Thanks for this Dr. Nader. I reluctantly completed the exercise and wrote my 'horror story'. As I wrote, I realized how unlikely it was that my fear would come true based on the facts. Even in the details, I thought "this sounds very far fetched" which made me worry even less. This is a brilliant technique and has really helped. Thanks for sharing!
@DrRamiNader Жыл бұрын
I'm so pleased to hear that it worked for you! So great to hear.
@biondna7984 Жыл бұрын
Writing down my worst fears, I'm reminded, is also a technique recommended by "The Crappy Childhood Fairy," Anna Runkle, who teaches on childhood PTSD here on KZbin. I watch her videos to help me cope better with my own CPTSD. Your advice here reminds me that I've done a lot of self-therapeutic writing, and got out of the habit. Now, given that fire season here in the Pacific Northwest is going full-blast, and that my beloved mate died two years ago of Alzheimer's, as did my own father, my best friend ever is dying of cancer, and the political situation here in the U.S. is batshit, I am currently terrified of fire, dementia, cancer, and menacing dictatorship. If worry produced heat, I'd think my head's on fire! You've reminded me I need to get back into my daily writing, which did indeed calm and comfort me. I've been off it so long I've actually worried myself into adrenal fatigue. Thank you for your videos.
@saniabibi83794 жыл бұрын
Thank you sir!...I wish all people with the problem could find this channel
@guldenakdemir2493 Жыл бұрын
I have to really work on this as I am not experiencing as much PTSD symptoms but now having horrible things that may happen, like my kids and family members dying, constantly texting and calling them. This is so triggering to even think about much less write it in detail. This has left me in the past and future, NOT in the present at all.
@nilomanalo4 жыл бұрын
Thanks for the video. Will try to apply this to my situation. I lost my job and the thought of losing financial security always popping out in my head.
@DrRamiNader4 жыл бұрын
Good luck. Let me know how it goes.
@jussimatinheikki69663 жыл бұрын
Ja
@colinfolsom1383 жыл бұрын
Thank you for this! When I look up tips and tricks to stop the worrying I see the same technique “plan a time slot every day to have these worries” I feel it is counter productive.
@DrRamiNader3 жыл бұрын
I would agree with you about that. This type of cognitive exposure is different than the "worrying time" approach because cognitive exposure requires a person to think about the most upsetting parts of the worry that they usually do not allow themselves to think about.
@L-ln5fk3 ай бұрын
Very good point.
@Sparksflymich2 жыл бұрын
your videos are the best.. I am binge watching all of them to save myself from going deep in depression.
@DrRamiNader2 жыл бұрын
Thank you for saying that. I hope you're able to use some of these skills to feel better.
@kitcode78934 жыл бұрын
Thanks so much for these videos, you make the information so clear and they help a lot
@DrRamiNader4 жыл бұрын
You are welcome. I'm glad you are finding them helpful. Hearing feedback like this is very encouraging and the whole reason I wanted to post these videos.
@ycnsena3 жыл бұрын
These videos are so helpful and thought-provoking that I need to stop every now and then to take notes and review articles about the topic, took me an hour to finish this vid. haha. Thanks a lot, and please keep posting. Selamlar
@DrRamiNader3 жыл бұрын
Thank you for your kind and encouraging comment. I am very pleased you are finding the videos helpful. This is exactly why I started doing these videos. I'm planning to keep posting videos every week, so please keep watching and share with anyone you think might find them helpful. Thanks!
@ycnsena3 жыл бұрын
@@DrRamiNader I sure will Dr. Nader, thanks 😊
@bserene63283 ай бұрын
Thank you for all your videos Doctor. You are the best! Stay blessed!!
@DrRamiNader3 ай бұрын
Thank you!
@xiaoyanhe62653 жыл бұрын
I found these videos extremely helpful to get a deeper understanding for Duga's cognitive model. Thanks a lot!
@DrRamiNader3 жыл бұрын
Thanks so much for your encouraging comment. I'm glad you found the videos helpful. I'm a huge advocate of Dugas' model, so I'm pleased to get the information out as broadly as possible.
@neginpedersen15064 жыл бұрын
Love your videos, clear, helpfull and Short , thank you :)
@DrRamiNader4 жыл бұрын
You are welcome, as always. Thanks for watching and supporting this channel!
@palbau-65794 жыл бұрын
10:30 a really scary thought and I have a lot of them. They just go on and on. Thank you so much for this tool!
