5 CBT Exercises For Anxiety
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- Опубліковано 25 чер 2024
- Are you struggling to navigate life with daily anxiety?
You are not alone.
In today’s video, I share some exercises to help change your behavior patterns and quiet your anxiety.
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This video was created by Barbara Heffernan, LCSW for educational purposes only. These videos are not diagnostic and provide no individual consultation. Consumption of these materials is for your own education and any medical, psychological, or professional care decisions should be made between you and your primary care doctor or another provider that you are engaged with. Barbara Heffernan is not available for individual consultation via UA-cam, social media, or email, and provides services only in the manner mentioned above.
Edited by Video Editing Experts
#CBTExercises #CBTExercisesForAnxiety #AnxietyHelp
☀️☀️CHAPTERS☀️☀️
0:00 Intro
1:04 CBT summary
6:19 Exercise 1
8:26 Exercise 2
10:05 Exercise 3
11:36 Exercise 4
13:04 Meditation
14:35 Exercise 5
15:45 OCD
16:13 Understand this about anxiety
We suffer much more in imagination than in reality. I try to keep that in mind at all times especially when my thoughts begin to spiral.
I just found you Barbara. I deal wit daily anxiety and depression for the past 5 years. To the point I am unable to take care of my family. Listening to you seems to help me so much than on my own. I am so grateful for you and I just wanted to tell you your amazing for doing this. Real live super hero in my heart❤️🙏🏻
We need progesterone cream. Check Barbara Hoffman.
Have you checked your vitamin D levels? They should be atleast 50-70
@@christianfernandez4285hi i have anxiety and depression right now i am at my worst
@@christianfernandez4285i have just done a test and my vitamin D result is 19 does this low level have anything to do with my anxiety??
Less Vitamin d also cause anxiety?
Psychedelics are just an exceptional mental health breakthrough. It's quite fascinating how effective they are against depression and anxiety. Saved my life.
Can you help with the reliable source I would really appreciate it. Many people talk about mushrooms and psychedelics but nobody talks about where to get them. Very hard to get a reliable source here in Australia. Really need!
Yes, dr.sporessss. I have the same experience with anxiety, depression, PTSD and addiction and Mushrooms definitely made a huge huge difference to why am clean today.
I wish they were readily available in my place.
Microdosing was my next plan of care for my husband. He is 59 & has so many mental health issues plus probable CTE & a TBI that left him in a coma 8 days. It's too late now I had to get a TPO as he's 6'6 300+ pound homicidal maniac.
He's constantly talking about killing someone.
He's violent. Anyone reading this Familiar w/ BPD know if it is common for an obsession with violence.
Is he on instagram?
Yes he is. dr.sporessss
Health anxiety is horrible. A headache is a tumor, cough is cancer and I'm tired 😫 oh no my heart is failing 💔. It's torture.
Same here 😢
How did yall get over there..?
@briananderson5034 well a lot self help works like eating right ,exercising regularly and getting proper sleep. Mine is beyond that it's everyday trying find therapist.
I hope you find one! I have several Bible verses I repeat....my heightened anxiety just started last week
True.
It's horrible 😢
Anxiety is universal emotion, but when out of control causing symptoms and impairment, needs management. 1. Meditation ( S K Y breathing ) thwarts all the symptoms of anxiety, and costs nothing. 2. Daily indoor exercise (stationary bike) helps relieve anxiety. 3. Medication SSRI once daily helps sleep well, once you sleep well -anxiety would be a thing of past. 4. Regular interactions with live people / friends / relatives helps decrease anxiety 5. Usage of debit card (instead of credit card) helps decrease anxiety as well as credit seems to be the biggest stress causing agent.
take magnesium glycinate instead of a medication. but always check with your doctor first and get a blood test, because if you have too much magnesium it could harm you.
This was the most comprehensive explanation of CBT and all of its components I’ve ever watched. As an MSW psychotherapist student who also has an anxiety disorder of my own, this was such a God send. Thank you so much
Totally agree with you.
During the lockdowns, I lost trust in doctors. After finding your video's, I've been able to work through things with your help. Just wanted to thank you.
YES! Please do a video on OCD Anxiety. Thank you.
I feel for everyone commenting here. I've been dealing with anxiety and panic for many years.
OCD? I was recently fixated on my blood pressure for a month. It's fine but I was taking a reading 25 times a day!
