That is a great idea. Until then, ruminations over past events have a lot to do with negative thoughts we are saying to ourselves. Here are some videos that deal with CBT and negative thoughts. Check out the 2nd and 3rd video on this playlist. czcams.com/play/PL1lUhuKpYUYr5gYc3EnbBvR_oHz5h2jQK.html
My ruminations seem to come with depression. I do things like distraction , or try change thoughts to something else. It is very hard to get out of that cycle when depressed.Subbed , thumbs up.
Rays, Only if thought rumination affects your health consulting a psychologist may be needed. You can heal yourself by developing your mental mucles. Your breath is directly related to your mind [brain] causing anxiety-negative thoughts. For a relaxed life without anxiety-negative thoughts sit on a chair, back erect, hands on lap with palms upwards, eyes closed, be still and observe your natural incoming--outgoing breath 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 before sleep repeating the affirmations in your mind. -“52Hz affirmations for health and healing you tube”. Find peace of mind. Best wishes. Shyaaam Sir. -Counsellor.
I've got 2 pages of notes down! Thank you so much. I had depression for 5 straight years and for 4 months it went away but its making its way back, I won't let it stay though :) I appreciate these videos so much
Thank you for your kind words. I am glad that you are working on your mood to fight off a return of depression. I just put out a video today on depression that you may be interested in. Wishing you the best. czcams.com/video/nZfL3wRd_0k/video.html
A friend once told me, change your thoughts - move your muscles when you are stuck in the worry mode. You have given many practical techniques as well as new ideas. Thank you so much for your wonderful informative videos!
Another helpful video, how you present yourself is really relaxing and my stress or anxiety quickly goes down a few levels after watching them. Best on CZcams for me 👍
Finally, a video unlike other youtube ones I just watched, you actually say how to address the ruminating thoughts instead of spending the whole video talking about what rumination is and what it does and why you shouldnt do it, thank you for your brief informative introduction, then getting Straight to giving us practical useful techniques to apply!
Thank you very much for this video, I have been ruminating for a very long time and i taught it was just a common illness that I can do away with it but it keeps getting worse as time goes on and I'm really worried
Hi Godfred. I have another video on Rumination coming out this week. It talks about how we do not have control over the first thought that pops into our minds, but we do have control of our rumination. It will go live on Wednesday. You will see the notification if you are subscribed to my channel. Let me know what you think. Also, here is a video on how to stop intrusive thoughts. czcams.com/video/c-HKZNh88dQ/video.html
I suffer from rumination after 3 years ago I was bullied , slapped in the face , pointed at and mocked y her. This is a constant battle for me 3 years on from this. Full story is on my channel, great video thankyou!
I also suffered severe bullying in junior high school and early high school. Not a day went by where I wasn't hit, slapped, kicked, punched and so on. That was 1978
Thank you very much for your video. I also struggle with wandering negative what if thoughts. Drives me crazy I usually stay Stop it brain stop and I start to feel better. My biggest issue is learning to live in the present moment and not worrying about the future. One day at a time..
I like your strategy of identifying it when your brain is doing the “what if” game. There is a video on unwanted, intrusive thoughts that is going live in about 2 weeks. I hope you catch that video because I talk a little more about what to do about those “what if” thoughts when they show up.
Very useful video. Be careful what you feed your mind. To feel better reduce negative thoughts and overthinking. Avoid comparing, reduce negative social media and avoid constipation as it affects the mind. Your breathing is closely related to the brain [mind] and gives relief from stress-anxiety. To relax sit on a chair or lie down, neck straight, eyes closed, avoid moving too much and observe the sensations of your incoming--outgoing breath at the entrance of the nostrils for 5-10-15 minutes or more. Never meditate with expectations but with awareness. Don’t fight your thoughts. With daily practice the mind will relax. No deep breathing needed. Observe your breath sensations before sleep, when reading, at work, in the kitchen, when taking a walk etc -----anytime-anywhere. Like me, make this a lifetime daily habit to have a better life. Best wishes--Counsellor.
I get chrinic panic attacks and get throbbing migraines that cause me to sometimes violently throw up i think its caused by my hormones around my period. u give good info and help
I've been sick slot so I get really afraid when I get tired, even when it's time to go to sleep. Even when I try to focus my thought on other things I can feel my heartbeat in my fingertips. And my heart starts jumping over beats. There is nothing wrong with my heart, I checked that out at the doctor's. Sometimes I wake up feeling like I was suffocating in my sleep with high lever anxiety. I've tried taking small steps by sleeping during the day to get used to falling asleep (trying to shape my behaviour as B.F Skinner would say) but it isn't really working all that well.
There are a few different things that can be going on here. First, it sounds like you are reacting to your thoughts and unintentionally increasing your anxiety. Second, it is possible that you experienced nocturnal panic attacks and also unintentionally, your brain has associated falling to sleep with anxiety and panic. And another possibility is a form of ocd where we focus on particular body sensations like heart beat or breathing and this becomes obsessive, intrusive and creates a cycle. My guess, although I cannot diagnose anyone on CZcams is that your brain is noticing heart beats and palpitations that are not harmful, but, has associated the heartbeats with high anxiety and panic. I am going to share a few more videos: this one about Nocturnal Panic Attacks czcams.com/video/kObRmmFI01k/video.html This one about messages in the brain and what to do: czcams.com/video/9nEC8yIgFKg/video.html And this one about Interoceptive Exposure for people who have developed panic in response to increased heart rate czcams.com/video/mjZh3EK_uOE/video.html Now, I will stop overwhelming you with videos. Hope you feel better.
Ma'am please do a video on bipolar mental problems, I am suffering from that problem, your talks almost covers to bipolar mental problems, depression anxiety worrying ruminating, normally I go for walks and some workouts which enhances my mind to positive thoughts, despite my medication I feel Panick of future uncertainty insecurity. Thanks 🙏
@@jennyhilton7474 Only if thought rumination affects your health consulting a psychologist may be needed. You can heal yourself by developing your mental mucles. Your breath is directly related to your mind [brain] causing anxiety-negative thoughts. For a relaxed life without anxiety-negative thoughts sit on a chair, back erect, hands on lap with palms upwards, eyes closed, be still and observe your natural incoming--outgoing breath 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 before sleep repeating the affirmations in your mind. -“52Hz affirmations for health and healing you tube”. Find peace of mind. Best wishes. Shyaaam Sir. -Counsellor.
@@ariryanreyes6523 Only if thought rumination affects your health consulting a psychologist may be needed. You can heal yourself by developing your mental mucles. Your breath is directly related to your mind [brain] causing anxiety-negative thoughts. For a relaxed life without anxiety-negative thoughts sit on a chair, back erect, hands on lap with palms upwards, eyes closed, be still and observe your natural incoming--outgoing breath 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 before sleep repeating the affirmations in your mind. -“52Hz affirmations for health and healing you tube”. Find peace of mind. Best wishes. Shyaaam Sir. -Counsellor.
A lot of people feel tired anxious depressed after heart attack. Exercise seems to help. Anxiety is exhausting. I am trying not ruminate about getting covid shot. I am on list.
Yes, after we experience a life threatening event, we go through a period of change. That can include disbelief, shock, grieving, anxiety and a whole range of emotions. I went through cancer and surgeries for a few years and understand the emotional impact. Some people cope with this experience by avoidance behaviors. Just hearing that you exercise sounds like you are not avoiding things. Allow yourself to grieve and practice self compassion, but, also begin to grow your mental image on how you want to live your life. What do you want to do...what matters to you...what do you value? Once you make those realizations, you follow those values regardless of your fears, anxiety and worries. It isn’t easy, as it is a process. You will have to challenge that fear inside of you and follow what you value in your life. ❤️
@@PaigePradkoTherapy I had one risk factor. Several doctors were shocked. One doctor said I was a statistical anomaly. I had a lot of stress taking care of the elderly family members. I am watching videos to figure out how to change reaction to stress. I am glad you are better. I believe stress may play a role in cancer.
