Turn off Anxiety in Your Nervous System: 4 Ways to Turn on the Parasympathetic Response
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- čas přidán 9. 05. 2024
- Your brilliant, wise, beautiful body has a counterbalancing force to combat stress and anxiety. It's called the parasympathetic response (that's para as in parachute). And this is the body's natural way of slowing down and creating a sense of calm and safety. Learn how you can use your body's parasympathetic response to feel calmer and more grounded.
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Therapy in a Nutshell, LLC, and the information provided by Emma McAdam are solely intended for informational and entertainment purposes and are not a substitute for advice, diagnosis, or treatment regarding medical or mental health conditions. Although Emma McAdam is a licensed marriage and family therapist, the views expressed on this site or any related content should not be taken for medical or psychiatric advice. Always consult your physician before making any decisions related to your physical or mental health.
About Me:
I’m Emma McAdam. I’m a licensed Marriage and Family Therapist, and I have worked in various settings of change and growth since 2004. My experience includes juvenile corrections, adventure therapy programs, wilderness therapy programs, an eating disorder treatment center, a residential treatment center, and I currently work in an outpatient therapy clinic.
In therapy I use a combination of Acceptance and Commitment Therapy, Systems Theory, positive psychology, and a bio-psycho-social approach to treating mental illness and other challenges we all face in life. The ideas from my videos are frequently adapted from multiple sources. Many of them come from Acceptance and Commitment Therapy, especially the work of Steven Hayes, Jason Luoma, and Russ Harris. The sections on stress and the mind-body connection derive from the work of Stephen Porges (the Polyvagal theory), Peter Levine (Somatic Experiencing) Francine Shapiro (EMDR), and Bessel Van Der Kolk. I also rely heavily on the work of the Arbinger institute for my overall understanding of our ability to choose our life's direction.
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If you’re suffering from ptsd, depression, agoraphobia, or anxiety, just know that you’re not alone, and we’re going to be okay 👍🏻 ❤️
Thank you
All of those 😹😅
Thank you Laura!
@@Suss840 praying for you. you will make it
GOD bless you and thank you 🙏
One great thing I learned after getting my anxiety tool box of techniques( breathing, grounding, CBT techniques) under my belt, was to tell myself whenever anxiety came on was, " Oh cool.This is a great chance to practice my anxiety tools, so thank you anxiety". This rethinking took my anxiety's power away. Also never try to fight your anxiety. It loves a good fight. Just learn to accept the feeling and ask what is it trying to teach you this moment. Hope these work for you and just know we have anxiety, but our anxiety doesn't have us.
Suffering from horrific betrayal trauma l was a young adult before I stumbled on what a panic attack even was. Decades later I now consider when I'm falling into that black hole of panic it's not about my panic attacking me. It's about who is attacking me to trigger my body's survivalistic response. My anxiety is not the enemy here just a tormented messenger. But my mind body and soul need my help in learning "further light and knowledge" through these blessed techniques to help grieve my wounded feelings. And to me that is sacred ground...
Thank you David. Sounds like: "oh..hello dear anxiety, let's play the tool games, shall we? (Smiling...)..."
I will use your suggestion next time when Mr. anxiety arrives! :) Thanks again, I loved it..
Same techniques I teach clients. You got this!
“I must not fear. Fear is the mind-killer. Fear is the little-death that brings total obliteration. I will face my fear. I will permit it to pass over me and through me. And when it has gone past I will turn the inner eye to see its path. Where the fear has gone there will be nothing. Only I will remain.” - From Dune, Frank Herbert
I'm always amazed at how well exposure therapy was described, so long ago.
Never looked at it that way. Thank you
If your anxious and it feels like it’s going to last forever, just be assured it’s not. Even if it has lasted for a long time, you can get through it. You are going in the right direction by watching this video! I believe in you!
i always try to remind myself that by watching these videos countless times i am doing something for my healing... but sometimes it's hard as i am only watching these kind of videos for days :P but there are short spans of days where i can enjoy life, i just hope and pray these times will expand... greetings to you and anyone who reads this.
@@keymonodias5713 It sure will expand. Best wishes to you.
I feel as if I can not get out. One good day, then a bad one. Going on a mood enhancer and effects are not yet kicking in. Zoloft. Any others been through this?
@@johngregory6716 yea...sometimes I feel great as if I cured my anxiety. When my worries/fears suddenly appear they don’t affect me at all. It’s only when I’m anxious it affects me and it only happens for some days.
Thank you
I think this stuff should be taught at school, it’s an essential part of being a human and most people go through their lives not knowing 😢🙏🏼
Now it’s being taught. It’s called SEL.
true
Yes!! As well as how to meditate and deep breathing techniques! I mean, it’s so simple but it feels like with many of this necessary information, they don’t really want us to know things. Nutrition is another need to know!
Being anxious is one of the biggest reasons many people don't achieve their goals. Great video!
Amen 🙏 brother nicely said we over think n think we gonna fail I have bad anxiety n attacks all the time smh
That’s me. I turned down a great job opportunity. It makes me want to cry. I hate feeling anxious
So true. Anxiousness can destroy the quality of life severely.
