Rewiring the Anxious Brain: Neuroplasticity and the Anxiety Cycle: Anxiety Skills #21

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You can rewire your brain to be less anxious through a simple, but not easy, process. Understanding the anxiety cycle and how avoidance causes anxiety to spiral out of control unlocks the key to learning how to tone down anxiety and rewire those neural pathways to feel safe and secure.
In this video, I teach three essential things you need to understand about anxiety, three steps to face and overcome anxiety, and how the brain can actually change (rewire) its structure, function, and chemistry when you change how you think and act.

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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[Jm]

Great video! I am on a binge watching videos about neuroplasticity right now and this was an interesting and helpful approach to anxiety. Great work!

[courtneymathias]

I beat my literally crippling anxiety by just not caring anymore. When I’d feel a panic attack come on I just thought “whatever, this is the millionth one and I’ve made it through the rest”. Took me a LONG time to get that way, but I haven’t had a panic attack in getting close to a year now.

[musicforhealingandabundanc]

Anxiety happens when you think you have to figure out everything all at once. Breathe. You’re strong. You got this. Take it day by day.

[zildian]

"Do the things you are afraid to do" or "seek discomfort" are the 2 mottos that have helped me overcome my anxiety.

[Fromaddicttoentrepreneur]

My anxiety used to be so bad that I thought that I wasn't able to do any sort of activity without first taking some kind of opiate/pain pill. Thank God I'm able to do things without now and have been sober for 1.5 years. Hallelujah! You all can do it too! I have faith and believe in you! ❤️

[fierypickles]

When your brain is learning about your brain

[dopehat]

It’s the fear of anxiety that is the problem, not anxiety itself. When I realised that anxiety is the same physically as excitement and that it’s just how you frame / perceive those feelings... things changed. Don’t fight against it, meet it with love, acceptance and open arms. Don’t ignore your thoughts, welcome them but don’t hold on too tight to any of them. Remember, you are the observer, not the thought.

[irefuseetosink]

First time in my entire 24 years that I feel like my trauma, anxiety and struggles are VALIDATED! Your videos have changed my life and I am currently on a huge journey to help myself. THANK YOU

[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.

[rodascorner]

i’m so grateful for this comment section. key words: self acceptance and reassurance. thank you all for sharing your stories, it helps me truly.

[RyanAmero]

• Step 1: Exposure yourself gradually
• Step 2: Change the way you see the situation
• Step 3: Face the fear

[christopherbullard]

Anxiety still annoys me and overwhelmes me a couple times a week. But I feel way better day by day from eating healthy and working out 5 days a week! Disciplining myself has helped greatly! It makes you feel like you’re in control!

[bazbbeeb]

I've been having an extremely stressful and anxious period in my life. I've recently tried cold water therapy sitting for 2 minutes in a freezing cold pool of water in a mountain creek, afterwards I was a different person. I now take cold showers during my sauna sessions, I highly recommend it.

[crazymac]

This lady has a calming down effect when she speaks

[darkfeather]

Thank you! I've wasted twenty years going to five different therapists and not one of them ever mentioned these techniques. Youtube is such a gift!

[Ajnos]

To anyone who is struggling right now:

it doesn't have to be and it won't be like that forever. I used to be so anxious and depressed and I thought I would never experience anything new because I was so afraid. But the thought of not doing anything with my life terrified me too and that's what kept me going. I'm now much older, anxiety comes and goes but I'm happy and I meet new people and do new things all the time! 🥰 u can do it! ❤️💪🏼

[eventsbyzia]

I have been doing personal development for 6yrs now and I'm a certified Master Practitioner of NLP, Hypnosis and TLT and I must admit; it is one of the simple and effective video on anxiety I have come across in a very very long time! Bless your soul!! 💐👏

[sw]

Avoidance feeds anxiety, so very interesting and true.

[Tobrina]

What scares me is that I have everything I could ask for in life and my family loves me but I still have anxiety...

[mermaid]

This therapists voice is warm and very comforting. I always feel reassured.