6 Therapy Skills to Stop Overthinking Everything

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OK, so how can we stop overthinking everything?
1. The very first skill to stop overthinking is noticing and naming. Rumination is a bad habit that we’re often not aware we’re doing. First, get really good at identifying overthinking, say it out loud “I’m overthinking.” Ask someone to point it out to you. Learn your triggers. What time of day are you most likely to ruminate? Where are you most likely to overthink? At work? When you’re alone? When you’re at the bar? What situations trigger it? Try to predict it. So if you’re most likely to overthink something right as you go to bed or right after a social situation, prepare yourself to notice it so that you shift your focus to something more helpful.
If you’re struggling to catch yourself overthinking, you could set an alarm on your phone to go off once an hour and check how much you’ve been ruminating that hour. And just track it for a week. In general, people tend to ruminate the most when they have nothing to occupy their attention.
Now that you’ve gotten good at noticing when you’re overthinking, we’re going to take 2 approaches to stop overthinking everything. 1- setting limits on overthinking and 2- learn a bunch of ways to redirect your thoughts to something more helpful.
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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.
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23 сен 2024

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Комментарии : 822

@melody_80 2 года назад

I cannot believe this is for free. It really helps people like me who can't afford therapy at the moment. I am immensely grateful.

@georgemaynard9690 2 года назад

Therapy in a Nutshell is awesome

@alexzass7067 2 года назад

You live in the wrong country. Therapy in Germany for example is free.

@kenshigo3833 2 года назад

@@alexzass7067 Yeah, when you get a session in like 10 months...

@shyaaammeneen63 2 года назад

@@alexzass7067 I hope you are aware that Germany has a high rate of mental disorder cases. The figures are official on the net.

@Lilyyysanchez Год назад

@@alexzass7067 lucky you it’s 100 euro per session in Ireland

@user-hq5hg6mz2n 2 года назад

1. Get really good with **identifying** overthinking 1. when’s the most likely time ⏳ 2. what situations trigger it 3. then focus on something else 4. make an alarm to see if how much I’m rumanating 2. Postpone and **reschedule the rumination** 1. schedule worry time and problem solve with a time limit 2. don’t worry in your head rather write it down 3. Attention shifting 1. learn to separate myself from my thoughts 2. practice with mindfulness 3. visualise shifting thoughts as changing television channels ( what am I most grateful about , what can I control ) 4. Shift from negative thoughts to the **present** 1. list 5 things u see and feel 5. Shift from abstract thinking to **concrete things** 1. ex : why can’t I ever be happy like my friends , Why am I so behind in life 2. ask question to make it more detailed and practical 1. what is one small thing I can do to become happier today? 6. Shift from overthinking to focusing on **values** 1. what is most important to me right now : 1. spend more time with friends and family 2. have a consistent passive income stream 3. be fit and healthy 7. Distraction 1. do things you actually care about but don’t misuse it that it takes the meaning out of your life

@tunamushroommelt 2 года назад

Thanks for this. Im gonna screenshot this

@abbys0316 2 года назад

THANK YOU!!!!

@itsubc 2 года назад

So helpful thank u for the summary

@elizabethdunn-hall9109 2 года назад

This is great. Thanks for typing them out 🎉

@signlanguagekslwithzippora5201 2 года назад

Well summarised

@naturallyherb 2 года назад

Thanks for sharing! Overthinking has plagued me for so many years, with the feeling of so much self-doubt and impostor syndrome. Through therapy and journaling I was able to reduce overthinking and start doing things with more confidence.

@AmyInArizona 2 года назад

Good job @naturallyherb! I’ve been overthinking my whole life. I pray these work 😃

@lilhoneybun5390 2 года назад

Don’t forget about Christ.

@TherapyinaNutshell 2 года назад

You really can learn the skills to change how you think

@DBLuvPack888 2 года назад

@@TherapyinaNutshell hello! Is it safe to assume you’re Mormon since you are from UT and just from some of the things you say. My question is, do you incorporate your Christianity (Scripture/the Gospel/Etc) into your treatment plans for patients and are you accepting new patients? Thanks! Love your videos and smile and energy and genuine kindness to take the time to help! God bless you!

@gerrieshapiro2147 2 года назад

@@DBLuvPack888 you know what they say about assuming right???

@Imthesaviour Год назад

I’m over thinking now to stop my over thinking😂… this is too much explanation for my little brain

@zbktvbajeer2125 2 месяца назад

Same here

@dmgsoultogetherness6667 2 года назад

for decades i really struggled with ocd internal abstract rumination,,within the last 2yrs while practicing mindfulness and meditation,my constant chatter has been dramatically reduced i genuinely though i would never ever get rid of it...but with hard work and great tools i think iv finally got a hold on it....to everyone who is still fighting....keep seeking out something that works for you..it can be done

@TherapyinaNutshell 2 года назад

Awesome! That's such good work!

