3-Minute Stress Management: Reduce Stress With This Short Activity

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Stress is the aspect of anxiety that we feel in our body. Worry is about thoughts, but stress is how our muscles get tense, our breathing gets tight, we feel achy, and our hands sweat. Stress is the physiological response to perceived danger. The good news is you can train your mind and body to be calm by doing simple activities throughout the day.
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Therapy in a Nutshell, LLC, 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.
About Me:
I’m Emma McAdam. I’m a licensed Marriage and Family Therapist, and I have worked in various settings of change and growth since 2004. My experience includes juvenile corrections, adventure therapy programs, wilderness therapy programs, an eating disorder treatment center, a residential treatment center, and I currently work in an outpatient therapy clinic.
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 www.churchofje...
If you are in crisis, please contact the National Suicide Prevention Hotline at suicideprevent... or 1-800-273-TALK (8255) or your local emergency services.
Copyright Therapy in a Nutshell, LLC
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Images from Freepik.com (premium license), Pixabay, or Wikimedia commons

[@ameerashaikh8408]

never thought I would have to watch these kids of videos in my teenage..

[@Grace66254]

Actually teenagers are the most depressed people Coming from a teenager 🙋

[@strangertalker]

Yh.... Am 17

[@Vrie3]

16 years old here im also trying good luck to us!

[@Username-xr5bx]

For real tho, I am watching this after my brain make itself stress out and anxious outta nowhere

[@twittleshittle]

20 and depressed watching these kinda videos since 15. they do help 🤷‍♀️ though it’s a constant battle and cycle w depression, sometimes you fall back in. There is light, so never give up, i’ve seen it.

[@adamsalam2935]

I am deeply stressed rn and i feel like my life has just stopped. I feel like a robot and i spent everyday to just be alive. Needed to share my feelings to someone but i cant so i am writing them down here.

[@maryjosephsvoice]

@@anastasiatano talking helos

[@maryjosephsvoice]

is there no one you can talk to?

[@wengaballe3303]

What you are doing is right

[@txnzenn]

cheer up! everything’s gonna be alright one day. i’m going through a lot the same way:)

[@adamsalam2935]

Thank you guys for your concern❤. I am doing fine now ☺

[@hannahlucas708]

You know how people wanna meet their favourite celebrities and give them hugs? I wanna give Emma a hug. Not the celebrity kinda way but like a friend. That sorta.

[@sow_so_good]

I somehow completely understand this. ❤ I feel so grateful to have found her channel. I found out I have PTSD and being able to couple Emma’s advice with my in-person sessions with my own personal counselor, I have experienced so much progress and success already. I feel like I have so many tools in my toolbox now and I am so grateful to know my brain is actually being retrained. I won’t suffer like this forever. And I feel so much affection toward Emma. Not like weird, romantic but in a thankful sort of way.

[@SamuelSamawit283]

Emma your the best.and i wish you all the best in your whole life

[@sukhveersingh-gh5tn]

Why?

[@TheDaneDK]

Couldent agree more, she seems so nice a person

[@akiralee9934]

Omg, it worked! I actually feel somewhat less stressed now. Of course, your calming voice also helps. Thank you for all that you do! :)

[@ItsWillieGirl.1960]

Emma, may I just tell you Sister, that you're an incredible Therapist & I'm honored to have subscribed to your channel!! What a blessing you continue to be in the MH Community!! #KeepTalkingMentalHealth

[@Tinyteacher1111]

Good website you have there!

[@alleaufihreposition]

Beeing massaged on my neck and/ or back reduces stress for me. Just 10 minutes getting a little massage from my boyfriend helps much.

