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Accepting Anxiety-How to Calm Anxiety |CALM Series
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- čas přidán 3. 06. 2019
- What ever you resist, will persist. Anxiety is no different. In order to calm down our brain, we must stop trying to control our thoughts and avoid things that make us anxious. Instead, we must welcome and accept anxiety. Sounds strange, I know, but it works.
#PaigePradko, #calmseriesforanxiety, #acceptanxiety, #acceptinganxiety, #howtocalmanxiety, #howtoreduceanxiety, #anxietytherapist, #reducestress, #calmthemind, #mindfulness, #welcomeanxiety, #allowanxiety, #howtoacceptanxiety, #acceptfeelinganxious, #calmdown
If you'd like to start at the beginning of the CALM series, try this link:
• How to Calm Anxiety | ...
Listen closely to my suggestions, and see if you can apply just one of them to your life and see the changes that could happen! I'd love to hear about where you plan to try these techniques and what changes you experience in your mind!
Please feel free to follow me at the social media sites below:
/ paigepradkotherapy
/ paige.pradko.therapy
/ paigepradko
www.paigepradk...
I would love to hear your comments and questions below. If you would like your question considered on an upcoming Q & A video, please let me know. Thank you for helping me spread mental health help and education.
Until next time...I will see you in session,
Paige
Here is a FREE PDF gift for you:
Why Do I Feel That in my Body? Explanations of Bodily Symptoms Due to Anxiety, Stress and Panic
www.paigepradko.com/bodyanxiety
Apart from your golden words..Even your polite language and words is helping me to get rid of my anxiety
I am so glad. Thank you 🙏😊
Not only have I left with the front door unlocked, but with it wide open, lol.
I guess as a result of running out the door with three boys, and assuming someone closed it. So, yes, now I tend to be overly cautious, i.e., OCD about it.
I can understand how that would happen.
I love videos about people who makes them to help others and not for financial PROFIT. I know, I know, people have to eat, but it's difficult to pay someone online when it's a bussiness directly aimed for vulnerable people who'd do anything to keep their sanity.
Fermín Minetto, thank you for your comment. I understand the suffering that can be the result of anxiety, panic and depression. If I can even help one person with what I have learned as a therapist, then the effort to make these videos has been worth it. I appreciate your comment.
This documentary - century of the self talks about a guy who did what you just talked about at a massive scale
I will have to check out that documentary.
It's called humanity,the height of selflessness. God bless you Paige pradko,you have helped me a lot.
Your videos are amazing: you are so calm, you keep it understandable, AND you speak about it in a relaxed, understated way. This makes me take the terror and fear out of my anxiety. I also love that you explain what my brain and body are doing so I can understand the science and actual "Body Process" of what is happening. I find knowing what my brain is doing and why my body sensations are following suit makes it so less scary. Thank you from the bottom of my heart. These videos have helped me tremendously/
Thank you, Carol. Your comment made my day. It inspires me to know that the videos helped you. 🙏❤️
This is amazing asking for more anxiety symptoms instantly helped my heart palpitations
That’s awesome. I have witnessed the same think in my clients.
This video helped a lot in managing more of anxiety. Thinking of it as let anxiety show whats more is there, helps!!
Thanks Tania. You might like this video as well czcams.com/video/A_ND_Vwdvj8/video.html 😊
I have really been helped by your videos I think my "go" to feeling is anxiety; like it is a habit of years and years. I'd like to get out of this and have more "gratefulness."
Hi Barclay. Yes, anxiety can begin to feel “normal” for some. Almost like being anxious makes us feel alive. It may also indicate that you care a lot…and that caring is transferred to a fear of something going wrong and a misperception that you can control things that you cannot control. I like that you would like to feel grateful. I also wonder if you may allow yourself to be “neutral” where you are not in a state of wanting more or less of any emotion in that moment as you are content with feeling neutral. Then, emotional experiences like feeling grateful or anxious or happy or sad, etc. are all normal variations of emotion and all part of the human experience. Thank you so much for watching and sharing your comment. 🙏❤️
I’ve had a lot of success in the past with the idea of fight or flight being my super power to protect me from danger, and to welcome moments of panic. Somewhere along the way, I lost this welcoming attitude and I’m having trouble with regaining being so accepting again.
