How to Stop Worrying About the Future

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A little worry is okay, but compulsive worry makes us feel sick and freeze up. In this video you’re going to learn what to do when your brain just won’t shut up with all the worries about what’s going to happen in the future. I’m going to teach you one antidote for when you’re stuck ruminating on your fears, and I’ll teach you why you should never worry in your head.
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Therapy in a Nutshell, LLC, 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.
About Me:
I’m Emma McAdam. I’m a licensed Marriage and Family Therapist, and I have worked in various settings of change and growth since 2004. My experience includes juvenile corrections, adventure therapy programs, wilderness therapy programs, an eating disorder treatment center, a residential treatment center, and I currently work in an outpatient therapy clinic.
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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[@elin_]

I worry about my future sooo much. It's exhausting..

[@mntsam1930]

Same for me

[@soniamartell9220]

I can relate as well!

[@jen4um]

You need Jesus Christ that is the only way. Read the gospels and you will find Him.

[@shyaaammeneen63]

@@soniamartell9220 ​Reduce negative thoughts to have a healthier life. Its quite simple. Your breath is directly related to your mind [brain] causing negative thoughts-anxiety. For a relaxed life sit on a chair, back erect, eyes closed, be as still as possible and observe the sensations of your incoming--outgoing breath at the entrance of the nostrils for around 5-10-15 minutes or more. Don’t fight with your thoughts. Slowly the mind will relax. No deep inhalation-exhalation needed. Anytime of the day or night before sleep sit or lie down on your back and observe your breath. Stillness brings internal peace. Like me make this a lifetime daily habit to have a good life. Best wishes Shyaaam Sir. -Counsellor.

[@christinagreaves7932]

Same

[@jun10rf3]

I need you as my therapist. Lol, I worry too much about being unemployed forever and not finding a good career and being depressed and ending up on social security for ever. I need this

[@dellta5367]

Well shit living on social security doesn’t sound that bad

[@maj3732]

I have the same fears but I remind myself that I cannot control the future and now I do everything I can to educate myself and learn new skills so that I will find a good job. I also say to myself that almost everone have a job so why I wouldn’t have one too? Good luck 💕

[@craven5328]

@@maj3732 wow...I have the exact same compulsive worry, you have my empathy. I've done some research, and my experience seems to be consistent with a form of OCD called real event OCD, or moral scrupulosity OCD. I'm looking into exposure and response prevention therapy.

[@ruth6833]

@ jun10rf3 Everyone has potential and something to offer !!😊 Be patient, especially with yourself, gently turning your attention away from worry to focus on your strengths, explore your passions and skills...and opportunities (eg volunteer work experience?) will open up for you, leading into an occupation you love. There are incredible people all around just like this Amazing lady here doing therapy in a nutshell ☺ Rooting for you !! Youve already taken the most important step...reaching out for support !! Best of luck 🤗

[@maj3732]

@@craven5328 thanks for sharing! Good luck 💕

[@Psych2go]

Hi Emma, keep up the great content! :)

[@williamnjagi2388]

I second this!!!! THANK YOU

[@luna-mt7sf]

Hi psych2Go :3

[@anak_kucing101]

That's some showdown.

[@atreyashetty7215]

Hey i know u

[@stillwithu_V]

🌱 ☺

[@honeypop9964]

i often miss my childhood and realize how much ive changed and how much will happen in the future, i become fixated on the thought of my mom passing way because we're all getting older... this anxiety controls me everyday. but im trying my best, for myself, for my family and for my future. thank you for uploading these videos, im taking every little step i can

[@kellydeily4593]

Honey Pop I think about my mom passing away every day, multiple times a day. She is 74 and has a host of health issues. I am obsessed with these thoughts and also I think about death constantly. I have a therapist and try so hard to beat this. I am crying as I type this because I’d give anything to stop grieving and feeling sad and anxious all the time. My mom is still here and I’m so lucky. Many people have lost parents and mine are still here. I wish you the best!!!

[@wtfisthisshizz]

@@kellydeily4593 I know it is difficult to think about our loved ones passing but try to cherish everyday with her and take it day by day. Sending you love and light! Mothers are a truly a gift.

[@kellydeily4593]

@sage thank you for the encouragement!!

[@Headspace101]

Totally with you on this. I’m currently going through an obsessive thinking phase, crying all the time and missing the past. My mum and dad are still alive but are 80. I constantly worry about them, my kids and grandchildren. Horrendous

[@kevinkeller5596]

I thought I was the only one who spends all this time worrying about my parents passing. Thank you for your honesty!

[@TheM0nsterX]

Its always the overthinking that is the problem, 99% of the time the situation isnt as bad as i make it to be. I had an interview few days ago, the build up was FAR worst than the situation itself, the stress caused stomach and sleep problems, and the only things i was focusing on is the worst scenarious. I hope i can learn to control this more, cause ive been like this my whole life. I hope everyones have a nice week and stops this useless and ruining thinking :)

[@AverageJoe1006]

Same. But my stomach problems Come from poot diet and anxiety also .

[@speedypete3725]

97% OF WHAT WE WORRY ABOUT NEVER HAPPENS.

[@sanhara2747]

💯 truth

[@oxfordhappy]

I spent some time writing down my worries every day and nothing was as bad as I’d feared but this didn’t seem to stop me.

[@janetownley]

“Overthinking” - such a trendy word for an age-old well-known problem. It’s not a disease, folks

[@magicstix0r]

“Therefore do not worry about tomorrow, for tomorrow will worry about itself. Each day has enough trouble of its own.”

[@rhemastewart9750]

❤❤❤

[@HopeLives2012]

Amen

[@spencermccraven3434]

This was such an answered prayer. Struggling with intense health anxiety and fear of a bad diagnosis (cancer, aneurysm, blood clot, covid, etc) and the spiraling has been hard to avoid. Going to try this technique when my mind starts going there.

