Daily Habits to Reduce Stress and Anxiety
ฝัง
- เผยแพร่เมื่อ 30 พ.ค. 2024
- In this video, I teach 10 essential daily habits to manage stress and anxiety. But in this video, I’m also going to explain a way of thinking about stress that can transform it from just something bad that happens to you into something that you can channel and use to be more productive.
Sign up for my newsletter: www.therapynutshell.com
Thanks to BetterHelp for sponsoring the video. BetterHelp: Professional, affordable online counseling starting at around $65 a week: betterhelp.com/therapyinanuts...
Learn more in one of my in-depth mental health courses: courses.therapyinanutshell.co...
Check out my favorite books for mental health:
kit.co/TherapyinaNutshell/bes...
Music licensed from www.Bensound.com or Artlist.io
Images from Freepik.com (premium license), artgrid.io, Pixabay, or Wikimedia commons
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
----
Music licensed from www.Bensound.com or Artlist.io
Images from Freepik.com (premium license), Pixabay, or Wikimedia commons
Sometimes when the stress is too much to handle, I write story. I make up fictional characters, dump my problem on one of them and let there be a mentor who tries to resolve the issue. Yes it sounds crazy but it does help.
That's a pretty cool and creative way of dealing with it! Thank you for sharing with us :)
That doesn't SOUND crazy AT ALL....very super creative
Like it that’s very creative xx
that's amzing, thank you so much for sharing! Not crazy at all!!
Helps you treat yourself like a good friend or a mentee. Awesome!
15:39 "Stress is not the problem. Chronic unresolved stress is the problem."
This speaks to me.
This 100%
Ya dude, this has been such a long term issue and having no clear source some of the time with clear issues at other times. If it came on once a week or every other day I'd be happier than the consistency of it
But I know that the way I think and approach it can greatly effect it. If I feel as tho I am doing the right things and taking the right steps, I'll feel like things are better. It is the uncertainty and lack of confidence in myself that makes it worse
This is me. This stress just feels crushing, and I have to address it! 👍
Does this mean that if I’m stressed for too long, it will cause health problems 😩
1. Daily exercise, cardio is best
2. Good morning routine (cut out social media and coffee maybe)
3. Reduce media consume, not starting day with news
4. parasympathetic response, resolve a task to resolve problem or accept
5. Make checklists to feel good by marking off
6. Choosing when to carry stress and when to put it down
7. Dont run from anxiety, go slow, dont br busy all the time, breath, do something grounding
8.dont multitask, notice where u are, presence
9. big picture, small picture, if there are too many Things. sort out, make priorities, write down to do lists, journal
10. sleep enough
11. ger better at saying no
12. time in nature (even documentary or pictures)
13. dont make day to full, make time for Wind down routine at night
To the person reading this
May the stresses in your life melt away and may you find complete peace. Remember to take a moment to yourself and find something to put your mind at ease. MENTAL HEALTH IS IMPORTANT AND YOU ARE IMPORTANT! May your future bring you nothing but peace and blessings! 💕
And same to you!
How nice
Thank you very much
I hope you have a good life 💓
Beautiful thoughts. Blessings and peace to you as well. 🙏☮️
Thank you so much and same to you ❤❤
1 - exercise 4:03
2 - morning routine 5:34
3 - media 7:28
4 - parasympathetic response 9:17
5 - acknowledgment 10:47
6 - go slow 12:46
7 - regulate your nervous system 14:43
8 - big picture/small picture 15:31
9 - sleep 17:30
10 - get better at saying NO 18:07
11 - Nature 18:51
bonus - Relax 19:29
Edit: fixed a typo
my anxiety usually makes me freeze & become almost unable to function. i want desperately to just hide under the bed-- I almost wish anxiety made me frantically busy! My house could use a good stress-cleaning, but sometimes the thought of overcoming the mess almost overwhelms me.
it helps me to break big jobs into smaller tasks, and to say them out loud to myself: "okay, now I'm going to do the dishes. Then I'll sort the mail on the dining room table."
many of your ideas help with my" frozen-rabbit way" of dealing with fear.
i find that getting out for a walk every day helps me break out of that almost-frozen state. It sometimes becomes a catalyst for other actions. It also helps me sleep better.
Working in my garden also calms me in a way that sometimes even energizes me.
