5 CBT Exercises For Anxiety
ฝัง
- เผยแพร่เมื่อ 13 พ.ค. 2024
- Are you struggling to navigate life with daily anxiety?
You are not alone.
In today’s video, I share some exercises to help change your behavior patterns and quiet your anxiety.
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This video was created by Barbara Heffernan, LCSW for educational purposes only. These videos are not diagnostic and provide no individual consultation. Consumption of these materials is for your own education and any medical, psychological, or professional care decisions should be made between you and your primary care doctor or another provider that you are engaged with. Barbara Heffernan is not available for individual consultation via TH-cam, social media, or email, and provides services only in the manner mentioned above.
Edited by Video Editing Experts
#CBTExercises #CBTExercisesForAnxiety #AnxietyHelp
☀️☀️CHAPTERS☀️☀️
0:00 Intro
1:04 CBT summary
6:19 Exercise 1
8:26 Exercise 2
10:05 Exercise 3
11:36 Exercise 4
13:04 Meditation
14:35 Exercise 5
15:45 OCD
16:13 Understand this about anxiety
We suffer much more in imagination than in reality. I try to keep that in mind at all times especially when my thoughts begin to spiral.
I just found you Barbara. I deal wit daily anxiety and depression for the past 5 years. To the point I am unable to take care of my family. Listening to you seems to help me so much than on my own. I am so grateful for you and I just wanted to tell you your amazing for doing this. Real live super hero in my heart❤️🙏🏻
We need progesterone cream. Check Barbara Hoffman.
Have you checked your vitamin D levels? They should be atleast 50-70
@@christianfernandez4285hi i have anxiety and depression right now i am at my worst
@@christianfernandez4285i have just done a test and my vitamin D result is 19 does this low level have anything to do with my anxiety??
Less Vitamin d also cause anxiety?
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
During the lockdowns, I lost trust in doctors. After finding your video's, I've been able to work through things with your help. Just wanted to thank you.
YES! Please do a video on OCD Anxiety. Thank you.
This was the most comprehensive explanation of CBT and all of its components I’ve ever watched. As an MSW psychotherapist student who also has an anxiety disorder of my own, this was such a God send. Thank you so much
Totally agree with you.
I could remember several years ago after losing my dad, I suffered severe anxiety and mental disorder. Got diagnosed with OCD. Not until my wife recommended me to psilocybin mushrooms treatment. Psilocybin treatment saved my life honestly. 6 years totally clean. Never thought I would be saying this about mushrooms.
Congrats on your recovery. Most persons never realizes psilocybin can be used as a miracle medication to save lives. Years back i wrote an entire essay about psychedelics. they saved you from death bud, lets be honest here.
Can you help me with the reliable source 🙏. I'm 56 and have suffered for years with addiction, anxiety and severe ptsd, I got my panic attacks under control myself years ago and they have come back with a vengeance, I'm constantly trying to take full breaths but can't get the full satisfying breath out, it's absolutely crippling me, i live in Australia. I don't know much about these mushrooms. Really need a reliable source!! Can't wait to get them.
YES very sure of Dr.benfungi. I have the same experience with anxiety, depression, PTSD and addiction and Mushrooms definitely made a huge huge difference to why am clean today.
Mushrooms are very medicinal. This is why anybody familiar with psilocybin and any other kind of fungi will tell you, "They are alive." They have a very ancient wisdom. To my experience, all mushrooms have always said, "Pay attention to your life. How you think, how you feel, and what will you do with the information that you always knew, but now are seeing in this point of view." This is why mushrooms are so respected in tribal cultures. This mental health treatment works for me too. Half micro doses do the trick for me. At least a few days at a time with lengthy time in between. Never addictive. Thank you for sharing this point!
How do I reach out to him? Is he on insta
Anxiety is universal emotion, but when out of control causing symptoms and impairment, needs management. 1. Meditation ( S K Y breathing ) thwarts all the symptoms of anxiety, and costs nothing. 2. Daily indoor exercise (stationary bike) helps relieve anxiety. 3. Medication SSRI once daily helps sleep well, once you sleep well -anxiety would be a thing of past. 4. Regular interactions with live people / friends / relatives helps decrease anxiety 5. Usage of debit card (instead of credit card) helps decrease anxiety as well as credit seems to be the biggest stress causing agent.
Dear Prof. Barbara Heffernan. Thank you so much for sharing very valuable, in-depth and useful knowledge 🙏🙏👍👍👍👍👍👍. GB.
