#1 Behavioral Tool to Overcome Anxiety

If you have anxiety, there is one concept to keep clearly in my mind. I share a personal story of a recent accident I had, and my push to not avoid in order not to increase anxiety. This video discusses how this concept applies to phobias, panic attacks, OCD, and more general anxiety.
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Disclaimer:
This video was created by Barbara Heffernan, LCSW for educational purposes only. These videos are not diagnostic, and provide no individual consultation. Consumption of these materials is for your own education and any medical, psychological, or professional care decisions should be made between you and your primary care doctor or another provider that you are engaged with. Barbara Heffernan is not available for individual consultation via KZbin, social media or email, and provides services only in the manner mentioned above.

[@ZoZ972]

I have been watching your videos for a while so happy I found your channel , your videos are so informative and your voice is so calm. I struggling some mental issues for a long time but I don’t have the courage to see a therapist, your videos helps me a lot

[@PosingPanda]

Thank you Barbara för helping the rest of us with your knowledge! Your videos are pure treasure for me and give good pointers on what to do and who to get help from. I didnt even know EMDR existed until today, so thank you!

[@_AllenParks]

Thanks! Wishing you a prompt recovery, Barbara!

[@BarbaraHeffernan]

Thank you Allen! Doing my physical therapy!

[@debwein]

Your personal examples are always so helpful! Glad you didn't need surgery! :)

[@BarbaraHeffernan]

Thanks Deb! I'm hopeful I won't need surgery, but not totally sure yet...!

[@ziziroberts8041]

I broke my 5th metatarsal coming out of the bathroom in my guesthouse the day I finally arrived at a sunny beach in Goa after a long pandemic stay in the Himalayas. First broken bone at age 68. People here were very helpful. I did stay in my room a lot because the doctor said to keep my foot up as much as possible. I felt anxious about being alone a lot like I was in Coronavirus Lockdown again. A few people made sure I got some air and activity every 3 or 4 days. Getting my cast off today. Thank you for the video.

[@BarbaraHeffernan]

So sorry that happened to you! Totally understand those isolation feelings. And it is good to focus on how helpful people can be and the help we receive!

[@jeannegnuse832]

Hi Barbara, Loved the walk video. I have now reverted to being a Ski Bum. What I loved during my week at the ski resort was enjoying the crunch of the snow while walking , instead of skiing and the joy of remember all the wonderful days I have had skiing. Excellent information today Thanks

[@BarbaraHeffernan]

Hi Jeanne: how wonderful that you are still enjoying the ski resorts and snow!!

[@wendydillistone9588]

So glad you are still having some fun on your trip, good video too.

[@BarbaraHeffernan]

Thanks!

[@CourtneyH-qi2hl]

Thank you for this! So needed.

[@wabbott444]

Great advice. I hope your shoulder is back to normal.

[@marymullins4130]

Here's hoping you get better soon! Thanks as always for video....

[@BarbaraHeffernan]

Thank you!😀

[@ACGalarza]

Barbara, "gracias" for your video and sharing your experiences with us! I'm a new suscriber! 🙂

[@BarbaraHeffernan]

Welcome to the channel!

[@lunamaru65431]

Thank you so much for another brilliant video Barbara. I wish your shoulder a speedy recovery. I wonder if you could discuss relapses on these road to recovery from anxiety?

[@BarbaraHeffernan]

Sure. Do you have a more specific question? Or do you mean - how to maintain not being so anxious?

[@lunamaru65431]

@@BarbaraHeffernan thank you for replying Barbara! I find your videos amazingly helpful. I’m battling through severe anxiety, debilitating. I’m doing all I can to work through it but I’m left with residual anxiety every single day. I function, care for my children and hold down a full time job but I’m struggling so much getting so far and taking 10 steps back. I makes me feel insane and unbearably frustrated. I’ve read they’re called setbacks but it feels like a complete relapse on bad days.

[@lunamaru65431]

Is there a course you recommended I could start to help me with this?

[@bshade8547]

You seem like a real human being. I appreciate that

[@BarbaraHeffernan]

Thanks! 😀

[@sue8370]

I wouldn't feel panicky by imagining my phobia, only in the real life situation. Stuck in traffic and not able to pull over.

[@paulinemartin8773]

Thank you iv been watching your videos, trying to help my son 13 with PTSD, very high anxiety hasn't been to school for 3 yrs. Because of a long fight over our house with insurance, he also has asd adhd

[@veikkotarvainen4927]

Very good again, thank you. Could you speak more about OCD and treatment for it? One video about that?

[@RobKaufmanAuthor]

Although I feel terrible this happened to you, this video couldn't have come at a better time. I currently use the app "unwinding anxiety" and they use so many of your techniques. Thank you.

[@BarbaraHeffernan]

You are welcome, Rob. And I'll be ok :). Good ole physical therapy and lots of ice :) So glad it was helpful!

[@fromrussiawithlove4980]

You are great really thanks alot

[@BarbaraHeffernan]

You are welcome. So pleased these are helpful for you!

