3 Instantly Calming CBT Techniques For Anxiety

[@benmurphy5022]

"Anxiety is a survival response not an illness" very well put.

[@marcelrey9533]

For those who suffer from depression and anxiety- it’s a DIBILITATING ILLNESS! Obviously you don’t have it!

[@savedandblessed79]

I used to think it was a made up thing until I suffered a severe onset of complex Ptsd that in hand led to high functioning hidden severe depression and anxiety and its hard to live with. I crash every now and again but it's definately a severe disability and terrifying at times to life with. Deadly also at times. Treatment on NHS for severe problems is only available if you literally beg for your life and I have had to do so in the past to get the help and proper diagnosis I needed that GPS dangerously throw ssri tablets at. Its a disgrace tbh whilst government ministers spend hundreds on lunch. Be prepared for palm offs and misdiagnosis along the way. Which is another cluster fuck when they give you tablets that send you insane. But have hope you eventually balance out and find a sweet spot. Cbt over 6 months had limited success for me. Its handy for grounding yourself when inside your head gets too much at times.

[@cowboyanimal_1]

@@savedandblessed79 even if you are put off, listen from 17:35 - Chaos is NOT natural but you are. I hope it helps .

[@medilabhealth1265]

Yes. Anxiety is an adoptive response to a stressful situation. Bt excessive stress is pathological

[@Alzenaish]

Yes... But what's troubling is, there is no actual threat. I think thats when it becomes a problem.

[@thewisdomtherapist]

CBT saved my life. After that I became a CBT therapist and CBT wisdom promotor to help as many people as possible.

[@chimmychuck]

kek

[@SN-qu2gz]

That's awesome. What issues were you having? Anxiety?

[@bharanikarthikeyan4922]

Hi I am also suffering from anxiety disorder can you help me

[@samiazaffar7096]

Where did you do your CBT training if you dong mind asking me?

[@chimmychuck]

@@samiazaffar7096 in my house with a ball stretcher

[@Brett.1984]

Positive self talk really helped me I noticed I started calling myself stupid and "piece of shit" that was programmed in me when I was young. Depression and anxiety work hand in hand. Saying "its ok your safe" out loud really helps reassure me.

[@ricoender8020]

For me it was always making mistakes and getting criticized for it and me trying harder and harder yet failing and making more mistakes because of it. Now 30 some years later I've come to accept myself as who I am and my imperfections and accept myself for me. Guess what? I am now thriving in the past few weeks I have been doing things I have never been able to do with my past mindset. A coupled with diet and exercise feels like I am on top of the world. Will I have relapses? Yes we will. But as long as we're pressing little by little 1% at a time as I say to myself in the morning and in the evening I'm better by 1%.

[@winonafrog]

Glad to hear. I know it’s hard. Cannot believe how often I label myself “a st**** f****** id*** r*****” because of how my relatives raised me. Peace to all enduring & healing the same.

[@dnodlehs]

Thanks for sharing. Just today I found talking to myself in this manner and cursing myself and being abusive to myself. Had to focus on positive aspects to come out of it.

[@cubiclegirl7075]

I totally know the change.... Liking yourself and treating yourself well and loving is the key- be the friend

[@EnglishFuture-xg1gw]

yeah. i hear that! i like saying good things out loud you are strong, kind and capable and you can prevent most problems by going slowly and carefully and you can solve problems with your own knowledge and with help.

[@emotionalfish1181]

It's scary when you feel like your mind is betraying you. I'm not suicidal but I can understand the link between the two. Thanks for making this video. I'm going to try these techniques.

[@sydneyhollebone2603]

Emotions happen before thoughts was one of the most helpful things my counselor ever told me, love that it's now a common tip

[@FURBjr]

My daughter was having an episode where she was having a lot of anxiety. We watched this video together and talked about ways she can regain control of herself. Many topics covered were review, but this video helped to remind us of tactics we can use to overcome some crippling anxiety. Thank you.

[@Ohhhthatsnot-]

Great mother. I feel as though if I brought up my anxiety to my parents, they would think I’m sick and that it’s nothinf

[@georgen9755]

My daughter is capable enough to drive out stress and anxiety ......... If your daughter has an anxiety disorders don't blame me or some else's daughter ......... Anxiety is survival need and not immoral ways to awaken moods ..... ...... It is long ...long ..... way how .......people are capable of pronouncing such ariels which bring ill-luck.......and ....disturbing bouts of depression for various reasons . On the whole some sections of the society have attained some form of superiority .... so in which case they are capable ...to ...do anything and everything .....with pot lucks ... Why do they need .....your neighbours dairy , neighbours utensils , invariably the most imminent things will be missing when needed .. even the footware similarities , hand writing similarities , similar rubber stamps .....notary public ... So no need to utilise my mailing account to send trash ...and crap about me ........

