Flip Anxiety on Its Head With 2 Words: Day 19 Break the Anxiety Cycle

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

🗓️ 19 January 2024

⏱️ 12 minutes

🔗️ Recording | iTunes | RSS

🧾️ Download transcript

Summary

Break the Anxiety Cycle in 30 Days- Online Course- https://courses.therapyinanutshell.com/anxietyskills There is a simple shift you can use to transform your anxiety in two words. In this podcast you’ll learn how to do it. There is no physiological difference between anxiety and excitement. Inside your body, it’s the same physical response- cortisol, adrenaline, etc. rapid breathing, increased heart rate. You can flip a switch in your brain, when you say “bring it on!” I actually want this! Let’s go!” That transforms your experience. In this video you’ll learn how you can use two words to transform anxiety into confidence. 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

Click on a timestamp to play from that location

0:00.0	Welcome to the Therapy in a Nutshell podcast. I'm Emma McAdam, a licensed marriage and family therapist,
0:06.9	and I believe therapeutic education can change lives and should be easily accessible to all.
0:12.9	These podcast episodes are filled with a research-backed therapeutic education that you can start applying to your life today.
0:19.6	If you like these episodes and you want to go
0:21.6	into more depth on specific topics like how to process tough emotions, how to change your brain
0:28.3	and build better relationships, or how to help support someone you know with a mental illness,
0:33.1	then check out my classes at TherapyIn a Nutshell.com.
0:38.3	Each podcast episode here comes from a corresponding video you can find on the Therapy in a Nutshell YouTube channel.
0:44.3	Also, these podcasts are educational and don't replace the advice or direction you may be receiving from a therapist or other health professionals.
0:53.3	Okay, let's jump into this week's skill.
0:56.0	There is a simple shift you can use to transform your anxiety in two words.
1:01.0	And in this video, you'll learn how to do it.
1:03.0	So one time when I was working in the desert in an outdoor therapy program with youth,
1:07.0	we had a super hot week, like July in Utah, and the temps hit over 100 degrees Fahrenheit
1:14.8	every day, and it was hot, sweaty, and exhausting. And one day when I was sitting there, just kind
1:20.9	of feeling sorry for myself, I decided to try a thought experiment. I love a bath so hot that it makes my skin red and sweaty.
1:29.3	So I imagined that the waves of heat were actually me sitting in a hot bath,
1:34.3	enjoying the feeling of heat, relaxing my muscles.
1:37.3	And suddenly, my experience transformed.
1:40.3	I went from dreading and suffering to appreciating the discomfort.
1:45.2	It was just like this weird shift that took me from suffering to appreciating.
1:50.0	Now, in our body there is no physiological difference between anxiety and excitement.
	...

Please login to see the full transcript.

Previous episode | Next episode

Disclaimer: The podcast and artwork embedded on this page are from Therapy in a Nutshell -Emma McAdam, and are the property of its owner and not affiliated with or endorsed by Tapesearch.

Generated transcripts are the property of Therapy in a Nutshell -Emma McAdam and are distributed freely under the Fair Use doctrine. Transcripts generated by Tapesearch are not guaranteed to be accurate.