So, You're Having an Anxiety Attack (The Calm-Down Method for Stopping Anxiety Attacks)

0:00 Introduction
0:28 How to stop an anxiety attack

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.

Copyright Therapy in a Nutshell, LLC

[moodcompanion]

To the person reading this message.. don't worry.. the pain you're feeling is temporary, close your eyes and remember tomorrow is a new day, a fresh start! Take deep breathes, you are going to be alright! I promise.

[JaymLee]

Its so nice to read these comments and know I'm not alone

[CISSAAAY]

It’s currently 1AM and I am experiencing severe anxiety. This video really helps me calm down and I want to thank you

[AlbinotheLightning]

Im 17 and I’ve been suffering anxiety for 3 years and this year has been the most worst year for it. Hopefully 2024 will be a better year where I can overcome it.

[DivineDianne]

This video brought tears to my eyes. I am not having an anxiety attack right now but I cried for my past self. My Teenage self, all the years of anxiety and panic attacks, all the depression, all the stuff I went through, I wish I had a video like this back then. I cried for all the people who have gone through so much. Many will find this, and its going to help them. Thank you Emma, your channel has been a blessing to me. It has changed my life. It has changed the way I think about anxiety and depression.

[TopGun_-]

Listen to me... You’re doing great right now. Just let this float away on its own. You and I will do this together . Don’t resist it, just know that you and I are going through this together. We’re all here with you right now. Concentrate on you and I working together. Keep in mind I need you through this as well. You’re doing great. We’ll wisk this thing away in no time. See it’s already evaporating. I can hardly feel anything anymore. You did awesome! I love you! There you go... the emotion you’re feeling right now is your body releasing all that pent up anxiety....THIS emotion is good...let it all out...

[angelcollina]

I got about 1 minute into the video, burst into tears, and by the time the video was over, felt the strongest urge to go to sleep. Bodies are strange.

[dumpsterhuman]

i listen to this every time i have a panic attack, thank you

[sanjidatazin]

I was having anxiety just few minutes ago. And I tried this. Now I'm feeling a lot better. If anyone having anxiety right now and reading this, I wanna say don't think You're alone, It's natural. I know you can overcome it. Just breath and think something beautiful. Don’t listen to your mind.

[patrickhandlovsky]

I had a brutal relapse of my anxiety yesterday - stressful day at work - but good stress - then meeting up with some friends after work that seemed to increase my anxiety more and on the way home my heart started freaking out - then felt dizzy and got vertigo - and then the massive crying came out - the whole episode lasted a good 3 hours of symptoms triggering on and off - mainly my heart freaking out. I would not wish this condition on my worst enemy. It is horrible to live with and you really think you are going to die there and now. But I went to work the next day and was as productive as I usually am - albeit with hardly any sleep last night. This video brought tears to my eyes - it was so calming, and I can see you understand exactly what an anxiety sufferer deals with every day. God bless you for posting this : )

[morganwilliams]

For those who are feeling alone. I promise you are not. You are loved and safe within your own body. This is a moment in time and not forever. Don’t beat yourself up for having this feeling. You are doing your best. If no one told you they love you today, I love you. Wishing peace and blessings to your mind, body and soul. You got this!

[acossta]

You have saved my life… I was doing an anxiety attack while I was driving… the first thing I though was to call my mom but she didn’t answer, my two best friends too.. they didn’t answer… so I put YouTube on and searched anxiety attack release and this video came up.. I pulled over and I did this exercise and I was able to get back home safely. Thank you

[shaunamcdermott]

Hate these panic attacks I came here tonight because I believed I was gunna have a heart attack but this video helped me and calmed it down ❤

[haleybacon]

When she said about going somewhere with less stimulation I understood why I always go to the bathroom while I have a panic attack. I feel secure like nobody is watching me and I can focus on me and calming down. Even just staring at myself in the mirror until I realize I’m okay and I’m in control because I can see myself and that I control me.

[samuelraita]

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.

[jrae]

I had a moment of clarity after two hours of a downward anxiety spiral. I searched “anxiety calm down” and yours was the first video I saw. I’ve spent so many nights in a chokehold with my anxiety, lost so many hours of sleep because I couldn’t stop hysterically crying. I cannot believe in just over 5 minutes I’ve calmed down to the point that I actually feel tired. Thank you so, so, so much for that. Here’s to hoping there won’t be any more re-triggering happening tonight, but, if it does, now I know where to go.

[mbwgqxq]

Needing someone or something. An escape. Needing help. I need this Pain to stop. I NEED WHATEVER IS THIS MESS IN MY HEAD TO STOP!

[UndeadRed]

This really helped just now, I was very much mid-anxiety attack and this helped bring me out of it and feel safe 🥺❤❤ thank you Emma

[MarkSchuster-ymiy]

Im 69 years old, been struggling with anxiety. Depression and panic attacks all my life. This kind lady just listening to her non threatening voice and her breathing is soooo helpful.thank you so much, i get different levels of panic attacks 2 hours ago i was sitting with my little chihuahua on my lap felt relaxed, then bam lightning struck. This was a level 5 attack it’s slowly going away. Im retired now or id not be able to function art work at all, thank you again im going to check out more of your videos. How powerful your calming breathy slow voice is. Very powerful

[aubreybutter]

I didn’t feel so good tonight and I kept on having little anxiety attacks because of my phobia of throwing up! Thank you for this video I will use it more often💗