How to Turn off the Fear Response 12/30 Create a Sense of Safety
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- Опубліковано 26 кві 2021
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Sometimes we feel like we're in danger even when we're actually safe. In this video you're going to learn four skills to turn off this fear response, aka the fight/flight/freeze response, and restore a sense of calm in your body and mind.
When we believe we are in danger, our body and mind create the fear response, the same physical anxiety reaction as if we were in actual physical danger. This is the fear response, aka the fight/flight/freeze response. This keeps us stuck in FFF response (NS hyperarousal). How we think about things and how we interpret our situation creates a sense of either calm or fear.
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Therapy in a Nutshell, LLC, and the information provided by Emma McAdam are solely intended for informational and entertainment purposes and are not a substitute for advice, diagnosis, or treatment regarding medical or mental health conditions. Although Emma McAdam is a licensed marriage and family therapist, the views expressed on this site or any related content should not be taken for medical or psychiatric advice. Always consult your physician before making any decisions related to your physical or mental health.
About Me:
In therapy I use a combination of Acceptance and Commitment Therapy, Systems Theory, Positive Psychology, and a Bio-Psycho-Social approach to treating mental illness and other challenges we all face in life. The ideas from my videos are frequently adapted from multiple sources. Many of them come from Acceptance and Commitment Therapy, especially the work of Steven Hayes, Jason Luoma, and Russ Harris. The sections on stress and the mind-body connection derive from the work of Stephen Porges (the Polyvagal theory), Peter Levine (Somatic Experiencing) Francine Shapiro (EMDR) and Bessel Van Der Kolk. I also rely heavily on the work of the Arbinger institute for my overall understanding of our ability to choose our life's direction.
And deeper than all of that, the Gospel of Jesus Christ orients my personal worldview, sense of security, peace, hope, and love. www.churchofjesuschrist.org/c...
If you are in crisis, please contact the National Suicide Prevention Hotline at: suicidepreventionlifeline.org/ or 1-800-273-TALK (825) or your local emergency services.
Copyright Therapy in a Nutshell, LLC
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We are getting such valuable content for free. I don't think anyone can complain about the ads or sponsors.
@@xboxswitch9457 Lol u really need therapy. Anyways why r u so upset as I said this amazing content is free and u still find a way to get worked up
@I don't know you Bob true. It's not like we have to buy the advertised products.
I’ll take ads over $120/hr!
Agreed! Well, they could complain but if the breathing video works...
Thank you so much for your insight! You’ve really helped me get through some very important things in my life.
Sometimes I put your videos on and imagine you’re my actual therapist and I always feel so comforted by our imaginary sessions.
I JUST thought the same thing. I can't get to therapy at the moment so this really helps. I think the books in the background make me feel like I'm right there in the office. It's very personal (in a good way.)
Ditto that
Same 💖💖
Yeah same lol
same...
I've had constant panic attacks for a month straight. Never been through this before. I thought my brain was broken n that I'd be stuck like that forever! After watching all your videos daily on how to regulate I am doing do much better! You've saved my life! I thought I was going to end up in hospital but I got through it! I love you and Thank you from the bottom of my heart! I am safe!💖🙏
I'm there now....everyday for 8days now....along with perimenopause...so fun.😭any advice??
Wow!!!
Been here aswell.. 5 intense panic attacks per day. Thats how u start ur full recovery sadly
Same here pal❤ I'm so proud of us
@@liztowers2058To keep practicing the adaptive strategies that keep u from spiraling down
Psilocybin saved my life. I was addicted to heroin for 15 years and after Psilocybin treatment I will be 3 years clean in September. I have zero cravings. This is something that truly needs to be more broadly used in addiction treatment.
The Trips I've been having have really helped me a lot,I finally feel in control of my emotions and my future and things that used to be mundane to me now seem incredible and full of nuance on top of that I'm way less driven by my ego and I have alot more empathy as well
@Micheal Harris Can dr.sporess send to me in Ny?
Dr.spores is the best, he's been my go to for anything psychedelics.
I think these are bots
Can I ask you something
1. Check out your interpretation of events
2. Challenge them
3. Ask "Where is the survival fear here?"
Another great lesson. Thanks.
Thanks Peter!
Going to the dentist. Facing psychical pain I can live without.
It’s the one damn fear I can’t get over.
@@tommyjones1357 me neither. It's so frustrating and scary not being able to overcome the fear of going to the dentist. It doesn't help that all my past dentists have done painful procedures and promised pain medicine if needed. Then disappeared on the golf course not taking calls while I suffer waiting on a callback. Lol.
@@marymcinaney7242 i finally faced my fears and I’m very glad I did. As an adult, if your dentist sucks, just leave. It is very uncomfortable and the fear is in our head. You get used to the discomfort. I am getting 4 deep cleanings. Finished 3 and my teeth look great so far and my morning breath is gone! So when he’s drilling away at the teeth, I feel good knowing he’s making them healthy again. Gums went from red to pink! The last quadrant of my mouth is a nightmare compared to the three that are now clean.
