Willingness - Anxiety Course Day 5

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 September 2023

⏱️ 18 minutes

🔗️ Recording | iTunes | RSS

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Summary

Break the Anxiety Cycle in 30 Days- Online Course- https://courses.therapyinanutshell.com/anxietyskills Willingness is the most powerful tool for managing anxiety, because when you have willingness, anxiety can’t control you any more. So in this video you’ll learn what willingness is, how to develop it, and you’ll get to practice it to see what it feels like. 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
0:05.1	to help make complicated therapeutic topics easy to understand and learn. I'm Emma McAdam, a licensed
0:11.4	marriage and family therapist, and this is the Therapy in a nutshell podcast. These episodes
0:16.5	don't replace the need for mental health professionals or the advice given by doctors, but
0:21.4	they provide options, resources, and skills that can help you in your journey to better your own
0:26.8	mental health or help those around you who may be struggling. If you want to find more resources
0:32.9	or if you want to learn about courses I offer on specific mental health topics, please stop by my website
0:38.1	at therapy in a nutshell.com. Now, let's jump in to this week's skill. Imagine that you're engaged
0:43.5	in a tug of war with your difficult thoughts and emotions. The more anxious you feel, the more
0:49.4	you struggle to not feel anxious. And you're afraid if you drop that struggle, that you'll get
0:53.9	pulled into a cliff or something, right? In acceptance and commitment therapy, they use to not feel anxious. And you're afraid if you drop that struggle, that you'll get pulled
0:54.1	into a cliff or something, right? In acceptance and commitment therapy, they use the metaphor of saying,
0:59.5	like, if I strapped you in a chair over a tank of sharks, and I said to you, if you get anxious,
1:05.2	I'll drop you in. Don't get anxious. Would you be able to control your anxiety by just trying to force it to go away?
1:13.3	No, like that's just not how anxiety works. It's not how emotions work. Or if we go back to the
1:17.4	relationship example, have you ever tried to change someone else? Like a spouse or a child,
1:22.6	for example, like how well did that go? Usually not so hot. In the last video, we learned that avoidance doesn't work.
1:29.3	Trying to force our feelings to change doesn't work.
1:31.3	But neither does giving into them, like just letting anxiety run the show or make your decisions for you, right?
1:38.3	So, what the heck do we do with anxiety?
1:40.3	The fundamental antidote to problematic anxiety is willingness, learning how to feel anxiety,
1:49.3	how to make space for it, how to listen to it, but not be bothered or controlled by it. So
	...

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