I would definitely put some sage in there. When I am just coming down from a panic attack I feel like sage clears away the negativity. I'm not aware of any spiritual use..I just know that the process is soothing and helps me move on quicker.
Thank you so much for this video .i think its a great idea and i am gonna make a bag for myself to help through the tough times.. Forwarded it to some of my friends. Watch your exposure video too. Great detailed steps. Would be using it too.
My anxiety and depression have heightened last night and I could not find a way to control it. I am grateful that I found you and your videos very helpful. It has helped me feel better and safer. Thank you for your efforts in making these videos. You really are a blessing to everyone. Keep Safe always.
Loving every one of your videos, I’m currently dealing with anxiety and it’s been pretty high level, I’ve been able to sustain it, but it’s still hard, lot of distorted, thinking, very outlandish. Thank you so much for your videos. I think you are amazing. I think you’re so genuine. I will continue to watch them. They have already given me so many good tips and positive outlook’s.💕
Thank you! I'm a teacher who has kept a file of "warm fuzzies" for over 20 years now. My bag includes notes from students grades 6-12 whose lives I have impacted. In a time when my demanding job requires twice as much work and thought to do it effectively, I need to remember why I do it!
“Something’s dirty. I vacuum, and it’s not dirty anymore.” 😂 I feel very seen right now. I love vacuuming...the clean vacuum marks on the carpet, the perfectionism of reaching all the places, and finally seeing the crud in the clear canister of the vacuum. Also, I need to remember the idea of changing your body temperature when stressed. Sounds good! 🖖🏻
@@drali Actually, I grew up being the only kid I knew who didn't mow his lawn. I had really awful allergies growing up and my mom enjoyed doing it, so.... Now, we live in a condo have two glorious, lawn-free patios to maintain.
Great video! I've been having difficulty sleeping too and what solved that for me is a weighted blanket. Highly recommended! I also had a number of things on "my list" that I had wanted to do or try but never had the time because I was working so much. One of those was relearning how to play piano; so, I've taken that up again and it gives me a sense of accomplishment and it's a great distraction from all the nonsense of the pandemic, wildfires and more recently politics. Anyway, I'm going to incorporate some of your fantastic tips too. Thank you for posting them!
So happy to hear a weighted blanket has helped you! I was going to try that but the sleep mask + speakers worked for me. Love that you're getting back into piano. I was going to take up guitar again on my end but my daughter keeps interrupting my practicing. Maybe down the road...
@@drali Thanks for your reply! I have to thank you also for the great idea of putting the replies to your posts on your phone. I brought all my meaningful cards, notes, pictures etc. out of storage and now have them stored on my phone in picture format so they're always accessible. It's awesome to have those with me. I would never have thought to do that if I hadn't seen your post!
I’m ever grateful for helping you with my comments during CA wildfires. I’m truly touched. You made my day so far. You have done lots for me during my journey to Wellness and I look forward to more videos. Welcome Home and Welcome Back! 🤓
I picked up a cheap and packable kite to bring with me on my bike rides. If it's windy, I'll fly it for a few minutes and let go of what's troubling me (I don't let go of the kite!)
It started out as a personal challenge. "Can I fit all my current coping skills into a backpack?" And then I just went with it. It's a lot more welcoming than a more traditional first aid kit.
The Psych Show I need one of those Taylor Swift backpacks for cats as they are one of my happy coping skills these days. That and yoga and meditation. I got rid of half the furniture in my bedroom so that I have a dedicated space and it has made all the difference. Somehow it took me until July and a virtual yoga retreat to figure that out. Keep making your awesome videos!
As always these techniques are helpful and innovative! I also got ideas from the content of you tube creators. Watching your videos after such a long time feels more like a routine to me.
Awesome can’t wait to see it! I also want to thank you for the COVID videos. They are really helpful and you are helping us in a meaningful and practical way. Thanks!
Great and accessible tricks. And it is great to remind people that even psychologists can get stressed and emotional, cuz we are humans. The question is deal with stressors or emotions in a way that is soothing not only in the short but also the long term. Good job! :-)
Thanks so much for the kind feedback! Yeah coping skills can often feel like a moving target. What works right now might not in the future. We always have to be open to trying new things.
Thanks so much for another of your eminently sensible and practical videos. One of my coping strategies has been to largely absent myself from all social networks, so I'm not following you elsewhere. About that foam roller and your back. First, MAKE YOUR BACK STRONG! Start with planks and gentle sit-ups (not crunches, at the beginning). Hold a plank so long as it's easy, then switch to sit-ups (arms at sides, forearms parallel and next to upper legs, gently lift from the floor, no jerking or arm swinging), going back and forth for maybe 20 minutes or until you're "done" with it. No straining or stressing! Second, use that foam roller on your glutes and the rest of your legs. Pay special attention to your IT band (outside of upper leg), as it will be very tender to start (tight fascia) and will take time for the rolling to become comfortable. You'll especially love how your legs feel walking, running and biking. I recommend against excessive or extreme stretching. Some quiet yoga is great (especially Child's Pose for the back), but getting too limber can lead to joint stability issues without enough of the right exercises to develop the muscles needed to support the expanded movement range. Stretch to avoid tightness, and no more. I was once recommended to get spinal fusion when my lower discs had collapsed to the point where I had severe bilateral sciatica and needed a cane to get in and out of my car. I instead took some very aggressive physical therapy that I have continued as a regular part of my personal training program. My only limitation today, 6 years later, is I need to be careful lifting anything and everything. But I still lift whatever needs to be lifted! I also am a triathlete (well, just train as one these days), and most recently became a kayaker. I do 5-7 hours of exercise every week. My collapsed discs mean I'm 2 inches shorter than I was a decade ago, which significantly (and unfairly!) raised my BMI, which in turn gave me my leastest favoritest pandemic goal: Weight loss! While I've never been obese, I still committed myself to losing 20 lbs, to return to my weight when I graduated high school over 45 years ago. Which has been way too easy since my socializing has dwindled... I call it the "No Beer Diet". Other things that've helped me: I've re-read Dune at least 3 times since the pandemic started. It seems I have a desire to revisit past joys, with a parallel desire to avoid the "new" (primarily the turbulence of 2020). I'm finding my career as an engineer now feels very self-indulgent. I'm good at it, and I enjoy it, but I want to do more. In part, this feeling is due to the pandemic deleting all of my volunteering activities (theater ushering, triathlon coaching, high school student tutoring/mentoring, and more). I'm realizing those activities balanced what I got from my job, giving me what I'd call a "complete" life. It turns out I was actually a good volunteer who happened to have a day job. I'm in the early stages of switching my career to teaching. I've been an engineer long enough: It's time to help create some future engineers and encourage them have the same fun I've had!
