Calming Anxiety With Your Body’s Built-in Anti-Anxiety Response 11/30
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- Опубліковано 27 тра 2024
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Your body has a built-in, natural ability to calm anxiety. Learn four simple, body-based ways you can calm anxiety by turning on the parasympathetic nervous system.
Calming anxiety is something you can learn to do when you learn how the parasympathetic response works as an anti-anxiety reaction.
Anxiety, PTSD, trauma, and other intense emotions are rooted in the nervous system, specifically the sympathetic response, but our body has a built-in natural ability to calm anxiety by turning on the parasympathetic nervous system.
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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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You are changing my entire life. I want you to know from the void of the internet that you are changing someone's life that can't afford therapy and didn't have any tools before. Thank you for these videos, they have meant the world to me.
He is the best when it comes to recovery pregnancy....
..
ViawhatsApp..
Me too!
i feel the same, i cannot afford therapy so i am here.
ua-cam.com/video/vqPHp5wrdZg/v-deo.html
1. Tapping
2. Laughter
3. Getting upside down
4. Washing face in cold water
5. Mono-tasking
6. Mindfulness
7. Do something slow
8. Sex
9. Pay attention to biorrhythms
10. Hug someone
11. Stretch
❤️
♥️🫶🏽
So, your spouse is in the room next door and hears you laughing at the tv set as you tap on the coffee table and she says 'what was that?' She then begins to follow you to see how weird you could be. You wash your face with cold water, get upside down, start to look at you phone screen and then you tell her that's boring as you slowly, flirtatiously remove some articles of clothing and wink and smile at her way. Then she's lost as you proceed but walks up to you, inquisitively. You pull her in for a hug and the hug runs and takes off into a very rewarding sex session. Biorrythms collide, synchronize. and at the end, if you did it right, you won't need to stretch.
eating should help aswell, maybe chewing gum
@@Lacky546 That’s how eating disorders start. I used to do it when I was younger and did more harm than good because I felt guilty of over eating when my body didn’t need to.
I think chewing gum is a better alternative
"Your brain perceives multitasking as a threat." Oh my goodness, this explains so much!!!! I am writing that down and putting it on my wall 🤣
haha
When I think of the term “multitasking” I get stressed. My old boss would constantly tell me I wasn’t doing my job if I wasn’t multitasking. Same with my husband, if I can’t do multiple things at once, then I’m lazy. This explains why I feel the way I do every day.
Later I read that no one can actually multitask. We only perform rapid task switching! 😂
@@quickgirl80I can relate!
I'm working on reprogramming my brain away from trying to multitask. It's totally the way our modern society expects us to function and it's insanity because it is impossible! Something always suffers when we try.
I’ve been multitasking for a whole month 😮
@@JDOGFTW kw
Here are the timestamps!
Calm Down Skills - 9:32
1. Tapping - 10:23
2. Laughter - 12:10
3. Getting Upside Down - 12:31
4. Washing Your Face with Cold Water: 12:45
5. Monotasking - 13:01
6. Mindfulness - 13:14
7. Do Something Slow: 13:32
8. Sex - 13:44
9: Pay Attention to Your Biorhythms - 14:05
10. Hug Someone - 14:17
11: Stretching - 14:33
Some People with laugh get cataplexy and become paralized, someone dont have anyone to hug
All the best🙏
❤
Thank you for the time stamps .
Thank you very much for the time stamps.
have been a victim of Anxiety disorder for the past years and all through college, thanks to #DoctorEromon on UA-cam… .. I'm getting hold of my self now,
1. Pair the belief that I'm safe...
2. ...with Mindful awareness
3. ...and physical Self-Regulation of my body.
yes!
So I just did the above and actually felt calmness wash over me. Thank you for the quick reference guide!
I can't believe no one taught us this in school... when we're being "prepared" to eventually do stressful jobs.
I cried watching this because it was like i finally understood. She is an excellent teacher. Therapists would tell me imagine a happy place, do this or that but never really explained why it would help. Its like my eyes have been opened and im excited to try some of these ideas.
The government don't give a shit about you,that's why.
@@jonthebutcher Well damn 😳
I feel you!!!
And also how to do burocracy. In Germany this is a huge thing. And when you have trained it you don't panic as much.
There are so many lifeskills that should be thought in school 🏫
Yassss
I've been told so often that everything is alright when I *knew* it wasn't and I could *feel* that it wasn't. So now when I'm anxious and I try to breathe deeply, my anxiety goes up even more because I'm again hearing 'It's alright' when my body is clearly telling me it's not. And trying to discuss it with myself makes it still worse. I feel like I'm trying to gaslight myself.
The only thing that helps is to just accept that I am anxious and to thank my body for being so vigilant and protective of me. It doesn't make the anxiety go away but it makes it easier to bear it until it fades on its own.
Thank you. This is the first thing actually applicable to me. This whole video and the comments until yours have felt like they were only helpful to people who weren't already hyper self aware and needed a change in perspective and to acknowledge facts about their situation and other general mental health advice that are too simplistic for situations like mine where there is a lot more involved than is covered here. I was looking for something to see that I'm not the only one who views things as you said. I find my conditions a lot easier when I accept them as they are. Thank you.