This was my biggest fear in life and I faced it after 20 years. Now I believe I can do anything! Honestly, it’s not the drills that scare me. It’s the shot in the back of the mouth when they numb you. It’s not pain. It’s discomfort. I mean: It’s the ultimate discomfort. But once you develop a sense of trust and have faith that the person inside your mouth is helping you in ways you cannot help yourself, you will develop an appreciation.
And if it hurts, they can numb you more. By that point, you don’t even feel the needles. But the worst part is the high screech of the drill. Lol
@@tommyjones1357 can't you take a pain killer? you're not at risk of permanent harm. It's just an unpleasant experience.
My anxiety levels are severe. I don t know what happened but the last 10 years I am in a state of constant anxiety. I feel helpless. Thank you for your videos.
Sending you love...❤️ I have also experienced chronic anxiety, and coaxing my nervous system and mental wiring out of it has been daily commitment. Trauma and neuroplasticity are both very real. Do you have a therapist already?
@@keshakellogg5995 No I don’t have a therapist,I am trying on my own but I am filling stack...... thank you for your love ❤️ and interesting!!!
Ketogenic diet and intermittent fasting helped to better my anxiety a lot. Dr Berg on UA-cam is my new doctor. I’m also doing wimhof breathing with cold showers
@@janiss3700 thank you so much!!!!
I feel the very same way!!
I cannot understand how this woman is not going viral ??? She is amazing!!!!
She has many viewers. Most people are never conscious enough to recognise about there bodyly feelings.
Can't Thank you enough.. I am from a less developed country where therapy is not much accessible. When I see your videos I feel like I'm in a session with you. I am grateful. This literally changed my life.
Bangali?
@@nilufaliza6749 hi
I am also from India and suffering from anxiety and depression. I feel very guilty because I think I didn't do my studies as I should have been financial condition is not also good everybody thought that I would easily get a govt job and now when I think about this It scares me as hell constant anxiety I don't know what to do how to do.
Same @@arjit_prakash
Almost all anxiety is about the future, not the present. In the exact moment of the present, which is all that exists and all you have ever experienced, things are usually pretty decent or even great!
Usually....
C.p.t.s.d.???
That's the case.
This isn't the case when you have chronic physical illness. The pain causes the present moment to be horrible and creates massive anxiety about the present AND the future
Depends, but yeah maybe generally
I'm a childhood cancer survivor and I have trauma and PTSD from so much of that. I went through so much including a bone marrow transplant, full body radiation and lots of chemo. Was given 0% chance to live at one point... Fear was rooted in me at that time I believe. Plus I have so much more I've been through physically and emotionally... I still getting rid of fear to this day but I'm continuing to trust the Lord and I've been delivered from so much already!🙏🏻🙏🏻🙏🏻
Thank you for this video, so helpful and informative!!🙏🏻💕
I’m praying for you ❤️ Cancer is awful, I’m so glad you’re still here
I think you have a special purpose and that is why God gave you that battle- You are a strong soul and you are meant to overcome and become more dedicated to truth and helping others
This world is so shallow- when God makes you look so deep down into life it is because God wants you to rise above this world and find the deeper truth that will guide you through.
I send love and hugs and blessings to you! 💞💞💞
I had cancer at 31 yrs old. Stage 4 then went in remission. ALL was good. But then 2 years later it came back did treatment for a year. Now in remission again. I know i have PTSD from this. Ive always been a positive person but bc something so tragic happened unexpectedly its hard not to be affaid of it happening again.
I try to relax more often and not overwhelm myself with my triggers. ALSO being more present, focusing on the moment and being thankful for the little things in life that are actually good things. Food, nature, friends etc. Plus bible reading, prayer help a lot.
HUGS!!! STAY STRONG....❤❤😇🇭🇷🇨🇦
@dok_usa same 🥹🥹🥹
Thank you so much for saying that changing perception in an abusive relationship won't help. Those who are in abusive relationship hear this a lot - "You are overthinking. Just change your perception. Think positive."
I never heard a therapist validating that a person can feel unsafe in a safe place the way you did in this video. 🙏🙏
I woke up early this morning and my first though was “Did I wake up to die?” This mentality is destroying my mind and exhausting me. Your content helps me so much and I’m even currently in therapy and she’s lovely. Thank you!
“It’s not a bear. You’re safe.” - so creative, concise, and helpful💙
its worse its my 1980s chola mother everybody run she has her bible and shes drunk!!!!!!!!!!!!!!!!
It's not a bear. It's a teddy bear 😊
I'm not in a place financially where I can afford to pay 160$ Canadian per hour (market rate) for therapy nor do I want to take the spot of someone else who's genuinely severely strapped for money by opting for a sliding scale therapist. Thank you for making these resources available to us free of cost.
