Turn off Anxiety in your Nervous System: Four Ways to Turn on the Parasympathetic Response

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 November 2020

⏱️ 14 minutes

🔗️ Recording | iTunes | RSS

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Summary

Your brilliant, wise, beautiful body and has a counterbalancing force to combat stress and anxiety called the parasympathetic response. That's Para as in Parachute. And this is the body's natural way of slowing down and creating a sense of calm and safety. So it works like this, If your brain thinks you're in a dangerous situation, your body triggers Flight, Fight, Freeze response. But, when the dangerous situation is resolved and your brain knows you're safe, your body then triggers this parasympathetic response, which is also sometimes called rest and digest. It’s called this because, as your body starts to relax and transitions from that Fight, Flight Freeze response, other systems in your body which had temporarily been switched off, like digestion, come back online and start functioning normally again. Your breathing automatically slows down, your immune system turns back on, and you’re able to relax, calm down, and your body has time to heal. Sign up for my newsletter: https://www.therapynutshell.com Thanks BetterHelp for sponsoring the video: BetterHelp- Professional, Affordable Online Counseling starting at around $65 a week https://www.betterhelp.com/therapyinanutshell Learn more in one of my in-depth mental-health courses: https://courses.therapyinanutshell.com/?utm_source=podcast&utm_medium=11192020 Check out my favorite books for mental health: https://www.therapynutshell.com/post/my-favorite-self-help-books Music licensed from www.Bensound.com or Artlist.io Images from Freepik.com (premium license), Pixabay, or Wikimedia commons Therapy in a Nutshell, and the information provided by Emma McAdam, is solely intended for informational and entertainment purposes and is 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. 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	Hello everyone and welcome to therapy in a nutshell. I'm Emma McAdam, a licensed marriage and family therapist, and this is the podcast where I condense mental health skills into bite-sized nuggets of health.
0:17.1	If you're ready to learn more in-depth mental health skills, check out my online courses on anxiety, coping skills,
0:24.5	and how to change your brain.
0:26.0	Ten alternatives to medication to improve mental health.
0:29.0	A link is in the description.
0:30.7	You can use the code in a nutshell for 25% off.
0:35.5	Okay, back to the show.
0:49.3	You know that feeling you get when you're anxious or scared or angry, and you can feel your body start to spiral out of control, almost like you're falling out of a plane without a parachute? Well, stick around because I want to tell you about the built-in emotional parachute that your body has
0:55.0	and how you can deploy it whenever you feel to me.
0:58.0	This video is sponsored by BetterHelp, where you can get professional, affordable, online counseling for around $65 a week.
1:07.0	So check out the link in the description for 10% off in the first.
1:10.0	I'm Emma McAdam. I'm a licensed marriage and family therapist and in today's episode, I want to talk to you about your body's
1:17.6	natural and trainable counteracting response to the fight, fight, or freeze response.
1:23.6	Now hopefully you've seen my video on the fight, flight, or freeze response. It was actually the first video I ever made for this channel.
1:31.3	And in that video, I explained that those fight-flight freeze reactions are the body's natural stress response,
1:38.3	and how anxiety isn't just in our mind, but it's also very much manifested in our body. Now, there are a lot of things you can do to help pull yourself out of the fight-flight-free response.
1:49.0	But in this video, I'm just going to cover four simple ways that I feel work best to calm you down
1:56.0	and to soothe that anxiety response.
1:58.0	So in this video, we're going to cover deep breathing and
2:01.1	vagal tone, peripheral vision and softening the eyes, the Val Salvo maneuver, and the
2:07.9	yon. But first let's talk about a little biology for context. So our bodies have
2:13.7	what's called the autonomic nervous system. This part of our nervous system
	...

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