3 Instantly Calming CBT Techniques For Anxiety
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- เผยแพร่เมื่อ 7 มิ.ย. 2024
- Cognitive Behavioural Therapy (CBT) has taken a bit of a bad rap recently with meta-analytical research showing it seems to be getting increasingly less effective in the treatment of depression.
And neuroscience is showing that strong emotions often precede thoughts, so changing thoughts may do little for extreme conditions like Post Traumatic Stress Disorder and addictions.
So in this video I seek to give you a sense of the true values and limitations of CBT, and I share 3 CBT techniques for anxiety.
If you are struggling with anxiety, my Overcome Fear and Anxiety session will help you relax, breathe, and soothe anxiety:
▶︎www.hypnosisdownloads.com/anx...
If you found this video helpful then please leave comment and hit the 'like' button - and don't forget to subscribe for future videos.
All references can be found here:
▶︎www.unk.com/blog/3-instantly-...
0:00 Introduction: Aurelius was wrong on this
2:14 The shaky theory of changing thoughts to change feelings
3:40 3 simple CBT techniques for anxiety
3:53 CBT Technique 1: Focus on how the feelings will change
5:48 CBT Technique 2: Chew it over, and act normal
8:25 CBT Technique 3: Catch the underlying assumption and chase down logical conclusions
10:08 Summary
Practitioners: sign up for my weekly Clear Thinking newsletter here:
▶︎www.unk.com/blog/free-therapy...
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++About Mark Tyrrell++
Psychology is my passion. I've been a psychotherapist trainer since 1998, specializing in brief, solution focused approaches. I now teach practitioners all over the world via our online courses.
More about me here:
▶︎www.unk.com/blog/about-mark-t...
++Social channels++
Facebook (practitioners):
▶︎ / uncommonpractitioners
Facebook (self help):
▶︎ / uncommonknowledge
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"Anxiety is a survival response not an illness" very well put.
For those who suffer from depression and anxiety- it’s a DIBILITATING ILLNESS! Obviously you don’t have it!
I used to think it was a made up thing until I suffered a severe onset of complex Ptsd that in hand led to high functioning hidden severe depression and anxiety and its hard to live with. I crash every now and again but it's definately a severe disability and terrifying at times to life with. Deadly also at times. Treatment on NHS for severe problems is only available if you literally beg for your life and I have had to do so in the past to get the help and proper diagnosis I needed that GPS dangerously throw ssri tablets at. Its a disgrace tbh whilst government ministers spend hundreds on lunch. Be prepared for palm offs and misdiagnosis along the way. Which is another cluster fuck when they give you tablets that send you insane. But have hope you eventually balance out and find a sweet spot. Cbt over 6 months had limited success for me. Its handy for grounding yourself when inside your head gets too much at times.
@@savedandblessed79 even if you are put off, listen from 17:35 - Chaos is NOT natural but you are. I hope it helps .
Yes. Anxiety is an adoptive response to a stressful situation. Bt excessive stress is pathological
Yes... But what's troubling is, there is no actual threat. I think thats when it becomes a problem.
CBT saved my life. After that I became a CBT therapist and CBT wisdom promotor to help as many people as possible.
kek
That's awesome. What issues were you having? Anxiety?
Hi I am also suffering from anxiety disorder can you help me
Where did you do your CBT training if you dong mind asking me?
@@samiazaffar7096 in my house with a ball stretcher
Positive self talk really helped me I noticed I started calling myself stupid and "piece of shit" that was programmed in me when I was young. Depression and anxiety work hand in hand. Saying "its ok your safe" out loud really helps reassure me.
For me it was always making mistakes and getting criticized for it and me trying harder and harder yet failing and making more mistakes because of it. Now 30 some years later I've come to accept myself as who I am and my imperfections and accept myself for me. Guess what? I am now thriving in the past few weeks I have been doing things I have never been able to do with my past mindset. A coupled with diet and exercise feels like I am on top of the world.