He is the best when it comes to recovery pregnancy....
Yep, I am also hype aware and feel like I’m gaslighting myself , so it’s like I am going through a lot of these videos and just trying to find the thing that actually clicks.
She talks about this in other videos, but what these exercises are really for, is disordered anxiety, not regular anxiety. If you're actually in danger you shouldn't just try to keep calm and shut down your real, helpful emotions.
Yes
I started to cry uncontrollably while watching your videos, and I think it means that you are helping me have a breakthrough in my anxiety management. Thank you for this gift. You are helping us all.
Sounds like a healing response! Which video were you watching when that happened?
Your eyes starts keep doing the exercises
I meant to say you're having anxiety over and over do the exercise
I wish i could have better access to crying.
Mee too 🥲
Probably repeating myself on this channel: One trick that works really well for me is to watch videos of cute pet animals relaxing. Their relaxation is instantly transferred onto your nervous system. So videos of cats, dogs and kittens sleeping, yawning, stretching, lazing around playfully, grooming themselves, squirrels eating nuts, cows grazing, goats jumping around, deer, sheep walking around all produce an instant parasympathetic response. I simply cannot stop yawning for a couple of minutes.
Hope this helps someone.
Also, Emma is a saint. 🥰
Ironically, when I see animals being well treated ,as in this video,it reminds me of experiences I'v had, and which I'v seen and read about, of the many who are not so lucky and are abused, and so causes me stress,
so even watching a self help vid on stress can cause me stress,can't win,
fortunately most people aren't so sensitised, even people who hate cruelty.
@@frankwhelan1715 One of the most powerful aspects of anxiety is the forceful negative voice that says: "... that maybe, but remember this suffering and that torture and this sorrow and that pain". It does not stop even if you were to win a million dollars or get married to the best person you know. It just keeps hammering like a broken machine. The solution that works for me against this is to first label it as "hopeless perpetual negative" and step aside from it. Labelling it takes away a lot of its power. See if that helps. If only one thing bad happened to you, the HPN process will use that one bad thing to rob you of all your 100 joys (did you notice how hopelessly negative that sounded?) which is senseless mental self-violence, nothing more. Best way is to label it without fail and step aside.
I personally love watching aquatic animals, particularly fish. It's calming seeing beautiful underwater scenery paired with the flowy movements of fish.
@@sea4605 I agree that is pretty relaxing too.
That’s exactly what I do! 👍🏼😁 I always joke about watching cat videos when I’m stressed but it can be any animal that makes you laugh. My new favorite is BiBi the baby monkey… you can’t help but to be happier when your done. 🥰
Battling a season of anxiety! Praying to overcome this soon! Thanks so much for this video!🙏
Praying for you Jessica. God is always with us and even though we go through difficult seasons in our life, we are not alone. You are not alone, and this too shall pass. 🙏❤️😇
I have never been through this much stress and anxiety to the point that I'm experiencing hyperacidity throughout the day and cannot sleep. But one night, I have seen one of your videos on my recommendations (when I needed it the most). I can say that I'm really learning and starting to feel better now. Plus, your voice itself calms me! Thank you so much, Emma. You are a savior for the most of us!
thats so great ❤ happy for you! wish you calm and ease and peace
This happened a to me too I get to stressed my stomach starts to hurt so bad
I come back to these videos every time i’m having anxiety. You have helped me almost rid my medical induced anxiety! I have been getting out of the blue panic attacks lately while doing anything, laundry, reading, gaming, sitting, walking, you name it. My heart rate slowed down shortly after watching 2 of these videos and I already feel so much better. Thank you so much for these and for helping thousands of people, including myself.
You’re not alone! Sending hugs
WOW, I have GAD too amy heart rate is increasing when I wake up and during the say many times, don't know how to deal with it
Anxiety for house work daily morning and slows down evening someone help with techniques to concentrate where in i go blank during anxiety
I couldn't agree more. I keep rewatching the videoes when the going gets tough. Emma has a natural gift (or learned skill, doesn't matter) to calm things down. I have lived with OCD for more or less 30 yrs with relapses now and then. Somehow, one gets used to it - unwillingly or not.
I've been so sick with anxiety I am never hungry anymore.
My Dad died of cancer 3 weeks ago. I cared for him for 7 months and held his hand when he passed. It was more traumatizing than I thought it would be. Now that he’s passed, I’m having all kinds of physical symptoms. I stumbled across this therapist’s videos and I can’t stop watching. She explains things sooo well, and she is just so sweet and calming. I keep hearing myself say as I watch her videos, “she’s so sweet; I just love this lady”.
I don’t know where she’s located or anything about her, but if she’s in the wash DC or surrounding area, she’d be my therapist!
Sorry for your loss ❤️
I am so sorry for your loss.
My dad was in home Hospice and it was traumatizing for me too. He died from cancer in Feb. 2022, did this video really help?? :)
Im so sorry for your loss and pain, you didnt happen to stumble into these videos, it came from God!
