Rewiring the Anxious Brain: Neuroplasticity and the Anxiety Cycle: Anxiety Skills #21
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- čas přidán 24. 04. 2019
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You can rewire your brain to be less anxious through a simple, but not easy, process. Understanding the anxiety cycle and how avoidance causes anxiety to spiral out of control unlocks the key to learning how to tone down anxiety and rewire those neural pathways to feel safe and secure.
In this video, I teach three essential things you need to understand about anxiety, three steps to face and overcome anxiety, and how the brain can actually change (rewire) its structure, function, and chemistry when you change how you think and act.
Rewiring the Anxious Brain Part 2: • Rewiring the Anxious B...
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Therapy in a Nutshell, LLC, and the information provided by Emma McAdam are solely intended for informational and entertainment purposes and are not a substitute for advice, diagnosis, or treatment regarding medical or mental health conditions. Although Emma McAdam is a licensed marriage and family therapist, the views expressed on this site or any related content should not be taken for medical or psychiatric advice. Always consult your physician before making any decisions related to your physical or mental health.
About Me:
I’m Emma McAdam. I’m a licensed Marriage and Family Therapist, and I have worked in various settings of change and growth since 2004. My experience includes juvenile corrections, adventure therapy programs, wilderness therapy programs, an eating disorder treatment center, a residential treatment center, and I currently work in an outpatient therapy clinic.
In therapy I use a combination of Acceptance and Commitment Therapy, Systems Theory, positive psychology, and a bio-psycho-social approach to treating mental illness and other challenges we all face in life. The ideas from my videos are frequently adapted from multiple sources. Many of them come from Acceptance and Commitment Therapy, especially the work of Steven Hayes, Jason Luoma, and Russ Harris. The sections on stress and the mind-body connection derive from the work of Stephen Porges (the Polyvagal theory), Peter Levine (Somatic Experiencing) Francine Shapiro (EMDR), and Bessel Van Der Kolk. I also rely heavily on the work of the Arbinger institute for my overall understanding of our ability to choose our life's direction.
And deeper than all of that, the Gospel of Jesus Christ orients my personal worldview and sense of security, peace, hope, and love www.churchofjesuschrist.org/c...
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Great video! I am on a binge watching videos about neuroplasticity right now and this was an interesting and helpful approach to anxiety. Great work!
Awesome, thanks!
Food and no food has the secret to all anxiety and mental issues. Your putting chemicals in your body you have no idea. Yes keto and fasting is great. Eat clean organic food that won't poison you.
On doing Keto did anyone have any problems with Kidney stones or Gallbladder stones?
Apple cider vinegar or lemon in your water.
Been taking A.C.V & also Lemon juice as I've got a history of Kidney Stones
I beat my literally crippling anxiety by just not caring anymore. When I’d feel a panic attack come on I just thought “whatever, this is the millionth one and I’ve made it through the rest”. Took me a LONG time to get that way, but I haven’t had a panic attack in getting close to a year now.
Fr, a doctor told me this strategy and it didn't fix my thinking about things that make me anxious, but it fully beat panic attacks for me. I rarely get them anymore(it's been around 6 years) and if I do have one it lasts for like 10 seconds and I don't react to it other than thinking that this is just a panic attack and I'm not gonna give it attention. I get like 1 a year now. Definitely fixed it.
For me, it was this and working as a cashier. I believe it was exposure therapy. I made myself do the anxious thing every day until it stopped bothering me
I'm working on one month since having one still get anxious alot tho meds are helping congrats
@@dxrkknxghts it helps a lot with anxiety disorders especially, but not as much with more specific phobias/anxieties. If it's more specific, then there needs to be gradual exposure to that thing, to demonstrate to the mind that it's safe and ok.
@@subzoronltd7779 Yeah definitely. Exposure is a huge thing. Mine is a specific anxiety and exposure to it along with this panic attack strategy has helped me along so much.
Anxiety happens when you think you have to figure out everything all at once. Breathe. You’re strong. You got this. Take it day by day.
U are right
Thank you.
my anxiety isn't like that, I have emetophobia soooo it happens when anxious thoughts come into my head
thanks..it helped..really thank you so much
@@ameliaelizaax2895 me too,well the part about anxious thoughts.There is hope for us yet!Hugs.🤗
"Do the things you are afraid to do" or "seek discomfort" are the 2 mottos that have helped me overcome my anxiety.
I have irrational fear of slow death/human loss and guys.
What about a roller coaster 😂
@@nylakhan5658 I tried that once, never again! 🤣🤣🤣
@@zildian1983 I suffer from anxiety I would really like to speak to someone as it affects my daily life.
