Coping Skills for Anxiety or Depression 13/30 How to Process Emotions
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- Опубліковано 6 тра 2021
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Coping skills can be really important for anxiety. They often soothe or comfort us, and they help us calm down and make better choices. However, coping skills do nothing to solve our problems in the long term, and some of them, if used exclusively, can be harmful. Coping skills help us take a break from our discomfort, but also from our life purpose. So that’s why I get a little bugged when I hear that the only skill someone is learning in therapy is how to cope.
Using coping skills to get through a crisis and get calm and then coming back and resolving the problem is the best long-term practice. This ability to pause before choosing an action is an essential skill of emotionally resilient people.
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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.
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.
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I couldn't get it to work
You are a thief! You have stolen a copyrighted title from a well known psychologist, Dr. Patricia L. Bay, that came up with the name Therapy In A Nutshell over 20 years ago with her first book, tv show, national tour and Spotify podcast.! You should be ashamed of yourself!
Hello how much is the whole course?
@@latrecelockett4930 $49
@@havardhenriksen8890 thank you
Love the warning to not be addicted to coping skills and stay in the 'feel good' zone but once soothed, to return to the cause/problem and seek ways to deal/solve it. ❤️👍🏽
Yes that happened to me too. That might be why I hated the meditation stuff 🤔
What if your in a situation where you can't solve it
Basically, don't get hooked on Copium.
This is very important.
@@magicslave3066 Then get out of the situation! Why stay in problems that you cant solve? You got into it somehow, so you can get out of it. Ofcourse im not referring to situations that you are physically forced into and have no way of getting out, like jail or torture camp.
To those who don't have time : she begins to talk about coping skills at 6:38
🙌
Thank you
I thought I was the only one 🤣
Thank you so much 😂
Init fucking hell would have already been dead!
Summary/ Overview:
0:00 Intro - 25 coping skills/ techniques
1:30 Sponsor Ad - Blinkist
2:56 Story - Argentina, helping out ppl in need, leader where rude, sleept, came back and confronted the situation.
4:12 HALT - Hungry Angry Lonely Tired - Pause, Slow down, use Coping skills to avoid the crisis/ calm down, then come back to resolve the problem in its entiery or part by part. Emotional resiliens.
6:41 Sensory coping skills
1 go outside breathing fresh air
2 take a walk
3 listen to music
4 feeling a comfortable texture
5 smell something pleasant
6 getting a massage
7 exercise
8 hot shower / cold face wash
9 knitting/ sewing/ build something
7:14 Cognitive coping skills
10 write it down - ex brain dump
11 journaling
12 meditation
13 mindfulness
14 prayer
15 coloring
16 guided imagery
17 progressive muscle relaxation
7:28 Active coping skills
18 playing an instrument
19 making some music
20 humor
21 watching a funny clip on youtube
22 watching TV (watch out though, turns off much of brain and can hinder resolving issue)
23 reading a book
24 doing crosswords
25 getting out in nature
26 planting something/ seeds
27 give yourself a facial
28 express yourself thru art or music
8:13 Connection coping skills
29 hug someone
30 pet an animal
31 talk it out with a friend
32 write a letter to someone or write email before talking with them.
8:36 Coping skill addictions
-Which 3 coping skills will you use in a crisis? - in which environment?
-Which 3 people can you call in a crisis?
-If your currently in crisis, some tips.
10:02 Summary: Develop coping skills, make better choices, get thru crises.
10:15 Outro
Thank you!
The Now is safe 99,999% of the time.
Everything you imagine can go wrong is by definition not the Now, but your imagination of a hypothetical (near or distant) future.
The immediate present moment is you safe haven, your sanctuary and your anchor if you want more peace and calm in your life. The Now is the actuality of your life, everything else is thought - either memory (past) or fantasy (future). And thought is almost always a heavier burden than your actual life.
The human imagination is the biggest creator of our worries, but the upside is that a vivid imagination - if tamed and controlled - can be an instrument of constructive creativitity and be an assett in ones life. Many people I know who suffers from anxiety are also very intelligent and creative.
Unless you being abused and now is NOT safe
@@user-zv4on3zp3t And my point is that most people most of the time are not in a physically threatening situation, but our threat systems are active - chronically - for those people anyways. And the way to acknowledge and understand the difference between an actual threat and a perceived threat is to wake up to the actuality of the present moment.