[@torisasmrandenergyhealing]

3:54 technique 1 focus on how you will feel when it passes 5:48 technique 2 choose over and act as you wouldn't it an actual emergency..... 8:26 technique 3 catch the assumption and I'm chase down the logical conclusions

[@missmaxinerussell]

thank you!😊

[@torisasmrandenergyhealing]

@@missmaxinerussell you're welcome 🙂

[@Brian.001]

Tori Caldwell : Just wondering how this would look written in English?

[@robmullan4395]

Yeah that makes zero sense... Not in English anyways

[@fredjones2541]

Technique 1: focus on how you will feel when the terrible feelings inevitably pass (because they always do) Technique 2: Choose to act as if you weren't in an emergency situation (smile/laugh, breathe well, salivate) Technique 3: Challenge the illogical and irrational assumptions that have you so worried in the first place

[@TheFabricTeapot1]

Just because we have a thought, it doesn`t mean it's true.

[@bbuc7762]

Absolutely. Let ALL the thoughts in, they aren't you anyway. Seeing the thought allows you to choose not to identify or accept them. I believe all the spiritual or wisdom traditions allude to this point. Absolutely liberating :)

[@thekatie3079]

I’m sat crying like an idiot at this comment. Thank you, I really needed to hear that :)

[@Mioschi]

Thank you for this. I have also heard the quote, "Don't believe everything that you think." This was also helpful.

[@TheFabricTeapot1]

@@Mioschi Yes I love that one....that's new to me. I will remember it. Thank you and have a good day.

[@TheFabricTeapot1]

@@thekatie3079 I hope you're ok and keeping safe 🙋🏼‍♀️💐

[@meditentacion-peacefulretr9439]

To the 1% of you guys that are reading this, remember you are beautiful and unstoppable. I really love this video. It helped me through very rough times in my life and inspired me to start an own channel to help more people out there suffering on mental diseases. Stay safe everybody. 🌻

[@kathyalexander1984]

I have it really bad

[@ilupillu4915]

@@kathyalexander1984 i will give u a solution which will really help ur depression right from its roots...ur life will change tremendously .i have done it my self and i know from my own experience..do Surely go for it..give it a try its life changing..

[@ilupillu4915]

@@kathyalexander1984 there are many vipassana meditation centers around the world find one near your area and apply for a 10 day vipassana course

[@ilupillu4915]

@@kathyalexander1984 type vipassana meditation on the internet and their website will come

[@conslateowuor5962]

I have panic disorder help plz

[@alanmcniece7745]

Brilliant, thank you, I suffer with tinnitus, learning to teach the alarm brain to let it go. It wont kill me and it won’t hurt, takes time, but eventually it will fade, it will always be there, and in the background, but I can get on with life. The power of the positive thinking.

[@hinamuzzaffar2849]

1. Focus on how the feelings will change. Remember that feelings will always shift. 2. Chew it over and act normal. Thanks but you are not needed right now. Chew gum etc 3. Catch the underlying assumption and chase logical conclusions. What’s the consequence?

[@hawk8898]

1. Put on the testicle cuff

[@copesafewithsb4940]

Thank you so much for acknowledging the fact that we cannot turn off cortisol and adrenalin simply by thinking positive! Not to say there isn't some good purpose in challenging/acknowledging our core or irrational beliefs, but certainly it doesn't erase the entire problem and we must also deal with the body. Big big thanks!

[@graceangelica9020]

Thank you sir! I have been battling dentist fears my whole life , I mean phobia, dread, all this lead to years of chronic infection !I watched many videos but your video helped me keep my dental appointment today...2 teeth extracted, 6 roots extracted and 2 bone grafts. I did it today by following the 3 written steps. Bless you. Thank you it really helped me.

[@kalenaglory2483]

Grace Angelica Awesome! I know you must be so relieved!

[@graceangelica9020]

@Jasmin irani nope it's the truth you jealous!

[@mrprosperity1]

i have dental phobia at moment. good to hear you got to dentist

[@ash12317]

I'm really happy for you.

[@mascara1777]

I understand, I had horrible dental fear for years. Exposure therapy helped and now I have no fear thank God! I started talking more to my dentist and being very clear that I was very afraid. I found a dentist that was very sweet and had a great bedside manner. Also, you can find sedation dentists that specifically treat anxious patients.

[@kolibogi6951]

His voice calmed me down.

[@Awjikis]

Right 😂 he’s helped me through a lot I think of him as my second dad🥰

[@Sith-LordTobi]

I agree his talk was very relaxing. I was feel very anxious when I searched this up. Definitely feel a little bit free from my anxiety after that video and his tip for coping with this struggle I have, right now.