@@nylakhan5658 what are your fears?
My anxiety used to be so bad that I thought that I wasn't able to do any sort of activity without first taking some kind of opiate/pain pill. Thank God I'm able to do things without now and have been sober for 1.5 years. Hallelujah! You all can do it too! I have faith and believe in you! ❤️
Please pray I can stay sober. If I relapse again I may die. Last year I went three months sober. This year 2 months then slipped up. Never been a daily user. It’s alway once a week I break. I know what I have to do please say a little prayer for me thank you
@@ThankyouJesus81 May The Grace Of Jesus Christ The Love Of Our Heavenly Father And The Fellowship Of The Holy Ghost Be With You And Your Family Forever Brother 🙏🏼
Good for you I had that issue too
Do you remember how hard it was to be able to feel something uncomfortable without opiates?
🙏
It’s the fear of anxiety that is the problem, not anxiety itself. When I realised that anxiety is the same physically as excitement and that it’s just how you frame / perceive those feelings... things changed. Don’t fight against it, meet it with love, acceptance and open arms. Don’t ignore your thoughts, welcome them but don’t hold on too tight to any of them. Remember, you are the observer, not the thought.
Yeah you are so right
@@suriyasuriya-bz9ev i would say to fully accept the thoughts because that way they go away. What we resist persists
I love this x
@@shannane5171&
In other words, Give Yourself a Break. I like what you said about anxiety and excitement. My son who had crippling anxiety did this same thing and he’s working and has his own place.
When your brain is learning about your brain
I kno right 🤤
Lol
Learned
The brain named itself too 🤔
Lol
Psilocybin saved my life. I was addicted to heroin for 15 years and after Psilocybin treatment I will be 3 years clean in September. I have zero cravings. This is something that truly needs to be more broadly used in addiction treatment.
A lot of people have testified about this and I really want to give it a shot. I put so much on my plate and it definitely affects my stress and anxiety levels
The Trips I've been having have really helped me a lot,I finally feel in control of my emotions and my future and things that used to be mundane to me now seem incredible and full of nuance on top of that I'm way less driven by my ego and I have alot more empathy as well
Shrooms was the best trip I had. It was an amazing experience.
Dr.spores is the best, he's been my supplier for anything psychedelics.
Be careful with the scammers in these comments. Do not buy anything from them or the ones they recommend on Instagram.
First time in my entire 24 years that I feel like my trauma, anxiety and struggles are VALIDATED! Your videos have changed my life and I am currently on a huge journey to help myself. THANK YOU
I m there with you. It s so hard but I can t see any other way.
Im 24 too, it hit all at once, it’s horrible. The despair, the hopelessness, the regrets, the guilt, honestly I want out sooo bad. But I can’t. Will life ever get better
@@markcannon8522 life will get better.
To everyone here esp those in deep despair now...praying to Jesus and feeding on his verses from the Bible can strengthen you each day. Call on him. He will never leave you nor forsake you. God bless you all
Avoidance feeds anxiety, so very interesting and true.
OH yes! very much so!
Anxiety creates avoidance too lol, it’s a paradox until you have a good mindset and take courage
@@icarus7552 Oh yes. Like depression and isolation and loneliness, which then leads to more depression, etc... it's a spiral going downward unless you can pull yourself out.
S W Like a rabbit hole lol, yeah it’s really awful
So true. Like feeding a monster. The more I pay attention to it, the more real it feels in my brain.
i’m so grateful for this comment section. key words: self acceptance and reassurance. thank you all for sharing your stories, it helps me truly.
Are you suffering in anxiety like me
To anyone who is struggling right now:
it doesn't have to be and it won't be like that forever. I used to be so anxious and depressed and I thought I would never experience anything new because I was so afraid. But the thought of not doing anything with my life terrified me too and that's what kept me going. I'm now much older, anxiety comes and goes but I'm happy and I meet new people and do new things all the time! 🥰 u can do it! ❤️💪🏼
Anxiety still annoys me and overwhelmes me a couple times a week. But I feel way better day by day from eating healthy and working out 5 days a week! Disciplining myself has helped greatly! It makes you feel like you’re in control!
Thanks for sharing! Makes my current experiences (overwhelm etc) feel less lonely
• Step 1: Exposure yourself gradually
• Step 2: Change the way you see the situation
• Step 3: Face the fear
Just be mindfull not identifying yourself with what the thought says , youre not what the though says youre going to be , cut the link, pratice not following the thought ,mindfully, youre welcome guys
How can I use exposure therapy and face the fear if by law they have made us not allowed to see people because of this corona virus going around, any other techniques?
