How to do Exposure Therapy for Fears and Anxiety - Break the Anxiety Cycle 27/30

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In this video I’m not going to teach you an anxiety hack or trick, I’m going to teach you the #1 most powerful way to decrease anxiety as backed by research. I’m going to teach the 6 steps to kicking fear’s butt by using exposure therapy.
If you want to learn to beat your anxiety, one of the most powerful things you can do is develop the skill of facing your fears. And this is a skill that you can learn. But if, when you hear “Just face your fears,” that seems both too simple and too difficult at the same time and you’re about ready to turn this off- stay with me for just a second- because I’m going to break this skill down into bite-sized chunks that you work through little by little. And I’ll show you how I do it myself with my fear of falling.
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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.
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[@Lioness_of_Gaia]

"Avoidance locks your brain into this cycle of increasing anxiety and then it also prevents you from learning that the things you fear aren't as dangerous as you think." ❤

[@ruthmarland835]

And 50 years later I still haven’t been able to “go with the horrific out of body experience “! Perhaps if I liked THC (pot) my mind would have enjoyed the trip. I have never enjoyed feeling outside of my body!!

[@Lioness_of_Gaia]

@@ruthmarland835 Have you looked into Ketamine treatments? Maybe they're legal where you are. There are many choices when it comes to using chemicals to help make our belief systems and associations more flexible among other things. The Divine Assembly is a "religion" that has legal protections for it's sincere and safe sacrament takers. Psilocybin is the sacrament, so to say. Breath work can be powerful, also. I wish you luck in your journey. 💜

[@CanZu7]

I've been suffering from OCD and driving is one of my fears I have been avoiding. It's really hard because it also involves the safety of others.

[@junesammy-robidoux2305]

I feel this, this is also my main issue.

[@scottbartel8163]

Hello, me too! Many dangers associated with road usage. A few things which have helped a lot. My cousin drives trucks. Driving processes. Cab drill when starting driving, making the habit of checking mirrors frequently, having a rubbish bag in the car and cleaning up at traffic lights. Always keeping a four car distance, beneficial discursive thinking like mantras eg: this is possible!, when holding the steering wheel clutching tightly then relaxing in order to feel the hands and arms. First aid training and carrying a first aid kit. Sometimes thinking about driving is worse than driving. I set the intention when I get on the road to be a friend to all road users.

[@SammyAnvil]

I also struggled with this in the past, taking short drives up and down my street and eventually driving around town helped a lot. You got this!

[@lizzi437]

That's where Defensive Driving techniques can come in handy. They can really help you feel more empowered and confident behind the wheel. There are articles, videos, and in-person lessons. You can do it!

[@CanZu7]

Thank you guys, I appreciate your insightful help!

[@beverleylewis469]

Wish they taught this in school, rather we are taught algebra which I have never used, but this I need every day.

[@mihaelamiu6342]

I think they should add this to curriculum.

[@toothpastehombre]

Algebra is problem solving. Specifically, it is the art of redefining elements of a problem with symbols in order to dissect it, rearrange it into consumable bites/steps and work the problem until you have a solution. X = Face your fears. The rest of the equation is what you bring to the table. Solve for X

[@user-sf6sd9hd7h]

Wise comment.

[@montegyro]

It would be taught in the same way. Gradually, with repetition, and against progressively more difficult challenges. Same way we're prepared to learn algebra.

[@andystephens8048]

We try but until someone is ready to learn they won’t pay attention, just like when they are being taught Algebra, etc.

[@nancyk8790]

You are so awesome! I've been a therapist for nearly 25 years and I still enjoy your work and recommend your wonderful videos and lessons for homework and to grow clinicians. You have a gift my friend! Thank you!!

[@rfbite]

For all of you reading this comment: Congrats for the progress toward your goals and the life you want , searching help and information is always the first step!

[@amenhotep7704]

You are a treasure for the world, exactly when i needed it. God bless Emma.

[@JuanThaSilva]

Those examples you showed of yourself climbing those steps really encouraged me to learn and get pass my fears.

[@grantadamson3478]

Some say that sharing or talking about your goals is the worst thing you can do. Dr K has some sound reasoning behind the idea of remaining silent about your goals and retaining the energy required to attain those goals. Talking about them gives up that energy. It has worked for me.

[@realyzer]

You have such a cool, likable personality. I watch your videos for the awesome information AND for your friendly, warm delivery! You're a beacon of hope, my friend. Keep up the great work!

