A CBT Framework for Anxiety Recovery

[@chrisrentfrow1400]

Great info! I find it very true that the breathing can allow you to communicate with the “old” brain and calm the amygdala.

[@BarbaraHeffernan]

Thanks Chris! Yes, being aware of how we are breathing can be so helpful!

[@lettycardenas4091]

Gained a lot of valuable info and gives me much more hope thank you!

[@BarbaraHeffernan]

Hi Letty: I am so happy to hear that!

[@CoachSimona]

CBT is my favorite tool in my arsenal! I love using CBT techniques with my clients, the results are outstanding. You've explained everything so thoroughly, thank you!

[@ravikhadka3454]

can you teach me some basic CBT technique?? for those who have very low economic status in underdeveloped country. email- [e-mail]

[@zainvpcreation1821]

You are so beautiful

[@-Floydimus]

This is soooooo helpful.. Thank you for sharing and stay blessed :)

[@rrrashhh]

Fear has chemistry. Anxiety is generated in that. Labelling , observing , using techinique to relax is important. Thank you. Nice interpretation.

[@meganeff]

CBT has been a game-changer for me. Great tips!

[@jenniferyoung3241]

I'm so excited about your videos. I've suffered for too long and unnecessarily alone. Prefaces and Questions: 1. I'm recovering from cancer and had my lower spine removed. Is meditation just as effective laying on my back? Are there any yoga videos for disabled people you can recommend? 2. I also have a neurological disorder where my brain tells my body it only needs every other breath. So...when i try to deep breathe, it's more like a breathing hiccup session, which gives me more anxiety. Any recommendations on how to alleviate this issue?

[@BarbaraHeffernan]

Hi Jennifer: People can definitely meditate laying down or various positions. Otherwise, it it is hard for me to give individual advice via KZbin. When I've had clients who have difficulty with breathing exercises, I usually just let them know it is ok, our bodies will take care of us, so we can relax around it. Wishing you all the best,

[@irenemann671]

Hi 👋 fm Zimbabwe

[@sandraoxford883]

Wow this is so helpful 💕 when you mentioned avoidance and compulsive behaviour that blew my mind and I’m going to avoid less to help my social anxiety. Thank you for this really insightful video 🙏🏻🌸

[@EliMagidsLuxuryHomes]

OMG Barbara- Great Tips for Anxiety --- I need to incorporate this to my life !

[@vickiebrown8858]

Qq

[@mariamkinen8036]

Anxiety is not necessary anything negative; it is what some ppl are like. HSP's . Some things need not to be interfered with.

[@jhanjones]

Hi

[@padminimenon3345]

Hi

[@rawlife3424]

I feel anxious al the time for no reason. My heart start beating so fast making me more anxious. What should i do. Please help me

[@jenniferyoung3241]

Did you watch her video? She recommends deep breathing. If I see I'm spiraling, I walk around my space, physically touch 5 items and call out the objects name. I do this until I'm calmed down. I repeat it the moment I sit down and find my thoughts are racing again.

[@sonjayunk7494]

I call the first anxiety you described as free floating anxiety.

[@sonjayunk7494]

I had alot of trauma as a child with father alcoholic. Dad killed in auto accident when I was 13. I slept with my mom shortly after his passing, and I vividly remembered my mother heaving a deep sigh, then I knew she was relaxed and I felt safe and could fall asleep

[@sonjayunk7494]

I'm 69, this has to stop. I want to make my forthcoming 70's the best years of my life so I am enthusiastic. My therapist utilizes cbt so I'm anxious to get started.

[@mniiu6524]

Thank you for posting such knowledgeable videos. Would love to watch more videos on social anxiety and interventions one may adopt to put anxious mind at peace. I have just started watching your videos and subscribed your Channel for more such videos.

[@BarbaraHeffernan]

Great! Thanks for letting me know what you are interested in, and I will add more on social anxiety to my list.

[@truehuman9449]

When to conclude CBT not effective anymore and go for pills?