I went thru the same situation, I lost my father to cancer after close to a year of him suffering and held him as he took his last breath so I can truly relate to your pain and struggles. one of the hardest things I've had to live thru...I'm in a tough season now, years later, going thru a horrible divorce and surviving the abuse...Im now healing and leaning on God with all my might, I too stumbled across these and found such help thru her and her videos and I know in my heart it's from God helping me heal..blessing me daily.
Praise God!!
@@lindaarena4022 hi Linda! As I just got your comment, I lost my Mom just this week - 11 months from losing my Dad. Whew! I feel like I need to go on a anti-anxiety retreat 😩
I started using the first technique. The dog technique. I used to reach for food when feeling stressed. I confused hunger and stress. Then, instead of reaching for food, I lied down and closed my eyes. And I feel my emotions. The dog technique. Just lie down and close your eyes, not to relax, but to feel emotions.
I’m also laying down every time it’s too much
I'm almost in tears with how much calmer I am. It's typically taken HOURS to calm back down
My biggest struggle with anxiety and panic is triggered by minor physical illnesses. A bladder infection or upset stomach sends me into meltdown mode with fears that what I have is going to get worse. I like your approach to dealing with this so I’ll check out your other videos to see if you address that kind of situation. Right now my only recourse is medication but I’d like to be able to avoid it altogether.
I think you should also her anxiety health cycle .it will help you for sure.dont googling about diseasesor symtoms. it is just your sensation ..
It took me decades to realize I did that. For the longest, I wondered why I would dry heave any time I got sick (even if if was a cold). I basically ended up in situations where there was no physical ailment and I got sick to stomach to make the connection....
so I am not the only one
Omg, me too. I'm in the middle of this right now. I also want to avoid going back on meds!
Omg u are not alone that Is so me I today had some belly ach that be no big deal to most and some back pain made my mind think kidney stone I even went out to the er buy the waiting area was so busy I came home manged to get my kids in bed now I'm listening to this hope it help
Sometimes it's the tiny sound bite that hits home and the message sticks. For me it's when you said "your body sees multitasking as a threat". Wow.
What a sweet caring therapist! Thank you, Emma. You make this world so much better! Happy Earth Day, everyone!
Thank you! You too! Happy Earth Day!
ua-cam.com/video/vqPHp5wrdZg/v-deo.html
@@TherapyinaNutshell a am a a a w molly p
〇
I had agoraphobia for 27 years, first 8 years I was a recluse ….one day I had reached a point. And I said to my husband let’s go for a drive & let’s face this anxiety head on! I had a huge anxiety attack, But I relaxed my muscles & took deep breaths, even when I my heart was racing, I was not forcing it & eventually my palpitations stopped. I went through it & came out of the other side & realised I was not going to die! finally after all these years I got it. I do not label myself anymore I found that did not help ! Hence why I say I had Agoraphobia, I now tell myself I have made progress & I do not put myself through to much in one day. This programme is so helpful to people who have no tools or still learning how to use them. Hugs from England to everyone 🇬🇧 😉🙋♀️xxx
I’ve been there. Afraid to leave the house.
@@blesd4success we have good days, we have bad days, we all have them. Stay well 🙏🏻❤️🇬🇧
I recovered 99 percent ✌ Thanks Just focus on work and care for loved ones
What helped you most?
@@sauceinnasaucer42 keep busy
Every night when going to bed, my anxiety symptoms start, this, even if I am calm and relaxed!
Have you tried Wim Hof breathing? It's like a heavy duty parasympathetic response. Search it on UA-cam and do it in bed.
You feel loss of. Control perhaps then
Maybe it’s cause you are trying to force yourself to sleep
Anxiety happens when you think you have to figure out everything all at once. Breathe. You’re strong. You got this. Take it day by day.
ViawhatsApp
±²³⁴⁸¹⁴⁵⁸²⁷⁶⁴⁷
@@asamauabdullahianyagwa3449
Your constant repeated IRRELEVANT comments are nit helpful to these ppl here who need mental help. Plus you are just plain ANNOYING. Please stop!!
I just wanted to say, as a a clinician (I'm a PA), you are an amazing mental health care provider. The work you are doing is so important and valuable and you are helping so many people!. I appreciate you and your techniques have been helping me immensely to cope dealing with this pandemic along with my own issues. Sending you love and wishing you all the best! ❤️
He is the best when it comes to recovery pregnancy....
..
ViawhatsApp..
I suffer from cptsd as a results of being an autistic queer person raised in a cult like religion. Until now i never had the words to describe my experiences but i now know that Iv’e struggled with severe depression, and two anxiety disorders (general and social) since about age fourteen. Discovered and got diagnosed with ASD this year at 31 has been incredibly eye opening. I’ve spent the last few years learning all i can about trauma, emotions, disassociation, different modes of therapy, regulation, polyvagal theory, attachment theory, etc. Thank you for the tips and reminder to stay in my body; it’s a constant struggle to stay conscious and aware. When I’ve used EFT in the past, I repeat the cycle over and over until i feel my body relax somewhat and like to incorporate also the mantra “My body doesn’t feel safe, but I am okay.”. It can feel like I’m lying because I don’t feel Olay so I might initially end it more like “and I don’t feel okay.” Then to “but i will be okay” and so forth until I feel I can genuinely say and believe the whole lot “My body doesn’t feel safe, but I am okay.” By that point my sympathetic nervous system has typically mellowed.