@DrRamiNader4 жыл бұрын
You are welcome Paloma. I hope it's helpful for your type 2 worries.
@palbau-65794 жыл бұрын
@@DrRamiNader I do everything to understand that thoughts aren't facts/reality and your information is truly helpful. Thanks a lot!
@michaelbonk34902 жыл бұрын
This was the best thing I heard since I started watching anyone or anything to do with OCD ty very much!
@DrRamiNader2 жыл бұрын
You're very welcome. Glad you found it helpful!
@andy1962ish2 жыл бұрын
Your videos are the only ones that have resonated with me and I've seen quite a few. You are helping me come to terms with my anxiety and depression ......Thankyou
@DrRamiNader2 жыл бұрын
Hi Andy - thank you for the kind words. I'm very pleased that you have found the videos helpful and wish you all the best in your efforts to feel better.
@syria57962 жыл бұрын
Thanks ,so it's all about letting that anxiety come , sitting with it , not doing anything to prevent it
@ElifArslan-l9g Жыл бұрын
thank you. i really learned a lot from this channel.
@DrRamiNader Жыл бұрын
You're very welcome, glad you have found the videos helpful.
@angelgibson33553 жыл бұрын
EXCELLENT VIDEO & it really works!! JUST LIKE ALL YOUR other VIDEOS THEY help me so much to maintaining my selfcare along with meditation & Journal writing. Please keep making your videos!!
@DrRamiNader3 жыл бұрын
Thank you so much for your positive and encouraging comments. This is exactly why I wanted to do these videos, so I am pleased you find them helpful. I don't plan to stop making videos any time soon!
@elyot40102 жыл бұрын
I'm always afraid that I will have a stomach sickness at home or bathroom problems if I leave the house. It's been 20 years since I've had food poisoning and I know that if it DOES happen again, it's not as bad as the torture of constantly worrying about it. I've had abdominal pain for about two years now, but the doctors and GI doctor can't find anything physically wrong with me. The GI doc says I have IBS (there is no physical proof of this), but I have nothing wrong with regularity or going at the "wrong times". So every time I feel this pain (which is always), I think, "Ok, well this is it. I'm going to get sick" but I never do. I am also suspect of any food I eat. I'm going to try this and see what happens. Thanks!
@DrRamiNader2 жыл бұрын
I wish you all the best. Hope it helps.
@sammetzger22353 жыл бұрын
Thank you!! Love your videos! I guess this video is what they mean when they say to “play with the stressful thought” so to speak. It’s brilliant!
@DrRamiNader3 жыл бұрын
Hi Sam - glad you found the video useful. It is quite a counterintuitive approach, but once you understand it, it makes a lot of sense. Thanks for supporting the channel.
@reazer20817 ай бұрын
Hi Doctor Rami, I made my worry script in 30-45 min, I thought the idea was to create a worry script for 30-45 min, and not to do in 5 min then repeat the same thing over and over again.
@m.n.d5949 Жыл бұрын
Thank you
@DrRamiNader Жыл бұрын
You're very welcome.
@casario28085 ай бұрын
thanks. So this technique of cognitive expression can go well too with somatic expression? (something I've been exploring, given the realization that my anxiety and depression seem to express in my body - as physical symptoms or emotional charges - and a desire to understand how to be with and accept them)
@saniabibi83794 жыл бұрын
Thank you sir!....plz make video on depression and anxiety when both are corelated...means something that is the reason of depression and also causes type 2 worry...
@learnfrenchwithme90012 жыл бұрын
Your videos are really helpful.can you please make a video on how to be emotionally stable in all the situation..I become anxious whenever my baby falls sick. Thank you
@DrRamiNader2 жыл бұрын
There's no way to guarantee that a person will not experience emotional states like anxiety and depression in certain circumstances. The key is to be able to manage those symptoms, which is what these videos are aimed at explaining. Hope that helps.
