Quick Stress Release: Anxiety Reduction Technique: Anxiety Skills #19

Stress is the physical aspect of anxiety. It comes with things like increased heart rate, shallow breathing, muscle tension, stomach problems, and headaches. It’s uncomfortable, but it can be treated. In this video I teach one specific coping skill that helps actually reduce stress and muscle tension.

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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.
And deeper than all of that, the Gospel of Jesus Christ orients my personal worldview and sense of security, peace, hope, and love

If you are in crisis, please contact the National Suicide Prevention Hotline at or 1-800-273-TALK (8255) or your local emergency services.
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  1. School has been stressing me a lot lately and I’m basically failing cuz my teachers aside WAY TO MUCH stuff and I can’t get all of it done even when I have time and I’m super worried abt everything and I can’t seem to understand my emotions rn but their not good 🙁

  2. Stressed of not achieving my goals.
    Stressed of getting my visa rejected since i haven’t been able to study for years.
    Stressed for lagging behind.
    Stressed for not able to see my boyfriend if my visa is rejected.
    Stressed how my college will get over.
    Stressed that I have hormonal imbalance.
    Stressed that I haven’t been able to do anything for my parents.
    Stressed that I am always in a freeze mode.
    Stressed that I don’t have financing for my expensive education.
    Stressed about not being able to conceive.
    Stressed about my parents passing away without me being able to do something for them.
    Stressed about how will I take care of my brother.
    Stressed about how I’ve lied to myself for years.
    Stressed about how I let depression and anxiety control me since forever.

  3. I have a weird part of my body that feels nervous tingling. My anxious body part I feel are my legs.

  4. k Living with the stigma of HSV 1 and 2 and not been able to have a healthy relationship was messing up my life until I got some super herbs from Dr Abumere, I haven't had symptoms for some while now and planning to get another test done. Am grateful and advise you help yourself also….

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