The Essential Skill to Regulate Your Nervous System - Relaxed Vigilance vs. Hypervigilance 21/30

This is Day 21 from my online course Break the Anxiety Cycle in 30 Days- Buy the full course here: courses.therapyinanutshell.co...
This is seriously one of the most powerful interventions I know of for chronic anxiety. It uses a bottom-up approach, a body first approach to regulate your nervous system to reduce stress and anxiety throughout the day. And it’s pretty simple to learn. Stress is a nervous system response, it’s your ANS autonomic nervous system responding to perceived threats, whether they be in your environment (dog barking) or in your head (What if no one likes me). We also have a counterbalancing response, the parasympathetic response, para as in parachute, it slows things down and helps restore a sense of calm, both in our mind and in our body. We don’t have direct control over our autonomic nervous system, but we can influence it in a powerful way.
Microtriggers
When it comes to anxiety, the stress response isn’t kicking on due to a huge immediate threat- like a saber tooth tiger, it’s turning on in tiny doses throughout the day in response to micro-triggers, tiny little stressors that we might not even be aware of. In this video you'll learn how to regulate your nervous system.
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Therapy in a Nutshell 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.
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

[@zamirkazmi5018]

I swear to God, i have never seen a therapist who gives this good advice. I myself am in therapy with a very decent therapist but Emma your techniques have helped me so immensely. Unlike others you don't talk abstract ideas, you make it it so damn practical and applicable. Love your approach. May God reward you for all the free help you are offering

[@proverbs3150]

Get to know Jesus, stop swearing to God, and you will have peace beyond all understanding.

[@Crystalquartz964]

@@proverbs3150 Take your condescending religious comment out of here, its completely irrelevant

[@brianciofani4698]

​@@proverbs3150100%!!

[@brianciofani4698]

​@@proverbs3150100%

[@Sbd222]

Same! I had a cool therapist who listened to me talk for an hour. Which was great. I learned that routine is the best way to get through a difficult time i.e. divorce but I didn’t get practical insight or techniques like I do from this channel.

[@adamrosefire]

I really like that saying in the end: life isn’t about waiting for the storm to pass, it’s about learning to dance in the rain.

[@sherryberry2394]

❤ I love this, so helpful.

[@norcalzack]

My wife has this tattood down her side 😊

[@adamrosefire]

@@norcalzack Wow! 💥

[@Encaris]

I remember seeing this quote on the wall of a restaurant when i was in a really crumby situation. I now have that quote above my bed to help me remember that negative things are based on perspective and that there is always a silver lining or lesson to a pursumed negative situation.

[@adamrosefire]

@@Encaris Awesome! Thanks for sharing.

[@jenniferfirer2837]

As a professor who has been coming home, collapsing on her couch, and watching KZbin, I appreciate this post😂 Also thankful to whatever algorithm that cause me to even see this🙏Thank you, Emma.

[@daveandjodyharrell]

Hahaha. I am one of those professors also. 😂. Thanks Emma. That was great.

[@plainjaneproud]

Thank you for the phrase "I am safe enough right now." Frequently people will tell you to tell yourself you're safe but when you have an overactive imagination you can come up with lots of reasons why you're technically not safe or could be at risk. But safe enough, is a lot more calming to my mind. I am safe enough right now to relax, or...(fill in the blank with an action I want to complete).

[@avielp]

Yes

[@wittymystic7361]

Yes, and sometimes a person is not truly safe. I've noticed that most people who tell others to say that they're safe are often living in safe middle-class or better neighborhoods. I'm poor, and it is not truly safe where I live, so why lie to myself? However, I can find moments when I can honestly say I'm safe enough. I'm usually not in a crisis situation, although I could be at any moment. Reality check.

[@clonessgirlness]

I completely agree, 'you're safe' feels like gaslighting in this world, but 'safe enough' is usually true.

