thing, Let's say you forgot to go to the grocery store and you see yourself up to go to the grocery story. Idiot. You know, say, sure he's doing great. He did all the laundry yesterday. Or who cares? Still have bread and cheese, and he makes a great grilled cheese sandwich so it's gonna be fine. Become the boss, the friend, the parent. You need. When anxiety is telling you that you suck. Then take notes on how the experience was for you was a difficulty. Was it uncomfortable? Was it surprising then, in your projects, just make you know that you did it and show whatever you're comfortable sharing. That's it for this one. And I will catch you next time. 4. 3. Self Care: all right. Today we're gonna talk about self care when I'm really busy, often the first thing that will sacrifices our own needs. Unfortunately, if we neglect our needs for too long, we come unable to do anything for anyone. So it's really important to take care of yourself. This is why they always tell you to put your oxygen mask on first. Creating a space for yourself to relax will allow you to return to your job or the task at hand. Um refreshed, clearheaded and ultimately more efficient. A lot of people say I don't have time for self care, but the reality is you don't have time not to yourself care. Many people will turn to unhealthy coping mechanisms like excessive alcohol and drug use, unhealthy snacking, compulsive shopping or avoiding physical and social activity. Other people will try to avoid situations that constant stress stressful together, instead of just learning how to cope. Both of these reactions will cause more problems and more stress. So it's important to find healthy strategies to use when we feel the time coming, and eventually to prevent him from showing up so much. Common self care practices are meditation, talk more about that later. Exercise like running or yoga. Both laugh, preparing and eating a favorite food listing things that we're grateful for. Spending time with friends, spending time in nature and avoiding things like Facebook and news. There's a difference between staying woke and working yourself up into a manic frenzy for your next exercise, like you to brainstorm, experiment with a few self care techniques. Ask yourself what you need and what would feel good and what would help you relax and try to respond to yourself without judgment. Make a list on. Try a few hours If you have a problem with excessive snacking, shopping, drinking any kind of ice like that. Be honest with yourself about that and try to come up with a healthier and more sustainable way and respond to your stress. Make a note in the project tab that completed this exercise and share whatever came up for you. If you're comfortable sharing, you know, I could share how it felt what worked for you. What didn't any kind of hurdles you came upon. So that's that for this lesson, we'll see when the next one 5. 4. Mindfulness and Meditation: today, we're gonna talk about mindfulness, which is the process of bringing your attention about judgments to the present moment. Increasing your awareness of the internal and external experiences of the here and now can help our brains not confused, being super busy with being mauled by a saber toothed tiger. When those common methods is meditation, a lot of books on videos and phone apse with guided meditations, and we're checking out to see what works for you. I find it easier to get started by following a guided meditation, but once you get the hang of it and you've been in that head space, it's easier to get back there wherever you are. One of the simplest methods studios close your eyes and focus on your breath, going in and out. How does it feel in your lungs? Sound. Just focus on the breath in and out any kind of thoughts or emotions that come up just noticed. Um, don't make any judgments about them and return your focus to your breath. This may be difficult at first, especially in my field, silly and pointless, and it might feel like doing it. But as long as you're breathing and taking the time to try. You're doing a great job, and it's gonna get easier In my experience. The more you practice when you're not stressed, the easier it becomes to return to that calm. When you are stressed. As you increase your awareness of your thoughts and your emotions, things will start to seem like they're happening a little bit slower, where you'll be able to see a distinction between triggering events, the thought or the feeling that has brought up by that. And then anxiety coming in on that anxiety has been keeping you from addressing this daughter feeling been spending a lot of energy on anxiety and worry and stress. And if you start to notice patterns of the kinds of things you've been avoiding and start to address those things, then that will free up all that energy wasted. This is probably gonna be difficult or uncomfortable to do it first, but it's super worth it, and so are you. The next exercise would like you to try a couple guided meditations. They could be YouTube videos that could be in a tap. Whatever you like. Just try him out and then take note of what you think. How did the process feel? Did you notice anything? Was so anything particular, particularly helpful. Anything that comes up, then your projects a note that you've done the exercise and then share anything that you're comfortable sharing If you find anything particularly helpful and you want to add it to the community tab that be great as well. I think your fellow students preparing their helpful and I would do, I'm sure. So that's it for this lesson, and I will see you next time. 6. 