Great tip about making your core and back strong. I started doing this in July using the 7 minute workout (ua-cam.com/video/U6etLKswjq8/v-deo.html) and a few different HIIT works. Then, life got wacky in September. Now I'm trying to get back into it. I NEVER THOUGHT TO USE IT ON MY LEGS! Going to try that now... Wonderful story about physical therapy. I'm also a big supporter of trying therapies first when possible before more intensive interventions. Did you see the new Dune trailer (ua-cam.com/video/n9xhJrPXop4/v-deo.html)? Curious what you think of it. Love to hear that you're transitioning to more teaching related work! That's what we spoke about so many months ago before all this happened. Wonderful to hear you're taking actions on that, Bob!
Wow! Awesome! I never thought of this and now I’m writing a future journal (every night I write my thoughts and fears for the future and read it a month later). And will make my mental health bag very soon!
When I taught introductory psychology, I had all my students write letters to their future selves and turn them in at the end of the semester. Then, I'd mail the letters to them a year later. It was one of my favorite assignments!
@@draliThat sounds like a really fun way to engage a class! And I must thank you deeply!! Just reflecting on my previous week reminds me how little the issues then effect me today despite my worry at the time. I’m holding out hope that it helps with this sort of mindfulness. Also, your chewing gum suggestion has been great at stopping me from unhealthily snacking on sweets which, during hay fever season here in Australia, otherwise leads me to being debilitated by full-body reactions. Somehow this wasn’t good enough at conditioning me to stop eating cookies! But your chewing gum suggestion has!! Thank you deeply once more! Ps, please do let me know of any suggestions for studying psych while having a learning challenge (dyslexia, you bet I had to look up the spelling!). I have failed half as many subjects as I’ve tried and tried half as many as I wished! All the same, I want to be a professor of neuro-socio-psychology one day and feel like the three years of trying a bachelors and reaping only one year of progress is foreboding to say the least! Thanks for reading so much haha
What a wonderful video. This was really helpful; anxiety is new for me and this has given me control just by having something physical to go to when I need it. Thanks a lot!
Dark Inside yeah it sounds a little corny to collect them in one place but that same principle works very well with first aid kits. You know where everything is so you can easily access it when needed.
The best ones do give you more options. But the thing here is what is an effective coping skill can change over time. Sometimes ones that gave us a lot of flexibility in the past done work so well in the future. We have to be open to trying new things.
Very good video. I will try these suggestions. I am in the at risk group so I stay in a lot. Very depressing. I have turned the news off any only watch the weather. It’s all depressing. I do letter writing with some friends and send out bible messages like 2 Corinthians 2:1,3 which shows that God is the father of tender mercies and the God of all comfort, who comforts us in all our tribulation. This is a great help to me. Guess I need a bag to put things in too. Thank you.
Your mentioning of Trek white noise immediately earned you one more subscription today. Thanks for such a helpful & practical video. Btw, Star Trek Adventures is absolutely fantastic. I have ran a game on rare occasion for some friends and it has been strangely rewarding in a way I hadn't expected. I also do something similar with my phone since I relate a lot with what you mentioned about anxiety-inducing news, other social media posts, etc. THC also really helps big time with my anxiety (I actually have GAD from childhood experiences) and insomnia, but taking it sparingly is what has been best for me.
Ali - thank you for this. Thank you for you. I will probably watch this more than once because the reasons for each of the items might lead me to choose a different item than you did - and yet serve the same purpose. I will be posting this on my FB page - everyone needs to do this. Thank you!
Thanks so much for your comment, lore! It makes me wonder if I can turn this into some type of poster or instructional...thing? I just love that idea how there can be millions of ways of apply this.
@@drali a friend of mine listened to the show from the FB link and took notes about how she would use the resources. I love that you could get this out to folks in a variety of mediums. People need this!
I think you just changed my life with the section on distress tolerance. This is something I've always struggled desperately with and I didn't even know it had a name, much less ever been able to find an effective way to do it. Thank you so much for the ideas in this video.
Wow, first vid of yours I've and this is pretty sweet. I don't know why I haven't dove into the mental health/psychology side of UA-cam more when this is some of the content I love. Love how well put together and approachable the video and you are. Keep the good stuff up, you are appreciated!
