The Essential Skill to Regulate Your Nervous System - Relaxed Vigilance vs. Hypervigilance 21/30

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  • เผยแพร่เมื่อ 28 พ.ค. 2024
  • This is Day 21 from my online course Break the Anxiety Cycle in 30 Days- Buy the full course here: courses.therapyinanutshell.co...
    This is seriously one of the most powerful interventions I know of for chronic anxiety. It uses a bottom-up approach, a body first approach to regulate your nervous system to reduce stress and anxiety throughout the day. And it’s pretty simple to learn. Stress is a nervous system response, it’s your ANS autonomic nervous system responding to perceived threats, whether they be in your environment (dog barking) or in your head (What if no one likes me). We also have a counterbalancing response, the parasympathetic response, para as in parachute, it slows things down and helps restore a sense of calm, both in our mind and in our body. We don’t have direct control over our autonomic nervous system, but we can influence it in a powerful way.
    Microtriggers
    When it comes to anxiety, the stress response isn’t kicking on due to a huge immediate threat- like a saber tooth tiger, it’s turning on in tiny doses throughout the day in response to micro-triggers, tiny little stressors that we might not even be aware of. In this video you'll learn how to regulate your nervous system.
    Looking for affordable online counseling? My sponsor, BetterHelp, connects you to a licensed professional from the comfort of your own home. Try it now for 10% off your first month: betterhelp.com/therapyinanuts...
    Learn more in one of my in-depth mental health courses: courses.therapyinanutshell.co...
    Support my mission on Patreon: / therapyinanutshell
    Sign up for my newsletter: www.therapyinanutshell.com?YTDescription&TH-cam
    Check out my favorite self-help books: kit.co/TherapyinaNutshell/bes...
    Check out my podcast, Therapy in a Nutshell: tinpodcast.podbean.com/
    Therapy in a Nutshell 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.
    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

ความคิดเห็น • 642

  • @zamirkazmi5018
    @zamirkazmi5018 3 หลายเดือนก่อน +981

    I swear to God, i have never seen a therapist who gives this good advice. I myself am in therapy with a very decent therapist but Emma your techniques have helped me so immensely. Unlike others you don't talk abstract ideas, you make it it so damn practical and applicable. Love your approach. May God reward you for all the free help you are offering

    • @proverbs3150
      @proverbs3150 3 หลายเดือนก่อน +19

      Get to know Jesus, stop swearing to God, and you will have peace beyond all understanding.

    • @Crystalquartz964
      @Crystalquartz964 3 หลายเดือนก่อน +123

      @@proverbs3150 Take your condescending religious comment out of here, its completely irrelevant

    • @brianciofani4698
      @brianciofani4698 3 หลายเดือนก่อน

      ​@@proverbs3150100%!!

    • @brianciofani4698
      @brianciofani4698 3 หลายเดือนก่อน

      ​@@proverbs3150100%

    • @Sbd222
      @Sbd222 3 หลายเดือนก่อน +15

      Same! I had a cool therapist who listened to me talk for an hour. Which was great. I learned that routine is the best way to get through a difficult time i.e. divorce but I didn’t get practical insight or techniques like I do from this channel.

  • @adamrosefire
    @adamrosefire 3 หลายเดือนก่อน +622

    I really like that saying in the end: life isn’t about waiting for the storm to pass, it’s about learning to dance in the rain.

    • @sherryberry2394
      @sherryberry2394 3 หลายเดือนก่อน +7

      ❤ I love this, so helpful.

    • @norcalzack
      @norcalzack 3 หลายเดือนก่อน +9

      My wife has this tattood down her side 😊

    • @adamrosefire
      @adamrosefire 3 หลายเดือนก่อน +2

      @@norcalzack Wow! 💥

    • @Encaris
      @Encaris 3 หลายเดือนก่อน +3

      I remember seeing this quote on the wall of a restaurant when i was in a really crumby situation. I now have that quote above my bed to help me remember that negative things are based on perspective and that there is always a silver lining or lesson to a pursumed negative situation.

    • @adamrosefire
      @adamrosefire 3 หลายเดือนก่อน +1

      @@Encaris Awesome! Thanks for sharing.

  • @Martha_My_Dear
    @Martha_My_Dear 3 หลายเดือนก่อน +320

    Emma you've changed my life... you still are doing it. You can't know the extension of your work. It has been like heaven sent. Thank you SO much from the opposite side of the continent. 🇦🇷

    • @TherapyinaNutshell
      @TherapyinaNutshell  3 หลายเดือนก่อน +18

      Aguante Argentina ❤

    • @Martha_My_Dear
      @Martha_My_Dear 3 หลายเดือนก่อน +5

      @@TherapyinaNutshell Geniaaaa ♥ abrazos desde Córdoba

    • @psyclotronxx3083
      @psyclotronxx3083 3 หลายเดือนก่อน +2

      I didn't know her name is Emma

    • @user-pz9ko6dt6y
      @user-pz9ko6dt6y 2 หลายเดือนก่อน +1

      She is amazing.i have no words about how much you help me

  • @craiglist483
    @craiglist483 3 หลายเดือนก่อน +112

    This master of hyper vigilance appreciates knowing there is something called relaxed vigilance! Thank you.

