Anxious But You Don't Know Why? Rewiring the Anxious Brain Part 3

After making my video on the anxiety cycle and how to rewire your brain to be less anxious, I got a lot of questions, but one of the most common ones was "I don't know why I'm anxious. What do I do about that?"
In this video, I discuss two reasons why you might be anxious and what you can do about anxiety. I discuss the principle of neuroplasticity and how you can actually rewire your brain to be less anxious overall.
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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.churchofjesuschrist.org/c...
If you are in crisis, please contact the National Suicide Prevention Hotline at suicidepreventionlifeline.org/ or 1-800-273-TALK (8255) or your local emergency services.
Copyright Therapy in a Nutshell, LLC
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[@bandaralsaif3607]

Hope that everybody breaks out from the anxiety cycle

[@ladybird7489]

Kindest words I read today ❤ May Allah heal my heart and soul, and so as all of the people of this beautiful planet ameen ❤❤❤

[@honeybrain]

"What are your distraction techniques? Are you watching this video to make your anxiety go away?" Ma'am please don't call me out like that

[@BriArmanii]

😂

[@rachelcorinnaford9190]

Same

[@peackeeper1]

Your response to an awesome video shows you have anxiety about your anxiety. You sound paranoid.

[@degelepassant1186]

@@peackeeper1 And you sound curmudgeonly...

[@Ankur_Misra]

😂😂. 👏🏻👏🏻

[@sullivangrace]

my problem is that even though I tell myself that it’s not dangerous, my anxiety still persists and my body still wants to find a reason to freak out and it’s still there

[@vitalino1981]

It's because You can't talk yourself out of anxiety, and no one truly can. Anxiety is on the lower operating level then consciousness.

[@clairwerk9521]

Give urself credit for sticking through anxiety

[@gerardosegobia4050]

Ok then, find another way to calm yourself down, a little anxiety is actually good, but when it passes a limit is not good anymore, cope with it fight it little by little. Think about you dont want to keep going through this every day, and it better to start fighting or coping with it now, today.. wish you luck, you will feel better.

[@grumpytank2927]

@@gerardosegobia4050 You cant fight it Anxiety is too overpowering

[@gerardosegobia4050]

@@grumpytank2927 that's the main reason why you think you can't. You can say" it difficult or its going to take time but I know I can do it" if the words coming out of your own mouth are I can't you are setting yourself for failure. I think you can , start today attacking it with everything you can dont let torture your mind for years.

[@ithacacomments4811]

When I get stuck in rumination, I stop and tell myself...."that was then...this is now....use your energy to deal with the now."

[@littleninnie]

And does it work?

[@catsfeel8223]

sounds great.. I should try this...thanks

[@kaloingie123]

Finally an explanation for my procrastination... It's actually avoidance. I've been struggling with this for years and I didn't realize that it was actually part of the anxiety cycle.

[@pixelfrenzy]

My thought exactly! A valuable and usable insight.

[@snay71]

Yes it is buddy :)

[@mistyviolet3825]

👍🏻👍🏻👍🏻👍🏻

[@vickyalberts6716]

Everyone encourages distraction/avoidance, even many mental health professionals! They tell people to do something to take their mind off the anxiety and keep busy all the time.

[@ANNA19592010]

I've developed a terrible fear of being home alone, what's supposed to be my safe space! Your videos are helping me prepare for tomorrow. Thank you!

[@kookyvlogs2870]

You have such a kind and calming voice, and explain everything so thoroughly and clearly. Thank you.

[@TherapyinaNutshell]

Glad it was helpful!

[@healcptsd6467]

Agree! Your voice and face definitely helps to regulate my nervous system towards safety 🤗

[@XmXm999]

@@TherapyinaNutshell Do you make guided meditations?

[@juandefelix]

Right! Her way of explaining things, in such relaxing way helps delivering the message!

