3-Minute Stress Management: Reduce Stress With This Short Activity

Stress is the aspect of anxiety that we feel in our body. Worry is about thoughts, but stress is how our muscles get tense, our breathing gets tight, we feel achy, and our hands sweat. Stress is the physiological response to perceived danger. The good news is you can train your mind and body to be calm by doing simple activities throughout the day.

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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[ameerashaikh]

never thought I would have to watch these kids of videos in my teenage..

[akiralee]

Omg, it worked! I actually feel somewhat less stressed now. Of course, your calming voice also helps. Thank you for all that you do! :)

[hannahlucas]

You know how people wanna meet their favourite celebrities and give them hugs? I wanna give Emma a hug. Not the celebrity kinda way but like a friend. That sorta.

[shan]

I love this practical movement based stress technique, It's something I can easily do in the office and also forces me to move and stretch after sitting for long periods of time. Love your energy too. Thanks Emma, love your channel.

[ItsWillieGirl.]

Emma, may I just tell you Sister, that you're an incredible Therapist & I'm honored to have subscribed to your channel!! What a blessing you continue to be in the MH Community!! #KeepTalkingMentalHealth

[jacusounds]

Dear Emma, I hope that you know what an amazing job you‘re doing here on your channel. Your videos are literally saving people‘s lives - people who are struggling with anxiety or can‘t deal with an everyday stress. Especially when the whole pandemic is happening. Thank you so much for your work! Greetings from Berlin

[adamsalam]

I am deeply stressed rn and i feel like my life has just stopped. I feel like a robot and i spent everyday to just be alive. Needed to share my feelings to someone but i cant so i am writing them down here.

[psychologyis]

i've always found that at the heart of stress is pressure. Thank you for the techniques in decompression.

[runjettyrun]

So simple and yet so effective - thank you Emma - this made a real difference for me today when I really needed it.

[ubernerrd]

Exercise is a great way to relieve stress. I've found that going through the warm up exercises and stretches that we do in TKD class or just doing some dumbbell exercises really helps to reduce tension.

[surabhisanghai]

Thank you so much Emma, helped as always :) Thank you for being so genuine and caring towards the community.

[dariamancini]

Stretching is amazing. There are specific books to help with pain management and aging. A morning and evening routine can help in so many ways

[suleymanthemad]

You are the best self-help psychology channel I have encountered on youtube. Keep up the great work! 👏🏻

[betterXdesign]

Your authenticity is refreshing. Keep being you! 🌟

[dawnriddle-knowlton]

YES! You are the best!!! It does quickly help. The for helping us with all your efforts.

[girish]

❤️ I am from a society where having a mental/emotional disorder is still considered a stigma, and victim is often not looked upon in a good way, so having a psychotherapist is something which I could not even think of, but I began researching about my condition a long-ago on various mental health blogs, getting mysely bibliotherapy now, but your youtube channel is the best thing that I came through in the last 3 years. ❤️

[samrc]

When my body feels the stress..breathing and stretching helps me a lot.Feeling that electricity letting go as it travels thru my nerves.So relaxing.

[wisdomtoknowthedifference]

I love this!!! It works for me!!!! Thank you so much. I love your content please continue doing what you do. You are helping people like me, and I could literally use this in between my online classes, before I have presentations and just every time!

[lovinlife]

I love this one so much! I have it saved in a file called immediate help and it does the trick every time! I appreciate you

[alleaufihreposition]

Beeing massaged on my neck and/ or back reduces stress for me. Just 10 minutes getting a little massage from my boyfriend helps much.