- 2 days ago
ASMR for ANXIETY and PANIC Relief - Helping you calm down 💕
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CreativityTranscript
00:08Hey, look at me. Focus on me. You're okay. I'm here with you.
00:22So, we're going to focus on calming down. Okay? So, look at me. All right. All of your
00:33attention on me right now. Okay? We're all right. We're okay. We're going to take some deep
00:49breaths, okay? Just focus on calming down right now. Okay, so, can you go ahead and take
01:05a deep breath with me? Ready? And then hold it. Hold it. Hold it. And release. We're going
01:27to do that a few times, okay? Hold it. Hold it. Hold it. Hold it. Okay. Can you keep doing
01:55that? Throughout our time together, I promise it will help. Even though sometimes it feels
02:04like it doesn't, if you do it long enough, I promise, I promise that it will help. I used
02:12to have really bad anxiety attacks, and whenever I would try deep breathing, I was positive that
02:19it wasn't working, but that was mainly because I didn't do it long enough. So, please continue
02:26to take deep breaths and hold it. And as you relax, feel your body relax as well. So, try to
02:38be
02:38intentional and mindful as you're taking those breaths, okay? Can you do that for me? Can you
02:47do that? Okay. So, I'm going to light a candle right now and just try to focus on the sounds
02:59and your breathing. Right now, we're not thinking about anything else, okay? We're not thinking about
03:06what's going on in your life, what's going on in the world. We're just focusing on being present in
03:14this moment together, okay?
03:27Okay. I'm here with you right now. I'm going to say some affirmations in the I tense, so repeat
03:43them with me, okay? Right now, I am safe. I am safe. I am not in danger.
04:16I am sooo loved. I am ok. I am ok.
04:36I am okay right now.
04:42I am not weird or broken or overdramatic for feeling this way.
04:53I am not weird or broken or overdramatic for feeling this way.
05:07Every breath that I breathe out, I feel my anxiety leaving my body.
05:23Can you take a deep breath of this for me?
05:27If you look at it, you can see that it's really pretty.
05:30I love these candles.
05:33And it's got a little bit of quartz in here for protection.
05:40So I'm going to light this candle.
05:43And can you go ahead and set an intention?
05:48That is to say, something like, I am going to feel better.
05:54I do feel better.
05:58I am safe and okay and feeling better.
06:03Something like that.
06:04Okay.
06:18It's okay.
06:34It's okay.
06:37We are okay right now.
06:41We are okay.
06:44We are safe.
07:25Okay.
07:26Are you continuing to do your deep breathing?
07:30I promise it works.
07:34Wonderful.
07:36Wonderful.
07:37Wonderful.
07:39Wonderful.
07:40Wonderful.
07:41So we are going to move on to E.
07:46F.
07:48D.
07:51Tapping.
07:54Which is a technique that can alleviate anxiety.
08:00So, before we begin, I just want to remind you that I am here with you.
08:07There is nothing that you can do or say that will make me leave you unless you want me to
08:12go.
08:14And we are going to get through this together, okay?
08:17Okay.
08:21So let's try some E.
08:23F.
08:25D.
08:28Tapping.
08:31So what you are going to do is use either one or two fingers or your fingers kind of in
08:41this shape.
08:42And you are going to be tapping certain parts of your face and your body.
08:49And while you are tapping, you are going to be repeating a phrase.
08:54The phrase structure is as follows.
08:59Even though I feel blank, I completely and wholly accept myself.
09:09Or you can modify that as you wish.
09:13You can say, I completely and deeply accept myself.
09:16I compassionately, or I hold compassion for myself.
09:22Something along those lines that I do like, I deeply and completely accept myself.
09:29So for example, if you are feeling nervous about a test.
09:33Or feeling nervous about world events.
09:38Or maybe just feeling body anxiety and you don't know where it's coming from.
09:42You could say something along the lines of, even though I'm having body anxiety or even though I'm feeling anxious
09:50for no reason.
09:52I completely and deeply accept myself.
09:56So have that sentence structure in your head.
10:00I'll give you a second to think about it.
10:03And once you have it, you're going to take your fingers.
10:08And the first place that you're going to tap is right here.
10:14I completely and deeply accept myself.
10:17Even though I feel nervous about what's going on in the world right now.
10:23Okay.
10:24And then you are going to move on to the second spot.
10:28Which is your eyebrow.
10:30Right here.
10:32So let me tell you the spots in order.
10:35Okay.
10:37One.
10:38Here.
10:41Two.
10:42Here. Your eyebrow.
10:45Three.
10:47The corner of your eye.
10:50Four.
10:51Below your eye.
10:54Five.
10:55Your lip.
10:58Six.
10:59Your chin.
11:02Seven.
11:03Your chest or your collarbone.
11:07Eight.
11:08Your armpit.
11:09Or this area, not in your armpit, but like right here.
