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Cognitive Behavioural Therapy (CBT) for Anxiety | Dr Keith Gaynor | Inspire Hope

Jun 07, 2021
Okay, now we're going to talk about the same kind of idea when I talk about how

anxiety

works psychologically, especially in terms of the CBT idea that our thoughts and behaviors influence how we feel, and then we're going to try it. and understand a little better why we feel anxious and why sometimes we feel too anxious and then we'll look at one or two things we can do to feel less anxious, I mean,

anxiety

if you're trying to understand what other things than what it is. the floating human body is like a car alarm now every car has an alarm, but anxiety is a car alarm that cannot distinguish between a soccer ball hitting us and going into the wind, it cannot distinguish between a thief and something that is inconsequential, so anxiety will go off, the alarm will go off if someone ties themselves up or someone breaks in and our body does the same, our anxiety will go off if it's something really threatening that we should be afraid of or if it's something inconsequential and our body cannot tell the difference, so when we think about anxiety we are going to think about the biological, then, what happens in our body, the psychological, what happens in our mind and then the social circumstances in which they happen these things in the biological everyone knows your heartbeat your stomach is sweating are all the things that I am showing you right now live on Facebook that you are seeing in HD closed it is all psychological with all the worries that are going on Am I saying that I reached do the right things and is the social environment I'm in?
cognitive behavioural therapy cbt for anxiety dr keith gaynor inspire hope
This would be fine if you weren't here, but you like a stressor that I'm feeling right now and all of that is happening. It's the interaction between those things and so when we try to think about what we're going to do if we're going to treat anxiety, we're going to improve the level of anxiety that we would feel, so we're I'm going to take a look at all three. things and like at the beginning one speaker said there is no one perfect plan for everyone so everyone is going to pick a few pieces from different areas so for some people medications can be helpful, for some people diet can be helpful .
cognitive behavioural therapy cbt for anxiety dr keith gaynor inspire hope

More Interesting Facts About,

cognitive behavioural therapy cbt for anxiety dr keith gaynor inspire hope...

For some people, exercise can be helpful for the things that some people do. Biological processes such as sleep, rest and relaxation can be very important for most. For most, psychologically, a little personal reflection will be really important about what the things are that stress me out and why. Why does this trigger something like meditation for me? It can be very useful. Now there's a lot of very good evidence that actually, if we can slow down for a few minutes every day and slow down our body, then we'll feel less anxious and, in some people, this. If it gets overwhelming, but something like