[@anasalhaj3246]

These 12 minutes are the best I’ve ever heard on anxiety

[@patriciabilyeu5012]

I need to have this sent to message

[@newflame9334]

I recently have come to terms with the fact that I have severe magical ocd. I’ve had it since I was very little and felt overwhelmed at the thought of seeking help because I feel there’s no one that would truly understand. But I’ve come across this video and I now have a glimpse of hope that it can be cured. Thank you for sharing your gift for those of us who can’t really afford sessions or who struggle with opening up to strangers and would rather look for self help. Videos like these help so much and thank you.

[@ΆκηςΤσακίρης-μ1ρ]

Hello my friend. I would like to tell you some about OCD because i have ocd too. The best treatment for OCD is a method called ERP (Exposure and response prevention). It is by far the most effective and it might be slightly different from CBT if your therapist is not specialized in ERP. ERP though comes from CBT but there are differences. Just check it if you want on the internet. I hope you the best

[@Drvinnieboombatts]

As a cognitive behavioral therapist this is awesome and you make a great point strong emotional feelings come first usually in activating events, before cognitions and beliefs are set

[@bib144]

I've been doing the second one without even realizing, it's amazing how we deep down know how to calm ourselves

[@graemercaesar5094]

Very enlightening. As a CBT practitioner it is good to see that knowledgeable people are pushing the established boundaries.

[@RockDove5212]

They definitely need pushing! Thank you for thinking along those lines .This man has great and intuitive emotional intelligence. So many practitioners don't.

[@twinkle3026]

This kind gentleman's wise words are very calming and i must say, so is the lovely tree outside of his window, which is wavering gently in the breeze! xxxxx

[@joethecounselor]

Why are there only 82 likes here?! This is therapy gold! So many anxious people around the world need this wisdom.

[@minidocstv3339]

Joseph De Vries probably because this type of therapy didn’t pop up a while back “when I did a search” about anxiety so a lot of ppl must have no idea how amazing this is.

[@n.mourad2848]

Uhhh, huh?? There are 7.5 thousand likes ? 😂😁👍I am that time traveler and am here to tell you that more people will feel better about this in the near future

[@classicentertainment2416]

@@n.mourad2848 I'm also a time traveler from November, 2020 and there are 17,000 likes now and more people are being helped 😀

[@venix2256]

because most of us came here by searching cbt

[@steffc8611]

So before covid this video had 82 likes.. now during covid it has 22k. Makes sense

[@AndeanPuma5]

This channel help me more in 3 videos that several sessions with 2 different psychologies

[@susanbishop2611]

I cant believe the wealth of information available through this gentleman!!

[@Mioschi]

Susan Bishop I totally agree with you!! I have TRULY felt privileged and blessed to have come across his channel!! He is gifted and skilled at what he does!

[@NeObliviscaris3663]

This 12min video has answered a lot of questions I've been asking myself over the last 10 years. I was diagnosed with ptsd after serving 10 years in the British Army, and have been on sertraline for around a year.

[@iriswaterford8881]

Thank you for your service. I trust in time you will be a healthier and more content person in time.

[@sobrejornalismo]

It's true not always emotions are preceded by thoughts, but they can be rooted in beliefs, which is also cognition and cbt looks into. Thank you for the tips! :)

[@randomthought6681]

The chewing gum remark is so so so true. My father used to give me gum before and during my basketball games and it kept me relaxed.

[@plasticpunko]

I don’t like to comment on videos but I needed to tell you how much this helped me. I was so overwhelmed and afraid I didn’t think I would be able to get through it, I can’t believe that this one video made such an impact on me. Thank you for uploading this

[@50hellkat2]

I love your channel. When anxiety rears it's head with me one of my analogies is treat it like a buzzing fly and swat it away. My go to challenge to the anxiety is i ask myself....What is the crisis? is the roof caving in?, does anybody have a gun to my head? and of course the answer is No and then I say to myself "There is no crisis, you are having anxiety and this means you need to relax". While I am doing this dialogue in my head I initiate relaxation techniques....uncross my legs, relaxation breathing techniques. This disengages me somewhat from the fight or flight triggers and I can do it anywhere. Even in a boardroom with tense situations going on. Nobody notices.

[@brianhyland4140]

I’ve used CBT for anxiety and other emotional issues, worked brilliantly for me though it does require homework and a genuine belief in the technique, after 5 sessions I wasn’t seeing any results but one session later I noticed big improvements, that was 5 years ago- it works for some and not for others but plenty of options out there!

[@mawz7553]

But when do you know how to stop having CBT sessions ?

