How to Turn off the Fight/Flight/Freeze Response: Anxiety Skills #4

Рет қаралды 1,072,089

6 жыл бұрын

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When the fight/flight/freeze response kicks in, the thinking part of your brain shuts down. Trying to force yourself to calm down rarely works. That's because your brain is meant to default to ancient survival responses like the fight/flight/freeze response.
In this video, I give an overview of how you can turn off that fight/flight/freeze response by using grounding activities to turn on your parasympathetic nervous system.
Check out my grounding skills playlist to learn 15 ways to turn off the fight/flight/freeze response: • Grounding Techniques f...
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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...
If you are in crisis, please contact the National Suicide Prevention Hotline at suicidepreventionlifeline.org/ or 1-800-273-TALK (8255) or your local emergency services.
Copyright Therapy in a Nutshell, LLC
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Пікірлер: 1 300

@user-ml4kf7bk9k 5 жыл бұрын

This is the channel I have been looking for. A well explained straight to the point exercise on decreasing anxiety. Great job! I'm practicing this for myself. As I can almost never behave in a social environment, and miss so many great opportunities.

@TherapyinaNutshell 5 жыл бұрын

Awesome, glad you find it helpful. If you struggle with social anxiety the book "Painfully shy" is packed with techniques to overcome it. But I'm going to keep posting videos here that are hopefully the essence of anxiety treatment, Emma

@sebasreartes 4 жыл бұрын

@@TherapyinaNutshell Hi! Do you recommend the Wim Hof Method?

@cliffkonkle3467 4 жыл бұрын

We all don't have somewhere safe. Sometimes suicide is the only way

@najeebshamsudeen9152 4 жыл бұрын

Hi I recovered from anxiety.but didn't recovered from burning through out the body and eyes.how it takes to a full recovery.plssa replyy

@matero30 4 жыл бұрын

I don't know where you live or what you're going through, but please know that help is available. Suicide is never the solution. Think of everything you enjoy, no matter how small, and never being a able to enjoy those things again. No matter how overwhelming things feel right now, think about the fact that it can all be turned around and you can look back years from now and be happy you learned how and that your life can become something wonderful that you look forward to every day. I know it doesn't feel like that now, and what I'm saying might even seem absurd, but I do get it, and people in unimaginably horrible places have had transformations and now love their lives and help others. Contact me if you want to talk.

@WellBalancedWallet 4 жыл бұрын

So happy that mental health is getting so much attention, nowadays. I hope this video can help millions, anxiety affects us all.

@lordvenus7999 4 жыл бұрын

@Hellboy internet give much knowlegde

@Stephie788 4 жыл бұрын

So true!

@hereshoping6992 3 жыл бұрын

Valium works better

@annapaterno4180 3 жыл бұрын

@@hereshoping6992 not for people who fear Valium (like me) right along with any substance that can cause so much more than fear.

@billmonahan6056 3 жыл бұрын

@sabinaloco1674 4 жыл бұрын

… I like her…she seems safe… strong.

@user-rb9wz8or1m 4 жыл бұрын

@A M lols

@hamala7437 4 жыл бұрын

Both questions were Egoic, pls correct if wrong

@omargonzalez6971 4 жыл бұрын

@A M same

@Dgehjeo 3 жыл бұрын

So true!! 😄

@celestescott4089 3 жыл бұрын

In crisis thank you much

@mildmanneredmercifulmouse1839 3 жыл бұрын

Something that helps me manage my mental well being is having a morning routine. Get out of bed quickly. Full body dry-brush towards heart. Cold shower. Brush teeth. Thank God for being alive. Key word being "routine" , and realise that we create ourselves and that we have the internal power to transform our mind set. Another thing that i think is the biggest thing missing in our lives is Sacred Ceremony. With spiritual intention and prayer incorporated in our daily life, we have a much better chance of making it through the day with good results.

@SweetStuffOnMonarchLane 3 жыл бұрын

Wow, that's awesome... except maybe the cold shower part!

@zachmoloney4853 3 жыл бұрын

what’s the full body dry brush?

@mildmanneredmercifulmouse1839 3 жыл бұрын

@@zachmoloney4853 so it's using a natural bristle brush (soft plant fibre brush) to massage lymphatic . It's done dry, straight against your skin and stroke the brush with a little bit of "downward / contact" force bringing all strokes towards your heart. It's good to run the brush all the way from finger tips and toe tips along the entire limb and complete the stroke on top of your heart. Make extra strokes along your neck and back of shoulders. It's a bit difficult to do it perfect and completely just on your self, but a brush with a long handle will help. They usually sell the brushes just in the super market wear the skin care / personal hygiene stuff is. Or a beauty shop. Or just online, just look up " body - brush " . It's really just a way of giving yourself a light massage that works incredibly well. And exfoliates your skin at the same time. Just remember, it's called dry brush, because it's done brushing dry .

