This is Day 21 from my online course Break the Anxiety Cycle in 30 Days- Buy the full course here: https://courses.therapyinanutshell.co...

This is seriously one of the most powerful interventions I know of for chronic anxiety. It uses a bottom-up approach, a body first approach to regulate your nervous system to reduce stress and anxiety throughout the day. And it’s pretty simple to learn. Stress is a nervous system response, it’s your ANS autonomic nervous system responding to perceived threats, whether they be in your environment (dog barking) or in your head (What if no one likes me). We also have a counterbalancing response, the parasympathetic response, para as in parachute, it slows things down and helps restore a sense of calm, both in our mind and in our body. We don’t have direct control over our autonomic nervous system, but we can influence it in a powerful way.
Microtriggers
When it comes to anxiety, the stress response isn’t kicking on due to a huge immediate threat- like a saber tooth tiger, it’s turning on in tiny doses throughout the day in response to micro-triggers, tiny little stressors that we might not even be aware of. In this video you'll learn how to regulate your nervous system.

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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/c...

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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