Lesson 1: How to Reduce stress, anxiety, panic, and depression

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Hey there,

Thank you so much for joining this free course! I hope you learn some amazing ways to feel better and enjoy life more over the next few days!

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Today I want to share my top tips to reduce stress, anxiety, worry, and depression.

Besides robbing your life of joy, these emotions slow the healing process and make it hard for your body to maintain great health.

My first recommendation is a powerful little book I learned about years ago.Skydive

The guy who first recommended this to me seemed like he had the world in the palm of his hands. He owned a successful business. He had a "picture perfect" family. And he had the coolest hobby in the world: he was a pilot for a skydiving club, taking adrenaline junkies up 15,000 feet and letting them jump out and experience the rush!

So when this guy who seemed like he had it all figured out shared this book as the "book he was most thankful for" it made me take notice.

How to Stop Worrying & Start Living by Dale Carnegie

I read it personally and felt an instant decrease in stress and worry. I also looked back on times I felt depressed and saw that this book would have offered me the most simple and effective solutions. I wished someone would have given me this book during the lonely and dark times.

When my wife, Val, was going through nursing school she had a practical exam instructor who was cruel and cold. I saw Val's anxiety ramping up and feared a tipping point into panic attacks. I convinced Val to read this book and I saw calm come back into her life. Val more recently shared with me that she carried this powerful little book around in her backpack the rest of the way through nursing school.


Val & her backpack 🙂

I remember a time when a man who had been coming to see me periodically for a couple years referred in his wife.

After she got to know me a bit she asked me, "Dr. Krohse, do you remember that when my husband first came to see you he was dealing with anxiety and had started having panic attacks?"

"No, I don't actually remember that" I answered honestly.

"Well you recommended a book to him and he actually bought it and read it. I just wanted to say thank you because that completely stopped his panic attacks." She said.

I was blown away to hear how I had helped their family just by sharing this book.

I probably recommend this book in person about once every two weeks.

If you're reading this page now and feel you'd benefit from reading this I want to remove any barrier and give you motivation to actually read it.

Shoot me an email and I'll personally buy you the Kindle version of the book for you to read on your tablet, phone, or Kindle.

Just promise me you'll actually read it if I get it for you. It can give you that extra little push to improve your state of mind and keep stress, depression, and worry from slowing the healing and health maintenance processes.

And if you get as much value out of it as I think you will maybe you can pay it forward some day for a friend, family member, or coworker.

My second recommendation to reduce stress is what I consider to be the most valuable book on having fulfilling relationships.

The Five Love Languages by Gary Chapman

Many people feel extra stress because the important people in their lives don’t communicate their love and appreciation through the right “language”. This book will give you an understanding of what you need to feel loved and fulfilled, and also how to truly build up and best love and appreciate the important people in your life.

Anyone who joins the Compass ChiropracticDes Moines, Clive, West Des Moines, Urbandale, Windsor Heights Chiropractic Team team as an employee is paid to read this book within the first couple months of employment. Partly I want them to communicate with patients in a warm and caring way. But also, I want all their relationships with friends and family and significant others to be as fulfilling as possible. I believe the more my staff feel joy and love in their lives, the better the culture will be at Compass Chiropractic! That benefits both you as a patient and me as their coworker 🙂

For you I encourage you to read this book or at least watch the video below. Look for ways to love the people you care about through THEIR top languages. Share with them what languages mean the most to you.

The concept is so simple but the results of understanding it can profoundly improve your life.


Do you have someone in your life who is truly toxic? They stress you out and drag you down. 🙁

If you were in my office I’d write on my little recommendation pad:

Boundaries by Henry Cloud

I personally haven’t read this one, but have heard it recommended numerous times by personal finance guru, Dave Ramsey.

A few years back my dad was working under a boss who was a total Dick. Seriously, that was his name and accurate descriptor. It truly hurt to see the stress Dick caused my dad.

I bought my dad the book Boundaries and wrote a note of encouragement on the inside of the cover.

So if you have a thief of joy in your life and have been unable to set clear boundaries definitely pick up this book to learn the mindset and framework to move forward.

My dad, mom, nephews and niece <3

I hope you get some value out of these recommendations and that they accomplish the goal of reducing negative emotions and empowering your body's healing potential.

By all means share this page with any friends and family who you think might benefit. I’m happy to buy them the Kindle book as well if they’d like it.

And finally, if any of these recommendations help you please let me know. Whether it’s a month from now or five years from now, a quick note letting me know I helped will 100% make my day.

- David