1. Get really good with **identifying** overthinking 1. when’s the most likely time ⏳ 2. what situations trigger it 3. then focus on something else 4. make an alarm to see if how much I’m rumanating 2. Postpone and **reschedule the rumination** 1. schedule worry time and problem solve with a time limit 2. don’t worry in your head rather write it down 3. Attention shifting 1. learn to separate myself from my thoughts 2. practice with mindfulness 3. visualise shifting thoughts as changing television channels ( what am I most grateful about , what can I control ) 4. Shift from negative thoughts to the **present** 1. list 5 things u see and feel 5. Shift from abstract thinking to **concrete things** 1. ex : why can’t I ever be happy like my friends , Why am I so behind in life 2. ask question to make it more detailed and practical 1. what is one small thing I can do to become happier today? 6. Shift from overthinking to focusing on **values** 1. what is most important to me right now : 1. spend more time with friends and family 2. have a consistent passive income stream 3. be fit and healthy 7. Distraction 1. do things you actually care about but don’t misuse it that it takes the meaning out of your life
laying down, and allowing myself to overthink, answering it logically was one of the best things ive done to help my deppression, i love myself again. thank you
@@tim45one15 my mind still wonders around when i lay down to answer my own questions, but i jump right back to logical answers. For me the key is knowing that this is needed, and that i am in control of my mind. even if it doesnt feel like it
for decades i really struggled with ocd internal abstract rumination,,within the last 2yrs while practicing mindfulness and meditation,my constant chatter has been dramatically reduced i genuinely though i would never ever get rid of it...but with hard work and great tools i think iv finally got a hold on it....to everyone who is still fighting....keep seeking out something that works for you..it can be done
Is there any channels on yt or anything ud recommand to help you. Im going down this rabbit hole which wont stop even with meditation and videos explaining how to help i end up just thinking again
Same, I had to look up a ADHD education video to understand that I wasn't a failure (we have fewer slots for working memory) and to find techniques that work with my brain instead of against it, it definitely contributed to being depressed and it got me thinking I might get some techniques to clean (it's hard for us because we see many different tasks all in one) and to stop depression, or at least make it better a bit
@@brianaschmidt910 Absolutely! Trying to "bully" my ADHD brain into being reliable only ever made me hate myself...it was such a revelation when I learned that I could work _with_ the condition by building "ramps" as Dr. Russell Barkley puts it.
Thanks for sharing! Overthinking has plagued me for so many years, with the feeling of so much self-doubt and impostor syndrome. Through therapy and journaling I was able to reduce overthinking and start doing things with more confidence.
@@TherapyinaNutshell hello! Is it safe to assume you’re Mormon since you are from UT and just from some of the things you say. My question is, do you incorporate your Christianity (Scripture/the Gospel/Etc) into your treatment plans for patients and are you accepting new patients? Thanks! Love your videos and smile and energy and genuine kindness to take the time to help! God bless you!
07:14 "There's a DEEPER YOU than your thoughts"... this will be my daily mantra till Kingdom come ❤ may these words be etched on the hearts of every overthinker here. May peace rule our lives as we continually work towards suppressing and ultimately diminishing our own self-destructive thoughts
If you want a book whose whole subject is basically that quote, look into the book, The Untethered Soul. My therapist recommended it to me, and it has been game-changing in getting a handle on my anxiety.
That´s a skill you can practice with specific excercises. In ACT therapy, it is called the Self as context. The basic idea is that one. That there is a deeper you from which private events emanate, but that remains solid, mostly unchanged throughout your life. The Self as context is different to the Self as content: that is, the stories we tell us about ourselves and the world, or to put it in another way, is that state in which all of us usually are, believing everything our mind tells us. Training to acknowledge the Self as context give us a metaphorical place in which we can take a step back and choose wether we want to follow a thought or just leave it and do something else.
Thank you so much for this. I’ve dealt with anxiety and over thinking my whole life, but sometimes it hits like a bomb out of nowhere. The past few days have been HORRIBLE. Sick, shaky, thoughts of panic, scared of the unknown, terrified of my intrusive thoughts, worry that tips won’t help. But these videos almost instantly calm me down. The way you explain makes me feel like I’m not so crazy.
I recently spent an entire four day long weekend stressing and worrying about a meeting I had on the first day back at work. The meeting went for 10 minutes and turns out I worried for absolutely no reason. I know I am an overthinker and it is great to finally admit that I need help. Thank you for this incredible video. I am looking forward to taking back control of my thoughts and helping other people in my life who are overthinkers like me.
This CD has three separate relaxation/meditation sessions on it ua-cam.com/users/postUgkxzpa8CIfZcihW4Z0F_ja0QF3W9KIatrsq guided by a very pleasant and direct male voice. Unlike so many other products of its type, this CD does not have bad synthesizer music, does not feature a phony or affected style of narration, and does not make any bogus claims to be subliminal or to re-train the brain or any of that balderdash. What you get is 1. a guided meditation for getting into a pleasantly relaxed state of body awareness while taking a stroll (superb for those easing back into a fitness routine slowly after an illness or injury) 2. A nice long breath-awareness relaxation session that if followed diligently can put you into very deep states of full-body relaxation and mental calmness, and 3. a buddhist-inspired meditation session designed to help you develop and maintain feelings of loving kindness toward not just yourself and your friends, but toward people you don't even like. The CD makes no claims to be designed for advanced meditators or for buddhists or hindus/yoga practitioners looking for very deep and esoteric stuff. It is geared more toward the average person who just wants to develop the habit of relaxation and stress relief through natural, healthy means. him, if you happen to be reading this, keep up the good work fella, and I love your accent. I would also like to note that I have never fallen asleep while listening to this product. I would like to kindly suggest to the reviewer who said this CD makes him fall asleep, that he might want to get checked to see if he has a sleep disorder, or if he is simply not setting aside ample time for restful sleep at night. A healthy person getting adequate rest at night should be able to go into deep states of mental relaxation without dozing off, if not all the time, then most of the time.
This course was so valuable. The first few minutes was literally my life the past two days. I’m on the “new job” worry phase. Thank you for putting this together for me and those like me. ❤️
1. Identify when you are overthinking 2. Say out loud - You are overthinking. You are overthinking. You are overthinking. 3. If you tend to overthink at night - Keep your nights filled with activities 4. Try not to stay Alone 5. Shift your focus to something meaningful 6. Separate yourself from situations 7. Don't get too attached to people 8. Don't let situations remain in your mind, long after they have been done/gone 9. Have something to occupy your attention. Keep yourself busy with something or other 10. Notice when you're overthinking 11. Set a limit to your overthinking 12. Redirect your thoughts to something more meaningful 13. Set an hour or half for rumination or thinking, stick to it, after or before, we shall have no thoughts 14.Keep a time-slot for your worry. 15. We shall address this issue between 10:00pm to 10:30pm 16. You have a lot more influence over your worry than your thought. 17. Keep a Worry time for a day, then to a week, then a month. 18. Everyday I will worry for these many mins & then go back to work, important work 19. NEVER WORRY IN YOUR HEAD. DO IT ON PAPER. 20. WRITE IT DOWN. Good handwriting, bad handwriting, anything, scribble it away. 21. There is a time & place for worrying, & There is a time & place for not worrying, 22. Your brain likes boundaries. Teach it the boundaries. 23. ATTENTION SHIFTING 24. Brain is a thought machine. 25. Don't have to believe everything your brain thinks or says. 25. Just because the thought is loud, frequent or intense, it doesn't have to be true. 26. You are separate from your thoughts. 27. Separate yourself from these negative thoughts. 28. Practice mindfulness. 29. Shift your thoughts from Worry to What are you grateful for? 30. Things you CANT control to Things you CAN control. 31. Shift your perspective from Everything is awful to everything is beautiful. 32. Always bring yourself to the real world. 33. Practice mindful breathing. 34. Shift from abstract thinking to concrete thinking. 35. What can I do to ...................? Use What? How? questions instead of Why? questions 36. Shift from overthinking to your values. 37. Retrain your brain to use it in a healthy way. 38. DISTRACTION - Leads to avoidance, where you end up avoid things you care about too. 39. Use distraction in a right way to overcome overthinking.