[@mcsmama]

1) @3:52 Focus on the way you expect your feelings will have changed for the better, once the current awful feelings have passed. (Write them down.) 2) @5:47 Consider the circumstances, & then behave as if all is well... just because you feel fear, doesn't mean you actually ARE in danger. Your mind will take cues from your body, that all is well. 3) @8:25 Identify the underlying assumptions that are triggering the bad feelings, then chase down the logical conclusions of each step of the built up bug-a-boo, in order to dispel it, by thinking how we would survive (even thrive), even if the worse were to occur. [Hmmm, I need to mull this over... not sure I agree with all he says, but I see some merit in it.]

[@naturalnikki8675]

Thanks so much!!

[@jq6120]

Same, 1 and 2 are helpful for me. But #3 is a great way to start ruminating and probably will make my anxiety worse.

[@jyotidubey4890]

Thank you!

[@ZenGuitarShred]

"Cascade of anxiety" great wording. I had never heard the world cascade used with an anxiety attack. Well-put!!

[@meditationzone780]

Anxiety may lead to difficulty sleeping Tip: Your whole mind and body has to be relaxed. Listening to music in the background while in bed will help tremendously

[@coreygabbard2690]

I’ve been anxious since I was a child

[@markcornelsen6613]

Feelings before thoughts. (I paraphrased) So true!!

[@87048]

thank you for your video. i watched it because i suffer from chronic anxiety. this helps a lot!...time well spent!

[@eastside0434]

My anxiety makes me blush and I need therapy to help me accept this and to stop the cycle of embarrassment, I go threw this fear daily and do not understand why it happens and what I need to do to relieve the stress and overcome why this happens to me.

[@detoxify...555]

Same to me too

[@mindyvaughn8217]

Thank you Mark for helping me deal with my anxiety. It has been making me miserable for a long time. I didn’t want to live anymore but you are helping me look at it differently and deal with it in a cognitive way which is a relief. 💖

[@Stephen_Strange]

How are you doing these days? Hoping you are safe and well.

[@lisaanderson3221]

This video changed the way I live my life. Mark is an amazing human being ❤

[@36duboy]

Anxiety is a fear of not having control of your future . You cannot control the thoughts that enter your mind but you can manage the emotions

[@TheIcebon]

36duboy your emotions all stem from your thoughts

[@radar0412]

In my case, anxiety is the fear of the Past

[@36duboy]

@@radar0412 is it the fear of it happening again

[@radar0412]

@@36duboy It's the fear that the events from My past that I wasn't responsible for, will effect my present and future relationships. I guess I have to give you credit for being half right. Lol..

[@36duboy]

@@radar0412 radical Acceptance.

[@tinap2126]

Thank you for sharing this. You have no idea... I can breathe after all day curled up in bed tired and exhausted.

[@madelinelozada3403]

Christina Jibi so sorry you are going through this... so am I...

[@Dylvente]

I like the respect paid to the emotions. It is easy--if following CBT simplistically--to chalk up emotions to faulty thoughts and thus create a vicious cycle.

[@jessicalt4121]

Good that you gave an example of what u would say to yourself. Examples are always needed but most people speak in generalities. Thanks!

[@bridgetandrade349]

You took the word right out of my mouth

[@johnrpomeroy]

Thanks MarK. Just listening to your voice is calming! And I didn’t even feel anxious when I started listening.

[@bethbrafford1752]

I became very anxious listening to this

[@tnt01]

why?

[@marcelrey9533]

ABSOLUTELY AGREE with the first point! People with anxiety DISORDERS don’t experience the same level of anxiety, nor for the same reasons, as normal people do. Dropping a simple coffee spoon should not make anyone feel like they’re going to be executed! Feelings don’t always follow thoughts. Sometimes I wake up in a completely anxious state and don’t know why. During the day I will suddenly start feeling anxious and fearful without knowing why. So the brain starts to look for reasons to explain it, often coming up with all the things you ever did wrong. That then creates a cascade effect making it so hard to stop. Thanks for pointing that out, it’s a shame so many therapists don’t get it. I’m going to try the “writing down logic “ technique, it seems to make sense. Thanks for tis video 👏🏻👍🏼🥺

[@thihoang3793]

Hi, just wondering how long have you had anxiety for and if you are better at coping with it now after CBT? I just have a MIL with similar situation. Feelings before thoughts. When she wakes up in the morning first thing panics without any thoughts yet.

