How to Deal With Anxiety - The Step-by-Step Guide
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- čas přidán 31. 05. 2024
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Today you’re going to learn a step by step way to deal with anxiety.
Anxiety can be really uncomfortable, it can mess with your life, and our natural tendency is to avoid stuff that makes us anxious, but that can make your life worse- procrastinating assignments, being afraid to leave the house, avoiding social activities, keeping yourself distracted all the time so you don’t have to notice your anxious thoughts…you get the idea.
But here’s the thing, you don’t just have to cope with anxiety. You can learn to process through anxiety, to resolve it and change your relationship to it. Let me show you how. In this video we’ll use three examples to show you a step by step way to process anxiety. We’re going to talk about:
1- Bob, who has social anxiety- He feels anxious and uncomfortable around people he constantly worries about what he says and what other people are thinking about him.
2- Jane who experiences general anxiety-She just feels anxious and jittery much of the day for no apparent reason. And
3- Fred who has event anxiety- Fred is really anxious about an upcoming presentation that he has to give at school, it’s a big part of his grade and really needs to get a good score.
And we’re going to use these three examples as a way to actually put into practice the emotion processing model, those in-depth skills that help you resolve anxiety instead of just cope with it.
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Therapy in a Nutshell and the information provided by Emma McAdam are solely intended for informational and entertainment purposes and are not a substitute for advice, diagnosis, or treatment regarding medical or mental health conditions. Although Emma McAdam is a licensed marriage and family therapist, the views expressed on this site or any related content should not be taken for medical or psychiatric advice. Always consult your physician before making any decisions related to your physical or mental health.
In therapy I use a combination of Acceptance and Commitment Therapy, Systems Theory, positive psychology, and a bio-psycho-social approach to treating mental illness and other challenges we all face in life. The ideas from my videos are frequently adapted from multiple sources. Many of them come from Acceptance and Commitment Therapy, especially the work of Steven Hayes, Jason Luoma, and Russ Harris. The sections on stress and the mind-body connection derive from the work of Stephen Porges (the Polyvagal theory), Peter Levine (Somatic Experiencing) Francine Shapiro (EMDR), and Bessel Van Der Kolk. I also rely heavily on the work of the Arbinger institute for my overall understanding of our ability to choose our life's direction.
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Anxiety happens when you think you have to figure out everything all at once . Breathe . You're strong . You got this . Take it day by day .
I am feeling the same way too, I put too much on my plate and it definitely affects my stress and anxiety levels. I am also glad to be part of this community.
Does he ship?
Tripping is not all that bad but one has to find a good mycologist to teach you the right things you need to
know
Yes, he ships discreet and anonymous
Dr.healingstrain
"Anxiety isn't dangerous; it's just a signal asking us to clarify if we're safe or not." I love this statement. What a delightful and refreshing explanation.
OMG YESSS 😭 I alwaysss alwaysss associate anxiety with negativity, never really have a full thought process on this new pov. Ugh. Just loving this :)
I definitely agree with you fully
I LOVE that!
Still an awful feeling for me and I consider that danger sometimes
@@lessismore8533 not dangerous, just uncomfortable
What struck me was to not run away from the feelings, but to lean into them. Brilliant and will be my new mantra. At the age of 76 it proves we are never too old to learn new life coping skills.
Psilocybin saved my life. I was addicted to heroin for 15 years and after Psilocybin treatment I will be 3 years clean in September. I have zero cravings. This is something that truly needs to be more broadly used in addiction treatment.
Psychedelics saved me from years of uncontrollable depression, anxiety and illicit pill addiction. imagine carrving heavy chains for over a decade and then all of a sudden that burden is gone. Believe it or not in a couple years they'll be all over for treatment of mental health related issues.
Shrooms was the best trip I had. It was an amazing experience.
Dr.spores is the best, he's been my go to for anything psychedelics.
Lsd gave me panic attacks all day for months and unlocked a higher level of anxiety in me. I also know people who have/tried to kill themselves on psychedelics. Im glad it helped you but please dont tell people its a silver bullet.
@user-eb5wl5le7r I had the same experience (on mushrooms)... Once was enough 😢
Just a reminder to everyone with anxiety that you are worth having happiness, your life has intrinsic value even if you fail to see that sometimes, and that you aren’t your thoughts or feelings. Much love to you all 😊
Thanks. I have worth. Covid has made many people become quite calloused towards others, narcissism is all around. To be recognized as a person ..not easy when literally all the connections one had have been reduced to minimal. It's been an effort to keep a balance...cant return to previous work( high stress, the human interaction part has been minimized...feelings are not "permitted".) Expressing concerns is valid, have seen that get Put to the side. Society is quite ill...doing has overtaken healthy relating, healthy Being. Have v anxious neighbors ( workaholics/ already disocciated). Never want to be so Goal focussed ...you can't afford to know about anything difficult. That's unbalanced, not healthy. I'm a parent, ex has gone overboard w vaccine, w fear, trying to control " others". It's not respectful of myself or of my son.
