3 Minute Stress Management-Reduce Stress with this Short Activity

3 Minute Stress Management-Reduce Stress with this Short Activity

Stress is the aspect of anxiety that we feel in our body. Worry is about thoughts, but stress is how our muscles get tense, our breathing gets tight, it makes you ache or makes your hands sweat, stress is the physiological response to perceived danger.

So when your brain perceives a threat, whether it’s a tiger or an upcoming deadline, your brain triggers that FFF response. But we can train our mind and body to be calm by doing little activities that regulate the nervous system, and it’s best if we do these throughout the day.
Now for people who work in manual labor jobs, stress reduction may look like resting on the couch, but for people who spend much of their day frozen at their computer, reducing stress is probably going to be most effective if we incorporate movement

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Therapy in a Nutshell, LLC and the information provided by Emma McAdam, is solely intended for informational and entertainment purposes and is 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.
About Me
I’m Emma McAdam, I’m a licensed Marriage and Family Therapist, I have worked in various settings of change and growth since 2004. My experience includes Juvenile Corrections, Adventure Therapy programs, Wilderness Therapy programs, an Eating Disorder Treatment Center, a Residential Treatment Center, and I currently work in an Outpatient Therapy Clinic.
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 direction.
And deeper than all of that, the Gospel of Jesus Christ orients my personal worldview, 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.
Copyright Therapy in a Nutshell, LLC


  1. Ed Zanjero on April 21, 2021 at 5:00 pm

    Just found you. Amazing. Subbed.

  2. Bob Burch on April 21, 2021 at 5:04 pm

    Awesome video. Thank you

  3. Inna Yusnila Khairani on April 21, 2021 at 5:05 pm

    It works for me as well!

  4. Mitz Ng on April 21, 2021 at 5:08 pm

    I love this!!! It works for me!!!! Thank you so much. I love your content please continue doing what you do. You are helping people like me, and I could literally use this in between my online classes, before I have presentations and just every time!

  5. Rohit Raj on April 21, 2021 at 5:08 pm

    Yes by seeing you my stress is reduced

  6. ariryan reyes on April 21, 2021 at 5:08 pm

    Thank you ! More videos re stress management..

  7. Jorge Torres on April 21, 2021 at 5:10 pm

    Hi thank you for everthing you teach to us . I have question for you are you married because i want to meet you if you single you are very atractive women I will wait for your polite awser thank you. ….. jorge_torres175@msn.com

  8. SidneyBloom on April 21, 2021 at 5:10 pm

    This was helpful for me, thanks.

  9. Susan Garrity on April 21, 2021 at 5:11 pm

    Thank you.

  10. Ghosty Girly Girl on April 21, 2021 at 5:12 pm

    Can u make videos on mental illness

  11. Chandler Savage on April 21, 2021 at 5:12 pm

    That was surprisingly effective! Thank you for equipping me with another method for helping tame my often wild nervous system! =)

  12. Aarushi Raheja on April 21, 2021 at 5:13 pm

    Lol it didn’t go down. I feel this comstan discomfort in my back, it’s stress, right? I’ve been getting tired mentally so easily. I start studying and those feelings are back.

  13. Arsalan Abbasi on April 21, 2021 at 5:14 pm

    Thanks mam

  14. Tatianna Alonso on April 21, 2021 at 5:14 pm

    Went from a 9 to a 7, this is honestly so helpful. Thank you.

  15. Jaida on April 21, 2021 at 5:14 pm

    Omg this just worked! I was having a panic attack and it stopped!

  16. Nicole Williams on April 21, 2021 at 5:16 pm

    This helped. It made me smile too.

  17. Dolores Calayag on April 21, 2021 at 5:19 pm

    It helped

  18. Suzi Hazlove on April 21, 2021 at 5:20 pm

    I have heartbeat and breathing regulation issues. I think I’ve beem stuck in flight or fight, on off for over decade.

  19. Kyril Cyril on April 21, 2021 at 5:21 pm

    Thanks💜 i feel great after

  20. Jacu on April 21, 2021 at 5:21 pm

    Dear Emma, I hope that you know what an amazing job you‘re doing here on your channel. Your videos are literally saving people‘s lives – people who are struggling with anxiety or can‘t deal with an everyday stress. Especially when the whole pandemic is happening. Thank you so much for your work! Greetings from Berlin

  21. Shankar Sharma on April 21, 2021 at 5:23 pm

    Very simple and easy to do. And effective. Thank you so much for the nice tips.