Welcome back, Dr. Mattu! I gave up UA-cam for a month or so because I started a new job that is bringing me a lot of joy, but I plan on coming back once a week to watch videos ... I was very excited to see you in my notifications list today! (Ah, all your Star Trek references just make my heart sing!) :) What's in my coping kit? Journaling, reading, and solving puzzles / problems are my big go-to forms of feeling better. I'm also taking naps when I need to without feeling guilty about it. I like to write stories, so fantasy / daydreaming is also a nice way of resetting and taking a little vacation from the daily stress. Creating is always helpful. :) I'm so happy you're back! I hope the wildfires are put out now and that you're safe. I don't hear much about them on the news here, as we have hurricanes to deal with in Texas right now. Thankfully, this last one wasn't too bad for my family living down on the gulf coast. 2020 has been challenging, but we'll make it through. :)
So happy to hear your new job is bringing you a lot of joy, Xylene!! Sounds like your coping kit has a lot of great options (that don't involve an on/off switch). I'm curious - for reading do you go fiction or non-fiction? I find it way easier for me to lose myself in a good memoir which kinda blends elements of both. We are safe here. There are wildfires but they are mostly contained in my area. I hope you have continued peace out in Texas! 🖖🏽
@@drali I usually read science fiction or non-fiction. The last book I finished was A Truly Remarkable Thing by Hank Green. It was sweet. Now I'm reading Turtles All the Way Down by John Green (I'm on a Green binge at the moment). I love all of Malcolm Gladwell's non--fiction books that I've read and highly recommend reading his works; I could get lost in the way he thinks. :) I'm glad you're safe! Live long and prosper! 🖖🏽
I really connect to the scent idea as a snap pivot, I think I'll find myself some lip balms with different flavors/scents that r super easy to keep in my pocket. Yay for ideas!
I actually filmed me talking about my lip balm but cut it for time! Scents are AMAZING for both emotion regulation and distress tolerance. A scented bath can go a big way to help cope. Lavender is always one that helps me.
Yay you’re back!! Missed your videos. Also, love this idea!! I have not been doing well mentally so thanks for this! I need to be there for my kids and I just haven’t been the best.
Thanks so much for the warm welcome! I've got a few videos ready to go for the next few weeks. I also have been struggling so I wanted my first video to be something that might help everyone cope just a little bit better.
Haha, I was waiting for someone to ask because I love this bag so much! It's a Topo Designs Rover Pack (topodesigns.com). It's super durable, has amazingly tough zippers, and is easy to clean. After I spilled all that matcha inside I just emptied it out, tossed it in the washer, and it's totally fine. This specific color was a partnership with Madewell. I got it because it reminds me of Wolverine. But if I had to do it again, I might get one of the new Rover Pack Tech bags. They didn't have those available when I bought this bag.
I just put in a black out blind. I generally have nowhere I have to be and get appointment for late morning or afternoon. I am up and down as my body desires to be. Things are going fine as I deal with what is now. Always Now! But I am plotting and planning the future presently. One should be prepared for whatever comes that is negative.
Honestly, water has been the answer to literally all of my health and mental stress problems. Water is just great. Seriously just stays hydrated peeps. Water can suppress urges to eat unhealthy foods that in turn make you lack energy.
I have a question about the sleeping mask, can you sleep on the side with it on, without the headphones being an annoyance? I have been thinking of getting one myself, but I do a lot of my sleeping on the side.
I'm a side sleeper. The headphones are small so I don't feel them much. There's cushioning on both sides (inside near your ear and outside near the pillow). BUT the speaker can move around so you want to make sure it's positioned in the right place before going to bed.
Dr. Mattu, another thing for improved sleep is Kiwis! I think there’s a couple journal articles talking about kiwi consumption before bed and improved sleep quality. Also, pistachios have lots of melatonin in them which help with jet lag.
@@drali Hi Dr. Ali Mattu I'm a first year psychology student and wanting to be a clinical psychologist can you make a video about different types of talking therapies and how to apply that in different mental health disorders?
So grateful for your videos. I send these videos to the families and clients I work with in Educational Therapy. You always have concrete and accessible tools to share. Are you familiar with ET services? Wishing you ease, joy and peace.
I just order the headphone sleep mask after watching this. I have been GLUED to my headphones the past few months. even though they are the big kind I noticed how much wearing them and listening to UA-cam videos was helping me feel less anxious. even when I go to bed and throughout the night. (at least it was. UA-cam has been going crazy adding a million mod roll ads to every video i try listening to lately which has.... not helped me calm down. the interruptions kind of trigger the anxious feeling back up. nevertheless I can't wait to try out the new headphones for bed!
I know not everyone can afford it and it's not available everywhere but if you watch a lot of UA-cam and have the means getting a premium account is AWESOME. Every UA-cam ad is gone. I haven't seen one in...3 years? Super recommend it.
Just recently gone through a rough breakup that made me anxious, because the timing was terrible and by terrible I mean, I got into an argument with my mother that really damaged me mentally and caused me to move out of state I couldn't deal with her. As of now I'm out of a job and wondering how I'm going to pay the next set of bills. Since I've been having to cope with stress for years I learned that exercise helps immensely, eating better also helps, but that's also about timing. your pallet is important as well. Always eating plain, tasteless food will make you very depressed so I liked eating parfaits with lots of fruit and ate a lot of fruit throughout the day and you can finish with a strong dinner that you shouldn't have for every meal. For those in the moment coping moments I usually have something strong in bitterness, sourness or sweetness. I learned that to have some form of soul food snack during those times that you know you or a loved one enjoys and for me that's usually something my grandmother introduced me to that she really enjoyed. This is already too long so there's finding new hobbies reading, writing, sewing, drawing, beading, crocheting, cooking, baking, gardening
Good too see you back, with a great video. Maybe i should put a hamstee in my coping kit, when i am stressed i like siting and cuddle with one of my hamsters. Reading is always a good thing for me. I listen to quite a few podcasts, right now the one i listen to most i monstertalk, because i wanna get through all the episodes.
Thanks for the warm welcome back! Podcasts have been a great resource for my wife's coping kit. She's literally listening to one right now. Animals can also be AMAZING at helping us cope!