Thank you for this great video. I've been struggling with anxiety my entire life. I can't remember a time, when that wasn't controlling my life. In '19 i had a blood clot in my brain and things just had to change from then on... I'm now 44 years old, and i've come a long way since then... I think the most important thing i've realized since then, in terms of how i deal with my anxiety, is to admit to myself, that i'm no victim. Life threw me a rough hand, and it's not been easy. A lot of sh!t happened to me, and i did a lot of sh!t to myself. But i'm no victim. - And then after admitting that, i had to then start taking responcibility for myself, and my actions. And the only one that i have to hold accountable, is me... - And i had a long time, where i had a big problem comming to terms with that... I felt it to be a very egocentric way of handling things... But, really... Dealing with your own sh!t... You HAVE to focus on your ego... So it is... And that's ok...
My daily anxiety have gone from a 7 or 8, to a 2 or 3... And it's also helped a great deal, that i've started doing daily exercises... As i start to feel stronger physically, i feel less anxiety... It's a good feeling... ;)
But that's my little story.
This is very inspiring story! Hope and pray for the best for/in you!
Jesper. Believe in your self…you are a success story.
Thank you for sharing. I’m fighting with my ego every day
Thank you for sharing, this helps a lot - to know one can actually change from a very anxious person to a more calm person.
Thank you for sharing your story ❤
My perceived danger or stress response and anxiety always deal with making an assumption about what COULD happen in the future. I get angry and stressed over that as I can't control it. This is a big source of my own unhappiness and I want to learn to use logic and calm to dissolve this in my life.
As a person who struggles with general anxiety, this has been the most applicable and useful video for me in this course so far. Thanks!
To rrr
im so glad you said ‘struggles with’ not ‘suffers with’ xo hope youre doing well on your journey!
@@HannahsLiving Your breath is directly related to your mind [brain] causing anxiety-stress. For a relaxed life sit on a chair, back erect, hands on lap with palms upwards, eyes closed, be still and observe your natural incoming--outgoing breath and body sensations for around 10-15 minutes. Be as still as possible. Many thoughts will come which is ok--slowly negative thoughts will reduce and your mind will relax. During your daily activity keep observing your breath consciously. Best part is mood swings also reduce. Do the above meditation daily to feel relaxed. For more transformation enter the following on google search and listen with headphones before sleep and if possible in the morning-52Hz affirmations for health and healing you tube”. Best wishes. Shyaaam Sir. -Counsellor.
1
Rachael, Your breath is directly related to your mind [brain] causing anxiety-stress. For a relaxed life without anxiety-stress sit on a chair, back erect, hands on lap with palms upwards, eyes closed, be still and observe your natural incoming--outgoing breath and body sensations for around 10-15 minutes. Be as still as possible. Many thoughts will come which is ok--slowly negative thoughts will reduce and your mind will relax. During your daily activity keep observing your breath consciously. Best part is mood swings also reduce. Do the above meditation daily to feel relaxed. For more transformation enter the following on google search and listen with headphones before sleep and if possible in the morning-52Hz affirmations for health and healing you tube”. Best wishes. Shyaaam Sir. -Counsellor.
Best advice is get over it 👌 sounds harsh but yeah if u got anxiety just stop thinking and then you can live
the power of the statement she made cannot be overstated: "We're not dependent on our circumstance to feel safe. We create emotional safety within ourselves through integrity. We create emotional safety in our relationships through consistency and compassion. We create physical safety through our perceptions and our action as needed."
I freeze and panic with men/confident people, who seem to trigger me to feel inferior and vulnerable=in danger), and then afterwards I go over it in a self-critical way, feeling shame and embarrassment over things I said or the way I acted as a result. Which then makes it even worse!
I’ve lived with this all my life since suffering a lot of violence and abuse in many situations with many people. Hence many triggers.
I did seek help once but the counsellor basically said she couldn’t cope with all of it!
So I’ve worked on healing myself, and I have succeeded in many ways but this fear response is something that I’ve tried and failed with. I tend to forget any promises I’ve made to myself to relax and breathe when I’m in panic mode.
This video resonates so strongly with me and I now have proper, structured tools to help me and to practice and I thank you so much! I’m determined not to live like this any more and I’m going to change those neural pathways to calm! Thank you 🙏 ❤
I’m so happy I found your channel. My parents struggle with money & we don’t have insurance:(. & I have really bad panic and anxiety attacks on death & stuff like that. So many of your videos help me!
One of the things that helped me with the fear of death is every time that falling feeling happens in my chest as i suddenly feel death is to think that every time your body does this is because its waking you up to the things you aren't doing or the life you aren't living. I hope this helps you as it did me. With time every time that death idea comes up you immediately ask "oh what is it that I'm not doing then". Hugs from Portugal
Jani N thank you very much. I will try this technique and see if it works for me. I’m willing to try anything because it’s such a scary feeling. Thank you again ❤️.
you might wanna try happy wealthy healthy family subliminal on UA-cam, I hope it help..💓
Our insurance doesnt cover mental health so I appreciate this vids too.