@@djmurcs face the fear of hunger. Fast. Face the fear of isolation, dread and illness. Its just how you choose to view it.
@@djmurcs depends on the fear/anxiety. If its social, deconstruct what you really fear and establish the worst parts. If you fear others watching you, you could post videos on social media. Before doing so, you could set out some hypotheses of what you think will happen. Afterwards, you could sit down and evaluate what actually happened. Did what you fear actually happen? Etc. You could do this with other things too, if you fear looking sillyor embarrassed you could build up to posting silly posts online. These are some really simple ideas that may work online given the current circumstances. Hope this helps.
Ryan A yes
This lady has a calming down effect when she speaks
True
Agreed 👍
indeed, its a gift
Yes
I've been having an extremely stressful and anxious period in my life. I've recently tried cold water therapy sitting for 2 minutes in a freezing cold pool of water in a mountain creek, afterwards I was a different person. I now take cold showers during my sauna sessions, I highly recommend it.
Maybe freezing water calms the mind because the mind is distracted and focusing on the discomfort. Thanks for sharing this!
That’s awesome . Thank you so much for sharing. I’ve studiesd wim hoff . I’m happy for you .
Thanks for sharing
What the.....?
The cold water activates the vagus nerve.
Check it out for yourselves
This saved me from my biggest panic attack I've ever had. God bless.
Fear of abandonment, rejection and embarrassment while also pushing everyone away. It’s lonely out here 😞
Leonard, you are not alone. This used to be my life, now I'm a therapist, thanks to good therapists. There is good help and much hope. Reach out and Hang in there!!
I feel you :(
Isn't this the most backasswards way of being. This is me in a nutshell. I am deathly afraid of being alone. But i don't want to be around anyone when i have high anxiety moments.
I get it
I feel you
Matthew 6:34 “Therefore do not worry about tomorrow, for tomorrow will worry about itself. Each day has enough trouble of its own.”
I need you to help me about my worry.
For example: I always get afraid of loosing money in stock market and get anxious I will loose all my money. I always feel once I recovered my money I will be cool. Until I recover I live in anxious period. How can you advise
Past and future are merely a construction made up by humans.
The only thing that really exists is this very moment and one should always try to experience it fully and conciously feel it.
@@factviews8474 stop worshipping money
@@factviews8474 - Is it really necessary to play the stock market? Your life is worth so much more than the things of this world.
I think relationships are a major component to anxiety and happiness. Especially a relationship with the One. 🙏🏻
God Bless, protect, aid anyone going through anxiety 🙏❤️
This therapists voice is warm and very comforting. I always feel reassured.
I have been doing personal development for 6yrs now and I'm a certified Master Practitioner of NLP, Hypnosis and TLT and I must admit; it is one of the simple and effective video on anxiety I have come across in a very very long time! Bless your soul!! 💐👏
Things I found helpful in dealing with anxiety are: acceptance, be grateful for all the little things you have, focusing on breathing, meditation and outdoor activities. The most important of all is to be grateful. While anxiety puts us in a constant state of fear, gratitude gives us peace and joy.
Thank u
This is too annoying,I have had minor ocd when i was more younger but It started around 1.5 years back. I was having fear that if i don't do this something bad will happen to family members or something bad will happen in general.
Then it was number based theme, i mean i had thoughts to do things for a particular number of times and it was so annoying. Then since last few months some other things came like checking windows of room again and again that someone is not looking at me.
And recently due to a fear that someone has tried to do something bad to me a thought again and again comes that something is coming from back some bad energy or something and I have to fight it and change my thought and it exhausts a lot, takes a lot of time and disturbs focus
Can you please help in how to fight this and remove it.
Thank you! I've wasted twenty years going to five different therapists and not one of them ever mentioned these techniques. CZcams is such a gift!
If you liked this video, you may also want to check about this video about which nutrient deficiencies can cause anxiety! Hope it's helpful! czcams.com/video/GjeEG_B2eiE/video.html
You are so gifted Emma!! Your ability to break things down into understandable, doable parts is so helpful. Fellow LMFT here, and so incredibly grateful for your channel. I refer many of my clients to your videos.
"Your world shrinks". So true.
