Play It Away: A Workaholic's Cure for Anxiety (12 page)

A friend recommended that I check out T.R.E. (Trauma Releasing Exercises), which helped him conquer his anxiety. I watched a few videos of T.R.E. on YouTube and immediately thought it was fake. The clips showed people lying on the ground as their bodies went into spastic tremors. Their movements looked comical and freaky, like they were in the middle of an exorcism.

I learned that tremors are a natural means for mammals to discharge excess energy after a traumatic event. The tremors release our body’s surplus of adrenaline after it’s no longer needed for survival. I watched footage of antelopes, bears, and other animals that had narrowly escaped an attack. Their bodies instinctively trembled for a few minutes, and then they’d act calm and normal again.
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It was fascinating.

Unlike most species, adult humans typically prevent themselves from having tremors. Why? Because we avoid behavior that makes us look weak or vulnerable. In other words, we are so self-conscious that we unknowingly block our body’s natural (yet embarrassing) function during times of great stress. As a result, we make it very difficult to overcome trauma because we’re constantly holding in so much excess energy. Thankfully, T.R.E. can help.

T.R.E. was originally designed as a safe and easy way to induce tremors. Anyone who has gone through extreme trauma, from the emotionally abused to war veterans, can use these exercises to their benefit. The exercises take about 20 minutes to complete, and they’re intended to induce tremors by exhausting your leg muscles.

I bought the official T.R.E. book on my Kindle (see the resources for the link
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), and went through all the exercises. After I completed the full circuit, I lied on the ground and was STUNNED as my back, hips, and legs shook rapidly in sporadic bursts for 20 minutes. The tremors weren’t painful at all; the sensation actually felt relaxing and natural. I was just astounded by how vigorously my body shook. I looked like a vibrating cell phone. After my body’s tremors finally subsided, I went to lie down on my bed and immediately fell into a deep sleep.

I performed these exercises three nights per week, for three weeks. They were hugely effective for releasing the physical tension my body was holding in. I can’t show or describe all of the exercises here, as I don’t want to take credit for a routine I didn’t create. But if you’re interested in giving T.R.E. a shot, you should check out the book in the resources below.

I know T.R.E. might sound kooky, or even a little scary. But it’s really not bad at all. It’s basically just a series of stretches that help your body thaw itself out by alleviating your chronic tension. Your tremors will definitely make your body move in strange ways though, so be sure to do these exercises in a relaxed environment where you won’t feel self-conscious.

FREQUENCY:

Every other day for three weeks. Then as needed.

COST:

$10 for the book.

DO IT NOW:

Visit traumarelease.co.nz and watch the 8-minute Tremors video to see how it works.

RESOURCES:

Trauma Releasing Exercises
(playitaway.me/tre)
This short book explains the trauma recovery process in uncomplicated language. The last chapter includes photos and descriptions of the exercises, which elicit tremors that release deep chronic tension in the body.

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If you’ve ever seen a little dog shivering from the sound of loud fireworks, then you know what tremors look like.
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I have no affiliation with T.R.E. or David Berceli (the doctor who came up with it). I’m just a fan because the technique worked well for me.

Bonus Points

5-Minute Cold Showers

I hope you’re ready for another crazy suggestion, because I know for a fact most people will read this section and immediately say,
“I would never do that!”
It’s up to you, of course, but this tip is definitely worth trying out.

I first discovered the benefits of cold showers while I was working on
The 4-Hour Body
. In the book, there’s a chapter called “Ice Age” which features the story of Ray Cronise, a material scientist at NASA who tripled his fat loss through intermittent cold exposure. Ray did things like drink a gallon of ice water each morning, take ice baths, and go on “shiver walks” in the winter without a jacket.

Increasing fat loss wasn’t particularly interesting to me, but I was fascinated by the effects that cold exposure could have on a person’s well being. For instance, I discovered that being in cold water for extended periods was a natural remedy for warding off depression and improving the body’s immune system.

During the month I healed my anxiety, I started taking 5-minute ice cold showers every morning. I always felt great afterwards, and my anxious energy was tempered for at least an hour.

My routine was simple. I’d start with 30 seconds of warm water, and then I’d turn the faucet all the way down to the coldest temperature. Then I wove a tapestry of obscenities for 100 seconds as the freezing water pounded on my back. Then I rotated clockwise, lifted up my arm so the water could hit my left side, and counted to 50. I rotated two more times so the cold water could douse my front (100 seconds) and right side (50 seconds). After the five minutes was up, I felt
extremely
awake and energized.
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FREQUENCY:

Every day for ongoing benefits, such as reduced depression and increased energy.

COST:

Free.

DO IT NOW:

Hop in the shower. Twist the faucet to the coldest setting for 30 seconds. Feel the shock, swear profusely, and survive.

RESOURCES:

The 4-Hour Body
(playitaway.me/4hb)
If you want to read the full explanation on how extremely cold temperatures can be good for you (along with many other cool health-related tidbits), check out
The 4HB
. It’s one of the most highlighted books of     all-time, according to Amazon.