So sorry :( I felt led to tell you to pray ❤️ Praying in Jesus name is more powerful than anything. I’ll pray for you too. Jesus, please help Kats with the anxiety she has been feeling. Please help her nervous system to settle and clear her mind so she can navigate stress and ride the waves and know that you are in control. Please help her to surrender and have courage. Please fill her with your supernatural peace. In Jesus name, Amen :)
I think of scary thoughts like losing my job much of the time. Ironically, I think worrying about my job makes me less effective in it, potentially making that possibility slightly more likely.
Edward, Your breath is directly related to your mind [brain] causing anxiety-stress. For a relaxed life sit on a chair, back erect, hands on lap with palms upwards, eyes closed, be still and observe your natural incoming--outgoing breath and body sensations for around 10-15 minutes. Be as still as possible. Many thoughts will come which is ok--slowly negative thoughts will reduce and your mind will relax. During your daily activity keep observing your breath consciously. Best part is mood swings also reduce. Do the above meditation daily to feel relaxed. For more transformation enter the following on google search and listen with headphones before sleep and if possible in the morning-52Hz affirmations for health and healing you tube”. Best wishes. Shyaaam Sir. -Counsellor.
Omg MOOD
@@alegriart much cheaper to live out of your vehicle
Get you an old King James Bible.
Run From Religions, And Work Traditions or any other traditions.
Jesus Loves You
Believe on Jesus
Rapture
UA-cam: Dr. Barry Awe
Yes, now this is the key, your emotions are a higher inteligence, their unpleasantness is saying dont use fear because thats less effective. Thats important to realise before you regulate them, they are there to regulate you. Imo. Let them, then switch them off.
As someone who suffers crippling fear of embarassment after PTSD, imagining myself lost in a forest at night was the most relaxed I felt in years!
My stress response has gotten in the way of my being productive by snowballing into agoraphobia. I had a serious anxiety disorder because I became more and more afraid of my triggers and responded by avoiding them until I was afraid to leave the house. I am so glad I finally decided to see a therapist. It was really hard at first but it GETS EASIER and I am so much happier now and I have learned so much.
these are my exact symptoms leafy, how are you now, i have troubles going into places as i am i fear thx
@@rt-ks2bh I am doing much better now. It really helped to talk to a therapist and I started taking an ssri. I started reading up on mindfulness and practice positive thinking and have been working on my diet and exercise. I was afraid of taking medicine for it at first but it really helped to get me to a place where I could start making these changes.
Stress has made me just really unproductive in general, to be honest. I just freeze sometimes and can't even make myself go to the bathroom.
Hi ! I have just the same situation these days and I cry ! I am hsp and cannot cope with high noise...it Come from my neighbours every Day....It maxe me freeze from anxiety....reason: an old trauma has made my oversensitivity almost unbearable. People who are not hsp, yes, they can profit from this talk also from Echkart Tolle, I cant ! My only way out of the pressure is leaving my home for the quiet nature - and I cant do that all 24 hours !
Mental prison. Must free yourself.
You communicate in such a way that I can immediately open my mind and soak up everything that’s important for me right now. You’re a good teacher. Thank you.
Currently having a lot of adrenaline going thru me and I dont feel safe in my bedroom. I'm in total fight or flight mode. Your videos make me so comfortable and i feel so validated, safe and strong with your messages and words. Seriously, you have no idea how much of a blessing you are! I even told my therapist about you. I put on your videos to fall asleep to them as I'm in panic mode or having highly stressful encounters.
At least, gratefully, you're aware of the adrenaline. That also helps as part of the self talk to talk yourself down. Have you ever tried supplementing with L-Theanine? It helps to lower cortisol, which the adrenal glands produce. It's been very helpful for me. It also looks like these videos will be very helpful as well. I'm glad I stumbled on this site. Hope all is well.
Hey how are you now I'm also suffering from same 😢
I'm also suffering the same
Gosh, Emma, there were a BUNCH of stressors, but Perceived Danger effected me so much!! It comes down to CPTSD Dysregulation Trauma Response, I know now, but it literally drove me mad last year! I became psychotic from survival fear! I got so afraid of my father's narcissistic need to bring me down in retribution for not telling him about all my bumps and bruises in life. He goes on sprees, calling my friends, searching for dirt on me. This time he went on a rampage to ruin me by smearing me to my professional helpers after he heard about a car accident I hadn't told him about.
Why should I? I'm 57. But that threatened his control of me.
The fear I have of my father grew SO BIG I just went into permanent fantasy land. It was not all but it was quite a bit made up in my projecting scary outcomes.
Learning to be my own, soothing, self-talking Best Friend was my key out.
My brain, eventually believed me, when I got a clue and was able to tell myself that the extreme anxiety it seemed to believe was keeping me safe, by running possible scenarios, only made it harder to respond if I was right and had to counteract his damage. Life Changing!!
Unfortunately I was right, just not to the huge degree of persecution I was scared by in my mind. All this was narcissistic punishment for not telling him utterly everything on my mind so he can tear it and me apart.