Will I have relapses? Yes we will. But as long as we're pressing little by little 1% at a time as I say to myself in the morning and in the evening I'm better by 1%.
I agree with you that talking to your body is an excellent way to overcome anxiety. If one explains to the body how one is going to handle a situation that's ahead then the body realizes that one has it under control and calms down.
Glad to hear. I know it’s hard. Cannot believe how often I label myself “a st**** f****** id*** r*****” because of how my relatives raised me. Peace to all enduring & healing the same.
Just because we have a thought, it doesn`t mean it's true.
Absolutely. Let ALL the thoughts in, they aren't you anyway. Seeing the thought allows you to choose not to identify or accept them. I believe all the spiritual or wisdom traditions allude to this point. Absolutely liberating :)
I’m sat crying like an idiot at this comment. Thank you, I really needed to hear that :)
Thank you for this. I have also heard the quote, "Don't believe everything that you think." This was also helpful.
@@loves2sing
Yes I love that one....that's new to me. I will remember it. Thank you and have a good day.
@@thekatie3079
I hope you're ok and keeping safe 🙋🏼♀️💐
It's scary when you feel like your mind is betraying you. I'm not suicidal but I can understand the link between the two. Thanks for making this video. I'm going to try these techniques.
Thank you sir! I have been battling dentist fears my whole life , I mean phobia, dread, all this lead to years of chronic infection !I watched many videos but your video helped me keep my dental appointment today...2 teeth extracted, 6 roots extracted and 2 bone grafts. I did it today by following the 3 written steps. Bless you. Thank you it really helped me.
Grace Angelica Awesome! I know you must be so relieved!
@Jasmin irani nope it's the truth you jealous!
i have dental phobia at moment. good to hear you got to dentist
I'm really happy for you.
I understand, I had horrible dental fear for years. Exposure therapy helped and now I have no fear thank God! I started talking more to my dentist and being very clear that I was very afraid. I found a dentist that was very sweet and had a great bedside manner. Also, you can find sedation dentists that specifically treat anxious patients.
My daughter was having an episode where she was having a lot of anxiety. We watched this video together and talked about ways she can regain control of herself. Many topics covered were review, but this video helped to remind us of tactics we can use to overcome some crippling anxiety. Thank you.
Great mother. I feel as though if I brought up my anxiety to my parents, they would think I’m sick and that it’s nothinf
My daughter is capable enough to drive out stress and anxiety ......... If your daughter has an anxiety disorders don't blame me or some else's daughter .........
Anxiety is survival need and not immoral ways to awaken moods ..... ...... It is long ...long ..... way how .......people are capable of pronouncing such ariels which bring ill-luck.......and ....disturbing bouts of depression for various reasons . On the whole some sections of the society have attained some form of superiority .... so in which case they are capable ...to ...do anything and everything .....with pot lucks ... Why do they need .....your neighbours dairy , neighbours utensils , invariably the most imminent things will be missing when needed .. even the footware similarities , hand writing similarities , similar rubber stamps .....notary public ... So no need to utilise my mailing account to send trash ...and crap about me ........
His voice calmed me down.
Right 😂 he’s helped me through a lot I think of him as my second dad🥰
I agree his talk was very relaxing. I was feel very anxious when I searched this up. Definitely feel a little bit free from my anxiety after that video and his tip for coping with this struggle I have, right now.
Thank you so much for acknowledging the fact that we cannot turn off cortisol and adrenalin simply by thinking positive! Not to say there isn't some good purpose in challenging/acknowledging our core or irrational beliefs, but certainly it doesn't erase the entire problem and we must also deal with the body. Big big thanks!
Very enlightening. As a CBT practitioner it is good to see that knowledgeable people are pushing the established boundaries.
They definitely need pushing! Thank you for thinking along those lines .This man has great and intuitive emotional intelligence. So many practitioners don't.
To the 1% of you guys that are reading this, remember you are beautiful and unstoppable. I really love this video. It helped me through very rough times in my life and inspired me to start an own channel to help more people out there suffering on mental diseases.
