How to Turn off the Fear Response 12/30 Create a Sense of Safety

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Sometimes we feel like we're in danger even when we're actually safe. In this video you're going to learn four skills to turn off this fear response, aka the fight/flight/freeze response, and restore a sense of calm in your body and mind.
When we believe we are in danger, our body and mind create the fear response, the same physical anxiety reaction as if we were in actual physical danger. This is the fear response, aka the fight/flight/freeze response. This keeps us stuck in FFF response (NS hyperarousal). How we think about things and how we interpret our situation creates a sense of either calm or fear.

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:
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.

Copyright Therapy in a Nutshell, LLC
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[LesleySASMR]

Sometimes I put your videos on and imagine you’re my actual therapist and I always feel so comforted by our imaginary sessions.

[Messi]

We are getting such valuable content for free. I don't think anyone can complain about the ads or sponsors.

[skylovecraft]

I've had constant panic attacks for a month straight. Never been through this before. I thought my brain was broken n that I'd be stuck like that forever! After watching all your videos daily on how to regulate I am doing do much better! You've saved my life! I thought I was going to end up in hospital but I got through it! I love you and Thank you from the bottom of my heart! I am safe!💖🙏

[elizabethwilliams]

Psilocybin saved my life. I was addicted to heroin for 15 years and after Psilocybin treatment I will be 3 years clean in September. I have zero cravings. This is something that truly needs to be more broadly used in addiction treatment.

[fotiosroumeliotis]

My anxiety levels are severe. I don t know what happened but the last 10 years I am in a state of constant anxiety. I feel helpless. Thank you for your videos.

[peterderun]

1. Check out your interpretation of events
2. Challenge them
3. Ask "Where is the survival fear here?"
Another great lesson. Thanks.

[kelleraugusto]

As someone who suffers crippling fear of embarassment after PTSD, imagining myself lost in a forest at night was the most relaxed I felt in years!

[raquellefloch]

I cannot understand how this woman is not going viral ??? She is amazing!!!!

[Phantom.]

Almost all anxiety is about the future, not the present. In the exact moment of the present, which is all that exists and all you have ever experienced, things are usually pretty decent or even great!

[DOK_USA]

I'm a childhood cancer survivor and I have trauma and PTSD from so much of that. I went through so much including a bone marrow transplant, full body radiation and lots of chemo. Was given 0% chance to live at one point... Fear was rooted in me at that time I believe. Plus I have so much more I've been through physically and emotionally... I still getting rid of fear to this day but I'm continuing to trust the Lord and I've been delivered from so much already!🙏🏻🙏🏻🙏🏻

Thank you for this video, so helpful and informative!!🙏🏻💕

[monikathomas]

I never heard a therapist validating that a person can feel unsafe in a safe place the way you did in this video. 🙏🙏

[nilufaliza]

Can't Thank you enough.. I am from a less developed country where therapy is not much accessible. When I see your videos I feel like I'm in a session with you. I am grateful. This literally changed my life.

[kastabartlett]

I woke up early this morning and my first though was “Did I wake up to die?” This mentality is destroying my mind and exhausting me. Your content helps me so much and I’m even currently in therapy and she’s lovely. Thank you!

[stephc]

My perceived danger or stress response and anxiety always deal with making an assumption about what COULD happen in the future. I get angry and stressed over that as I can't control it. This is a big source of my own unhappiness and I want to learn to use logic and calm to dissolve this in my life.

[voiciray]

I'm not in a place financially where I can afford to pay 160$ Canadian per hour (market rate) for therapy nor do I want to take the spot of someone else who's genuinely severely strapped for money by opting for a sliding scale therapist. Thank you for making these resources available to us free of cost.

[payalagrawal]

Thank you so much for saying that changing perception in an abusive relationship won't help. Those who are in abusive relationship hear this a lot - "You are overthinking. Just change your perception. Think positive."

[yousefmajednayef]

“It’s not a bear. You’re safe.” - so creative, concise, and helpful💙

[junewataha]

Stress has made me just really unproductive in general, to be honest. I just freeze sometimes and can't even make myself go to the bathroom.

[EFJoKeR]

Thank you for this great video. I've been struggling with anxiety my entire life. I can't remember a time, when that wasn't controlling my life. In '19 i had a blood clot in my brain and things just had to change from then on... I'm now 44 years old, and i've come a long way since then... I think the most important thing i've realized since then, in terms of how i deal with my anxiety, is to admit to myself, that i'm no victim. Life threw me a rough hand, and it's not been easy. A lot of sh!t happened to me, and i did a lot of sh!t to myself. But i'm no victim. - And then after admitting that, i had to then start taking responcibility for myself, and my actions. And the only one that i have to hold accountable, is me... - And i had a long time, where i had a big problem comming to terms with that... I felt it to be a very egocentric way of handling things... But, really... Dealing with your own sh!t... You HAVE to focus on your ego... So it is... And that's ok...

My daily anxiety have gone from a 7 or 8, to a 2 or 3... And it's also helped a great deal, that i've started doing daily exercises... As i start to feel stronger physically, i feel less anxiety... It's a good feeling... ;)

But that's my little story. <3

[leafy]

My stress response has gotten in the way of my being productive by snowballing into agoraphobia. I had a serious anxiety disorder because I became more and more afraid of my triggers and responded by avoiding them until I was afraid to leave the house. I am so glad I finally decided to see a therapist. It was really hard at first but it GETS EASIER and I am so much happier now and I have learned so much.