@Love_To_Be_Love 2 жыл бұрын

Thanks you so much for helping me get out of survival mode 🙏🏽

@dinourbani4068 4 жыл бұрын

i have been suffering from general anxiety for over 30 years. power of prayer.... i came across your channel. i started studying your information yesterday and putting the info into practice. i am already feeling alot better. thank you

@GWsavedMYlife 3 жыл бұрын

A reason why telling yourself "don't be anxious" does not work, is that the brain doesn't recognize the negation. It's like "don't think of a pink elephant". The picture you get from this is a pink elephant.

@nadyssb 3 жыл бұрын

Exactly! I use to say, "I am safe" or "I am ok"... That makes me come back to the present moment during an emotional flashback and actually calm my nervous system.

@jewel7243 4 жыл бұрын

Just the title made me realize why I'm just sitting on the couch during the pandemic. I want to clean and sanitize but i feel like I don't want to move. Like I can't move. That must be the freeze response to anxiety. Wow! Thank you. I didn't know there was a term for it. I still feel that way but it's good to understand why.

@freetobememe4358 3 жыл бұрын

Jewel I thought I was getting lazy. For a year now I have to talk myself into getting up.

@jewel7243 3 жыл бұрын

@@freetobememe4358 Something that helps is writing affirmations on a tablet just before sleep then repeating them in your mind once you put your tablet down as you fall asleep. Something like "I will wake up refreshed and ready to start my day with a smile." Or "You will.." Like you're commanding yourself. I hope this helps and that you're doing well. Many blessings to you!

@twozen7383 3 жыл бұрын

Freeze mode can also be seen in nature. For example, if the baby deer is caught by the cougar, it goes into a freeze mode; so it does not have to experience being eaten. Nature gave us all a way out. The tough part about being a human is when we enter one of these modes(fight , flight , freeze) we hold onto the tension. We store the tension, experience, memory and don’t let go. Being stuck in that state anytime anything involuntarily triggers the trauma experience; hurts our ability to connect to the world, express our unique abilities into the world and destroys our sense of self worth. Learning what’s going on is the first step!! Any learned behavior or mechanism can be deconstructed or new tool can be built that are more powerful then the trauma!

@skyejacques 3 жыл бұрын

Somatic work is helpful, as is polyvagal work and exercises. Trauma release exercises. Acupuncture. I keep going into freeze because of the extent the control over our lives makes me feel "they" have won over collapsing the human spirit, intellect, etc. Then I have to do Qigong or something to release that emotion I created. Peace ☮️

@shyaaammeneen63 3 жыл бұрын

@@jewel7243 Reduce negative thoughts. Its quite simple. Your breath is directly related to your mind [brain] causing negative thoughts and anxiety For a relaxed life sit on a chair, back erect, hands on lap with palms upwards, eyes closed, be still and observe the sensations of your incoming--outgoing breath at the entrance of the nostrils for around 5-10-15 minutes or more. Don’t fight with your thoughts. Slowly negative thoughts will reduce and relax the mind. Deep inhalation-exhalation is not needed. Whenever you are free during the day or night before sleep sit or lie down, be still and observe your breath. Being still reduces negative thoughts. Make the above practice a permanent habit to have a good life. Best wishes and prayers. Shyaaam Sir. -Counsellor.

@jasonsands5881 3 жыл бұрын

Emma’s voice is grounding. It’s so soothing.

@margo5919 3 жыл бұрын

Love Emma’s vocal tone 😊

@irishelk3 3 жыл бұрын

It’s said in Zen, at least that’s where I got it from, that our resistance to our anxiety or negative thoughts is what results in most of the suffering. I also learned to balance a negative thought with a positive one. But to be honest if I’m having lots of negative thoughts it’s usually because I’m sitting around my house all day, no exercise, no hobbies, not talking to anybody, not getting out and about.

@aimeemariefournier1013 3 жыл бұрын

Oooh I am just the same. Stay ing useful helps so much too @therapyinanutshell

@aimeemariefournier1013 3 жыл бұрын

#calm

@jennifermiller1919 3 жыл бұрын

That’s why COVID lockdowns have been so hard. Especially in winter when it’s harder to get out.

@charmed1759 2 жыл бұрын

I feel mentally stale when I am home too much, but as soon as I go out in public, I get overwhelmed no matter where I go, even a park. Sometimes I will hunt down, plan and search for a spot in nature that I feel will be private and isolated so I can enjoy nature on my own but somehow, somewhere a human will find me and dominate the space. If I get myself a treat like McDonald's, I will take time to find a isolated car park and HELLO someone will literally park next to me or bother me in someway every 👏 single 👏 time 👏 so then I'm back at square 1 enjoying my privacy at home 😕 I don't mind interacting with people but 9/10 they are not aware or stuck in what I call the Matrix, Truman show or Sims game play and it draining for me but they walk away energicall6y charged.