Was able to go No Contact for 6 weeks now and I feel Great!! Super strong.
SO MUCH BETTER!
I feel like my imagination is TOO connected to my feelings/emotions. As soon as you said to imagine it's dark and walking in the woods by myself, I actually felt like I wanted to cry and panic, right now in real life not just in my imagination!
My anxiety just came back after 2 years and I don't know why 🤷🏽♀️ it's horrid I hate it so much
Humans were given authority over the animal kingdom. Fear of another human happens everyday, everywhere. Ask God's protection.
This is so difficult when you have been in situations where you were genuinely unsafe and it's a learned response at this point to be hypervigilant and to catastrophize. I'm willing to try though. and very thankful.
Sucks hey your not alone
yup this is me. unsafe dangerous parent now i perceive EVERYONE as a threat and go into the fawn response in order to feel safe and not potentially be hurt by them by giivng them what they want whether its my money or my body
Amazing! As soon as I told myself I was safe about 2-3 times, all the tension in my body left.
just wanted to say thank you for doing this. not everyone can go to or afford therapy and the stuff you're posting has some really good and valuable information. really appreciate it the time and effort it's taking to produce these videos. thanks again
My wife and I were having bad stress-responses when we were angry with each other. Since we are in an otherwise very constructive relationship, we agreed that we would always forgive each other immediately when we apologise. The result has been amazing!
If the behavior that caused a need for an apology isn't changing in some way an apology doesn't really do anything. Really if one person keeps causing a harm it just enables them to continue causing harm just as much as before or more.
@@cairosilver2932 Luckily we are "in an otherwise very constructive relationship". The apologies are always sincere. :D
It’s terrible when someone doesn’t forgive you when you make a sincere apology, it’s like being stuck.
Thanking Allah that I found your channel.....alhamdullilah. I'm starting to feel better and I'm getting good at solving my panic attacks after watching most of your videos... It's gonna be a long way but I'm educated now. I can do this. Thank you so much
thanx to science
Hi do u know hindi
Allah is the creator and knower of all things, and he created us. We can learn and understand things because he has made it so. Weather it’s science or prayer, it all comes from the creator, Allah. Alhamdulillah ❤️
@@melaniemerck1978 that was rude. God/allah/energy/the universe/the creator/source/higher self. Whatever you call it, it’s divine and beautiful and it created us and gave us life. It created everything with divine purpose and perfection. Even science agrees with that. It’s called quantum physics.
If you choose to spend your time on the internet correcting the words people use to refer to their spiritual relationship with the creator, you’re probably a miserable person with some deep-seeded issues within yourself. Focus on that rather than other peoples’ lives. Have a wonderful day.
I just want to say that I do actually love you. Your videos are high quality, loving content and provide so much good information, support and help to people. It’s so nice that you make these videos. Thank you 🙏❤
Thank you, my anxiety disorder appreciates immensely this kind of content. Is so practical and real, and grounding, and hearing you makes me feel im fine, and safe. Thank you again!
You’re my new hero ❤️ my PTSD, anxiety, panic and the pandemic has made me a terrified wreck. Thank you x
Shira, if I can recommend you something, please look up Irene Lyon, she helps with trauma.
She shouldn't be. This woman, Emma McAdam, has stolen, plagiarized, a copyrighted title "Therapy In A Nutshell", from a well known psychologist, Dr. Patricia L. Bay, LMFT, that came up with this name and the therapy behind it, over 20 years ago with her first book, tv show, live radio show, national tour and Spotify podcast! She is misrepresenting it as her own creation when it is not. If you want to follow the real psychologist that came up with the name and helpful guidance behind Therapy In A Nutshell, go to Dr. Patricia Bay's website. Here is the link for it patriciabay.com/. You can also follow the real Therapy In A Nutshell podcast on Spotify. All of Dr. Patricia Bay's podcasts are free because she wanted to create a way for people to get the therapy that they need, even if they can't pay for it. As it should be. She should be ashamed of herself!
@@tarabedford8329 A lot of this stuff is what you would hear from any therapist. No-one can claim ownership over it. People get help from these videos, that's all that matters.
One of the things that I’ve struggled and trigger anxiety for me in the last two months was hearing about someone passing away in their sleep...... boom that got to me and gave me anxiety! It was weird !!
I also have a fractured on my rib and had discomfort, that discomfort triggered my anxiety even more because at the time I thought I had chest problems etc.
These videos and seeing a counselor has definitely helped a lot.
One thing that has really helped me sleep and feel calm is to keep my mind calm and not think about the future, I have to live in the moment and trust that my future is in Gods hands.
Yes please pray for me too
Thank you for your comment it helped me so much...
Thank you so much, these videos have helped me so much. We are so fortunate to have this help available. I have a whole new respect and it’s been a huge eye opener for me to the importance of mental health. This needs to be taught in schools.
Thank you for all the labor you put into these videos. My child and I are benefitting from them even though we are both in therapy as well. Sometimes once a week is not enough to get you through, and access to your videos is reassuring in the hard times where we both need to hear the message again.