Today I had a breakdown and i was blaming myself keep repeating the same cycle. At least before going to bed, I watched this video. I want to work on myself. Thank you for making such a lifesaving video
can i give u a tip if u dont mind whenever i feel depressed i listen to Surah rehman on youtube and cry as much as i want then i feel so much comfort all my tension are gone if u want to try this
Thank you for this, just in time after crying about what I've been overthinking about. I've been overthinking about a personal conflict the whole week that it's been affecting how I work.
I thought I was the only one with that overthinking problem, in my family everyone seems so relaxed, I'm glad I found this channel, it really helps, well after all I'm starting in this process of being less overthinker.
Thank you so much Emma! Last week I was struggling with overthinking, I was fighting with my thoughts, trying to make them go away but it was making everything worse. Then I prayed to God while crying, asked for help and guidance. Two days later one of your videos about overthinking and cognitive defusion recommended to me on youtube. I am trying the techniques you tought and I am so much better now. I am still struggling but I keep trying, watching your other videos and learning. Thank you so much again. You are awesome!❤
Love this video! I always say that anxiety and overthinking are the curse of smart people. My clients love that explanation! Smart people overthink-and have a hard time not trying to gain more control by anticipating problems before they even occur. Thanks for this video, your content is so good, and it inspires me to do better videos on my channel also!
Thank you SO MUCH. This is embarrasing to me, but I didn't think I was "allowed" to shift attention to positive thoughts. I thought I had to be neutral. This is very helpful to me.
Thank you sooooo much for these videos, I can't stop ruminating and it's ruining my ability to concentrate on tasks and to be confident on social interactions, my mind is addicted to it
Thank you so much for sharing this. I’ve been meeting someone and we share a lot of interests. Today he said he wants to move a bit forward with our relationship. Since I had my past issues with my previous relationship, it destroyed me mentally for a long time. I just couldn’t stop thinking if this will be the same thing all over again.
I have health anxiety.. any little symptom my brain magnifies it by 1000x. It’s a vicious cycle. I overthink every single thing and it inevitably leads to a panic attack.😔😔😔
I have been going through the same thing right now, recently got an headache and i thought so much about it that i developed a VERY bad anxiety and the crazy thing is that my headaches are gone but my anxiety isnt, and now I have another thing to feel anxious for! Anxiety. It's hell 😵💫 I hope you are doing well now though
Oh right now I'm overthinking a dental appointment tomorrow. I've been ruminating for 2 weeks about it so much, anxious about having reflux and needing to swallow all the time in the chair. Also, I get anxious about feeling held down and unable to move or escape ie swallow and spit. Past sexual abuse issues, of course. Now I have the worst reflux with acid in my throat, constant swallowing (I have a small hiatus hernia anyway). Antacids are not helping. Trying to get hold of my thinking and get things into perspective. It's only for a small filling! But it is on top of 2 months of stressful events.
@@leonebritt4879 omg I’m so sorry. I know exactly what your feeling 1000%. My dentist knows of my health anxiety so they take my blood pressure 20 mins after sitting to give me time to calm down. I’m on anxiety meds but I also take a relaxing otc gummy too. And I know what you mean about already thinking about spitting and all the uncomfortable details of getting a filling. Try and relax your muscles when your 8n the chair. I notice how stiff and tense my body gets and it adds to the anxiety. I’m sure you’re going to be just fine🙏🏼
Dr. McAdams thank you. I have been asking why...why am I not more productive than I know I can be? What is preventing me from success? You gave me the answers. I over think terribly. I don't know what my values are. I don't know how to process my emotions. I have been to therapy to figure this out. I didn't find true relief until I applied techniques described in this video. I didn't over think hardly at all today. I had one of the BEST days I've had in years after listening to your videos. I can't thank you enough for helping me return myself to my formal glory. I know I am capable of handling my life and you helped remind me how. And boy after uncovering my values....I think I like myself a whole lot more. I discovered I'm a far better and a more likable person than I ever imagined. Thank you Dr. McAdams.
This video couldn't have come at a more perfect time for me! I recently started a new job with a lot of responsibility and an honest, direct, and high (but not unrealistically high) goal setting boss. I've never experienced this level of overthinking, and I consistently dwell on my mistakes, get frozen in indecision, and feel consistent desires to seek reassurance (though I don't give in as I know that is not the answer). I really love the job, but the rumination is draining me. Thus, I went to my best friend for mental health (You!) and came across this video. Thank you so so much Emma, I really appreciate the work you do. Looking forward to the following videos in this series!
I have so many times hear that "You are not your thoughts" on top of "You are not your emotions" which havae left me wondering "What am I then? What should I listen to if not those?". You saying that we are MORE than our thoughts makes so much more sense to me and made me feel more relaxed and less worried. My thoughts are me, but I am more than my worried thougts, I am also my happy thoughts, my values, and my dreams. Thank you for putting that small thing into other words so that I could understand, and lessen the feeling of existential crises that what I've hear before has given me.
Thank you for sharing this! Being an autistic person it is near impossible to stop overthinking. I have been struggling with this lately having met someone who I truly like, I find myself terrified that I will “miss them” text wise and seek constant reassurance! I’m trying desperately to not mention how I feel too much and to need to be reassured that they feel the same way. I find the worst is when conversations end “abruptly” even when they don’t, I just perceive it that way. I’m trying to not convince myself that they are made at me for that perceived blunt answer. But I think I’m finally understanding that worry is unwarranted. Slow, slow steps.
Great information! I'm here because I've slipped back into bad habits with my overthinking. This actually reminded me of a strategy that worked WELL for me in the past. I bought a pretty notebook at Dollar Tree. Whenever I'd catch myself overthinking(usually about family issues and schedules), I'd do an evening "brain dump" and write everything down in my notebook. The next day, when I'm rested and more clear-minded, I'd address the issues in the notebook. I'm going back to the notebook! Thank you!
Thanks Emma, that was a super helpful video and , I took notes too for once. Overthinking is absolutely my core problem. It affects my life and leads to anxiety . The hilarious thing is for me, the decisions I have to make and get anxious about almost 99% will not affect anyone else
Thank you Emma! I recently had a safety incident at work which broke me emotionally. (I'm a licensed person, responsible for hundreds of peoples lives), - The root causes - Saturated overthinking, racing mind, hundred thoughts a minute = The result? Total loss of concentration & focus for a few dangerous seconds. The remedy - Mindfulness, being in the present moment, situational awareness, checking, confirming, anticipating risks ahead. Otherwise known as 'non-technical skills'. Plus the cessation of reading news, any news, significantly less time looking at my phone, listening to your videos, also Eckhart Tolle! Love from London 😊🙏
I need this.😢 I'm trying to taper off bad antidepressants that made me worse. I had anxiety related to health, psychiatrists are the worst. So I need the right therapy.
looping thoughts can be so destructive - great identifications here and tips - mindfulness is so powerful for getting back into the present moment and realising there is no real imminent danger to self. 💯💯👏🏼👏🏼
This has been so helpful. Over the last 3 months or so, I have practised these things and now am moving forward. I just repotted a plant and realised the plant is ME because now it has room to grow. Symbolic of the process I am going through now while gradually redirecting thoughts as I prepare to relocate later... like the repotted plant, I grant myself room to GROW right now. I am slowly reviewing what I have and seeing what is obsolete or just has to go... I found plenty of that. Much more than I thought, so far. Some of it makes absolutely no sense.