Practicing mindfulness has really helped me in recent years; i try to be aware of what exactly it is I'm feeling in my body when I'm anxious, and then to breathe through it (I've held my breath when I'm scared since I was a little kid-- as an adult, i realized that I usually breathe "up high" and have to consciously try to fill my entire lungs with each breath. That almost always calms me down.
it's all a process, isn't it?
:) that is helpful yet, please may I encourage others that it is really worth your time to listen to each specific tool. Emma's explanation is so much more than the list conveys, though the list is useful reminder afterward when the content is known. Yes, to take the time to watch this is a good use of your time. It is helpful with understanding how to counter the physiological stress response in practical ways. Thank you, Emma!
You are really awesome. You do such a nice job for all of us. You are doing God's work for sure. xoxo
Red is her colour ❤️
i have zero motivation to exercise!
Sleep reduces anxiety, but anxiety won’t let me sleep
try melatonin
nooshin Safari I have
Melatonin doesn't work for me either. It hypes me up! I've found writing down three things that happened in the day that I enjoyed, or 3 things I'm thankful for, then in my planner I review my next day and write down anything I'm hoping to accomplish. That tends to help me quiet my mind some (though I rarely get anything on those lists done).
Try to take some time like 4-5 hours before sleep for like 10-15 munutes and do nothing, it will give your brain time to process stuff happened during day, after few days of doing it continously it should help immensely. Also muscle relaxation is also really good stuff.
Suggestion from my psychologist:
- Turn your phone, television off 15-30 minutes before bed.
- Read a book or magazine before bed. It will lull you to sleep.
- No eating before bed, your body works harder to break down food it just digested, when it should be resting and rejuvenating for the next day.
- Listening to meditation videos at bedtime may help.
- Drink hot calming tea. No caffeine! No coffee!
- A simple 10 min workout to get your serotonin pumping. You will gather your thoughts before bed and focus on finishing a goal. Afterward you will feel accomplished with a small goal that is attainable to do most days of the week.
If these do not help, journal. Write what is bothering you physically down. Describe it. Confront it on paper. Express what you felt you “shouldn’t or couldn’t” say out loud or publicly. Then rip it up, ball it up and throw it out or burn it. Just discard it. You WILL feel better afterward 😊
Herbs that help depression & anxiety:
Ashwagandha
St John’s Wort
Here is a video I found of TIAN covering this topic: th-cam.com/video/wkGWwyrCoRs/w-d-xo.html
I was really struggling today, chronic anxiety. Dont wanna lie down or sit up, just constant psychological pain. I went into town on the bus and walked around a bit interacting with people in shops mainly, it made me feel better. Isolation can drive us mad.
I've struggled a lot in the past month. My dad and stepmom are staying in their new house for the winter, they left in December, and my hours at work are finally letting up now that the holidays are over, so the isolation is really starting to get to me.
When I have anxiety getting on a bus would be impossible. I can only walk around my neighborhood
@@elizabethwilk9615 me too can't get on the bus but I can manage a walk out
Carl, Heal yourself from anxiety. Your breath is directly related to your mind [brain] causing negative thoughts-anxiety For a relaxed life sit on a chair, back erect, hands on lap with palms upwards, eyes closed, be still and observe your natural incoming--outgoing breath at the entrance of the nostrils for around 10-15 minutes or more. Let thoughts come. Slowly negative thoughts will reduce and relax the mind. Whenever you are free sit still for a few minutes and observe your breath. Being still reduces negative thoughts. Make it a habit. Do the above meditation regularly to have a better life. Best wishes and prayers. Shyaaam Sir. -Counsellor.
@@elizabethwilk9615 Heal yourself from negative thoughts. Your breath is directly related to your mind [brain] causing negative thoughts-anxiety For a relaxed life sit on a chair, back erect, hands on lap with palms upwards, eyes closed, be still and observe your natural incoming--outgoing breath at the entrance of the nostrils for around 10-15 minutes or more. Let thoughts come. Slowly negative thoughts will reduce and relax the mind. Whenever you are free sit still for a few minutes and observe your breath. Being still reduces negative thoughts. Make it a habit. Do the above meditation regularly to have a better life. Best wishes and prayers. Shyaaam Sir. -Counsellor.
“Never be anxious about the next day, for the next day will have its own anxieties.”
😂😂😂
Cute , funny but demotivating 😛
I read something similar in the bible.