[@Barkeroni]

I've had GAD for decades and now at least understand the tools to use, and triggers to avoid. Cliche as it all may sound here it is... The tools are less alcohol, don't ever get drunk, regular exercise, eat real foods, breathing techniques, positive statements you tell yourself (a must), confidence builders and always testing yourself and limits, read more and watch less TV or any electronics, cold showers, earthing, keep a clean house and car, and take care of any annoying health problems. Mine was excessive underarm sweating and nasal congestion. Fixed both and that greatly helped. Keep up the good fight 💪

[@rolandtours8404]

As an anxiety patient 20 years ago, I was never comfortable with the CBT dogma that thoughts always precede feelings.

[@yoya4766]

Me too but its peddled by every psychologist. I think its nonsense. If its a grey day everything looks grey. Turning on lights everywhere doesn't help.

[@geraldvaughn8403]

I had severe social anxiety for years. It’s absolutely true thoughts precede feelings. Negative thoughts are so automatic you don’t realize you have them. Sometimes a therapist is required to find them.

[@igavinwood]

2 years later and comment 900. Thank you for providing these helpful techniques. In the current climate of such widespread and far reaching insecurities it has become very difficult for people to find or access real help. This video giving helpful techniques along with your explanation is a great help for an awful lot of people.

[@yoya4766]

or a lot of awful people. lol

[@frankreiserm.s.8039]

I am 52 years old and have generalized anxiety disorder, which means that I get anxiety when everything is fine. However, now I have a criminal record and no company will hire me. I live with my mother, who is 79, and I take good care of her. I have anxiety and worry about what is going to happen to me when she dies. i will not inherit much, and I am worried about becoming possibly homeless. But I am a Christian. I believe that my anxiety about my future is ignorant because I am actually worried that God is not going to get my future right. How silly to worry. We think that the worst thing that is going to happen to us is death. But, when we die, and have accepted through faith Jesus Christ as our savior, we are going to wonderful Heaven and not Hell forever. So, when I worry, I think of that. I had a secular course in high school on the world religions and the reason why I chose to become a Christian is because Christianity is the only major world religion that says that we needed a perfect, sinless sacrifice to die for our sins. An animal will not do it, for when Satan fell, all of creation fell with him (life is survival of the fittest, animals eating other animals, decay and death in life). God came down to earth in human form (God incarnate), healed people, talked about love and God, and was executed by foolish mankind. God, on the cross, said "forgive them for they know not what they do." Then he died, and descended into Hell, but rose from the dead and entered Heaven, conquering death so that whoever believes in this and puts his faith in Jesus to forgive them of their sins will be forgiven by God. God is perfect, so He has to judge sin, which is eternal separation from Himself--Hell. As a Christian, I will still sin because the Bible says that "the spirit is strong but the flesh is weak." It is only after I die that I will receive a glorified, ever-living angelic body. So, remember all of this when you feel anxious.

[@rogerparker4468]

When I learnt CBT in my postgrad years at uni , was very skeptical of its approach. This is so much better and makes more sense. The traditional approach goes against the grain, swims against the tide and as mentioned is not sustainable longer term. Excellent

[@bluemachine85]

Helpful video. As a qualified CBT therapist I would like to encourage people to also inquire as to the evidence base. CBT is an evidence based treatment. I'm particularly concerned about the comment regarding CBT not being effective with PTSD. CBT therapists will likely use The Clark and Ehlers model of PTSD which has a strong evidence base and has allowed me to successfully treat many people.

[@kosove9]

I feel like I just found a treasure. Thank you for your effort and time .

[@chiefseattle9158]

Correct. CBT cannot help severe chronic anxiety (GAD). I don't feel only nervous. I am extremely nervous, anxious, terrified, suicidal.

[@chantellejohnston3008]

Matthew 11:28-29 King James Version (KJV) 28 Come unto me, all ye that labour and are heavy laden, and I will give you rest. 29 Take my yoke upon you, and learn of me; for I am meek and lowly in heart: and ye shall find rest unto your souls. John 10:10 King James Version (KJV) 10 The thief cometh not, but for to steal, and to kill, and to destroy: I am come that they might have life, and that they might have it more abundantly. kzbin.info/www/bejne/p6eunaJ7arhsb6s

[@Lotus52833]

Same

[@k.mihalic8945]

His voice calmed me most. You could easily hypnotize me. That’s a compliment promise!

[@amandaellen444]

This is probably the best advice I have heard on panic attacks. Thank you!

[@earthsucks9555]

It’s been a year since your comment was posted Does it still work? Feeling better?

[@YOU-niter]

Fear of anxiety keeps anxiety disorders going.. fix the fear I found.. worked for me.

[@elle-be3lz]

I have been following your excellent, groundbreaking analysis and work in the field of therapy and your practical, real life examples and dynamic videos... best stuff out there!