@energyhealing11 3 жыл бұрын

Whenever I have a fight with someone telling me what to do and me not feeling worthy and enough I also start feeling ungrounded and anxious. It’s whenever we are around people who tell us what to do or are manipulative. From here I start worrying about future and past and unable to move forward . Love to everyone going through those things too✨❤️

@Psych2go 2 жыл бұрын

This is gold. Thanks for making these!

@fattieshattie8319 2 жыл бұрын

Love your content

@kbkawaii 2 жыл бұрын

Funny seeing you here! Hehe I love your videos too ❤️ your post today was so helpful alongside this video!

@LadyAlcinaDimitrescu 2 жыл бұрын

@daniel barucha Yes, it is gold to some people including myself. Not everybody has the same opinion, and you do not need to be rude while sharing yours.

@KenDBerryMD 5 жыл бұрын

Everyone forgets about the Freeze part of the F, F, or F response!

@TherapyinaNutshell 5 жыл бұрын

So True!

@biocykle 4 жыл бұрын

Fight, Flight, Freeze, Fawn, no?

@Starry_Night_Sky7455 3 жыл бұрын

I was thinking of another F word.

@worksmartlivehappy 3 жыл бұрын

@@biocykle Yes. In full it's: Fight / Flight, Freeze / Flop, Fawn / Friend

@sunshineslowking5025 3 жыл бұрын

You forgot fawn, Ken!

@marykissel9273 3 жыл бұрын

I love the way you get to the point without a lot of mindless chatter and give PRACTICAL suggestions and techniques to ground ourselves. Straightforward and to the point is VERY much appreciated !!!!!!!

@Mia-fv7uh Жыл бұрын

I have been struggling with PTSD and have been stuck in extreme fight or flight for years. Understanding the science behind our fight or flight response has helped me so much to move forward thank you for your videos!

@instagamrr 11 күн бұрын

Oh my god, this video is life changing. I’ve been trying to ‘think myself calm’ by forcing myself to calm down with my brain, which you’re right - absolutely hasn’t been working. Even watching this video while searching for help, I almost couldn’t calm down enough to watch it - my heart just started beating so fast, because there’s nothing more scary about this feeling than actually trying to confront it. I never thought of this as a fear response, but it is. I’m terrified of things falling apart. The bottom up approach makes so much sense, I am so, so glad I found this video!

@mousehead2000 5 жыл бұрын

Best method for me was educating myself on how the sympathetic nervous system works and why it was that it was working against me. My own nervous system! Traitor.

@anz10 5 жыл бұрын

It's not a traitor it's trying to protect you it's usually correct such as when a lion is chasing you it makes you run, however in your case it's malfunctioning a little at times. The human body favours mistakes because it would rather that it mistook something for a lion than be eaten by a lion. Slowly teach your system it's safe

@yungblade7 4 жыл бұрын

@@anz10 your smart I like that

@wissledrey1099 4 жыл бұрын

same.

@Kiplargely1 4 жыл бұрын

Same thing for me 22 years ago. Sad thing is I've tried that approach with others and it didn't work for them.

@stevemarx6204 3 жыл бұрын

How did you do it ?

@annasimon7077 3 жыл бұрын

Emma, thank you so much for your videos. After finding you yesterday, I started saying to myself every little bit " Right here and now, I am safe, I am protected, and all is well". After severe narcissistic abuse, well off on my healing journey, just days ago I welcomed anxiety and anguish and accepted to feel them. Adding being present and feeling safe in the moment as you suggest in your videos gave me the best night sleep in a long time! Thank you for your contribution, love!

@lamaelcharif1523 3 жыл бұрын

I really appreciate how you thoroughly explain this. My therapist keeps telling me to plant my feet into the ground and breathe. But when I understand the mechanism of this, it makes much more sense and I am more willing to practice this. Thank you, thank you, thank you

@JennyG.COW5 2 жыл бұрын

Thank you for simplifying what depression and anxiety is for me. I know there's probably other, more "professional" definitions out there that I'm sure you have used, but it's nice to have someone like you who helps break them down to their core. 😊❤️

@problematique9389 4 жыл бұрын

Your voice helped me more than anything. Im crying right now, ptsd, and youre helping me.

@mozkitolife5437 3 жыл бұрын

I feel your pain. I'm crying too. Can't stop the pain.

@user-tu2dn2st3h 3 жыл бұрын

I can't cry because that'll stress me out even more

@annapaterno4180 3 жыл бұрын

@@user-tu2dn2st3h I am sorry to hear how much & how many people are truly suffering! Anxiety/panic attacks are without a doubt thee most terrifying thing I hv ever had to deal with!! If I had 1 wish, I’d wish for the best health for everyone cuz if you don’t hv yr health, you don’t hv much of anything!