@Wh1t3Rabb1t Год назад

Is there any channels on yt or anything ud recommand to help you. Im going down this rabbit hole which wont stop even with meditation and videos explaining how to help i end up just thinking again

@londiwengcobo5955 2 года назад

07:14 "There's a DEEPER YOU than your thoughts"... this will be my daily mantra till Kingdom come ❤ may these words be etched on the hearts of every overthinker here. May peace rule our lives as we continually work towards suppressing and ultimately diminishing our own self-destructive thoughts

@eobrien1 Год назад

If you want a book whose whole subject is basically that quote, look into the book, The Untethered Soul. My therapist recommended it to me, and it has been game-changing in getting a handle on my anxiety.

@DrGonzoSpain Год назад

That´s a skill you can practice with specific excercises. In ACT therapy, it is called the Self as context. The basic idea is that one. That there is a deeper you from which private events emanate, but that remains solid, mostly unchanged throughout your life. The Self as context is different to the Self as content: that is, the stories we tell us about ourselves and the world, or to put it in another way, is that state in which all of us usually are, believing everything our mind tells us. Training to acknowledge the Self as context give us a metaphorical place in which we can take a step back and choose wether we want to follow a thought or just leave it and do something else.

@nailati 2 года назад

You're doing such an important service. My partner and I both struggle with this, and I haven't been able to afford therapy for years. Thank you!

@TherapyinaNutshell 2 года назад

thanks! I hope it helps you both!

@brianaschmidt910 2 года назад

Same, I had to look up a ADHD education video to understand that I wasn't a failure (we have fewer slots for working memory) and to find techniques that work with my brain instead of against it, it definitely contributed to being depressed and it got me thinking I might get some techniques to clean (it's hard for us because we see many different tasks all in one) and to stop depression, or at least make it better a bit

@nailati 2 года назад

@@brianaschmidt910 Absolutely! Trying to "bully" my ADHD brain into being reliable only ever made me hate myself...it was such a revelation when I learned that I could work _with_ the condition by building "ramps" as Dr. Russell Barkley puts it.

@michellem.m.1477 Год назад

Please Make a video solely for coping skills and dealing with depression 🙏🏻😊

@emilyforshee3013 Год назад

Thank you so much for this. I’ve dealt with anxiety and over thinking my whole life, but sometimes it hits like a bomb out of nowhere. The past few days have been HORRIBLE. Sick, shaky, thoughts of panic, scared of the unknown, terrified of my intrusive thoughts, worry that tips won’t help. But these videos almost instantly calm me down. The way you explain makes me feel like I’m not so crazy.

@topshotta2000 9 месяцев назад

I was told I over think a lot

@Isabella-mcstravick 8 месяцев назад

Same

@johandutoit1773 2 года назад

Im an over-thinker, over-planner and a over- worrier.. im SUPER SENSITIVE to people's energies and vibes so i pick up stuff im not suppose to and that makes it even worse.

@fauziyagarba4809 2 года назад

That's me

@EnigmaLeis 4 месяца назад

Thats me too...

@KiahSternberg 2 месяца назад

I do same all my life

@EnigmaLeis Месяц назад

@@johandutoit1773 I found Jesus, and that helped me alot. Having faith in something gave me another opportunity to start manifesting positively into my life. I am using the bible for that always...

@SofiaSaarinen 11 дней назад

LEGIT SAME

@rhondamcloughlin3773 2 года назад

This course was so valuable. The first few minutes was literally my life the past two days. I’m on the “new job” worry phase. Thank you for putting this together for me and those like me. ❤️

@TherapyinaNutshell 2 года назад

Glad it was helpful!

@jennifermendoza2392 2 года назад

@@TherapyinaNutshell love this course cannot find the next ones?

@wahidhashmi6388 2 года назад

Realization

@ikevalentine4085 Год назад

This video is such a valuable and insightful one

@Travel_with_me424 Год назад

who is still over thinking while listening to this video

@Croneelspa 5 месяцев назад

Meeee 😂😢

@musicpotatohub3494 5 месяцев назад

It just won’t end 😭😭

@seelo75 5 месяцев назад

😂

@miriammuthoni1704 5 месяцев назад

How did you know 😭😭😹

@cartoonfangirl_1136 5 месяцев назад

It will never end for me...

@PRID8R Год назад

I recently spent an entire four day long weekend stressing and worrying about a meeting I had on the first day back at work. The meeting went for 10 minutes and turns out I worried for absolutely no reason. I know I am an overthinker and it is great to finally admit that I need help. Thank you for this incredible video. I am looking forward to taking back control of my thoughts and helping other people in my life who are overthinkers like me.

@STMARTIN009 6 месяцев назад

I am the same way at times. I have overthought things so much at various points that I got physically sick. That was awful. Worrying about nothing.