  • @plainjaneproud
    @plainjaneproud 3 หลายเดือนก่อน +165

    Thank you for the phrase "I am safe enough right now." Frequently people will tell you to tell yourself you're safe but when you have an overactive imagination you can come up with lots of reasons why you're technically not safe or could be at risk. But safe enough, is a lot more calming to my mind. I am safe enough right now to relax, or...(fill in the blank with an action I want to complete).

    • @avielp
      @avielp 3 หลายเดือนก่อน +2

      Yes

    • @wittymystic7361
      @wittymystic7361 2 หลายเดือนก่อน +11

      Yes, and sometimes a person is not truly safe. I've noticed that most people who tell others to say that they're safe are often living in safe middle-class or better neighborhoods. I'm poor, and it is not truly safe where I live, so why lie to myself? However, I can find moments when I can honestly say I'm safe enough. I'm usually not in a crisis situation, although I could be at any moment. Reality check.

    • @clonessgirlness
      @clonessgirlness 2 หลายเดือนก่อน +5

      I completely agree, 'you're safe' feels like gaslighting in this world, but 'safe enough' is usually true.

    • @victoriastone3988
      @victoriastone3988 หลายเดือนก่อน +3

      The reality of my life is that I am not safe. I have tried many different things to regulate my nervous system but it is very difficult when you are:poor without access to supports,have chronic illnesses, and live in a unstable housing situation.In addition I deal with multiple mental illnesses. I think this video is very exclusionary to all of us who are not part of the privileged class.

  • @FelipePerestrelo
    @FelipePerestrelo 2 หลายเดือนก่อน +28

    That's a really great video. I'm a therapist myself and I work with somatic techniques to help people develop more awareness of themselves, reorganize behaviors and learn how to self-regulate.
    You video has certainly enriched my repertoire and gave me ideias to use with my clients.
    Thank you!
    By the way, putting a little bit of my experience for whomever this might be suitable:
    One thing that can help the grounding step is using hands and/or feet.
    You can, for example, after getting awareness of your body, press the feet slightly against the floor and open it softly, or caress the tip of your fingers with your thumb, open and close your hands slowly.
    Hands and feet have an incredible number of nervous endings and by using them consciously helps engage the structures that changes behavior patterns. Experiment with them and see how you feel.
    Hope this helps!

  • @jenniferfirer2837
    @jenniferfirer2837 3 หลายเดือนก่อน +140

    As a professor who has been coming home, collapsing on her couch, and watching TH-cam, I appreciate this post😂 Also thankful to whatever algorithm that cause me to even see this🙏Thank you, Emma.

    • @daveandjodyharrell
      @daveandjodyharrell 2 หลายเดือนก่อน

      Hahaha. I am one of those professors also. 😂. Thanks Emma. That was great.

  • @LunaLaLove33
    @LunaLaLove33 3 หลายเดือนก่อน +80

    Your 10-20 min videos are more healing than sessions of in person therapy! 🙌🏽🙌🏽🙌🏽 thank you!

  • @lalash8539
    @lalash8539 3 หลายเดือนก่อน +105

    This is life changing for daily life, i have practised this and my energy levels and health is restoring. I dont rush anymore. I dont hold my breath n have a pounding heart while working anymore. Im not trying to grocery shop as fast as possible. Im not rushing. If i dont wanna be late i make sure to leave in good time. If im late for a not so important situatipn, 5 minutes of running around n rushing isnt going to help me.

    • @WorkerBeesUnite
      @WorkerBeesUnite 3 หลายเดือนก่อน +9

      You nailed it. That has been my biggest Takeaway as far as mental health as well. As far as simple specific habits, just not rushing when I do things has been the biggest help for my mental state. After a while, I realized that I was just rushing around so I could get back to sitting down on the couch that much faster.. and laughed at myself.

    • @Heyu7her3
      @Heyu7her3 2 หลายเดือนก่อน +5

      It's cute til you're a chronically late person because "slowing down" means you lose track of time (even with alarms) 🥲

    • @lalash8539
      @lalash8539 2 หลายเดือนก่อน

      Yes but I see that as a new problem to solve. Becuase I dont like to be late. So im not willing to stress and not willing to be late. That means i need to figure out how to deal with that :) for me making a plan and stickning to it and not procrastinating things like getting ready, showering making to do lists of what i need to bring with me maybe pack the day before:)) i used to be chronically late and stressed so u kind of have to break two cycles :)
      ​@@Heyu7her3

    • @bobbyantonelli7978
      @bobbyantonelli7978 หลายเดือนก่อน +1

      I thought I was the only one who was rushing around and holding my breath!

  • @SIC647
    @SIC647 3 หลายเดือนก่อน +148

    I developed health anxiety, and scanning my body every 15 minutes sounds horrible. I do use grounding techniques, but they are more based on deliberately laughing (actual physical laughing) at what my brain/body now came up with. Or talking to that part of myself like a small kid: "Aww, you really want to protect me and keep me safe. Thank you for letting me know, now you can let it go."
    Or doing funny or silly things with my body, because the boogie-woogie shakes out the jittery feeling plus you wouldn't do a silly dance if there was any danger.

    • @ishanibhardwaj421
      @ishanibhardwaj421 3 หลายเดือนก่อน +17

      I love the idea of how you tell yourself that your body wants to protect you and you tell your body to let go stress 🥰🥰

    • @SIC647
      @SIC647 3 หลายเดือนก่อน +7

      @@ishanibhardwaj421 I first developed it back when I decided I was done being scared of the dark.