[@jacusounds]

Dear Emma, I hope that you know what an amazing job you‘re doing here on your channel. Your videos are literally saving people‘s lives - people who are struggling with anxiety or can‘t deal with an everyday stress. Especially when the whole pandemic is happening. Thank you so much for your work! Greetings from Berlin

[@pavlomerinov]

222

[@girish1052]

❤️ I am from a society where having a mental/emotional disorder is still considered a stigma, and victim is often not looked upon in a good way, so having a psychotherapist is something which I could not even think of, but I began researching about my condition a long-ago on various mental health blogs, getting mysely bibliotherapy now, but your youtube channel is the best thing that I came through in the last 3 years. ❤️

[@shyaaammeneen63]

Girish Kumar, Don't think what others think --it is your life--if required meet a physician because it is about your future life, health and career. , Meditation is the only practical way to handle depression. Watch Anulom Vilom meditation videos on Google search and do this simple alternate nostril breathing meditation for 10 to 15 minutes twice a day. Your mind will be reprogrammed to relax. You can also sit on a chair and do this meditation. You can also read the benefits of Anilom Vilom meditation on Google search. Best wishes Shyaaam Sir, --Life Coach. Make meditation a daily habit.

[@МаксимКудряшов-ш6ы]

hi

[@shan6033]

I love this practical movement based stress technique, It's something I can easily do in the office and also forces me to move and stretch after sitting for long periods of time. Love your energy too. Thanks Emma, love your channel.

[@ubernerrd]

Exercise is a great way to relieve stress. I've found that going through the warm up exercises and stretches that we do in TKD class or just doing some dumbbell exercises really helps to reduce tension.

[@psychologyis]

i've always found that at the heart of stress is pressure. Thank you for the techniques in decompression.

[@dariamancini963]

Stretching is amazing. There are specific books to help with pain management and aging. A morning and evening routine can help in so many ways

[@Angels-3xist]

I don’t see many therapy videos that are helpful to me personally. I really appreciate this simple practical, applicable, calm, easily memorable and personable advice that comes from this channel. What many of us need are direct solutions and it’s easy to appreciate someone being up front and trying to break through succinctly. As relevant as many areas of therapy are to the problems they are addressing, so many of them are not addressing very direct and immediate response.

[@shyaaammeneen63]

Ashwater, , Meditation is the only practical way to handle depression. Watch alternate n ostril breathing meditation videos on Google search and do this simple alternate nostril breathing meditation for 10 to 15 minutes twice a day. Your mind will be reprogrammed to relax. You can sit on a chair and do this meditation. You can also read the benefits of alternate nostril breathing meditation on Google search. Best wishes Shyaaam Sir, --Life Coach. Make meditation a daily habit.

[@Angels-3xist]

Shyaaam Meneen meditation is one way many people mentally and physically respond to issues they experience, but it is not at all the only way and may in fact be unhelpful in some cases. I appreciate the advice, but it is not advice you should be giving with the knowledge that it might not be a response that works for everyone where an alternative might work.

[@shyaaammeneen63]

@@Angels-3xist That is why I said to first watch alternate nostril breathing meditation videos on Google search and also read the benefits. . This meditation is practiced all over the world. Anyway you will loose nothing but gain something. I have been doing this for years. As far as medication is concerned never take habit forming benzodiazepinen pills---SSRI pills are better and not habit forming. Best wishes.Shyaaam -Life coach

[@mikeoyler2983]

I'd say I started at a 6 and afterword it went down to a 4 or 5. There was definitely a reduction in my stress. Thank you.

[@betterXdesign]

Your authenticity is refreshing. Keep being you! 🌟

[@krisbee9997]

It worked! Success! Really do feel better. I was at an 8 but now a 4 and feeling more relaxed. Thanks so much!

[@ClaudiaFalomir]

I was so stressed out this really helped 3:28

[@suleymanthemad1140]

You are the best self-help psychology channel I have encountered on youtube. Keep up the great work! 👏🏻

[@samr2c854]

When my body feels the stress..breathing and stretching helps me a lot.Feeling that electricity letting go as it travels thru my nerves.So relaxing.

[@aaronseruya-x3z]

It really helped. Not a cure to anxiety and fear and depression. But was helpful. A little hope that there can be at least some relief. Thank you for being there

[@carolynjanesutton4932]

I have Complex PTSD and I have been looking for ways to connect more with my body. Thank you.