Yes, I think you are right. Stress certainly plays a role. I do believe it played a significant role when I was diagnosed with cancer. I am so sorry you went through a heart attack brought on by the stress of caring for others. I think this video is the best one I have done on accepting anxiety czcams.com/video/A_ND_Vwdvj8/video.html.
Hello. Thank you so very much for this video. It’s very helpful. I’m suffering of unpleasant thoughts, but watching your videos helped me to stop ruminating and replaced the thoughts to positive thoughts. Please continue doing videos. 🙏🙏🙏
Thank you, Jan. 🙏❤️ If you are noticing that unpleasant thoughts become obsessive, you may be interested in a playlist for obsessive, unwanted thoughts. czcams.com/play/PL1lUhuKpYUYqKvEwlGXoRPDu_8blhbaq-.html
This is really helpful thank you. I personally find the idea of just finding a distraction hard because sometimes my rumination is sooo deep I feel very low and unmotivated. But I like all your points, and I've written them down in my journal to refer to :)
Thank you for this quick video on techniques to break out of worry. I get the 3am worries many times. The way you explained the approach with thought stopping and having a replacement thought ready was excellent. I have been using some ideas from Dr Low of Recovery International. One of his concepts is moving your muscles to stop a viscous cycle. I will get up walk around the house and think of something pleasant, but as you know when ruminating is in full force the more tools you have the better. Please continue to post your vidoes. 👍👍👍
I am with you in regards to 3 am ruminations. It seems to be an active time for my brain. I also get up, get a drink of water, try to reset my brain for sleep and sometimes do some square breathing. I find it much easier to get my brain off of a worry cycle during the day. I really appreciate your comments and am glad that you like the videos.
Also for me it's what we know is coming, self protection of the unknown, ANXIETY is born. I'm subbing right now. Comforting, real, calming, I like you 🥰
I have just found your videos and I am so grateful. You are so thorough with your explanations and so helpful! Thank you so much for sharing these videos with us!!
Great video as usual! I always like how you give options when talking about anxiety management techniques. I feel like a lot of "anxiety gurus" don't understand that everyone is different and no one technique works for everyone.
I agree that everyone is unique in how we respond to anxiety and what helps. I like to educate people on different techniques from different theories and let them experiment with what works best for them. Thanks for pointing this out. I always appreciate your comments.
Do you know about Borderline Personality Disorder? If so could you make a video about how to manage it? I love your videos so much. They help immensely. You’re a gift to this earth! Thank you 💜
Thanks so much for introducing so many techniques. I think people can pick the one that suits them. I have a question on the second technique “thought stopping”. You shared that we can think of an image where we could bring ourselves to. In your example, it’s a fireplace. I wonder how you guide your clients to think of an image. Is it like a safe place that brings calmness to the client? Or any place that can make them feel happy or warm?
That’s a great question. I encourage clients to think of an image that either gives them a feeling of peace or joy. They usually pick an image based on a memory. Campfires, beaches, and kitchen scenes seem to be the favorites. Thank you for your questions.
Hi Paige. I am so glad I discovered your channel! You said your intrusive thoughts normally come to you at 2 and 3am. I have the same problem. I would like to employ these techniques, but when its the middle of the night, you can't really engage in a distraction technique. My main anxiety is "I'm never going to get back to sleep. I'm going to feel horrible tomorrow. Why does this happen every night?!" And I am in this horrible worry circuit. I will try the cognitive restructuring. Any idea how long it may take to get out of this stuck pattern of thought? I have been reinforcing it for about a year solid now :( Thank you for your content!!
Hi Jessica. I can personally relate to your thoughts that keep you up at night. I use an attitude of “oh well”, as opposed to “oh no”. It takes time to associate bedtime to calmness instead of anxiety. Here is a short playlist where I talk about sleep problems and insomnia czcams.com/play/PL1lUhuKpYUYoq2g2GlxmYyjz2yg1L6gJ9.html.
Hi paige, thanks a lot for your work! I have a question for you. In Pure OCD, how do we distinguish rumination from exposure? For example in your video talking about ERP you say that when we have an intrusive thought we have to “stay with it”, to live the anxiety that comes from it. But i’ve found out that is really difficult to separate the action of “staying with the thought” from ruminating about it. thanks a lot for your answer 👏🏻
This is really a great question. When I am working with a client on intrusive thoughts, we make sure that there is nothing that they are doing to try to not have the thought, or work their way through the thought in their mind...kind of analyze it or try to mentally undo it. All of those mental exercises can reinforce the thought. Then, we talk about how to do the exposures. They can have the thought on purpose, do a recording where they verbalize the thought, or do a more strategic strategy (see video on Strategic Exposure Therapy). You can actually do all of these methods. If you have the thought on purpose, you will notice your anxiety spike. You do not want to try to distract yourself or reason with the thought...you simply allow it to be there without knowing if it is true or not, until the anxiety goes down. You can then repeat, giving the thought to yourself on purpose, and allow yourself to not know if it is true and just allow it to be there...until the anxiety goes down. If you begging to ruminate...your brain is attempting to fix it and figure out it’s truth. Say to yourself, “I am allowing this thought to be there without knowing whether or not it is true”. Wishing you the best.
Stop drop and roll....stop the thought, drop the thought, and roll in a new thought.... this is what i tell myself....my ocd health anxiety thoughts can turn into a burning fire in my brain.....so i have to stop drop and roll
@@rayswoodshop4467 Only if thought rumination affects your health consulting a psychologist may be needed. You can heal yourself by developing your mental mucles. Your breath is directly related to your mind [brain] causing anxiety-negative thoughts. For a relaxed life without anxiety-negative thoughts sit on a chair, back erect, hands on lap with palms upwards, eyes closed, be still and observe your natural incoming--outgoing breath 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 before sleep repeating the affirmations in your mind. -“52Hz affirmations for health and healing you tube”. Find peace of mind. Best wishes. Shyaaam Sir. -Counsellor.
Thank you for your videos. I have health anxiety and ocd. I hate going to doctors. When I have something going and and need tests, I always catastrophize and convince myself of the worst possible outcome. I watched your health anxiety videos. Do you have any other suggestions?
Hi Karen. I will have more coming out on health anxiety because I did not talk about people that have a fear of doctors and medical testing. Your main treatment will be exposure therapy. You can begin with mild exposures like looking at photos and videos or movies with medical scenes. Then, I recommend adding recorded scripts that you write yourself. Here is a video where I describe how to write a script czcams.com/video/HrjM091rcXc/video.html. Then, you will be ready to begin your first exposures in a medical facility or a doctor’s office. I realize it sounds overwhelming, but, exposures are your answer.
Karen, Only if thought rumination affects your health consulting a psychologist may be needed. You can heal yourself by developing your mental mucles. Your breath is directly related to your mind [brain] causing anxiety-negative thoughts. For a relaxed life without anxiety-negative thoughts sit on a chair, back erect, hands on lap with palms upwards, eyes closed, be still and observe your natural incoming--outgoing breath 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 before sleep repeating the affirmations in your mind. -“52Hz affirmations for health and healing you tube”. Find peace of mind. Best wishes. Shyaaam Sir. -Counsellor.
Yes my ruminate about everything worries me. Especially at night can't sleep . It could be a small thing that happened in the day and I can't get it out my mind. Also my last relationship ended a year ago and things will trigger a memory and I'll ruminate for days the heard she said it's all negative drives me crazy .I feel my health is in bad because I don't sleep for days at a time.
Hi Stavros. There are some themes of ocd that cause someone to ruminate over past decisions and events. It is beyond rumination because it gets very obsessive and causes considerable suffering. It is a little like moral scrupulosity, but more focused on the past event than current events. Here is a video on moral scrupulosity to see if this is similar to what you experience. If it is, than, you may benefit from watching some of my videos on intrusive thoughts and Pure O. czcams.com/video/fXzs4F0BNTo/video.html.
I worry about my adult kids - especially my daughter - on an ongoing loop. She just went through a break up and now I am worried and ruminating that she won't find love again. She's 21. This is most likely irrational but I cannot stop the looping worry.