    • @robinc4289
      @robinc4289 3 หลายเดือนก่อน +11

      CherelleThinks is a great TH-camr who talks about how to overcome health anxiety ❤

    • @WorkerBeesUnite
      @WorkerBeesUnite 3 หลายเดือนก่อน +4

      Awesome stuff. In the same vein, sometimes I will kind of giggle to myself and wink a little-sometimes physically, sometimes mentally-but basically react to myself the same way I would react to a little child who is nervous for no real reason

    • @Bmoney902
      @Bmoney902 2 หลายเดือนก่อน +3

      I do very similar things! The silly movements and talking to my brain, but next time I'll try talking to it like a child. The other night I was having bad anxiety ruminations, so I imagined my anxiety as a scary dark shadow standing in the corner of my room, which I know sounds counterintuitive, but I imagined myself dancing and singing the SpongeBob SquarePants theme tune at it with my whole heart because it disempowered it lol

  • @Awesomes007
    @Awesomes007 2 หลายเดือนก่อน +22

    Long Covid directly breaks the prefrontal cortex and causes anxiety and panic. I was forced to learn to manually calm myself down, over and over, hours a day, for years. Best skill I’ve ever developed.

    • @FantasticDrums
      @FantasticDrums หลายเดือนก่อน +5

      I am in Long Covid right now and this is exactly what it feels. What techniques did you use and can you live a normal life again?

    • @zanebutler8528
      @zanebutler8528 หลายเดือนก่อน +1

      Same here, it a skill a wish I learnt years ago. How we think is how we feel

    • @daveywavey3436
      @daveywavey3436 หลายเดือนก่อน +1

      Can you point us to where you got this information?

    • @lindsayh1502
      @lindsayh1502 หลายเดือนก่อน

      @@FantasticDrumsthere are so many amazing nervous system programs out there now for long covid recovery. Check out Rebecca Tolins TH-cam channel, Your Grateful Guides TH-cam channel, CFS School, Vital Side, That Healing Feeling (check Insta for some of these too). You can heal. It’s so possible with the proper nervous system work ❤

    • @Awesomes007
      @Awesomes007 28 วันที่ผ่านมา +2

      @@FantasticDrums I’m far from recovered. No one has truly recovered. No, my life is completely different. I’ll be lucky if I can work ever again.

  • @anitas5817
    @anitas5817 2 หลายเดือนก่อน +6

    I don’t have anxiety but I have ADHD and my nervous system is constantly “on”. Fatigue and burnout are real. Downregulating the sympathetic nervous system is crucial.

  • @IrishMexican
    @IrishMexican 3 หลายเดือนก่อน +136

    An advertisement came up in the middle of the bike video. It was more of a stressor than the bike video 😂

  • @aw4724
    @aw4724 หลายเดือนก่อน +21

    Dancing tells your nervous system that you are safe so dancing in the rain is great advice! Love the kind heartedness of this girl. Her humble and joyful delivery is healing all by itself. Also postural problems cause weakened energy fields which can cause SEVERE anxiety.

  • @GinaMartina2023
    @GinaMartina2023 3 หลายเดือนก่อน +24

    “What is the perceived danger?”
    “I am safe enough now.”
    Relaxed vigilance

  • @slane_design
    @slane_design 2 หลายเดือนก่อน +61

    Thank you! I feel like therapists would never provide this much advice and detail even after numerous appointments and thousands of dollars! You are contributing to the wellness of so many who can not otherwise afford it in a big Pharma governed industry. Thank you

    • @jos.5737
      @jos.5737 หลายเดือนก่อน

      Find a better therapist.

    • @slane_design
      @slane_design หลายเดือนก่อน

      @@jos.5737 nonexistent

  • @sienna.cd33
    @sienna.cd33 3 หลายเดือนก่อน +8

    I’d been waiting to watch your video, and I’m so glad today was the day. A new job that’s trying to make me stick 12 hours of work into each 8 hour day.
    I was so overwhelmed when I finished today that I literally screamed at my dogs. Not raised my voice, not yelled, screamed.
    Listening to you I realized that those many many triggers had built up and I was done. Stick a fork in me done. This has been going on for years.
    You explained it all so well. When I’m afraid I usually calm myself with two quick breaths in and one longer one out. As you were talking I started doing it. I feel like I’ve just gone from 100 down to 40 on the insanely angry level.
    I never correlated my anxiety with fear, even though I had a mother who physically abused me from the age of 6.
    It makes so much sense now. Thank you ❤

  • @amberklein6893
    @amberklein6893 3 หลายเดือนก่อน +9

    Watching movies/tv continues to create stress. Since the mind can’t tell the difference between fantasy and reality, whatever netflix we watch is perceived as ACTUALLY HAPPENING. Our bodies continue to internalize the stress.
    We CAN use the handle-in-the-moment technique you’ve taught in this video. But without the emotional high of whatever is happening in the show, the movie loses its point. It’s like constantly being reminded that Frodo is fine & “Lord of the Rings” isn’t real while watching. It spoils the experience.
    Which supports the idea that Netflix, movies, etc is not the best way to de-stress.