@gonefishingapodaca 2 года назад

I cried watching this. It’s me 100%. You have made a difference. Thank you

@mrgunn6978 5 месяцев назад

Everything is goona be Okey

@SnehaSingh-ir6lu 2 месяца назад

1. Identify when you are overthinking 2. Say out loud - You are overthinking. You are overthinking. You are overthinking. 3. If you tend to overthink at night - Keep your nights filled with activities 4. Try not to stay Alone 5. Shift your focus to something meaningful 6. Separate yourself from situations 7. Don't get too attached to people 8. Don't let situations remain in your mind, long after they have been done/gone 9. Have something to occupy your attention. Keep yourself busy with something or other 10. Notice when you're overthinking 11. Set a limit to your overthinking 12. Redirect your thoughts to something more meaningful 13. Set an hour or half for rumination or thinking, stick to it, after or before, we shall have no thoughts 14.Keep a time-slot for your worry. 15. We shall address this issue between 10:00pm to 10:30pm 16. You have a lot more influence over your worry than your thought. 17. Keep a Worry time for a day, then to a week, then a month. 18. Everyday I will worry for these many mins & then go back to work, important work 19. NEVER WORRY IN YOUR HEAD. DO IT ON PAPER. 20. WRITE IT DOWN. Good handwriting, bad handwriting, anything, scribble it away. 21. There is a time & place for worrying, & There is a time & place for not worrying, 22. Your brain likes boundaries. Teach it the boundaries. 23. ATTENTION SHIFTING 24. Brain is a thought machine. 25. Don't have to believe everything your brain thinks or says. 25. Just because the thought is loud, frequent or intense, it doesn't have to be true. 26. You are separate from your thoughts. 27. Separate yourself from these negative thoughts. 28. Practice mindfulness. 29. Shift your thoughts from Worry to What are you grateful for? 30. Things you CANT control to Things you CAN control. 31. Shift your perspective from Everything is awful to everything is beautiful. 32. Always bring yourself to the real world. 33. Practice mindful breathing. 34. Shift from abstract thinking to concrete thinking. 35. What can I do to ...................? Use What? How? questions instead of Why? questions 36. Shift from overthinking to your values. 37. Retrain your brain to use it in a healthy way. 38. DISTRACTION - Leads to avoidance, where you end up avoid things you care about too. 39. Use distraction in a right way to overcome overthinking.

@cartoon4191 Месяц назад

God bless you

@MaryannNunes 20 дней назад

Thank you thank you thank you that was a blessing and I will do this thank you so much meant a lot

@Aryasol19 2 месяца назад

You should seriously get an award Emma❤ Thank youu thank youu thank youu for your work ❤ Love you❤

@DrLeifSmith 2 года назад

Love this video! I always say that anxiety and overthinking are the curse of smart people. My clients love that explanation! Smart people overthink-and have a hard time not trying to gain more control by anticipating problems before they even occur. Thanks for this video, your content is so good, and it inspires me to do better videos on my channel also!

@genxx2724 Год назад

And it’s a self-sustaining syndrome. We succeed because we anticipate problems, and success reinforces the behavior.

@brittanyfegan Год назад

Yesssss

@FlamingCockatiel Год назад

That is a very good way of putting it! I sometimes wonder if I overthought my way out of a relationship I grew to enjoy.

@DrLeifSmith Год назад

@@FlamingCockatiel Im sure we all have sabotaged ourselves in different ways like this

@littlephoenix 2 года назад

Thank you so much Emma! Last week I was struggling with overthinking, I was fighting with my thoughts, trying to make them go away but it was making everything worse. Then I prayed to God while crying, asked for help and guidance. Two days later one of your videos about overthinking and cognitive defusion recommended to me on youtube. I am trying the techniques you tought and I am so much better now. I am still struggling but I keep trying, watching your other videos and learning. Thank you so much again. You are awesome!❤

@rainbowmania10 2 года назад

Thank you for this, just in time after crying about what I've been overthinking about. I've been overthinking about a personal conflict the whole week that it's been affecting how I work.

@Exthias1983 16 дней назад

I'm thankful for your videos. I deal with anxiety and depression, and I overthink everything. Your videos are helping me a lot

@Neha.Sawant 9 месяцев назад

I was struggling so bad today, I just couldn’t control my thoughts. Thank you for this video

@gailvanvalkenburgh5260 2 года назад

Thank you so much! I can't get into my life changing PTSD but your video just talked me out of the worse and longest panic attack I ever had!! ❤️

@andreasrylander 2 года назад

Thank you SO MUCH. This is embarrasing to me, but I didn't think I was "allowed" to shift attention to positive thoughts. I thought I had to be neutral. This is very helpful to me.