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Some people report that cold water has a tranquilizing effect. This has never been the case for me, but you may want to try your first cold shower on the weekend so you’re not falling asleep at work.

End of Week 3 - Assessment

• Did you schedule meals with your healthiest friends this week?
  
• Did you physically express any frustration you’ve been feeling?
  
• Did you initiate an open discussion with anyone you’ve been avoiding?
  
• Did you try the Trauma Releasing Exercises?
  
• Did you try taking a cold shower?
  

Ongoing

• Remove Your Anchors
  ?
  
• Guilt-free play with friends?
  
• Bed at the same time?
  
• Nap after lunch?
  
• Observing thoughts in the morning?
  

On a scale of 0 - 100%, how much did your anxiety drop this week?

Week 4

Heal Your World

Live in a Happier Environment

Take an Unplugged Nature Vacation

Intentional Acts of Kindness

Live In A Happier Environment

Living in downtown San Francisco was a major drag on my energy. For my friends, it was a vibrant city with an innovative culture. For me, it was crowded, dirty, and noisy. My friends saw entrepreneurs and artists. I saw workaholics, homeless people, and traffic.

My environment wore me out, so each weekend, I drove across the Golden Gate Bridge for a hike in the hills or to hang out on a secluded beach. That helped a lot, but it still wasn’t enough. I wanted to move out for good. The problem was: I felt trapped by all the stuff I’d accumulated. The things I owned were preventing me from packing my bags and moving out.

I decided to get rid of any possession I hadn’t used in the last 30 days. I spent a weekend listing items on eBay and Craigslist, and donating stuff to the GoodWill. I didn’t care if I only made back 10% on what I originally paid; the physical and mental space I regained was worth far more than the financial hit.

After I got rid of the majority of my possessions, I told my roommates I was moving, and sold my remaining furniture to the person who took my spot. When I arrived in a remote mountain town in Colorado (where I lived for the next several months), I immediately felt better. Things were quieter, calmer, and cleaner. I could breathe easy and relax. I felt sane again.

Whether you’re consciously aware of it or not, you are affected by everything surrounding you – your possessions, your room, your home, your friends, your neighborhood, and your city. If your surroundings aren’t conducive to your health and happiness, you will feel exhausted all the time. But if your environment is completely aligned with the life you desire, you’ll feel rejuvenated. You’ll come alive.

The first step is to pay attention to how you feel in the rooms you spend the most time in
– your bedroom, your living room, your kitchen, and your office. Eliminate any possessions in those rooms that make you feel annoyed or overwhelmed or tired. Just get rid of them.
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Adjust the lighting, coloring, plants, artwork, and furniture until you have an arrangement that makes you feel light and happy. Keep those rooms clean. Open your doors and windows to get the air flowing. Only allow people you genuinely like inside. Kick anyone who drains your energy out.

The next step is to pay attention to how you feel when you’re in different environments
– the city, the desert, the plains, the mountains, and the ocean. Where have you felt your best? Where do you come alive? Try to spend more of your time there. If you always feel your best in a certain environment, consider moving there with friends.

FREQUENCY:

As needed.

COST:

Free to very expensive, depending on the cost of living and how drastically you change your environment.

DO IT NOW:

Make your bed. Clean your room. Donate, sell, or throw away something you haven’t used in the last 30 days. Schedule a day trip with a friend to your favorite environment this weekend. If you’re thinking about moving, rent an apartment in your dream location for one week (use AirBNB.com).

RESOURCES:

Numbeo (numbeo.com)
Free tool for comparing the cost and quality of living in cities around the world.

TaskRabbit (taskrabbit.com)
Want to hire a monthly cleaner? Need some assistance moving out? How about a feng shui expert? Whatever you need help with for improving your environment, you can find a temp worker on TaskRabbit to help solve your problem.

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Material possessions and money are replaceable. Removing physical clutter, however, is priceless. Instead of buying and owning better possessions, try to invest more of your money on fun experiences with friends (such as a road trip, a team sport, or a group dinner). Experiences are what create your fondest memories, enrich your life, and bring you closer to the people you love.

Take An Unplugged Nature Vacation

People in the city are goin’ insane.

—
S
TEVE
M
ILLER
B
AND

Whenever I’m feeling burned out, I force myself to take an unplugged nature vacation.
I relocate to a scenic environment where the skyline isn’t cluttered with buildings or human activity, then I disconnect from every device with a screen.
No phone, no television, no computer. That means no texting, no calling, no email, no Facebook, no Instagram, and no
Seinfeld
. Only nature, face-to-face interactions, and books are allowed.

Unplugged nature vacations are incredibly refreshing. My mind always feels like a stuffy room that gets a sudden rush of fresh air. Instead of feeling tired all day long from a steady diet of internet content, I’m rejuvenated by real life again.

Unplugged nature vacations don’t require you to buy camping equipment, to travel out of state, or to pack overnight bags. All you need to do is eliminate screens and surround yourself with Mother Nature for an extended period of time (ideally longer than 24 hours
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). You can take a vacation by yourself, or you can go with your friends. The point is just to disconnect and be in nature.