[@miasorry]

Your story of climbing is my story of driving. I thought I was getting a grip on agaraphobia and now am starting to have anxiety and panic attacks just taking the kids to school when last year I was driving 100 plus miles to trips and back (with some anxiety) but did the DARE response while doing it. Having four kids and between all the mess the last few years, my opportunity to stretch myself in exposure has ent been that often which is why I think now my brain is trying to sabatoge me back into the anxiety loop just driving down the street!

[@Lioness_of_Gaia]

I can relate. I hope you are able to sleep. Lack of sleep and not being able to relax really made things worse, for me. Hang in there! 💙

[@pksheeba]

Same here! If u find a solution plsxshare here😢

[@laurenparnell2483]

This is one of your best/ most useful videos ever. Thank you, especially for sharing your own specific example with climbing. I have a lot of money fears, which are trickier to ladder but I’ve been taking surfing and diving classes (I’m 41) to help condition my nervous system to fear. I’m teaching myself to feel fear and say “wow, This is exciting!” and keep moving forward (historically, fear paralyzed me/I’d freeze, physically or emotionally or both).

[@kakacufish]

Love to see you actively implementing your advice. Apart from really concrete examples of how to break down a fear, it provides amazing examples of positive self talk - something I believe many of us here sorely lack. In my head, I struggle to come up with confidently reassuring encouragement. It just sounds fake to me lol. But this video helps so very much. Peace and self love to anyone reading this ❤

[@jimmoore8951]

Great video! As a certified mountain guide with a masters in psychology I can attest to everything she says. Fear is a great motivator so I try to use it to our advantage, hence lots of exposure therapy while building skills. Love the hierarchy idea. Soloing is how I deal with my own anxiety and skill development... and empathy😬 Congrats on dealing with your fear of falling

[@michaelhayfield1791]

As someone who's been doing exposure therapy and CBT for about 7 months now to overcome panic disorder and agoraphobia, i have to say this video is fantastic.

[@littleshammrock-cb1ew]

Emma your content is my “walking buddy”… the insights you have on anger/anxiety/panic and now 5 steps to start exposure therapy. I will be doing this and look forward to connecting - maybe in a Podcast - in the future. Let me build a bit of an audience so there is something in it for you too.

[@Safe_Place_MentalHeath]

Wow, this video is such a refreshing take on managing anxiety! It's not about quick fixes or shortcuts, but about embracing a scientifically-backed approach-exposure therapy. The step-by-step guide to facing fears is incredibly empowering. It's reassuring to know that overcoming anxiety is a skill we can all develop with patience and practice. Looking forward to implementing these strategies myself. Thanks for sharing such valuable insights!

[@rachelsmename6]

This is quite inspiring. Many things that cause us anxiety aren't actually dangerous, even though our bodies may respond like it is. What you're doing can actually be dangerous if you don't know what you're doing or make a mistake on your climb, but I'm happy that you persevere and that you're able to overcome your fears of doing it with exposure therapy work. It's still a great example of how exposure therapy can help us with any types of anxiety.

[@lmtoad1397]

I am so glad i found your channel. I have been struggling with OCD and internal rationalizing over and over. Your techniques, especially the 6-pack, has helped me tremendously. I always was going for the worst possible scenario. I have been working to change my thinking. Just tonight a family member made a comment that would normally have made me spiral into a rationalizing cycle. After a brief moment of trigger, my brain automatically went into the mode of not believing the over generalized comment this person made. It is true that with time and practice, you stop going to the worst scenario, or at the very least you instantly come up with many reasons why what they said isnt true. I cant control another person's opinion, i can only control my response to knowing thats all it is....an opinion. This is the first time ive been able to control my panic that quickly. Thank you so so much.

[@toothpastehombre]

Rock climbing is an individual sport. A "competition" (see progress/growth) and development with ones self/personal abilities. Fitting analogy for the work of well being and mental health

[@rachaelgalvez435]

Wow Emma, the personal work you did for this video is awesome! The message of it is so true and so important!!

[@BobbieMcGee-sz7yo]

That was very helpful, Emma. I am trying to support my daughter, 28, who has autism and communication difficulties to manage a couple of specific fears and phobias that greatly limit her life. I have heard of exposure therapy but you clarified many points about how to approach a desensitisation programme. It was much more meaningful to see your personal practical example. Thank you - also your climbing is impressive! That is an amazing climbing wall. I wish you lots of rewarding new climbing adventures.