I was reassured watching this that I use many similar coping strategies that you do but I am just coping, feeling the weight of the pandemic, hope is elusive
Muscle twitching can also have to do with electrolytes. You have to keep the hydration level right, but also electrolyte levels right - if you drink a lot of water, it can make electrolytes lower. Recommendation, generally: drink sufficient water but take a general electrolyte supplement or at least a magnesium supplement. Especially watch your electrolytes with heavy workouts and times in the heat.
Good idea : ) A to-go bag offers something more than a mental health first aid kit. It is available for emergencies as well as offers preparation for longer journeys. The careful thought and tailoring to break the larger task into different, yet usefully concise approaches could really be beneficial. ( Pack light, right? : )Thank you very much.
I’ve just discovered your videos recently after applying for my MS in Mental Health Counseling. You have affirmed that this is something I want to do. Any advice? I only took Intro to Psych in Undergrad, but thoroughly enjoyed it. Can’t wait to see more videos moving forward! Keep up the great work.
Welcome to the community! For therapist advice, check out this video: ua-cam.com/video/neeh0Acc3j0/v-deo.html. That's a great starting point. This one might also help: ua-cam.com/video/Suh4ayAp2Ds/v-deo.html.
I love feeling feelings too! And that's a great strategy in most situations (spoke to that more here: ua-cam.com/video/_PxY-SPGl4w/v-deo.html). These skills can be particularly helpful when we are dealing with A LOT of challenging emotions or if we are vulnerable to experiencing more intense emotions (through biology or experience).
Personally a sleep mask i can't handle its too sensory deprivating for me also for me my phone personally is my AAC device so I need that on me at all times
Such a great video! Made me laugh initially but also very good information conveyed once again! What is your NUMBER ONE coping skill that you would tell everyone about? We usually have one that we lean on more than others right? In today's covid world - coping has become even more important right?
Hey I do not know if you are still making videos or not but I had a question for you. If you can answer it. I am about to start my masters degree in clinical psychology. Is it a good idea for me to continue after my masters degree to get my PHD. and what do i need to prepare for for my masters.
My coping kit includes- counting my 'wins' from the previous day first thing every morning - I mentally go through all my or my daughter's little accomplishments from the past 24 hours and count them on my fingers. It doesn't matter how big or small. I was already doing this before the pandemic struck. It helps me to start the day on a firm emotional foundation.
What goes in your coping kit?
my iPad, a book, money, clothes...wait that’s my running away bag...
I would definitely put some sage in there. When I am just coming down from a panic attack I feel like sage clears away the negativity. I'm not aware of any spiritual use..I just know that the process is soothing and helps me move on quicker.
Weed
My brain. The most important coping mechanism
knife food
Thank you so much for this video .i think its a great idea and i am gonna make a bag for myself to help through the tough times.. Forwarded it to some of my friends. Watch your exposure video too. Great detailed steps. Would be using it too.
My anxiety and depression have heightened last night and I could not find a way to control it. I am grateful that I found you and your videos very helpful. It has helped me feel better and safer. Thank you for your efforts in making these videos. You really are a blessing to everyone. Keep Safe always.
Loving every one of your videos, I’m currently dealing with anxiety and it’s been pretty high level, I’ve been able to sustain it, but it’s still hard, lot of distorted, thinking, very outlandish. Thank you so much for your videos. I think you are amazing. I think you’re so genuine. I will continue to watch them. They have already given me so many good tips and positive outlook’s.💕
Thank you! I'm a teacher who has kept a file of "warm fuzzies" for over 20 years now. My bag includes notes from students grades 6-12 whose lives I have impacted. In a time when my demanding job requires twice as much work and thought to do it effectively, I need to remember why I do it!
“Something’s dirty. I vacuum, and it’s not dirty anymore.” 😂 I feel very seen right now. I love vacuuming...the clean vacuum marks on the carpet, the perfectionism of reaching all the places, and finally seeing the crud in the clear canister of the vacuum. Also, I need to remember the idea of changing your body temperature when stressed. Sounds good! 🖖🏻
Do you also enjoy mowing the lawn? It's been MANY years since I've had a lawn to care for but I used to get the same satisfaction from that.
@@drali Actually, I grew up being the only kid I knew who didn't mow his lawn. I had really awful allergies growing up and my mom enjoyed doing it, so.... Now, we live in a condo have two glorious, lawn-free patios to maintain.
The real question about vacuuming...what are your thoughts on cleaning the actual vacuum?
Listening to your calm voice is going into my coping skills pack !!
Great video! I've been having difficulty sleeping too and what solved that for me is a weighted blanket. Highly recommended! I also had a number of things on "my list" that I had wanted to do or try but never had the time because I was working so much. One of those was relearning how to play piano; so, I've taken that up again and it gives me a sense of accomplishment and it's a great distraction from all the nonsense of the pandemic, wildfires and more recently politics. Anyway, I'm going to incorporate some of your fantastic tips too. Thank you for posting them!
So happy to hear a weighted blanket has helped you! I was going to try that but the sleep mask + speakers worked for me. Love that you're getting back into piano. I was going to take up guitar again on my end but my daughter keeps interrupting my practicing. Maybe down the road...
@@drali Thanks for your reply! I have to thank you also for the great idea of putting the replies to your posts on your phone. I brought all my meaningful cards, notes, pictures etc. out of storage and now have them stored on my phone in picture format so they're always accessible. It's awesome to have those with me. I would never have thought to do that if I hadn't seen your post!
Thank you so much for your amazing talk. you have no idea how helpful is this..