Yes, welcoming anxiety, even panic is the best approach by far. Our brain is always monitoring our reaction and will up the anxiety and set off the nervous system if our reaction is concern or fear. I do not want to overwhelm you with videos, but here are some of my favorites. The first 2 videos, and the last one are especially helpful czcams.com/play/PL1lUhuKpYUYogn5QiH4xaE_X1_LqgvQry.html
Big stuck point for me is control and uncertainty. I find coming back to the present feels like a struggle. Your videos also help provide balance. Thank you for your videos and being active on Reddit subs.
Yes, creating some mental flexibility and tolerating uncertainty is a challenge that is healthy for all of us. I notice that people that “go with the flow” and live life fully without avoidance behaviors, report very little anxiety. I am continuing to challenge myself in mental flexibility as well. I appreciate your kind comments. 😊
I relate x
I LOVE the two differences surrounding anxiety (worrying = future rumination = past)! This is great insight for those that might say I don't know why I have anxiety. Thank you for sharing your wisdom
jdixon452, you are a great listener. I find the brain activity of rumination intriguing. Our brains will replay something that happened or something we did or said over and over again. There must be an evolutionary reason why our brains do that at times. I call it a “problem solving mode” but of course it is useless because it already happened. Possibly our brain is trying to learn from what happened to avoid a repeat of the event. What do you think?
I just feel myself like sitting in front of you.....listening yr lecture.....this is a great privilage ....i have been falling in this pit of mental illness years ago.....it help me alot and give me more confidence.....God bless you....am so excite to watch more of yr videos....
Thank you so much for sharing your comment. It makes me feel good to hear that you find the videos helpful. That is what motivates me. 🙏❤️
"Accept disappointment and u won't be disappointed." "Lower ur expectations and ur performance will rise". Dr. Abraham A. Low
I wish people would truly understand this wisdom and practice it.
Wonderful sharing! Thank you!
You’re welcome 🙏❤️
Hi Paige,this video really describes it well as i can really relate to all of it,and what your saying about all of it is true to me, and i say good video to gain a understanding of anxiety,keep more coming,lovin it,thank you,love Denny😘🙏
I always appreciate your comments and encouragement, Denny. Accepting Anxiety is probably a good summary of my overall philosophy on treating anxiety. Such a simple concept, yet difficult to put into practice. 🙏❤️
I don’t know how it’s possible to accept not being able to breathe, when that’s the present moment that we are dealing with.
I love your videos they are so helpful !! Thank you so much 💖✨✨
Thank you, Monica. I appreciate your comment.🙏❤️
Worrying - future. Rumination - present
theme music
C - calming the body
A - accepting the anxiety. Mindfulness
L - logic
M
Worrying - future. Rumination - past.
L - Logic (CBT & DBT Techniques)
M- Moving On (Distraction Techniques)
Thank u xxx I have severe anxiety and panic it's Soo horrid x 😘 I'm trying my best with so many techniques x 😘
I hope you can follow along with my CALM series. There are 4 separate playlists for the CALM series where I teach different approaches to calming anxiety. I also have a short playlist on stopping panic attacks. See my playlist page for the easiest way to follow along. I hope the videos help you.
Here i'm Sultan! I'm watching your videos.. really helpful ☺️ God bless you. Stay connected with us
Love from Pakistan 🌹
Hello. Thank you for watching from Pakistan. ❤️
Excellent stuff. Thanks
My pleasure!
Thank you Paige very much for sharing!
Thank you 🙏 😊
This video about anxiety may help you as well czcams.com/video/A_ND_Vwdvj8/video.html
Thank you
🙏❤️
Tolerate Doubt , Uncertainty, Anxiety and DO ABSOLUTELY NOTHING and surely it will go away .... BEAUTIFUL VIDEO , very well explained Paige Pradko Madam .. But but but .. as usual .. OLLIE should have been sitting on that sofa behind you in this video .. HA HA HA HA .... Arjun ..
Thank you. Acceptance is my preference for treating anxiety. I will talk to Ollie about his lack of participation. 😂
@@PaigePradkoTherapy Ha Ha Ha Ha .. Good Morning Madam ..
Thank you I find your videos a great help I have just come across them lately I just love the way you explain things simply
Thank you. I appreciate it. 😊❤️
Thanks for sharing mam, very informative advice, anxiety from Philippines, it helps me a lot.
