5 CBT Exercises For Anxiety
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- Опубликовано: 1 июн 2024
- Are you struggling to navigate life with daily anxiety?
You are not alone.
In today’s video, I share some exercises to help change your behavior patterns and quiet your anxiety.
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This video was created by Barbara Heffernan, LCSW for educational purposes only. These videos are not diagnostic and provide no individual consultation. Consumption of these materials is for your own education and any medical, psychological, or professional care decisions should be made between you and your primary care doctor or another provider that you are engaged with. Barbara Heffernan is not available for individual consultation via RUclips, social media, or email, and provides services only in the manner mentioned above.
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#CBTExercises #CBTExercisesForAnxiety #AnxietyHelp
☀️☀️CHAPTERS☀️☀️
0:00 Intro
1:04 CBT summary
6:19 Exercise 1
8:26 Exercise 2
10:05 Exercise 3
11:36 Exercise 4
13:04 Meditation
14:35 Exercise 5
15:45 OCD
16:13 Understand this about anxiety
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We suffer much more in imagination than in reality. I try to keep that in mind at all times especially when my thoughts begin to spiral.
Psychedelics are just an exceptional mental health breakthrough. It's quite fascinating how effective they are against depression and anxiety. Saved my life.
Can you help with the reliable source I would really appreciate it. Many people talk about mushrooms and psychedelics but nobody talks about where to get them. Very hard to get a reliable source here in Australia. Really need!
Yes, dr.sporessss. I have the same experience with anxiety, depression, PTSD and addiction and Mushrooms definitely made a huge huge difference to why am clean today.
I wish they were readily available in my place.
Microdosing was my next plan of care for my husband. He is 59 & has so many mental health issues plus probable CTE & a TBI that left him in a coma 8 days. It's too late now I had to get a TPO as he's 6'6 300+ pound homicidal maniac.
He's constantly talking about killing someone.
He's violent. Anyone reading this Familiar w/ BPD know if it is common for an obsession with violence.
Is he on instagram?
Yes he is. dr.sporessss
Anxiety is universal emotion, but when out of control causing symptoms and impairment, needs management. 1. Meditation ( S K Y breathing ) thwarts all the symptoms of anxiety, and costs nothing. 2. Daily indoor exercise (stationary bike) helps relieve anxiety. 3. Medication SSRI once daily helps sleep well, once you sleep well -anxiety would be a thing of past. 4. Regular interactions with live people / friends / relatives helps decrease anxiety 5. Usage of debit card (instead of credit card) helps decrease anxiety as well as credit seems to be the biggest stress causing agent.
take magnesium glycinate instead of a medication. but always check with your doctor first and get a blood test, because if you have too much magnesium it could harm you.
I just found you Barbara. I deal wit daily anxiety and depression for the past 5 years. To the point I am unable to take care of my family. Listening to you seems to help me so much than on my own. I am so grateful for you and I just wanted to tell you your amazing for doing this. Real live super hero in my heart❤️🙏🏻
We need progesterone cream. Check Barbara Hoffman.
Have you checked your vitamin D levels? They should be atleast 50-70
@@christianfernandez4285hi i have anxiety and depression right now i am at my worst
@@christianfernandez4285i have just done a test and my vitamin D result is 19 does this low level have anything to do with my anxiety??
Less Vitamin d also cause anxiety?
I could remember several years ago after losing my dad, I suffered severe anxiety and mental disorder. Got diagnosed with OCD. Not until my wife recommended me to psilocybin mushrooms treatment. Psilocybin treatment saved my life honestly. 6 years totally clean. Never thought I would be saying this about mushrooms.
Congrats on your recovery. Most persons never realizes psilocybin can be used as a miracle medication to save lives. Years back i wrote an entire essay about psychedelics. they saved you from death bud, lets be honest here.
Can you help me with the reliable source 🙏. I'm 56 and have suffered for years with addiction, anxiety and severe ptsd, I got my panic attacks under control myself years ago and they have come back with a vengeance, I'm constantly trying to take full breaths but can't get the full satisfying breath out, it's absolutely crippling me, i live in Australia. I don't know much about these mushrooms. Really need a reliable source!! Can't wait to get them.
YES very sure of Dr.benfungi. I have the same experience with anxiety, depression, PTSD and addiction and Mushrooms definitely made a huge huge difference to why am clean today.
Mushrooms are very medicinal. This is why anybody familiar with psilocybin and any other kind of fungi will tell you, "They are alive." They have a very ancient wisdom. To my experience, all mushrooms have always said, "Pay attention to your life. How you think, how you feel, and what will you do with the information that you always knew, but now are seeing in this point of view." This is why mushrooms are so respected in tribal cultures. This mental health treatment works for me too. Half micro doses do the trick for me. At least a few days at a time with lengthy time in between. Never addictive. Thank you for sharing this point!