[@andigold9977]

This is very useful! I learned how to do diaphragmatic breathing when I first learned to play the flute. It has helped me alot over the years. However I do often get anxious and the CBT techniques help with that. Yesterday, I became very anxious when I was walking along a very crowded beach. My friend and I chatted for a while and I felt better. I also found that when we retraced our steps and walked back along the crowded beach, I immersed myself in the difficult situation and felt proud of myself for making it back to the car. CBT is a very useful skill to learn, and just immersing yourself in the situation whether it's a crowded beach or a cafe or supermarket, can work wonders for your confidence. Look after yourselves 😉

[@BarbaraHeffernan]

That is terrific to hear!

[@ronaldojames5666]

Thaank you madam, i always feel hopeless, and exhausted due to my cognition of not getting good fortune, but also, my behavior is tinted with some laziness too, combined with mild fatigue I am frequently having a thouhgt of zero productivity ..for myself But eventhough I decided to do CBT exercise from today , and will report my positive changes here Thank you

[@KatCanDoRNMCB15]

Also a huge fan of the book ‘Mindfulness For Life’ by Craig Hassed and Stephen McKenzie, and the teachings by Thich Nhat Hanh, at Plum Village✨ (and I’m a Christian). 😊

[@bellarose8511]

is being homesick from a big move considered anxiety? Is there a good technique that can help? Is it considered a disorder? thx!

[@BarbaraHeffernan]

Apologies for the delay - I was out of town! Homesickness is not a disorder. Many people feel it. With a big move, it can be a type of grief. I hope you are able to re-establish a sense of home in your new place, and stay connected to the home you clearly loved. All the best, Barbara

[@fadilabbas8768]

I have ocd, and panic attack , I live in iraq , so no psychologist..i need your advice...thank you very much

[@BarbaraHeffernan]

Hi Fadil: So sorry to hear how you are suffering, and it is so difficult in areas of the world where therapists are not easily accessible. I can not provide personal help directly. I often recommend that people with panic learn diaphragmatic breathing and I do have a three week series on KZbin, here is the first video:kzbin.info/www/bejne/emOniX-crb-Jodk

[@ranulmbalasooriya659]

Hi, I following the theropy. Thank you so muh for the guidance.

[@BarbaraHeffernan]

You are very welcome!

[@michaeldonoghue4197]

Definitely use diaphramatic breathing, helps me to relax when I am feeling very anxious....interrupts the anxious feelings big time!

[@BarbaraHeffernan]

That's terrific! Thanks for letting others know how helpful it is!

[@mightylore]

This is very helpful...Thank you. I would like to begin to practice labeling my thoughts and learning how to distance myself from those ruminations.

[@christinemaore7107]

This is the second video I have watched and I love your work. I usually worry excessively but with the interventions and labelling of thoughts, I can now work on a healthier lifestyle.

[@ricolocaba8494]

Thank you so much Barabara. You're helping me a lot with your presentations.

[@paulavalle1168]

Hi! I Find that when I try to “get rid” of my anxiety I will lose control of my life.

[@sonjayunk7494]

Maybe the more you are thinking about it, you are probably thinking it won't work which spins you out of control. Please stick with it. I think this is our answer.

[@sonjayunk7494]

I kind of know how you r feeling

[@fadilabbas8768]

Your language is very clear so non native speakers are understand what you said, also you present the ideas by simple ways. I'm suffered from anxiety and panic attacks, but here in my country there's no psych therapist to help people, I appreciate if you could help me

[@BarbaraHeffernan]

Thank you for the feedback, and I am so pleased to hear my delivery is clear for non native speakers! I can't help people directly. Betterhelp is a worldwide online therapy organization (I'm an affiliate but I do not provide counseling on Betterhelp). Here is a link: betterhelp.com/awakenjoy. They also do sometimes provide financial aid. Wishing you the best, Barbara

[@bhuvaneshwarjoshi3683]

Hay

[@irmameza4916]

Hi Barbara

[@normabernal6676]

I feel dizzy as soon as I know I have to drive on the freeway, I feel out of the world, my eyes start seeing blurry....I don't know what to do cause I have to drive to go everywhere, I cannot stop driving 😞

[@BarbaraHeffernan]

This is exactly what treatment can address. The anxiety starts before the upsetting activity, because of the anticipation... Truly, CBT or EMDR or a combo of the two can be super effective!