You’re a precious human being and so appreciate your authenticity.
Yes agree 🤗🙏❤️
I love learning how and why my anxiety is happening. It makes me feel more in control of my emotions.
Content like this is so valuable, not just because of the educational aspect, but the fact it grounds our experiences in reality and makes us feel less alone. Sometimes in a difficult time, videos like these can make isolation lift like fog, put our experiences into context, and remind us that it is normal, temporary, and can be improved. Thank you so much.
Thank you SO MUCH for breaking it down and putting words to all the steps in this process! Thank you for filling in the blanks by talking about one's INTERPRETATION of an event and using reason to calmly figure out one's present reality, whether it's safe or not.
I've been suffering with daily panic attacks for months, and GAD for over a decade.
Your videos are so helpful, and I've already started feeling a lot better after incorporating these techniques.
Thank you!
Coyotemoon, Your breath is directly related to your mind [brain] causing anxiety-stress. For a relaxed life sit on a chair, back erect, hands on lap with palms upwards, eyes closed, be still and observe your natural incoming--outgoing breath and body sensations for around 10-15 minutes. Be as still as possible. Many thoughts will come which is ok--slowly negative thoughts will reduce and your mind will relax. During your daily activity keep observing your breath consciously. Best part is mood swings also reduce. Do the above meditation daily to feel relaxed. For more transformation enter the following on google search and listen with headphones before sleep and if possible in the morning-52Hz affirmations for health and healing you tube”. Best wishes. Shyaaam Sir. -Counsellor.
How many of those panic attacks killed you? How many did long term damage to your body? How many had you in the hospital for a week? With each panic attack, you start to realize that they are nothing more than an uncomfortable brain trick....that NEVER harms you. Think about that.
@@erniemccracken5509 While I understand your sentiment, the attacks have taken a great toll on my physical and mental health. Furthermore they are pretty scary psychologically which can also age a person greatly and also exacerbate Generalized Anxiety Disorder.
@@coyotemoon722 I'm very sorry to hear that. I hope you find the peace you are seeking.
@@coyotemoon722 I hope you're feeling well. I know it's not easy so respect to you.
Something called me to watch this video and I’m glad I did. I can relate so much of this to feelings of anxiety in romantic relationships that trick my mind and body into thinking the relationship is in danger, so to speak. I know this stems from trauma in past relationships caused by inconsistency or emotional abuse. Thank you 💫
This is my first time watching you and all I can say is thank you, thank you, and thank you! I hope more people find your videos. I thought the stress and depression of college and the passing of my family members and friends had completely broken my brain until I found your video. Thank you so so so so so much!❤❤❤❤❤❤❤❤
My perceived danger came from my worry that I am not good enough at my job. I started having anxiety/panic attacks while at work and could not perform my job. I ended up having to quit early due to it. Now as I recover it can get in the way of me doing anything like taking a walk or making dinner. Thankfully I've had my fiance with me during this time and your videos have also taught me so much. Thank you
Thank you thank you thank you. I have been fighting this my entire life and had much counseling for it and this is going to change my life. The way you articulated everything was so doable. Thank you again!
This video was right on point with what I’ve been feeling lately. A lot of stress and fear about situations that have not happened yet.I’m gonna try the suggestions.
I’m so glad I came across this video. I subscribed! I’m a retired military policeman. In the military I have been conditioned to constantly prepare for dangerous situations and detection of intruders. I’m hyper vigilant even though I’ve been retired for over 20 years and I’m 62 years old. Today as a teacher it’s vigilance against school shootings and natural disasters. I’m super worried about my daughters and grandsons. I see potential danger everywhere. I think it’s time to recognize and recover. Thanks for doing these videos. I think the quality of my life is bound to be better.
Thanks so much for all the time, heart energy, training and experience you share in these videos. I share them with my friends and try to apply and practice what you teach.
This is very useful, especially the part about tracing the roots of an anxious response to an interpretation of a survival threat. It helps to be aware of this and to be ready to counter it. Info was really clearly set out, much appreciated Emma.
I have chronic illnesses that I don't feel safe having. I am currently still experiencing debilitating anxiety, panic, c-ptsd, depression and 2 phobias that have caused loss of my independence and sense of safety and capability.. I've been in therapy with many different therapists for over 12 years. I've received more help from your videos than from all the therapists. I'm grateful!
I must admit that I wish you were my therapist.
Thank you for all you're time and effort and you're ability to teach and communicate so intelligently and clearly.
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I'm 10 months late, but I hope you're doing better ❤️
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@@christineyoungberg5389 ❤
@@ma-nesia6947 Thank you ❤
Thank you! This video helped me relax, which, for me, is HUGE. I haven’t felt a lack of stress/anxiety in a long time.