[@avamiller2325]

with you also!

[@carliwells]

Me too

[@faith_over_fear8896]

My testimony here, I turned to god I'm not letting go. He has taken the fear and anxiety away. He says Fear not 365 times in the bible. He gets us he loves us. Just seek him and he will bring you to the truth and give you peace

[@gabymorketchup5045]

kzbin.info/www/bejne/sJi5g3iKnaaJZ6M ❤️🕊

[@pas_du_tout]

I'm late, but I am going through the same things. Guess what? Being constantly worried messes up your immune system. It happened to me. And I got sick, not Covid. So I'd advise you to try to put the effort from worrying into taking care of your mind and body.

[@boygrapes]

Tossed and turned staying up at night worrying about my future career, student loans, my relationship, and other things and this video was a huge help! I really appreciate you and you’re positive message, especially the different between helpful worry and unhelpful worry. Great video

[@MindVersusMisery]

Hi Emma! I just want to acknowledge the fact that you make an excellent job with helping people and making this world a better place. Your channel has been a huge help for me both in my private life but also professionally. And this deep dive into different psychologic methods is so valuable since it isn't taught in school, and yet our quality of life can often depend on us knowing these things. I wish you much love, happiness and joy in your life! Thank you so much for being awesome!

[@TherapyinaNutshell]

Thank you! Let’s make the world a better place together! It sounds corny but I really mean it!

[@MindVersusMisery]

@@TherapyinaNutshell Maybe it sounds corny, but it's true! I'm on board with that!

[@bricktea3645]

@@TherapyinaNutshell I imagine myself doing or saying the things that I need to do to win the situation and then I feel kinda good but my mind plays imagery that makes me feel helpless twice as much, sometimes I feel good most times I don't. I try to convince myself of good things but most times I fail.

[@ruth6833]

@@bricktea3645 its good you can see how mind plays imagery ...it shows great awareness. When we're growing up, we aren't always shown or taught not to believe every thought that pops into mind but thankfully wonderful people like Therapy in a Nutshell and things like mindfullness are now available to us online so you (being on this site) are definitely on the right track! Rooting for you 👍

[@bricktea3645]

@@ruth6833 thanks

[@arsonfly]

I feel the same way all the time. Fighting off panic all morning now. It felt good when you said he was also sick to his stomach because that's what I'm feeling.

[@zuzu_1]

I was just panicking about my future and opened KZbin and saw this ❤️. Thanks so much for your videos Emma, they really give me hope.

[@suhr04]

My anxiety and depression has crushed my ability to remember, think clearly, and conversate with those I love as well as anyone in general. This causes imense fear of any future.

[@traildarling2777]

So helpful how you distinguished between productive worry and negative worry. I’m learning how to reduce fearful and paralyzing thoughts that keep me from new and wonderful opportunities. This type of content encourages me to believe that I can realize those irrational thoughts are not the truth and not based on anything real. Thank you!

[@gettingthere7778]

My thoughts are so crippling, I wish I could find a way to look at them differently

[@George_Tropicana]

Never thought of my obsessive worrying as a habit 🤯 thank you so much for this video 💜

[@Raminakai]

A very addictive one!

[@dvdv8197]

I worry wayyyyy more about the past and that's even more useless because YOU CAN'T CHANGE THAT!! 😔😔😭

[@kiwiicy]

I was once like that but I realized: that was exactly what I wanted years ago. Now I wont repeat it. So no regrets.

[@geoffwalker11]

Try EMDR

[@MrTrollbaby]

You can never worry about the past. You can only worry about the future. We regret the past. Resent the past. Feel guilty or ashamed of our past. Its not worry that you are experiencing. Do more inner exploration and find out more about your emotions and which ones are connected to the right titles of explanation to help you categorise emotion with experience. Good luck

[@dvdv8197]

@@MrTrollbaby thank you!

[@victoriaporsiempre]

that is depression, i hope you can find some help

[@laurahill6321]

I’ve just realised that every single thing I’ve ever worried about has never happened 🤔😂

[@JustMe-ob3nw]

I wish my worries about the future involved getting lost on Campus or failing my classes.... can we have another video talking about the same subject but involving some real life, hardcore motives that make real people freeze in their tracks, like getting old and having no career, no retirement funds, no security net ..etc?

[@deegir3354]

agree - lightweight examples can add to some people's anxiety. Yes - we can extrapolate, but still would help to have more serious concerns addressed. Also not assuming that we can just all turn to a "support network" !

[@Kaleidescope66]

I have been married for 34 years. The political climate has affected my closest relationships and my husband is a person I no longer know. My business closed in April. I am now getting divorced and starting a new career. I am a bundle of anxiety! I would like to hear something about how this past few years has affected people. I am in a new world, on my own with a 13 year old. Starting a new life, I don't want, at 54.

[@zzc8505]

Just Me. Exactly These ridiculously insignificant examples like the one she mentions here are only irritating. People are facing real, frightening scenarios like the ones you mentioned and even worse, and all she could use was some teenager's typical teenage stuff.

[@zzc8505]

@@juliebabbitt7211 your pop-psych cliche isn't working, can't you see? Your pop-psych crud is even worse than the teenager example she brought up in the vid. Try your pop-psych questions on someone who lost their livelihood last year, or whose family fell apart, or who are dealing with abuse and crushed life. Moron.

[@tanhome7]

My worries don’t involve things that I necessarily have control over, so that’s where the anxiety mounts to it’s greatest. You can’t just get through it with a map because real life issues that are gigantic need to be solved by money or relying on help from others which not everyone has access to. Stress, anxiety and worry involving huge life issues at mid life are so different than a student’s worries. Like one comment mentioned, political climate, marriage, retirement, career, friendships etc are enough to make people end their lives. This needs to be addressed because deep breathing isn’t enough

[@eagle7757]

For God so loved the world, that he gave his only begotten Son, that whosoever believeth in him should not perish, but have everlasting life. John 3:16 KJV, Jesus Christ is the only way.......