To reduce my anxiety, I've tried stimulating my parasympathetic nerve by massaging pressure points in my ears, and running cold water over my face and head.
Bhramari pranayama helps a lot as well. Inhale to the count of 4, then exhale to the count of 6 with mouth closed and saying "hmmm". Repeat 5 to 15 times.
Interestingly enough, that breathing technique also helps stimulate the vagus nerve! The ends of the vagus nerve are in the diaphragm, so breathing out for 6 count relaxes the diaphragm and sends safety signals to the parasympathetic system. There are also branches of the vagus nerve in the throat, so when you “ommmm”, you’re vibrating on that nerve, which again sends safety signals!
Hi I have have severe anxiety and was recently diagnosed with high blood pressure too! I'm on Losartan and I've been getting more panic attacks. Have you found a medicine that works with no side effects?
@@yolandaruiz5805for me having almost committed suicide from desperation I cannot believe I finally found something that actually works without side effects!
It's an action not a medication. Anti-depressants only made me both manicky and zombie-fied and then flipped me into suicidal depression.
My thing that I do is a religious practice but not Eastern style meditation. I tried Transcendental meditation for years and all I got was killer headaches and nausea. I tried that "hot yoga" and had the same symptoms as those people who died in a that Sweat Lodge incident (in Arizona if I remember correctly) and got the guy leading the retreat sent to jail for manslaughter.
My Meditation is based on Bible Scriptures and it's called The Rosary. I've been practicing it just slightly over 4 years now and it has worked better than anything I have ever tried, both to help me with sleep and night terrors and with that relentless grinding anxiety and depression that almost devoured my mind since my traumatic childhood days.
Recently I was working on some very intense Conference Interpretation Jobs in English and Spanish and only praying multiple Rosaries helped me tranquilize my over worked anxious brain and relax to where I could get through the days without having a nervous collapse.
There are videos on how to pray The Rosary right here on UA-cam if anyone is interested in trying it out. I wish I'd found it sooner. I wish everyone the best in finding something to help overcome the torment of mental suffering that comes with these kinds of diabolical illnesses❤️❤️❤️🙏🙏🙏✝️✝️✝️
Been dealing with anxiety for about 12 yrs now. And last night I had a dizzy spell. That’s all it took for me to spiral. I’ve been learning all about CBT but sometimes at the moment when I’m panicking it’s so hard to shift to everything I’ve learned. I understand what’s going on but my mind is in control of me in an awful way. And this health anxiety is taking a toll. I’m exhausted 😩 Thank you for your video🙏🏼
I’ve had anxiety all my life too, and what really got me to start trying to treat it was the dizziness and vertigo. That’s one of my least favorite parts of anxiety X) if you want help specifically with the dizziness, I recommend looking up The Steady Coach on UA-cam. Her career is in working with people at the specific intersection of anxiety and dizziness, and it’s been helping me a lot!
@@TheLiberaceTheory thank you so much! Yes the dizziness is one of my triggers and worst part too. I suffered a positional vertigo about 13 yrs ago and that’s what caused my anxiety. So anything to do with dizziness/imbalance feeling, it destroys me for a day or two. It’s awful. I’ll def look into the steady coach. Hope you’re doing well!
Hugs
Just know you are not alone. Many people feel symptoms when they are worried. Just allow yourself to feel and don’t judge your thoughts. Know that growth takes time, some time longer than others. You’ll be healed in Jesus’ name. Amen!
@@FerintoshFarmsPhotography thank you. Hugs back🩶
My anxiety always starts with physical symptoms and then my mind starts going bc I feel so shakey and nerved up sometimes it can even make me experience derealization ty for this video
My anxiety has gotten worse since the early years of COVID-19 until now
I think that has happened quite a lot though no one I know talks about it.
Be strong and happy.
A question you can ask yourself to calm what I call the "Idiot Mind" is, "Is it reasonable?" This question can help break the imaginary connections between you getting into a fender-bender and the fall of the free world. Life and its events are more connected than we know but less than we think. Great video on CBT.
I needed to hear this tonight, thank you so much for your wise words🙏🏼
BRILLIANCE! Thank you, Barbara!
For several years I read every book on CBT I could get my hands on. I was that interested in it. As a self help tool I got some value out of it.
I was disappointed when I went to my first professional CBT session.
I was extremely upset. I was sobbing my car both before and after the session.
The therapist was so cold and distant. Her reply to everything was to fill out xeroxed forms.