@TherapyinaNutshell 2 года назад

Yeah, there's definitely been a backlash against "positivity" lately, but you are allowed to notice all sides of a situation

@lukasseyfryd5956 Год назад

This CD has three separate relaxation/meditation sessions on it ru-vid.comUgkxzpa8CIfZcihW4Z0F_ja0QF3W9KIatrsq guided by a very pleasant and direct male voice. Unlike so many other products of its type, this CD does not have bad synthesizer music, does not feature a phony or affected style of narration, and does not make any bogus claims to be subliminal or to re-train the brain or any of that balderdash. What you get is 1. a guided meditation for getting into a pleasantly relaxed state of body awareness while taking a stroll (superb for those easing back into a fitness routine slowly after an illness or injury) 2. A nice long breath-awareness relaxation session that if followed diligently can put you into very deep states of full-body relaxation and mental calmness, and 3. a buddhist-inspired meditation session designed to help you develop and maintain feelings of loving kindness toward not just yourself and your friends, but toward people you don't even like. The CD makes no claims to be designed for advanced meditators or for buddhists or hindus/yoga practitioners looking for very deep and esoteric stuff. It is geared more toward the average person who just wants to develop the habit of relaxation and stress relief through natural, healthy means. him, if you happen to be reading this, keep up the good work fella, and I love your accent. I would also like to note that I have never fallen asleep while listening to this product. I would like to kindly suggest to the reviewer who said this CD makes him fall asleep, that he might want to get checked to see if he has a sleep disorder, or if he is simply not setting aside ample time for restful sleep at night. A healthy person getting adequate rest at night should be able to go into deep states of mental relaxation without dozing off, if not all the time, then most of the time.

@tristianprice4594 2 года назад

Thank you for sharing this! Being an autistic person it is near impossible to stop overthinking. I have been struggling with this lately having met someone who I truly like, I find myself terrified that I will “miss them” text wise and seek constant reassurance! I’m trying desperately to not mention how I feel too much and to need to be reassured that they feel the same way. I find the worst is when conversations end “abruptly” even when they don’t, I just perceive it that way. I’m trying to not convince myself that they are made at me for that perceived blunt answer. But I think I’m finally understanding that worry is unwarranted. Slow, slow steps.

@jamie_dowat44 Год назад

Me too.

@jjwiggs28 2 года назад

I'm a king of overthinking and worry. It is definitely keeping me from my life as I want. Gonna try this... Wish nothing but the best for all of you. Much love ❤️

@Julia-yo9fz 2 года назад

Today I had a breakdown and i was blaming myself keep repeating the same cycle. At least before going to bed, I watched this video. I want to work on myself. Thank you for making such a lifesaving video

@Angell33757 Год назад

can i give u a tip if u dont mind whenever i feel depressed i listen to Surah rehman on youtube and cry as much as i want then i feel so much comfort all my tension are gone if u want to try this

@evasccl7846 2 года назад

I thank God for you and thank you for making these videos. They are so easy to understand and follow, so full of kindness and genuine loving...I am wholeheartedly grateful. I like to take notes of what you say because that helps me revisit, reinforce and remember so I can practice what I learnt. I would like to share that journaling has been my greatest help when dealing with my overthinking, my emotions, difficult times in my life... it helped me detatch from the situation and as i read it, in my heart grew deep compassion and kindness for myself. I don't know If i am making sense but that is pretty much my biggest achievement when it comes to growing and overcoming thought patters, believes, behaviours and feelings that were doing no good and I wasn't aware of that!! I love you. Thank you ❤

@NoNo-tv4uv 2 года назад

Thank you sooooo much for these videos, I can't stop ruminating and it's ruining my ability to concentrate on tasks and to be confident on social interactions, my mind is addicted to it

@Rocketed12 Год назад

Thank you Emma! I recently had a safety incident at work which broke me emotionally. (I'm a licensed person, responsible for hundreds of peoples lives), - The root causes - Saturated overthinking, racing mind, hundred thoughts a minute = The result? Total loss of concentration & focus for a few dangerous seconds. The remedy - Mindfulness, being in the present moment, situational awareness, checking, confirming, anticipating risks ahead. Otherwise known as 'non-technical skills'. Plus the cessation of reading news, any news, significantly less time looking at my phone, listening to your videos, also Eckhart Tolle! Love from London 😊🙏

@tomychildrenwithlove3689 21 день назад

Dr. McAdams thank you. I have been asking why...why am I not more productive than I know I can be? What is preventing me from success? You gave me the answers. I over think terribly. I don't know what my values are. I don't know how to process my emotions. I have been to therapy to figure this out. I didn't find true relief until I applied techniques described in this video. I didn't over think hardly at all today. I had one of the BEST days I've had in years after listening to your videos. I can't thank you enough for helping me return myself to my formal glory. I know I am capable of handling my life and you helped remind me how. And boy after uncovering my values....I think I like myself a whole lot more. I discovered I'm a far better and a more likable person than I ever imagined. Thank you Dr. McAdams.

@jamesmurphy3219 2 года назад

I tend to equate overthinking with getting lost in a deep, dark rabbit hole. It can be very hard to stop it and put on the brakes once the cycle starts. As discussed in this video, once I notice myself doing it I can take a step back as an outside observer. This allows me to 'objectify' or look at my overthinking as an object. Or a shape of some sort, like a blob. Doing and practicing this helps me to untangle from it easier without getting so caught up in it.

@lmm1586 Год назад

It’s torture sometimes 😖

@mindymingo1975 11 месяцев назад

How do you step back and approach it as an outsider? I struggle getting away from the thought once it’s there. I like the idea of being an objective 3re party so to speak.

