What to do with Anxiety in Your Body - Break the Anxiety Cycle 24/30

Break the Anxiety Cycle in 30 Days: courses.therapyinanutshell.co...
It’s common that when you feel anxiety, you have uncomfortable sensations in your body. An upset stomach, tight muscles, cold or sweaty palms, a headache, or fast breathing or heart rate.
Our natural tendency is to try to make these feelings go away. To run from our body’s messages, to distract ourselves, to stay busy, to avoid these feelings in any way we can or to try to force them to change.
And while this can work in the short term, or might feel less uncomfortable in the short term, it actually perpetuates the cycle, training your body to be more keyed up, more avoidant, and essentially afraid of itself in addition to whatever outside thing you were worried about. So, what can you do instead? In this video you’ll learn what to do with anxious sensations in your body.
OK, so your tendency is to escape, to perpetuate the anxiety cycle by avoiding your own body’s messages and sensations. But the more we struggle against our sensations, the worse they usually feel. That’s because we’re essentially telling our brain that these sensations are dangerous, that this feeling is going to harm us. That's not working, so, instead, let’s slow down. And do the opposite.
Let’s lean in.
Sit with it
Get curious
Soften into it.
Review Willingness
PEACE: Present, Explore, Accept, Curious, Expand
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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

[@andyg4929]

I had a spiritual experience through meditation in 2020 that showed my anxiety as a little boy(myself), outside my door in the cold wanting to be let in. He was just scared and wanted to be comforted. It was at that moment that I knew that I needed to love my anxiety, not be afraid of it. This video is an excellent reminder of that. Thank you!

[@JayCreates]

I have a similar concept that I am yet to address, could you tell me more about yours? 🥰

[@sandybowers5085]

Thank you for sharing this❤

[@dianasimms1810]

I’m interested in hearing more about your spiritual experience while meditating.

[@annavictoria7141]

Can you share also to me

[@lesliesantos8595]

Yeah exxept when its a scary thought like letting go and thinking youre gonna die at any moment. When u let go and relax. Like i hate that thought its so triggering and disturbing..and hard to work with it

[@circa1890]

The only way I was able to overcome anxiety was when I felt it coming on.. I just said, "Bring it on - give me your worst" and was surprised that it almost immediately subsided.

[@Amazing.Anxiety]

Yes!! By not fearing them, your brain stops turning on fear which in turn lessens the anxiety! ❤

[@ana-mariachirila2297]

Excellent 👏💪

[@RKusmie64]

Love this! ❤

[@phillipsantana2633]

That's right confront the fears that you'll conquer. That's what Emma is showing us.

[@sue8370]

Amazing....going to try this 😊

[@rosefenton3005]

I am an elderly sick and disabled lady, but my dear husband was my carer for years. Now he has gone, I am. Heartbroken and so need prayer please.

[@jimjam528]

Sending you prayers and my deepest compassion. Just know your voice is heard and that you're loved more than you could ever know.

[@swagmuffin3923]

You are loved and strong. Continue to make your business and proud as he looks over you.🙏

[@marrs1013]

Thank you. If the internet was was created for anything, this is it. This type of content. Everything else is just rubbish sticking to the good stuff. This is the gem amongst the coal.

[@herbjergens6350]

Totally agree 😊

[@ennuied]

I agree. The bad comes with the good.

[@valerielevasseur8674]

The idea of the body being a friend is still so hard

[@echognomecal6742]

You've already started the journey. You've made progress & more is ahead of you! If you look back, do it to see how far you've come.

[@imogensharma]

Emma!!!!!!!!!!!!!! Between this and your processing your emotions video, I have finally made peace with my anxiety and have stopped shutting down. I lost a relationship and a close relative at the beginning of this year. Usually, when things go wrong in my life, I shut down entirely - can't work, can't get out of bed, can't feel better. Turns out, I've been fighting, hiding from, and pushing down my emotions my entire life. I've been through therapy several times, and nothing has helped like your series. I'm working hard, seeing friends, speaking to family and feeling alive. And you didn't charge me a penny. You are truly a godsend and an inspiration. Thank you from the bottom of my heart. Please get memberships on your youtube channel!