[@jamessawyer9018]

You have already done a video on my biggest fear. Or the thought of death. I had a therapist have me do Aversion therapy for it. And I jumped into it way too fast. And it caused me to develop other fears around it. I have such a hyper-focus on the Gorey Details now it has caused a lot of problems. There are days where I feel like the torment won't ever end.

[@carolinemiller7774]

Praying for you to feel peace soon!

[@LH-nv8un]

Emma! Thank you so so so much for this great video! I totally understand the fear of falling while climbing. Just watching people lead climb used to make me nervous. And recently, I’ve been wanting to know more of the details about effective exposure therapy, and how to do it. Fabulous information! Thank you again!

[@edwinajaneify]

This is so helpful, thank you! It seems like every second person around me has anxiety these days, so I’m keen to keep learning from you helpful ways to be a good friend and support person to them. And to help me with my own fears! Looking forward to watching the rest of the series.

[@seinfeldfan442]

Always great to watch Emma

[@tiller6750]

Emma, you are such a HERO! It was so scary watching you fall off the wall!

[@anthill1510]

That`s proof that exposure therapy works. I have a few friends who climb and I have seen them fall often enough that it stirrs absolutely nothing in me.

[@grantadamson3478]

The shear fact that she knew she could not be hurt discounts the "hero" status. A term which is overused and dilutes the courageous efforts of our fire fighters, police and war hero's. When you do something you know might actually kill you and still do it...that's heroism.

[@tiller6750]

@@grantadamson3478 I disagree. To me, the definition of heroism is when you are afraid of a thing and you do the thing anyway. Actual threat of death is beside the point. Yes, she prefaced her experience by saying that she was safe, but she was still scared to fall. There is a difference between “knowing” you are safe and “feeling” threatened. Emma acted heroically because she felt scared and she practiced falling anyway.

[@grantadamson3478]

@@tiller6750 "Definitions of heroism. the qualities of a hero or heroine; exceptional or heroic courage when facing danger (especially in battle)" You can choose any definition you like. I prefer to use the correct one. I know people who have served in the military and have had people killed beside them fighting for their country. Those are heroes. Someone rock climbing in a controlled environment no matter how scared "they feel" is not a hero just brave, perhaps. For you, a rock climber can be put in the same category as a war hero. Your choice, but the disrespect to our real hero's is axiomatic. Perhaps you have never been fortunate enough to meet real heroes and I'll bet you have never been shot at. I also think you might be confused between acting bravely and being a hero. Worth investigating on your part.

[@tiller6750]

@@grantadamson3478 it is obvious that you and I came to this video for different reasons. I came to support Emma and you came to troll. I wish you a happy and productive life.

[@fayerichards6088]

Thank you for being open about your fears in this and for taking us through what looks like to face them.

[@TheresaMarie9]

Great video as always. Can't wait for the last 3. Thanks Emma! ❤

[@loreanneparedes207]

THANK YOU FOR MAKING THIS VIDEO 😢❤

[@EmanDeMoan]

Amazing video thank you!!

[@sk_s_w]

Watched Inside Out 2 this week and loved it ❤️ It reminded me of your anxiety course in many many scenes and I appreciated your channel even more! 😭 Thank you so much for being here and making and sharing your awesome videos! ❤️

[@CandiceAM]

Thank you so much for making this video -- really helpful.

[@malwinacopa3175]

you are very inspirational Emma, thank you for those videos. I have watched the channel for a long time and can honestly say the skills you teach are invaluable!

[@julianjosephs8822]

Thank you for making this episode around fear of heights and rock climbing. I actually started climbing in 2021 as a way to tackle my fear of heights with some success but nowhere near the mastery I want to achieve. I would love it if you posted regular updates on this specific journey, not just the beginning now and the end when you send babelicious. If you could put together a PDF or course focus on tackling fear of heights using rock climbing, that would be super awesome! Excited to see more rock climbing related content from your channel!

[@Thebeach22]

This was very helpful thank you. I have a fear of heights and elevators. Face your fears they said. So one time years ago a friend and I went up to the 51 st floor of a building to have lunch on our break from work. I made it to the top, couldn’t eat much because I was so anxious knowing I had to go down again. Told myself I could do this. Positive thoughts. I ended up pacing in the elevator followed by screaming and banging on the door and feeling nauseous. I ran out of the elevator to get some air and calm down. My friend didn’t understand and was shocked at my behaviour. Baby steps right. It takes time and from your wisdom I now know I should have started repetition on lower rise floors repetitively.