I really think that hearing (some of us need to hear them over and over) harsh realities is the most helpful.
I agree…. Thank you for acknowledging that!
Been dealing with anxiety for about 12 yrs now. And last night I had a dizzy spell. That’s all it took for me to spiral. I’ve been learning all about CBT but sometimes at the moment when I’m panicking it’s so hard to shift to everything I’ve learned. I understand what’s going on but my mind is in control of me in an awful way. And this health anxiety is taking a toll. I’m exhausted 😩 Thank you for your video🙏🏼
I’ve had anxiety all my life too, and what really got me to start trying to treat it was the dizziness and vertigo. That’s one of my least favorite parts of anxiety X) if you want help specifically with the dizziness, I recommend looking up The Steady Coach on TH-cam. Her career is in working with people at the specific intersection of anxiety and dizziness, and it’s been helping me a lot!
@@TheLiberaceTheory thank you so much! Yes the dizziness is one of my triggers and worst part too. I suffered a positional vertigo about 13 yrs ago and that’s what caused my anxiety. So anything to do with dizziness/imbalance feeling, it destroys me for a day or two. It’s awful. I’ll def look into the steady coach. Hope you’re doing well!
Hugs
Just know you are not alone. Many people feel symptoms when they are worried. Just allow yourself to feel and don’t judge your thoughts. Know that growth takes time, some time longer than others. You’ll be healed in Jesus’ name. Amen!
@@FerintoshFarmsPhotography thank you. Hugs back🩶
I feel for everyone commenting here. I've been dealing with anxiety and panic for many years.
OCD? I was recently fixated on my blood pressure for a month. It's fine but I was taking a reading 25 times a day!
To reduce my anxiety, I've tried stimulating my parasympathetic nerve by massaging pressure points in my ears, and running cold water over my face and head.
Bhramari pranayama helps a lot as well. Inhale to the count of 4, then exhale to the count of 6 with mouth closed and saying "hmmm". Repeat 5 to 15 times.
“Cast All Your anxiety on HIM
because He cares for you”
_Peter 5:7
"For I, the LORD your God, hold your right hand; it is I who say to you, 'Fear not, I am the one who helps you.”
_ Isaiah 41:13
“Come to me, all you who are weary and burdened, and I will give you rest. Take my yoke upon you and learn from me, for I am gentle and humble in heart, and you will find rest for your souls. For my yoke is easy and my burden is light.”
_Matthew 11:28-30
The LORD is with me; I will not be afraid. What can mere mortals do to me? The LORD is with me; he is my helper. I look in triumph on my enemies.
_Psalm 118:6
“Truly I tell you, if you have faith as small as a mustard seed, you can say to this mountain, 'Move from here to there,' and it will move. Nothing will be impossible for you.”
_Matthew 17:20-21.
Interestingly enough, that breathing technique also helps stimulate the vagus nerve! The ends of the vagus nerve are in the diaphragm, so breathing out for 6 count relaxes the diaphragm and sends safety signals to the parasympathetic system. There are also branches of the vagus nerve in the throat, so when you “ommmm”, you’re vibrating on that nerve, which again sends safety signals!
Hi I have have severe anxiety and was recently diagnosed with high blood pressure too! I'm on Losartan and I've been getting more panic attacks. Have you found a medicine that works with no side effects?
Your videos are so concise and helpful, thank you ❤
This video is truly extraordinary. It sums up a lot of concepts and you are giving very powerful suggestions. English is not my first language but I was able to understand each and every word you said. Thank you Ma'am
You are very welcome, and I am so pleased you found it so helpful! I appreciate the encouraging feedback!
@@BarbaraHeffernan can you help my 15 year old son with instructive thoughts . Do you offer individual therapy sessions or have referrals?
Excellent video, thank you Barbara👏
I needed to hear this tonight, thank you so much for your wise words🙏🏼
I don’t know you but for some reason everything you said it’s what I’m feeling. I really felt a connection and felt so better about what you talked about. I’m so relieved now. I keep going to the doctor and they don’t understand my feelings but I’m so pain free now. Thank you so much❤❤❤
I applaud you for saying that!! The hardest thing to admit is feeling powerless but now I feel validated and liberated ❤. Thank you soooooo much!!
Thank you for a great video 🙏🏻
Thank you Barbara
I have been in therapy through the VA for years and what I love is that this short video helped to incapsulate so much if my counseling. Validation for what I've been shown and doing. And good reminders of what to emphasize moving forward.