I tend to equate overthinking with getting lost in a deep, dark rabbit hole. It can be very hard to stop it and put on the brakes once the cycle starts. As discussed in this video, once I notice myself doing it I can take a step back as an outside observer. This allows me to 'objectify' or look at my overthinking as an object. Or a shape of some sort, like a blob. Doing and practicing this helps me to untangle from it easier without getting so caught up in it.
How do you step back and approach it as an outsider? I struggle getting away from the thought once it’s there. I like the idea of being an objective 3re party so to speak.
@@mindymingo1975 It's not easy, that's for sure! It takes a lot of practice to be aware of my thinking but I've gotten better at it. I like the analogy of perceiving thoughts as objects, like leaves on a stream. Or clouds in a sky. Creating space between my mind's eye and them. Creating space between them creates the ability to choose what thoughts you reach out to grab vs which ones you just choose to notice and leave alone. Letting them pass by on their merry way.
Im scared, i started being physical with myself when i do something i thought is stupid. It started as just thinking of hurting myself, to actually slapping my face when im alone. I cant afford a psychiatrist, so i appreciate this kind of videos. Thank you. Praying for everyone's healing❤
I thank God for you and thank you for making these videos. They are so easy to understand and follow, so full of kindness and genuine loving...I am wholeheartedly grateful. I like to take notes of what you say because that helps me revisit, reinforce and remember so I can practice what I learnt. I would like to share that journaling has been my greatest help when dealing with my overthinking, my emotions, difficult times in my life... it helped me detatch from the situation and as i read it, in my heart grew deep compassion and kindness for myself. I don't know If i am making sense but that is pretty much my biggest achievement when it comes to growing and overcoming thought patters, believes, behaviours and feelings that were doing no good and I wasn't aware of that!! I love you. Thank you ❤
Im an over-thinker, over-planner and a over- worrier.. im SUPER SENSITIVE to people's energies and vibes so i pick up stuff im not suppose to and that makes it even worse.
@@johandutoit1773 I found Jesus, and that helped me alot. Having faith in something gave me another opportunity to start manifesting positively into my life. I am using the bible for that always...
1. Get really good with *identifying* overthinking 1. when’s the most likely time ⏳ 2. what situations trigger it 3. then focus on something else 4. make an alarm to see if how much I’m ruminating 2. Postpone and *reschedule the rumination* 1. schedule worry time and problem solve with a time limit (you'll learn that you really have a lot more influence over your worry than you thought. ) 2. don’t worry in your head rather write it down (There is a time and a place to worry your mind will understand that until stop worrying unnecessarily basically you set boundaries with your mind oh **** awesome ) 3. Attention shifting 1. learn to separate myself from my thoughts 2. practice with mindfulness and Cognitive diffusion 3. visualise shifting thoughts as changing television channels ( what am I most grateful about , what can I control ) (it means we're switching to things that are really specific) ( shift from just compulsive worry to, oh, what are you grateful for? Or you might shift from thinking about all the things you can't control to what can you control. Or you might shift from seeing everything as awful to, oh, what might be a more helpful way of thinking about this situation? ) 4. Shift from negative thoughts in ur INNER WORLD to the *present* OUTER WORLD ( if we shift our focus to what's beyond them, we can see that even if this thought exists there's a beautiful world right here, right now. ) 1. list 5 things u see and feel 5. Shift from abstract thinking(It leads to self Loathing and L plusness ) to *concrete things* 1. ex : why can’t I ever be happy like my friends , Why am I so behind in life (instead of asking, "Why can't I ever succeed at relationships?" you could ask, "What is one relationship skill I can work on?") 2. ask question to make it more detailed and practical 1. what is one small thing I can do to become happier today? (WHY to WHAT) 6. Shift from overthinking to focusing on *values* 1. what is most important to me right now : 1. spend more time with friends and family 2. have a consistent passive income stream 3. be fit and healthy (Take a walk) 7. Distraction (short term thinkin) 1. do things you actually care about but don’t misuse it that it takes the meaning out of your life CBT for ruminatiion. ACT for thought diffusion and metacognitive therapy?
This channel really did help me a lot when I was depressed. Reported to my therapist with tools and educated on things before we even got to talk about it. I love how action oriented and how these are actions I could do in the moment
I learned about introspection, replacing the word why with what. What can I do overcome? Develop a plan by getting involved in the process to improve or create positive change.
Overthinking is so physically and emotionally exhausting, like in my case I overthink almost everything whether it be what book to read, what movie to watch, or any decision it is so distressing. This content really is important for people like me who suffer from overthinking because I just want to live my life in peace.
Thank you so much for all that you do. Lots of love from India. I’ve done courses in counselling and during my internship I realised it’s very hard, so it’s amazing that you’re helping people around the globe with your videos.
This is mind-blowing to me because the first example is literally the exact situation I am going through and my mind can't stop over-thinking about what my boss is holding a meeting for.
I know it's 2023 & I should know but I always thought I was the only person who was Overthink. Till I got a new position at my job & nottist lot of guys have it but must were thought to say their worries out loud. Thank you Thank You thank you. 💜💙💗
I’m particularly looking forward to the segment on depressive rumination. After my mother died I started doing a lot of that and it’s a painful place to get stuck.
When I'm feeling down and overthinking, I put on music or go back to good times, and it helps me understand why I'm pleased even though I'm miserable right now. My body is assisting me in coping with all that is occurring to me, I understand at that point. Aside from promoting self-awareness and preventing overthinking, listening to music and reflecting on pleasant memories are both incredibly beneficial. Thank you for creating these videos, it helps a lot of people more than you know.
You're the best therapist on the internet! It's truly unbelievable that your videos are available for free. Sometimes (no offense to my real therapist) I feel like complete garbage for paying for therapy when these videos are 100 times more helpful. I think parasocial interactions are underrated especially when I can contact tubers when I need to. I have wisio'd quite a few of my favorite tubers.
thanks Beau, you may be surprised but how I make videos is very different from how I do therapy. In therapy there's a lot more listening, validating, exploring, experiencing- and I'd imagine that some of my clients leave a session wondering "what did we accomplish today" because the process is so different from the education that I do on youtube, sometimes I do use education in therapy sessions, but it's almost like I consider them two different things.
@@TherapyinaNutshell I see the benefits of both and I try to incorporate what I've learned from your videos with my therapist but maybe I'm still to early in the "process" to make a judgement call.
I was listening to a priest on UA-cam. Idk why the video came up on my iPad. I was in the tub and couldn’t change it. The priest said most of us don’t commit major sins. Rather, our sins are shadows: holding on to past hurts, or worrying so that we don’t enjoy our lives. That hit home. When I think of ruminating, perseverating, and anxiety as my sins, I can redirect my thoughts. I became a Catholic after that. Now when I worry, I have tools that help me. The Lord’s Prayer, the rosary, the Surrender Novena, confessing my worry and getting quick comforting wisdom from a priest. Confession takes the problem off of my heart. When I have a problem, I’ve learned to take the necessary actions in a matter-of-fact way, and then not allow the problem to occupy me and produce anxiety. 💕
Sin is the violation of the Torah, and we ALL commit it. That's why we need a mediator between us and Yehovah, and that mediator is Yeshua the Messiah. There is no Trinity. Also, not a single one of us will ever reach sinless perfection in this carnal body because this flesh has the sin nature. The spirit of Yehovah that indwells us when we believe in Yeshua is the down-payment of our redemption. Check out the book of 1John.
Thank you very much, I needed this on a rainy blue monday here in the Netherlands. Buttttt... I heard this morning for the first time since months the blackbird again who called here in the Netherlands "Merel". After a bad nightsleep this was a happy moment. For now... I will go to the gym and give the thoughts more meaning. Your videos are so helpfull thanks again!
Love it Love it Love it. Can't express how much I love your videos. I found them today when I was trapped in an overthinking and worrying cycle. You are an amazing therapist. Thank you
I did 9 months of CBT and got more help from this one video than in those 9 months. I think it was just that the practitioner I met wasn't that good, it's not a criticism of CBT itself.