@@stephaniemoreno5043 Join a few public speaking courses. Your breath is directly related to your mind [brain] causing anxiety-stress. For a relaxed life without anxiety-stress sit on a chair, back erect, hands on lap with palms upwards, eyes closed, be still and observe your natural incoming--outgoing breath and body sensations for around 10-15 minutes. Be as still as possible. Many thoughts will come which is ok--slowly negative thoughts will reduce and your mind will relax. During your daily activity keep observing your breath consciously. Best part is mood swings also reduce. Do the above meditation daily to feel relaxed. For more transformation enter the following on google search and listen with headphones before sleep and if possible in the morning-52Hz affirmations for health and healing you tube”. Best wishes. Shyaaam Sir. -Counsellor.
Finally I am Hiv negative again after using doctorojie1@yahoo.com natural herbal medication thank you so much dr Ojie
When you hear other poor souls going through the same awful anxiety situation, it does make you realise you are
Not alone, onwards and upwards ❤️
Certainly not alone. It’s a global crisis.
Mine was energetic currents in the subtle body as well as diet. Watching what we put into the body helps allot and my spiritual tradition at Drukama helps as well with the energy stuff.
@@kittywampusdrums4963 Your breath is directly related to your mind [brain] causing anxiety-stress. For a relaxed life without anxiety-stress sit on a chair, back erect, hands on lap with palms upwards, eyes closed, be still and observe your natural incoming--outgoing breath and body sensations for around 10-15 minutes. Be as still as possible. Many thoughts will come which is ok--slowly negative thoughts will reduce and your mind will relax. During your daily activity keep observing your breath consciously. Best part is mood swings also reduce. Do the above meditation daily to feel relaxed. For more transformation enter the following on google search and listen with headphones before sleep and if possible in the morning-52Hz affirmations for health and healing you tube”. Best wishes. Shyaaam Sir. -Counsellor.
@@AndJusticeForMe There is a cure for everything in life. Only if your thoughts are affecting your health you need to see a psychologist. Your breath is directly related to your mind [brain] causing negative thoughts. For a relaxed life without anxiety-stress sit on a chair, back erect, hands on lap with palms upwards, eyes closed, be still and observe your natural incoming--outgoing breath and body sensations for around 10-15 minutes. Be as still as possible. Many thoughts will come which is ok--slowly negative thoughts will reduce and your mind will relax. During your daily activity keep observing your breath consciously. Best part is mood swings also reduce. Do the above meditation daily to feel relaxed. For more relaxation enter the following on google search and listen with headphones before sleep and if possible in the morning-52Hz affirmations for health and healing you tube”. Best wishes. Shyaaam Sir. -Counsellor.
Yes most definitely - just reading these comments normalises my experience and helps me feel less alone.
I actually started to believe that breathing doesn't help with anxiety but then I realized that was just my anxiety lying to me. I used to think that my anxiety was too overpowering for breathing alone to help. It's about learning to disapline your mind. Thank you for this!
Yes i always think i feel worse after, cause it is like that, but maybe just because I haven't trained enough
@@cryinsquirrel I also feel bad after this... and stop doing it , probably this is a mistake.
@@cryinsquirrelnot a mistake it’s a good start actually. but you have to find which breathing technique works for you and for your anxiety
Half my anxiety stems from my breathing.
@@anthonydavis9382 mine too 😢
I’ve been going through a lot of mental health issues lately and I can’t afford therapy. So I’ve been watching these videos and it’s just amazing my whole life is changing I never think I never thought I could do it.
same here , love you😍
@@SuperLammens 👍👍👍
@@larrytruelove8659 i have, but to talk about it they dont really know how to help. Most of them just tell me, just relax, don't overthink it, you'll be fine etc. But it's not really helping. At least me
@@mzulhilmi4506
Listening is a big help, from my perspective.
I have two friends who know most of what I struggle with. One of them is clueless about it, but he helps because he listens.
The other is pretty perceptive and attempts constructive suggestions. At least it’s something. If nothing else, they can listen.
Ideally, they have an idea about the depths of your issues. But ideal is not always reality.
In any event, even if they don’t understand they can keep you grounded.
Me too. These videos are saving my life.
Seems so easy but in the moment when ur anxious it’s so freaking hard to find a way to chill out sometimes
Tell me about it. I even freak out when I think/hear a rough word.
Totally understandable! I have found the more I practised the easier it got to actually do it in the moment. Best of luck
try lightning a candle. it has been a game changer. Calmed me down so damn quick. and helped ease the day. this is coming from a toxic household. made me focus on what matters most. also try doing /foucsing on basic needs for the rest of the day like eating,watching tv and knowing help is right there when you need it. breathing works there's a very helpful excercise that this lovely woman has shared keep practicing even when not triggered that's the power right there. Don't give up! cheers
It sucks but pre panic or anxiety attack try and recognize that the worst is just a 00.1% outcome out off 99.8%, if your panicking over something small like a test or traffic try to remember that it will just be uncomfortable but it won’t damage you whatsoever
Yeah same
Had a therapist who adviced me to put a cloth dipped in cold water onto my eyes when I felt anxious. Now I understand why and figured I'd leave that advice here for anyone watching this :)
My mom used to do this for me 😭
Wow, I was sick to the stomach with anxiety and tried doing this within 5 mins the sickness from my gut left. Thankyou for this tip.
@@36chambers86 Wow! I’m so happy to hear this! I’m glad I could help 😊
@@Kathrine-sw7tw You really did. Thankyou so much 🙌
Thanks
Literally having a huge panic attack in my house. I stopped and searched for the first video about calming anxiety, I had watched her fight flight and freeze videos before. Truthfully, by the end of this video I was grounded and much more calm. I want to cry because I haven’t found something that worked so well ❤️ thank you
Rocking in a rocking chair helps me a lot
Make sure you're eating enough.
