Grounding Exercise for Anxiety #7: Creating a Safe Place
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- Опубликовано: 11 сен 2024
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Grounding activities are an essential skill for managing anxiety, stress, and PTSD, as well as for improving mental health.
Visualizing a safe place can be an essential technique for grounding the body and mind. When stress, anxiety, or panic seem to be taking over, we can actually trigger our nervous system to respond by calming the body and mind through "perceived safety."
By bringing to mind your safe space, your favorite environment, or your comfort zone, you can actually reverse the stress response.
This is an essential coping skill for managing anxiety, panic, and PTSD.
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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.
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I feel calm , but in same moment tears came from my eyes , that that time is no more ,, but I am relaxed also.
Sounds like you are doing a good job working through emotions. Keep up the good work .
i teared up too 😭 i can’t believe how anxious i was beforehand. i think i’ve finally found my safe place.
@@CosyKat sometimes safety creation & relaxation is difficult when people have untreated trauma & can trigger sadness. Glad though it was helpful for you.
I also cried, :) it was really nice
Me too! I cried because I cannot go back to that time or place. I guess I need to find a new one for the present. It's still kind of nice to go there in my mind, but yes that did trigger sadness for me for me also.
did anyone else start crying bc it was so hard to think of what ur safe space was? like i don’t even know if i have one anymore
I've watched this twice tonight (for the first time), and I cried both times. I didn't know what my safe space was so I just picked a place where I am most happy, my friends house. I imagine sitting with her, seeing her cat, and just being present together. Maybe you have a place like that, where you felt happy once? The room I use isn't meaningful as such, just the things in it. Hope that helps :)
I couldn’t think of one either so my therapist suggested I could look at photos online that were soothing or felt safe to me. I keep a folder in my phone photos of safe places visuals which are outdoor/forest type pics for me.
I have trouble thinking of a safe place 😭
OMG... It took a memory from over 15 yrs ago.. SMH 😔
I'm 26 and have only recently began to feel protective/ masculine/ manly sometimes. I'm realizing that before that, during childhood no one was ever there to keep me safe or care about me in the way that they should. I was always abused instead or just not payed attention to. So it is understandable that I would feel anxious at times now, since I'm living with my mom who couldn't have hurt me any worse and traumatized me away from myself. But I'm thankful now to know I am strong on the inside and can preserver through and reach my higher self despite the difficult surroundings, which is really incredible.
I was diagnosed with Anxiety Disorder and Panic attacks, just over a week ago. Your videos have been very helpful, thank you.
Don't worry dear!you will recover soon....Everything is and will be fine...Have a wonderful life ahead🙂👍
How are you now??? Better I hope!!!
Me too 💗 you're not alone xxx
@@cloud381 Thank you, I'm hanging in there.
@@rajkhannon4236 Me knowing I will have it forever: o-o
Me finally able to control my anxiety after a while:)
My therapist sent me here, and this is one of the most helpful exercises I’ve ever done.
This is PERFECT!!! I am an EMDR therapist and I will be using this with my clients who need extra support outside of session.
Thank you so much for helping me to find my safe place - walking in the woods. I love it. The trees, the plants, nature, the smell, the sunshine, the rain, the cold, the animals, the natural sounds. This is me.
That's my safe place too. It's breathtaking. When I'm walking in the woods it's like all my senses are switched on and heightened. This is me too, 😊👍
I remember being at my Nana's place in the evening when the tide had come in on the rocky cliff where her house was high on the bluff overlooking the ocean. I was playing with my white china toy horses wondering if I could still find the path up to the house. I knew my time was running out as the waves crashed around my feet as the rock face warmed the water. I was pushing boundaries but I felt secure that my higher power would not let me drown. It was a safe, warm feeling so I made up a song about nightfall, as it was getting dark & I could hear my name being frantically called. I made it up the path with my toys all safe & sound. Funny I can still remember the words & tune to that song! I can still see the whole thing in my memory. I shall make sure I don't forget it again. I felt invincible.