Thank you, i really want to work on my overthinking, i think i have depressive rumination and it's really annoying me especially when i try to study, i find myself zoning out and i can't focus much. Thank you for the helpful video 💙
Hello, thank you so much for this video. I have been struggling with overthinking and I feel God brought me to this video. I don't know if you'll ever see this comment but thank you very much.
As a Zen practitioner I have had decades of meditation practice being "the observer" of my thoughts and emotions. This has enabled me to recognize the substance and patterns of both and to realize that these things are clouds passing by in the sky unless I grab onto them. My thoughts and emotions are not "me", they are the ripples on the surface while I am the water. Peace.
Thank you for your amazing work. I also like reading ur comment sections. People are so relatable here. People around me irl seem so calm and happy even though they're unemployed and all. Meanwhile here I can't even deal with my own thoughts, they can sometimes be so brutal, pathetic and overwhelming, gods
I just cracked myself up SO HARD when I answered your question “when or where are you when you tend to ruminate and otherthink?” I answered….”when I’m breathing”. 😂😂😂😂😂😂😂😂😂😂 You’re awesome….thanks for this!! ❤
Emma, I came across your channel while watching you on a Psych2Go livestream. Every single piece of advise you give has resonated with me so much. I have social anxiety and so I tend to overthink constantly. But your videos have helped me out tremendously and so I want to say thank you. Keep doing what you’re doing!
First of all what this Channel is helping me understand is that I am not crazy. The struggles are real But there are tools steps and solutions to help. Over the years - people will encourage me but what I really needed and did not know existed were better tools - it feels like starting afresh but that is ok for a better future
I have been through a lot of challenging things in my life. I was bullied when I was in 6th grade by Justin Smith. That name will always bring back memories of the many mean and hurtful things that he has done to me. He called me a crack kid, he threatened to beat me up if I told the teacher on him and he punched me very hard a lot. In the face and on my shoulder. He played mind games with me. He tortured me. He tried to make my life a living hell. So basically I had to fight a war in my entire life starting at a very young age. But I won that war by the grace of God. This kind of experience makes me have a lot of anxiety and depression symptoms and I tend to think about these experiences a lot. This video now gives me the tools that I can use to help stop my depression and anxiety. Thanks!
I have been in fight mode all my life going back to elementary, because of a tragic childhood. In my 40s now and I feel like this is a part of me that is deeply rooted. It created my life.
Blckstar Beauty, If you have a problem of overthinking be careful what you feed your mind. Avoid comparing your life with others, reduce watching negative social media and avoid constipation as it affects the mind instantly. Your breathing is related to the brain [mind] and gives relief from stress-anxiety. For a relaxed mind observe the sensations of your incoming--outgoing breath sensations at the entrance of the nostrils for 5-10-15 minutes or more. You can sit or lay down on the bed--eyes closed--No deep breathing. Don’t fight your thoughts. With practice the mind will relax. Never meditate with expectations but with self-awareness. Observe your breath anywhere -anytime-- before sleep, at work, when travelling, taking a walk, etc with eyes open or closed. Like me make breath observing a lifetime habit to have a better life. Best wishes--Counsellor. **
Our brains love to overthink and create their own problems; a lot of it is because of conditioning to believe that without overthinking we'll be in trouble. Mindfulness helps a lot. I like using the amz workbook called 30 Days to Reduce Anxiety by Harper Daniels and the Tao Te Ching. Letting the "mud settle" is so important.
You are so full of knowledge and so good about teaching the points you are making. I wish I could figure more of it out right now. My husband passed away when Covid began our home was all of a sudden gone to kids, I was relocated,sick and I was supposed to die. Here I am two years later and I didn’t die yet. I feel like I have to walk on egg shells so I don’t offend oe upset any of my children. Saying to myself what did I do wrong or how do I live in this world the way it is now. I have disabilities that make things harder but most of my kids don’t realize it.
Emma, you and youtube are in my gratitude list. :) It is so heartening to find someone like you who is so sincere in wanting to help people. Please know that you have succeeded in helping me. By the way, I can't remember in which video you mentioned that you liked detecting. In case you aren't already aware, there is a 3 season British series called "Detectorists" that you might enjoy. It is one of my family's favourite shows. Cheers!
Thank you ma'am for making these free they're very helpful to me!! You're very kind-hearted human being willing to help people for free that helps me immensely with me
Thanks for the video!! I scheduled it on my calendar to watch this video so I wouldn't forget to do it. I started watching and then it got to the part about connecting to the present moment and your senses and it felt good and I simply watched the rest of the video in front of my tv like I were having a conversation right here in the room. So thanks again!
Absolutely love this one on ways to stop overthinking...I love how confident, hopeful, and good I feel after watching your you-tube videos, Emma🤗 Thank you so much!
I do overthink by analyzing situations - from the simplest ones to the most complex such as being served a withered salad and feeling the need to 'explain' to the waiter the right way, or an essay at university which comes with very clear and specific guidelines, but I consciously decide to ignore them and do what I believe it has actually been asked. I over complicate things. Gosh! Thanks for sharing your knowledge.
I cannot believe this is for free. It really helps people like me who can't afford therapy at the moment. I am immensely grateful.
Therapy in a Nutshell is awesome
You live in the wrong country. Therapy in Germany for example is free.
@@alexzass7067 Yeah, when you get a session in like 10 months...
@@alexzass7067 I hope you are aware that Germany has a high rate of mental disorder cases. The figures are official on the net.
@@alexzass7067 lucky you it’s 100 euro per session in Ireland
1. Get really good with **identifying** overthinking
1. when’s the most likely time ⏳
2. what situations trigger it
3. then focus on something else
4. make an alarm to see if how much I’m rumanating
2. Postpone and **reschedule the rumination**
1. schedule worry time and problem solve with a time limit
2. don’t worry in your head rather write it down
3. Attention shifting
1. learn to separate myself from my thoughts
2. practice with mindfulness
3. visualise shifting thoughts as changing television channels ( what am I most grateful about , what can I control )
4. Shift from negative thoughts to the **present**
1. list 5 things u see and feel
5. Shift from abstract thinking to **concrete things**
1. ex : why can’t I ever be happy like my friends , Why am I so behind in life
2. ask question to make it more detailed and practical
1. what is one small thing I can do to become happier today?
6. Shift from overthinking to focusing on **values**
1. what is most important to me right now :
1. spend more time with friends and family
2. have a consistent passive income stream
3. be fit and healthy
7. Distraction
1. do things you actually care about but don’t misuse it that it takes the meaning out of your life
Thanks for this. Im gonna screenshot this
THANK YOU!!!!
So helpful thank u for the summary
This is great. Thanks for typing them out 🎉
Well summarised
laying down, and allowing myself to overthink, answering it logically was one of the best things ive done to help my deppression, i love myself again. thank you
Do you want to talk about it? I can't get myself to realistic thoughts
@@tim45one15 my mind still wonders around when i lay down to answer my own questions, but i jump right back to logical answers. For me the key is knowing that this is needed, and that i am in control of my mind. even if it doesnt feel like it
for decades i really struggled with ocd internal abstract rumination,,within the last 2yrs while practicing mindfulness and meditation,my constant chatter has been dramatically reduced i genuinely though i would never ever get rid of it...but with hard work and great tools i think iv finally got a hold on it....to everyone who is still fighting....keep seeking out something that works for you..it can be done
Awesome! That's such good work!
Is there any channels on yt or anything ud recommand to help you. Im going down this rabbit hole which wont stop even with meditation and videos explaining how to help i end up just thinking again
You're doing such an important service. My partner and I both struggle with this, and I haven't been able to afford therapy for years. Thank you!
thanks! I hope it helps you both!