I’m ever grateful for helping you with my comments during CA wildfires. I’m truly touched. You made my day so far. You have done lots for me during my journey to Wellness and I look forward to more videos. Welcome Home and Welcome Back! 🤓
That's what a community does, we help each other :-)
"WHAT'S IN MY BAG?! [Clinical Psychologist Edition]"
(also, great video ♥️)
Are you a mind reader?!? Cause my inspiration for this came from “what’s in my bag” and haul videos!!!
@Sky Man ???
@Sky Man Psychologists are not useless.. they help people a bunch
@Sky Man Perhaps because people like you really need them but are to "posh" to acknoledge that.
glad to see you back!
It’s great to be back! Thank you!!! Wanted my first video back to be something that can help everyone.
@@drali yes, this one is super helpful! ^-^ What you're doing here is very important, it's not just labour but actual care for people. So thank YOU! 🌿
With those eggs for eyes? Sure, LOL
I’m so happy to see Dr. Mattu back, he is looking great! He is such a blessing, we all wish him and his family all the best! Made my day 🎉
Thank you so much for the warm welcome back!!!!
Thank you for being yourself. It helps me a lot ! All the best to you and your family!
I appreciate your transparency re: your own mental health struggles. Psychologists are human too!
I picked up a cheap and packable kite to bring with me on my bike rides. If it's windy, I'll fly it for a few minutes and let go of what's troubling me (I don't let go of the kite!)
Thank you for try clarification at the end 😂
But also yes, never release anything such as a kite and especially balloons.
So grateful for you and love the concrete aspect of an actual backpack.
It started out as a personal challenge. "Can I fit all my current coping skills into a backpack?" And then I just went with it. It's a lot more welcoming than a more traditional first aid kit.
The Psych Show I need one of those Taylor Swift backpacks for cats as they are one of my happy coping skills these days. That and yoga and meditation. I got rid of half the furniture in my bedroom so that I have a dedicated space and it has made all the difference. Somehow it took me until July and a virtual yoga retreat to figure that out. Keep making your awesome
videos!
As always these techniques are helpful and innovative! I also got ideas from the content of you tube creators. Watching your videos after such a long time feels more like a routine to me.
You can find a lot more great coping skill videos from across UA-cam right here: ua-cam.com/play/PLbpi6ZahtOH4QwHhLZDoPMroL_W0ow8hS.html
Finally! New videos! Love the channel! It’s very helpful and informative especially as a psych major. Thanks!
Thank you! I've got a great one about how to learn psychology quickly coming out soon!
Awesome can’t wait to see it! I also want to thank you for the COVID videos. They are really helpful and you are helping us in a meaningful and practical way. Thanks!
Great and accessible tricks. And it is great to remind people that even psychologists can get stressed and emotional, cuz we are humans. The question is deal with stressors or emotions in a way that is soothing not only in the short but also the long term. Good job! :-)
Thanks so much for the kind feedback! Yeah coping skills can often feel like a moving target. What works right now might not in the future. We always have to be open to trying new things.
You should have a million subscribers rn! I love the thought that goes into each video, and they’re such high quality. Thanks for the advice
What a kind and amazing comment! Thank you Katherine!
Play-Doh I have it sitting out and when i feel stressed... it is really helpful. It is very tactile.
Thanks so much for another of your eminently sensible and practical videos. One of my coping strategies has been to largely absent myself from all social networks, so I'm not following you elsewhere.
About that foam roller and your back. First, MAKE YOUR BACK STRONG! Start with planks and gentle sit-ups (not crunches, at the beginning). Hold a plank so long as it's easy, then switch to sit-ups (arms at sides, forearms parallel and next to upper legs, gently lift from the floor, no jerking or arm swinging), going back and forth for maybe 20 minutes or until you're "done" with it. No straining or stressing!
Second, use that foam roller on your glutes and the rest of your legs. Pay special attention to your IT band (outside of upper leg), as it will be very tender to start (tight fascia) and will take time for the rolling to become comfortable. You'll especially love how your legs feel walking, running and biking.
I recommend against excessive or extreme stretching. Some quiet yoga is great (especially Child's Pose for the back), but getting too limber can lead to joint stability issues without enough of the right exercises to develop the muscles needed to support the expanded movement range. Stretch to avoid tightness, and no more.
I was once recommended to get spinal fusion when my lower discs had collapsed to the point where I had severe bilateral sciatica and needed a cane to get in and out of my car. I instead took some very aggressive physical therapy that I have continued as a regular part of my personal training program. My only limitation today, 6 years later, is I need to be careful lifting anything and everything. But I still lift whatever needs to be lifted! I also am a triathlete (well, just train as one these days), and most recently became a kayaker. I do 5-7 hours of exercise every week.
My collapsed discs mean I'm 2 inches shorter than I was a decade ago, which significantly (and unfairly!) raised my BMI, which in turn gave me my leastest favoritest pandemic goal: Weight loss! While I've never been obese, I still committed myself to losing 20 lbs, to return to my weight when I graduated high school over 45 years ago. Which has been way too easy since my socializing has dwindled... I call it the "No Beer Diet".
Other things that've helped me: I've re-read Dune at least 3 times since the pandemic started. It seems I have a desire to revisit past joys, with a parallel desire to avoid the "new" (primarily the turbulence of 2020).
I'm finding my career as an engineer now feels very self-indulgent. I'm good at it, and I enjoy it, but I want to do more. In part, this feeling is due to the pandemic deleting all of my volunteering activities (theater ushering, triathlon coaching, high school student tutoring/mentoring, and more). I'm realizing those activities balanced what I got from my job, giving me what I'd call a "complete" life. It turns out I was actually a good volunteer who happened to have a day job.
I'm in the early stages of switching my career to teaching. I've been an engineer long enough: It's time to help create some future engineers and encourage them have the same fun I've had!