@jessie80814 жыл бұрын
I feel like being exposed to the "worry", isnt going to help me at all. This is my personal opinion. It may work for others. I dont think giving my worry "air time" will lessen its impact on me. I feel like im gonna be so sad if i write it down and its horrible and ill get more depressed. Im talking about worries that are tragic. It will probably make me fear that issue more and more. The horror movie example was good, however the only problem I find, is that in the horror movie you know the ending. You watch it over and over and you know how it will end. When it comes to worrying you dont know how the story will end. I tend to make up a bunch of scenarios in my head about the worry and how it may end. So if I fear losing a loved one, my mind will think whether I will lose them to a car accident? Cancer? Sports accident? They get murdered? Etc... in the movie example we know how the movie will end. In the worry thoughts we dont know how or IF the incident will even happen. It leaves us uncertain, whereas in the movie when we get to our 3rd or 4th time watching it we know what to expect. You also said its helpful to write out a script of the worry. So lets say I fear my loved one dying and I write out the scenario. Reading it over and over doesnt do anything for me. In fact it makes the worry even more real to me because every day I am reading it and thinking about it. I am ruminating on it. I feel like the worry will maybe even come true if I write it down on paper and put it out into the universe. Of course this is superstitious, I know. But the question we find ourselves coming back to is: WHAT IF this worry does manifest and happen? I know we have to deal with it if it ever happens. But my GOAL is to not be ROBBED of the present moments joy and fear the unknown that may never happen. Its like I'm sacrificing todays happiness for tomrrows worry that may never happen. I am missing out on todays joy for next weeks worry. Its like getting invited to a party and being Miserable at that party and not enjoying the moment because you fear that next week you are going to fail the exam at your University so you miss out on today's pleasure for tomorrow's worry. Is there any evidence that shows that writing a script and thinking about the worry and giving it air time truly helps us "deal with it" better or helps us "cope" with it? Another thing I was thinking about when you said to think about the worry until the very end, is the new worries that arise after the worry does happen. So for example lets say I fear losing my job (a type 2 worry) then I start thinking of intra-intra-worries that are inside of the worry and come after the worry may happen. So ill say what if i lose my job? Then after i lose my job, ill lose my home, then become homeless, then blah blah. So our mind takes the worry even further and conjectures more worries that are related to the initial type 2 worry. So your type 2 worry (losing the job) ends up giving birth to other worries that are deeper into the future. I call the type 2 worry the mom and the subsequent worries the offspring or "baby". Do you really think writing the script for your deepest darkest worry will even help? I feel conflicted on whether it even helps. And what do you do if the script comes true? Sorry my response was long but I want to make sure you hear other perspectives also.
@DrRamiNader4 жыл бұрын
Thank you for your thorough and thoughtful reply. I know this idea of cognitive exposure seems strange, frightening and counterintuitive, but there is a lot of research to show that it works and it targets cognitive avoidance, which we know drives these type 2 worries. This is the same process that we use in treating people with PTSD, except the trauma script in PTSD is something awful that has actually happened, as opposed to something awful that hasn't happened in Type 2 worries. These worries want their air time and will get their air time, either intermittently on an ongoing basis, or through this cognitive exposure. The idea isn't to use cognitive exposure for just any type 2 worries, but the type 2 worries that are particularly problematic and recurring. But I also understand your reluctance to want to do it and point out that it is just one tool that you can use for these type 2 worries. If you don't feel that cognitive exposure would work for you, you can still use tolerating uncertainty skills and challenging beliefs about the usefulness of the type 2 worries, as I discussed in earlier videos. Cognitive exposure is just an additional skill for those that want to use it or feel that they could benefit from it.
@George_Tropicana2 жыл бұрын
This exactly why this method won’t work for me either. The exact same reasons. Crazy that someone else thinks like me 😳
@JD-ny3vz Жыл бұрын
Not an expert but it seems like you gotta get your brain to actually accept the possibility of these bad things happening no idea how severe your worrying is but for some reason I used to have this worry and fear about my mother dying, she's not some sickly person just a random fear. What actually got me over that fear is my dad dying I know sounds crazy but, losing a parent at a young age and being able to get through it actually made me lose my fear of my mom dying. And I apply that to other things I'm worried about like say losing a job and being poor I actually will really sit there and consciously think about the thing and work at accepting the possibility of this outcome.
@DrRamiNader Жыл бұрын
Recognizing that you can cope when bad things do actually happen can help a lot with worry and always trying to prevent bad things from happening.
@catq68646 ай бұрын
I resisted this kind of exposure SO MUCH, which basically means I should do it. Did it the first time today before watching this video. I had the same reservations and reasons as jessie. And I thunk what JD mentioned is also plays a huge part.. I wouldn’t even allow the idea that it “could” happen, but that made the worries even worse. Let’s see.. nothing “worked” so far for me, so I’ll give it a try. What’s the worst thing that can happen? (haha)
@LOOBYLOOLASS3 жыл бұрын
Helpful. Thanks..
@DrRamiNader3 жыл бұрын
Glad you found it useful.