Matthew 6:34 (ESV) "Therefore do not worry about tomorrow, for tomorrow will worry about itself. Each day has enough trouble of its own."
My favorite is the verses prior though, it makes a beautiful analogy of nature and makes the ironic comment about how worrying doesn't better or extend your life. :)
Matthew 6
25 “Therefore I tell you, do not worry about your life, what you will eat or drink; or about your body, what you will wear. Is not life more than food, and the body more than clothes? 26 Look at the birds of the air; they do not sow or reap or store away in barns, and yet your heavenly Father feeds them. Are you not much more valuable than they? 27 Can any one of you by worrying add a single hour to your life? 28 “And why do you worry about clothes? See how the flowers of the field grow. They do not labor or spin. 29 Yet I tell you that not even Solomon in all his splendor was dressed like one of these. 30 If that is how God clothes the grass of the field, which is here today and tomorrow is thrown into the fire, will he not much more clothe you-you of little faith? 31 So do not worry, saying, ‘What shall we eat?’ or ‘What shall we drink?’ or ‘What shall we wear?’ 32 For the pagans run after all these things, and your heavenly Father knows that you need them. 33 But seek first his kingdom and his righteousness, and all these things will be given to you as well.
I think the idea about that your fears are a lot worse that reality. I knew someone who was paranoid about his brand new car being stretched. He could sleep and was checking his parked car on the street. At some point, the local kid hit with his bike and left a small debt on the bumper. The reaction of the owner was upsetting but a lot less to what was imagined by mind
Psychedelics are just an exceptional mental health breakthrough. It's quite fascinating how effective they are against depression and anxiety. Saved my life.
Can you help with the reliable source I would really appreciate it. Many people talk about mushrooms and psychedelics but nobody talks about where to get them. Very hard to get a reliable source here in Australia. Really need!
Yes, dr.sporessss. I have the same experience with anxiety, depression, PTSD and addiction and Mushrooms definitely made a huge huge difference to why am clean today.
I wish they were readily available in my place.
Microdosing was my next plan of care for my husband. He is 59 & has so many mental health issues plus probable CTE & a TBI that left him in a coma 8 days. It's too late now I had to get a TPO as he's 6'6 300+ pound homicidal maniac.
He's constantly talking about killing someone.
He's violent. Anyone reading this Familiar w/ BPD know if it is common for an obsession with violence.
Is he on instagram?
Yes he is. dr.sporessss
PRAYER! PRAYER! PRAYER! So terrific to hear Talking with God in 2023!
Doesn't work worth a damn. God's on vacation
I have always suffered from anxiety my whole life, looking back on childhood as well, especially during my adult life. I have found that since owning a dog that has alleviated some of my anxieties. She is just the cutest being to come home to and wake up to. I think she just keeps me in the present and makes me use all my senses. Life is definitely better with a dog or any pet I would think.
I also put things on my list AFTER completing them just so I can mark them off. Satisfying!
Me too with a star and big tick 👍😃
I was literally just wondering today if anyone else does this!
I thought I was the only one that did this 🤣 it definitely helps when I'm like "I haven't done a thing today!..... Oh wait, yeah I did. I did dishes, I prepped recipes, I took a nap, I cooked, I got dressed, I tidied my night stand..." 😊 Maybe I didn't do the laundry or clean the bathroom like I originally wrote down but I did other things that I prioritized in that moment.
😳I thought i was the only one!😂
so funny!! I do this as well! also, smiley faces and self love comments like, "nice job!" Good for you! You are awesome!
My tip for sleeping is to start thinking of my Happy Place. I start daydreaming of camping in the woods. Before I know it, my day dream relaxes me so much I fall asleep real fast.
Camping in the woods sounds miserable
I just moved into another country 8000 miles away from home. My anxiety was killing me, I have taken appointments with a therapist and a psychiatrist. However, I am trying to actively manage myself during the rest of the week. And when I find that I have already taken some of the steps you told even before watching this video, it makes me happy that I am on the right path. Your videos are saving my life and I pray that God rewards you better in return.
Physical tasks help me so much, even if they have nothing to do with what’s causing my anxiety. Cleaning is always my go to
Same here ❤
Thank you for mentioning prayer and Bible study in the mornings. Also, drinking a full glass of water first thing in the mornings has surprising abilities to wake you up. I haven't given up coffee yet, but I'm slowing learning the true power of water. Thanks for the many tips for this anxious gal.