Sad but true
What scares me is that I have everything I could ask for in life and my family loves me but I still have anxiety...
callmehina it’s okay forgive yourself and work through your anxiety
Anxiety will be with you until you become calm
I'd get checked out you may need medication
I think that isn't important for anxiety. Just because someones life is "good" and save it doesn't mean that you can't get mental health issues. The brain is too complicated for that logic xD
There might even be things you haven't processed/things your subconscious isn't okay with that you haven't realized yet. It's okay your feelings are valid and you can get through it. The only way out is through so just keep swimming :)
You are amazing! My daughter has severe anxiety about school and grades and this will help me in my working with her to overcome it. Now we BOTH will have a much better understanding and I am sure this will help us move forward. Thanks!
Definitely sharing this with my sister. I love her so much and want to see her be able to live life normally. 💗 I was able to conquer my anxiety and she's a lot like me with strong will power so I know that she can do it too. Just takes time and effort.
How did you conquer please share
Well done doctor, my personal experience to overcome from anxiety is to follow below steps
1. Deep breathing
2. Don't avoid fear
3. CBT practice
4. Positive affirmation
These steps will developed new nuro patterns.
He man what is cbt?
@@ricoevangelista170 Cognitive Behavioral Therapy
Currently doing all these. My psychologist said that I should celebrate my progress no matter how small they are. But there's this fear that I might go back from the start, it's like a fear over a fear...
I really hope everyone overcomes their anxiety! Whoever has it you can do it. I am working on mine and its been so hard. I’ve been anxious just for being anxious this past year. Especially with the pandemic it made it even worse because I was able to avoid going out and stuff. My brain has drove me crazy with it and I wouldnt ever wish this on my worst enemy. It really can be the worse thing ever and some days are the worst and can make you feel like you dont want to live at all. But i’ve been trying to be in control again and I know gradually I will make progress. I wish everyone below the comments who has anxiety, that one day you guys will overcome it. We can do it :)
i relate to this comment so much.....i have gotten so much intrusive thoughts bc I’m always home and my mind wanders when I’m not doing anything...
How you doing
Are u better?
@@tonjo575 well I’ve been to therapy and been working out and meditating. I’m making progress but some days are harder than others. I’m beginning to not fight with my inner thoughts as much and just learning how to breathe better too. Its a mental battle everyday but slowly i will get there :)
@@NocheiLuce good job
You got this :)
Just started watching these and omg….they are helping me realize the root of my GAD. It’s been eye-opening to learn not only how to calm myself, but how/why I got here in the first place. Thank u so much for sharing ur wisdom and expertise. I’m in therapy and on medz, too, but ur videos have helped me make HUGE progress on my own, and frankly, given me hope. 🙏❤️
Thank you. Simply acknowledging anxiety and embrace it not fighting it brings it down. Great teaching🙏
I beat my sleep anxiety by saying: "fuck it, if I die of sleep deprivation, so be it." And my sleep actually normalized and I now can sleep decently. Beating anxiety is actually going on a downward spiral all the way in your mind, accepting it and living it.
This works. Many years ago a counselor told me when I’m having a panic attack say “bring it on”. Eventually I just started saying “fuck it I don’t care anymore” and it would make it stop. That that worked for years.
Now I have developed severe OCD after a prolonged traumatic event and I can’t seem to get a grip on the anxiety/panic anymore, but for many years saying “fuck it” really did work.
I was at the store I had anxiety attack and I told my mom I gotta get outta here but then I thought "actually no" and then it stopped lol
@@soulplexis czcams.com/video/ZSm6dzoSsxk/video.html
Check this to video this technique of meditation brings back the balance emotionally ,physically, spiritually..As well as You awaken your dormant energy
*snap* nice
I'm going to try this tonight!
I've watched a lot of videos on anxiety. Never came across any that offers practical solutions like this one. Love the way you explain things. Makes a lot of sense. Gives me hope.
Polyvagal Therapy: e.g. Stanley Rosenberg, Deb Dana, Stephen W. Porges, Peter A. Levine
Europe Zacbol …
@Europe Zacbol She has a lot of videos on different grounding exercises. Try and see what works for you. If nothing helps, you could try meds.
If you're interested in practical solutions, you may want to know that certain nutrient deficiencies can cause anxiety! Medications such as birth control can deplete magnesium and vitamin B6, both of which can lead to anxiety. Vitamin D deficiency can also cause anxiety! For vitamin D deficiency, you may want to plan a location in a sunny place, buy a sun lamp, or supplement with 2000 IU/d in the winter! Just make sure to check with your healthcare provider before beginning any supplements!
Proof God exists: czcams.com/video/QaY5Vv-bvl4/video.html
As a young adult going through a bout of crippling anxiety, these videos are increasingly helpful. Thank you so much
Emma’s videos are pretty awesome. Gives me more answers to the WHY’s. Glad google pointed me towards her videos.