It’s extra hard to develop inner awareness/consciousness when you have underdeveloped interception and have had to modify & suppress your natural way of being and moving in the world to mimic neurotypicals and developed an uncanny survival skill of disassociating to block out overwhelming sensory sensitivities.
Well said and well done, I like the mantra🙏🏼
You've been through a lot of serious trauma, but should be very proud of how well you've marshaled your own resources to get better. You are still fairly young, and I wish you well in your future endeavors. Take care, an older person who's dealing with somewhat similar problems (and solutions!)
You are blanking awesome!
You got this and don’t give up 💪🏽💪🏽
Emma, you are such a gift. I use your videos personally and share them with my clients. It’s tough to accomplish the kind of teaching they need in a 50 minute weekly session. You are my go to co-therapist! So much gratitude.
🇸🇳
My mom's a narcissistic & my dad's abusive, I've got CPTSD & anxiety which I'm working on dealing with better. I get these flashbacks at times that are traumatizing. After watching your videos, you've helped me to better deal with my stress and get over these moments. Thanks again for every video you do
Same
I can’t thank you enough for this. Trying to hold back this breakdown until after work, because it’s like you read my mind in every session. You’re better than any of the three therapists I’ve had and I can’t even actually talk to you. Thank you so much.
This video is amazing!! This should be added to the curriculum in schools starting in Pre-k and onwards. Adolescent years could be a lot less stressful and it could prevent anxiety and depression conditions.
I taught preschool for 30 years. We focused a lot on social and emotional development, noticing and naming emotions, expressing our emotions effectively and appropriately, responding to other’s emotions, coping with stress in healthy ways, etc... Sadly, preschool teachers will just be at the beginning of teaching these important developmental skills but then have to send the kids off to public or private school (K-12) where none of these skills are fostered. Many quality Early Childhood Education programs in our country have been years ahead on this issue, but the upper grade levels never caught on to this important developmental need. It is truly a sad fact of our education system.
So true so sad it would be so beneficial.
Amen!!!
Thanks Emma ima start to work with my anxiety each time a day because I’ve been having anxiety attacks and I didn’t know how to control them at all for me to listen to you for the first time I wanted to cry because I don’t want to feel this way and this help me little by little when I get I just go to your videos and see what could help me out with day to day life ❤ very grateful that you are here telling us how to calm ourselves down and how to deal with anxiety you are awesome therapist because nobody an afford it thanks again Emma and I’m try to heal myself little by little ❤️🙏🏼god bless you
1 thing that also can trigger calm is to "Relax into what you feel". Accepting the sensations, not trying to change anything, and just be OK being with them for a moment
Your videos are making an impact on my mental health. I have chronic depression and anxiety, and over the last few years my anxiety has increased. Once I started watching your videos and started to learn about anxiety I gained tools and knowledge on how to effectively defuse the bomb that is my anxiety.
As a military member, someone who deals with anxiety, someone who has endured several traumatic experiences + someone who has definitely felt the physical manifestations of choosing to not feel my emotions after suddenly losing a close family member, I thank you SO much for these videos 🙏🏽🧡!!
Same!
@@AminaWilliamsRN 🧡🧡🧡
Thank sincerely for serving
Thank you for your service. It’s commendable and courageous of you to be searching for help and support. Keep reaching out. You deserve it!
@@sabine3769 Thank you, sincerely, for your support 🙏🏽.
Emma you have been a great blessing in my life!! I have struggled with intense anxiety and depression for almost 30 years and no one has ever taught me the things that you are so selflessly teaching in your videos. THANK YOU!! THANK YOU!! THANK YOU!! I have been trying to find a therapist to help with the stress ladder and making small steps to overcome the fear of having severe anxiety and have not had a lot of luck. I know Heavenly Father will guide me as I truly feel that He guided me to you!!
I can relate to that kind of anxiety Shanon, you will come out the other side! Prayers for you 💜
I'm beginning to think I've been living in a state a freeze for the majority of my life. The tears are flowing as I flash back to the times in my life where the state of fear left me unable to defend myself or set boundaries with the abusive syblings in my family.
I’m so happy that I’ve come across this video. I’m a nurse and as many people are aware it’s such a stressful time to be a nurse. I’m constantly stressed at work and when I’m not at work I’m thinking about work. I get anxious before shifts hoping that the shift will go well. I almost quit my job due to the effect it was having on me. Since then I’ve had to really look at how I can do my job and not get so stressed and so anxious
Rooting for you!
Me too … feeling overwhelmed most of the time 😟
Same got bad anxiety because of nursing job
I won’t be able to really express how much your video, about being stuck in that nervous loop, helped me realize why I couldn’t get better. I got into an outlandishly awful state. It was so bad it was worse than being bed ridden and mentally paralyzed! That video helped me understand that it was a constant state of extreme fight or flight. I knew this, but I didn’t know I could trigger my parasympathetic nervous system to actually start working again. My body needed, and is currently learning, that it’s safe and I’m seeing results. This is life changing! I owe you (and my husband) my life. I don’t really know how to thank you for what many doctors and therapists couldn’t even help me with!