Love that you spend time in scripture.
Thank you - these tips are life-changing! I swear if another doctor tells me to drink a warm glass of milk for my crippling anxiety, I am growing a corn crop.
5
I have found that establishing a short daily qi gong practice soothes me down not only in the moment but overall. I didn’t realize how much it helped me until I fell back into a negative stress pattern and stopped daily practice. Whoopsies. 🙄
😆😆
Lol 😂
👩🏻🌾😂
Wonderful advices! I also start my day with reading the scriptures from Holy Bible and prayers, made a huge difference in my day
Love Therapy in a Nutshell. You’re so calming, and natural. Just started watching. . Lots of videos for me to catch up on. Dealing with anxiety and depression plus a chronic illness in my late 60’s, sometimes feel hopeless. Thanks for the uplifting and positive videos, which gives me a ray of hope 🌟
Agree! So easy to watch you. Just found you too
My mom used to read me the little house on the prairie stories. I adored them growing up and still do. You’re such a lovely person, I’m so grateful for your informative, scientific, and compassionate videos; they’ve been so incredibly helpful for my trauma healing and anxiety.
I rarely write comments here on youtube, but I must say that after watching this one and some of your other videos, I feel like I finally understand what was going on with me for all these years. This might just be the breaking point and I could not be more excited. Everything comes in together like a puzzle. I hope I am on my way of finding (or reclaiming) my inner peace soon and I am so thankful for your hard work! ❤️
Same!
This is the best mental health channel I’ve ever seen. Just practical, actionable real advice and you are sooooo calming. So happy I found this!
We don't need meditation!
Listening to you for 20 min is a meditation in itself 🥰🥰
This is simple, but not easy - thanks!
Two big things for me:
1. Stress is naturally resolved by taking a physical response.
2. When there is too much coming at you, the brain interprets this is being in danger, and thus bringing in the anxiety response.
Too much to deal with
@@marshellshirley8001 Meditation heals anxiety as it reprogrammes the mind. Watch alternate nostril breathing meditation videos on Google and do it for 5 to 10 minutes if possible twice a day. You can sit on a chair or on the ground and do it. Inhale-exhale slowly and feel the relaxation flowing through your mind and body. Negative thoughts will reduce. Shyaaam Sir, Mentor. Make meditation a daily habit.
Thank you
@@shyaaammeneen63 bro in Google it says that stress or anxiety will make face,hands,feets longer in size!! Its also called as acromegaly! And it will cause bump or frontal bossing in the temples of forehead!! Is this all true bro?? Pls reply!!
@@nasreenakhuda Not true. Not possible. It is only in the mind.
As soon as she said prayer and scriptures, I subscribed! 🙏🏾 Thanks for great content.
I am a psychologist too and I am a Christian. I feel so blessed to find your channel. I have watch few of your videos & I love when you share about your faith and your connection with God apart from the psychological knowledge. You inspire me .
For me fast walking is the BEST exercise ,other exercises stress me out ,but walking is amazing,I also LOVE biking but there is lots of cars here where I live ugh
I love walking as well! My favorite exercise.
Walking is my stress releiver
I have a stationary bike
There are a lot of cars 🚗
Maybe go to a park?
You've helped me through a panic attack today. Thank you!
Wim Hof method breathing almost completely cured all the anxiety and depression I was experiencing! I actually started crying when I realized I no longer was at the mercy of stress! It's a beautiful thing to be free 🙂 I highly recommend you check out his beginner video with the breathing at the slower pace.
Wonderful advices! I also start my day with reading the scriptures from Holy Bible and prayers, made a huge difference in my day 😇
Great video! Our wind down routine is dimming all of the lights and nighttime yoga with hot tea. It’s really a reward to ourselves at the end of a long day.
I am a recently retired elementary school teacher, and about a year ago I started experiencing anxiety. It has gotten progressively worse to the point where I am seeing a therapist and trying some medication. That said, this video is one of the best and most life-changing pieces of therapy I have received to date. I can’t thank you enough, Emma!
i hope you get better ❤
Try these when you're feeling anxious or stressed:
👍Take a time-out.
Eat well-balanced meals.
Limit alcohol and caffeine, which can aggravate anxiety and trigger panic attacks.
Get enough sleep.