My mental health has improved this year, largely because of the work I am doing with my brilliant counsellor and partly because of my own online learning, particularly from videos like this from Emma and other CZcamsrs. Not only has it improved my wellbeing but I plan to train as a counsellor/therapist because I have developed such an interest by watching these kinds of videos.
I feel like I'm over coming anxiety just by watching this 😂
Lol
You are
That’s how programming starts.
I known.. but the anxiety is real we have at least respect it cause it can happen to any one.
I have it for 2 year ready .. guess what.! Now the anxiety create my apnea so when I have Apena attacked
The Apena sent a electric signal a shock signal to the heart,
Hurting my heart badly 💔.. thk to God 🙏 you not suffer of this.
TKS..
@@thomaslevy9985 hope you will get better soon
The brain is such an amazing organ. It's so cool how much it's able to change and grow. I love that we have the power to dictate how these changes can happen with a little effort.
I watched this on a whim and thank God I did. My anxiety with school starting back up has been awful. I followed your tips and after one day I feel so much better. I feel productive with my work, and am taking this one day at a time. Finally going to check my email and order my textbooks. Thank you I'm so glad I found you!!
Sometimes it is really difficult to differentiate between a trigger and anxiety. I've worked through both. We have to put conscious efforts in recognizing and acknowledging them. If we deny then definitely as you said being avoidant increases our anxiety.
Thank God for neuroplasticity. Applying the tools I learnt from therapy and what I gathered from self-help.
Anxiety is excitement for me this time. Suddenly, my body knows it’s okay. We can reframe our attitude towards anxiety and befriend it. 😃
Awesome video.
This video and comment section is so wonderful! Look at humans trying to help one another. My heart feels such joy.
Writing therapy has helped my anxiety a lot. But it was writing about the actual source of my anxiety (scarred family relationships and gaslighting). This helped me confront the issue and retrain my brain on how to handle uncertain situations. Am still on the journey but it’s really helped me open up.
That was the most simple and logical explanation about anxiety, even my mind couldn't say anything about what you said, more like "ok, she discovered our Strategie" 😂
Thanks for the explanation!
I was looking up the amygdala, and fell into this one. THERE ARE NO ACCIDENTS. This person is GREAT and giving over info, in understandable terms (with meaning). A true sign she understands the material thoroughly.
This video is the only video that seemed to actually help me! I get very anxious answering questions in class and reading to the whole class (books), my heart starts beating really fast, my palms get sweaty and my voice gets really shakey. I used to avoid talking in class at all means, but now Im going to face my fears and gradually improve my anxiety step by step by talking in class until I feel less anxious doing it. Thank you so so much, you have no idea how much this video aided me
Honestly this video gave me the first step to heal from my anxiety and fearful thoughts , my anxiety disorder started in October 2019 and since then ,my life turned to a living hell , fearful thoughts of my past and anxiety .... and now i started to accept , imagine and interact with acceptance the fearful thoughts ..... since from the first hour of doing that my anxiety started to decrease .
Accept your thoughts , accept your past , interact with the thought , believe that whatever happened was meant to happen , you done your best , believe that whatever thought your brain is giving you is to protect you , keep repeating the acceptance of whatever that fearful thought is telling you .. no matter what you have PTSD , OCD or whatever , they are all based on one thing ... FEAR ..... and to beat the fear you MUST face it , accept it with love and forgiveness , Imagine that fearful thought with its worst scenario and accept it , you`ll see a huge relief from anxiety , keep doing it till your brain will create new Neuro plasticity ....... that's the golden key .
People like you are so much needed in life of people suffering with mental health problems
Omg, you're fantastic! Thanks so much! ❤ 👌 👍
Notes 📝
0:14 Woah
3 steps to take control of your anxiety:
1:30
1:50 (If you want to change how your brain processes anxiety)
*Three principles of anxiety
#1. 1:56 What is anxiety?
#2. 3:07 Disordered anxiety
#2-a. 4:09 The second variation of disordered anxiety
4:40 What causes anxiety?
The anxiety cycle
5:46 "Every single time that we avoid a threat and survive, our brain thinks, 'Let's do that again'".
#3. 6:20 Avoidance feeds disordered anxiety
7:41
8:57 3 big steps to intervene anxiety:
#3-1. 9:32 step1: Make an exposure hierarchy
#3-2. 10:02 step2: Change your rules
#3-3. 11:17-12:30 step3: Face your fears
thank you... you literally helped me through a severe panic attack. I've been suffering from pseudoseizures and it terrified me once I researched it and found that it was a real thing that was happening to me...
learning to live with anxiety has been super tough, especially with the world around me telling me to suppress it. I never even considered accepting it and rewiring it...