Ex removed son for Exaggerated fears. Want my son..he s only family I have. Career..isnt all there is..Family is in strain...there are not enough supports.
I just want to say that this video is a literal answered prayer. I have been having A LOT of panic attacks the past few weeks, and I know that God is telling me that it's time to face the anxiety I struggle with instead of try to run away from it and numb it out, like I have been doing my whole life. And there was a day where I had yet another panic attack and I had some quiet time with God, and I asked Him, how do I actually work through the feelings in a panic attack and truly process these emotions? Literally this video came up on my CZcams feed like an hour after that! I printed out the helpful checklist and on the bottom, I wrote Philippians 4:13 "I can do all things through Christ who gives me strength." So I thank God and I thank you for making this CZcams channel! I have utilized a lot of your videos before, but as I get more intentional in my walk with God and my mental health journey, I will definitely be utilizing more of your videos! God bless you! ❤✝😌
How are you doing now?
Hope you are doing better now
How are you feeling now?
U alright?
When experiencing any kind of anxiety or fear, do the opposite of what your initial penchant is. Instead of turning away from it, turn toward it. Explore it and know that it is impermanent. It doesn't define you as a human being. It is merely a sensation and experience that you're having in this present moment.
Hello Heather. I'm not a therapist but my advice would be to prioritize your goals and do your best to commit to them, one at a time. I've tried doing that for myself. Applying myself to whatever goals I have while accepting any anxiety that I experience and working through it.
Wow i have screenshot of your text. Super helpful for me in a situation that was going to resolve quickly but i wzs still anxious
@@heathersterling_ better exploring this would be to me, to ask, "why am i feeling this? Why does being indecisive make me feel this way?" Then, u can get to the bottom of what causes this when u can't make a decision. U can also try to make a list of the choices, and put a few important details on each to help u finally decide, if that's all that needs to be done to get rid of this anxiety. Think of pro's & cons of each & which cons will be worse, or pros better. That's what i would do, if i were u, & following his advice.
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@@heathersterling_ start building momentum in extremely small ways. start with things that are beneficial that you generally enjoy. example: create a new habit of doing art, reading, writing, dancing.. every single day you're locked into it. pick whatever you actually enjoy in life. this creates momentum which is critical. every week stack on a new habit and slowly lock in a more rigid protocol adding more difficult and beneficial habits as you go. be sure to include lots of self-care and be kind to yourself (up until recently I was unaware self-care is a thing 😆)
Uh, wow. I suffer from anxiety. I do none of this. Mostly avoidance and distraction. I really need to listen to this over and over.
Look up the other video she talked about. There are breathing and vagus nerve exercises that really help.
You’re not alone! Avoidance is what most anxious people do, becoming aware of that is already a great first step William 💪🏼
Yeah me too 😊
Emma, you are really just the best. You´re structured, clear, constructive and above all, human. You have helped me on so many levels and I`m sure I`m speaking for countless others. Thank you so much
Over the past year, I have developed very bad health anxiety, specifically my heart. Everytime I get a weird feeling in my body, my anxiety goes to 10 and my mind immediately goes to heart attack or stroke. My chest gets tight and painful, my arms/hands get tingly/numb and my heart races. I can't even take meds anymore because I'm too scared it will cause side effects and make things worse. It's debilitating and I can't enjoy life anymore. Your videos have been helping me a lot so thank you for all that you do.
I also have this. I’m literally going to the doctor tomorrow to get a referral to check my heart. 😭 this is so hard. But I’m trying
*A TIP* : Carve out time to treat yourself well and be kind to yourself. It's hard to focus on your own feelings if you're busy worrying about how other people are treating you. If something is bothering you, talk about it with your partner. That way, both of you can do what you need to do for yourselves and the relationship.
Love this comment! Exactly how I eased my own anxiety. Be kind to yourself! ❤️
I have GAD, diagnosed in 2020, and I cannot describe how much my therapist and your videos have helped me.
Thank you so much for your effort, time and knowledge.