Same, I had to look up a ADHD education video to understand that I wasn't a failure (we have fewer slots for working memory) and to find techniques that work with my brain instead of against it, it definitely contributed to being depressed and it got me thinking I might get some techniques to clean (it's hard for us because we see many different tasks all in one) and to stop depression, or at least make it better a bit
@@brianaschmidt910 Absolutely! Trying to "bully" my ADHD brain into being reliable only ever made me hate myself...it was such a revelation when I learned that I could work _with_ the condition by building "ramps" as Dr. Russell Barkley puts it.
Please Make a video solely for coping skills and dealing with depression 🙏🏻😊
@@TherapyinaNutshell thank you for these videos mental health is important
Thanks for sharing! Overthinking has plagued me for so many years, with the feeling of so much self-doubt and impostor syndrome. Through therapy and journaling I was able to reduce overthinking and start doing things with more confidence.
Good job @naturallyherb! I’ve been overthinking my whole life. I pray these work 😃
Don’t forget about Christ.
You really can learn the skills to change how you think
@@TherapyinaNutshell hello! Is it safe to assume you’re Mormon since you are from UT and just from some of the things you say. My question is, do you incorporate your Christianity (Scripture/the Gospel/Etc) into your treatment plans for patients and are you accepting new patients? Thanks! Love your videos and smile and energy and genuine kindness to take the time to help! God bless you!
@@DN888-1 you know what they say about assuming right???
07:14 "There's a DEEPER YOU than your thoughts"... this will be my daily mantra till Kingdom come ❤ may these words be etched on the hearts of every overthinker here. May peace rule our lives as we continually work towards suppressing and ultimately diminishing our own self-destructive thoughts
If you want a book whose whole subject is basically that quote, look into the book, The Untethered Soul. My therapist recommended it to me, and it has been game-changing in getting a handle on my anxiety.
That´s a skill you can practice with specific excercises. In ACT therapy, it is called the Self as context. The basic idea is that one. That there is a deeper you from which private events emanate, but that remains solid, mostly unchanged throughout your life.
The Self as context is different to the Self as content: that is, the stories we tell us about ourselves and the world, or to put it in another way, is that state in which all of us usually are, believing everything our mind tells us. Training to acknowledge the Self as context give us a metaphorical place in which we can take a step back and choose wether we want to follow a thought or just leave it and do something else.
Thank you so much for this. I’ve dealt with anxiety and over thinking my whole life, but sometimes it hits like a bomb out of nowhere. The past few days have been HORRIBLE. Sick, shaky, thoughts of panic, scared of the unknown, terrified of my intrusive thoughts, worry that tips won’t help. But these videos almost instantly calm me down. The way you explain makes me feel like I’m not so crazy.
I was told I over think a lot
Same
I cried watching this. It’s me 100%. You have made a difference. Thank you
Everything is goona be Okey
I recently spent an entire four day long weekend stressing and worrying about a meeting I had on the first day back at work. The meeting went for 10 minutes and turns out I worried for absolutely no reason. I know I am an overthinker and it is great to finally admit that I need help. Thank you for this incredible video. I am looking forward to taking back control of my thoughts and helping other people in my life who are overthinkers like me.
I am the same way at times. I have overthought things so much at various points that I got physically sick. That was awful. Worrying about nothing.
This CD has three separate relaxation/meditation sessions on it ua-cam.com/users/postUgkxzpa8CIfZcihW4Z0F_ja0QF3W9KIatrsq guided by a very pleasant and direct male voice. Unlike so many other products of its type, this CD does not have bad synthesizer music, does not feature a phony or affected style of narration, and does not make any bogus claims to be subliminal or to re-train the brain or any of that balderdash. What you get is 1. a guided meditation for getting into a pleasantly relaxed state of body awareness while taking a stroll (superb for those easing back into a fitness routine slowly after an illness or injury) 2. A nice long breath-awareness relaxation session that if followed diligently can put you into very deep states of full-body relaxation and mental calmness, and 3. a buddhist-inspired meditation session designed to help you develop and maintain feelings of loving kindness toward not just yourself and your friends, but toward people you don't even like. The CD makes no claims to be designed for advanced meditators or for buddhists or hindus/yoga practitioners looking for very deep and esoteric stuff. It is geared more toward the average person who just wants to develop the habit of relaxation and stress relief through natural, healthy means. him, if you happen to be reading this, keep up the good work fella, and I love your accent. I would also like to note that I have never fallen asleep while listening to this product. I would like to kindly suggest to the reviewer who said this CD makes him fall asleep, that he might want to get checked to see if he has a sleep disorder, or if he is simply not setting aside ample time for restful sleep at night. A healthy person getting adequate rest at night should be able to go into deep states of mental relaxation without dozing off, if not all the time, then most of the time.
This course was so valuable. The first few minutes was literally my life the past two days. I’m on the “new job” worry phase. Thank you for putting this together for me and those like me. ❤️
Glad it was helpful!
@@TherapyinaNutshell love this course cannot find the next ones?
Realization
This video is such a valuable and insightful one
1. Identify when you are overthinking
2. Say out loud - You are overthinking. You are overthinking. You are overthinking.
3. If you tend to overthink at night - Keep your nights filled with activities
4. Try not to stay Alone
5. Shift your focus to something meaningful
6. Separate yourself from situations
7. Don't get too attached to people
8. Don't let situations remain in your mind, long after they have been done/gone
9. Have something to occupy your attention. Keep yourself busy with something or other
10. Notice when you're overthinking
11. Set a limit to your overthinking
12. Redirect your thoughts to something more meaningful
13. Set an hour or half for rumination or thinking, stick to it, after or before, we shall have no thoughts
14.Keep a time-slot for your worry.
15. We shall address this issue between 10:00pm to 10:30pm
16. You have a lot more influence over your worry than your thought.
17. Keep a Worry time for a day, then to a week, then a month.
18. Everyday I will worry for these many mins & then go back to work, important work
19. NEVER WORRY IN YOUR HEAD. DO IT ON PAPER.
20. WRITE IT DOWN. Good handwriting, bad handwriting, anything, scribble it away.
21. There is a time & place for worrying, & There is a time & place for not worrying,
22. Your brain likes boundaries. Teach it the boundaries.
23. ATTENTION SHIFTING
24. Brain is a thought machine.
25. Don't have to believe everything your brain thinks or says.
25. Just because the thought is loud, frequent or intense, it doesn't have to be true.
26. You are separate from your thoughts.
27. Separate yourself from these negative thoughts.
28. Practice mindfulness.
29. Shift your thoughts from Worry to What are you grateful for?
30. Things you CANT control to Things you CAN control.
31. Shift your perspective from Everything is awful to everything is beautiful.
32. Always bring yourself to the real world.
33. Practice mindful breathing.
34. Shift from abstract thinking to concrete thinking.
35. What can I do to ...................? Use What? How? questions instead of Why? questions
36. Shift from overthinking to your values.
37. Retrain your brain to use it in a healthy way.
38. DISTRACTION - Leads to avoidance, where you end up avoid things you care about too.
39. Use distraction in a right way to overcome overthinking.
God bless you
Thank you thank you thank you that was a blessing and I will do this thank you so much meant a lot
I was struggling so bad today, I just couldn’t control my thoughts. Thank you for this video
I’m over thinking now to stop my over thinking😂… this is too much explanation for my little brain
Same here
@@zbktvbajeer2125Take notes! It will give you a simple structure.
Iam overfitting about everything like with no reason to worry or to think.
You should seriously get an award Emma❤ Thank youu thank youu thank youu for your work ❤ Love you❤
Today I had a breakdown and i was blaming myself keep repeating the same cycle. At least before going to bed, I watched this video. I want to work on myself. Thank you for making such a lifesaving video
can i give u a tip if u dont mind whenever i feel depressed i listen to Surah rehman on youtube and cry as much as i want then i feel so much comfort all my tension are gone if u want to try this
I love how you own up to the fact it is hard not to dwell on a problem. It makes me feel a bitbetter already ❤
Thank you for this, just in time after crying about what I've been overthinking about. I've been overthinking about a personal conflict the whole week that it's been affecting how I work.
