Parasympathetic Response: Train Your Nervous System to Turn off Stress: Anxiety Skills #11
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- Опубліковано 26 чер 2024
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Our nervous system has two parts: the sympathetic (activating, alerting (anxious) part) and the parasympathetic part (calming, relaxing, restoring part). This video explains a few ways to turn on the parasympathetic nervous system in order to manage anxiety.
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I’m Emma McAdam. I’m a licensed Marriage and Family Therapist, and I have worked in various settings of change and growth since 2004. My experience includes juvenile corrections, adventure therapy programs, wilderness therapy programs, an eating disorder treatment center, a residential treatment center, and I currently work in an outpatient therapy clinic.
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.
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Fabulous ideas to try
Thanks
@@TherapyinaNutshell hey where is the link to the dumb cat videos?
I agree 100% . She has a gift to compliment her vocation. Love this channel!
@@iboremytherapist My thoughts exactly... ;)
@@iboremytherapist yes. Where?
You'll never know how many people in trauma right now you are helping ... myself included ... Thank you so much.
Agreeed!!!!
Here's a quick summary of techniques:
1) Meditative breathing (long slow outbreathes)
2) Mindfulness (covered in separate video)
3) Laughter (watch stupid UA-cam videos)
4) Listen to your biorythms (eat when hungry, sleep when sleepy)
5) Monotasking (do one thing at a time, do it slowly)
6) Social connection (close friendships)
7) Take care of body (stretching, massage)
8) Standing on your head (heart works differently which triggers vagal nerve response)
None of these techniques will solve your problems. The purpose behind these techniques is to calm you down so you can solve your problems easier.
You're Welcome!
Aren LaRiO thank you so much 😊
Aren LaRiO this is wonderful thank you so much
Thank you
Ah thank you, I was hoping to see something like this
Aren LaRiO thank you 🙏🏼 🙏🏼 🙏🏼
This woman's voice genuinely makes me feel calm; good skills there!
An alternative to standing on your head is lifting your legs above heart level. This lowers blood pressure too
Yes, legs up the wall pose is helpful. So is down dog.
People should realise focusing on doing one thing is so crucial in reducing anxiety. Paying attention to the task at hand is really calming
That's mindfulness
Monotask
Yeah like a zen monk tending a bonsai tree :)
So true.
But sometimes the task should be embracing the anxiety while breathing calmly. It takes power out of it. Just be with it and listen to it and question it. Sometimes it's based on a real issue or it may be based on a distorted way of thinking about some matter.
7 years of pursuit for solutions to mental health given in less than 4 minutes. This includes everything I ever found out in allopathy, Yoga or meditation and much more. Thank you
Your voice and articulation is very calming...
Thanks for your comment, I always feel a little insecure about myself on camera, so it's nice to hear that it works for you!
@@TherapyinaNutshell no, you're amazing!! Keep shining, you have a gift.
Very palming
I agree , your voice is calming
Thank You so much your Voice just put me to sleep 😴 Do you Meditation and Calming voice.
I have attempted to meditate many times in my life and prior to this CD the only success I've experienced is with live guided meditation. ua-cam.com/users/postUgkxzpa8CIfZcihW4Z0F_ja0QF3W9KIatrsq This is the first CD I've used that cuts through my unmedicated ADHD and enables me to truly relax and experience a quiet and energizing interval. The instructors voice is very soothing and pleasant to listen to. I am easily able to sit successfully through the entire CD, and for quite some time after. I cannot adequately express how tremendously helpful this CD has been on my spiritual journey!! Two thumbs up and 10 stars!
Just listening your voice 10 min a day will strengthen my parasympathetic system☺☺☺
This is a GREAT comment.
Her voice is so soothing.
True 😄
For real lol
I can't believe you mentioned standing on your head. I have been wondering why handstands help my anxiety for the last several weeks!
You talk so calm and when I watch my stress go away.