[@erinm3567]

Same here. Blessings! ❤

[@shyaaammeneen63]

Carolyn, Meditation is the only practical way to handle depression. Watch alternate n ostril breathing meditation videos on Google search and do this simple alternate nostril breathing meditation for 10 to 15 minutes twice a day. Your mind will be reprogrammed to relax. You can sit on a chair and do this meditation. You can also read the benefits of alternate nostril breathing meditation on Google search. Best wishes Shyaaam Sir, --Life Coach. Make meditation a daily habit.

[@FiveStarRecipes]

“Times of stress are also times that are signals for growth, and if we use adversity properly, we can grow through adversity.” -Rabbi Dr. Abraham Twerski

[@geetadewanmusic145]

Thank you so much. It's helpful🤗. God bless you

[@azar7377]

Thank you. I really needed help with this tention, might need to do the eccersise a few times, but it did help.

[@runjettyrun3819]

So simple and yet so effective - thank you Emma - this made a real difference for me today when I really needed it.

[@Angels_Are_Real]

You are the sweetest! Love, thanks and blessings sent from London, England, to you. 💖

[@fenixrise1272]

Omg it helped! Nothing helped for hours but this did!!! ❤❤❤❤

[@surabhisanghai9217]

Thank you so much Emma, helped as always :) Thank you for being so genuine and caring towards the community.

Got me down from an 8 to 6 first time and 7 to 4 the second time I did it. Thank you so much! 💚

[@wisdomtoknowthedifference]

I love this!!! It works for me!!!! Thank you so much. I love your content please continue doing what you do. You are helping people like me, and I could literally use this in between my online classes, before I have presentations and just every time!

[@That_One_Guy-.]

Went from 7 to 3 thanks to this. Thank you so much.

[@swathisuresh1512]

At first I rated my stess 6/10.after doing this it's 3/10.thankyou for that quick help. Cheers

[@dawnriddle-knowlton9932]

YES! You are the best!!! It does quickly help. The for helping us with all your efforts.

[@lifeofjoy2911]

Thank you very much. It’s really helpful. I used to sleep when i got stressed. It seemed helpful, but it didn’t. Moving my body feels so relaxing. I’ll do that whenever i get stressed. I appreciate it.

[@TheMarshallMalone]

This is cool and it works. I do this involuntarily when I feel tension (by shaking my legs) but seeing it laid out methodologically helps a lot. I’m so thankful I found your videos. It makes me miss my therapist a lot and since I’m recently unemployed due to COVID-19, I will be spending a great deal of time going through your library to continue trying to improve my mental health. 🙏

[@shyaaammeneen63]

Marshal, Meditation is the practical way to handle depression. Watch alternate nostril breathing meditation videos on Google search and do this simple alternate nostril breathing meditation for 10 to 15 minutes twice a day. Your mind will be reprogrammed to relax. You can sit on a chair and do this meditation. You can also read the benefits of alternate nostril breathing meditation on Google search. Best wishes Shyaaam Sir, --Life Coach. Make meditation a daily habit.

[@lovinlife22207]

I love this one so much! I have it saved in a file called immediate help and it does the trick every time! I appreciate you

[@shnkrptl]

Very simple and easy to do. And effective. Thank you so much for the nice tips.

[@phubblewubbphubblewubb]

I like your presentations, you are good at what you do!

[@johnholme783]

Thanks, I do feel more relaxed despite the fact I was initially sceptical.

[@Ninjakat246]

This actually works it made my lungs clear and no tightness it reduced my stress from 10 to 1, Thank you Emma!

[@victoriadescalso6580]

Thank you so much , Emma, for all you do, I’m struggling during a very difficult time in my life. Blessings… 🙏 ❤️😊LI, NY

[@shyaaammeneen63]

Victoria, Be careful what you feed your mind to reduce stress.. Avoid comparing yourself with others, reduce watching negative social media and avoid constipation as it affects the mind. Your breathing is closely related to the brain [mind] and gives relief from stress-anxiety. For a relaxed mind observe the sensations of your natural incoming--outgoing breath at the entrance of the nostrils for 10-15 minutes or more. You can sit or lay down--eyes closed--No deep breathing. Don’t fight your thoughts. Never meditate with expectations. Make it a lifetime habit to observe your breath day and night before sleep, at work, when travelling, etc with eyes open or closed. Best wishes--Counsellor.