Thank you barbara love this❤ really helpful
Please do a series on OCD. Awesome videos!
That was a lot of valuable information and useful techniques. Thank you Barbara!
Love this!
Wow! You put it into context with two words certainty and control. What has helped me is to look at my thoughts and sit with the emotion because it does pass, but in that moment you don't think it will. Mediation, a deal breaker, journaling, putting down your thoughts has really helped. At the end of the day, trying to just live in the Now moment is what I'm trying to achieve and not worry about the "what if's".🤗💖
thanks for sharing what has helped you, which will help others! ❤
Completely identify with that.
That is 100% correct...live this moment...🙂🙂🙂
BRILLIANCE! Thank you, Barbara!
Barbara ,thank you for existing! ❤
You are wonderful! Great content , thank you
This is so helpful, thanks Barbara😊
Truly incredible video. Thank you so much
this video made me feel the most calm i’ve felt in a while. thank you so much! i wrote your advice down and i can’t wait to put it in practice!❤
I feel my anxiety anger reduced when I started loving everybody ❤I love everybody is my new affirmation for personal use and I learned it through martial arts to not think of anyone as an enemy but try to love everybody thanks for all your great videos I love them
LOVE this. Thank you so much for sharing. Yes, when we come from a place of love, we feel safer (and vice versa probably). An aspiration to walk through the world with an open heart :)
My anxiety is 1000% due to financial issues caused by being unable to break free from a narcissist who has taken everything from me! If I could get over my money issues , I know I would be cured !!
@@stevenkovler5133absolutely! I am the same! It’s all about the financial situation.
@@stevenkovler5133you have to shift that thought- if you change the feeling first (make it positive- how you will feel when it’s resolved), the issue will resolve itself faster than waiting for the issue to resolve itself before you feel better.
If that makes sense.
Very logical and makes sense. So right about the lack of control and worrying about something that can't be controlled. You really verbalised anxiety exactly.
Hope u tried some techniques , but be patient because it takes time , effort and persistence. Anxiety can rob us from living. Good luck!
Thank you so much from bottom of my heart!
Thank you so much. I have my anxiety every single day and my stomach always hurts and makes me wanna throw up but surprisingly I don’t. But im really scared of throwing up due to my emetophobia and I just get mostly worried from that. This video helps a lot so tysm! ❤️
Thankyou for this Dr Babara ❤
I really like your videos and your delivery! I have a hard time slowing down enough to think about doing the things you suggest here. I feel anxious all the time and being in menopause makes it SO much worse! My anxiety has blown up! Not just from menopause but from living with an alcoholic husband who hasn't been faithful. Some days I can barely make it through and I hope that I get back to my old self someday! I am also worse because I stopped my anti-anxiety meds last year. I developed severe Raynaud's, likely from HRT, so I stopped all meds. Now alternative methods and these exercises will hopefully help lower my anxiety so THANK YOU VERY MUCH!!!!!!!
I go to Alanon
Barbara, PLEASE do a video on anxiety around OCD please . I need it for help with a family member. Thank you
Thank you so much!🙏🙇♀
Excellent stuff. Thanks
Excellent explanation! So logic! Yo made me feel at easy. You are telling me that I have control over this! I never thought it that way! It absolutely makes sense! Thank you very much Barbara! God Bless you!
Thank you so much ❤
I have been in such severe flight or flight. Today, a big oiece of that “paused” and now I’m having… rolling panic. A nurse a while ago told me she suspected high stress hormones and that really, really makes sense. Now, I’m struggling to sleep, eat right… I have a chronic illness that is kicking my ass at the same time. So, I have everything to learn. Thank you so so much for this gift!
I hope you are doing much better
@@memequeen1004 no. I’m so absolutely in hell I’m looking into ketamine treatmemrt.
@@cyrusromeo oh no :( I really hope you get much better im very sorry things are going terrible I pray that whatever is troubling you, that you will eventually overcome it
@@memequeen1004 thanks, this is when I love the internet. When we support one another.
@@cyrusromeo I fully agree 🩷
love the exercises thanks !
Glad I came across this video. I will definitely be looking at your other videos.
Best explanation about anxiety EVER !!!...... Thank you for making this..