I've been almost binge-watching your videos. Learning about the parasympathetic response and these techniques has helped to make my panic attacks way less severe and frequent; not a substitute for actual therapy sessions, but sooo helpful. Thank you so much for doing these videos! x
I really appreciate your comments at the very end. I think it's the advice that's crucial, that's often missing from cheery vapid pop psychology social media insta happy posts. It's sooo important that people understand that soothing, doesn't equate to solving. Solving takes focus, and sometimes surrendering the fact that we don't have control. Or are yet to find a workable solution. It takes away guilt and shame, which also then helps calm us. Thanks for being so down to earth Emma, this is really useful and healthy information to help people stay in balance.
Thank you for being so generous. Thank you for adding to the healing of those you touch.
This lady has a very calming voice. My parasympathetic system kicked in just listening to her voice.
Watching you alone makes me calm! Thanks for your videos !
This is super. Thank you. Yes, the long slow outbreath has always been super helpful for me!
Thanks for this, much appreciated. The best video on youtube on this subject, many of the medical professionals (that you visit and pay for) will not give you this good advice in this good manner. The internet can be a powerful game-changer if we filter out the right information like these and let more people benefit from them. Thanks!
Your contributions are much more significant and beneficial than reflected in the number of views you got. Thank you for this important and wonderful video.
The last part is very important. I know people who do all or some of these techniques and fail miserably when they got triggered with some emotions! Thanks
Within ten minutes of watching this I tried it in real time…something someone said to me sent me in to about to cry mode…I leapt on your advice and not a tear drop! Thank you.
It's amazing that you mentioned about problems.
Seriously your channel is a gem. Thanks so much for my making all that information available for free
Thank you so much for all these videos! I believe that many people need your help nowadays more than ever!
I find that when I am anxious or stressed I turn to something beautiful, either watching (gardening shows or Jane Austen flicks), smelling (buying myself flowers), or creating (sewing, embroidering, painting). Internally, I can't stop the feeling that I need to do it, and I feel guilty because it feels like I am being distracted from sitting with the emotions and solving them. Afterwards, I think, why did I do that, I'm right back to anxious.
Thank you! Very helpful! Looking forward to seeing some more of your videos. So glad I don’t really have to stand on my head but can raise my legs above my head level!
Keep sharing your gifts 🎁! So happy you’re in the world and helping us all
I agree too .Your voice is calming .Thank you for your teachings.
Monotask = ZEN MASTER . Some of my favorite things to do are painting , especially watercolor it’s so relaxing , slicing very thinly cucumbers , arranging and rearranging all my crystals, brushing my teeth, gardening, making jewelry, & preening my cats lol.
Your videos are underated amazing stuff
Thank you for posting these videos, I have just subscribed🙏 I’m new and can already see this channel is going to work wonders to improve my mental wellbeing ...thank you ❤️❤️❤️
I love your videos! Thank you for such informative and clearly articulated videos.
Thank you for the great quick tips to calming. Even better was your advice to figure out the root cause as that is the only way to truly fix constant anxiety. I think that is key to my long term success. Thank you so much for caring and making these videos.
Watched this a couple times, good sound advice with some very practical exercises to help calm things down!!
Excellent sum up at the end - the purpose of these techniques is to help calm our nervous system so we can solve our problems. We're not trying to change how we feel about those problems or escape from them. Very important point! Thank you for sharing.
Thank you for that. I had been threatened as a child that if I didn't shut up about the multiple attacks I'd been through that my mother would have these known and unknown attackers take me away again. So any hint of abandoning my feelings brings up a righteous rage in me. There is so much I yet have to learn. And with a healthy dose of self compassion and acceptance, I'll find my peace at last...
That little smile that breaks through, beautiful
I love it when you say vagal tone ❤
So grateful for you, your knowledge, your content. Thank you!!!
An exceptional and truly helpful woman . ..
Thank you you're a wonderful educator it seems a bit silly however that we as human beings have to be reminded to breathe I wish you peace keep up the good work
I like to unload the dishwasher and put all the dishes and silverware away making as little noise as possible. Then I reload of there are any dishes in the sink, using the same method. This really helps me focus on the moment.
Your videos are excellent , your voice soothes the mind... keep up the great work!
