You can transform your worried state.

by Adam Zwig, PhD | May 27, 2020

If you’re anxious, try these simple at-home interventions:

1. Distinguish the facts on the ground from fear-inducing media messages with hypothetical charts and graphs of future doom. Be informed but don’t watch the news all day.

2. Close your eyes and breathe very slowly and deeply for five minutes. You can also Google breathing exercises that calm you.

3. Combine deep breathing with yoga. Google yoga lessons on YouTube.

4. Exercise at home.

5. Finish your hot shower with a cold shower.

6. Process your state of mind:

You’re more than your anxious feeling; it’s just one part of you.

Become aware of this part. Observe it. Study it.

Visualize it as a character, and dialogue with it.

Ask it the details of its fears and worries.

Then respond to it with the wisdom you imagine a wise sage would offer.

Have a daily dialogue with this scared part of yourself, but don’t identify with it. Instead of willingly participating in it, use your awareness and strength to calm and reassure it.

Meet Dr. Adam Zwig—psychologist, musician, podcaster, author, and educator. He holds a PhD in clinical psychology, has had 9 Top Ten hit singles on the U.S Adult Contemporary charts, and is an internationally renowned workshop leader and lecturer. He has been featured on Billboard, SiriusXM Radio, CBS Radio, and many other stations, and in People Magazine, SPIN, Pollstar, and many other publications. Dr. Zwig has released 7 albums, and his music can be heard on National TV, including NBC, Fox, and Fuel TV. He has more than 160 million views on YouTube, over half a million social media followers, and has scored in the top 10% of rock artists streamed on Spotify in 2022. His forthcoming book, Your Problem Is Your Teacher, shows how life problems are not pathological but rather personal growth processes trying to happen. His podcast, The Dr. Zwig Show, posts new episodes every Wednesday.

DISCLAIMER: The content contained herein is for inspirational, educational, and entertainment purposes only. Nowhere in this Blog does Dr. Zwig diagnose or treat a viewer with any kind of psychological, mental, emotional or physical disorder as might be diagnosed and treated by a personal psychologist or other professional advisor. The content is not intended to be a substitute for working with a therapist but is for the purpose of educating the viewer about new approaches to working on personal problems. Viewers should use this Blog at their own risk, with the understanding that Dr. Zwig is not liable for its impact or effect on its users. Viewing this Blog does not form a practitioner/client relationship between the viewer and Dr. Zwig. Dr. Zwig is not responsible for any action taken by a viewer based upon any information in this Blog. Never disregard professional medical advice or stop taking psychiatric medication based on something you have read on this Blog without a doctor’s supervision and ongoing therapeutic support. Dr. Zwig is an educator, author, and life coach in the U.S., and a psychotherapist in Switzerland. He holds a PhD in clinical psychology. He is also a rock n roll musician.

You can transform your worried state.

VIEW MORE SELF-HELP EXERCISES

JOIN THE COMMUNITY!