Great tip about making your core and back strong. I started doing this in July using the 7 minute workout (ua-cam.com/video/U6etLKswjq8/v-deo.html) and a few different HIIT works. Then, life got wacky in September. Now I'm trying to get back into it.
I NEVER THOUGHT TO USE IT ON MY LEGS! Going to try that now...
Wonderful story about physical therapy. I'm also a big supporter of trying therapies first when possible before more intensive interventions.
Did you see the new Dune trailer (ua-cam.com/video/n9xhJrPXop4/v-deo.html)? Curious what you think of it.
Love to hear that you're transitioning to more teaching related work! That's what we spoke about so many months ago before all this happened. Wonderful to hear you're taking actions on that, Bob!
@@drali The Dune trailer didn't "wow" me, but even if I had hated the trailer, I know I'll be watching the movies, probably multiple times...
Wow! Awesome! I never thought of this and now I’m writing a future journal (every night I write my thoughts and fears for the future and read it a month later). And will make my mental health bag very soon!
When I taught introductory psychology, I had all my students write letters to their future selves and turn them in at the end of the semester. Then, I'd mail the letters to them a year later. It was one of my favorite assignments!
@@draliThat sounds like a really fun way to engage a class! And I must thank you deeply!!
Just reflecting on my previous week reminds me how little the issues then effect me today despite my worry at the time. I’m holding out hope that it helps with this sort of mindfulness. Also, your chewing gum suggestion has been great at stopping me from unhealthily snacking on sweets which, during hay fever season here in Australia, otherwise leads me to being debilitated by full-body reactions. Somehow this wasn’t good enough at conditioning me to stop eating cookies! But your chewing gum suggestion has!! Thank you deeply once more!
Ps, please do let me know of any suggestions for studying psych while having a learning challenge (dyslexia, you bet I had to look up the spelling!). I have failed half as many subjects as I’ve tried and tried half as many as I wished! All the same, I want to be a professor of neuro-socio-psychology one day and feel like the three years of trying a bachelors and reaping only one year of progress is foreboding to say the least! Thanks for reading so much haha
What a wonderful video. This was really helpful; anxiety is new for me and this has given me control just by having something physical to go to when I need it. Thanks a lot!
I love this and so informative thank you
Awesome! What was the most helpful part?
@@drali daily goals and idea of collecting coping skills in one place very helpful efficient idea
Dark Inside yeah it sounds a little corny to collect them in one place but that same principle works very well with first aid kits. You know where everything is so you can easily access it when needed.
I like the framework of a coping skill as something that increases the number of ways you can respond to a situation. That's accurate.
The best ones do give you more options. But the thing here is what is an effective coping skill can change over time. Sometimes ones that gave us a lot of flexibility in the past done work so well in the future. We have to be open to trying new things.
Thank you so much for this video it helps me.
You are so welcome!
Very good video. I will try these suggestions. I am in the at risk group so I stay in a lot. Very depressing. I have turned the news off any only watch the weather. It’s all depressing. I do letter writing with some friends and send out bible messages like 2 Corinthians 2:1,3 which shows that God is the father of tender mercies and the God of all comfort, who comforts us in all our tribulation. This is a great help to me. Guess I need a bag to put things in too. Thank you.
Your mentioning of Trek white noise immediately earned you one more subscription today. Thanks for such a helpful & practical video.
Btw, Star Trek Adventures is absolutely fantastic. I have ran a game on rare occasion for some friends and it has been strangely rewarding in a way I hadn't expected.
I also do something similar with my phone since I relate a lot with what you mentioned about anxiety-inducing news, other social media posts, etc. THC also really helps big time with my anxiety (I actually have GAD from childhood experiences) and insomnia, but taking it sparingly is what has been best for me.
very good info love it... thank you.... for us Zuanhardie Family
Glad you enjoyed it
Doing yoga, walking my dog, Mimi, looking at pictures of happy memories, spending time with my family, reading.
Thank you! Just what I needed today. I’m new to your channel but I subscribed right away!
Welcome to our Psyche community!
Hope you are hanging in okay. So glad your back making new content.
Ali - thank you for this. Thank you for you. I will probably watch this more than once because the reasons for each of the items might lead me to choose a different item than you did - and yet serve the same purpose. I will be posting this on my FB page - everyone needs to do this. Thank you!
Thanks so much for your comment, lore! It makes me wonder if I can turn this into some type of poster or instructional...thing? I just love that idea how there can be millions of ways of apply this.
@@drali a friend of mine listened to the show from the FB link and took notes about how she would use the resources. I love that you could get this out to folks in a variety of mediums. People need this!
Thanks for such an awesome video! Take care.
Thank you!
I just discovered your channel. Thnx! I love it and look forward to more videos.
What a loving voice. I'm glad you have good speaking skills to go with it. Extremely enjoyed listening to you.
I think you just changed my life with the section on distress tolerance. This is something I've always struggled desperately with and I didn't even know it had a name, much less ever been able to find an effective way to do it. Thank you so much for the ideas in this video.
Thank you for sharing this. Its nice to get advice and also to be seen
Wow, first vid of yours I've and this is pretty sweet. I don't know why I haven't dove into the mental health/psychology side of UA-cam more when this is some of the content I love. Love how well put together and approachable the video and you are. Keep the good stuff up, you are appreciated!
