Parasympathetic Response: Train Your Nervous System to Turn off Stress: Anxiety Skills #11

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  • Опубліковано 19 чер 2024
  • Do you want to learn How to Process Emotions and improve your Mental Health? Sign up for a Therapy in a Nutshell Membership, you'll get access to all of Emma’s courses, workbooks, and a Live Q and A with 100’s of exclusive videos: courses.therapyinanutshell.co...
    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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    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:
    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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КОМЕНТАРІ • 604

  • @ritagaston1556
    @ritagaston1556 5 років тому +187

    Fabulous ideas to try

    • @TherapyinaNutshell
      @TherapyinaNutshell  5 років тому +5

      Thanks

    • @iboremytherapist
      @iboremytherapist 4 роки тому +39

      @@TherapyinaNutshell hey where is the link to the dumb cat videos?

    • @dinorahdarby4499
      @dinorahdarby4499 3 роки тому +7

      I agree 100% . She has a gift to compliment her vocation. Love this channel!

    • @sacredmuseproject
      @sacredmuseproject 3 роки тому +2

      @@iboremytherapist My thoughts exactly... ;)

    • @talloolahmoon
      @talloolahmoon 3 роки тому +3

      @@iboremytherapist yes. Where?

  • @mahnafarms5473
    @mahnafarms5473 2 роки тому +88

    You'll never know how many people in trauma right now you are helping ... myself included ... Thank you so much.

  • @arenlario5296
    @arenlario5296 4 роки тому +1316

    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!

    • @monicacalais1039
      @monicacalais1039 4 роки тому +9

      Aren LaRiO thank you so much 😊

    • @coraluru3091
      @coraluru3091 4 роки тому +4

      Aren LaRiO this is wonderful thank you so much

    • @florajgoogle8632
      @florajgoogle8632 4 роки тому +3

      Thank you

    • @actgirl1234567
      @actgirl1234567 4 роки тому +3

      Ah thank you, I was hoping to see something like this

    • @bodhi9464
      @bodhi9464 4 роки тому +1

      Aren LaRiO thank you 🙏🏼 🙏🏼 🙏🏼

  • @anaguerrerosholisticwellbe2788
    @anaguerrerosholisticwellbe2788 3 роки тому +113

    An alternative to standing on your head is lifting your legs above heart level. This lowers blood pressure too

    • @KatarinaS.
      @KatarinaS. 3 роки тому +14

      Yes, legs up the wall pose is helpful. So is down dog.

  • @Messi10947
    @Messi10947 4 роки тому +212

    People should realise focusing on doing one thing is so crucial in reducing anxiety. Paying attention to the task at hand is really calming

    • @arabellacox
      @arabellacox 3 роки тому +6

      That's mindfulness

    • @afifahabdulrahman177
      @afifahabdulrahman177 2 роки тому

      Monotask

    • @Vestu
      @Vestu 2 роки тому +1

      Yeah like a zen monk tending a bonsai tree :)

    • @Hypocritial
      @Hypocritial 2 роки тому

      So true.

    • @Vestu
      @Vestu 2 роки тому

      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.

  • @regalo1979
    @regalo1979 5 років тому +401

    Your voice and articulation is very calming...

    • @TherapyinaNutshell
      @TherapyinaNutshell  5 років тому +84

      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!

    • @Stephie788
      @Stephie788 4 роки тому +24

      @@TherapyinaNutshell no, you're amazing!! Keep shining, you have a gift.

    • @user-bh1mi3qc4p
      @user-bh1mi3qc4p 4 роки тому +3

      Very palming

    • @Ams_lee
      @Ams_lee 3 роки тому +3

      I agree , your voice is calming

    • @CrimeandCrafts
      @CrimeandCrafts 3 роки тому

      Thank You so much your Voice just put me to sleep 😴 Do you Meditation and Calming voice.

  • @amateurmeteorologist7365
    @amateurmeteorologist7365 3 роки тому +42

    This woman's voice genuinely makes me feel calm; good skills there!

  • @vyombharadvaj
    @vyombharadvaj 2 роки тому +28

    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

  • @jlh2737
    @jlh2737 3 роки тому +41

    I can't believe you mentioned standing on your head. I have been wondering why handstands help my anxiety for the last several weeks!

  • @jimforsyth1760
    @jimforsyth1760 Рік тому +57

    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!

  • @positive_neutron1351
    @positive_neutron1351 5 років тому +183

    Just listening your voice 10 min a day will strengthen my parasympathetic system☺☺☺

  • @nganbap9973
    @nganbap9973 Рік тому +2

    You talk so calm and when I watch my stress go away.

  • @mar0112
    @mar0112 3 роки тому +24

    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

  • @ChitchatwithApril
    @ChitchatwithApril 3 роки тому +15

    Thank you for being so generous. Thank you for adding to the healing of those you touch.

  • @eddie195777
    @eddie195777 3 роки тому +2

    This lady has a very calming voice. My parasympathetic system kicked in just listening to her voice.

  • @genevanevaa4910
    @genevanevaa4910 3 роки тому +3

    Watching you alone makes me calm! Thanks for your videos !