[@victoriastone3988]

The reality of my life is that I am not safe. I have tried many different things to regulate my nervous system but it is very difficult when you are:poor without access to supports,have chronic illnesses, and live in a unstable housing situation.In addition I deal with multiple mental illnesses. I think this video is very exclusionary to all of us who are not part of the privileged class.

[@Martha_My_Dear]

Emma you've changed my life... you still are doing it. You can't know the extension of your work. It has been like heaven sent. Thank you SO much from the opposite side of the continent. 🇦🇷

[@TherapyinaNutshell]

Aguante Argentina ❤

[@Martha_My_Dear]

@@TherapyinaNutshell Geniaaaa ♥ abrazos desde Córdoba

[@psyclotronxx3083]

I didn't know her name is Emma

[@user-pz9ko6dt6y]

She is amazing.i have no words about how much you help me

[@craiglist483]

This master of hyper vigilance appreciates knowing there is something called relaxed vigilance! Thank you.

[@aw4724]

Dancing tells your nervous system that you are safe so dancing in the rain is great advice! Love the kind heartedness of this girl. Her humble and joyful delivery is healing all by itself. Also postural problems cause weakened energy fields which can cause SEVERE anxiety.

[@FelipePerestrelo]

That's a really great video. I'm a therapist myself and I work with somatic techniques to help people develop more awareness of themselves, reorganize behaviors and learn how to self-regulate. You video has certainly enriched my repertoire and gave me ideias to use with my clients. Thank you! By the way, putting a little bit of my experience for whomever this might be suitable: One thing that can help the grounding step is using hands and/or feet. You can, for example, after getting awareness of your body, press the feet slightly against the floor and open it softly, or caress the tip of your fingers with your thumb, open and close your hands slowly. Hands and feet have an incredible number of nervous endings and by using them consciously helps engage the structures that changes behavior patterns. Experiment with them and see how you feel. Hope this helps!

[@romyhochwald1436]

Thank you so much.

[@IrishMexican]

An advertisement came up in the middle of the bike video. It was more of a stressor than the bike video 😂

[@beverleybenjamin3648]

😅

[@LunaLaLove33]

Your 10-20 min videos are more healing than sessions of in person therapy! 🙌🏽🙌🏽🙌🏽 thank you!

[@lalash8539]

This is life changing for daily life, i have practised this and my energy levels and health is restoring. I dont rush anymore. I dont hold my breath n have a pounding heart while working anymore. Im not trying to grocery shop as fast as possible. Im not rushing. If i dont wanna be late i make sure to leave in good time. If im late for a not so important situatipn, 5 minutes of running around n rushing isnt going to help me.

[@WorkerBeesUnite]

You nailed it. That has been my biggest Takeaway as far as mental health as well. As far as simple specific habits, just not rushing when I do things has been the biggest help for my mental state. After a while, I realized that I was just rushing around so I could get back to sitting down on the couch that much faster.. and laughed at myself.

[@Heyu7her3]

It's cute til you're a chronically late person because "slowing down" means you lose track of time (even with alarms) 🥲

[@lalash8539]

Yes but I see that as a new problem to solve. Becuase I dont like to be late. So im not willing to stress and not willing to be late. That means i need to figure out how to deal with that :) for me making a plan and stickning to it and not procrastinating things like getting ready, showering making to do lists of what i need to bring with me maybe pack the day before:)) i used to be chronically late and stressed so u kind of have to break two cycles :) ​@@Heyu7her3

[@bobbyantonelli7978]

I thought I was the only one who was rushing around and holding my breath!

[@Awesomes007]

Long Covid directly breaks the prefrontal cortex and causes anxiety and panic. I was forced to learn to manually calm myself down, over and over, hours a day, for years. Best skill I’ve ever developed.

[@FantasticDrums]

I am in Long Covid right now and this is exactly what it feels. What techniques did you use and can you live a normal life again?