Sometimes our mind will begin those worry loops when we feel that things are out of our control. It is like your brain is trying to solve an unsolvable problem. Perhaps using self-compassion and placing your hand on your heart and reminding yourself that you are safe and your daughter is safe. She is young and has many years ahead of her to meet someone and develop a healthy relationship. Isn’t it fortunate that she broke up with someone that was not right for her. Remind yourself that all is well and your daughter will heal and things are working out exactly how they should work out.
Hi Amy. I created this video with generalized anxiety in mind. I do have other videos that are specifically for OCD. You can find them on my ocd playlist page. 😊
How do I forgive myself for making bad decisions that goes against my own values and dreams, but decisions l took to honour other people's opinions and what may be considered a rational economic optimal solution?
It sounds like you have insight into why you made certain decisions. None of us are perfect humans. We can make a choice every day to forgive ourselves and do better.
Many times the things I ruminate on are bad things I hear about on the news that actually did happen and it depresses me. Some of these techniques work for that but it would be helpful to have some advice on ruminating over things that did actually happen and not just on things you obsess over possibly going wrong. I don’t watch the news but I always hear about it, and even if I don’t know details I still obsess over it in my my mind especially as a new mom hearing about innocent children losing their lives. Recent heartbreak in the news is why I’m here. It’s taking over my thoughts it’s affecting my job as a mommy. Anyone else have this problem?
Hi Dani. You are not alone. I am right there with you and find myself feeling so sad as well when I hear news like what just happened this past week. I then shift into an action mode. I find out what I can do. It might mean joining a group or supporting an organization that is supporting what I believe will be helpful. I believe that what you and I both experience is a form of grief and helplessness. It might make us ruminate or depressed for a few days. My advice is to take at least one form of action towards what you value and care about and this usually moves you out of rumination and helpless.
@@PaigePradkoTherapy thank you for the response and if anything it just helps to know you aren’t alone with the feeling of helplessness and strong grief. Each passing day is better than the previous. I hope for a better future for my daughter and the next generation. Easier access to therapy and videos like yours will only help. Thanks for doing your part.
I'm so glad I found your channel and have already subscribed to it. By the way, what editing software or app do you use? I like the idea of displaying statements/messages on the screen while you're talking. I'm not a CZcamsr yet but would like to do it one day to share information about studying abroad (international education). Your format is really great and hope you don't mind sharing it. Keep up the good work and will continue to follow your channel.
What if I ruminate a words. Just a words. I dont really have a problem in life but I just ruminate with just a word, it keeps ringing on my mind and i became anxious about it because i wanna stop it but those words keeps on entering.
This sounds a bit more like an unwanted, intrusive thought. Similar to what we call Pure O ocd. Of course I could be wrong and cannot diagnosis anyone based on a comment on CZcams. Here is video that may help czcams.com/video/c-HKZNh88dQ/video.html
I am so sorry you are being plagued by that thought. I cannot be certain, but you maybe experiencing something called Relationship OCD. It involves doubtful, intrusive thoughts about relationships. The thoughts can become obsessive. Here is a playlist about Obsessive thoughts. Again, I cannot be certain…but you will know after hearing about ocd intrusive thoughts. czcams.com/play/PL1lUhuKpYUYqKvEwlGXoRPDu_8blhbaq-.html
@@kaiiids815 Only if thought rumination affects your health consulting a psychologist may be needed. You can heal yourself by developing your mental mucles. Your breath is directly related to your mind [brain] causing anxiety-negative thoughts. For a relaxed life without anxiety-negative thoughts sit on a chair, back erect, hands on lap with palms upwards, eyes closed, be still and observe your natural incoming--outgoing breath 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 before sleep repeating the affirmations in your mind. -“52Hz affirmations for health and healing you tube”. Find peace of mind. Best wishes. Shyaaam Sir. -Counsellor.
Please can you help me with the fear of death. I have this constant remuneration of death and how will i will die and others, Constantly thinking of this is causing me alot pain in the back on my lower part of my brain. Please help, been with this thoughts for 2 years. Need my brain to be normal and calm again.
I am wondering if you are having and obsessive, intrusive thought, or an anxious thought. It sounds like it burdens you often. Here is a video about death anxiety that is quite common in the young, but almost unheard of in the elderly. czcams.com/video/KSq7z_T7TC8/video.html. If your thought is more obsessive and intrusive in nature, I have a new video coming out at the end of the month that you may find very helpful.
Janice, Only if thought rumination affects your health consulting a psychologist may be needed. You can heal yourself by developing your mental mucles. Your breath is directly related to your mind [brain] causing anxiety-negative thoughts. For a relaxed life without anxiety-negative thoughts sit on a chair, back erect, hands on lap with palms upwards, eyes closed, be still and observe your natural incoming--outgoing breath 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 before sleep repeating the affirmations in your mind. -“52Hz affirmations for health and healing you tube”. Find peace of mind. Best wishes. Shyaaam Sir. -Counsellor.
Hi Andrew. Yes…absolutely. CBT is an umbrella that includes lots of different therapies and techniques. It includes more cognitive or logic based therapy as well as more behavioral based therapies like ERP and Exposure therapy. I have a series called CALM Series for Anxiety. (C) includes videos on calming the body, (A) are more acceptance techniques, (L) are logic techniques and I think you may be more interested in those videos, and (M) is for moving on. Here is a link to the whole series: czcams.com/play/PL1lUhuKpYUYrz66IflJ5_GfQsysdScD-C.html
@@PaigePradkoTherapy OK I do have a question for you I’m suffering from anxiety and panic attacks and I’m currently already on prescription medication and have been for many many years, can panic and anxiety reoccur even when you’re on prescription medications from your doctors and therapists?
Yes, unfortunately panic and anxiety can reoccur. Some medications lose their effectiveness if taken daily like benzodiazepines. And even antidepressants can lose their effectiveness after a few years for some people and lowering the dose or changing to a different antidepressant usually corrects the problem.
@@PaigePradkoTherapy thank you for the great info it’s unfortunate that I have to have this start happening when everybody’s on vacation so that’s why I figured I’d ask you but I appreciate any guidance. Until I can actually be in contact with my physicians. And therapist.
Hi Eric. I will make a video specifically for anticipatory anxiety. But until I do…I want you to know that anticipatory anxiety is normal and can also be mixed with the feeling of excitement, commitment and the mental process of planning. Anticipatory anxiety is one indicator that you care about something, value it and it is important to you. In some ways, it is a positive sign that you are doing what you value. I encourage clients to accept anticipatory anxiety and to be willing to do what it is you want to do regardless of whether or not anxiety decides to show up. This video may be the closest thing I have for anticipatory anxiety at the moment: czcams.com/video/xtuDDKc3u-k/video.html. Thanks for your comment and I hope your driving trip is wonderful.
I am glad you asked, Lukas. This video was made for people that tend to worry excessively. I have other videos for intrusive thoughts that you can watch here. I recommend the first 2 videos for rumination. czcams.com/play/PL1lUhuKpYUYqKvEwlGXoRPDu_8blhbaq-.html
Hi Nani. Yes, absolutely. I specialize in treating people with health anxiety. Here is a playlist for health anxiety and a health anxiety assessment: czcams.com/play/PL1lUhuKpYUYonn-zlZxzTRR8V4myEHgCY.html Health anxiety assessment www.paigepradko.com/healthanxietyquiz
I am sorry that you are experiencing those thoughts. Unfortunately, having those thoughts only harms you. In a way, you have to believe in yourself and not allow the actions of others to damage how you feel about yourself. ❤️
@@slim9978 , I am so happy one of my courses helped you. I want to respect your privacy here. But I appreciate you sharing that and hope that you continue to feel better and put those negative action from others behind you. Those actions may have hurt you, but it is not yours to carry forward. ❤️
Yes, absolutely. Our brains can associate different things with panic including things in the environment or sensations in our body or even thoughts. Sometimes we can be completely unaware of what caused our panic.
So then what can you do to stop it if there is not a particular thought bringing it in? How could CBT help in that situation? Are drugs to suppress the central nervous system the only alternative?
