emotional regulation technique for anxiety, panic, anger, depression

[@kenmina-hs1wb]

Thank you. I tried this in the middle of a panic attack. It worked like a charm

[@fatfunkproductions]

kenza abdi excellent kenza so glad to hear it was helpful.

[@Be1More]

the use as the hand as the brain has made me realize that i am first a visual learner than auditory and lastly by reading... thank you so much as i have tried for years to get such a good grasp, and i needed to learn for self awareness

[@mpe8842]

This is a breathing exercise that starts at 5:15 and makes you aware of the physical sensations /symptoms of stress or anxiety in your body and trying to reduce those through breathing at an increasingly slower pace.(for those wondering what this video is,the description didn't explain)

[@mammadingo9165]

Gawsh I wish a councillor or therapist had told me this in my teens ... I had to learn through being locked in fight or flight for years thinking alot of body stress signals were normal .. incurable .

[@ggonsg]

I feel so calm just listening to you. You’re an amazing teacher and I really appreciate all these incredible techniques to self regulate and calm my nervous system

[@schematherapy6546]

Thank you Sharon, those are really kind words. I’m just happy that this video has been helpful.

[@sharongonzales2495]

@@schematherapy6546 Yes, your video has been VERY helpful!

[@an1rb]

I do this everyday as part of my Hindu religious rituals -- it's called praanayama.

[@stephenievandermars1155]

That is so interesting i had quite a bit of therapy for axiety and i learned to breath proper ly and do alot of sports and meditations. I t is really helpful and i even lost my weight and think of my self as an attractive person of over 54.

[@dosran5786]

you should check out the wim hof method of breathing if you havent!

[@CalicoParade]

This was so helpful!! I was really stressed out and frustrated earlier and I was looking for a video that would tell me how to regulate that and this really helped!! I hadnt even realized i was still upset until i started breathing and i immediately felt better afterwards lol

[@dosran5786]

the first two minutes of this video basically describe my life since i was 25 until i was about 29

[@blissfulbaboon]

Thank you greatly for this gem of a video that is so helpful for anxiety.Excellent! 💜

[@Skylightatdusk]

It has just occurred to me that even eating disorders and nervous tics may essentially be symptoms of emotional de-regulation. However, the root cause may be very deep-seated.

[@dosran5786]

they think depression is linked to diet as well more green vegetables tends to change peoples mood.

[@Hello-oe2oy]

There is a major correlation between attachment trauma and eating disorders and that result comes down to emotional dysregulation 🙏

[@karljulyniama]

Thank u doctor I really was suffering from the pulls my chest and my stomach I suffer check and do all the checks ! And was simple as u said and I did it it it works ! My wife she think I was crazy going to hospital everyday

[@spirit-teacher]

This is the best video for education and therapy. Your explanation is amazing. Subbed.

[@anicholasr]

Thank You for explaining this, Jason. Very helpful!

[@schematherapy6546]

Adrian Roe you’re welcome. Glad it was of use.

[@Stevebergler]

This was excellent. Thank you!

[@philly111]

Thank you for this video, much appreciated!

[@Mrsbeaurifulme]

Thankyou for this informative post. I'm going to teach the 555 technique to my son. Love it, thanks

[@scottgreen132]

"it can't not work because it's science" 🤣🤣🤣🤣🤣

[@flaviusneagu2643]

Thank you. God bless!

[@rea9799]

Thank you for this video!

[@izzytheplantwitch]

Amazing!!! Thank you for sharing

[@swim610]

This is excellent.

[@dougg1976]

I felt the space , really good thx

[@Davran2742]

Square breathing is great and useful, but the times my flight instinct has been engaged, I'm done my 'run' before I can think to myself: "Hey, slow down and breath." How do I -- or anyone who reacts like me -- stop that initial flight? Thank you.

[@schematherapy6546]

Hi there. You won’t be able to keep yourself calm in every situation, nor would you want to, you need your survival mechanism. But for times it’s misfiring it’s always good to either visualise the trigger, use your breathing and keep practicing. Or alternatively find something that triggers your emotional reaction at about 40% and use breathing and sit through the feeling. It’ll need practice, but eventually your body will learn that it can manage and doesn’t need the fight flight freeze response. Lastly identify early warning signs, do you notice your heart starting to race? Or your thoughts changing? Butterflies in your stomach etc? At that point you’ll be able to control your physiological reactions.

[@katherinealvarez4900]

Omg thank you so much! I will put this into practice 🙏🏽

[@SahelSarai]

Thank you. Beyond helpful

[@Skylightatdusk]

Is this emotional regulation technique a type of Cognitive Behavioural Therapy (CBT)?

[@TBSWORLD77]

This was me to a T! Thank you!

[@kathryncainmadsen5850]

I need the in the moment techniques because I have a flash of anger and I start speaking. My blood pressure goes up even if I don't talk. I need something to calm down that does NOT involve walking away or a time out or putting cold water on my face.

[@DAClub-uf3br]

If only i had the time to do a breathing exercises when dealing with difficult customers. They are by nature impatient and don't care that you might not be doing well.

[@pinkygoraya]

Very good explanation

[@MusicByHollyAnn]

Here is my question. If thinking is immediately disabled when you move into FFF thereby causing that instantaneous emotional response how do you train yourself to PAUSE before reacting/responding? Whenever I have experienced FFF in the past, I wasn’t even able to think well enough to initiate the breathing exercises. So how do we reconnect before the reaction takes place? Thank you!