[@kingofarnor1430]

Thanks for this helpful video!

[@jeremyjohnson3895]

Thanks for this video!

[@amberroberts411]

This was so good for me, thank you and good luck on Babe-a-licious 💜

[@SashaStreams]

Nice point that avoidance causes more fear.

[@goodlooking6704]

I feel physically ill while trying exposure. I feel dizzy, nauseous and fainting. Its exhausting and extremely difficult.

[@kakacufish]

Can you try to start with something on a lower “rung” activity?

[@nurefsan5977]

I can so feel you. I have performance anxiety and i feel the same

[@stewbugz5213]

The steps of how to accomplish fighting feelings of anxiety are so helpful. Thank you so much for providing this information online. I’ll be starting my steps today. Thank you!

[@WendyWahman]

I’m actively working on my anxiety around my dogs getting dirty, but this is tough to control or break into small steps to experience and grow used to. Specifically, our grass being ripped up down the mud, and then they’ll get so I can’t let them out. How do I break this down? Anyone else with extreme anxiety and anger around dirt/yard destroyed and their dogs? Thank you. Emma, if you’re reading this, I’ll be signing up for your course. You have helped me far more than my therapist. ❤️

[@samithpriyantha6125]

Eminent consultant , thank you so much for helping us to overcome mentaly related issues.

[@nicolas_-_-_]

Hello! Thank you very much! And bravo!

[@KK-wk3wk]

Emma, I have been dealing with this exact fear of lead climbing. I can second-most routes but once I am on the sharp end my fear and anxiety go up tremendously. I have also thrown myself into facing my fears too quickly, becoming more anxious and hard on myself because I couldn't do it. Small steps are key:) Thank you for this lesson.

[@EmadSaedi]

Very useful. I’m gonna start practicing this approach. Thank you 🙏

[@NancyBeaulieu]

❤ Great information. Thank you. I have kids with anxiety and OCD.

[@tinauslade2508]

Way to go! You should be proud. ❤

[@user-df2ue1tw2r]

I had GAD and I've faced fears every day for 1.5 year and now i feel a lot better, but I've become so afraid of getting sick or something serious because the physical symptoms were so damn hard and rather than feeling empowered i feel mostly weak. I guess i need to work on my confidence for this one

[@edwardmoy3901]

That is such a good illustration of the rock climbing fall.

[@s.k.mcintee5854]

You are amazing. As a teen, I learned to climb up 50 ft, using rope and saddle, in a arboriculture class. It got more difficult to be able to start a chainsaw while up in a tree. As a larger person, though, I quickly learned this was not something I wanted to do, however, because gravity does not favor the heavy body. My body was not a good tree climbing body. Sometimes the parameters of fear are built on reality. A person, for example, afraid of an abusive boss, or parent, should be afraid of them, because further exposure is truly harmful. Maybe this overlaps with good boundary management and better use of your time and energy. At every point in your life, you have to make your best judgement, on your capability and learning. You have to say yes to being afraid, say, of electing a dictator to not vote for one. You are quite right on so much in your videos, when you are afraid of rejection, after being rejected, over and over, there is an inside learning going on about how cruel the world can be to people with perception obstacles from this kind of learning. Others don't have the patience to work around your problems. You may not be the best one to speak about social anxiety, though. The socially anxious usually do not choose to become therapists. I noticed that motherhood does recalibrate your fears, I handled snakes in a museum as a 12 year old volunteer, and I understood their value in the ecology keeping down the rodent population, but while moving a woodpile with my young children, the sight of a copperhead put me into a fight or flight state that not only kept me awake all night, but with a shovel, this ecologically aware person dispatched the snake faster than you can say Jack Robinson.

[@nugusukasa734]

Well done!!

[@elenamarie48]

This was really motivational

[@ShadowLord3220]

Great content, very helpful. I would add that, if you have anxiety, stop all the caffeine. Month ago i stopped drinking tea it meant to be a little break. 3 days after i felt like 10 000 times better, anxiety dropped from 8/10 to maybe 2. It was just tea... Im still having coffee sometimes which i basicly shouldnt. Another huge help was vitamin b6 and b12. We are all diffrent, but for me giving up on tea and getting vitamin b was life changing. I also couldnt sleep, everything was making me angry as hell, and now its gone! Im sleeping so much better.