I would never suggest drugs, because that makes the process of learning by creating new neuropathways completely ineffective. I teach my MEWS method. I talk about it in my videos on stopping panic. Here are the videos: czcams.com/play/PL1lUhuKpYUYpAWCG-zlNQONAH8LN67CTJ.html. To prevent panic, I suggest practicing the somatic/ body calming techniques I teach in my CALM the Body video playlist, as well as my CALM playlist on Accepting Anxiety.
When do you approach intense worries with exposure to feared outcomes vs these techniques that help a person to defuse, self-regulate, shift focus, or put worries into perspective?
Great question. If the intrusive thought becomes obsessive or repetitive and causes anxiety, it may be more than a worry. You may want to watch my video on Pure O: Obsessive Thoughts to see if your intense worries fit more into an OCD category. In that case, we do ERP exposures on the thoughts because distraction or trying to calm ourselves can in some cases reinforce the anxiety.
thank you so much for the video, i have two questions regarding sort of different topics, maybe you could give me your opinion: if i am doing exposure therapy and experiencing fear or panic, am i disturbing the "accept and welcome the panic" method by using breathing techniques? should i just let go and do nothing, because breathing techniques kind of seem to imply, that i want to get rid of the fear, on the other hand i don't know if i'd be able to do just nothing and just hyperventilate, that wouldn't help either, would it? I had panic symptoms at the airport and i tried letting go and just accepting it the way it is, but also including your breathing techniques, it felt like a panic attack but it lasted for 90 minutes, and only stopped when i sat down on the plane. Also, do you have any opinon on the usage of CBD Oil or products and do you think that this usage would negatively affect exposure therapy? Sorry for the long comment and for frequently asking so many questions! And as always, thank you so so so much for taking your time to help people that are struggling!
You really ask great questions. I cover a lot of treatment methods and techniques on my videos and sometimes they directly contradict each other. In my panic attack videos, I teach people what to do to get through the panic attack. I use the acronym of MEWS: Move your body, External Focus, Welcome the Panic and Square Breathing. This method contains one technique that is actually exposure therapy and that is the “Welcoming the Panic” technique. This is a paradoxical technique from Strategic Exposure Therapy, where we add a cognitions of “I want more” and “Bring it On!” It has the opposite effect on our brain by shutting off our sympathetic nervous system. Now, if you were to do a pure “Exposure Therapy” during a panic attack, you would stay with the feeling of high anxiety and panic. I encourage my clients to use the “Welcome the Panic” technique during the exposure to try to make their “worse” symptoms more intense. And to answer your question, I do not have them do square breathing during the exposure. Relaxation techniques like square breathing make the exposure less effective. I included square breathing at the end of my MEWS method as a way for people to calm down following the panic. I sure hope I didn’t confuse you more. The way I differentiate which method I am going to use with clients is this....if the client has occasional panic attacks, but not panic disorder, they use the MEWS method. If a client has panic disorder, they use square breathing and breath focused meditation daily. Then, they set up specific exposures using interoceptive exposures (video coming next week) and/or situational exposure therapy without relaxation techniques during the exposures. My clients will typically all use the “Welcome the Panic” technique when they have a panic attack without being in a specific planned exposure. To answer your question about CBD oil, I have no research about whether or not it interferes with the exposure and habituation process of rewiring the brain and creating new neuropathways. My best guess is that it does interfere and reduces the effectiveness of exposure. Any substance or behavior that calms down the fear center is going to make the exposure less effective. Remember “activate to generate”. Thank you again for your questions. They are really great questions that show me you are really learning the material and engaging with these techniques.
Can't worry and rumination be your inner voice and intuition trying to communicate with you? Your example" the interview was terrible". Perhaps that's your inner self saying " you don't belong there or I felt a weird vibe". When I don't feel good about something or something is nagging at me, isn't it helpful to listen before I thought stop? I get what your saying. What do you think?
@@madias1884 Only if thought rumination affects your health consulting a psychologist may be needed. You can heal yourself by developing your mental mucles. Your breath is directly related to your mind [brain] causing anxiety-negative thoughts. For a relaxed life without anxiety-negative thoughts sit on a chair, back erect, hands on lap with palms upwards, eyes closed, be still and observe your natural incoming--outgoing breath 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 before sleep repeating the affirmations in your mind. -“52Hz affirmations for health and healing you tube”. Find peace of mind. Best wishes. Shyaaam Sir. -Counsellor.
Watch here for an ultra relaxing experience ...something a little different czcams.com/video/fesBUTP5VNk/video.html
1. Change anxiety channel
2. Thought stopping
3. Distraction
4 Cognitive reconstruction
5. Positive self-talk
6. Mindfulness
7. Internal family system
It helps me when i start ruminating and overthinking things to look at something around me and describe it's color and say what it is.
That is a wonderful, mindful technique.
I like that idea, hope you dont mind if I try it.
The distraction helps 😊
We need a video about Rumination that concerns past events
That is a great idea. Until then, ruminations over past events have a lot to do with negative thoughts we are saying to ourselves. Here are some videos that deal with CBT and negative thoughts. Check out the 2nd and 3rd video on this playlist. czcams.com/play/PL1lUhuKpYUYr5gYc3EnbBvR_oHz5h2jQK.html
My ruminations seem to come with depression. I do things like distraction , or try change thoughts to something else. It is very hard to get out of that cycle when depressed.Subbed , thumbs up.
Rays, Only if thought rumination affects your health consulting a psychologist may be needed. You can heal yourself by developing your mental mucles. Your breath is directly related to your mind [brain] causing anxiety-negative thoughts. For a relaxed life without anxiety-negative thoughts sit on a chair, back erect, hands on lap with palms upwards, eyes closed, be still and observe your natural incoming--outgoing breath 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 before sleep repeating the affirmations in your mind. -“52Hz affirmations for health and healing you tube”. Find peace of mind. Best wishes. Shyaaam Sir. -Counsellor.
I've got 2 pages of notes down! Thank you so much. I had depression for 5 straight years and for 4 months it went away but its making its way back, I won't let it stay though :) I appreciate these videos so much
Thank you for your kind words. I am glad that you are working on your mood to fight off a return of depression. I just put out a video today on depression that you may be interested in. Wishing you the best. czcams.com/video/nZfL3wRd_0k/video.html
Good
A friend once told me, change your thoughts - move your muscles when you are stuck in the worry mode. You have given many practical techniques as well as new ideas. Thank you so much for your wonderful informative videos!
I appreciate your kind words. Thank you ☺️
There is a core belief under all ruminations and I believe it's "I'm not good".
That is certainly a common one. 😊
Another helpful video, how you present yourself is really relaxing and my stress or anxiety quickly goes down a few levels after watching them. Best on CZcams for me 👍
Thank you. I appreciate knowing they calm you.
Very very true,
Finally, a video unlike other youtube ones I just watched, you actually say how to address the ruminating thoughts instead of spending the whole video talking about what rumination is and what it does and why you shouldnt do it, thank you for your brief informative introduction, then getting Straight to giving us practical useful techniques to apply!
I am glad it was helpful, Janis. Thank you 🙏😊
Rumination can be horrible. Thank you so much for your video!
You’re welcome 🙏😊
Thank you very much for this video, I have been ruminating for a very long time and i taught it was just a common illness that I can do away with it but it keeps getting worse as time goes on and I'm really worried
Hi Godfred. I have another video on Rumination coming out this week. It talks about how we do not have control over the first thought that pops into our minds, but we do have control of our rumination. It will go live on Wednesday. You will see the notification if you are subscribed to my channel. Let me know what you think. Also, here is a video on how to stop intrusive thoughts. czcams.com/video/c-HKZNh88dQ/video.html
I suffer from rumination after 3 years ago I was bullied , slapped in the face , pointed at and mocked y her. This is a constant battle for me 3 years on from this. Full story is on my channel, great video thankyou!
I am so sorry that you went through that. Bullying can be traumatic with lasting affects. Wishing you health and healing.❤️
I also suffered severe bullying in junior high school and early high school. Not a day went by where I wasn't hit, slapped, kicked, punched and so on. That was 1978
Thank you very much for your video. I also struggle with wandering negative what if thoughts. Drives me crazy I usually stay Stop it brain stop and I start to feel better. My biggest issue is learning to live in the present moment and not worrying about the future. One day at a time..