[@Luna-we7kn]

It worked!! I have my pg entrance tomorrow I've prepared well studied, 10-12 hrs a day for last 2 month but still stressed about it. My head was aching for more than 5 hrs I tried to sleep early but i couldn't. Now I feel little relived. Thanks

[@valentinoadrianna]

This helped! Thank you!

[@tatiannaalonso8410]

Went from a 9 to a 7, this is honestly so helpful. Thank you.

[@sofiemagko5911]

Okok there goes a stupid story. I actually got what you were trying to do earlier than intented so I started crying in the middle bc of how sweet you are and that you are helping people. Thank you for doing these videos 🥰

[@carolinapalacios7982]

Thank , I will definitely use these techniques. I felt more relaxed after trying it.

[@ivyvelasquez4156]

Yes it worked I felt really tight around the neck and shoulders. Then after it felt more loose. Thanks 😊

[@PinkYellowGreen2023]

Stress relief is a wonderful thing! I thank God for it. Im way too blessed to be stressed

[@wintergarden44]

This is wonderfully helpful! Thank you for making this video !

[@XxJokyxX]

Thank you so much Emma! Love your content!

[@Pearlindark]

FROM 5 TO 3,That's really effective and helpful,thank you.

[@wellingtonsboots4074]

Thank you, I will be trying this out.

[@kazjakeman1750]

I'm so glad i stumbled over your chanel on you tube, I've subscribed your amazing, im going through a pretty tough time with anxiety at the moment and I've taken to just listening to you. Thankyou ❤ for all your videos they really do help 🌈

[@shyaaammeneen63]

Kaz Jakeman, , Meditation is the only practical way to handle depression. Watch alternate nostril breathing meditation videos on Google search and do this simple alternate nostril breathing meditation for 10 to 15 minutes twice a day. Your mind will be reprogrammed to relax. You can sit on a chair and do this meditation. You can also read the benefits of alternate nostril breathing meditation on Google search. Best wishes Shyaaam Sir, --Life Coach. Make meditation a daily habit.

[@kazjakeman1750]

@@shyaaammeneen63 Thankyou 🌈

[@olhaosidach7722]

Thanks alot for your work!! It's so useful!!!

[@vanshikamukheja6513]

Stress Support Capsules have brought a sense of calm and peace to my daily life.

[@LizardmanStalfos]

I like that approach to shake your arms out to relieve tension. I'm definetly going to add this to my de-stress tool box. Thank you.

[@strangertalker]

Any other tools or links that u can share/recommend?

[@ahmedtrainingacademy]

Emma this is a great video and love those tips you give. The calmness in your voice is brilliant. Love the content.

[@mentahealthandfitness]

Encourage viewers to like, share, and subscribe to your channel.

[@noway1343]

Thank you. I've been confusing stress and worry for years.

[@vasliddincorporation515]

It really worked.🎉🎉🎉. Thank you

[@SashaStreams]

I imagine that would be releasing all the toxins from the muscles that were built up by the stress. Nice little practice, thanks :)

[@juliaioana3109]

Watch TRE(trauma release exercises) videos on youtube, but don't try it alone, at home :)

[@NewsHistorian]

7 before and 4 afterward. Thanks

[@blairica66]

I Just Want To Say, Thanks For Your Good Advice!

[@sakshipande5197]

thank you so much . god bless you❤

[@noreensermon5664]

thank you!

[@EditAkmal]

Omg it worked 🎉tysm

[@sachinpatel736]

Really really helpful!❤

[@ChandlerSavage]

That was surprisingly effective! Thank you for equipping me with another method for helping tame my often wild nervous system! =)

[@sleepingwhale]

This was great. I can imagine this would be great for kids too!

