Therapy in a Nutshell
Quick Stress Release: Anxiety Reduction Technique: Anxiety Skills #19
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Stress is the physical aspect of anxiety. It comes with things like increased heart rate, shallow breathing, muscle tension, stomach problems, and headaches. It's uncomfortable, but it can be treated. In this video I teach one specific coping skill that helps actually reduce stress and muscle tension.
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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 https://www.churchofjesuschrist.org/comeuntochrist/believe
If you are in crisis, please contact the National Suicide Prevention Hotline at https://suicidepreventionlifeline.org/ or 1-800-273-TALK (8255) or your local emergency services.
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امنحني دقيقتين وسأريك شيئًا عن التوتر. لذا فإن التوتر هو الجانب الجسدي للقلق ، ومشاعر الخوف. التوتر هو كيف يظهر القلق في أجسادنا. يأتي مع أشياء مثل زيادة معدل ضربات القلب والتنفس الضحل وتوتر العضلات ومشاكل المعدة والصداع. لذا خذ ثانية الآن وتحقق من ظهرك وكتفيك هل تشعر بأي توتر هناك؟ الاحتمالات جيدة أن تفعل ذلك واسترخِ. لا حقا ، استرخ. الاسترخاء! الآن بالنسبة لمعظمكم ، لم ينجح هذا الأمر على الأرجح في جعل الأمور أسوأ بالفعل ، لذا قد تشعر الآن بالتوتر بشأن الشعور بالتوتر ، فهذه هي مفارقة المشاعر كلما حاولنا جعلها تختفي كلما كبرناها ولكن جميعها لا تضيع هذا لا يعني أننا عاجزون عن عواطفنا ، علينا فقط أن نذهب إلى الباب الخلفي في بعض الأحيان ، لذا جرب هذا بدلاً من ذلك لاحظ منطقة من جسمك تشعر بالتوتر قد تكون كتفيك أو وجهك أو ظهرك أو ظهرك. الأيدي الآن سأطلب منك أن تميل إلى هذا التوتر ، لذا مع مثال الكتفين ، أريدك أن تحاول المبالغة في أن التوتر يسحبهما بقوة ويضيقان حول أذنيك ويقوي تلك العضلات تشعر حقًا أن هذه العضلات مشدودة وتمسكها لمدة خمس ثوانٍ ، إذا قمت بشد وجهك جيدًا ، الآن قم بتليين تلك العضلات وأخرجها ، فلنقم بذلك مرة أخرى. تحقق الآن بكتفيك. بالنسبة لمعظم الناس ، يساعدهم هذا على تنعيم وإرخاء تلك العضلات بطريقة لم يتمكنوا من القيام بها بمجرد محاولة الاسترخاء. وهذا هو الشيء المثير للفضول فيما يتعلق بالعواطف التي لا يستجيبون لها بشكل جيد عندما يتم تجاهلهم أو تجنبهم. غالبًا ما يطلبون فقط أن يتم ملاحظتهم أو الاعتراف بهم كما لو أن ضغطنا يقول "لاحظني فقط لثانية ثم سأنتقل" ولكن عندما نحاول باستمرار إبقاء عواطفنا بعيدة عن متناول أيدينا ، فإن مشاعرنا تتصرف أكثر مثل طفل صغير يقول "أمي أمي أمي أمي!" "ماذا او ما؟" وعندما توليهم انتباهك أخيرًا ، يقولون "لقد ذهبت إلى القصرية" وتقول "أوه ، عمل جيد ، أنت الأفضل" ويتقدم الطفل الآن إذا كنا نريد حقًا أن نختار عواطفنا كن على استعداد لقضاء ثانية والاعتماد عليها. علق أدناه على المشاعر التي تخشى الجلوس معها لثانية واحدة. شكرا للمشاهدة واعتن بنفسك! أنا متحمس للإعلان عن دورتي التدريبية القادمة بعنوان "كيفية المساعدة: أدوات قوية للمساعدة عندما يعاني شخص تحبه من مشاكل الصحة العقلية" سأقوم بتضمين بعض مقاطع الفيديو هنا ولكن الدورة التدريبية الكاملة موجودة على موقع udemy.com وستتضمن أكثر من 40 مقطع فيديو تعليميًا تحدد طرقًا محددة لمساعدة شخص يعاني من قلق الاكتئاب أو غيره من مشكلات الصحة العقلية
#Quick #Stress #Release #Anxiety #Reduction #Technique #Anxiety #Skills
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Am feeling stressed being alone
I'm afraid of:
being anxious,
having mental problems,
my negative thoughts,
being like this forever,
Not being happy
Not being understood
Not enjoying life.
I don't know how to relieve nervous tension, and sometimes I hurt myself because of nervousness. I don't want to take sedatives, because I'm afraid I'll become addicted to them. I want a solution, please.
Fear of
Dying
Failure (experienced)
Dream falling apart (experienced)
Just a week into Planet Ayurveda NEUROGENIE CAPSULES and my anxiety has drastically reduced. Brahmi and Ashwagandha really balance the nervous system. It feels amazing.
