Therapy in a Nutshell

How Childhood Trauma Affects the Brain and Body - The ACES Study Nov 18, 2024

Learn how to regulate your nervous system in my FREE online course: https://courses.therapyinanutshell.com/grounding-skills-for-anxiety-stress-and-ptsd

Childhood trauma can have a direct, lasting impact on physical health, mental health, and ability to function in society. But we didn’t have any idea how much impact it had until the late 1990’s, when a curious doctor made a groundbreaking discovery. They found that a huge number of people have experienced at least one Adverse Childhood Experience (64%) and 17% or 1 in 6 children experience at least 4 ACES. And more specifically, 28% of women and 16% of men reported being sexually abused during their childhoods. And this study was done with mostly middle class white folk, but the rates are actually higher with other demographics.

So that was the first finding, childhood trauma is way too pervasive. And two- Dr. Felitti found that this trauma is directly correlated with a wide range of negative health outcomes in adulthood, including chronic diseases, mental health issues, substance abuse, and early death.

The ACE's quiz at NPR: https://www.npr.org/sections/health-shots/2015/03/02/387007941/take-the-ace-quiz-and-learn-what-it-does-and-doesnt-mean

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

Learn more in one of my in-depth mental health courses: https://courses.therapyinanutshell.com

Support my mission on Patreon: https://www.patreon.com/therapyinanutshell

Sign up for my newsletter: https://www.therapyinanutshell.com

Check out my favorite self-help books: https://kit.co/TherapyinaNutshell/best-self-help-books

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 1-800-273-TALK (8255) or your local emergency services.

Copyright Therapy in a Nutshell, LLC

14 Things that Actually Help Severe Anxiety Nov 12, 2024

Learn to Regulate your Nervous System with my FREE online Course: https://courses.therapyinanutshell.com/grounding-skills-for-anxiety-stress-and-ptsd

Defusion Phrases: https://courses.therapyinanutshell.com/opt-in-8ed048f8-b60f-418b-9d80-cb6374eb68c6

Defusion Phrases Video: https://youtu.be/8Ws8_Y_PQ8E?si=ScD4gA4Nk3tXZuLd

Today I talk with my friend, Rachael, about her experience with a severe anxiety disorder. Rachael struggle with anxiety and depression, insomnia and appetite changes for years. But she continued to learn and grow, to try various treatments until she finally found some things that worked for her anxiety. I'm so grateful that Rachael was willing to come on my channel and share her experience with anxiety and I hope that this will help others with their anxiety treatment too.

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

Learn more in one of my in-depth mental health courses: https://courses.therapyinanutshell.com

Support my mission on Patreon: https://www.patreon.com/therapyinanutshell

Sign up for my newsletter: https://www.therapyinanutshell.com

Check out my favorite self-help books: https://kit.co/TherapyinaNutshell/best-self-help-books

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 1-800-273-TALK (8255) or your local emergency services.

Copyright Therapy in a Nutshell, LLC

Overthinking and Intrusive Thoughts - 6 Phrases to get Unstuck from Overthinking and Uncertainty Oct 25, 2024

Download the free PDF: "6 Phrases to Help with Intrusive Thoughts or Repetitive Worries" https://courses.therapyinanutshell.com/pl/2148585686

Do you struggle with intrusive thoughts, worries, or constant "What if?" scenarios? Whether you're imagining catastrophes or obsessing over something you said, these difficult thoughts can quickly spiral out of control. In this podcast, we break down why this happens and how to manage it effectively.

Using relatable metaphors and evidence-based techniques from Cognitive Behavioral Therapy (CBT) and Acceptance and Commitment Therapy (ACT), we’ll show you why trying to suppress thoughts only makes them louder—just like a mischievous 2-year-old! Learn how cognitive defusion can help you break free from overthinking and regain control of your mind.

Overthinking often happens when we try to create certainty in uncertain situations, that can lead to us believing our thoughts, worrying too much, wondering what intrusive thoughts mean, or arguing with our thoughts- aka Overthinking... here are 6 simple phrases you can use to break the cycle of overthinking, worrying, or dwelling on intrusive thoughts.

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

Learn more in one of my in-depth mental health courses: https://courses.therapyinanutshell.com

Support my mission on Patreon: https://www.patreon.com/therapyinanutshell

Sign up for my newsletter: https://www.therapyinanutshell.com

Check out my favorite self-help books: https://kit.co/TherapyinaNutshell/best-self-help-books

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 1-800-273-TALK (8255) or your local emergency services.

Copyright Therapy in a Nutshell, LLC

Feeling Like You're Never Good Enough? Oct 16, 2024

Learn to process your emotions: https://courses.therapyinanutshell.com/membership

Watch this episode on YouTube: https://youtu.be/Z5-lgnIMqNw

I polled my audience and 92% of you said you always or sometimes feel like you are never good enough. This is so crushing. Believing that “you’re never good enough” can contribute to depression and anxiety, so we’re going to break it down in a way that won’t make you feel like a failure for feeling like a failure and explore some ways we can work through this.

But first, let me tell you a story about a couch (I promise it’s relevant).

Feeling “Never good enough” is so big, so heavy, so scary, no one taught us what to do with these thoughts, and we’re afraid to take them out of the box, because maybe we won’t be able to handle them. But the truth is, when we open them up, break them down into small pieces, and work through them with support, we can totally handle them. When we do this in therapy, I hear people say “Why didn’t I do that sooner? it wasn’t as bad as I feared”. So let’s do this with the belief that you’re “Never good enough,” and maybe we can keep you from getting a migraine and sweating profusely.

Click on the link below to access the transcript. https://therapyinanutshell.com/feeling-never-good-enough/

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

Learn more in one of my in-depth mental health courses: https://courses.therapyinanutshell.com

Support my mission on Patreon: https://www.patreon.com/therapyinanutshell

Sign up for my newsletter: https://www.therapyinanutshell.com

Check out my favorite self-help books: https://kit.co/TherapyinaNutshell/best-self-help-books

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 1-800-273-TALK (8255) or your local emergency services.

Copyright Therapy in a Nutshell, LLC

4 Essential Sleep Routines Oct 04, 2024

When people can’t fall asleep or they struggle with insomnia, they often look for bedtime routines to help them, and while sleep hygiene can be helpful, it’s kinda like waiting until you retire to plan for retirement, it’s kinda too late at bedtime to really create the optimal sleep situation- so in this video I’m going to share 4 essential routines that can actually help you fall asleep quickly and sleep better.

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

Learn more in one of my in-depth mental health courses: https://courses.therapyinanutshell.com

Support my mission on Patreon: https://www.patreon.com/therapyinanutshell

Sign up for my newsletter: https://www.therapyinanutshell.com

Check out my favorite self-help books: https://kit.co/TherapyinaNutshell/best-self-help-books

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 1-800-273-TALK (8255) or your local emergency services.

Copyright Therapy in a Nutshell, LLC

Complex Feelings and Shame about Childhood Sexual Abuse Sep 26, 2024

Learn to regulate your nervous system with my free course- Grounding Skills for Anxiety, and PTSD: https://courses.therapyinanutshell.com/grounding-skills-for-anxiety-stress-and-ptsd/?utm_medium=YTDescription&utm_source=YouTube

This podcast is for those of you who were sexually abused as children, who perhaps carry some shame because you had mixed and complicated feelings about that abuse. And what I mean by that is you were groomed, and maybe you liked or initiated some aspects of the situation, and now you perhaps feel ashamed, because you feel confused about whether you were a victim or a willing participant. This can directly contribute to PTSD and CPTSD. I think our collective silence about this topic leaves survivors of Childhood Sexual Abuse feeling like they’re the only one who felt confused about their part in the abuse. That leads to shame that leaves them thinking that they’re broken, bad or deviant. And CPTSD can impact people for a lifetime.

By the end of this podcast, you’ll be able to understand how the complicated nature of Childhood sexual abuse leads to shame, and also, how to work through that.

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

Learn more in one of my in-depth mental health courses: https://courses.therapyinanutshell.com

Support my mission on Patreon: https://www.patreon.com/therapyinanutshell

Sign up for my newsletter: https://www.therapyinanutshell.com

Check out my favorite self-help books: https://kit.co/TherapyinaNutshell/best-self-help-books

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 1-800-273-TALK (8255) or your local emergency services.

Copyright Therapy in a Nutshell, LLC

Why am I Anxious? A Quick Assessment Sep 20, 2024

Download the worksheet and resources here: https://courses.therapyinanutshell.com/pl/2148572004

Check out my membership, where you can take the online courses "Stop the Anxiety Cycle in 30 Days" or "How to Process Emotions": https://courses.therapyinanutshell.com/membership

Anxiety is often caused by micro-habits that we don’t even notice but build up over time. So let’s troubleshoot, today we’re going to explore 7 common reasons why someone might feel anxious without realizing the cause.

These are the things I might explore with a client in the second session or thereabouts. If you want, you can print off the worksheet that I’m using, and fill it out right now.

But first a disclaimer. Though I wish I could get to know each of you, I am not your therapist and this is not a formal assessment. It’s just a chance to explore your anxiety. Let’s jump in.

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

Learn more in one of my in-depth mental health courses: https://courses.therapyinanutshell.com

Support my mission on Patreon: https://www.patreon.com/therapyinanutshell

Sign up for my newsletter: https://www.therapyinanutshell.com

Check out my favorite self-help books: https://kit.co/TherapyinaNutshell/best-self-help-books

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 1-800-273-TALK (8255) or your local emergency services.

Copyright Therapy in a Nutshell, LLC

Diagnosis Creep Sep 12, 2024

You may have noticed that there’s an upswing in people identifying with mental health diagnoses lately. Here’s my take on this, I think there are 4 reasons.

The first is what I’m going to call Diagnosis Creep. People are using clinical terms much more broadly than was intended in the past. You’ll see this when people say “I’m so OCD” or “I’m so ADD”. Or when you watch a video that talks about “High Functioning Depression” or “High Functioning Anxiety”. But, for a clinical diagnosis, with PTSD, Depression or Anxiety, the diagnostic requirements say “The symptoms cause clinically significant distress or impairment in… functioning.” Many people can experience traits of these diagnostic labels, but often not meet formal criteria for them when professionally evaluated.

In the past terms like Depression, Anxiety, ADHD, and Trauma were used to describe a small percent of the population- maybe less than 5%, and it included the most severe forms that impaired functioning. But now people are casually using them to describe a much broader segment, maybe 30+% of people.

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

Learn more in one of my in-depth mental health courses: https://courses.therapyinanutshell.com

Support my mission on Patreon: https://www.patreon.com/therapyinanutshell

Sign up for my newsletter: https://www.therapyinanutshell.com

Check out my favorite self-help books: https://kit.co/TherapyinaNutshell/best-self-help-books

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 1-800-273-TALK (8255) or your local emergency services.

Copyright Therapy in a Nutshell, LLC

Why You Blame Yourself for Everything Sep 05, 2024

Join our membership here: https://therapyinanutshell.com/member

Get the How to Process Emotions course here: https://courses.therapyinanutshell.com/emotion-processing

In this podcast, you’ll learn why you might blame yourself for everything, how this can be a trauma response from your childhood, and how to stop doing it. And we’re going to use Batman as an example.

It’s clear to see how taking the mental shortcut of “It’s all my fault” is actually a much easier route than the emotional gymnastics of figuring out why people do bad things. But, if we keep blaming ourselves over time, we can end up feeling guilty, ashamed, depressed, or angry.

So in this podcast, we’ll explore this common cognitive distortion of self-blame and some practical ways to replace it with more helpful thinking.

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

Learn more in one of my in-depth mental health courses: https://courses.therapyinanutshell.com

Support my mission on Patreon: https://www.patreon.com/therapyinanutshell

Sign up for my newsletter: https://www.therapyinanutshell.com

Check out my favorite self-help books: https://kit.co/TherapyinaNutshell/best-self-help-books

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 1-800-273-TALK (8255) or your local emergency services.

Copyright Therapy in a Nutshell, LLC

Stop Struggling with Insomnia with Dr Martin Reed Aug 22, 2024

In this interview, psychotherapist and insomnia coach Martin Reed discusses the common causes and solutions for insomnia. Insomnia often starts with a single night of disrupted sleep and is exacerbated by our responses to it. Reed highlights that insomnia is common and manageable by understanding its mechanics and practicing less effortful responses to wakefulness. His free email series provides further education and strategies for improving sleep without the common pitfalls that many insomnia sufferers experience.

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

Learn more in one of my in-depth mental health courses: https://courses.therapyinanutshell.com

Support my mission on Patreon: https://www.patreon.com/therapyinanutshell

Sign up for my newsletter: https://www.therapyinanutshell.com

Check out my favorite self-help books: https://kit.co/TherapyinaNutshell/best-self-help-books

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 1-800-273-TALK (8255) or your local emergency services.

Copyright Therapy in a Nutshell, LLC

How to Forgive Aug 15, 2024

Ready to transform your mental health today? Get all 8 of Emma’s courses plus live Q&A here: https://courses.therapyinanutshell.com/membership

Forgiveness can be a really challenging subject. On the one hand, forgiving someone can be a powerful path to emotional freedom, but on the other, the word forgiveness is often used in a way that is hurtful or harmful for victims of abuse. In this podcast, I hope to take a nuanced and thoughtful approach to the ways that forgiveness can be helpful for those who have experienced abuse or trauma, but also to really clarify for those encouraging others to forgive how the concept can be misused, mis-timed, or mis-understood.

So let’s talk about what that healing process might look like. And how forgiveness might be a part of that. And if it is, how to forgive.

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

Learn more in one of my in-depth mental health courses: https://courses.therapyinanutshell.com

Support my mission on Patreon: https://www.patreon.com/therapyinanutshell

Sign up for my newsletter: https://www.therapyinanutshell.com

Check out my favorite self-help books: https://kit.co/TherapyinaNutshell/best-self-help-books

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 1-800-273-TALK (8255) or your local emergency services.

Copyright Therapy in a Nutshell, LLC

Time Blindness - An ADHD or Executive Dysfunction Trait Aug 08, 2024

If you lose track of time, can’t estimate time, or if you struggle to be on time you may be experiencing something called time blindness. So in this video you’ll learn what time blindness is, and 10 strategies to manage it. And if you think you’ve heard them all, the last two are pretty creative.

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

Learn more in one of my in-depth mental health courses: https://courses.therapyinanutshell.com

Support my mission on Patreon: https://www.patreon.com/therapyinanutshell

Sign up for my newsletter: https://www.therapyinanutshell.com

Check out my favorite self-help books: https://kit.co/TherapyinaNutshell/best-self-help-books

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 1-800-273-TALK (8255) or your local emergency services.

Copyright Therapy in a Nutshell, LLC

Behavioral Activation: How to Get Motivated to Do Stuff that You Don't Want to Do : Day 30 Break the Anxiety Cycle Aug 01, 2024

Break the Anxiety Cycle in 30 Days: https://courses.therapyinanutshell.com/anxietyskills

In this video you’ll learn about the mental block that holds so many people back in anxiety and especially depression, and the essential skill to break that cycle. It's the key to getting motivated. It's called behavioral activation. It’s all about getting yourself to do stuff that’s good for you but you don’t feel like it. So in this video you’ll learn how to break the cycle of depression or immobilization, with behavioral activation.

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

Learn more in one of my in-depth mental health courses: https://courses.therapyinanutshell.com

Support my mission on Patreon: https://www.patreon.com/therapyinanutshell

Sign up for my newsletter: https://www.therapyinanutshell.com

Check out my favorite self-help books: https://kit.co/TherapyinaNutshell/best-self-help-books

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 1-800-273-TALK (8255) or your local emergency services.

Copyright Therapy in a Nutshell, LLC

What is Executive Function - And Why is Executive Dysfunction so bad for Mental Health? Jul 26, 2024

Executive Function Coach Sean McCormick's Website: https://www.efspecialists.com/

OK, here’s the thing, you (or someone you know) might have been diagnosed with ADHD, Depression, PTSD, or Anxiety, (because like 30% of the US has had a diagnosis like this). Or even more likely, you might struggle with impulse control, or procrastination, or getting stuff done. Maybe you feel overwhelmed or you’re not reaching your goals. And both the internet and professionals are quick to give you a big diagnosis, like ADHD or Anxiety…But what if it might be more helpful to think of it differently? What if we could describe the cause of your symptoms in a much more specific, actionable way? I cannot say it loudly enough how important it is to learn about Executive Function, because when you do you might be amazed to find out that you have a specific name for a specific problem that has a specific set of skills that actually solve that problem. THIS is why we’re going to talk about what the heck is Executive Function and 6 things you can do to improve your Executive Functioning Skills Executive function is a set of mental skills coordinated in the brain’s frontal lobe that sorts through information, delays gratification, manages thoughts and emotions and decides what is most important and helps you take action toward your goals instead of just what you feel like doing. Yeah, it’s pretty darn important.

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

Learn more in one of my in-depth mental health courses: https://courses.therapyinanutshell.com

Support my mission on Patreon: https://www.patreon.com/therapyinanutshell

Sign up for my newsletter: https://www.therapyinanutshell.com

Check out my favorite self-help books: https://kit.co/TherapyinaNutshell/best-self-help-books

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 1-800-273-TALK (8255) or your local emergency services.

Copyright Therapy in a Nutshell, LLC

Finding Purpose and Meaning to Overcome Anxiety - Day 29 Break the Anxiety Cycle Jul 18, 2024

Break the Anxiety Cycle in 30 Days: https://courses.therapyinanutshell.com/anxietyskills

Do you want to learn How to Process Emotions and improve your Mental Health? Sign up for a Therapy in a Nutshell Membership, you'll get access to all of Emma’s courses, workbooks, and a Live Q and A with 100’s of exclusive videos: https://courses.therapyinanutshell.com/membership

If you were to ask most people what they want from life, the average answer you would get is “I just want to be happy.” If you would ask most people what they would want for their kids you might get two answers “I just want them to be happy” or “I want them to be successful so they can be happy”. We are drowning in a culture of happiness. 4000 books a year are written on happiness. Google searches for happiness have exponentially increased. Products promise happiness. Food commercials promise happiness. And happiness is extolled as the highest virtue.

But here’s the interesting thing. What if I could promise you that I could create a tank, an amazing tank that you could program to feel any experience in the entire world. Pleasure, success, anything you dream of, and this experience would feel 100% real inside the tank. You could be the world's best athlete, olympic gold medalist, world cup champion, you could be the world's bestselling author, you could be the sexiest man alive or the most adventurous explorer, and while you were in the tank it would feel 100% real. You would feel happy. You would only have to leave the tank briefly to choose the next happy experience, and then you could go right back in. Would you choose this life for yourself? Would you choose this life for your kids? Even though the vast majority of people would say that happiness is their goal, when presented with the option to experience decades of “happiness” in the tank, most people would reject “the Tank” because deep down, they know that there is something much more valuable. A life with purpose, with meaning, with authenticity.

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

Learn more in one of my in-depth mental health courses: https://courses.therapyinanutshell.com

Support my mission on Patreon: https://www.patreon.com/therapyinanutshell

Sign up for my newsletter: https://www.therapyinanutshell.com

Check out my favorite self-help books: https://kit.co/TherapyinaNutshell/best-self-help-books

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 1-800-273-TALK (8255) or your local emergency services.

Copyright Therapy in a Nutshell, LLC

Guided Meditation - The Container Method - for Processing Trauma, PTSD and Intense Emotions Jul 15, 2024

Do you want to learn How to Process Emotions and improve your Mental Health? Sign up for a Therapy in a Nutshell Membership, you'll get access to all of Emma’s courses, workbooks, and a Live Q and A with 100’s of exclusive videos: https://courses.therapyinanutshell.com/membership

Check out my FREE course Grounding Skills for Anxiety and Trauma: https://courses.therapyinanutshell.com/grounding-skills-for-anxiety-stress-and-ptsd/

Do you tend to avoid thinking about difficult emotions or memories? Have you heard it’s unhealthy to just “stuff down” all the hard things? In this video, I’ll present a helpful strategy to use in order to slowly and deliberately work on distressing emotions and memories. And it’s a resource that trauma therapists use all the time to help people. PTSD and Trauma can create overwhelming feelings. The container method is a way to slow down the processing of them until you are in a safe place. It's often used with other trauma-healing approaches like EMDR, CBT, or other forms of therapy.

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

Learn more in one of my in-depth mental health courses: https://courses.therapyinanutshell.com

Support my mission on Patreon: https://www.patreon.com/therapyinanutshell

Sign up for my newsletter: https://www.therapyinanutshell.com

Check out my favorite self-help books: https://kit.co/TherapyinaNutshell/best-self-help-books

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 1-800-273-TALK (8255) or your local emergency services.

Copyright Therapy in a Nutshell, LLC

The Container Method for Processing Trauma, PTSD and Intense Emotions Jul 12, 2024

Do you want to learn How to Process Emotions and improve your Mental Health? Sign up for a Therapy in a Nutshell Membership, you'll get access to all of Emma’s courses, workbooks, and a Live Q and A with 100’s of exclusive videos: https://courses.therapyinanutshell.com/membership

Check out my FREE course Grounding Skills for Anxiety and Trauma: https://courses.therapyinanutshell.com/grounding-skills-for-anxiety-stress-and-ptsd/

Do you tend to avoid thinking about difficult emotions or memories? Have you heard it’s unhealthy to just “stuff down” all the hard things? In this video, I’ll present a helpful strategy to use in order to slowly and deliberately work on distressing emotions and memories. And it’s a resource that trauma therapists use all the time to help people. PTSD and Trauma can create overwhelming feelings. The container method is a way to slow down the processing of them until you are in a safe place. It's often used with other trauma-healing approaches like EMDR, CBT, or other forms of therapy.

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

Learn more in one of my in-depth mental health courses: https://courses.therapyinanutshell.com

Support my mission on Patreon: https://www.patreon.com/therapyinanutshell

Sign up for my newsletter: https://www.therapyinanutshell.com

Check out my favorite self-help books: https://kit.co/TherapyinaNutshell/best-self-help-books

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 1-800-273-TALK (8255) or your local emergency services.

Copyright Therapy in a Nutshell, LLC

What Agoraphobia REALLY is, and how to overcome it Jul 04, 2024

In this video we’re going to talk about agoraphobia, some common misconceptions, and what kind of treatment works. By the end of the video you’ll learn 5 steps to overcoming agoraphobia, and you’ll hear from someone who did it.

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

Learn more in one of my in-depth mental health courses: https://courses.therapyinanutshell.com

Support my mission on Patreon: https://www.patreon.com/therapyinanutshell

Sign up for my newsletter: https://www.therapyinanutshell.com

Check out my favorite self-help books: https://kit.co/TherapyinaNutshell/best-self-help-books

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 1-800-273-TALK (8255) or your local emergency services.

Copyright Therapy in a Nutshell, LLC

Boundaries for Anxious Folk - Day 28 Break the Anxiety Cycle Jun 27, 2024

Do you want to learn how to process emotions and improve your mental health? Sign up for a Therapy in a Nutshell Membership. You'll get access to all of Emma’s courses, workbooks, and a live Q and A with 100’s of exclusive videos: https://courses.therapyinanutshell.com/membership

People with anxiety often struggle with boundaries, and that’s partly because setting a boundary makes them anxious and not holding a boundary makes them anxious. And because many people with anxiety are sensitive and empathetic, they’re more likely to sacrifice their own needs and wants than to set boundaries on others. If you tend to be anxious, I bet the thought of setting boundaries makes you cringe a little. Someone with anxiety might say yes to every request at work, they might take on too many tasks, get overwhelmed, and feel stressed and exhausted because they didn’t say no. Relationships require a lot of boundaries, on your space, on your time, on your body and resources. And that’s just normal for healthy relationships, but dealing with toxic people requires even more intense boundary setting. If you want to manage depression or anxiety, you need to set boundaries.

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

Learn more in one of my in-depth mental health courses: https://courses.therapyinanutshell.com

Support my mission on Patreon: https://www.patreon.com/therapyinanutshell

Sign up for my newsletter: https://www.therapyinanutshell.com

Check out my favorite self-help books: https://kit.co/TherapyinaNutshell/best-self-help-books

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 1-800-273-TALK (8255) or your local emergency services.

Copyright Therapy in a Nutshell, LLC

Insomnia- How to Fall Asleep When your Brain Won't Shut Up! Jun 20, 2024

Do you want to learn How to Process Emotions and improve your Mental Health? Sign up for a Therapy in a Nutshell Membership, you'll get access to all of Emma’s courses, workbooks, and a Live Q and A with 100’s of exclusive videos: https://courses.therapyinanutshell.com/membership

If you are lying in bed trying to go to sleep, and find your mind racing, feeling anxious, what's the next best step to stop the anxiety cycle?

You all know that feeling. I’ve been there, You’ve got a big day ahead, or you’ve had a long day behind you, you really need to sleep, you’re soooo tired, but when you finally lay down, your mind starts running, you worry about everything, or you can’t stop thinking about all the mistakes you made throughout the day. You can feel your stress levels rise, and despite your best efforts, you can’t sleep. And that makes you more anxious, which perpetuates the cycle, and on it goes. You desperately want to sleep, but your brain won’t shut up. In this podcast, you’ll learn why your brain doesn’t trust you to process these thoughts during the day. And, there is something you can do about this. So, let’s talk about the science behind why your brain gets stuck doing this, and 3 things you can do to escape that cycle.

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

Learn more in one of my in-depth mental health courses: https://courses.therapyinanutshell.com

Support my mission on Patreon: https://www.patreon.com/therapyinanutshell

Sign up for my newsletter: https://www.therapyinanutshell.com

Check out my favorite self-help books: https://kit.co/TherapyinaNutshell/best-self-help-books

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 1-800-273-TALK (8255) or your local emergency services.

Copyright Therapy in a Nutshell, LLC

How to do Exposure Therapy for Fears and Anxiety: Day 27 Break the Anxiety Cycle May 25, 2024

In this video I’m not going to teach you an anxiety hack or trick, I’m going to teach you the #1 most powerful way to decrease anxiety as backed by research. I’m going to teach the 6 steps to kicking fear’s butt by using exposure therapy.

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

Learn more in one of my in-depth mental health courses: https://courses.therapyinanutshell.com

Support my mission on Patreon: https://www.patreon.com/therapyinanutshell

Sign up for my newsletter: https://www.therapyinanutshell.com

Check out my favorite self-help books: https://kit.co/TherapyinaNutshell/best-self-help-books

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 1-800-273-TALK (8255) or your local emergency services.

Copyright Therapy in a Nutshell, LLC

Solving Actual Problems (Instead of Just Coping Skills) - Day 26 Break the Anxiety Cycle May 24, 2024

Break the Anxiety Cycle in 30 Days- Online Course: https://courses.therapyinanutshell.com/anxietyskills

Here's why stress management techniques often fail- they focus all their energy on changing the emotion, instead of changing the environment- when we really solve problems, we face them and resolve them instead of just learning to cope with them. In this video you'll learn how to resolve stress by geting to the root of the problem and problem solving like a therapist does. We're going to clear the mental blocks that are keeping you stuck in stress.

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

Learn more in one of my in-depth mental health courses: https://courses.therapyinanutshell.com

Support my mission on Patreon: https://www.patreon.com/therapyinanutshell

Sign up for my newsletter: https://www.therapyinanutshell.com

Check out my favorite self-help books: https://kit.co/TherapyinaNutshell/best-self-help-books

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 1-800-273-TALK (8255) or your local emergency services.

Copyright Therapy in a Nutshell, LL

How to Deal with Uncertainty - Without Self-Sabotage May 17, 2024

Most people don’t like uncertainty, but the people who can’t tolerate uncertainty the most are more likely to experience anxiety or depressive disorders, they’re more likely to struggle in relationships or not reach their potential in work or school. But here’s the thing. It’s not actually the uncertainty that’s the problem, it’s our attempts to avoid uncertainty that usually interfere with our lives. We love certainty. To such an extreme degree that we often self-sabotage instead of tolerating the uncertainty. We would rather fail than risk success because risking success comes with uncomfortable feelings.

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

Learn more in one of my in-depth mental health courses: https://courses.therapyinanutshell.com

Support my mission on Patreon: https://www.patreon.com/therapyinanutshell

Sign up for my newsletter: https://www.therapyinanutshell.com

Check out my favorite self-help books: https://kit.co/TherapyinaNutshell/best-self-help-books

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 1-800-273-TALK (8255) or your local emergency services.

Copyright Therapy in a Nutshell, LL

Exploring a Sensory Diet for Emotional Regulation - Sensory Processing Disorders May 16, 2024

If you struggle with emotional regulation, you desperately need to know about sensory regulation- but A lot of people have no idea what sensory needs are and most people don’t know how to manage their sensory diet to help with emotional regulation. This is super important with children, and with the neurodiverse community -ADHD and Autism Spectrum folk- but anyone that doesn’t understand their sensory regulation needs often struggles with emotional regulation. You can learn to build a healthy sensory diet. When someone comes in with anxiety, overwhelm, burnout, or they’re struggling to function- Sensory needs are one of the first things I assess for. And when kids have attention, learning or behavior problems, they desperately need someone who can understand their sensory needs, because your sensory diet directly impacts your brain’s ability to process stimuli and emotions in a healthy way. So I’m going to teach you about sensory regulation and how that can relate to managing our emotions as well.

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

Learn more in one of my in-depth mental health courses: https://courses.therapyinanutshell.com

Support my mission on Patreon: https://www.patreon.com/therapyinanutshell

Sign up for my newsletter: https://www.therapyinanutshell.com

Check out my favorite self-help books: https://kit.co/TherapyinaNutshell/best-self-help-books

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 1-800-273-TALK (8255) or your local emergency services.