[@schematherapy6546]

Hi hollyann, that's a really good question. Essentially you're correct if we're really in the throws of a full on FFF then we won't be able to regulate effectively and it'd need someone else's support to help with grounding techniques or breathing and so on. But for many people there are signs that FFF is coming on. For example if you have to attend an interview, or do some public speaking then that for most people isn't a full on emotional dysregulation, but it certainly is anxiety provoking and impacts our ability to access higher brain functioning - this can then compound the anxiety as we feel powerless to stop our physical reactions. In those circumstances we are able to use this technique to good effect. My other suggestion is that if someone is suffering from anxiety on a daily basis, then it would be a good idea to try this at various times of the day. Then if something is triggering you you then start from a much lower level of emotional arousal in the first place. If you walk around at a 7/10 and then something triggers you, you might increase by a 3 and then it's unmanageable. But it you can self-regulate to a 3 beforehand then you'll end up at a 6/10 and still be able to function and calm yourself down. Hope that all makes sense.

[@MusicByHollyAnn]

schema therapy thank you! If I’m understanding you correctly, then the only way to initiate a mental pause before instinctively reacting without reason would be to practice mentally rehearsing a potentially triggering situation as well as relaxation techniques before an actual event takes place so that your body learns ahead of time how to respond in a healthy way to an unhealthy occurrence. Is that correct? Thank you again!

[@Trystannenoire]

Thnx

[@anjaleearora4742]

Thank u. But no playlist

[@theantiskiasystem2260]

I can do this kind of exercises for an hour and still not feel better.... What might be wrong with me? Is it the autism, the ptsd, of the OSDD? (3 diagnosises I have)

[@althepsyphros3314]

Problem for me is that I actually struggle to breath when in that state, it seems no matter how hard I try to breath deeply

[@quaneshapeair9191]

Are you belly breathing or filling your chest. Chest breathing can lead to hyperventilation. You get 2 more gallons of air by filling your belly verses your chest.

[@arefalbasha2140]

It’s a skill you need to develop when you are fine and safe so you can be able to use it once you panic , I was there , it gets better

[@Kev80ification]

Good job!

[@ontoyoualways9183]

What if it is just feeling of hurt? Like your spouse dying years ago. Co-workers being rude? This doesn't work.

[@jcardosa02]

breathing helps 4 sure. i need help for controlling my behavior when i’m angry. my took my bf phone from him bc i know it pisses him off and he hates it & it ruins our relationship

[@Sunraysunshine]

Some people say 4-7-8, some say 4-4-8 and you are saying 5-5-5 which is correct or effective ?

[@schematherapy6546]

Hi, thanks for your question. Really the tempo isn’t that important, the crucial bit is that you’re controlling your breathing which in turn brings about physiological changes to your heart rate and nervous system. What you’ll find is that to begin with the pace of breathing will be fast, and through the exercise it will slow down. Just use whatever works for you but stick to the underpinning principles

[@borderlineramblings8999]

Good explanation.

[@zhir6465]

I have dpdr hope this helps

[@vivi-uz7qq]

hey i also have dpdr. how are you

[@adriennesicard7659]

@@vivi-uz7qq I have dpdr also...it stinks 😭

[@rudyrey5600]

Thank you

[@TheRoarWithin]

Ergh. Not another breathing exercise.

[@narcissistichealingforempaths]

Very nice!

[@bryanstark324]

I guess I thought emotional regulation technique is part of Dialectical Behavioral Therapy but does this video mean that it is part of Schema Therapy?

[@schematherapy6546]

Bryan Stark hey Bryan. Emotional regulation is a big part of dbt as you say. In fact the model is based upon teaching emotional regulation skills. Schema therapy is of course a different model but I'd argue underpinned by the latest neurological research (have a look at Daniel seigel's work). Patients having the ability to self-regulate helps you stay with the underlying schema and emotional content rather than risk them flipping into a coping mode. So some skills around regulation are helpful for any therapist really. An excellent treatment pathway for someone with bpd would be dbt then schema therapy but obviously not everyone can access that.

[@irishslaves7728]

You can't sit and do this every time your in a panic though.

[@schematherapy6546]

Irish Slaves of course not, that would be ridiculous. But if you know you’re going into a situation that might cause you to feel anxious then you can use this to regulate your emotions beforehand. If some is prone to panic attacks then I’d suggest doing this at least twice a day to lower their overall emotional arousal.

[@irishslaves7728]

@@schematherapy6546 how do we control it when it happens, as soon as it happens? No regrets, you know. I act, or in most cases do not react when needed it is needed. I am the most emotionally intelligent person I know yet I still struggling with this. Thank you for the insight either way. Maybe the key to it all is meditation on what you have said many times a day just as you say. I will try it, thank you.

[@schematherapy6546]

Irish Slaves I think the best way I can describe it is that it depends on your normal level of emotional arousal. If you’re walking round at a 7/10 most of the time then it doesn’t take much to flip into an unmanageable emotional state. If you walk round at a 3/10 then you have more latitude in case something triggers you. I’m not saying this is the panacea either, it’s just one of a number of tools in someone’s emotional toolbox. Therapy should help you identify those situations which are hard to manage and, depending on what type of therapy you choose, help you explore, explain and alleviate. I mean “you” in the general sense.

[@irishslaves7728]

@@schematherapy6546 very insightful

[@judy7276]

I think this would work even better if we use a soothing smell!

[@eudaimonia9260]

Pretty sure Navy Seals use the same technique

[@robertoicaonapo3308]

tigerbelly

[@BlueCollar1212]

This made me more angry. I thought he’d say something useful.

[@asgoodasitgetsfilms9507]

I’ll say something useful for you. You’re an idiot. An angry idiot no less

[@gillianjackson1762]

Thank you. Great explanation.

[@honeythakur509]

Thanks 😊