  • @glittercupkate
    @glittercupkate หลายเดือนก่อน +9

    Your videos have been FUNDAMENTAL to my healing of PTSD. I've been watching them for years now and have recommended your work to many people. I'm so grateful. Thank you

  • @ExploreToRestore
    @ExploreToRestore 2 หลายเดือนก่อน +6

    Very helpful! I had a season of homelessness that was extremely stressful. Even though I’m back on top now, my body still needs to recover fully. “I am safe here right now!” Perfect.

  • @asilong9049
    @asilong9049 2 หลายเดือนก่อน +3

    Advice starts at 6:20. Say youre safe, take a deep breath. And repeat a lot.

  • @williamchamberlain2263
    @williamchamberlain2263 2 หลายเดือนก่อน +10

    4:00 Why relaxation = avoidance = continuing anxiety
    4:45 Continual practice through the day -> exercise the parasympathetic muscle
    5:25 relax _during_ the situation
    5:30 How

  • @scottfitzpatrick1939
    @scottfitzpatrick1939 หลายเดือนก่อน +4

    This is spot on. The trouble i have is the modern world is saturated with stress. We are faced with 4 times the costs to make ends meet as the previous generation while making less adjusted for inflation.
    Basic stress management is something i am so greatful to have learned. But the world's demands are too overwhelming to ever recover.

  • @bedlam529
    @bedlam529 2 หลายเดือนก่อน +9

    As a DBT therapist, I think you are brilliant! It is so rare to find a therapist with this knowledge.

  • @EMuro-wu7uy
    @EMuro-wu7uy 3 หลายเดือนก่อน +34

    I've been meditating and micro meditating. At end of day I take time coloring. After a horrible car accident I retrain myself with happy things. It helps get emotions out, journaling. Micro journaling also helps.

    • @andybreedlove
      @andybreedlove 2 หลายเดือนก่อน +1

      What’s micro journaling?

  • @fridge3489
    @fridge3489 7 วันที่ผ่านมา

    Kudos to anyone who isn't traumatised beyond this kind of front line help being effective.

  • @deborarita9971
    @deborarita9971 3 หลายเดือนก่อน +29

    Emma, this is definitely your dharma, your life purpose. May life be wonderful and generous to you, as you are to others (and I really believe that!). A warm hug, from BR. =)

  • @sarathguttikonda4065
    @sarathguttikonda4065 3 หลายเดือนก่อน +33

    Helpful video for one who's battling depression and gets nervous and anxious at everything

  • @DocSnipes
    @DocSnipes 3 หลายเดือนก่อน +41

    I love “I am safe enough right now”. I like how you used the popular phrase “Life isn’t about learning for the storm to pass, it’s about learning to dance in the rain.” and saw dancing in the rain as our parasympathetic cue. I think that’s awesome. Another thing that I think might help is for people to maintain a consistent awareness of their environment to identify problems early and decide on interventions. This doesn't mean being on edge but rather being observant and prepared.

    • @dawnriddle-knowlton9932
      @dawnriddle-knowlton9932 3 หลายเดือนก่อน +1

      Yes!! To all you stated. Your videos are super helpful, also. You and Emma are my go-to YT counselors. Have watched your All CEU channel and comprehend videos eventhough I am not a counselor. Thanks for all you.

    • @kirstieb8025
      @kirstieb8025 2 หลายเดือนก่อน

      but rain is a trigger for me 😂

  • @rebecahernandez3851
    @rebecahernandez3851 4 วันที่ผ่านมา +1

    Oh yes, I love this woman, love the special way she has to explain, express and details too, I can sense her natural way of being 🤗🥰💙

  • @PhDchick
    @PhDchick 2 หลายเดือนก่อน +35

    I had a neurologist tell me to randomly tense up and then relax and then after your muscles will naturally relax.
    I have issues with holding tension in my body to deal with stress, which all my life is stress and dealing with problems and stress.
    Made such a difference in my life.

    • @bedlam529
      @bedlam529 2 หลายเดือนก่อน

      Paired Muscle Relaxation. Gets the parasympathetic nervous activated

    • @sammfabish5230
      @sammfabish5230 2 หลายเดือนก่อน +2

      This is called the contract-relax technique and you can use it for stretching too! First tense the muscle you want to stretch, relax it, and if it's available, maybe deepen your stretch. Paired with a good breath is basically yin yoga. Which also teaches you how to find comfort in the uncomfortable.

  • @Movingstillness
    @Movingstillness 3 หลายเดือนก่อน +25

    Wow! Thank you so much, Emma. Powerful perspective! I'm in fight or flight all day everyday and so tired. Seeing them as micro-stressors makes it all make sense and is now easier to work with. You are a true hero. ❤

  • @saragreenfield1648
    @saragreenfield1648 3 หลายเดือนก่อน +29

    By the end of the work week, I am exhausted and need to weekend to regroup and rest. Just yesterday I was wondering if there was a better way to relax and unwind throughout the week so I'm not so beat by Friday, and you might have just posted the answer! Thank you!

  • @backtoalaska6755
    @backtoalaska6755 3 หลายเดือนก่อน +23

    Just the thought of a chime going off every 15 minutes would put me in a total state of anxiety. I don't sleep a wink when I have the alarm set. I would be in freeze mode all day every day bracing myself for the sound! Lol! :P

    • @Mimi-ux1vg
      @Mimi-ux1vg 2 หลายเดือนก่อน +1

      I knew exactly what you're going to say before I finish reading this comment. I'm just constantly reminding myself that it's a gentle friend nudging me. It also helps to choose a sound that sounds pleasant

    • @shadowfax9177
      @shadowfax9177 2 หลายเดือนก่อน +1

      Same. Not only that, it would annoy the absolute piss out of me hearing a chime go off that frequently. I think I would start with a chime every hour. Up it if I can tolerate it.