[@daBears06]

@@TherapyinaNutshell I don't get anxious around people or anything but I get a anxiety feeling in my stomach 24/7

[@abhishekghosh2686]

Wish I'd had find this channel 4-5 months ago.... Now I'm having health anxiety 😭I can't even control my own body😭

[@oany1verve]

I'm feeling human again because of your. I listen to you every day, thank you from all of my heart!

[@TherapyinaNutshell]

Wonderful! thanks

[@hildehausikujohannes7664]

Im worried, because now it has been weeks without sleeping properly ,even though i m working hard to write down my feelings , im now just wants rest ,social interaction with coleagues is ond of the problem i hve, the work environment to me is not a ssfe place ,it makes me enxious,

[@brandini0]

@@hildehausikujohannes7664 I think you're trying to deal with the big emotions all at once and so you might overwhelm yourself without noticing try to do one at a time

[@diehardpatriot3]

My therapists are on KZbin. God bless the work you and the others do

[@timswen5280]

Are you kidding me?!?! I AM using your video to distract and make my anxiety go away lol. Because I had been watching a lot of your videos and learned SO MUCH but at this point I think you’re absolutely right. I need to face my anxiety and do something

[@anjumshaik971]

"We can't just make this go away by trying not to have it."- Needed to hear this

[@judithcooks4355]

This is so very helpful!! I am a pro at avoidance. Keeping busy, eating, being 'happy' all the time, all of these are things that I do regularly. These are 'coping' skills that I have "perfected" since I began to have anxiety issues. When I was first introduced to meditation (slowing down the brain and body), I immediately found some relief. I couldn't understand why at the time, but now I do. This video is awesome!! The road to recovery is going to be a difficult one because I have struggled with anxiety for a very long time, but after viewing this video, I know that there is hope. I've got to learn to work with my brain instead of against it! Thank you, this really help!

[@bbtrixie2653]

How are you doing now?

[@angelameyer2118]

Your videos have been a Godsend for me. Thank you for explaining why I feel and react the way I do, and for giving me hope that I can teach my brain to be calmer.

[@TherapyinaNutshell]

Thanks for your comment, that's exactly what I'm trying to do!

[@angelameyer2118]

@@TherapyinaNutshell I just ordered your class, and am so excited to continue my healing journey with you!

[@silentheart9325]

How is the class going?

[@susanwale8887]

Emma, so true, watching videos to get answers on what to do but not staying present and alert to watch the mind and its messages. Thank you so much. You are amazing. 🙏🏼❤️

[@laurencedeschenes1916]

This is by far the most helping video on anxiety I've ever watched. Thank you so much!!

[@CarolineJordan]

this is SUCH a good video! thank you for making this!!

[@dawnriddle-knowlton9932]

Thanks bunches! You are so insightful, clear and concise with complex health issues.

[@Dbrhfre]

This description, with examples and graphics, really makes sense to me. It seems much clearer to me now to know what I’m doing wrong, and how to fix that. Thank you so very much!

[@590af]

I am speechless, you are just amazing! Your channel helps me feel normal again, it is marvelous.

[@nickrollins7612]

Hi Emma, I have watched 3 of your videos in succession, and I am THUNDERSTRUCK. Everything you say makes the most sense I've ever experienced for the mental health issues I have, especially the anxiety stuff. Thank you SO much for what you are doing, and I hope to go through your entire catalogue for better mental health.

[@snelkookpan8412]

omg thank you so much! This video helped me understand why I'm anxious all the time but don't know why. I always immediately grab my phone to distract myself when I have anxiety but now I'm just gonna give writing it down a try. Trying to understand my anxiety in stead of ignoring it and letting it build up and givie me panic attacks

[@armeliabuzzini4681]

Love this series! I am a new counselor, just finishing my internship before graduation. This is one of my favorite video series to share with clients. Thank you!

[@jbone7769]

You have to know how grateful I am for sharing your knowledge. It has helped me tremendously! I hope this adds to your well being. You are a gift.

[@williamcarmona1176]

Thank you for this video. I have been feeling serious anxiety and you have opened my eyes to the path of healing. Your logical reasoning and graphical explanation really works for my brain.

