How to Deal with Anxiety: 5 Steps to Process Anxiety

process anxiety

Hi everyone. I’m Emma McAdam, a licensed therapist, and today you’re going to learn a step-by-step way to deal with anxiety. Anxiety can be really uncomfortable. It can mess with your life. And our natural tendency is to avoid stuff that makes us anxious, but that can make your life worse. So things like […]

Skill #31: The Choice: Act on and Accept Emotions

Welcome to the last chapter in the How to Process Your Emotions course, The Choice: Act on and Accept Emotions! I can’t believe it’s over! By this point you’ve learned over 30 skills that you can use to process through your emotions. But the goal of this course isn’t just to feel better, it’s also […]

Skill # 30 What’s the Core Issue? How to Actually Change


At some point in our lives we have all tried to make a change. Perhaps it was a new diet or exercise routine. Maybe we set a goal to stop yelling at our kids or to be kinder to our spouse. With some of these changes we have been successful, but often our attempts to […]

Skill #24 How to Create the Life You Want, One Small Change at a Time


In this section we’re going to talk about how to create the life you want. But before we do that, let’s talk about the big picture of how to create change. The tiny choices we make over and over create our character, influence our mood, and determine our quality of life. When those choices involve […]

Skill #23 Self-Deception: The Problem of Not Knowing You Have a Problem


If you don’t know you have a problem, is it possible to change it? Yes, it is. And in this post, I’ll show you how. “You’re never upset for the reason you think you are.”  Today we’re going to talk about self-deception. Self-deception is the problem of not knowing that you have a problem. […]

Skill #22 Cognitive Dissonance: Mind the Gap

22 cognitive dissonance

Cognitive dissonance is when we have a gap between what we believe is right and what we are doing. You can do all the coping and meditation and self-care you can handle, but if you don’t figure out cognitive dissonance, you’re not going to feel good. There is no substitute for integrity when it comes […]

Skill #21 Mindfulness for Anxiety


The skill of mindfulness shifts your perspective on emotions. You’ll learn how to get better at soothing anxiety, how to process sad feelings, and how to quiet negative self-talk. Mindfulness combined with CBT has been shown to work as well as medication at treating depression and anxiety, but without the side effects. And it’s more […]

Skill #20 Intrusive Thoughts and Overthinking: The Skill of Cognitive Defusion

Do you ever find yourself overthinking a situation or battling intrusive thoughts? This post will teach you the skill of cognitive defusion, which will help you separate yourself from your thoughts so that you can look at them rather than through them. Intrusive Thoughts You have a million thoughts a day, but you don’t even […]

Skill #19 How to Change How You Think: Cognitive Distortions Part 2


This post is part two of our discussion on cognitive distortions. If you haven’t already, go back and read part one, where I cover the 10 common cognitive distortions. Cognitive distortions happen when our thinking gets twisted or exaggerated. But most of the time we don’t notice that we’re thinking this way. It often feels […]