How do I reach out to him? Is he on insta
My anxiety always starts with physical symptoms and then my mind starts going bc I feel so shakey and nerved up sometimes it can even make me experience derealization ty for this video
I feel for everyone commenting here. I've been dealing with anxiety and panic for many years.
OCD? I was recently fixated on my blood pressure for a month. It's fine but I was taking a reading 25 times a day!
To reduce my anxiety, I've tried stimulating my parasympathetic nerve by massaging pressure points in my ears, and running cold water over my face and head.
Bhramari pranayama helps a lot as well. Inhale to the count of 4, then exhale to the count of 6 with mouth closed and saying "hmmm". Repeat 5 to 15 times.
Interestingly enough, that breathing technique also helps stimulate the vagus nerve! The ends of the vagus nerve are in the diaphragm, so breathing out for 6 count relaxes the diaphragm and sends safety signals to the parasympathetic system. There are also branches of the vagus nerve in the throat, so when you “ommmm”, you’re vibrating on that nerve, which again sends safety signals!
Hi I have have severe anxiety and was recently diagnosed with high blood pressure too! I'm on Losartan and I've been getting more panic attacks. Have you found a medicine that works with no side effects?
Been dealing with anxiety for about 12 yrs now. And last night I had a dizzy spell. That’s all it took for me to spiral. I’ve been learning all about CBT but sometimes at the moment when I’m panicking it’s so hard to shift to everything I’ve learned. I understand what’s going on but my mind is in control of me in an awful way. And this health anxiety is taking a toll. I’m exhausted 😩 Thank you for your video🙏🏼
I’ve had anxiety all my life too, and what really got me to start trying to treat it was the dizziness and vertigo. That’s one of my least favorite parts of anxiety X) if you want help specifically with the dizziness, I recommend looking up The Steady Coach on RUclips. Her career is in working with people at the specific intersection of anxiety and dizziness, and it’s been helping me a lot!
@@TheLiberaceTheory thank you so much! Yes the dizziness is one of my triggers and worst part too. I suffered a positional vertigo about 13 yrs ago and that’s what caused my anxiety. So anything to do with dizziness/imbalance feeling, it destroys me for a day or two. It’s awful. I’ll def look into the steady coach. Hope you’re doing well!
Hugs
Just know you are not alone. Many people feel symptoms when they are worried. Just allow yourself to feel and don’t judge your thoughts. Know that growth takes time, some time longer than others. You’ll be healed in Jesus’ name. Amen!
@@FerintoshFarmsPhotography thank you. Hugs back🩶
Anxiety is a good thing, it’s telling you to get out of that toxic relationship, leave that mind numbing job, get out of your office cubicle and get outdoors and so on, instead of learning ways to suppress anxiety we should embrace and listen to it and act
This is terrible advice. Yes, Anxiety is important and necessary, similar to pain, fear, etc. But for people who have Anxiety disorders, it is no longer a just a biological safeguard, it becomes a hindrance of daily life. It is though our minds and bodies are telling us "emergency!!" when there is no reason to be alarmed. It's chronic, it's scary, it feels awful and irreversible. Videos like these provide information to what treatments exist for those suffering. Consider yourself lucky you are unaware of what this condition feels like.
The problem with pathological anxiety is the trigger of anxieties is illogical. Imagine getting anxious about flying while flying is the most safest mode of transportation, and such examples
@@nykelley42 fair enough apologies but there’s obviously rational and irrational anxiety, I was referring to rational anxiety. The problem I think these days is we’re all being fed a stream of self help to eradicate anxiety and creating a culture of victim hood. Respect though to those where it’s a serious mental
Illness
This was the most comprehensive explanation of CBT and all of its components I’ve ever watched. As an MSW psychotherapist student who also has an anxiety disorder of my own, this was such a God send. Thank you so much
Totally agree with you.
During the lockdowns, I lost trust in doctors. After finding your video's, I've been able to work through things with your help. Just wanted to thank you.
YES! Please do a video on OCD Anxiety. Thank you.
The control thing is such a big issue for me. I didn’t know I was in a relationship with a narcissist for many years so the only thing I had control over was my thoughts. And my way to control them was to switch them off. But now I don’t know how to deal with my emotions anymore and I’m catastrophising every situation that comes along.
For How many years ?
