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Rewiring the Anxious Brain Part 2: 10 Skills to Beat Anxiety: Anxiety Skills #22
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- Опубліковано 8 сер 2024
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You can rewire your brain to be less anxious through a simple but not easy process. Understanding the anxiety cycle and how avoidance causes anxiety to spiral out of control unlocks the key to learning how to tone down anxiety and rewire those neural pathways to feel safe and secure.
In part two of my series on Rewiring the Anxious Brain, I teach 10 skills that you can learn to help you overcome anxiety and develop resilience.
Check out part one here: • Rewiring the Anxious B...
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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.
And deeper than all of that, the Gospel of Jesus Christ orients my personal worldview and 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 (8255) or your local emergency services.
Copyright Therapy in a Nutshell, LLC
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"I CAN DO HARD THINGS" 👏👏👏💪💪💪
This is my new motto. Thank you so much for the straight forward, helpful videos! Exactly what I need to hear right now and full of things I can actually start using now! 👏👏👏
Awesome! So glad you find it helpful!
Hi Kayla how are you
@@TherapyinaNutshell Hi I'm Sabrina I have an important question to ask you by chance would you be able to get ahold of me? So I can talk to you please?
How can i get in touch with you ! My anxiety is connected to IBS and need a help !
@@nayanashettymeena3038 me too. When I have spasm and I immediately get scared that I will need to have severe diarrhea, and then it happened. I tried to hold and "face the fear" but diarrhea will not disappear and will release in loose form. I know it must not be wrong food, the spasm or pain turns solid into loose stool.
I have a fear of writing comments, so here I am doing so. My irrational fear that everything I do is being judged and the constant avoidance of taking initiatives is ruining my life. I’m so grateful for these tips, they make you realize not to avoid but to sometimes make yourself comfortable. I love the analogy of comparing your fears to the muscle building. I hope I can leverage these tips and become better soon. :)
I get nervous putting comments too, thank you for being brave enough to share, you never know who can benefit from your perspective on your experiences and what you have to say 😊
Yay yay good job keep moving 👏
For some reason I get nervous too. Thanks for encouraging me to write.
I don’t know you but i’m proud of you for taking the first step. May you overcome your anxiety. 🙌🏻
I welcome your comment 🙌☺️ I’m proud of you for facing your fears!
10 Skills to Beat Anxiety: Summary
1. Choose something that matters more
Why do you want to beat anxiety?
"He who has a Why, can endure any How"
2. Practice Willingness
Anxiety is not fun, but its not dangerous.
Learn acceptance of the physical sensations.
Practice meditation and mindfulness.
Apps: 'Headspace' or 'Stop Breathe & Think'
Book: Get out of your Mind and Into your Life
3. Build Emotional Muscles
Make facing your fears a normal part of your life
4. Let go of perfectionism
My goal is to learn and grow from my experiences.
Let go of comparison as your source of self-worth
5. Let go of believing "I can't handle it (Anxiety)"
Let go of the idea you need to be able to do things without looking like you're having a hard time.
This is uncomfortable and I don't like this, but I CAN do hard things.
6. Change how you perceive situations
Replace unhelpful thoughts with a more rational helpful thoughts
7. Do one small step every day
Break down your fears into teeny tiny little steps.
Write down your goals and accomplishments.
8. Stay with your fears until you calm down
Or for a set amount of time.
Rate your anxiety as a number out of ten, and stay until that number halves.
9. Get Support
eg. take a friend with you while you go to the dog park
10. Be compassionate with yourself
Practice patience and gentleness with yourself
A big thank you for this summary!
TY!!!
Thankyouu
Thanks Kai :)
Thanks
That definition of anxiety is perfect. “Anxiety is not caused by a lack of caring but it’s being paralyzed for caring too much.” That is so true. Hearing this confirmation is extremely helpful! Thank you so much!