Copyright Therapy in a Nutshell, LL

Menopause and Mental Health with Dr. Mary Claire Haver May 03, 2024

Learn more about Menopause, and Dr. Haver's book and other treatments at https://thepauselife.com/

Menopause can really impact mental health, but there are effective treatments, you don’t just have to grit your way through it, so let’s talk about it, and I’m excited to have menopause expert Dr. Mary-Claire Haver here to share the medical aspect of it.

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

Learn more in one of my in-depth mental health courses: https://courses.therapyinanutshell.com

Support my mission on Patreon: https://www.patreon.com/therapyinanutshell

Sign up for my newsletter: https://www.therapyinanutshell.com

Check out my favorite self-help books: https://kit.co/TherapyinaNutshell/best-self-help-books

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 1-800-273-TALK (8255) or your local emergency services.

Copyright Therapy in a Nutshell, LLC

Breathing Exercises for Anxiety: Day 25 Break the Anxiety Cycle Apr 29, 2024

Take the online course Break the Anxiety Cycle in 30 Days: https://courses.therapyinanutshell.com/anxietyskills

In this video, you'll explore effective breathing exercises and a deep breathing technique to combat anxiety. We will talk about deep breathing, 4-7-8 breathing, box breathing and belly breathing. By focusing on deep breathing and other techniques, it empowers you to regain control over anxiety symptoms, enhancing your mental well-being for daily life.

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

Learn more in one of my in-depth mental health courses: https://courses.therapyinanutshell.com

Support my mission on Patreon: https://www.patreon.com/therapyinanutshell

Sign up for my newsletter: https://www.therapyinanutshell.com

Check out my favorite self-help books: https://kit.co/TherapyinaNutshell/best-self-help-books

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 1-800-273-TALK (8255) or your local emergency services.

Copyright Therapy in a Nutshell, LL

Sensory Needs Quiz- Your Sensory Needs Assessment Apr 19, 2024

Download the assessment here: https://courses.therapyinanutshell.com/pl/2148296708

Have you ever found yourself feeling overwhelmed, irritable, or simply drained by your surroundings? It's not uncommon to experience these emotions, especially in a world that's constantly buzzing with activity and stimuli. But what many people don’t realize is that these feelings could be closely tied to our sensory needs. Understanding and acknowledging our unique sensory preferences is like discovering the secret code to feeling more comfortable and at ease in our daily lives. In this Podcast, we’ll explore what your specific sensory needs are in each of the 7 sensory areas, and we’ll talk about how you can adapt to them. Because this can help you regulate your emotions and improve your mental health. So, let’s jump in.

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

Learn more in one of my in-depth mental health courses: https://courses.therapyinanutshell.com

Support my mission on Patreon: https://www.patreon.com/therapyinanutshell

Sign up for my newsletter: https://www.therapyinanutshell.com

Check out my favorite self-help books: https://kit.co/TherapyinaNutshell/best-self-help-books

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 1-800-273-TALK (8255) or your local emergency services.

Copyright Therapy in a Nutshell, LLC

My New Favorite Vagus Nerve Exercise for Anxiety or Trauma Recovery - The Voo Breath or Foghorn Apr 08, 2024

Break the Anxiety Cycle in 30 Days - Online Course: https://courses.therapyinanutshell.com/anxietyskills

I’d like to share with you my new favorite vagus nerve exercise for turning on the parasympathetic response. This is an exercise Peter Levine teaches to help people who are struggling with Chronic Overwhelm, burnout, or high levels of stress.

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

Learn more in one of my in-depth mental health courses: https://courses.therapyinanutshell.com

Support my mission on Patreon: https://www.patreon.com/therapyinanutshell

Sign up for my newsletter: https://www.therapyinanutshell.com

Check out my favorite self-help books: https://kit.co/TherapyinaNutshell/best-self-help-books

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 1-800-273-TALK (8255) or your local emergency services.

Copyright Therapy in a Nutshell, LLC

What to do with Anxiety in Your Body - Day 24 Break the Anxiety Cycle Mar 28, 2024

Break the Anxiety Cycle in 30 Days: https://courses.therapyinanutshell.com/anxietyskills

It’s common that when you feel anxiety, you have uncomfortable sensations in your body. An upset stomach, tight muscles, cold or sweaty palms, a headache, or fast breathing or heart rate. Our natural tendency is to try to make these feelings go away. To run from our body’s messages, to distract ourselves, to stay busy, to avoid these feelings in any way we can or to try to force them to change. And while this can work in the short term, or might feel less uncomfortable in the short term, it actually perpetuates the cycle, training your body to be more keyed up, more avoidant, and essentially afraid of itself in addition to whatever outside thing you were worried about. So, what can you do instead? In this video you’ll learn what to do with anxious sensations in your body.

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

Learn more in one of my in-depth mental health courses: https://courses.therapyinanutshell.com

Support my mission on Patreon: https://www.patreon.com/therapyinanutshell

Sign up for my newsletter: https://www.therapyinanutshell.com

Check out my favorite self-help books: https://kit.co/TherapyinaNutshell/best-self-help-books

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 1-800-273-TALK (8255) or your local emergency services.

Copyright Therapy in a Nutshell, LLC

Window of Tolerance -An Essential Skill for PTSD, Trauma and Nervous System Regulation Mar 22, 2024

Talking about trauma can make things worse. I’m a therapist, and I know how valuable it CAN be to talk about trauma, but when you don’t understand your “Window of Tolerance” talking about trauma can backfire. In this podcast, we’ll talk about the three states of your nervous system, the two common pitfalls of trying to talk about trauma, and the practical skills you can use to widen your window of tolerance so that you’re more resilient in the face of stressors or trauma.

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

Learn more in one of my in-depth mental health courses: https://courses.therapyinanutshell.com

Support my mission on Patreon: https://www.patreon.com/therapyinanutshell

Sign up for my newsletter: https://www.therapyinanutshell.com

Check out my favorite self-help books: https://kit.co/TherapyinaNutshell/best-self-help-books

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 1-800-273-TALK (8255) or your local emergency services.

Copyright Therapy in a Nutshell, LLC

Building an Internal Sense of Safety for PTSD, Trauma or Anxiety: Day 23 Break the Anxiety Cycle Mar 08, 2024

Break the Anxiety Cycle in 30 Days- Online Course: https://courses.therapyinanutshell.com/anxietyskills

If you want to manage PTSD or Anxiety, you need to learn how to interrupt the anxiety cycle and to do that you've got to interrupt the perception of danger. We do that by fostering an internal sense of safety, this is a practical skill we can develop and in the PTSD treatment world it's called Resourcing or Building an Internal Sense of Safety.

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

Learn more in one of my in-depth mental health courses: https://courses.therapyinanutshell.com

Support my mission on Patreon: https://www.patreon.com/therapyinanutshell

Sign up for my newsletter: https://www.therapyinanutshell.com

Check out my favorite self-help books: https://kit.co/TherapyinaNutshell/best-self-help-books

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 1-800-273-TALK (8255) or your local emergency services.

Copyright Therapy in a Nutshell, LLC

How to Stop Comparing Yourself to Others Mar 04, 2024

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

Here’s what we do know about comparison- it contributes to mental health concerns like eating disorders, low self-esteem, depression, anxiety, social anxiety, body dissatisfaction, jealousy, narcissism, and perfectionism. It can also lead to other problems like overspending to keep up with the Joneses. One study found that when someone in a neighborhood won the lottery, neighbors began making big purchases like expensive cars that they couldn’t afford. When we compare ourselves to others it will always let us down in the long run. Let’s talk about 3 reasons why comparison lets us down, and then we’ll talk about what to do instead.

Learn more in one of my in-depth mental health courses: https://courses.therapyinanutshell.com

Support my mission on Patreon: https://www.patreon.com/therapyinanutshell

Sign up for my newsletter: https://www.therapyinanutshell.com

Check out my favorite self-help books: https://kit.co/TherapyinaNutshell/best-self-help-books

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 1-800-273-TALK (8255) or your local emergency services.

Copyright Therapy in a Nutshell, LLC

How to Turn on the Parasympathetic Response to Calm Anxiety: Day 22 of Break the Anxiety Cycle Feb 22, 2024

Break the Anxiety Cycle in 30 Days- Online Course- https://courses.therapyinanutshell.com/anxietyskills

The good news is that there are practical things you can do to turn on and strengthen your parasympathetic response. In this video you’ll learn how to activate the parasympathetic response, and how to strengthen your vagal tone- which is your body’s overall ability to regulate your nervous system and return to a sense of calm.

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

Learn more in one of my in-depth mental health courses: https://courses.therapyinanutshell.com

Support my mission on Patreon: https://www.patreon.com/therapyinanutshell

Sign up for my newsletter: https://www.therapyinanutshell.com

Check out my favorite self-help books: https://kit.co/TherapyinaNutshell/best-self-help-books

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 1-800-273-TALK (8255) or your local emergency services.

Copyright Therapy in a Nutshell, LLC

THIS guy solved Panic Attacks after 30 years of Panic Disorder Feb 16, 2024

Panic attacks can be terrifying, but they aren't dangerous. When we engage with our panic attacks by trying to control our panic attacks, by trying to force our body's sensations to calm down, or by believing our brain's stories that "This panic attack is actually a heart attack" or "I have to calm down!" or "It will be catastrophic to have a panic attack" then that is the real thing that keeps panic attacks going. In this video I share to email I got from one of my listeners, Jon, who had been having panic attacks for over 30 years and he had tried everything, but when he finally stopped trying to control his panic and really leaned in and allowed himself to have feelings- then Panic no longer had any control over him. You can follow his example and learn how you can stop panic attacks too.

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

Learn more in one of my in-depth mental health courses: https://courses.therapyinanutshell.com

Support my mission on Patreon: https://www.patreon.com/therapyinanutshell

Sign up for my newsletter: https://www.therapyinanutshell.com

Check out my favorite self-help books: https://kit.co/TherapyinaNutshell/best-self-help-books

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 1-800-273-TALK (8255) or your local emergency services.

Copyright Therapy in a Nutshell, LLC

How to Stop Taking Things Personally Feb 08, 2024

Take the Free Relationship Quiz here: https://join.heyritual.com/TIAN50

Do you take things personally? Do you get offended easily? Do you spend a lot of time trying to figure out which person is the "Jerk"? Taking things personally is a super complex relational strategy we use to protect ourselves when we feel threatened, but it leaves us feeling isolated and dramatic. In this video we're going to learn 3 steps to stop taking things personally, and how to stop taking offense.

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

Learn more in one of my in-depth mental health courses: https://courses.therapyinanutshell.com

Support my mission on Patreon: https://www.patreon.com/therapyinanutshell

Sign up for my newsletter: https://www.therapyinanutshell.com

Check out my favorite self-help books: https://kit.co/TherapyinaNutshell/best-self-help-books

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 1-800-273-TALK (8255) or your local emergency services.

Copyright Therapy in a Nutshell, LLC

The Essential Skill to Regulate Your Nervous System - Relaxed Vigilance vs. Hypervigilance: Day 21 Break the Anxiety Cycle Feb 01, 2024

This is Day 21 of my online course, Break the Anxiety Cycle in 30 Days- Buy the full course here: https://courses.therapyinanutshell.com/anxietyskills

This is seriously one of the most powerful interventions I know of for chronic anxiety. It uses a bottom-up approach, a body-first approach to regulate your nervous system to reduce stress and anxiety throughout the day. And it’s pretty simple to learn.

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

Learn more in one of my in-depth mental health courses: https://courses.therapyinanutshell.com

Support my mission on Patreon: https://www.patreon.com/therapyinanutshell

Sign up for my newsletter: https://www.therapyinanutshell.com

Check out my favorite self-help books: https://kit.co/TherapyinaNutshell/best-self-help-books

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 1-800-273-TALK (8255) or your local emergency services.

Copyright Therapy in a Nutshell, LLC

Understanding Anxiety in the Nervous System: Day 20 Break the Anxiety Cycle Jan 25, 2024

Break the Anxiety Cycle in 30 Days- Online Course- https://courses.therapyinanutshell.com/anxietyskills

Anxiety is essentially a state of your nervous system. In this video we’ll explore anxiety, trauma and burnout in your nervous system. There’s two ways that your nervous system plays a direct role in anxiety and depression- your alerting activating system can get stuck on or stuck off. And most of the people who get stuck in these states don’t realize it, they are trapped in these cycles and just feel chronically anxious or chronically exhausted. But the good news is that when you learn to identify what is happening, you can change it.

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

Learn more in one of my in-depth mental health courses: https://courses.therapyinanutshell.com

Support my mission on Patreon: https://www.patreon.com/therapyinanutshell

Sign up for my newsletter: https://www.therapyinanutshell.com

Check out my favorite self-help books: https://kit.co/TherapyinaNutshell/best-self-help-books

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 1-800-273-TALK (8255) or your local emergency services.

Copyright Therapy in a Nutshell, LLC

Flip Anxiety on Its Head With 2 Words: Day 19 Break the Anxiety Cycle Jan 19, 2024

Break the Anxiety Cycle in 30 Days- Online Course- https://courses.therapyinanutshell.com/anxietyskills

There is a simple shift you can use to transform your anxiety in two words. In this podcast you’ll learn how to do it. There is no physiological difference between anxiety and excitement. Inside your body, it’s the same physical response- cortisol, adrenaline, etc. rapid breathing, increased heart rate. You can flip a switch in your brain, when you say “bring it on!” I actually want this! Let’s go!” That transforms your experience. In this video you’ll learn how you can use two words to transform anxiety into confidence.

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

Learn more in one of my in-depth mental health courses: https://courses.therapyinanutshell.com

Support my mission on Patreon: https://www.patreon.com/therapyinanutshell

Sign up for my newsletter: https://www.therapyinanutshell.com

Check out my favorite self-help books: https://kit.co/TherapyinaNutshell/best-self-help-books

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 1-800-273-TALK (8255) or your local emergency services.

Copyright Therapy in a Nutshell, LLC

Emotional Reasoning: Break the Anxiety Cycle Day 18 Jan 11, 2024

Break the Anxiety Cycle in 30 Days- Online Course- https://courses.therapyinanutshell.com/anxietyskills

I’m going to teach you an important skill to be less emotionally reactive. Essentially, how to control your emotions. Emotions lie to you all the time. But they feel so real. They are very powerful motivators, but they aren’t always accurate. You’ll learn how to be less emotionally reactive by learning to combat emotional reasoning. You’ll learn 4 ways to slow yourself down in an intense moment and 3 steps to combating emotional reasoning.

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

Learn more in one of my in-depth mental health courses: https://courses.therapyinanutshell.com

Support my mission on Patreon: https://www.patreon.com/therapyinanutshell

Sign up for my newsletter: https://www.therapyinanutshell.com

Check out my favorite self-help books: https://kit.co/TherapyinaNutshell/best-self-help-books

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 1-800-273-TALK (8255) or your local emergency services.

Copyright Therapy in a Nutshell, LLC

How to Let Go of the Past - 3 Steps for Regret Jan 06, 2024

Download the free worksheet for resolving regrets and letting go of the past here: https://courses.therapyinanutshell.com/pl/2148136124

Check out the Online Course "How to Process your Emotions" here: https://courses.therapyinanutshell.com/emotion-processing

"Regret can be your worst enemy or your best friend; you get to decide which." Regrets are like a hammer, they can hurt you or you can use them to build the life you really care about. In this podcast, you’ll learn how to channel the emotional pain of regret into action to create the life you want.

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

Learn more in one of my in-depth mental health courses: https://courses.therapyinanutshell.com

Support my mission on Patreon: https://www.patreon.com/therapyinanutshell

Sign up for my newsletter: https://www.therapyinanutshell.com

Check out my favorite self-help books: https://kit.co/TherapyinaNutshell/best-self-help-books

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 1-800-273-TALK (8255) or your local emergency services.

Copyright Therapy in a Nutshell, LLC

Stop Catastrophizing About Your Future: Break the Anxiety Cycle Day 17 Dec 28, 2023

Break the Anxiety Cycle in 30 Days- Online Course- https://courses.therapyinanutshell.com/anxietyskills

Catastrophizing is essentially a defense mechanism but one that isn’t the best, it backfires. It can contribute to depression and anxiety and other mental health conditions. So let’s replace it with a more helpful one. In this video you'll learn how to use the skill of mental imagery to combat anxiety and create greater chances of success. You'll learn to ask “What if it all works out?” Let’s visualize ourselves working through challenges. You can physiologically create a sense of confidence and efficacy with the simple exercise- what if everything works out?

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

Learn more in one of my in-depth mental health courses: https://courses.therapyinanutshell.com

Support my mission on Patreon: https://www.patreon.com/therapyinanutshell

Sign up for my newsletter: https://www.therapyinanutshell.com

Check out my favorite self-help books: https://kit.co/TherapyinaNutshell/best-self-help-books

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 1-800-273-TALK (8255) or your local emergency services.

Copyright Therapy in a Nutshell, LLC

How to Overcome Burnout from a Body-Based Perspective w Dr. Laura Hays, MD Dec 22, 2023

Check out my FREE Online Grounding Skills Course here: https://courses.therapyinanutshell.com/grounding-skills-for-anxiety-stress-and-ptsd

Check out Dr. Laura Hay's podcast here: https://lastingimpactwellness.com/

Burnout isn't just something that happens in your head, burnout isn't just psychological, burnout happens in your body. In this episode, I talk with Dr. Laura Hays from Lasting Impact Wellness about what causes burnout, how long-term stress can impact our nervous system, and the practical ways we can overcome burnout.

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

Learn more in one of my in-depth mental health courses: https://courses.therapyinanutshell.com

Support my mission on Patreon: https://www.patreon.com/therapyinanutshell

Sign up for my newsletter: https://www.therapyinanutshell.com

Check out my favorite self-help books: https://kit.co/TherapyinaNutshell/best-self-help-books

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 1-800-273-TALK (8255) or your local emergency services.

Copyright Therapy in a Nutshell, LLC

Why Your Brain Defaults to Scarcity: Break the Anxiety Cycle Day 16 Dec 14, 2023

Break the Anxiety Cycle in 30 Days- Online Course- https://courses.therapyinanutshell.com/anxietyskills

Your brain is not designed to make you happy, it’s made to keep you alive. And in order to do that, it’s got some built-in biases, including a negativity bias, that literally filters what you see, what you pay attention to, what you notice in your life. In this video you’ll learn how to catch yourself in the negativity bias and how to interrupt that story so that you can be healthier and happier.

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

Learn more in one of my in-depth mental health courses: https://courses.therapyinanutshell.com

Support my mission on Patreon: https://www.patreon.com/therapyinanutshell

Sign up for my newsletter: https://www.therapyinanutshell.com

Check out my favorite self-help books: https://kit.co/TherapyinaNutshell/best-self-help-books

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 1-800-273-TALK (8255) or your local emergency services.

Copyright Therapy in a Nutshell, LLC

Managing Anxiety and Anxious Thoughts: Break the Anxiety Cycle Day 15 Dec 07, 2023

Break the Anxiety Cycle in 30 Days- Online Course- https://courses.therapyinanutshell.com/anxietyskills

In this enlightening interview with Nick Wignall, the focus was on the challenges of chronic worry and the power of mindfulness in addressing anxiety. He proposed a simple, non-judgmental mindfulness practice focusing on breath and attention redirection, advocating for its regular practice to effectively train the brain and alter its response to anxiety. This approach to mindfulness is not just a temporary relief but a long-term strategy to fundamentally change one’s relationship with worry and anxiety.

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

Learn more in one of my in-depth mental health courses: https://courses.therapyinanutshell.com

Support my mission on Patreon: https://www.patreon.com/therapyinanutshell

Sign up for my newsletter: https://www.therapyinanutshell.com

Check out my favorite self-help books: https://kit.co/TherapyinaNutshell/best-self-help-books

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 1-800-273-TALK (8255) or your local emergency services.

Copyright Therapy in a Nutshell, LLC

Crisis to Calm: 4 DBT skills with Dr. Monica Johnson Nov 30, 2023

Follow Dr. Monica Johnson: https://www.psychologytoday.com/us/contributors/monica-johnson-psyd https://twitter.com/QDTSavvyPsych

In this video, we're joined by Dr. Monica Johnson, an expert in Dialectical Behavior Therapy (DBT), as we explore the transformative effects of DBT on managing intense emotions and mood disorders, including depression, anxiety, PTSD, and eating disorders.

This video is an essential guide for anyone seeking to understand how DBT can be a powerful tool in controlling the fight, flight, freeze response, managing physical anxiety symptoms, and averting panic attacks.

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

Learn more in one of my in-depth mental health courses: https://courses.therapyinanutshell.com

Support my mission on Patreon: https://www.patreon.com/therapyinanutshell

Sign up for my newsletter: https://www.therapyinanutshell.com

Check out my favorite self-help books: https://kit.co/TherapyinaNutshell/best-self-help-books

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 1-800-273-TALK (8255) or your local emergency services.

Copyright Therapy in a Nutshell, LLC

How to Stop Worrying: Break the Anxiety Cycle Day 14 Nov 23, 2023

Break the Anxiety Cycle in 30 Days- Online Course- https://courses.therapyinanutshell.com/anxietyskills

In this video, individuals seeking to learn how to stop worrying and start living are offered a practical guide to differentiate between unproductive worry and constructive problem-solving. The video aims to empower viewers with the skills to redirect their attention away from chronic worry and towards living a more engaged and fulfilling life, highlighting the journey of how to stop worrying and start living.

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

Learn more in one of my in-depth mental health courses: https://courses.therapyinanutshell.com

Support my mission on Patreon: https://www.patreon.com/therapyinanutshell

Sign up for my newsletter: https://www.therapyinanutshell.com

Check out my favorite self-help books: https://kit.co/TherapyinaNutshell/best-self-help-books

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 1-800-273-TALK (8255) or your local emergency services.

Copyright Therapy in a Nutshell, LLC

How to Stop Overthinking: Break the Anxiety Cycle Day 13 Nov 16, 2023

Break the Anxiety Cycle in 30 Days- Online Course- https://courses.therapyinanutshell.com/anxietyskills

Check out Smile Brilliant: https://www.smilebrilliant.com/product/night-guards/?utm_source=YouTube+Influencer&utm_medium=Night+Guards&utm_campaign=Daily&utm_id=Therapy+in+a+Nutshell

Discovering how to stop overthinking begins with the realization that trying to force our thoughts to change only amplifies them. This video introduces the ACT technique of cognitive defusion, a pivotal concept for those seeking to learn how to stop overthinking. Instead of wrestling with our thoughts and overthinking potential outcomes, cognitive defusion teaches us to observe our thoughts without attachment. By labeling and noticing thoughts as just thoughts, we learn how to stop overthinking by distancing ourselves from these mental processes, thus reducing their impact. Knowing how to stop overthinking doesn't mean engaging in a struggle with our inner dialogue, but rather, shifting our attention to what truly aligns with our values, freeing us from the tiresome cycle of overthinking. This skill, central to understanding how to stop overthinking, requires practice to master, but can ultimately guide us to a more present and less anxiety-driven existence.

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

Learn more in one of my in-depth mental health courses: https://courses.therapyinanutshell.com

Support my mission on Patreon: https://www.patreon.com/therapyinanutshell

Sign up for my newsletter: https://www.therapyinanutshell.com

Check out my favorite self-help books: https://kit.co/TherapyinaNutshell/best-self-help-books

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 1-800-273-TALK (8255) or your local emergency services.

Copyright Therapy in a Nutshell, LLC

Anxiety about Anxiety: Break the Anxiety Cycle Day 12 Nov 09, 2023

Break the Anxiety Cycle in 30 Days- Online Course- https://courses.therapyinanutshell.com/anxietyskills

Feeling anxiety won’t harm you. Your body is wired to feel anxiety. It’s supposed to. You can handle it. But when we become afraid of our feelings, then suddenly we get stuck in a super unhelpful spiral. We start struggling against them, trying to force ourselves to calm down with “deep breathing or meditation” anything to make the anxiety go away. But this just makes things worse. We pile anxiety onto our anxiety. Anxiety about anxiety looks like -Fear of losing control -Anticipatory Anxiety: -Feeling anxious about your anxious thoughts. Oh no! I’m catastrophizing again! This will ruin everything! In this podcast we will talk about how to stop that anxious spiral.

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

Learn more in one of my in-depth mental health courses: https://courses.therapyinanutshell.com

Support my mission on Patreon: https://www.patreon.com/therapyinanutshell

Sign up for my newsletter: https://www.therapyinanutshell.com

Check out my favorite self-help books: https://kit.co/TherapyinaNutshell/best-self-help-books

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 1-800-273-TALK (8255) or your local emergency services.

Copyright Therapy in a Nutshell, LLC

Automatic Negative Thoughts: Break the Anxiety Cycle Day 11 Nov 02, 2023

Break the Anxiety Cycle in 30 Days- Online Course- https://courses.therapyinanutshell.com/anxietyskills

In this video you’ll learn about the automatic negative thoughts that fuel the anxiety cycle and lead to feeling overwhelmed or hopeless. You probably aren’t even aware of the types of thoughts that take you there, so we’ll explore them. And then we’ll talk about both a CBT and ACT approach to dealing with them.

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

Learn more in one of my in-depth mental health courses: https://courses.therapyinanutshell.com

Support my mission on Patreon: https://www.patreon.com/therapyinanutshell

Sign up for my newsletter: https://www.therapyinanutshell.com

Check out my favorite self-help books: https://kit.co/TherapyinaNutshell/best-self-help-books

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 1-800-273-TALK (8255) or your local emergency services.

Copyright Therapy in a Nutshell, LLC

10 Medical Conditions that Mimic Anxiety: Anxiety Course Day 10 Oct 19, 2023

Break the Anxiety Cycle in 30 Days- Online Course- https://courses.therapyinanutshell.com/anxietyskills

In this video we’re going to talk about 10 physical conditions that mimic Anxiety.

Sometimes anxiety is not “All in your head” there’s a dramatic interplay between your body and mind. Sometimes a physical, medical issue like a vitamin deficiency, an illness, or an undiagnosed sleep issue shows up looking exactly like the symptoms of a psychological anxiety disorder. And sometimes the best way to treat anxiety is to actually treat the underlying physical issues first. Or at least rule them out.

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

Learn more in one of my in-depth mental health courses: https://courses.therapyinanutshell.com

Support my mission on Patreon: https://www.patreon.com/therapyinanutshell

Sign up for my newsletter: https://www.therapyinanutshell.com

Check out my favorite self-help books: https://kit.co/TherapyinaNutshell/best-self-help-books

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 1-800-273-TALK (8255) or your local emergency services.

Copyright Therapy in a Nutshell, LLC

Letting Go of Shame as an HSP Highly Sensitive Person: Anxiety Course Day 9 Oct 12, 2023

Break the Anxiety Cycle in 30 Days- Online Course- https://courses.therapyinanutshell.com/anxietyskills

Being highly sensitive doesn’t mean that you take things personally or that you’re fragile. It means your nervous system processes information more deeply and intensely than the average person. You are more impacted by lights, smells, sounds, body language, facial expressions, and emotions than the average person. While this sensitivity sometimes requires extra time to rest, recharge or process, being an HSP is a difference, not a disability. It’s something you’re born with, and when you let go of the cultural shame around it, it can be one of your greatest strengths.

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

Learn more in one of my in-depth mental health courses: https://courses.therapyinanutshell.com

Support my mission on Patreon: https://www.patreon.com/therapyinanutshell

Sign up for my newsletter: https://www.therapyinanutshell.com

Check out my favorite self-help books: https://kit.co/TherapyinaNutshell/best-self-help-books

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 1-800-273-TALK (8255) or your local emergency services.

Copyright Therapy in a Nutshell, LLC

What Causes Anxiety Disorders: Anxiety Course Day 8 Oct 05, 2023

Break the Anxiety Cycle in 30 Days- Online Course- https://courses.therapyinanutshell.com/anxietyskills

Why are some people much more anxious than others? And what causes anxiety disorders? What makes some people feel anxious when they’re actually safe? Well, the cause of an anxiety disorder is actually quite complicated. It’s not a disease with a single origin. There are a lot of factors that go into play. In this video, we’ll talk about how the bio-psycho-social model applies to understanding anxiety.

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

Learn more in one of my in-depth mental health courses: https://courses.therapyinanutshell.com

Support my mission on Patreon: https://www.patreon.com/therapyinanutshell

Sign up for my newsletter: https://www.therapyinanutshell.com

Check out my favorite self-help books: https://kit.co/TherapyinaNutshell/best-self-help-books

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 1-800-273-TALK (8255) or your local emergency services.

Copyright Therapy in a Nutshell, LLC

How the Medical Model creates Learned Helplessness: Anxiety Course Day 7 Sep 29, 2023

Break the Anxiety Cycle in 30 Days- Online Course- https://courses.therapyinanutshell.com/anxietyskills

We have this interesting problem in America where we’ve applied the medical model to mental health, and it’s created a lot of learned helplessness. In our attempts to remove the stigma from mental health, many people have come to believe that all mental illnesses are permanent, genetic traits. And it’s just not true. Because anxiety disorders, depression, trauma, and many other mental health conditions are really, really treatable.

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

Learn more in one of my in-depth mental health courses: https://courses.therapyinanutshell.com

Support my mission on Patreon: https://www.patreon.com/therapyinanutshell

Sign up for my newsletter: https://www.therapyinanutshell.com

Check out my favorite self-help books: https://kit.co/TherapyinaNutshell/best-self-help-books

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 1-800-273-TALK (8255) or your local emergency services.

Copyright Therapy in a Nutshell, LLC

The 7 Types of Anxiety Disorders - Anxiety Course Day 6 Sep 21, 2023

There are 7 types of anxiety disorders listed in the DSM 5 TR. In this video you’ll learn what they are, because when you have a name for something, it can help you find skills and resources to manage it. If you experience an anxiety disorder, It’s not your fault, but there’s something you can do about it.