[@zanebutler8528]

Same here, it a skill a wish I learnt years ago. How we think is how we feel

[@daveywavey3436]

Can you point us to where you got this information?

[@lindsayh1502]

@@FantasticDrumsthere are so many amazing nervous system programs out there now for long covid recovery. Check out Rebecca Tolins KZbin channel, Your Grateful Guides KZbin channel, CFS School, Vital Side, That Healing Feeling (check Insta for some of these too). You can heal. It’s so possible with the proper nervous system work ❤

[@Awesomes007]

@@FantasticDrums I’m far from recovered. No one has truly recovered. No, my life is completely different. I’ll be lucky if I can work ever again.

[@SIC647]

I developed health anxiety, and scanning my body every 15 minutes sounds horrible. I do use grounding techniques, but they are more based on deliberately laughing (actual physical laughing) at what my brain/body now came up with. Or talking to that part of myself like a small kid: "Aww, you really want to protect me and keep me safe. Thank you for letting me know, now you can let it go." Or doing funny or silly things with my body, because the boogie-woogie shakes out the jittery feeling plus you wouldn't do a silly dance if there was any danger.

[@ishanibhardwaj421]

I love the idea of how you tell yourself that your body wants to protect you and you tell your body to let go stress 🥰🥰

[@SIC647]

@@ishanibhardwaj421 I first developed it back when I decided I was done being scared of the dark.

[@robinc4289]

CherelleThinks is a great KZbinr who talks about how to overcome health anxiety ❤

[@WorkerBeesUnite]

Awesome stuff. In the same vein, sometimes I will kind of giggle to myself and wink a little-sometimes physically, sometimes mentally-but basically react to myself the same way I would react to a little child who is nervous for no real reason

[@Bmoney902]

I do very similar things! The silly movements and talking to my brain, but next time I'll try talking to it like a child. The other night I was having bad anxiety ruminations, so I imagined my anxiety as a scary dark shadow standing in the corner of my room, which I know sounds counterintuitive, but I imagined myself dancing and singing the SpongeBob SquarePants theme tune at it with my whole heart because it disempowered it lol

[@slane_design]

Thank you! I feel like therapists would never provide this much advice and detail even after numerous appointments and thousands of dollars! You are contributing to the wellness of so many who can not otherwise afford it in a big Pharma governed industry. Thank you

[@jos.5737]

Find a better therapist.

[@slane_design]

@@jos.5737 nonexistent

[@GinaMartina2023]

“What is the perceived danger?” “I am safe enough now.” Relaxed vigilance

[@sarathguttikonda4065]

Helpful video for one who's battling depression and gets nervous and anxious at everything

[@bedlam529]

As a DBT therapist, I think you are brilliant! It is so rare to find a therapist with this knowledge.

[@EMuro-wu7uy]

I've been meditating and micro meditating. At end of day I take time coloring. After a horrible car accident I retrain myself with happy things. It helps get emotions out, journaling. Micro journaling also helps.

[@andybreedlove]

What’s micro journaling?

[@deborarita9971]

Emma, this is definitely your dharma, your life purpose. May life be wonderful and generous to you, as you are to others (and I really believe that!). A warm hug, from BR. =)

[@DocSnipes]

I love “I am safe enough right now”. I like how you used the popular phrase “Life isn’t about learning for the storm to pass, it’s about learning to dance in the rain.” and saw dancing in the rain as our parasympathetic cue. I think that’s awesome. Another thing that I think might help is for people to maintain a consistent awareness of their environment to identify problems early and decide on interventions. This doesn't mean being on edge but rather being observant and prepared.

[@dawnriddle-knowlton9932]

Yes!! To all you stated. Your videos are super helpful, also. You and Emma are my go-to YT counselors. Have watched your All CEU channel and comprehend videos eventhough I am not a counselor. Thanks for all you.

[@kirstieb8025]

but rain is a trigger for me 😂

[@ExploreToRestore]

Very helpful! I had a season of homelessness that was extremely stressful. Even though I’m back on top now, my body still needs to recover fully. “I am safe here right now!” Perfect.