@jamesmurphy3219 11 месяцев назад

@@mindymingo1975 It's not easy, that's for sure! It takes a lot of practice to be aware of my thinking but I've gotten better at it. I like the analogy of perceiving thoughts as objects, like leaves on a stream. Or clouds in a sky. Creating space between my mind's eye and them. Creating space between them creates the ability to choose what thoughts you reach out to grab vs which ones you just choose to notice and leave alone. Letting them pass by on their merry way.

@fionz71 6 месяцев назад

I love how you own up to the fact it is hard not to dwell on a problem. It makes me feel a bitbetter already ❤

@SamMZ52 8 месяцев назад

The best video I ever watched regarding mental health. Thank you a million!

@robertozamorabritojr.8512 Год назад

Socializing, meditation, and praying all help!! Very helpful video :)

@donnalubrano2856 2 года назад

I’m particularly looking forward to the segment on depressive rumination. After my mother died I started doing a lot of that and it’s a painful place to get stuck.

@beautepley8352 2 года назад

You're the best therapist on the internet! It's truly unbelievable that your videos are available for free. Sometimes (no offense to my real therapist) I feel like complete garbage for paying for therapy when these videos are 100 times more helpful. I think parasocial interactions are underrated especially when I can contact tubers when I need to. I have wisio'd quite a few of my favorite tubers.

@TherapyinaNutshell 2 года назад

thanks Beau, you may be surprised but how I make videos is very different from how I do therapy. In therapy there's a lot more listening, validating, exploring, experiencing- and I'd imagine that some of my clients leave a session wondering "what did we accomplish today" because the process is so different from the education that I do on youtube, sometimes I do use education in therapy sessions, but it's almost like I consider them two different things.

@beautepley8352 2 года назад

@@TherapyinaNutshell I see the benefits of both and I try to incorporate what I've learned from your videos with my therapist but maybe I'm still to early in the "process" to make a judgement call.

@willemburnaby 2 года назад

This video couldn't have come at a more perfect time for me! I recently started a new job with a lot of responsibility and an honest, direct, and high (but not unrealistically high) goal setting boss. I've never experienced this level of overthinking, and I consistently dwell on my mistakes, get frozen in indecision, and feel consistent desires to seek reassurance (though I don't give in as I know that is not the answer). I really love the job, but the rumination is draining me. Thus, I went to my best friend for mental health (You!) and came across this video. Thank you so so much Emma, I really appreciate the work you do. Looking forward to the following videos in this series!

@genxx2724 Год назад

I was listening to a priest on RU-vid. Idk why the video came up on my iPad. I was in the tub and couldn’t change it. The priest said most of us don’t commit major sins. Rather, our sins are shadows: holding on to past hurts, or worrying so that we don’t enjoy our lives. That hit home. When I think of ruminating, perseverating, and anxiety as my sins, I can redirect my thoughts. I became a Catholic after that. Now when I worry, I have tools that help me. The Lord’s Prayer, the rosary, the Surrender Novena, confessing my worry and getting quick comforting wisdom from a priest. Confession takes the problem off of my heart. When I have a problem, I’ve learned to take the necessary actions in a matter-of-fact way, and then not allow the problem to occupy me and produce anxiety. 💕

@Ranger1985. Год назад

Sin is the violation of the Torah, and we ALL commit it. That's why we need a mediator between us and Yehovah, and that mediator is Yeshua the Messiah. There is no Trinity. Also, not a single one of us will ever reach sinless perfection in this carnal body because this flesh has the sin nature. The spirit of Yehovah that indwells us when we believe in Yeshua is the down-payment of our redemption. Check out the book of 1John.

@mariaprudovski Год назад

How is the video called? Would be a major help

@kasan8495 2 года назад

Thank you so much for sharing this. I’ve been meeting someone and we share a lot of interests. Today he said he wants to move a bit forward with our relationship. Since I had my past issues with my previous relationship, it destroyed me mentally for a long time. I just couldn’t stop thinking if this will be the same thing all over again.

@angel.heart007 Год назад

I have health anxiety.. any little symptom my brain magnifies it by 1000x. It’s a vicious cycle. I overthink every single thing and it inevitably leads to a panic attack.😔😔😔

@RideJm 7 месяцев назад

I have been going through the same thing right now, recently got an headache and i thought so much about it that i developed a VERY bad anxiety and the crazy thing is that my headaches are gone but my anxiety isnt, and now I have another thing to feel anxious for! Anxiety. It's hell 😵‍💫 I hope you are doing well now though

@leonebritt4879 3 месяца назад

Oh right now I'm overthinking a dental appointment tomorrow. I've been ruminating for 2 weeks about it so much, anxious about having reflux and needing to swallow all the time in the chair. Also, I get anxious about feeling held down and unable to move or escape ie swallow and spit. Past sexual abuse issues, of course. Now I have the worst reflux with acid in my throat, constant swallowing (I have a small hiatus hernia anyway). Antacids are not helping. Trying to get hold of my thinking and get things into perspective. It's only for a small filling! But it is on top of 2 months of stressful events.