This video is day 6 of a 30 day course on how to improve your relationship with anxiety. I’m publishing the 30 main videos to youtube but if you want to learn more there will be bonus videos, workbooks, Q and A’s with me and extra content in the ad-free course. I’m also going to link to some free anxiety screening tests in the full course. https://courses.therapyinanutshell.com/anxietyskills

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

Learn more in one of my in-depth mental health courses: https://courses.therapyinanutshell.com

Support my mission on Patreon: https://www.patreon.com/therapyinanutshell

Sign up for my newsletter: https://www.therapyinanutshell.com

Check out my favorite self-help books: https://kit.co/TherapyinaNutshell/best-self-help-books

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 1-800-273-TALK (8255) or your local emergency services.

Copyright Therapy in a Nutshell, LLC

The Surprising Symptom of Depression- Anger and Irritability Sep 14, 2023

Improve your Relationship- Try HeyRitual today, to learn more click here: https://join.heyritual.com/TIAN20

HeyRitual is a sponsor of Therapy in a Nutshell

Media portrays the depressed person as struggling to get out of bed, crying, drowning in despair. And while sadness is indeed a key symptom of depression, it’s not the only way it shows up. Anger or irritability is actually one of the primary ways that depression shows up in children and teens. But that anger doesn’t just turn off when you turn 18. So, today we're going to peel back the layers and explore how depression manifests as anger and irritability.

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

Learn more in one of my in-depth mental health courses: https://courses.therapyinanutshell.com

Support my mission on Patreon: https://www.patreon.com/therapyinanutshell

Sign up for my newsletter: https://www.therapyinanutshell.com

Check out my favorite self-help books: https://kit.co/TherapyinaNutshell/best-self-help-books

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 1-800-273-TALK (8255) or your local emergency services.

Copyright Therapy in a Nutshell, LLC

Willingness - Anxiety Course Day 5 Sep 07, 2023

Break the Anxiety Cycle in 30 Days- Online Course- https://courses.therapyinanutshell.com/anxietyskills

Willingness is the most powerful tool for managing anxiety, because when you have willingness, anxiety can’t control you any more. So in this video you’ll learn what willingness is, how to develop it, and you’ll get to practice it to see what it feels like.

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

Learn more in one of my in-depth mental health courses: https://courses.therapyinanutshell.com

Support my mission on Patreon: https://www.patreon.com/therapyinanutshell

Sign up for my newsletter: https://www.therapyinanutshell.com

Check out my favorite self-help books: https://kit.co/TherapyinaNutshell/best-self-help-books

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 1-800-273-TALK (8255) or your local emergency services.

Copyright Therapy in a Nutshell, LLC

Avoidance - Anxiety Course Day 4 Sep 01, 2023

Break the Anxiety Cycle in 30 Days- Online Course- https://courses.therapyinanutshell.com/anxietyskills

What keeps us anxious? -Running from our feelings -Avoiding our problems and -Immobilization- not taking any action. Anxiety isn’t the same as a hot fear response, it’s much more of a cold, frozen dread response. On the polyvagal ladder it hovers between the FFF response and the shut down response.

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

Learn more in one of my in-depth mental health courses: https://courses.therapyinanutshell.com

Support my mission on Patreon: https://www.patreon.com/therapyinanutshell

Sign up for my newsletter: https://www.therapyinanutshell.com

Check out my favorite self-help books: https://kit.co/TherapyinaNutshell/best-self-help-books

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 1-800-273-TALK (8255) or your local emergency services.

Copyright Therapy in a Nutshell, LLC

Bonus Episode: Trichotillomania with Michael Twohig Aug 29, 2023

Michael Twohig counseling and resources: https://junipermh.com/

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

Learn more in one of my in-depth mental health courses: https://courses.therapyinanutshell.com

Support my mission on Patreon: https://www.patreon.com/therapyinanutshell

Sign up for my newsletter: https://www.therapyinanutshell.com

Check out my favorite self-help books: https://kit.co/TherapyinaNutshell/best-self-help-books

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 1-800-273-TALK (8255) or your local emergency services.

Copyright Therapy in a Nutshell, LLC

Rewiring Anxiety - Anxiety Course Day 3 Aug 25, 2023

Buy the course Break the Anxiety Cycle in 30 Days here: https://courses.therapyinanutshell.com/anxietyskills

Your brain is wired to adapt to circumstances, it can physically rewire itself based on how you think and the experiences you have. The human brain is one of the most complex, brilliant, and amazingly powerful creations in the world. So why the heck does it make so many anxious thoughts, why can it make us miserable sometimes? There are some ways we accidentally teach our brain to be more anxious. Let me show you.

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

Learn more in one of my in-depth mental health courses: https://courses.therapyinanutshell.com

Support my mission on Patreon: https://www.patreon.com/therapyinanutshell

Sign up for my newsletter: https://www.therapyinanutshell.com

Check out my favorite self-help books: https://kit.co/TherapyinaNutshell/best-self-help-books

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 1-800-273-TALK (8255) or your local emergency services.

Copyright Therapy in a Nutshell, LLC

How Trauma Gets Trapped in the Body with Dr. Aimie Apigian Aug 10, 2023

Free Grounding Skills for Trauma course: https://courses.therapyinanutshell.com/grounding-skills-for-anxiety-stress-and-ptsd

It was awesome to talk with Dr. Aimie Apigian about how trauma gets stored in the body. Dr. Apigian is a MD MS MPH is a leading medical expert on how life experiences get stored in the body and restoring the body to its best state of health through her signature model and methodology, The Biology of Trauma. In this conversation we talk about how trauma shows un in the body as auto-immune disorders, gut or digestive issues, metabolism, and other physical manifestations of trauma in the body.

You can find Aimie's trauma healing programs here: https://www.traumahealingaccelerated.com

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

Learn more in one of my in-depth mental health courses: https://courses.therapyinanutshell.com

Support my mission on Patreon: https://www.patreon.com/therapyinanutshell

Sign up for my newsletter: https://www.therapyinanutshell.com

Check out my favorite self-help books: https://kit.co/TherapyinaNutshell/best-self-help-books

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 1-800-273-TALK (8255) or your local emergency services.

Copyright Therapy in a Nutshell, LLC

What is Anxiety Really? Anxiety Course Day 2 Aug 04, 2023

In this video you’ll learn the difference between stress, anxiety and worry because knowing the difference can give you a ton of tools to change your relationship with all three. Anxiety is, in essence, your reaction to the perception of being in danger. Especially physical danger, so if you were the roof of a skyscraper, your brain would perceive the potential danger and trigger the limbic system to send out a super loud warning to you in the form of thoughts and physical sensations of anxiety.

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

Learn more in one of my in-depth mental health courses: https://courses.therapyinanutshell.com

Support my mission on Patreon: https://www.patreon.com/therapyinanutshell

Sign up for my newsletter: https://www.therapyinanutshell.com

Check out my favorite self-help books: https://kit.co/TherapyinaNutshell/best-self-help-books

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 1-800-273-TALK (8255) or your local emergency services.

Copyright Therapy in a Nutshell, LLC

Finding Your Why - Anxiety Course Day 1 Jul 28, 2023

Many people just want their anxiety to go away. They just don’t want to feel it. They imagine that if they didn’t feel anxious, their lives would be so much better and so they set that as their goal. “My goal is to not feel so anxious”. But when your goal is to feel less of something, you essentially have to cut something out of your life, and the problem with that is that your world shrinks, it becomes more miserable, and then your anxiety actually grows.

The only way to make your anxiety go away completely is to avoid the things you care about in life. Just like those kids who decided to not audition, if your only goal is to “feel less” to feel less sad, to feel less stress, then you’ll end up shrinking your life away.

Instead, in this course I’m going to teach you how to get better at feeling. Yes, your anxiety will most likely decrease. But way more importantly, the goal of this course is to make your life awesome again. To fill your life with the things you care about- the people and experiences that you’ve cut out, the dreams and accomplishments that you’re afraid to try, to bring richness and joy back to your day instead of worry and fear.

The difference between anxiety and an anxiety disorder is not severity, it’s how your response impacts your functioning.

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

Learn more in one of my in-depth mental health courses: https://courses.therapyinanutshell.com

Support my mission on Patreon: https://www.patreon.com/therapyinanutshell

Sign up for my newsletter: https://www.therapyinanutshell.com

Check out my favorite self-help books: https://kit.co/TherapyinaNutshell/best-self-help-books

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 1-800-273-TALK (8255) or your local emergency services.

Copyright Therapy in a Nutshell, LLC

Free Anxiety Course Introduction - How’s Your Relationship with Anxiety? Jul 24, 2023

Sign up to get the next two videos right now (plus a special discount on the course)! sign up here

Welcome to the Free Online Anxiety Course! In this course you’ll learn why you have anxiety, what you do that makes it worse and how to break the cycle of anxiety so that you can take back your life. This course is going to have 30 sections, and I’m going to publish them all the YouTube, but the entire course with full exercises, workbook, Q and A’s with Emma, will be published on my website.

How’s your relationship with anxiety? Does it drive you crazy? Does it get in the way of living your life? Do you get stuck worrying and feeling all sick to your stomach or sweaty? When you get all codependent with anxiety it can really mess up your life. In this course you’ll learn how to transform your relationship with anxiety, you’ll learn how to drop the struggle with anxiety, and set boundaries on your worries so that you decrease your worry by 75% or more. You’ll learn how to stop overthinking and get back to enjoying yourself. You’ll learn how to handle that inner critic so that you can maintain your sense of self, let go of doubts and work through fears. Just like with difficult family members, you can learn the skills to show your anxiety compassion, to listen to what it has to say, but don't believe everything it says, and live your own life the way you choose- a life that you value that is rich and meaningful.

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

Learn more in one of my in-depth mental health courses: https://courses.therapyinanutshell.com

Support my mission on Patreon: https://www.patreon.com/therapyinanutshell

Sign up for my newsletter: https://www.therapyinanutshell.com

Check out my favorite self-help books: https://kit.co/TherapyinaNutshell/best-self-help-books

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 1-800-273-TALK (8255) or your local emergency services.

Copyright Therapy in a Nutshell, LLC

How to be Happier - An Exercise from Positive Psychology and the book The Power of Moments Jul 14, 2023

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

Today, we're diving into the wonderful world of positive psychology and discussing a powerful practice that’s a simple but transformative exercise that can bring a lot of joy and connection into your life. And you could probably do it in 15 minutes. So, let's jump right in!

Learn more in one of my in-depth mental health courses: https://courses.therapyinanutshell.com

Support my mission on Patreon: https://www.patreon.com/therapyinanutshell

Sign up for my newsletter: https://www.therapyinanutshell.com

Check out my favorite self-help books: https://kit.co/TherapyinaNutshell/best-self-help-books

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 1-800-273-TALK (8255) or your local emergency services.

Copyright Therapy in a Nutshell, LLC

Our Top 3 Tips for Anxiety with Nick Wignall Jun 24, 2023

Check out Nick's course on How to Stop Worrying, it's $97: https://courses.therapyinanutshell.com/offers/tjFEvr7a

Let's talk about anxiety- Nick Wignall, psychologist and writer, super great cognitive therapist, and friend shares his top three tips on how to decrease anxiety, and - no surprise here - it has to do with how we worry, setting boundaries on your worrying and accepting worry thoughts. I share my favorite tips on how to use the mind-body connection to decrease stress, accept your feelings and process through them.

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

Learn more in one of my in-depth mental health courses: https://courses.therapyinanutshell.com

Support my mission on Patreon: https://www.patreon.com/therapyinanutshell

Sign up for my newsletter: https://www.therapyinanutshell.com

Check out my favorite self-help books: https://kit.co/TherapyinaNutshell/best-self-help-books

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 1-800-273-TALK (8255) or your local emergency services.

Copyright Therapy in a Nutshell, LLC

Don’t Believe Everything You Think: How these 3 Cognitive Distortions make you miserable Jun 15, 2023

In this video, you'll learn to recognize these three forms of irrational thinking, so that you can replace them with healthier thoughts and be calmer, happier and solve problems without feeling like a helpless victim. So let’s get better at feeling.

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

Learn more in one of my in-depth mental health courses: https://courses.therapyinanutshell.com

Support my mission on Patreon: https://www.patreon.com/therapyinanutshell

Sign up for my newsletter: https://www.therapyinanutshell.com

Check out my favorite self-help books: https://kit.co/TherapyinaNutshell/best-self-help-books

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 1-800-273-TALK (8255) or your local emergency services.

Copyright Therapy in a Nutshell, LLC

12 Things You Can Do to Help Someone with Anxiety: Anxious Children Part 4/4 Jun 08, 2023

Download the free handout with the summary of how to help a child with anxiety here: click here

No one is born knowing what to do with their emotions. But it’s a skill that can be learned. In this video you’ll learn a bunch of tools that can help your anxious kid in a really practical way. If you were to ask “But what do I do?” Here are some things you can do. And again, if you haven’t seen part 1, 2 and 3, go check those out too.

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

Learn more in one of my in-depth mental health courses: https://courses.therapyinanutshell.com

Support my mission on Patreon: https://www.patreon.com/therapyinanutshell

Sign up for my newsletter: https://www.therapyinanutshell.com

Check out my favorite self-help books: https://kit.co/TherapyinaNutshell/best-self-help-books

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 1-800-273-TALK (8255) or your local emergency services.

Copyright Therapy in a Nutshell, LLC

Coping Skills for Kids With Anxiety Part 3/4 Jun 01, 2023

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

In this video you’re going to learn how to teach your kids coping skills for anxiety. You’ll learn how to coach your child through anxiety and help them overcome it. We’ll talk about the skills to break tasks down into steps they can accomplish and then feel super proud of themselves as they grow and develop an internal sense of resilience. And I’m going to give a bunch of examples of how I coached kids to overcome their anxiety.

Learn more in one of my in-depth mental health courses: https://courses.therapyinanutshell.com

Support my mission on Patreon: https://www.patreon.com/therapyinanutshell

Sign up for my newsletter: https://www.therapyinanutshell.com

Check out my favorite self-help books: https://kit.co/TherapyinaNutshell/best-self-help-books

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 1-800-273-TALK (8255) or your local emergency services.

Copyright Therapy in a Nutshell, LLC

Does Relaxing Make You Anxious? May 25, 2023

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

Does trying to relax or meditate make you anxious? Isn’t it supposed to make you feel calm? I recently ran a poll on my channel and 61% of people said that trying to relax or meditate made them feel anxious, guilty, or panicky. So what the heck is going on here? In this video, we’ll troubleshoot what might be making you feel anxious when you try to relax.

Learn more in one of my in-depth mental health courses: https://courses.therapyinanutshell.com

Support my mission on Patreon: https://www.patreon.com/therapyinanutshell

Sign up for my newsletter: https://www.therapyinanutshell.com

Check out my favorite self-help books: https://kit.co/TherapyinaNutshell/best-self-help-books

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 1-800-273-TALK (8255) or your local emergency services.

Copyright Therapy in a Nutshell, LLC

Conflict Management for the Highly Sensitive Person (HSP) with Jonathan Decker from CINEMA THERAPY May 18, 2023

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

If you're a highly sensitive person, you may find that conflicts can be particularly challenging for you. As someone who processes information deeply and is easily overwhelmed by sensory input, you may feel intensely emotional during disagreements and have difficulty expressing your thoughts and feelings clearly. In this video, we'll explore some effective conflict management strategies for highly sensitive persons that can help you navigate disagreements in a healthy and productive way.

Learn more in one of my in-depth mental health courses: https://courses.therapyinanutshell.com

Support my mission on Patreon: https://www.patreon.com/therapyinanutshell

Sign up for my newsletter: https://www.therapyinanutshell.com

Check out my favorite self-help books: https://kit.co/TherapyinaNutshell/best-self-help-books

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 1-800-273-TALK (8255) or your local emergency services.

Copyright Therapy in a Nutshell, LLC

How to Create Emotional Safety for Someone with Anxiety- Dealing with Anxiety in Children Part 2/4 May 11, 2023

Take my free course Grounding Skills for Anxiety: Take me to the free course

Get notified when the course for parents of anxious kids is ready: Sign me up

Your job as a parent is not to protect your child from anxiety but to help them learn to be resilient so that they can be functional and healthy humans. To learn the skills to manage emotions and make good choices, not to just try to make anxiety go away. When you learn how to change your fundamental approach to anxiety, you can create a space for your kids to change their relationship to anxiety - so that they can be healthy, resilient, self-assured and functional. The really cool thing about humans is that we can face a lot of challenges, difficulties, trauma or hardship if we just have one thing: Emotional Safety. The number one thing that creates emotional safety is connection. Your relationship with them is like the protective cover of a greenhouse, it creates the environment where growth is possible. Your connection provides warmth while they face challenges and grow.

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

Learn more in one of my in-depth mental health courses: https://courses.therapyinanutshell.com

Support my mission on Patreon: https://www.patreon.com/therapyinanutshell

Sign up for my newsletter: https://www.therapyinanutshell.com

Check out my favorite self-help books: https://kit.co/TherapyinaNutshell/best-self-help-books

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 1-800-273-TALK (8255) or your local emergency services.

Copyright Therapy in a Nutshell, LLC

Journaling for Trauma May 04, 2023

Learn Grounding skills for trauma and anxiety in my FREE course: https://courses.therapyinanutshell.com/grounding-skills-for-anxiety-stress-and-ptsd

Do you ever have an intense emotional reaction that just seems disproportionate to the situation? Does some little thing set you off? And you can’t figure out why? Do you get anxious, a flash of anger, or an unexplainable feeling of fear? Or do you experience a feeling of “shut down”, exhaustion, or withdrawal?

When we can’t figure out where these emotions are coming from, sometimes these feelings are related to childhood trauma or unresolved painful experiences from our past. In this video, you’ll learn 7 journaling prompts to help you explore how big emotions might be related to past trauma.

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

Learn more in one of my in-depth mental health courses: https://courses.therapyinanutshell.com

Support my mission on Patreon: https://www.patreon.com/therapyinanutshell

Sign up for my newsletter: https://www.therapyinanutshell.com

Check out my favorite self-help books: https://kit.co/TherapyinaNutshell/best-self-help-books

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 1-800-273-TALK (8255) or your local emergency services.

Copyright Therapy in a Nutshell, LLC

How to Help a Child with Anxiety 1/4 Apr 28, 2023

Learn more in one of my in-depth mental health courses: https://courses.therapyinanutshell.com

Here's the link to hear when the upcoming "Help a Child with Anxiety" course will be available: https://courses.therapyinanutshell.com/pl/2147679837

OK, so you’ve got a kid with anxiety. They might struggle to go to school, or they’re shy, or maybe they’re dealing with stomach aches or headaches or other physical signs of anxiety. Maybe they throw a fit when it’s time to go to bed or they cry and cling to you when it’s time to leave. And it breaks your heart. You can see them suffering and you’d do anything to help them feel better. So in this video series, I’m going to teach you how to change your mindset around anxiety, then in the next 3 videos I’m going to teach you practical things you can DO to help your child with anxiety. So are you on board? Are you willing to change yourself and your framework in order to help your kid? Awesome! Let’s go.

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

Learn more in one of my in-depth mental health courses: https://courses.therapyinanutshell.com

Support my mission on Patreon: https://www.patreon.com/therapyinanutshell

Sign up for my newsletter: https://www.therapyinanutshell.com

Check out my favorite self-help books: https://kit.co/TherapyinaNutshell/best-self-help-books

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 1-800-273-TALK (8255) or your local emergency services.

Copyright Therapy in a Nutshell, LLC

How to Make a Decision When you Struggle with Executive Functioning Apr 20, 2023

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

Why do you procrastinate? Could it be Executive Functioning?

Has this ever happened to you? You had some big decision to make or a task to complete? But you just kept putting it off because it felt overwhelming? When people are faced with a big, complex decision that they aren’t certain how to move forward with- it’s really common to avoid that task, delay, procrastinate or keep busy with other meaningless tasks. But this can lead to big consequences later- getting written up at work, failing a class, or missing out on big opportunities because you can’t figure out how to move forward.

In this podcast, you’ll learn what executive functioning is, why it’s so essential to making decisions and processing emotions, and 5 ways you can improve your executive functioning skills.

Learn more in one of my in-depth mental health courses: https://courses.therapyinanutshell.co...

Support my mission on Patreon: https://www.patreon.com/therapyinanut...

Sign up for my newsletter: https://www.therapyinanutshell.com?utm_medium=YTDescription&utm_source=YouTube

Check out my favorite self-help books: https://kit.co/TherapyinaNutshell/bes...

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/c...

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

Dissociation, Depersonalisation, and Derealization - How to come back when you dissociate. Apr 13, 2023

FREE Grounding Skills Course here: https://courses.therapyinanutshell.com/grounding-skills-for-anxiety-stress-and-ptsd

Do you ever feel numb? Detached? Like you’re completely separate from your body or like you’re floating above it, watching yourself like you aren’t even real? Or does the world around you sometimes feel foggy? Dreamlike? Or like time is moving super fast or super slowly? These are all signs of dissociation, derealization, or depersonalization. These three terms all have some overlap in symptoms.

In this podcast, you’ll learn to identify the triggers and internal signs leading up to dissociation and when you have a framework to understand why dissociation happens, then you can be more gentle with yourself and learn skills to manage overwhelming situations more adaptively and flexibly and be more resilient. I have worked with many clients who’ve experienced dissociation or depersonalization.

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

Learn more in one of my in-depth mental health courses: https://courses.therapyinanutshell.co...

Support my mission on Patreon: https://www.patreon.com/therapyinanut...

Sign up for my newsletter: https://www.therapyinanutshell.com?utm_medium=YTDescription&utm_source=YouTube

Check out my favorite self-help books: https://kit.co/TherapyinaNutshell/bes...

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/c...

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

Emotional Eating - How to Replace Emotional Eating with Emotion Processing and Intuitive Eating Apr 06, 2023

Learn how to process emotions in my online course: https://courses.therapyinanutshell.com/emotion-processing

Emotional eating is when you eat in an attempt to resolve emotions instead of eating to resolve hunger. But when people are asking "How to stop emotional eating? The first step is to learn to process emotions and listen to what your body is really asking for - aka intuitive eating. Most of the time, when we’re overeating, or under-eating, it’s because we’re seeking to regulate our emotions with food, instead of regulating our emotions by processing them. So the first step is to ask yourself “Why am I eating this? You don’t need to judge yourself for doing it, just get curious. If I’m eating and it's not because of hunger, what am I feeling?

Learn how to make funeral potatoes: https://www.youtube.com/watch?v=lGVAJashAEs&t=1s

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

Learn more in one of my in-depth mental health courses: https://courses.therapyinanutshell.com/?utm_medium=YTDescription&utm_source=Podcast

Support my mission on Patreon: https://www.patreon.com/therapyinanutshell

Sign up for my newsletter: https://www.therapyinanutshell.com?utm_medium=YTDescription&utm_source=Podcast

Check out my favorite self-help books: https://kit.co/TherapyinaNutshell/best-self-help-books

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 1-800-273-TALK (8255) or your local emergency services.

Copyright Therapy in a Nutshell, LLC

How to Identify Your Emotions - How to Feel Your Feelings Mar 23, 2023

Download the free emotions tracker here: https://courses.therapyinanutshell.com/pl/2147588374

Check out the how to Process Emotions Course here: https://courses.therapyinanutshell.com/emotion-processing

So how do you feel your feelings? How can you identify your emotions? What do you do when you don’t know what you’re feeling? In this video I’m going to teach you 4 ways to tune into your emotions, and these are things I use all the time in therapy to help my clients get better at feeling. 00:00 How to identify your emotions 01:19 Emotions are fundamentally physical 01:35 Emotions are fundamentally physical 03:20 Tune into your emotions and sensations 04:24 4 Principles from Mindfulness 07:04 Use Emotion Charts to Identify Emotions 07:58 Track your emotions to get practice identifying them 08:48 Draw your emotions to identify them

Want help to stop beating yourself up? 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

Learn more in one of my in-depth mental health courses: https://courses.therapyinanutshell.co...

Support my mission on Patreon: https://www.patreon.com/therapyinanut...

Sign up for my newsletter: https://www.therapyinanutshell.com?utm_medium=YTDescription&utm_source=YouTube

Check out my favorite self-help books: https://kit.co/TherapyinaNutshell/bes...

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/c...

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

Feel Overwhelmed? Try this 30 Second Technique Mar 16, 2023

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

Feeling overwhelmed literally makes parts of your brain shut down. You might experience cognitive fatigue, sensory overload, burnout, physical exhaustion, a flood of thoughts, confusion, or the stress response, you may feel anxious, sweaty, teary, or panicky alternating in quick succession with wanting to give up, shut down, curl up into a ball, procrastinate and avoid everything.

Learn more in one of my in-depth mental health courses: https://courses.therapyinanutshell.co...

Support my mission on Patreon: https://www.patreon.com/therapyinanut...

Sign up for my newsletter: https://www.therapyinanutshell.com?utm_medium=YTDescription&utm_source=YouTube

Check out my favorite self-help books: https://kit.co/TherapyinaNutshell/bes...

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/c...

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

How to Be More Resilient: 6 Traits of Resilient People Featuring Laura Kampf Mar 10, 2023

Check out Laura's channel here: https://www.youtube.com/c/laurakampf

Resilience is a skill that can be learned, and I was watching a creator who totally embodies it, Laura Kampf, she’s such a great example of resilience. When it comes to being more resilient a lot of people probably think that being more resilient means “Just try harder” “Suck it up” “Get over it” or “Just push through”. They think that the way to be more resilient, the way to overcome obstacles is to just force yourself to be motivated and keep going even if things aren’t working. And, while grit is a great characteristic, just forcing it can’t be your only tool. If you really want to be more resilient, you’ve got to have a toolbox of skills to rely upon when it all hits the fan. So in this video you’ll learn 6 ways to be more resilient. And I’m going to give you lots of examples of how to be resilient from Laura’s channel. Let's get better at feeling.

Want help to stop beating yourself up? 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

Learn more in one of my in-depth mental health courses: https://courses.therapyinanutshell.co...

Support my mission on Patreon: https://www.patreon.com/therapyinanut...

Sign up for my newsletter: https://www.therapyinanutshell.com?utm_medium=YTDescription&utm_source=YouTube

Check out my favorite self-help books: https://kit.co/TherapyinaNutshell/bes...

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/c...

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

Dr. Martin Rossman Part 2: How to Combat Worry with Imagination Mar 06, 2023

Learn more from Dr. Rossman here: https://thehealingmind.org/

This is part 2 of my interview with Dr. Martin Rossman. In this part of the interview, we discuss how we live in a world where worry is everywhere, bombarding us constantly, and how tools like learning to use our imagination can help calm our minds and bring us back to a state of peace.

Dr. Rossman shares how to use the connection of our mind and body to worry less and find more health and wellness.

Want help to stop beating yourself up? 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

Learn more in one of my in-depth mental health courses: https://courses.therapyinanutshell.co...

Support my mission on Patreon: https://www.patreon.com/therapyinanut...

Sign up for my newsletter: https://www.therapyinanutshell.com?utm_medium=YTDescription&utm_source=YouTube

Check out my favorite self-help books: https://kit.co/TherapyinaNutshell/bes...

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/c...

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

Dr Martin Rossman Part 1: Whole Body Treatment for Wellness Mar 06, 2023

Learn more from Dr. Rossman here: https://thehealingmind.org/

This is part 1 of my interview with Dr. Martin Rossman. We discuss the importance of a holistic approach to mental health and wellness, and how the body and mind impact each other and the importance of nutrition in mental and physical health. Dr. Rossman has been studying integrative medicine for over 50 years and brings great insight on how to get feeling better physically and mentally.

Want help to stop beating yourself up? 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

Learn more in one of my in-depth mental health courses: https://courses.therapyinanutshell.co...

Support my mission on Patreon: https://www.patreon.com/therapyinanut...

Sign up for my newsletter: https://www.therapyinanutshell.com?utm_medium=YTDescription&utm_source=YouTube

Check out my favorite self-help books: https://kit.co/TherapyinaNutshell/bes...

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/c...

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

Therapist vs. Artificial Intelligence Answer Your Questions Mar 03, 2023

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

Can Chat GPT handle complex questions about mental health? Could Artificial Intelligence do a therapist's job someday? Let’s find out. I’ve asked you all to submit some questions and I’m going to try to answer them, then we’ll ask Chat GPT for it’s opinion and Today I’ve got my friend, colleague and boss with me Monica Blume, LCSW, and she’s going to be the judge of which of us did a better job. And throw out her suggestions for what the treatment would be. For the sake of time we’ll try to outline a treatment approach if the answer to the question is too long for this video.

Learn more in one of my in-depth mental health courses: https://courses.therapyinanutshell.co...

Support my mission on Patreon: https://www.patreon.com/therapyinanut...

Sign up for my newsletter: https://www.therapyinanutshell.com?utm_medium=YTDescription&utm_source=YouTube

Check out my favorite self-help books: https://kit.co/TherapyinaNutshell/bes...

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/c...

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

How to Stop Overthinking Decisions and Overcome Analysis Paralysis Feb 23, 2023

When you get overwhelmed by making a choice, when you can’t decide between A and B, you often settle for C or you end up paralyzed, procrastinating, or making no decision at all. In this video you’ll learn the 3 underlying causes of decision paralysis, and 2 keys to overcoming it. And I'll give you a hint, it has to do with emotion regulation and executive functioning.

Want help to stop beating yourself up? 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

Learn more in one of my in-depth mental health courses: https://courses.therapyinanutshell.co...

Support my mission on Patreon: https://www.patreon.com/therapyinanut...