[@Movingstillness]

Wow! Thank you so much, Emma. Powerful perspective! I'm in fight or flight all day everyday and so tired. Seeing them as micro-stressors makes it all make sense and is now easier to work with. You are a true hero. ❤

[@sugarfreecupcake]

Your videos have been FUNDAMENTAL to my healing of PTSD. I've been watching them for years now and have recommended your work to many people. I'm so grateful. Thank you

[@sienna.cd33]

I’d been waiting to watch your video, and I’m so glad today was the day. A new job that’s trying to make me stick 12 hours of work into each 8 hour day. I was so overwhelmed when I finished today that I literally screamed at my dogs. Not raised my voice, not yelled, screamed. Listening to you I realized that those many many triggers had built up and I was done. Stick a fork in me done. This has been going on for years. You explained it all so well. When I’m afraid I usually calm myself with two quick breaths in and one longer one out. As you were talking I started doing it. I feel like I’ve just gone from 100 down to 40 on the insanely angry level. I never correlated my anxiety with fear, even though I had a mother who physically abused me from the age of 6. It makes so much sense now. Thank you ❤

[@PhDchick]

I had a neurologist tell me to randomly tense up and then relax and then after your muscles will naturally relax. I have issues with holding tension in my body to deal with stress, which all my life is stress and dealing with problems and stress. Made such a difference in my life.

[@bedlam529]

Paired Muscle Relaxation. Gets the parasympathetic nervous activated

[@sammfabish5230]

This is called the contract-relax technique and you can use it for stretching too! First tense the muscle you want to stretch, relax it, and if it's available, maybe deepen your stretch. Paired with a good breath is basically yin yoga. Which also teaches you how to find comfort in the uncomfortable.

[@sarahstoll6577]

I am a paramedic and will definitely try to focus on relaxed vigilance on my next shift. Thank you!

[@danih7577]

Dr. Tim Fletcher does videos on secondary trauma (trauma with a little t not big T ) or complex trauma. It will help you 🙏 greatly.

[@ralitsailieva2205]

Such an incredible thing! “Life isn’t about waiting for the storm to pass, it’s learning to dance In the rain” 💜🙏Thank you!

[@randybackgammon890]

Yes and no.Trying to be happy in a shitty situation has it's limits and anyone who says it dosen't isn't in it forever.Somtimes you gotta look beyond the present restriction.At least thats been my experience this far.But good luck if that viewpoint works for you✌️

[@ajordan1847]

"Relaxed Vigilance" is my new phrasing. Thank you. ❤🙏🏾❤️

[@Jamies0n]

the quote that you concluded this video with, "....learn how to dance in the rain" was the quote that I really harped on when beginning my healing journey over 10 yrs ago... there was a time that I couldn't see a way out of my nervousness and need for substances, bad behaviors, avoidance, self sabotage, etc.. but now as today is the eve of my 40th bday those feelings are lessening day by day, and I have changed/transitioned... and the universe keeps reinforcing my positive health choices with confirmations! I really enjoyed this video, and would like to make a list of more micro grounding techniques to try! xx,j

[@JessicaDarling2]

Happy belated birthday! May the next decade bring you more and better than you can even imagine today. ❤✨

[@saragreenfield1648]

By the end of the work week, I am exhausted and need to weekend to regroup and rest. Just yesterday I was wondering if there was a better way to relax and unwind throughout the week so I'm not so beat by Friday, and you might have just posted the answer! Thank you!

[@dani88372]

This mixture of explaining the reasoning behind behaviours plus giving practical advice is really so helpful. It’s really making me feel hopeful when previously I just thought something was inherently wrong with me. Thank you so much.

[@tatianamachado1493]

I love so many things about your work, I love how you talk lightly. Your videos are so safe to me. Thank you so much. God bless. ❤

[@amenhotep7704]

Thank you endlessly for your work my dear Emma.