That was really smart to search for a method for calming anxiety. Awesome that it worked so well for you!!
I shedded some tears right after the video, from how relaxed i was becoming
Bless u
If you’re reading this comment I hope you find the calm and peace in your life you deserve, and I hope you find joy. It sucks to have panic and anxiety and whatever is hurting you is to going to beat you. Stay strong everyone ♥️
Awe, thanx love.. back at-cha.
Thank you. God bless you
you too john quigley ❤
If you're reading this comment I hope you get over yourself and stop being a self-indulgent, self-involved dolt. Nobody cares about your feelings, everyone suffers. Just shut up and get on with life, pursue work, pursue hobbies and shut the hell up about your anxiety. It's a cop out and you know it. Socializing sucks but it's all we have, the more you run from it the harder it becomes.
I don’t think people who don’t have anxiety know how lucky they are. Mines just seems to keep getting worse and worse.
I pray 4 a hedge of protection around those who have anxieties and things of that nature. For it is written " Be anxious for nothing" that is straight from scripture. In Jesus Holy name. ( This message is for anyone who reads it. 👀🙏🏼🙏🏼🙏🏼🙏🏿
Ur not alone brother I been to the hospital so many times for anxiety attacks I even fought off 2 cops when they slammed me thinking I was someone else smh hate it !
Everyone has anxiety they learn how to deal with it and keep moving
Get some liquid Holy Basil it works. Can get from the Vitamin Shoppe or online. Liquid capsules 2-4 or more a day.
Did you get better? Because I have anxiety too 😔😔😔
It's the most amazing feeling when anxiety totally disappears. When people make you feel worthy, happy or when you achieve some great achievement. These are the times when anxiety goes away and its replaced by joy,calmness and happiness.. We all deserve to feel this way. Thank you for this great video.
Does it disappear
@@puffymuffin9064 Heal yourself. Reprogramme your subconscious mind. Your breath is directly related to your mind [brain] causing negative thoughts-anxiety-stress. For a relaxed life sit on a chair, back erect, hands on lap with palms upwards, eyes closed, be still and observe your natural incoming--outgoing breath at the entrance of the nostrils for around 10-15 minutes. Slowly negative thoughts will reduce and relax the mind. During your daily activity keep observing your breath consciously. Do the above meditation daily to feel relaxed. For more relaxation enter the following on google search “528 Hz affirmations for health and healing you tube”” and listen for 10 minutes before sleep. Repeat softly in the mind. You will get relief quickly. Best wishes. Shyaaam Sir. -Counsellor.
@@puffymuffin9064 lets put it that way, is manageable
It comes for about 2-3 days every week for me… it’s really weird. Those days I feel like it won’t pass and then when it does pass it’s the happiest days but it’s always there..
@@puffymuffin9064 it does when people make you feel happy. I just wish it was permanent. 😊
Just listening to you calms me. I have a really bad Anxiety Disorder that I have developed and your videos are helping. I haven't been able to sleep for days
I am in the same status. Developed a very bad anxiety, cannot eat or sleep and have horrible tachycardia. I am on the healing road and hoping for the first results 🙏🙏🙏
All the best to both of you
I'm not selling this - just speaking from experience. I've had really bad anxiety + depression my entire life and I have stumbled onto fixes that aren't breathing exercises, visualization or antidepressants. I'll respond with what's saved me if you're curious (I'm talking about I'm out of the constant fight/flight mode that has made me miserable, unable to focus and wishing for death my entire life). I also keep in mind that what works for me may not for you so not here to push it on anyone
@@InvestInTheHomeless-vi3hf please share!
@@InvestInTheHomeless-vi3hf please share your healing tactics also with us!
I could remember several years ago, I suffered severe anxiety and mental disorder. Was actually addicted to alcohol. Not until my wife recommended me to psilocybin mushrooms treatment. Psilocybin treatment saved my life honestly. 8 years totally clean. Never thought I would be saying this about mushrooms.
Congrats on your recovery. Most persons never realizes psilocybin can be used as a miracle medication to save lives. Years back i wrote an entire essay about psychedelics. they saved you from death bud, lets be honest here.
Can you help me with the reliable source 🙏. I'm 56 and have suffered for years with addiction, anxiety and severe ptsd, I got my panic attacks under control myself years ago and they have come back with a vengeance, I'm constantly trying to take full breaths but can't get the full satisfying breath out, it's absolutely crippling me, i live in Germany. I don't know much about these mushrooms. Really need a reliable source!! Can't wait to get them.
YES very sure of Dr.alishrooms. I have the same experience with anxiety, depression, PTSD and addiction and Mushrooms definitely made a huge huge difference to why am clean today.
Dude! People like you give me so much hope. I am about 2 years clean now and I feel like mushrooms are turning my life around. I was feeling so lost and nothing has been working for my severe depression up until a couple years ago. but not since I started with the mushrooms for just some few days back then. Kudos to you for being clean that long! So happy to see people like me doing well in the future regardless of what society makes it seem sometimes. For me shrooms are remedy not a vice.
How do I reach out to him? Is he on insta
A few minutes ago I was feeling a bit desperate when I saw this video. Feeling like a Heart attack or something was about to happen.