therapy

or CBT where I spend my life doing that could be helpful, but there are also island manners, we don't exist on our own, we exist in a context and that context. it's the social pressure that we might be under with friends or family or work or that economic environment that we're in and we'll look to reduce some of the social pressure and increase some of the social support, so we're thinking about what happens in anxiety we're going to think On the physical side, we're going to think about something called Saif behavior, which is what we do to try to keep ourselves safe, but it often makes us feel more anxious, we're going to think about worried. what happens in our mind and then what we avoid, also when we become anxious we start to avoid what makes us anxious, but actually that is very helpful in the short term, it is really harmful in the long term and if we really do it look how we are going to recover from the anxiety and the severe anxiety that we have been seeking to experience and tolerate the physical feelings of anxiety, sit with them and not run away from them to try to abandon any safety behaviors that we may have and try. eliminate any threat that we may feel, try to reduce it to the worry that we may have in our mind and reduce the avoidance and develop some behaviors that improve the quality of life and all of that is to feed the middle piece and those are the positive but realistic beliefs about the world and our own ability to cope with the world, so the basics and fundamentals about anxiety are fine.
cognitive behavioural therapy cbt for anxiety dr keith gaynor inspire hope
I'm going to ask someone in the audience how old they are when you'll shout their age 60 cool 16 instead it wasn't like that. It sounds like 60, we'll take 16, okay, anyone else, yes, yes, you're wrong, continue Rob, now you have all those ages plus 70,000 years because that's how long the human being has been evolving into the body you're in. . is seventy thousand years older than your own age and that is why your body is not made for the modern world your body is not made for cars and offices and computer screens and laptops your body is made to be a caveman or a cavewoman the caverns your body You are made to run, fight, flee and defend.
cognitive behavioural therapy cbt for anxiety dr keith gaynor inspire hope
Your body has survived 70,000 years. You are a miracle of evolution because your body is exceptionally good at doing this and one of the things that has allowed all of us to stay alive is to live longer. dinosaurs to beat the woolly mammoths to the end of all the other things that could have killed us along the way is anxiety in this sense anxiety is our friend it is very very useful if your house is broken into tonight anxiety will kick in and you'll move at 100 miles an hour if you smell smoke you'll get the kids out of bed you'll break down doors you'll be stronger than you thought you'll be faster than you thought you'll save your life anxiety stops, falls off cliffs, stops, it wanders under buses, it stops, we put ourselves in dangerous situations where we could die and that's why in terms of evolution we have it, that's why it's in our body and why it's so useful, this is what it will do our body. our heart rate will skyrocket our blood pressure will skyrocket our heart will start beating our lungs will start breathing and it will push the blood to our hands and our feet to our periphery so move it away from the center and the idea is Kenny Egan is in the audience , we can fight or run, we have fight or flight and our body is brilliant at doing this and that's why you were alive and you're in this room and you haven't been eaten by a tiger because I have this, but one of the things is that we don't live In the jungle, we don't live in a situation where we feel in danger all the time, we work in offices, we work in schools, we drive the car and that's not a youthful response to those stresses, our body gets going, it's huge and overwhelming and ready to fight or sprint, it's not that useful when our boss, like an email or the bank census, yeah, a bill or one of our kids is stressed or something.
So the stress we feel in the modern world is that our body is not prepared to deal with it and that's why we do a lot of things to make it go away, we feel very bad and we want to push it away and we could drink or we could take drugs or we could do something else to prevent us from getting into the situation, so if we go to the shops in a busy place and we are very busy in the supermarket we feel very anxious, we don't go there or go to a place that we feel. judged where people are going to be very negative towards us there is going to be a lot of social judgment, I won't go there anymore and that's okay, we will feel better for a short period of time, the anxiety will decrease, but as more time passes, yes we stop going to the store, what happens to our life or if we stop going to the place where we feel judged, what happens to that place, I mean we have all these parts of the map that we can't go to and I think that anxiety doesn't disappears every time we have to approach it, we will feel more and more anxious, so one of the things we have to do is learn in the modern world how to deal with the fight in an acceptable way. in a useful way so one of the things I struggle with in the cut is to keep running so go to give yourself unlimited energy it's giving you some energy for a short period of time and that's like a while out of about 45 minutes 45 to 60 minutes and, in fact, if we can stay in an anxious situation and tolerate this and talk to ourselves about it and convince ourselves that the anxiety will peak and trough at 60 minutes, what? what's going on?
Has anyone ever jumped out of a plane? Yes, Jonah. say what it's like when the scary thing, yeah, yeah, yeah, cause humans are meant to be on fire, well I want your bait for them and I imagine the person you know who experienced something like this, their heart rate will skyrocket and then you and a couple of minutes later and slowly your heart rate goes down and back to what happened if you did it again the next day and the day after today and if you continued to do it every day for three weeks, this is what it would look like.
Going down and down and down and down, you know, it may never be perfect, but even jumping out of a plane wouldn't be as terrible as it was on the first day and that's how we learn how our body learns that things are safe and that's how we are. all. The entire audience has been through this adventure hundreds of times when your mom took you to school on the first day of elementary school and she brought you there and she sent you with your anxiety through the roof and maybe she had to push. at the door maybe she had to leave you maybe she know those Delta tears of whatever but then she brought them the next day and she missed the next stage for the next day and then school was fine and this is the same when you came in the first day this is the same when you learned to drive a car and you got crushed in the parking lot this is the same the first time you are at work this is the same the first time something happened you felt anxious and then while you were doing it again and again again you felt less anxious, so by going towards what we fear, the very famous book is called feeling the fear and doing it anyway, but going towards what we fear, our body acclimatizes us, but the opposite is also true when get away What we fear by avoiding or setting up barriers, our body never acclimatizes us, it stays high so far, our body goes up and we get smaller, it never learns that it's okay, so if you had gotten on the plane and you were there and you said, no I'm jumping, sounds are a perfectly sensible thing, they'll be fine, your body will never learn that it's okay, you'll always be afraid to jump and that doesn't really matter if you know it's skydiving.
It's not a big deal, but if that's going to work for some people going to school or some people getting in a car, then it has a very serious consequence because we never feel able to go and do that and what CBT tries to help people do behavior B, to really go towards the thing and we do it very gently and with a lot of compassion, but there is only one direction and the direction towards us and see, think about coming with us , so how do we think about it as we walk towards the door of the plane?
How do we think about it as we go down and then when we reach the bottom? How do we think about it again so we can go next time and that's what we try and do in