@annapaterno4180 3 жыл бұрын

Big BIGGG HUGS TO YOU ALL 💞💞💞

@katherinemariv8856 3 жыл бұрын

@@user-tu2dn2st3h trueeee I stop myself from crying cuz it makes me feel worse. But then when I get the chance to cry, it’s like a waterfall of tears 😥

@nikakozar832 4 жыл бұрын

Not only are your videos immensely helpful (honestly, they've kind of changed my perspective on everything and have been a great addition to my healing process I'm doing in real life therapy), your voice is also very soothing which helps a lot when trying to calm down!

@starros1 3 жыл бұрын

Your work is invaluable, Emma. Not only does it help me, but I will be using it to help elderly seniors during these extraordinary times.

@maryann3063 Жыл бұрын

Totally been waiting for videos like this for years! Short but thorough and extremely affective! I suffer from anxiety and PTSD and these videos are so extremely helpful and work! Thank You!

@swathi5773 3 жыл бұрын

Grounding-calm Anxiety-future Depression-past How to ground self: 1. Bottom up approach. Focus on breathing for self control. 2. Check in/scale before and after What r u noticing in your body, with breath, feelings, heart and with thoughts? 3. Learn and practice in calm everyday to increase confidence to handle stressful situation.

@Ashiryamills Жыл бұрын

Thank you!!❤

@MalaysiaMarcelino Жыл бұрын

Thank you

@demitrimurray100 3 жыл бұрын

That Spider part jacked me up LMAO I'm definitely in fight or flight

@loiseopiana645 3 жыл бұрын

Thank you for making videos like this. A lot of people needs therapy but either unaware or financially incapable. You could be people's virtual therapist that can rely on anytime. ❤

@ntbarone 3 жыл бұрын

Just watching this video is grounding for me. Sheds the anxiety of what I'm currently facing. thank you!

@margo5919 3 жыл бұрын

Thank you for saving me from the edge. I will forever be grateful.

@amylynnlevine 4 жыл бұрын

I love this. Makes sense and just listening to you brings calm over me. Thank you for these videos.

@cedarraine7829 3 жыл бұрын

Vibrational drone audio sessions have helped me get free from chronic fight / flight states. I listen to them before bed daily.

@dekka213l 4 жыл бұрын

Thank you!!!! I grew up in 90s LA. Therapy was not tenable or accessible and only now have I began addressing those traumatic experiences.

@elsalopez6540 4 жыл бұрын

Thank you! I know this as an Occupational Therapist who has worked in Mental Health with adults. Very well explained. I will share your info.

@fatinemalina3495 5 жыл бұрын

OMG Freeze respons.. I am happy I found you. May God bless you.

@moniquejackson7741 3 жыл бұрын

Wow! This is the explanation I've been waiting for for a LONG time. Your Bottom Up wording gave me a lot of clarity. Thank you!

@Aloha1908 2 жыл бұрын

This really helps me. I experienced lots of traumas in the past, I very quickly run to my survival mode. Thanks for sharing ❤️

@NexLegacyAccount 4 жыл бұрын

You are truly a gift from the universe. This video in particular has helped me finally turn around my most difficult mental processes. You are a literal lifesaver. Thank you so much..

@chocolatemilkhotel96 3 жыл бұрын

Been watching these videos alot since I keep having these random breakdowns this last month. My bf told me "you're always either mad about the past or mad about something that hasn't happened" and it hit me like a ton of bricks! I need these videos so bad! Thank you for making them!

@skbains86 4 жыл бұрын

It’s calming just listening to your soothing voice. I find it helpful to do deep breathing 4sec breath in, 4 sec hold and 8 sec breath out. Walking in nature and paying attention to what you see, hear and smell also helps.

@ThaisRainha 4 жыл бұрын

I appreciate a lot your vídeos! I am a doctor from Brazil, and a naturally anxious person. With some therapy and a lot of treining and learning over the years, I may now consider to be using my anxiety to my best. Initially, I was looking for some practical advice to help my patients, since that's a very commom problem in daily clinics. And found here! But I've been learning a lot to myself here in the end .

@jayman070886 3 жыл бұрын

I'm a disabled veteran and my anxiety is all over the place. But I'm watching your playlist and for some reason just listening to you is helping. I really appreciate you for this. I swear I'm about to go crazy at times😅 💪🏾

@kingdomtalk2327 3 жыл бұрын

Jesus loves you man! Repent of your sins and turn to him, he is the prince of peace. God bless you, and thank you for your service.

@kipsate7079 2 жыл бұрын

Hi Jaye, how are you now?