All the sensations I get when I’m having an anxiety attack makes me panic even more. Ugh. This video helped alot. And to any of you out there feeling the same, you’re not alone… we’re going to be okay.
@Mintz Bity yes chest tightening is a super super common symptom, its the MAIN ssymptom I get with my anxiety. Sometimes it feels like ur gonna have a H.A but you just gotta remember all it takes is some breathing and your heart will slow down.
Yes Same Here
Thank you, I so need to hear that❤️
We've all been struggling with it for years and it gets better and you get better at handling it. Hang in there call the EMTs if you need to they will help you to calm down they'll give you oxygen they'll do anything that they need to. There is a life for people with anxiety and it does get better.
@@autodidact7127 oxygen causes more panic.
Sometimes I simply accept the heart palpitations (anxiety) and breath deep and tell myself this is a healing moment it will pass because it does.
It does!
I tend to have a pounding heart and I worry that it's going to get damaged from straining so hard for so long. Then it course, the worrying makes it worse. So then I worry about how to stop worrying lol.
I’m gonna write this twice anyway, when I get heart palpitations I go out for a walk , listening to music, might wanna be out there for around 30 minutes or more. Warning don’t shower with really cold water if your body isn’t used to it, I tried today and I got dizzy as well as my blood vessels tightened. If this ever happens to you on accident I got rid of mine by eating mandarines,a banana, and a couple slices of cucumber. Also try to get as many vitamins as you can but dont over do it, you could damage some part if your body, but make sure to at least take 15- minute walk every day, if you can I know sometimes you can feel unmotivated but please do your best
@@otterrivers3765 I’m gonna write this twice anyway, when I get heart palpitations I go out for a walk , listening to music, might wanna be out there for around 30 minutes or more. Warning don’t shower with really cold water if your body isn’t used to it, I tried today and I got dizzy as well as my blood vessels tightened. If this ever happens to you on accident I got rid of mine by eating mandarines,a banana, and a couple slices of cucumber. Also try to get as many vitamins as you can but dont over do it, you could damage some part if your body, but make sure to at least take 15- minute walk every day, if you can I know sometimes you can feel unmotivated but please do your best
Does it truly stop in the end
I do math when I start having panic attacks. It seems especially helpful when your mind is racing and catastrophizing. Doing math forces you to use the rational side of your brain which inhibits the creative side which is scaring you to death. I know math gives some people anxiety, but you don't have to bust out the old calculus book or anything. Just do basic math problems that are easy enough to do in your head so it doesn't increase anxiety, but that are still challenging enough to really force you to rationalize and prioritize. For me those types of problems are multiplying 2 double digit numbers. Ie 12x15=..... Or 29x53=. For others it might be 12+15 instead. Or factoring polynomials for others. The point is to stop using your creative brain and force your rational brain to override it. It's actually very effective during panic attacks especially when your anxiety is more mental than physical that day.
This is actually part of a DBT skill. It really can help!
This is probably why as an accountant I feel so much more peace at work than at home. ❤
@@victorial8764 Could be!! You're probably a busy brained type of person and the chaos of numbers creates zen for you
@Nora H I never got into sudoku. I've tried a couple times. I never really could grasp it.
Just counting can also help
To the person reading this, don't let the challenges of life bring you down. You are strong and capable of overcoming any obstacle. Keep pushing forward, and good luck on your journey! 💪🏼🌟
Going through really bad anxiety attacks again. Impossible to read self help books so calm quick helpful hints and advice like this is saving my sanity.Does anyone else really think they're losing control of reality because of anxiety? It really frightens me .peace be with you all
May the peace of God be upon your life in Jesus name!
I'm going through it too. It does feel like you're losing control and it's terrifying. You're not losing control of reality. I keep telling myself that my thoughts and feelings don't always reflect reality. Especially when you're anxious. These thoughts and feelings are distorted by anxiety.
If you can't concentrate on reading at the moment, you can find audio recordings by the late Dr. Claire Weekes. So many people swear by her. She was a pioneer in treating anxiety.
Peace from Nervous Suffering and Hope and Help fir Your Nerves can be found on audible.
Peace be wuth you.
@@ingermallia-elromantico9998 Hi Inger,
Thank you for your comforting words. I always seem to ignore exercise because I get so winded and it reminds me of a panic atrack with the heart pumping so fast even though I know it helps.
I think you're right about the pandemic. It's a very anxious time especially for anxious people like us. Cabin fever sets in. We just got to remember that this too will pass.
Wishing you the best.
@@sonyajay7008 Hi Sonya, is that your beautiful cat? I have 3, I rescued them from horrible cruel lives and they repay me constantly by being by me just when I need them the most. Dont forget, putting on a couple of your favourite songs on and doing a silly dance is still beneficial- singing along too if the fancy takes you.Hard to do when your heart is in your boots and your head is spinning! It's good to recognize that your heart pounds, but you know why, remember, even an athlete's heart would beat faster during and after exercise. When I was walking home yesterday it was all uphill and my heart was thumping, I was sweating so I stopped for a breather every now and then.I also reminded myself that I was doing something that would help my recovery and that breathing in some fresh air was better than looking at 4 walls all day.Im getting up soon, and will have a little dance and sing along to Prince, David Bowie and Geirge Michael, I might not feel like it but by starting my day in a positive way it lifts my spirits. Not easy I know, I remember times when all I wanted to do was stay under my duvet and cry and shake and hide from the world but now I try to appreciate life no matter how difficult I still find it.Be kind to yourself, the most kind and loveliest people I know have suffered with anxiety and depression, none of them deserved it but all have them found ways to recover, it just took time.Peace, Inger Romantico
@@ingermallia-elromantico9998 Thank you for your beautiful words. It means a lot.
