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3 Instantly Calming CBT Techniques For Anxiety



Cognitive Behavioural Therapy has taken a bit of a bad rap recently with meta-analytical research showing it seems to be getting increasingly less effective in the treatment of depression.

And neuroscience is showing that strong emotions often precede thoughts, so changing thoughts may do little for extreme conditions like Post Traumatic Stress Disorder and addictions.

So in this video I seek to give you a sense of the true values and limitations of CBT, and I share 3 CBT techniques for anxiety.

We’ve just released a new Anxiety Hypnosis iOS app by Hypnosis Downloads, which includes our popular ‘Overcome Anxiety’ session free. Get it here:
▶︎https://apps.apple.com/gb/app/overcome-anxiety-hypnosis/id1485849009

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++About Mark Tyrrell++

Psychology is my passion. I’ve been a psychotherapist trainer since 1998, specializing in brief, solution focused approaches. I now teach practitioners all over the world via our online courses.

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39 comments

  1. Try Mark's self help downloads to soothe anxiety, from Uncommon Knowledge:
    https://bit.ly/2S2rNR6

  2. cbt is a joke – it doesnt deal with the root causes of issues. NLP is what you should be investigating.

  3. 1. Focus on how the feelings will change. Remember that feelings will always shift.
    2. Chew it over and act normal. Thanks but you are not needed right now. Chew gum etc
    3. Catch the underlying assumption and chase logical conclusions. What’s the consequence?

  4. Thank you Mark for helping me deal with my anxiety. It has been making me miserable for a long time. I didn’t want to live anymore but you are helping me look at it differently and deal with it in a cognitive way which is a relief. 💖

  5. i just hope my amygdala can recover, i started CBT 1 week after a first panick attack, took me 2 weeks to understand it, first 2 weeks my brain was 300% in usage. Now each i feel longer and longer rest periods, Meditation helps me, accepting fears helps me. im only struggling with the worry will it stop. Im really giving it all i got and in same time im not fighting the war in my head im the one who just watches the fight and ignores it. Any good advice would be good. Good luck to everyone

  6. Thanks. I needed this today.

  7. I am afraid of corona.

  8. You act normally, not normal…I mention it because it's becoming too common, and yet it sounds wrong and awkward….. Buck Owens had a song called Act Naturally…it a great song

  9. Hypnosis does not work,,,,, died with Freud ,,,,
    Yes ! CBT is a quick fix & could be altered.

  10. ABSOLUTELY AGREE with the first point! People with anxiety DISORDERS don’t experience the same level of anxiety, nor for the same reasons, as normal people do. Dropping a simple coffee spoon should not make anyone feel like they’re going to be executed! Feelings don’t always follow thoughts. Sometimes I wake up in a completely anxious state and don’t know why. During the day I will suddenly start feeling anxious and fearful without knowing why. So the brain starts to look for reasons to explain it, often coming up with all the things you ever did wrong. That then creates a cascade effect making it so hard to stop.
    Thanks for pointing that out, it’s a shame so many therapists don’t get it.
    I’m going to try the “writing down logic “ technique, it seems to make sense. Thanks for tis video 👏🏻👍🏼🥺

  11. It's true not always emotions are preceded by thoughts, but they can be rooted in beliefs, which is also cognition and cbt looks into. Thank you for the tips! 🙂

  12. watch my relaxation videos enter Doug MacCormack 50 yrs in TV News I had to find a way back after all I witness.

  13. Hi, everyone. Yes, anxiety is real. This monster can ruin life, if you allow. As former anxiety sufferer I know very well the state. Your life is transformed – you think how to calm your reckless mind, how to stay at work today, what if they understood for you state, what will happen if you die even today. On the opposite, the anxiety appears in your life and show you need something to change. Not something small, something general in your life. And, if you can adjust, after time – days, months even years you will look with different point of view on this punishment for the soul. And what can do many things – first change your habits. Start joking, start breathing exercises, change your diet. Sometimes only if you change your diet and get the right nutrition your anxiety can disappear. I tried many nutrition, vitamins and minerals – magnesium, B vitamins, 5htp, GABA, L-theanin and many others. Nothing can help. Lot of time passed until I managed to find the right nutrition. @t If you want check the link. This have all needed components inside – vitamins, minerals, adaptogens, herbs. After short time I started to feel better. Also -started WHM. You can check clips of Wim Hof method in youtube. The method change my life completely. For one year and half. Yes, I still have anxiety, but I completely accepted the state. If anyone need advise for his anxiety, lets right on kalivtan@@t. I will share with him my experience.

