Managing Anxiety and Anxious Thoughts: Break the Anxiety Cycle Day 15

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

🗓️ 7 December 2023

⏱️ 25 minutes

🔗️ Recording | iTunes | RSS

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Summary

Break the Anxiety Cycle in 30 Days- Online Course- https://courses.therapyinanutshell.com/anxietyskills In this enlightening interview with Nick Wignall, the focus was on the challenges of chronic worry and the power of mindfulness in addressing anxiety. He proposed a simple, non-judgmental mindfulness practice focusing on breath and attention redirection, advocating for its regular practice to effectively train the brain and alter its response to anxiety. This approach to mindfulness is not just a temporary relief but a long-term strategy to fundamentally change one’s relationship with worry and anxiety. 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	Understanding mental health struggles can be tough. That's why I created therapy in a nutshell to help make complicated therapeutic topics easy to understand and learn.
0:09.3	I'm Emma McAdam, a licensed to marriage and family therapist, and this is the Therapy in a nutshell podcast.
0:15.4	These episodes don't replace the need for mental health professionals or the advice given by doctors,
0:20.2	but they provide options,
0:22.3	resources, and skills that can help you in your journey to better your own mental health or
0:27.6	help those around you who may be struggling. If you want to find more resources or if you want to
0:33.2	learn about courses I offer on specific mental health topics, please stop by my website at
0:37.8	Therapy in NHL.com. Now let's jump in to this week's skill. Okay, so you want to stop
0:43.6	overthinking or you want to stop worrying so much. You really want to stop being
0:47.9	anxious all the time, but when someone tells you stop worrying, it's super annoying,
0:52.5	because if you could just turn it off, you would.
0:54.5	It's just not that easy.
0:56.0	Now, in the last four videos, we've talked about four cognitive skills that can help with anxiety.
1:00.5	One is challenging your automatic negative thoughts.
1:03.0	The second one is cognitive diffusion.
1:05.0	The third is dropping the struggle with anxiety about anxiety.
1:09.0	And the fourth one is scheduled worry.
1:11.6	And hopefully you're using these skills like the scheduled worry practice.
1:15.6	And if you're like me, this practice has decreased your worrying drastically.
1:18.6	But how do we manage overthinking and worrying throughout the day?
1:22.6	How do we get good at defusing from our thoughts or shifting our attention from anxiety about
1:27.8	anxiety to the stuff we care about in the present moment. The single most
	...

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