I have never understood why traditional western medicine gives you pills or pushes you to see cliincal pyschologiists when there are such simple mechanisms like we see here to retrain your mind/body responses. Even just as little as tapping your face or chest, or licking your lips or looking with your eyes to 3 o clock position, putting your hand on heart = they all work at creating the safe or rest and digest state of mind.
@@mjchecksfield914 I suffer from extreme high anxiety to the point where I can't even get up from bed to make breakfast. Literally a normal lifestyle is impossible. I'm someone with a lot of will power, I got straight A's throughout school. I'm a perfectionist and a high achiever by nature. All that to say that there are definitely real mental disorders. I know more than anything that there is something legitimately wrong in my brain. I've seen so many therapists, countless doctors, I've explored many avenues of healing my mental state. There are people like me where your brain doesn't respond to positive situations and only negative situations and there is nothing you can do to force it. I would have thought the same thing as you but unless you've lived through the hell you won't be able to understand that it is a very serious brain issue.
@@mjchecksfield914 Although I've seen some results with this video I'm still in great need of a medication to be somewhat functional.
@@mjchecksfield914 Reduce negative thoughts to have a good life. Your breath is directly related to your mind [brain] causing negative thoughts-anxiety. For a relaxed life sit on a chair, back erect, eyes closed, be still and observe the sensations of your incoming--outgoing breath at the entrance of the nostrils for around 5-10-15 minutes or more. Don’t fight with your thoughts. Slowly they will reduce and relax the mind. No deep inhalation-exhalation or breath counting needed. Anytime of the day or night before sleep sit or lie down on your back and observe your breath. Be as still as possible as it reduces negative thoughts. Make this a lifetime daily habit to have a good life. Best wishes Shyaaam Sir. -Counsellor.
@@7Annamallover7 Reduce negative thoughts to have a good life. Your breath is directly related to your mind [brain] causing negative thoughts-anxiety. For a relaxed life sit on a chair, back erect, eyes closed, be still and observe the sensations of your incoming--outgoing breath at the entrance of the nostrils for around 5-10-15 minutes or more. Don’t fight with your thoughts. Slowly they will reduce and relax the mind. No deep inhalation-exhalation or breath counting needed. Anytime of the day or night before sleep sit or lie down on your back and observe your breath. Be as still as possible as it reduces negative thoughts. Make this a lifetime daily habit to have a good life. Best wishes Shyaaam Sir. -Counsellor.
I struggle with anxiety on a daily basis.. but especially at night time when i want to sleep.. i hope i can train my body and brain with these tips to finally get a good night of sleep :) thank you!
Look into L-theanine
Look up JASON STEPHENSON sleep meditations. Also Magnesium pills after dinner. Don't forget bedtime Thanksgiving reviews. If you don't believe in the spiritual world you may just talk out loud to your Higher Self and review all the blessings in your life.
Good night. 🌙 😌
Also...stop watching any NEWS and mute all commercials. Both of those are FEAR based. Your own brain manufactures enough negativity without any more in put from outside yourself.😊
I'm getting better at managing trauma, I'm learning to not panic when I think I'm in danger, anxiety in general can also be paralising so you have to practice whatever techniques work for you, keep watching these great videos
This is such great advice! My stress has always hit me in my body BEFORE my thoughts and I feel this is because I had a very dysfunctional childhood where I was ALWAYS in fight or flight mode and never felt safe. I’m 51 now and still experience anxiety and stress in my body long before my thoughts catch up and when they do it’s to elevate the anxiety by asking why I’m stressed when nothing is ‘wrong’.
I taught myself to “spin down” every few minutes. It’s basically relaxing. It literally changed my entire life. Patience is all it takes.
how do u do that?
Having a breakfast rich in protein activates the rest and digest mode which in turn calms down the nervous system.
do you have examples of protein rich cereals?
Holy crap! That tapping this took me from a 7 to a 4. That's freaking amazing.
People can lead terrible lives for what ever reason but anxiety can be a life long thing.
Deep breathing makes it harder for me to breathe. Only small slow breaths helps tfor me to be able to relax.
Whatever works.
The work you're doing on this channel is helping a lot of people. It's so simple but so powerful. Thank you so much
Reminds me of Psalm 23. "You make me lie down in green pastures" 🙏
Whenever the times get low I find myself back at your channel. You remind me that there is hope 🥺
Real intelligence tickled by gentle humour is so vivacious. Emma has it in spades.
Thank you. I’m having the worst anxiety I’ve ever had in my life. I’m 37 and I really truly believe it’s my hormones making me nuts
I started having more anxiety when I started going through perimenopause at 45.
I anticipate that may be part of my issues too.
@@finnajane it’s horrible
@@kristymarie6065 This video definitely has many great techniques. I have used many of them already for a while. The scent of lavender is also helpful.
@@finnajane thank you so much I will definitely try that
I stopped my activity just to watch you! You are a blessing to all the people who are experiencing these like me! God bless you also because you brought light to my clouded,anxious mind.
Emma, I love you. I was having an anxiety attack in the middle of the night for seemingly no reason at all and yours was the first video that popped up when I looked for help. And I am so glad it did! I have grown accustomed to just wallow in my fear whenever it hit me, and I did not know about many of these techniques. Tapping worked wonders for me. What you are doing is amazing, I cannot put my gratitude in words. Thank you so much!!