[@nosakhareobakpoler9825]

Step number 3 helps change the perception of the perceived stressor. Can't wait to implement this. Thank you

[@Vincisomething]

I've been doing the second method without realizing it. People would also say I seem so calm

[@corcaighrebel]

Outstanding. Have had a very rough two months with anxiety, will practice what has been recommended to try to alleviate the suffering.

[@dorel1312]

Thank you for this insightful video. I agree that emotions come first, it makes perfect sense and it aligns well with our brain evolution. Off course, we live in our brain most of the time and negative thoughts are pesting us which in turn affects our emotions. I guess that for us is important to be aware what influences our emotions so that we can learn how to team up with them.

[@christianhorner001]

After years of hemiplegic migraine caused anxiety attacks, I now get anxiety about anxiety. Ahhh.... What a wonder life 😔

[@yosefyohans6410]

The only proven strategy to treat anxiety is to uncover the trauma or the distressing situation that is repressed and is manifested in anxiety. Anxiety is a symptom of repressed traumatic memories. Just as in physical illness, you treat the bacteria or virus that causes the illness rather than the symptoms. The symptom disappears when the cause is treated. Although your intention to help people suffering from anxiety is commendable, It is important that the people understand that your advice provides neither temporary nor lasting relief. The only relief from anxiety is brought about by uncovering the traumatic event/events as a result of which the patients emotions have been overwhelmed and he/she reacts to every situation with the same fear they reacted to the trauma most probably during childhood. Any other way would be too superficial to bring about any significant change in the level of anxiety.

[@roblawles14]

That's bollox

[@Zoydian]

Your voice and posture is very reassuring and calming on its own. While watching the video, I focussed on those aspects and it really helped, thank you!!

[@margarytterry254]

It’s so kind and generous to share this Mark. Thank You!

[@bhawnarajpoot9217]

Thanks for valuable information. When I felt anxiety really badly at dentist for the first time, I didn't know how to deal with it. I only thought about what Im going to do after I am done with dentist...my plans to do gardening at home. That saved me by changing my thoughts. I feel it again when I go to dentist but sometimes cant change it successfully. This time Im not going to let it happen...for sure !!

[@TheKingBJ]

5:48 So the second CBT technique is BALL STRETCHER

[@lovetrain188]

@mémdíler damn it you and like 10 other people beat me to it

[@peppefrasca5179]

0:41 HUMBLE(R)

[@giulias.5104]

Do you offer counseling? I feel very calm with you. Thank you for sharing with us, it's such precious knowledge!

[@c7eye]

I’m going to make sure I have gum on hand and try it out. Just imagining using these techniques seemed to work. Thanks. I hit subscribe and the bell notification. In a world of fluff and hype it’s refreshing to get simple straight forward tools to improve my life . I’m going to share this with some friends. Thanks from Arizona 👍😁❤️

[@borby4584]

Section 3: Parachute

[@gedehendrayuda3658]

Did it work?

[@deewira7436]

Love people that have the knowledge to help you grow as a person💪💪💪💪

[@Kev80ification]

This is fantastic! I have started to read your book on re-framing and it's a big help.

[@shylajagat8647]

Thank you so much, Sir. Not only is your video helpful, your speech itself is calming and soothing.

[@rabmc]

I fear death, not existing and so on, have since I was a kid, going through it right now and stopped drinking to try and square myself up, I have bouts of pure panic resulting in being sick, and so on. Horrible, comes and goes but was drinking a lot recently and hoping it’s going to ease off and get better. I just can’t make peace with it.

[@KRAZEEIZATION]

10 years ago ANXIETY was seldom said in what it means now. It’s the global pressure to live like those we see online. Since the internet there’s been more unhappiness and anxiety worldwide. Going back to your roots it’s how to reverse the pain.

[@duariweiss7188]

Good info. However these examples are for rational anxiety. Fear of social situations or upcoming events. What about anxiety for seemingly no rational purpose?

[@tommytom4291]

Anxiety or fear that seems to be for no rational reason is actually fear of the anxious feelings or state itself. We fear the feeling because it has become so loathsome. The irrational thought that begins the cycle is, "What if I become anxious?" If we are already anxious, the thought is typically, "What if this anxiety gets worse or won't go away?" The answer is this: If I'm not afraid of the thought, I won't have any anxiety. I do not have to be afraid of the thought. I can ignore it and go on. I can laugh at it. A good thought to keep in on-hand might be, "We are not afraid of fear here." I hope this helps...

[@remon563]

@@tommytom4291 thank you Tom. Anxiety has destroyed my life since a little kid.