I am afraid of falling short of my own expectations, I am worried about everything that I did or Have to do around my graduation project I am worried on how to deal with my supervisor to make him cooperative instead of him going against me trying to make my project better I am anxious about all these decisions I keep making and I keep changing my mind and rethinking things I am not sure about what's the right thing , not sure which decision that I can make on my graduation project that will work out in this verry short term deadline I am too afraid the next Wednesday is gonna come and I am still unprepared mentally and physically and appearance wise as I haven't picked the fit for the day of discussion. I am too anxious to get bad grading and bad evaluation when I have put too much effort that was directed badly and all my work is lost, I am worried of not answering well and seeming like I don't understand, I am anxious it's gonna go similar to the first discussion, I am terrified of disappointing myself after I promised her great deal that we will make up for any past time I lost during the years for not working harder and not creating project during the past , I am so sick and tired of being this annoyed, angry, afraid , sick in my stomach, stressed, having too much at my plate that I know is simple if I had more time , if my supervisor is helpful and not a pain in the, if my teammate is more reliable than this , I don't wanna feel guilt anymore I don't wanna feel like I did a bad job all along I don't wanna be mad at myself again ! Last year I was this mad but it made me change drastically, if I get mad again It will just burn me because I already spent my energy and time and I don't think I have much 'anger/guilt to action energy' left
Struggling with OCD, I was searching for something natural to ease my symptoms, and NEUROGENIE CAPSULES have worked wonders. The combination of Brahmi and Ashwagandha really helps with my focus and mental clarity.
was very much helpful🙂
What if I fail to achieve I wanted to
Whenever I'm feeling angry on my friends because of stress, this helps a lot!
Changed my life,
Tq
😂 I like when you shout out RELAX!!!
I’m afraid of:
-Conflicted social interactions
-Change
-Losing the good things in my life
I've been using NEUROGENIE CAPSULES for a month now, and my stress levels have significantly reduced. The blend of Brahmi and Ashwagandha is amazing. Great product from Planet Ayurveda.
I’m afraid of:
1. Failing at school
2. Failing at the contest
3. Disappointing my family/friends/teachers
4. Being alone
5. Not ever having a boyfriend
6. Being ugly and fat
anger, I don't do well with anger. and leaning into that and spending time alone with it, I can't take it out on people, and if I try to take it out while I'm alone I'll end up putting my fist through the fkn wall, and everytime I feel stress, regrett, depression, loss or anything that isn't happiness. I get very angry that they don't go away so all I can do is go to sleep and bottle it up, there is nothing I can to that makes my anger feel any less dominating. so I'm sorry but respectfully that was 1 of the dumbest things I have ever heard
Thank you so much. I showed this video to my 8 year old, and he loves it. Me telling him how to relax and not panic has rarely worked.
He said it was like this video was really talking to him and made him feel better. 😊
Stress gives me ectopic heart beats all the time
Chronic gastritis due to stress any excercise yoga anything else
I am afraid of
Feeling so stuck as if I can only die to get out of the enormous challenges of life 😢
Anytime I'm stressed especially at work, im.made to feel im.not suppose to feel so. That's when it's really difficult for me to heal
Hair loss forced me to stress and leveled up my blood sugar
I'm afraid of :-
1. Feeling of having an serious health issue
2. Feeling left out (not fitting in the society)
3. Fear of losing someone I love
4. Trusting a person
5. Loving someone
6. Failure
7. Falling behind everyone
8. Feeling alone
I'm afraid of,
No one cares about me
Feels lonely
My chest is smouldering with stress how can I lean to it
im not even afraid of what i have to do i just cant do it and cant afford the diagnosis for the adatations and have to deal withthings that oftena re too much for me lmao
Planet Ayurveda’s Brahmi Vati helps reduce anxiety and improve focus. It’s the best product for mental wellness.
I’m scared of sitting with my stress indices myoclonic seizures
good job
Feeling ugly
Feeling loosed
Feeling tensed
Feeling low self esteem
Feeling rejected
Feeling loser😢
Emotions I'm afraid of the most:
– Fear of Losing friends
– Fear of setting Unclear Boundaries/Miscommunication
– Fear Of Maths
– Fear Of Failure
It's always fear,fear and fear haha.
I'm afraid of:
– dying
– getting sick / something wrong with my health
– failing my loved ones
Thank you for all you do.
Watching from nepal
Thank you, I'm a caretaker for my parents, you just taught me so much in a few minutes. You are a blessing to me. The scrunchy face really made me smile. I'm very thankful for your short simple trick. 🙏
I am afraid of my health problem , overthinking over my exams
I had unprotected sex w paid service woman and im scared of getting std
I got anxiety so bad I got headache digestive issue nasal congestion constipation shortness of breath and wat not
Je Je Bundelkhand
Upcoming new State of India
Je Je Bundelkhand
Upcoming new State of India
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