This is definitely a video I'll be visiting in the future.
I've been stuck with this exact problem to a drastic degree for along time. This information was so impactful and explained so well.. thank you! I wish I could have heard this way sooner in life.
Have u applied this? How are u doing now?
@@edithzamora2220 I am indeed slowly improving. The breakthroughs are.. sparradic lol 😅 but indeed it works.
Thank you for this informative presentation.
My anxiety is taking care of my mom. My hands shaking, heart racing! I just can’t face her knowing the past bad experiences will come back!
Thank you so so much, this is the best advice i found so far on internet about anxiety. I have to do this and i will do this!! I will break free from this prison of fear
Thank you so much for this. Really one of the best explanations I've ever seen on this. The focus on how avoidance creates more anxiety is wonderful. But the confirmation that neuroplasticity works is the most important to me. I suffered extreme anxiety for years due to child abuse and neglect. After the crash of 2008 I went into a hardcore spiral. Daily CBT helped me overcome the worst of it. I kept doing it for a few years to overcome many fears and traumas - I believe I did 're-wire' my brain to be much less anxious. Working calmly through the corona-virus era proves that I did make substantial changes that are now benefiting me. Thanks for bringing this good news to other people. This really works.
WOW I am 32 years and in the past 32 years I have been pushing Anxiety aside because I thought it was normal and it ruined my life, but haha that fact that coming here and watching the video and started to applying knowledge, My life started to change slowly, so it was not normal at all , you are great thank you for the video and We all going to overcome Anxiety!
I started learning piano at 27. Now 37, I can tell you it made me realize how much I wasn’t able to focus. (On learning anything)
Thank you, this video made me realize that I tend to blame my anxiety on the fact that I am introverted, highly sensetive and an empath and that way let my anxiety worsen. I just sent a message to my therapist explaining exactly that. And its a huge step for me because I always send short messages with no context. You might have actually sent me in the direction of recovery. Wish me luck!
Until I had a NDE , i never knew how bad anxiety can be,just listening to you lifted my heart and gave me release from such a terrible disorder.Thank you so much!!!!
I have been practising the Mindfulness of Breathing technique czcams.com/users/postUgkxIIDVgnLN8pF_fPOyoZ1nTjbLvvZcib6r as taught in this CD for about 2 years having read about it in Paramananda's Change Your Mind book and taken a real liking to it. However at times I struggle to remain focused on the breathing and thought that at such times this guided version might suit me. So after two years I finally decided to buy it! The first 7'24 of Track 1 of the CD is a body relaxtion which I do not use: I don't like body relaxation techniques and I find 27' just a little too long for meditation. The remaining 20' of gentle, guided meditation helps me tremendously to relax and stay focused. I find him's voice very soothing and whilst he is present to guide you through the 4 stages of the meditation, his presence is not intrusive or distracting. For the past two years I have tried to follow this technique as best I can with gentle meditation music despite music not being recommended. Having used this CD a couple of times I think I will try from now on to adopt a new routine of no music and just this CD as I find it so helpful. I realise now that the music really is distracting and I have enjoyed listening to the ambient sounds around me which I am normally unaware of. I can not comment on the other 2 tracks of Metta or Walking Meditation as I bought the CD solely to help me with the Mindfulness of Breathing and it does just that - very effectively. In my opinion this CD is money very well spent as it will guide you through a thoroughly useful and beneficial meditation technique and I don't think you can put a price on that.
"When you experience something, and you don't die, your brain tells you it's safe"
I genuinely laughed, because it's so simple, yet so true. I've denied myself a lot by falling into the cycle. However, by comparing something like comically exploding to the actual worst case of her saying no, it makes the concern feel trivial. Now I begin to feel like things like that aren't a real risk anymore.
Great work! The level of detail explained to understand your anxiety and how it works against you is fantastic! looking forward to more such videos.
Thank you so much for this! I’ve been hiding from my anxiety and stress for too long and I’m now physically exhausted
No more palpitations!! No more heart racing!! Goodluck everyone!!
How?
@@Julia-mq1zp just relax your eyes, like you were about to sleep. It works for me-)
Proof God exists: czcams.com/video/QaY5Vv-bvl4/video.html
@@Julia-mq1zp proof God exists: czcams.com/video/QaY5Vv-bvl4/video.html
@@Julia-mq1zp how God wants us to dress and look outwardly: czcams.com/video/Zfy5vGMygtc/video.html
Last year I figured out that if channel my energy into doing something productive for myself, I don’t give anxiety a chance. I did this after every unpleasant and uncomfortable situation that I had to face. But recently realized and this video confirmed that I was avoiding the “problem” and not confronting it. This changed everything for me, I shifted from victim mentality to tackling those crippling thoughts head on.