I thought I was the only one with that overthinking problem, in my family everyone seems so relaxed, I'm glad I found this channel, it really helps, well after all I'm starting in this process of being less overthinker.
Thank you so much Emma! Last week I was struggling with overthinking, I was fighting with my thoughts, trying to make them go away but it was making everything worse. Then I prayed to God while crying, asked for help and guidance. Two days later one of your videos about overthinking and cognitive defusion recommended to me on youtube. I am trying the techniques you tought and I am so much better now. I am still struggling but I keep trying, watching your other videos and learning. Thank you so much again. You are awesome!❤
Love this video! I always say that anxiety and overthinking are the curse of smart people. My clients love that explanation! Smart people overthink-and have a hard time not trying to gain more control by anticipating problems before they even occur. Thanks for this video, your content is so good, and it inspires me to do better videos on my channel also!
And it’s a self-sustaining syndrome. We succeed because we anticipate problems, and success reinforces the behavior.
Yesssss
That is a very good way of putting it! I sometimes wonder if I overthought my way out of a relationship I grew to enjoy.
@@FlamingCockatiel Im sure we all have sabotaged ourselves in different ways like this
Thank you so much! I can't get into my life changing PTSD but your video just talked me out of the worse and longest panic attack I ever had!! ❤️
Thank you SO MUCH. This is embarrasing to me, but I didn't think I was "allowed" to shift attention to positive thoughts. I thought I had to be neutral. This is very helpful to me.
Yeah, there's definitely been a backlash against "positivity" lately, but you are allowed to notice all sides of a situation
Thank you sooooo much for these videos, I can't stop ruminating and it's ruining my ability to concentrate on tasks and to be confident on social interactions, my mind is addicted to it
A Very warm and sincere lady.
I'm thankful for your videos. I deal with anxiety and depression, and I overthink everything. Your videos are helping me a lot
Thank you so much for sharing this. I’ve been meeting someone and we share a lot of interests. Today he said he wants to move a bit forward with our relationship. Since I had my past issues with my previous relationship, it destroyed me mentally for a long time. I just couldn’t stop thinking if this will be the same thing all over again.
I have health anxiety.. any little symptom my brain magnifies it by 1000x. It’s a vicious cycle. I overthink every single thing and it inevitably leads to a panic attack.😔😔😔
I have been going through the same thing right now, recently got an headache and i thought so much about it that i developed a VERY bad anxiety and the crazy thing is that my headaches are gone but my anxiety isnt, and now I have another thing to feel anxious for! Anxiety. It's hell 😵💫 I hope you are doing well now though
Oh right now I'm overthinking a dental appointment tomorrow. I've been ruminating for 2 weeks about it so much, anxious about having reflux and needing to swallow all the time in the chair. Also, I get anxious about feeling held down and unable to move or escape ie swallow and spit. Past sexual abuse issues, of course. Now I have the worst reflux with acid in my throat, constant swallowing (I have a small hiatus hernia anyway). Antacids are not helping. Trying to get hold of my thinking and get things into perspective. It's only for a small filling! But it is on top of 2 months of stressful events.
@@leonebritt4879 omg I’m so sorry. I know exactly what your feeling 1000%. My dentist knows of my health anxiety so they take my blood pressure 20 mins after sitting to give me time to calm down. I’m on anxiety meds but I also take a relaxing otc gummy too. And I know what you mean about already thinking about spitting and all the uncomfortable details of getting a filling. Try and relax your muscles when your 8n the chair. I notice how stiff and tense my body gets and it adds to the anxiety. I’m sure you’re going to be just fine🙏🏼
Dr. McAdams thank you. I have been asking why...why am I not more productive than I know I can be? What is preventing me from success? You gave me the answers. I over think terribly. I don't know what my values are. I don't know how to process my emotions. I have been to therapy to figure this out. I didn't find true relief until I applied techniques described in this video. I didn't over think hardly at all today. I had one of the BEST days I've had in years after listening to your videos. I can't thank you enough for helping me return myself to my formal glory. I know I am capable of handling my life and you helped remind me how. And boy after uncovering my values....I think I like myself a whole lot more. I discovered I'm a far better and a more likable person than I ever imagined. Thank you Dr. McAdams.
Thank you so much . I am really struggling with overthinking but therapy is very expensive for me now . I am very grateful
This video couldn't have come at a more perfect time for me! I recently started a new job with a lot of responsibility and an honest, direct, and high (but not unrealistically high) goal setting boss. I've never experienced this level of overthinking, and I consistently dwell on my mistakes, get frozen in indecision, and feel consistent desires to seek reassurance (though I don't give in as I know that is not the answer). I really love the job, but the rumination is draining me. Thus, I went to my best friend for mental health (You!) and came across this video.
Thank you so so much Emma, I really appreciate the work you do. Looking forward to the following videos in this series!
I have so many times hear that "You are not your thoughts" on top of "You are not your emotions" which havae left me wondering "What am I then? What should I listen to if not those?". You saying that we are MORE than our thoughts makes so much more sense to me and made me feel more relaxed and less worried. My thoughts are me, but I am more than my worried thougts, I am also my happy thoughts, my values, and my dreams. Thank you for putting that small thing into other words so that I could understand, and lessen the feeling of existential crises that what I've hear before has given me.
Thank you for sharing this! Being an autistic person it is near impossible to stop overthinking. I have been struggling with this lately having met someone who I truly like, I find myself terrified that I will “miss them” text wise and seek constant reassurance! I’m trying desperately to not mention how I feel too much and to need to be reassured that they feel the same way. I find the worst is when conversations end “abruptly” even when they don’t, I just perceive it that way. I’m trying to not convince myself that they are made at me for that perceived blunt answer. But I think I’m finally understanding that worry is unwarranted. Slow, slow steps.
Me too.
Great information! I'm here because I've slipped back into bad habits with my overthinking. This actually reminded me of a strategy that worked WELL for me in the past. I bought a pretty notebook at Dollar Tree. Whenever I'd catch myself overthinking(usually about family issues and schedules), I'd do an evening "brain dump" and write everything down in my notebook. The next day, when I'm rested and more clear-minded, I'd address the issues in the notebook. I'm going back to the notebook! Thank you!
who is still over thinking while listening to this video
Meeee 😂😢
It just won’t end 😭😭
😂
How did you know 😭😭😹
It will never end for me...
Thanks Emma, that was a super helpful video and , I took notes too for once. Overthinking is absolutely my core problem. It affects my life and leads to anxiety . The hilarious thing is for me, the decisions I have to make and get anxious about almost 99% will not affect anyone else
Thank you Emma! I recently had a safety incident at work which broke me emotionally. (I'm a licensed person, responsible for hundreds of peoples lives), - The root causes - Saturated overthinking, racing mind, hundred thoughts a minute = The result? Total loss of concentration & focus for a few dangerous seconds. The remedy - Mindfulness, being in the present moment, situational awareness, checking, confirming, anticipating risks ahead. Otherwise known as 'non-technical skills'. Plus the cessation of reading news, any news, significantly less time looking at my phone, listening to your videos, also Eckhart Tolle! Love from London 😊🙏
I need this.😢 I'm trying to taper off bad antidepressants that made me worse. I had anxiety related to health, psychiatrists are the worst. So I need the right therapy.
looping thoughts can be so destructive - great identifications here and tips - mindfulness is so powerful for getting back into the present moment and realising there is no real imminent danger to self. 💯💯👏🏼👏🏼
I know it very well & in relationships you feel like people don’t understand 😮💨the worst is when you create scenarios in you head 🤦🏾♀️
This has been so helpful. Over the last 3 months or so, I have practised these things and now am moving forward.