Love your style, just found you… when I went through my worst depression and Anxiety period, I did that box trick, it really helped, now I make my brain like you said think of a happy place, and what really helped me pretending like the Anxiety is a person and dear him/ her to beat me in my feelings, hey I will never let anyone win 😁
Very nice mental exercises!
Yes definitely needed this! I’m wanting to do so much in the entertainment business and I’m realizing some things about myself.
I think you found me !amazing. I deal with this constantly
You explain this so well❤️
Bless you Barbara 😢
My eyes started dripping as I was watching this. Its really hard...
Love the format when you explain things. Very clear and easy to follow. You use great examples
that are easily relatable to the viewer to get your point across. Excellent.
Thank you so much for this Barbara. I was recently discharged / disengaged by a private psychologist after $800 worth of sessions because I needed help after hallucinations due to self harming , after all I was paying, this video has immensely reduced these symptoms. The hospitals told me to call lifeline which only let me vent (not overly helpful). (I’m in Australia). Psychiatrists here by the way only prescribe medications. It’s really a sham down under. Thank you for your channel and your respite.
The medical system in Australia is pretty disgusting at the moment. I hope your health problems improve, keep well.
Hope you are doing better. I too have found a lot of benefit with self help video's like Barbara's
@@peterstanghellini393 thanks Peter am doing better barb is great 👍
Hope you're better
Very helpful. I have to review this video at least one more time before moving on to the next one. Thanks 😊
you are heaven sent. thank you!
This is great thank you
Thank you for this valuable insight on this topic I really needed it!thanks for sharing!
Thanks! This really helped me today. It made me realize that anxious thoughts are just thoughts.
“Cast All Your anxiety on HIM
because He cares for you”
_Peter 5:7
"For I, the LORD your God, hold your right hand; it is I who say to you, 'Fear not, I am the one who helps you.”
_ Isaiah 41:13
“Come to me, all you who are weary and burdened, and I will give you rest. Take my yoke upon you and learn from me, for I am gentle and humble in heart, and you will find rest for your souls. For my yoke is easy and my burden is light.”
_Matthew 11:28-30
The LORD is with me; I will not be afraid. What can mere mortals do to me? The LORD is with me; he is my helper. I look in triumph on my enemies.
_Psalm 118:6
“Truly I tell you, if you have faith as small as a mustard seed, you can say to this mountain, 'Move from here to there,' and it will move. Nothing will be impossible for you.”
_Matthew 17:20-21.
I tried CBT last year and it didn't go so well...I was too anxious to even get through one exercise. I had to first use mindfulness to calm myself enough to get through the exercises. The book "30 Days to Reduce Anxiety" by Harper Daniels was a good small book for that. But now I'm ready to go into CBT. This video was super helpful, thank you!
You are so welcome, and thank you for sharing the book you found helpful! I hope the CBT goes well for you!
thank you
Thank you so much you have helped me see the causes. Thank you, ⚘ ❤
Thank you for the ideas to help with anxiety
You are welcome!
Hi Patricia, how's your day going with you?
Wow thank you for this...just came across this channel!❤
You’re wonderful!!! Thank you so much ❤
You are so welcome! Thanks for your encouragement :)
Best explanation of CBT ive heard, thank you.
This really helped thank you
Thank you for amazing content, help so much to people with anxiety and depression.
Thank you there are some excellent techniques here, I particularly liked the anxiety box. Thank you!
You are so welcome! Let us know how it works :)
Thank you so much, this is helping me. I have chronic fatigue syndrome which I know is rooted in an under developed parasympathetic nervous system. I am learning every day how to navigate this world in a more balanced way. This world has always been a terrifying place for me, I am looking forward to a better future.
I needed this thanks
Thank you so much
So grateful for you and your beautiful, inspiring, life saving advices
Wld pls share more about
The best cbt and dbt and act tools that have been most helpful for u and also surviving narcissistic abuse in families and
Thank you so much iam happy I find you exactly what I feel
This was really helpful to listen to. Thanks
Thank you
I am particularly curious about the anxiety box exercise! I will try it tomorrow for a task that gives me a lot of anxiety!
Man! Awesome! Thank u
This was actually immensely informative! I'm saving as a reminder! Thank you, Barbara! 💎
Thank youn
So informative and helpful, thank you!
You are so welcome!
Thank you Barbara for posting. I haven't really thought or had a perspective about my anxiety. I think practicing this will help me slow things down and allow me to problem solve without panic or catastrophizing. I really like writing things down and putting my thoughts in a container. I might make a separate notepad for solutions to the problem at hand.