[@bennozoid1]

Ditto! What an amazing human being she is. Total Healing Energy!

[@brandoncurtis4110]

My anxious sensations have always been like a tingling or pins and needles and it freaks me out cuz I can go so long without feeling intense anxiety but once it's triggered they come on full force. Learning to sit with them and not question or try to figure them out has helped so much

[@MargieHurtado-fn2gj]

Yes me too..very scary sensation for me..prayers your way may God heal you all..

[@EliBenett]

Those sensation can sometimes be due to a drop of magnesium while having anxiety. Try taking magnesium glycinate and see if it helps with the tingling

[@ryno_8848]

I didn’t think this would work but it actually did. It didn’t completely get rid of the anxiety but it lowered it a lot to where the symptoms were a bit less noticeable

[@sanekabc]

The point is not to get rid of the anxiety.

[@shirleypatrick100]

In a pandemic, seeking for understanding of my chronic pain from RA, diagnosed in 2004. My good Lord led me to Emma. You showed me how to love myself through the pain, just as you explained. I’m sure childhood trauma and more led to RA at 44. Now 63, off meds since early 2021, grateful in my healing. Thank you Emma

[@KayfabeUndertaker]

That tightness in my chest and throat are the worst part. The body sensations trick my mind.

[@anttipaasi5578]

Yes. It need lots of practice to surrender fully

[@annavictoria7141]

Same😢

[@deedavies2708]

Same

[@kevinspano7315]

My throat tightens up SO bad I can barely talk😕

[@BazukiCost]

Just put whatever symptoms, sensations and feelings under the umbrella of anxiety and know that it is just nervous system sensitisation. It feels uncomfortable but not dangerous.

[@MindBodyBronx]

Crazy how being scared of anxiety creates more of it 😮 but this helped thank you!!😊

[@scottymoondogjakubin4766]

I suffered from anxiety for years mostly while driving which was pretty scary ! Was on a few medications like xanax and prozak only to find it was a nutritional deficiancy ! Mostly a lack of folate and all other supplements ! Im now 2 years without an attack and big pharma meds !

[@claremiller9979]

How did you find out you had lack of folate? My GP did a blood test for me recently which can't back fine but I'm wondering about some of these more specific deficiencies. I want to avoid medications, my partner is pushing me to try them but I don't want the side effects

[@petermartin5030]

Interestingly I find a similar technique works for some types of pain. Paying close attention to the painful area, visualising the pain as colour, shape and variation and closely studying it causes it to fade away. I think the close attention, the opposite of seeking to avoid and escape it, switches off its strident demands to be noticed.

[@malk6277]

I am certain you are helping A LOT of people with this video: we don't get taught this stuff, even though we probably should at a young age or in school. I found your video really helpful even though I already knew what you had to impart: a lifetime is long and we tend to lose sight of important wisdom and techniques. The technique can be expanded by inviting the body region to communicate in images if it wants to, and then just staying receptive to anything that comes in. Your emphasis on not judging is important with this as the imagery often does not make any immediate sense: like dreams, the body communicates through a symbolic language rather than a literal one. So whatever the images that arrive, it is important to not judge or discard them just because they may not immediately yield actionable information. Just sit with the feeling and the image, and value the attempt at communication. Doing so will invite more, and with time, you can learn your inner language.

[@ericheisner1357]

That feeling of being all jittery and like someone is shaking ur chest and tightness in my muscles and feeling sad and lost sucks so bad

[@TheVideoMarketingGuy-is6ro]

This video couldn't have come at a better time for me. Dealing with anxiety has been tough, but your gentle guidance gives me hope. The idea of treating my body's discomfort like a cherished friend is truly eye-opening. I'm eager to practice the PEACE method and cultivate inner calmness

[@rumham7466]

I’ve been subscribed to this channel for a good while, but I haven’t really clicked in to videos. I suppose I wasn’t ready. I was in a really bad way. But I’m ready now. And this video is wonderful! Looking forward to exploring the channel more and gaining some knowledge and tools from your lessons 🖤

[@unicornmaster372]

I tried to do the "do your worst style" I ended up silent crying for 20 minutes and had trouble calming down with a constant tight feeling in my chest. I don't think this is the right method for me and I am in need of new coping methods. I don't trust the stability of the future given the ptsd and trama of losing my home and almost all of my immediate family except my brother due. It was all due to illnesses and health conditions they had. I live with my aunt and uncle and have for the past 6 years. Things just seem so scary , but I have been having great job success.