Love it, safety even when in the face of danger
Coming from someone who doesn’t have access to this kind of resource, mainly due to not knowing who to talk to or not having the insurance that can cover it, I can say without a doubt these free videos are needed, and they are helpful. This has been the most helpful video I’ve watched so far. I’ve learned about the body scan before but I think the safe space was new for me. I was amazed at how easy I was able to calm down a bit from bodily stress I’ve been dealing with this past weekend just by imagining my happy place. For me it was a concert seen my favorite artist with my best friends. I think it worked well because it was a fresh memory. It was my first concert Since the pandemic started.
This worked as a guide for me during one of my most intense panic attacks ive had, Thank you so so much i teared up.
Thank you for taking the time to make this guided meditation. From one mental health professional to another, I appreciated your style . I felt much more calm after.
I have so many safe places. One of them is this park I go to a lot. I see a pond, hear kids playing on the swings, and the geese honking. I feel a gentle breeze on a beautiful Spring day, and my best friend is with me. :)
For me its doing something with my hands and watching a comedy movie or just go outside and sit in my garage for a couple minutes and just close my eyes
@@crawlspacedweller Nice!!
To convince yourself that saftey is real... That is a very sad sentence, because it hits home I'm not feeling safe and I'm not sure I ever will.
Hey Captain Wumbo how are you feeling? We're playing memory together cause the state of mind you described 8 months ago matches my state of mind currently. I don't usually comment (very shy) but feel safe messaging like-minded individuals on the internet, though I do Not wish this suffering on you anylonger With that being said, I hope you're are flowing a lil easier through life, sending you loves anyways!! 💗
@@ShawnaNoDrama You are very kind. Thank you for your bravery and love, I hope you are doing okay and feel calm and blessed.
I don’t think I can “like” this video enough. This is literally the video that has helped me realize that I’m safe and that I have had some great, happy and calmed moments in my life. I’m so thankful for this video. I hope you can upload more of these visualizations soon
you have a soothing voice, perfect to aid in therapy practices
I thought I needed an 8 hr meditation to create a safe space. This quick fast meditation helped me realized Ive only ever felt safe around my drs and in the hospital during my pregnancies. 😮😮😮 Thank you for helping me remove my mental block 💜💜💜
Keep it up, anytime I find somebody who is dealing with anxiety or stress or even PTSD, I refer them here because it in easily accessible resource. Thank you so much
I’m currently in DBT therapy, and one of the “homework” exercises was to practice a space space. I usually really struggle with this sort of thing but I found this video really helpful, having someone talking me through it.
This video showed up at the perfect time. I am a young 60 yo women and asked myself yesterday where do I feel safe? I couldn't come up with a space. I don't mean safe in my sticks and bricks type of safety. I mean where do I feel safe within me. Thank you and blessings to you.
This is by far THE best advice I've ever heard. This has been amazing & thanks for this
I just imagine an empty beach ,clean white sand and soft ocean waves touching my feet,I love the sound of water in general and nice warm (not too hot weather ) .Another safe place is me hugging a cat ,I LOVE cats ,they are so relaxing to me ,usually in a garden filled with flowers :-)
That's so cute! :)
A beach is also my special place to imagine. And animals are so healing too!
Thank you! ❤❤❤
You and Dr. Gabor Mate are the ones that brings calm to my heart, and at the same time truly give me understanding about what I've been experiencing and also give me hope that there is light at the end of the tunnel.
no words to describe how amazing and helpful this is. Thanks a lot Emma, really thankful to you.
Thankyou for the picture of the Cat being near them is. My Safe Place
I was searching for meditation to help me alleviate anxiety then I found this video. Thank you it helped me calm and made me teary-eyed, I will create safe place now everytime I am having another episode of anxiety. God bless.
Thank you, Emma. This video helped me come back to the present moment and interrupt depressive rumination. Thanks for helping me rewire my brain.
I have anxiety and ptsd, and one of my therapists helped me create a safe space during one of our sessions, and it really helped. I haven't been able to find any guides for creating a safe space anywhere. Thank you so much for making this.
I just found your channel I thank you so much it helps my anxiety and ptsd. I am subscribing right now you helped me calm down in addition to yoga.
