Mindfulness for Anxiety 💓 A Beginner's Guide 21/30
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- Опубликовано: 7 июл 2021
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Mindfulness for Anxiety
Practicing mindfulness can help you shift your perspective on emotions, especially anxiety. It’ll help you get better at soothing anxiety, process sad feelings, and quiet negative self-talk. Mindfulness combined with CBT has been shown to work as well as medication at treating depression and anxiety, but without the side effects. And it’s more effective in the long term.
By the end of this video you’re going to know how to use mindfulness for anxiety in your life. You’re going to experience mindfulness with two quick activities, and you’re going to learn how mindfulness can help you calm anxiety in your body and mind.
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Therapy in a Nutshell, LLC, and the information provided by Emma McAdam are solely intended for informational and entertainment purposes and are not a substitute for advice, diagnosis, or treatment regarding medical or mental health conditions. Although Emma McAdam is a licensed marriage and family therapist, the views expressed on this site or any related content should not be taken for medical or psychiatric advice. Always consult your physician before making any decisions related to your physical or mental health.
About Me:
I’m Emma McAdam. I’m a licensed Marriage and Family Therapist, and I have worked in various settings of change and growth since 2004. My experience includes juvenile corrections, adventure therapy programs, wilderness therapy programs, an eating disorder treatment center, a residential treatment center, and I currently work in an outpatient therapy clinic.
In therapy I use a combination of Acceptance and Commitment Therapy, Systems Theory, positive psychology, and a bio-psycho-social approach to treating mental illness and other challenges we all face in life. The ideas from my videos are frequently adapted from multiple sources. Many of them come from Acceptance and Commitment Therapy, especially the work of Steven Hayes, Jason Luoma, and Russ Harris. The sections on stress and the mind-body connection derive from the work of Stephen Porges (the Polyvagal theory), Peter Levine (Somatic Experiencing) Francine Shapiro (EMDR), and Bessel Van Der Kolk. I also rely heavily on the work of the Arbinger institute for my overall understanding of our ability to choose our life's direction.
And deeper than all of that, the Gospel of Jesus Christ orients my personal worldview and sense of security, peace, hope, and love www.churchofjesuschrist.org/c...
If you are in crisis, please contact the National Suicide Prevention Hotline at suicidepreventionlifeline.org/ or 1-800-273-TALK (8255) or your local emergency services.
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"The goal is not to make you feel better; the goal is to make you better at feeling."
Perfectly phrased.
Girl, you may not be aware (or maybe you are) of how much you help those of us who have been to therapists, counselors and have been through the mental health system and found absolutely no help. You understand exactly what I need to hear...a teacher giving out tools to your students. I'm am so thankful to have found you here. 🙏❤
Yes! My therapist was horrific and told me to just “get over it”
same here! Every time I've gone to the mental health system they're just like, ok here's some meds and go home smh. Emma is telling us what every doctor/therapist should be telling us but im so gratful for that
Me too
When you go to one therapist after another and leave thinking they weren't helpful, it's because you go in there already picturing in your mind that they will not help you. Instead, you need to convince yourself that each of them is going to make you a better person. The secret lies in writing down notes, that's how to be better, and then practice each step. Because if you leave without notes, you will not have learned anything. Our conscious mind refuses to change and will do whatever it takes to remain the same. You can create mindfulness to change by writing down notes and making a conscious effort to practice the new ways.
100% is an intellectual in the field. Imo
If you have a cat or dog, petting them is a form of mindfulness. I often spend 5-10 minutes petting my pets and they love it. We are all in the moment!
@@ginamegan4360 no
God bless you for making mental health exercises and practices so accessible
Not everyone can afford therapy
“We need to accept that we won’t always make the right decisions, that we’ll screw up royally sometimes - understanding that failure is not the opposite of success, it’s part of success.” Sharing some love from small RUclipsr. I am believe in you even if I don’t know you.
As we crawl out of a weary season let your light shine in all our broken places. There is power in the name of Jesus. 🙏
“Peace I leave with you, my peace I give unto you: not as the world giveth, give I unto you. Let not your heart be troubled, neither let it be afraid.” John 14:27 kjv
I'd have to say I'm mostly numb. On the positive side, it gets a little bit better sometimes. I'm learning how to laugh again. I'm not giving up, and encourage people not to give up either. We all have value. I'm going to apply the ideas in this video.
