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Learn to regulate your nervous system with my FREE online course: https://courses.therapyinanutshell.co... • Defusion Phrases: https://courses.therapyinanutshell.co... • Defusion Phrases Video: • Overthinking and Intrusive Thoughts -... • Today I talk with my friend, Rachael, about her experience with a severe anxiety disorder. Rachael struggled with anxiety and depression, insomnia and appetite changes for years. But she continued to learn and grow, to try various treatments until she finally found some things that worked for her anxiety. I'm so grateful that Rachael was willing to come on my channel and share her experience with anxiety and I hope that this will help others with their anxiety treatment too. • 00:00 All the things she tried • 05:10 1. Say Yes to Life • 05:20 2. Mantra Get out of Bed Get out of your Head • 06:21 3. Get Support • 07:05 4. Walk outside in the morning • 08:31 5. Say Yes to Life- Even if you don't feel like it • 09:44 6. Defusion Phrases • 13:06 7. Schedule your Worry Time and Write it out • 14:23 8. Writing Exercise Wins, Wishes, Whats • 15:39 8.2 Gratitude Practice • 16:11 9. Use a Notebook to record what you're learning • 17:31 10. Mindfulness • 19:26 11. Accept that Emotions Come and Go • 21:28 12. Trust herself that she can handle the ups and downs • 21:38 13. Let go and Let God • 22:46 14. Describe instead of Judge Feelings • Check out the transcript below: • https://therapyinanutshell.com/14-thi... • Looking for affordable online counseling? My sponsor, BetterHelp, connects you to a licensed professional from the comfort of your own home. Try it now for 10% off your first month: https://betterhelp.com/therapyinanuts... • Learn the skills to Regulate your Emotions, join the membership: https://courses.therapyinanutshell.co... • Looking for affordable online counseling? My sponsor, BetterHelp, connects you to a licensed professional from the comfort of your own home. Try it now for 10% off your first month: https://betterhelp.com/therapyinanuts... • FREE Mental Health Resources: https://courses.therapyinanutshell.co... • Check out my podcast, Therapy in a Nutshell: https://tinpodcast.podbean.com/ • 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. • Copyright Therapy in a Nutshell, LLC

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