Funny, I could literally say the same about myself - also got a GAD diagnosis in 2020 and I'm still learning how to cope with my therapist and Emma's amazing videos on the side. Take care ❤️
I have a social anxiety disorder and have trouble speaking to strangers
@@PraveenSriram that is so very interesting considering your Indian and I would assume very socialized from a young age. Ask in the name of Jesus Christ to wake up when you are having night mares. Repeat until you wake up, over time bad dreams will get shorter and shorter until you don’t have the bad dreams anymore.
I have gad and adhd😖
Right after watching this video I can already say it was a life changer for me. So much stuff nobody has ever told me and I've been struggling with anxiety for at least 10 years now. Thank you so much Emma.
These are a few types of anxiety, what about health anxiety? When you’re afraid of dizziness, etc? Your videos are so helpful. Thank you so very much.
Omg I’m the exact same. I suffer with extreme vertigo and health anxiety has absolutely ruined my life. Look up the medical medium on Instagram or on his website.
Check out the book It's Not All in Your Head. Very helpful for health anxiety.
I have a hard time just stepping into a hospital.
I’m right there with you all on the health anxiety!!!! It is AWFUL.
Me too!!! Me tooo!! I thought I was the only one who felt like all of you do!
Dealing with health anxiety is a real struggle . I have headaches . Back ,neck leg and arm tension which is very uncomfortable and painful . Fatigue is one of the most concerning . I fall for these symptoms all the time even though I have had CBT therapy , changed my diet to increase protein and magnesium . I have days like today that something is terribly wrong . There is no time line for this recovery . I hope to get there one day.
Your simple desire to heal will keep you strong and get you to your end goal of overcoming anxiety. Keep going 💛
Honestly just listening to you helps so much with my anxiety. I get it so bad some days it makes my heart hurt. ❤️😭 but you make it better tbh. Thank you for that. And God bless you for being such a wonderful person.
You helped me today get over my anxiety for today. I’m so thankful.
Right
could you do a video about how anxiety affects a person physically due to overthinking or just anxiety in general? and how to stop the physical symptoms if that’s possible but symptoms like nausea, vomiting, headaches, dizziness, stomachaches, drowsiness, shortness of breath, fast heart beat, muscle aches, sharp heart pain, and always getting sick with common colds? i’ve read people with anxiety can possibly have weak immune systems since the body doesn’t function as well when it’s in the fight or flight response all the time or just for a long time if not that’s fine. anyways thank you for making your videos i really appreciate them they help me learn a bit more about myself and what i need to work on:)
Check out my CZcams title ☝️☝️she got cool stuffs and deliver swiftly, just received mine yesterday
Funny how anxiety, depression , PTSD is effecting people in different ways. I'm 37 years old, business owner for 14 years and now I'm sitting with this at my age. I get extremely fast heart rate accompanied with chest pain. No sweating, No out of breath like a heart attack. Been to hospitals numerous times and always the same test done to clear heart and its always my panic/anxiety attacks. I find it vary difficult to stay calm, What usually helps is medication or just talking to someone. I don't have people to phone 3 am in the mornings
depression and/or anxciety can be symptoms of an actual ptsd or c-ptsd. i think thats why is different to people.
but often therapists focus only to "fix" one of those 2 when you need different strategies and therapies with ptsd and people wonder why it doesn't work good for them. a look at the bigger picture is often needed to find out if it's a ptsd or not. but thats just my point of knowledge 😀
Check out my CZcams title ☝️☝️she got cool stuffs and deliver swiftly, just received mine yesterday
@@DraconiInfernalus Check out my CZcams title ☝️☝️she got cool stuffs and deliver swiftly, just received mine yesterday
I have been going to the psychologist for this problem, she never gave me a solution or exercises that could help me, that made me feel frustrated and trapped.
You can't imagine how this video made me feel, it's nice to have hope and to know that there really are many things I can do to improve.
Come to me all who are weary and I will give you rest -jesus Christ -
Have you ever asked him to take it away ..
This woman is a hero.
I am going to make a doctor's appointment soon to finish my vaccinations for college, and I am terrified of having my blood pressure taken. I am a very healthy individual, but every time I get my blood pressure taken it shoots out of control because I feel pressured to make it appear normal. This turns into a vicious cycle of me trying to lower my heart rate and being anxious after failing to do so. I hope to have better control of my nerves soon. :)
My therapist always asks me :"But what is the worst that could happen?"
I have the same problem.
This is called "white coat hypertension" it's very common, some people get anxious about their blood pressure when they get it checked and the anxiety pushes the blood pressure reading up. Most doctors understand this and if you talk to the doctor about it before the test they have ways of dealing with it, my doctor just leaves the cuff on my arm and talks to me about other unrelated things even making some silly jokes, and he just takes the reading several times without telling me while we are talking about something else.