Sign up for my newsletter: https://www.therapyinanutshell.com?utm_medium=YTDescription&utm_source=YouTube

Check out my favorite self-help books: https://kit.co/TherapyinaNutshell/bes...

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/c...

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

How to Stop Saying Sorry Too Much - Stop Over-Apologizing Feb 18, 2023

Stop apologizing and improve your self-esteem in this course by expert Dr. Carly LeBaron: https://courses.therapyinanutshell.com/improve-your-self-esteem

Have you ever found yourself saying sorry for things that didn’t really deserve an apology in the first place? I once had a friend ask me “do you always apologize after giving someone a gift?” It shook me a little because I had no idea I was doing that. But when I started watching myself I totally did. I grew up in a culture of over-apologizing and it wasn’t until my 30’s that I realized how harmful it can be. Saying sorry too much undermines how others see you and how you see yourself, and that can really impact you both at home and in the workplace. In this video you’ll learn why you say sorry too much, how this messes up relationships and how to stop over-apologizing.

00:00 Introduction to over-apologizing

00:57 Learn to improve your self-esteem with this course

01:29 What Is Over-Apologizing, and Is It a Problem?

03:03 Why do People Over-Apologize?

05:33 4 Steps to stop over-apologizing

Want help to stop beating yourself up? 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

Learn more in one of my in-depth mental health courses: https://courses.therapyinanutshell.co...

Support my mission on Patreon: https://www.patreon.com/therapyinanut...

Sign up for my newsletter: https://www.therapyinanutshell.com?utm_medium=YTDescription&utm_source=YouTube

Check out my favorite self-help books: https://kit.co/TherapyinaNutshell/bes...

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/c...

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

Grief Expert Answers Your Questions about Grief and Loss Feb 09, 2023

Learn more about working through Grief with Sarah's course 9 Keys for Moving Through Grief and Loss: https://courses.therapyinanutshell.com/understanding-grief-loss-and-mourning-1

In this video I team up with grief expert Sarah Engler, LCSW to answer your questions about loss and the grieving process.

00:00:00 Introduction 00:01:50 Anniversaries of Loss and Grief 00:06:51 Multiple losses, compounded grief, loss of pets 00:13:34 What is the difference between complex grief and normal grief 00:16:51 How to deal with anger around grief and loss 00:22:58 How do you function after grief and loss? 00:27:21 Feeling nothing or numbness after grief and loss 00:37:11 Can you ever "Get over" grief and sadness? 00:45:18 What are practical steps to functioning after a loss? 00:54:38 How do you work through grief when you have children or are very busy?

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/therapyinanuts...

Learn more in one of my in-depth mental health courses: https://courses.therapyinanutshell.co...

Support my mission on Patreon: https://www.patreon.com/therapyinanut...

Sign up for my newsletter: https://www.therapyinanutshell.com?utm_medium=YTDescription&utm_source=YouTube

Check out my favorite self-help books: https://kit.co/TherapyinaNutshell/bes...

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/c...

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

How to Stop Beating Yourself Up Feb 02, 2023

Want help to stop beating yourself up? 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

Today we’re going to talk about beating yourself up. Whether you made a stupid mistake, you lost your cool with someone you care about or you’re just a perfectionist with imposter syndrome - It’s easy to get sucked into the toilet hole of beating yourself up. And then you do this ridiculous thing which I’m going to call the “The Self-Exemption-Bias” which keeps you trapped in the cycle. Being too hard on yourself decreases your confidence and your sense of self-esteem and self-worth. But the good news is that you can learn to stop beating yourself up, improve your self-esteem and learn to feel self-compassion and love.

Learn more in one of my in-depth mental health courses: https://courses.therapyinanutshell.co...

Support my mission on Patreon: https://www.patreon.com/therapyinanut...

Sign up for my newsletter: https://www.therapyinanutshell.com?utm_medium=YTDescription&utm_source=YouTube

Check out my favorite self-help books: https://kit.co/TherapyinaNutshell/bes...

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/c...

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

Bonus Interview: Sound Sensitivity with Dr. Lindsey Tubaugh Jan 30, 2023

Learn more or connect with Dr. Lindsey Tubaugh here:

https://soundimmunity.podia.com/

https://littleheroeshearingclinic.com/about-us/

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/therapyinanuts...

Learn more in one of my in-depth mental health courses: https://courses.therapyinanutshell.co...

Support my mission on Patreon: https://www.patreon.com/therapyinanut...

Sign up for my newsletter: https://www.therapyinanutshell.com?utm_medium=YTDescription&utm_source=YouTube

Check out my favorite self-help books: https://kit.co/TherapyinaNutshell/bes...

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/c...

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

How to Regulate Your Nervous System Jan 26, 2023

Access all my courses and live Q and A's here: https://courses.therapyinanutshell.com/mental-health-course

Get an awesome shirt that supports kids who need therapy here: https://www.youplusmountains.com/shop

The other day in my Live Q and A for my members, I was asked “How can I get regulated again after getting dysregulated?” What I assume that the person means is that they want to get back to the safe and social state of the nervous system, the parasympathetic response where you feel relaxed and calm and can think clearly. I’m going to assume that you already know a little about the nervous system- you understand the fight/flight freeze response, and about the shutdown response (if not check out my video on the 3 states of the nervous system). Because if you’re asking about dysregulation, you understand that we can’t just think our way into changing our nervous system. You know about using the powerful tool of the body to regulate the mind and nervous system. You already know about how to use body based skills like deep breathing, the yawn, body scan, mindfulness. (if you don’t, take my free grounding skills course). Like right now- take a really slow breath, make a big yawn. Gently tap your face. And I’m assuming that you know about the skills to slow things down. That you’ve already tried writing about it. Going for a walk or exercising, and talking with a safe and understanding person. So I’m going to assume that you’ve tried all these things, and that it’s not working. These skills work the majority of the time, but not always. So let’s talk about what to do when these aren’t working. I love doing this work. Let’s troubleshoot together shall we? There are at least 3 reasons why you’re having a hard time regulating your nervous system, despite your best efforts. So let’s explore them and their antidotes.

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/therapyinanuts...

Learn more in one of my in-depth mental health courses: https://courses.therapyinanutshell.co...

Support my mission on Patreon: https://www.patreon.com/therapyinanut...

Sign up for my newsletter: https://www.therapyinanutshell.com?utm_medium=YTDescription&utm_source=YouTube

Check out my favorite self-help books: https://kit.co/TherapyinaNutshell/bes...

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/c...

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

Bonus Episode: Gut Health and Mental Health with Dr. Nikki Dinezza Jan 24, 2023

Dr. Nikki Dinezza: https://www.youtube.com/c/triangleholisticguthealth

https://www.instagram.com/gut.microbiome.queen/#

https://ibsfreedompodcast.buzzsprout.com/

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/therapyinanuts...

Learn more in one of my in-depth mental health courses: https://courses.therapyinanutshell.co...

Support my mission on Patreon: https://www.patreon.com/therapyinanut...

Sign up for my newsletter: https://www.therapyinanutshell.com?utm_medium=YTDescription&utm_source=YouTube

Check out my favorite self-help books: https://kit.co/TherapyinaNutshell/bes...

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/c...

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

How to Be Less Emotionally Reactive - Black and White Thinking Jan 19, 2023

Get the free guide to this episode: reframe black and white thinking guide

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/therapyinanuts...

Learn more in one of my in-depth mental health courses: https://courses.therapyinanutshell.co...

Black and White thinking is when you take a situation and think about it in an extreme way, you push out all the nuance and turn it into something as intense as possible. You can usually recognize it when you use words like “Always, Never, Perfect, Terrible, Everything, Everyone, Nothing, Nobody, Worst, or Best. The Arbinger Institute calls these “Horribilizations” You take something and horriblize it.

Support my mission on Patreon: https://www.patreon.com/therapyinanut...

Sign up for my newsletter: https://www.therapyinanutshell.com?utm_medium=YTDescription&utm_source=YouTube

Check out my favorite self-help books: https://kit.co/TherapyinaNutshell/bes...

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/c...

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

The Brain-Gut Microbiome Axis and Its Impact on Mental Health Jan 12, 2023

Your gut health directly impacts your mental health. From nutrient absorption that impacts the physical building blocks of the brain, to inflammation which can lead cytokines to damage the brain, to your microbiome which impacts your physical and mental health, your gut health is actually a huge contributing factor to your mental health. So in this video you’ll learn 4 1/2 ways to improve your gut health, which can improve your mental health.

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/therapyinanuts...

Learn more in one of my in-depth mental health courses: https://courses.therapyinanutshell.co...

Support my mission on Patreon: https://www.patreon.com/therapyinanut...

Sign up for my newsletter: https://www.therapyinanutshell.com?utm_medium=YTDescription&utm_source=YouTube

Check out my favorite self-help books: https://kit.co/TherapyinaNutshell/bes...

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/c...

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

Guided Walkthrough to Stop a Panic Attack Jan 05, 2023

So, you’re having a panic attack? If you’re right in the middle of a panic attack, this video is for you.

For many people, a panic attack feels like a lot of intense physical symptoms. Maybe your heart is pounding, you feel faint or tingly, you’re afraid that you’re going to pass out or have a heart attack. In this video we’ll walk you through how to know if it’s anxiety causing those symptoms and some practical steps to stop the panic cycle. Because you’re going to be ok. You are safe. These sensations feel scary but they’re not going to hurt you.

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/therapyinanuts...

Learn more in one of my in-depth mental health courses: https://courses.therapyinanutshell.co...

Support my mission on Patreon: https://www.patreon.com/therapyinanut...

Sign up for my newsletter: https://www.therapyinanutshell.com?utm_medium=YTDescription&utm_source=YouTube

Check out my favorite self-help books: https://kit.co/TherapyinaNutshell/bes...

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/c...

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

Atomic Habits for Mental Health Dec 29, 2022

FREE habit tracker: https://courses.therapyinanutshell.com/pl/2147583979

Online Courses: https://courses.therapyinanutshell.com/?utm_medium=YTDescription&utm_source=Podcast

Why would I think a vitamin could improve mental health?The short answer- https://www.youtube.com/watch?v=3dqXHHCc5lA

James Clear's Blog: https://jamesclear.com/marginal-gains

There’s two ways to think about mental health, and I think a lot of people don’t realize they’re stuck in the first one. Most people believe that you either “have depression” or you don’t. That if you get diagnosed with depression or anxiety, it’s like a permanent trait that you have - and that all you can do is learn to cope with it. I don’t think about depression or anxiety that way. I think of it on a scale- when your symptoms are severe they interfere with your life in a big way, when your symptoms are mild, or when your symptoms go away, it doesn’t interfere with your life anymore. Depression and Anxiety disorders can actually be resolved when we chip away at them. Thinking this way gives us agency, power to change our own lives.

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/therapyinanuts...

Learn more in one of my in-depth mental health courses: https://courses.therapyinanutshell.co...

Support my mission on Patreon: https://www.patreon.com/therapyinanut...

Sign up for my newsletter: https://www.therapyinanutshell.com?utm_medium=YTDescription&utm_source=YouTube

Check out my favorite self-help books: https://kit.co/TherapyinaNutshell/bes...

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/c...

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

The Surprising Way Alcohol MakesYour Brain More Anxious with Amber Hollingsworth Dec 24, 2022

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

Check out Amber's channel here: https://www.youtube.com/channel/UCT8PE1v0xFR9zLXOijxM6hg

Alcohol use changes your brain chemistry in a way that makes you more anxious. It also changes how you think- which can make you more anxious. And when you’re drunk, you might do stuff that makes you more anxious later…whether you or a family member has a problem with alcohol use, it’s important to know how it affects the brain and the practical steps you can take to escape the cycle. But, I am not a substance abuse counselor, it’s out of my wheelhouse so I was super grateful when Amber Hollingsworth offered to make a video for my channel all about how alcohol use has the surprising side effect of making your brain more anxious. Amber is a Licensed Professional Counselor (LPC), Master Addiction Counselor (MAC), she’s super freaking passionate about helping individuals and families overcome addiction and has worked in every level of care since 2004. So I hope you love what she has to say… Here's Amber.

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/therapyinanuts...

Learn more in one of my in-depth mental health courses: https://courses.therapyinanutshell.co...

Support my mission on Patreon: https://www.patreon.com/therapyinanut...

Sign up for my newsletter: https://www.therapyinanutshell.com?utm_medium=YTDescription&utm_source=YouTube

Check out my favorite self-help books: https://kit.co/TherapyinaNutshell/bes...

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/c...

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

How Genetic is Mental Illness Actually? Heritability Estimates for Mental Health and The Role Genes Play Dec 15, 2022

If one of your family members has a mental illness, does that mean you’re more likely to have it too? Can you inherit a mental illness from a parent? If your mom has, let’s say, social anxiety disorder, and you do too, does that mean that she passed it down genetically or that because she didn’t take you out much, and you watched her being nervous around other people- that you learned to be anxious around other people?

In this podcast we’re going to talk about heritability estimates- what the research has to tell us about how much genes contribute to mental health. You’ll learn which disorders have the highest rates of heritability and how understanding this can help you make better choices.

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

Learn more in one of my in-depth mental health courses: https://courses.therapyinanutshell.com/?utm_medium=YTDescription&utm_source=Podcast

Support my mission on Patreon: https://www.patreon.com/therapyinanutshell Sign up for my newsletter: https://www.therapyinanutshell.com?utm_medium=YTDescription&utm_source=Podcast

Check out my favorite self-help books: https://kit.co/TherapyinaNutshell/best-self-help-books

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 1-800-273-TALK (8255) or your local emergency services.

Copyright Therapy in a Nutshell, LLC

Do Sounds Make You Anxious or Angry? Auditory Sensitivity Overlaps Anxiety and Mental Health Dec 08, 2022

Auditory sensitivity can occur on a spectrum, where hyperacuity may be on the more severe end of the spectrum, and a dislike of loud noises can be on the less severe side of the spectrum. Auditory sensitivity can also be associated with sensory differences with autism, and it can stand alone- it can just be that you have really sensitive ears.

Thanks to Dr. Lindsey Tubaugh for teaching me about treatment for sound sensitivities: https://littleheroeshearingclinic.com/

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

Learn more in one of my in-depth mental health courses: https://courses.therapyinanutshell.com/?utm_medium=YTDescription&utm_source=Podcast

Support my mission on Patreon: https://www.patreon.com/therapyinanutshell Sign up for my newsletter: https://www.therapyinanutshell.com?utm_medium=YTDescription&utm_source=Podcast

Check out my favorite self-help books: https://kit.co/TherapyinaNutshell/best-self-help-books

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 1-800-273-TALK (8255) or your local emergency services.

Copyright Therapy in a Nutshell, LLC

Repressed Memories: Can You Forget About Trauma? Dec 02, 2022

The idea of repressed memories goes all the way back to Freud, through the 90’s when therapists accidentally implanted people with false memories, through the courtrooms, and into today where the idea of repressed memories is still popular among lay people and controversial among therapists and researchers. So today you’ll learn three skills for better understanding lost memories, aka dissociative amnesia or repressed memories (or at least my opinion about it). The idea of repressed memories goes all the way back to Freud, one of his first patients, Anna O had all sorts of unexplained physical symptoms, when she began talking with her doctor about her life, previously forgotten memories of trauma came back and as she talked about them, her physical symptoms went away. Freud developed the concept of repression, that current symptoms are all related to something that happened in the past, that we repress the memories to protect ourselves, and that we must analyze our psyche in order to uncover it, integrate it and then be freed from it. So that’s where the whole process of psychoanalysis came from, the idea of patients laying on a couch, talking about their childhood. But this concept of repressed memories has become very controversial, because of the way memory works. Most people assume that memory is like a video, your memory records things as they actually happened and stores those memories away, permanently. But memory doesn’t work like that, memories are highly influenced by our biases and how we’re feeling during or after an event. Even Freud learned that many of the things that his patients “remembered” weren’t actual events. Memories can be altered, implanted, influenced, and straight up created under suggestion. Lot’s of laboratory experiments have demonstrated that our memories are terribly fickle.

If you want to see for yourself how this can work, watch this YouTube video “Take This Test and Experience How False Memories Are Made”. https://www.youtube.com/watch?v=D5sk504Yc94

After I filmed this video on repressed memories and dissociative amnesia, the NYT published a very relevant article and two strong opinions on it: https://www.nytimes.com/2022/09/27/opinion/recovered-memory-therapy-mental-health.html

https://www.nytimes.com/2022/10/29/opinion/letters/mental-health.html

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

Learn more in one of my in-depth mental health courses: https://courses.therapyinanutshell.com/?utm_medium=YTDescription&utm_source=Podcast

Support my mission on Patreon: https://www.patreon.com/therapyinanutshell Sign up for my newsletter: https://www.therapyinanutshell.com?utm_medium=YTDescription&utm_source=Podcast

Check out my favorite self-help books: https://kit.co/TherapyinaNutshell/best-self-help-books

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 1-800-273-TALK (8255) or your local emergency services.

Copyright Therapy in a Nutshell, LLC

9 Ways Grief Impacts the Body Nov 28, 2022

Learn more about grief in this mini-course: https://courses.therapyinanutshell.com/grief/?utm_medium=YTDescription&utm_source=Podcast

“Grief is unpredictable, and it will go wherever it finds an outlet. If it can’t be expressed emotionally, it may find expression in the body.” (136)

Grief, like all emotions, isn’t just in your head; it shows up in your body in remarkable ways. But most people have never been taught what is common in the grieving process and how grief does show up in your body, and this can leave some people feeling stuck, spiraling through endless grief and pain. Grief has many physical symptoms. When you learn the physical symptoms of grief, you can be more equipped to address it and work through the process of grief and loss. In this video we’ll learn from grief expert Dr. Dorothy Holinger the author of The Anatomy of Grief, how grief shows up in the body and what we can do to work through it. Grief does not have a concrete number of stages of grief. But, when you learn about the physical symptoms you can gain more awareness of your body and be more accepting of those symptoms of grief and loss. I recently recorded an interview with Dorothy about how grief impacts the body, but unfortunately some of the video files got corrupted, so I’m summarizing our conversation here. The full length interview is on my podcast. https://tinpodcast.podbean.com/e/how-grief-shows-up-in-the-body/ I’m not going to pretend that grief is some easy thing that can or should be fixed, but there are some things you can do that can help your heart and body work through the suffering.

00:00 Introduction 01:03 All Courses 40% off 02:02 How grief impacts the brain 02:46 How grief affects the heart 03:56 Grief tears 04:48 decreased pleasure after a loss 05:01 Loss of appetite after a loss and difficulty sleepin 05:25 weakened immune system while grieving 05:40 headaches and body aches during grieving 05:56 other somatic changes with grief 07:05 When you're not allowed to mourn 07:44 How to deal with grief

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 Learn more in one of my in-depth mental health courses: https://courses.therapyinanutshell.com/?utm_medium=YTDescription&utm_source=Podcast

Support my mission on Patreon: https://www.patreon.com/therapyinanutshell

Sign up for my newsletter: https://www.therapyinanutshell.com?utm_medium=YTDescription&utm_source=Podcast

Check out my favorite self-help books: https://kit.co/TherapyinaNutshell/best-self-help-books

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 1-800-273-TALK (8255) or your local emergency services.

Copyright Therapy in a Nutshell, LLC

The 3 States of Anxiety or Trauma in the Nervous System Nov 26, 2022

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

Do you ever feel hopeless, shut down, or walled off? Or do you get triggered and feel anxious, angry, or agitated? There are essentially 3 states of your nervous system: Ventral Vagal (Safe and social) Sympathetic (Fight or Flight) and Dorsal Vagal (Shut Down). Most people aren’t able to identify which state they’re in, and then they feel helpless to change. This is especially difficult for people with trauma, which includes about ⅓ of the population. When you have trauma, your nervous system can get stuck in a hypervigilant state or a frozen, numb state. And when you can identify the states of your nervous system, you can learn skills to spend more time in the safe and social state of your nervous system. You can retrain your nervous system to be healthier. One approach to learning how to feel safe in your body is the Polyvagal approach. It’s known as the science of feeling safe. The researchers and clinicians who developed polyvagal therapy have developed a system to help people learn to turn on that safe feeling in your body, so that you can feel more calm, have better relationships, and make better choices. In this video you’re going to learn the three states that your nervous system can be in according to polyvagal theory. This will help you learn to identify what state you’re in and then use self-regulatory skills to shift your nervous system to a state of safety.

Learn more in one of my in-depth mental health courses: https://courses.therapyinanutshell.com/

Support my mission on Patreon: https://www.patreon.com/therapyinanutshell

Sign up for my newsletter: https://www.therapyinanutshell.com

Check out my favorite self-help books: https://kit.co/TherapyinaNutshell/best-self-help-books

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 1-800-273-TALK (8255) or your local emergency services.

Copyright Therapy in a Nutshell, LLC

A guided Walkthrough for Getting through an Anxiety Attack Nov 17, 2022

Check out my Free Course, Grounding Skills for Anxiety, Stress and PTSD here: https://courses.therapyinanutshell.com/grounding-skills-for-anxiety-stress-and-ptsd

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

Learn more in one of my in-depth mental health courses: https://courses.therapyinanutshell.com

Support my mission on Patreon: https://www.patreon.com/therapyinanutshell

Sign up for my newsletter: https://www.therapyinanutshell.com

Check out my favorite self-help books: https://kit.co/TherapyinaNutshell/best-self-help-books

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 1-800-273-TALK (8255) or your local emergency services.

Copyright Therapy in a Nutshell, LLC

The 6 Most Common Types of Intrusive Thoughts Nov 03, 2022

Learn to drop the struggle with intrusive thoughts in Dr. Kat Green's online course: https://courses.therapyinanutshell.co...

What are intrusive thoughts? Intrusive thoughts are words or images that pop into your mind unwanted, they’re often disturbing, they have little to do with what you’re doing or with reality, and the thoughts that are distressing can seem really loud, demanding your attention. Even when other people tell you a thought isn’t true or it doesn’t mean anything, the thought may feel so disgusting that it’s hard to believe them. These thoughts make you wonder if you’re secretly a terrible person. Maybe you think that if they really knew how dark your thoughts were, they’d be horrified. And while intrusive thoughts can be really uncomfortable, you’re going to learn that they don’t mean anything about you. Study after study after study has shown that almost everyone has intrusive thoughts from time to time. Random, unwanted, disturbing thoughts are actually the norm. Almost everybody has intrusive thoughts- healthy people, average people, anxious people, calm people, people with OCD, they all have them. Most people just brush them off. But for people with OCD or anxiety disorders, intrusive thoughts can feel very intense, and then the way they respond to intrusive thoughts can make them louder. So first let's cover the top six most common types of intrusive thoughts and then we’re going to briefly talk about how you can stop feeding them.

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/therapyinanuts...

Learn more in one of my in-depth mental health courses: https://courses.therapyinanutshell.co...

Support my mission on Patreon: https://www.patreon.com/therapyinanut...

Sign up for my newsletter: https://www.therapyinanutshell.com?utm_medium=YTDescription&utm_source=YouTube

Check out my favorite self-help books: https://kit.co/TherapyinaNutshell/bes...

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/c...

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

6 Thinking Patterns that Make OCD and Anxiety Worse Oct 27, 2022

Check out the course, Taking Charge of Intrusive Thoughts, here: https://courses.therapyinanutshell.com/managing-intrusive-thoughts

OCD is caused by a combination of factors- genetic and biological(what’s going on with our bodies, including inflammation, nutrition, stress, etc), environmental (our experiences), and psychological- how we think. The way you think and act determines whether you feed or starve your OCD. In this video we’ll look at 6 types of thinking that feed OCD, they make it worse. And the reason we look at these is because when you can notice these thoughts, clarify that they aren’t helpful, and then replace them with something else, you actively decrease OCD symptoms. OK, so let’s explore 6 thinking patterns that make OCD worse and then we'll talk about what to do about it. 1. Inflated Responsibility 2. thought Fusion- Believing that Thinking it and doing it are the same thing 3. Excessive concern with controlling one’s thoughts “I shouldn’t ever think this…” 4. Overestimation of threat 5. Intolerance of uncertainty 6. Perfectionism- "I can't make a mistake"

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

Learn more in one of my in-depth mental health courses: https://courses.therapyinanutshell.com/

Support my mission on Patreon: https://www.patreon.com/therapyinanutshell

Sign up for my newsletter: https://www.therapyinanutshell.com

Check out my favorite self-help books: https://kit.co/TherapyinaNutshell/best-self-help-books

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 1-800-273-TALK (8255) or your local emergency services.

Copyright Therapy in a Nutshell, LLC

3 Subconscious Reasons Why You Worry Oct 27, 2022

Learn how to stop worrying with the online course Worry Free, taught by Nick Wignall- https://courses.therapyinanutshell.com/WorryFree

Worry isn’t something that happens to you, it’s actually something that you do, that you subconsciously choose to do, because it serves a function- your brain rewards you for it. And then it becomes a habit. If you want to learn how to worry less, you need to understand why your brain likes to worry, because that will free you to find a replacement for that habitual type of thinking. So in this video you’ll learn the 3 subconscious benefits you get from worry, and how to retrain your brain to worry less. First off, I have to credit Dr. Martin Rossman, he’s the author of “The Worry Solution” and he’s an expert in mind/body medicine. This video is basically a concise excerpt from his longer, excellent youtube video “How your Brain can turn anxiety into calmness”. https://www.youtube.com/watch?v=KYJdekjiAog OK, so worry serves at least 3 functions. But real quick, let’s define worry: Worry is a form of thinking, cognition, it’s imagining future outcomes, usually the bad ones. It’s considering all the things that could possibly go wrong. Stress is the physiological response, it’s what happens in your body when you are physically threatened- like a huge dog jumps out to attack you, your adrenaline surges, your heart rate and breathing increase, your blood pressure goes up. While worry happens in your mind, stress is what happens in your body. And it doesn’t just respond to physical threats, you can have a physical response to being rejected by your peers or getting an angry email from your boss. Anxiety- Is the emotional response, it happens in the limbic system in your brain. I consider it a combination of thoughts and physical reactions, but it basically creates a strong motivation to avoid a threat. If you’re anxious around heights, it makes you back away from the cliff edge. If you’re anxious about an upcoming test, you try to avoid that anxiety by either studying harder or procrastinating.

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

Learn more in one of my in-depth mental health courses: https://courses.therapyinanutshell.com/store

Support my mission on Patreon: https://www.patreon.com/therapyinanutshell

Sign up for my newsletter: https://www.therapyinanutshell.com

Check out my favorite self-help books: https://kit.co/TherapyinaNutshell/best-self-help-books

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 1-800-273-TALK (8255) or your local emergency services.

Copyright Therapy in a Nutshell, LLC

This Skill Treats Insomnia 80% of the Time Oct 24, 2022

Learn more in one of my in-depth mental health courses: https://courses.therapyinanutshell.co...

If you were to ask someone, “What’s causing your insomnia?” they might say something like: “my stress, anxiety, my brain won’t shut off”, maybe they think it’s their cat waking them up or they drank too much coffee or they watched a scary movie before bed. And granted, all of these things can mess with your sleep for a night or two, or more, but they aren’t the thing that causes chronic insomnia. In most cases chronic insomnia is caused by 1 bad habit where you accidentally trained your brain not to sleep. Staying in bed awake. This is the worst thing you can do for your insomnia. And it’s the key to one of the most effective treatments for insomnia, CBT-I, an evidence based treatment for insomnia that has shown up to 80% effectiveness at relieving insomnia.

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/therapyinanuts...

Support my mission on Patreon: https://www.patreon.com/therapyinanut...

Sign up for my newsletter: https://www.therapyinanutshell.com?utm_medium=YTDescription&utm_source=YouTube

Check out my favorite self-help books: https://kit.co/TherapyinaNutshell/bes...

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/c...

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

Wait, What?! Depression is Not Caused by A Chemical Imbalance? Oct 17, 2022

Here is the link to my "Change Your Brain" course: https://courses.therapyinanutshell.co...

Despite 85-90% of people believing that depression is caused by a chemical imbalance, there is no evidence that a chemical imbalance causes depression or is associated with depression. A new meta-analysis by the University College London reviewed the evidence and made headlines this week.

Check out my two unlisted videos on what causes depression: https://youtu.be/Tr1sOJn8Z1Y https://youtu.be/EmCkBCZdZ7M

Check out two videos by other creators on what causes depression: https://www.youtube.com/watch?v=Fid1L... https://www.youtube.com/watch?v=GAC9O...

University College London's review that indicates there is no evidence for the low-serotonin hypothesis that a chemical imbalance causes depression: https://www.nature.com/articles/s4138... Researchers have known for over a decade that there is no evidence for the chemical imbalance : Johan Hari, Lost connections, the inflamed mind, "reducing the stigma but at what cost" https://guilfordjournals.com/doi/10.1..., https://psycnet.apa.org/record/2009-0... Do antidepressants work to treat depression: https://www.ncbi.nlm.nih.gov/books/NB...

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/therapyinanuts...

Learn more in one of my in-depth mental health courses: https://courses.therapyinanutshell.co...

Support my mission on Patreon: https://www.patreon.com/therapyinanut...

Sign up for my newsletter: https://www.therapyinanutshell.com?utm_medium=YTDescription&utm_source=YouTube

Check out my favorite self-help books: https://kit.co/TherapyinaNutshell/bes...

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/c...

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

The Myth of the Chemical Imbalance: What Causes Depression? (Lost Connections Summary Part 1) Oct 13, 2022

For more ways to manage depression check out my course, Change Your Brain: 10 Natural, Research-Backed Ways to Improve Mental Health https://courses.therapyinanutshell.com/change-your-brain

Or my other courses and free resources here: https://courses.therapyinanutshell.com/?utm_medium=YTDescription&utm_source=podcast

A chemical imbalance is not “The Cause” of depression. We have been systematically misinformed about what depression and anxiety are”. This is the main idea behind Johann Hari’s bestselling book lost connections. I recently finished it, and even though I didn’t completely agree with his conclusion, I thoroughly enjoyed his detailed, evidence-based tear-down of the overly-simplistic idea that "chemical imbalance causes depression".