Yes, that's my cat. She's a mama to 3 and I adopted her 5 years ago. She never leaves my side. She's amazing. As soon as she hears my voice she comes running.
Thank you again. I will definitely try the dancing in the morning and try to go for a walk as well.
Crazy how I just had an anxiety,attack, found this video whilst crying,and within,10 minutes had my resting heart rate from 98 to,58.. Thank you!
It’s ok! 98 isn’t that bad, it’s still normal.
Wow, really?!
That’s great to hear
My heart rate goes to 130
I hope your ok , just to let you know I get bad anxiety your not alone , hope all is well 🙏
Tipping your temperature can help a LOT of people. Cooling your body down is what my therapist recommended & it usually works well. Holding an ice cube until it melts, putting an ice pack on your forehead, going outside when it's cold, running cold water over your face, & even taking cold showers, will switch on the parasympathetic nervous system. I hope this helps!
I tried but still feel numb, short of breath, and lightheaded 😢😢😢
@@NOV123Maybe get your b12 and iron levels tested....I used to feel like that with low iron
I have had horrible panic attacks that have almost made me pass out, I’ve had to lay down flat, heart pounding, head pounding. It’s HORRIBLE!! Deep breathing and that realization that I actually do have control over my own anxiety saved my life, stay strong!!!
I have anxiety my head starts to hurt you're not going to pass out
I laid down when I have anxiety talk to your doctor about meds
You really do offer Therapy in a Nutshell. You have helped me more in 10 minutes than years of reading tomes on the matter. Thank you ☺️
It’s really true. I really really appreciate these videos ❣️❣️ my so thankful to have come across your videos
@@neliyasaqya I have schizophrenia and I would like to smoke marijuana. Do you know something about marijuana? Have you ever smoked marijuana? What to do? Can you help me?
Pedro cardozo please don’t ever touch marijuana if you have schizophrenia - it would definitely make everything worse
@@juanpedro4083 From the research I've read and my own experiences (I have bipolar disorder and experience psychosis) - when I have smoked marijuana, it triggered psychosis for me. I can drink alcohol in moderation, but marijuana isn't safe for me. The research I've read has explained if you are prone to psychosis or have schizophrenia or another psychotic disorder marijuana is not a good choice. I would ask myself what are the reasons I'd like to smoke it. Then I would see if I could find other ways to satisfy that need or interest. Hope this helps.
@@victoriamax I saw some of your videos. you are very cool. thanks for responding, it helped a lot.

I've been stuck in anxiety for 5 days. I've tried everything I could think of to hold on to myself. I've felt stuck and out of control. I stumbled on your video and it has helped me so much. Thank you
try to change ur mentality cause methods wont work if u dont believe in them if u dont wanna change
Have a look into T.R.E. It stands for tremor & trauma releasing exercise. Helps your body release trauma and anxiety. It might help. Good luck and good health to you
Hope ur doing well❤️
How are you feeling now ?
Hope your good
Love this video! Super helpful ways to lessen the feelings of anxiety - great points!
Thank you so much Emma! You’re a life saver. I appreciate you make these awesome self-help videos available to public.
I’m surprised so many people deal with this. It gives me some type of relief knowing that I’m not alone. My anxiety/panic attacks/derealization has been heavy on me lately the past 4 months. I’ve been getting it every single day and it’s more heavy when the the sun starts to go down, I dread when it’s night time and I’m not sure why. Mines more heavy on the derealization and when it hits my panic attack try’s to come. But I do everything in my power to stay calm which usually works but it doesn’t mean my mind isn’t going crazy at the same time. I don’t know why everything around me starts to look unreal to me out of no where, it’s like I’m losing grip of reality and it’s a very scary feeling. I try and not let it get a hold of me because I feel like if I let it.. I feel like I’m going to black out and never wake up again. What’s been helping me is being in the sun and trying to be interactive with the world and being out. This is like a mental battle every single day and it’s quite exhausting. But I’m still thankful for this life, thankful to wake every single morning. We’re blessed to all experience this one life we have so we should cherish it every way we can. I know we have it tougher than most.. mentally, but I believe we will all get through this together. Positivity comes a long way, I know we will lose some fights some days but let’s win the war! 🙏🏻 . Nothing but love from this side and God bless all♥️
@@ckris4446 This feeling does suck, just know you’re not alone though. Mine hit heavy one night about 4 months ago and ever since that night.. I’ve been getting it every single day til now. It’s worst at night maybe because it hit me heavy that one night, I feel like it’s trauma from that heavy derealization feeling that night. I do get it during the day time sometimes. Like I can’t drive some days because right when I leave the neighborhood to enter the main road.. everything starts to look unreal instantly. Like I even walked inside a Walmart the other day and it started triggering right when I entered but I be trying my best to accept the feeling and keep it moving. This feeling is tough to deal with, it’s like a mental battle every day.. gets exhausting. I feel like this whole covid/quarantine/trap inside the house for a year and a half had something to do with it. Isolated from the world for that long you know? But I believe this is just phase and phases don’t last forever. Don’t try and fight the feeling because it will only heighten it. The best way to deal with it I feel like is to try your best to accept the feeling when it comes. Try to understand it or figure out what triggered it and just sit and relax and just let all your thoughts flow through. Don’t pay no specific attention on any thoughts, just let it all flow through. The more you accept the feeling, the more easier it is to brush it off or overcome it. Nothing in this world is easy, you just get better at it. Just stay positive, be patient with yourself and believe. We’ll get through this, we got this ☀️🙏🏻
I'm feeling the same :(
Your description is like me 🫶🏻 I have dramatically improved over time because I kept searching for answers and tools. I still have moments or days but they don’t scare me anymore ❤️
@@Disazn702 hope you’re ok now, are you recovered ? I’m experiencing the same right now.. it’s been a month, and today is really bad.