I like your strategy of identifying it when your brain is doing the “what if” game. There is a video on unwanted, intrusive thoughts that is going live in about 2 weeks. I hope you catch that video because I talk a little more about what to do about those “what if” thoughts when they show up.
You are so calming. Thank you for the gift of these videos.
So nice of you. Thank you for watching them. 😊
Your voice is very comforting and healing ☺️
Thank you 🙏☺️
Very useful video. Be careful what you feed your mind. To feel better reduce negative thoughts and overthinking. Avoid comparing, reduce negative social media and avoid constipation as it affects the mind. Your breathing is closely related to the brain [mind] and gives relief from stress-anxiety. To relax sit on a chair or lie down, neck straight, eyes closed, avoid moving too much and observe the sensations of your incoming--outgoing breath at the entrance of the nostrils for 5-10-15 minutes or more. Never meditate with expectations but with awareness. Don’t fight your thoughts. With daily practice the mind will relax. No deep breathing needed. Observe your breath sensations before sleep, when reading, at work, in the kitchen, when taking a walk etc -----anytime-anywhere. Like me, make this a lifetime daily habit to have a better life. Best wishes--Counsellor.
Thank you 🙏
I get chrinic panic attacks and get throbbing migraines that cause me to sometimes violently throw up i think its caused by my hormones around my period. u give good info and help
Anxiety make you go to past and guilty thank u for great step for success
You’re welcome Teodoro. 😊
Thank you paige x
You’re welcome. Thank you for watching and commenting, Martin.
I am so glad I found your channel. Your videos are making such a difference in my anxiety levels. So informative, so calming, so helpful. Thank you!
You are very welcome ❤️
I've been sick slot so I get really afraid when I get tired, even when it's time to go to sleep. Even when I try to focus my thought on other things I can feel my heartbeat in my fingertips. And my heart starts jumping over beats. There is nothing wrong with my heart, I checked that out at the doctor's. Sometimes I wake up feeling like I was suffocating in my sleep with high lever anxiety. I've tried taking small steps by sleeping during the day to get used to falling asleep (trying to shape my behaviour as B.F Skinner would say) but it isn't really working all that well.
There are a few different things that can be going on here. First, it sounds like you are reacting to your thoughts and unintentionally increasing your anxiety. Second, it is possible that you experienced nocturnal panic attacks and also unintentionally, your brain has associated falling to sleep with anxiety and panic. And another possibility is a form of ocd where we focus on particular body sensations like heart beat or breathing and this becomes obsessive, intrusive and creates a cycle. My guess, although I cannot diagnose anyone on CZcams is that your brain is noticing heart beats and palpitations that are not harmful, but, has associated the heartbeats with high anxiety and panic. I am going to share a few more videos: this one about Nocturnal Panic Attacks czcams.com/video/kObRmmFI01k/video.html
This one about messages in the brain and what to do: czcams.com/video/9nEC8yIgFKg/video.html
And this one about Interoceptive Exposure for people who have developed panic in response to increased heart rate czcams.com/video/mjZh3EK_uOE/video.html
Now, I will stop overwhelming you with videos. Hope you feel better.
Intresting im going to put this transcript in chatgpt and customize it for myself
"Anticipate with joy or not at all." ..."Anticipation is worse than realization." Dr. Abraham A. Low
Dr. Abraham A. Low knew these things a long time ago. Yet his words are just as poignant today.
Thank your for the anatomical explanation at the beginning
You’re welcome.
Thanks Precious Paige for your help by bringing this video with pertinent information Denny😘
Always appreciate your kindness, Denny 🙏❤️
Interesting about the specific brain zones- i am stuck in dreadful rumination. Thank you. Bless
Thank you for watching and I hope that you are learning to stop the rumination. Not sure if you saw this video czcams.com/video/BNK3sthrcyQ/video.html
Oh my goodness! This is so me. I am a worrier! Thank you for this video.
I am so glad you like it.
Ma'am please do a video on bipolar mental problems, I am suffering from that problem, your talks almost covers to bipolar mental problems, depression anxiety worrying ruminating, normally I go for walks and some workouts which enhances my mind to positive thoughts, despite my medication I feel Panick of future uncertainty insecurity. Thanks 🙏
Thank you for your suggestion. 🙏❤️
The best voice and helpful techniques.
You're so lovely and your voice is very calming ! You remind me a lot of my school counselor I had in high school
Thank you so much. What a kind thing to say. I appreciate it. ❤️
Thank you for sharing with ous and I love mental health. God bless 🙏
Thank you are helping me xxxxx
@@jennyhilton7474 Only if thought rumination affects your health consulting a psychologist may be needed. You can heal yourself by developing your mental mucles. Your breath is directly related to your mind [brain] causing anxiety-negative thoughts. For a relaxed life without anxiety-negative thoughts sit on a chair, back erect, hands on lap with palms upwards, eyes closed, be still and observe your natural incoming--outgoing breath 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 before sleep repeating the affirmations in your mind. -“52Hz affirmations for health and healing you tube”. Find peace of mind. Best wishes. Shyaaam Sir. -Counsellor.
@@ariryanreyes6523 Only if thought rumination affects your health consulting a psychologist may be needed. You can heal yourself by developing your mental mucles. Your breath is directly related to your mind [brain] causing anxiety-negative thoughts. For a relaxed life without anxiety-negative thoughts sit on a chair, back erect, hands on lap with palms upwards, eyes closed, be still and observe your natural incoming--outgoing breath 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 before sleep repeating the affirmations in your mind. -“52Hz affirmations for health and healing you tube”. Find peace of mind. Best wishes. Shyaaam Sir. -Counsellor.
A lot of people feel tired anxious depressed after heart attack. Exercise seems to help. Anxiety is exhausting. I am trying not ruminate about getting covid shot. I am on list.
Yes, after we experience a life threatening event, we go through a period of change. That can include disbelief, shock, grieving, anxiety and a whole range of emotions. I went through cancer and surgeries for a few years and understand the emotional impact. Some people cope with this experience by avoidance behaviors. Just hearing that you exercise sounds like you are not avoiding things. Allow yourself to grieve and practice self compassion, but, also begin to grow your mental image on how you want to live your life. What do you want to do...what matters to you...what do you value? Once you make those realizations, you follow those values regardless of your fears, anxiety and worries. It isn’t easy, as it is a process. You will have to challenge that fear inside of you and follow what you value in your life. ❤️
@@PaigePradkoTherapy I had one risk factor. Several doctors were shocked. One doctor said I was a statistical anomaly. I had a lot of stress taking care of the elderly family members. I am watching videos to figure out how to change reaction to stress. I am glad you are better. I believe stress may play a role in cancer.
Yes, I think you are right. Stress certainly plays a role. I do believe it played a significant role when I was diagnosed with cancer. I am so sorry you went through a heart attack brought on by the stress of caring for others. I think this video is the best one I have done on accepting anxiety czcams.com/video/A_ND_Vwdvj8/video.html.
@@PaigePradkoTherapy god bless you.
Hello. Thank you so very much for this video. It’s very helpful. I’m suffering of unpleasant thoughts, but watching your videos helped me to stop ruminating and replaced the thoughts to positive thoughts. Please continue doing videos. 🙏🙏🙏
Thank you, Jan. 🙏❤️ If you are noticing that unpleasant thoughts become obsessive, you may be interested in a playlist for obsessive, unwanted thoughts. czcams.com/play/PL1lUhuKpYUYqKvEwlGXoRPDu_8blhbaq-.html
This is really helpful thank you. I personally find the idea of just finding a distraction hard because sometimes my rumination is sooo deep I feel very low and unmotivated. But I like all your points, and I've written them down in my journal to refer to :)
Here are some other videos on rumination that may help you:
czcams.com/video/Kj3WhVISFN0/video.html
czcams.com/video/BNK3sthrcyQ/video.html
This has been very helpful! ❤
I am so glad it was helpful 😊
Thank you for this quick video on techniques to break out of worry. I get the 3am worries many times. The way you explained the approach with thought stopping and having a replacement thought ready was excellent. I have been using some ideas from Dr Low of Recovery International. One of his concepts is moving your muscles to stop a viscous cycle. I will get up walk around the house and think of something pleasant, but as you know when ruminating is in full force the more tools you have the better. Please continue to post your vidoes. 👍👍👍
I am with you in regards to 3 am ruminations. It seems to be an active time for my brain. I also get up, get a drink of water, try to reset my brain for sleep and sometimes do some square breathing. I find it much easier to get my brain off of a worry cycle during the day. I really appreciate your comments and am glad that you like the videos.