I just found this channel and I already feel so much better. This is just what I needed. Please keep making these amazing helpful videos! ❤️
Just found your channel and loving it....making psychology accessible and truly meaningful for everyday and everyman. Fantastic content : D
Welcome back, Dr. Mattu! I gave up UA-cam for a month or so because I started a new job that is bringing me a lot of joy, but I plan on coming back once a week to watch videos ... I was very excited to see you in my notifications list today! (Ah, all your Star Trek references just make my heart sing!) :)
What's in my coping kit? Journaling, reading, and solving puzzles / problems are my big go-to forms of feeling better. I'm also taking naps when I need to without feeling guilty about it. I like to write stories, so fantasy / daydreaming is also a nice way of resetting and taking a little vacation from the daily stress. Creating is always helpful. :)
I'm so happy you're back! I hope the wildfires are put out now and that you're safe. I don't hear much about them on the news here, as we have hurricanes to deal with in Texas right now. Thankfully, this last one wasn't too bad for my family living down on the gulf coast. 2020 has been challenging, but we'll make it through. :)
So happy to hear your new job is bringing you a lot of joy, Xylene!!
Sounds like your coping kit has a lot of great options (that don't involve an on/off switch). I'm curious - for reading do you go fiction or non-fiction? I find it way easier for me to lose myself in a good memoir which kinda blends elements of both.
We are safe here. There are wildfires but they are mostly contained in my area. I hope you have continued peace out in Texas! 🖖🏽
@@drali I usually read science fiction or non-fiction. The last book I finished was A Truly Remarkable Thing by Hank Green. It was sweet. Now I'm reading Turtles All the Way Down by John Green (I'm on a Green binge at the moment). I love all of Malcolm Gladwell's non--fiction books that I've read and highly recommend reading his works; I could get lost in the way he thinks. :)
I'm glad you're safe! Live long and prosper! 🖖🏽
I think I would put drawing supplies, piano music, some holy cards, and a book in my emotional first aid kit.
I love this! Your amazing i have social anxiety and thats how i found your channel youve encouraged me to face my fears :)
I really connect to the scent idea as a snap pivot, I think I'll find myself some lip balms with different flavors/scents that r super easy to keep in my pocket. Yay for ideas!
I actually filmed me talking about my lip balm but cut it for time! Scents are AMAZING for both emotion regulation and distress tolerance. A scented bath can go a big way to help cope. Lavender is always one that helps me.
Yay you’re back!! Missed your videos. Also, love this idea!! I have not been doing well mentally so thanks for this! I need to be there for my kids and I just haven’t been the best.
Thanks so much for the warm welcome! I've got a few videos ready to go for the next few weeks. I also have been struggling so I wanted my first video to be something that might help everyone cope just a little bit better.
I love that backpack (and everything inside) but specifically where can I get a backpack like that one?
Haha, I was waiting for someone to ask because I love this bag so much! It's a Topo Designs Rover Pack (topodesigns.com). It's super durable, has amazingly tough zippers, and is easy to clean. After I spilled all that matcha inside I just emptied it out, tossed it in the washer, and it's totally fine. This specific color was a partnership with Madewell. I got it because it reminds me of Wolverine. But if I had to do it again, I might get one of the new Rover Pack Tech bags. They didn't have those available when I bought this bag.
Thank you!! I'm looking at their website -- very cool designs :)
I LOVE this idea, a first aid kit for your mental health!
First view of your show. Really enjoyable. Thank you.
Need to try some of these. Thank you!!
I just put in a black out blind. I generally have nowhere I have to be and get appointment for late morning or afternoon. I am up and down as my body desires to be. Things are going fine as I deal with what is now. Always Now! But I am plotting and planning the future presently. One should be prepared for whatever comes that is negative.
Honestly, water has been the answer to literally all of my health and mental stress problems. Water is just great. Seriously just stays hydrated peeps. Water can suppress urges to eat unhealthy foods that in turn make you lack energy.
i've made something similar to this with all my little space things! it's probably a good idea to expand it with other things as well.
I have a question about the sleeping mask, can you sleep on the side with it on, without the headphones being an annoyance? I have been thinking of getting one myself, but I do a lot of my sleeping on the side.
I'm a side sleeper. The headphones are small so I don't feel them much. There's cushioning on both sides (inside near your ear and outside near the pillow). BUT the speaker can move around so you want to make sure it's positioned in the right place before going to bed.
Funny how actually putting all these thing in a backpack makes it interesting to listen to.
Dr. Mattu, another thing for improved sleep is Kiwis! I think there’s a couple journal articles talking about kiwi consumption before bed and improved sleep quality. Also, pistachios have lots of melatonin in them which help with jet lag.
I'll have to look into that, I love both kiwis and pistachios!
Finally a new episode!!
It's good to be back!
@@drali Hi Dr. Ali Mattu I'm a first year psychology student and wanting to be a clinical psychologist can you make a video about different types of talking therapies and how to apply that in different mental health disorders?
So grateful for your videos. I send these videos to the families and clients I work with in Educational Therapy. You always have concrete and accessible tools to share. Are you familiar with ET services? Wishing you ease, joy and peace.
Thanks so much for your kind comment and thank you for the work you do to help students!
My scooter makes me feel like a kid again, too. Like a little scamp!
I just enjoy the feeling of going fast. It's so much fun!
You had me at falling asleep to the warp core.❤️
very encouraging video; lot to learn from it
You're such a trekkie! Great vid, great tips
Thank you!!! 🖖🏽
I just order the headphone sleep mask after watching this. I have been GLUED to my headphones the past few months. even though they are the big kind I noticed how much wearing them and listening to UA-cam videos was helping me feel less anxious. even when I go to bed and throughout the night. (at least it was. UA-cam has been going crazy adding a million mod roll ads to every video i try listening to lately which has.... not helped me calm down. the interruptions kind of trigger the anxious feeling back up. nevertheless I can't wait to try out the new headphones for bed!
I know not everyone can afford it and it's not available everywhere but if you watch a lot of UA-cam and have the means getting a premium account is AWESOME. Every UA-cam ad is gone. I haven't seen one in...3 years? Super recommend it.