There is the rise and fall cycle of the day, morning being birth, evening being death.
A lifetime in a day. There could be some existential dread behind the anxiety. I know there is in mine. Fear of any kind is fundamentally connected to fear of death.
As horrible as it is to have anxiety, I must say it makes perfect sense to me, given our vulnerable mortal situation, if you are truly sensitive to it, it is a horror.
I say, to be anxious is to be emotionally sensitive to your real situation.
But there is a way beyond anxiety, and I say that is the purpose of anxiety, to compel us to surrender to infinity, to surrender the self-idea, the sense of separation, and become One with "It". Meditate.
Your voice is so calm and empathetic. Thank you for making these videos.
Yeah, she could do ASMR VIDZ 4 SHO
Nicely said! Agree
I absolutely love these techniques. So simple and accessible - especially softening the eyes. I've started recommending your channel to all of my clients. Thanks so much Emma!
Thank you so much for doing these videos! You are totally awesome! For as long as I can remember I have been highly reactive with what I now understand to be an overactive sympathetic response system born out of too much stress and trauma. I have been doing a lot of EFT(tapping), meditation, frequency therapy, etc... and these have helped a lot, but these are things that clean up previous "stuff". What you have presented with your work gives me a set of tools that I can use in the moment to deal with it in real-time! This is so cool! I can not express how grateful I am. Truly a heartfelt Thank you!
Your husband must love having conversations with you. Your voice alone is very soothing.
WierdChamp
@@wenomechainsanna nah. He/she is right.
These past few months I’ve had the worst anxiety of my life. It’s here everyday and I’m trying to make it go away. It’s ruling my entire life. Thank you so much for this video it helped me calm down and hopefully I can fall asleep. :,)
I know what you mean by its ruling your life. It rules my life because of my unstoppable thinking I can't even get married I keep postponing my wedding day it definitely doesn't help..
yes this is literally me rn! I feel really worried about sleeping at night because i will wake up at like 3 AM, and my whole body will shake :( its the anxiety...
Try adaptogens I recommend adrenal care from amazon. Eat balanced diet, exercise and walking
These are freaky times for everyone....slot of people are stressed to the max.
Same girl!
Been living with anxiety now for months. What a wonderful, educational and damned helpful video. Thank you!
This was fantastic. Well explained and extremely helpful!
I use a breathing technique, what I do is draw a square in the air. when I breathe in I draw the top line and when I exhale I draw a line down and so on until I make a square in the air and that helps me calm down you should try it!😁
Thank you so much for this. I felt like I couldn’t take deep breaths, but your technique just really helped me! ☺️❤️
@@britanykunzler6547 I'm glad it helped you :)
@@miyakochan2883 ❤️
@@britanykunzler6547 Develop your mental muscles by reprogramming the mind [brain]. Your breath is directly related to your mind [brain] causing anxiety-stress. For a relaxed life without anxiety-stress sit on a chair, back erect, hands on lap with palms upwards, eyes closed, be still and observe your natural incoming--outgoing breath and body sensations for around 5-10-15 minutes. Be as still as possible. Avoid moving too much. Many thoughts will come which is ok--slowly negative thoughts will reduce and your mind will relax with no desire for pills. Mind[brain] are reprogrammed. Throughout the day in your normal activity observe your breath with awareness when you get free time. Try watching only comedies and musical shows and no negative shows. Best part is mood swings also reduce after daily meditation. . Do the above meditation daily twice without any doubts and enjoy life without medication. Best wishes. Shyaaam Sir. -Counsellor-Teacher.
Square breathing is super great for anxiety. If you are having a really intense experience, lengthening your exhale is super helpful to help you feel calmer.
OMG whenever I did deep breathing exercises I always noticed my heart beating faster when I inhaled and slowing down on the exhale. And I always thought this was abnormal, I actually thought something was wrong with my heart which gave me more anxiety! I'm so glad to find out that this is actually a good thing, I have strong vagal tone :)
czcams.com/video/ZUW-OGUeXFU/video.html
I think one of the reasons I used to drink quite a lot was because the anaesthetic effect of the alcohol made me feel my heartbeat less. But of course, alcohol is a vasodilator and the next day, after the anaesthetic effect had worn off, the heart pounding/anxiety was much worse.