Yes and I would like to add it is not the sign of a "weak mind" but rather a super powerful mind that makes a lot of impact
Made me cry so much. I am not exaggerating, tha k you
@@Coinmancer when you think about it, anxious people have some of the strongest minds.
When you look at it from this perspective, anxious people's minds are so strong as they are powerful enough to convince their own brain that they are in danger. Although it's not beneficial to think in the sense of worst case scenarios and anxiety. If you were to change how you use the fear and power of anxiety (that we give it) think of what crazy and amazing things we could do if we used our brains in another way?
Thank you. I’ve never cried so much and so hard my entire life after learning that I should accept how I was feeling in the moment and understand that everything will be fine and okay like you mentioned in the video. Snot, tears and drools everywhere on my bathroom floor. I feel like new now. I just wanted to seriously thank you for exiting and making these videos, I would have probably never understood how to cope with my anxiety. THANK YOU THANK YOU!! ❤️❤️I love you so much for this and I hope good blessings and tidings come your way soon 🙏🏾🧡🧡🧡. I honestly wish I could kiss you on the forehead but since COVID is here and all haha anyways THANKS a BUNCH 😇😇😇❤️ Take care beautiful Soul.
Hope you're doing well❤️
I wish I could hug you. 💕
More power to you, hope you're still doing well
I feel that so much man, me too. Her videos are kind of making us realize we’re not crazy and it’s normal and we need to push through it. I think it would be cool if us people with anxiety had a discord and a Snapchat group where we all talk
Hi you all. There is a channel for panic if u guys wanna check it out. It is "panic free TV" which has pretty good recommendation on how to solve ur panic attacks
I've been denying my anxiety for 55 years. That ends today. Thank you for explaining the anxiety cycle and how to rewire my brain from chronic anxiety to peace that passes understanding, confidence and joy.
This is NOT therapy, this is magic. If you listen and do everything she says, you will start feeling much better in a couple of days. Her method is so simple, yet extremely effective. Thank you.
I get anxiety because of everyone telling me chronic anxiety causes health issues. So every time I feel anxious, it becomes a whole day and night of heart racing with obtrusive thoughts. I began to fear anxiety and feeling anxious at all. 😭 God, I would love to have you as my therapist.
This is INCREDIBLE. There are countless videos on anxiety all over UA-cam, but this is presented in such a straightforward, yet detailed way that it stands out above the rest.
Finally, a help channel that is likeable and easy to understand with a coach who doesn't complicate,already complex issues-Thank you.
Thank you!!! I thought I would have to have this anxiety always. just listening to your talk lowered my anxiety. I shared this with others I know who struggle with anxiety. Thank you.
Awesome! It's normal and natural to feel some anxiety, that won't go away, but the disordered anxiety can be resolved :)
I've been having such a terrible time for almost two months now and you don't know how much your videos are helping me to improve my situation. Thank you SO SO much
Thank you for actually going in depth on the stuff youre saying. i cant tell you how many videos ive gone through where the host will hold their "solution" until the very end, telling you everything thats wrong with you, only to not give a solution at all and tell you to get a subscription for a service or something. these videos of yours, on the other hand, are actually very informative and helpful!
My anxiety was based on One only thing: self-worth. After unlearning and re-learning new beliefs about myself I discovered my old long repressed Anger. When people say 'The Truth will make you free' in my case it's actually Anger will make me free.
Agnie, The only permanent way to beat anxiety is meditation because meditation reprogrames the mind and helps you relax without stress. On Google search engine enter "alternate nostril breathing meditation videos" and do the simple meditation for 10-15 minutes twice a day or even more. This can also be done sitting on a chair. Lot of negative thoughts will come but anxiety and stress will reduce in a few days. To know the benefits enter "Benefits of alternate nostril breathing meditation " on Google search. Do the above meditation regularly. Do not stop. Life is meant to be enjoyed. Best wishes.Shyaaam-Life Coach.