Love ❤️ the example of stuffing anxiety rocks in your backpack. Then looking at the rock 🪨 and saying, I don’t need that (processing). Who wants unneeded items in your life’s backpack. As a hiker and backpacker, it’s the perfect example for me. Cut the unneeded weight. Thank you.
Anxiety before a presentation, is nervousness, Anxiety in social situations is shyness. I suffer real debilitating anxiety where it causes palpations, difficulty breathing, a real sense of dread, feeling like you are dying, dizzyness, nausea, etc. I wish everyone wouldn't label normal nerve racking or socially awkward situations as anxiety. There is a huge difference between these situations and real Panic, Anxiety and Anxiety Disorders. We all have moments when we have to deal with nervousness, or social awkwardness but real, life altering Anxiety is a totally different disorder.
How did you deal with it ? I’ve been dealing with the same thing since October 22 and it’s dreadful because I even quit my job due to this and I have this intense fear whenever I go out or see people. I wasn’t like this before, I was very social and I never experienced any anxiety until October last year where I had my first severe panic attack, things started going downhill after my panic attack and now I feel stuck in this bubble, I feel very weak, and sick and tired. I just want to get over this fear and get back to my life 😢
my anxiety has been getting progressively worse because i've been choosing to avoid it :/ i think now is the time for me to finally get some help.
@@sarahns8952I was exactly the same way as you. How are you doing now?
@@csick11 Hi, thank you for asking, I’m doing alright now, making a progress to get back step by step, I did make the decision to get medical help which I was avoiding for so long back then because I was in denial of my mental health.. I’m on antidepressants and doing cognitive therapy, it helped a lot. I’m back to work and trying to find things that helps me to get through it and keep me busy as well.
@sarahns8952 very proud of you. I started to experience panic attack for first time since summer 2023. I eventually seek help. Doing lab work, went to ER, called emt then finally seeking help. I take herbal pills called stress factors. It helps me relax. I haven't taken any since January but last night I had to take it again. I thought I was doing better but I guess it's a big improvement since I'm not taking meds daily. I'm looking to get back to work now. Doing interviews. That might have been cause of anxiety past week buildup. What kind of work do you do?
I recommend downloading the free worksheet and taking notes on it while watching the video to grasp the concept better. Amazing video as always
Greater is he who is in you than he who is in the world!
I have all three kinds, ugh.
When I do get out and do something social, I can often actually enjoy myself, BUT....then I get home and I start nit-picking everything I said, did, or didn’t say or do. So then I find that being social causes me to feel overwhelmed AT MYSELF AND MY REACTION TO MYSELF. Quite ridiculous, eh?😳🙄😳
sometimes having someone explain to us how we feel is very helpful. Thank you so much for the beautiful video
I like how Emma addresses her therapy to everyone. No biases.
Anxiety isn't a weakness, it's your body telling you to grow.❤
Anxiety is part of our Life, acceptance is the best thing that we can do,..
Long term 'anxious type'- and 'familial' ['runs in my family']. Have read a lot of simple 'SH' guides over many years - like a lifetime (50/73 yrs !). I have to agree on your KEY being the acknowledgement of the REALITY of the nuisance of anxiety. Opening up to the 'the physical of it' (the experience) and 'the thinking of 'It' (standing back and noting the thoughts about 'It'). A restatement; an 'exam' in of the anxiety forms.
Thank you Emma McAdam. I watch your insightful presentations on/off (time to time) and I think your 'de-mystification' and 'making real'' the experience of 'fear forms' is for me positively reinforcing. I really noticed and valued your 'Resurrection of Freud' and his aphorism "Anxieties buried alive, never die" ! Just one other wisdom statement is [perhaps ?] 'No-one ever DIED from anxiety or the anxiety experience'' (because The Anxious tend to a CAUTIOUS, SAFER [duller?] way of life ?) But anxiety as a body-feeling CAN BE B___Y TERRIFYING and make the Anxious often FEEL very uncomfortable, as in 'very pained'. For me, the 'fight goes on' (no option, the alternative is WORSE !) 😊
I’m a lot like Jane. This channel is extremely helpful. Before I had a therapist, I used this channel for my anxiety. Getting a therapist is very difficult.
Scammers
I agree! I struggled with anxiety as well, and finding a therapist was hard!