[@FriskyTendervittles]

What about actual health pains or issues? Obviously when we pay attention they get worse but for a lot of people this is such a recurring thing that ruins quality of life

[@amenhotep7704]

Thank you Emma, God bless you.

[@madeleine7887]

Today I had an anxiety attack which always,always goes to my heart; shortness of breath and heavy chest. Today was also my last trip to urgent care to check my heart. I have committed to unraveling the snarls bit by bit. Thank you for this video.

[@mbill1578]

anxiety and panic is 24 7 now...tried everything....old and alone...is terrifying

[@monicali2608]

Nothing interesting in the hood, walking , collecting or other hobbies possible?

[@genericname9024]

Neat! I've been doing this subconsciously for a while with heart palpitations. I get that sensation a lot when in a panic attack, even though EKG will show steady, low heart rate, I'll feel like a bird is fluttering in my chest. Pressing a hand to it and really just feeling what my body is telling me tends to help a lot.

[@Buttercup84]

I usually have a resting heart rate of over 100 BPM. I have PTSD, anxiety and depression but I also have a heart condition and have taken propranolol to help slow it down but it's not helping as well as my Dr and I hoped. You may want to see a cardiologist just to make sure it's not possibly from a heart condition. I've had many tests in and out of the hospital over years and different hospitals and finally found out the hole we all are born with in our hearts didn't close completely and it can mimic anxiety. Just a thought for you. I'd hate for you to have something going on that's not anxiety related. Good luck!

[@genericname9024]

@@Buttercup84 Thank you for sharing and looking out! That's so sweet and made my entire day. ❤️ I'll look into it and get it checked out. All the best wishes for you 🫂

[@estherlongmore9443]

Thank you for this. I was scrolling my feed, looking for something to distract me from my usual night time anxiety, when I saw your video. I always appreciate how calming and soothing your voice is, and this video helped bring my anxiety down quickly. ❤

[@Jake-TorukMakto-Sully]

I’m the same way. I haven’t been able to sleep the past two days because EVERY NIGHT regardless of what it seems I do. I cannot go to bed on time or at all and it has been scaring me. But I’m going to go to a clinic tomorrow and see if they can give me a new anti anxiety medication or anti depressant. It makes me feel less alone knowing I’m not the only one whose anxiety gets the worst at night.

[@estherlongmore9443]

@@Jake-TorukMakto-Sully sorry to hear that you suffer from anxiety too. I hope your visit to the clinic provides some relief. I take lorazepam for anxiety (and Zoloft and Latuda for bipolar 2, along with ketamine infusions every few months for maintenance). Lorazepam usually takes the edge off, but it can be addictive so I’m careful with how frequently I take it. You’re definitely not alone!

[@David__Z]

Can you do a video about tinnitus caused by anxiety, how it happens and how to make it stop

[@silvermine2033]

Needed this. Thank you!!!

[@heyyy1325]

it's kind of ironic how when you shift the objective from trying to get rid of the feeling or make it go away, and instead focus on simply accepting it and letting it be, and beyond that- exploring it and having love and compassion towards it, it actually makes you a little less anxious. because emotions are there for a reason- they're not meant to be shooed away, but are there for you to listen to them. unfortunately, we are taught the latter. so when we don't listen to our emotions, they only get stronger to make us hear them, listen to them. this kind of mindset shift helps a TON. thank you so much!!

[@beckymartin1810]

Thank you for sharing this!

[@RKusmie64]

I absolutely love this! ❤

[@Ralphr203]

Thank you so much for this video!

[@codybuchanan6327]

Thank you so much I needed this

[@stanronn]

Thanks that helped a lot!

[@maritescampo2674]

Thank you for sharing

[@knightmindsmeditation]

This has been helpful. Thank you 🙏

[@lalash8539]

Thank you i really needed this today😊🙏

[@EvaK28]

What amazing advice ❤ thank you

[@lori64lg]

You’re amazing!