If you - however - find yourself in an abusive situation it is of vital importance to remove yourself from the situation.
@@MindVersusMisery Reduce negative thoughts to reprogramme the mind. 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 the mind will relax. No deep inhalation-exhalation 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.
@@user-zv4on3zp3t that's why he didn't say 100% of the time
I used to find sanctuary in sleep, but even that has become permeated by despair and negativity. One crisis evolves into the next. It almost feels deliberate. Like there is an external force trying to break me.
Same here, something wants me gone
I lost one morning when I remembered my dream and it was me just waiting in a room. My freaking dream was BORING in the dream! I know what you mean. You are doing n the right place for sure. Please consider fasting of some if not already and magnesium potassium gut health. Blessings
I feel the same
It could be an external force trying to break you. Or it could be an external force trying to guide you. Maybe you needed to rest, but now that time is over and you need to try exercise or art or reading. What if pain wasn’t punishment but just the natural experience of bumping against guard rails?
Sounds like anxiety, Take long walks or go to the park etc (especially before sleep) , get out of the house. Anyways, hope you are well and get past this soon!
This video change the way I perceive being well. Coping is no longer enough for me and somehow I knew it but I didn't have the words for it. It really helps to hear it from someone else. To me, coping is like deciding to stay in a war without winning the war. It helps by providing a timeout, to prolong survival but it does not resolve. What I want is for the war to be over, with the least amount of sustained damages.
You are right. It gives us time out during crisis and prevents our brain's response for a bit. But it isn't the solution. Now I am not saying people shouldn't practice these or these are useless. The point is to see coping skills as a way to stop overstimulating your nervous system and to avoid further physiological and emotional damage in crisis. And once we get a healthy control not to give in everytime we are depressed and anxious, we can start focusing on skills and habits that actually helps us heal, overcome these situations.
Ask for support from a friend or a professional.
Create a to-do list.
Engage in problem-solving.
Establish healthy boundaries (tell your friend you aren't going to spend time with her if she makes fun of you).
Walk away (leave a situation that is causing you stress).👍
Everyone is busy
I don’t have any friends..
What if it’s afraid that she is lying to you
Anxiety and Depression often goes hand in hand with ADHD. Thank you for such a helpful video!
I have this problem
Same
and people are like oh well your just being dramatic
what do you mean ?
Jesus Christ I'm screwed
I have always gone for food as my coping skill. Not a good one but it does give my brain something to do. Thank you for this
I have 3 Dachshunds, they give me especially joy, but also nature, as physical movement and they give me structure. It works in both ways, I’m happy and the dogs are too
Many of the things you speak of helps reinforce what I learned in therapy. I helps me think through what I can do better the next time my symptoms kick in.
We have to survive and fight this scary brain anxiety. Happy Friday
Hey you dont have to fight it alone, Jesus loves, come to him he will help you if you truly believe he will and seek him whole heartedly. But you healing and restoration will be a process just like anything else in life. 😁
@@roboticrachel3331 love it
I love that we are all in this together. it's very hard. I pray the best for you Bobby, beyond any joy you could ever imagine
Hey dude - I reckon it’s key that we don’t see anxiety as a threat or even a bad thing... something that we have to survive or fight - this turns our fight / flight response up more, producing more.... anxiety! The key I believe is utter utter acceptance (in the words of Claire Weekes - check her out, she’s amazing) of our anxiety... it’s as we accept and experience our anxiety fully without fighting it or running away, our brain experiences it calming down naturally, and we learn that anxiety is actually quite safe and normal - nothing to fear or fight or run away from 👍👍
Robotic Rachel So true
Coping skills may not be great mechanisms in the long term but in the short term they are magnificent, especially for those of us who have none, never learnt there were other ways, and always react (usually badly). Thank you for listing them and not glossing over them as irrelevent or saying 'that everyone knows this stuff'. Some of us don't know this stuff.
I like the HALT. I'm in AA and that comes up a good bit. I've been sober a long time and I am still struggling a lot with anger and depression. I do see a counselor and I am at my wits end with the trouble my mishandling of anger still causes. I decided to get into anger management. The so called free online courses ain't free. I decided to do my own research. There's a wealth of information and certainly I will delve more into your videos. Sounds like your channel alone is a goldmine so thank you for freely putting so much information out there to help people like me!