@angel.heart007 3 месяца назад

@@leonebritt4879 omg I’m so sorry. I know exactly what your feeling 1000%. My dentist knows of my health anxiety so they take my blood pressure 20 mins after sitting to give me time to calm down. I’m on anxiety meds but I also take a relaxing otc gummy too. And I know what you mean about already thinking about spitting and all the uncomfortable details of getting a filling. Try and relax your muscles when your 8n the chair. I notice how stiff and tense my body gets and it adds to the anxiety. I’m sure you’re going to be just fine🙏🏼

@michellebell5092 Год назад

Thanks Emma, that was a super helpful video and , I took notes too for once. Overthinking is absolutely my core problem. It affects my life and leads to anxiety . The hilarious thing is for me, the decisions I have to make and get anxious about almost 99% will not affect anyone else

@mombot7467 Год назад

Great information! I'm here because I've slipped back into bad habits with my overthinking. This actually reminded me of a strategy that worked WELL for me in the past. I bought a pretty notebook at Dollar Tree. Whenever I'd catch myself overthinking(usually about family issues and schedules), I'd do an evening "brain dump" and write everything down in my notebook. The next day, when I'm rested and more clear-minded, I'd address the issues in the notebook. I'm going back to the notebook! Thank you!

@ambikawolf664 2 года назад

This has been so helpful. Over the last 3 months or so, I have practised these things and now am moving forward. I just repotted a plant and realised the plant is ME because now it has room to grow. Symbolic of the process I am going through now while gradually redirecting thoughts as I prepare to relocate later... like the repotted plant, I grant myself room to GROW right now. I am slowly reviewing what I have and seeing what is obsolete or just has to go... I found plenty of that. Much more than I thought, so far. Some of it makes absolutely no sense.

@pinkelation853 Год назад

Thank you so much. You are saving me right now. You have no idea. I can't afford therapy like many Americans.

@hope4017 21 день назад

Thank you for your amazing work. I also like reading ur comment sections. People are so relatable here. People around me irl seem so calm and happy even though they're unemployed and all. Meanwhile here I can't even deal with my own thoughts, they can sometimes be so brutal, pathetic and overwhelming, gods

@denii9384 2 года назад

You are the highest quality of human this world has to offer! Thank you ✨✨

@morgankirkendall5829 2 года назад

Love love LOVE shifting worry to background and seeing your daughter play...kids play are my happy place

@geriatterbury2602 2 года назад

A Very warm and sincere lady.

@CBReptiles1 2 года назад

We are in the midst of a brain health crisis - and the antidote is Emma! ❤️

@barefootjamie143 9 месяцев назад

We really are and I'm so glad I found her and this community 🎉🦚 😀

@helenavaclova7634 Год назад

I am such an overthinker! I’m so grateful for finding your RU-vid channel. It’s so motivating ♥️thank you

@LabinotBahtiri 5 месяцев назад

do u even understand anything

@citronen34 Год назад

I have so many times hear that "You are not your thoughts" on top of "You are not your emotions" which havae left me wondering "What am I then? What should I listen to if not those?". You saying that we are MORE than our thoughts makes so much more sense to me and made me feel more relaxed and less worried. My thoughts are me, but I am more than my worried thougts, I am also my happy thoughts, my values, and my dreams. Thank you for putting that small thing into other words so that I could understand, and lessen the feeling of existential crises that what I've hear before has given me.

@liliflood2470 2 месяца назад

You are amazing! I could listen to you all day long ♥️♥️♥️

@starrboii1994 Год назад

When I'm feeling down and overthinking, I put on music or go back to good times, and it helps me understand why I'm pleased even though I'm miserable right now. My body is assisting me in coping with all that is occurring to me, I understand at that point. Aside from promoting self-awareness and preventing overthinking, listening to music and reflecting on pleasant memories are both incredibly beneficial. Thank you for creating these videos, it helps a lot of people more than you know.

@paigesm466 Год назад

Im scared, i started being physical with myself when i do something i thought is stupid. It started as just thinking of hurting myself, to actually slapping my face when im alone. I cant afford a psychiatrist, so i appreciate this kind of videos. Thank you. Praying for everyone's healing❤

@DesireLamar 5 месяцев назад

I’m thankful to have found this video ❤ overthinking almost feels like an illness. It triggers my depression but I feel better after this video .

@bhavnarana6779 2 года назад

You are so kind and generous providing this information free. This is so useful to so many!!!! Thank you

@sammysliver 2 года назад

As a Zen practitioner I have had decades of meditation practice being "the observer" of my thoughts and emotions. This has enabled me to recognize the substance and patterns of both and to realize that these things are clouds passing by in the sky unless I grab onto them. My thoughts and emotions are not "me", they are the ripples on the surface while I am the water. Peace.

@adannagreen4623 Год назад

This channel really did help me a lot when I was depressed. Reported to my therapist with tools and educated on things before we even got to talk about it. I love how action oriented and how these are actions I could do in the moment

@ni5413 2 года назад

Love it Love it Love it. Can't express how much I love your videos. I found them today when I was trapped in an overthinking and worrying cycle. You are an amazing therapist. Thank you

@melliecrann-gaoth4789 3 месяца назад

Thank you Emma.