[@Vintagebeliever]

When caring for your parents this is not so easy.. You worry if you have a future. :)

[@cyyoung9175]

Dont forget to" put yhe oxygen mask on you first." Take some respite time or you can do damage to your own health and who will that help . Good luck. Been there.

[@aayush1123]

Had the same thing with me but i learnt how to cope with it after becoming an adult..... It really can be super exhausting

[@e-t-y237]

Something I've long noticed about worry, being a worrier myself, is that the experience and feelings of worrying are WORSE than if the dreaded event happens in reality. There is something sickening about worrying worse than even real life bad events. Kind of like the real event hits, and you deal with it ... you have reality on your side in a sense. But if you are only worrying and imagining the negative event, you don't have reality on your side and there is nothing you can do. What do you think?

[@nothando_bree]

This ties in so well with a quote from a stoicism philosopher that I read recently that says, "There are more things in life likely to frighten us than to crush us. We suffer more in imagination than we do in reality."

[@lucylight176]

V well put. I know what you mean

[@RobGravelle]

YES! The imagining is always far worse than the actual event! It's like Y2K, usually a non-event!

[@israelaviles8909]

Try to bring yourself to the present time

[@TheDhammaHub]

Meditation helps so much with this. It either allows you to interrupt all this self-talk and if that doesn't work, it allows you to be far more accepting of it =)

[@TheDhammaHub]

@@pratikkabade Most of the time the breath, but there are a good 40 classical objects that help you stay present. It's best to choose the one your mind most easily sticks to

[@TheDhammaHub]

@@pratikkabade I use the breath and the feeling of a smile when more concentrated!

[@life5161]

It ALL started falling apart for me on 3/19/2020 when I lost my job. My life has been in a downward Spiral ever since. Just terrible I say.

[@gulsguls8488]

Allah ordered us to pray 5 times a day. Just like prophet Jesus did. But since non muslims don't know about praying they missing this important step out, their bodies feel like they need something and you start to fill these spots with yoga or meditation. It's scientifically proofen that praying like your creator has ordered you to do is a great benefit for your body. May Allah guide you. Your creator knows his creation the best. And he doesn't need your prayer, but you need it.

[@laurak5196]

@@gulsguls8488 non Muslims pray too just fyi. Best to you and yours.

[@sherryloveshiking2175]

Great video..but this is helpful if you have normal worries..I have obsessive scary what if worries.

[@Mark-pp7jy]

In the world of addiction recovery, we call this "living in the wreckage of the future". Simply put, "worry" is the absence of a "spiritual condition".

[@bitterapple]

I'm more at peace with my own mortality and those of my loved ones who are still here, but I am constantly worried about what is going to happen with my country and the world. I feel so sorry for the people and animals who suffer every day and I am anxious about what freedom we still have that it will be taken from us. I was raised in a totalitarian country. I try to tackle these fears with meditation, prayer, practicing love and compassion, but it keeps coming back.

[@dherman0001]

Coming from a totalitarian country, I understand how anxious you must be of the leftist takeover of societal narratives.

[@jimspencer4413]

@@dherman0001 or by crazy wingers, either, huh, mr. individual, as lately they seem a lot angrier, and wave guns around at their (unarmed) fellow citizens like crazy people

[@dherman0001]

@@jimspencer4413 Yes, the Antifa and BLM leftists are violent groups. Shame they get a pass from the media.

[@jimspencer4413]

@@dherman0001 I’m not gonna argue with you. I don’t watch fox, & have a different view of political risk.

[@dherman0001]

@@jimspencer4413 You have a right to be wrong.

[@SpecterNeverSpectator]

I am afraid, I have no better way of saying it, I have hard time sleeping because I can't stop thinking "I don't want to die" "I don't want to lose people I don't want them to suffer of leave forever" for me the fact that there will be a point where I will never be able to see them again, that at any point there will be just gone and i can do nothing about it, that at some point it will come to an end, it is such a basic thing but I can't stop thinking about it, I don't want that to happen, what will I do once it happens, I can't imagine living without them, I know I have too, but i can't stop thinking about it, at day for me this isn't even a thought, but at night, when I have to sleep I find myself staring at the ceiling, thinking, and I cannot stop, I don't want to keep thinking about it but the silence, it makes me see every worry there could be, the only thing I ever did to avoid it was well to distract myself, go do something like well watch videos.

[@willieluncheonette5843]

