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In this enlightening interview with Nick Wignall, the focus was on the challenges of chronic worry and the power of mindfulness in addressing anxiety. Wignall emphasized a counterintuitive yet pivotal concept: resisting worrisome thoughts often amplifies them, akin to the 'white bear experiment' by psychologist Daniel Wagner. He distinguished between thought control and attention control, underscoring that while we can't directly control our thoughts, we can choose where to focus our attention. This focus is crucial, as "what you focus on becomes your reality." Wignall also highlighted the importance of practicing mindfulness not as a coping mechanism during anxious moments but as a regular exercise to strengthen attention control. He proposed a simple, non-judgmental mindfulness practice focusing on breath and attention redirection, advocating for its regular practice to effectively train the brain and alter its response to anxiety. This approach to mindfulness is not just a temporary relief but a long-term strategy to fundamentally change one’s relationship with worry and anxiety.
00:00 Intro
02:55 The White Bear Experiment
05:48 How Do We Train Our Brain?
09:00 Training Our Brain To Be Better At Shifting Its Attention
09:41 A Very Simple Approach To Mindfulness For Attention Training
16:00 If Someone Wants To Practice Mindfulness, How Do They Do It?
Click the link below to access the transcript:
https://therapyinanutshell.com/how-to-control-your-emotions/
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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.
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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