Glad that I could help. Thank you for commenting 🙏❤️
Thank you very much for your video’s
Next to my therapy they are helping me a lot
These are fantastic videos. Thank you!
Thank you for this video!
Very good technique
Thank you 🙏
Thank you so much.
Always welcome 😊
And also, before my anxiety gets worst i have this ocd's. But it doesnt poison my everyday life. I let it pass. Then i have a feeling i had a lump in my throat, and some times it goes away and come back. And then one day came that i feel nervous ang terrified about happening in the world, and then anxiety, worries, fear starts to poison my everyday life
Often we have no control over what is causing our anxiety. At that point we practice acceptance and not resistance or avoidance and follow through on what we are doing that is important to us.
All your videos are so helpful thank you and God bless you 🙏🏽
Thank you ❤️
Paige Pradko LPC NCC No Thank You! 💙
Thank you for these videos
You’re welcome 😊
Hello I just discovered you today, I’m a 22 year old female, I always been anxious and stressed and nervous when I leave the house or when I go to any kind of job is a huge trigger and always feel unwell and need to go home and can’t keep a job even hanging with mates I get tensed really bad even though I’m laughing real hard with em cracking jokes or just simply chilling , now I don’t have any mates for 3 or 4 years and I don’t know what I’m doing with my life I get really tensed and can’t control my emotions, feelings unless I’m home and can’t remember some stuff that happen yesterday and I’m always in my bed watching videos because my home is my comfort zone all my symptoms go away at home and my life is a mess and I’m not sure what to do it all happen after 2 months of panic attacks 5 years ago from a traumatic event which I nearly died or felt like I was, then it hit even harder from a bad relationship, I’ve gone to psychologist helped me through my attacks but these emotions feelings and anxiety are still here, sometimes it’s very hard to have a conversation for me people sense I’m nervous and tensed and people can feel that I notice it from the way they act towards me either they look at me strangle or somethings off kind of thing, is there any way this will go away? I’m always on edge and tensed when I leave my home, any advice will be greatly appreciated and your voice and words really calms me down when I watch your videos so thank you ☺️
Also sorry for writing so much 😊
I am so sorry that you are suffering and then self critical, feeling like it is somehow all your fault. What you suffer from is called agoraphobia and it is sometimes mixed with panic disorder and social anxiety. More than anything you need to be compassionate to yourself. You can fully recover from this, but, it is a process. It takes determination and commitment to do exposure therapy, but, it does work. Your brain learns over time that you can tolerate discomfort and be safe. I have several playlists that may help you. czcams.com/play/PL1lUhuKpYUYoJdExc0g8zVZuekW2zhGG7.html
czcams.com/play/PL1lUhuKpYUYrbyw3VXmL-oxFbffTJescE.html
One thing people are taught when experiencing anxiety is to breath in and out - calming the amydala. How do you view that vs just accepting the anxiety/not deep breathing. Is deep breathing in this case resisting the anxiety?
That is really a great question. People can do both, breathing exercises and breath focused meditation to calm their amygdala (the fear center of the brain). They may also have an attitude of welcoming and accepting their anxiety. These thoughts calm their frontal cortex. Breathing exercises are not actions of resisting the anxiety. The more that you watch the videos in the CALM series, you will see that different theories have different approaches and techniques. I begin with Calming the Body Techniques because those are the most important techniques for everyone. Then I get into Acceptance Techniques - Mindfulness and ACT Therapy (I consider those techniques to be the next level of treatment). It gets a little interesting when I get into the Logic Techniques. In the first video under the Logic Technique (When to Not Use CBT), you will learn the different areas of the brain where anxiety originates. This is critical, because different techniques are effective for different types of anxiety. Logic Techniques like CBT and DBT are not effective for certain types of anxiety like panic disorder. However, calming the body techniques and accepting anxiety techniques are helpful for all types of anxiety.
SO helpful!! Thanks!