"Tomorrow never comes... and when it comes, it is always today... Maturity happens when you start living without hope. Hope is childish. You become mature when you don't project hope into the future. In fact, you are mature when you don't have any future; you just live in the moment - because that is the only reality there is. In the past, religion used to talk about the hereafter. Those were the childish, immature days of religion. Now religion talks about herenow; religion has come of age. In the Vedas, in the Koran, in the Bible, hereafter is the basic goal. But now man is no longer that childish. That sort of God and that sort of religion is dead. It was a religion of hope, it was a religion of future. Now another sort of religion is asserting itself all over the world, and this religion is about herenow, the present. There is nowhere else to go and there is no other space and no other time to live, only this space and this time, here and now. Life has to become very intense in this moment. A man who lives in hope dissipates life. He spreads life; it becomes too thin. And when it becomes too thin, it is never happy. Happiness means intensity, tremendous depth. If you spread your hope into the future, life will become very thin. It will lose depth. When I say drop all hope, I mean be so intense in the moment that there is no need for the future. Then there is a turning, a transformation. The very quality of time changes for you it becomes eternal. What can you do with hope? In fact, what can you hope? You cannot hope for the new. You can only hope for the old, that which has happened before - maybe with a little modification here and there, a little more decorated. But hope is nothing but past: you have lived something, you have experienced something, and you again and again hope for it. It is a repetition; it is circular. We remember only something which has remained incomplete. Mind tends to complete things. And you have so many incomplete experiences; they go on being projected into the future. The past is gone - now there is no way to complete them in the past; and the present is going out of your hands fast, slipping, so you don't see any point, any possibility to complete them in the present. The future is long: you can project - this life, another life, this world, another world - you can project eternity. Then you are at ease. You say, "I am not at a loss; tomorrow is there. There will be another life." But by and by, you are getting trapped in a wrong pattern. No, hope is not the right thing. Live in the present so deeply, so completely, that nothing is left. Then there will be no projection. You will move very smoothly into the tomorrow without carrying any load from today. And when there is no yesterday haunting you, then there is no tomorrow. When the past is not hanging around you, there is no future. Stop postponing. And who knows what the future is going to reveal to you? There is no way to know about it. It is an opening; all alternatives are open. What is really going to happen, nobody can predict. People have tried. That's why people go to astrologers, to I CHING, and to other sorts of things. I CHING goes on fascinating people, astrologers go on influencing people. Astrology still seems to be a great force. Why? - because people are missing and they are hoping for the future. They want some clue to know what is going to happen so they can arrange it that way. If you know something about tomorrow, I think you will not live today. You will say, "What is the need? Tomorrow we will live." Even without knowing anything about tomorrow you are doing that. And tomorrow never comes… and when it comes, it is always today. And you don't know how to live today."

[@katielear6570]

Love this! The guided imagery example reminds me of a time in grade 10 when I had a simple chemistry class. Picture this: Its the first day and I'm running a little late because of my bus. I get a seat on the far right side of the room, directly in front of the teacher's desk. I'm a little bit nervous because I don't have a lot of friends in the class, but I'm excited because chemistry is one of my favourite subjects. Once class gets settled, the first thing my teacher does is do an activity where we basically say everything we know about chemistry (a class brain-dump kinda thing). Everybody's shouting out random terms and stuff, the teacher is surprised on how much people know, and I'm just sitting there feeling this deep pit of despair open in my gut as I realize that I don't know any of this. I leave that class feeling horrible. But later that day I realize something - I love chemistry. Not only that, but my teacher was one of the nicest people I've ever met and I loved being in her class. So I made a promise to work incredibly hard and put in the work needed to do good. First thing being downloading the periodic table song on my phone to listen to on the bus. Whenever she gave worksheets I would do them several times for practice, and I went over my notes religiously. Over time I developed a passion for learning chemistry and ended the semester with the highest grade. I am now finishing my first year of the IB program (grade 11), and am taking Chemistry Higher Level and loving it! This showed me that even though at first things might seem impossible, if you take the time to work as hard as you know you can and find a passion for your work, you can do anything. Kudos if you've read this far and I hope this inspires you!

[@bronxgirl712]

Your videos are always timely and super helpful for me. I tested positive for covid Monday and my mental health has been an absolute wreck ever since, especially since I already have a diagnosed anxiety disorder before this. The what-if anxiety has been worse than the physical symptoms so far 😩 My anxieties are less concrete than the ones in this video, but I am coming away from this with some good strategies for how I can work through this still. You're very much appreciated, thank you for the wonderful videos!

[@Bloogly89]

Could you make a video about how to deal with a hyperactive mind? Sometimes I find myself thinking about too many things at once, like I'm trying to work from home and I end up thinking about some personal problem, distraction with my phone, etc.

[@clark7894]

Wow, sounds exactly like me! Hopefully she'll make a video.

[@taniluhc5937]

Hi! I would highly recommend you trying mindfulness meditation! It’s one of the best practices scientifically proven to reduce anxiety in so many ways. It’s helped me to stay present and learning to recognize when my mind is going fast than the moment present. Good luck 🍀!

[@reallifepsych3309]

Such an important topic. Understanding that some things are out of our control (and that’s ok), is the first step.

[@jillwagner7118]

Woman! You are amazing! I so appreciate these helpful posts. I tried some of your suggestions for stopping worry at bedtime (from another one of your posts) and it has been helping me. When I start to worry, when I should be sleeping, I tell my brain. Not now brain! This is my sleep time. We will deal with those worries tomorrow, during the daytime. For some reason, this works for me!! Relief. It’s wonderful to be able to get good sleep again. Thank you for all you do.

[@Michellesvintagelibrary]

Anyone here because of worrying about the future cost of living in the US? Owning a home? Retirement? Health care? What I got out of this video is that I should solve each cost of living issue one by one and explore the options, rather than just say “there’s no hope” and give up trying. It’s overwhelming to do that though, so I don’t think that’s going to work for me that easily. I could ruminate for days about this kind of stuff. This video is more for specific anxiety producing situations maybe. 🤔

[@EB-gt1pq]

Dave Ramsey… look him up on how to budget

[@Michellesvintagelibrary]

@@EB-gt1pq I watch him, thanks. I just wondered if anyone else sees the future the way I do. It looks really bad based on everything I know. And that stresses me because I’m pretty certain it’s going to be economically awful. Like ten years from now I think we are going to be living in a whole different society. And that’s scary. Even with Dave Ramsay’s good advice. I wish I’d found him sooner!

[@mlalch7026]

Do a video for those of us who ruminate on past errors and what we perceive as negative experiences. Please

[@lawrencemckeon6802]

The greatest resource is resourcefulness. Don’t worry about being worried. Obstacles are there for a reason.