Your reach is awesome, helping so many.
Thank you.
I like to count 4 as breathing in, hold for 4, release to count of 4. Helps stop anxiety from escalating. Very good information you are sharing, thankyou.
yes, this is called square breathing- I made a video on it :) glad that technique works for you!
releasing at 8.
I could focus on the way her tongue curls over every time she says the word calm or calming...its mesmerising...
Lol....I can't unsee it now. It's cute though.
Great observation!
Inhaling and exhaling through mouth slow, is really calming and invigorating
Thank you Emma these are helpful tips to stimulate the parasympathetic video ❤️
Wow never did i know, why i felt so relaxed after stretching, or while doing a hand stand when i felt so badly stuck. From now on, calm and refocus on the thing at hand.
The last point she made was the most important. A lot of people use such techniques as a ‘spiritual/ bliss bypass’ and think they are ‘dealing with’ their emotions. There are whole industries built around this fallacy, it’s a real problem.
This is helping me a lot, I appreciate it!
This is great - thank you for all you share 🙏🌸
Thank you. The final message was also very informative.
Brilliant video, thanks very much for sharing!
Thank You! Thank You! This really helps!
Well, this seems as good a place to start as any, so here we go. Cheers!
Your videos are so helpful. Thank you! 🌹
Thanks!
Beautiful sincere advise. Thank you for caring enough to share. Just subscribed. What the world needs now is therapy in a nutshell. And Jesus😊💞
These are golden tips.. thank you..
Thank you. Your voice calms my nerves… ❤️
Wonderful advice, thanks so much.
I grew up in a stressful scary environment. Our basement stairs had openings between the stairs. I would hook my legs on the underside if the stairs and hang upside down all the time. Now I know it helped me cope. Very interesting.
I am baffled that anyone would give this helpful video a thumbs down
thank you for your practical and really helpful advice. Its really great thank you xxx
This is wonderful, thank you so much!
The best advice over the internet. Thank you mam ❤️
Thank you for the practical advice.
Fantastic illustration.. According to the Emma , one can generate hormones of your choice by triggering Parasympathetic Nervous system though conventional activities, a self-medication mechanism... Great ..
Bless and thank you ma'am!
You're an angel. Thanks for the vids
Thank you so much for this video!! ❤
Excellently nutshelled.
All good tips! Thx!
The disclaimer she said at the end is very very important... You can just use these techniques to make you calm .. don't use them as a distraction or to change emotional response....
Thank you so much. Easy too do
very good advice, good terminology too, thanks! 👍🏼❤️
Laughter yoga is a fun and easy way to laugh - Celeste Green has many UA-cam exercises.
I dearly appreciate this presentation! Thank you!!!!! 🙏🌈😊
Very helpful information thanks a lot
Thank you this is super helpful!
Thank you much. Take care.
Excellent video, thank you!
Thank you - it was very helpful.
You're voice is so relaxing
What a wonderful short video on how to calm down. The last part (this will not solve your problems) is the painfull truth... Thx for the vid
Thankyou
I appreciate
And you are very calming 🙏
Thank you. This is helpful.
Great tips for me thank you!
Thanks great snippets of advice
3:10 The sole reason why i thought that meditate did squat for me.
Id meditate and the problem would still be their, the pain would be dulled but the actual thing that needs to be solved is still there.
Thank you for this.
Try Body Scan Meditation 30 to 45 minutes before you want to go to sleep
Every night
Good Luck
Thank you, I will try all ☀️
Great, thanks for this. very useful information
Very helpful. Always enjoy your videos :). Thanks so much. ❤️
Thank you. Very helpful
Glad you like it
Fantastic suggestions...I am late to the video but this is helpful 🙏 ✌️ ❤️
Good video. Very helpful. Thank you!
Your voice is so soothing I'm already calm and I feel safe :))
Thanks, Emma!
20 minute yoga video almost had me in tears a week ago. Lol also after doing a handstand practice.
Techniques that are worth exploring and experimenting
Of course, very helpful!! THANK YOU!! 💥