God bless you for these videos
Thank you ☺️
Worrying thoughts are what huant me. I had a panic attack that caused some derealization. Months later I had a real sort of emotional breakdown where everything was fuzzy. I've always had anxiety, whether it be health ect.. Now I can't stop thinking about unreality and seeing fuzzy. I'm basically scaring myself. I'm trying to use acceptance and I have good days. The thoughts are always there so I think I need to just let them be there and know it's just chatter. I don't want to use meds but I wish I could really shake this constant worry I have always had. 😕
I understand what you are experiencing. And yes, you got it right when you said that you are scaring yourself. You are afraid of having panic and derealization episodes and therefore, you are causing your brain to be fearful of any signs of high anxiety....and that fear leads to higher anxiety. It is a terrible cycle. I recommend watching the entire CALM series on my playlist page, beginning with the Calming the Body videos. When I am working with someone with your symptoms, treatment is a combination of learning to calm their body through meditation, yoga and breathing techniques. I also recommend some cardio exercise every day to burn off elevated cortisol and adrenaline. When anxious thoughts and worries come, do not follow thought streams in your mind trying to control and problem solve. Instead, observe yourself having the worries as just a brain activity that is a normal function, and you do not need to stop it, or avoid it, or change it. You are just observing your brain having worries without solving them or judging them. Just like if you were to observe leaves floating on a river, or clouds floating by...don’t try to analyze them, just observe the brain’s activity. Your brain is just checking everything possible to see what makes you anxious, because it is trying to keep you safe. Your brain doesn’t care if it overreacts. You will bring down your anxiety and overreacting brain when you learn to observe the worries and thoughts instead of responding to them. Sorry for the long explanation...I get passionate at times. 😊
@@PaigePradkoTherapy
You are very kind for taking the time! I can tell you love what you do.. In helping others🙏.
I am 46yo married man and have three kids that are getting older. Might have something to do with mid life or things changing too. I was in tears a couple of months ago and very sensatized that just creeped up on me. Never experienced anything close to that before that except the general anxiety. I do work out every night with weights and cardio. Helps immensely! I eat well and sleep good. It's just the thoughts are so creepy if you know what I mean.. Makes you then add another fear of going bonkers. I will work on recognizing these for what they are and not label them as me. Thanks again. I sub'd and I'll suggest you to others for quality information 🧠💪
Some of what you have described reminds me of a form of ocd called “Pure O”. I may be wrong, and can certainly not diagnose or treat over CZcams. But, when someone has a repeated, unwanted, intrusive thought, that frightens them, and causes them to avoid things and question their sanity, I think of Pure O. These kinds of thoughts are typically treated with ERP Exposure Response Prevention Therapy. Again, I may be off track here. It was your last response that made me wonder. You may have a better idea after watching my video on Pure O. It is absolutely treatable and do not want to cause you any additional worries.
@@PaigePradkoTherapy
I will certainly watch that video. I know I have obssesive tendencies. I thought I had heart issues.. Then cancer.. Then even Parkinsons.. Where I would think my way to shake a bit. Oh man🤦♂️. Now it's just a different fear I suppose. Do you do any online counseling or consultation or anything? Don't mean to be a bother if not. I'm just really interested in learning all I can and defeat this thing.
I feel honored that you asked. I am currently working on being able to do consultation work with people that live outside of Michigan. If you are interested, please contact me through the email link on my website PaigePradko.com. I will then contact you when I am prepared to help through consultations. 😊
I have always found it incredibly difficult to accept panic attack sensations. How do you welcome feeling like you are about to die? Or that you are about to collapse? Or vomit? I think if acceptance was 'easy', none of us would have panic attacks. Once you are in flight/fight, you can't reason with your brain. I have spent most of my life with anxiety and agoraphobia and I have never been able to allow it to be there. It reminds me of asking someone on the edge of a cliff if they would allow someone else to nudge them off!
I explained why we use acceptance and exposure methods in your comment on the panic attack video. We are basically trying to create new neuropathways in the brain that override your current association between body symptoms and panic. Your brain learns overtime that there is nothing to fear through acceptance and exposures and the high anxiety and panic stops. By not using these techniques you are basically white knuckling through panic and giving your brain the message to continue to panic every time you notice an anxiety symptom.