Stay safe everybody. 🌻
I have it really bad
@@kathyalexander1984 i will give u a solution which will really help ur depression right from its roots...ur life will change tremendously .i have done it my self and i know from my own experience..do Surely go for it..give it a try its life changing..
@@kathyalexander1984 there are many vipassana meditation centers around the world find one near your area and apply for a 10 day vipassana course
@@kathyalexander1984 type vipassana meditation on the internet and their website will come
I have panic disorder help plz
It's true not always emotions are preceded by thoughts, but they can be rooted in beliefs, which is also cognition and cbt looks into. Thank you for the tips! :)
3:54 technique 1 focus on how you will feel when it passes
5:48 technique 2 choose over and act as you wouldn't it an actual emergency.....
8:26 technique 3 catch the assumption and I'm chase down the logical conclusions
thank you!😊
@@missmaxinerussell you're welcome 🙂
Tori Caldwell : Just wondering how this would look written in English?
Yeah that makes zero sense... Not in English anyways
Technique 1: focus on how you will feel when the terrible feelings inevitably pass (because they always do)
Technique 2: Choose to act as if you weren't in an emergency situation (smile/laugh, breathe well, salivate)
Technique 3: Challenge the illogical and irrational assumptions that have you so worried in the first place
I recently have come to terms with the fact that I have severe magical ocd. I’ve had it since I was very little and felt overwhelmed at the thought of seeking help because I feel there’s no one that would truly understand. But I’ve come across this video and I now have a glimpse of hope that it can be cured. Thank you for sharing your gift for those of us who can’t really afford sessions or who struggle with opening up to strangers and would rather look for self help. Videos like these help so much and thank you.
Hello my friend. I would like to tell you some about OCD because i have ocd too. The best treatment for OCD is a method called ERP (Exposure and response prevention). It is by far the most effective and it might be slightly different from CBT if your therapist is not specialized in ERP. ERP though comes from CBT but there are differences. Just check it if you want on the internet. I hope you the best
I cant believe the wealth of information available through this gentleman!!
Susan Bishop I totally agree with you!! I have TRULY felt privileged and blessed to have come across his channel!! He is gifted and skilled at what he does!
As a cognitive behavioral therapist this is awesome and you make a great point strong emotional feelings come first usually in activating events, before cognitions and beliefs are set
thank you for your video. i watched it because i suffer from chronic anxiety. this helps a lot!...time well spent!
Why are there only 82 likes here?! This is therapy gold! So many anxious people around the world need this wisdom.
Joseph De Vries probably because this type of therapy didn’t pop up a while back “when I did a search” about anxiety so a lot of ppl must have no idea how amazing this is.
Uhhh, huh?? There are 7.5 thousand likes ? 😂😁👍I am that time traveler and am here to tell you that more people will feel better about this in the near future
@@n.mourad2848 I'm also a time traveler from November, 2020 and there are 17,000 likes now and more people are being helped 😀
because most of us came here by searching cbt
So before covid this video had 82 likes.. now during covid it has 22k. Makes sense
Emotions happen before thoughts was one of the most helpful things my counselor ever told me, love that it's now a common tip
I have been following your excellent, groundbreaking analysis and work in the field of therapy and your practical, real life examples and dynamic videos... best stuff out there!
These 12 minutes are the best I’ve ever heard on anxiety
I need to have this sent to message
This 12min video has answered a lot of questions I've been asking myself over the last 10 years. I was diagnosed with ptsd after serving 10 years in the British Army, and have been on sertraline for around a year.
Thank you for your service. I trust in time you will be a healthier and more content person in time.
I’ve used CBT for anxiety and other emotional issues, worked brilliantly for me though it does require homework and a genuine belief in the technique, after 5 sessions I wasn’t seeing any results but one session later I noticed big improvements, that was 5 years ago- it works for some and not for others but plenty of options out there!
But when do you know how to stop having CBT sessions ?