This was so refreshing and soothing..thank u
I am glad you liked it. Thank you.
Also for me it's what we know is coming, self protection of the unknown, ANXIETY is born. I'm subbing right now. Comforting, real, calming, I like you 🥰
Thank you ☺️
Paige pradko changed my life 😃
That makes me happy 😊🙏❤️
@@PaigePradkoTherapy youre a star paige xx
I have just found your videos and I am so grateful. You are so thorough with your explanations and so helpful! Thank you so much for sharing these videos with us!!
Thank you. I am glad you find them helpful.
I agree
Thank you so so much Paige. I greatly appreciate you!
Thank you. Glad you found my channel. 😊❤️
Great video as usual! I always like how you give options when talking about anxiety management techniques. I feel like a lot of "anxiety gurus" don't understand that everyone is different and no one technique works for everyone.
I agree that everyone is unique in how we respond to anxiety and what helps. I like to educate people on different techniques from different theories and let them experiment with what works best for them. Thanks for pointing this out. I always appreciate your comments.
Do you know about Borderline Personality Disorder? If so could you make a video about how to manage it? I love your videos so much. They help immensely. You’re a gift to this earth! Thank you 💜
Thank you, Lauren. I will put that on my list. 🙏❤️
Great video
Thank you madam for this useful help.
You’re welcome 🙏
Thanks for this. You are beautiful and you talk in a beautiful way.
Your videos are really helpful.
Thank you, Michelle. That’s great to hear.
You’re the best!
Thanks so much for introducing so many techniques. I think people can pick the one that suits them. I have a question on the second technique “thought stopping”.
You shared that we can think of an image where we could bring ourselves to. In your example, it’s a fireplace. I wonder how you guide your clients to think of an image. Is it like a safe place that brings calmness to the client? Or any place that can make them feel happy or warm?
That’s a great question. I encourage clients to think of an image that either gives them a feeling of peace or joy. They usually pick an image based on a memory. Campfires, beaches, and kitchen scenes seem to be the favorites. Thank you for your questions.
I love this vid on rumination. 🙏 thank you!
I am glad you liked it. Thank you 🙏❤️
Thank you so much 🙏💐🇬🇧
You’re welcome 🙏❤️
Thank you so much :)
You’re welcome ☺️
Hi Paige. I am so glad I discovered your channel! You said your intrusive thoughts normally come to you at 2 and 3am. I have the same problem. I would like to employ these techniques, but when its the middle of the night, you can't really engage in a distraction technique. My main anxiety is "I'm never going to get back to sleep. I'm going to feel horrible tomorrow. Why does this happen every night?!" And I am in this horrible worry circuit. I will try the cognitive restructuring. Any idea how long it may take to get out of this stuck pattern of thought? I have been reinforcing it for about a year solid now :( Thank you for your content!!
Hi Jessica. I can personally relate to your thoughts that keep you up at night. I use an attitude of “oh well”, as opposed to “oh no”. It takes time to associate bedtime to calmness instead of anxiety. Here is a short playlist where I talk about sleep problems and insomnia czcams.com/play/PL1lUhuKpYUYoq2g2GlxmYyjz2yg1L6gJ9.html.
You are tooo good .
Thank you ❤️
I really like her voice
I really like your profile pic ☺️
Hi paige, thanks a lot for your work!
I have a question for you. In Pure OCD, how do we distinguish rumination from exposure? For example in your video talking about ERP you say that when we have an intrusive thought we have to “stay with it”, to live the anxiety that comes from it.
But i’ve found out that is really difficult to separate the action of “staying with the thought” from ruminating about it.
thanks a lot for your answer 👏🏻
This is really a great question. When I am working with a client on intrusive thoughts, we make sure that there is nothing that they are doing to try to not have the thought, or work their way through the thought in their mind...kind of analyze it or try to mentally undo it. All of those mental exercises can reinforce the thought. Then, we talk about how to do the exposures. They can have the thought on purpose, do a recording where they verbalize the thought, or do a more strategic strategy (see video on Strategic Exposure Therapy). You can actually do all of these methods. If you have the thought on purpose, you will notice your anxiety spike. You do not want to try to distract yourself or reason with the thought...you simply allow it to be there without knowing if it is true or not, until the anxiety goes down. You can then repeat, giving the thought to yourself on purpose, and allow yourself to not know if it is true and just allow it to be there...until the anxiety goes down. If you begging to ruminate...your brain is attempting to fix it and figure out it’s truth. Say to yourself, “I am allowing this thought to be there without knowing whether or not it is true”. Wishing you the best.
This is very helpful! I also like your calm voice. It's a bonus! I'm going to share this video with friends too!
Thank you. I am so glad you liked it.🙏❤️
Thank you so much
You made my day ❤
Stop drop and roll....stop the thought, drop the thought, and roll in a new thought.... this is what i tell myself....my ocd health anxiety thoughts can turn into a burning fire in my brain.....so i have to stop drop and roll
I love that...great idea! ❤️
I understand that burning fire thing, I get that when I get very depressed. It turn into a burning rage that makes everything seem dark.
@@rayswoodshop4467 Only if thought rumination affects your health consulting a psychologist may be needed. You can heal yourself by developing your mental mucles. Your breath is directly related to your mind [brain] causing anxiety-negative thoughts. For a relaxed life without anxiety-negative thoughts sit on a chair, back erect, hands on lap with palms upwards, eyes closed, be still and observe your natural incoming--outgoing breath 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 before sleep repeating the affirmations in your mind. -“52Hz affirmations for health and healing you tube”. Find peace of mind. Best wishes. Shyaaam Sir. -Counsellor.
Thank you for your videos. I have health anxiety and ocd. I hate going to doctors. When I have something going and and need tests, I always catastrophize and convince myself of the worst possible outcome. I watched your health anxiety videos. Do you have any other suggestions?
Hi Karen. I will have more coming out on health anxiety because I did not talk about people that have a fear of doctors and medical testing. Your main treatment will be exposure therapy. You can begin with mild exposures like looking at photos and videos or movies with medical scenes. Then, I recommend adding recorded scripts that you write yourself. Here is a video where I describe how to write a script czcams.com/video/HrjM091rcXc/video.html. Then, you will be ready to begin your first exposures in a medical facility or a doctor’s office. I realize it sounds overwhelming, but, exposures are your answer.
Karen, Only if thought rumination affects your health consulting a psychologist may be needed. You can heal yourself by developing your mental mucles. Your breath is directly related to your mind [brain] causing anxiety-negative thoughts. For a relaxed life without anxiety-negative thoughts sit on a chair, back erect, hands on lap with palms upwards, eyes closed, be still and observe your natural incoming--outgoing breath 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 before sleep repeating the affirmations in your mind. -“52Hz affirmations for health and healing you tube”. Find peace of mind. Best wishes. Shyaaam Sir. -Counsellor.
Yes my ruminate about everything worries me. Especially at night can't sleep . It could be a small thing that happened in the day and I can't get it out my mind. Also my last relationship ended a year ago and things will trigger a memory and I'll ruminate for days the heard she said it's all negative drives me crazy .I feel my health is in bad because I don't sleep for days at a time.
I am so sorry that you are getting stuck in that rumination cycle. Here is a technique that may help you czcams.com/video/c-HKZNh88dQ/video.html
Brilliant
Thank you 🙏😊
It is all about worrying about life
It is about making living
Thank you for watching 🙏
Very helpful, thank you 🥰
You’re welcome 🙏
can you make a video on regretting/ruminating past decisions pls?