You are a special person, you have value and you are important. Learning and applying positivity is helping me tremendously and it’s really staved off my depressive episodes for months and months now since I started this. I’m 55 and only really started to do this and have suffered with depression for most of my life. I am far from there yet I guess it will take the rest of my life. But seek to learn what it means to love yourself and learn to seek to do good, forget grudges and i forgiveness, hatred and negativity. They will eat you alive and negativity which we seem to practice by default, keeps us locked into a negative cycle. Avoid saying things like, ‘I am useless at this or I am worthless’ change what you say and replace the negative phrases with realistic BUT kind phrases. You will find even when your negativity is screaming at you to dwell and go into say, self pity, the last thing you will want to do is say something positive. But give it a go, don’t think it’s all jumbo try with very small goals and audibly speak to yourself and tell yourself that you are going to do x, y, z and you want good to come out of it, for someone else, for yourself and just say it… do t analyse it don’t strive to make it come true, just say it the once and just give it over … remember, try to be kind to others, don’t feed your ego, keep your kind acts secret if you can and don’t do anything out of vanity…. JUST BE … BLESSINGS PEACE and HAPPINESS to you
You are loved ❤️🙏❤️
@@buffplums
WOW ! Great com...
All the best of luck to you 💖
Hello from France 😁
@@ennediend2865 hiya and thanks for your lovely comment, I hope you are well and hello from England xx
Praise God
Here in 2024 and wanted to say thank you because this is a great refresher for me and definitely highly needed and is so helpful thank u so much
You don't realise how big of a help you've been Emma. Everytime I get back to my bad patterns..I pop your channel up..maybe a bad coping mechanism but atleast at peace for few minutes.
The solution lies in finding the reasons why you go back to bad patterns and in writing down the opposite, like what you would do, think, feel or say differently before repeating bad decisions. Then practice, not all the time, just in one small situation at a time. Soon it'll become your constant reality and you won't have to "try."
@@instanttherapy will try this Johnathan..thank you
Sometimes I need that little reminder of what I’ve misplaced or confused in my brain. The videos definitely tune me up.❤️
@@krishnaakhilachanta957 what type of health anxiety u have ?
I don’t go a day without you in my life. Your logic and voice is so soothing. You are my first port of call when things stack up. I suffer from health anxiety and wake with palpitations and you really calm me down. Thank you x
I have the same thing, hope you’re calmer now, I am just starting my way to more awareness
I have also been experiencing this for almost 5 weeks now.. I’ve been listening to podcasts to help me and it’s helping my moods so much
My therapist has been working on mindfulness with me but I really struggle bc I overthink things. I felt crazy bc until I watched this…I couldn’t tell when I am mindful, overly focused on the present, not mindful enough, etc.
This video is AMAZING!!!! I finally understand mindfulness. Best parts:
1) example of mindfulness experience at the beginning
2) creating joy in the present moment
3) “it’s just being aware”
4) acceptance- but actually a good definition
5) “the goal is not to make you feel better, it’s to get better at feeling….it’s not relaxation” WOW!!!!!
6) “the purpose of this activity is NOT to change your breathing” as a chronically ill person, i get distressed focusing on my body because I know I should be breathing differently and that keeps me from being present
Caveat- ADHDers please don’t feel bad if you need some level of distraction. Try white noise.
yes exacly, i also had that problem with #6
I have read so many things to try and understand mindfullness and I finallly got an understanding thank you soo much.
Once upon a day, When I was standing on the road , in evenining , the atmosphere was heavenly , clear sky I was in nicker and t shirt and eating icecream, suddenly waves of congenial air started hitting me from bottom to top all flanked by trees started waving , the sunst made it memorable , it was heaven on earth experience❤❤
Thanks Emma, we also need kindfulness🙏🙏
Hello everyone. I enjoy this channel and God bless this lady that puts all this good information up and out there for us.
I want to suggest what helps me greatly whenever I get a negative thought.
Whether it's just a negative thought or anxious thought this is what I do and it helps me greatly more than anything that I have tried.
And here it is:
Whenever I get a very negative thought or an anxious thought or a thought that is just not helpful to going forward- you know those thoughts, where you're always looking back on the negative things that have occurred- well here's what I started doing and it helps so much!
I instantly think of something to PRAY to God for. Just one thing, pray to God for just one thing, or up to three things, EVERY TIME you get a negative thought. THIS HELPS SO MUCH!
And while my mind is thinking of who or what to pray for I realize simultaneously, that I am doing more good by transforming the negative into an action of positive that will have a helpful and eternal effect on me and the things I'm praying for.
While I think of what to pray my mind is alleviated completely of the negative thought and usually never comes back when I'm done with the prayer.
You can do this silently while standing or sitting or laying in bed at night nobody knows you're doing it and it works!