These are all great tips. I would also add - spend a ton of time in nature, and eat WHOLE foods :)
I love entering a forest , that triggers a while set of different and good feelings. As does sitting at a beach listening to the waves.
I'm so grateful I came across your channel. Thank you so much. I almost call 911 I literally thought I was going to die🤦♀️ My anxiety was so bad. After I finished watching your video I'm so calm and back to normal. God bless you and all of us that is going through it. We keep going and never give up. WE ALL GOT THIS🙏❤🙂💪
Thanks for another helpful video. As far as inversions go I have found a yoga posture called "legs up the wall" to be easier and more effective than shoulder stands, headstands, or using an inversion table. I highly recommend it for the relief of anxiety. Thanks again for all the great work that you do. You're awesome!
after years of doing therapy and taking anti-depressants that didn’t work, i have learned more from your videos in a week! i, too, assumed to be working, it has to be frenzied. lightbulb moment lol. and when you said in another video that “thoughts are not facts,” i realized how often i get trapped in that cycle. i shut down as soon as i feel overwhelmed, so i never resolve the actual issue-i get stuck at the avoidance phase, instead of trying to feel the bad feelings and release them. thank you so much!!!
He is the best when it comes to recovery pregnancy....
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ViawhatsApp..
definitely try different therapists (maybe specialized to your biggest issues/their sources), medication and maybe psychiatrists
Just coming back to this video to say thank you. Never in my life did I think something a simple as the tapping method would work but it really does. It's become such a comforting thing for me now and I'm very, very grateful. Thank you!! 💗
When I’m stuck in fight flight I watch these videos. Education soothes me and helps me talk myself down. I need these reminders. Thank you ❤
I've been battling c-ptsd for more than 10 years. Well now i guess I'm not battling but accepting and being willing. Check into my body every 2 minutes? Im so happy to have a new game plan and im seriously that dedicated to restoring my nervous system . So check in every 2mins it is
One of my favorite books was handed to me in 1979 after getting a divorce. “Love is letting go of Fear. I would go for a walk by myself every morning for 30 minutes and repeat the lesson of the day. My favorite at the time was “The past is gone it can touch me not!”
I would also use my breath to mentally go through different parts of my body. All I can say is it made a difference that I wanted to experience every day!
Sometimes you come across people like you who are just so thoroughly authentic and genuine in their desire to help people. You deserve a lot of cred for these videos.
EFT works well with mantras : “Even if I feel _______, I completely love and accept myself”. Mentally repeat this in all the areas you are tapping.
Your videos help me out all the time. I usually have my anxiety under control, but when i dont, i always know where to turn to for reassurance, here. Thank you for all you do. Everything you say is everything all i wanted to hear. ❤️🙏
Thank you. Recovering from narcissistic abuse, and anxiety is not a joke. Keep sharing this great information!
I have bi polar and adhd and had no tools growing up to help me. Been on meds for 30 years trying to be my best self. You are helping me so much learn coping skills and to get away from bad self talk. I used to beat myself all day everyday all day. I felt damaged or not good enough. I feel like there is hope from these horrible thoughts. Your teaching me to rewrite my thoughts and practice self love. I’m in high pressure sales for military aerospace and it is so stressful. There’s hope for me to enjoy my life and enjoy ME. Learning how to overcome my thoughts
Thank you. I have aggresive ms and was told stress is one of the worst things for ms.
Im working on improving how I handle stress and you are making a difference in the quality of my life
You got this!
Try a carnivore diet, the Facebook groups are full of success stories for autoimmune disease and ms
These are honestly so helpful. You should write workbook
Thanks, I've got one somewhat ready, but I don't have time right now. You can buy the workbook with the course.
@@TherapyinaNutshell is the workbook only I. Ebook/pdf form? Would be interested in a hard copy
@@melissaann7380 I would!
If I was allowed to be subscribed to just one channel on UA-cam, just one option, yours would be it. So much healing information, presented in such a soothing and compassionate way ❤
I developed anxiety ever since Covid Lockdowns and the whole Covid thing. HAdn't had an anxiety attack for 20 years before that.
I noticed anxiety attack a few times the first year. The second year it got worse. This past year my anxiety has gone off the charts and now it's almost daily. Feeling sick, heart racing when I wake up, no energy, not eating, no sex drive, constant fearful thoughts, ruminating, reliving mistakes of my past, feeling like Earth is literal HELL. These videos are helping. I spent all day feeling like I was gonna pass out or faint. More relaxed now. I gotta do this more.
This is really good advice - it's not necessarily what you would expect - surely the brains knows when it's being "hacked" by this strategy? But the amazing thing is that it really works. I found this out and lots of other useful things in the AntiAnxiety Formula by Duncan Holder which is my go to book when I start feeling anxious.
Agree - thanks!
The logical part of your brain is only a small portion so I imagine to your nervous system it makes no difference whatsoever whether it's 'real' or not.
Our sub conscious only believes just what we tell it. Based on hope or reality it doesn't matter.
Constant vigilance is the key.
