Dr. Martha Beck

Or even more like simply, I've got you, I'm here, you're all right, there's no danger in the room, we're okay, may you be happy, may you be well. I took myself from a point of maximum anxiety. This was in my early 50s. I used that KIST technique to bring it down, down, down, down until it only rose periodically. And then that was my first step away from the spiral of anxiety.

Or even more like simply, I've got you, I'm here, you're all right, there's no danger in the room, we're okay, may you be happy, may you be well. I took myself from a point of maximum anxiety. This was in my early 50s. I used that KIST technique to bring it down, down, down, down until it only rose periodically. And then that was my first step away from the spiral of anxiety.

And then when I started researching it, I found ways of sort of hooking my thoughts to a very different spiral and And by doing that, I managed to pull myself almost completely out of anxiety at a time when the world was getting increasingly anxious. So yeah, but the self-talk is absolutely critical.

And then when I started researching it, I found ways of sort of hooking my thoughts to a very different spiral and And by doing that, I managed to pull myself almost completely out of anxiety at a time when the world was getting increasingly anxious. So yeah, but the self-talk is absolutely critical.

And then when I started researching it, I found ways of sort of hooking my thoughts to a very different spiral and And by doing that, I managed to pull myself almost completely out of anxiety at a time when the world was getting increasingly anxious. So yeah, but the self-talk is absolutely critical.

you have to love that too. So, um, one of the people whose work I, I cited in this book is Chris Voss. He was a hostage, the head hostage negotiator for the FBI for many years, brilliant, brilliant negotiator. And he was dealing with like psychopathic terrorists who were holding hostages with guns to their heads. These were not nice people. uh,

you have to love that too. So, um, one of the people whose work I, I cited in this book is Chris Voss. He was a hostage, the head hostage negotiator for the FBI for many years, brilliant, brilliant negotiator. And he was dealing with like psychopathic terrorists who were holding hostages with guns to their heads. These were not nice people. uh,

you have to love that too. So, um, one of the people whose work I, I cited in this book is Chris Voss. He was a hostage, the head hostage negotiator for the FBI for many years, brilliant, brilliant negotiator. And he was dealing with like psychopathic terrorists who were holding hostages with guns to their heads. These were not nice people. uh,

What he knew was that no matter how crazy the person you're talking to is, especially if it's yourself, you're always at the basis dealing with an overcharged amygdala, an amygdala that sees fear where there is none. And the amygdala is cued to certain ways of reacting to it. So he says you adopt the late night DJ voice. You're like, hi. I'm here. And then you start empathizing with it.

What he knew was that no matter how crazy the person you're talking to is, especially if it's yourself, you're always at the basis dealing with an overcharged amygdala, an amygdala that sees fear where there is none. And the amygdala is cued to certain ways of reacting to it. So he says you adopt the late night DJ voice. You're like, hi. I'm here. And then you start empathizing with it.

What he knew was that no matter how crazy the person you're talking to is, especially if it's yourself, you're always at the basis dealing with an overcharged amygdala, an amygdala that sees fear where there is none. And the amygdala is cued to certain ways of reacting to it. So he says you adopt the late night DJ voice. You're like, hi. I'm here. And then you start empathizing with it.

I see you. I hear you. Tell me everything. I'm right here. He's great at it. So if you have a critical voice and it's saying, you stupid lump of lard, why are you wasting space by existing? I've heard that one many times inside my own head. What you have to do is not say, shut up, but to say to that critical voice, tell me everything. I see you. You're okay. I'm right here.

I see you. I hear you. Tell me everything. I'm right here. He's great at it. So if you have a critical voice and it's saying, you stupid lump of lard, why are you wasting space by existing? I've heard that one many times inside my own head. What you have to do is not say, shut up, but to say to that critical voice, tell me everything. I see you. You're okay. I'm right here.

I see you. I hear you. Tell me everything. I'm right here. He's great at it. So if you have a critical voice and it's saying, you stupid lump of lard, why are you wasting space by existing? I've heard that one many times inside my own head. What you have to do is not say, shut up, but to say to that critical voice, tell me everything. I see you. You're okay. I'm right here.

You're going to be all right, because it's always a frightened self trying to keep you from being destroyed. And it takes anything bad that ever happened to you, projects it into the future, and says, I will make you so fearful that you will run from every danger before it even has a chance to get near us, and I will do that by screaming and yelling horrible things at you.

You're going to be all right, because it's always a frightened self trying to keep you from being destroyed. And it takes anything bad that ever happened to you, projects it into the future, and says, I will make you so fearful that you will run from every danger before it even has a chance to get near us, and I will do that by screaming and yelling horrible things at you.

You're going to be all right, because it's always a frightened self trying to keep you from being destroyed. And it takes anything bad that ever happened to you, projects it into the future, and says, I will make you so fearful that you will run from every danger before it even has a chance to get near us, and I will do that by screaming and yelling horrible things at you.

When I was in a panic attack, I did it for, I'd been in absolute, like, take me to the psychiatric hospital panic for like 72 hours. I think I kept it up for like eight hours before I came completely into calm, which was pretty amazing because I'd been given drugs that weren't working and hypnosis. Nothing worked until I did the loving kindness meditations. How often do you do it?

When I was in a panic attack, I did it for, I'd been in absolute, like, take me to the psychiatric hospital panic for like 72 hours. I think I kept it up for like eight hours before I came completely into calm, which was pretty amazing because I'd been given drugs that weren't working and hypnosis. Nothing worked until I did the loving kindness meditations. How often do you do it?

When I was in a panic attack, I did it for, I'd been in absolute, like, take me to the psychiatric hospital panic for like 72 hours. I think I kept it up for like eight hours before I came completely into calm, which was pretty amazing because I'd been given drugs that weren't working and hypnosis. Nothing worked until I did the loving kindness meditations. How often do you do it?