[@rubyred621]

Thank you for giving me hope and clarity. Had anxiety my whole life as long as I can remember.

[@someabstractsnack8151]

Thank you for your existence.

[@timswen5280]

I cannot express how much gratitude I feel after watching your series. You are bringing the best content that’s truly healing people. When people are healing and thriving, everybody will benefit from it. Thank you thank you thank you 🙏🏻

[@HRB431]

Thank you for your content! I started procrastinating and having panic attacks at such a young age, and have often thought there must just be something wrong with me. Now I see I have been avoidant for most of my life. Can’t wait to keep watching... 🙏

[@loristegner3272]

Oh my gosh! I am a distraction FREAK! I never realized I was hurting myself by doing this. Thank you!!!❤️

[@eduardadelmonte]

Thank you for this video! I learned more here about my anxiety than I learned reading on a lot of articles on the Internet about anxiety. Thank you again!

[@darlamccoy8946]

I need you. I need this channel. I think God led me to you. Please never stop helping people like me.

[@XxJokyxX]

That's so smart, such a clear explanation for a real problem!

[@virgo8626]

I want to say thank you so much for your time and effort to create this insightful video. Your explanations were thoughtful and easy to understand and I am so happy to have come across your channel. You're a blessing!

[@paromitadesarkar1677]

Ma'am, you are amazing. I'll forever be grateful for your videos on anxiety. Thank you.❤️

[@maryoleske9941]

Your videos are fabulous: science based, practical, empathic, to the point. What a great gift to anyone who is exposed to them. Thank you.

[@melissarodriguez4611]

I just discovered your videos after having so much anxiety I felt I needed to leave my job. This is helping so much until I am able to see a therapist. Thank you for these videos, they are great!

[@Sam-ml5wt]

Thankyou so much, finally calmed down after a 4 hour buildup into a panic attack. Your voice is incredibly comforting ❤️

[@mountainbabe]

This video is very soothing and your voice and choice of words are very soothing. I feel like sometimes when people try to explain this topic it can actually be very triggering but you allowed me to feel safe. You should consider doing videos where you do some kind of narrative to calm people down when they are freaking out. I feel like it would be very beneficial. Great job!

[@lorim521]

This video was so helpful! I’ve never had anxiety explained this way before. Thank you so much for this.

[@indugoli2327]

I like when you say calm..it's really calming

[@mel_kurniawati]

These videos cannot come at a better time for me. Was afraid that I am losing my mind. Thank you!

[@marksabino4721]

You are really good at what you do. Thank you for sharing this. I know for a fact that I am guilty of distraction now. Every day I try and stay as busy as possible in order to avoid any of the emotions, sensations or thoughts that can come up.

[@judymarkel8029]

Oh my goodness this video actually shows a light at the end of my tunnel. Thank you so much

[@Stampida1]

I get the flight or flight response when I feel like I can’t get a full deep breath

[@sanagilani89]

Same here. Did you find something to do about it?

[@sarahroskeland2106]

@@sanagilani89 for me, I usually hold my breath a couple of times until the full deep breath happens and then Im ok again!

[@sanagilani89]

@@sarahroskeland2106 thankyou. I breathe through one nostril. It works :) hold the other one and just breatheeee

[@7i7iana]

i’ve been having crippling anxiety for months now. it started since a conversation with my partner about moving to another state. i’m also in a lot of financial debt. i knew that when i think about these things i feel stressed, and they’re basically on my mind all day. i did not think that they were also inducing my anxiety. i go to sleep and wake up in fear that something bad is about to happen and couldn’t figure out way. you explaining the anxiety cycle really helped me figure out where my anxiety is stemming from.

[@ritikaab]

Could relate to this so much. Have been watching your videos since past few days. You are calming to hear and watch.

[@CBReptiles1]

Best therapist I’ve found on YT! We can use our brain to solve problems created by our brain. Quite the existential crisis ;)

[@Rene.diazlomeli]

Thank you very much for being so kind. You are helping me with your wonderful videos. Thank you again, you are an angel.