[@erinharris1378]

I am currently a college freshman and dealing with my anxiety has made me terrified to go back to campus even though i was there in the fall. I keep having constant breakdowns about failing classes and being too anxious, literally had one right before watching this video. so thank you for describing exactly how i feel in the first minute lol

[@shyaaammeneen63]

Erin, If possible do some public speaking courses. Avoid comparing with others. ​ @Jay Byrd Reduce negative thoughts to have a healthier life. Its quite simple. Your breath is directly related to your mind [brain] causing negative thoughts-anxiety. For a relaxed life sit on a chair, back erect, eyes closed, be as still as possible and observe the sensations of your incoming--outgoing breath at the entrance of the nostrils for around 5-10-15 minutes or more. Don’t fight with your thoughts. Slowly the mind will relax. No deep inhalation-exhalation needed. Anytime of the day or night before sleep sit or lie down on your back and observe your breath. Stillness brings internal peace. Like me, make this a lifetime daily habit to have a good life. Best wishes Shyaaam Sir. -Counsellor.

[@ltm8166]

Wow i just tried this and its like a balm for my mind. Just writing out a worry and imagining it going well in a balanced and measured way has made me feel so much calmer. I know it will take time to sink in and i will need to read it alot to take effect but it feels like a powerful tool. Thank you for sharing. Im looking forward to trying this with other things that worry me

[@johndeal4381]

My neighbors pracitice dep breathing. That's only when they're pulling a drag on a cigarette.

[@JohnSmith-ns6dp]

Who would be worried about something they can control?

[@michelleoseguera8793]

Anyone with anxiety.

[@marywidener1409]

So very very helpful! I get caught in chronic worry and I’m trying so hard to get out of that pattern. With God’s help and doing the things that Emma suggests I am hopeful to get through this ♥️🙏🙌

[@IM-ep1be]

I always procrastinate on taking decisions because it makes me anxious about future.

[@stu9172]

Such a helpful video, I lost track how many times I paused to write down essential notes. I just can’t seem to shift these panic attacks at the moment, Emma is genuinely a guardian angel, and I’m not even religious. Rest assured I will be putting these steps through there paces. If anyone else is suffering Please don’t give, work on be positive, Emma’s videos are relentless - an example to us all. Good luck 😊

[@juliefitzgerald-frangos2211]

From one therapist to another, you are doing some great work here! My biggest worry at this time is the state of the country and the world and how the future looks. Pretty much nothing feels within my locus of control on this topic. I can’t change what politicians are going to do (on either side ) and the seemingly constant fighting back and forth between people. My mind loops around and around with worry and it’s obviously not productive. Any creative ideas on a script for this topic? I feel like I’m too far in the loop to come up with much that’s within my control . Any ideas from anyone would be greatly appreciated and I wish everyone peace and love ❤️

[@lila3372]

Felling in a similar spot here. I think that the mere thought of you being able to do good and help even just your clients in their daily life is key. Taking a step back into your local community - what can you do there and where could you have an impact there to change said issues. This global, very connected 'community' that is the online world is just too big to cope with for most anyone and everyone of us. Take an extra step back and look what's immediately around you. The closer to home, the more local, the more intimate, the more of a chance you'll have at regaining your locus of control.

[@M1m1i1]

I support lila's suggestion. And on top of that, I'd recommend thinking about how little your life is directly impacted by politics and what's going on globally. Sure, you have no control over that, but the things you can control do have a far greater impact on your life and the lives of others.

[@renzo_kookin4208]

@@M1m1i1 all those business owners who had their buildings torched and looted by BLM sure had their life affected by politics. i would have agreed with you 10 years ago, but now, the government is increasing its grip daily, and innocent bystanders tend to find themselves being attacked by leftist thugs much more often these days.

[@constantdarkfog49]

I'm one for worring about the problems facing our world. I find saying a prayer is the best that I can do, God hears and helps us. 🙏

[@vannieq832]

Hi Emma! This is exactly what I need and it made me feel like I was having a 1-1 therapy session with you. You are such a blessing! Thanks for your generosity in sharing these kinds of contents online. Now I need to start utilizing this technique for my health anxiety.

[@EastCoastShorts]

Worrying is like paying a debt you don’t owe.

[@dimlighty]

I've just watched till 1:32 and let me tell you, that young man she is talking about is literally me! I'm in high school currently, will graduate next year and I'm so panicked at the thought of moving out of my hometown, away from my parents. I'm so worried about if I'll be able to make anything good out of life, if I'll be able to find a well paid job after college, I'm even worried about to what to study at college. After watching: Thank you for this video. I'll try to do as you say, I feel a bit better now.

[@ryan2130]

You don't have to worry (fear) about anything. The Bible says don't worry about anything, pray about everything instead. The Bible says only think of the things in Heaven and not the things on earth. It says to be spiritually minded is peace. You may feel like you need to worry about things, but you don't. If something causes you fear, don't think of it. You can have peace all your life, but only by doing what God says. Happiness depends on your thoughts. It has nothing to do with material objects, making money, etc.

[@lovelife07o7]

I don't really think you get it.

[@muminabegum7466]

I’m always finding myself worrying about the future. My biggest fear is how I’m going to be treated by people and whether I should speak up or stay silent when I get negative comments being thrown at me lol! I feel a lot better when I try and talk about it with a family member or a friend.

[@victoryperseverance2755]

same here . I fear what would people would say/react if i make a mistake . can't help but to get anxious whenever thinking about it .

[@shyaaammeneen63]

@@victoryperseverance2755 ​Forget others. Take care of your life. Reduce negative thoughts to have a healthier life. Its quite simple. Your breath is directly related to your mind [brain] causing negative thoughts-anxiety. For a relaxed life sit on a chair, back erect, eyes closed, be as still as possible and observe the sensations of your incoming--outgoing breath at the entrance of the nostrils for around 5-10-15 minutes or more. Don’t fight with your thoughts. Slowly the mind will relax. No deep inhalation-exhalation needed. Anytime of the day or night before sleep sit or lie down on your back and observe your breath. Stillness brings internal peace. Like me make this a lifetime daily habit to have a good life. Never be constipated poor gut health affects the mind. Best wishes Shyaaam Sir. -Counsellor.