It’s so kind and generous to share this Mark. Thank You!
I don’t like to comment on videos but I needed to tell you how much this helped me. I was so overwhelmed and afraid I didn’t think I would be able to get through it, I can’t believe that this one video made such an impact on me. Thank you for uploading this
Thanks MarK. Just listening to your voice is calming! And I didn’t even feel anxious when I started listening.
1. Focus on how the feelings will change. Remember that feelings will always shift.
2. Chew it over and act normal. Thanks but you are not needed right now. Chew gum etc
3. Catch the underlying assumption and chase logical conclusions. What’s the consequence?
1. Put on the testicle cuff
This is fantastic! I have started to read your book on re-framing and it's a big help.
What a wonderful video with profound insights on managing anxiety. There are so many videos on youtube about social anxiety but all of them are motivational videos. This video dives right away to the techniques. Wonderful.
Good that you gave an example of what u would say to yourself. Examples are always needed but most people speak in generalities. Thanks!
You took the word right out of my mouth
His voice calmed me most. You could easily hypnotize me. That’s a compliment promise!
I like the respect paid to the emotions. It is easy--if following CBT simplistically--to chalk up emotions to faulty thoughts and thus create a vicious cycle.
Thank you Mark for helping me deal with my anxiety. It has been making me miserable for a long time. I didn’t want to live anymore but you are helping me look at it differently and deal with it in a cognitive way which is a relief. 💖
How are you doing these days? Hoping you are safe and well.
Thank you for creating this wonderful video!
This advice I feel is so life changing. Thank goodness for you - THANK YOU!
Good techniques. Something that was interesting was that anxiety is a survival mechanism, not an illness.
This is probably the best advice I have heard on panic attacks. Thank you!
It’s been a year since your comment was posted
Does it still work?
Feeling better?
I love your channel. When anxiety rears it's head with me one of my analogies is treat it like a buzzing fly and swat it away. My go to challenge to the anxiety is i ask myself....What is the crisis? is the roof caving in?, does anybody have a gun to my head? and of course the answer is No and then I say to myself "There is no crisis, you are having anxiety and this means you need to relax". While I am doing this dialogue in my head I initiate relaxation techniques....uncross my legs, relaxation breathing techniques. This disengages me somewhat from the fight or flight triggers and I can do it anywhere. Even in a boardroom with tense situations going on. Nobody notices.
Your voice and posture is very reassuring and calming on its own. While watching the video, I focussed on those aspects and it really helped, thank you!!
This video changed the way I live my life. Mark is an amazing human being ❤
Anxiety may lead to difficulty sleeping
Tip: Your whole mind and body has to be relaxed. Listening to music in the background while in bed will help tremendously
I’m going to make sure I have gum on hand and try it out. Just imagining using these techniques seemed to work. Thanks. I hit subscribe and the bell notification. In a world of fluff and hype it’s refreshing to get simple straight forward tools to improve my life . I’m going to share this with some friends. Thanks from Arizona 👍😁❤️
Section 3: Parachute
Did it work?
That was incredibly insightful and helpful for me personally. Thank you!
Thanks Mark! Invaluable information.
Great way of explaining sir.Thank you for your valuable information.
Thank you for this insightful video. I agree that emotions come first, it makes perfect sense and it aligns well with our brain evolution. Off course, we live in our brain most of the time and negative thoughts are pesting us which in turn affects our emotions. I guess that for us is important to be aware what influences our emotions so that we can learn how to team up with them.
Outstanding. Have had a very rough two months with anxiety, will practice what has been recommended to try to alleviate the suffering.
When I learnt CBT in my postgrad years at uni , was very skeptical of its approach. This is so much better and makes more sense. The traditional approach goes against the grain, swims against the tide and as mentioned is not sustainable longer term. Excellent
Totally awesome, simultaneously, valuable! Thank you, sir!
This was amazingly informative and helpful, thank you!!