[@anxietylab9126]

Re-habilitating the nervous system is vitally important to health once anxiety gets to us. Thanks for the great content.

[@a.o.9594]

Thank you for educating and giving a brief distraction. Your videos have really help me through this anxiety and depression. I still have a long road to go I have a feeling, but your videos help me get the correct words to express myself in therapy so that my therapist can help me easier. Thank you thank you.

[@YuriyPankratyev]

Thank you very much for your work and God bless you dear Emma McAdam! You give to people so many opportunities to get inner peace by providing this knowledge!

[@Andisheh65]

Can I just say how wonderful you are! When you said "for god sake stay on the toilet without your phone" it brought tears to my eyes. I am one of the people watching your video to distract myself and I am always continually doing that. Just watching your videos made me more calm. I have such important people in my life that I care about, so motivated to start this journey of discomfort. Thank you for the great impact you have on our lives ❤️

[@kokitkarmahesh]

Your voice makes me calm. Thank you !!

[@brycenwhitesides6866]

You are incredible. Thank you so much for all your hard work in putting these videos together to help people!

[@linadiaz7101]

All your videos are really really helpful, thank you so much for doing them, I am identifying all my patterns and why this is so debilitating. I need to move forward and this really helps.

[@shontiagreen3955]

Thank you so much for helping me understand my anxiety and how to help myself. It feels good to know their is hope to get past this.

[@irvingmpharm4030]

Thank you. Knowing that I'm not alone and that I can do something about it makes me feel better already. Hope. Hope that things can better.

[@Star-dj1kw]

Wow. I have used distractions to avoid dealing with issues and to avoid dealing with my anxiety. This video is very helpful!!

[@CynthiaPereida]

I love your videos!!! I share them with my friends. Thank you for sharing your knowledge online with us! I am learning to rewire my brain and those in my inner circles are noticing a change in me (for the better). ❤ Thank you!

[@ZmanTok]

This is some of the best anxiety advice I’ve ever heard

[@lorenabracho8]

You are the best! Love the way you teach. You’re all in 🙂 I’m a therapist in CA. I’m so proud of you!

[@rty3510]

From now on, I am going to watch this video everyday to remind myself to stop being avoidant. Thank you very much.

[@spearson8355]

Wow. So exciting. I’ve never had it explained so well in my life. Thank you so very much Emma. I just found your channel. You found a new follower. Thanks. Stu

[@SaffronSharpe]

Thanks for this! It’s informative and calming and motivating at the same time. U r giving strength to me daily since I battle w my anxieties everyday. Thank you so much! I have practice so many techniques u mention daily xx

[@thaislima1420]

Emma, this video is amazing! Thank you for such great explanation, it really opened my eyes to many situations when I see myself stuck in this cycle. You're Emmazing!

[@mohammedalshannat2385]

This video saved my life. Thank you Emma. You are a mensch!

[@scotttownsend4405]

Thank you for the practical advise. Though this is not easy to implement I think it will be helpful. Anxiety has taken a big bite out of my life. Having actual tools to help with it is great.

[@Lilylou59]

Wow! Thank you! I have been using avoidance for years and now it all makes sense, why I have never got better!

[@em945]

This is so helpful, Emma. Thank you for your efforts!😊

[@tamaronoprienko3272]

It's so hard to manage my anxiety during driving license exams. Both breathing and progressive muscle relaxation technics help pretty a lot, but still interfering and every failure in practical part causes more anxiety. Thanks a lot for your videos. Hopefully they help me next time.

[@metanoia6033]

thanks Emma. This really helped a lot. I've been so crippled by my anxiety for years. Right now, I just want to overwrite this unhealthy habit of avoidance. What adds to the struggle is that I'm a perfectionist, so making decisions tends to be a lot slower, but I won't let this define me. I can change, I can learn how to think, decide, and act faster. I'm good with routines so I'll bank on that to create new and better habits.

[@michellejanelacsamana3090]

Thank you so much for this wonderful video. It really sticks to my mind and it really helps me. Now I'm brave enough to face my fears.