[@Tinyteacher1111]

As a retired high school teacher, I taught my students how to reduce stress and meditate. The authorities and other teachers didn’t like it, but I didn’t care!

[@shyaaammeneen63]

@@Tinyteacher1111 W onderful. God bless you.

[@EmmaMadison-r1i]

Wonderful! I went from an 8 to a 6. I also love EFT tapping, and recently I heard you quote Jessica Ortner, which was so cool!

[@BlaiseM1]

Thank you

[@annnovember]

This is so helpful, thank you so much! I did it twice and both times my tension was reduced by 2 points 💖

[@Milady7021]

Thank you a ton x.x It helped just a little, but nothing usual like walking or even pills couldn`t do it for me the last 36 hours or so and I was on the verge of tears while trying to google what to do now.

[@kandkob]

Breathwork, as in Wim Hoff Breathing, All Day, every hour I do a watered-down version of this. Has helped me immensely.

[@markchadwick6221]

You might want to check out Patrick McKeown as well. His book has changed my life and I practice his techniques all day, every hour too!

[@FiveStarRecipes]

“Stress acts as an accelerator: it will push you either forward or backward, but you choose which direction." ―Chelsea Erieau

[@shyaaammeneen63]

Nice informative video. Be careful what you feed your mind to reduce stress.. Avoid comparing yourself with others, reduce watching negative social media and avoid constipation as it affects the mind. Your breathing is closely related to the brain [mind] and gives relief from stress-anxiety. For a relaxed mind observe the sensations of your natural incoming--outgoing breath at the entrance of the nostrils for 10-15 minutes or more. You can sit or lay down--eyes closed--No deep breathing. Don’t fight your thoughts. Never meditate with expectations. Make it a lifetime habit to observe your breath day and night before sleep, at work, when travelling, etc with eyes open or closed. Best wishes--Counsellor.

[@sadhanaravikumar5359]

Emma, this really helped me (kinda), and I would really appreciate more tips and tricks

[@HiThereImFootloose]

Your videos are good and helpful - thank you.

[@sameerapprevieww]

These excercises are very easy to remember. appreciated

[@elish.228]

You are like a fairy godmother,thanks for your time🥰

[@kamroc1]

It works! Watching and listening to Emma do it works too 😄

[@JohnDoe-pu5gk]

Hello I love your calming voice 😊

[@Newjackcity-h6c]

Thank you it actually works at some degree

[@jackpullen3820]

Reminds me of an old church song we used to do with the shaking of the hands to become Unbound, vary good!

[@cyrilcyril6686]

Thanks💜 i feel great after

[@letscomeon4816]

Thank you mam for ur wonderful video... It actually helps me a lot

[@davidgonzalez3252]

Thank you.

[@dudoklasovity2093]

If I do this at work in at my workstation in the middle of the lab full of direct reports they might lose all respect they have and think I got crazy😂

[@rohitrajput5445]

Yes by seeing you my stress is reduced

[@fayeconstantino3476]

That is amazing! I was so stressed out!

[@innayk]

It works for me as well!

[@Kiba_beleg_try_koru_niki]

❤❤thank you leaving this commen for future if someone like I till get reminded that this video exist

[@zaynab2791]

I didn't realise how bad my stress was until I started crying in the middle of shaking my arms.

[@greenmermaid2684]

Dancing baby dancing, it's a super power

[@Larry21924]

I'm moved by the genuine depth of this content. A book with parallel ideas transformed my approach to life. "A Life Unplugged: Reclaiming Reality in a Digital Age" by Theodore Blaze

[@Khoma7]

Thanks!

[@lydiahkudziyamiranyangoni2262]

I LOVE THE VIDEO

[@omaroba1490]

I need this video. I need to stop over thinking and worrying. EDIT Post video, my stress level went from 12/10 to a 4 /10 , so yes this video works.

[@DoritoHunter]

Wow this actually works.

[@janetnewbill291]

Lot better thanks!!