Daily Habits to Reduce Stress and Anxiety

In this video, I teach 10 essential daily habits to manage stress and anxiety. But in this video, I’m also going to explain a way of thinking about stress that can transform it from just something bad that happens to you into something that you can channel and use to be more productive.

Check out my favorite books for mental health:

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.

Copyright Therapy in a Nutshell, LLC
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[fizzabatool]

Sometimes when the stress is too much to handle, I write story. I make up fictional characters, dump my problem on one of them and let there be a mentor who tries to resolve the issue. Yes it sounds crazy but it does help.

[JyoSco]

15:39 "Stress is not the problem. Chronic unresolved stress is the problem."

This speaks to me.

[LotteFlotteKarotte]

1. Daily exercise, cardio is best
2. Good morning routine (cut out social media and coffee maybe)
3. Reduce media consume, not starting day with news
4. parasympathetic response, resolve a task to resolve problem or accept
5. Make checklists to feel good by marking off
6. Choosing when to carry stress and when to put it down
7. Dont run from anxiety, go slow, dont br busy all the time, breath, do something grounding
8.dont multitask, notice where u are, presence
9. big picture, small picture, if there are too many Things. sort out, make priorities, write down to do lists, journal
10. sleep enough
11. ger better at saying no
12. time in nature (even documentary or pictures)
13. dont make day to full, make time for Wind down routine at night

[karlamatsuda]

Starting the day with prayer/meditation on world of GOD is GREAT!

[jasonsands]

Sleep reduces anxiety, but anxiety won’t let me sleep

[fty]

1 - exercise 4:03
2 - morning routine 5:34
3 - media 7:28
4 - parasympathetic response 9:17
5 - acknowledgment 10:47
6 - go slow 12:46
7 - regulate your nervous system 14:43
8 - big picture/small picture 15:31
9 - sleep 17:30
10 - get better at saying NO 18:07
11 - Nature 18:51
bonus - Relax 19:29

Edit: fixed a typo

[smyrnasstory]

“Never be anxious about the next day, for the next day will have its own anxieties.”

[Alpha_]

I have always suffered from anxiety my whole life, looking back on childhood as well, especially during my adult life. I have found that since owning a dog that has alleviated some of my anxieties. She is just the cutest being to come home to and wake up to. I think she just keeps me in the present and makes me use all my senses. Life is definitely better with a dog or any pet I would think.

[robertleinwebber]

PRAYER! PRAYER! PRAYER! So terrific to hear Talking with God in 2023!

[mhafsah]

I just moved into another country 8000 miles away from home. My anxiety was killing me, I have taken appointments with a therapist and a psychiatrist. However, I am trying to actively manage myself during the rest of the week. And when I find that I have already taken some of the steps you told even before watching this video, it makes me happy that I am on the right path. Your videos are saving my life and I pray that God rewards you better in return.

[bay]

Physical tasks help me so much, even if they have nothing to do with what’s causing my anxiety. Cleaning is always my go to

[carlvalderrama]

I was really struggling today, chronic anxiety. Dont wanna lie down or sit up, just constant psychological pain. I went into town on the bus and walked around a bit interacting with people in shops mainly, it made me feel better. Isolation can drive us mad.

[calmingsounds]

To the person reading this
May the stresses in your life melt away and may you find complete peace. Remember to take a moment to yourself and find something to put your mind at ease. MENTAL HEALTH IS IMPORTANT AND YOU ARE IMPORTANT! May your future bring you nothing but peace and blessings! 💕

[alexandercook]

My mom used to read me the little house on the prairie stories. I adored them growing up and still do. You’re such a lovely person, I’m so grateful for your informative, scientific, and compassionate videos; they’ve been so incredibly helpful for my trauma healing and anxiety.

[elainebezak]

Love Therapy in a Nutshell. You’re so calming, and natural. Just started watching. . Lots of videos for me to catch up on. Dealing with anxiety and depression plus a chronic illness in my late 60’s, sometimes feel hopeless. Thanks for the uplifting and positive videos, which gives me a ray of hope 🌟

[svetlanama]

I rarely write comments here on youtube, but I must say that after watching this one and some of your other videos, I feel like I finally understand what was going on with me for all these years. This might just be the breaking point and I could not be more excited. Everything comes in together like a puzzle. I hope I am on my way of finding (or reclaiming) my inner peace soon and I am so thankful for your hard work! ❤️

[heartnsoul]

Thank you for mentioning prayer and Bible study in the mornings. Also, drinking a full glass of water first thing in the mornings has surprising abilities to wake you up. I haven't given up coffee yet, but I'm slowing learning the true power of water. Thanks for the many tips for this anxious gal.

[bettysgirl]

This is the best mental health channel I’ve ever seen. Just practical, actionable real advice and you are calming. So happy I found this!

[rizen]

Love that you spend time in scripture.

[yvanbrathwaite]

I'm new to this challenge and I must say what I love is when you say "For me what that looks like" or "For some that looks like"....bridging that gap between the idea you're sharing and reality. It's so beautiful. Thank you 👏