@@shyaaammeneen63 look for videos on youtube or research the" triune brain system" as this will make these types of therapies ten times more powerful ,I am a life coach and I sue the biology to back up the threrapy like in this video ,which is extremely good , follow me if you want #mindwoods #instagram
look for videos on youtube or research the" triune brain system" as this will make these types of therapies ten times more powerful ,I am a life coach and I sue the biology to back up the threrapy like in this video ,which is extremely good , follow me if you want #mindwoods #instagram
@@indiana30 Triune brain system is for those who want to learn and go into research on that topic. It is important to be practical. I am guiding all those with anxiety and panic attacks with a basic alternate nostril meditation which is practiced all around the world. There are other advanced forms of meditation. Happy hormones like serotonin and dopamine are released with meditation. Kindly read about meditation and the brain on Google search.Best wishes.Shyaaam Sir--Mentor
Ah right ! Cool ! 😎
God I’d love to have a therapist like you , your so talented at your profession . God bless xo
I feel the same way!
Me too
I said the same. Shes very rare.
Same thought.
I wish I could have a therapist like her too. She makes total sense to me.
Found you last night and you had 30k subs, now it’s morning and you’re at 31.3k. Since I started watching your videos 20 minutes ago you’ve gone up another 200. Congrats on hitting the algorithm
Your calmness and not bringing anything negative into it is amazing. That is what anyone struggling needs, positive focus not "but can cause this". Thank you for your education and guidance. Very comforting personality. :)
Wow. Your videos are wonderful, especially for people who can't afford therapy, or unable to take the first steps. Thank you. I find this extremely helpful, and I hope others do too.
I can't thank you enough for these videos, they have helped me SO MUCH this past week, I have been struggling with my anxiety and your videos made me see it with a different perspective.
Really needed this; my anxiety and depression is caused majorly by my perfectionism and comparison....and every time I think about my mistakes/failures and what I don't have, I just cry no matter where I am. Grounding techniques, prayer and mindfulness really help me get calm but I now have more ideas from you! Thank you. 😊
Dealing with varying levels of anxiety for the last 2 years and this is the best video that I've watched till date
Emma, thank you SO MUCH for these 10 practical, actionable steps for combating anxiety. You are very articulate and this is so helpful. I’m sharing with everyone.
Thank you so much for these videos! I had a major epiphany about my own anxiety spirals while watching these and the steps are really actionable and helpful. Hallelujah!
this channel is amazing!! these are the most informative videos about anxiety that i've ever been able to find! thank you :)
Thanks :)
I thought the same. Its explained so good, authentic and understandable 😊
@@TherapyinaNutshell
Yep brilliant stuff. Congrats!
I agree! This is the best I've felt in a long while.
Thank you so much for this! I’ve been hiding from my anxiety and stress for too long and I’m now physically exhausted and hurting (headaches and more). I’m ready to take this journey
I do that too try hide but it finds me because it still there
Emma, you are a genius. There so much gold in these 10 pointers. I’m so grateful to you. Fergus.
I overcame my social anxiety using exposure therapy. This is a great introduction.
I was having anxiety the whole week, and the timing in which I found this video! Such simple words and precise to the point!
I went through cognitive behavior therapy a few years ago and decided to do a refresher. These videos helped me review everything, give my brain a good wash, and check into myself on a meta-level. Thanks!
Thank you for the helpful video! This information was a lot more helpful to me than the months I've spent over the years with multiple therapists spouting the same emotional baggage. I find actionable advice like this so much better than a therapist validating my problems.
I can't begin to tell you how helpful you are and came to me at the right time! I am going to take your online class! I am all about self-help in a positive way ! I have so much to learn and finally someone who can help so our lives can move forward and stay in control! TY! I am so happy to have found you here! You're aa true asset to society, and the world needs to find your site right now and just listen, practice and listen some more! ;) I'm all in here! ;)
This is soooooo helpful! I am doubly appreciative that you use being afraid of dogs because that's my issue. What has also hurt is that owners are unlearned and have misbehaving dogs. Added to that rhe shame and judgement they spew as if something is wrong with your character because you prefer not to be around pets. Getting this education has made me so much more compassionate to others with any kind of anxiety or phobia. . .because we all probably have "something" we're managing.