[@marcorivas1838]

My back, chest and heart hurt every single day from my anxiety and it sucks. I've done meditation and what not but it just doesn't stop.

[@BAB2K11]

I find this very helpful. Thank you!

[@LlamaJenn]

So helpful! Thank you!

[@theonewhomustnotbenamed]

Thanks a bunch🧡

[@nicolas_-_-_]

Hi! Thank you very much!

[@Livv_it_is]

This was exactly what I needed today. Thank you so much!

[@tsaehtron]

So very helpful! Thank you, Emma!

[@xuna_b]

I love this video! Thanks for your kind help🩵

[@Kmcp2261]

Thank you, i really needed this today.

[@JennWatson]

Thanks for all your help! Your children are so lucky! Much love from N.C. ❤

[@chirokathleen]

Im glad you’re addressing this! Russell Kennedy does great vids on the “alarm” in the body. Somatic focus. It’s the only thing that works for me and I have to practice repeatedly or I fall into the trap of over thinking.

[@ScubaStace1]

Thanks for this. I've been experiencing random anxiety attacks with full blown physical sensations and my mind is searching madly for a cause..... and there is none. Five years on and I've tried every non pharma remedy..... This hit me just right and worked quickly.... Thanks. Sincerely. ❤

[@jordiereason]

Thank you from the bottom of my heart for your videos. They truly help. ❤️

[@karlenedavies6655]

Thank you 🎉

[@ArmyofLove]

Thank you Emma so much

[@nubiaflores547]

Thanks, this came at the right time

[@bri-bristhoughts9616]

Thank you. I appreciate your videos.❤

[@selmaben8442]

thanks you so much

[@komorebihouse7272]

I love this video so much. Total release for me. You are wonderful and such a warm calming presence. Grateful for you and this video!

[@user-pz9ko6dt6y]

Thank you emma

[@heyyy1325]

wow. realizing that my body is not my enemy, but that my body is my friend, was so calming to hear. I really felt safe, knowing that even in moments of hardship, I can be okay. THANK YOU SO MUCH FOR THESE VIDEOS, THIS HELPS SOOO MUCH!!!!!!

[@johnnicholls5284]

Thanks Emma, Very helpful guidance . 😊 from the UK.

[@flowersafeheart]

Yay, I love this video and it just helped me lower my anxiety that had spiked.💚

[@warlockofwordschannel7901]

Absolutely wonderful techniques!

[@dee5356]

This video is so positive, encouraging and helpful! Thank you!

[@tgray4496]

Your videos have been a God send recently. Thank you so much for this service you provide.

[@Catsmeow90]

The anxiety starts the minute i wake up in the morning. I feel so ill. My stomach hurts my ears are buzzing, and my head spins with catastrofizing thoughts. I am desperate I dont know how to stop it.

[@Arrasel]

Seems like a symptom of high cortisol. Have you tried ashwagandha? It has helped me more than xanax. It lowers cortisol and this quiets the mind. Mind chattering is always a symptom of high cortisol.

[@sandybowers5085]

You are not alone-🙏🏼

[@otismeotisme7987]

Try DMT breathing with Wim Hof on KZbin😊

[@erikafranco609]

Same I take klonopin it seems to help journal meditation music

[@tiffanycoffee3150]

I am so sorry this is happening. Something that helped me was listening to positive affirmations/meditation while I sleep. Helps me to wake up feeling more calm/safe. Reaching out to a professional to support could be really helpful. Sending care🩵

[@christinewiedman576]

This is exactly what I've been trying to come to terms with, the physical sensations that come along with nervous tension. What a wonderfully useful talk through of how to work with the sensations and not against them. Thank you!

[@the_review_lady_channel]

As someone healing from trauma and a tongue tie release (fascia tension) this is very helpful.

[@bennozoid1]

Thank you so much for this video. Your healing energy reached out and genuinely helped me just now....

[@moniquetammenga3468]

I am so happy that I saw this video on You Tube. I feel very tensed at this moment, your help comes in time. 😃🙏🌺🦋

[@reedfantastik]

This was so helpful ❤

[@dsteffanich]

You have helped me so much. Thank you for that. There's a light at the end of the tunnel now.

[@Jennaladue]

Thanks again Emma! You are an anti anxiety master.