[@normabernal6676]

@@BarbaraHeffernan I'll try them both thank you 💕🙏

[@irmameza4916]

I love all your videos! Very informative❤

[@BarbaraHeffernan]

Thanks for letting me know! So glad you are here!

[@TheMayu786]

love you i think you might change my life we will c..

[@BarbaraHeffernan]

😀👍

[@UNPODARIAshow]

Love your sessions! very very helpful! P.S: reading the book by Frankl you suggested and find it very useful in my case

[@BarbaraHeffernan]

How great that you followed up so quickly! it is an awesome book.

[@sonjayunk7494]

What time r u live? I work during the day

[@BarbaraHeffernan]

Hi Sonja: If I go live, it is usually at noon EST on Tuesdays. I keep my work hours to 9-5EST, which I know can't work for everyone (but is part of my "walking the walk" and living a sane and joyful life). Luckily, the videos can be seen on replay! Wishing you all the best, and hope you can join on a lunch hour some time :)

[@shris4166]

This makes so much sense, I myself have boundaries because I was driven by anxiety. I didn't want to but it just happened , and obviously I want the best for them and respect their boundaries but my anxiety makes me so anxious that I just end up crossing and pushing boundaries. Ugh . Thanks for this amazing video❤️👍

[@BarbaraHeffernan]

You are welcome, and I'm glad you found it helpful! Once we recognize a problem, we can begin to change it! Wishing you health and healing

[@shris4166]

@@BarbaraHeffernan Thank you for doing such an amazing job and with such kindness ❤️❤️❤️

[@AnnaSvedberg12]

Thanks Barbara! Such an important field

[@BarbaraHeffernan]

Thanks Anna!

[@celinechung4716]

Thank you for your great work Barbara! Your videos gives people suffering from anxiety and panic attacks, hope... Keep it up!!!

[@ryarya3291]

Hi I am a hypochondriac, I heard that one should not distract from thoughts of hypochondria but to sit with the thoughts even if they are horrible

[@kyledarroch2273]

very helpful!!

[@BarbaraHeffernan]

I'm so glad!

[@Star-kq2gc]

Your videos are helping me and they are giving me hope. Thanks Barbara!!

[@amrayounus9202]

Stay blessed Barbra , you are helping me a lot!

[@BarbaraHeffernan]

I'm so glad!

[@nicolamacdonald6835]

Hi-

[@BarbaraHeffernan]

Hi 👋

[@leomendoza2590]

This video helps me a lot to understand, what is happening to me. Thank you so much

[@rochelleromero270]

I really like your videos but your introductions are long

[@halyeyawed9052]

Helpful thank you my problem is eye contact 👍

[@ritviksandhya7446]

I’m going through a lot now and not in good way. I never thought I would post my situation in a common platform. Anyways all I’m hoping is to see myself better and My love to u for giving me hope.

[@BarbaraHeffernan]

Hi Ritvik: Thanks for taking a risk and posting. There is hope! And I do wish you health and healing :)

[@ylana4444]

After a very toxic relationship break up with a BPD I got a couple of random dizzy spells as if I’m swimming in my head with nausea and vomiting. No known medical reason and I attribute it to anxiety and ruminating. What is your take on this?

[@BarbaraHeffernan]

Hi: Extremely high anxiety can cause dizziness and nausea. It is part of the "freeze" response. I can't say if that is what was happening for you, but it could have been. I have clients who, while working on things in my office that cause them a lot of anxiety even to think about will feel nausea and dizziness. We pause, breathe diaphragmatically and reground.

[@neilstubbs4575]

Barbara, you've probably mentioned it a few times now in your videos, and I've missed it; what exactly is the name of your Facebook group?

[@BarbaraHeffernan]

Hi: Ways to connect to me via social media in notes under video. The FB group is on hold at the moment. I do have a free webinar this month (link in notes - click "show more.")

[@libbyadler9360]

This was so helpful. I have some PTSD issues surrounding driving. Besides breathing can you suggest any other interventions while I am behind the wheel?