HALT
HUNGRY ANGRY LONELY TIRED
Use coping skills through the crisis and then go back and solve the problem
Sensory coping skills-going outside walk music texture smell massage hot shower exercise building something
Cognitive-brain dump praying journaling pmr
Acting coping skills-playin instrument watching tv making music reading crosswalk
connection coping skills--write an email letter
Write down 3 coping skills you can use in a crisis
home - music outside praying
social-perfume/gum running
3 people you can contact in a crisis
no one lol
*Coping for Anxiety and Depression :*
HALT - Hungry Angry Lonely Tired
Sensory - walk, music, textured, crystal, smell, massage, exercise, warm shower, any activity.
Cognitive - writing, gratitude, journaling, meditation, praying, reiki, imagery, progressive muscle relaxation etc.
Activity- music, tv, humour, games
Connection - talk to a friend, hug, pet and animal, write a letter
Thank you!
Thank you!
Thanks 😊👍🏻
Please don't do new age thinks like reiki. They are dangerous and you can get much worse then before. There 8s a spiritual word and reiki is dangerous!
Same with crystals and meditation. Stop doing this. These examples are also not from the video!
This is Awesome!!! I sent it to everyone I know who needs this & others who don’t understand my anxiety!!!!❤️
Moma MOE, Reduce negative thoughts to reprogramme the mind. 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 the mind will relax. No deep inhalation-exhalation 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. Like me make this a lifetime daily habit to have a good life. Best wishes Shyaaam Sir. -Counsellor.
Thank you so much for this video!
I'm having a final exam on the subject crisis and trauma, and this helps a lot to understand and be able to explain and use later in praxis.
May God bless you
🌹
thank you, ma'am, you are saving lives here. god bless you and your family
ASD ADHD PTSD, I knew a lot about this, breathing etc, but had a hard time releasing this muscles tension. You are amazing thank you!
There is a meditation that I use that is awesome. It is called Trigram’s Pain Relief Meditation which is misleading. It really helps you relax. From the beginning of it I take a deep breath in through my nose and hold fir 7 seconds while thinking “I release all my tension and stress“ then exhale slowly while releasing the tension. Then I repeat the same breathe and hold twice more saying the second time “I release all fear and confusion.“
The third time I say “I release all anger, resentment, and frustration.“ Priceless!
You are such a clear, effective communicator. Thank you for these videos! I wish I could find a real world therapist as well spoken and well trained as you.
I like all your videos. Being a senior counsellor I spread the message of breath observing meditation which I have been practicing for years. Best wishes. .
Yes Precisely my dearest. I truly appreciate your videos, you are a blessing to the world.
I love how you grouped these!!
Wow this is very helpful and when things went sideways i used at least 3 of each and didnt think twice after watching this video im like holy cow thank you so much and still use those skills to this day.
I’m just so , so , so happy you make videos
God I love you
You got me through so much , thank you . Thank you so much
I’m so glad you are always there for me ☺️
Thanks for your access to this help! You provide excellent service for people!
I love your videos. But I wonder have you thought about doing a video on anger and how to cope with anger/ frustration?
Mindfulness- counting my breaths, walking barefoot & music ❤
You should never settle with coping with anxiety!
End it don't live with it
face your deepest fears and you will be free from anxiety
how? like a detailed how to
Aweeee i love this and I love your insight on your mission in Argentina, I found myself in similar situations in Mexico
I’m trying to move away from coping methods and focus more on mindfulness. I never realized how counterproductive certain coping skills are. However journaling is one that aids in mindfulness.
My friend is really depressed, thank you for this video as it has really helped me help my friend.
Your friend is blessed to have you . some people like myself just gotta deal with it myself. 😊
Thank you for stressing that coping skills could help in short-term, but once they are used to calm down and refresh my mind, I need to work on solving the issue itself long-term. Otherwise, the coping skill can turn into an addiction and introduce another problem in addition to the root cause.
I have in mind 2 people, who I can contact in case of severe mental crisis. I already did once in the past and they helped me. I don't have a 3rd one, though...
The skills, which I could use in future, are:
doing some puzzle (I've been doing such in the past, but more rarely lately - I can use this activity as a coping skill);
doing some coloring (I have such a book and some color pens and never finished it, so I can use it for such cases);
listening to calming music (I have such a playlist and used it before - it worked well).