Hi Stavros. There are some themes of ocd that cause someone to ruminate over past decisions and events. It is beyond rumination because it gets very obsessive and causes considerable suffering. It is a little like moral scrupulosity, but more focused on the past event than current events. Here is a video on moral scrupulosity to see if this is similar to what you experience. If it is, than, you may benefit from watching some of my videos on intrusive thoughts and Pure O. czcams.com/video/fXzs4F0BNTo/video.html.
5:14 - too much resistance. Stronger emotional reaction to a thought will make it more sticky - hippocampus
I worry about my adult kids - especially my daughter - on an ongoing loop. She just went through a break up and now I am worried and ruminating that she won't find love again. She's 21. This is most likely irrational but I cannot stop the looping worry.
Sometimes our mind will begin those worry loops when we feel that things are out of our control. It is like your brain is trying to solve an unsolvable problem. Perhaps using self-compassion and placing your hand on your heart and reminding yourself that you are safe and your daughter is safe. She is young and has many years ahead of her to meet someone and develop a healthy relationship. Isn’t it fortunate that she broke up with someone that was not right for her. Remind yourself that all is well and your daughter will heal and things are working out exactly how they should work out.
Really nice explanation *
Glad you think so! 🙏😊
Are these valid if the worry or thought is OCD related or would that be contraindicated?
Hi Amy. I created this video with generalized anxiety in mind. I do have other videos that are specifically for OCD. You can find them on my ocd playlist page. 😊
I just found your videos! 😊
Hope you enjoy them.
How do I forgive myself for making bad decisions that goes against my own values and dreams, but decisions l took to honour other people's opinions and what may be considered a rational economic optimal solution?
It sounds like you have insight into why you made certain decisions. None of us are perfect humans. We can make a choice every day to forgive ourselves and do better.
I have regurgation of food with normal gastroscopy and PH show 63 reflux id it anxiety causing me regurgation of foood .
I cannot of course speak to whether or not anxiety is causing your reflux, but anxiety can cause digestive issues including reflux.
Many times the things I ruminate on are bad things I hear about on the news that actually did happen and it depresses me. Some of these techniques work for that but it would be helpful to have some advice on ruminating over things that did actually happen and not just on things you obsess over possibly going wrong. I don’t watch the news but I always hear about it, and even if I don’t know details I still obsess over it in my my mind especially as a new mom hearing about innocent children losing their lives. Recent heartbreak in the news is why I’m here. It’s taking over my thoughts it’s affecting my job as a mommy. Anyone else have this problem?
Hi Dani. You are not alone. I am right there with you and find myself feeling so sad as well when I hear news like what just happened this past week. I then shift into an action mode. I find out what I can do. It might mean joining a group or supporting an organization that is supporting what I believe will be helpful. I believe that what you and I both experience is a form of grief and helplessness. It might make us ruminate or depressed for a few days. My advice is to take at least one form of action towards what you value and care about and this usually moves you out of rumination and helpless.
@@PaigePradkoTherapy thank you for the response and if anything it just helps to know you aren’t alone with the feeling of helplessness and strong grief. Each passing day is better than the previous. I hope for a better future for my daughter and the next generation. Easier access to therapy and videos like yours will only help. Thanks for doing your part.
I hope for the same ❤️
I'm so glad I found your channel and have already subscribed to it. By the way, what editing software or app do you use? I like the idea of displaying statements/messages on the screen while you're talking. I'm not a CZcamsr yet but would like to do it one day to share information about studying abroad (international education). Your format is really great and hope you don't mind sharing it. Keep up the good work and will continue to follow your channel.
Thanks, like when you're so alone that even your mind doesn't help you and leaves you behind hahah
What if I ruminate a words. Just a words. I dont really have a problem in life but I just ruminate with just a word, it keeps ringing on my mind and i became anxious about it because i wanna stop it but those words keeps on entering.
This sounds a bit more like an unwanted, intrusive thought. Similar to what we call Pure O ocd. Of course I could be wrong and cannot diagnosis anyone based on a comment on CZcams. Here is video that may help czcams.com/video/c-HKZNh88dQ/video.html
my ruminating worry is that my wife liked her ex more than me, or finds him more attractive. this just won’t stop
I am so sorry you are being plagued by that thought. I cannot be certain, but you maybe experiencing something called Relationship OCD. It involves doubtful, intrusive thoughts about relationships. The thoughts can become obsessive. Here is a playlist about Obsessive thoughts. Again, I cannot be certain…but you will know after hearing about ocd intrusive thoughts. czcams.com/play/PL1lUhuKpYUYqKvEwlGXoRPDu_8blhbaq-.html
Yes, we need tools....
Absolutely 😊❤️
Super helpful! I have pure O OCD and health anxiety!
Thank you. You may have already watched, but, I have a video on Pure O, and 2 videos on Health Anxiety that may help you.
Paige Pradko LPC NCC I haven’t yet but I definitely will tonight! I appreciate you putting these videos out to help people who are struggling!
@@kaiiids815 Only if thought rumination affects your health consulting a psychologist may be needed. You can heal yourself by developing your mental mucles. Your breath is directly related to your mind [brain] causing anxiety-negative thoughts. For a relaxed life without anxiety-negative thoughts sit on a chair, back erect, hands on lap with palms upwards, eyes closed, be still and observe your natural incoming--outgoing breath 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 before sleep repeating the affirmations in your mind. -“52Hz affirmations for health and healing you tube”. Find peace of mind. Best wishes. Shyaaam Sir. -Counsellor.
Please can you help me with the fear of death. I have this constant remuneration of death and how will i will die and others, Constantly thinking of this is causing me alot pain in the back on my lower part of my brain. Please help, been with this thoughts for 2 years. Need my brain to be normal and calm again.
I am wondering if you are having and obsessive, intrusive thought, or an anxious thought. It sounds like it burdens you often. Here is a video about death anxiety that is quite common in the young, but almost unheard of in the elderly. czcams.com/video/KSq7z_T7TC8/video.html. If your thought is more obsessive and intrusive in nature, I have a new video coming out at the end of the month that you may find very helpful.
If someone's being bullied or possibly being sued, this definitely could lead to ruminating about the situation that you're dealing within.aw
Yes, that is true.
Janice, Only if thought rumination affects your health consulting a psychologist may be needed. You can heal yourself by developing your mental mucles. Your breath is directly related to your mind [brain] causing anxiety-negative thoughts. For a relaxed life without anxiety-negative thoughts sit on a chair, back erect, hands on lap with palms upwards, eyes closed, be still and observe your natural incoming--outgoing breath 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 before sleep repeating the affirmations in your mind. -“52Hz affirmations for health and healing you tube”. Find peace of mind. Best wishes. Shyaaam Sir. -Counsellor.
Shyaaam Meneen Thanks.
Excellent video
Thank you 🙏❤️
Do you have any videos directly focused on cognitive behavioral therapy? Sorry I know this is a two year old video so I might not get a response.
Hi Andrew. Yes…absolutely. CBT is an umbrella that includes lots of different therapies and techniques. It includes more cognitive or logic based therapy as well as more behavioral based therapies like ERP and Exposure therapy. I have a series called CALM Series for Anxiety. (C) includes videos on calming the body, (A) are more acceptance techniques, (L) are logic techniques and I think you may be more interested in those videos, and (M) is for moving on. Here is a link to the whole series: czcams.com/play/PL1lUhuKpYUYrz66IflJ5_GfQsysdScD-C.html
@@PaigePradkoTherapy OK I do have a question for you I’m suffering from anxiety and panic attacks and I’m currently already on prescription medication and have been for many many years, can panic and anxiety reoccur even when you’re on prescription medications from your doctors and therapists?
Yes, unfortunately panic and anxiety can reoccur. Some medications lose their effectiveness if taken daily like benzodiazepines. And even antidepressants can lose their effectiveness after a few years for some people and lowering the dose or changing to a different antidepressant usually corrects the problem.