Ain’t that the truth some of us believe that if we don’t give everything we have in us and crush ourselves to help others,then we are doing nothing at all..
I watched part one during a panic attack and this one right after, definitely already helping. The yawn technique is my favorite
The tapping took my anxiety level up quite a bit.
Other things that raise my anxiety level are listening to calming music, meditation or sitting in church.
Most things that people say relax them are extremely aggravating to me and always have been.
Sometimes relaxing techniques release suppressed emotions which need to be fully felt as they leave the body. Maybe this explains what you're experiencing? I went through releasing a lot of old emotions for a while and would have waves of this. Once I sat with the emotions and processed them I'd come out the other side feeling lighter. I went through nearly a year of this to release the anxiety/ptsd. I'm better now and the waves don't come as often. Avoiding them makes them build up so I've learned to sit and feel even unpleasant emotions now, remembering they are always changing and not permanent.
Thank you Jesus. Yay He is my number 1, my anchor He gives me strength for the day and He says do not fear of be anxious... But you help us very practically Emma, thank you so much we all need this in our broken, high stress world.
I often tap on my collarbone to calm my anxiety. I noticed myself unconsciously doing it once in a stressful situation & it was actually helping. It was so nice to hear you mention this technique in your video!
I was having anxiety attack when finding your channel. The first exercise helped me immediately. Thank you so much! A forever follower.
Hi Gwen, how's your day going with you?
As a new psychologist, your comments on feeling as though you NEED to be stressed and as intense as possible to do a good job rings so true. Thank you so much, I hadn’t even realised I was putting this pressure on myself.
I have been struggling with stress, anxiety and it’s related side effects on my mood, and despite practising meditation and general wellness techniques, i felt at loss for how easily i slide into stress response. Watching your videos have helped me put things into perspective. So much so that just realising that i am safe, and realising that i have created a dependency on avoidance (like you said) which causes more stress, i already feel calm and relaxed. Thank you. I needed this.
My sleep is broken at mid of the night
And that makes me crazy ,it was un controlable situation for me.
And negative thoughts running in my mind in speed of light.
All of these skills are developed through yoga. She is explaining well how it works in a modern way with a therapist twist.
So happy to have found you. Even your voice and your manner is soothing. I’ve been chronically ill for a year and really starting to realize how much my nervous system has been impacted because of it. I am doing the Gupta program now but it definitely takes a lot of patience. Thank you so much for your information! It is so helpful! I cannot believe how powerful our brains are over our bodies… I’m trying so hard to have power over my brain and I never ever realized how difficult it actually is.
I am so appreciative of you offering these videos for free, they help me so much and I would not be able to access them otherwise. Namaste! With love from the UK
THANK YOU so much for sharing this therapy!!!! I needed this!!!! I appreciate your videos as someone who has had trauma, PTSD & a veteran you don't know how helpful these are! You are helping me every time I watch one of your videos! Thank you again!
This is very valuable, because watching TV isn't just unhealthy, it's a failure as a "relaxation" technique. Your body may be relaxed, but your mind is not. The brain is hardwired for empathy, and that means that it will respond to seeing someone else's experience in just the same way as if you experienced it yourself. That's all well and good if you are watching someone walk down a forest trail, smiling and smelling the flowers. But if you are watching a fight, your brain is going to go on alert just as it would if you were in a fight. Worse still, because your body is not responding to this mental stress, the stress builds instead of being released. One of the best ways to release "fight or flight" stress is to go for a run, because after all, this is exactly what is supposed to be the end result of that kind of stress. Well, if you get that kind of stress, and do the exact opposite of running, what is going to happen? The stress won't be released properly.
By all means, make use of relaxation techniques, but know the difference between those that help and those that make things worse. I never felt more anxiety in my life than when I was reading a novel or watching TV and something really bad happened to the protagonist or there was something seriously humiliating. I mean, there were even times I couldn't finish the story because of the anxiety, because it was like I was in that humiliating situation myself. And I don't even have an anxiety disorder.
This is quite possibly one of the most important things that a person struggling with anxiety can learn, concerning empathy. Calming your body helps to calm your mind, but in order to have a fully calm mind, you need to proactively focus your mind on something calming. If you can't engage in a relaxation technique, then there needs to be something you can think about that helps calm you. The drama and violence of TV and novels is absolutely _not_ going to help.
My husband has generalized anxiety disorder, and lately he's been struggling because of some physical symptoms that may possibly indicate a nervous system disorder. Although it's seeming less and less likely, he initially worried it could be ALS (he's probably still going to get tested, just in case). The most helpful things for him have been prayer and meditating on encouraging Bible passages, as well as getting out in nature. It's also helpful to him for me to stay as calm as possible, because any time I get upset or excited, it increases his anxiety. He never watches TV, and even watching videos on UA-cam, he has to avoid any where the presenter is excited. The next most helpful thing is simply cuddling together in our big easy chair.
Obviously, we can't all avoid being around excited people, but it is of immense value to learn to focus the mind on calming thoughts, as well as do things to calm the body. Listening to calming music is a great help, too.
Very helpful advice.