[@mamadoom9724]

Covid definitely increased both my social anxiety and health anxiety 😩 I wonder how you could do exposure therapy for health anxiety.

[@TherapyinaNutshell]

kzbin.info/www/bejne/kKLbZ2xoq8iEo9U

[@SashaStreams]

Really nice method to rate the fears and to start small 👍

[@Michelle-zn6oh]

Thank you

[@asmab1r3m6]

hello emma I love your content it’s absolutely so much educational I really wish you can give examples of how people with academic performance / test anxiety could act to fix it

[@Ericka11111]

Thank you 💛

[@bd55mohammadrubayetrahman9]

I've been following your vidoes for past couple of months and tbh, they've immensely helped me to get out of my suffering and going ahead in life ❤.I've one humble request, can you make a video on how to get out of such habits which we 've been practised for so long that it becomes very difficult to quit .

[@Taz10348]

You are totally gracefull

[@chuckprindiville1246]

this is cool.. thanks

[@Icgotmoves]

Thanks you

[@seinfeldfan442]

Anxiety will pass

[@ruthmarland835]

When? I’m now 61 and have had this since age 12. Please when might that be?

[@seinfeldfan442]

@@ruthmarland835 sorry for my wording, I meant it comes and goes so when it comes it will temporarily pass. For sure though it never truly goes away.

[@toes1213]

I have a severe bug phobia, especially bugs that fly and sting. It has progressively gotten worse each summer. I am a smoker and I need to go outside for cigarettes and it is terrifying when I do that in the summertime, I wear layers of clothes, a hood that is tied up tightly on my head, and gloves, I am scared to even look around. I also think that Im developing OCD alongside dystopia because I make sure I don't smell of anything that the hornets are wasps will find intriguing, and I wear the color white because I read that bugs are not threatened by the color white. I also live in a basement where there is a lot of bugs as well. I cannot stand still inside or outside, I am constantly switching from one foot to the other so nothing crawls on me. My anxiety lessons when it is cloudy or raining out, or when somebody is with me outside. I don't know how to deal with this, this is obviously interfering in my daily life, my quality of life is drastically diminished. I also suffer from depression and other anxiety disorders, physical pain as well. This makes things so much worse. I believe that I am in hell. I have tried therapy over and over again to no avail. I think I've been on every medication there is, antidepressants, antipsychotics, benzodiazepines, nothing seems to help anything I suffer with. I have no idea of the purpose of my existence.

[@SickMask16]

I don’t have any solutions as I’m currently struggling with similar issues. My only suggestion would be to take action to at least make your living space more comfortable whether that be spraying insecticide, sealing cracks/holes, setting traps, spreading essential oils that deter bugs, etc. Make sure to try and get enough sleep bc lack of sleep makes everything so much worse for mental illness. Stay strong.

[@vickyd7541]

Interesting, turning anxiety into excitement. I used to think that exposure therapy involves deconditioning of fear by practising some relaxation technique during the exposure.

[@Project01-up3ki]

What if one can't find what matters more than the fear... Suffering from cptsd, fear/survival has been my only motivation all my life, including identifying and getting therapy to treat cptsd. How to override this? Finding something that matters more than comfort?

[@Rhianna2023]

Hi Guys I have been dealing with Health Anxiety over a year now I am stuck in a cycle of dizziness lightheaded headaches this is throughout d day I feel I am stuck in freeze mode and can’t seem to escape as it’s so exhausting I had so many different symptoms but this one is driving me insane

[@LandOfAlexis]

I have been watching your videos a lot and they have been helpful! But I would like to know if you are speaking from experience or reading up on these things. Have you personally struggled with anxiety/depression/ocd in the past? Have you overcame it and do you believe it’s possible to truly overcome? I hope that is okay to ask. Thank you such beautiful videos ❤️

[@nickrollins7612]

Hi Emma, I absolutely love your videos. I really understand exposure therapy, but what if your fear is losing someone? This could be either someone exiting your life from a relationship or a death... it seems like exposure therapy would not work for this. What are your thoughts, or do you already have a video on this? Thank you!

[@justaset]

Thank you, Emma! Can exposure therapy be used after break up if you have to stay around that person. E.g., first you watch your common pictures, then you are watching videos, etc.

[@simonspoke]

Can you please point out which is #17 in this series. Thank you.