So pleased this was helpful!
You are such a gem. Thank you for this video!
You are so sweet! 😀❤️ made my day!
Thank you for information ❤
Clear and very helpful. Love your beautiful face and smile
Thank You! so much!! This is what I needed to hear!!!! It was me all along! My fear created my dilemma, which created panic and fast pulse during the nite.
Thank you! Please do a video on OCD!
Wow, powerful stuff and so needed! Thank you! 🙏🙌 😍
I really appreciate you. Thank you for making these. It's immensely helpful for someone who struggles a lot of anxiety.
“Cast All Your anxiety on HIM
because He cares for you”
_Peter 5:7
"For I, the LORD your God, hold your right hand; it is I who say to you, 'Fear not, I am the one who helps you.”
_ Isaiah 41:13
“Come to me, all you who are weary and burdened, and I will give you rest. Take my yoke upon you and learn from me, for I am gentle and humble in heart, and you will find rest for your souls. For my yoke is easy and my burden is light.”
_Matthew 11:28-30
The LORD is with me; I will not be afraid. What can mere mortals do to me? The LORD is with me; he is my helper. I look in triumph on my enemies.
_Psalm 118:6
“Truly I tell you, if you have faith as small as a mustard seed, you can say to this mountain, 'Move from here to there,' and it will move. Nothing will be impossible for you.”
_Matthew 17:20-21.
Thanks 😮
I enjoyed her way of looking at anxiety I have been teaching people how to eradicate the bad stressors of life , I used to allow peoples words or actions to stress me out or make me anxious until I got a revelation into the strategies that I now teach people
Good info for me tangks very much
Thank you very much for your great videos. It would be great, if you could have more videos on thought OCD. I.E., when people worry about unfounded rumors started by others for whatever reason (personal fued, jealousy, etc), or what other people might be saying or thinking about them, and constantly going through scenarios in their minds that could, of course, be just a pigment of their imagination!
This is exactly talking about my panic disorder. I've been on Effexor for 12 years and haven't had an attack since then. I would love to get off this medication and I think as I slowly go off it, practicing this will help! Thank you❤
😅
fack
@@MigthyDucksz24 What's that mean?🤔
Hi I just wanted to wish you well as you withdraw from Effexor. Please please research tapering protocols online as doctors don’t always understand how tricky it can be coming off psych meds. Good luck 🤞
Yes go slowly.
I know if a group in FB first getting off cymbalta. They are literally counting the tiny beads in each capsule and going down by 5% every 14 days. Starts at 330 beads. It takes 149 WEEKS to safely get off the drug without the terrible side effects.
I went search for info when they wanted to put me in cymbalta-because I have such terrible reactions to medications in general.
This group scared the $hit out of me and iv refused to take the meds.
So just please be careful!
I could watch this five times and learn something every time. Thank you!
Brilliant advice! Loved this so much. Helpful, real, informed. Thank you ❤
“Cast All Your anxiety on HIM
because He cares for you”
_Peter 5:7
"For I, the LORD your God, hold your right hand; it is I who say to you, 'Fear not, I am the one who helps you.”
_ Isaiah 41:13
“Come to me, all you who are weary and burdened, and I will give you rest. Take my yoke upon you and learn from me, for I am gentle and humble in heart, and you will find rest for your souls. For my yoke is easy and my burden is light.”
_Matthew 11:28-30
The LORD is with me; I will not be afraid. What can mere mortals do to me? The LORD is with me; he is my helper. I look in triumph on my enemies.
_Psalm 118:6
“Truly I tell you, if you have faith as small as a mustard seed, you can say to this mountain, 'Move from here to there,' and it will move. Nothing will be impossible for you.”
_Matthew 17:20-21.
This video helped me so much. Thank you.
What am excellent easy to understand video. Helped me pinpoint my anxiety about anxious thoughts!
Thank you so much , so detailed and helped me calm down
So pleased this helped!! Wishing you the best on your healing journey :)
Thank you so much mam for this video. I want to share my thoughts about how i counter this Anxiety. I love to read philosophy, there is a philosopher named J Krishnamurthy, he in his book, " What are you doing with your life " introduced a concept, " Seeing things as they are", basically he says observe your thoughts without any judgement. I feel this helps me a lot.
You are so reassuring Barbara. My anxiety triggers my IBS and vice versa. This becomes a vicious cycle. Your suggestions sound great. I shall give it a try. Thanks a lot