@@PaigePradkoTherapy I totally agree and understand the logic. It makes perfect sense. It is just in the grip of panic, sense goes out the window ;-) To accept feeling really bad is very hard. I have tried to go with it, float with it, go limp, tried total acceptance but, for me, the fear is deeply embedded. Memories are there from the past and even though I do know nothing bad is likely to happen...still it continues. I have complex trauma and I have just lived with anxiety for 40 years and agoraphobia for more than 20. But I still won't give up. I keep trying (or accepting!). Thank you very much for your responses.
There is nothing easy about any of this. I am so sorry that you are suffering with this. Your brain is able to make new neuropathways with repeated exposures. One day at a time...
@@PaigePradkoTherapy Thank you. I love your videos because they inspire and support. Have subscribed. (and I love the pictures on your walls)
Thank you. I appreciate your comment on the art. My mother is an artist and mentioned that I should update my artwork. So, I will be sure to tell her your comment. LOL 😊
U r awesome....u heal my mind
Great video
Hi Paige, can you do a video on retroactive jealousy (jealous of your partners past) it’s turned into a OCD.
That’s such an interesting topic. Thank you the the suggestion.
Awesome video
Thank you very much. So glad you liked it. I have more coming ... every Monday a new video in the series will go live. I believe the next video is on more Mindfulness Techniques. You will be notified what the week’s topics and techniques are if you subscribe to the channel. 😊
Is it really okay to think about the very root of anxiety?
Great videos, I’m happy I found you. I’ve had a lot of this anxieties, and I was doing ok until my ear 👂 started ringing. But, is it the amygdala that is ending calming ? What’s the relationship between the brain center and the auditory canal ? Esp if your hearing tests are 100 💯 good? Any thoughts ?
Hi Concetta. Tinnitus can be very irritating for some people, while others seem to do better. It most certainly gets worse with stress, fatigue and anxiety. I have had some people with tinnitus report being helped having reduced anxiety and symptomatic complaints after taking my health anxiety course. If you are interested in more information, please contact me on PaigePradko.com
@@PaigePradkoTherapy the breathing is helping, I did 30 minutes today and through the day little sessions. I’ll try it again tonight because it gets worse at night
hi matt aim feeling anxiety
Hi Matt. I am hoping that the videos help you.
I was recently diagnosed with GAD and so I experience sensations all day so it makes it difficult to accept the anxiety. Any suggestions? Thanks so much ☺️
Hi. Yes. Sometimes people can experience all different kinds of bodily sensations with anxiety. Think of “allowing” those sensations without reacting to them. If your brain detects that you are fearful or frustrated or dislike anxiety symptoms, it can make your brain more scared and anxious when it notices them. So….we do the opposite. We let our brains know that we are indifferent to anxiety. It can come and go and stay as long as it wishes. This way….our brains calm down and do not react to the anxiety itself. It is what we call a paradoxical technique 😊
@@PaigePradkoTherapy Thank you 🙏 for your help ☺️
Hello Ms Paige,
I have bad intrusive thoughts about the fear of losing control over myself. I get worried like what if I take a wrong turn in the future or hurt myself? I get so caught up in them and start to obsess over it. I believe it’s the lack of trust and not accepting anxiety but I’m not sure. Do a lot of people feel the same way and how do I stop obsessing over it? Sometimes it feels like I’m going crazy because of these thoughts. Thank you for listening everyone ♥️
I understand and I am sorry that you are experiencing this. Your worries are more like obsessive, intrusive OCD thoughts. Many people call it Pure O OCD. Here is a playlist on Help for Pure O. My favorite is How to Stop Pure O Intrusive Thoughts czcams.com/play/PL1lUhuKpYUYqeYEMpq99fWkjLMxFR4ySU.html.
@@PaigePradkoTherapy thank you so much and I can’t wait to check it out. Thank you 💜
What about GAD some days I have constant symptoms. I have nocturnal panic attacks and anxiety first thing in the morning
Hi Latisha.
It is always best to accept and allow anxiety instead of doing things to try to not have anxiety. If you brain picks up the idea that you do not want anxiety, your brain will respond with more anxiety. Yes, you can exercise and do square breathing and progressive muscle relaxation as a part of healthy living. But, welcoming anxiety and allowing it without resisting it calms down the brain and does not create a heightened reaction that increases anxiety. I have a new video coming out about this in 8 days. I hope you are subscribed so that you can watch it. I think it will help you.
The best thing for anxiety is to do nothing
👍🏻😊
For someone struggling with health anxiety do you recommend a psychologist or just Lincensed counselor?