@miriamw4864 2 жыл бұрын

Thank you for your service! Sending ❤️

@cassondralynch6342 2 жыл бұрын

Check out Brad Yates EFT on yt. A ton of free videos on most issues. Tapping on what they call meridian points which is what they needle in acupuncture whilst giving affirmations can be quite powerful and fast. Especially done frequently to change your subconscious mind in a more permanent way over time. Wishing you love and luck, Jaye :)

@gordianknot6867 2 жыл бұрын

@@kingdomtalk2327 how do you know he isn’t Christian?

@iamajoyous1 4 жыл бұрын

Excellent video. Just what I need and so looking forward to checking out all the rest of your videos. So thankful for people like you who post content that is so helpful to people like me who don't exactly have the funds to pay out of pocket for professional help! Thank you thank you thank you!!!

@realgena1 2 жыл бұрын

I had to halt therapy for financial reasons. I know these videos are not a replacement, but they are helping me so much in the meantime. I try to watch one and practice every night before bed. Thank you so much! xo

@annasimon7077 3 жыл бұрын

Emma, I love the way you use words to express your concepts. I believe you would make a wonderful writer and I'd love to see all your precious information shared into a book of yours!

@timeandattention3945 5 жыл бұрын

God bless you lady. You helped me

@nabilimani8282 3 жыл бұрын

A great upload! Thank you! You have made my life a little better as anxiety is making my life is living hell, especially when I have nothing to be anxious about.

@shyaaammeneen63 3 жыл бұрын

Nabil, Heal yourself. Reduce negative thoughts. Its quite simple. Your breath is directly related to your mind [brain] causing negative thoughts and anxiety For a relaxed life sit on a chair, back erect, hands on lap with palms upwards, eyes closed, be still and observe the sensations of your incoming--outgoing breath at the entrance of the nostrils for around 5-10-15 minutes or more. Don’t fight with your thoughts. Slowly negative thoughts will reduce and relax the mind. Deep inhalation-exhalation is not needed. Whenever you are free during the day or night before sleep sit or lie down, be still and observe your breath. Being still reduces negative thoughts. Make the above practice a permanent habit to have a good life. Best wishes and prayers. Shyaaam Sir. -Counsellor.

@kevinhermi9861 3 жыл бұрын

I love your optimism about mental illness, so much stigma about if you call into these categories your like that forever so black and white, you have so much shades of grey it's amazing and hopeful

@Dlynng406 3 жыл бұрын

Oh my stars!!! I'm so glad I found this channel!! I have complex PTSD. These exercises could really help me. Thank you so much!!!

@VegasCyclingFreak 4 жыл бұрын

Depression can also happen when you feel like you have no future.

@btsmyeuphoria9222 4 жыл бұрын

Same

@jesuswillrise9359 4 жыл бұрын

Yes or dont know the not knowing the unknown

@silkegehtyoutubegarnichtsa892 4 жыл бұрын

Look into the past though, the early 1980ies actually invented that slogan! And the same generation also bought, "Just do it". I'm not into oversimplifying matters at all (hah!), but, imo, pessimism, and, obsession with "security" actually, are the wrong approach to life. Adjusting is everything, and change is the only constant. And not to go op here, "Stop", is a one word that actually works very well on a 1 - 2, think of the traffic sign at a 3, carry a small version in your purse or whatever and look at it when on a 5.

@VegasCyclingFreak 3 жыл бұрын

@Junder R Yeah there's nothing organic about working a dead end job in a dreary windowless death cubicle that makes you want to jump off a cliff.

@cield3987 3 жыл бұрын

Or when I don't feel I'm being understood or listened to, and have done my best, but nothings getting better, it's only continuing to be painful.

@sarahludwig4737 3 жыл бұрын

THANK YOU FOR BEING TRAUMA INFORMED!!! I just went to a gradual exposure training last week that mentioned no trauma, did not mention the freeze response. That is concerning to me as a trauma provider. I look forward to watching you videos and sharing with my clients! thanks for the resource!

@ronwhitehouse23 2 жыл бұрын

I must compliment you on your communicating this complex system to me in a very down to earth way. Thank you so much.

@jacquelinemontgomery6888 3 жыл бұрын

Omg! Thank you so so much! This helped me get out of fight or flight! Sending you love and light

@lydiagibbs9106 4 жыл бұрын

Thank you soooo much!!! I've learned the hard way ,to live at peace in the present moment. Many years of anxiety and extreme panic attacks, medicines and tears to learn to forget about the past and future, and just be at peace in the now,

@stevemarx6204 3 жыл бұрын

What worked for you Lydia Gibbs ?

@lydiagibbs9106 3 жыл бұрын

@@stevemarx6204 !-Eliminating toxic people and activities 2-Slowing down my life 3-Proffessional help (therapy and medication) 4-Prayer and Jesus' teachings in the Bible (The word will teach you the truth and the truth will set you free) 5- Taking care of myself.

@jzchannel1447 4 жыл бұрын

I so glad that I found this because I had Anxiety attached couple time thank you for sharing.

