Micro Exposures In Anxiety Recovery (Podcast Episode 300)
ฝัง
- เผยแพร่เมื่อ 16 ก.ย. 2024
- Can skipping a daily calming ritual or delaying bedtime slightly really aid in anxiety recovery? Discover how these seemingly insignificant acts can accumulate into substantial progress on your journey to overcoming anxiety. This week on The Anxious Truth, we’re breaking down the concept of micro exposures-those small, yet powerful steps designed to help you face and manage your anxiety. By starting with these tiny, manageable experiments, you can gradually learn to experience anxiety without resistance, laying the groundwork for long-term mental health and stress management.
Takeaways:
* Micro exposures are small experiments in facing fear without fighting and can be a crucial part of the recovery process.
* Starting with small micro exposures can help individuals build confidence and tolerance for uncomfortable feelings.
* Sitting quietly for a minute or two with your feelings is an excellent micro exposure.
* Removing safety rituals and routines can be a form of micro exposure.
* The key to any exposure is response prevention, refraining from saving oneself from the uncomfortable feelings.
* Micro exposures can form the foundation of lifelong wellness habits.
For full show notes on this episode:
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🎵 Music Used on My Podcast: AfterGlow by Ben Drake (with permission)
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It’s shocking to me that you don’t get more views. Super helpful stuff here.
Yes please to an episode which includes a mini mindfulness meditation practice Drew… great episode as always, oh & also an excellent Disordered session with Josh (the recent one about Techniques) too, thank you!
Today I am challenging myself to not check my pulse which has become what I believe would be diagnosed as an OCD compulsion. I have been doing this body checking safety ritual compulsion for so long that it has consumed a good part of my day. Checking my pulse is not keeping me safe from anything.
I just found out i have severe "Anticipatory anxiety" and I never connected the dots until now. I've always been an anxious person, my parents could vouch for that statement even as a child.. 3 events took place over the course of 3 years and after reflecting, thats what I have.
I wanted to move to another state back in 2021 saved up a boat load of cash, quit my job, got something line up in that other state one week out for my departure, I had a reoccurring imaginary thought that when I moved, I will be all alone, locked in my apartment in darkness and i had anxiety so bad that i lost 15 lbs, couldnt eat couldnt sleep so I chickened out and stayed.
the other 2 events are pretty much the exact same. One recently is I had another job lined up, they were even going to pay for housing and transportation and again, a week/2 weeks out, my mind kept running to the future trying to predict every possible scenario and no matter how hard I tried to get my mind on the present, i couldnt. I once again chickened out due to lose of sleep, loss of appetite, and more loss of weight. ugh... Help me Lord!
I would absolutely love a mindfulness practise please! 😊
Mindfulness , yes
Yes!!! Please do a mindfulness meditation.
Would love to see a mindfulness exercise. My anxiety is 100% caused by the financial situation I am in. I made great money from 2019-2022. But my narcissistic 2nd wife spent me into near bankruptcy. My anxiety kicked in due to her verbal, physical and financial abuse. I even lost my high paying job because of my depression. Now I know the only way I can get better is to get out of this financial hole. How do I cure myself when I know the EXACT cause of all of my issues ?
Hey Drew! Nice to see you on You tube again
This is precisely what I’ve been doing in the last month and really taking all of your advice to heart.
Unfortunately, I really should have done this sooner! I went from being mostly housebound to now going to restaurants, parks, on long walks, salons, DENTISTS (still shocked), and so so so much “scary” stuff that I deeply believed I’d never experience again.
Your work has changed my life and I am unbelievably grateful. Learning that I don’t need to fight anxiety/panic alone shifted my reality. Thank you!
Would love to a “group” 5 minute Meditation!
What are you doing that helps?
@@Dandelionsandbutterflies I have taken everything I have heard from this channel to heart, even though I didn’t want to because it is ultra scary, and I’m just accepting the anxiety. I don’t do any body scans, I try very hard not to avoid uncomfortability (I would use headphones to drown out sound before, I’d pinch my skin to focus on that, I’d do deep breathing and various other calming techniques-these all hurt me ultimately and made me avoid the feelings), and I’m challenging myself little by little every day.
I went from housebound to going to the dentist, going to restaurants, going to stores, and so much more…and it all started because I stopped fighting back. I still very much experience anxiety, but instead of fighting or running, I just coast through it and live instead.
@@christophersmith4438 well that sounds wonderful. Idk how to do that! I’ve been almost housebound for almost 3 years and don’t know how to get out of this mess.
@@Dandelionsandbutterflies I highly encourage you to keep listening to these podcasts and apply what you can, even if it’s ultra small steps to begin with! :) Of all of the exercises, medications, techniques, vitamins, and so so so much more I have tried, nothing at all helped me as much as this man.
How do you do exposures when dealing with symptoms all day? Or flashbacks?
Can you do an episode about anxiety around happiness? I find my self getting anxious about being happy because i feel like something bad is going to happen after. Thank you!
I relate to this comment so much! when im not that anxious or feel fine I think something bad is about to happen. I feel if im to happy something is wrong. I'm anxious about not being anxious. To me being happy or feeling good is a bad feeling :( im so used to feeling anxious and on edge of panic all the time, its scary feeling another emotion other then just that.
Now that you are really trained and working in the therapy field and almost licensed, I think we all would be very curious to know what you think when you look back on your videos from 10 years ago. What would you change?
I keep focusing on my breathing thinking my heart or breathing will stopn
I used earplugs and noice cancelling headphones , I get anxious when I hear my neighbours door slamming.I also go walking for hours only to not to sit at home and hearing door slamming.I hate fear.
I put them in during thunderstorms. I get it.
Moore Michelle Lee Eric Clark Michelle