I recommend a mental health professional that understands how to treat different types of health anxiety. The degree, whether it is a mental health counselor, psychologist or social worker does not matter. Their relationship with you and their experience is what matters. 😊
@@PaigePradkoTherapy thank you for responding i appreciate it
What if you have chemical or hormone imbalance (such as Cortisol)? Can’t these facilitate or exacerbate these “attacks”? Might it be good idea to these things checked first, or simultaneously, by an expert in this field?
That may be a relevant medical option for some. 😊
Hello Ma`am. Do you have any video on how to improve on generalized anxiety disorder?
My Calm series on my playlist page was developed to treat general anxiety disorder. There are many techniques included in the Calm series. I hope they help.
Hello mam ....i am trying to mix act and cbt ...is it possible to use both for better benefits.....many says act and cbt are different so cant used together.... I am confused....
It is rather confusing. There are different types of CBT (Cognitive Behavior Therapy). Some types are consistent with ACT and fit well, others take such a different philosophy than ACT, they do not fit well. For example, if a person has ocd, they can use ERP (Exposure and Response Prevention), which is particular type of CBT, and it fits very well with the philosophy of ACT including values based work and cognitive fusion. However, another type of CBT called Cognitive Restructuring (changing our thoughts to more helpful thoughts) clashes with the assumptions of ACT (we cannot really change a thought, but we can separate ourselves and our attachment to those thoughts). I hope you can see that there are some types of CBT that work well with ACT, and other parts that do not. 😊
Is Calm not safety behavior?
Sometimes i feel weak legs while walking. And that aggravates my anxiety. How to accept bodily discomforts of anxiety?
What ever symptoms we feel in our body, we need to accept them as our body’s reaction to our brain experiencing fear and stress. The more attention we give those symptoms, the more they will persist. When our mind calms down, our body will follow.
For myself constant shoulder tension accepting it do hard
Please I'm struggling with irritability and anger towards my kids and I don't like it.this anxiety it taking my life away.
I am sorry that anxiety is increasing your irritability. I hope that you can be kind and compassionate to yourself and your kids as your mind and body calms.
BUT IT IS SO UNCOMFORTABLE???
Yes,sometimes anxiety can feel uncomfortable. But if you give your brain the message that anxiety is bad and you don’t want to feel like this, then your brain misinterprets anxiety as being dangerous. This makes anxiety worse. If your brain believes something is dangerous, it turns on your sympathetic nervous system (fight/flight response) and now you have unknowingly caused more anxiety symptoms. The best treatment hands down is to allow the anxiety to be there and give your brain messages that you are absolutely fine and unbothered by it. It is paradoxical treatment, but it works.
Anxiety hits when we "attach danger" to a thought, a situation, a behavior. I think "am I attaching danger"? Check Dr. ABRAHAM A. LOW
Yes, I agree. 😊
do you use hypnosis at all?
I do not use hypnosis, but I do use a type of hypnotic talk when I do visualizations with clients. You will get a taste of that in the visualization video. Thanks for your comments, I like the way you sum up what you find important.
i love u mam
❤️☺️
is it still ok to use coping methods like deep breathing when trying to accept anxiety? or is that fighting?
Hi Ross. I have wavered back and forth on this in my career. You wouldn’t think it would be that complicated, but, I have researched and thought a lot about breathing techniques and anxiety. This is my view at the moment. Practicing daily breathing techniques like practicing meditation can be a helpful practice. I think of it in the same way one might think of exercise. But, if we change our breathing in response to feeling anxious, then, this can be a message to the brain that “anxiety is bad, and we do not want to feel this way”. If the brain picks up a message that we do not want to feel a certain way, the brain can begin to respond through the nervous system making us more anxious. You can see why this gets complicated. Yes, breathing can stimulate the vagus nerve and calm us down, but at the same time, it can reinforce our anxiety by acting like a compulsive behavior. Isn’t that interesting. Thanks for asking such an interesting question.
Hello so what would be your advice on how to not change my breathing in response to feeling anxious?
Hello so what would be your advice on how to not change my breathing in response to feeling anxious?
Watch here to learn what NOT to do when you have anxiety czcams.com/video/A_ND_Vwdvj8/video.html