    • @mechanical_chaos
      @mechanical_chaos 2 หลายเดือนก่อน +1

      I feel where you're coming from. I think choosing a pleasant soft sound that doesn't alarm your system could be crucial. Might require a bit of trial and error.

    • @GreatGooglieWooglie
      @GreatGooglieWooglie 2 หลายเดือนก่อน

      That comment really stressed me out and gave me loads of anxiety

  • @sarahstoll6577
    @sarahstoll6577 3 หลายเดือนก่อน +14

    I am a paramedic and will definitely try to focus on relaxed vigilance on my next shift. Thank you!

    • @danih7577
      @danih7577 2 หลายเดือนก่อน

      Dr. Tim Fletcher does videos on secondary trauma (trauma with a little t not big T ) or complex trauma. It will help you 🙏 greatly.

  • @ralitsailieva2205
    @ralitsailieva2205 2 หลายเดือนก่อน +8

    Such an incredible thing! “Life isn’t about waiting for the storm to pass, it’s learning to dance In the rain” 💜🙏Thank you!

    • @randybackgammon890
      @randybackgammon890 26 วันที่ผ่านมา

      Yes and no.Trying to be happy in a shitty situation has it's limits and anyone who says it dosen't isn't in it forever.Somtimes you gotta look beyond the present restriction.At least thats been my experience this far.But good luck if that viewpoint works for you✌️

  • @ravenprice6112
    @ravenprice6112 หลายเดือนก่อน +1

    I learned this while on a flight. I HATE flying. Everyone always said that the more I did it, the easier it would get, but that was never the case. So every flight I'm in a hyper anxious state on the verge of a panic attack. In my last flight, I took a moment before take off to become aware of my body and my safety. I noticed I was sitting with my legs crossed, biting my lip, and my hands were sweating. I told myself that if I force myself into a relaxed state physically, it might trick my brain into not being nervous. So I uncrossed my legs and put my feet flat on the floor, I laid my hands out at my sides with my palms up, and I smiled. I stayed this way during take off and there was a serious noticeable difference in my anxiety. I was also practicing my grounding technique. I typically will count slowly, sing a song, or talk to myself in my head about how excited I am about reaching my destination. Now, this becomes difficult when we hit some turbulence. But, I have made myself watch lots of videos about what turbulence is and have come to understand how safe flight is. I tell myself when feeling turbulence "it's uncomfortable but totally normal and not dangerous". These have helped me a LOT but It is still a constant battle

  • @ajordan1847
    @ajordan1847 3 หลายเดือนก่อน +11

    "Relaxed Vigilance" is my new phrasing. Thank you. ❤🙏🏾❤️

  • @dani88372
    @dani88372 2 หลายเดือนก่อน +6

    This mixture of explaining the reasoning behind behaviours plus giving practical advice is really so helpful. It’s really making me feel hopeful when previously I just thought something was inherently wrong with me. Thank you so much.

  • @meetarthur9427
    @meetarthur9427 3 วันที่ผ่านมา +1

    this 180 times alarm check will definitely contribute to anxiety

  • @JayTalksinjury
    @JayTalksinjury 3 หลายเดือนก่อน +20

    As a trucker that has 3 million safe km's and figuring out I've had 3 break downs @ work which was Anxiety so bad I've tore my back 3 times shaking .
    I'm off injured and meditating 2 hrs plus a day . My fear is that once back, i hope i don't return to my old self as i luv my Job.. Thank you for hope.❤.. I'll try and report.

    • @JayTalksinjury
      @JayTalksinjury 3 หลายเดือนก่อน

      I've been meditating and 18 days off a 3 month painkiller journey. The meditating gets rid of pain and as i have torn supraspinatus and frozen shoulder i have to do physio many times a day ..Torture @ this point would be easier . Thank you for checking in I need it as @ 55 changing path is difficult.
      There is something about a man losing their past physical abilities along with the 25 yr old brain that never ages .
      Your Faimly is Blessed to have you as well as you patients and the Channel.
      I'm putting in the work.. God bless

    • @oldunclemick
      @oldunclemick 2 หลายเดือนก่อน +2

      ​@@JayTalksinjury the great thing is when you're becoming an experienced meditator you can take it "off-cushion" into other parts of your life. It was actually when driving a school bus that I learnt to do that. "Mindful school bus driving" was pretty well impossible with the kids on board but before and after the run was doable. As part of the bus driving training we were taught the Smith System of defensive driving so I used that as a framework for guiding my attention. I can't say I'm always successful at doing it even ten years later but I try.

    • @Catseye189
      @Catseye189 2 หลายเดือนก่อน +1

      Can you switch to a route/company that is closer to home?