@@Londonfogey yep that's one reason I stopped drinking felt so much worse the next day
@@Londonfogey Reduce the amount of drinks immediatly. Your breath is directly related to your mind [brain] causing anxiety-stress. For a relaxed life without anxiety-stress sit on a chair, back erect, hands on lap with palms upwards, eyes closed, be still and observe your natural incoming--outgoing breath and body sensations for around 10-15 minutes. Be as still as possible. Many thoughts will come which is ok--slowly negative thoughts will reduce and your mind will relax. During your daily activity keep observing your breath consciously. Best part is mood swings also reduce. Do the above meditation daily to feel relaxed. For more transformation enter the following on google search and listen with headphones before sleep and if possible in the morning-52Hz affirmations for health and healing you tube”. Best wishes. Shyaaam Sir. -Counsellor.
@@shyaaammeneen63 Thank you sir I have been doing this and it helps. Alcohol intake has also been reduced, by replacing some drinks with non-alcoholic equivalents.
These videos are brilliant!!! Love this new approach, understanding the biology is so grounding!
A calming technique that works for me came through a Yoga Nidra guided meditation. Place each thumb where the jaw hinges and place the fingertips on the forehead. Inhale and hum on the exhale. The vibration affects the amygdala and leads to relaxation. Also, on the vision technique, staring straight ahead and yet noticing what is in the periphery is an excellent way to enhance intuition.
Love this! Thank u!
My fitbit shows my resting heart rate while watching this video and following along is the lowest its been in weeks.
🙏
dear, Emma Mcadam! I am writing to you from Kazakhstan, perhaps you do not even know about our country. I am very lucky that I found your channel and became your subscriber! My English is not so good, but the subtitles which created automatically helped me. I made screenshots and translate it in Google translator although sometimes they do not show correctly, but they allow me to understand the essence. By listening to you I was able to cope with the panic attack I am so grateful to you. After watching this video I'll start to train my vagal tone. May the Lord keep you! I am working in the field of science but I learned a lot from you! If I'll be lucky, may be someday i'll see you, who know. I personally would like to shake your hand and say "thank you"!
For every person suffering from depression, listen to the voice of the Noble Qur’anm.czcams.com/video/Z5zh5QCsjYY/video.html💌🤍
I really love your videos! I find them exceptionally valuable. You are very skilled in presenting ideas in a way that honors their complexity and respects the intelligence of your audience whilst still being engaging and relaxed enough for me to absorb at the end of the day. Thank you! I’m benefiting a lot from the content you share. :)
Thank you so much for your work and sharing it so well. I had a bad anxiety attack this morning and found your videos then spent several hours just stretched out on the living room floor listening to them. I really can’t thank you enough.
I have been a licensed psychologist for many years: Emma McAdam presents digestible information, useful skills and clear and concise presentation! Thank you so much! I will be referring others to this video.
Its helped me tremendously
This reminds me of something I read in Patrick McKeown’s book “Anxiety Free “
in which he mentioned Japanese children are taught to sense when they are getting angry and purposely slow their breathing.
Thank you for sharing all this incredibly useful and interesting information. You have already helped me in so many ways🙏🏼❤️
Also the eye softening after the deep breath, opened my sight so much. I needed your advices as I am facing anxiety attacks and all your advices are valuable for me
These are some really great tips! I find that something physical, like sucking an ice cube or trying to balance on one leg is a jolt out of the mind and into the present awareness of the body - which calms down the anxiety.
Speaking of getting into the present moment....so.ethj g that helps me is...ok I'm feeling depressed right now. Rephrase :I notice that I have a feeling of depression within me (you are not your thoughts or feelings. Take it a few steps further. I'm aware that I notice this feeling of depression in me. I notice that I'm aware that I'm noticing this feeling within me. You can do it w anything. It really helps as well.
I also like using the 5 senses.
@@HEROHCR2YT great way to look at it. I’m going to try and remember this next time I’m feeling anxious thanks
I agree... “Eureka!” - displacement... going outside and touching the bare ground or a tree with feet or hands... even just washing your hands is a grounding that can bring the present into focus 💖
@@friarpesel5646 yes I have done that too. There's something very grounding about being in touch with nature.
@@HEROHCR2YT I like this!
Wow I’m so happy I found you! All the free info and free coursework is amazing! Thank you so much 😊
Love your informative videos - keep up the great work!
This is such great information, I wish everyone knew about it! I love the advice to soften the gaze and open up the peripheral vision - this always does SO much for me, especially when I'm on a computer all day and feeling too urgent. Thank you thank you ❤
Pile 3 here,smiling through the tears as you described in detail my journey, and then also confirmed a bunch of recent intuitive realizations. So very needed, thank you so much! Sending love && light ! 🖤✨
Incredible, I've never learnt so much than I do from you, I wish all psychologists had your knowledge
I love your delivery. Easy to understand. Thank you for taking the time to make a difference and teach. You are so welcoming with your spirit and calming with your voice! Thank you!
I really appreciate your videos. I've basically spent my entire life in fight or flight mode with PTSD from childhood, and it is amazing to me how our bodies instinctively know to do a lot of these things to calm the vagus nerve. I've been doing a lot of these things since I was little, but often they are interpreted negatively from the people around us so we stop doing it. On the flip side, the things you teach about anxiety and how our brain responds to threat is NOT intuitive. I have spent the last 10 years avoiding things that make me uncomfortable to have a more "happy life" now that I'm older, which turns out to be the opposite of what I should be doing to retrain my brain. Thanks for the info!!!
