How to do Exposure Therapy for Fears and Anxiety: Day 27 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

🗓️ 25 May 2024

⏱️ 12 minutes

🔗️ Recording | iTunes | RSS

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Summary

In this video I’m not going to teach you an anxiety hack or trick, I’m going to teach you the #1 most powerful way to decrease anxiety as backed by research. I’m going to teach the 6 steps to kicking fear’s butt by using exposure therapy. 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, I'm Emma, a licensed marriage and family therapist, and you're listening to the Therapy in a
0:04.1	nutshell podcast. It's my mission to create easy to understand educational content about therapeutic
0:09.6	skills and topics that anyone can use in their daily life. These podcast episodes are repurposed from my
0:15.2	YouTube channel, which if you're interested, you can search for online under the same name.
0:19.9	I hope these episodes bring you more insight into how your mind works and what actions you can search for online under the same name. I hope these episodes bring
0:21.0	you more insight into how your mind works and what actions you can take in addressing your own
0:26.0	mental health struggles. And what actions you can take to improve your mental health? Each podcast
0:33.0	episode comes from a corresponding video you can find on the Therapy in a nutshell YouTube channel.
0:38.5	In this video, I'm not going to teach you an anxiety hack or trick. I'm going to teach you the
0:43.1	number one most powerful way to decrease anxiety as backed by research. I'm going to teach you
0:48.9	the six steps to kicking fears, but by using exposure therapy. Now, if you want to learn to beat anxiety, one of the most powerful things you can do is develop the skill of facing your fears,
0:59.0	and this is a skill that you can learn.
1:01.0	If just face your fears seems both too simple and too difficult at the same time, and you're about ready to turn this off,
1:08.0	stay with me for just a second because I'm going to break the skill down into
1:12.7	bite-sized chunks that you can work through little by little. It's normal to want to avoid
1:18.0	things that make you anxious, but avoidance locks your brain into a cycle of increasing anxiety
1:24.7	and avoidance prevents you from learning that the things you fear aren't as
1:30.7	dangerous as you think. The gradual process of facing fears is called exposure. It's a safe
1:36.7	and effective therapy that's been shown to naturally decrease anxiety. Through exposure,
1:41.6	you basically rewire your brain to help it know when you're actually safe.
1:46.6	Exposure therapy is a research-backed effective treatment for phobias, which are fears of situations,
1:52.7	PTSD, which is fears of memories and body sensations, panic attacks, which are essentially fears of body sensations,
	...

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