@flok1971 Год назад

Thank you very much, I needed this on a rainy blue monday here in the Netherlands. Buttttt... I heard this morning for the first time since months the blackbird again who called here in the Netherlands "Merel". After a bad nightsleep this was a happy moment. For now... I will go to the gym and give the thoughts more meaning. Your videos are so helpfull thanks again!

@kdjec16 17 дней назад

I really need this right now… thank you!

@heenavhora6479 Год назад

This is mind-blowing to me because the first example is literally the exact situation I am going through and my mind can't stop over-thinking about what my boss is holding a meeting for.

@JaimeeMillspaugh Год назад

You are literally changing my life. THANK YOU! You are amazing and I am so grateful to have stumbled upon your videos at such a touch time in my life.

@TherapyinaNutshell Год назад

Thanks Jaimee

@hanjnk Год назад

Emma, you have saved me in more ways than you know 😫♥️

@ivycooper7224 Год назад

I have issues in my finances, dating in my 40’s, I never was happy in my life and weight issues and other life challenges 🤦🏽‍♀️🙏🏾

@jessyrepoyo22 Год назад

I didn’t search for this. I really needed this. Been overthinking 🥺

@sjinzaar Год назад

I want to give you a hug.... this is soooo helpful to me. I am a chronic over-thinker

@eorm1499 2 года назад

Emma, you and youtube are in my gratitude list. :) It is so heartening to find someone like you who is so sincere in wanting to help people. Please know that you have succeeded in helping me. By the way, I can't remember in which video you mentioned that you liked detecting. In case you aren't already aware, there is a 3 season British series called "Detectorists" that you might enjoy. It is one of my family's favourite shows. Cheers!

@LearningKaizen 8 месяцев назад

1. Get really good with *identifying* overthinking 1. when’s the most likely time ⏳ 2. what situations trigger it 3. then focus on something else 4. make an alarm to see if how much I’m ruminating 2. Postpone and *reschedule the rumination* 1. schedule worry time and problem solve with a time limit (you'll learn that you really have a lot more influence over your worry than you thought. ) 2. don’t worry in your head rather write it down (There is a time and a place to worry your mind will understand that until stop worrying unnecessarily basically you set boundaries with your mind oh **** awesome ) 3. Attention shifting 1. learn to separate myself from my thoughts 2. practice with mindfulness and Cognitive diffusion 3. visualise shifting thoughts as changing television channels ( what am I most grateful about , what can I control ) (it means we're switching to things that are really specific) ( shift from just compulsive worry to, oh, what are you grateful for? Or you might shift from thinking about all the things you can't control to what can you control. Or you might shift from seeing everything as awful to, oh, what might be a more helpful way of thinking about this situation? ) 4. Shift from negative thoughts in ur INNER WORLD to the *present* OUTER WORLD ( if we shift our focus to what's beyond them, we can see that even if this thought exists there's a beautiful world right here, right now. ) 1. list 5 things u see and feel 5. Shift from abstract thinking(It leads to self Loathing and L plusness ) to *concrete things* 1. ex : why can’t I ever be happy like my friends , Why am I so behind in life (instead of asking, "Why can't I ever succeed at relationships?" you could ask, "What is one relationship skill I can work on?") 2. ask question to make it more detailed and practical 1. what is one small thing I can do to become happier today? (WHY to WHAT) 6. Shift from overthinking to focusing on *values* 1. what is most important to me right now : 1. spend more time with friends and family 2. have a consistent passive income stream 3. be fit and healthy (Take a walk) 7. Distraction (short term thinkin) 1. do things you actually care about but don’t misuse it that it takes the meaning out of your life CBT for ruminatiion. ACT for thought diffusion and metacognitive therapy?

@byonty886 6 месяцев назад

this helped me more than my therapist sessions 😅❤ thanks!

@jhunsuc1239 Год назад

Thank you for what you do. These videos are such a blessing. Also, I love the tee shirt!

@FalconWing1813 Год назад

Watched this on my lunch break Huge help!

@ItsCollie 2 года назад

I just cracked myself up SO HARD when I answered your question “when or where are you when you tend to ruminate and otherthink?” I answered….”when I’m breathing”. 😂😂😂😂😂😂😂😂😂😂 You’re awesome….thanks for this!! ❤

@jeffjacobs4182 9 месяцев назад

Overthinking is so physically and emotionally exhausting, like in my case I overthink almost everything whether it be what book to read, what movie to watch, or any decision it is so distressing. This content really is important for people like me who suffer from overthinking because I just want to live my life in peace.

@mirthaayala7089 4 месяца назад

Best video on over thinking that I've ever watched! The examples that you share always hits the nail on the head. ❤

@nthabisengmetsing5467 8 месяцев назад

I know it very well & in relationships you feel like people don’t understand 😮‍💨the worst is when you create scenarios in you head 🤦🏾‍♀️

@maryboswell6089 2 года назад

Absolutely love this one on ways to stop overthinking...I love how confident, hopeful, and good I feel after watching your you-tube videos, Emma🤗 Thank you so much!

