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Explore The Secret Fuel of your Emotional Reactivity with 291,448 views, 17,182 likes, and 936 comments. Experience the impact of this video content that has captured audience attention.

Learn how the stories you tell yourself fuel anxiety, depression, and triggers—and discover practical skills like cognitive defusion to rewrite your life. Free worksheet: https://courses.therapyinanutshell.com/opt-in-4a614f1a-99a9-46dd-b2e4-69e58990c7ea Learn the skills to Regulate your Emotions, join the membership: https://courses.therapyinanutshell.com/membership In this episode of Therapy in a Nutshell, you’ll learn the hidden thought pattern that fuels anxiety, depression, anger, and emotional reactivity — and how to break free from it. Our brains create stories to protect us, but sometimes those stories become prisons. They shape what we notice, how we feel, and the choices we make… often without us realizing it. You’ll learn: • Why we don’t react to events — we react to the story about the event • How confirmation bias keeps us stuck in old trauma patterns • Common negative core beliefs (like “I’m not good enough” or “The world is against me”) • How to identify the stories running your life • Cognitive defusion skills to hold thoughts at arm’s length • How to question and replace unhelpful beliefs with more empowering ones • The key question to ask: “Does this story help me live my values?” Your narrative can either keep you powerless… or help you become strong, resilient, and hopeful. When you learn to label and rewrite your stories, your life changes. You have more influence over your life than you think. Let’s build a reality based on what’s possible — not what hurts. 00:00 Recognizing My Victim Mindset 04:24 Improve Emotional Reactivity by Asking the Right Question 05:27 How Hidden Negative Core Beliefs Shape Your Reality 07:10 Common Negative Core Beliefs 07:40How We Unconsciously Reinforce Negative Core Beliefs 08:10 Confirmation bias 09:13 How a Victim Mindset Can Become Reality 12:37 Rewrite Your Story to Gain Emotional Control 13:12 Skill #1: Find your stories 15:27 Skill #2: Label your stories 16:19 Skill #3: Question your stories 17:31 Skill #4: Replace your stories 18:04 Mastering Emotional Regulation by Choosing Your Stories 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

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