At least for me it has proven to be the most effectual help to completely alleviate the negativity and anxiety.
I also feel that my inner spirit is lifted, (to love and be gracious toward others afterwards) AND I have a much * clearer, "more sound mind" to share that love.
I hope this helps at least one other person as it has helped me.
God bless you all.
Amen 🙏🏽.
A word that I think helps describe acceptance in mindfulness is equanimity. It has to do with calmness while under stress.
You're one of the best, absolute best, resources on the entire internet.
12:02 I was having panic attack while driving when I learn mom was suffering in the hospital . However when she passed away in peace, I feel not as depress as earlier.
We all carry the burden of making those that we love feel less pain. And when we cannot, we feel responsible for their misery. We feel that we didn't do enough or we should have done something differently. This causes us stress and anxiety, feelings that we don't need or should want in our lives. Rather than fight these emotions and find alternative ways of coping, we should learn to accept them as what makes us a real human, a loving, giving, nurturing human being, the DNA part that God has given us. It's time now to relax and be happy and know that you did your best.
Feel like you just got rid of the problem that you carrying and felt lighter now....
Sending love from the Philippines! You're a great blessing to the world.
We just moved to a new house and I could not sleep because my anxiety came back. I did not feel safe even though I know the house is very secure (locks and everything) . We also have a dog outside. I kept having thoughts about how someone could break in and I kept buying those thoughts. Yesterday, I searched youtube for "anxiety over safety" and that's how I found your videos. I watched them and did the mental exercises. Guess what, I had a good sleep last night!
I'm so glad to be depression and prescription drug free, 20 years after I almost didn't make it past a severe depressive episode. At the time, about to complete school, I was horrified then relieved at my diagnosis. Dismayed because of stigma and fear, then glad. It finally explained the preceding ten years: which the psychiatrist quickly and accurately described: long-term, low-grade depression. After a few years of Prozac, to get out of the black hole, I rebounded and was delighted to discover CBT to help manage my emotions. "Boundaries" by McCloud and Townsend was eye-opening as well. Most recently I've added to my mental health toolbox with daily meditation with Headspace and learning about attachment styles with Thais Gibson and healing my insecure (dismissive avoidant) style in her school. The final key has been learning about and truly embracing my unique introverted personality style. The gift of faith undergirds it all, and I thank God for that, every day. Blessings to everyone on this channel and in this thread. 💕
Praise God that you're depression and drug free! How amazing that must be for you! I'm finally working my way out of a dark hole that came with depression, anger and isolation. God is graciously helping me get free of the pain and scares caused by my childhood trauma. I'm looking forward to being happy and whole again. This Channel and several others have been a huge blessing! I'm also going to check out Thais Gibson's website since my introverted personality could benefit from some embracing. :)
12:15 Thanks so much for this part in which you explain the purpose of mindfulness. I have been suggested so many times to do it, and I have tried, and I definitely always felt worse because I would notice my anxiety etc. I am definitely the sort to avoid my emotions and bottle them, and no one ever explained to me that the point is to experience your emotions and sensations to get better at coping with them. I thought the activities were supposed to make me feel calm and so I never really got into mindfulness, but I would be willing to try again now that I actually understand the purpose.
Yes same for me
Same here!
I think the comparison with the football game is both funny and on point!
Mindfulness is such a powerful tool, I am really glad it gains more and more publicity lately!
Love you for all these exercises. Soo much thankful to you Emma. May God bless you.
I absolutely LOOOVVVVEEEE that football analogy!!! I will use that forever!
I actually have an interesting dream to tell you about after watching your last video.
I dreamed I was being attacked by a huge tiger, and, from watching your video (before bed) I learned the tiger's "sweet spots" and tamed it into petting it's face and it was happy. That was the overview of it anyways. Thank you for sharing this with us! 👍💯🙂
a time when I was hyper aware of my surroundings(for a bad reason) was when I had my first major panic attack. I remember it was one of the last days my family and I had on our cruise ship trip. I was stressed out about the toxic relationship I was in. The previous night, she told me that we might not work out, and that she doubts our future together. I was stressed. On the night of my panic attack, I’d just finished watching a video about the dangers of AI. For some reason it seemed like the world was ending right then and there. I was shaking and crying. I remember freaking out looking at myself in the mirror of the small room my mom and I shared. I remember laying on my bed while feeling seasick. I just wanted to sleep, but it wasn’t even dark out. The dim light in the room bothered me. I had no idea I was having a panic attack at the time, but that’s what it was.