@campagnol13 жыл бұрын
Hi Dr Rami, Thank you for this video very useful! May I ask what happened to the 'putting it all together' video? The final one in this series? I can't find it and I started to watch it a few weeks back. Thank you.
@DrRamiNader3 жыл бұрын
Hi Colin, you can find all 14 videos in the series here: Generalized Anxiety Disorder and Worry: kzbin.info/aero/PLG_XiSJeP3s3uiRj-4CNEUn2qoK3mLAzD. The video you asked about is labeled #12. Hope that helps.
@campagnol13 жыл бұрын
@@DrRamiNader Thanks so much for your prompt response!
@wooj822 жыл бұрын
Hi Rami, thanks for this video..Did you know the thumbnail for this video contains a typo? Congitive Vs cognitive. Anyway, just thought you might want to know
@DrRamiNader2 жыл бұрын
Woops - thanks for catching that. I'll see about correcting it!
@ryarya32913 жыл бұрын
I identified a lot with yout cancer script as am a cancer phobic and a hypochondriac, I'll try doing that exercise, but doesn't it look like the myth that worry prepares me to the worst happening? Thank you
@DrRamiNader3 жыл бұрын
The difference is that cognitive exposure is different than worrying, because a person allows themselves to think about the worst parts of the worry that they typically don't allow themselves to think about. So the purpose of doing the cognitive exposure isn't to prepare a person for the worst, it's to allow a person to become more comfortable with the thought of the worst thing happening.
@InGreed6664 ай бұрын
How do you deal with type 1 worries though if it completely overwhelms you and you get nervous and stuff
@DrRamiNader4 ай бұрын
By challenging negative problem orientation and using problem solving skills. You can find out more here: kzbin.info/www/bejne/eajRnYKOqdOha5osi=jmxFz4EUW-Z_1hvH kzbin.info/www/bejne/nqq6dZqKnruJnLssi=-jSD6vGK49QbLrnY
@daymah.l1840 Жыл бұрын
Good morning sir 🎉🎉
@MrLucanchrist433 жыл бұрын
My worry is fear of when my mom dies because I’ve always been so close to her what to do how I will cope in life without her and also my worry is what do I do in the future if I ever am not financially able to support myself and my family do you think this will work for what I got I’m trying to find out what my worry solution is so I can pick the right therapy These thoughts come out of nowhere over and over and over and over again I try to forget about them but they keep coming back and the crazy part is they come on their own when I’m feeling good and I just freeze is the best way I can explain it frozen in fear of what if what if ok thank you
@DrRamiNader3 жыл бұрын
The what ifs you describe are very common fears and worries people have. I hope some of the worry management videos can help give you a bit of a different perspective on these worries.
@michelekurlan25802 жыл бұрын
Stressed out just thinking about writing that script good suggestion but I don't even know if I can do it
@DrRamiNader2 жыл бұрын
That's a common sentiment about this type of imaginal exposure. No lie, it's very challenging and uncomfortable.
@michelekurlan25802 жыл бұрын
@@DrRamiNader I thought from the videos that I watched yesterday ,which is when I first discovered your channel ,that first of all you had a very soothing voice and cadence and it was sort of like ASMR cuz I was so stressed but as soon as the suggestion to write it out came up I just clammed right up. But it really does all come down to facing one's fears.. facing the winds because with each storm we get through the stronger we become right ... what doesn't kill us makes us stronger well you know what I mean. Thankyou Dr. Nader👍
@DrRamiNader2 жыл бұрын
@@michelekurlan2580 Hi Michele - you're welcome. I wish you all the best with your efforts.
@michelekurlan25802 жыл бұрын
@@DrRamiNader all the best to you too thanks again I'll be watching.
@darkuser99923 жыл бұрын
Does this work if you feel the worry may partially be true or will come true?
@DrRamiNader3 жыл бұрын
It depends on how realistic or likely the negative event will happen in the immediate future. If it's highly likely to happen, then it seems like more of a type 1 worry (worry about an actual problem). This could also be a complex, or mixed worry, which I discuss in more detail in this video: kzbin.info/www/bejne/qInIeoawfLBqZ7M
@JoeJoe-vm9si2 жыл бұрын
Is there a difference between an obsessive intrusive thought and this type of worry?
@DrRamiNader2 жыл бұрын
Yes, in OCD, the intrusive thoughts are often ego-dystonic, which means they are nonsensical, repugnant or go against how the person views or understands themselves. Whereas in GAD, the intrusive worries tend to be ego-syntonic, which means that they can make sense to the person, even if the worries are excessive.
