Therapy in a Nutshell
So, You're Having an Anxiety Attack (The Calm-Down Method for Stopping Anxiety Attacks)
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0:00 Introduction
0:28 How to stop an anxiety attack
04:19 Name three things you can see around you.
Click the link below to access the transcript:
So, You're Having an Anxiety Attack (The Calm-Down Method for Stopping Anxiety Attacks)
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Therapy in a Nutshell and the information provided by Emma McAdam are solely intended for informational and entertainment purposes and are not a substitute for advice, diagnosis, or treatment regarding medical or mental health conditions. Although Emma McAdam is a licensed marriage and family therapist, the views expressed on this site or any related content should not be taken for medical or psychiatric advice. Always consult your physician before making any decisions related to your physical or mental health.
In therapy I use a combination of Acceptance and Commitment Therapy, Systems Theory, positive psychology, and a bio-psycho-social approach to treating mental illness and other challenges we all face in life. The ideas from my videos are frequently adapted from multiple sources. Many of them come from Acceptance and Commitment Therapy, especially the work of Steven Hayes, Jason Luoma, and Russ Harris. The sections on stress and the mind-body connection derive from the work of Stephen Porges (the Polyvagal theory), Peter Levine (Somatic Experiencing) Francine Shapiro (EMDR), and Bessel Van Der Kolk. I also rely heavily on the work of the Arbinger institute for my overall understanding of our ability to choose our life's direction.
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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[موسيقى] إذا كنت في منتصف نوبة قلق ، فهذا الفيديو لك. قد تشعر بالإرهاق أو الخوف. ربما كنت ترتجف ، تبكي ، تشعر بالغثيان في معدتك. أو ربما تشعر بالضيق أو تحب الهروب. سأوجهك خلال عملية تهدأ. الآن ، ستكون بخير. سوف تمر هذه المشاعر. انت تستطيع فعل ذالك. فقط لاحظ أين أنت. ما الذي تشعر به من حولك؟ قم بتسمية ثلاثة أشياء يمكنك لمسها ووصفها. على سبيل المثال ، قل ، "أوه ، يمكنني أن أشعر بنطالي. إنها ناعمة. يمكنني الشعور بالكرسي. إنه رائع." افعل ذلك بثلاثة أشياء. والآن ، هل يمكنك إبطاء أنفاسك؟ فقط أخرج الزفير ببطء أكثر. أنت بأمان الآن. أنت لست في خطر جسدي. انت آمن. الآن ، القلق غير مريح ، لكنه لن يؤذيك. لذلك هذه المشاعر التي لديك ، يمكنك التعامل معها. يمكنك أن تشعر بهم وتكون بخير ، وسوف يمرون. تمام. والآن دعونا نفعل شيئًا حسيًا. دعنا نساعدك على التأصل في حواسك. إذا استطعت ، اغسل وجهك بالماء البارد أو احمل شيئًا باردًا ، مثل مكعب ثلج. الآن ، إذا لم يكن هذا خيارًا ، فأنا أريدك أن تربت على وجهك بلطف. اخرج ببطء. لاحظ إحساس يديك على خديك وعلى جبهتك وعلى أنفك وعلى شفتيك وعلى ذقنك. فقط لاحظ كيف يبدو ذلك. في هذه اللحظة ، هنا والآن ، أنت بأمان. إذا كنت ترغب في ذلك ، يمكنك محاولة منح نفسك القليل من العناق. خذ نفسًا بطيئًا ، وإذا استطعت ، قم بالزفير ببطء من خلال أنفك. دعونا نبطئ الأمور. هل يمكنك الذهاب إلى مكان هادئ وآمن حيث يكون هناك قدر أقل من التحفيز؟ ربما غرفة نوم وحمام. أو اخرج لاستنشاق هواء نقي. أو ربما مع حيوان أليف أو مع شخص آمن. [موسيقى] بطء التنفس. إذا كان هناك مكان ما يمكنك الذهاب إليه وهو هادئ وآمن وهادئ ، فما عليك سوى إيقاف هذا الفيديو مؤقتًا أثناء الذهاب إلى هناك. إذا لم تستطع المغادرة ، فقط أغمض عينيك للحظة وتخيل ذلك المكان ، أو ارفع صورة لذلك المكان على هاتفك. مكاني الآمن في واد صحراوي جميل في الصباح الباكر عندما يكون الهواء باردًا وهشًا. هذا هو المكان الذي أذهب إليه في ذهني عندما لا أستطيع مغادرة المكان الذي أنا فيه. الآن ، مرة أخرى ، خذ أنفاسًا بطيئة قليلة. لا تحتاج إلى إجبارها. يتمتع جسدك باستجابة طبيعية مهدئة ، ويمكنك أن تريح نفسك من ذلك. قم بتسمية ثلاثة أشياء يمكنك رؤيتها من حولك. حاول تزوير تثاؤب كبير. هذا يساعد جسمك على تذكير عقلك بأنك في أمان في هذه اللحظة. خذ نفسًا بطيئًا آخر. سوف تمر هذه المشاعر. أنت قادر. انت تستطيع فعل ذالك. شكرا لمشاهدتك. لقد حصلت على هذا. يعتني. إذا كنت ترغب في معرفة المزيد من الطرق لتهدئة جسمك ، فلا تتردد في مراجعة دورة مهارات التأريض الخاصة بي. إنه مجاني ، والرابط موجود في الوصف.