[@dfab2486]

Oh Emma, i hope you know how helpful you have been. You have been a true blessing for me. Thank you very much!

[@girlfriday1299]

As someone who gets wound up tighter and tighter as I go about my business, requiring periods of quiet and stillness to recharge, this is so helpful! Thanks so much! ❤

[@Snugos]

Thank you so much. I've been freelancing for many years and I noticed in recent years I've been getting more and more into a cycle of doing everything immediately and being unable to relax until it's done, but then of course there's always more. This is such good advice!

[@terryg4415]

If I can watch that video without my hands sweating, I consider that a success! Thank you for this. It is so timely for me!

[@williamchamberlain2263]

4:00 Why relaxation = avoidance = continuing anxiety 4:45 Continual practice through the day -> exercise the parasympathetic muscle 5:25 relax _during_ the situation 5:30 How

[@eryl_at_home]

Thank you so much Emma, this is exactly what I needed to hear. Being in a stressful situation doesn't mean I have to feel stressed.

[@backtoalaska6755]

Just the thought of a chime going off every 15 minutes would put me in a total state of anxiety. I don't sleep a wink when I have the alarm set. I would be in freeze mode all day every day bracing myself for the sound! Lol! :P

[@Mimi-ux1vg]

I knew exactly what you're going to say before I finish reading this comment. I'm just constantly reminding myself that it's a gentle friend nudging me. It also helps to choose a sound that sounds pleasant

[@shadowfax9177]

Same. Not only that, it would annoy the absolute piss out of me hearing a chime go off that frequently. I think I would start with a chime every hour. Up it if I can tolerate it.

[@mechanical_chaos]

I feel where you're coming from. I think choosing a pleasant soft sound that doesn't alarm your system could be crucial. Might require a bit of trial and error.

[@GreatGooglieWooglie]

That comment really stressed me out and gave me loads of anxiety

[@Burnrate]

Your body language is absolutely on another level. Even when you blink it is like an engaging separate action but somehow still part of your entire communication. Every movement is x10, but not exaggerated, it's expanded and wonderful.

[@Julie-lz5hg]

Emma, you have no idea how much you’ve helped me! Thank you from the bottom of my heart for providing A+ content. You’re changing lives ❤

[@intensivecakeunit]

You are an absolute Godsend. Been watching your videos wrestling through postpartum depression/anxiety and I can’t even put into words how much they’ve helped me. God bless you for everything you have done through this channel. Thank you so so much!!

[@TheRealMisterChopShop]

You’re an angel…. I love you, Emma thank you for always helping us.❤

[@puspid]

Thank you for making all these resources available for the masses, Emma! They really, really help me ❤

[@dlight2669]

Thank you for sharing this I'm so tired of being stressed out all the time so much negativity around me and lots of triggers in my daily work routine. Nice to know that I can prepare myself and take breaks throughout my day when I do have brakes and actively combat my nervous system wrecking havoc on my mental health. It's a great support to know that even though I cannot prevent stressors from happening I can prepare my body ahead of time to reset , strengthen and maintain a healthy nervous system. Thank you😊

[@sonjarenteria6902]

Thank you so much for this information.. you explained exactly how I used to manage my workload stress. But by me watching your videos I'm learning how to identify my stress triggers my emotions and my thoughts. Thank you very much

[@laurenwinch5720]

I can't explain how much these clips help me, they truly do. Now i can do this at work daily, yesss😊😊😊😊😊

[@cindyhavko5333]

I learn from Emma each time I watch her videos and I work in the Mental Health field. Amazing ❤

[@JayTalksinjury]

As a trucker that has 3 million safe km's and figuring out I've had 3 break downs @ work which was Anxiety so bad I've tore my back 3 times shaking . I'm off injured and meditating 2 hrs plus a day . My fear is that once back, i hope i don't return to my old self as i luv my Job.. Thank you for hope.❤.. I'll try and report.