[@AppleTY2015]

This felt so lovely. Your gentle voice was soothing to me and my inner child. ❤ Thank you 😊

[@KathleenRenninger]

Thank you. This is helpful. When I love and appreciate my body, and acknowledge that it's trying to tell me something, it eliminates the antagonism and fear I often feel when I have symptoms.

[@uniqugeekgoddess]

You have gotten me through so much these last few years... thank you so so much. ❤ ive only been able to afford therapist off n on through out the years. Having your general professional input has helped me to continue working even with out a coach. Thank you for taking the time to share with all of us. ❤

[@pvej28]

Anyone here that feels lightheaded when their anxiety kicks in? Any advice how to handle it? Please. Tia.

[@PiyushaShukla-nv6se]

Your channel is a gift to my recovery journey ❤ Such a useful video! Thank you!!

[@Silverstar257]

I love the idea of checking in with your “messengers” and appreciating them. ❤❤

[@leesmindfuljourney]

I really appreciate your videos, they have helped me feel better during times of anxiety attacks.

[@zeussatrid7126]

Thanks Emma, I've had a difficult few years (mum's mental health, bipolar and attempted suicide), my brothers business went under and put strain on the family and i was struggling with insomnia and have difficult nights now and then. I started a few therapy sessions and watched your videos and started doing things for my mental health like yoga and meditation and journalling. Man's search for meaning really helped me as well. I am just hoping my mum's health gets better but i am staying positive and taking each day as they come, although some days it's hard. thanks for your help.

[@jenileeboshoff4969]

THIS IS FANTASTIC!! Thank you so much! Definitely going to use this (and all your videos for that matter) in my group work with anxious kids in school. Appreciate you!

[@aleciaupson9977]

I have learned so much just from watching your videos. Thanks a million

[@kimchiibaby4251]

Hi Emma, I've just finished your course on How to Process Emotions and it was so amazing and helpful! Now, I'm waiting for a sale to purchase the full course for Break the Anxiety Cycle. Thank you so much, you're a life savior. 💙

[@leveece]

Wow that's a very unique way of dealing with anxiety. I will definitely try it!❤😊

[@julierasmussen8536]

This exercise was SO helpful!! Thanks for sharing your wisdom and techniques. ❤

[@thatotherjohnc]

Thank you.

[@keshiaf282]

Thank you for making these things clear, concise and straight forward. No fancy jargon or buzzwords, easily digestible. 🙏🏻

[@lindaluersen9810]

Wow did I ever need this video this morning. Thank you . What a huge gift God has given you to help others .

[@BernadetteOntong]

Thank you💓

[@bremimy277]

At the right time, Emma. ❤

[@eyemtp]

Thank you so much :)

[@samuelrodrigues2939]

Thx for this

[@chensimo2433]

Yup you are right 🫠🙌

[@wendylock5507]

My issue is trembling which I can’t seem to control, which is upsetting me as my doctor can’t seem to recommend any medication, even breathing exercises can’t help, but I do try all the things you recommend to help with other issues, bless you for your advice, ❤

[@seinfeldfan442]

Face anxiety for sure, enjoy your channel emma

[@HPD60]

This, sounds like Bobby, and beautifully said. ❤ Helen ✨

[@Neve_2012]

Thank you you have helped me

[@Theowlhawk]

❤beautiful ❤️ video, thank you 😊

[@phoebe2234]

Emma this should be taught in schools, your compassion and knowledge are helping so many people, thank you

[@freeone77]

I've been trying this and it totally works! It got me through a very difficult month, and now I use it on a regular basis. THANK YOU!!

[@SparklingDiva1111]

Fantastic!!! I did 6 areas that currently are problematic, 2 of which are chronic. Amazing what came up. I have a neck injury, had 2 accidents. Tuned in, and my neck is wide open, like a mouth, screaming and it's livid!! So much anger held there, shocking to see! Anger for not being seen as a child nor now, and me also suppressing this, storing it out of sight. Unbelievable! Other area feels chaotic, sacrum totally disconnected (OMG!) and tailbone seems to store excess anger. More than it can hold. Shocking!! Now all feel more at peace. Thank you for sharing this 💖