@TherapyinaNutshell 4 жыл бұрын

thanks

@SoniaSephia Жыл бұрын

I cannot thank you enough for your grounding videos 😌 they have helped me so much throughout my anxiety.

@gracicreates3795 4 жыл бұрын

I'm very excited to learned all about your grounding exercises. This looks like the perfect channel for me. Ty for sharing.

@99thmonkeyresonance66 4 жыл бұрын

I just want to add. In a panic state, the logical list of questions you had placed on the screen, were quite difficult for me to remember. Placing them on a sheet of paper on my bathroom mirror, wasnt much help at all. Life changing, was to write down the 5 senses, (quicker use of the logical brain which actually isnt on during times of panic and anxiety triggered responses.) one word per line. Soo, putting a sheet of paper in your home, (start practicing at home though many anxiety people are often triggered outside the home) It would look like this.. “Hear” “See” “Feel” “Smell” We cant necessarily taste anything, so I personally dont use taste. Just sticking sticky notes on the doorways into the next room helps. Love your grounding meditations. Just GREAT! Thanks for posting more, (personally as a therapist) as many dont have medical insurance once leaving their parents or find it a confusing process. I’m glad more and more therapists and therapy workers are breaking the silence on mental illnesses by posting prctical videos for how to cooe with these things. As someone whos always had a knack for trying to rewire, figuring out how/why my brain is doing specific things, since KZfaq came along, videos like these have been far and few between. I see the light in you. Comment readers, I see the light in YOU, too. The light in you is where I find myself. As Neale Donald Walsch put it, “I am that, I am”, has been a huge wuote which has had the most inpact on my life. Realizing that though others may struggle, I, too, struggle just the same. We’re all human and are “objects” (I wont label myself a “victim”) of our own human body’s system and biological systems. Realizing, learning and practicing ways to adapt and evolve are pertinent to our evolution as humans. Know that though you may struggle today, tomorrow, there are those who may seek you out or you may recognize yourself in. And thats ok, we’re human. Give yourself ine to adjust and practice grounding consistently. I noticed after grounding and anchoring- consistently + daily- has given me the last 7 months anxiety-free, without the use of medication. I am attaining my Reiki Master Teacher Certification as we speak. Certified to practice Reiki on others all that I am energetically able. For now, I’m unable to certify anyone at the moment, upon completion of my certification I will have a class listed on own KZfaq channel. Love, Light and Peace to all who may need it today. YOU, are loved unconditionally.

@harshitharchandani6649 4 жыл бұрын

Thank you so much for these videos Emma

@lindag3650 4 жыл бұрын

Thank you . You sound like you will offer some good & practical advice. I need it desperately as I feel that the world has me on “inside out” the last couple of years. I’m looking forward to watching your videos.

@elliekrajewski8195 3 жыл бұрын

Oh my gosh! You described me and my state perfectly! I've started doing relaxation techniques but am eager to learn more. I am taking notes and hanging on every word. Thankyou

@ginoasci2876 4 жыл бұрын

i use the words.....it’s not the time to worry about that right now, and the thoughts just disappear, and replaced with a smile.

@JR-nm6cf 4 жыл бұрын

that sums it up nicely!

@michellemcgavin6217 4 жыл бұрын

Hi, that was really helpful. I have recently been suffering from panic attacks due to severe stress due to job loss. I have always been so independent and outgoing to a point now where I avoided going out. I will definitely try these grounding techniques. Thank you!

@durgaprasadmulampaka 10 ай бұрын

I love the videos. They are really helpful. Most of my music students are with me as they have ADHD or other challenges and their doctor referred to take music classes. Now I know whom I am gonna suggest them to for online sessions. The fact that you are a member of the LDS family makes me very happy. Love from India. ❤

@pooneht4598 3 жыл бұрын

I can’t even tell you how hopeful i am.because of you and your videos❤️than you

@meditations3652 4 жыл бұрын

Does anyone else feel like they are going to lose control and do something crazy? I have bad intrusive thoughts that cause the panic attacks.

@MrLegendarys 4 жыл бұрын

Yes I do, I have this thought where at one point I will not enjoy life anymore so I will result to suicide even when I can be happy and would never dream about suicide.

@grego4835 4 жыл бұрын

Try the wim hoff 5 rounds breathing daily. It completely switched off the anxiety in my brain after a couple of weeks. Also the cold showers let you win the day and overcome your mind first thing in the morning.. once I’ve beat the voice in my head saying “ its too cold, im too tired, just have a warm shower” he never returns on that day! Im now running 10km every other day when i could never get mental motivation and fortitude needed to commit to going for a run before.

@SandungaLuna 4 жыл бұрын

You need to do research on the amygdala and what it does to hijack your frontal lobes in those moments. Having that knowledge of what's going on in your brain helps you stay rational during those anxious moments and remember it's just the amygdala worrying. But you'll never go crazy. It's just the amygdala.