Exercise daily to help you feel good and maintain your health
I'm new to this challenge and I must say what I love is when you say "For me what that looks like" or "For some that looks like"....bridging that gap between the idea you're sharing and reality. It's so beautiful. Thank you 👏
A perfectly concise explanation of caffeine among other things
My life has significantly improved since I found your channel. Thank you. You're an incredibly talented and compassionate human. I actually have hope again! 💯
I"ll will promise not to try and read the comments and listen to your video at same time. Works much better when I listen, then read comments afterwards. Thanks for your teachings. I really enjoy them!
Yes to prayer and scripture every morning - it sets the course of your day ;) All tips given are so helpful - Thank you so much for this!
I love that you mentioned prayer and scripture studying in the morning!!!! 💜
I'm leaving this comment to tell myself to change. I've been dealing with a lot of stress, anxiety and with hypersexual disorder for about 2 years. I want to feel more relieved and better mentally. I'll come back every month to share how I progress. Thank you for this video.
Thank you. I am a therapist and love your channel as it helps me not only refresh my own knowledge but also frame information for my clients. For me personally, there is nothing better than putting on some music and dancing. I realize this falls under exercise; any way we can find joy in our bodies through movement is beneficial.
Same here, music and dancing make me feel joyful and carefree.
Ok no coffee today 😉 and I will go for walk before my daily routine..
You are helping me a lot .
With All the videos.
God bless you.
Thank you
Thank you 4 ur tips.... love from UK Liverpool x I sufferer from anxiety and depression....
Your videos are great. You seem comfortable in your own skin. You come off as a very sincere, likable person.
First off, the fact that you are reading Little House on the Prarie is dope. ♡♡ This really helps and is super relatable.
I like that idea "get better at saying no." I have big problems with saying no to people and that has caused me to get ran over. Its all about setting boundaries. I realize that now.
Amen! Prayer and scripture.
SMART therapists are like unicorns... Thank you!
Thanks Emma.. you've been one of the most practical counselors I have ever come across.You are doing a great job.Just the fact that you share your life in small ways, your videos become amazingly relatable.
I already feel relaxed at the end of you vedio . I needed to hear your comforting advice , thank you
Glad it was helpful!
Your E and O are reversed in vEdIo. Video
Her voice is so soothing
Thanks Emma, emotion can be constructive when used well and your insights are fuel to enable positive changes, fire up healthy choices and make more satisfying lives within reach. Go well, Judith
Not certain about the points made but ,if anyone else wants to learn about best ways to overcome shyness try Megarno Shyness Magician (Have a quick look on google cant remember the place now ) ? Ive heard some super things about it and my partner got amazing results with it.
I NEVER watch the news 🤣🤪 Gardening videos, but NO news ! It is SO negative and a pain in the a**. We just want the facts abt impt things , but the way they go on & on abt things trying to make us scared of everything and it just makes us stressful and negative. Stress and Anxiety becomes a habit I have just realised after listening to Dr Bill PETTIT- how many hours per day do I spend thinking negatively ? A LOT !! This has to change for my mental health.
I love her relaxed soothing voice. It’s very calming, it helps a lot especially when you are hype. 🙏
These videos are genuinely helpful. Before watching this video, I saw stress as something to push back against or get rid off. Now I see stress has a purpose, a biological purpose, which may sometimes be ill suited in the modern environment and so need to be appropriately managed. Somehow seeing stress and anxiety like this makes it seem a little less menacing.
“Don’t forget to breath” 💜. Thank you
Starting the day with prayer/meditation on world of GOD is GREAT!
"Don't worry, I'm not going to tell you to meditate"
Hehe that made me chuckle. I find meditation can sometimes be really good for me, especially the visualisation kind with a guiding voiceover. It's frustrating that meditation gets thrown around as a one-size-fits-all remedy. There so many different kinds of meditation and meditative activities, and different people find different ones helpful, so "you should meditate!" is really vague and unhelpful advice.
I wish I could remember who said the advice, but I heard one expert say that trying to meditate when you are struggling with low mental health can be like trying to go to the gym when you're injured. (And I think we can extend the metaphor on to say that specific targeted exercise can help rebuild strength after an injury, but it has to be careful and controlled, little and often, not intense and lengthy).