I can put the puzzles and the coloring tools in one "emergency" box for handling emotional crisis in future. :)
Regarding a skill, which I can do when I am not at home - the washing of the face with cold water, or taking a walk outside seem good. Also hugging somebody, although it won't work in professional environment (maybe). :D
Great tips. Love the HALT acronym
6:39 coping skills list starts
Thank you so much for all you do!
Awesome vids! sad some people are so toxic to you and your "free" information. Thank you! 🙏
Congratulations 🎉🎉👏👏 I like this video. Thank you so much.
Thank you Emma- take care and God bless!😀
Thank you so much. This was so helpful!
I have literally soaking up these videos. My wife has severe anxiety, depression, and ptsd. How can I help my wife heal from all her past? Please consider a video for me or spouses to help those that suffer. Please! Thank you!!
Please correct me if I'm wrong but, can some of these coping skills be used to process your emotions? For instance, writing down how you feel or talking it out with a friend? Can coping mechanisms like those 2 also be used to process emotions? Thank you!
Madam you are the best therapist ever 😊😊
Thank you, have a great day!
I use a pin or thorn to prick me continuously when I'm really anxious.....I press objects and try to numb my anxiety with the physical pain coming. Once I was on a call with some random apprentice person and the anxiety caused me fever. I'm really much more anxious about that that I developed such severe conditions cause I thought I was healing....I need to work on this now..the best way out could be gaining the self esteem and and a still mind with meditation and books....
Wow, this is the first time I've seen a warning or disclaimer on coping strategies, but I don't disagree at all. I tend to avoid my problems and have acquired some coping behaviors that border on addictions!
I need a very quick core toolkit of practical actions for anxiety because nothing worked so far. It always overpowers me to the extent that I get sick and non functional. No meds or slow breathing works. I also struggle with intensity of emotions (negative emotions only). They are so strong there is nothing I can do.
Thank you Emma.
Really helpul stuff - keep up the good work!
A minor note in the bigger scheme of things, but the word “Hungry” is misspelled in the opening HALT graphic. The graphic provides the name of a country, rather than describing an empty stomach. :-) Regardless, your content has helped me a lot in relearning how to process and calm body signals in times of stress and anxiety. Thank you. Though now I need to figure out how to navigate in the absence of these sensations which have been with me, and been my primary “navigating beacon” for more than 50 years.
Loved it! So interesting 🙏✨
Hi, thanks for your work. I have a question ¿the how to process your emotions course is finished? I am really interested. I saw the curriculum and I want to know if its the final one. Thanks (and sorry for my english!)
I think the 13/30 in the video title is referring to the number in the course series. So i think this is the 13th video in the processing emotions course and there must still be many more to come.
Thank you for these wonderful videos and free content...it is very much appreciated x
Thank you ❤
Emma your videos are amazing. I love the 🧠 brain food.
Thank you Emma😊
So I'm confused. Can journaling become avoidance? My old therapist really pushed journaling. She said it helps the mind process. (I have PTSD) I don't see how it could be avoidance when your writing out the feelings and thoughts. But I would love to know if so, at what point, or how you could be avoiding with journaling.
Nice Video Madam.. Great Info here.. Great Insights discussed by you here.. Does the _Problem Fear Issue_ get solved in the LONG TERM? That's the question that we need to ask ourselves here & regularly always .. .. Thank You Soo Much .. I can write my comments here wrt your above video in detail but I want to keep it short concise & precise.. Thank You Once More.. ..
This was helpful, thanks
Ooh I'm excited to see that you've got merch for sale here. Very cool! I'm looking forward to my free gift from Patreon. 😊
The mindfulness book "30 Days to Reduce Anxiety" by Harper Daniels has good meditation exercises to practice.
Can you do a video on derealization?
I've also had good results with EFT. Especially when my body and mind are running away with me and i really need a tactile way to calm down.
wow this person is amazing lol thanks for posting!
Love Brené Brown’s work!
Thank you 🙏🏼
My son is having so many issues going on I have been watching your videos is there anyway that you could speak with him
wow this channel is lifesaver general mentally healthy 😄
I was wondering if you do personal conference chats for therapy through insurance?
Thank you for this video! 😀🌸
THANK YOU
Good and informative video.. really helped..