@@menukarahulpremashantha6624 14 years
I feel my anxiety anger reduced when I started loving everybody ❤I love everybody is my new affirmation for personal use and I learned it through martial arts to not think of anyone as an enemy but try to love everybody thanks for all your great videos I love them
LOVE this. Thank you so much for sharing. Yes, when we come from a place of love, we feel safer (and vice versa probably). An aspiration to walk through the world with an open heart :)
My anxiety is 1000% due to financial issues caused by being unable to break free from a narcissist who has taken everything from me! If I could get over my money issues , I know I would be cured !!
@@stevenkovler5133absolutely! I am the same! It’s all about the financial situation.
@@stevenkovler5133you have to shift that thought- if you change the feeling first (make it positive- how you will feel when it’s resolved), the issue will resolve itself faster than waiting for the issue to resolve itself before you feel better.
If that makes sense.
Starts with sick stomach--think about a time I got SO VERY sick---this MUST be that again---now I'm completely freaked out waiting for THE absolute worst to happen---rush to prove I must be right. 🤢🤯🤯🙄
For several years I read every book on CBT I could get my hands on. I was that interested in it. As a self help tool I got some value out of it.
I was disappointed when I went to my first professional CBT session.
I was extremely upset. I was sobbing my car both before and after the session.
The therapist was so cold and distant. Her reply to everything was to fill out xeroxed forms.
It reminded me of being in an emergency room with an injured hand and being forced to fill out a form with that injured hand to get help.
I never went back to that therapist and she never called to make sure I was okay.
This video reminded of why I do not like professional CBT. It just comes off as COLD, which makes my issues worse.
I don't need help thinking and I don't think most people do either.
I think CBT would be more effective if it was more like a normal conversation. A patient could vent, feel heard, feel validated, be encouraged, and when the time was right in the conversation new thoughts/beliefs could be introduced in a natural way.
Hello Barbara,
I would love for you to make a video on OCD anxiety. I believe I suffer this the most. I sometimes get to where I cannot move forward. I cannot think straight when a particular mental and emotional distortion happens. It’s like I am put in the back seat and told to shut up and not interfere. I have learned to manage it to a point where I can survive, but it’s the thrive that is affected.
Really enjoying your videos. I agree with the meditation. I have experienced the observer and the separation of thoughts and feelings to this observer.
This is going to be a really random observation but I just wanted to say I love the way you style your hair!
I have been in such severe flight or flight. Today, a big oiece of that “paused” and now I’m having… rolling panic. A nurse a while ago told me she suspected high stress hormones and that really, really makes sense. Now, I’m struggling to sleep, eat right… I have a chronic illness that is kicking my ass at the same time. So, I have everything to learn. Thank you so so much for this gift!
I hope you are doing much better
@@memequeen1004 no. I’m so absolutely in hell I’m looking into ketamine treatmemrt.
@@cyrusromeo oh no :( I really hope you get much better im very sorry things are going terrible I pray that whatever is troubling you, that you will eventually overcome it
@@memequeen1004 thanks, this is when I love the internet. When we support one another.
@@cyrusromeo I fully agree 🩷
Thank you!
Barbara ,thank you for existing! ❤
Thank you so much ❤
Thank you Barbara
I needed to hear this tonight, thank you so much for your wise words🙏🏼
Excellent stuff. Thanks
Love this!
BRILLIANCE! Thank you, Barbara!
Thank you
Thank you barbara love this❤ really helpful
Your videos are so concise and helpful, thank you ❤
thank you
Thank you so much!🙏🙇♀
Dear Prof. Barbara Heffernan. Thank you so much for sharing very valuable, in-depth and useful knowledge 🙏🙏👍👍👍👍👍👍. GB.
love the exercises thanks !
This is so helpful, thanks Barbara😊
you are heaven sent. thank you!
Thankyou for this Dr Babara ❤
You are wonderful! Great content , thank you
This is great thank you
Excellent video, thank you Barbara👏
Thank you very clear and useful ❤
That was a lot of valuable information and useful techniques. Thank you Barbara!
Thank you for information ❤
Thank you for a great video 🙏🏻
Great info. I subscribed.
In my last job I had stomach pain for hours due to my job, or rathet bosses. Once I started to work there I would get excruciating stomach aches, that would not go away without pain reliever. I didn't have any thoughts that were causing it, but my bosses were not my kind of people, not vety soothing or genuinely friendly. It lasted for few months. Once it started, I would get these stomach pains caused by other things and stressfull situations.
I am sorry to hear this.Pleaae do yoga for anxiety and meditation regularly.You will be fine.
Thank you so much from bottom of my heart!
I am very interested in OCD. Please continue
Please do a series on OCD. Awesome videos!