What if the causes of depression are much more complicated than we thought? What if it’s not a chemical imbalance, but a combination of factors, especially what’s going on around us? And inside us. For some people who have a limited understanding of the causes of depression, moving away from the simple chemical imbalance theory sounds like heresy, but before recording this video I shared the script with 3 professionals I trust, a Doctor, a psychiatric nurse practitioner, and a psychiatrist, and all three of them said “Isn’t this basically the Bio-Psycho-Social Model?”. The bio-psycho-social model is a well understood and commonly accepted approach to mental health that conceptualizes the causes of mental illness as being an interplay of Biology, psychology (how you think) and society (your experiences, your environment). But I’m making this video because many members of the public have never heard of it.

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

Support my mission on Patreon: https://www.patreon.com/therapyinanutshell

Sign up for my newsletter: https://www.therapyinanutshell.com?utm_medium=YTDescription&utm_source=podcast

Check out my favorite self-help books: https://kit.co/TherapyinaNutshell/best-self-help-books

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 1-800-273-TALK (8255) or your local emergency services.

Copyright Therapy in a Nutshell, LLC

How to Be Happy Part 3: Daily Habits of Happy People Oct 12, 2022

Download the free Habit Builder here: https://courses.therapyinanutshell.co...

You can learn the daily habits that happy people use to foster a lasting happiness. These are skills that you can develop. In this video we'll talk about 14 daily habits that happy people practice to create more joy in their lives. I don’t know about you but the pandemic has seemed to make it harder to feel joy. We spend less time doing things with people we love, we stay home, a lot of people feel depressed, anxious, lonely, tired, or bored. So let’s get our joy back, let’s stop waiting for something to change before we can feel happy again. Here’s my list of 14 things that I start trying when I want to increase my joy and happiness. And I’m not just talking about coping skills or stuff that feels good in the short term, in my opinion, these are skills that foster a sense of lasting happiness because they line up with the kind of person I want to be.

Check out the Beautiful Homedics Drift here: https://bit.ly/3tZCU1R

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: https://betterhelp.com/therapyinanuts...

Learn more in one of my in-depth mental health courses: https://courses.therapyinanutshell.co...

Support my mission on Patreon: https://www.patreon.com/therapyinanut...

Sign up for my newsletter: https://therapyinanutshell.com/

Check out my favorite self-help books: https://kit.co/TherapyinaNutshell/bes...

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/c...

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 ----

Music licensed from www.Bensound.com or Artlist.io

Images from Freepik.com (premium license), Pixabay, or Wikimedia commons

How to Be Happy Part 2: Why American Self-Help Backfires Oct 11, 2022

Download the free Habit Builder here: https://courses.therapyinanutshell.co...

Want some help to be happier? My sponsor, BetterHelp, connects you to a licensed professional from the comfort of your own home. Try it now for 10% off: https://betterhelp.com/therapyinanuts...

Researchers studied the question “Does trying to be happy actually work? If you decided to consciously work on being happier, would you actually be happier down the road? They asked this question in 4 different countries. The results were fascinating. They found that if you tried to be happier in the United States, you actually felt worse, in Germany it had a mixed effect. But in Russia, Taiwan, and Japan, trying to be happier actually worked. So why would that be? The researchers believe it’s due to the cultural difference between the east and the west. https://doi.apa.org/doiLanding?doi=10... You really can learn to be happier, you can learn the skills to feel happy again, but you have to be willing to look past the overly simplistic self-help that promotes individualism, selfishness and isolation. If you want to learn the habits of happy people, perhaps look to eastern culture where the group is more important than the whole. When you reach out, connect, and try to do good in the world, you really can learn how to be happy.

Learn more in one of my in-depth mental health courses: https://courses.therapyinanutshell.co...

Support my mission on Patreon: https://www.patreon.com/therapyinanut...

Sign up for my newsletter: https://www.therapynutshell.com

Check out my favorite self-help books: https://kit.co/TherapyinaNutshell/bes...

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/c...

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 ----

Music licensed from www.Bensound.com or Artlist.io

Images from Freepik.com (premium license), Pixabay, or Wikimedia commons

How to Be Happy Part 1: 4 Steps to Be Happier in 1 Month Oct 10, 2022

Download the free Habit Builder here: https://courses.therapyinanutshell.co...

You can learn how to be happy. It's a skill that you can develop. But trying to make yourself feel happy immediately usually backfires- either you end up just seeking momentary pleasures like food, drugs, buying stuff, hooking up, or distracting yourself…all of which can make your life worse in the long run. Or you end up putting so much pressure on yourself to be happy that you make yourself more stressed out and miserable. But that doesn’t mean it’s hopeless…you really can increase your happiness in life, it’s a skill you can foster. you can learn daily habits of happy people that can change your life. It’s something I’ve been thinking about a lot because it seems like these last two years have sucked the joy out of life a little bit. I used to go places, and see people and do things. I’m pretty sure I used to laugh more. It’s like my emotions are compressed, smashed down, and it’s easier to feel apathetic, numb, low energy and not a lot of excitement… So…here’s what I’ve been doing to get that joy back into my life, and I think it’s working! How to be happy again- this is part 1 of 3.

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: https://betterhelp.com/therapyinanuts...

Learn more in one of my in-depth mental health courses: https://courses.therapyinanutshell.co...

Support my mission on Patreon: https://www.patreon.com/therapyinanut...

Sign up for my newsletter: https://www.therapynutshell.com

Check out my favorite self-help books: https://kit.co/TherapyinaNutshell/bes...

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/c...

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 ----

Music licensed from www.Bensound.com or Artlist.io

Images from Freepik.com (premium license), Pixabay, or Wikimedia commons

4 Ways to Heal From Your Past (Traumatic Memories Part 2) Oct 06, 2022

Check out my free course, Grounding Skills for Anxiety, Stress and PTSD https://courses.therapyinanutshell.com/grounding-skills-for-anxiety-stress-and-ptsd

Here’s the thing about trauma, even though the event happened in the past- we work with trauma in the present moment. It causes pain in the present moment, it changes your nervous system in the present moment. The hurt isn’t just “in the past” it’s right here, in your body and emotions right now. In the last video we talked about 4 ways traumatic memories differ from regular memories. In this video we’ll cover 4 ways you can work with those memories in the present moment so they don’t bother you so much. When traumatic memories are integrated and consolidated, real healing can happen. This might look like someone being able to say “This terrible thing happened, but right now, I am safe”. And when they remember the event, they can calm their mind and body in the present moment. The memory becomes a memory instead of a flashback where they re-experience a terrible event as if it’s happening again. As we talked about in the last video traumatic memories differ from regular memories in 4 ways: They don’t naturally soften over time, they stay intense and vivid Traumatic memories are often sensory- it FEELS like the event in sights, sounds, smells. The passage of time is distorted-it feels like you’re living it over again in the present They are often fragmented, they don’t follow a sequential order, some information may be missing or blocked

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

Learn more in one of my in-depth mental health courses: https://courses.therapyinanutshell.com/?utm_medium=YTDescription&utm_source=podcast

Support my mission on Patreon: https://www.patreon.com/therapyinanutshell

Sign up for my newsletter: https://www.therapyinanutshell.com?utm_medium=YTDescription&utm_source=podcast

Check out my favorite self-help books: https://kit.co/TherapyinaNutshell/best-self-help-books

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 1-800-273-TALK (8255) or your local emergency services.

Copyright Therapy in a Nutshell, LLC

5 Foods that Naturally Decrease Cortisol (The Stress Hormone) Oct 03, 2022

Check out my Grounding Skills Course here: https://courses.therapyinanutshell.com/grounding-skills-for-anxiety-stress-and-ptsd

Managing stress involves a lot of things, a healthy work life balance, good boundaries, sleep, exercise, but changing what you eat can also have a big impact on your stress levels, and that’s because what you eat impacts cortisol levels. Cortisol is known as the stress hormone, it is part of the activating energizing response in your body, and it triggers the fight or flight response. But it plays a lot of other important roles in your body too. Cortisol helps regulate everything from sleep cycles and inflammation, to blood pressure and blood sugar levels. Cortisol is released by the adrenal gland in response to a physical threat (like an injury) or a mental threat (like a deadline). Cortisol isn't inherently bad, it’s helpful in the short term, but being exposed to it for too long can lead to a chronic stress response which includes more anxiety, depression, fatigue, inflammation, weight gain, higher blood pressure, a decreased immune system, higher chance of diabetes and heart disease. So you can see how decreasing cortisol can have a big impact on physical and mental health. When researchers explored how diet impacts cortisol, they found that people on a traditional American diet (high fat, sugar, and carbs) had much higher cortisol levels than people who were eating more fruits, vegetables, whole grains, and polyunsaturated fats. An anti-inflammatory diet can counteract the impacts of cortisol. Inflammation is essentially a low level stress response in the body, your immune system sends out macrophages and cytokines to kill off pathogens, but the side effect is that it also damages healthy tissue and leads to chronic stress on the body. Inflammation also increases intestinal permeability, aka leaky gut, which allows bacteria into the bloodstream and triggers even more inflammation to counter it. When we eat foods that cause inflammation, we essentially trigger that stress response in the body, but you can choose foods that lower cortisol, inflammation and the stress response. As we go through this list of foods, you may recognize it as having a lot in common with the Mediterranean diet. The Mediterranean diet has been found to be quite effective at decreasing inflammation and it’s been shown to improve mental health.

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/therapyinanuts...

Support my mission on Patreon: https://www.patreon.com/therapyinanut...

Sign up for my newsletter: https://www.therapyinanutshell.com?utm_medium=YTDescription&utm_source=YouTube

Check out my favorite self-help books: https://kit.co/TherapyinaNutshell/bes...

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/c...

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

4 Ways Trauma/PTSD Distorts Memories Sep 29, 2022

Check out my course, Change Your Brain: 10 Natural, Research-backed Ways to Improve Mental Health https://courses.therapyinanutshell.com/change-your-brain

When you have a traumatic experience, your brain physically changes in structure and electrical activity. And one of the big symptoms that we see with Trauma and PTSD is changes in memory. There are 4 ways that traumatic memories differ from regular memories. In this video we’ll talk about how PTSD and trauma change your memories and 3 things you can do to soften or treat traumatic memories and their painful symptoms. Normal memories change every time you retrieve them, retell them and store them. That’s one reason why two people who experience the same event might remember it very differently. Every time a non-traumatic memory gets retrieved (or remembered) they change just a little bit when they are stored, so in that way they can soften over time and we are able to create new meaning around them.

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

Learn more in one of my in-depth mental health courses: https://courses.therapyinanutshell.com/store

Support my mission on Patreon: https://www.patreon.com/therapyinanutshell

Sign up for my newsletter: https://www.therapyinanutshell.com?utm_medium=YTDescription&utm_source=YouTube

Check out my favorite self-help books: https://kit.co/TherapyinaNutshell/best-self-help-books

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 1-800-273-TALK (8255) or your local emergency services.

Copyright Therapy in a Nutshell, LLC

Overcome Social Anxiety | Medication and Therapy Options With Dr. Tracey Marks Sep 26, 2022

Pre-order Dr. Marks' book Why Am I So Anxious now: getyourpreorder.com

Social anxiety can be paralyzing, you may overthink everything you say or worry that everyone is judging you. Social anxiety can lead to avoidance of important events and social isolation which can lead to other problems in your employment or relationships. In this video, I've invited Dr. Tracy Marks to share her top tips for dealing with social anxiety. She'll teach you two medication options for treating social anxiety and one powerful therapy option to retrain your brain to manage social anxiety differently - how to use an exposure hierarchy and gradual exposure to get better and better at facing social situations. Social anxiety doesn't have to be permanently disabling. With these tools you can learn to overcome social anxiety and take your life back.

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/therapyinanuts...

Learn more in one of my in-depth mental health courses: https://courses.therapyinanutshell.co...

Support my mission on Patreon: https://www.patreon.com/therapyinanut...

Sign up for my newsletter: https://www.therapyinanutshell.com?utm_medium=YTDescription&utm_source=YouTube

Check out my favorite self-help books: https://kit.co/TherapyinaNutshell/bes...

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/c...

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

How to Stop an Anxiety Attack Sep 22, 2022

Learn grounding skills for anxiety attacks in my free course: https://courses.therapyinanutshell.com/grounding-skills-for-anxiety-stress-and-ptsd

An anxiety attack, in my definition, is when you're overwhelmed with stress, fear or anxiety, you may feel panicky or your anxiety is so strong and the physical symptoms are so intense that you can’t function very well. This video is going to teach you the psychology behind calming anxiety attacks and give you a ton of tools to try so that you can create your custom plan to stop anxiety attacks. If you're right in the middle of an anxiety attack and just want to be walked through one simple version of the process check out my other video- A guided walkthrough to calm anxiety attacks. This video is more educational in nature, you’ll learn a bunch of options that you can learn and apply to anxiety attacks later. Panic attacks and anxiety attacks have a lot of overlapping symptoms, and people use these terms interchangeably, but there are essentially two different pathways to treating them (rolling with them, or calming down your body). I teach option #1 in my video series on how to stop a panic attack. In today’s video I’m going to teach you a ton of options for pathway #2- the calm down approach to anxiety attacks. My goal is to teach you a bunch of tools, then you can try them and find the one that works for you in the long run. If you have chronic panic attacks and trying to control your breathing or calm down makes you feel worse, then definitely watch my other videos on how to stop panic attacks. https://youtu.be/wR8oKZ5qTfk 1. Understand what feeds anxiety attacks. This short term emotion of anxiety is not the problem. Don't be afraid of anxiety, and don’t struggle to make anxiety go away immediately. This actually makes things worse. 2. Slow down instead of speed up 3. Anxiety isn’t just in your head, it’s in your body, so when you’re super upset, the body is the gateway to resolving anxiety. 4. Remind yourself that you are safe 5. The real problem here is not that you have emotions, or that you have an anxiety attack, the real problem is that you don’t have a system to resolve anxiety, so it’s building up and boiling over. The real problem is that you haven't developed a sustainable way to manage stress in your life

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 Learn more in one of my in-depth mental health courses: https://courses.therapyinanutshell.com/store

Support my mission on Patreon: https://www.patreon.com/therapyinanutshell

Sign up for my newsletter: https://www.therapyinanutshell.com?utm_medium=YTDescription&utm_source=YouTube

Check out my favorite self-help books: https://kit.co/TherapyinaNutshell/best-self-help-books

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 1-800-273-TALK (8255) or your local emergency services.

Copyright Therapy in a Nutshell, LLC

7 Anxiety Myths Most People Believe with Dr. Nick Wignall Sep 19, 2022

Sign up for Nick's newsletter here: https://nickwignall.com/newsletter-5/

Download my Quickstart Guide to Anxiety here: https://therapyinanutshell.com/

Anxiety disorders are absolutely treatable, but most people don't actually understand what is the real cause of their anxiety- they assume that anxiety is caused by genes or by childhood experiences, but the truth is, we make our own anxiety worse by accidentally believing these myths about anxiety. Today I've invited Nick Wignall on the channel to talk about 7 Anxiety myths that most people mistakenly believe. Nick is a Psychologist who specializes in anxiety disorders and I personally love his newsletter. you can learn more about Nick at NickWignall.com Hey everyone, by the time you’re watching this, I’ve got a new baby- so I’m not making videos for a bit- but one of my favorite psychology writers Nick Wignall has generously offered to help me out. Nick’s a psychologist who specializes in Anxiety and basically every time I read one of his articles, I learn something. In this video he’s going to share 7 anxiety myths that most people believe, but before we jump in, I want to add in one more myth that I’ve seen pretty frequently- So here goes

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/therapyinanuts...

Learn more in one of my in-depth mental health courses: https://courses.therapyinanutshell.co...

Support my mission on Patreon: https://www.patreon.com/therapyinanut...

Sign up for my newsletter: https://www.therapyinanutshell.com?utm_medium=YTDescription&utm_source=YouTube

Check out my favorite self-help books: https://kit.co/TherapyinaNutshell/bes...

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/c...

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

Postpartum Anxiety and OCD Coping Skills Sep 15, 2022

Check out my Coping Skills and Self Care course: https://courses.therapyinanutshell.com/coping-skills-and-self-care-for-mental-health

Learn more in one of my in-depth mental health courses: https://courses.therapyinanutshell.com/store

The number one most common complication after giving birth is postpartum anxiety- but almost no one is talking about it. It’s more common than infection, hemorrhage, or postpartum depression, but no one mentions it. But postpartum anxiety is super duper common. About 1 in 5 women experience heightened anxiety to the point of distress post partum. And it can make a new mom feel like her world is falling apart. But PPA is not your fault and it is treatable, so let’s talk about it and what we can do about it. One study showed that at least 18% of women experienced postpartum anxiety, it's probably much higher because it's underreported. And of the women with anxiety, 35% of them had postpartum depression as well. So let’s help people learn the signs of Postpartum Anxiety so they know to get the support they need. Signs and Symptoms Constant worry or dread- Worry about the baby’s safety, health and development Feeling on edge, like something is about to go wrong Excessive worry about your ability to handle being a parent. Irritability Sleep disruption- you can’t sleep because you’re worried (not just because that little munchkin wants a snack every 45 minutes) Racing thoughts Intrusive thoughts-like that you might harm a baby Physical symptoms like: feeling shaky, trembly, jittery, stomach aches, headaches, sweating, short breathing, etc. It usually occurs within the first couple weeks after birth, but can be triggered much later, even when you wean the baby. Some women experience symptoms of panic attacks or OCD Over 50 percent of new parents have recurrent intrusive thoughts of them harming the baby, like “What if I drop the baby?” so this is pretty normal, but for some people this leads to Postpartum OCD when obsessive thoughts become compulsive and overpowering. Compulsions are actions that are repeated to stop the anxiety and include frequent checking, cleaning or ordering things.

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

Support my mission on Patreon: https://www.patreon.com/therapyinanutshell

Sign up for my newsletter: https://www.therapyinanutshell.com?utm_medium=YTDescription&utm_source=YouTube

Check out my favorite self-help books: https://kit.co/TherapyinaNutshell/best-self-help-books

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 1-800-273-TALK (8255) or your local emergency services.

Copyright Therapy in a Nutshell, LLC

How to Stop Catastrophizing Sep 13, 2022

Get the course: Change Your Brain-Neuroplasticity and Mental Health https://courses.therapyinanutshell.com/change-your-brain

In this video, we’re going to talk about catastrophizing- expecting the worst! Catastrophizing is an excellent way to make yourself anxious and depressed and completely ruin your life! Oh yeah, and I’m going to teach you 3 things you can do to stop catastrophizing. What is Catastrophizing: Catastrophizing is a common cognitive distortion, or thinking error. It’s when we think of a current or future situation as a catastrophe. So for example, you worry that you’re going to fail a test. Then you imagine what would happen when you do fail- you’re going to get kicked out of school, end up working a dead end job, fail at life at life and die homeless on the street. And all this because of a test at school. Catastrophizing is imagining the worst. It’s taking a difficult situation and interpreting it as being horrible, terrible, and unrecoverable. We’ve all known that person who, if they got a “B” on a test wailed “I’m failing Math class”. Many of us have had that parent who, when we didn’t want to do our chores they said something like “If you don’t do your chores, your college roommates will hate you and no one will want to marry you.” Like in the story about the jack, Catastrophizing often starts with a genuine setback, like getting a flat tire in the middle of nowhere, but then the thinking error turns that reality into the belief that something horrible is bound to happen- “I’m going to get shot, attacked and robbed!”. At its root, catastrophizing is about our habitual response to challenges or shortcomings. So take a second, pause this video and ask yourself: How do you think about failure? When these habits become part of a repeated pattern, they lead to depression or anxiety- and people tend to imagine never being able to recover. Catastrophizing is a thinking error (aka cognitive distortion) that makes you anxious, depressed, and unmotivated.

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: https://betterhelp.com/therapyinanutshell

Learn more in one of my in-depth mental health courses: https://courses.therapyinanutshell.com/

Support my mission on Patreon: https://www.patreon.com/therapyinanutshell

Sign up for my newsletter: https://www.therapynutshell.com?utm_medium=YTDescription&utm_source=YouTube

Check out my favorite self-help books: https://kit.co/TherapyinaNutshell/best-self-help-books

Therapy in a Nutshell, LLC, 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. About Me: I’m Emma McAdam. I’m a licensed Marriage and Family Therapist, and 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'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 1-800-273-TALK (8255) or your local emergency services.

Copyright Therapy in a Nutshell, LLC

---- Music licensed from www.Bensound.com or Artlist.io Images from Freepik.com (premium license), Pixabay, or Wikimedia commons

Quick Start Guide to Anxiety Treatment Sep 12, 2022

Learn a mind-body approach to treating anxiety in my FREE course Grounding Skills for Anxiety, Stress and PTSD: https://courses.therapyinanutshell.co...

An anxiety disorder diagnosis does not mean that you are defective, nor that it’s your fault, you’re not broken. The disorder is treatable. It doesn’t have to be permanent! Anxiety is a real and challenging condition where our physiology, our mind, and our experiences get caught up in a cycle of increasing worries and physical symptoms. But that cycle can be turned around with the right knowledge, skills and practice. It may be difficult to break the pattern on your own, but with the right support and resources you can overcome an anxiety disorder! In this video learn 10 ways you can treat anxiety, decrease stress and become healthier and happier.

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/therapyinanuts...

Learn more in one of my in-depth mental health courses: https://courses.therapyinanutshell.co...

Support my mission on Patreon: https://www.patreon.com/therapyinanut...

Sign up for my newsletter: https://www.therapyinanutshell.com?utm_medium=YTDescription&utm_source=YouTube

Check out my favorite self-help books: https://kit.co/TherapyinaNutshell/bes...

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/c...

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

Overthinking Part 4: Social Anxiety Sep 08, 2022

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

You know the feeling, you come out of a work meeting or a hangout with friends and start thinking “Why did I say that? I should have responded this way! I am such an idiot! What did he mean when he said…?” Or you think “I was the most awkward person at the party!” Or “I overshared, way too much personal information” or you worry “Did I hurt someone’s feelings!?” This type of overthinking can be a symptom of social anxiety disorder, it can also just be a symptom of anxiety in general. But when you overanalyze your personal relationships to the point that you are afraid of an emotional connection with another person you’re essentially slipping into a mental rut called Rumination. It’s really common and there’s a lot you can do about it. In this video we’re going to learn 4 ways to stop overthinking every social situation. 1. Learn to notice your cognitive distortions about social situations and social anxiety 2. People aren't nearly as obsessed with you as you are with yourself, social anxiety lies to you 3. Catch yourself when you catastrophize about social situations 4. Social anxiety is fueled by underlying beliefs like: I must be perfect to be accepted I must never make anyone else uncomfortable I must never make a mistake in front of another person I must never be weird You can learn to combat social anxiety by learning to challenge your thoughts.

Learn more in one of my in-depth mental health courses: https://courses.therapyinanutshell.com/store

Support my mission on Patreon: https://www.patreon.com/therapyinanutshell

Sign up for my newsletter: https://www.therapyinanutshell.com?utm_medium=YTDescription&utm_source=YouTube

Check out my favorite self-help books: https://kit.co/TherapyinaNutshell/best-self-help-books

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 1-800-273-TALK (8255) or your local emergency services.

Copyright Therapy in a Nutshell, LLC

Overthinking Part 3: How to Stop Depressive Rumination Sep 07, 2022

Want individualized support to stop dwelling on the past? My sponsor, BetterHelp, connects you to a licensed professional counselor from the comfort of your own home. Try it now for 10% off your first month: https://betterhelp.com/therapyinanuts...

Depressive rumination is a type of overthinking where you create the habit of dwelling on the past. You rehash all the terrible things you can think of over and over and over. Depressive rumination says “Why is life so awful? Why am I such a failure? Why can’t I ever be happy?”. Rumination is like ruts in a road, whenever you’re not paying attention, you slip back down into thinking about all your regrets. But then you spin your wheels, you think and think but never get anywhere. One of my other clients, Elena, constantly dwelt in the past, she’d Ruminate like this “ Why did I buy this car? I’m such an idiot!” Or she’d say “Why am I so depressed?” and she’d worry about it for hours every day, for months. But she didn’t just dwell in the past, she projected it into the future. In session she’d often say “What if my depression never gets better?”. Another type of rumination is dwelling on how you were mistreated. Maybe your dad shamed you when you came out to him as gay, or your boss threw you under the bus at work, or your lover ghosted you, and you spend hours of your day wondering why they did that, alternating between resentment towards them and wondering if it was your fault. Rumination might also look like fantasizing about how your life could have been better if you had done things differently. Rumination contributes to depression, anxiety, and hopelessness.

Learn more in one of my in-depth mental health courses: https://courses.therapyinanutshell.co...

Support my mission on Patreon: https://www.patreon.com/therapyinanut...

Sign up for my newsletter: https://www.therapyinanutshell.com?utm_medium=YTDescription&utm_source=YouTube

Check out my favorite self-help books: https://kit.co/TherapyinaNutshell/bes...

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/c...

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

Overthinking Part 2: 6 Therapy Skills to Stop Overthinking Everything Sep 06, 2022

Learn more in one of my in-depth mental health courses: https://courses.therapyinanutshell.co...

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/therapyinanuts...

OK, so how can we stop overthinking everything? 1. The very first skill to stop overthinking is noticing and naming. Rumination is a bad habit that we’re often not aware we’re doing. First, get really good at identifying overthinking, say it out loud “I’m overthinking.” Ask someone to point it out to you. Learn your triggers. What time of day are you most likely to ruminate? Where are you most likely to overthink? At work? When you’re alone? When you’re at the bar? What situations trigger it? Try to predict it. So if you’re most likely to overthink something right as you go to bed or right after a social situation, prepare yourself to notice it so that you shift your focus to something more helpful. If you’re struggling to catch yourself overthinking, you could set an alarm on your phone to go off once an hour and check how much you’ve been ruminating that hour. And just track it for a week. In general, people tend to ruminate the most when they have nothing to occupy their attention. Now that you’ve gotten good at noticing when you’re overthinking, we’re going to take 2 approaches to stop overthinking everything. 1- setting limits on overthinking and 2- learn a bunch of ways to redirect your thoughts to something more helpful.

Support my mission on Patreon: https://www.patreon.com/therapyinanut...

Sign up for my newsletter: https://www.therapyinanutshell.com?utm_medium=YTDescription&utm_source=YouTube

Check out my favorite self-help books: https://kit.co/TherapyinaNutshell/bes...

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/c...

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

Overthinking Part 1: The 4 Subconscious Reasons You Overthink Everything Sep 05, 2022

Learn more in one of my in-depth mental health courses: https://courses.therapyinanutshell.co...

Want individualized support to stop dwelling on the past? My sponsor, BetterHelp, connects you to a licensed professional counselor from the comfort of your own home. Try it now for 10% off your first month: https://betterhelp.com/therapyinanuts...

Depressive rumination is a type of overthinking where you create the habit of dwelling on the past. You rehash all the terrible things you can think of over and over and over. Depressive rumination says “Why is life so awful? Why am I such a failure? Why can’t I ever be happy?” Rumination is like ruts in a road, whenever you’re not paying attention, you slip back down into thinking about all your regrets. But then you spin your wheels, you think and think but never get anywhere. One of my other clients, Elena, constantly dwelt in the past, she’d Ruminate like this “ Why did I buy this car? I’m such an idiot!” Or she’d say “Why am I so depressed?” and she’d worry about it for hours every day, for months. But she didn’t just dwell in the past, she projected it into the future. In session she’d often say “What if my depression never gets better?”. Another type of rumination is dwelling on how you were mistreated. Maybe your dad shamed you when you came out to him as gay, or your boss threw you under the bus at work, or your lover ghosted you, and you spend hours of your day wondering why they did that, alternating between resentment towards them and wondering if it was your fault. Rumination might also look like fantasizing about how your life could have been better if you had done things differently. Rumination contributes to depression, anxiety, and hopelessness.

Support my mission on Patreon: https://www.patreon.com/therapyinanut...

Sign up for my newsletter: https://www.therapyinanutshell.com?utm_medium=YTDescription&utm_source=YouTube

Check out my favorite self-help books: https://kit.co/TherapyinaNutshell/bes...

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/c...