Thanks Emma~
Thank you, i also find chewing garlic helps too
Can you do a video on role models? It used to help me but now I worry I’m not accepting me or the flaws. Yet I want to change and grow and be like me role models
Thank you
THANK GOD FOR YOU 🙏🏿🖤
Last night I went to dinner with my parents, brother and sister in law. The moment we got there one of my daughters sat next to my brothers wife and she goes “are they sick” “they always make me sick” (we never see them this isn’t true). It caught me off guard and made me really upset. I wanted to snap but I didn’t I just let it go but I couldn’t eat. This morning I woke up with intense anxiety and depression. I feel like there’s no escape to feeling this way. For context I have Asperger’s which for me leads to intense anxiety and panic attacks. I feel like I’m in crisis a lot of the time but no doctor seems to take it seriously
Thanks!🎉
Mushrooms containing psilocybin saved my life. The aided my benzodiazepine withdrawal allowing me to quit illicit pill addiction after three years of heavy daily use before it would had became medically dangerous to quit. It has also helped me survive depression.
Psychedelics definitely have potential to deal with mental health symptoms like anxiety and depression, I would like to try them again but it's just so hard to source out here
@clintonRodriguez-zi7vx I feel the same way too. I put too much on my plate and it definitely affects my stress and anxiety levels. I am also glad to be a part of this community.
@patrickjames-vu7hw Does Dr_noels ship?
@patrickjames-vu7hw Thanks. I’ll get in touch with him right away
@PatrickJames-vu7hwOh yeah, I know him, am happy to see Dr_noels mentioned. He’s such a genius mycologist.
So helpful!
I have a question, I'm a bit confused.
Following your videos so far, using coping skills can help in a moment of crysis but then it conflicts with the other video about willingness. If for say, I'm having now a panic attack than coping skills are a way to try to press it down and ignore it. isn't that just making it worst?
What should the process actually be?
first willingness and than coping skills?
Thanks a lot!
This is great❤
I have a friend who has ocd. Do you have any books you'd recommend for people that have ocd?
You are a godsend
This woman says certain things that are very complicated to understand which creats more stress!
ru dumb
Thank you :-)♥️
Hi Emma. I have a question please. I get constantly upset (heart races, breathing gets shallow, dizziness disorder gets worse) whenever I hear my very close next door neighbors 15 ft away (3 loud kids, dogs, music, unfriendly parents) noise. They're outside constantly. I also resent that no other homes have neighbors like this and they seem to have peace and quiet. I hear them in all my rooms except for one. I do white noise, (having to do it all the time doesn't seem fair) but I still have so much anger as they've never heard noise from me in 3 years. They screamed at me the one time I asked them respectfully to be quieter. Can you please consider doing a video to help with this? Thanks.
@blueseaview 11 Wow. I wish I could talk to you! I think we could both benefit from it. Would that be ok?
I have the same issue too! The noises by my neighbors are giving me discomfort. It's like they are taking the peace away. Sadly here in my country, we can't call on police for such things or even file a complaint ciz of our culture...
@@taranextstop I'm sorry! I can definitely understand what you're going through. I can't complain, because the noise is usually during the day, so it's considered not a problem. I promised myself that I will not live my whole life near them. I'll move or they'll move. I hope you might consider the same thing. You deserve to live in peace.
Hi Emma how are you..coping skills l belive in times of trauma if necessary, sorry l haven't been in touch been busy on fb watching telly exercise and spending time to talk about the virus
I have been deeply reading and studying Accessing the Healing Power of the Vagus Nerve. You should add that to your list, it fits your style of approaching anxiety! Much favor and gratitude to you💚🙏🏻💫
🤗🤗🤗🤗
She already has videos on it
Can you please share atleast 2 most important links on vagus Nerve. Thank you.
Thanks
What are the books you mentioned in this video
So interesting 👏👏
You are the best
My coping skill is watching informative videos on UA-cam to help me resolve a problem
For those who already need the help and are in an acute crisis, the video starts at 6:38.
Only important thing you're skipping is the acronym "HALT", which stands for "Hungry, Anxious, Lonely, Tired", and means when you feel any of those, or anxiety or depression, you need to just take a break and reach out for help.
Connecting the self with God is the super method to empowering your life to cope with all situations.
Amen! 1 Corinthians 10:13