[@pamravenscroft4829]

I love your content! Do you have advice for people anxious about their health but because of a chronic illness or other diagnosis?

[@bronwynknox3605]

I'm incredibly worried about going back to uni! So this was a great video. Some people might think it's trivial, but i feel my whole future is pivoting on my degree. The idea that I can choose to imagine something nice happening is revelatory. So often, I deny myself those positive thoughts about the future to avoid disappointing myself.

[@Twalzz]

Same here! How are you doing now?

[@bronwynknox3605]

@@Twalzz Hello :) I went back! I had my final exams and i finished my degree, now I'm so so proud of myself for sticking at it. I still have anxiety but yes it is nice to imagine a positive future.

[@ixthstep]

I don't even understand how this video feels so helpful for me Maybe it's your calm voice and the step by step explanation Truly an amazing helpful video that made me cry Great work 👏

[@brendenfullmer1052]

I love your video! I have recently been telling myself when I am anxious that it is okay to take risks, and to try things new. I often worry about things not turning out perfect, but intentionally taking opportunities and making opportunities to take safe risks helps my brain to understand that it doesn't need to know the outcome of something before I commit to it. It is okay to take risks.

[@allieshaw2531]

You really are amazing at breaking things down. So glad I found your channel 💕

[@craigsworld70]

Just started watching, it is always great to see someone who truly values their purpose

[@SarahMichelle777]

I am sooo worried about the future that it makes me sick to my stomach. This upcoming school year I have some particularly big challenges coming up- and I still havent yet rested up well from the past two years of pandemic teaching.

[@sheenphoto]

Thank goodness for you and your generous nature Emma! You have no idea ... well, maybe you do lol ... how much you are helping me and others recognize, accept and work through our complicated anxieties. Thank you so, so much!! 💚

[@katherineraina7344]

I worry about my adult children and their futures way too much, at the expense of my own mental health. I would like to change this, it's so exhausting and anxiety provoking,.. The adrenaline., the worry neuropathways.....This video is really helpful, thank you 🙂

[@vintorez9145]

Interesting video ❤. My two cents: for returning ideas that pop up in the mind with which you cannot do anything, I feel that a more useful path is learning to accept the thought is there (don't fight mind with mind), and learning to not take it seriously and then redirecting your attention on something more useful such as your body or breath).

[@pathtoyirah]

Thanks for the video. I am starting a new job and feeling a lot of anxiety and these exercises are helpful. I have tended to react to anxiety by avoiding everything and distracting as much as possible, but more and more I am learning about the things I can control and how I can proceed with things I need to do even though I am feeling anxious. Your videos have been super helpful with this.

[@turisteandoentexas]

Girl!!! I realized I worried way too much when this pandemic started and then, nothing happened. The pandemic continued and people moving on... so why did I worried so much? Lol I’m much much calm now. If 2020 didn’t break me, I don’t know what will lol

[@amandalucia5150]

This is so important! I always think “I’ve handled every challenge life has thrown my way, even those that seemed unsurmountable at the moment - this time will be no different.” 💕

[@karenglenn2329]

I realize l fed off other people's anxiety. I vicariously freaked. I was wrapped around my axel and whirring. It took me a long time to see l can not control the world. This is a very good thing!!

[@prettykoka9507]

Nice msg tks

[@zachfenton608]

Yeah same with me, my biggest concern is all the health guidelines and laws that have lead to change in behavior such as social interaction and ability of people in public to see one's face depending on certain places that have laws or people choosing to cover their face for health reasons. I still can not get over it as, reading one's lips and seeing their nose is essential for communication.

[@MochaTea]

I'm so so worried. My braid is tired and I can't enjoy anything I do now..

[@rebel1281]

This is how I’ve been feeling at 18. All of sudden, I’m suffering from constantly thinking about the end of the world of what will happen to the universe, life after death? Will the world go extinct even before then? How will society be in a few years? Will I accomplish all I wanted to do? Am I wasting my time? It literally makes me cry and panic that I just wish I didn’t exist to experience this reality. It’s really tough.

[@mohamedadan9854]

Inhale I am not this body exhale I am not this mind, nothing to worry in this world, remember self awareness, where you come from, from little Spasms our parents had their pleasure them we were born, nothing belong to us including our body, today your breathing give thanks to God, watch gurus video he is an old man with a lot of wisdom, live free life whatever will happen it's not on your control, if you can control it's fine, be safe

[@paromitadesarkar1677]

You are godsend Ms.Mcadam. My quality of life has improved considerably over the past few weeks since i stumbled upon one of your videos recommended by youtube. You have been my go to person since then to deal with problems when I'm unable to on my own. Im glad that one day in the past you decided to open a youtube channel. Despite never having met you, I feel very calm and secure when I hear you speak. Thank you ❤️🙏.

[@victoriaporsiempre]

yes, im also thankfull for this chanel 🙏🏼

[@stringsnare]

Such a good video. I've seen a few therapists but it's always just talk talk talk. I wish they'd give more practical tools like this.

[@TherapyinaNutshell]

I totally agree!

[@stringsnare]

@@TherapyinaNutshell are you on betterhelp!!

[@ajpat6512]

@@TherapyinaNutshell Given the pandemic my teen’s social anxiety has worsened (it was diagnosed just months before the pandemic lockdown)..can you do a video for teen social anxiety as I think teens in high school really need it right now.