Thank you for this. I was in panic mode and about to go into a panic attack. I feel like I calmed down but it's definitely hard to imagine a safe place. I do feel calmer though. Thank you!
thank you so much, I listen to your videos every night to help me go to sleep, I LOVE your calming voice, your videos have benefited many people like me
Wowww such a great experience!! I felt tears running down my cheeks and I feel relaxed . Gonna practice it daily!
Me trying to calm myself in a safe environment in the living room was bad idea. I need to try this again somewhere else. The yelling from my dad on the phone to my sister, my brothers television up really loud and a very worried mum not knowing when her one of kids is coming home.
I’m literally in tears thank you
I love your videos. I feel so much better in these stressful situations.
I pay 80 every 2 weeks for therapy and I've learned more here. I'm so grateful to have found your page and will be utilizing the resources you have mentioned. God bless you to overflowing for what you're doing for others
I saw one therapist for two years, and I’ve learned more from Emma’s videos than that other quack ever taught me.
This is why I'm hesitant to see a therapist
Thank you soo soo super much! You show me to take care of me not hurt myself. ❤❤❤
This helps so much. Thank you. My gratitude knows no bounds.
Wow it's amazing that I have been watching you for a few days now not knowing you're a Christian too. I've been praying to God to send me help on dealing with my stress and anxiety and then I just stumbled on your channel .you're videos has beeenn helpful to me eversince.. it's just amazing wow.
I trade for a living and everything time a trader enters a trade, his or her fight flight is triggered because loss of capital is considered a direct threat as we need capital to survive in this world. This is a real problem for traders and explains why the majority lose. 95%. Rande Howell teaches this same technic for traders for a hefty price. I am really enjoying your videos.
Thank you so much for your videos and sharing your knowledge! And I like the way you explain things. Actually explaining the reason for something happening inside our body will encourage us to do these exercises regularly. Thank you so much again, I am one of the people who benefits the most from your videos!
Safety is in your ways, thanks so much!
You're welcome!
Thank you Emma xx
Just found this channel. Brilliant videos. Just what I needed thank you ❤❤❤
Thanks!
This is very helpful for me as I have PTSD and anxiety.
I am a volunteer coach of young people currently supporting a young person with Anxiety. Your videos are brilliant. Just wondered how a person qualified to be able to undertake your courses free. I thank you in advance for your consideration
that's sooo good!! thank you,i actually did that exercise by myself alone, I've never imagined it actually exists,now i can do it better
I love your videos Emma. You are a better therapist than any I can find. Iv stopped going. Thank you 💝
Thirty years ago I was handed Paxil and Lorazepam at the clinic. I would have preferred this method. I'm having anxiety lately and thankfully am capable of following these steps without medication.
Thank you so much ❤
I really needed this to calm me down
This channel is so so so important to me
Paraphrasing (at best) the trigger: Take your safe place with you for your safe space is actually within you and not some place outside of you. You create/fabricate the dangers, you can also create a place within yourself where the imagined is tamed enough to be relegated to zero real importance in ones life.
I appreciate this.
Hi This was really helpful as a technique to calm down my nervous system after doing ERP for OCD. After doing ERP I tended to get really stuck in freeze mode due to the overwhelming anxiety I felt. Finding my safe space really helped calm me down!
I’m having a lot of anxiety right now & this helped me but midway into the confident place, my anxiety came back. But it feel with a lot of practice, it could help. Thank you
No such thing as a confidant place.
Also, a safe place is actually a hiding place.
People with anger, fear, stress, anxiety, insecurities, resentment, etc…hide there.
They don’t know how to overcome so they become copers and supposed survivors all their life.
It’s basically living life with a victim mentality.
Always blaming everyone else for everything.
You want to overcome the anger.
This is the ONLY way you can be free, so free you will not even be able to remember or even describe what anxiety felt like!
your voice itself is very calming. new subscriber here. immediately downloaded this just in case i needed this anytime. thank you
Hi , I'm from Danmark, and a veteran with ptsd, your videoes are the best 😊👍
Thank you for what you do. It's very encouraging to listen to you... your voice is soothing and it seems like you believe that change is really possible.