Great video. Thanks
I don’t know you but for some reason everything you said it’s what I’m feeling. I really felt a connection and felt so better about what you talked about. I’m so relieved now. I keep going to the doctor and they don’t understand my feelings but I’m so pain free now. Thank you so much❤❤❤
Truly incredible video. Thank you so much
I really think that hearing (some of us need to hear them over and over) harsh realities is the most helpful.
I agree…. Thank you for acknowledging that!
Thank you so much iam happy I find you exactly what I feel
Good info for me tangks very much
I have been in therapy through the VA for years and what I love is that this short video helped to incapsulate so much if my counseling. Validation for what I've been shown and doing. And good reminders of what to emphasize moving forward.
I applaud you for saying that!! The hardest thing to admit is feeling powerless but now I feel validated and liberated ❤. Thank you soooooo much!!
Thank youn
I just love the way you explained about anxiety❤❤❤
Best explanation about anxiety EVER !!!...... Thank you for making this..
This really helped thank you
I needed this thanks
You are talking to me🥲 iim fed up, tired, helpless.. trying to think of positive thoughts but negatives keep on coming.. i said to myself STOP... GOD🙏 please give me strength.. my stomach goes acidic and my. digestive system goes hand in hand... partners in crime.... having constipation/diarrhea
Don't worry everything will be ok, try to talk with your loved ones .
Best explanation of CBT ive heard, thank you.
This video helped me so much. Thank you.
Thanks! This really helped me today. It made me realize that anxious thoughts are just thoughts.
Thank you for this valuable insight on this topic I really needed it!thanks for sharing!
This was really helpful to listen to. Thanks
4:28 6:49 8:30 11:50 14:40
Man! Awesome! Thank u
Wow thank you for this...just came across this channel!❤
Wow! You put it into context with two words certainty and control. What has helped me is to look at my thoughts and sit with the emotion because it does pass, but in that moment you don't think it will. Mediation, a deal breaker, journaling, putting down your thoughts has really helped. At the end of the day, trying to just live in the Now moment is what I'm trying to achieve and not worry about the "what if's".🤗💖
thanks for sharing what has helped you, which will help others! ❤
Completely identify with that.
That is 100% correct...live this moment...🙂🙂🙂
I battle CD and I am struggling to break this behavior. I really like what you have to say. You explain to were I can understand .
this video made me feel the most calm i’ve felt in a while. thank you so much! i wrote your advice down and i can’t wait to put it in practice!❤
Wow, powerful stuff and so needed! Thank you! 🙏🙌 😍
Excellent explanation! So logic! Yo made me feel at easy. You are telling me that I have control over this! I never thought it that way! It absolutely makes sense! Thank you very much Barbara! God Bless you!
You are the best....
I really appreciate you. Thank you for making these. It's immensely helpful for someone who struggles a lot of anxiety.
Thanks 😮
Very good explanation thanks be to God
Brilliant advice! Loved this so much. Helpful, real, informed. Thank you ❤
Yes definitely needed this! I’m wanting to do so much in the entertainment business and I’m realizing some things about myself.
Thank you so much you have helped me see the causes. Thank you, ⚘ ❤
Really helpful, thank you
Very logical and makes sense. So right about the lack of control and worrying about something that can't be controlled. You really verbalised anxiety exactly.
Hope u tried some techniques , but be patient because it takes time , effort and persistence. Anxiety can rob us from living. Good luck!
I could watch this five times and learn something every time. Thank you!
Bless you Barbara 😢
My eyes started dripping as I was watching this. Its really hard...
Thank you Barbra! This episode was very helpful!
You are so welcome!!
Interested in the ODD one and ty so much for helping us ❤
Glad I came across this video. I will definitely be looking at your other videos.
Barbara, PLEASE do a video on anxiety around OCD please . I need it for help with a family member. Thank you
Thank you. It was really helpful 😊
Yes very interested in OCD anxiety!
Love the format when you explain things. Very clear and easy to follow. You use great examples
that are easily relatable to the viewer to get your point across. Excellent.
This is really difficult to imagine doing but sounds very helpful... thank you.
All I can say is.. THANK YOU!
Love your style, just found you… when I went through my worst depression and Anxiety period, I did that box trick, it really helped, now I make my brain like you said think of a happy place, and what really helped me pretending like the Anxiety is a person and dear him/ her to beat me in my feelings, hey I will never let anyone win 😁
I think you found me !amazing. I deal with this constantly
You explain this so well❤️
My problem is “what if”. It hijacks all my attempts to calm myself. “Yeah, it’s probably not cancer. Cancer is very unlikely. But what if it is?”
Same for me
While depressed people wish to die, we worry we may die
What if it isn’t?
This was actually immensely informative! I'm saving as a reminder! Thank you, Barbara! 💎
Thank you ma'am for effective session 😊😊😊