This video was incredibly useful for me. Especially using “the alarm” For good and not thinking of anxiety as a bad thing.
Thanks for such a clear explanation of anxiety and how to manage it. Your communication and presentation skills are great. Really appreciated
i have really bad social anxiety and it gets in the way of my every day life. i’m unemployed, have no friends or a relationship because of it and i’m over it. i’m tired of feeling anxious and terrified whenever I leave my house. like i get anxiety from even talking with my own family, i can’t keep living like this so this week i am going to start an exposure hierarchy and see if this helps me!
Hope you are doing well with that good luck
Hey TypicalNora, how are you doing?
@@swirlingfudge hey, i’m feeling pretty much the same as when i posted this comment. my social anxiety is still pretty bad but im still working on it and hopefully getting a bit better slowly. thank you for asking
@@Lalabooey hello. What are u doing to help urself? Are u following a routine of sleep diet dressing well and exercise? Socializing is anyway difficult these days, how are u coping?
@@Lalabooey do you have anything that u r conscious about urself? Any physical feature? Any past trauma(fear of rejection, isolation, abandonment)? Or have u faced it everm
£100s later on therapy and a free video on CZcams helps me more. Thankyou so much.
A great video. Be careful what you feed your mind. To feel better reduce negative thoughts and overthinking. Avoid comparing with others, daily morning sunlight walks, reduce negative social media and avoid constipation as it affects the mind instantly. 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 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, in college, at work, taking a walk, when reading, etc.etc. Like me, make this a lifetime daily habit to have a better life. Best wishes--Counsellor.
Thank you for that. :)
This. Is literally. Therapy in a nutshell.. my god how did I not find you before... This is exactly what I'm working on with my clinical psychologist. It works guys, it takes a lot of work and time but it works. Thank you for the video.
The point about avoidance is a truly great one, crazy i haven't heard it elaborated on before!
Yep, our society is all mixed up about mental health and anxiety, they essentially encourage avoidance in the name of empathy, but it can be really harmful.
This was amazingly influential on me and the journey I'm on. Just wanted to say thanks
I never comment on videos but this one really helped me a LOT! I just want to send you a big and warm thank you, you are truly changing others peoples lives to the better. We need more people like you in this world 🙏
The most practical and simplest video I ever came across on anxiety. I can understand where my problem was, I avoided anxiety and performed grounding activities, now I know what my exercise should be. Facing my fears a little by little.
facing you fear and finding out the root cause will help you find relief
Overcome kr lyee??
I wish they taught this in school. After feeling depressed and anxious for years, I didn't have much hope that I'd ever feel better. Now I feel more in control, and motivated to put this advice to use! I'm so thankful for this video ❤
you got this. you can do it!
How are you feeling now?
Mental heath should be a subject in schools. At all levels to varying degrees. Maybe if children were given the knowledge upfront they could avoid some of the damaging behaviors that lead to anxiety later in life. Knowing what resources are available is paramount in schools too.
@@deannailiano4132 you right
Your videos including this one are really really helpful.
You explain scientifically and give solutions which literally can save one's life.
Thank you.
You are sooo good at explaining this stuff! I love you! You are changing lives!
Best description about anxiaty I've ever heard. I'd get so much anxiety about driving that I didn't get my license till I was 30 years old and I still struggle when there's a lot of traffic. Anxiety sucks 😏
Barbie latina same I cannot drive
My 22 year old son had so much anxiety when driving he quit 4 years ago.
Liz R at least he tried but I cannot drive for more than 10 minutes 😩😩😩
😔
Recently I have had a rebound in my anxiety and this video was a huge help to get me back on track!
You are the best therapist i've run acros for now, i am very very gratefull you are sharing your knowlegde. Also the calm way you do, it's really inspiring and helpfull, thank you so much!
Wonderful video, I completely prevent panic attacks by telling my brain to stop or telling the attack to go away, once you learn that panic attacks aren't going to kill you you can control them, another link is that a panic attack proves your very alive and your brain is firing wildly, it's empowering once you learn that control and yes I learned to face my fears it can be very hard but it's like jumping off a wall, your scared at first but if you do it safely there is no fear the second time around.