[@duariweiss7188]

TommyTom well if only it was simple. I truly wish it was. I have to disagree that all irrational anxiety is based on fear of anxiety. I do however think it is the way our brains are conditioned. I had crazy childhood trauma. I think my brain truly cannot tell the difference between a huge deal and a bit of an issue. I think at the first sign of what might make the average person slightly nervous and my brain decides it should act like it is a life or death situation. It isn’t rational anxiety nor fear of anxiety. It is however pure hell. “laugh at it”? Have you had anxiety?!?! Have you had a panic attack?!? “We are not afraid of fear”? That doesn’t even make a tiny bit of sense. It is like telling yourself fire isn’t hot. Who does this work for?

[@remon563]

@@duariweiss7188 I believe both of you make a fair point. I am in a similar situation as you @Duari Weiss in that my brain sees almost any stressor as a major one. Ironically this blunts your feelings for "actual" major problems, with reason as this apathy is a form of self protection for a brain that cannot tolerate the stress. My brain goes to cycles of fear, anxiety, depression and apathy since I was a kid. For me I found out it is also due to PTSD. Chronic lyme disease also plays a role in many of these cases since it invades the nervous system and make you extremely sensitive to emotions/stimuli.

[@tommytom4291]

@@remon563 I tried to summarize what I discovered through a rational approach with a good CBT therapist. I have a disease that attacks and sensitizes the nervous system as well. It has led to serious bouts of anxiety, obsessive thoughts and depression. In my case, my main fear was fear that anxiety would lead to depression again. It became obvious that, if I did not fear the anxiety, I would reduce it. One of the hardest things I ever did was face the monster of fear and tell it I was not going to fear it. With practice, and with much prayer I was able to do it. It takes time and sometimes medicine because as was said our nervous system is hyped up. My therapist encouraged me but at the same time would not let me cave in to thinking I was not the ultimate source of my worst anxiety. Her method, called Rational Living Therapy, guides the patient in seeing his irrational thinking that causes troubling emotions and changing to rational thinking.

[@GerardGordon-bu9gf]

I never found CBt or NLP helpful, but hypnosis was completely different 😊

[@GuntherSnaps]

my fear is death. The consequence of that is death. I want to live, those two things remain at odds in me during a panic attack.

[@maryann9578]

Me too

[@MalaEstrella]

Maybe you would like Epicurus more than Marcus Aurelius?

[@thaile6149]

Thank you so much. I am learning these and adding these to my coping mechanism

[@aracknidd]

I have been experiencing anxiety lately and find gentle long out breaths useful., it may slow down the parasympathetic nervous responses. The other method I use is to become aware of my stomach and gently push it downwards when I have panicky feelings, this is usually when I feel ungrounded, when my stomach is pulled in or up I tend to feel unsafe and want to run away but when it’s down I tend to feel more separate from the negative feeling\experience.

[@edensmith552]

Thank you Sir. for this video, I will try these techniques

[@ambiencesoundmemo4834]

I know how painful it is to have anxiety. I tried to meditate, breathing in and out, trying to calm my mind. and try to find something that keeps you from thinking about your worries especially listening to the sounds of the atmosphere It will help the brain focus on the sound. So I try to remember what kind of sound I like and which one helps me. Until I started making videos like this myself in hopes of helping others. Please open your mind and listen.

[@geoffreyculloden3983]

Hello. I thoroughly enjoyed your 3 ways to chase away anxiety. They really were very impressive, logical and true. Am a victim of these thoughts and just listening to you, has given me immense hope to deal with these thoughts of fear and danger. Thank you Mark. I plan to put your ideas into action immediately as and when the mind begins to play tricks again. Please tell me how I can keep in touch with you, for further advice.

[@pulykamell]

Interesting watch. For me REBT/CBT styles of psychotherapy have been an absolute godsend, but it's interesting to hear about other approaches and/or refinements to paint a more complete and nuanced picture of the interconnection of cognition, emotion, and behavior.

[@ketugrahagraha3673]

"Their happiness isn't just about what they do inside their own minds" - so true. I am in Ukraine right now and I feel the anxiety (I am prone to anxiety). I would really appreciate any tips on how to deal with it and I watched a few videos about it. All of them about fear and anxiety before an exam etc. and it is not on a par with fear of war. Having said so, I am quite sure something can be done.

[@denstone111]

Try and think of a bright future when it’s all over. It will pass. Good days will come again.

[@createone100]

A whole lot of anxiety isn't about a specific perceived threat or situation. It is so often generalized and with no specific target. Hard to use CBT in these situations.