[@JayTalksinjury]

I've been meditating and 18 days off a 3 month painkiller journey. The meditating gets rid of pain and as i have torn supraspinatus and frozen shoulder i have to do physio many times a day ..Torture @ this point would be easier . Thank you for checking in I need it as @ 55 changing path is difficult. There is something about a man losing their past physical abilities along with the 25 yr old brain that never ages . Your Faimly is Blessed to have you as well as you patients and the Channel. I'm putting in the work.. God bless

[@oldunclemick]

​@@JayTalksinjury the great thing is when you're becoming an experienced meditator you can take it "off-cushion" into other parts of your life. It was actually when driving a school bus that I learnt to do that. "Mindful school bus driving" was pretty well impossible with the kids on board but before and after the run was doable. As part of the bus driving training we were taught the Smith System of defensive driving so I used that as a framework for guiding my attention. I can't say I'm always successful at doing it even ten years later but I try.

[@Catseye189]

Can you switch to a route/company that is closer to home?

[@JayTalksinjury]

@Catseye189 i am going to do that. .. Thank you and God bless

[@JayTalksinjury]

@oldunclemick i am @ 3 min holds 1 breath . I've had people across the river where i live cheer after the 3 min hold. Life is good ..God bless and Happy 2024

[@anzaraphoenix7937]

Thank you for your time help and service. Deep gratitude and many blessings 😇

[@wilmerwilson23]

A very fascinating video, this brings back painful memories which i have been enduring. My relationship of 5 years ended 3 months ago. The love of my life decided to leave me, I really love her so much I can’t stop thinking about her, I’ve tried my very best to get her back in my life, but to no avail, I’m frustrated, I don’t see my life with anyone else. I’ve done my best to get rid of the thoughts of her, but I can’t, I don’t know why I’m saying this here, I really miss her and just can’t stop thinking about her.

[@MalcolmM.Stanton-hy4jb]

its difficult to let go of someone you love, i was in a similar situation, my relationship of 12 years ended, but i couldn't just let her go i did all i could to get her back, i had to seek the help of a spiritual counsellor who helped me bring her back

[@wilmerwilson23]

Amazing, how did you get a spiritual counsellor, and how do I reach her?

[@MalcolmM.Stanton-hy4jb]

Her name is Shelly renee white, and she is a great spiritual counsellor who can bring back your ex.

[@wilmerwilson23]

Thank you for this valuable information, i just looked her up now online. impressive.

[@morganlilly4527]

Fuckin SCAMMERS!!!!

[@barbieharmonfrith1260]

Emma, you are so valuable to me! Thank you for giving so much to this community and helping so many!

[@Tictac_Tactic]

This video was so soothing, and arrived at the perfect time for me. Thank you for this beautiful and helpful content, Emma. You have helped me so much. 💓

[@carylfontaine3640]

Hello..I'm new to your channel, and words will NEVER express my gratitude..thanku goodness I found you!!!

[@scottfitzpatrick1939]

This is spot on. The trouble i have is the modern world is saturated with stress. We are faced with 4 times the costs to make ends meet as the previous generation while making less adjusted for inflation. Basic stress management is something i am so greatful to have learned. But the world's demands are too overwhelming to ever recover.

[@bryonyvaughn2427]

Such practical habits! I'm downloading this video to rewatch every so often so I can refresh the implementation in my life. Thanks, Emma!

[@Sylar-451]

Thanks for your help Emma! So much more appreciated then I could explain here in a comment but it's meant the world to me to have your amazing information and compassion ❤ You've truly helped make life so much better for so many

[@jwalkinit]

The timing on this video for me is so perfect. Thank you, Emma!

[@anitas5817]

I don’t have anxiety but I have ADHD and my nervous system is constantly “on”. Fatigue and burnout are real. Downregulating the sympathetic nervous system is crucial.