Thanks for helping people, helping me. I was anxious all my life. 40 years ago, when I was an adolescent no one ever talked about these type if feelings. We didn't know how to name it and how to deal with it. As you teach there are many ways to leave with it or overcome. This can change the life of people and avoid them taking loads of medication with several side effects. thanks
Suddenly mind goes blank during social situation when someone catches us off Gaud or comment or be rude. What is this mind switch off, and how to deal with this
Suffering from anxiety and depression since, the age of 16 and to be honest even younger. Currently, I'm 59 and taking an antidepressant. It's helping but I avoid so many issues in my life. I've tried therapy but it seemed like a complaining session. I am Jane.
The last bit where she said “ anxiety means you care about life” really made me look at anxiety differentl
Thank you for this! ✨
Thank you so much Emma!
Excellent...thank you so much.
Thank you so much!
Very helpful. Thanks 😊
Great video, thank you so much.
Thank you for doing what you do!
Thank you so much this makes me feel so much better
This was helpful 😌
Thank you 😊 💓
This was so helpful!!
Came across your channel recently and have loved the helpful tips!
This is awesome, thanks for this.
Super helpful. Spot on!
Thank you Emma! Truly ❤️
You have and are a real gift for this. Thank you.
I just found this channel, thank you SO MUCH for making this video! ❤
What useful for me was to watch this presentation, what I learn of It, is that you have to confront your anxiety with willingness, taking action even with little steps, without fear, anxiety is our subconscious brain trying to tell us justo that, moving on is the best way to end that feeling.
Thank you for your precious tips 😊
I was experiencing anxiety when I decided to watch this video and I tried the recommendations and it worked! Thank you so much for sharing your knowledge. Please keep doing it ❤
Thank you so much Emma❤
Thank-you. Rick 😊
you're a lifesaver, thanks a lottt
Thank you so much.
Thank You!
Emma you are the best!! Im a CBT psycotherapist and Im learning and reinforcing the knowledge thanks to this chanel. Your explanations are on point, so understandable and easy to asimiliate!
Amazing work!! Keep on going!
Thank you so much for making these to help 💗
Thanks you for this video 💘
Thanks so much for your help and making this available!
Thankyou for doing these videos they help so much
I was having an anxiety earlier then I decided to watch videos about anxiety and I came up with your videos! Thank god!! Now I do feel relieved with all your explanation, all my negative thoughts has disappeared!! For the first time I have took notes in a notebook with all your step by step guides!! You really helped me!! 🥹🥹😭 im gonna watched all your videos!!!
I appreciate the work that you are doing Emma!!
Your videos are so helpful, thank you so much.
Thanks!
I am SOOOOO thankful for this channel ❤
Thank you so much for this value content!!!
Thank you very much for your videos. I listen to you every single day. It is so helpful. Thank you.
Emma, thank you for making this video. As one who has battled General Anxiety Disorder for years, I feel that this video was made just for me. The information that you give in this video is pure gold. Thank you again!
please don't trust the comment above it's a scammer
I can't thank you more for sharing the knowledge. ❤
Anxiety of upcoming surgery my stress was overwhelmed. I had mood swing
Whether I could go ahead for minor surgery. Day of surgery I went to hospital to tell Dr I can't go ahead for it.
Dr explained a another method to get minor surgery I had 2 panic attacks when nurse put iv line in my arm after that I calm down .had sedating but awake for minor surgery .I didn't feel anything in minor surgery I recovered well .I so pleased I overcame one worst fears get surgery.
On a plane it scary get on and liftoff but once plane In the air I felt OK
Thank you, Emma, this is really helpful!
Emma this is exactly what I needed to hear today.
Thank you ❤️
You do such a great job explaining it all!
This helps me a lot! thank you
Thanks for this. Your videos are really a huge help!! ❤
you help me so much i can't thank you enough 💕 thank you for everything you do
Thank you very much for this video❤🙏
Thank you so much
Thank you very much. God bless you!
Thank u Emma, u always make me feel better
Great video! Thank you. The encouragement at the end I could watch everyday
Thanks a lot for really great and practical tips💛
Thank you so much! This is really helpfull
Thank you! This was really helpful to me.
You are amazing.. Thank you so much
this is super helpful. thank you. i love the color coordinated books too
This was reeeally a great video, so much learning in this one too, thank you so much 🙏🌸🤗
You are glowing🌼
Bless you for serving other
Thank you for sharing your knowledge, it is so needed and appreciated!! ❤
Thank you so much for making this video and offering the valuable lessons and guidance ..... 🙏
Thank you so much for your help and the insights, encouragement and practical help.
A brilliant video; thanks for the post.
You wonderful woman. I haven't felt this relaxes and at ease in many years. Thank you. I can't tell you how much peace of mind matters to me. I'm so scared of Everything.
Thank you, thanks you so much for telling this. It's a live saver
Very useful today.