#Mindfulness of #AnxietyRelief | #cognitivebehavioraltherapy Techniques
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Video by Dr. Dawn Elise Snipes on integrative behavioral health approaches including counseling techniques and skills for improving mental health and reducing mental illness.

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~ Review the function of mindfulness and a variety of mindfulness techniques
~ Explore the concept of relaxation
~ Identify different methods of relaxation
Mindfulness
~ Being aware of your current state
~ Emotionally
~ Mentally
~ Physically
~ Spiritually
~ MindLESSness allows people to ignore “minor” stress until it adds up to a meltdown
~ What discriminative stimuli can you put in the environment to remind you to do a mindfulness scan?
Mindfulness Activities
~ Body scan
~ Mindful Breathing
~ Mindful Observation
~ Specific object
~ Environmental awareness
~ Mindful awareness – Think before you act
~ Mindful appreciation: Notice 5 things in your day

Relaxation
~ Relieving the mind and body of stress, tension, anxiety and restoring equilibrium

Summary
~ Mindfulness involves increasing awareness of our emotional, mental and physical selves
~ Mindfulness helps us develop an understanding of external stimuli that influence ourselves
~ Relaxation is a technique used to restore equilibrium after a period of stress
~ As clients increase self-awareness, they will be able to
~ Identify signs of distress earlier
~ Implement relaxation strategies to prevent upheaval
~ Learn their own stress triggers and effective interventions

0:00 Introduction
0:44 Objectives
5:24 Mindfulness vs. Meditation
8:31 How Can Mindfulness Help
21:29 Beginners Mind
23:58 Opening and Focusing the Mind
28:38 Observing or Becoming
34:01 Brief Summary
37:15 Core Mindfulness
49:39 More Mindfulness Activities
52:23 Relaxation
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What is Mindfulness? Is it all about doing mindfulness meditations and mindfulness exercises? Or is it a way of being. A general attitude or outlook on life? And the answer is YES! It is both.

Being mindful is just a fancy way of saying being present.

And because most of us don’t spend much time actually being present, or brains don’t always know how to do it on their own, which is why we have to practice it by being intentionally more mindful.

In essence, mindfulness teaches us to slow down our brain, to be present. To be right here, right now.

Much research has been done on mindfulness and it has been found to have some really significant mental and physical health benefits.

As far as its impact on some of the most common mental health struggles, it has been found to help with depression, anxiety, panic disorders, and self-esteem issues.

And in this video I talk about exactly what mindfulness is and how you can start becoming more mindful right now, and get the mental, mindset, and physical health benefits from it… without having to sit cross legged on the floor chanting “om” for hours on end.

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HERE’S THAT FREE 10 MINUTE GUIDED MINDFULNESS AUDIO FOR YOU: http://juliakristina.com/tt/free-mindfulness/
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Mindfulness for Anxiety
Practicing mindfulness can help you shift your perspective on emotions, especially anxiety. It’ll help you get better at soothing anxiety, process sad feelings, and quiet negative self-talk. Mindfulness combined with CBT has been shown to work as well as medication at treating depression and anxiety, but without the side effects. And it’s more effective in the long term.

By the end of this video you’re going to know how to use mindfulness for anxiety in your life. You’re going to experience mindfulness with two quick activities, and you’re going to learn how mindfulness can help you calm anxiety in your body and mind.

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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 https://www.churchofjesuschrist.org/comeuntochrist/believe

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.
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The extraordinary effect of mindfulness on depression and anxiety
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Everyone’s experience with depression is different, but for comedian Pete Holmes the key to living with depression has been to observe his own thoughts in an impartial way.

Holmes’ method, taught to him by psychologist and spiritual leader Ram Dass, is to connect to his base consciousness and think about himself and his emotions in the third person. You can’t push depression away, but you can shift your mindset to help better cope with depression, anxiety, and negative emotions. If you feel depressed, you can connect with a crisis counselor anytime in the US.
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PETE HOLMES:

Pete Holmes is a comedian, writer, cartoonist, “Christ-leaning spiritual seeker”, and podcast host. His wildly popular podcast, You Made It Weird, is a comedic exploration of the meaning of life with guests ranging from Deepak Chopra and Elizabeth Gilbert to Seth Rogen and Garry Shandling.
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TRANSCRIPT:

PETE HOLMES: You woke up in a conundrum. You were born into a conundrum. And I don’t care how we label it or lower our anxiety by going, well, it’s this and it’s not this, and it’s that — let’s just talk about this shared mystery that we’re soaking in. I want to be careful here, talking about depression, because I had a friend who was very depressed, and I remember talking to him, out of love, trying to explain some of these ideas, some of these ways that we can think and interpret our suffering. And sometimes when someone is suffering, the last thing they want is for you to go, ‘Hey, there’s another way to look at this.’ That’s later. None of this is to be imposed on anybody, and I don’t want to belittle or just say, ‘You know your brain is — it’s your attachment to your desire to not be depressed that’s causing you–‘ no, none of that. That is not what I’m saying at all. We can give space to someone’s depression. We can love them, we can honor — we can just eat some noodles, we can watch some movies, whatever it is. We can just sit and not talk. That’s real stuff. It’s a real — I don’t know if you call it a disorder, a disease, but it’s happening, and we don’t need to coach people through with ideologies.