[@xavierwatson5438]

Your an amazing individual! Every day i have been waking up feeling tense and not sure why. This knowledge and understanding equips me to overcome my nerves. I will be snapping up whatever you serve and be sure you are helping other people which is a great service to your fellow humans.

[@GreenKnight1294]

Thank you, Doctor Emma! This is exactly what I needed to hear today. I'm glad there's people like you out there trying to help.

[@iluxanus]

Amazing video, thank you for sharing. Especially the part about “we all learned to be stressed when there’s stuff to do, and there’s always stuff to do” resonated

[@michellemazzyy]

This lady is amazing. My therapist is amazing too but this lady has taught me so much and it helping me with my crippling anxiety.

[@stevec404]

I have five pages of notes to remind me of the major points throughout the video. I will refer to these notes, as I do to others, while practicing and habitualizing your excellent presentation. Thanks!

[@amberklein6893]

Watching movies/tv continues to create stress. Since the mind can’t tell the difference between fantasy and reality, whatever netflix we watch is perceived as ACTUALLY HAPPENING. Our bodies continue to internalize the stress. We CAN use the handle-in-the-moment technique you’ve taught in this video. But without the emotional high of whatever is happening in the show, the movie loses its point. It’s like constantly being reminded that Frodo is fine & “Lord of the Rings” isn’t real while watching. It spoils the experience. Which supports the idea that Netflix, movies, etc is not the best way to de-stress.

[@KaiJames44]

This is from heaven! Thank you for your simple and clear guidance.

[@skeptism27]

I appreciate the professor example - I always thought I was just broken, to feel so stressed after teaching. You broke it down perfectly

[@SDD08]

I really appreciate the time and effort that went into making this video. Very helpful steps I can to tackle being anxious all the time.

[@brianciofani4698]

Emma!! Thanks for you knowledge and ministry.

[@le_th_]

It might also be fair to mention that police officer is one of the top 10 professions of psychopaths and psychopaths are biologically incapable of being traumatized and when their life is threatened they feel what the rest of us call exhilaration instead of fear. That makes "relaxed" a psychopath's default state even when someone has a gun pointed directly at their t-box. Those police officers who get PTSD are often the most empathic, good-hearted of the LEOs. ...but I agree, creating a mental bubble around yourself and walking this world in a state of relaxed vigilance is the way to go if you can pull it off 15-16 out of 24 hours of the day. I'll keep practicing. The mantra I say to myself as I walk the hall to my office, to/from the bathroom, and to the care is this: "I walk the world with calm confidence knowing I can effectively handle any situation that should come my way". Seriously. Been doing this for months and I'm shocked what a difference it has made. (Note: I've had PTSD from a predator before, but I'm not an anxious person by nature (nor was I before the event).

[@jakevendrotti1496]

Thank you for sharing, this was so helpful to read. I'm really really sorry you had to go through that. Please continue on your healing journey, sending you a good vibe from around the world ❤️👍

[@EffectivePickyEatersSolutions]

I think that is the Best video from the series! A lot of people will benefit from implementing the advice

[@ashleylitebrite6971]

These are the best techniques for me. Thank you so much for sharing your knowlege and helping the world with your videos. 💖

[@sarahmward]

I really like that you mention the aspect that some people believe they MUST FEEL STRESSED during a stressful situation. This resonated with me because I feel like if I dont react in a stressed way then I must not care about the outcome or other people will think I don't care or if I'm not "feeling" the stress, I might not be effective in dealing with stressful situations. It's hard to change the physical response if you're thinking that your stressed out response is somehow "helping" you. Hearing this today has helped me go back to noticing these thoughts and reminding myself that being stressed is not actually showing people I care or helping me make sure everything is under control. Its just making me feel hypervigilent all of the time

[@jamesmurphy3219]

I love this concept of a bottom-up approach to nervous system regulation in contrast to a 'top-down' approach. Both are good for different situations. Top-down starting in the mind and with our thoughts.