I just repotted a plant and realised the plant is ME because now it has room to grow. Symbolic of the process I am going through now while gradually redirecting thoughts as I prepare to relocate later... like the repotted plant, I grant myself room to GROW right now. I am slowly reviewing what I have and seeing what is obsolete or just has to go... I found plenty of that. Much more than I thought, so far. Some of it makes absolutely no sense.
I tend to equate overthinking with getting lost in a deep, dark rabbit hole. It can be very hard to stop it and put on the brakes once the cycle starts. As discussed in this video, once I notice myself doing it I can take a step back as an outside observer. This allows me to 'objectify' or look at my overthinking as an object. Or a shape of some sort, like a blob. Doing and practicing this helps me to untangle from it easier without getting so caught up in it.
It’s torture sometimes 😖
How do you step back and approach it as an outsider? I struggle getting away from the thought once it’s there. I like the idea of being an objective 3re party so to speak.
@@mindymingo1975 It's not easy, that's for sure! It takes a lot of practice to be aware of my thinking but I've gotten better at it. I like the analogy of perceiving thoughts as objects, like leaves on a stream. Or clouds in a sky. Creating space between my mind's eye and them. Creating space between them creates the ability to choose what thoughts you reach out to grab vs which ones you just choose to notice and leave alone. Letting them pass by on their merry way.
The best video I ever watched regarding mental health. Thank you a million!
Im scared, i started being physical with myself when i do something i thought is stupid. It started as just thinking of hurting myself, to actually slapping my face when im alone. I cant afford a psychiatrist, so i appreciate this kind of videos. Thank you. Praying for everyone's healing❤
I thank God for you and thank you for making these videos. They are so easy to understand and follow, so full of kindness and genuine loving...I am wholeheartedly grateful. I like to take notes of what you say because that helps me revisit, reinforce and remember so I can practice what I learnt.
I would like to share that journaling has been my greatest help when dealing with my overthinking, my emotions, difficult times in my life... it helped me detatch from the situation and as i read it, in my heart grew deep compassion and kindness for myself. I don't know If i am making sense but that is pretty much my biggest achievement when it comes to growing and overcoming thought patters, believes, behaviours and feelings that were doing no good and I wasn't aware of that!!
I love you. Thank you ❤
Im an over-thinker, over-planner and a over- worrier.. im SUPER SENSITIVE to people's energies and vibes so i pick up stuff im not suppose to and that makes it even worse.
That's me
Thats me too...
I do same all my life
@@johandutoit1773 I found Jesus, and that helped me alot. Having faith in something gave me another opportunity to start manifesting positively into my life. I am using the bible for that always...
LEGIT SAME
1. Get really good with *identifying* overthinking
1. when’s the most likely time ⏳
2. what situations trigger it
3. then focus on something else
4. make an alarm to see if how much I’m ruminating
2. Postpone and *reschedule the rumination*
1. schedule worry time and problem solve with a time limit (you'll learn that you really have a lot more influence over your worry than you thought. )
2. don’t worry in your head rather write it down (There is a time and a place to worry your mind will understand that until stop worrying unnecessarily basically you set boundaries with your mind oh **** awesome )
3. Attention shifting
1. learn to separate myself from my thoughts
2. practice with mindfulness and Cognitive diffusion
3. visualise shifting thoughts as changing television channels ( what am I most grateful about , what can I control )
(it means we're switching to things that are really specific)
( shift from just compulsive worry to, oh, what are you grateful for?
Or you might shift from thinking about all the things you can't control to what can you control.
Or you might shift from seeing everything as awful to, oh, what might be a more helpful way of thinking about this situation? )
4. Shift from negative thoughts in ur INNER WORLD to the *present* OUTER WORLD ( if we shift our focus to what's beyond them, we can see that even if this thought exists there's a beautiful world right here, right now. )
1. list 5 things u see and feel
5. Shift from abstract thinking(It leads to self Loathing and L plusness ) to *concrete things*
1. ex : why can’t I ever be happy like my friends , Why am I so behind in life (instead of asking, "Why can't I ever succeed at relationships?" you could ask, "What is one relationship skill I can work on?")
2. ask question to make it more detailed and practical
1. what is one small thing I can do to become happier today?
(WHY to WHAT)
6. Shift from overthinking to focusing on *values*
1. what is most important to me right now :
1. spend more time with friends and family
2. have a consistent passive income stream
3. be fit and healthy (Take a walk)
7. Distraction (short term thinkin)
1. do things you actually care about but don’t misuse it that it takes the meaning out of your life
CBT for ruminatiion. ACT for thought diffusion and metacognitive therapy?
This channel really did help me a lot when I was depressed. Reported to my therapist with tools and educated on things before we even got to talk about it. I love how action oriented and how these are actions I could do in the moment
I learned about introspection, replacing the word why with what. What can I do overcome? Develop a plan by getting involved in the process to improve or create positive change.
I’m thankful to have found this video ❤ overthinking almost feels like an illness. It triggers my depression but I feel better after this video .
Overthinking is so physically and emotionally exhausting, like in my case I overthink almost everything whether it be what book to read, what movie to watch, or any decision it is so distressing. This content really is important for people like me who suffer from overthinking because I just want to live my life in peace.
Thank you so much for all that you do. Lots of love from India. I’ve done courses in counselling and during my internship I realised it’s very hard, so it’s amazing that you’re helping people around the globe with your videos.
This is mind-blowing to me because the first example is literally the exact situation I am going through and my mind can't stop over-thinking about what my boss is holding a meeting for.
I know it's 2023 & I should know but I always thought I was the only person who was Overthink. Till I got a new position at my job & nottist lot of guys have it but must were thought to say their worries out loud. Thank you Thank You thank you. 💜💙💗
I’m particularly looking forward to the segment on depressive rumination. After my mother died I started doing a lot of that and it’s a painful place to get stuck.
I always feel like you’re speaking directly to me. I will slowly get better
When I'm feeling down and overthinking, I put on music or go back to good times, and it helps me understand why I'm pleased even though I'm miserable right now. My body is assisting me in coping with all that is occurring to me, I understand at that point. Aside from promoting self-awareness and preventing overthinking, listening to music and reflecting on pleasant memories are both incredibly beneficial. Thank you for creating these videos, it helps a lot of people more than you know.
Thank you so much. You are saving me right now. You have no idea. I can't afford therapy like many Americans.
I am such an overthinker! I’m so grateful for finding your UA-cam channel. It’s so motivating ♥️thank you
do u even understand anything
I didn’t search for this. I really needed this. Been overthinking 🥺
I have issues in my finances, dating in my 40’s, I never was happy in my life and weight issues and other life challenges 🤦🏽♀️🙏🏾
Socializing, meditation, and praying all help!! Very helpful video :)
You are the highest quality of human this world has to offer! Thank you ✨✨
Love love LOVE shifting worry to background and seeing your daughter play...kids play are my happy place
I want to give you a hug.... this is soooo helpful to me. I am a chronic over-thinker
You're the best therapist on the internet! It's truly unbelievable that your videos are available for free. Sometimes (no offense to my real therapist) I feel like complete garbage for paying for therapy when these videos are 100 times more helpful. I think parasocial interactions are underrated especially when I can contact tubers when I need to. I have wisio'd quite a few of my favorite tubers.
thanks Beau, you may be surprised but how I make videos is very different from how I do therapy. In therapy there's a lot more listening, validating, exploring, experiencing- and I'd imagine that some of my clients leave a session wondering "what did we accomplish today" because the process is so different from the education that I do on youtube, sometimes I do use education in therapy sessions, but it's almost like I consider them two different things.
@@TherapyinaNutshell I see the benefits of both and I try to incorporate what I've learned from your videos with my therapist but maybe I'm still to early in the "process" to make a judgement call.