I enjoyed the video very much. Very helpful. Thanks for posting
Thankyou for this video, it made me feel calmer just watching it.
Thank you man. Seriously thanks.
Your a god send! Thank you 🙏
Thank you so much, Sir. Not only is your video helpful, your speech itself is calming and soothing.
Thank you for this. It was very helpful. I'm plowing my way through some really difficult situations that are leaving me with anxiety and mild panic. I'll be watching many more of your videos.
I became very anxious listening to this
why?
This was very helpful! Thank you!
What a simple and wonderful way of explaining how to overcome anxiety. Loved all that you said.
Yes! CBT is a wonderful modality to manage Anxiety.
Warmly thank Mr. Tyrrell for the precious guides. These guides help me so muchh 🥰😍 ❤
I've been doing the second method without realizing it. People would also say I seem so calm
Thank you for sharing this. You have no idea... I can breathe after all day curled up in bed tired and exhausted.
Christina Jibi so sorry you are going through this... so am I...
If only more people with anxiety would subscribe to this honest model! It has helped me so much in life with mine!
2 years later and comment 900. Thank you for providing these helpful techniques. In the current climate of such widespread and far reaching insecurities it has become very difficult for people to find or access real help. This video giving helpful techniques along with your explanation is a great help for an awful lot of people.
or a lot of awful people. lol
This was so helpful and it was broken down step by step. Great video absolutely love it
Just found you and YAY for that. Subscribed.
"Cascade of anxiety" great wording. I had never heard the world cascade used with an anxiety attack. Well-put!!
Very healing concepts! Thank you, Dr. Mark! Subscribed and belled!
Interesting watch. For me REBT/CBT styles of psychotherapy have been an absolute godsend, but it's interesting to hear about other approaches and/or refinements to paint a more complete and nuanced picture of the interconnection of cognition, emotion, and behavior.
Your voice alone is already soothing. Thank you for the helpful tips, too!
Hello Mark. Thank You for Your talks here on this channel ! A lot of new knowledge !😊
Thank you for this amazing video!
1) @3:52 Focus on the way you expect your feelings will have changed for the better, once the current awful feelings have passed. (Write them down.)
2) @5:47 Consider the circumstances, & then behave as if all is well... just because you feel fear, doesn't mean you actually ARE in danger. Your mind will take cues from your body, that all is well.
3) @8:25 Identify the underlying assumptions that are triggering the bad feelings, then chase down the logical conclusions of each step of the built up bug-a-boo, in order to dispel it, by thinking how we would survive (even thrive), even if the worse were to occur.
[Hmmm, I need to mull this over... not sure I agree with all he says, but I see some merit in it.]
Thanks so much!!
Same, 1 and 2 are helpful for me. But #3 is a great way to start ruminating and probably will make my anxiety worse.
Thank you!
Loved your content, subscribed. A note: thoughts do come before feelings. You see, in the first step, for me to change the feeling of anxiety I need to first think on how I will feel when the anxiety is gone to start feeling better. The feeling of anxiety comes when the mind (first) identifies a thread. There's no feelings here yet.
i'm gonna try number 2.. thx y so much this is very insightful
Thanks for valuable information. When I felt anxiety really badly at dentist for the first time, I didn't know how to deal with it. I only thought about what Im going to do after I am done with dentist...my plans to do gardening at home. That saved me by changing my thoughts.
I feel it again when I go to dentist but sometimes cant change it successfully. This time Im not going to let it happen...for sure !!
Anxiety is a fear of not having control of your future .
You cannot control the thoughts that enter your mind but you can manage the emotions
36duboy your emotions all stem from your thoughts
In my case, anxiety is the fear of the Past
@@radar0412 is it the fear of it happening again
@@36duboy It's the fear that the events from My past that I wasn't responsible for, will effect my present and future relationships. I guess I have to give you credit for being half right. Lol..
@@radar0412 radical Acceptance.
As an anxiety patient 20 years ago, I was never comfortable with the CBT dogma that thoughts always precede feelings.