I been on medication for about 1 year now. Honestly the medication made me feel worst before I could feel normal again. I never had a traumatic event. I was always smiling with a great sense of humor so I have no Idea what trigger it. As a teen I did martial arts and lots of meditation but nothing could get me ready for this. My first anxiety episode was at 33 and I was hospitalize. They couldn't find nothing wrong with me. My Doctor said I had some form of anxiety. Since I been exercising again and meditating on a whole different level! I try to be more aware of my surrounding and turn of the light in my room when ever I feel overwhelm. I don't like living with anxiety but I don't let it control me either and its so hard to do. I sometime start crying out of no where but when my tears are all gone I feel brand new I feel better. Life is beautiful and anxiety perhaps has humble me. Its like learning how to walk again. Thank you for this video.
I'm going through exactly the same thing right now at 35. Life was awesome and I was waking up excited to learn and do new things. Loved to lift weigths (still do) and started meditating this year. Then something happened and now reality itself is scary and every minute can seem like a lifetime. It's always comforting to see I'm not alone...atleast bitcoin is doing well 😊
I love weightlifting as well. Exercise can help especially cardio. Make sure to read the fine print on the label of supplements. I had to get rid of a lot of things I was taking like coffee and certain supplements that were affecting my blood pressure and trigging my anxiety. Chamomile tea helps in the morning and in the night. I’m here to help bud if anything. Sometimes the best source is talking about it.
@@wickedcrypto6004 That made me smile, man :) I've been having the same blood pressure issues connected with the anxiety/panic. I actually only started drinking coffee over the last year and I stopped it the day this all started since I knew it would just make things worse. The most "real" I feel during all of this is when I'm lifting, without a doubt. Going to try and get some sleep now, but I'll hit you up for sure. Thanks the awesome reply!
You should be getting millions of dollars for those courses that you're offering, I can't really tell right now whether it's changing me or not but I will get back to you in a couple months keep doing what you're doing you're helping so much me and everybody else that's got a anxious mind or depression etc... Keep going angel you're good doing somebody's work whichever one that you believe in he or she sat down when put the our brains, for me it got me through my childhood and now it's running my life so thank you very much
i CAN do hard things, i do them constantly, and i overcome them. Usually, the things i was most anxious about wind up coming and going without being even half as harrowing as my anticipatory anxiety made them out to be... but it rarely registers as a success for me, or as a "facing my fears" kinda moment - i just feel haggard after, and judge myself for how hard the thing was for me emotionally, when it clearly shouldn't have been.
I guess the step i am missing is giving a judgement free space for my feelings. instead i just get angry with my own emotions most of the time. as if my feelings were an annoying weeping child and i wanna has as little contact with as possible...
thanks for the thought provoking videos.
Í don’t have enough words to thank you!
You are a wonderful person and colleague!!
Amazing work!
Thank you for another helpful, practical, down to earth and encouraging video for people like myself that are overly concerned with thoughts and consumed by them. Your point about exercising tolerance in the midst of anxiety is very helpful, God bless you and your efforts in helping so many with your material
These are my new morning affirmations. This is like therapy omg
Yessssss
Oh my God I just literally watched two of your videos now and I have been going through insane panic attacks, heart palpitations, and anxiety for the past three weeks and my heart palpitations and panic attacks just stoped, I figured out what the problem is and told myself it's OK and that I can handle this and go through it and survive, anxiety is still there but one I can manage and be able to be functional, thank you so so much
Thank you for putting up these videos. So helpful when we're desperate in the moment and can't get someone to talk to immediately.