Meditation works, but sometimes it is really hard to do, especially these days when we are overstimulated by external factors
Emma you’re honestly amazing.. I’m going through the toughest time in my life and I’ve developed the worst anxiety and now dpdr and I have been living everyday terrified and your videos and tips are so useful. I am starting to feel hopeful again and happy that I have somewhere to go to if I need help since I don’t have anyone. Just thank you so much is there any way to better support than just subscribing? I am truly so grateful thank you so much.
Hiii, I’m sorry to hear you’re having a tough time right now. This time last year I had the worst anxiety of my life and first real experience with DPDR. It was terrifying for me and I never thought I’d feel normal again. Now I don’t experience it at all anymore! No joke. I heard other people say they fully recovered but never believed them, now here I am!
A HUGE part of my recovery was educating myself on DPDR using Shaun O’Connor’s eBook and watching his TH-cam videos. If you’re looking for other resources to help, try him out!
Just wanted to let you know you’re not alone and it really does get better. Again, people say this all the time but I’m telling you the truth. One day you’ll be sharing your story with someone else like I am with you.
Remember, these are just thoughts and sensations and neither can hurt you. It’s just anxiety. Stay strong 💜
You have God with you, and i feel you when you say "worst anxiety"... shooting thru the roof
Know that i totally understand what you are going thru
I'm so glad you are feeling hopeful, keep it up you are stronger than you can imagine. This video is amazing, Emma hit the nail on the head with these tips
Try this this is what I do when things start to get to me. When I wake up in the morning each day I tell myself that regardless of what happens in this world nothing really matters because we are only here temporarily anyway. And try to keep that frame of mind through out the day. If something happens just say so what it doesn't matter one day I'll be gone anyway and my soul will go to the next level nothing in this world really matters.
Thank you for doing this. I am so impressed you do these sessions free. I believe they have been helpful to many and and will continue. I have listened to several and they have been very freeing to my mind. Answer to prayer. 🙏❤ Again thank you so much. Blessings to you and your family.
I do some of these already and they work!
The price and comfort of this therapy is the best!
I found myself a really helpful question to ask myself in pressured moments "what here (if anything) is high stakes."
I realised I was responding to trivial things as if they were "high stakes" when anxious. Sometimes this even caused me to ignore things that were actually high stakes. When I feel myself amping up or shutting down I plan to remember this question.
What worked best for me to both reduce stress and anxiety is definitely meditation. I cannot overstate how much of a positive effect it had on my life!
What type of meditation do you practice? :)
@@elenakrunic5387 personnaly I practice different type depending on what I need, and try evrything to know which one works for me.
I really enjoy sophrology, sometimes I just focus on my breath, other I repeat a mantra that help me in the moment, or I focus on each part of my body from head to toes during 20 seconds when I'm too much on my mind or tens, other times guided meditation on specific subject, emotion.. You could try each of them several time to find out which one suits you the best !
@@renaudlevasseur8327 Wow, you are really engaged in meditation :) I tried few techniques, but plain,simple mindfulness, looking,breathing worked best for me, so far.. I will try some of those you suggested. Take care! :)
@@elenakrunic5387 Mainly breath meditation with the goal of mindfulness, sometimes deeper concentration!
Check out neuroscience research of Huberman Lab at Stanford- the eye needs to view eastern horizon in the morning and western horizon in evening before dark. He also recommends ; yoga nidra before sleep to relax mind and body, as well as turning off overhead lights after sundown, refrain from phone aka social media scrolling at least hour before bed.
Sometimes when life gets hard I like to remind myself of how much better I have it VS others. How the time I am born in is so much better, the family I am born in, the great many opportunities I get. Then I see that what I need and want I already have.
What I lack is little and that makes me feel better. The thing is, we all know these things but we almost never remind ourselves of them.
Also, thank you so much for this video :)
So True
But we all think on that, when we are in a “bad situation” u know?
There is one person worst than us, everytime…
But we need to realize that we are well. We can breath, eat and living the life
Some people Have not that pleasure
Thank you so much for this video. I battle with anxiety on a daily basis and I have a large difficulty feeling safe. I sleep with my room door locked everyday. I'm going to make some changes so I can know who Calm Chris looks like. I haven't seen him since childhood. I know I can do it, I just need to set things in order
I once heard someone refer to the drive to consume news, as“The lust to know!” I think you could say the same holds true for social media! You are so right about pausing when you wake up, taking time to connect to the body and avoid stimulating / upsetting news and activity. 🔆
Dear Emma, learning that our brains were evolved to release chemicals in a physical way was awesome. Yes the coping skills and shortcuts won't resolve things. Love your work.
