How to actually sit with your feelings - Emotional Regulation 1/30

If you want to learn how to regulate your emotions, you have to learn the crucial emotional regulation skill of acceptance Learn the skills to Regulate your Emotions, join the membership: https://courses.therapyinanutshell.com/membership Free course - Grounding Skills for Anxiety, Stress and PTSD: https://courses.therapyinanutshell.com/grounding-skills-for-anxiety-stress-and-ptsd If you’ve ever wondered how to regulate your emotions when anxiety, sadness, anger, grief, ADHD overwhelm, or even chronic pain feel intense — this simple emotional regulation exercise can help. In this animated version of my emotional regulation practice, I walk you step-by-step through a powerful skill that helps break the emotion-fear-avoidance cycle. When we try to suppress, distract from, or avoid our feelings, they often come back louder. But when we learn how to regulate emotions through curiosity and acceptance, our nervous system begins to calm down. In this video, you’ll learn: - Why avoiding emotions increases anxiety and emotional reactivity - The emotion-fear-avoidance cycle explained simply - A practical emotional regulation exercise you can use anytime - How to respond to anxiety, sadness, anger, grief, ADHD emotions, and chronic pain - How acceptance builds nervous system safety - A mindfulness-based tool to feel emotions without being overwhelmed This emotional regulation skill is rooted in evidence-based approaches like mindfulness and acceptance practices. Instead of trying to force feelings away, you’ll learn how to regulate your emotions by allowing sensations, getting curious, and teaching your brain that feelings are not dangerous. When you practice this skill regularly — even one minute at a time — you train your brain to respond differently to stress. You become less reactive, more grounded, and more able to choose actions aligned with the life you care about. If you’re looking for: How to regulate anxiety How to regulate anger How to regulate sadness ADHD emotional regulation tools Nervous system calming exercises Mindfulness for emotional regulation Chronic pain and emotion connection This emotional regulation exercise is for you. You can learn how to regulate your emotions. Your feelings are not dangerous. And you are capable of being with them. #HowToRegulateYourEmotions #EmotionalRegulation #AnxietyRelief #ADHDEmotionalRegulation #Mindfulness #NervousSystemHealing #ChronicPain #TherapyInANutshell 00:00 How to Practice Willingness for Emotional Regulation 00:22 How to Allow Your Feelings: Break the Fear Cycle 02:10 Practice How to Accept Your Feelings 06:55 Moving Forward with Acceptance Looking for affordable online counseling? My sponsor, BetterHelp, connects you to a licensed professional from the comfort of your own home. Try it now for 10% off your first month: https://betterhelp.com/therapyinanutshell FREE Mental Health Resources: https://courses.therapyinanutshell.com/free-resources Check out my podcast, Therapy in a Nutshell: https://tinpodcast.podbean.com/ 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. 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 988 or your local emergency services. Copyright Therapy in a Nutshell, LLC