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Fuck I love you! I'm in such a dark place. I'm sorry if I have ever been insensitive to anyone who talked about anxiety/panic attacks.
I'm now sitting in the middle of nowhere, crying, left my car god knows where and I need to be on a stage in 2h to perform a play for young kids.
And I'm so glad I stopped to say thank you after helping me not drive off road. It looks like it is possible to deal with it. I will do It. I will get better. Thank you comments. I think you made a difference. ❤
First and foremost I am in the middle of an anxiety attack (for many tragic things happening in my life) but I’ve always been connected to spirit and can pull the positive from anything – I’m mid attack and YouTube’d a vid to calm you down anyways came across this vid and I feel so much better! Your voice, aura and methods were on point THANK YOU! Thank you! ❤😊
i was having a really random anxiety attack in the middle of the night that i had no idea what to do i tried sleeping it off but i got a bad feeling in my stomach just trying to sleep i wouldn’t stop breathing heavily for some reason but after watching this i felt a since of calm i still dont know why i was so scared
I’m having a panic attack right now on the Shinkansen I think. I can’t breathe calmly, my heart is racing and chest feels tight, but I’m pretty sure if it were a heart attack I’d be in pain right now
I yawn a lot after I get I a big anxiety attack. It beats me down until I can't hardly hold my eyes open sometimes. really sucks. Can be feeling awesome one second then out of NOWHERE IT HITS, then thats all incan think about is the fkin attack and it makes it worse
Thank you😢 you don’t get it I have really bad anxiety and it makes me feel really scared and tense and strange. Those comforting words are helping throughout my attacks. Thank you.😊
This is so relaxing
"Anxiety is uncomfortable but it won't harm you!" The amount of times I said thank you after hearing that is wild
Mushrooms helped me process trauma that was triggering my panic attacks. One deep session with the right mindset and support did more than years of meds.
Thanks for everything you do. I can almost control them now after 20 years after I got back from Iraq❤
Thanks!
I’ve been dealing with anxiety for a while, but since taking Neurogenie Capsules from Planet Ayurveda, my stress has reduced. It’s been incredibly helpful for my neurological issues too.
Magical
When I have a panic attack I think that I can't breathe I am going to pass out I hope I can get through this
Thank you
Ive been having constant anxiety and stomache aches this past month and This video helped so much thanks a lot
Thank you , I was having a panic attack and this really helpd.
I can’t believe how much NEUROGENIE CAPSULES has helped me with my anxiety and sleep problems. Brahmi and Ashwagandha are perfect for mental clarity and relaxation.
Excellent!
Just watched this twice. Wow. Helped so much. Watching her others
Well that worked. Thank you.
ive had anxiety attacks since i can remember because of my housing situation with my mother and i didn’t even realize they were anxiety attacks till i went to therapy 😭
Thank you so much for this video. This has helped me when I needed it in the moment
OMG THE ICE AND YAWN WORKED
I love this video sm
Bullshit, when anxiety attacks come you nor anyone else is stopping it. We need to know what it is that is happing and learn a way to get though it.
Thank you. It just helped me a lot
thank you for the subtitles, i'm anxiety filled at the dentist and wanted to keep the phone muted
I had a small one just calm down
What if my safe place is the same place I have a panic attack over?
I have developed panic disorder that made me quit my volunteer job at an animal shelter recently. It’s a horrible feeling however I did quit using nicotine on st. Patrick’s day of this year. The animal shelter said I am welcome back anytime so hopefully I will get better without the nicotine and I can go back to my volunteer job!
“That doesn’t work, im sorry but I hate you. I’m not gonna do anything you say.” Is the things that’s passing in my mind. Is it anxiety attack?
thank you 🥺
Thank you this helped a lot. I had an anxiety attack out of no where in the middle of work
Love y’all! ❤
Love y’all! ❤
Thank you❤
Wasn't having an anxiety attack, but I was right on the verge of one. This video really helped, thanks
can someone give me some advice? i have a lot of experience with hiding my panic responses, so grounding doesn't work. im just breathing AND panicking. please does anyone know what to do? please? please god please
I’ve been going back to this video during my panic attacks. Makes me cry every time and it actually helps release some tension.
We are all in this together and we will get better ❤️🩹 I know it doesn’t seem that way when you’re in the middle of an attack but it will, look you’re reading this message now 😊 we are going to be fine
Thank you