It's not meant to be a replacement to therapy....only an addition....
Belief in "Evolution" is not normal for humans. Only after Darwin did anyone took Evolution seriously? Befote that, the whole of human kind, always thought God created humans for a purpose. I mean how did the people in the distant past think about these things. It's not a Scientific position to believe in "Evolution"(or random mutation aiding survival of species) but a Philosophical and Metaphysical way of looking at the world. Instead of imagining your fear and stress as "accidental", it's possible to realise that these are not accidental at all rather they are given per individual to individual as "crosses to bear", so that we become more humble; So we can develop the Virtues ( you know the Seven virtues)
@@lakshmipillai9090 I never said that. May be your interpretation is different.
@@jackdarby2168 Learning about evolution makes us understand some things. If you can learn why giraffe neck is long you understand that repeated practice grows organs. Even some brain cells in case of neuroplasticity. I didn't know seven virtues earlier. Just read them. And I believe that so called crosses to bear are not needed to achieve them. Sure heart break increase our spiritual growth. But how many of us have facilities to cross such barriers. Ask people abused at home how their life's go on then you can understand reality.
@@Getting.Better They say
"Love the sinner, not the sin"
Nobody said life was or is ever ment to be easy.
The Creator of gods and men alike, him we call Father, Brahma or Allah, is it possible that he could have ever made a mistake, even in the life of a single individual creature of his? Was he slacking off in his job? Common opinion of people is that this is impossible.
In other words everything has purpose. Now purpose implies direction ( so it's more like a Vector than a Scalar), this means everything that is has purpose is going somewhere. In other words everything slowly but surely is trying to go back into the principle from which it was created, is sustained, and for which it is destroyed namely God.
Since everything will finally "meet one's maker", why don't we skip a couple of steps and get to know him already ( you're Hindu, right? Isn't this the real meaning of "Yoga", Union of the created creature back into the Creator)
This is why they (the Scholastics) decided to put Theological Virtues in a class above the Cardinal Virtues, because the former are said to be closer to God. ("Theo" means something that has to do with God and you know that we use "logy", for anything concerning knowledge)
I have anxiety and depression I am getting help from psychiatrist But still I don't sleep easily and at midnight I wake up. You are really my inspiration . Whatever you said will help me I know. I will definitely gonna try it. Thank you 😊❤️
Hello Nabar, I suggest you try meditation or simply relaxing music. It's a simple way to reduce stress and anxiety. Meditation provides a soothing of the mind and helps to connect with yourself. Obviously, this does not prevent being followed by a health professional. However, I believe it's a good way to take care of yourself and make you feel better. I sincerely hope that you will find your means to fight your anxiety.
Your channel is a gold mine. Thank you
These videos are a tremendous help to me and I share them with my adult children and hopefully they take time out of their busy schedules to listen. You are doing God’s work. Even though if feels overwhelming, His yoke is easy and His burden light. If we couldn’t handle it, He wouldn’t have entrusted us to the work. Just keep on keeping on. He doesn’t allow us to see many things He just wants us to trust and obey. It seems like a long journey, and you might have a long way to go because you are so young, but your future might not be as expected. You are a truly blessed person and only because of God. Otherwise you wouldn’t be blessed. Look around, I know you do. ❤️😘
I see Emma post a video, 2 things happen: 1. i click on the video
2. I click like
Me too
So true ❤️
Yes!! I like the way she talks also ❤️
@@icameinlikeawreckingball2504 its like the wind whispering just to you alone, with cusps of assurance in every paragraph.
Calm Easy Tea has been a game-changer for my anxiety. I feel more balanced and calm, and it tastes great too!
Watching my media consumption definitely helped my anxiety. Watching too much of the news makes you feels helpless, paranoid, and puts you into an existential crisis daily. Focus one what's happening in your town and don't blame yourself for the things you can't control. And don't feel guilty for not putting yourself through the anxiety spiral of watching the news daily. You're not being selfish, you're taking care of yourself.
I am a counselor and I can feel the benefit when I practice these things that you are sharing or learning to manage and control the unnecessary anxiety-producing activities in my life.
Don't forget pray for me when u got find The God of Allah😉
Girl, you are just awesome! I refer all my clients to your channel and LOVE that you have shared your faith. I hope your hubby won the contest so you can keep this amazing channel going!