    • @JayTalksinjury
      @JayTalksinjury หลายเดือนก่อน

      @Catseye189 i am going to do that. .. Thank you and God bless

    • @JayTalksinjury
      @JayTalksinjury หลายเดือนก่อน +1

      @oldunclemick i am @ 3 min holds 1 breath .
      I've had people across the river where i live cheer after the 3 min hold. Life is good ..God bless and Happy 2024

  • @sarahmward
    @sarahmward 21 วันที่ผ่านมา +1

    I really like that you mention the aspect that some people believe they MUST FEEL STRESSED during a stressful situation. This resonated with me because I feel like if I dont react in a stressed way then I must not care about the outcome or other people will think I don't care or if I'm not "feeling" the stress, I might not be effective in dealing with stressful situations. It's hard to change the physical response if you're thinking that your stressed out response is somehow "helping" you. Hearing this today has helped me go back to noticing these thoughts and reminding myself that being stressed is not actually showing people I care or helping me make sure everything is under control. Its just making me feel hypervigilent all of the time

  • @Jamies0n
    @Jamies0n 3 หลายเดือนก่อน +12

    the quote that you concluded this video with, "....learn how to dance in the rain" was the quote that I really harped on when beginning my healing journey over 10 yrs ago... there was a time that I couldn't see a way out of my nervousness and need for substances, bad behaviors, avoidance, self sabotage, etc.. but now as today is the eve of my 40th bday those feelings are lessening day by day, and I have changed/transitioned... and the universe keeps reinforcing my positive health choices with confirmations! I really enjoyed this video, and would like to make a list of more micro grounding techniques to try! xx,j

    • @JessicaDarling2
      @JessicaDarling2 2 หลายเดือนก่อน

      Happy belated birthday! May the next decade bring you more and better than you can even imagine today. ❤✨

  • @Burnrate
    @Burnrate 2 หลายเดือนก่อน +5

    Your body language is absolutely on another level. Even when you blink it is like an engaging separate action but somehow still part of your entire communication.
    Every movement is x10, but not exaggerated, it's expanded and wonderful.

  • @maggiemac7678
    @maggiemac7678 20 ชั่วโมงที่ผ่านมา

    You have such a way with explaining and then providing practical, actionable solutions. Thank God for you.

  • @girlfriday1299
    @girlfriday1299 2 หลายเดือนก่อน +5

    As someone who gets wound up tighter and tighter as I go about my business, requiring periods of quiet and stillness to recharge, this is so helpful! Thanks so much! ❤

  • @tatianamachado1493
    @tatianamachado1493 3 หลายเดือนก่อน +25

    I love so many things about your work, I love how you talk lightly. Your videos are so safe to me. Thank you so much. God bless. ❤

  • @dfab2486
    @dfab2486 3 หลายเดือนก่อน +28

    Oh Emma, i hope you know how helpful you have been. You have been a true blessing for me. Thank you very much!

  • @amenhotep7704
    @amenhotep7704 3 หลายเดือนก่อน +28

    Thank you endlessly for your work my dear Emma.

  • @Snugos
    @Snugos 3 หลายเดือนก่อน +6

    Thank you so much. I've been freelancing for many years and I noticed in recent years I've been getting more and more into a cycle of doing everything immediately and being unable to relax until it's done, but then of course there's always more. This is such good advice!

  • @TheRealMisterChopShop
    @TheRealMisterChopShop หลายเดือนก่อน +2

    You’re an angel…. I love you, Emma thank you for always helping us.❤

  • @carylfontaine3640
    @carylfontaine3640 3 หลายเดือนก่อน +6

    Hello..I'm new to your channel, and words will NEVER express my gratitude..thanku goodness I found you!!!

  • @le_th_
    @le_th_ 3 หลายเดือนก่อน +6

    It might also be fair to mention that police officer is one of the top 10 professions of psychopaths and psychopaths are biologically incapable of being traumatized and when their life is threatened they feel what the rest of us call exhilaration instead of fear. That makes "relaxed" a psychopath's default state even when someone has a gun pointed directly at their t-box. Those police officers who get PTSD are often the most empathic, good-hearted of the LEOs.
    ...but I agree, creating a mental bubble around yourself and walking this world in a state of relaxed vigilance is the way to go if you can pull it off 15-16 out of 24 hours of the day. I'll keep practicing.
    The mantra I say to myself as I walk the hall to my office, to/from the bathroom, and to the care is this:
    "I walk the world with calm confidence knowing I can effectively handle any situation that should come my way".
    Seriously. Been doing this for months and I'm shocked what a difference it has made. (Note: I've had PTSD from a predator before, but I'm not an anxious person by nature (nor was I before the event).

    • @jakevendrotti1496
      @jakevendrotti1496 3 หลายเดือนก่อน

      Thank you for sharing, this was so helpful to read. I'm really really sorry you had to go through that. Please continue on your healing journey, sending you a good vibe from around the world ❤️👍

  • @eryl_at_home
    @eryl_at_home 3 หลายเดือนก่อน +6

    Thank you so much Emma, this is exactly what I needed to hear. Being in a stressful situation doesn't mean I have to feel stressed.

  • @KaiJames44
    @KaiJames44 หลายเดือนก่อน +1

    This is from heaven! Thank you for your simple and clear guidance.

  • @sonjarenteria6902
    @sonjarenteria6902 3 หลายเดือนก่อน +7

    Thank you so much for this information.. you explained exactly how I used to manage my workload stress. But by me watching your videos I'm learning how to identify my stress triggers my emotions and my thoughts. Thank you very much

  • @intensivecakeunit
    @intensivecakeunit 3 หลายเดือนก่อน +6

    You are an absolute Godsend. Been watching your videos wrestling through postpartum depression/anxiety and I can’t even put into words how much they’ve helped me. God bless you for everything you have done through this channel. Thank you so so much!!