5. Engaging the Senses: today, we're gonna talk about another way to focus on the present, which is engaging our senses using our site are hearing, smell, taste, touch. Um, the senses can help us feel grounded in the nap. Philosopher Loud zoo said, if you are depressed, you're living in the past for anxious. You're living in the future. And if you're a piece you're living in the present dwelling on the past or worrying about the future, uh, well, just make you feel miserable and helpless. Life is essentially a series of now's in which you can decide to do something or not do something. Now is the only moment where you can make a change. Now is where you are powerful. So when you feel yourself becoming anxious, take a few moments to ground yourself in the present by engaging your senses. What can you see now? What can you hear now? What is your body touching now? Place your feet on the ground and feel solid, like a tree growing roots into the earth and make a list of what you can see in here in touch and smell. Until this moment of anxiety passes, Are there specific things that make you feel calm, so people like to carry a family photo with them to look at. Other people respond to the small of lavender. I like the texture of my dogs for so from having a rough time will sit with him and let him for a while. That makes me feel better. Um, it's really just about something that you can interact with. And then once you're grounded in the present, you could take action. Instead of worrying about the presentation. You have to give next week together practices or realize that you've got it down pat, and you don't need to be worried. Instead of feeling bad or embarrassed about something that happened in the past, you can fix it, apologize to your friend and see if they wanna hang out or easier now to do something that'll make you feel proud. Instead of just sitting in your embarrassment for your next exercise, I'd like you to experiment and find a couple calming sensory experiences and then see if you can adapt them so you can use thumb in places where you tend to experience a lot of stress, like work. You can't necessarily have a scented candle in your cubicle. But maybe you can find a hand motion with similar smell and have a similar effect. Or, you know you can't always get up and take a walk and go sit by a tree. But maybe you can have a photo on your desk of your favorite place in nature. You can always go get a beer with your friend. You can always, you know, column upper sent a text message to make a plan that you can look forward to, as always, update your project that you've done this exercise and share as much as you feel comfortable with and again share anything helpful in the community section as well, if you'd like. So that's it for this one, and I'll see you next time. 7. 6. Breaking it Down: everybody in this lesson. We're gonna talk about getting things done and planning and scheduling. By now, you've discovered a few ways to combat your anxiety. It might sneak out of the jungle, let you during this process, so don't feel bad if you take a few breaks. Starting a new thing is challenging. It's hard to know where to start, how to really get in there. Come on like a huge not and you can't find the ends when I have a big project or when there's something I keep putting off. What I do is I break it down. I list every single step involved in the process, or at least every step I could think of. Here are some examples of big tasks or projects that have been broken down into smaller steps. So now instead of a big thing I can't handle, I have a lot of little things that I could handle one at a time. Having a hard time figuring out what order you should do your steps in. Remember the words of Arthur Ashe. Start where you are. Use what you have to do, what you can. Which step seems the easiest, which is something you've done before. Clearing out the low hanging fruit like this is a good way to start with a feeling of accomplishment. Your list of steps doesn't have to be perfect. There's probably going to be some snags, some delays, maybe some things that you haven't thought off. All you have to do is start, just set things in motion and be there for yourself along the way. For this exercise, I want you to take your a big project or whatever you've been putting off or whatever. You don't know how to start and break it down into many steps is you can think of and then put them in order and then happen to your calendar. He's whatever format of schedule or calendar planner that you like that works for you. Some people swear by the calendar on her phone. Other people like to use a paper calendar so long as you like it. It's perfect. My personal preference is for using paper. Be realistic about what you can get done in a day or a week and be flexible when things need to be moved around. I recommend using pencil and only scheduling a week at a time. That way, if you have a setback, something takes longer than you thought. That comes up. You didn't anticipate. You don't have to move everything back. Any progress that you make is a win, and you should celebrate it. Make sure you take the time to apply yourself for your successes and for all the work you're putting into this. Don't feel bad. If you're on the crossing off one thing a week, then you go to your project tab and share to your comfort level. At least you know, make a note that you've done this exercise and if you feel up to it, you know, share how it went for you. That's it for this lesson. I hope it goes well. I will see you next time. 8. 7. Project Wrap-Up: Welcome back. My friends were coming to the end of our class. By now you've taken your big project and broken it down and made a plan to get it done. You've also found a few methods to help fight off your anxiety. It's important to think of a few ways that you can adapt this and bring them into high stress situations like work. Maybe you work somewhere where you can't have a picture on your desk or hang something up. Maybe say that picture is your phone lock screen instead, if you were someone will you just can't get up and take a walk. Instead, try closing your eyes and imagining yourself someplace peaceful. This could be difficult, depending on the kind of work you do. For example, if you're working fast food, I'm sure you can't look at your phone whenever you want or sit still for 30 seconds, imagining the woods. That's why it's extra important to take the time and practice some of these methods in your downtime. That'll make it easier for you to return to this feeling of calm when you're under stress, as well as lower overall stress. Baselines will take more to Radley for your final exercise. I'd like you to spend some time reflecting on the process and how it's been for you. What emotions have come up? What have you noticed about yourself? Do you feel different? What's worked? What hasn't worked, then has always note that you did the exercise in your project and share to your comfort. So that's it for this one, and I will see you for a final wrap up video. 9. Final Thoughts: Hi, guys. This is the last video of our class. Thank you so much for joining me over. Projects are going well and that you're making some lasting change for yourselves. You've done a great job even just by watching videos this far. So be sure to take some time to congratulate yourselves. How about let me know what you thought of the class? What worked for you? What would you like to be different And any thoughts that you haven't? I'm happy to hear them. Um that being said, I will catch you next time. Be good to yourselves.