I have “general” anxiety disorder... SO many thing make me moderately anxious all the time, and other things that create severe anxiety. Most my anxiety is somatic now. But, doing this to one by one address things/places/situations/emotions that make me anxious would take more time than I have left! 😢
Thank you for sharing! This has really helped me understand a loved one. I don't struggle much with anxiety, so I have struggled to understand someone I love who does have anxiety. Your sharing makes me feel like I comprehend more of why she is anxious and hurting. I feel more compassion for her and maybe I can be of more help. Thank you
Respect to you for seeking knowledge to better understand a topic you don’t personally experience. If a loved one of mine did that for me, I would be so grateful of the support. ✌️
I suffer from depression and anxiety. I often thought "why is there no manual by nature on how my mind is working". now i found it. Thank you.
I had an epiphany two days ago that something isn't right. (Other than my 4 year old daughter) I avoid any possibilities of connection. All that kept running through my mind is something is literally wrong with me. Worst feeling ever! I'm really going to expand on this and hopefully make a change in my own mind. The video is VERY HELPFUL!!
Perfect example of getting over my fear of elevators (I got stuck in one when I was a teenager for three hours) I could hardly even look at an elevator for many years. Eventually, I moved into an apartment with a friend, and he lived on the 8th floor. Everyday I would walk up and down the stairs completely avoiding the elevator. This was so tiring. I took a leap of faith and used the elevator. Nothing happened. I eventually started using the elevator everyday. Now, I don’t even have a second thought when I use one. It’s not scary anymore, and even if I think about getting stuck again, it doesn’t scare me 🤷♂️
i use them but they still scare me and i'm always tense. elevator-vertigo combo :) worse the higher the floor. but there's no way i'm taking stairs to the 10th floor either. my luck is having to go to a high floor is very rare. and those glass elevators.. like hell i'm looking through. One day i'll have to go on a glass floor elevator to a reeeally high building and my soul will escape my body but i'll do it hahah
TenTonKoala same thing happened with me👍🏽
My friend got stuck in the elevator 7 times. I would NEVER take elevator with him, the chance we get stuck is high 😄😄And anyway he is scared of taking elevator till now, and also airplanes.
This is the best way to explain anxiety. Thanks for the video
Re frame !!!!!
Great video. I started dealing with a huge increase in my anxiety after the pandemic started and I actually managed to figure this method of facing my anxiety on my own. I was getting to where just going outside was difficult, but I've started to get better at managing it by taking incremental steps. Glad to know this is the right approach
I didn't want this video to end. Thank you. I'm gonna watch it again to take notes
agoraphobia, I shall beat you!
Mind-blowing! This is the most tangible explanation & advice I've ever come across. Thank you.
Thx, on the video on anxiety. I'm 51 and have dealing with all my life.
As a person suffering from anxiety disorder and panic attack, a few days ago when I was giving a lecture to participants, i got a.panic attack and started sweating..naturally this is very embarrassing and awkward feeling..However I persisted and still continued and completed that lecture...while the lecture did not go well as per expectation, however I was happy that despite my panic attack(extreme sweating) and the embarrassing situation, I continued to persist by giving the lecture...
Your brilliant!!! Wish I knew this information 15 years ago. Thank you so much for caring about others enough to make this.❤️
This is great information. I've had anxiety problems most of my life. Traveling beyond my comfort zone is my biggest problem. Glad I found your channel.
A book that changed my life a long time ago: Feel the Fear and Do It Anyway
Author Joyce Meyer
No it was Susan forward
@@lifeann30 Do it Afraid
It's by Susan Jeffers. And it is garbage.
I've watched several videos on Anxiety. This is by far the most useful one so far.
Thank you for this video I’m going through healings at the moment and this video gave me a lot of realizations ❤️
You have no idea how much I laughed and felt relief during this video. I have been going through a spiritual awakening for the past 4 months now and have been feeling pressure in my head for at least 2 months. I will definitely be recommending this video to anyone going through a spiritual awakening as well. Because clearly developing anxiety is a possibility and literally watching this video released so much of the pressure I have been feeling😭🙏🏽.
The worst things are avoidance, escapism and coping. Just stay with the sensation, accept it fully and let it go. Do this many many times. It's not easy but that's the only way out.
Nah, that´s not the way. It tells you a person who has done it all his days and he also keeps feeling really bad. The change passes by other way.
@@franciscogonzalezlorenzo2474 which is?
@@Shreddios idk, last days i am thinking by finding its origin, but maybe there is no a solution and we have to live better we can with this
This is so hopeful - neuroplasticity. I am studying to become a SOMA Breath therapist/coach, and currently lead SOMA Breath sessions which has been the thing which has MOST helped my anxiety, most helped my fatigue and most helped me to step into a new reality that is very beautiful:)