Me too but its peddled by every psychologist. I think its nonsense. If its a grey day everything looks grey. Turning on lights everywhere doesn't help.
I had severe social anxiety for years. It’s absolutely true thoughts precede feelings. Negative thoughts are so automatic you don’t realize you have them. Sometimes a therapist is required to find them.
great talk as usual very rich takeaways thank you 🙏
Outstanding! Very helpful. I may follow up after I give this to the client I have in mind.
5:48
So the second CBT technique is
BALL STRETCHER
@mémdíler damn it you and like 10 other people beat me to it
0:41 HUMBLE(R)
Section 2: ball stretcher is pretty calming
@Your Loneliness haha
What is this ball stretcher everyone keeps referring to?
Edit: No one is answering this question.
@Nando Garcia But now my curiosity is killing me!
@Nando Garcia Cognitive Behavioral Therapy. How does that relate to balls?
Thank you for this ❤️❤️❤️ Quite helpful
Thank you so much for share your knowledge.
🙏
I love this 😩❤️💖❤️. I’m having anxiety about walking around with imaginary gum 😅.
What is your favorite flavor of gum? ;-)
"Thanks but you are not needed right now"
Telling my angry dog anxiety this really helps.
Love people that have the knowledge to help you grow as a person💪💪💪💪
I appreciate the above suggestions because like most people who are trying to cope with rules that are changed just as you have almost become accustomed to the old set of rules to follow only going with the flow is not going to be enough strategy for me or anyone else to get through to a more peaceful place with less chaos around.
He reminds me of Arthur Pendragon's father in the Merlin TV series
These are wonderful techniques sir. I have learned so many strategies by you Thankyou very much sir. May Allah bless you a lot
asalamu alaikum.. r u suffering frm anxiety and panic disorder?
m also suffering frm many years... what helped me is to add vitamin d3 and magnesium... u knw we feel anxious and depressed coz of lack of nutrients at times... globally more than 70% people are deficient in vitamin d3 and magnesium.... and moreover test ur thyroid it also cause anxiety and depression.... along with changing thoughts healthy life style and right food are prerequisite for healthy living
Also lacking vitamin B12 can be problematic
B A L L S T R E T C H E R .
@@TheAbsol7448 P A R A C H U T E
Thank you for this! 💙😊
Yes, that was useful and practical. Thank you for those ideas.
Insightful thoughts - thanks for sharing them with us! I notice that anxiety feeds into learned helplessness- I noticed some link there. You are absolutely on point about body language - closed body language can increase a stress hormone and make a person look tensed.
I fear death, not existing and so on, have since I was a kid, going through it right now and stopped drinking to try and square myself up, I have bouts of pure panic resulting in being sick, and so on. Horrible, comes and goes but was drinking a lot recently and hoping it’s going to ease off and get better. I just can’t make peace with it.
Thank you sir. Very helpful and concise. I have been a proponent of CBT for years.
This video really helped me today , thankyou.
my fear is death. The consequence of that is death. I want to live, those two things remain at odds in me during a panic attack.
Me too
Maybe you would like Epicurus more than Marcus Aurelius?
I feel like I’d have to use my thoughts to change emotions. It’s only possible to think one thought at a time,Switching focus onto taking a some deep breaths helps me to calm panic and breaking racing thought patterns. it’s easier to, then, rationalize and gain higher perspectives. I think I might have a confused concept of emotions .
I was freaking out because I had to kill a very large spider ( I live alone) I found in my bathroom and Afterwards i was in the middle on my living room jumping and screaming feeling like I was crawling with spiders ... even having mild visual hallucinations. This video made a huge difference
dbt and cbt were forced on me twice as a teen. At the time I felt it was boring And seemed like I was leaning juvenile and obvious concepts. Now, at 28, I have many areas of my life that have improved and that I can accredit to things I learned from those teachings
I am a licensed clinical psychologist , I may help you !
Thank you. Your info is really helpful. Very much appreciated.