So, You're Having an Anxiety Attack (The Calm-Down Method for Stopping Anxiety Attacks)
Video Overview & Insights
Stop anxiety attacks fast with calm-down techniques. Learn grounding, breathing, and visualization methods to manage anxiety and reduce panic symptoms.
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0:00 Introduction
0:28 How to stop an anxiety attack
This helped me so much was mid panic attack an overthinking
04:19 Name three things you can see around you.
Click the link below to access the transcript:
Claustrophobia in plane😢
https://therapyinanutshell.com/so-youre-having-an-anxiety-attack-the-calm-down-method-for-stopping-anxiety-attacks/
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Thank you. These are new to me. ❤
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Thank you. I’m having an anxiety attack at work right now.
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Thank you. I was having a panic attack and didn't know it. I have very little safe people in my life as most of them are busy. Thank you for making me feel better and feel as though I can achieve my goals. Those last few words meant a lot. I am gonna go study now.
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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.
I've been watching this video on repeat since it came out. I was diagnosed with severe anxiety at 12, I'm 22 now. It has helped me through my worst. Thank you.
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.
May peace find everyone here today. Wishing you strength, happiness, and better days ahead. Stay blessed. 🤍
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I have chronic panic attacks about 5-10 times everyday and it’s sickening I can’t do it anymore
More User Perspectives
Thank you😢
@karatecat46I’ve been having severe anxiety for the past few weeks making it so difficult to concentrate, make decisions, and just enjoy life. It’s utterly exhausting. I try to make sense of it all, write down plans, and just get my thoughts organized but nothing helps. It’s a horrible feeling. 😢
@italiansouthernerI’m praying for healing from anxiety in Jesus’ name for every person watching this. ❤✝️
@Becca_Lynnperfect so perfect
@kyluvsgyuYou are wonderful.
@Sharon-z5r5cFor anybody reading this, a freezing cold shower is absolutely amazing. 👍👍👍
@YoungOne777This video helped me exactly one year ago before I started my healing journey with my therapist and psychiatrist. This very video helped me get through panic attacks from a stomach flu that sent my system into overdrive. I was lost I didn't have anyone (at the time) to help me through but this video 🙏🏼 Thank you for doing this on YouTube!! It really helped for the situation I was in.
@justineeweenyLast year my mom passed away from melanoma. If you don’t know what melanoma is, it’s one of, if not the most dangerous type of skin cancer. Yesterday I got a sunburn, and that might not seem like such a big deal, but sunburns make your chance of getting melanoma go higher. I’m so scared. I’m scared of dying, I’m scared of getting this cancer I’m terrified.
@Emberlyn_Arti love you guys for reading this in the middle of my panic attack
@jillkarijosemito3243It’s surreal having to watch two advertisements before being able to calm myself down
@HankTank1340The breathless part gets me
@GiggleBoxPlayThis video literally saved my life. I watched it more than 100 times.
@AydinHabibi-ni7sbI love you. @therapy in a nutshell. This video really helped me and made me safe. <3
@rabbiyajaved4222Does anyone have tips for extreme death anxiety that keeps me up cause it makes me feel im gonna die if i close my eyes and sleep, these also randomly flare up when ik thinking of my age and future and they are super annoying
@Dreamy._.1606Thank you so much for this video ❤️
@photoholohanThis video really helped me calm down. I am grateful.
@marysullivan6398I hate panic attacks it always feels like im gonna die and that makes me even more anxious
@mike06dMy husband passed away last november 23,2025. I feel so lost and all alone. Which I am I've been dealing with all this on my own? With nobody to come and help me visit or even call. Not even my own children or any of my family. The panic attacks sometimes are so hard and so real. You feel like you're having a heart attack. But at the same time, you know, you're not, I come across you today. We're just a little bit of help to know that I am okay. And in the 2 3 minutes that I listened to you, I followed you. And you helped me, i've saved this video I have subscribed to you, and i'm going to hear more every day and learn more every day that I am safe.And I am okay thank you
@LauraSilvers-e5n6fI hate anxiety, I’ll always wake up feeling nauseous and can’t eat anything, and I try to still go to school or do whatever I’m doing and the whole time I’m trying my hardest to not throw up but still do eventually, and then once it starts it lasts the whole day of me just vomiting and feeling miserable until like 1am. There is nothing worse I’ve felt than that.
@katesmiles7471I never thought this would work for resisting the stress and anxiety attacks I've always been struggling the whole time before seeing this treatment. Thank you so much..
@kurthtunWhy did the yawn feel like it increased back up the panic? 😅
@teganb4747What happens when you get more anxious from doing this?
@dislike_button33Thank you.
@jasoncrow5482I am 50 . My husband worked in airline industry so my entire life I used to live alone with my daughter. Last one year I don’t know what happened to me I just can’t control my emotions and I had anxiety/ panic attack whenever I am alone at home.
It’s really not me trying my best to come back to my normal life but I can’t control t.
Please guide me
it is evil to put ads on this video i opened this while having a panic attack and the ads wont stop
@cherryasbestosThank you Gratitude ❤
@juned4080Thank you!!!
@joegentry874Great mam 🥰
@amirhamzahamzawazir3875Thank you. This helped calm me enough to keep me from driving myself to the ER in the middle of the night. Going almost 48 hours without sleep is a scary place to be.
@emloreynHelped me a lot recently, ty <3
@swan222Ithank you, it helps
@PiperlanceThis always helps when the panic gets too much. Thank you 🩷
@Autumnal-l7oThis helped me to calm down from a panic attack, thank you! Stay strong to who ever reads this
@Hannerz.97i love you ❤
@jesslei.gh7Its so hard having to be strong all the time, idk how people do it. Thank you all for the kind words and inspiration I really need it now. ❤️
@ogHennyyooThank you, this video has helped me more than once
@TheRealYungCubThe way she speaks is so calming. Thank you so much for this video
@CooziumThis video is the only video that helps me calm down. I’m so tired of freaking out every time my stomach is upset or any normal sickness my anxiety spikes I just want to calm down. Or it will hit at random times but mainly it’s as soon as I’m in any pain/discomfort
@LanayHuddlestonOnly the fake yawn worked for me. But it worked really well
@user-rw3hg7xw4l