How to Turn on the Parasympathetic Response to Calm Anxiety: Day 22 of 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

🗓️ 22 February 2024

⏱️ 20 minutes

🔗️ Recording | iTunes | RSS

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Summary

Break the Anxiety Cycle in 30 Days- Online Course- https://courses.therapyinanutshell.com/anxietyskills The good news is that there are practical things you can do to turn on and strengthen your parasympathetic response. In this video you’ll learn how to activate the parasympathetic response, and how to strengthen your vagal tone- which is your body’s overall ability to regulate your nervous system and return to a sense of calm. 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	Welcome to the Therapy in a Nutshell podcast. I'm Emma McGatum, a licensed marriage and family therapist,
0:05.7	and I believe therapeutic education can change lives and should be easily accessible to all.
0:11.8	These podcast episodes are filled with a research-backed therapeutic education that you can start applying to your life today.
0:18.5	If you like these episodes and you want to go into more depth on specific topics like
0:23.6	how to process tough emotions, how to change your brain and build better relationships,
0:29.3	or how to help support someone you know with a mental illness, then check out my classes
0:33.8	at Therapy in a nutshell.com.
0:37.3	Each podcast episode here comes from a corresponding
0:39.8	video you can find on the Therapy in a Nutshell YouTube channel. Also, these podcasts are
0:44.7	educational and don't replace the advice or direction. You may be receiving from a therapist
0:49.9	or other health professionals. Okay, let's jump into this week's skill.
0:55.1	If you've been anxious or stressed for a long time,
0:57.4	you've probably got an imbalance in your nervous system.
1:00.5	Your autonomic nervous system has a couple of skills,
1:03.6	getting activated and relaxing.
1:06.7	But just like this guy who's been working out his right arm more than his left,
1:12.0	when we constantly get anxious or stressed, we are stronger at activating than we are at calming down.
1:17.6	We're just really good at getting anxious and not so good at relaxing.
1:21.6	Our parasympathetic response isn't as strong.
1:25.1	The good news is that there are practical things you can do to turn on and
1:28.4	strengthen your parasympathetic response. In this video, you'll learn how to activate the
1:33.0	parasympathetic response and how to strengthen your vagal tone, which is your body's overall
	...

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