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

The 10 Best Books for Healing Trauma/PTSD Sep 01, 2022

Check out my FREE online course- Grounding Skills for PTSD, Stress and Anxiety: https://courses.therapyinanutshell.com/store

Hey, everyone! I love to read and learn more about how to treat trauma and PTSD, so I thought I’d share my favorite books about recovering from trauma and PTSD. #1. Ok, here’s my favorite PTSD Self-Help book: -Healing Trauma by Peter Levine. Awesome book explaining how trauma gets trapped in the body and how you can process through it and heal. A short read with gentle examples and some easy exercises. It’s my number one book about overcoming PTSD and trauma because it’s very accessible, not very triggering, easy to understand and comes with exercises to start healing your relationship with your body. #2 The body keeps the score by Bessel Van Der Kolk. Dr. Van Der Kolk has done so much research on effective treatments for PTSD and childhood trauma, and in this dense book he outlines how trauma impacts the brain, mind and body. Bessel explains what effective treatments are available, and gives some clear insights into actions both individuals and society as a whole can do to prevent and treat trauma, including childhood trauma. Includes a lot of detailed stories that could be quite triggering. This book has spent 74 weeks on Amazon’s top 20 nonfiction books and with good reason, it’s just a really good, really comprehensive approach to trauma. #3. The Transformation by Dr. James Gordon Written by a compassionate doctor who understands the biological and medical aspect of trauma treatment, but also the importance of dancing, laughing and pets as part of healing, this book is an excellent holistic approach to treating the body, mind and the heart after trauma. #4. Moving Beyond Trauma by Ilene Smith #5. Getting past your past by Francine Shapiro #6. I know why the caged bird sings- Maya Angelou #7. Man’s search for meaning- Viktor Frankl #8. My Story- Elizabeth Smart #9. Pete Walker- CPTSD-From Surviving to Thriving #10. What happened to you- Oprah

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

Learn more in one of my in-depth mental health courses: https://courses.therapyinanutshell.com/store

Support my mission on Patreon: https://www.patreon.com/therapyinanutshell

Sign up for my newsletter: https://www.therapyinanutshell.com?utm_medium=YTDescription&utm_source=YouTube

Check out my favorite self-help books: https://kit.co/TherapyinaNutshell/best-self-help-books

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 1-800-273-TALK (8255) or your local emergency services. Copyright Therapy in a Nutshell, LLC

PTSD Treatment Options: How to Find a Good Trauma Therapist Aug 29, 2022

Check out my free Grounding Skills Course here: https://courses.therapyinanutshell.com/grounding-skills-for-anxiety-stress-and-ptsd

When it comes to therapy it’s really good to be an informed consumer. There are hundreds of different types of therapy, and every therapist is different in how they approach issues like PTSD, so whether you’ve never tried therapy before or you’ve worked with other therapists in the past and you want something different, learning about different PTSD treatment modalities can be really helpful. So first, what is trauma? Trauma is any experience that was overwhelming, threatening, that caused pain, distress, fear to the point where you feel or felt helpless. It can include abuse, assault, witnessing tragedy, it can include frightening medical experiences, near death experiences or a severe loss. When your response to these situations interferes with your life you might receive a diagnosis of PTSD or if the abuse was ongoing for long periods, Complex PTSD (CPTSD). Symptoms include nightmares, feeling tense or anxious all the time, being jumpy, feeling numb or detached, exhausted and depressed, and struggling in relationships, sleep, and work. While almost all therapists have some skills in treating depression, anxiety and trauma or PTSD- because these are so universal, not all therapists specialize in trauma treatment. That means that most therapists have at least a handful of tools to treat PTSD, but some therapists have a lot of skills, interventions, and resources plus experience to help you out. And that’s not exclusive to trauma, the more specific you can get with your diagnosis, the more specific you can get in finding a therapist who has interventions tailored to your needs. OK, so what are the trauma treatment options out there and how do you find a therapist who uses them? There’s an gazillion ways to do PTSD treatment, but I’m going to highlight the ways that are research backed, meaning a strong body of consistent evidence that these treatments are effective.

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/therapyinanuts...

Learn more in one of my in-depth mental health courses: https://courses.therapyinanutshell.co...

Support my mission on Patreon: https://www.patreon.com/therapyinanut...

Sign up for my newsletter: https://www.therapyinanutshell.com?utm_medium=YTDescription&utm_source=YouTube

Check out my favorite self-help books: https://kit.co/TherapyinaNutshell/bes...

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/c...

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

7 Signs You’re Not Processing Your Grief Aug 25, 2022

Understanding Grief and Loss Online Course- only $9: https://courses.therapyinanutshell.com/products/understanding-grief-loss-and-mourning

What happens when you don’t process your grief? What happens when you avoid dealing with loss? People say that time heals, but I would argue that it doesn’t unless you allow yourself to work through your pain little by little. Now it’s clear that each person’s grief is unique, there isn’t a concrete set of steps you can do in order, there isn’t a time limit for mourning. But there is a big difference between working through stuff and not working through stuff. People who process their grief allow themselves to face their pain, even in small doses. They address their feelings, they may talk about them or write about them, they mourn. When someone doesn’t work through their pain, they try to distract themselves, they keep busy, they desperately avoid their pain, which in the long run leads to more pain. So we’re going to talk about 7 signs that you’re not processing your grief. And you’ll learn 3 ways to start to face your grief in small steps. Recently I partnered with Sarah Engler, LCSW, to create a course called ”Understanding Grief and Loss”. She teaches how loss can stem from a loved one dying, but it can also come from many more situations- like a divorce, an expectation that doesn’t happen, a lifecycle change like aging or change in employment, and so many more situations where you may experience strong emotions about losing something you care about. Sarah does a great job explaining how not dealing with your loss can lead to these 7 signs.

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

Learn more in one of my in-depth mental health courses: https://courses.therapyinanutshell.com/store

Support my mission on Patreon: https://www.patreon.com/therapyinanutshell

Sign up for my newsletter: https://www.therapyinanutshell.com?utm_medium=YTDescription&utm_source=YouTube

Check out my favorite self-help books: https://kit.co/TherapyinaNutshell/best-self-help-books

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 1-800-273-TALK (8255) or your local emergency services.

Copyright Therapy in a Nutshell, LLC

How to Deal With Anxiety at Night: 2 Essential Skills Aug 22, 2022

Check out my free Grounding Skills Course for Anxiety: https://courses.therapyinanutshell.co...

Anxiety at night can be brutal, you just want to lay down, rest, go to sleep, and your brain is like “Hey, let’s do a quick review of everything stupid you’ve ever done” and you’re like “What? No!” and your brain is like…ok, point number 1…”

Or it’s like- hey, let’s try to imagine every awful thing that could happen. You’re relaxing, let’s worry for a little bit, doesn’t that sound like fun? Nighttime anxiety can be so painful, but you don’t have to just suffer- let’s talk about 2 really powerful skills to turn down anxiety at night and sleep better.

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/therapyinanuts...

Learn more in one of my in-depth mental health courses: https://courses.therapyinanutshell.co...

Support my mission on Patreon: https://www.patreon.com/therapyinanut...

Sign up for my newsletter: https://www.therapyinanutshell.com?utm_medium=YTDescription&utm_source=YouTube

Check out my favorite self-help books: https://kit.co/TherapyinaNutshell/bes...

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/c...

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

How Grief Shows up in the Body Aug 10, 2022

Grief is a painful experience, but it's not just in the mind, or spirit, Grief actually has a physical impact on our bodies. In this episode I have a conversation with Dr. Dorothy Hollinger, the author of The Anatomy of Grief, about how Grief shows up in our physical heart, in our brains, our tears. How grief impacts sleep and appetite and digestion. Grief and loss can be terribly painful, but there is also hope for healing and growth through the process.

Check out our mini-course Understanding Grief, Loss and Mourning https://courses.therapyinanutshell.com/grief

Dr. Hollinger's Book: https://www.amazon.com/Anatomy-Grief-Dorothy-Holinger-Ph-D/dp/0300226233

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 Learn more in one of my in-depth mental health courses: https://courses.therapyinanutshell.com/store Support my mission on Patreon: https://www.patreon.com/therapyinanutshell Sign up for my newsletter: https://www.therapyinanutshell.com?utm_medium=YTDescription&utm_source=YouTube Check out my favorite self-help books: https://kit.co/TherapyinaNutshell/best-self-help-books 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 1-800-273-TALK (8255) or your local emergency services. Copyright Therapy in a Nutshell, LLC

How To Find Free or Affordable Therapy Mar 31, 2022

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: https://betterhelp.com/therapyinanutshell

Learn more in one of my in-depth mental health courses: https://courses.therapyinanutshell.com/store

Therapy can be really expensive, I’ve actually never been able to afford therapy until the last couple of years, and I know many people are in the same boat. So let’s talk about how to find a good therapist that you can afford. Now first, I know this video may not apply as well to other countries. In the UK or Canada, they have universal healthcare- getting mental health services doesn’t cost an arm and a leg. But there may be long waitlists or difficulty finding a therapist that fits your needs. In other countries, there may not even be mental health providers in your area or financially they are just completely out of reach. In the US, some insurance covers some types of therapy, but even with insurance I know that most people end up paying a lot out of pocket, often in the realm of $100-150 a session which adds up to $5,000-8000 a year. My previous insurance when I was working for a mental health company had a $5,000 out of pocket deductible and my current coverage being self-employed doesn’t cover mental health at all. And then there’s the people with no insurance. So it’s easy to see how mental health services seem out of reach for many. And that’s one of the reasons why I make these videos, to help people access mental health education for free or much cheaper than therapy, but there is no replacement for real, in-person, individualized therapy. So let’s talk about a few more ways you can find a therapist that are less expensive or more accessible. - EAP's - Employer assistance programs - School or University Counseling services - Community Mental Health Services - Private Practice Therapists - Support Groups - Online Therapy -Open Path collective Learn more in one of my in-depth mental health courses: https://courses.therapyinanutshell.com/store

Support my mission on Patreon: https://www.patreon.com/therapyinanutshell

Sign up for my newsletter: https://www.therapynutshell.com?utm_medium=YTDescription&utm_source=YouTube

Check out my favorite self-help books: https://kit.co/TherapyinaNutshell/best-self-help-books

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 1-800-273-TALK (8255) or your local emergency services.

Copyright Therapy in a Nutshell, LLC ----

Music licensed from www.Bensound.com or Artlist.io Images from Freepik.com (premium license), Pixabay, or Wikimedia commons

Ketamine Therapy for Treatment-Resistant Depression Mar 25, 2022

If you have severe depression, PTSD, or anxiety that just won’t go away despite therapy and medication you should know about Ketamine. 30-40% of people with depression have treatment-resistant depression (that means that you’ve tried at least 2 types of medication and it isn't helping). And scientists and doctors are really excited about the potential for ketamine as a new and effective treatment for mood disorders, PTSD, and chronic pain.

Ketamine has been approved by the FDA for anesthetic for operations for decades. And in the 80's and 90's it became a party drug known as special K. But scientists in the late 90’s started to realize that glutamate, a neurotransmitter in the brain, may play a huge role in depression so they started to look for a medication that impacted glutamate- and voila- ketamine was the drug.

Ketamine is known to modulate the glutamate receptors in your brain, glutamate is an amino acid that the neurons in your brain use to communicate. Where SSRIs slow the reuptake of serotonin, ketamine targets a completely different system in the brain- glutamate and connectivity. SSRI’s usually take 3-8 weeks to see results. But ketamine reduces the symptoms of depression, usually quite rapidly (within 24 hours) and the effects of one treatment can last weeks to months. So ketamine reduces the symptoms, but we don’t know if it treats the underlying causes of depression.

Obviously when depression is a normal response to challenging experiences, no drug is going to solve those problems, but it may give the brain enough of a leg up so that you can get functioning again to face those problems. We still don’t have enough studies to know the effectiveness on a large scale, but initial outcomes appear to show effectiveness with 60-85% of people with severe depression. This is huge for a group of people who felt no meaningful improvement on antidepressants.

Looking for affordable online counseling? My sponsor, BetterHelp, connects you to a licensed professional for $65/week. Try it now for 10% off: https://betterhelp.com/therapyinanutshell

Learn more in one of my in-depth mental health courses: https://courses.therapyinanutshell.com/?utm_source=podcast&utm_medium=03252022

Support my mission on Patreon: https://www.patreon.com/therapyinanutshell

Sign up for my newsletter: https://www.therapyinanutshell.com?utm_medium=YTDescription&utm_source=podcast

Check out my favorite self-help books: https://kit.co/TherapyinaNutshell/best-self-help-books

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 1-800-273-TALK (8255) or your local emergency services.

Copyright Therapy in a Nutshell, LLC

Mastering the Paradox of Acceptance and Change With Anxiety Mar 16, 2022

Are you on the side of accepting and embracing who you are now or do you crave more change? Do you think that change is always a good thing? Join me for a discussion on acceptance and change to see which side you land on. I hope to give you a new perspective to help you live your best life!

I’ve made a lot of content about acceptance and about how being willing to feel your emotions can be really helpful. But if you’ve watched a lot of my videos you also know that I make a ton of videos about growth and hope and change and lowering anxiety.

So it’s fair that I often get asked how do I reconcile this idea of acceptance with change, for example this question from a student: “I'm a bit confused about how doing exercises to regulate the nervous system fits in with the previous section where we were encouraged to be willing to 'feel' emotions. These exercises sort of feel like an attempt to get rid of negative emotions.”

This is a great question and I think it’s a really important question to carefully consider. I think it is really easy to get mixed up when it comes to figuring out how to manage emotions. Because it does seem like such a paradox: in order to resolve emotions you have to be willing to accept that they may not resolve. In order to change how you feel, you need to stop trying to change how you feel. I can see how this is confusing. I’m going to do my best to clear it up. Acceptance and Commitment Therapy, aka ACT, really walks that fine line of balancing acceptance and change.

Looking for affordable online counseling? My sponsor, BetterHelp, connects you to a licensed professional that you can see from the comfort of your own home. Try it now for 10% off: https://betterhelp.com/therapyinanutshell

Learn more in one of my in-depth mental health courses: https://courses.therapyinanutshell.com/?utm_source=podcast&utm_medium=03162022

Support my mission on Patreon: https://www.patreon.com/therapyinanutshell

Sign up for my newsletter: https://www.therapynutshell.com?utm_medium=YTDescription&utm_source=podcast

Check out my favorite self-help books: https://kit.co/TherapyinaNutshell/best-self-help-books

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 1-800-273-TALK (8255) or your local emergency services. Copyright Therapy in a Nutshell, LLC

Are You Ask Culture or Guess Culture? This Communication Skill Is Life-Changing Mar 10, 2022

Most people don’t even know about this communication style, but if you did, you could solve a lot of problems in your relationships.

You can learn to improve relationships by learning how to identify whether you are an asker or a guesser. This is a communication style that no one is talking about, but if you learn it, your life can change for the better.

In guess culture style of communication you try to put out feelers, because you don’t want to make someone uncomfortable by asking directly. You may hint at a request or subtly suggest something, and then only ask directly if you’re pretty sure the answer will be yes.

In guess culture you rely on shared cultural norms. For example in Greece, it is rude to leave food on your plate- it signals that you didn’t like it. In China it is rude to clear your plate because it sends the message that there wasn’t enough food offered. The subtleties of the culture allow for people to show respect and consideration for each other, but can lead to confusion for outsiders. Askers may hate this, but the reality is, a huge amount of communication is nonverbal.

This is ask culture. In some families you grow up with the message “It can’t hurt to ask.” but you might get no for an answer. That’s ok.

My sponsor, BetterHelp, connects you to a licensed professional for $65/week. Try it now for 10% off: https://betterhelp.com/therapyinanutshell

Learn more in one of my in-depth mental health courses: https://courses.therapyinanutshell.com/?utm_source=podcast&utm_medium=03102022

Support my mission on Patreon: https://www.patreon.com/therapyinanutshell

Sign up for my newsletter: https://www.therapynutshell.com?utm_medium=YTDescription&utm_source=podcast

Check out my favorite self-help books: https://kit.co/TherapyinaNutshell/best-self-help-books

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 1-800-273-TALK (8255) or your local emergency services.

Copyright Therapy in a Nutshell, LLC

4 Ways to Manage News Anxiety Mar 10, 2022

The news can make you really anxious, but you can learn to manage that anxiety. If doom scrolling is ruining your day or if the steady stream of bad news is getting you down, depressed, or overwhelmed, take a few minutes to learn how to manage anxiety about the news.

It’s been a rough weekend for Ukraine and the world. The news coming out of there is painful and scary to watch. And I know it’s affecting a lot of people.

Over the weekend, one of my friends posted how the news was making her anxious, discouraged, overwhelmed, and I know that’s the experience for so many of you kind, sensitive people. It’s stressful to care, but even more than that, our brilliant brain believes we are in danger when we read about other people who are.

So in this video we’re going to talk about how your brain has a reptilian reaction to the news and this can mess up your life, and four ways you can actively manage your brain so that the news doesn’t make you depressed or overwhelmed with anxiety.

News anxiety doesn't haven't to control you. Learn to manage it in a healthy way.

Looking for affordable online counseling? My sponsor, BetterHelp, connects you to a licensed professional for $65/week. Try it now for 10% off: https://betterhelp.com/therapyinanutshell

Learn more in one of my in-depth mental health courses: https://courses.therapyinanutshell.com/?utm_source=podcast&utm_medium=03102022

Support my mission on Patreon: https://www.patreon.com/therapyinanutshell

Sign up for my newsletter: https://www.therapynutshell.com?utm_medium=YTDescription&utm_source=podcast

Check out my favorite self-help books: https://kit.co/TherapyinaNutshell/best-self-help-books

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 1-800-273-TALK (8255) or your local emergency services.

Copyright Therapy in a Nutshell, LLC

Morning Anxiety? It Might Be Cortisol Awakening Response Mar 08, 2022

If you go to bed worrying about your day, your body’s like, “Hey, let me help you out. I’m going to give you a dump truck load of cortisol the minute you wake up, doesn’t that sound great?” Then you may experience anxiety upon waking. This is called the cortisol awakening response. It's connected to your circadian rhythm, and depending on how you look at it, it’s a blessing or a curse.

If you wake up to anxiety first thing in the morning, you know how uncomfortable it can be. In this video we’re going to talk about how cortisol is different in the morning and what you can do about it to better decrease your morning anxiety.

Cortisol is a stress hormone that your adrenal glands pump out in response to fear or stress. It helps your body prepare for action and it makes your heart beat faster, and can make you feel jittery and anxious. Even for people without high levels of stress cortisol levels are generally highest within the first hour of waking up.

Some people wake up with a jolt of anxiety, so powerful that it makes the whole day seem overwhelming. Some people feel frozen in their beds. Some people get activated, irritable, jittery about their day or engage in frenetic activity (this one’s me). Or that jolt of cortisol makes some people wake up to panic attacks or feel like they’re about to have one. Not the way you wanted to wake up.

Why would your body do that? Cortisol’s function is to help you get alert and perform. If you’re playing soccer, cortisol helps you get pumped up and play hard. Cortisol can help you be motivated to finish a report for work or jump out of the way of a speeding car.

But if you go to bed worrying about everything you have to do tomorrow, the brain makes a secret plan: “I’m going to help my human get super activated right when he wakes up.” So it plans a little surprise party for you. Alarm goes off, Surprise! Dump-truck load of cortisol.”

Anxiety is an emotion. Emotions aren’t just bad things that happen to you, emotions serve a function, and when it’s functional anxiety helps you take appropriate action to stay safe and get things done.

But when we have too much anxiety that we don’t know what to do with, anxiety can trap you in a cycle of worrying about things without taking action, and make it hard to complete tasks.

Looking for affordable online counseling? My sponsor, BetterHelp, connects you to a licensed professional for $65/week. Try it now for 10% off: https://betterhelp.com/therapyinanutshell

Learn more in one of my in-depth mental health courses: https://courses.therapyinanutshell.com/?utm_source=podcast&utm_medium=03082022

Support my mission on Patreon: https://www.patreon.com/therapyinanutshell

Sign up for my newsletter: https://www.therapynutshell.com?utm_medium=YTDescription&utm_source=podcast

Check out my favorite self-help books: https://kit.co/TherapyinaNutshell/best-self-help-books

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 1-800-273-TALK (8255) or your local emergency services.

Copyright Therapy in a Nutshell, LLC

How Self-Diagnosis Can Harm You Feb 02, 2022

The internet is really cool. You can learn all about psychology and mental health diagnoses, but you aren’t learning it in any order, which means that you aren’t getting the first lecture in every psych class - which means it’s more likely that you’ll self-diagnose depression or anxiety in a way that can be harmful for you.

In this podcast you’re going to learn all about how trendy psychology may be convincing you that you’re broken, depressed, or have an anxiety disorder and how to prevent yourself from getting sucked along with psych trends.

We humans have a tendency to read into things and twist them to fit our own reality. We see ourselves in vague descriptions, we empathize with characters in books, and when we hear a list of symptoms in a diagnosis, we think, “Uh-oh, that sounds like me. Maybe I am depressed, or maybe I did have a disturbed childhood."

It's easy to find information about depression diagnosis or anxiety diagnosis on the internet, but self-diagnosis may harm you. Right now anyone with internet access has the ability to look up a list of symptoms and decide if they fit the criteria for any disorder out there. Videos and blogs and webMD articles can all tell you what to look out for with any mental illness. But what they’re all missing is the first class in Psych 101. And this seems wrong to me.

Tons of people are essentially making money telling you that you might be broken but they aren’t taking the time to tell you first that you’re likely to jump to conclusions. And this can make you feel broken. I

n Psych 101 the teacher almost always starts the course off by telling people, “As you learn about these diagnoses, you’re going to be tempted to see yourself in every one of them.” We have a tendency to self-diagnose, to label ourselves and to take suggestions as if they’re fact. But just because you sympathize with a list of symptoms, doesn’t mean you actually have that disorder.

I’ve heard this lecture at the beginning of most of my psych classes, but even into grad school, and even with that knowledge, it was easy for me as I went through DSM to start seeing myself in every diagnosis.

We have a tendency to diagnose ourselves inaccurately because we don’t have the context to see that it’s common to over-diagnose yourself.

Looking for affordable online therapy? My sponsor, BetterHelp, connects you to a licensed professional for $65/week. Try it now for 10% off: https://betterhelp.com/therapyinanutshell

Learn more in one of my in-depth mental health courses: https://courses.therapyinanutshell.com/?utm_source=podcast&utm_medium=02022022

Support my mission on Patreon: https://www.patreon.com/therapyinanutshell

Sign up for my newsletter: https://www.therapynutshell.com?utm_medium=YTDescription&utm_source=podcast

Check out my favorite self-help books: https://kit.co/TherapyinaNutshell/best-self-help-books

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 1-800-273-TALK (8255) or your local emergency services.

Copyright Therapy in a Nutshell, LLC

How to Stop the Shame Spiral Jan 29, 2022

When you make a mistake you have two choices. Knowing the difference between shame and guilt can change your life. Let’s say you hurt someone you really care about. Guilt says “What I did was wrong. I made a mistake.” Shame says “I am a mistake. There’s something wrong with me.”

Is shame ruining your life? Is shame ruining your relationships? Do you feel like you’re a piece of crap? Do you feel broken when you mess up? Shame leads to defensiveness, trying to cover up what you’ve done, or just giving up.

Brene Brown teaches how shame ruins relationships, but in this video I go into detail. Shame is a very subtle form of avoidance. It’s your super smart brain trying to squirm it’s way out of responsibility by saying that you had no choice because you’re just a bad person.

But shame is a lie. It’s a distortion. Shame can lead to self-punishment, withdrawal, blowing up relationships, and destructive behaviors like drug use. On the other hand, guilt - I’m not talking about exaggerated guilt due to impossible standards - but honest guilt can actually help improve relationships. For an addict in recovery, feeling guilt can be a sign that you’re going through a healthy recovery process by owning your behaviors and trying to change them.

Want to let go of shame and excessive guilt? My sponsor, BetterHelp, connects you to a licensed professional for $65/week. Try it now for 10% off: https://betterhelp.com/therapyinanutshell

Learn more in one of my in-depth mental health courses: https://courses.therapyinanutshell.com/?utm_source=podcast&utm_medium=01292022

Support my mission on Patreon: https://www.patreon.com/therapyinanutshell

Sign up for my newsletter: https://www.therapynutshell.com?utm_medium=YTDescription&utm_source=podcast

Check out my favorite self-help books: https://kit.co/TherapyinaNutshell/best-self-help-books

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 1-800-273-TALK (8255) or your local emergency services.

Copyright Therapy in a Nutshell, LLC

How to Stop Panic Attacks 3/3 Jan 27, 2022

Okay, in the last two videos we talked about the difference between an anxiety attack and a panic attack, and how you can get stuck in a cycle of having panic attacks. In this video we’ll talk about how to stop panic attacks. It’s a bit paradoxical, but it works.

In the previous video we talked about the panic attack cycle. 1- a sensation or feeling, 2- you judge that feeling to be unacceptable, bad or dangerous, 3- this triggers an escalating FFF response, and 4- your brain learns that panic and anxiety are “dangerous”. So let’s take a deeper look at step 2, the thoughts that transform a physical sensation into something we see as dangerous.

Here are common ways of thinking that trigger panic attacks. The Big issue is believing that panic attacks are dangerous. Panic attacks are inconvenient, they are uncomfortable, they can be embarrassing or they can interfere with what you want to be doing- but they aren’t physically dangerous. All these uncomfortable symptoms are just the body tossing you into FFF mode, which makes it less likely that you’ll pass out, stop breathing or any of those other fears.

If someone is having a panic attack and they go to the ER, an EKG will show a regular, but rapid heartbeat. You pass out with low blood pressure, a panic attack takes your blood pressure up. Heart attacks feel worse when you walk around, move about, panic attacks feel better.

Looking for affordable online therapy? My sponsor, BetterHelp, connects you to a licensed professional for $65/week. Try it now for 10% off: https://betterhelp.com/therapyinanutshell

Learn more in one of my in-depth mental health courses: https://courses.therapyinanutshell.com/?utm_source=podcast&utm_medium=01272022

Support my mission on Patreon: https://www.patreon.com/therapyinanutshell

Sign up for my newsletter: https://www.therapynutshell.com?utm_medium=YTDescription&utm_source=podcast

Check out my favorite self-help books: https://kit.co/TherapyinaNutshell/best-self-help-books

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 1-800-273-TALK (8255) or your local emergency services.

Copyright Therapy in a Nutshell, LLC

The Panic Attack Cycle 2/3 How to Stop Panic Attacks Jan 07, 2022

In this video you’re going to learn how to stop having panic attacks. You’ll learn what you’re doing that makes them come back. You’ll learn the difference between a trigger and the real cause of panic attacks. And then you’ll learn the three steps to stopping panic attacks from coming back. But there is a straightforward process to stop recurring panic attacks. As Nick Wignall says “Once you understand what panic really is and how it works, it’s possible to completely free yourself from it.”

So let’s talk about what leads to panic attacks so we can understand how to stop them. Because, you see, panic is all about feeling in danger when you’re actually safe. A panic attack is anxiety about anxiety, it’s a loop that feeds itself. (1) A panic attack is often triggered by a physical sensation)- something like your heart pounding or your stomach feeling queasy. And this may have been triggered by a performance review at work or something that reminds you of your past. Trigger is any event or sensation or feeling that takes your anxiety up a bit. It’s anything that you/your body interpret as being dangerous. Panic attacks are different than anxiety attacks and you can learn how to stop them.

Learn more in one of my in-depth mental health courses: https://courses.therapyinanutshell.com/?utm_source=podcast&utm_medium=01072022

Support my mission on Patreon: https://www.patreon.com/therapyinanutshell

Sign up for my newsletter: https://www.therapynutshell.com?utm_medium=YTDescription&utm_source=podcast

Check out my favorite self-help books: https://kit.co/TherapyinaNutshell/best-self-help-books

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 1-800-273-TALK (8255) or your local emergency services.

Copyright Therapy in a Nutshell, LLC

What’s the Difference Between Panic Attacks, Anxiety Attacks, and Panic Disorder? 1/3 Panic Attacks Jan 03, 2022

What’s the difference between an anxiety attack, a panic attack, and panic disorder? This is important because people sometimes use these terms interchangeably, they both have a lot of overlapping symptoms, but the treatment for each of them is different.

So in this episode we’ll talk about the difference, in the next episode we’ll talk about good and bad advice for treating them, and in the third episode we’ll talk about how to stop panic attacks.

Okay, so what’s the difference? First, definitions vary because the DSM-5, the diagnostic manual of mental health disorders, doesn’t define an anxiety attack.

Anxiety is defined as a feeling of worry, physical discomfort, and fear. Anxiety attacks usually come in anticipation of some event. You might have work stress or a family event or financial trouble or all three, and the stress becomes overwhelming. Anxiety builds over time until it reaches a breaking point. While anxiety may build over hours or days, anxiety attacks usually last less than 30 minutes. P

anic attacks are defined in the DSM-5. Around one in three people will have at least one panic attack in their lifetime. With panic attacks, a sense of overwhelming fear comes on suddenly. They are more like a balloon popping.

There are two types of panic attacks: unexpected panic attacks which seem to come out of nowhere, and expected panic attacks which come in response to some kind of phobia. For example, if you’re afraid of snakes and suddenly come across one, that may trigger a panic attack.

Both panic attacks and anxiety attacks include a sense of fear, discomfort, and the FFF response triggers physical symptoms like fast heartbeat, shortness of breath, tightness of throat, dizziness, nausea, sweating, dry mouth, shaking) etc.

Looking for affordable online counseling? My sponsor, BetterHelp, connects you to a licensed professional for $65/week. Try it now for 10% off: https://betterhelp.com/therapyinanutshell

Learn more in one of my in-depth mental health courses: https://courses.therapyinanutshell.com/?utm_source=podcast&utm_medium=01032022

Support my mission on Patreon: https://www.patreon.com/therapyinanutshell

Sign up for my newsletter: https://www.therapynutshell.com?utm_medium=YTDescription&utm_source=podcast

Check out my favorite self-help books: https://kit.co/TherapyinaNutshell/best-self-help-books

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 1-800-273-TALK (8255) or your local emergency services.

Copyright Therapy in a Nutshell, LLC

Is This Why You’re Depressed? Stop Should-ing on Yourself Dec 31, 2021

Here's one way you make your depression worse: should-ing on yourself.

A should statement is a cognitive distortion. It’s based on an overly rigid rule inside your head that you aren’t able to live up to. Shoulds generate a lot of shame. This way of talking to ourselves is like having a little shoulder angel constantly finding fault and criticizing you. But shoulds just aren’t that helpful in actually creating change - they mostly just make us miserable and discouraged.

Is this what's making you depressed? Are shoulds making you feel like you're never good enough? Shoulding is a bad habit that sends a message to your brain that you’ll never be good enough. It creates hopelessness, which leads to depression.