That being said, if you’re in a place to talk about this, usually when you’re not depressed, I found it helpful to step inside what I call the witness. And other traditions call that your soul. I believe science might just call it the phenomenon of your base consciousness. If you think about when you were born — I have a baby girl now; she’s not thinking in ideas yet. She doesn’t know she’s American. She doesn’t know she lives in California. Just like a ladybug doesn’t know it’s Italian. You know what I mean? It’s just awareness. So she’s just there. But slowly over time, we build up what Jung and others called the false self. So we have the story of who we are. I’m a man and I’m a comedian and I’m a tall man, I have big teeth, and all these things, and I like the first two Batman movies, and I don’t drink coffee, or whatever it is. So you build up this identity. And oftentimes, in that identity is where things like suffering are occurring, sometimes. I can’t speak for everybody. But I will say that for me, when I’ve been depressed — and I get depressed. I have irrational bouts of anxiety. I have random FedEx deliveries of despondency. Just like, “I didn’t order this. Oh, well, keep the PJs on, cancel everything you’re doing today. It’s time to take a sad shower.” That happens to me. So I’m speaking for me with full respect to other people’s processes and their experience.

When I’m depressed, if I can get into that quiet space, it’s the space that’s noticing the thoughts. So if you think, ‘I’m hungry’ — we always just think that ‘I’m hungry’ is the thought in the animal, and then we eat, and then it goes, ‘Thank you.’ Who’s talking to who, really? I would say that the thought is talking to your awareness, your base awareness, your witness. So that’s what’s watching your thoughts. And if you can get into that, you see how impartial and unswayed by your life circumstance this witness really is. It’s just there. It’s neutral. It’s just is-ness. It’s just this. And it’s just watching. It’s compassionate, it’s involved, it’s invested. But it’s not really as connected and tied to the events of your life story as you are, as your false self is. So when those depressions happen, I found it helpful — and this is something Ram Dass taught me — is instead o…

For the full transcript, check out https://bigthink.com/videos/depression-is-different-for-everyone-heres-what-its-like-for-me
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Amid ever-changing information around the COVID-19 pandemic, many people are experiencing heightened stress and anxiety. Kristin Lothman, a mind-body counselor with Mayo Clinic’s Department of Integrative Medicine and Health, provides some ways to manage that anxiety.
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Christiane Wolf, MD, PhD, Mindfulness and Insight Meditation Teacher at InsightLA, Los Angeles

What: When feeling anxious this brief guided mindfulness meditation can bring you out of worrying thoughts back into the present moment. Using the breath as an anchor you might realize that in this moment you are actually ok.

Effectiveness: Regular practice of mindfulness meditations has been widely researched and has been shown to reduce symptoms like anxiety, depression and stress and increase quality of life and overall well being.

For a compilation of mindfulness research please go to: https://goamra.org

Mindfulness-based stress reduction (MBSR) for improving health, quality of life and social functioning in adults. Campbell Systematic Review 2017, 13.

Khoury, B., Lecomte, T., Fortin, G.,… Hofmann, S. G. (2013). Mindfulness-Based therapy: A comprehensive meta-analysis. Clinical Psychology Review, 33, 763-71.

Pascoe, M. C., Thompson, D. R., Jenkins, Z. M., Ski, C. F. (2017). Mindfulness mediates the physiological markers of stress: Systematic review and meta-analysis. Journal of Psychiatric Research, 95, 156-78.

Dr. Wolf is a physician turned mindfulness and insight meditation teacher. She is the co-author of “A Clinician’s Guide To Teaching Mindfulness” and together with her co-author Dr. Greg Serpa leads the national Mindfulness Facilitator Training for Clinicians at the VA (US Department of Veteran Affairs).
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Have you heard of mindfulness?

I’m sure you have. Apparently it’s all the rage right now.

But not because it’s something new, mindfulness has been around for a long time – it’s just becoming well-known in the Western World because of all the research that’s been done showing how it actually has the power to change our brains from a stressed and anxious one to a more calm and grounded one overall.

In this episode of Good For Me TV, I teach you one of the most simple, straight-forward mindfulness exercises that you can do anytime, any place with no formal meditation required.

FREE 10 MINUTE GUIDED MINDFULNESS AUDIO EXERCISE: http://juliakristina.com/tt/zz-free-mindfulness/
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This video is included in Week 5 of the free online Mindfulness-Based Stress Reduction course (MBSR) by Palouse Mindfulness (http://palousemindfulness.com/selfguidedMBSR_week5-PAIN.html). We are able to include this as part of the course thanks to the generosity of Vidyamala and Breathworks (http://www.breathworks-mindfulness.org.uk/aboutbreathworks). Her new book, You are not Your Pain is available through Macmillan publishers (http://us.macmillan.com/youarenotyourpain/vidyamalaburch). This is identical to the video found at https://www.youtube.com/watch?v=SImXepDbMhQ except that the closed-captioning has been corrected and Spanish subtitles have been added.
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