Wow , this information is sooo useful . Thank you so much for making it free on UA-cam
This information is GOLD thank you so much for sharing your education and compassion. Priceless
This two part series was so helpful! Thank you so much for these steps! I am going to practice and come back with an update a week from now. I’ve been having major anxiety and now I know I can beat this!
Any update?
Did it help? Do you still suffer from anxiety?
Really like the advice on giving credit and love to yourself each time you feel less anxious about something . I have felt more motivated and little more confident in recent months -thank you so much Emma!🌷
i am very grateful for these tips, just the idea of everything is solvable soothes me down so much, and your reassurance with the actions to take simplifies the process for me!
Sometimes there is no support. This happened to me. I survived a nightmare in 2013 that, if I described it to you, you'd think that I was crazy. I'm lucky to have survived it.
Somehow UA-cam always knows what to recommend. I have always had a fear of not looking perfect. Adopting a growth mindset has been very difficult for me, but I know that given time, failures and experience, it will get easier.
Thank you for sharing these tips for addressing anxiety! ❤
Really a bang on video. Already feeling so better. Thank you for these videos. Very helpful ❤
Hi, very interesting, this has really helped me understand anxiety more and strangely has relieved some of the symptoms especially on my not so good days. Thank you very much, glad I found you. Deanne x
Wow... this whole series of video is awesome. Thank you so much ❤❤❤
Thank you so much for these videos , I usually have a handle on my anxiety , lately I’ve been letting it get the best of me . Great list !
Just finished part 1 and part 2, you are so helpful and wonderful, thank you so much I feel hope inside my body and im actually looking forward to doing exposures on myself. thank you thank you thank you!!
You teaching is clear, concise, and practical. I am really learning and growing through your presentations. thank you.
There's so many great points you've touched on in this video. Letting go of perfectionism is definitely something I see my clients struggle with who might be healing from RTS. Great coverage on this topic!
Emma that's very helpful I have had ptsd for 11yrs ,have had emdr but symptoms still rule my life daily ,I don't feel I have a life anymore.your videos have given me some hope that this can be beaten ..thankyou
You might not be able to beat it don’t think in those terms think in its okay if it happens I’ve done this before breath get grounded you’ll always have a trigger but you don’t always have to have the same reaction. Just my opinion I’ve had Cptsd all my life only now am I learning quality mental health care is hard and expensive and I can’t afford it
@@mariad7262 For more relief sit on a chair or on the ground and do the simple alternate nostril breathing meditation twice a day for 5-10 minutes for relief from anxiety as it reprogrames the mind. This is practiced all over the world. Watch the videos on Google search. Inhale-exhale slowly and feel the relaxed feeling flowing in your mind and body. . Negative thoughts will reduce. Make meditation a daily habit and enjoy life. Shyaaam Sir-Mentor-Counselor.
Here is my blog on how spirituality can reduce our anxiety. drarifmaghribikhan.blogspot.com/2020/12/anxiety-drarif-maghribi-khan-kashmir.html
How are you now
Wanted to say a big, thank you! I have suffered with debilitating tinnitus for about 20 years and watched your video and I have been able to get it from a seven down to the lowest that it is ever been almost where I don’t notice it! That’s a big deal :-) thank you
This was so very good. Thank you!!!
You will likely appreciate these videos on forms of anxiety: www.corepsych.com/cognitive and this vid playlist on the combo: corepsych.com/targets
You are awesome! Thank you so much for the work you do. I wish I has found your channel a year ago and especially over the last 20 days 😔 but thank you so much this is so much more realistic approach then I have had talking to therapist for a year. This is practically not the cheerleader therapy that is just surface level
Thank you for making these kinds of videos as you help a lot of lives going through pain. I pray everyone who's going through hard time will heal and find happiness in this life. God bless us all 🙏
Thank you for your videos! They are truly helpful.
Excellent content! Thank you, Emma!
Thank you so much. You're a godsend
Thank you so much. You help me soothe my fears. I will do this gradually. Thank you for this content and help us access therapy in UA-cam.