  • @Julie-lz5hg
    @Julie-lz5hg 3 หลายเดือนก่อน +6

    Emma, you have no idea how much you’ve helped me! Thank you from the bottom of my heart for providing A+ content. You’re changing lives ❤

  • @terryg4415
    @terryg4415 3 หลายเดือนก่อน +12

    If I can watch that video without my hands sweating, I consider that a success! Thank you for this. It is so timely for me!

  • @brianciofani4698
    @brianciofani4698 3 หลายเดือนก่อน +8

    Emma!! Thanks for you knowledge and ministry.

  • @GreenKnight1294
    @GreenKnight1294 2 หลายเดือนก่อน +2

    Thank you, Doctor Emma! This is exactly what I needed to hear today. I'm glad there's people like you out there trying to help.

  • @barbieharmonfrith1260
    @barbieharmonfrith1260 2 หลายเดือนก่อน +3

    Emma, you are so valuable to me! Thank you for giving so much to this community and helping so many!

  • @ensabahnur7657
    @ensabahnur7657 3 หลายเดือนก่อน +10

    I sent this video to my Girlfriend & hopefully she subscribes & the info helps her!🙏

  • @puspid
    @puspid 3 หลายเดือนก่อน +8

    Thank you for making all these resources available for the masses, Emma! They really, really help me ❤

  • @bobbydigital8056
    @bobbydigital8056 2 หลายเดือนก่อน +3

    I love my micro-meditations throughout the day.

  • @rustyshimstock8653
    @rustyshimstock8653 2 หลายเดือนก่อน +4

    Thanks for all of your very helpful videos.

  • @Anikanoteven
    @Anikanoteven 3 หลายเดือนก่อน +3

    I have realized over the past few decades is that while cognitively I understand and handle a situation, my body somehow does not let go of the stress. It holds on to it. Does your in-depth course focus more on recognizing stressors or focus more on retraining to let go!

  • @skeptism27
    @skeptism27 2 หลายเดือนก่อน +1

    I appreciate the professor example - I always thought I was just broken, to feel so stressed after teaching. You broke it down perfectly

  • @Tictac_Tactic
    @Tictac_Tactic 3 หลายเดือนก่อน +9

    This video was so soothing, and arrived at the perfect time for me. Thank you for this beautiful and helpful content, Emma. You have helped me so much. 💓

  • @ktcee803
    @ktcee803 2 หลายเดือนก่อน +2

    My brother has just passed away and he fought cancer for 3 years. Im grieving. But im also hyperaware of cancer now! Im scared. And everything worries me. I miss him so much and My aged parents are heaetbroken, so ive got so much happening. I habe anxiety thats through the roof and I'm back to taking valium whenever im tense.
    Im hoping its just for a season.

    • @lucia3105
      @lucia3105 หลายเดือนก่อน

      Das tut mir sehr leid für dich. Mein herzliches Beileid 😢 Fühl dich gedrückt und ich wünsche dir viel Kraft für die nächste Zeit.

  • @Joe-fi4hv
    @Joe-fi4hv หลายเดือนก่อน +6

    The best advice I received in paramedic training was “your patient’s emergency is not your emergency. Skill saves not emotions.” Complete paradigm shift.

    • @chandrad951
      @chandrad951 หลายเดือนก่อน +1

      I love this!

  • @bryonyvaughn2427
    @bryonyvaughn2427 3 หลายเดือนก่อน +5

    Such practical habits! I'm downloading this video to rewatch every so often so I can refresh the implementation in my life. Thanks, Emma!

  • @i.s.3001
    @i.s.3001 3 หลายเดือนก่อน +8

    I absolutely loooove your videos... THANK YOU for AMAZING CONTENT!

  • @stevec404
    @stevec404 3 หลายเดือนก่อน +8

    I have five pages of notes to remind me of the major points throughout the video. I will refer to these notes, as I do to others, while practicing and habitualizing your excellent presentation. Thanks!

  • @NoOne891.
    @NoOne891. 3 หลายเดือนก่อน +2

    Just dancing in the rain. Storms come n go. Got it.

  • @jep98
    @jep98 2 หลายเดือนก่อน +2

    "Relaxed but alert", my new goal

  • @charbelelkhoury6456
    @charbelelkhoury6456 2 หลายเดือนก่อน +1

    Ive put that quote at the end of my cool lifeguard working days, when i used to clear the stress out of all people and be happiest and strongest, and when i switched to my field of study career ive forgot it and dived into unfortunate havoc jobs with unfortunately uneducated people, nice to see that quote back made my day

  • @laurenwinch5720
    @laurenwinch5720 3 หลายเดือนก่อน +5

    I can't explain how much these clips help me, they truly do. Now i can do this at work daily, yesss😊😊😊😊😊

  • @sixtoomanycats9769
    @sixtoomanycats9769 2 หลายเดือนก่อน +1

    I never knew about checking in with our bodies until I started trauma therapy 2 years ago, and my therapist mentioned it as a suggestion and explained it, so I tried it not sure how to do it, and when I did what I call a "body check in" I started learning more and how it works. Now I set an alarm on my phone every 4 hours per day and even if I'm feeling ok, I do them listening to some calm meditation piano or guitar music, and when I'm stressed I notice more about what my body is telling me and how to breathe and calm down. Usually I end up meditating during them and sometimes fall asleep. Thank you for this video and sharing all this info. Your videos are very helpful for me in between sessions, and I have even shared your channel and some videos with my therapist. She loves seeing the work I do in between sessions and that I shared some of my tools with her. Thank you Emma, for being my unpaid therapist.