[@daniellecarney1487]

Thank you so much! I’m going to set that timer today, especially at work. The idea of retraining the brain is fascinating.

[@ianbannister8404]

You are a revelation you changed my life and outlook for a stress free life thank you

[@sixtoomanycats9769]

I never knew about checking in with our bodies until I started trauma therapy 2 years ago, and my therapist mentioned it as a suggestion and explained it, so I tried it not sure how to do it, and when I did what I call a "body check in" I started learning more and how it works. Now I set an alarm on my phone every 4 hours per day and even if I'm feeling ok, I do them listening to some calm meditation piano or guitar music, and when I'm stressed I notice more about what my body is telling me and how to breathe and calm down. Usually I end up meditating during them and sometimes fall asleep. Thank you for this video and sharing all this info. Your videos are very helpful for me in between sessions, and I have even shared your channel and some videos with my therapist. She loves seeing the work I do in between sessions and that I shared some of my tools with her. Thank you Emma, for being my unpaid therapist.

[@NicoleGVictory]

Wow this is seriously everything I needed to hear right now and I completely can relate to everything your saying! I love that “I am safe enough right now”. Thanks for speaking your mind and truth.

[@i.s.3001]

I absolutely loooove your videos... THANK YOU for AMAZING CONTENT!

[@kyrabarr2846]

Thank you so very much for explaining it as clearly, and plainly as you did. This helps me tremendously. I am truly grateful.

[@phillydreamr]

I love you! Thank you so much for all the care and love you put into your videos. The information you share is helping making our lives so much better. ❤

[@user-mw7jn9zo3b]

Thank you! This is quality content that I can adapt as a clinician and use with my teen clients. I appreciate your videos so much!

[@polyglotmona]

I love the extra pictures and animations ❤that helps me so much to concentrate. Danke 💜 thank you 💛 gracias 🧡 merci 💙 grazie 💚 спасибо ❤️

[@ensabahnur7657]

I sent this video to my Girlfriend & hopefully she subscribes & the info helps her!🙏

[@emkaur6449]

This is fantastic. I teach my clients a version of this and it has profound results! Thank you for another great video.

[@tamaraparker2982]

I manifested this Beautiful answer❣️. Thank you and I send you so much love and appreciation ❣️

[@user-qn9rz8uh2n]

This was so clearly explained and included so many helpful ideas and practices. I am a health care professional and I will be using this video to help my clients understand and regulate their nervous system. Thanks for such a great, educational resource!

[@l3martin]

Just listening you, I am immediately relaxed - far better than R&R or other techniques that I used in the past.

[@mickywatts8177]

As always, love your videos Emma. Amazing and helpful for so many. Thanks so much!

[@steakboard315]

You have made a Huge difference for me. I am ao greatly appreciative of you!

[@NobodyNoOne1984]

I started using a vagus nerve stimulator device this year and it has really helped me with staying relaxed.

[@marilynoverton8142]

Thank you so much for all your caring and wonderful information. God bless you!

[@eghobebe9733]

Thank u. With a warm heart and teary eyes , super grateful . U change lives ❤

[@jentea983]

The best explanation I have heard so far! Thank you!

[@TeriHargraveartist]

Having CPTSD, I can see how this could help in a meaningful way, thank you!

[@jaynepictures9846]

You're such a lovely therapist!

[@lazycatdayz4ever905]

I appreciate you so much. Always learn something new! Emma, you rock! 🤗

[@tsaehtron]

I have my doctoral defense this Friday - what a great opportunity to practise this - yay ;) Thank you for all your videos in this series - they've been an important part of my preparing mentally to the defense (speaking publicly is definitely not my cup of tea). Thank you and God bless

[@timothydenman7041]

Want to say thanks. I was in a car accident and your channel really helped me come back when I was feeling extremely anxious and on edge. Great channel