  • @elspethfougere9683
    @elspethfougere9683 2 роки тому +6

    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.

  • @truevocalpower
    @truevocalpower 3 роки тому +4

    This is super. Thank you. Yes, the long slow outbreath has always been super helpful for me!

  • @johnsnow5264
    @johnsnow5264 4 роки тому +3

    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.

  • @blazhespireski2259
    @blazhespireski2259 3 роки тому +7

    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!

  • @leopold17780
    @leopold17780 2 роки тому +2

    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

  • @deehuckleberry3999
    @deehuckleberry3999 2 роки тому +4

    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.

  • @fluffyspit
    @fluffyspit Рік тому

    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.

  • @CBReptiles1
    @CBReptiles1 Рік тому

    Keep sharing your gifts 🎁! So happy you’re in the world and helping us all

  • @StellaChilinharova
    @StellaChilinharova 9 місяців тому +1

    It's amazing that you mentioned about problems.

  • @cui.cui.
    @cui.cui. 3 роки тому +2

    Seriously your channel is a gem. Thanks so much for my making all that information available for free

  • @alexandros1985
    @alexandros1985 Рік тому +1

    Thank you so much for all these videos! I believe that many people need your help nowadays more than ever!

  • @isabelkassan5244
    @isabelkassan5244 3 роки тому +3

    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!

  • @pearl27777
    @pearl27777 2 роки тому

    I agree too .Your voice is calming .Thank you for your teachings.

  • @amyhoop9651
    @amyhoop9651 2 роки тому +2

    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.

  • @johnpalgrave9331
    @johnpalgrave9331 2 роки тому +1

    An exceptional and truly helpful woman . ..

  • @laserflight
    @laserflight 4 роки тому +8

    That little smile that breaks through, beautiful

  • @pinkgummybear766
    @pinkgummybear766 3 роки тому +1

    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.

  • @timclark6379
    @timclark6379 2 роки тому +2

    Watched this a couple times, good sound advice with some very practical exercises to help calm things down!!

  • @Borboleta1212
    @Borboleta1212 4 роки тому +4

    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 ❤️❤️❤️

  • @ericafrances7110
    @ericafrances7110 4 роки тому +1

    I love your videos! Thank you for such informative and clearly articulated videos.

  • @princeofpersiagirl
    @princeofpersiagirl 3 роки тому

    So grateful for you, your knowledge, your content. Thank you!!!

  • @frankducett9
    @frankducett9 7 місяців тому

    Your reach is awesome, helping so many.
    Thank you.

  • @glynrowson
    @glynrowson 6 років тому +19

    Your videos are underated amazing stuff

  • @lisjoh
    @lisjoh 3 роки тому +1

    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.

    • @jackierobinson8785
      @jackierobinson8785 2 роки тому +1

      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...

  • @alexsmiley5474
    @alexsmiley5474 4 роки тому

    Brilliant video, thanks very much for sharing!

  • @trusound170
    @trusound170 2 роки тому +1

    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.

  • @imnoemit
    @imnoemit 3 роки тому

    Inhaling and exhaling through mouth slow, is really calming and invigorating

  • @Mercy-lb5rq
    @Mercy-lb5rq 3 роки тому +3

    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

  • @bingowings113
    @bingowings113 3 роки тому +5

    I could focus on the way her tongue curls over every time she says the word calm or calming...its mesmerising...

  • @Mark1Mach2
    @Mark1Mach2 3 роки тому

    Thank you. The final message was also very informative.

  • @NakedSnake02
    @NakedSnake02 2 роки тому

    Thank you Emma these are helpful tips to stimulate the parasympathetic video ❤️

  • @anandateertha7865
    @anandateertha7865 2 роки тому

    These are golden tips.. thank you..

  • @happydays3678
    @happydays3678 3 роки тому

    Wonderful advice, thanks so much.

  • @ArtByHazel
    @ArtByHazel 2 роки тому

    Thank you. Your voice calms my nerves… ❤️

  • @ering7664
    @ering7664 3 роки тому +1

    This is great - thank you for all you share 🙏🌸

  • @caniney
    @caniney 2 роки тому +1

    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.

  • @avril.227
    @avril.227 2 роки тому

    Thank you for the practical advice.

  • @damon123jones
    @damon123jones 4 роки тому +4

    I love it when you say vagal tone ❤

  • @krist.7419
    @krist.7419 3 роки тому

    Your videos are excellent , your voice soothes the mind... keep up the great work!

  • @cherylleezack1260
    @cherylleezack1260 2 роки тому

    thank you for your practical and really helpful advice. Its really great thank you xxx

  • @sue8370
    @sue8370 5 років тому +19

    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.

    • @TherapyinaNutshell
      @TherapyinaNutshell  5 років тому +2

      yes, this is called square breathing- I made a video on it :) glad that technique works for you!

    • @orbitalpl1
      @orbitalpl1 4 роки тому +1

      releasing at 8.