  14. Hi, everyone. Yes, anxiety is real. This monster can ruin life, if you allow. As former anxiety sufferer I know very well the state. Your life is transformed – you think how to calm your reckless mind, how to stay at work today, what if they understood for you state, what will happen if you die even today. On the opposite, the anxiety appears in your life and show you need something to change. Not something small, something general in your life. And, if you can adjust, after time – days, months even years you will look with different point of view on this punishment for the soul. And what can do many things – first change your habits. Start joking, start breathing exercises, change your diet. Sometimes only if you change your diet and get the right nutrition your anxiety can disappear. I tried many nutrition, vitamins and minerals – magnesium, B vitamins, 5htp, GABA, L-theanin and many others. Nothing can help. Lot of time passed until I managed to find the right nutrition. @t If you want check the link. This have all needed components inside – vitamins, minerals, adaptogens, herbs. After short time I started to feel better. Also -started WHM. You can check clips of Wim Hof method in youtube. The method change my life completely. For one year and half. Yes, I still have anxiety, but I completely accepted the state. If anyone need advise for his anxiety, lets right on kalivtan@@t. I will share with him my experience.

  15. PostMAN MailMAN or "Little old lady". WTH. SMH.

  16. Health anxiety is the worst because the worst that can happen is often catastrophic.

  17. It’s nice to hear a professionals guidance

  18. This was very helpful. Thank you.

  19. Geez, get to the point man

  20. I win any game of Torah, Bible and Quran

  21. Cock and ball torture (CBT) is a sexual activity involving application of pain or constriction to the male genitals. This may involve directly painful activities, such as wax play, genital spanking, squeezing, ball-busting, genital flogging, urethral play, tickle torture, erotic electrostimulation or even kicking.[1] The recipient of such activities may receive direct physical pleasure via masochism, or emotional pleasure through erotic humiliation, or knowledge that the play is pleasing to a sadistic dominant. Many of these practices carry significant health risks.

  22. Thought, easy to follow and kind.

  23. The book called `Molecules of Emotion`written by Candace Pert,an American Neuroscientist and Pharmacologist states that every thought we think creates a chemical reaction in the brain which creates an emotional response in the body.When we change our thoughts,we change our emotional reaction.

  24. Just listening to his voice helped

  25. C O C K A N D B A L L T O R T U R E

  26. To be fair Marcus Aurelius was not talking about an anxiety disorder .

  27. What if your fears are valid because you are judged that harshly. Not only that, but your nervous system is physically compromised where the Atlas in your neck keeps getting knocked out of alignment due to stress. The atlas to the body is like the circuit box of the house. When it's out you're screwed unless you manually fix it. What if you personally can't fix your own atlas in your neck to be able to relax and control your anxiety daily because it's not as simple as feeling for a flashlight to go fix the circuit box yourself and turn off, then turn everything back on and get the desired result of the power is back on.

  28. The Havening technique is the best technique for anxiety. It is a million times faster than any CBT technique or even hypnotherapy. When anxiety kicks in start to use a version of the Havening technique. Anxiety can also be trauma based and CBT will not remove Trauma. BWRT is another great therapy for Anxiety.

  29. Could it not be a two way path? Emotions => Thoughts, AND Thoughts => Emotions?

  30. My anxiety and also panic attacks always come after I feel that I don't have control. When I am nauseous and think I will inevitably throw up. When I had birth contractions and I knew I couldn't stop them or the painful birth process. I also have a terrible fear of panic attacks which induces them.

  31. Just found you and YAY for that. Subscribed.

  32. Thank you for this! 💙😊

  33. As an anxiety patient 20 years ago, I was never comfortable with the CBT dogma that thoughts always precede feelings.

  34. here's several ideas worth trying

    Work out why you suffer from anxiety – the first step to solving a problem is understanding why you have it.

    Be at ease with yourself – this makes it easier when you meet other people.

    Just do it – you will gain confidence by doing things – especially by doing things that stretch your boundaries.

    (I learned these and more tips on Aghy Magic Method website )

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