11:14And then nine.
11:16The top of your head.
11:18So let me show you how it goes.
11:20This one.
11:38Are you ready to do it together again?
11:42Perfect, perfect, perfect, perfect.
11:46Okay, so have your phrase and repeat it, okay?
11:52The whole point of this exercise is really driving home that you hold compassion for yourself no matter what.
12:02You have to be compassionate for yourself.
12:07Okay?
12:08You have to forgive yourself.
12:12And always just know and believe that you are valid in the way that you're feeling.
12:19And you are not being dramatic.
12:22And you are not being a weenie or being anything like that, okay?
12:28There are so many reasons why a person feels anxious.
12:31And a lot of the times it goes way deeper than just maybe that single event or situation that you're
12:40afraid of, you know?
12:42So just hold compassion for yourself, okay?
12:45The human brain is very weird.
12:50Okay.
12:53Are you ready?
12:54Okay.
12:54Let's do some EFD tapping.
13:00And I will try not to hit these microphones.
13:04Okay.
13:05Ready?
13:05Ready?
13:30You can do it as many times as you'd like on each area.
13:34But try to add a little bit of pressure.
13:38So it's not extremely soft, it's a little...
13:41It's not painful, but it has some strength behind it.
13:46Are you ready to do it again?
13:49Okay.
13:50Okay.
14:15So you can keep doing that as long as you want or need.
14:20Another tapping method that I really like, that isn't necessarily EFD tapping.
14:29Just tap your hands together like this.
14:35And repeat the same thing if you'd like.
14:38Even though I'm nervous about this, or even though I'm anxious about this, I completely and deeply accept myself.
14:49That one's a little less involved than true EFD tapping, but do whatever you want to do, okay?
14:58Especially if you're somewhere public, this might be a little less odd looking.
15:20Okay, so now I'm going to do a countdown.
15:23Down from 10.
15:26And when I reach zero, you are going to feel...
15:31You...
15:31Yes, you are going to feel as if a weight was taken off of your shoulders, okay?
15:38So can you do me a favor and close.
15:42Close, close, close, close, close, close your eyes.
15:47Continue taking deep breaths.
15:51And listen to me as I count down.
15:55And anticipate for the moment that I hit zero.
16:01Because you're going to feel as if a weight was taken off your shoulders, okay?
16:10So loosen.
16:15Loosen, loosen.
16:16And if you find that your face is tense, relax your face.
16:21Relax your eyebrows.
16:23And unclench your jaw, okay?
16:28Now with your eyes closed.
16:30Or open, whatever you want.
16:33Let's start the countdown.
16:36Alright.
16:3810.
16:4010.
16:439.
16:478.
16:527.
16:566.
16:586.
17:015.
17:037.
17:064.
17:117.
17:135.
17:168.
17:178.
17:198.
17:20One. Zero. Zero, zero, zero, zero, zero, zero. Zero.
17:40Okay, now open your eyes. Do you feel a little bit better?
17:49Good. Good. Even if you don't feel that much better, we're going to continue spending some time together, focusing on
18:03our breathing.
18:06Actually, I'm going to do a little experiment with you really quick, okay? So focus. Focus on me, okay? Don't
18:13let your mind wander.
18:14We're still here in this moment together, okay?
18:18Okay, I'm going to take a very deep breath, and you let me know if you feel better after I
18:26take a breath.
18:29That is, after you hear me take a deep breath, because for some reason, when I listen to ASMR, or
18:37I hear somebody take a deep breath, I feel a lot more relaxed.
18:43Even if I didn't take a deep breath as well.
18:46So let's do that little experiment, okay? Ready?
18:49So just listen.
19:15Did that make you feel even a little bit more relaxed?
19:19I hope so.
19:21But anyways, okay.
19:26So the last official exercise we are going to try to do is a mindfulness exercise.
19:36So up until this point, you have not been thinking about what you are anxious about.
19:42And if you are not sure what you're anxious about, you're not trying to figure out what it is.
19:49Now for just a second, we are going to think about the concept, or situation, or person, very briefly, that
19:57is making you anxious.
20:00And then once you have that in your head, we are going to shift our thoughts to our anxiety, not
20:10the cause of our anxiety.
20:12But what it is doing to our mind and our body, okay?
20:16And we are going to visualize what exactly that anxiety looks like, feels like, tastes like, inside of our body.
20:27Okay?
20:28So close your eyes if you'd like.
20:31Think very briefly about what is making you anxious.
20:35Now stop, stop, and think about your anxiety.
20:43What color is it?
20:48Where is it in your body?
20:53What texture does it have?
20:57Is it hot or cold?
21:01It truly does not matter how abstract this concept of your anxiety is.
21:08You are simply listening to your body and listening to your brain and being mindful.
21:15Just being completely in the moment, okay?
21:19And listening to your body.