Intensely aware of moment- ok so I was in my backyard and feeling everything from the sun hitting my eyes to feeling everything and walking around feeling safely and touching plants and feeling peace and I felt like everything connected for me physically and that I was experimenting true life
One of my favorite moments was in quarantine (My Parents were less strict when Covid first hit) and me and my friend went on a hike and instead of walking it we sprinted through jumping over branches and occasionally slipping in mud it was a great experience and was much needed.
@@ginamegan4360
I feel like that's a shortcut to mindfulness, & there's nothing wrong with that, as I use delta 8 sometimes for the same reasons. It helps me slow down & meditation comes so easily. Without much effort at all. Everything is sped up around me but within its calm & slow.
I'm curious though, do you get visuals microdosing? I've heard it can also help some wean off opiates.
This CD has three separate relaxation/meditation sessions on it ruclips.net/user/postUgkxzpa8CIfZcihW4Z0F_ja0QF3W9KIatrsq guided by a very pleasant and direct male voice. Unlike so many other products of its type, this CD does not have bad synthesizer music, does not feature a phony or affected style of narration, and does not make any bogus claims to be subliminal or to re-train the brain or any of that balderdash. What you get is 1. a guided meditation for getting into a pleasantly relaxed state of body awareness while taking a stroll (superb for those easing back into a fitness routine slowly after an illness or injury) 2. A nice long breath-awareness relaxation session that if followed diligently can put you into very deep states of full-body relaxation and mental calmness, and 3. a buddhist-inspired meditation session designed to help you develop and maintain feelings of loving kindness toward not just yourself and your friends, but toward people you don't even like. The CD makes no claims to be designed for advanced meditators or for buddhists or hindus/yoga practitioners looking for very deep and esoteric stuff. It is geared more toward the average person who just wants to develop the habit of relaxation and stress relief through natural, healthy means. him, if you happen to be reading this, keep up the good work fella, and I love your accent. I would also like to note that I have never fallen asleep while listening to this product. I would like to kindly suggest to the reviewer who said this CD makes him fall asleep, that he might want to get checked to see if he has a sleep disorder, or if he is simply not setting aside ample time for restful sleep at night. A healthy person getting adequate rest at night should be able to go into deep states of mental relaxation without dozing off, if not all the time, then most of the time.
Broccoli never tasted better!
And I love your statement that football players don’t start a play where they wish the ball would be, but where it is. Same with our emotions. Focus on progress but start where your emotions are!
You are Vitamin E. For Emotional regulation.
Thanks so much for making these videos, I have recently been sent down a spiral of anxiety and panic attacks because of a traumatic experience, thanks for helping me, and so many others, on our road to recovery ❤
Breathe,birds chirp ,Golden Sunrise comeback n enjoy.
Thank you for this! I've been told on so many occasions that I need to slow down and be more mindful, but I wasn't totally sure what that meant. I especially appreciated your explanation of the difference between mindfulness and meditation.
Glad it was helpful!
I can't find a source anywhere for any good psychedelics in my area, I suffer some pretty bad depression and i got a chance to try K and man it was a miracle substance, I felt free,the only high or euphoria was from the relief of my vices being released, that's exactly what it did
The psychedelic experience is temporary but many people have permanent results
Mushroom completely turned my life around and my anxiety and panic attack disappeared and my personality changed into a much more generous loving person
I had 3.5 grams dried lemon tek most beautiful experience ever!!
@lioness Mindset Is he on on Instagram or what?
All the problems that these compounds can help solve, and the potential for peace they have.
You are awesome! Thank you
You calm me down so much and make me feel like I’ll get out of this anxiety slump when I loose hope. I really appreciate you.
Woman! You are AMAZING!!!!
This is beyond A+ free therapy! 🥰🥳
Like others have said after numerous therapist and psychologists that simply did not help and feeling like there is no hope to better my life here comes a random video of yours after a video of mindfulness I watched and it’s like the SUN IS FINALLY SHINING IN MY LIFE!! ☀️ 😀
I’ve been watching other videos that you made for the past few days and it made me feel soo good 🕺🕺🕺
THANK YOU SO MUCH!! YOU ARE A SUPERSTAR ⭐️ 👩🏫 GREAT TEACHER 😘😘😘🥰🥰
(Yes I went over board with the capitals and emoji but so what? Life is good again thanks to you 🙏)
This is the best mindfulness video I’ve come across so far. I could actually pay attention and want to try this again. Thank you!
I feel so much Energy and feel smarter again,healermanchris got the best psychedelic. Mushrooms has miracle and healing powers,,
A whole lot's of perspective which i gained...check out the HEALER on instagram @healermanchris....he gets your orders delivered discreetly....