I was listening to a priest on UA-cam. Idk why the video came up on my iPad. I was in the tub and couldn’t change it. The priest said most of us don’t commit major sins. Rather, our sins are shadows: holding on to past hurts, or worrying so that we don’t enjoy our lives. That hit home. When I think of ruminating, perseverating, and anxiety as my sins, I can redirect my thoughts. I became a Catholic after that. Now when I worry, I have tools that help me. The Lord’s Prayer, the rosary, the Surrender Novena, confessing my worry and getting quick comforting wisdom from a priest. Confession takes the problem off of my heart. When I have a problem, I’ve learned to take the necessary actions in a matter-of-fact way, and then not allow the problem to occupy me and produce anxiety. 💕
Sin is the violation of the Torah, and we ALL commit it. That's why we need a mediator between us and Yehovah, and that mediator is Yeshua the Messiah. There is no Trinity. Also, not a single one of us will ever reach sinless perfection in this carnal body because this flesh has the sin nature. The spirit of Yehovah that indwells us when we believe in Yeshua is the down-payment of our redemption. Check out the book of 1John.
How is the video called? Would be a major help
Thank you for your video. I’ve been suffering from anxiety issues since retiring. I’m trying to stop the cycle. It’s every day.
Thank you very much, I needed this on a rainy blue monday here in the Netherlands. Buttttt... I heard this morning for the first time since months the blackbird again who called here in the Netherlands "Merel". After a bad nightsleep this was a happy moment. For now... I will go to the gym and give the thoughts more meaning. Your videos are so helpfull thanks again!
Love it Love it Love it. Can't express how much I love your videos. I found them today when I was trapped in an overthinking and worrying cycle. You are an amazing therapist. Thank you
I did 9 months of CBT and got more help from this one video than in those 9 months. I think it was just that the practitioner I met wasn't that good, it's not a criticism of CBT itself.
This is something I deal with. Writing constructive poetry helps. It calls life out as it is but shows there are answers
Emma, you have saved me in more ways than you know 😫♥️
Thank you, i really want to work on my overthinking, i think i have depressive rumination and it's really annoying me especially when i try to study, i find myself zoning out and i can't focus much. Thank you for the helpful video 💙
Hello, thank you so much for this video. I have been struggling with overthinking and I feel God brought me to this video. I don't know if you'll ever see this comment but thank you very much.
So rumination is the word for it. I felt stuck in a loop the other day. Thank you for this, it has been very helpful.
this helped me more than my therapist sessions 😅❤ thanks!
As a Zen practitioner I have had decades of meditation practice being "the observer" of my thoughts and emotions. This has enabled me to recognize the substance and patterns of both and to realize that these things are clouds passing by in the sky unless I grab onto them. My thoughts and emotions are not "me", they are the ripples on the surface while I am the water. Peace.
We are in the midst of a brain health crisis - and the antidote is Emma! ❤️
We really are and I'm so glad I found her and this community 🎉🦚 😀
Thank you for your amazing work.
I also like reading ur comment sections. People are so relatable here.
People around me irl seem so calm and happy even though they're unemployed and all. Meanwhile here I can't even deal with my own thoughts, they can sometimes be so brutal, pathetic and overwhelming, gods
I do this. My wife passed away in April last year. I have been having trouble grieving.
I just cracked myself up SO HARD when I answered your question “when or where are you when you tend to ruminate and otherthink?” I answered….”when I’m breathing”. 😂😂😂😂😂😂😂😂😂😂 You’re awesome….thanks for this!! ❤
You are so kind and generous providing this information free. This is so useful to so many!!!! Thank you
learning in my constant battle. this helps your views are such a blessing
Emma, I came across your channel while watching you on a Psych2Go livestream. Every single piece of advise you give has resonated with me so much. I have social anxiety and so I tend to overthink constantly. But your videos have helped me out tremendously and so I want to say thank you. Keep doing what you’re doing!
I needed this. I worry all the time about things that will probably never happen. I will be watching this several times. Thanks !
First of all what this Channel is helping me understand is that I am not crazy. The struggles are real
But there are tools steps and solutions to help. Over the years - people will encourage me but what I really needed and did not know existed were better tools - it feels like starting afresh but that is ok for a better future
I have been through a lot of challenging things in my life. I was bullied when I was in 6th grade by Justin Smith. That name will always bring back memories of the many mean and hurtful things that he has done to me. He called me a crack kid, he threatened to beat me up if I told the teacher on him and he punched me very hard a lot. In the face and on my shoulder. He played mind games with me. He tortured me. He tried to make my life a living hell. So basically I had to fight a war in my entire life starting at a very young age. But I won that war by the grace of God. This kind of experience makes me have a lot of anxiety and depression symptoms and I tend to think about these experiences a lot. This video now gives me the tools that I can use to help stop my depression and anxiety. Thanks!
Look through videos from therapists who talk about trauma too. They are very helpful
I have been in fight mode all my life going back to elementary, because of a tragic childhood. In my 40s now and I feel like this is a part of me that is deeply rooted. It created my life.
Blckstar Beauty, If you have a problem of overthinking be careful what you feed your mind. Avoid comparing your life with others, reduce watching negative social media and avoid constipation as it affects the mind instantly. Your breathing is related to the brain [mind] and gives relief from stress-anxiety. For a relaxed mind observe the sensations of your incoming--outgoing breath sensations at the entrance of the nostrils for 5-10-15 minutes or more. You can sit or lay down on the bed--eyes closed--No deep breathing. Don’t fight your thoughts. With practice the mind will relax. Never meditate with expectations but with self-awareness. Observe your breath anywhere -anytime-- before sleep, at work, when travelling, taking a walk, etc with eyes open or closed. Like me make breath observing a lifetime habit to have a better life. Best wishes--Counsellor. **
Emma, you are the best. 🎉 What a blessing your channel is! 😊
As I watch this video more and more I feel like I was supposed to pay for this session. You’re a great person keep up the amazing work
Our brains love to overthink and create their own problems; a lot of it is because of conditioning to believe that without overthinking we'll be in trouble. Mindfulness helps a lot. I like using the amz workbook called 30 Days to Reduce Anxiety by Harper Daniels and the Tao Te Ching. Letting the "mud settle" is so important.
You are so full of knowledge and so good about teaching the points you are making. I wish I could figure more of it out right now. My husband passed away when Covid began our home was all of a sudden gone to kids, I was relocated,sick and I was supposed to die. Here I am two years later and I didn’t die yet. I feel like I have to walk on egg shells so I don’t offend oe upset any of my children. Saying to myself what did I do wrong or how do I live in this world the way it is now. I have disabilities that make things harder but most of my kids don’t realize it.
Emma, you and youtube are in my gratitude list. :) It is so heartening to find someone like you who is so sincere in wanting to help people. Please know that you have succeeded in helping me. By the way, I can't remember in which video you mentioned that you liked detecting. In case you aren't already aware, there is a 3 season British series called "Detectorists" that you might enjoy. It is one of my family's favourite shows. Cheers!
Thank you ma'am for making these free they're very helpful to me!! You're very kind-hearted human being willing to help people for free that helps me immensely with me
Thanks for the video!!
I scheduled it on my calendar to watch this video so I wouldn't forget to do it. I started watching and then it got to the part about connecting to the present moment and your senses and it felt good and I simply watched the rest of the video in front of my tv like I were having a conversation right here in the room. So thanks again!
Thanks!
Absolutely love this one on ways to stop overthinking...I love how confident, hopeful, and good I feel after watching your you-tube videos, Emma🤗 Thank you so much!
I do overthink by analyzing situations - from the simplest ones to the most complex such as being served a withered salad and feeling the need to 'explain' to the waiter the right way, or an essay at university which comes with very clear and specific guidelines, but I consciously decide to ignore them and do what I believe it has actually been asked. I over complicate things. Gosh! Thanks for sharing your knowledge.