@@PaigePradkoTherapy thank you for the great info it’s unfortunate that I have to have this start happening when everybody’s on vacation so that’s why I figured I’d ask you but I appreciate any guidance. Until I can actually be in contact with my physicians. And therapist.
Do you have something for anticipatory Anxiety like if im going on a driving trip.
Hi Eric. I will make a video specifically for anticipatory anxiety. But until I do…I want you to know that anticipatory anxiety is normal and can also be mixed with the feeling of excitement, commitment and the mental process of planning. Anticipatory anxiety is one indicator that you care about something, value it and it is important to you. In some ways, it is a positive sign that you are doing what you value. I encourage clients to accept anticipatory anxiety and to be willing to do what it is you want to do regardless of whether or not anxiety decides to show up. This video may be the closest thing I have for anticipatory anxiety at the moment:
czcams.com/video/xtuDDKc3u-k/video.html. Thanks for your comment and I hope your driving trip is wonderful.
Hi, could i use those techniques in the case of intrusive thoughts? Or is better just accept them and move on. I am a bit confused. Thank you
I am glad you asked, Lukas. This video was made for people that tend to worry excessively. I have other videos for intrusive thoughts that you can watch here. I recommend the first 2 videos for rumination. czcams.com/play/PL1lUhuKpYUYqKvEwlGXoRPDu_8blhbaq-.html
Hello my name is Silvana and I have health anxiety and I always thinking of my pass
Subscribed!! Thank you
Extremely helpful information! Do you have any recommendations on any books on dealing Real Event OCD and False Memories? Thank you
Thank you. I believe that Jonathan Grayson has a section on it in his book, “Freedom from OCD”. This topic is also on my video list for this year.
What about regrets and guilt that is a big one another
Can you throw some light on health anxiety? Constantly worrying and imagine the worst
Hi Nani. Yes, absolutely. I specialize in treating people with health anxiety. Here is a playlist for health anxiety and a health anxiety assessment:
czcams.com/play/PL1lUhuKpYUYonn-zlZxzTRR8V4myEHgCY.html
Health anxiety assessment
www.paigepradko.com/healthanxietyquiz
hi is matt aim worried when my house mates night to much
I am hoping that you are feeling better today.
How do I stop obsessing about poeples negative actions towards me
I am sorry that you are experiencing those thoughts. Unfortunately, having those thoughts only harms you. In a way, you have to believe in yourself and not allow the actions of others to damage how you feel about yourself. ❤️
@@PaigePradkoTherapy thanks I bought ur course and it has helped me tremendously I don't think I would be alive today
@@slim9978 , I am so happy one of my courses helped you. I want to respect your privacy here. But I appreciate you sharing that and hope that you continue to feel better and put those negative action from others behind you. Those actions may have hurt you, but it is not yours to carry forward. ❤️
Is it possible to be anxious or have a panic attack without thinking about anything in particular?
Yes, absolutely. Our brains can associate different things with panic including things in the environment or sensations in our body or even thoughts. Sometimes we can be completely unaware of what caused our panic.
So then what can you do to stop it if there is not a particular thought bringing it in? How could CBT help in that situation? Are drugs to suppress the central nervous system the only alternative?
I would never suggest drugs, because that makes the process of learning by creating new neuropathways completely ineffective. I teach my MEWS method. I talk about it in my videos on stopping panic. Here are the videos: czcams.com/play/PL1lUhuKpYUYpAWCG-zlNQONAH8LN67CTJ.html. To prevent panic, I suggest practicing the somatic/ body calming techniques I teach in my CALM the Body video playlist, as well as my CALM playlist on Accepting Anxiety.
When do you approach intense worries with exposure to feared outcomes vs these techniques that help a person to defuse, self-regulate, shift focus, or put worries into perspective?
Great question. If the intrusive thought becomes obsessive or repetitive and causes anxiety, it may be more than a worry. You may want to watch my video on Pure O: Obsessive Thoughts to see if your intense worries fit more into an OCD category. In that case, we do ERP exposures on the thoughts because distraction or trying to calm ourselves can in some cases reinforce the anxiety.
Nice information. Check ✔️
Thank you 🙏❤️
Does anxiety causes regurgation of food .
Hi. Yes, it is possible it can cause gastritis and reflux and other digestive issues.
thank you so much for the video, i have two questions regarding sort of different topics, maybe you could give me your opinion: if i am doing exposure therapy and experiencing fear or panic, am i disturbing the "accept and welcome the panic" method by using breathing techniques? should i just let go and do nothing, because breathing techniques kind of seem to imply, that i want to get rid of the fear, on the other hand i don't know if i'd be able to do just nothing and just hyperventilate, that wouldn't help either, would it? I had panic symptoms at the airport and i tried letting go and just accepting it the way it is, but also including your breathing techniques, it felt like a panic attack but it lasted for 90 minutes, and only stopped when i sat down on the plane. Also, do you have any opinon on the usage of CBD Oil or products and do you think that this usage would negatively affect exposure therapy? Sorry for the long comment and for frequently asking so many questions! And as always, thank you so so so much for taking your time to help people that are struggling!
You really ask great questions. I cover a lot of treatment methods and techniques on my videos and sometimes they directly contradict each other. In my panic attack videos, I teach people what to do to get through the panic attack. I use the acronym of MEWS: Move your body, External Focus, Welcome the Panic and Square Breathing. This method contains one technique that is actually exposure therapy and that is the “Welcoming the Panic” technique. This is a paradoxical technique from Strategic Exposure Therapy, where we add a cognitions of “I want more” and “Bring it On!” It has the opposite effect on our brain by shutting off our sympathetic nervous system. Now, if you were to do a pure “Exposure Therapy” during a panic attack, you would stay with the feeling of high anxiety and panic. I encourage my clients to use the “Welcome the Panic” technique during the exposure to try to make their “worse” symptoms more intense. And to answer your question, I do not have them do square breathing during the exposure. Relaxation techniques like square breathing make the exposure less effective. I included square breathing at the end of my MEWS method as a way for people to calm down following the panic. I sure hope I didn’t confuse you more. The way I differentiate which method I am going to use with clients is this....if the client has occasional panic attacks, but not panic disorder, they use the MEWS method. If a client has panic disorder, they use square breathing and breath focused meditation daily. Then, they set up specific exposures using interoceptive exposures (video coming next week) and/or situational exposure therapy without relaxation techniques during the exposures. My clients will typically all use the “Welcome the Panic” technique when they have a panic attack without being in a specific planned exposure.
To answer your question about CBD oil, I have no research about whether or not it interferes with the exposure and habituation process of rewiring the brain and creating new neuropathways. My best guess is that it does interfere and reduces the effectiveness of exposure. Any substance or behavior that calms down the fear center is going to make the exposure less effective. Remember “activate to generate”. Thank you again for your questions. They are really great questions that show me you are really learning the material and engaging with these techniques.
matt Scan want to tlak a bout worry
Hi Matt. I hope you are less worried today.
Can't worry and rumination be your inner voice and intuition trying to communicate with you? Your example" the interview was terrible". Perhaps that's your inner self saying " you don't belong there or I felt a weird vibe". When I don't feel good about something or something is nagging at me, isn't it helpful to listen before I thought stop? I get what your saying. What do you think?
Yes, absolutely. Sometimes your inner voice is really trying....in it’s own way...to help you. Great point.
Welp replacing the thought when u have ocd doesn’t work ;~;
No, not when you have OCD. You are correct. Here is a video that is more helpful for someone with OCD:
czcams.com/video/c-HKZNh88dQ/video.html
@@PaigePradkoTherapy thank you !
@@madias1884 Only if thought rumination affects your health consulting a psychologist may be needed. You can heal yourself by developing your mental mucles. Your breath is directly related to your mind [brain] causing anxiety-negative thoughts. For a relaxed life without anxiety-negative thoughts sit on a chair, back erect, hands on lap with palms upwards, eyes closed, be still and observe your natural incoming--outgoing breath 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 before sleep repeating the affirmations in your mind. -“52Hz affirmations for health and healing you tube”. Find peace of mind. Best wishes. Shyaaam Sir. -Counsellor.