Doctor you saved my entire life ever since I watched this video my life got billion times better you even helped me with stammer. I practice these exercises daily and I started being productive. I started finishing homeworks and essays I was anxious and scared so I did non of them. I don’t know how to thank you I just pray that God keeps you safe and your beloveds, give you success and endless happiness💜💜💜
Am gonna try these as I'm suffering with chronic anxiety real bad
Was looking for videos to show a group in the addiction treatment facility I work at to address anxiety and happened upon this one. I thoroughly enjoyed it and it was concise and clear enough for any group here. Thank you so much! I'm subscribed to your channel now.
One of my favorite videos by my favorite online therapist. God bless you, Emma, helping many.
Very clear and to the point. Few instructions are done this way. The're bloated with fill. Thumbs up, subscribed, and bookmarked.
Perfect balance of education and practical tips, this is so helpful. Thanks!
How blessed I am to receive this! Thank you 🙏
Thank you so much! I don't really understand the bearing down exercise but the rest was very helpful. You are a great presenter with a very calm demeanor. You're good at what you do. Very grateful!
Fantastic- thanks so much!! I will add some too for anyone needing more: anxiety traps us in our mind. We must connect to body. Go outside. Name 3 things you see, three things you hear, three things you touch. Repeat 3 times. Stops the mind snowball.
This is great, thanks for sharing!!!
That's call grounding technique. She talks about it in another video
I love love your videos!! This one worked immediately at calming me down. Thank you so much!!
This is so amazing. I will practice all of these for my anxiety and PTSD. Thank you!
That last one will probably send my boss into the fight flight response, possibly just the fight only response! 😃 Great info, love these videos. Thanks for sharing.
Thank you
Been feeling stuck in a freeze response
Helpful!
Wow. I learned so much from this video. Especially why my little doggie yawns when she’s worked up. Thank you for sharing your knowledge 🙏🏼
omg I have been yawning excessively when in anxious or stressful situations for years. Now I finally know why!
Great information and very well explained. Thank you!
That actually does work. Thank you so much 💓 for sharing this. It has helped me a great deal.
Oh my goodness. Thanks so much for this video. This is such a helpful video. ♡. I love how you broke vagal tone down.
This was absolutely golden thank you I don’t have anxiety but just knowing how to bring the heart be down is something I’ve always been fascinated in so thank you so much and I’ve already and implemented so many of these in as I’m writing this I’m kind of getting sleepy from all the amazing techniques thank you 😊
I am finding all your videos helpful. Thank you. Knowing exactly how our body changes during breathing exercises is very interesting.
tried this before a presentation. thank you!!!
Very thankfull for this Video and the amacing Work. I would add this too my evening Routine
I love your videos! this one was especially helpful. Thank you!
This was SO helpful to some intense anxiety I've been dealing with. Thank you.
My entire family thanks you Emma. I've been practicing breathing techniques to tone the 10th Vegal nerve. Well done!
You're such a wonderful therapist. Thank you for making these videos. please don't ever stop!!!
You’re an amazing human. The work you do means so much, truly. The world needs people like you more than you know ❤️
Love it. Thank you so much for sharing!
I knew about deep breathing and yawning, but the valsalva maneuver is a revelation! It really works to calm me down when I feel like I’m on the verge of panic. Thank you so much!
Still my favorite as an anxiety sufferer. These are easy to remember and they act fast… just what I need! Thank you!!!
This is so practical! Thank you for including some science and the practical application! It's so helpful!
Thank you for your videos!
I totally agree with the previous commentator. You have helped me more than anything else has in the last 5 years. My gratitude is immeasurable. I will be going to Udemy to continue my education on this. Thank you so much.
You have no idea just how much you helped me during a anxiety attack. Thank you so much!
I use your videos for my patients all the time. Thank you!
I so needed this right now! I was having a moderate anxiety attack and started with a short guided meditation then this and now I think I can finally face my day.
Thank you so much for the content in this channel. Some of us have been struggling with anxiety for years and have never found help professionally or can’t afford it. This is really kind of you.
This session is a really great training for developing relaxation. I notice sometimes I get in to tunnel vision when I sense an interpersonal conflict. It's very distinct when your in it, but if you are not aware that you are in tunnel vision it can last for a long time without turning to practices described here. Thank you!
So helpful and generous of you to share so much content on CZcams, thank you
Thank you Emma, you are a wonderful teacher. I hope to bring your content to the attention of my son, twenty years old, struggling with ptsd, depression, sleep disorder and not making it thru school, who needs so badly to reconnect with the good, kind and strong that unites us within the world's communities of aware and loving people.
So thank you for giving me hope for my boy, whom I don't see so very often. Tomorrow with any luck I'll see him, and I'll sit him down to this video to help him. You'll do the rest. I'm very grateful that you're there. Blessings to you.
Before watching this video I actually thought that my eyesight was getting worse because of me zoning out and not focusing on anything! Haha! Thank you so much for your biological explanations to this. YOu're definitely helping me understand my body more every day.
Really wonderful video, thank you. Certain fitness watches have a “breathe” function that records your heart rate and encourages slow breathing. I’ve ignored it mostly but your video has inspired me to do it a few times a day to “practice”.
This video is incredibly helpful.I have always had issues getting anxious in certain situations and these breathing exercises are a great solution to controlling it.
Wonderful videos of explaining and teaching us how to survive this anxiety!! I still have a ways to go but I am learning so much and applying what I have learned and from my own therapist too!! Thank god for you therapist