Thank you soooo much for your amazing videos you have no idea how much I appreciate them. Your an angel to this earth, everything you teach speaks to me. Your teaching me so much and I’m using all the tools your providing. You make me feel at ease, and I also feel when I’m watching the video that we are having our own session. I hope everyone knows here that your not alone and we all will get through this. Hugs to everyone. ❤
Your videos always seem to be made just for what I’m feeling that day. Thank you.
Thank you so much for making and allowing us to access for free! The difference this is making in my life is unbelievable and I am so hopeful!!!🙏❤️
I love you so much ! You've been helping me cope with my panic attacks tbh I've seen your other videos and I've been following your advice so much ! So far it's been almost a week and practicing and accepting that they are feeling and they cannot hurt you is so real remember it is mind over matter ! I love you guys please follow what she is saying ❤️❤️✨✨ and you are okay no matter what
I truly believe you are a gift from God for my life right now! I watch you in the morning before my day and will be starting the exercises today! Thank you and God bless you
Your voice is so soothing, I feel calm listening to that itself. Thankyou for such valuable lessons!
I deal with panic disorders that can be pretty intense. Its all about feeling like I cant control something in my body. I found your video at 4am during a panic episode during pregnancy. Thank you so much for these.
How are you doing now?
horrible horrible i said im sorry kalimaaaaaaaaaaaaaa make it stahp make it stahp!!!!!!!!!! hastag ghenoooom@@Rachm41
This helped me so much today. I've been through therapy before, I know a lot of these tools, but when I get overwhelmed they're easy to let slip in the moment. Your video cooled off a day of anxiety attacks and an awful sense of doom. Thank you, so so much, for putting these out. They help more than you know.
Watching your video this morning helped me see how I was creating more anxiety by imagining the worst. As I heard (and said to myself" I'm safe, I started to tear up. Thank you.
Thank you for helping us by making these videos❤ Our brains are really powerful structures. People can get trapped in their own brains to the point that the perception of reality itself is distorted. I found out I have OCD and anxiety awhile ago and it's pretty amazing how looking back it seems all my life was shadowed by these disorders yet I never even questioned my behaviours. Even writing this comment is triggering my anxiety but I figured I should brush past it and start applying what I learned in this video right away.
I really appreciate your no-nonsense, practical advice in all your videos. They are always a pick-me-up in hard times, and you are one of my reasons for being grateful. I also appreciate your faith - it shines through without coercing anyone to believe like you do. Truly amazing - thank you!
This is absolute gold. This is the kind of information usually hidden behind a paywall but is absolutely vital to know if you want to deal with anxiety and chronic pain conditions like TMS/fibromyalgia. Here it is. It's free and it's simple. Thank you.
This is such a good and valuable explanation. Additionally to the fear of not being able to survive, I often notice the fear of pain. This (in me) is even more widespread than the fear of not being able to survive
I like that you talk about the instincts that we have as humans. The things we are not taught to think about. I struggle so hard with fear responses, even tho no one I know would ever think I am afraid of anything, I am terrified all the time. Just not for any reason that they would guess.
Thank you, Emma. I have constant anxiety from preceived danger. I just realized after watching this video that 1 of the things I believe to be dangerous or not safe really is SAFE! ❤
This is so helpful and presented so calmly - which helps me focus on the point. Thank you!
I also think people fear rejection just because harmony with others brings them peace. I think getting along is more important to me instinctively then having what I “need.”
Thank you x The fact that you have so many subscribers now just goes to show how darn messed up the world is! It can't even guide us in a basic way! Thank goodness you're here to help us process the madness. Bless you x (with no religious affiliation, just gratitude) xXx
Helpful as well is realizing that half of the things that I feared never came to pass. It was just my bad habit of negative thinking. Meditation and visualizing a positive outcome as well as prayer, deep breathing and taking action has also helped. This video is on point!
Wow! Your video made my mind wide open about my ancestral trauma. My whole entire relatives are so concerned about ‘being rejected’ and do everything in their power to be accepted by others by some of us choosing extreme fight response and some of us choosing extreme fawn response. That’s what it was! Getting kicked out of the tribe and starved to death or killed by wild animals. I’m thrilled to find out this core fear embedded in our genes. Thank you! 🙏
Your calming voice adds incredible value in getting your message across . I find peace in your voice
You are such a beautiful person. I am suffering from constant anxiety and you videos have taught me so much. Even your voice is so soothing just listening to you speak calms me. Thank you .
It’s stressed me out to the point that I can’t make any decisions or gotten me so worried that I don’t actually get anything done. I just sit and worry about the mistake and what it could mean for my future well being. Maybe I’ll never be hired again, maybe they’ll see me as unreliable, maybe they won’t like or respect me.
Very helpful indeed for someone who is HSP and suffers from Childhood Emotional Neglect. Many thanks to you, Jonice Webb and The book The Body Keeps the Score... you are all brilliant and Angel's my life!! I am forever grateful !!
