A guided Walkthrough for Getting through an Anxiety Attack

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

🗓️ 17 November 2022

⏱️ 6 minutes

🔗️ Recording | iTunes | RSS

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Summary

Check out my Free Course, Grounding Skills for Anxiety, Stress and PTSD here: https://courses.therapyinanutshell.com/grounding-skills-for-anxiety-stress-and-ptsd 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: https://betterhelp.com/therapyinanutshell Learn more in one of my in-depth mental health courses: https://courses.therapyinanutshell.com Support my mission on Patreon: https://www.patreon.com/therapyinanutshell Sign up for my newsletter: https://www.therapyinanutshell.com Check out my favorite self-help books: https://kit.co/TherapyinaNutshell/best-self-help-books 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 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

Transcript

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0:00.0	Hi and welcome to the Therapy in a nutshell podcast. I'm Emma McAdam, a licensed marriage and family
0:05.3	therapist, and it's my mission to create easy to understand educational content about therapeutic skills and topics that anyone can use in their daily life.
0:14.4	Stay tuned to until the end of the video to learn more about my mental health courses, discounts, and other news related to therapy in a nutshell.
0:21.7	I hope you enjoy the episode. Each podcast episode comes from a corresponding video you can find
0:27.7	on the Therapy in a Nutshell YouTube channel. Also, these podcasts are educational and don't
0:33.3	replace the advice or direction you may be receiving from a therapist or other health
0:37.6	professional. All right, let's jump in. If you're right in the middle of an anxiety attack,
0:42.4	this video is for you. You may feel overwhelmed or be freaking out. Maybe you're shaking,
0:49.7	crying, feeling sick to your stomach. Or maybe you feel irritable or like running away.
0:56.0	I'm going to walk you through a process to calm down.
1:00.0	Now you're going to be okay.
1:03.0	These feelings will pass. You can do this.
1:06.0	Just notice where you are.
1:10.0	What can you feel around you? Name three things that you can touch and describe them.
1:17.6	So for example say, oh, I can feel my pants. They're soft. I can feel the chair. It's cool.
1:25.6	Do that with three things.
1:30.3	Now, can you slow down your out breath?
1:34.3	Just breathe out a little bit more slowly.
1:42.3	You are safe right now. You're not in physical danger. You are safe.
1:47.0	You are safe.
1:50.0	Now anxiety is uncomfortable, but it won't harm you. So these feelings that you're having, you can handle them, you can feel them and be okay and they will pass.
2:02.6	Okay, so now let's do something sensory.
	...

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