[@andydogdixon1]

Thank you for all your videos. From what I can tell it’s been 10 months since your fall. So I’m wondering how your recovery was or still is? 🤞🏼🤞🏼

[@BarbaraHeffernan]

So nice of you to ask! I am pretty much fully recovered. Once I had the operation (about 4 months after the fall) I was much better and only wished I had been able to do that sooner! Just spent a week skiing and had a bit of fear to overcome, but was so happy to be out there and my shoulder didn't bother me at all :)

[@laura835]

Thank you very much for this.

[@BarbaraHeffernan]

You're very welcome!

[@anusarikashree6109]

Wish you speedy recovery

[@BarbaraHeffernan]

Thanks! 🙏

[@katrijndepuydt1355]

Thank you again! Great advice on willingness to exposure, did you talk to yourself when going out for the walk like get back on the horse and did a risk assessment before you started again?

[@BarbaraHeffernan]

Yes, both!

[@seulingng1215]

Thank you 🥰

[@julieb6624]

Could you please do video on abandonment and neglect issues? How to handle trauma like this. Nothing helps me. My relationship patterns are unhealthy. My life is a mess and I start loosing hope it will ever get better. I can't enjoy anything or make myself do small changes. Deep down I hate myself for life choices I made but I am driven by trauma that I never healed and don't know how to. I want to jump out of my skin I'm so uncomfortable. My life is a failure. Today I was crying and upset and angry because I saw horrible story about dog abuse someone actually was raping dogs on regular basis and dogs died due to internal injuries. Story was a pictures. I can't get it out of my head. Poor animals. I love animals more than people and if I hear stories like this it takes me days to get over them. I'm so upset people can do such things. I hate f people who lay hands on animals. I really do hate them. I feel so small bc I can't help poor animals. I would give my own life away if that would stop animal abuse forever. I hate my life.

[@user-lf2lf6wy4z]

I know the feeling

[@sue8370]

Same...it's why I went vegan

[@bobbilynngibson302]

Thank you. ⚘

[@BarbaraHeffernan]

You’re welcome!

[@1pepem]

So sorry you fell. Falling is a drag. And to have such injury and pain. Hope you are lots better.

[@BarbaraHeffernan]

Thanks so much for your well wishes!

[@AmeeraG242]

Unfortunately this doesn't work for me I am so terrified of driving. I was an excellent driver for many years I developed panic attacks and no matter how much I forced myself for worse and worse and now I can't do it anymore no matter how badly I want to it's absolutely terrifying and exhausting

[@jonniemae818]

You are appreciated. 🎉

[@BarbaraHeffernan]

Thank you! 🌹

[@ghostpine]

Do you have a video on what to do when a relapse of angry outburst occurs. Been doing CBT with counselor for 2 years and improving, then hit the wall again,thanks

[@throtm4619]

Bon rétablissement 🙏

[@BarbaraHeffernan]

Thanks! 🤕😀

[@nancyw.1355]

With EDMR, if imagining the scenario doesn’t give you the same amount of anxiety as the actual activity, will EMDR still help? I get panic attacks driving on the interstate, bridges, or an unfamiliar area with a lot of traffic. When I imagine it, I don’t feel as panicky as I do while behind the wheel. I had a counselor mention EMDR before, so I’m certainly interested. Just wondered if it would still be helpful. Thanks for this great video!

[@BarbaraHeffernan]

Hi Nancy; yes, I’ve found it super effective for driving anxiety. EMDR can bring up a lot of emotion - a therapist works with the client to modulate between the intensity of emotion and feeling safe. It also helps to strengthen the motivation to recover…. And then, of course, the driving practice is needed eventually.

[@raluemeka-obi6908]

Thanks for sharing. How do I overcome the obsession I have on checking my blood pressure more than 3 times a day. I lost my mum to stroke and ever since then I have this fear over my blood pressure rising. Anytime I checked it and it's high I will just lose my peace and goes into anxiety. Always wondering what my blood pressure is all the day even while working and I don't like the trauma is giving me. The thought is always on mind. Pls help me. How do I overcome this and get over the fear I have about high blood pressure. I also have the fear something may be wrong with my health. In fact, am health over conscious. Always scared if I notice a channge in my body. Pls help me. Thanks

[@carmenmcdonald9919]

do you think EFT/tapping works similarly to EMDR? My experience with it for big T trauma sounds like your description of EMDR.

[@BarbaraHeffernan]

There are similarities between EFT and EMDR, and some significant differences. So glad it worked for you!

[@rainbowlee3275]

Hi Barbara, hope you get well soon. could you please share psychotherapist in HK who are expertise in depression?

[@BarbaraHeffernan]

Hi: Sorry, I don't have referrals worldwide... I do have a video on finding someone:kzbin.info/www/bejne/ipTCfoGXZ5pqpM0. (while this is for finding an EMDR therapist, many of the suggestions will help find a CBT or depression specialist)

[@rainbowlee3275]

Thank you.

[@saschavbt]

Isn't it called "Exposure and RESPONSE Prevention"? I'm just making sure because this already the second video I watched where you named it Relapse Prevention.

[@paulinemartin8773]

Could you do a video on child trauma

[@carolwestra3369]

Does this apply also to social anxiety?

[@BarbaraHeffernan]

Absolutely.

[@nycphillie]

Always pack snowshoes for a trip to such a location.

[@BarbaraHeffernan]

Yes, we had microspikes with us which are very helpful... just wasn't wearing them!