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Let's talk about anxiety- Nick Wignall, psychologist and writer, super great cognitive therapist and friend shares his top three tips on how to decrease anxiety, and - no surprise here - it has to do with how we worry, setting boundaries on your worrying, and accepting worry thoughts.

I share my favorite tips on how to use the mind-body connection to decrease stress, accept your feelings, and process through them.
0:00 introduction
1:39 Learn the difference between stress, anxiety and worry the mind body aspect of anxiety
9:36 Learn the difference between a worry and worrying
13:54 Stop resisting or avoiding anxiety
18:01 Understanding how small forms of avoidance contribute to anxiety
20:09 Schedule your worry, set boundaries on it
24:46 Take physical action to create safety, set boundaries, take action
30:26 Do mindfulness the right way, as a training exercise not a coping skill for anxiety
36:04 "I have the worst anxiety in the mornings. Is there a clue there that could help me feel better?"
38:08 "How do we manage the physical side of anxiety, especially if we experience it more strongly than the mental aspects."
41:31 in the age of self-care, how much acceptance do we need for a condition and where can we expect effort from the affected person?
44:24 I wake up feeling anxious. , would it be best to do scheduled worry time when I'm calm later in the day or in the morning when worries are popping into my head?
45:30 would the bottom-up approaches of physical relaxation techniques qualify as coping techniques for anxiety?
47:33 is there something else that's better to do in the moment to address the anxiety burst outside of the longer term techniques discussed today?
51:53 The connection between chronic pain and anxiety and worry about coping
55:14 if excitement and anxiety look the same, why does anxiety cause health related issues
55:59 I have anxiety whenever I try to talk to my past, whenever I try to talk about my past trauma with my psychologist
1:01:47 what if I feel too anxious to actually address the issue? Like, I'm too overwhelmed and I'm unable to make decisions
01:03:19 where can I find a resource for willingness?
01:05:48 does the EMDR work with just a single event or does it work well with long sustained, painful events?
01:07:30 blushing when speaking in public

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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.
And deeper than all of that, the Gospel of Jesus Christ orients my personal worldview and sense of security, peace, hope, and love https://www.churchofjesuschrist.org/comeuntochrist/believe

If you are in crisis, please contact the National Suicide Prevention Hotline at https://suicidepreventionlifeline.org/ or 1-800-273-TALK (8255) or your local emergency services.
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