[@lateonaname]

When it starts with a first world problem….. 🙄 call me a hater idc…. Some people have real worries

[@clark7894]

I want to make my brain return to the worry free happy days of my childhood. Even watching this video, I had random thoughts of worry. I will watch it again and again and let it sink in. Many times when I meditate I will end up daydreaming about my childhood. That helps, but when I open my eyes, it's back to my "reality ". Thank you for posting this video. Much appreciated!

[@karenglenn2329]

Thank you for your comment. I am 77 years old and working. I work in activities in an assisted living facility. Well almost everyday we return to memories. But l so enjoy extemporaneously building on the stories. I know little about you. But you can write memories down. Maybe volunteer with seniors who love hearing stories.

[@dimlighty]

@@karenglenn2329 A 78 year old person! I'm just 16 now. What is the ultimate life advice you would give to me?

[@karenglenn2329]

@@dimlighty always seek the truth. I learned this from Thomas Aquinas.

[@dimlighty]

@@karenglenn2329 In what sense do you mean 'always seek the truth'? Does that mean always do what is right?

[@karenglenn2329]

@@dimlighty l believe in knowing the importance of the moral truth to life Thomas Aquinas would state a premise. Then cite what others determined to be true. He would defend what truth he was defending...Called critical thinking. I might suggest rather than advise, search critical thinking. Discipling my mind assists to redirect my worrying.

[@brendabenitez7359]

I’m freaking out about my next pregnancy after my miscarriage. What if it’s worst and it’s out of your hands to handle the outcome. How do you handle that?

[@Charlotte757]

I had so much stress this year. I made myself go into fear that it made me sick and I suffered for months. I need to practice living in the moment because I was just making up the worst scenarios in my head instead of being in the present

[@shyaaammeneen63]

Charlotte, ​ @Jay Byrd Reduce negative thoughts to have a healthier life. Its quite simple. Your breath is directly related to your mind [brain] causing negative thoughts-anxiety. For a relaxed life sit on a chair, back erect, eyes closed, be as still as possible and observe the sensations of your incoming--outgoing breath at the entrance of the nostrils for around 5-10-15 minutes or more. Don’t fight with your thoughts. Slowly the mind will relax. No deep inhalation-exhalation needed. Anytime of the day or night before sleep sit or lie down on your back and observe your breath. Stillness brings internal peace. Like me make this a lifetime daily habit to have a good life. Never be constipated poor gut health affects the mind. Best wishes Shyaaam Sir. -Counsellor.

[@justjules2216]

I worry about things out of my control and it’s awful

[@mkhenricks]

Thank you for this! Thinking in terms of productive worrying vs spiraling worry really puts it into perspective for me. When I’m spiraling I will try and recognize that I’m not dealing with an imminent threat and utilize your steps. ❤️

[@TherapyinaNutshell]

Awesome Mindy!

[@womanofmystery24]

I am terrified of a possible future outcome that I can’t control. I’m making donations and doing some volunteer work to help the situation, and coming up with a plan B for my personal future. It helps but the fear is overwhelming at times. I know I’m not alone but that only helps a little.

[@MyCookiessx3]

I read the title too fast and I thought it said stop worrying about the furniture - and I was like wow that’s very niche

[@susanb5058]

How to stop worrying about the future: JESUS 🙏🏻

[@sebastianserpell]

Emma you rule!!! These year as many people, many things (I will call them bad things but I see them now as the biggest teachings of my life) happened to me at the same time, one after the other, so I got into a big stress burnout situation. Your videos have helped me a lot in these difficult process, I love your positive attitude and how you explain things in a really easy to understand and approachable way. Thank you very much!!!

[@TherapyinaNutshell]

Thanks Sebastian!

[@annvlogs1397]

That’s so exhausting… I always worry about my future: future uni, ect.

[@noremac4807]

My mental health has been shattered and my future destroyed due to being bullied for 6 months and then terminated from a senior role for not participating in the experimental cv treatment that was forced on people across the globe. Had to sell our home. The trauma has been overwhelming, and anxiety about the future and grief over the loss is never ending. Mental health support in Australia is very lacking, especially for those that wanted to make their own medical choices. Few psychologists are addressing the trauma that many have faced due to the impact of unscientific and inhumane government responses

[@duckfield2520]

Hope you are doing better. Same thing happened to me.

[@mushymama1]

So sorry this happened to you. I hope you’re well.

[@MGE9436]

Mine is a health worry. I'm waiting to have a biopsy and worrying about if its cancer. Which hospital will I go to, who will answer all my questions, will I need chemo, if its cancer has it spread...will I die sooner than expected. OMG. Its all the time thinking, my brain needs to stop 🛑 but it wont 😮

[@harryvirdy166]

0:48 you just literally explained what I'm going through!

[@juliusperseus8612]

Useless video. could Only works if these "worries" are Objectively Not real Problems. And are Objectively and concretely solvable.

[@rickm6232]

This is me. I'm on meds for anxiety :(

[@alice3548]

I have had two family members who committed suicide. Since then I started having panic attacks and I worry what if I lose my mind and do something so stupid/scary cause I may lose control..or what if my husband who was diagnosed with PSTD do something like this?? My uncle was a police officer and his daughter both took their lives. My hubby is also a police officer. So now I scared mad worry all the time cause my panic attack and those bodily sensations make me feel like I’m losing my mind. So scary.

[@alexandraalmanzar570]

I am going to this ASAP! I want to apply for a job I am probably not qualified for. And the anxiety is eating me ALIVE. I have not slept in 2 days. Is horrible. But I am going to this. I'll get back to y'all with the results in by Feb, review for applications starts at the end of this month. Wish me luck!

[@faith_over_fear8896]

How did it go?

[@alexandraalmanzar570]

@@faith_over_fear8896 I didn't apply. But I quit smoking cold turkey and literally stopped biting my nails. I dropped every goal I had this year and I resigned myself to my okay low paying job. I am in no mental shape to go after the big things I dream of now. I need to love myself, allow myself time to heal, and then try it again this time without anxiety.