  22. Calopteryx0 on April 21, 2021 at 5:23 pm

    Thx, Emma

  23. Ren Ah on April 21, 2021 at 5:23 pm

    Well, that was fun. 😁 I’m gonna do it again 😀

  24. KIRK KIRK KIRK_AUDIO VISUAL REALM_ on April 21, 2021 at 5:24 pm

    This is so Good. After I tried only my arms , my palpitations reduced

  25. Mary D on April 21, 2021 at 5:25 pm

    For me, muscular progresive relaxation, especially Jacobson, works very well.

  26. Lucy Murphy on April 21, 2021 at 5:29 pm

    Amazing! Wow! 🙂 Thank you!

  27. Poonam Karnik on April 21, 2021 at 5:32 pm

    Really Good to know this.. Thanks 😇

  28. adere fudser on April 21, 2021 at 5:32 pm

    Feels good 🙂

  29. Girish Kumar on April 21, 2021 at 5:33 pm

    ❤️ I am from a society where having a mental/emotional disorder is still considered a stigma, and victim is often not looked upon in a good way, so having a psychotherapist is something which I could not even think of, but I began researching about my condition a long-ago on various mental health blogs, getting mysely bibliotherapy now, but your youtube channel is the best thing that I came through in the last 3 years. ❤️

  30. Camille Palma on April 21, 2021 at 5:34 pm

    Stress management at home is really important

  31. Melanie Hubbard on April 21, 2021 at 5:36 pm

    Hi Emma. If I are not accepted new clients, can I be added to your wait list? I didn’t see a way to contact you on your website. Thank you.

  32. Kris Bee on April 21, 2021 at 5:37 pm

    It worked! Success! Really do feel better. I was at an 8 but now a 4 and feeling more relaxed. Thanks so much!

  33. Run Jetty Run on April 21, 2021 at 5:38 pm

    So simple and yet so effective – thank you Emma – this made a real difference for me today when I really needed it.

  34. Jack Pullen on April 21, 2021 at 5:38 pm

    Reminds me of an old church song we used to do with the shaking of the hands to become Unbound, vary good!

  35. Akasiima Lorna on April 21, 2021 at 5:39 pm

    This is sweet

  36. LazyClique - Criação de jogos on April 21, 2021 at 5:40 pm

    i cant "see" my body tension level

  37. Fleur Peffer on April 21, 2021 at 5:41 pm

    7 down to 4:) love this!

  38. john holme on April 21, 2021 at 5:43 pm

    Thanks, I do feel more relaxed despite the fact I was initially sceptical.

  39. Keerthana B on April 21, 2021 at 5:45 pm

    I really felt better after doing this, well explained and good technique to do, and here is an easy way to get out of all tensions go through this https://shrinke.me/8urO8Hev

  40. Kushal Gowda on April 21, 2021 at 5:48 pm

    Stress reactions may be varied but generally tend to manifest in the following ways: The subjective experience of distress(feeling tense, anxious, worried )Physical symptoms such as raised BP, tension headache, irritable bowel.etc noticeable (perceptible) decline in one’s productivity or work performance.
    Click on the below link to get more info

  41. True Blue on April 21, 2021 at 5:48 pm

    Would you please do some videos to help with tinnitus. Thank you.

  42. Surabhi Sanghai on April 21, 2021 at 5:49 pm

    Thank you so much Emma, helped as always 🙂 Thank you for being so genuine and caring towards the community.

  43. R M on April 21, 2021 at 5:49 pm

    7 before and 4 afterward. Thanks

  44. FutureVybe on April 21, 2021 at 5:50 pm

    Watching the video is giving me stress

  45. Adel10001 on April 21, 2021 at 5:50 pm

    thank you!

  46. TIA WARRICK on April 21, 2021 at 5:51 pm

    Definitely helped. Thank you

  47. HiThereImFootloose on April 21, 2021 at 5:51 pm

    Your videos are good and helpful – thank you.

  48. Arogya Anand on April 21, 2021 at 5:53 pm

  49. Brazen Wayfinder on April 21, 2021 at 5:55 pm

    Yay! I went from an 8 to a 6! Thank you for this!!

  50. Susan Austin on April 21, 2021 at 5:55 pm

    Thnxyou this did help you are Wonderful xx