So how do we stop shoulding on ourselves? How can we stop making ourselves more depressed? In order to resolve these shouldy feelings, we’re going to use the emotion processing model: Notice, Pause, Explore, Clarify and Act.

So the two shoulds we’re going to look at for our example are “I should always be happy” and “I should spend more time with my kids.”

Learn more in one of my in-depth mental health courses: h ttps://courses.therapyinanutshell.com/?utm_source=podcast&utm_medium=12312021

Looking for affordable online counseling? My sponsor, BetterHelp, connects you to a licensed professional for $65/week. Try it now for 10% off: https://betterhelp.com/therapyinanutshell

Support my mission on Patreon: https://www.patreon.com/therapyinanutshell

Sign up for my newsletter: https://www.therapynutshell.com?utm_medium=YTDescription&utm_source=podcast

Check out my favorite self-help books: https://kit.co/TherapyinaNutshell/best-self-help-books

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 1-800-273-TALK (8255) or your local emergency services.

Copyright Therapy in a Nutshell, LLC

How to Release Trauma From Your Body Dec 13, 2021

Trauma is very common. But despite how common it is, trauma treatment is complicated, and complex trauma, stemming from years of abuse, really impacts the brain in long-lasting ways. So I’m not going to pretend that I can just teach you how to fix it in one short video. But we can break trauma treatment down into practical steps. It’s not that hard to learn how to release trauma in the body. So let’s talk about that.

In my previous video I talked about how trauma gets trapped in the body- the FFF response gets kicked on over and over, it doesn’t get resolved, and it become habitual, essentially a muscle memory that turns on that physiological response. Adrenaline and cortisol flood the body, the pupils narrow, the muscles tense, the heart and lungs pump faster, the immune system and digestion turn off.

When it comes to trauma, our body is not only reacting to the present moment's sense of danger or safety, but the memory of past danger that has basically been stored in our nervous system. This activated, stressed-out, hypervigilant response becomes habitual, and when it’s chronic, the toxic stress harms your body and makes it difficult to function mentally and emotionally.

But your beautiful, brilliant body is not designed to just leave you trapped there; it’s designed to heal, to repair, to connect, to restore its sense of safety.

Want to work on past trauma with a licensed therapist? My sponsor, BetterHelp, connects you to a licensed professional for $65/week. Try it now for 10% off: https://betterhelp.com/therapyinanutshell

Learn more in one of my in-depth mental health courses: https://courses.therapyinanutshell.com/?utm_source=podcast&utm_medium=12132021

Support my mission on Patreon: https://www.patreon.com/therapyinanutshell

Sign up for my newsletter: https://www.therapynutshell.com?utm_medium=YTDescription&utm_source=podcast

Check out my favorite self-help books: https://kit.co/TherapyinaNutshell/best-self-help-books

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 1-800-273-TALK (8255) or your local emergency services.

Copyright Therapy in a Nutshell, LLC

30/30 What‘s the Core Issue? How to Actually Change Nov 26, 2021

Buy the full, ad-free Emotion Processing course now for only $147 https://courses.therapyinanutshell.com/emotion-processing?utm_campaign=Nov%2026,%202021&utm_medium=Description&utm_source=podcast

Just “stopping it” often doesn’t work, and it has negative side effects. If “just stop it” worked for every problem, then you wouldn’t be taking this course and no one would ever come to therapy.

If we could just willpower our way to change then none of us would feel stuck or need help to grow. Almost everyone who comes to me for therapy has already tried “just stop it” and it’s not working. Nothing they are trying is working.

One way of looking at that is, “They just haven’t tried the “right” behavior yet. Try a different diet, try a different way of forcing your kids to do stuff. But what if the “solution” is the problem? What if focusing on behavior change is, at best, a waste of energy and, at worst, it’s making things worse?

This lesson is #30 from the How to Process your Emotions course.

Looking for affordable online therapy? My sponsor, BetterHelp, connects you to a licensed professional for $65/week. Try it now for 10% off: https://betterhelp.com/therapyinanutshell

Learn more in one of my in-depth mental health courses: https://courses.therapyinanutshell.com/?utm_source=podcast&utm_medium=11262021

Support my mission on Patreon: https://www.patreon.com/therapyinanutshell

Sign up for my newsletter: https://www.therapynutshell.com?utm_medium=YTDescription&utm_source=podcast

Check out my favorite self-help books: https://kit.co/TherapyinaNutshell/best-self-help-books

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 1-800-273-TALK (8255) or your local emergency services.

Copyright Therapy in a Nutshell, LLC

29/30 Self-Compassion as the Source of Change Nov 24, 2021

Buy the full, ad-free Emotion Processing course now for only $147: https://courses.therapyinanutshell.com/emotion-processing?utm_campaign=Nov%2024,%202021&utm_medium=Description&utm_source=podcast

We often try to change ourselves by beating ourselves up. But you can't hate yourself into a version of yourself that you can love. In this video, I teach how self-compassion can be the greatest source of change and growth. You'll learn three simple ways to stop beating yourself up and what to do instead.

Looking for affordable online counseling? My sponsor, BetterHelp, connects you to a licensed professional for $65/week. Try it now for 10% off: https://betterhelp.com/therapyinanutshell

Learn more in one of my in-depth mental health courses: https://courses.therapyinanutshell.com/?utm_source=podcast&utm_medium=11242021

Support my mission on Patreon: https://www.patreon.com/therapyinanutshell

Sign up for my newsletter: https://www.therapynutshell.com?utm_medium=YTDescription&utm_source=podcast

Check out my favorite self-help books: https://kit.co/TherapyinaNutshell/best-self-help-books

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 1-800-273-TALK (8255) or your local emergency services.

Copyright Therapy in a Nutshell, LLC

28/30 A GROWTH Mindset vs. a FIXED Mindset Nov 22, 2021

Buy the full, ad-free Emotion Processing course now for only $147: https://courses.therapyinanutshell.com/emotion-processing?utm_campaign=Nov%2022,%202021&utm_medium=Description&utm_source=podcast

Most people don't even realize that they have a fixed mindset in regards to their mental health. A fixed mindset can keep you stuck feeling depressed or anxious.

In this video you’re going to learn how to tell if you have a growth or a fixed mindset, how to develop a growth mindset in regards to mental health, and why having a growth mindset can completely change how you feel about your mental health.

Carol Dweck, the author of Mindset (which this video is based off of) said “In a growth mindset, people believe that their most basic abilities can be developed through dedication and hard work - brains and talent are just the starting point. This view creates a love of learning and a resilience that is essential for great accomplishment.”

The opposite of a growth mindset is a fixed mindset - a belief that you were either born talented or defective. That your skills are due more to luck or chance than effort.

Looking for affordable online counseling? My sponsor, BetterHelp, connects you to a licensed professional for $65/week. Try it now for 10% off: https://betterhelp.com/therapyinanutshell

Learn more in one of my in-depth mental health courses: https://courses.therapyinanutshell.com/?utm_source=podcast&utm_medium=11222021

Support my mission on Patreon: https://www.patreon.com/therapyinanutshell

Sign up for my newsletter: https://www.therapynutshell.com?utm_medium=YTDescription&utm_source=podcast

Check out my favorite self-help books: https://kit.co/TherapyinaNutshell/best-self-help-books

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 1-800-273-TALK (8255) or your local emergency services.

Copyright Therapy in a Nutshell, LLC

27/30 Get Rid of Self-Limiting Beliefs: How to Process Emotions Oct 25, 2021

Ready to change your life? Buy the full, ad-free Emotion Processing course now for only $147: https://courses.therapyinanutshell.com/emotion-processing?utm_campaign=Oct%2025,%202021&utm_medium=Description&utm_source=podcast

In this video you’re going to learn how to let go of self-limiting beliefs, how to stop labeling yourself, how to stop getting stuck hating yourself, and how to find a healthy sense of self. The labels you give yourself, whether you call yourself broken, stupid, bad, or even if you give yourself positive labels, these are just like painted-on cattle guards: they are self-imposed limits. And today, I’m going to teach you one way to let go of them.

Looking for affordable online counseling? My sponsor, BetterHelp, connects you to a licensed professional for $65/week. Try it now for 10% off: https://betterhelp.com/therapyinanutshell

Learn more in one of my in-depth mental health courses: https://courses.therapyinanutshell.com/?utm_source=podcast&utm_medium=10252021

Support my mission on Patreon: https://www.patreon.com/therapyinanutshell

Sign up for my newsletter: https://www.therapynutshell.com?utm_medium=YTDescription&utm_source=podcast

Check out my favorite self-help books: https://kit.co/TherapyinaNutshell/best-self-help-books

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 1-800-273-TALK (8255) or your local emergency services. Copyright Therapy in a Nutshell, LLC

26/30 Fight Depression and Anxiety With Your Core Values: How to Process Emotions Oct 22, 2021

Ready to change your life? Buy the full, ad-free Emotion Processing course now for only $147: https://courses.therapyinanutshell.com/emotion-processing?utm_campaign=Oct%2022,%202021&utm_medium=Description&utm_source=podcast

Clarifying your core values is essential to fighting depression and anxiety. You can learn to identify and act on your core values as an antidote to constantly struggling against your emotions. In this episode we’re going to talk about how to create a life where you feel a sense of peace and integrity. You’re going to get a chance to clarify your values and see how striving towards them is the key to a fulfilling life, which is what I call happiness.

Russ Harris' Video on Values vs. Goals: https://www.youtube.com/watch?v=T-lRbuy4XtA

Learn to stop intrusive thoughts with this course: https://courses.therapyinanutshell.com/managing-intrusive-thoughts?utm_campaign=Oct%2022,%202021&utm_medium=Description&utm_source=YouTube

Looking for affordable online counseling? My sponsor, BetterHelp, connects you to a licensed professional for $65/week. Try it now for 10% off: https://betterhelp.com/therapyinanutshell

Learn more in one of my in-depth mental health courses: https://courses.therapyinanutshell.com/?utm_source=podcast&utm_medium=10222021

Support my mission on Patreon: https://www.patreon.com/therapyinanutshell

Sign up for my newsletter: https://www.therapynutshell.com?utm_medium=YTDescription&utm_source=podcast

Check out my favorite self-help books: https://kit.co/TherapyinaNutshell/best-self-help-books

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 1-800-273-TALK (8255) or your local emergency services. Copyright Therapy in a Nutshell, LLC

25/30 Why Trying to Feel Happy Backfires: Purpose vs. Happiness: How to Process Emotions Oct 20, 2021

Ready to change your life? Buy the full, ad-free Emotion Processing course now for only $147: https://courses.therapyinanutshell.com/emotion-processing?utm_campaign=Oct%2020,%202021&utm_medium=Description&utm_source=podcast

We’ve been duped into thinking that happiness is the goal of life. Happiness may be the outcome of a good life, but if you put all your efforts into happiness, you may end up feeling miserable. People who live rich and fulfilling lives focus on their purpose and their direction - their values - instead of putting all their effort into being happy.

Perfectly unhappy comic: https://theoatmeal.com/comics/unhappy

Looking for affordable online counseling?My sponsor, BetterHelp, connects you to a licensed professional for $65/week. Try it now for 10% off: https://betterhelp.com/therapyinanuts...

Learn more in one of my in-depth mental health courses: https://courses.therapyinanutshell.com/?utm_source=podcast&utm_medium=10202021

Support my mission on Patreon: https://www.patreon.com/therapyinanut...

Sign up for my newsletter: https://www.therapynutshell.com?utm_medium=YTDescription&utm_source=podcast

Check out my favorite self-help books: https://kit.co/TherapyinaNutshell/bes...

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/c... 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 ---- Music licensed from www.Bensound.com or Artlist.io Images from Freepik.com (premium license), Pixabay, or Wikimedia commons

24/30 How to Create the Life You Want, One Small Change at a Time: How to Process Emotions Oct 18, 2021

Ready to change your life? Buy the full, ad-free Emotion Processing course now for only $147:

https://courses.therapyinanutshell.com/emotion-processing?utm_campaign=Oct%2018,%202021&utm_medium=Description&utm_source=podcast

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 emotion processing and values-based action, they lead to an overall change in our emotions, usually by how we respond to them. This is a process that takes a little time and consistent effort, and in the long run it's easier and works better than an endless struggle with emotions. Looking for affordable online counseling? My sponsor, BetterHelp, connects you to a licensed professional for $65/week. Try it now for 10% off: https://betterhelp.com/therapyinanuts... Learn more in one of my in-depth mental health courses: https://courses.therapyinanutshell.com/?utm_source=podcast&utm_medium=10182021 Support my mission on Patreon: https://www.patreon.com/therapyinanut... Sign up for my newsletter: https://www.therapynutshell.com?utm_medium=YTDescription&utm_source=podcast Check out my favorite self-help books: https://kit.co/TherapyinaNutshell/bes... Therapy in a Nutshell, LLC, 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. About Me: I’m Emma McAdam. I’m a licensed Marriage and Family Therapist, and 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'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/c... 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 ---- Music licensed from www.Bensound.com or Artlist.io Images from Freepik.com (premium license), Pixabay, or Wikimedia commons

23/30 Self-Deception: The Problem of Not Knowing You Have a Problem: How to Process Emotions Oct 13, 2021

Ready to change your life? Buy the full, ad-free Emotion Processing course now for only $147: https://courses.therapyinanutshell.com/emotion-processing?utm_campaign=Oct%2013,%202021&utm_medium=Description&utm_source=podcast

Self-deception is the problem of not knowing that 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.

My sponsor, BetterHelp, connects you to a licensed professional for $65/week. Try it now for 10% off: https://betterhelp.com/therapyinanutshell

Learn more in one of my in-depth mental health courses: https://courses.therapyinanutshell.com/?utm_source=podcast&utm_medium=10132021

Support my mission on Patreon: https://www.patreon.com/therapyinanutshell

Sign up for my newsletter: https://www.therapynutshell.com?utm_medium=YTDescription&utm_source=podcast

Check out my favorite self-help books: https://kit.co/TherapyinaNutshell/best-self-help-books

Therapy in a Nutshell, LLC, 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.

About Me: I’m Emma McAdam. I’m a licensed Marriage and Family Therapist, and 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'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 1-800-273-TALK (8255) or your local emergency services.

Copyright Therapy in a Nutshell, LLC ----

Music licensed from www.Bensound.com or Artlist.io Images from Freepik.com (premium license), Pixabay, or Wikimedia commons

Q & A About Anxiety with Bob and Brad and Therapy in a Nutshell Oct 11, 2021

Oh my goodness, I got to speak with Bob Schrupp from Bob and Brad (the famous YouTube Physical Therapists), and he asked me a bunch of questions about how to accept and manage anxiety.

We talked about willingness, anxiety in the body, acceptance of anxiety, how avoidance makes anxiety worse, and lots more. I hope you enjoy listening as much as I enjoyed talking with Bob!

Looking for affordable online counseling? My sponsor, BetterHelp, connects you to a licensed professional for $65/week. Try it now for 10% off: https://betterhelp.com/therapyinanutshell

Learn more in one of my in-depth mental health courses: https://courses.therapyinanutshell.com/?utm_source=podcast&utm_medium=10112021

Support my mission on Patreon: https://www.patreon.com/therapyinanutshell

Sign up for my newsletter: https://www.therapynutshell.com?utm_medium=YTDescription&utm_source=podcast

Check out my favorite self-help books: https://kit.co/TherapyinaNutshell/best-self-help-books

Therapy in a Nutshell, LLC, 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 1-800-273-TALK (8255) or your local emergency services. Copyright Therapy in a Nutshell, LLC ----

Music licensed from www.Bensound.com or Artlist.io Images from Freepik.com (premium license), Pixabay, or Wikimedia commons

22/30 Cognitive Dissonance: How to Process Your Emotions Aug 24, 2021

Ready to change your life? Buy the full, ad-free Emotion Processing course now for only $147: https://courses.therapyinanutshell.com/emotion-processing?utm_campaign=Aug%2024,%202021&utm_medium=Description&utm_source=podcast

Cognitive dissonance is when we have a gap between what we believe is right and what we are doing. This means that we believe one thing but are acting on something else. 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 to peace of mind.

Looking for affordable online counseling? My sponsor, BetterHelp, connects you to a licensed professional for $65/week. Try it now for 10% off: https://betterhelp.com/therapyinanuts...

Learn more in one of my in-depth mental health courses: https://courses.therapyinanutshell.com/?utm_source=podcast&utm_medium=08242021

Support my mission on Patreon: https://www.patreon.com/therapyinanut...

Sign up for my newsletter: h https://www.therapynutshell.com?utm_medium=YTDescription&utm_source=podcast

Check out my favorite self-help books: https://kit.co/TherapyinaNutshell/bes...

Therapy in a Nutshell, LLC, 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.

About Me: 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/c...

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

Music licensed from www.Bensound.com or Artlist.io Images from Freepik.com (premium license), Pixabay, or Wikimedia commons

21/30 Mindfulness for Anxiety: A Beginner‘s Guide: How to Process Emotions Jul 16, 2021

Ready to change your life? Buy the full, ad-free Emotion Processing course now for only $147: https://courses.therapyinanutshell.com/emotion-processing?utm_campaign=Jul%2016,%202021&utm_medium=Description&utm_source=podcast

Practicing mindfulness can help you shift your perspective on emotions. It’ll help you get better at soothing anxiety, process sad feelings, and 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 effective in the long term. By the end of this episode you’re going to know how to use mindfulness in your life. You’re going to experience mindfulness with two quick activities, and you’re going to learn how mindfulness can help you calm your body and mind.

Looking for affordable online counseling? My sponsor, BetterHelp, connects you to a licensed professional for $65/week. Try it now for 10% off: https://betterhelp.com/therapyinanuts...

Learn more in one of my in-depth mental health courses: https://courses.therapyinanutshell.com/?utm_source=podcast&utm_medium=07162021

Support my mission on Patreon: https://www.patreon.com/therapyinanut...

Sign up for my newsletter: https://www.therapynutshell.com?utm_medium=YTDescription&utm_source=podcast

Check out my favorite self-help books: https://kit.co/TherapyinaNutshell/bes...

Therapy in a Nutshell, LLC, 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.

About Me: I’m Emma McAdam. I’m a licensed Marriage and Family Therapist, and 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'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 1-800-273-TALK (8255) or your local emergency services.

Copyright Therapy in a Nutshell, LLC ----

Music licensed from www.Bensound.com or Artlist.io Images from Freepik.com (premium license), Pixabay, or Wikimedia commons

20/30 Intrusive Thoughts and Overthinking: The Skill of Cognitive Defusion: How to Process Your Emotions Jul 02, 2021

Ready to change your life? Buy the full, ad-free Emotion Processing course now for only $147: https://courses.therapyinanutshell.com/emotion-processing?utm_campaign=Jul%2002,%202021&utm_medium=Description&utm_source=podcast We swim through our thoughts like a fish swims through water. We don’t even notice that the way we think colors our view of the world. Or sometimes we do notice thoughts that we don’t like, and then we don’t know what to do with them. Sometimes you fight them or struggle against them, but that doesn’t feel any better. So sometimes you get stuck in an endless loop of overthinking, obsessively struggling against a thought. But that’s not any better, because struggle steals your attention and energy. In this episode you’re going to learn how to get unstuck from your thoughts. You’re going to learn how to look at your thoughts instead of through them. This skill is called cognitive defusion. Looking for affordable online counseling? My sponsor, BetterHelp, connects you to a licensed professional for $65/week. Try it now for 10% off: https://betterhelp.com/therapyinanuts... Learn more in one of my in-depth mental health courses: https://courses.therapyinanutshell.com/?utm_source=podcast&utm_medium=07022021 Support my mission on Patreon: https://www.patreon.com/therapyinanut... Sign up for my newsletter: https://www.therapynutshell.com?utm_medium=YTDescription&utm_source=podcast Check out my favorite self-help books: https://kit.co/TherapyinaNutshell/bes... Therapy in a Nutshell, LLC, 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 1-800-273-TALK (8255) or your local emergency services. Copyright Therapy in a Nutshell, LLC ---- Music licensed from www.Bensound.com or Artlist.io Images from Freepik.com (premium license), Pixabay, or Wikimedia commons

19/30 How to Change How You Think: Cognitive Distortions Part 2: How to Process Emotions Jun 24, 2021

Ready to change your life? Buy the full, ad-free Emotion Processing course now for only $147: https://courses.therapyinanutshell.com/emotion-processing?utm_campaign=Jun%2024,%202021&utm_medium=Description&utm_source=podcast

This episode is part two of our discussion on cognitive distortions. If you haven’t already, go back and watch part one, where I cover the 10 common cognitive distortions. Learning to recognize the 10 common cognitive distortions is the first step to change how you think. In this episode, you’re going to learn how to challenge and replace those distorted thoughts. Change how you think so you can change how you feel.

Better Relationships in 30 Days: https://courses.therapyinanutshell.com/relationship-skills?utm_campaign=Jun%2024,%202021&utm_medium=Description&utm_source=podcast

Looking for affordable online counseling? My sponsor, BetterHelp, connects you to a licensed professional for $65/week. Try it now for 10% off: https://betterhelp.com/therapyinanutshell

Learn more in one of my in-depth mental health courses: https://courses.therapyinanutshell.com/?utm_source=podcast&utm_medium=06242021

Support my mission on Patreon: https://www.patreon.com/therapyinanut...

Sign up for my newsletter: https://www.therapynutshell.com?utm_medium=YTDescription&utm_source=podcast

Check out my favorite self-help books: https://kit.co/TherapyinaNutshell/bes...

Therapy in a Nutshell, LLC, 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 1-800-273-TALK (8255) or your local emergency services.

Copyright Therapy in a Nutshell, LLC ----

Music licensed from www.Bensound.com or Artlist.io Images from Freepik.com (premium license), Pixabay, or Wikimedia commons

18/30 Cognitive Distortions: Cognitive Behavioral Therapy Techniques Jun 18, 2021

Ready to change your life? Buy the full, ad-free Emotion Processing course now for only $147: https://courses.therapyinanutshell.com/emotion-processing?utm_campaign=Jun%2018,%202021&utm_medium=Description&utm_source=podcast

Cognitive distortions are thoughts that aren't actually true but feel true. Your thoughts twist reality, and you start to feel like you’re bad, broken, or deficient. Or you begin to see the world as dangerous, threatening, or cruel. But here’s the thing with cognitive distortions: you don’t realize you’re doing it. You think the way you see things is reality. It feels true. When you think or talk through the lens of a cognitive distortion, you sound rational and accurate to yourself. So is there anything you can do about this? Cognitive Behavioral Therapy can help you change how you feel by changing how you think. The first step is to learn what cognitive distortions are and notice when you’re using them.

Let go of perfectionism and embrace your authentic self! Overcoming Perfectionism and People Pleasing Course: https://courses.therapyinanutshell.com/perfectionism-and-people-pleasing?utm_campaign=Jun%2018,%202021&utm_medium=Description&utm_source=podcast

Looking for affordable online counseling? My sponsor, BetterHelp, connects you to a licensed professional for $65/week. Try it now for 10% off: https://betterhelp.com/therapyinanutshell

Learn more in one of my in-depth mental health courses: https://courses.therapyinanutshell.com/?utm_source=podcast&utm_medium=06182021

Support my mission on Patreon: https://www.patreon.com/therapyinanutshell

Sign up for my newsletter: h

Check out my favorite self-help books: https://kit.co/TherapyinaNutshell/best-self-help-books

Therapy in a Nutshell, LLC, 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 1-800-273-TALK (8255) or your local emergency services.

Copyright Therapy in a Nutshell, LLC ----

Music licensed from www.Bensound.com or Artlist.io Images from Freepik.com (premium license), Pixabay, or Wikimedia commons

17/30 Reframe Your Negative Thoughts: Change How You See the World: How to Process Emotions Jun 05, 2021

Ready to change your life? Buy the full, ad-free Emotion Processing course now for only $147: https://courses.therapyinanutshell.com/emotion-processing?utm_campaign=Jun%2005,%202021&utm_medium=Description&utm_source=podcast You can change your negative thoughts by learning the skill of reframing. In this video I’m going to teach you a technique that therapists use in almost every session but you probably didn’t know about. And when you learn how to do it yourself, you can change how you think and feel. Looking for affordable online counseling? My sponsor, BetterHelp, connects you to a licensed professional for $65/week. Try it now for 10% off: https://betterhelp.com/therapyinanutshell Learn more in one of my in-depth mental health courses: https://courses.therapyinanutshell.com/?utm_source=podcast&utm_medium=06052021 Support my mission on Patreon: https://www.patreon.com/therapyinanut... Sign up for my newsletter: https://www.therapynutshell.com?utm_medium=YTDescription&utm_source=podcast Check out my favorite self-help books: https://kit.co/TherapyinaNutshell/bes... Therapy in a Nutshell, LLC, 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 1-800-273-TALK (8255) or your local emergency services. Copyright Therapy in a Nutshell, LLC Music licensed from www.Bensound.com or Artlist.io Images from Freepik.com (premium license), Pixabay, or Wikimedia commons

16/30 Neuroplasticity: Change How You Feel by Changing How You Think: How to Process Emotions Jun 04, 2021

Ready to change your life? Buy the full, ad-free Emotion Processing course now for only $147: https://courses.therapyinanutshell.com/emotion-processing?utm_campaign=Jun%2004,%202021&utm_medium=Description&utm_source=podcast

Neuroplasticity: Change How You Feel

You were born with a brain wired for change. Research and imaging technology have demonstrated that when you change how you use your brain, you can actually change the physical structure of your brain, and you can change your brain chemistry. This is called neuroplasticity: neuro meaning brain and plasticity meaning flexible or changeable. When you change how you think, you can physically change your brain's structure and chemistry. And that means that when you change how you think, you can change how you feel.

Looking for affordable online counseling? My sponsor, BetterHelp, connects you to a licensed professional for $65/week. Try it now for 10% off: https://betterhelp.com/therapyinanutshell

Learn more in one of my in-depth mental health courses: https://courses.therapyinanutshell.com/?utm_source=podcast&utm_medium=06042021

Support my mission on Patreon: https://www.patreon.com/therapyinanutshell

Sign up for my newsletter: https://www.therapynutshell.com?utm_medium=YTDescription&utm_source=podcast

Check out my favorite self-help books: https://kit.co/TherapyinaNutshell/best-self-help-books

Therapy in a Nutshell, LLC, 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 1-800-273-TALK (8255) or your local emergency services. Copyright Therapy in a Nutshell, LLC

Music licensed from www.Bensound.com or Artlist.io Images from Freepik.com (premium license), Pixabay, or Wikimedia commons

15/30 How to Move Past Mental Blocks: How to Process Emotions May 21, 2021

Ready to change your life? Buy the full, ad-free Emotion Processing course now for only $147: https://courses.therapyinanutshell.com/emotion-processing?utm_campaign=May%2021,%202021&utm_medium=Description&utm_source=podcast

We have to examine our patterns that leave us feeling stuck in our emotions. So let’s talk about eight reasons why people get mental or emotional blocks, why they’re unable to process through some emotions or memories. And, of course, we’ll discuss what you can do about it.

Looking for affordable online counseling? My sponsor, BetterHelp, connects you to a licensed professional for $65/week. Try it now for 10% off: https://betterhelp.com/therapyinanutshell

Learn more in one of my in-depth mental health courses: https://courses.therapyinanutshell.com/?utm_source=podcast&utm_medium=05212021

Support my mission on Patreon: https://www.patreon.com/therapyinanutshell

Sign up for my newsletter: h

Check out my favorite self-help books: https://kit.co/TherapyinaNutshell/best-self-help-books

Therapy in a Nutshell, LLC, 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 1-800-273-TALK (8255) or your local emergency services.

Copyright Therapy in a Nutshell, LLC

Music licensed from www.Bensound.com or Artlist.io Images from Freepik.com (premium license), Pixabay, or Wikimedia commons

14/30 How to Turn off the Fight/Flight/Freeze Response: How to Process Emotions May 13, 2021

Ready to change your life? Buy the full, ad-free Emotion Processing course now for only $147: https://courses.therapyinanutshell.com/emotion-processing?utm_campaign=May%2013,%202021&utm_medium=Description&utm_source=podcast

Grounding Skills to Turn off the Fight/Flight/Freeze Response

Grounding is a really important skill to have if you experience dissociation, anxiety, panic attacks, or flashbacks. In the second half of this video I’ll teach you an exercise that you can use to get grounded. But first let’s talk about how grounding turns off the fight/flight/freeze response.

Looking for affordable online counseling? My sponsor, BetterHelp, connects you to a licensed professional for $65/week. Try it now for 10% off: https://betterhelp.com/therapyinanutshell

Learn more in one of my in-depth mental health courses: https://courses.therapyinanutshell.com/?utm_source=podcast&utm_medium=05132021

Support my mission on Patreon: https://www.patreon.com/therapyinanutshell

Sign up for my newsletter: https://www.therapynutshell.com?utm_medium=YTDescription&utm_source=podcast

Check out my favorite self-help books: https://kit.co/TherapyinaNutshell/best-self-help-books

Therapy in a Nutshell, LLC, 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 1-800-273-TALK (8255) or your local emergency services. Copyright Therapy in a Nutshell, LLC

Music licensed from www.Bensound.com or Artlist.io Images from Freepik.com (premium license), Pixabay, or Wikimedia commons

13/30 Coping Skills for Anxiety or Depression: How to Process Emotions May 06, 2021

Ready to change your life? Buy the full, ad-free Emotion Processing course now for only $147: https://courses.therapyinanutshell.com/emotion-processing?utm_campaign=May%2006,%202021&utm_medium=Description&utm_source=podcast

Coping skills can be really important for anxiety. They often soothe or comfort us, and they help us calm down and make better choices. However, coping skills do nothing to solve our problems in the long term, and some of them, if used exclusively, can be harmful. Coping skills help us take a break from our discomfort, but also from our life purpose. So that’s why I get a little bugged when I hear that the only skill someone is learning in therapy is how to cope. Using coping skills to get through a crisis and get calm and then coming back and resolving the problem is the best long-term practice. This ability to pause before choosing an action is an essential skill of emotionally resilient people.