[@nicholassquicciarini5903]

Thank you for breaking this down! Wish I would’ve seen this about 20 years ago.

[@SlyDeParis]

Great this diagram on the cycle of anxiety ! Super visual, super useful ! Thanks !

[@emiliamoonlightribe4795]

Today I got very bad anxiety (which started from drinking too much coffee but didn’t go away when the effects of coffee did) and I spiraled back to feeling sick from eating (I’m recovering from ed at the same time). However after 2-3 hours I made myself breathe deeply and told myself that I won’t stop until those anxiety levels go down, even though every breath was shorter than normally. I began to feel a bit better but then I happened to come across your videos and I’ve watched 3 now. That made the whole anxiety stop. Thankyou

[@miriamadahan1730]

You are very kind and practical and don't talk down to people or act like you have it al together! Seems like you know just how it feels!

[@wmurthy]

Amazing knowledge and guidance. Thank you so much. I will sign up for your course

[@mylifemyrules7037]

May be i had watched a thousands of videos nothing help me much but when i watched your video suddenly get a courage to fight with my problem in a nice way.. Now i feel much better and daily watching your videos for helping myself

[@lamaelcharif1523]

I am a master in avoidance Thank you Emma You are a life saver ! Explained everything really simply and easy to understand .😘💕💕

[@umairkhan2468]

Thank you for the informational video, may we all succeed on our journey 💪🏻

[@laylasayed708]

This mindmap is everything!

[@natalierainey6260]

These videos are so helpful. Thank you so much I really appreciate you taking the time to make them.

[@MrsSpcDomo]

Its crazy how i have gotten more from your videos than actual therapy! 😫😫😳😳🤦🏽‍♀️

[@curtissanders5044]

Thank you so much I needed to hear that today ..Keep up the good work.

[@elliottstough5088]

Thank you for what you do❤️

[@freeradical_v]

I love your videos. This particular 3-episode is so eye-opening. I started applying this technique and AVOIDING AVOIDANCE 😂 It helps so much. I’m doing way better and learning to keep my anxiety in check while coming off Sertraline. Thank you so much. 🌹

[@jensymack]

Wow thank you so much for this I have been having terrible anxiety everyday and I just paused to ask myself is this dangerous? And when I opened my eyes my whole body had calmed down. You truly are a gift thank you!

[@katevagnini9308]

This is great, thank you!! I didnt realize how much I was trying to distract myself!

[@sign2feel41]

Thank You, your explanations are very well and understandable. I started my Uni in psychology with counselling and thanks to you I can understand things quicker and better. 😊 Thank you

[@ellestewart2163]

I developed anxiety disorder after a protracted round of bullying at work. I've got some short-term memory impairment and a reduced ability to concentrate as a result. My therapist says this will resolve over time, but I'm - no surprise - anxious about it. These videos are very helpful in understanding what's happening to me, and I'm hoping somewhere in here there's something that will help me regain those faculties more quickly.

[@ollvi]

when you next time feel anxiety just listen something and i don't mean music, but for example you are in social situation where you feel anxious, just listen to your surroundings, any sound you hear and focus on it, don't judge it, just listen. that's sound meditation. Helps a ton for me

[@sienna9801]

one of the most helpful videos i have seen THANK YOU.

[@benjamin.misantone]

Man, this video just shot me like right in the heart!

[@GIGIBEP]

Thanks! Your words ,this explanation, is all I needed today....time for a change.

[@jkosinsk2]

Grateful for this ‘Verbal to Visual’ video explanation (The Minds Anxious diagram). Helpful to follow along when you have interactive variables & decisions.

[@1fty]

Your videos are so insightful! I've learnt so much from them!

[@anbathanga4660]

Great! I like your flow chart on the Anxiety Cycle. It makes it very clear! You are not only a therapist, but a good teacher too! Thank you. (Love the quote from Victor Frankl, author of Man's Search for Meaning, as well as the 'Aeroplane anology'.) 😊

[@rebeccaaldrich3396]

Wonderful! Thank you for such important information. It's SO RELEVANT TO NOW.