[@brandonarnold970]

Hey Emma love your videos. How do you do exposure therapy for things that are internal rather than external? I have a fear of anxiety or symptoms of my anxiety with no discernable triggers, it's just comes and goes as it pleases. Should I do exposure therapy for this or find alternative methods? Thank you.

[@BananaDaddy631]

Can you make a video with exposure therapy and emetophobia?

[@julieparrott8425]

Where would you start if it feels like everything makes you anxious and you just wake up like it? Made massive mistake in forcing myself to go out on open boat last week, worst panic attack for ages

[@frlfda]

I don't know if you can answer this or not, but what is the difference between a clinically defined fear of something and just really not liking something to it's core? For me, it's people. I work with people, I go to the store function through life, but I don't like being around people other than my wife and my close friend really. I'll speak in front of a group of people, I've performed, and been fine, but the concept of going out in the crowd, well, I don't like it even though I have done it... Also, good on you for your progress on the wall.

[@jimmoore8951]

@@danielpaulson8838yes! I'm an IFNJ and that sounds totally normal to me

[@countvlad8845]

Great wisdom. Fear is natural and useful, but you can also have irrational fears and unnecessary attacks. I used to fear going to Jacksonville because I thought it was ridden with crime. However, I went to a concert in downtown Jacksonville to find out it is a quaint artsy place. I have one question: can anxiety be related to the time of day? I find I have more anxiety when it is sunny or in the mornings to afternoon. At night, I become more myself (less anxious) and can relax and enjoy myself. I know cortisol can affect the mornings with more stress, but is that it? Just a question of cortisol levels? Or is there something else that can account for more anxiety during the day rather than at night? And I'm not referring to workplaces or occupations that can be stressful -- I'm retired. Just curious because nobody has yet given me an answer. Keep up the great work! All the best.

[@countvlad8845]

@-Therapyina.Nutshell Sure! Tell me how.

[@magicallyme96]

I am emetophobic and my exposure therapy was contracting a virus from my kid 🤮 even though I washed and scrubbed my hands until they almost bled. After that virus, the fear of V**** just sort of dissipated. 😅

[@mariaeugeniamarin8702]

Hi! Can you give some examples of how do you apply this technique with fear of flying?

[@janellegonzales8433]

Recommendations for fear of bodily sensations?.

[@jgilliam1955]

Can you do a video on a good therapist vs. a lousy therapist? I almost lost my wife to someone who labeled me a Narcissist. I have never met the person.

[@EnaDunatov]

Well, this video helps me see I have been jumping too much into things, but I also wonder how to notice and think of tiny steps. Too many fears builded up because of various experiences and trauma. I am afraid of my own anxiety getting too strong, ruminations and overwhelming emotions. It makes me feel helpless and if it lasts too long it goes towards despair. I had many trauma triggers in March and I am still wondering how to recover. Talking to my therapist this spring mostly backfired and made my symptoms worse. For the first time I felt pressure and too high expectations from her in the worst possible moment. When I mostly need support, hope and some tiny steps...I am wondering how to face her and talk to her again (I haven't for several weeks)? What steps to take? And what small steps to take for overwhelming emotions? I have been going to somatic therapy and doing exercises to express my anxiety and emotions. Sometimes I feel a bit better, sometimes emotions get stronger. So I feel scared and lost...and for a longer time now I felt safe to express my emotions and thoughts only with my therapist.

[@VictoryAviation]

I am a very social person and can start conversations with just about anybody… EXCEPT women that I’m attracted to, if there’s no apparent reason to start a conversation. If there is a social reason to have a conversation, it’s not bad. But that doesn’t always happen, and so I’ve missed a ton of opportunities over the years to meet someone special, because of this tremendous unsubstantiated fear. I have no idea why it is there, and I’m fully aware that the fear is baseless. Yet it is as real and extreme now at 42 years old as it ever was.

[@pksheeba]

Can you please guide how to approach a driving anxiety? I keep avoiding it everyday! I have taken this year again it as a goal but half year is already passed! Please help me

[@rowanmayfair9068]

I flipped upside down while doing lead in the gym because my foot got stuck in a comfy hold with a hole in it and stayed there while the rest of me fell 😅

[@TherapyinaNutshell]

haha yep, stuff can happen!

[@realgood4]

❤❤❤

[@emiliakenney643]

Are you saying that in two weeks, on June 10th, all this wonderful content will be behind a paid members only wall?