It reminded me of being in an emergency room with an injured hand and being forced to fill out a form with that injured hand to get help.
I never went back to that therapist and she never called to make sure I was okay.
This video reminded of why I do not like professional CBT. It just comes off as COLD, which makes my issues worse.
I don't need help thinking and I don't think most people do either.
I think CBT would be more effective if it was more like a normal conversation. A patient could vent, feel heard, feel validated, be encouraged, and when the time was right in the conversation new thoughts/beliefs could be introduced in a natural way.
If that was the case we wouldn’t need therapy
We gotta do the work!
I'm so sorry you had that experience, and I hope you connect with a therapist much better-suited to your needs.
I applaud you for saying that!! The hardest thing to admit is feeling powerless but now I feel validated and liberated ❤. Thank you soooooo much!!
I have been in therapy through the VA for years and what I love is that this short video helped to incapsulate so much if my counseling. Validation for what I've been shown and doing. And good reminders of what to emphasize moving forward.
Barbara ,thank you for existing! ❤
Your videos are so concise and helpful, thank you ❤
Excellent video, thank you Barbara👏
My problem is “what if”. It hijacks all my attempts to calm myself. “Yeah, it’s probably not cancer. Cancer is very unlikely. But what if it is?”
Same for me
While depressed people wish to die, we worry we may die
What if it isn’t?
Try this…the second we were born, we were also condemned to die 🤷♀️. Your job!! Is to do everything you need to do to remain healthy. Your job!!! Is NOT to decide when or how you will die. That s predetermined and not in your hands😉
Use what is instead of what if
Thank you so much from bottom of my heart!
I really think that hearing (some of us need to hear them over and over) harsh realities is the most helpful.
I agree…. Thank you for acknowledging that!
Dear Prof. Barbara Heffernan. Thank you so much for sharing very valuable, in-depth and useful knowledge 🙏🙏👍👍👍👍👍👍. GB.
Excellent explanation! So logic! Yo made me feel at easy. You are telling me that I have control over this! I never thought it that way! It absolutely makes sense! Thank you very much Barbara! God Bless you!
PLEASE do a video on overcoming OCD! I neeeeed it!
Thank you Barbara
you are heaven sent. thank you!
this video made me feel the most calm i’ve felt in a while. thank you so much! i wrote your advice down and i can’t wait to put it in practice!❤
That was a lot of valuable information and useful techniques. Thank you Barbara!
I really appreciate you. Thank you for making these. It's immensely helpful for someone who struggles a lot of anxiety.
Love the format when you explain things. Very clear and easy to follow. You use great examples
that are easily relatable to the viewer to get your point across. Excellent.
Thanks! This really helped me today. It made me realize that anxious thoughts are just thoughts.
This is exactly what i need to blend my practices of physical/spiritual practice with the thoughts that are triggering massive anxiety.
Love your style, just found you… when I went through my worst depression and Anxiety period, I did that box trick, it really helped, now I make my brain like you said think of a happy place, and what really helped me pretending like the Anxiety is a person and dear him/ her to beat me in my feelings, hey I will never let anyone win 😁
Best explanation about anxiety EVER !!!...... Thank you for making this..
Thank you so much. I have my anxiety every single day and my stomach always hurts and makes me wanna throw up but surprisingly I don’t. But im really scared of throwing up due to my emetophobia and I just get mostly worried from that. This video helps a lot so tysm! ❤️
I could remember several years ago after losing my dad, I suffered severe anxiety and mental disorder. Got diagnosed with OCD. Not until my wife recommended me to psilocybin mushrooms treatment. Psilocybin treatment saved my life honestly. 6 years totally clean. Never thought I would be saying this about mushrooms.
Congrats on your recovery. Most persons never realizes psilocybin can be used as a miracle medication to save lives. Years back i wrote an entire essay about psychedelics. they saved you from death bud, lets be honest here.
Can you help me with the reliable source 🙏. I'm 56 and have suffered for years with addiction, anxiety and severe ptsd, I got my panic attacks under control myself years ago and they have come back with a vengeance, I'm constantly trying to take full breaths but can't get the full satisfying breath out, it's absolutely crippling me, i live in Australia. I don't know much about these mushrooms. Really need a reliable source!! Can't wait to get them.
YES very sure of Dr.benfungi. I have the same experience with anxiety, depression, PTSD and addiction and Mushrooms definitely made a huge huge difference to why am clean today.