  • @iluxanus
    @iluxanus 2 หลายเดือนก่อน +1

    Amazing video, thank you for sharing. Especially the part about “we all learned to be stressed when there’s stuff to do, and there’s always stuff to do” resonated

  • @anzaraphoenix7937
    @anzaraphoenix7937 3 หลายเดือนก่อน +5

    Thank you for your time help and service. Deep gratitude and many blessings 😇

  • @marijkevv11
    @marijkevv11 หลายเดือนก่อน +1

    Love your positive and authentic attitude ❤

  • @jamesmurphy3219
    @jamesmurphy3219 3 หลายเดือนก่อน +3

    I love this concept of a bottom-up approach to nervous system regulation in contrast to a 'top-down' approach. Both are good for different situations. Top-down starting in the mind and with our thoughts.

  • @soyyo143
    @soyyo143 หลายเดือนก่อน +1

    Wow, you are an incredible help to us!!!!! THANK YOU. God Bless You

  • @TheKensei777
    @TheKensei777 2 หลายเดือนก่อน +1

    my girlfriend and her daughter left me yesterday. you said "rejection is a survival threat". makes sense. my black and white thinking has skyrocketed and I'm panicking nonstop... and crushing depression

    • @juliafisher5844
      @juliafisher5844 หลายเดือนก่อน

      First is accepting .. I know that's crap
      Meantime put yourself first... be very kind to yourself .. focus on your needs allowing feelings to be expressed.. you may need lots more rest . Try not to rely on numbing the feelings with alcohol etc binge eating etc treat your body well

  • @michellemazzyy
    @michellemazzyy 2 หลายเดือนก่อน +1

    This lady is amazing. My therapist is amazing too but this lady has taught me so much and it helping me with my crippling anxiety.

  • @timothydenman7041
    @timothydenman7041 หลายเดือนก่อน

    Want to say thanks. I was in a car accident and your channel really helped me come back when I was feeling extremely anxious and on edge. Great channel

  • @cindyhavko5333
    @cindyhavko5333 3 หลายเดือนก่อน +3

    I learn from Emma each time I watch her videos and I work in the Mental Health field. Amazing ❤

  • @user-qn9rz8uh2n
    @user-qn9rz8uh2n 2 หลายเดือนก่อน +1

    This was so clearly explained and included so many helpful ideas and practices. I am a health care professional and I will be using this video to help my clients understand and regulate their nervous system. Thanks for such a great, educational resource!

  • @Mabelliot
    @Mabelliot 3 หลายเดือนก่อน +2

    Thank you so much for this video Emma. This is help me gain new perspectives. And I know that not everything is perfect., but I think that it's important to not speak in "we do xxx" (example: "we accidentally train ourselves to [xxx]") because it implies that most of us don't do so already (but we don't realize we do it). Personally, it makes me feel like I don't have the skills on a subconsicou level

  • @lseger62
    @lseger62 3 หลายเดือนก่อน +6

    Definitely interested in the relaxed vigilance discussion.

  • @dlight2669
    @dlight2669 3 หลายเดือนก่อน +4

    Thank you for sharing this I'm so tired of being stressed out all the time so much negativity around me and lots of triggers in my daily work routine. Nice to know that I can prepare myself and take breaks throughout my day when I do have brakes and actively combat my nervous system wrecking havoc on my mental health. It's a great support to know that even though I cannot prevent stressors from happening I can prepare my body ahead of time to reset , strengthen and maintain a healthy nervous system.
    Thank you😊

  • @Sylar-451
    @Sylar-451 3 หลายเดือนก่อน +2

    Thanks for your help Emma!
    So much more appreciated then I could explain here in a comment but it's meant the world to me to have your amazing information and compassion ❤
    You've truly helped make life so much better for so many

  • @jwalkinit
    @jwalkinit 3 หลายเดือนก่อน +2

    The timing on this video for me is so perfect. Thank you, Emma!

  • @jaynepictures9846
    @jaynepictures9846 3 หลายเดือนก่อน +2

    You're such a lovely therapist!

  • @SDD08
    @SDD08 3 หลายเดือนก่อน +1

    I really appreciate the time and effort that went into making this video. Very helpful steps I can to tackle being anxious all the time.

  • @steakboard315
    @steakboard315 3 หลายเดือนก่อน

    You have made a Huge difference for me. I am ao greatly appreciative of you!

  • @EffectivePickyEatersSolutions
    @EffectivePickyEatersSolutions 3 หลายเดือนก่อน +1

    I think that is the Best video from the series! A lot of people will benefit from implementing the advice

  • @lazycatdayz4ever905
    @lazycatdayz4ever905 3 หลายเดือนก่อน +1

    I appreciate you so much. Always learn something new! Emma, you rock! 🤗

  • @wuxiahero4948
    @wuxiahero4948 2 หลายเดือนก่อน +1

    I'm a teacher and could feel myself getting stressed and anxious even just hearing your examples. 😅