@SandungaLuna 4 жыл бұрын

www.healthline.com/health/stress/amygdala-hijack#how-to-stop

@SandungaLuna 4 жыл бұрын

@LF X you're a liar that's not true for this person, you ignorant bully

@karenoconnor700 3 жыл бұрын

This video is a life saver.I couldn't cope untill I watched two of your videos.Thank you

@NallahBrown 3 жыл бұрын

"Bottom up approach." That's brilliantttttttt

@jesskolbe609 5 жыл бұрын

Body work is so great to ground, thank you the video is great and i will be sharing with my clients 🙏

@TherapyinaNutshell 5 жыл бұрын

Awesome! I'm glad you like it. I really had therapists in mind when I made this channel :)

@rty3510 4 жыл бұрын

Thank you very much for this video. Now I have finally understood that the triggers of anxiety can bypass thinking part of the brain, which is exactly what I noticed happening to me. (Lack of control over fight, flight, freeze response)

@rty3510 4 жыл бұрын

Looking forward to watching your series on the aspects of "Grounding".

@alotbetter 4 жыл бұрын

I love all of your videos!!! All this knowledge is helping me a lot!!!! Thank you so much! Cheers from Spain!

@renakmans3521 4 жыл бұрын

A word can often also trigger my anxiety, I’d love to reverse that. Will look for the grounding videos!

@katherinemariv8856 3 жыл бұрын

Yesss like somebody’s name can trigger it for me

@shyama5612 4 жыл бұрын

Thank you for making this video. Know your work is helpful. Love and regards.

@TherapyinaNutshell 4 жыл бұрын

Thank you!

@tomn.9610 5 жыл бұрын

Wonderful video !! Very informative and helpful. Really enjoy how you present your ideas with a soothing and clear speaking voice.

@dabsmomos 3 жыл бұрын

I just love her content and its presentation. It is so practical and useful.

@tracesprite6078 4 жыл бұрын

I think there's a 4th reflex response - float. By floating I mean going into a dream-like withdrawn state. Sometimes when people face an overwhelming crisis, they withdraw, give up trying and just daydream, or become reclusive. You could say that addictions are a floating response. The person's attention focuses on the drug or drink they are addicted to and this protects them from the world which seems too complex or difficult to manage. Perhaps some forms of insanity are examples of floating. It's a way of giving up and not trying to make things work any more. So I believe that there are 4 reflex responses - fight, flight, freeze and float.

@ignaciolarrea429 2 жыл бұрын

That’s what’s called depersonalization, derealization and dissociation. In clinical settings these terms are used only for the more extreme and pathological versions of these responses but they are more or less what you’re saying. These are sometimes grouped under the freeze response but the idea of fight, flight an freeze is a crude approximation. Things are much more complex. It’s just a useful way of explaining things.

@tracesprite6078 2 жыл бұрын

@@ignaciolarrea429 Thank you for clarifying that. It is all very interesting.

@kaylah3547 Жыл бұрын

This is exactly what I’ve been going through for the last few years. It’s the worst feeling of fluttery fear almost all day every single day. It has crippled me. I try so so so hard to fight it/ combat it/ research it.. I wish there was a miracle for this. Thank you for sharing your comment🙏🏼

@tracesprite6078 Жыл бұрын

@@kaylah3547 Hi Kayla, I wish there was something I could say that would help. All I can think of is for you to avoid energy drinks, soft drinks and coffee. Exercise steadies many people as does meditation. Meditation is a slowly accumulating effect. Healthy food is a kind way to look after yourself.

@ashleycreighton9114 4 жыл бұрын

Thank you for making great content!

@jobs4813 4 жыл бұрын

I really really reallyyyy lol love ur videos ! Just by hearing ur voice I feel a sense of healing taking place esp during these times with so many drastic changes this is so needed for me and everyone going through it ! Thank youuu!

@sasharemez7459 5 ай бұрын

You can either manage anxiety or have a peace that surpasses all situations and understanding, which doesn’t depend on your circumstances. I am a living testimony of that.

@ZiggyLu-og3zp 3 жыл бұрын

I’ve found taking CALM magnesium before bed and then taking Ashwaganda in the morning has helped my body’s response to FFF.

@pinkgummybear766 3 жыл бұрын

I take those too and I agree !

@carnivoroussarah 3 жыл бұрын

Ahhh yes wonderful supplements! I take L-Theanine. It's a game changer. It's the calming amino acid in green tea. It may not be an essential amino acid according to experts, but it is for me!!