So very important to CUT DOWN ON TV VIEWING and TO STOP WATCHING ANY NEWS. Music really helps. 😄
Your energy is so soothing.. even through the phone. Thank you for all that you do ❤
I've only recently started watching your videos, let me say how grateful I am to you. I've been dealing with panic attacks and anxiety since 2008, and recently lost a close friend and got covid, and it just skyrocketed. So thankful for the advise giving, I've learnt soo much from watching your videos, and it has also helped me to better understand how I can deal and hopefully fully recover from this horrible experience. 🙏
This is so incredibly helpful, wow. I’m going through CBT right now for severe depression, anxiety (& awaiting diagnosis for ASD) and have real struggles regulating my emotions. These are great techniques to use along with my CBT (my therapist taught me 5,4,3,2,1 technique, compassionate thinking, loads of good stuff), together these are helping me get out of what was an awful cycle of depression and shutdown. Thank you so much for sharing 🙏 I’ll definitely follow up and check the other videos 🙂
Laura, Reduce negative thoughts to have a good life. Your breath is directly related to your mind [brain] causing negative thoughts-anxiety. For a relaxed life sit on a chair, back erect, eyes closed, be still and observe the sensations of your incoming--outgoing breath at the entrance of the nostrils for around 5-10-15 minutes or more. Don’t fight with your thoughts. Slowly they will reduce and relax the mind. No deep inhalation-exhalation or breath counting needed. Anytime of the day or night before sleep sit or lie down on your back and observe your breath. Be as still as possible as it reduces negative thoughts. Make this a lifetime daily habit to have a good life. Best wishes Shyaaam Sir. -Counsellor.
I subscribed to your channel a couple of weeks ago and I'm really enjoying your content. I'm making a commitment to not only watch these videos but actually apply the techniques that you provide. I am so grateful that you have chosen to share this invaluable information with the world for free. I am not currently able to support your work monetarily, but I am sharing this information on my social media. Thank you again!
I was in a car accident and have had such intense feelings of panic. Previously I dealt with anxiety but it was mostly irrational and mental but now I’m coping with sudden physical anxiety that catches me by surprise because it’s often not triggered by a conscious thought. Thank you for your videos, I am too scared to go to therapy so this is the next best thing. ♥️
As a pre-school teacher, I use the 1st, 2nd and 10th method on the kids when they're panicky or overwhelmed by a situation. Sometimes I lift them up so they can get an overview of the room, and I tell them to see how calm all the other kids are and look at what they're doing, or I take them over to a widow so we can look at what's happening outside. Other times I joke around with them to make them laugh, or if they're crying a lot I place my hand on their stomach and tell them to take a deep breath a few times, while I speak to them in a calm voice. It's very rare that these methods doesn't work.
In my panic attacks I so wished someone would hug me and tell me it would be ok.I was mostly ridiculed and shouted at by ex husband even though we studied psychiatry and hence GAD in our graduate years 😅.Those kids in your class are so lucky to have you.They must feel so understood and safe with a teacher like you.kudos 👏🏽👏🏽🙌🏼
You are fantastic Emma. Thank you so much for the time effort and energy you are putting in.
We all love you.
Thank you so much!
God bless you.
I'm right now finding it hard at work to do any discussion within work and answer any question within work or even get a task done when there is another party involved within work.
My system is alerted like crazy when I'm at work afraid that anyone is gonna ask me about anything or ask me to do a thing more than what I have already.
I'm trying to face these things and I'm trying remind myself that I'm safe everysecond.
It's hard and not easy but I think being discipline on these activities will help me out.
When I'm anxious there are couple of things that are bothering me which are:
• My breathing is distorted and I can't remember how I used to breath normally.
• I had to go the toilet each time I had to do one single easy task at work.
• My thinking goes blank and I can't think of an answer.
• My voice gets trembling and shaky.
• My heart rate being high and noisy.
When I get anxious I have to pee. I also hold my breath. I hate being interrupted in the middle of a task. I completely understand how you feel.
I just finished a session with my therapist. We were talking about this exact thing and I brought up John Sarno's book that I'd read way back when. Love the coincidences in life. I want to thank you for making these videos ... they help me so very much.
thank you, I appreciate you tremendously. the amount of safety you're adding to people's lives is amazing I even feel much calmer after watching this video.
Thank you Emma! This video is life changing for me! It's frustrating especially in public when anxiety hits. Thank you for explaining how to deal with it. Sending you a big hug ❤
Thanks so much for this video. As a retired teacher, I wish I could teach this to teachers everywhere. Their job is so stressful, and I know they would pass this valuable info on. Thanks again. You are amazing.
Thank you for being part of my healing. Even the colour that you're using on your thumbnails is what I've been recently most drawn to (I just noticed how this shade of green keeps me calm). Thank you. Thank you so much. 🙏💝🌱
Wow. The soft eye technique is just amazing for my issue. I tend to overthink breathing and this technique just got me right back on track thank you
You are such a gift to this world!
It's so hard when the danger feels as though it's coming from within and there becomes no place to escape. When your heart and chest hurt so bad, your arm goes numb, all the hallmark signs of a heart attack are happening... but they've been happening for 8+ months and you're still here. So logically, you can say "ok, this isn't a heart attack" but it doesn't mean your heart is going to come down from 170bpm.