UA-cam is amazing recently in every morning and night i feel discomfort fear , anxious. Thanks UA-cam for recommending this
Thank you so much for creating these videos. It has tremendously helped me in so many ways. I've had chronic anxiety since HS and I'm in my 30s now and your techniques truly instantly help me calm down and help me remember I am safe. I am not fond of western medicine as I believe it masks the problem and doesnt help you understand the root cause to help you heal. I'm looking forward to practicing mindfulness all throughout the day and not just when I feel overwhelmed so I can teach my nervous system to stay calm during high stress situations. Your videos help so many people like me who can't afford a therapist or behavioral specialist because their insurance doesn't cover it or they don't have insurance. Thank you, thank you, thank you!! Grateful 🙏
This video is gonna change my life , I can guarantee it ... wow this was just eye opening to say the least let’s plant those seeds :) thank you so much 😊
Thank you so much for these introspective teaching videos. They do reflect the amount of research and thought you put into them. You truly are a wise "old soul". They are practical and give actual practices one can develop daily. The big challenge is to train oneself to be consistent .......
Thank you very much. I dont know where you get so much wisdom, empathy and compassion but you are awesome. Love.
Omg thank you for posting these videos. Living in a developing country, we’re not even made aware of these mental integrity lessons you share. I needed this and again Thank you so much ❤ P.S. your voice is soothing and calming.
This is invaluable to me. I have been so stressed. Learning to train my body to relax, I believe will help me tremendously. These past few years have been teaching me to change so much about myself, my perceptions, actions, being and Lord have mercy it's challenging to say the least. But right now, I'm needing to calm myself daily. Thank you for your hard work.
Doing these mental exercises literally made me feel shock-waves in my gut. As if tension from episodes happening many years ago got released after revisiting those situations again in my head with this approach. Feel so much better, more relaxed and happier. Thank you so much!
So lucky to come accross this video. Since the pandemic started, and several stress due to work, personal and other problems started my anxiety. I noticed that whenever I go in front of my laptop, I would shake and be anxious. It really affected my productivity at work.
That made me cry. Thank you so much. I’m stressed and having panic attacks, you helped me to feel safe ❤
This is such a great, direct, clear, intelligent and practically useful video, made with the clear intent to help. This as opposed to most videos in this "genre," which are people with specialized knowledge creating a stage to monetize their egos on the pretense of helping. Thank you very much.
This is good information. Best free therapy. I have a therapist, but this helps more. And trust me, when I say I share some of this with my therapist. Your steps actually help me fix a lot of my anxiety. It seems like living in the moment is the safe bet.
You are amazing. I really pray for people like you to be blessed abundantly. Often times you hear therapist on youtube promising great cures but actually selling their program. I understand that they have to eat aswell but they arent being honest. You on the other hand genuinely want to help and that is worth acknowledging. Thank you.
First of all I think you’re absolutely magnificent. I can listen to you all day. You are so insightful and you have no idea how much you help me. For the first time I realized that I can control my thoughts. It’s the way you phrased the question, when you said you feel danger, I automatically just concentrated in the present. I was able to realize that I was an absolutely no danger and I was very calm. Which made me realize I can apply this “ in the moment” Thinking, rather than in the future. Thank you!!😊
I was diagnosed with selective mutism at age 4. I fortunately had a girl move into a house 3 houses down from me and was also in my third grade class. She got me talking. She created a place of safety for me and begged me to say something to her by whispering in her ear. She changed my life. For an 8 year old she was so smart. However I still have a severe eye contact disorder. Which I only just learned it could be a disorder. I've also learned low self esteem is one reason for poor eye contact I'm going to try and work on these things. I hope there will be a video on low self esteem and gaining confidence. And emotional neglect which is what I suffered severely from and still do and I never learned these skills. I'm so grateful for the chance to learn about my social anxiety and how to cope with it.
You are amazing. I never believed in therapy and never needed it. By no fault of my own I’m stuck in an abusive situationship, my neighbor is mental and harassing me. I felt unsafe even inside the house, thankfully I’m very logical and due to your clear explanation I now understand that I’m safe in the house. I was over my tipping point and getting panic attacks, you have helped me tremendously.
I see a therapist for years...and YOU are the best. Thanks so much.
Incredibly just that by noticing that i can think that I'm safe just can create some sort of calm that don't dissipate the stress overall but I actually feel some sort of calm and can't help but think that the stress is my learned response. Some tears want to show up as well.
I wanna thank you for giving this channel to the access of people. A whole hearted thanks ❤
Just listening to you, my fear ran away😀 Thanks Emma , for the amazing work you are doing.
Emma, thank you for sharing your life changing podcasts The quality of your information, presentation and graphics are such a wonderful gift for a better life. Thank you!
I cannot believe and am really really grateful that I am getting to watch this video for free without going anywhere, and whatever you said is actually something that my mind is able to understand, and I just feel immensely thankful to you, you are doing a really great thing for me and people like me who have problem with anxiety, I cannot thank you enough and I felt so good watching this video, you are an angel, thank you
You’re awesome for offering these videos to us. Thank you! I always learn something to help my situation.