3 Minute Stress Management

Therapy in a Nutshell

Therapy in a Nutshell -Emma McAdam

Mental Health, Education, Health & Fitness:mental Health, Self-improvement, Health & Fitness

4.8 • 658 Ratings

🗓️ 24 October 2020

⏱️ 5 minutes

🔗️ Recording | iTunes | RSS

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Summary

Stress is the aspect of anxiety that we feel in our body. Worry is about thoughts, but stress is how our muscles get tense, our breathing gets tight, it makes you ache or makes your hands sweat, stress is the physiological response to perceived danger. So when your brain perceives a threat, whether it’s a tiger or an upcoming deadline, your brain triggers that FFF response. But we can train our mind and body to be calm by doing little activities that regulate the nervous system, and it’s best if we do these throughout the day. Now for people who work in manual labor jobs, stress reduction may look like resting on the couch, but for people who spend much of their day frozen at their computer, reducing stress is probably going to be most effective if we incorporate movement. Thanks BetterHelp for sponsoring the video: https://betterhelp.com/therapyinanuts... Sign up for my newsletter: www.therapynutshell.com Learn more in one of my in-depth mental health courses: https://courses.therapyinanutshell.com/?utm_source=podcast&utm_medium=10242020 Check out my favorite books for mental health: https://kit.co/TherapyinaNutshell/best-self-help-books Music licensed from www.Bensound.com or Artlist.io Images from Freepik.com (premium license), Pixabay, or Wikimedia commons 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. 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 https://www.churchofjesuschrist.org/comeuntochrist/believe If you are in crisis, please contact the National Suicide Prevention Hotline at https://suicidepreventionlifeline.org/ or 1-800-273-TALK (8255) or your local emergency services. Copyright Therapy in a Nutshell, LLC Music licensed from www.Bensound.com or Artlist.io Images from Freepik.com (premium license), Pixabay, or Wikimedia commons

Transcript

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0:00.0	Hello everyone and welcome to therapy in a nutshell. I'm Emma McAdam, a licensed marriage and family therapist, and this is the podcast where I condense mental health skills into bite-sized nuggets of health.
0:17.0	Hello everyone, Emma McAdam here. Today we're going to talk about how you can reduce your stress in around three minutes.
0:23.6	Okay, so quick reminder, stress is the aspect of anxiety that we feel in our body. Worry is all about thoughts, but stress is about how our muscles get tense or our breathing gets tight. Stress makes you ache or it makes your hands sweat, right? Stress is that physiological response to perceived danger. So when your brain perceives a threat, whether it's a
0:57.0	tiger or an upcoming deadline, your brain's going to trigger that fight, flight, freeze response.
1:02.3	But we can train our mind and a body to be calm by doing little activities that regulate the
1:08.3	nervous system. And it's best if we do these frequently
1:11.7	throughout the day. So for people who work in manual labor jobs, stress reduction may look
1:19.0	like resting on the couch. But for people who spend a lot of their day frozen at their computer,
1:24.3	reducing stress is probably going to be most effective if we incorporate movement.
1:28.3	So here goes. First thing I want you to do is to start by rating your degree of physical
1:35.3	tightness on a scale from 0 to 10. And now take a big, deep breath.
1:49.0	Now bring your shoulders up and down.
1:54.0	And keep breathing.
1:58.0	Now gently tell your head forward,
2:00.0	back, side to side.
2:07.0	Now I want you to start shaking your arm like this.
2:12.6	That was pretty classy looking.
2:14.6	Ooh yeah. Get that jiggle in.
2:17.8	Okay?
2:19.6	Now start shaking out your other arm.
2:24.5	Just let it get really floppy and just shake it out.
2:27.1	This is something you can do at your desk at work or whatever, you know?
	...

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