Best protocols for reducing anxiety

To manage anxiety, Andrew Huberman suggests several techniques:

1. Social Connection: Engaging in social connections can be a powerful way to mitigate long-term stress 1.
2. Writing Protocol: Writing about stressful or traumatic events using a specific protocol can have long-lasting positive effects on mental and physical health. It involves writing about a stressful event for 15-30 minutes on either consecutive days or spread out across weeks 2.
3. Quality Nutrition and Sleep: Ensuring quality nutrition and regular sleep supports the autonomic nervous system, helping to regulate fear circuitry, clear thinking, and trauma relief 3.
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     1

     Social Connection Insights

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     2

     Writing for Healing

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     3

     Overcoming Fear Factors

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     4

     Breathing Techniques

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4. Breathing Techniques: Simple breathing practices, like the double-inhale followed by a long exhale, known as "physiological sighs," can quickly reduce stress and anxiety 4.

These methods can serve as foundational elements to build a more comprehensive approach for reducing anxiety.