@leecoulson42242 жыл бұрын
@@DrRamiNader thank you for that differentiation, makes sense even though I struggle with OCD and GAD so it gets to separate easily
@daymah.l1840 Жыл бұрын
Great regards from dr Heera Lal dayma MBBS dausa raj india 🎉🎉🎉🎉🎉❤
@keitht15573 жыл бұрын
It seemed like My head became more tensed after doing it for a couple of days is that normal?
@DrRamiNader3 жыл бұрын
It's normal for anxiety to increase a bit at first when doing this type of exposure. With repeated exposure to a worry script, that anxiety comes down over time.
@bikramjit_mitra4 жыл бұрын
sir, if these worries often come in the middle of some important work that I am doing. In that case, these worries become sources of distraction. So how do I manage them in that case.
@DrRamiNader4 жыл бұрын
That's a difficult question to answer. In a situation like the one you described, you may want to try challenging worry beliefs, as discussed in earlier videos. However, the key idea is that worry management skills aren't something you do at singular moments in time. These are skills to practice and over time, they will help bring down overall levels of worry. It would be like asking, "How do I become physically stronger in a given moment to lift something heavy?" You can't, but the way to become physically stronger is to work out, and over time you will be able to lift the heavy object. I hope that makes sense.
@bikramjit_mitra4 жыл бұрын
@@DrRamiNader thank you sir
@DrRamiNader4 жыл бұрын
You are welcome.
@angelgibson33553 жыл бұрын
BRILLIANT ANSWER 👏👏
@nishanisha-ee9ml2 жыл бұрын
No really when we think repeatedly about worry thoughts it causes pressure feels bad ,.
@Aredd32 жыл бұрын
I have watched the videos and I like them. But my worry that I have that I really really don’t want to go through writing down is my son going through what the children in Ukraine are going through by the Russian soldiers. I absolutely flip out. I start crying and screaming and I’ll be at work! So I have no choice but to suppress it. Help!
@DrRamiNader2 жыл бұрын
Hi Amanda - sorry you are having such a difficult time with this worry. Unfortunately, I can't provide specific advice to individuals online. I wish you the best and hopefully this worry settles soon.
@Aredd32 жыл бұрын
@@DrRamiNader Oh yes, of course. I understand. These videos are very helpful. Thank you.
@ferdalm14013 жыл бұрын
I am a believer in cognitive therapy, but disagree with this particular approach.. As you said, worry is just a thought. The proper way to stop the worry is to dismiss the thought, just let it go. To keep thinking about the worry over and over only serves to instill the worry deeper into your mind. I appreciate much of you advice, but must disagree on this one.
@DrRamiNader3 жыл бұрын
Thank you for your thoughtful comment and I think you make some excellent points. The challenge is what should a person do if they cannot dismiss the worry and let it go? We know that this is the problem that people have with type II worries - they can't stop thinking about it and worrying about it. Any attempts to suppress the worry actually serve to increase the frequency of the worry (see my video on cognitive avoidance in type II worries: kzbin.info/www/bejne/pGPYZJ2mfNFrZ7M ). These worries want their "air time" and they are going to get that air time. So the point of cognitive exposure isn't to worry about the worry, but to process the emotion out of the worry through repeated exposure to the thought. Cognitive exposure is a much different process than worrying, because it is structured and requires the individual to think the worry through all the way to the parts of the worry that the person does not want to think about. This is certainly not an easy process, but it works to help with worries that a person cannot dismiss or let go of.
@g.j.p81873 жыл бұрын
No way isnt that like ruminating thought just brings on more anxiety.
@DrRamiNader3 жыл бұрын
It would seem like it would and, in the short term, it does bring on more. But that's the case with all forms of exposure. Avoidance (either behavioral or cognitive) works very well in the short term, but maintains anxiety in the long term. Exposure brings on anxiety in the short term, but reduced anxiety in the long term. And cognitive exposure is different than rumination, because a person is intentionally thinking the worry all the way through to the most upsetting parts in a systematic and controlled way. Rumination is just dwelling on certain parts of the worry and trying to suppress the parts that are too upsetting to think about.
@letsgofishingene2 жыл бұрын
Have a distressing thought? say thank you brain, but that's not helpful, I think I'll look for another
@sacredweeds Жыл бұрын
Does this really work with the clinically depressed? 😬