  • @susanl698
    @susanl698 3 роки тому +1

    Beautiful sincere advise. Thank you for caring enough to share. Just subscribed. What the world needs now is therapy in a nutshell. And Jesus😊💞

  • @kathleenwharton2139
    @kathleenwharton2139 4 роки тому

    Thank You! Thank You! This really helps!

  • @cubesandoldstuff34
    @cubesandoldstuff34 3 роки тому +1

    This is helping me a lot, I appreciate it!

  • @TheRetrospective
    @TheRetrospective 4 роки тому

    very good advice, good terminology too, thanks! 👍🏼❤️

  • @666bro
    @666bro 3 роки тому

    You're an angel. Thanks for the vids

  • @mithasgarh6421
    @mithasgarh6421 3 роки тому

    The best advice over the internet. Thank you mam ❤️

  • @uke7084
    @uke7084 2 роки тому +2

    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.

  • @jimhendricks88
    @jimhendricks88 4 роки тому +19

    Well, this seems as good a place to start as any, so here we go. Cheers!

  • @mariselaabasta4879
    @mariselaabasta4879 3 роки тому +19

    This was fantastic! But I gotta say your voice was very calming!

  • @999fieldsie
    @999fieldsie 3 роки тому

    You're voice is so relaxing

  • @awhyoga3529
    @awhyoga3529 3 роки тому

    Excellent video, thank you!

  • @Skanny11
    @Skanny11 3 роки тому

    Thanks great snippets of advice

  • @roxie8741
    @roxie8741 4 роки тому +4

    This is wonderful, thank you so much!

  • @dimitribatsellari123
    @dimitribatsellari123 5 місяців тому

    Thank you so much for this video!! ❤

  • @lydiaozuna3751
    @lydiaozuna3751 2 роки тому

    Laughter yoga is a fun and easy way to laugh - Celeste Green has many UA-cam exercises.
    I dearly appreciate this presentation! Thank you!!!!! 🙏🌈😊

  • @ferranfito3129
    @ferranfito3129 2 роки тому +1

    Excellently nutshelled.

  • @kulwanthallan3133
    @kulwanthallan3133 2 роки тому

    Great, thanks for this. very useful information

  • @svenmencke9
    @svenmencke9 2 роки тому

    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

  • @manogarenarmoogum4618
    @manogarenarmoogum4618 3 роки тому

    Techniques that are worth exploring and experimenting

  • @carolina6683
    @carolina6683 3 роки тому

    Thank you - it was very helpful.

  • @nikitaw1982
    @nikitaw1982 3 роки тому +1

    20 minute yoga video almost had me in tears a week ago. Lol also after doing a handstand practice.

  • @JN25376
    @JN25376 3 роки тому

    Good video. Very helpful. Thank you!

  • @chayito7
    @chayito7 2 роки тому

    Of course, very helpful!! THANK YOU!! 💥

  • @Singasongtome
    @Singasongtome 2 роки тому

    Very helpful. Always enjoy your videos :). Thanks so much. ❤️

  • @Debraclark900
    @Debraclark900 3 роки тому

    Thank you so much. Easy too do

  • @chasegordon9683
    @chasegordon9683 3 роки тому

    Bless and thank you ma'am!

  • @louisakeddell1628
    @louisakeddell1628 3 роки тому

    Thank you this is super helpful!

  • @aseram6932
    @aseram6932 4 роки тому +1

    Very helpful information thanks a lot

  • @yoneekscott3136
    @yoneekscott3136 3 роки тому

    Great tips for me thank you!

  • @ChrisOakesCO
    @ChrisOakesCO 4 роки тому +1

    All good tips! Thx!

  • @eileensickel
    @eileensickel 3 роки тому

    Thank you. This is helpful.

  • @davidholman48
    @davidholman48 5 років тому +7

    Your videos are so helpful. Thank you! 🌹

  • @sandymclean9630
    @sandymclean9630 3 роки тому

    Thankyou
    I appreciate
    And you are very calming 🙏

  • @Nadyaboggo
    @Nadyaboggo 2 роки тому

    Thank you, I will try all ☀️

  • @netdatabiz
    @netdatabiz 2 роки тому

    Excellent . Most enjoyable

  • @magesense456
    @magesense456 4 роки тому +3

    Fantastic suggestions...I am late to the video but this is helpful 🙏 ✌️ ❤️

  • @ArianaGraande
    @ArianaGraande 2 роки тому

    Your voice is so soothing I'm already calm and I feel safe :))

  • @tzukhi
    @tzukhi 3 роки тому

    Thank you much. Take care.

  • @MsDF936
    @MsDF936 3 роки тому +1

    I am baffled that anyone would give this helpful video a thumbs down

  • @mohanty6741
    @mohanty6741 4 роки тому +7

    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.

    • @kellylough1569
      @kellylough1569 4 роки тому +2

      Try Body Scan Meditation 30 to 45 minutes before you want to go to sleep
      Every night
      Good Luck

  • @thecrazyandthewild
    @thecrazyandthewild 3 роки тому

    Thanks, Emma!

  • @prschandran
    @prschandran 2 роки тому +1

    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 ..

  • @chrismackerdush7728
    @chrismackerdush7728 2 роки тому +2

    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.