@pinkgummybear766 3 жыл бұрын

People beware if you’re on ssris and take something like St. John’s wort or 5htp along with the SSRI it could cause serotonin syndrome. So just beware I had no clue . I don’t take ssris anymore . Only all natural things for me. And always make sure things combined with other things won’t make a toxic reaction. Because although some things are herbal and natural it could still Do some weird stuff . But also holy Basil is really good , Ashwaganda KSM-66 is the best type of ashwaganda ... umm lemon balm is good , valerian , chamomile’s amazing too ! I found this amazing brand by NESTED . They have awesome magnesium glycinate , they have an herbal calm one , also a great super b complex . Lots of these supplements are synthetic with toxic ingredients . So just beware . I can make a list of the toxic ingredients in some supplements if y’all want to know .

@vincentpaul835 3 жыл бұрын

I took a screenshot of the 5 grounding questions. Will practice them throughout my day. Thank you!

@chrisitzsimple4649 3 жыл бұрын

Good idea

@TatTwamAsiShwetketu 2 жыл бұрын

They are not the grounding questions. They are there to check whether the grounding technique is working for you. So you have to ask them before and after doing the grounding technique to see if the grounding technique worked for you.

@julianthomas9817 3 жыл бұрын

Emma. Seen quite a few of your videos. Love them. I know you put a lot of effort & time in it. This one is a favorite. You cut through. Well balanced between the branches that are important to include in ones story and skipping things, go back to the main branch and speak essence of a specific topic. You rock and help humanity. I hope you continue cutting through and maybe even find a few killer methods along the way instead of gradual more long term process based daily routine implementing slow improvements of those intense pain in the ass “Im gonna die” perceived ways of living

@akbar8477 2 жыл бұрын

I am committed to this channel along with other actual books at least 4-5 times a week in 2022!

@Deepakkumar-ry8kv 5 жыл бұрын

Great video and wonderful work. I have been fighting anxiety and fear mode for long time. But your videos helped me lot calming down and relaxing mind even in difficult situations. God bless you.

@TherapyinaNutshell 5 жыл бұрын

Thanks!

@jesterskully563 4 жыл бұрын

Just stumbled across this,very helpful

@arpitkumarsingh0809 2 жыл бұрын

Absolutely Fantastic!!! Ma'am I'm from India and was curious to know about Parasympathetic responses. Googled it out found your video, found it to be meaningful and exact and here I am. I've watched your entire series now and have not only learnt so much but also countered my Anxiety and feel at ease. I'm so glad to have found your channel. Keep posting your videos. Lots of Love and Appreciation from my side. Thank You So So Much!!!💖💖🥰🥰

@krisbee9997 4 жыл бұрын

Exactly what I’ve been looking for. Thank you so much this really helps a lot! Success

@LauraSmith-ur7vd 4 жыл бұрын

Thank you so much. I love your channel. So helpful. And so many of us are struggling. Most of my life I didn't even realize i had PTSD or my anxiety and behaviours were related to childhood trauma. Keep posting. You are a light in the darkness. 💙

@withasideofdoodles-5610 4 жыл бұрын

That spider come on the screen n I about jumped off the couch!:)

@sheeshneesh 4 жыл бұрын

I did too wtf

@radiansinus8126 3 жыл бұрын

Same 😞

@kaylahjasmine Жыл бұрын

Exactly! Like I’m having a hard time trusting her now cuz why would you do that to me 😅

@natachainternet5041 Жыл бұрын

That was awful 😭. I can't watch the video. A very awkward choice, especially by someone who is a therapist...

@emmelinesprig489 2 жыл бұрын

these videos are so informative, without being overwhelming

@jessaroo3291 4 жыл бұрын

I wish I could leave multiple "likes". This is the best traditional therapy channel I have found on youtube.

@Mushroom321- 4 жыл бұрын

"Liked"! This is what I learned in my support group. 😃❤

@TherapyinaNutshell 4 жыл бұрын

Sounds like you're going to a good support group!

@korinburnsed8151 4 жыл бұрын

Wendi Watson what type of support group were you able to find? I need one!

@oreokookie1000 4 жыл бұрын

The flesh, the soul, and the spirit.....I live in a physical body, i have emotions and intellect(the soul)...i am a spirit being. I let the spirit dominate, even when I face danger, and feel the para- sympathetic system kicking in....i will stay grounded.

@shine-together2573 4 жыл бұрын

Hi Emma, Thank you for this video on Grounding. You are a great teacher, clear and precise. Keep up the great work!

@monusharmasharma1469 3 жыл бұрын

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@anna123americangirl 3 жыл бұрын

Thank you for your videos. I'm trying to treat my conditions at home and this really helps!

@JOY-yq1fn 4 жыл бұрын

this is true, yoga and meditation also helped me a lot. it trained me on self-awareness

@carinwiese8019 3 жыл бұрын

I really like your videos. As someone who has always been prone to anxiety and who have had my very first, VERY scary panic attack last year, learning how to activate the parasympathetic resonse is already making a difference. Thank you so much. Do you have any books or other products available?