The Essential Skill to Regulate Your Nervous System - Relaxed Vigilance vs. Hypervigilance: Day 21 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

🗓️ 1 February 2024

⏱️ 14 minutes

🔗️ Recording | iTunes | RSS

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Summary

This is Day 21 of my online course, Break the Anxiety Cycle in 30 Days- Buy the full course here: https://courses.therapyinanutshell.com/anxietyskills This is seriously one of the most powerful interventions I know of for chronic anxiety. It uses a bottom-up approach, a body-first approach to regulate your nervous system to reduce stress and anxiety throughout the day. And it’s pretty simple to learn. 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 back to another episode of the Therapy in a Nutshell podcast. I'm Emma McAdam and I'm a licensed marriage and family therapist.
0:07.0	And this podcast is all about taking the life-changing, but usually kind of complicated topics of therapy and boiling them down into simple, easy-to-understand concepts that you can use in your daily life.
0:19.9	If you find today's episode is helpful to you,
0:22.5	please pass it on to someone else who could benefit from it as well. Each podcast episode comes
0:26.9	from a corresponding video you can find on the Therapy in a Nutshell YouTube channel. Also,
0:32.5	these podcasts are educational and don't replace the advice or direction you may be receiving
0:36.6	from a therapist or other health professionals.
0:39.3	Now please enjoy the episode.
0:41.3	This is seriously one of the most powerful interventions I know for chronic anxiety.
0:46.3	It uses a bottom-up approach, which is a body-first approach, to regulate your nervous system,
0:51.3	and that will help you reduce stress and anxiety throughout the day.
0:55.6	And it's pretty simple to learn. Okay, so stress is a nervous system response. It's your
1:01.1	autonomic nervous system responding to perceived threats, whether they be in your environment,
1:06.7	like a dog barking, or in your head, like, oh, what if no one likes me?
1:11.7	Now, we also have a counterbalancing response, the parasympathetic response,
1:16.6	para as in parachute, and it slows things down and helps restore a sense of calm,
1:22.4	both in the mind and in the body. Now, we don't have direct control over our autonomic nervous system, but we can
1:29.6	influence it in a powerful way. Now, when it comes to anxiety, the stress response isn't kicking
1:36.0	on due to a huge immediate threat like a saber-tooth tiger. It's turning on in these like tiny
1:41.4	doses throughout the day in response to micro triggers, tiny little
1:45.9	stressors that we might not even be aware of. So, for example, let's say you're a professor,
1:51.8	and throughout your day, you have all these little things that come up, meetings, explaining
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