Mushrooms are very medicinal. This is why anybody familiar with psilocybin and any other kind of fungi will tell you, "They are alive." They have a very ancient wisdom. To my experience, all mushrooms have always said, "Pay attention to your life. How you think, how you feel, and what will you do with the information that you always knew, but now are seeing in this point of view." This is why mushrooms are so respected in tribal cultures. This mental health treatment works for me too. Half micro doses do the trick for me. At least a few days at a time with lengthy time in between. Never addictive. Thank you for sharing this point!
How do I reach out to him? Is he on insta
Brilliant advice! Loved this so much. Helpful, real, informed. Thank you ❤
I don’t know you but for some reason everything you said it’s what I’m feeling. I really felt a connection and felt so better about what you talked about. I’m so relieved now. I keep going to the doctor and they don’t understand my feelings but I’m so pain free now. Thank you so much❤❤❤
Thank you so much!🙏🙇♀
Barbara, PLEASE do a video on anxiety around OCD please . I need it for help with a family member. Thank you
Bless you Barbara 😢
My eyes started dripping as I was watching this. Its really hard...
Thank You! so much!! This is what I needed to hear!!!! It was me all along! My fear created my dilemma, which created panic and fast pulse during the nite.
You’re wonderful!!! Thank you so much ❤
You are so welcome! Thanks for your encouragement :)
Truly incredible video. Thank you so much
You are wonderful! Great content , thank you
Very logical and makes sense. So right about the lack of control and worrying about something that can't be controlled. You really verbalised anxiety exactly.
Hope u tried some techniques , but be patient because it takes time , effort and persistence. Anxiety can rob us from living. Good luck!
Thank you so much, this is helping me. I have chronic fatigue syndrome which I know is rooted in an under developed parasympathetic nervous system. I am learning every day how to navigate this world in a more balanced way. This world has always been a terrifying place for me, I am looking forward to a better future.
I could watch this five times and learn something every time. Thank you!
Thank you Barbara, it was really helpful that it makes me have tears.
Thank you so much you have helped me see the causes. Thank you, ⚘ ❤
I enjoyed her way of looking at anxiety I have been teaching people how to eradicate the bad stressors of life , I used to allow peoples words or actions to stress me out or make me anxious until I got a revelation into the strategies that I now teach people
Thank you for this valuable insight on this topic I really needed it!thanks for sharing!
Yes definitely needed this! I’m wanting to do so much in the entertainment business and I’m realizing some things about myself.
Thank you for a great video 🙏🏻
I really like your videos and your delivery! I have a hard time slowing down enough to think about doing the things you suggest here. I feel anxious all the time and being in menopause makes it SO much worse! My anxiety has blown up! Not just from menopause but from living with an alcoholic husband who hasn't been faithful. Some days I can barely make it through and I hope that I get back to my old self someday! I am also worse because I stopped my anti-anxiety meds last year. I developed severe Raynaud's, likely from HRT, so I stopped all meds. Now alternative methods and these exercises will hopefully help lower my anxiety so THANK YOU VERY MUCH!!!!!!!
I go to Alanon
i’m hoping my sympathetic nervous system is more sympathetic 😊
😂
Tee hee hee😅
Please do a series on OCD. Awesome videos!
Love this!
Thank you for amazing content, help so much to people with anxiety and depression.
Thankyou for this Dr Babara ❤
I think you found me !amazing. I deal with this constantly
You explain this so well❤️
Thank you barbara love this❤ really helpful
Wow! You put it into context with two words certainty and control. What has helped me is to look at my thoughts and sit with the emotion because it does pass, but in that moment you don't think it will. Mediation, a deal breaker, journaling, putting down your thoughts has really helped. At the end of the day, trying to just live in the Now moment is what I'm trying to achieve and not worry about the "what if's".🤗💖
thanks for sharing what has helped you, which will help others! ❤
Completely identify with that.
That is 100% correct...live this moment...🙂🙂🙂
This was actually immensely informative! I'm saving as a reminder! Thank you, Barbara! 💎
I have been in such severe flight or flight. Today, a big oiece of that “paused” and now I’m having… rolling panic. A nurse a while ago told me she suspected high stress hormones and that really, really makes sense. Now, I’m struggling to sleep, eat right… I have a chronic illness that is kicking my ass at the same time. So, I have everything to learn. Thank you so so much for this gift!