I help my husband get off to work I listen to praise and bible study video I need structure in a list today was a come-along day peace to you was given in your video
The only real first aid for psychological emergencies on TH-cam.
I am so grateful to have found your channel. I find these videos really helpful and your advice very doable and straightforward. Thank you so much for sharing your gifts :)
I love this. you mentioned a lot of different tips which can sometimes get overwhelming if we have no idea where to start but I love how you said that this isn't going to be a quick fix and that we should focus more on making small sustainable changes. It kinda goes back to the whole idea of breaking a challenge/fear down into smaller steps. I've used that technique in so many areas of my life and it's transformative!
How can I thank you for turning around my life, simple thank you is not enough. Grateful to God and you for the knowledge. God bless you abundantly.
I love that you pray and read scripture..
YAY! So encouraging you love God and have His spirit in your field to help people. Sometimes it's hard to find. Lol "don't worry, I'm not going to tell you to meditate"
Thanks Emma! I find a lot of these steps have similarities to the ones that I’m taking, I feel more reassured now! Also I think its also important to remind ourselves to not manage others’ emotional needs before we have dealt with our own first.
I'm grateful that I was led here today. I needed to hear this. Keep allowing the Lord to use you🙏🙏🙏
This is by far the best video I have watched on reducing stress and anxiety.
All of her videos helped me tremendously especially and going through the year that we have been going through and other issues I would highly recommend her videos for anyone and she is so good at them.
Makes so much sense. Helps to think I can just do 1 thing when overwhelmed. Thank you for this. Love the background, as I love green and plants! God bless you and your family!
I discovered you 3 days ago. I'm completely fond of your voice and work.
Emma, I sincerely want to thank you for all of your help, wisdom, and TH-cam videos. I feel so blessed to have found Therapy in a Nutshell. In the last month I've lost a lot of hair due to chronic family stress, causing anxiety. Losing my hair makes it even more stressful. But I realize my grief and stress/anxiety is internal. And now I have the power of knowing what to do to help me through this difficult time. I found this video so very helpful. The Little House on the Prairie analogy reaonated with me 😊. I'm starting to work on my daily habits list tonight. Your videos and education about mental health have been life changing for me. Thank you❤.
Great video - thank you so much! I’m actually doing some of these already but it’s great to understand why they are helpful! It almost reenforces them somehow and encourages me to keep to a sensible routine 🙂
Your channel is super helpful, you give great advice and I'll try to give it to people who are close to me. I've made myself a method of writing things I've done throughout the day as a way of fighting with my depression and taking myself down all the time but now I see this technique can be super powerful with a lot of different things. I hate lists normally but it just feels nice to look at things you've done and have a proof that you are not useless. I think I might also start noting things that I've not done that day that are bad, like bad thoughts or excessive drinking etc.
1 .Prayer
2.diet
3exercise
4.keep bizzy
5.meditate
6.use your technics that i have learned!!!
I also like to pray, read the scriptures, and go for a walk outdoors to begin my day!
thank you so much! this isn't for winding down but I intend to start my days off by reading in an effort to set the tone for knowledge seeking for the day.
Thank you! Lately I have been dealing with stress and anxiety. I believe I reached my breaking point and I needed help. Watching/listening to your video was relaxing and the tips you gave are things I want to try.
This channel is gold I am thankful for it. Cutting out caffeine asap. Already 20 hours in. Also got a good leg day in the weight room. I also started martial arts five months ago. I feel awesome afterwards despite being choked out or arm barred.
Just discovered your channel and now learning you’re a believer?! Thank God! 🙌🏻
Thank you for the recommendation on the affordable counseling 🙂. What a great talk. Its definedly an eye opener to see anxiety as a positive way to help you get moved to get things done. That has happened to me and Honestly that's when I have solved the most amazing things that happened in my life !
Thank you for making this video! Also, your voice is so calming :)
I woke up at 2am then couldn't get back to sleep, started with a panicky feeling in my stomach. Too much going on in my life, like most of us here I suppose.
I found this video, and want to thank you so much. You are an a natural and brilliant teacher Emma. 🤗 I appreciate you and your work so much. ❤ Take good. care of yourself.. Love and hugs. xx
What a lovely person you are! Thank you for your brilliant advice.
Your voice is so calming❤️