Tag: how to reduce anxiety and overthinking

Quick Coping Skill for Anxiety: Locus of Control Find a Way #WithMe

Here’s a quick activity that you can do to cope with anxiety and restore a sense of safety and calm, I do it all the time with my clients in session and you can feel a noticeable difference almost immediatelyThis activity is short and simple, but it can really help decrease anxiety or better cope with anxiety. A big part of anxiety and stress is trying to figure out what you should be doing about certain problems. I mean that’s what worry is, right, it’s thinking about a problem over and over to see if you can find another option or another solution.Coping with Anxiety is all about understanding your locus of control, but the important part is that you draw it- because that does something to help the brain clarify and calm down more than just thinking.Sign up for my Newsletter: https://www.therapynutshell.comThanks BetterHelp for sponsoring the video: BetterHelp- Professional, Affordable Online Counseling starting at around $65 a week https://www.betterhelp.com/therapyinanutshell My Intensive Mental Health Courses are now on Teachable!Change your Brain: Mental Health and Neuroplasticity Course: https://therapyinanutshell.teachable.com/p/change-your-brainCoping Skills and Self-Care for Mental Health Course: https://therapyinanutshell.teachable.com/p/coping-skills-and-self-care-for-mental-healthFREE! Grounding Skills Course: https://therapyinanutshell.teachable.com/p/grounding-skills-for-anxiety-stress-and-ptsdHow to Help Course: Practical Skills to help Loved ones with Mental Illness: https://therapyinanutshell.teachable.com/p/practical-psychotherapy-skillsCheck Out My Favorite Books for Mental Health: https://www.therapynutshell.com/post/my-favorite-self-help-booksMusic licensed from www.Bensound.com or Artlist.io Images from Freepik.com (premium license), Pixabay, or Wikimedia commonsTherapy in a Nutshell, and the information provided by Emma McAdam, is solely intended for informational and entertainment purposes and is 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.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. Copyright Therapy in a Nutshell, LLC

How to rapidly ease your anxiety

When you live with anxiety, life is never easy.Millions of people have the same anxiety struggles as you and are also on a lookout for ways to make their lives easier.The thing is, successfully keeping anxiety in control is a long-term process, as it cannot be done overnight.On the bright side, there are ways you can do to ease your anxiety that can be incorporated into your daily life.You may have heard of breathing exercises as a great way to deal with anxiety, something that we will be exploring further later.So, to prepare yourself in the future, join us in your video as we talk about the ways you can quickly calm your anxiety.1. Control your breathing Severe anxiety issues are often associated with poor breathing habits.Exercising your breathing in a way that you can fully control it is one good example of a way to calm yourself.Take time to slow down and reduce your breathing when you’re having anxiety attacks.Deep breathing also helps you calm down.Inhaling and exhaling should slow down and re-center your mind.2. Use the 3-3-3 rule When your anxiety starts creeping in, look around you and name 3 things you can see.Afterwhich, determine 3 sounds you hear.Lastly, move 3 parts of your body, say, your fingers, ankle, or arm.Every time you feel like your brain is speeding up a hundred miles per hour, this mental technique can bring relief to your mind and bring you back to the present moment.3. Do anything Stand up, take a walk, sweep the floor, throw away a piece of trash, or do anything that requires you to move and disrupt your train of thought.Doing this will help regain a sense of control.You can also try practicing meditation.A mere 10 minutes a day of solitude and positive energy go a long way in calming your nerves.4. Drink water In case you don’t know, not having enough water can worsen your anxiety symptoms. Dehydration can even cause heart palpitations.And when this happens, it can lead to feelings of panic, further triggering an anxiety attack.So, take a breather and drink a large glass of water.You may feel better afterward.5. Write it out The feeling of not knowing why you feel nervous all of a sudden is one of the worst parts of anxiety.Unfortunately, this happens to tons of people.If you have an anxiety attack, writing may help alleviate your nerves.Writing can be a great method to explore and express how you feel, especially if talking out loud is not doable for you.In fact, studies revealed that keeping a journey is a healthy way to deal with negative feelings and anxiety problems.6. Aromatherapy and essential oils Essential oils have been used for centuries to treat several conditions, including anxiety.These plant oils can stimulate certain parts of your brain, releasing feel-good chemicals like serotonin.As such, they can help reduce symptoms of anxiety, depression, and stress.Essential oils can also improve your mood and sleep quality.Have you learned something new from this video?Which tricks do you think will do it for you?Share your thoughts and insights about it below.▶ Subscribe to the channel! – https://goo.gl/nJ8d6r