[@BarbaraHeffernan]

Hi: I have a KZbin video on PTSD from Accidents that might be helpful, even if yours didn't come from an accident: kzbin.info/www/bejne/h3Wnm5mQr9mGrcU. I can't give individual advice via KZbin or social media. I am able to say that therapy can really help in these situations: kzbin.info/www/bejne/ipTCfoGXZ5pqpM0. Wishing you health and healing,

[@bonniezelman5466]

Your videos are priceless... thank you 🙏

[@BarbaraHeffernan]

You are so welcome! I am so pleased they are so helpful for you :)

[@Susanamounce]

Very helpful thank you so much!

[@elizabethweaverling263]

Thank you for making this particular video! How can someone with OCD practice self interventions and tolerance?

[@BarbaraHeffernan]

One of the best books on OCD is Brain Lock by Jeffrey Schwartz.: amzn.to/31VDs9w.

[@LaurenHebert8]

Wow such great tips - thank you for the informative video!

[@BarbaraHeffernan]

You are welcome, Lauren!

[@michaelmcintyre490]

Very helpful for my social anxiety and OCD. Thank you very much.

[@BarbaraHeffernan]

Hi Michael: I'm so pleased to hear the video was helpful for you. Thank you for letting me know and I do hope it helps to bring relief.

[@SocialConfidenceMastery]

I'll keep this in mine!

[@fmakbar70]

Thanks amillion 💖👍🏻

[@nancysmail9074]

How can I get personal sessions for my long term anxiety?

[@BarbaraHeffernan]

Hi Nancy: I'm not sure if you are asking about doing therapy with me, or just a general question. I am no longer accepting 1:1 clients. I do have a video on Finding an Emdr Therapist: kzbin.info/www/bejne/ipTCfoGXZ5pqpM19 am also affiliated with betterhelp (but am NOT a therapist on the platform) - they provide virtual therapy and match you with a therapist who is in your state (required by law) and fits what you need: betterhelp.com/awakenjoy I hope that is helpful!

[@mindyterry9302]

What about PTSD from multiple deaths.

[@BarbaraHeffernan]

Hi Mindy: PTSD can definitely occur from multiple deaths. I have some separate videos on PTSD and EMDR. Speaking to a therapist trained in these areas can be helpful. Wishing you health and healing.

[@imVijit]

Hi Barbara just got to your videos and I must say as someone who has been used to be anxious all the time these are great content . I do have too much thinking issues particularly in making decisions which are small and trivial day to day such as should go for run etc

[@BarbaraHeffernan]

I hope the videos are helpful for you!

[@imVijit]

@@BarbaraHeffernan yeah they are thanks for the knowledge sharing 😌

[@stzlys]

Thank you for sharing. Very helpful!

[@BarbaraHeffernan]

You are so welcome!

[@christinemaore7107]

Beautiful

[@mariadecastro2223]

👍

[@ketziamcdonald6633]

Thank you this is very helpful!

[@BarbaraHeffernan]

Glad it was helpful!

[@sharieallen2719]

Hi Barbara

[@sharonbranch4647]

Grateful ❣

[@angelacoppersmith4502]

yes i do breathing every day

[@BarbaraHeffernan]

terrific!

[@markdismang8550]

Is CBT effective for OCD?

[@BarbaraHeffernan]

Yes, CBT is usually part of OCD treatment, though usually not the whole thing. Also ERP (Exposure Relapse Prevention) and often an SSRI.

[@santathapa4182]

Very helpful

[@BarbaraHeffernan]

Glad you think so!

[@bhuvaneshwarjoshi3683]

I want to learn a bit about cbt then want my son and wife to get in touch with you to help them directly.

[@sonjayunk7494]

Hi, am listening

[@paulajeanredditt841]

Hello Barbara. You stated that you are a Buddist. Please consider Jesus is The Way, The Truth, and The Life. No man (or woman) comes to The Father except through HIM (Jesus) Please read The Gospel of John in the King James Version of the Holy Bible. Your Eternity depends upon you accepting Jesus as your Savior. I hope to see you in Heaven! I shall pray for you as God brings you to mind. Belonging to Jesus is the best choice any of us can ever make. May God draw you to HIM. We all have choices to make. I pray you that you choose Jesus. You will be forever glad that you did! Hugs, Paula

[@BarbaraHeffernan]

Hi Paula: thank you for caring about it me - I can tell in your comment you do. And I am so happy that you have found a spiritual path that helps you and resonates. My path is different, however. Sending peace and love, Barbara