Overwhlmed..I wanted to cry when I opened my eyes. But I believe it will be calming once "safe" feels safe. 😔
Yes for many years I felt unsafe
Being
Thank you...I didn't realise how much my current environment isn't good for me...
Thank you so so much for this.
Warm thank yous to you xx
I started crying when I imagined my safe space is that normal
Man, there are so many upsetting stories in this comment section. I came to this video to create a place to calm down and have an open mind in, and this is just perfect. Almost fell asleep in the span of two minutes.
These are wonderful vids, a wise dr with such a calm voice. I have no memories of being without fear and anxiety however.
I thank you, the universe thanks you, we bless you ❤
Emma's videos are my save place. I just play a random saved video.
That's a great exercise. The images are beautiful and helpful
huh, the first method that actually helped and "brought me back"
Thank you
Love you, Emma ~ Thank you for helping us ❤️
I don't understand how to do this.. I can think of a place but the see, hear, feel part I don't get how to do! It's like trying to wiggle my ears
I can't think of any safe place, my surroundings seem hostile, even when I'm alone, lol
Then keep it simple and neutral. Visualize and a circle, and have everything pass right through it. Keep your mind blank.
I find your voice soothing and safe
Bless you : - )
Thanks
Ma'am, how do u make this soothing voice? I wish i could create that in my head. 80% of the job, that soothing voice has done...
Hi thank you for this. I never knew about this technique, although having had much therapy. Its left me in tears though. Is this normal? I shall continue to do it. I havent felt "safe" for years ( 30 plus? ) Xxx
But, that time happened, and still exists in our minds, to visit whenever we want!❤️
Wow just wow! I felt so happy to be back where I was at b4 all of this
This is a perfect practice for our fairytale character performers, we are all highly sensitive and on the days we need to perform we usually have some form of anxiety. Thank you for this
This video is great , just the music is too loud for me to listen your gentle voice.
I sobbed through this video. My space space is back home, which is halfway across the country. I miss it so fucking much.
Animals keep me safe! They are my safe place! I love animals! Valerie
thank you so much for this Emma🫶🏼 i use this video regularly when i’m triggered by something and am comforted by the knowledge that i can come here whenever i need to. I have PTSD so frequently feel unsafe and like i’m being assaulted over and over again, i can’t thank you enough for helping me to recognise that my body is a safe place to be🥹🩵🩵
Love and forgiveness to you all always
Thank u very much mam for this safe place technique , and all other grounding techniquea and I m very glad to find a wonderful therapist in youtube❤️❤️👍, I hope one day I will be anxiety free
You have a soothing voice, and the suggestions in the guidance was helpful, but I found the pace overall to be a bit fast for me.
Thank you for these amazing videos and explaining these skills!!!
This is so helpful I can't even have words this makes me feel so claim thank you so much for helping
My first time
I do feel calm but I have cried so much.
It has been 1 year since I am having anxiety disorder... It's comes after 1-2 months again every time I get up it makes me go down again.. Hope one day I can go through it....😊
Thank you so much for sharing what you know on your channel. ❤ lovely.
Would you consider to make a longer version of this? Thanks
Why is the lamp like that? The spots are distracting.
Puppy was great. Voice was great, very grounding. Great sense of calm.
i also had tears in my eyes. so glad other people did too
Thank you!
Wow I needed something to calm me down from a stressful week and this really helped. Thank you
So grateful for this video ❤. But I could not stop staring at the lamp shade. Is that dust?? It was driving me crazy at the beginning.
Thank you so much I can't express my gratitude
Thank you 😌🙏🏼
Thank you
I felt emotional. I cried
what music do you use? It is so calming
Aloha Emma, I love all of your videos you have so many good ideas and suggestion and I think they are very good ideas and I thank you so much for posting all of these on RUclips. I would like to know what you would recommend I have anxiety but my biggest problem is is that I don’t sleep at night because I have anxiety when I am trying to fall asleep and have tried many different medications and supplements and essential oil’s but I think retraining my brain somehow when I’m trying to sleep is probably the answer. I look forward to hearing what you would recommend that I do. Thank you so much!