@Theincrediblespud 2 года назад

I always feel like you’re speaking directly to me. I will slowly get better

@elviemendoza3753 Год назад

I know it's 2023 & I should know but I always thought I was the only person who was Overthink. Till I got a new position at my job & nottist lot of guys have it but must were thought to say their worries out loud. Thank you Thank You thank you. 💜💙💗

@ediegar Год назад

Emma, I came across your channel while watching you on a Psych2Go livestream. Every single piece of advise you give has resonated with me so much. I have social anxiety and so I tend to overthink constantly. But your videos have helped me out tremendously and so I want to say thank you. Keep doing what you’re doing!

@Bejunckt 2 года назад

Thanks for the video!! I scheduled it on my calendar to watch this video so I wouldn't forget to do it. I started watching and then it got to the part about connecting to the present moment and your senses and it felt good and I simply watched the rest of the video in front of my tv like I were having a conversation right here in the room. So thanks again!

@irenaedelstein6613 2 года назад

Your T-shirt is right on point ! 🧡

@jessicabeal Год назад

Just found this channel...and it's been so helpful. Emma's videos are soothing and empowering. I love her message of focusing on what we want in our lives.

@mikeypatterson7966 Год назад

I learned about introspection, replacing the word why with what. What can I do overcome? Develop a plan by getting involved in the process to improve or create positive change.

@jarunasunshine 2 месяца назад

Wow! I just found you and your content is outstanding! Its huge, what ONE single video can teach. To pause and take notes to actually USE those tipps, even if some of them seem small. I tend to wanna know more and more but actually this is just a way of not acting/actively changing something. So glad that i have started now🫶 Thank you a lot!!! Wish you all the best🌻

@tony_mac 2 года назад

Oh my gosh I hadn't even imagined how i needed it thx a lot!!!

@janicestevenson6496 2 года назад

Thank you for this presentation on how overthinking is self-defeating and unnecessary. Here are excerpts from the writings of Marshall Vian Summers about thinking as it relates to Knowledge (the deeper mind within us). "My thoughts are too small to contain Knowledge. Your thoughts are too small, for Knowledge is greater. Your beliefs are too narrow, for Knowledge is greater. Therefore treat Knowledge with mystery...so that it may yield its gifts to you without restraints. Allow your thinking and ideas to apply to the visible world that you see, for here your thinking can develop in a useful manner...Yet allow Knowledge to be beyond the mechanical application of your mind so that it may flow into each situation, bless it and give it purpose, meaning and direction... Allow yourself to go beyond ideas. Allow yourself to go beyond habitual patterns of thinking.... Allow your mind to become still so that it may learn to serve." (MVS, Steps to Knowledge)

@alisonchavarria9189 2 года назад

Thanks Janice. I see that ideas are useful to a point, but must be connected and blessed with this deeper power. Sounds like the journey of a lifetime.

@johnchapman5125 2 года назад

Thank you, Janice.

@squirrelnut55 Год назад

I love your videos, thank you so much, you really help me, and being in a position where I can't afford therapy your teachings are a god send💜

@User-q6x3b Год назад

5 minutes after an event: "That actually went great!" 😊 5 days later (typically at 2:30am): "waiiiit a minute!" 😮

@learnandtradewithregs День назад

fr. 😂

@patburton837 2 года назад

Thank you for your video. I’ve been suffering from anxiety issues since retiring. I’m trying to stop the cycle. It’s every day.

@joshdance9959 4 месяца назад

This advice is amazing. You're beautiful. Thank you 🙂

@xiahjunsu2 2 года назад

Hello, thank you so much for this video. I have been struggling with overthinking and I feel God brought me to this video. I don't know if you'll ever see this comment but thank you very much.

@shravanisoma Год назад

I'm so happy for this video and channel!! It's amazing thank you!

@kristenb4367 Год назад

Thank you ma'am for making these free they're very helpful to me!! You're very kind-hearted human being willing to help people for free that helps me immensely with me

@ronaldphillips4686 Год назад

I needed this. I worry all the time about things that will probably never happen. I will be watching this several times. Thanks !

@777rocketeer 8 месяцев назад

As I watch this video more and more I feel like I was supposed to pay for this session. You’re a great person keep up the amazing work

@todthomas7362 2 года назад

I just found your channel, you have helped me more than the VA doctors have. Thank you very much. God bless you.

@deborahjohnston5425 2 года назад

You are so full of knowledge and so good about teaching the points you are making. I wish I could figure more of it out right now. My husband passed away when Covid began our home was all of a sudden gone to kids, I was relocated,sick and I was supposed to die. Here I am two years later and I didn’t die yet. I feel like I have to walk on egg shells so I don’t offend oe upset any of my children. Saying to myself what did I do wrong or how do I live in this world the way it is now. I have disabilities that make things harder but most of my kids don’t realize it.