I hope you are doing much better
@@memequeen1004 no. I’m so absolutely in hell I’m looking into ketamine treatmemrt.
@@cyrusromeo oh no :( I really hope you get much better im very sorry things are going terrible I pray that whatever is troubling you, that you will eventually overcome it
@@memequeen1004 thanks, this is when I love the internet. When we support one another.
@@cyrusromeo I fully agree 🩷
Best explanation of CBT ive heard, thank you.
Glad I came across this video. I will definitely be looking at your other videos.
Excellent stuff. Thanks
Very helpful. I have to review this video at least one more time before moving on to the next one. Thanks 😊
love the exercises thanks !
This is so helpful, thanks Barbara😊
Thank you so much for this video, these are good tips. I'm going thru this right now and I listen to video over and over
This was amazing!! Super helpful and you have actual tips and explained CBT beautifully! I really enjoyed the "understanding this about anxiety".
Thank you so much iam happy I find you exactly what I feel
Thank you so much ❤
The things that happen in our minds are amazing and horrible at the same time.
I was today years old when I realized I should not call it " Going through my demons" and trying to frame it as feeling myself, walking with my thoughts to guide them.
Mental health is a bless and I want to gift it to myself. Thanks for the great exercises.
What am excellent easy to understand video. Helped me pinpoint my anxiety about anxious thoughts!
You are such a gem. Thank you for this video!
You are so sweet! 😀❤️ made my day!
This is great thank you
Thank you there are some excellent techniques here, I particularly liked the anxiety box. Thank you!
You are so welcome! Let us know how it works :)
thank you
You are so reassuring Barbara. My anxiety triggers my IBS and vice versa. This becomes a vicious cycle. Your suggestions sound great. I shall give it a try. Thanks a lot
Thank you Barbara for posting. I haven't really thought or had a perspective about my anxiety. I think practicing this will help me slow things down and allow me to problem solve without panic or catastrophizing. I really like writing things down and putting my thoughts in a container. I might make a separate notepad for solutions to the problem at hand.
So pleased this was helpful!
I feel my anxiety anger reduced when I started loving everybody ❤I love everybody is my new affirmation for personal use and I learned it through martial arts to not think of anyone as an enemy but try to love everybody thanks for all your great videos I love them
LOVE this. Thank you so much for sharing. Yes, when we come from a place of love, we feel safer (and vice versa probably). An aspiration to walk through the world with an open heart :)
My anxiety is 1000% due to financial issues caused by being unable to break free from a narcissist who has taken everything from me! If I could get over my money issues , I know I would be cured !!
@@stevenkovler5133absolutely! I am the same! It’s all about the financial situation.
@@stevenkovler5133you have to shift that thought- if you change the feeling first (make it positive- how you will feel when it’s resolved), the issue will resolve itself faster than waiting for the issue to resolve itself before you feel better.
If that makes sense.
Great info. I subscribed.
In my last job I had stomach pain for hours due to my job, or rathet bosses. Once I started to work there I would get excruciating stomach aches, that would not go away without pain reliever. I didn't have any thoughts that were causing it, but my bosses were not my kind of people, not vety soothing or genuinely friendly. It lasted for few months. Once it started, I would get these stomach pains caused by other things and stressfull situations.
I am sorry to hear this.Pleaae do yoga for anxiety and meditation regularly.You will be fine.
I just love the way you explained about anxiety❤❤❤
This video is truly extraordinary. It sums up a lot of concepts and you are giving very powerful suggestions. English is not my first language but I was able to understand each and every word you said. Thank you Ma'am
You are very welcome, and I am so pleased you found it so helpful! I appreciate the encouraging feedback!
@@BarbaraHeffernan can you help my 15 year old son with instructive thoughts . Do you offer individual therapy sessions or have referrals?
This really helped thank you
Thank you!
Thank youn
It’s a lovely and well summarised specific tips for the majority of people out there! Great job ❤ I hope it reaches the right people. And I like the simplicity and honesty too.
Clear and very helpful. Love your beautiful face and smile
Thank you Barbra! This episode was very helpful!
You are so welcome!!
Thank you so much
So grateful for you and your beautiful, inspiring, life saving advices
Wld pls share more about
The best cbt and dbt and act tools that have been most helpful for u and also surviving narcissistic abuse in families and
Great video. Thanks
Man! Awesome! Thank u
I needed this thanks