therapy

is help people go towards what they fear and help people understand us in a way that allows them to do so in the future. , so what we try and do is these two things are our beliefs about what scares us, right, so, we are going to die if we jump off the plane, we are going to be judged if we go to the place where the people are horrible, are we going to be judged? to be able to go to school go to work go to the supermarket and what will happen to us if we do that and then we can teach our bodies to lower themselves slowly and gently so that they feel relaxed even in difficult situations and that may seem impossible or It may seem really strange or it may seem really strange except that you have done it a thousand times in your lives in difficult circumstances and when you think about it in people who are Guardi or who are nurses who work in the emergency room or who are ordinary firefighters or pilots. people who did ordinary jobs but who did exceptionally scary jobs exceptionally difficult jobs that's exactly how they learned to do them they came in as terrified rookies they were outclassed again and again and again and again until they felt capable of doing those things we sent soldiers In the Combat fighters learn to do this by slowly repeating the processes and go for the bullets.
Firefighters go towards the flames and we in our normal lives don't really have to do things. The scary thing is that we don't have to. Go to the bullets, we don't have to jump out of planes, but we can teach your bodies how to be okay with those things, so what are the kinds of thoughts that people have about that anxiety and these are the most typical ones to slight? If I became more anxious I think I would go crazy or have a heart attack or not be able to cope, we could have tourists and they run the risk of something hurting me or vulnerability in certain situations and we can be dangerous or but the shame If I do something it will be humiliating and I will be rejected and I am speaking in public in front of a lot of people in the olan, this is the one who is pointing out to me right now the lack ofcontroller will collapse our faint or cry or feel anxious better my own anxiety if I get too anxious I will feel overwhelmed I won't be able to control my own anxiety and these costs are in the back of our minds, they may be in the front of our minds and it's just that we can talk about it and we can think about it and people can reassure us and I'm sure in many situations other people go.
I'll be fine, no problem, you'll be fine, but really until we take that step and we're able to tell ourselves it was okay, I went there, it wasn't perfect, I could have enjoyed it, but it was okay, the terrible thing didn't happen. I went there and went again, and it still wasn't surprising. I still didn't really enjoy it. but it was okay, the terrible thing didn't happen and I went again and the terrible thing didn't happen and I went again and I went again and I went again until it's okay until I can really do this with confidence and I was talking before the break about self-esteem and how we build confidence and self-esteem.
We build confidence and self-esteem by going from doing things we couldn't do to doing things we certainly are and have done. become very strong and very resilient because we know, we did that walk and for all the four-year-olds in September who started primary school, the kids walk through the main door of the school and for a 16-year-old that walk will be the main search and the following year it will be university or work or it will be the first door of entry or whatever, it could be getting on a plane, they will be very common things, but it could be a very long road and we do it very gently and a lot of compassion, but in one direction and very often we think like it's a belief: if I'm going to have something from Street and on Saturday I'm going to be overwhelmed, it's going to be horrible, the things that are going to happen are I'm going to avoid Grafton Street at all costs. .
I'm going to stay at home. I'm going to check in regularly to make sure my body is okay and I don't feel overwhelmed thinking that, but we learn from that. I'm vulnerable that the world is scary and if there are too many people around it's threatening and yes, there's a whole other set of beliefs and I guess this is the set of beliefs that we have to try to bond with depending on our own history. and depending on what is happening to us and what we believe, if I go to Grafton Street I will be very anxious now that it is really uncomfortable and I will be sweating and I will be disgusting because 70,000 years of evolution is going to start but I will manage and if that is true yes that's the reality so it's very important that I go it's very important I try to distract myself and I really enjoy ourselves and it's very important that I don't spend all my time monitoring my heart rate monitor my body monitor my thoughts and if I do that then what I learned is that I'm actually stronger than I thought and the world is less scary than I thought and that's a really important thing to learn and we can You only learn by walking, so this is the only task I would ask of you in this twenty session minutes, which is thinking about the things that make us anxious.
Think about the things I'm afraid to do. and then think about what the alternative is, what the theory is, what the belief is, and that's often, but if I do something I'll be a sweaty, messy, anxious mess, it's definitely a real reality, but I'll get over it and in managers, and then I'll think about what I need to be able to managers what support I need who would I need to help me I don't have to do it alone and then what else would be helpful would it help me if I did it in small sections?
If I had something else to help me along the way, what would be good for me to do? Do I need something to distract me or something to engage me or do I need someone else to come with me and then? Make a list of the easiest and hardest things to do and start with the easiest and do it for a week and see what I've learned about myself and what I've learned about the world. Well, that's 19 minutes that I've seen. again a little while thanks

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