Many thanks for sharing this on the internet. It is very helpfull
I've been looking for a video to explain this to me in a good way for so long and thanks to you i really understand how to cope with it and im so ready to face it. Thank you :)
This is wonderful !! Thank you very much.
Thank you so much for making these videos. It has simplified my life so much. God bless you.
This is the best thing I've ever seen. This might change my life.
Thanks for making this video 😊
I love this channel, thank so much !! ❤️❤️❤️
I have just now realized how many choices I have made out of fear and avoidance , but of course I can't go back in time. But I hope it's not too late, thank you for your video!
I am reparenting myself as the parent(s) I deserved. Not the mean and punitive ones that demanded perfection from a child. It's taken me a very long time to get this and, I'm still struggling at times to do this. However, it is worth treating myself as a special and good friend because, I am that to my friends already! Why not to me too?
Thanks for sharing your talks with us. I'm getting so much more out of your videos than the bimonthly therapy sessions I have. I'm definitely a subscriber!
Very helpful, easy to understand and informative. Thank you!
Thnk u so much . Keep motivated us .
Will listen to tis
Thank you so much... I've been suffering like this ever since I was kid... Thank you so much...
Your voice is so calming.
Truly amazing. Thank you!
I had visitors over today for the 1st time since our lockdowns. I live in Melbourne, Au, where the lockdowns were some of the harshest in the world and I have Lupus & CFS (+ OCD). I can't clean like I'd like to, ie. to PERFECTION!! So, having friends over when the house isn't absolutely shiny and perfect + I didn't have much food to give them - this & the previous video helped me SO MUCH. I was VERY anxious beforehand but having them here, it was fine. It was actually very nice!!! Everyone ate, had something to drink and the children played (albeit, they fought over toys, which is completely normal!) I can't believe I was so scared 'til now!!! Love & thanks from Down Under Xxoo
Great tips!!! Love your videos❤❤❤
Even though this is 3 years ago you have no idea how much just listening that's just help me thank you so much
This is by far your most important video. I will be watching this over and over again. Reminds me of a story in the back of the big book of Alcoholics Anonymous called "Acceptance Was the Answer"
You have no idea how much im grateful for these videos 🙏
Love this thank you, very helpful xxx
I love the idea of sharing mishaps on a regular basis 🤗
Thank you Emma, I even like the happy music.. You are a treasure!
I've never had or have anxiety but I get it so much...and those steps help in life in whole... as each of us has meh times xxx
So so helpful!! Much Love 😍
Thank you so much. I will try to work on these steps to face my anxiety
Your videos are a huge help. Thanks and God Bless you.
I am finding your videos super helpful! I lost a really good counselor a couple years ago and have yet to find someone who fits for me. Taking what I learned from her and using your videos as reminders and building on my foundation of tools and knowledge. If I may make one suggestion; to replace clean/dirty anxiety with motivating/ unmotivating anxiety or something to that effect. Thank you so much for your clear precise explanations that are easy to follow without guilt. You are so easy to listen to. Thanks again for all you do!! 🙏
These videos are very helpful. Thanks, you're a lifesaver.
Thank you for these videos my 11 yr old is struggling. I want to show him these which I feel will even help him understand his counseling sessions better
I'd go for it. My sons have gotten a lot from videos like this and say these kinds of things should be taught in school. 👍✨
You are one of the best therapists. I wish you were my therapists. 🤗
brilliant. I learnt ACT years ago and keep coming back to it
I can handle it. I can do hard things . Something really clicked in this video for me. THANK YOU!
Hi Emma,
THANK YOU SO MUCH! Your videos are AMAZING! Super informative and to-the-point. God bless you!
Thanks SE, it takes a lot of work to make concise videos :)
I love this. 💛 Thank you!
I usually don't write comments plus this video is four years old . But still wanted to thank this Creator for this educational content. Thanks so much
Love and thanks ❤️❤️🌸