[@victoriaporsiempre]

@@alexandraalmanzar570 allow yourself time to heal is the best thing you can do! i hope you can find the strenght and energy to go after your dreams! Blessings 🙏🏼🙏🏼

[@alexandraalmanzar570]

@@victoriaporsiempreThank you so much Victoria, I appreciate your message. What ended up happening is that I got the job, but did not take it. I realized anything that gives you anxiety (the negative kind) is not you. So I stayed where I felt comfortable and in less than a month a dream position opened up, and I applied for it and got it! :) I wish you all the best too! You seem like a very positive person! Stay strong and go after what makes you feel you!

[@Peanuts76]

your channel are the first one i subscribed back then regarding mental health, and it was right, your videos is still the most helpful and useful between all of them.... thanks Emma!!!

[@marciodossantos9625]

Hi Emma Happy 2021 Thank you , thank you for helping me and lot people. 🙏🙏

[@TherapyinaNutshell]

Happy 2021 to you too!

[@shamilaraji2627]

Could you please do a video about the anxiety you feel when you are overwhelmed with things you need to do, and you cannot finish. Doing them.

[@laurenmiller4824]

I feel like this was made for me 😅 Thank you so much.

[@mohammedsharba9626]

I suffer from this at age 10 to this day

[@ewalind1393]

Exactly what I needed right now. Thinking of starting new buisness an worring about failing it and letting down my curret job and boss 😕

[@potatogirl4075]

Oh my God Ms. Emma you’re on your way to 1 million subscribers!!! ❤️❤️❤️ Found your channel May last year and thought you deserved more subs. I’m so happy your channel is where it is now. Please continue doing what you do. You’re helping a lot of people. God bless you! 💛💛💛

[@ellasmith1822]

I love your profile pic!

[@potatogirl4075]

@@ellasmith1822 thank you!!! Aot is coming back!!! 😁

[@marieloumontenegro3103]

I dont worry a bit I have billions coming as payment from the bishop of abu dhabi for manipulating my life and abusing me for 15years

[@Redh3adElizabeth]

This is the main thing I do lately, so thanks for posting this

[@gulfwarveteran3832]

I've been diagnosed with PTSD and anxiety and being treated by the VA although the junk I went through during my service it's not the only cause I got tired of people assuming it's all from my service and don't even try to explain anymore am I wrong for doing this it just makes it worse trying to explain

[@robdc4829]

It doesn't matter where it came from - trauma is experienced by people not in the service. Look up Dan Harris's book and podcast - 10% Happier. Look up a therapist that specializes in somatic experiencing.

[@francescopennisi2741]

These videos are perfect. I been in therapy for years, recently left. I know what's wrong and what to do to change but I could use refreshers I can rewatch and BOOM found your channel. Its a marathon guys but we all got this

[@mamisiopao5219]

I love this channel but I wish the examples were for adults , ie losing a job due to ageism or empty nest…. Most of the examples I hear are for students

[@emmafinch8087]

Hello! I really am thankful for the information you share in these videos. Could you speak on irrational fears and/or intrusive thoughts? Thanks!

[@SlimHandle]

I'd feel pretty good if I saw you in my immediate surroundings

[@ellenik7407]

Thank you so much! I have health anxiety which has become worse with the pandemic. This gives me some hope to look at things optimistically with the writing down and visualization. ❤️❤️❤️

[@ninjatall15]

Summary for ADHD/ADD folks - [00:00] 🎓 Introduction to Managing Compulsive Worry - Introduction to strategies for handling worries about the future. - Mention of the video's sponsorship by Better Help. - [01:02]🤔 The Problem of Compulsive Worry - Discussion of a case study: a young man overwhelmed by worries about college. - How excessive worry can lead to avoidance and physical symptoms of anxiety. - [02:00]) 🧠 The Nature and Effects of Worry - Explanation of how worry can trigger a physiological reaction similar to real danger. - Difference between productive worry (which prompts action) and compulsive worry (which causes paralysis). - [03:00]💡 Antidote to Worry: Power of Attention - Introduction of attention management as a remedy for worry. - Strategies for redirecting focus from future fears to the present moment. - [04:18] 🔄 Rewiring the Brain to Combat Worry - The concept of rewiring brain pathways to shift from worry to positive thinking. - Techniques for visualizing success and handling situations effectively. - [06:08] ✍ Practical Steps to Redirect Worry - Writing down worries and focusing on what's within one's control. - Using guided imagery and scripts to practice facing and overcoming worries. - [07:39] 🎭 Guided Imagery Examples - Examples of guided imagery for addressing specific worries. - Emphasis on visualizing problem-solving and resource utilization. - [09:05] 🛠 Utilizing Resources and Skills - The importance of acknowledging and utilizing available resources and skills. - How to build a support network and identify helpful tools. - [11:00] 📚 Applying Guided Imagery to Academic Challenges - Application of guided imagery in an academic context. - Strategies for coping with and overcoming academic difficulties. - [13:20] 🗨 Seeking External Perspectives and Redirecting Focus - The value of seeking advice from others to broaden perspective. - Shifting focus from worries to more constructive and valued thoughts. - [15:13] 🌟 Summary and Actionable Steps - Summary of strategies for managing worry. - Encouragement to apply the discussed techniques to one's personal worries.

[@mitacestalia7532]

This is really helpful! Thank you!

[@alhoss86]

Hi Emma! Your videos have been so helpful! I struggle with anxiety daily, but your videos are amazing. Your voice alone calms my nerves. I appreciate you making these videos to help everyone during these trying times!

[@naomie167]

Who else came here not because of covid, but because of the Russian-Ukrainian war? :(

[@mohammedalshannat2385]

Thank you so much, Emma! We love you so much. The savour of Gazans!