THANK YOU FOR THIS!!! ❤️
I am so glad that I found your channel ! Thank you for sharing your knowledge and content
Thank you for making this video. I'm going through a lot so I needed this
Thank you for putting these videos out there. They are so helpful.
Thank you! I love all your videos.
Thank you so much for what you do! Your videos are immensely helpful!
Great Video, Thank you.
You are amazing. Thank you from the bottom of my heart!!!
Great information! Thank you for sharing your knowledge with so many.
Thank you so much for this life improving, life saving help!
Thank you. I enjoy your work
Your videos are so helpful. Thank you.
Thank you so much for the helpful information on so many issues and topics
Thanks. Really needed that tonight.
It helps to think of something you like or find really interesting. if you like cars just imagine seeing or being in your dream car on the road. if you like aliens or space, just look at the clouds and imagine if a giant UFO flew across the sky. I’ve learned that that is a way for you to turn off your fight or flight response completely because it distracts and intrigues your brain at the same time.
Thanks for this Emma, very well explained, makes alot of sense 👏
Thank you so much for ur video and all the effort you put in them 💜💜💜
I use a lot of your videos with therapy and I’m so grateful for your work, thank you 🙏🏼
Thank You, Thank You, THANK YOU!!!!! 🙏🙏🙏
@5:58 this is the answer: "acknowledgment" that's the word we could use isntead of acceptance
Love your videos. I have really found them to be useful and I appreciate the work you are doing?
I want to say big thank you for your videos! I always feel so much better after watching them and applying the knowledge into my everyday life. I understand so much more now.
So, so great!
Needed this today
Thank you so much for this💗
excellent metaphor with the game, very useful, thank you!
Thanks for this video. I have noticed before that I hold my breath when feeling stressed. Even if we practice being more aware of this one thing, its a good step to being more mindful.
Brilliantly explained!
This is SUCH an important channel!🙌🏾
I love this.. so helpful
Loved your way of expressing your beautiful ideas of mindfulness❤
thankyou so much for sharing all this helpful videos. I am forever grateful
God bless all who reads this and who doesn’t read this. All who struggles with mental/physical health issues I pray we all move forward in happiness and prosperity with the best intentions 🤍
Great video. Thanks alot.
You're seriously the very best... Thank you so much for all of your videos...they are very helpful
This is a really incredible video, thank you.
thanks so much, Emma!!! I feel anxious at times and get stuck on thinking the same worry over and over again, so the expanding awareness is something I'd try and and I will keep doing the mindful breathing when I feel anxious!
Awesome thank you for the video.
Thank you so much so beneficial video
My friend Judy, went to mindfulness training. She has Autism. She is so amazing. She has these skills naturally and taught me. She lives in the present moment. I know all levels of Autism is different. She knows this by instinct. She taught me not to obsess about weather disasters.
She took me to park and help me stay focus in the present moment with God. I think it’s important like Judy, did. Let me feel, but not judge or advise. Autism are awe insightful.
Thank you so much. You made this a lot simpler for me. I'm having some anxiety about getting older, and you nailed it on the head. Going to check out more of your videos.
Thank you SO VERY much for these vids 🙂
Emma, I find you such a inspiration and you motivate me to continue with my channel for teen mental health. Thank you!
Thank you. It's something I didn't think about
Thank you Ms Emma. Great Teacher! Helps..
This was a great description of mindfulness. I hear about it often. Now I know how it works. Thank you
You are very helpful
Thank you for this 💕
Your explanation of acceptance is really helpful
You have such a gift. Your timing , your calm voice, everything is soothing
Great help, thanks ❤️
Emma, you are wonderful. Thank you for sharing your knowledge and skills to help so many people!
You are an amazing human being. Thank you for sharing your training and enlightenment. Dan
Thank you for being.
Thank you Emma, God bless 🙌 🙏 ❤️
Thank you for your helpful explanations and tools. I've started going through some of your videos to help me process my emotions when my PMDD symptoms are bad. I just shared a couple of your videos on anxiety to my sister who has bad anxiety during presentations.
So thankful for you ❤
Your voice is so soothing and calming ☺️
Best ever explanation of Mindfulness in lament terms! 👏👏 Thank you kindly.
You help me a lot. Thank you so much!
very glad I found this coarse
Thank you for teaching us all these ways to keep away from anxiety and distractions, for helping to prevent possible chest pains and other really bad stuff from happening in our lives. I have paid the doctor but you explain a lot more about CBT and other psychological aspects of our lives.I have always wanted to learn psychology but never got to do so due to busyness.Thank you again so much!