I LOVE YOUR VIDEOS
Thank you!!!
Just recently gone through a rough breakup that made me anxious, because the timing was terrible and by terrible I mean, I got into an argument with my mother that really damaged me mentally and caused me to move out of state I couldn't deal with her. As of now I'm out of a job and wondering how I'm going to pay the next set of bills. Since I've been having to cope with stress for years I learned that exercise helps immensely, eating better also helps, but that's also about timing. your pallet is important as well. Always eating plain, tasteless food will make you very depressed so I liked eating parfaits with lots of fruit and ate a lot of fruit throughout the day and you can finish with a strong dinner that you shouldn't have for every meal. For those in the moment coping moments I usually have something strong in bitterness, sourness or sweetness. I learned that to have some form of soul food snack during those times that you know you or a loved one enjoys and for me that's usually something my grandmother introduced me to that she really enjoyed.
This is already too long so there's
finding new hobbies
reading, writing, sewing, drawing, beading, crocheting, cooking, baking, gardening
finallly dr u back!
It feels so good to be back!!!!
Good too see you back, with a great video.
Maybe i should put a hamstee in my coping kit, when i am stressed i like siting and cuddle with one of my hamsters.
Reading is always a good thing for me.
I listen to quite a few podcasts, right now the one i listen to most i monstertalk, because i wanna get through all the episodes.
Thanks for the warm welcome back!
Podcasts have been a great resource for my wife's coping kit. She's literally listening to one right now.
Animals can also be AMAZING at helping us cope!
Dr Mattu where does one get such a Night Mask wiith a'blue tooth added I with white noise or soothing music? 🎶 '
ty ty ty for the sleep mask w/Bluetooth suggestion!
I took notes!!!
Hope it was helpful!
I have trouble sleeping since the pandemic struck, too. Ah ha! I also started to listen to white noise every single night!
White noise is the best noise.
I was reassured watching this that I use many similar coping strategies that you do but I am just coping, feeling the weight of the pandemic, hope is elusive
Muscle twitching can also have to do with electrolytes. You have to keep the hydration level right, but also electrolyte levels right - if you drink a lot of water, it can make electrolytes lower. Recommendation, generally: drink sufficient water but take a general electrolyte supplement or at least a magnesium supplement. Especially watch your electrolytes with heavy workouts and times in the heat.
Good idea : ) A to-go bag offers something more than a mental health first aid kit. It is available for emergencies as well as offers preparation for longer journeys. The careful thought and tailoring to break the larger task into different, yet usefully concise approaches could really be beneficial. ( Pack light, right? : )Thank you very much.
I’ve just discovered your videos recently after applying for my MS in Mental Health Counseling. You have affirmed that this is something I want to do. Any advice? I only took Intro to Psych in Undergrad, but thoroughly enjoyed it.
Can’t wait to see more videos moving forward! Keep up the great work.
Welcome to the community! For therapist advice, check out this video: ua-cam.com/video/neeh0Acc3j0/v-deo.html. That's a great starting point. This one might also help: ua-cam.com/video/Suh4ayAp2Ds/v-deo.html.
Good luck on your journey, Ryan!!
Do you have a link to the face mask with the audio capability?
Do you have a link to the sleep mask?
I don’t have actually in my opinion being emotionally down is also part of life and i even play sad songs during. I feel the emotions all through
I love feeling feelings too! And that's a great strategy in most situations (spoke to that more here: ua-cam.com/video/_PxY-SPGl4w/v-deo.html). These skills can be particularly helpful when we are dealing with A LOT of challenging emotions or if we are vulnerable to experiencing more intense emotions (through biology or experience).
Personally a sleep mask i can't handle its too sensory deprivating for me also for me my phone personally is my AAC device so I need that on me at all times
Wow guess who's back?😎...great to see you sir. Do post regular videos. Hope your doing well 😊
UA-cam please help me someone was on my account commenting bad stuff on my videos please help me in any way
Great ideas 😊
Thank you!
Such a great video! Made me laugh initially but also very good information conveyed once again! What is your NUMBER ONE coping skill that you would tell everyone about? We usually have one that we lean on more than others right? In today's covid world - coping has become even more important right?
I find making art using Watercolours helpful. It calms me and I get a sense of achievement by having a pretty picture at the end :)
That's a perfect example of a hobby or activity that absorbs your mind and you can keep working on for a long duration!
Hey I do not know if you are still making videos or not but I had a question for you. If you can answer it. I am about to start my masters degree in clinical psychology. Is it a good idea for me to continue after my masters degree to get my PHD. and what do i need to prepare for for my masters.
My Bible (two versions) goes in my coping kit. Think I need to add a soft stuffed animal, too.
My coping kit includes- counting my 'wins' from the previous day first thing every morning - I mentally go through all my or my daughter's little accomplishments from the past 24 hours and count them on my fingers. It doesn't matter how big or small. I was already doing this before the pandemic struck. It helps me to start the day on a firm emotional foundation.
I love how this skill helps you stay present on recent events and also focuses you on gratitude!
Weed is my bag of coping
New meaning to "Bug out bag"
How can I get that back pack lol😁
Topo Designs Rover Pack.
11:08
Did you read it
Sir i have interest in psychology
And i want to get teached by can you help me???
I am from india sir
Keep watching The Psych Show and I'll keep teaching.
@@drali okay as you say sir
I have many coping techniques
;_; I think I need a coping kit a lot
Saludos 🙂
Hello!
Glad to see you back
Good to be back!!!
Semantics, but not "just" semantics. This is not a "post-pandemic world" as it is still "a pandemic world." October 16, 2020.
I stopped drinking caffeine 4 years ago I sleep like a baby.
Glad to hear that's helped you sleep!