[@satchrules101]

I have mad Anxiety and I know it’s all from being raised by dysfunctional parents and being abused when I was a child , the other day I was driving on the highway, which I don’t drive much and my anxiety kicked inn full of fear like I was going to die my mind wanted me to stop in the middle of the highway, I have never had that feeling before, it was scary like hell .. the lord was with me and pushed me through the fear ! I know all my anxiety has to do with being beat up and verbally abused by my mom .. my dad was just as bad . I have to go get help these repressed memories are hitting strong, all the sudden these memories come at age 45 years old,

[@davyg8864]

Anxiety controls my life every single day

[@angel.heart007]

It’s been 11 yrs of anxiety for me. Still a struggle. Thank you for the CBT techniques. I have anxiety that when every little thing in my body has a symptom, I have almost an instant fear of dying. (Not sure if this is actual health anxiety) A headache, an arm pain, stomach pain, numbing in my arm or leg, especially palpitations… any of those I tend to hyper fixate on that symptom and it snowballs in seconds. MRI’s, scans and lab work doesn’t matter. I feel something is going on with all my organs. I’m also on edge when I go out. I feel overwhelmed in the grocery store or malls. I already imagine me passing out and who will help me. I’m constantly catastrophyzing every single thing. It’s a vicious cycle. I’ve had some CBT therapy but I’m still struggling.😔

[@Froglet1968]

I feel calmed just listening to your voice! Thank you for saying that environment and met needs play a big part in our wellbeing. I think I need some help to change mine as it's definitely creating a lot of anxiety....hard to find help for rural living. Thank you again.

[@pollacksharman0147]

Hello how are you doing 👋👋👋👋😀

[@Froglet1968]

@@pollacksharman0147 Aww hello there...how kind....I've survived a year of shielding, but need to create a new life and I don't know how now...how are you doing?

[@syzygy4365]

I didn't realize I'd be opening up and emotional can of worms today, but here I am. It's a step in the right direction finally.

[@anagomes4422]

Loved your content, subscribed. A note: thoughts do come before feelings. You see, in the first step, for me to change the feeling of anxiety I need to first think on how I will feel when the anxiety is gone to start feeling better. The feeling of anxiety comes when the mind (first) identifies a thread. There's no feelings here yet.

[@helenhucker346]

During the menopause many women experience episodes of irrational anxiety where the feelings definitely come before the thought however I am sure these techniques would be helpful in normal circumstances.

[@lovetrain188]

Section 2: ball stretcher is pretty calming

[@perseusofmacedon6918]

@Your Loneliness haha

[@vickihollaway5595]

What is this ball stretcher everyone keeps referring to? Edit: No one is answering this question.

[@vickihollaway5595]

@Nando Garcia But now my curiosity is killing me!

[@vickihollaway5595]

@Nando Garcia Cognitive Behavioral Therapy. How does that relate to balls?

[@genuinehearts8247]

If only more people with anxiety would subscribe to this honest model! It has helped me so much in life with mine!

[@Lina126y]

What about if you developed a physical symptoms that causes that anxiety? Trapped in not knowing how to resolve this issue also causes anxiety and exhaustion feeling trapped.

[@anyariv]

Best explanation and smartest viewpoint on this subject. But what about our perceptions or or reality? One person might see the same situation in a more positive light and another in a more negative light and hence suffer from depression or anxiety as a result of the way he views things…

[@adrianmefford9030]

Your voice alone is already soothing. Thank you for the helpful tips, too!

[@Dr.Pepper001]

Thank you for this. It was very helpful. I'm plowing my way through some really difficult situations that are leaving me with anxiety and mild panic. I'll be watching many more of your videos.

[@Starchaser63]

The more we have the less we need each other !. Before technology we lived a simple life without the complexities and stresses that todays modern technological world has given us. We are overstimulated by an onslaught of technological gadgetry that has replaced real human interaction ( face to face communication ). In todays world we value others by what they have and not always for who they are. We seek to have more material goods, and money is the God we worship in the new religion of Selfism. As a child i ran through fields of grass and flowers chasing butterflies and bees and climbed numerous high trees after school and all through the summer holidays, sometimes i fell and hurt myself and went to hospital but it was all part of living a real life. One day i will write a book about th changes i have seen since my childhood and about the impact that todays modern living is having on the children who are born into it and the title will be " Chasing Butterflies ". Anxiety has its roots in Chaos - contentment is found in simplicity.

[@alilrazzledazzle992]

Good shit!!! 🙌🙌🙌 Please write that book!

[@doreengayer5723]

Yes, write that book!!! Very good wisdom and eloquently explained!

[@tcmomcoffey4028]

I have suffered from severe agoraphobia panic attacks anxiety im middle aged now and on medication as well as therapy n it wasnt until about 10yrs ago this type cbt therapy was available or offered in my town exposure therapy is probably the best part i experienced along side of my medication n sadly everytime i try to not be on meds i have way more n severe panic attacks etc