21:22As a reminder, we are not thinking about the thing that is making us anxious.
21:27We are thinking about the shape of our anxiety, okay?
21:34So let's think about it.
21:36And go ahead and tell me if you'd like.
21:42For example, I can tell you what my anxiety looks like sometimes.
21:48Sometimes it is a dark gray smoke that runs from the top of my head to my feet, through my
21:59body.
22:00And sometimes it's an electrical sharp yellow tingling in my chest and throat and head.
22:11Sometimes it's a really heavy, blue, thick weight on my throat.
22:21Because my anxiety tends to manifest in my body and give me physical symptoms.
22:28And I know that's actually pretty common.
22:34So for almost a year of my life when my anxiety was the absolute worst, it felt like I had
22:42somebody pressing down on my throat the whole day.
22:48And I was so convinced it was something wrong with me, something like I was sick.
22:55But it was all anxiety.
22:57Anxiety is so powerful.
22:58But the thing is, the thing is that you are more powerful than it.
23:04And it does pass.
23:07It will pass.
23:11Especially if you continue to take moments, like right now, where you are focusing and working on building techniques to
23:20deal with it and feel better.
23:23Okay?
23:23That hard work will pay off.
23:26Okay?
23:27You are not wasting your time.
23:29And you are not even just calming down for this moment right now.
23:33You are getting better at managing your anxiety.
23:36Simply by being mindful and working on improving.
23:41I promise.
23:42Okay?
23:43I promise that.
23:54Now for this last bit of the time that we're going to spend together.
23:59I'm going to be brushing the mics or your ears.
24:06And just kind of chit-chatting with you to take your mind off the anxiety.
24:13So if you want to maybe leave now, that's completely fine.
24:23We're just going to be spending a few more minutes away from our thoughts.
24:29Just listening to sounds and spending some time together, okay?
24:33To get our mind off of whatever it is that is giving you anxiety, okay?
24:41Alright.
25:08We are okay.
25:16We are okay.
25:23We are starting to feel better.
25:38And if or when it comes again, we know some techniques for dealing with it.
26:14We have a lot more of goals.
26:18With every breath that I take, I feel a little better.
26:28And with every breath that I take, I feel a little piece of the anxiety leaving.
26:47It's okay, it's okay. Everything is going to be okay, I promise. I promise. Everything is going to be okay.
27:14Another technique that I didn't mention in this video but that I do sometimes is pretending to breathe into a
27:25paper bag.
27:26So have your pretend paper bag and hold it closed kind of tight and breathe into it, okay?
27:38It's kind of weird but I discovered that technique right before I was about to take a really big test.
27:44And I was full on hyperventilating and I was just sitting at my desk waiting for the test to be
27:51passed out.
27:52And I just like had my hand here and I was breathing into it.
27:55And for some reason, it helped me relax so much.
27:59And I was like, I just discovered a new anxiety technique.
28:08And another moral of that story I guess is that you should experiment with what feels good for you and
28:14what helps reduce your anxiety.
28:19And if you've ever come up with your own idea, you should definitely share in the comments.
28:33Let's do some more affirmations.
28:35Or, oh my dear friends, be okay.
28:38I am well.
28:42I am strong.
28:47I am beautiful.
28:51Yes, I am beautiful.
28:56I am unstoppable.
29:02Du...
29:17All right, let's take a few more deep breaths, and then I'm going to have you continue doing
29:31EFT tapping and countdowns and reminders to unclench your jaw, unfurrow your brow, and
29:44any other technique that you've found in the past that helps you until you feel a little
29:49better, okay?
29:53Okay.
29:55So let's take a deep breath.
30:04And let's try to keep our breath in our stomach, okay?
30:08Not high up and tense and high up here, but low and in our belly.
30:17Okay?
30:19So let's go.
30:28And the natural resting spot for our breath is down low and relaxed.
30:37And then inhale.
30:41Hold it.
30:49Now the more anxious you are, or, you know, whatever works for you, but if you want to
30:56extend the amount of time that you're breathing in and holding and releasing, please feel free
31:03to do, and know that the holding part is actually very good for you, and try to do it as
31:12long
31:12as you can without it being uncomfortable.
31:17Okay.
31:20So I'm going to have you keep doing that.
31:28And I'm going to give you some more resources in my description if you want to check those
31:34out, but also if it gives you comfort knowing that other people are dealing with the same
31:40exact thing, and that you are in fact not broken or weird or abnormal, go ahead and read
31:47the comments, because you will see that so, so many people deal with anxiety and panic, okay?
31:57Okay.
31:59Thank you for taking this time with me, and I genuinely hope that you feel better.
32:09Okay.
32:12You are so strong, and I promise that you will.
32:17You are so strong, and I will feel better, and until, until next time, until next time.
32:36Bye.
32:47Bye.
32:48Bye.
32:50Bye.
32:55Bye.
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