[@karendohner4164]

Wondered the same thing.

[@phoebe2234]

Hi Emma. Could you possibly do a video on school avoidance in anxious teens. One of mine is heading into a big exam year in September and he had a bad year in 2023, 2024. Missed a lot due to anxiety and loss of a grandparent. Any tips would be appreciated

[@joec68500]

My challenge is close social situations like attending Church, weddings and funerals with strangers in your private space. Its hard to do exposure therapy with 1x a week Church services.

[@Lucyandmestopmotion]

Hi Emma I understand problem is when anxiety started over a year now it doesn’t stop with symptoms changing now dizziness lightheaded headaches brain fog it’s so exhausting I am stuck in a cycle thinking somethings wrong but Dr did Tests and clear how do I get out of this

[@abbykoop5363]

I almost didn't watch this. I am an "all or nothing" girl...but working on it. About 35 years ago I thought I would take a crack at "curing" my fear of heights and falling. So...all or nothing style.... I went up in an ultralight, took a hot air balloon ride, and went bungee jumping. Um ... Yeah.... Didn't work. Made things worse. These days I'm scared to stand on a chair (of course I AM older now too!) and going up the ladder to clean the chimney just about makes me pee my pants. Now I have a plan to start smaller. I'd love to be able to climb up onto my roof without feeling so sick and shaky.

[@user-nr3wl9bu1q]

Do you know to raise neurotransmitters epinephrine and norepinephrine and histamine and serotonin mines are low on a urine test. How can I use this information with what I’m dealing with?

[@soso881]

It is all due to my physical symptoms of anxiety, how can I be comfortable in those? I can't seem to live fully

[@maydee3000]

it does seem like a lot of people suddenly get more scared after having kids! only makes sense i guess...

[@rhondadownes207]

Having anxiety about flying and turbulence, how do I go about exposure therapy for an upcoming 7 1/2 hour airplane flight that is over the ocean as well? I can’t afford to take multiple short airplane trips.

[@TherapyinaNutshell]

hmm, you could do the early steps of the exposure hierarchy - write out a script (I'm getting onto a plane, etc) and read that every day, watching videos of people on planes, talking with people about planes, all the while making space for your feelings instead of trying to avoid them or suppress them

[@rhondadownes207]

@@TherapyinaNutshell thank you, Emma. I know exposure therapy is a bit tricky with flying anxiety but I thought you might have some ideas. I’m working on just facing my fear head on right now since I know that that’s powerful against anxiety, but I’ll try the things you’ve suggested as well. 😊

[@MunchinYou-jy6km]

Imaginal exposure or even better virtual reality exposure might be suitable options to expose yourself to situations that are otherwise impracticle to expose to.​@@rhondadownes207

[@ruthmarland835]

I’d rather fall from that wall you are on than outer body experience!

[@HigorMatos]

Hi. Could you talk about Retroactive Jelousy someday?

[@ArtisticMysticSoul]

Start small. Thank you for that. My therapist wants to start with a level 10 activation and do EMDR on it. That's a big nope and red flag for me.

[@ashleymarie401]

What about a fear of dying? Every time I feel a pain in my body my brain automatically thinks something serious is wrong then I am in a panic or anxiety attack. Not sure which but it’s very draining and so bad on my body ☹️

[@jakiedark]

What if your anxiety is because of other people? Because it is a certainty when you get out your door you will meet assholes. People who want trouble or just do their best to a general pain? Because the only thing I can think of following this is to get comfortable getting into fights and arguments, or keeping your head low. And honestly, neither sound appealing.

[@captainprincess5943]

I can offer a suggestion, just be aware I'm not a mental health professional. First, let go of the certainty you will meet assholes. Yes, they live among us, we might not encounter them 'every time' we go outside. I love her concept of a ladder to increase exposure. Maybe start with looking out a window, maybe sit on a screened porch, or only go to the mailbox..? As far as conflict goes, it's also not guaranteed 'every time' Maybe the ladder could start with watching debates (not fights) on screen, maybe look up some examples of confrontation vs arguments, maybe role-playing over the phone to clarify the line between productive discussion vs swapping insults, and practice how/ when to disengage the interaction...? I hope this helps to answer your question. I don't know your specific situation, so these suggestions might be totally off as far as your goals are concerned. I am certain there is a way for you to overcome anxiety, even if this is not the method.