Looking for affordable online counseling? My sponsor, BetterHelp, connects you to a licensed professional for $65/week. Try it now for 10% off: https://betterhelp.com/therapyinanutshell

Learn more in one of my in-depth mental health courses: https://courses.therapyinanutshell.com/?utm_source=podcast&utm_medium=05062021

Support my mission on Patreon: https://www.patreon.com/therapyinanutshell

Sign up for my newsletter: https://www.therapynutshell.com?utm_medium=YTDescription&utm_source=podcast

Check out my favorite self-help books: https://kit.co/TherapyinaNutshell/best-self-help-books

Therapy in a Nutshell, LLC, 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 1-800-273-TALK (8255) or your local emergency services.

Copyright Therapy in a Nutshell, LLC

Music licensed from www.Bensound.com or Artlist.io Images from Freepik.com (premium license), Pixabay, or Wikimedia commons

12/30 How to Turn off the Fear Response: Create a Sense of Safety: How to Process Emotions Apr 28, 2021

Ready to change your life? Buy the full, ad-free Emotion Processing course now for only $147: https://courses.therapyinanutshell.com/emotion-processing?utm_campaign=Apr%2028,%202021&utm_medium=Description&utm_source=podcast

Sometimes we feel like we're in danger even when we're actually safe. In this podcast you're going to learn four skills to turn off this fear response, aka the fight/flight/freeze response, and restore a sense of calm in your body and mind.

Looking for affordable online counseling? My sponsor, BetterHelp, connects you to a licensed professional for $65/week. Try it now for 10% off: https://betterhelp.com/therapyinanutshell

Learn more in one of my in-depth mental health courses: https://courses.therapyinanutshell.com/?utm_source=podcast&utm_medium=04282021

Support my mission on Patreon: https://www.patreon.com/therapyinanutshell

Sign up for my newsletter: https://www.therapynutshell.com?utm_medium=YTDescription&utm_source=podcast

Check out my favorite self-help books: https://kit.co/TherapyinaNutshell/best-self-help-books

Therapy in a Nutshell, LLC, 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.

About Me: 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, 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 (825) or your local emergency services.

Copyright Therapy in a Nutshell, LLC

Music licensed from www.Bensound.com or Artlist.io Images from Freepik.com (premium license), Pixabay, or Wikimedia commons

11/30 Calming Anxiety With Your Body’s Built-In Anti-Anxiety Response Apr 22, 2021

Ready to change your life? Buy the full, ad-free Emotion Processing course now for only $147: https://courses.therapyinanutshell.com/emotion-processing?utm_campaign=Apr%2022,%202021&utm_medium=Description&utm_source=podcast

Your body has a built-in, natural ability to calm anxiety. Learn four simple, body-based ways you can calm anxiety by turning on the parasympathetic nervous system.

Looking for affordable online counseling? My sponsor, BetterHelp, connects you to a licensed professional for $65/week. Try it now for 10% off: https://betterhelp.com/therapyinanutshell

Learn more in one of my in-depth mental health courses: https://courses.therapyinanutshell.com/?utm_source=podcast&utm_medium=04222021

Support my mission on Patreon: https://www.patreon.com/therapyinanutshell

Sign up for my newsletter: https://www.therapynutshell.com?utm_medium=YTDescription&utm_source=podcast

Check out my favorite self-help books: https://kit.co/TherapyinaNutshell/best-self-help-books

Therapy in a Nutshell, LLC, 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.

About Me: I’m Emma McAdam. I’m a licensed Marriage and Family Therapist, and 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'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 1-800-273-TALK (8255) or your local emergency services. Copyright Therapy in a Nutshell, LLC

Music licensed from www.Bensound.com or Artlist.io Images from Freepik.com (premium license), Pixabay, or Wikimedia commons

10/30 How to Release Emotions Trapped in Your Body: How to Process Emotions Apr 15, 2021

Ready to change your life? Buy the full, ad-free Emotion Processing course now for only $147: https://courses.therapyinanutshell.com/emotion-processing?utm_campaign=Apr%2015,%202021&utm_medium=Description&utm_source=podcast

Trauma, anxiety, and other emotions can get trapped in your body. In this video, you'll learn how to release trapped emotions and heal stress, anxiety, and trauma through the body.

Looking for affordable online counseling? My sponsor, BetterHelp, connects you to a licensed professional for $65/week. Try it now for 10% off: https://betterhelp.com/therapyinanutshell

Learn more in one of my in-depth mental health courses: https://courses.therapyinanutshell.com/?utm_source=podcast&utm_medium=04152021

Support my mission on Patreon: https://www.patreon.com/therapyinanutshell

Sign up for my newsletter: https://www.therapynutshell.com?utm_medium=YTDescription&utm_source=podcast

Check out my favorite self-help books: https://kit.co/TherapyinaNutshell/best-self-help-books

Therapy in a Nutshell, LLC, 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.

About Me: I’m Emma McAdam. I’m a licensed Marriage and Family Therapist, and 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'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 1-800-273-TALK (8255) or your local emergency services.

Copyright Therapy in a Nutshell, LLC

Music licensed from www.Bensound.com or Artlist.io Images from Freepik.com (premium license), Pixabay, or Wikimedia commons

9/30 How to Recognize and Turn off the Fight/Flight/Freeze Response: How to Process Emotions Apr 08, 2021

Ready to change your life? Buy the full, ad-free Emotion Processing course now for only $147: https://courses.therapyinanutshell.com/emotion-processing?utm_campaign=Apr%2008,%202021&utm_medium=Description&utm_source=podcast

Understanding how anxiety affects your brain can help you learn how to stop reacting to emotions, stop doing stupid stuff that you regret later, and live a happier life where your actions line up with who you want to be.

Many people don’t know that the way their brain and body respond to stress or anxiety is really a reaction intended to keep us safe from danger. Your brain has many different responses to emotions, but in this section we are mostly going to focus on the fear and anxiety response because that’s the one that often leads to the worst reactivity on our part. We freeze, we get anxious, we feel hopeless, we get angry. All of this stems from the fear reaction in your brain. Understanding how anxiety affects your brain can help you learn how to stop reacting to emotions, stop doing stupid stuff that you regret later, and live a happier life where your actions line up with who you want to be.

Looking for affordable online counseling? My sponsor, BetterHelp, connects you to a licensed professional for $65/week. Try it now for 10% off: https://betterhelp.com/therapyinanutshell

Learn more in one of my in-depth mental health courses: https://courses.therapyinanutshell.com/?utm_source=podcast&utm_medium=04082021

Support my mission on Patreon: https://www.patreon.com/therapyinanutshell

Sign up for my newsletter: h

Check out my favorite self-help books: https://kit.co/TherapyinaNutshell/best-self-help-books

Therapy in a Nutshell, LLC, 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.

About Me: I’m Emma McAdam. I’m a licensed Marriage and Family Therapist, and 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'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 1-800-273-TALK (8255) or your local emergency services.

Copyright Therapy in a Nutshell, LLC

Music licensed from www.Bensound.com or Artlist.io Images from Freepik.com (premium license), Pixabay, or Wikimedia commons

8/30 The Mind-Body Connection/How Emotions Get Trapped in the Body: How to Process Emotions Apr 01, 2021

Ready to change your life? Buy the full, ad-free Emotion Processing course now for only $147: https://courses.therapyinanutshell.com/emotion-processing?utm_campaign=Apr%2001,%202021&utm_medium=Description&utm_source=podcast The mind-body connection is powerful. When we have a strong emotion our body has a physical reaction, and emotions can seem trapped in our body when we have a chronic stress response. In this section, you’re going to learn how to improve your mental health by working with emotions in the body. Looking for affordable online counseling? My sponsor, BetterHelp, connects you to a licensed professional for $65/week. Try it now for 10% off: https://betterhelp.com/therapyinanutshell Learn more in one of my in-depth mental health courses: https://courses.therapyinanutshell.com/?utm_source=podcast&utm_medium=04012021 Support my mission on Patreon: https://www.patreon.com/therapyinanutshell Sign up for my newsletter: https://www.therapynutshell.com?utm_medium=YTDescription&utm_source=podcast Check out my favorite self-help books: https://kit.co/TherapyinaNutshell/best-self-help-books Therapy in a Nutshell, LLC, 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. About Me: I’m Emma McAdam. I’m a licensed Marriage and Family Therapist, and 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'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 1-800-273-TALK (8255) or your local emergency services. Copyright Therapy in a Nutshell, LLC Music licensed from www.Bensound.com or Artlist.io Images from Freepik.com (premium license), Pixabay, or Wikimedia commons

7/30 Primary Emotions vs. Secondary Emotions: How to Process Emotions Mar 25, 2021

Primary vs. Secondary Emotions

Ready to change your life? Buy the full, ad-free Emotion Processing course now for only $147: https://courses.therapyinanutshell.com/emotion-processing?utm_campaign=Mar%2025,%202021&utm_medium=Description&utm_source=podcast

Sometimes the emotion you're feeling isn't what you're really upset about. Sometimes what you're feeling is actually covering up real emotions. You can gain much better emotional control if you learn to identify the feelings underneath your feelings.

Learn more in one of my in-depth mental health courses: https://courses.therapyinanutshell.com/?utm_source=podcast&utm_medium=03252021

Support my mission on Patreon: https://www.patreon.com/therapyinanutshell

Sign up for my newsletter: https://www.therapynutshell.com?utm_medium=YTDescription&utm_source=podcast

Check out my favorite self-help books: https://kit.co/TherapyinaNutshell/best-self-help-books

The Aspiration Spend & Save Accounts are cash management accounts offered through Aspiration Financial, LLC, a registered broker-dealer, member FINRA/SIPC, and a subsidiary of Aspiration Partners, Inc. (“Aspiration”). Aspiration is under separate ownership from any other named entity. Paid experience may not be representative of others and is no guarantee of future success. The Aspiration Plus Debit Card, made from recycled ocean plastic, is issued by Coastal Community Bank, Member FDIC, pursuant to a license by Mastercard International Incorporated. Deposits are FDIC-insured up to $2.46 million per depositor by being swept to FDIC Member Institutions. Visit fdic.gov and aspiration.com/program-banks/ Aspiration is not a bank. aspiration.com/disclaimers | aspiration.com/policies.

Therapy in a Nutshell, LLC, 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.

About Me: I’m Emma McAdam. I’m a licensed Marriage and Family Therapist, and 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'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 1-800-273-TALK (8255) or your local emergency services.

Copyright Therapy in a Nutshell, LLC

Music licensed from www.Bensound.com or Artlist.io Images from Freepik.com (premium license), Pixabay, or Wikimedia commons

6/30 Willingness: How to Feel your Feelings: How to Process Emotions Mar 18, 2021

How to Feel Your Feelings: Willingness

Ready to change your life? Buy the full, ad-free Emotion Processing course now for only $147: https://courses.therapyinanutshell.com/emotion-processing?utm_campaign=Mar%2018,%202021&utm_medium=Description&utm_source=podcast

This is the one skill I wish everyone had: willingness, the ability to experience your emotions without needing to immediately escape or avoid them. Willingness is an essential skill from ACT, or Acceptance and Commitment Therapy. It's a practical way to learn to allow yourself to experience what you are feeling so that you can work through it.

Looking for affordable online counseling? My sponsor, BetterHelp, connects you to a licensed professional for $65/week. Try it now for 10% off :https://betterhelp.com/therapyinanutshell

Learn more in one of my in-depth mental health courses: https://courses.therapyinanutshell.com/?utm_source=podcast&utm_medium=03182021

Support my mission on Patreon: https://www.patreon.com/therapyinanutshell

Sign up for my newsletter: https://www.therapynutshell.com?utm_medium=YTDescription&utm_source=podcast

Check out my favorite self-help books: https://kit.co/TherapyinaNutshell/best-self-help-books

Therapy in a Nutshell, LLC, 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.

About Me: I’m Emma McAdam. I’m a licensed Marriage and Family Therapist, and 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'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 1-800-273-TALK (8255) or your local emergency services.

Copyright Therapy in a Nutshell, LLC

Music licensed from www.Bensound.com or Artlist.io Images from Freepik.com (premium license), Pixabay, or Wikimedia commons

5/30 How to Stop Struggling With Anxiety and Intense Emotions: How to Process Emotions Mar 11, 2021

Ready to change your life? Buy the full, ad-free Emotion Processing course now for only $147: https://courses.therapyinanutshell.com/emotion-processing?utm_campaign=Mar%2011,%202021&utm_medium=Description&utm_source=podcast

In this podcast, skill #5 from my course “How to Process your Emotions,” you’re going to learn how to tell if you’re making your anxiety worse. And in the next two videos right here on my channel, you’re going to learn how to escape that cycle — how to get better at feeling so you can resolve really intense emotions and feel more peace and happiness in your life.

Looking for affordable online counseling? My sponsor, BetterHelp, connects you to a licensed professional for $65/week. Try it now for 10% off: https://betterhelp.com/therapyinanutshell

Learn more in one of my in-depth mental health courses: https://courses.therapyinanutshell.com/?utm_source=podcast&utm_medium=03112021

Support my mission on Patreon: https://www.patreon.com/therapyinanutshell

Sign up for my newsletter: https://www.therapynutshell.com?utm_medium=YTDescription&utm_source=podcast

Check out my favorite self-help books: https://kit.co/TherapyinaNutshell/best-self-help-books

Therapy in a Nutshell, LLC, 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.

About Me: I’m Emma McAdam. I’m a licensed Marriage and Family Therapist, and 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'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 1-800-273-TALK (8255) or your local emergency services.

Copyright Therapy in a Nutshell, LLC

Music licensed from www.Bensound.com or Artlist.io Images from Freepik.com (premium license), Pixabay, or Wikimedia commons

4/30 Clean vs. Dirty Pain: Are You Creating Your Own Suffering? How to Process Your Emotions Mar 08, 2021

Ready to change your life? Buy the full, ad-free Emotion Processing course now for only $147: https://courses.therapyinanutshell.com/emotion-processing?utm_campaign=Mar%2008,%202021&utm_medium=Description&utm_source=podcast The truth is that we create much of our own suffering. Why is this awesome? If we can identify something we are doing to create our own suffering, then we can fix it! We can take action to resolve the problem and come to peace. This is radical responsibility. When we can identify areas to change, we can heal our hearts from anger, fear, and depression. Looking for affordable online counseling? My sponsor, BetterHelp, connects you to a licensed professional for $65/week. Try it now for 10% off: https://betterhelp.com/therapyinanutshell Learn more in one of my in-depth mental health courses: https://courses.therapyinanutshell.com/?utm_source=podcast&utm_medium=03082021 Support my mission on Patreon: https://www.patreon.com/therapyinanutshell Sign up for my newsletter: https://www.therapynutshell.com?utm_medium=YTDescription&utm_source=podcast Check out my favorite self-help books: https://kit.co/TherapyinaNutshell/best-self-help-books Therapy in a Nutshell, LLC, 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. About Me: I’m Emma McAdam. I’m a licensed Marriage and Family Therapist, and 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'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 1-800-273-TALK (8255) or your local emergency services. Copyright Therapy in a Nutshell, LLC Music licensed from www.Bensound.com or Artlist.io Images from Freepik.com (premium license), Pixabay, or Wikimedia commons

Happy Place Meditation- Relax and Fall Asleep Faster Mar 04, 2021

In this guided meditation, I walk you through visualizing your happy place, your safe place, your calming place so that you can relax and fall asleep.

Looking for affordable online counseling? My sponsor, BetterHelp, connects you to a licensed professional for $65/week. Try it now for 10% off: https://betterhelp.com/therapyinanutshell

Learn more in one of my in-depth mental health courses: https://courses.therapyinanutshell.com/?utm_source=podcast&utm_medium=03042021

Support my mission on Patreon: https://www.patreon.com/therapyinanutshell

Sign up for my newsletter: https://www.therapynutshell.com

Check out my favorite self-help books: https://kit.co/TherapyinaNutshell/best-self-help-books

Therapy in a Nutshell, LLC, 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.

About Me: I’m Emma McAdam. I’m a licensed Marriage and Family Therapist, and 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'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 1-800-273-TALK (8255) or your local emergency services.

Copyright Therapy in a Nutshell, LLC

Music licensed from www.Bensound.com or Artlist.io

Images from Freepik.com (premium license), Pixabay, or Wikimedia commons

The SIFT technique for Emotion Processing: Dr. Daniel Siegel The Whole Brain Child Feb 26, 2021

Emotion processing is when you work through emotions, and in this technique for anxiety and other strong emotions, we cover the SIFT technique. the SIFT technique was developed by Dr. Dan Siegal and is a helpful technique for coping with anxiety and stress and other sensations and emotions.

Thanks BetterHelp for sponsoring the video: BetterHelp- Professional, Affordable Online Counseling starting at around $65 a week https://www.betterhelp.com/therapyina...

Learn more in one of my in-depth mental health courses: https://courses.therapyinanutshell.com/?utm_source=podcast&utm_medium=02262021

Support my mission on Patreon: https://www.patreon.com/therapyinanut...

Sign up for my newsletter: https://www.therapynutshell.com

Check out my favorite self-help books: https://kit.co/TherapyinaNutshell/bes...

Therapy in a Nutshell, 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. 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 ---- Music licensed from www.Bensound.com or Artlist.io Images from Freepik.com (premium license), Pixabay, or Wikimedia commons

3/30 Why Coping Skills Can Make It Worse: How to Process Your Emotions Feb 18, 2021

Ready to change your life? Buy the full, ad-free Emotion Processing course now for only $147: https://courses.therapyinanutshell.com/emotion-processing?utm_campaign=Feb%2018,%202021&utm_medium=Description&utm_source=podcast

Coping skills for emotions like anger, depression, anxiety focus on making bad feeling go away, on feeling better in the moment. But in the long run, coping skills actually make us feel worse because when we suppress our emotions, when we try to make our emotions go away or just cope with emotions, in the long run we aren't honoring the function of emotions. If all we do is try to cope with emotions, we can't change and we can't solve our problems.

Looking for affordable online counseling? My sponsor, BetterHelp, connects you to a licensed professional for $65/week. Try it now for 10% off: https://betterhelp.com/therapyinanutshell

Learn more in one of my in-depth mental health courses: https://courses.therapyinanutshell.com/?utm_source=podcast&utm_medium=02182021

Support my mission on Patreon: https://www.patreon.com/therapyinanutshell

Sign up for my newsletter: https://www.therapynutshell.com

Check out my favorite self-help books: https://kit.co/TherapyinaNutshell/best-self-help-books

Therapy in a Nutshell, LLC, 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.

About Me: I’m Emma McAdam. I’m a licensed Marriage and Family Therapist, and 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'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 1-800-273-TALK (8255) or your local emergency services.

Copyright Therapy in a Nutshell, LLC

Music licensed from www.Bensound.com or Artlist.io Images from Freepik.com (premium license), Pixabay, or Wikimedia commons

2/30 A Nonjudgmental Attitude: The Lie of Positive and Negative Emotions: Process Your Emotions Feb 11, 2021

Ready to change your life? Buy the full, ad-free Emotion Processing course now for only $147: https://courses.therapyinanutshell.com/emotion-processing?utm_campaign=Feb%2011,%202021&utm_medium=Description&utm_source=podcast

Many of us think of emotions as either "good"/"positive" or "bad"/"negative." But this view of emotions is inaccurate and unhelpful. In this video, you will learn how to stop judging your emotions and start describing them instead. This nonjudgmental attitude has been shown to help with anxiety, depression, and other mental health concerns.

Looking for affordable online counseling? My sponsor, BetterHelp, connects you to a licensed professional for $65/week. Try it now for 10% off: https://betterhelp.com/therapyinanutshell

Learn more in one of my in-depth mental health courses: https://courses.therapyinanutshell.com/?utm_source=podcast&utm_medium=02112021

Support my mission on Patreon: https://www.patreon.com/therapyinanutshell

Sign up for my newsletter: https://www.therapynutshell.com

Check out my favorite self-help books: https://kit.co/TherapyinaNutshell/best-self-help-books

Therapy in a Nutshell, LLC, 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.

About Me: I’m Emma McAdam. I’m a licensed Marriage and Family Therapist, and 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'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 1-800-273-TALK (8255) or your local emergency services.

Copyright Therapy in a Nutshell, LLC

Music licensed from www.Bensound.com or Artlist.io Images from Freepik.com (premium license), Pixabay, or Wikimedia commons

1/30 Name It to Tame It: How to Process Emotions Feb 04, 2021

Ready to change your life? Buy the full, ad-free Emotion Processing course now for only $147: https://courses.therapyinanutshell.com/emotion-processing?utm_campaign=Feb%2004,%202021&utm_medium=Description&utm_source=podcast

When we don't know what we're feeling, we tend to be reactive and impulsive in ways that mess up our life. When our emotions are vague, nebulous, unexplored sensations - when we feel something, but we don’t know what it is or we aren’t sure where it comes from - we have little power to change it. In this video, the first of 30 skills in my Emotion Processing course, you’re going to learn how to get better at feeling by getting better at naming your emotions.

Emotion check-in chart: therapynutshell.com

Looking for affordable online counseling? My sponsor, BetterHelp, connects you to a licensed professional for $65/week. Try it now for 10% off: https://betterhelp.com/therapyinanutshell

Learn more in one of my in-depth mental health courses: https://courses.therapyinanutshell.com/?utm_source=podcast&utm_medium=02042021

Support my mission on Patreon: https://www.patreon.com/therapyinanutshell

Sign up for my newsletter: https://www.therapynutshell.com

Check out my favorite self-help books: https://kit.co/TherapyinaNutshell/best-self-help-books

Therapy in a Nutshell, LLC, 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.

About Me: I’m Emma McAdam. I’m a licensed Marriage and Family Therapist, and 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'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 1-800-273-TALK (8255) or your local emergency services.

Copyright Therapy in a Nutshell, LLC

Music licensed from www.Bensound.com or Artlist.io Images from Freepik.com (premium license), Pixabay, or Wikimedia commons

How to Process Your Emotions- Course Introduction/30 Depression and Anxiety Skills Course Jan 28, 2021

How to Process Your Emotions

Ready to change your life? Buy the full, ad-free Emotion Processing course now for only $147: https://courses.therapyinanutshell.com/emotion-processing?utm_campaign=Jan%2028,%202021&utm_medium=Description&utm_source=podcast

Invest in yourself! Use my link and check out the first chapter of any course for FREE! https://bit.ly/3qHLWvZ

When I talk about processing emotions, I mean we literally need to go through a process to regulate and resolve our emotions. In this video, you’re going to learn what emotion processing is, what gets in the way of it, and how you can work through your emotions so they don’t build up in a harmful way in your life.

Over the next 30 podcasts I’m going to teach you skills that help you process through not only feelings of anxiety and depression, but emotions in general. This is how to work through big, painful emotions. You could call this emotional intelligence or controlling or coping with your emotions, but it’s better than that. It’s actually resolving your emotions. Knowing how to process emotions is essential to living a happy life, to having healthy relationships, to being a good boss or friend or lover. Research shows over and over that these are the skills that help people live a good life, but most people have never even heard of them.

This course uses exercises, video, audio, quotes, visuals, narratives, short readings, workbook exercises, and links to extended resources. If you want to access all of these essential resources, ad-free, in one convenient location, you can buy the full course here: https://therapyinanutshell.teachable.com/p/emotion-processing

Don’t skip over these if you want the full benefits.

Looking for affordable online counseling? My sponsor, BetterHelp, connects you to a licensed professional for $65/week. Try it now for 10% off: https://betterhelp.com/therapyinanutshell

Learn more in one of my in-depth mental health courses: https://courses.therapyinanutshell.com/?utm_source=podcast&utm_medium=01282021

Support my mission on Patreon: https://www.patreon.com/therapyinanutshell

Sign up for my newsletter: https://www.therapynutshell.com

Check out my favorite self-help books: https://kit.co/TherapyinaNutshell/best-self-help-books

Therapy in a Nutshell, LLC, 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.

About Me: I’m Emma McAdam. I’m a licensed Marriage and Family Therapist, and 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'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 1-800-273-TALK (8255) or your local emergency services.

Copyright Therapy in a Nutshell, LLC

Music licensed from www.Bensound.com or Artlist.io

Images from Freepik.com (premium license), Pixabay, or Wikimedia commons

How to Set Better Goals With This One Shift in Thinking Jan 26, 2021

You can learn to set better goals. Most people don't realize it but they are accidentally setting negative goals and this just isn't how your brain works. If you want to set better goals, then you need to learn how to set positive goals. Setting positive goals is about focusing on the smallest possible steps to accomplishing what you DO want in your life instead of focusing on what you DON'T want in your life.

Looking for affordable online counseling? My sponsor BetterHelp connects you to a licensed professional for $65/week. Try it now for 10% off https://betterhelp.com/therapyinanuts...

Learn more in one of my in-depth mental health courses: https://courses.therapyinanutshell.com/?utm_source=podcast&utm_medium=01262021

Support my mission on Patreon: https://www.patreon.com/therapyinanut...

Sign up for my newsletter: https://www.therapynutshell.com

Check out my favorite self-help books: https://kit.co/TherapyinaNutshell/bes...

Therapy in a Nutshell, 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. 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 ---- Music licensed from www.Bensound.com or Artlist.io Images from Freepik.com (premium license), Pixabay, or Wikimedia commons

Fight Depression And Burnout in 2 Minutes a Day - 3 Good Things Activity Jan 21, 2021

You can fight depression and burnout in just a few minutes a day. Your brain is so much better at focusing on survival than it is at focusing on being happy, and it's because of this fact that your brain is constantly scanning for threats, trying to pick out or notice anything bad, dangerous, or negative instead of looking for the positive or dwelling on the good things that happen in your life. Your brain’s default setting is to keep you alive by really paying attention to anything threatening or dangerous. This focus on survival was imperative to our ancestors, but in today's world, if left unchecked, it can lead to stress, burnout, and depression. But I have good news. There is a simple way to combat this challenge of focusing on the negative, and to turn up the volume of the positive things in your life. In this video, I'll teach you how to fight burnout and feel happier.

Looking for affordable online counseling? My sponsor BetterHelp connects you to a licensed professional for $65/week. Try it now for 10% off https://betterhelp.com/therapyinanuts...

Learn more in one of my in-depth mental health courses: https://courses.therapyinanutshell.com/?utm_source=podcast&utm_medium=01212021

Support my mission on Patreon: https://www.patreon.com/therapyinanut...

Sign up for my newsletter: https://www.therapynutshell.com

Check out my favorite self-help books: https://kit.co/TherapyinaNutshell/bes...

Therapy in a Nutshell, 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. 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 ---- Music licensed from www.Bensound.com or Artlist.io Images from Freepik.com (premium license), Pixabay, or Wikimedia commons

Creating an Environment where Healing Mental Illness is Possible: A Treatment Team Approach Jan 19, 2021

In this video I’m going to talk about how you can create an environment where healing is possible and increase your chances of beating your mental illness. And while most people don’t have the opportunity to go to residential treatment if they need it, there is one thing that I’ve taken from my experience there that helps me be a better therapist now than I was before. And that’s taking a team approach to treatment.

Sign up for my newsletter: https://www.therapynutshell.com

Thanks BetterHelp for sponsoring the video: BetterHelp- Professional, Affordable Online Counseling starting at around $65 a week https://www.betterhelp.com/therapyina...

Learn more in one of my in-depth mental-health classes: https://courses.therapyinanutshell.com/?utm_source=podcast&utm_medium=01192021

Check Out My Favorite Books for Mental Health: https://kit.co/TherapyinaNutshell/bes...

Music licensed from www.Bensound.com or Artlist.io Images from Freepik.com (premium license), Pixabay, or Wikimedia commons

Therapy in a Nutshell, 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. 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

Change the World with One Skill: World Mental Health Day Find a Way #WithMe Jan 12, 2021

Hello everyone, Today is World Mental Health Day. Right now around a billion people experience a mental illness or a substance abuse disorder and depression is the leading cause of disability worldwide. But the solution sometimes seems overwhelming. So it’s needless to say that mental Illness is a big problem for many people.

And the causes are complex, from biology to experience to how we think and act, and in my opinion depression and anxiety are often caused by a lot of tiny little thoughts or behaviors that we don’t even notice, but over time these pile up. But the research is clear, most mental illness is treatable, we can change how we feel, we can improve mental health and fight depression and anxiety by changing how we think and changing how we act and seeking professional and medical support.

Sign up for my newsletter: https://www.therapynutshell.com

Thanks BetterHelp for sponsoring the video: BetterHelp- Professional, Affordable Online Counseling starting at around $65 a week https://www.betterhelp.com/therapyina...

Learn more in one of my in-depth mental health courses: https://courses.therapyinanutshell.com/?utm_source=podcast&utm_medium=01122021

Check Out My Favorite Books for Mental Health: https://kit.co/TherapyinaNutshell/bes...

Music licensed from www.Bensound.com or Artlist.io Images from Freepik.com (premium license), Pixabay, or Wikimedia commons Therapy in a Nutshell, 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.

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

How to Stop Worrying About the Future Jan 07, 2021

In this video you’re going to learn what to do when your brain just won’t shut up with all the worries about what’s going to happen in the future. I’m going to teach you one antidote for when you’re stuck ruminating on your fears, and I’ll teach you why you should never worry in your head.

A Little worry is ok. Worry serves a function. Beneficial worry prompts action, it can help us plan for the future by thinking through possible problems and their solutions. But compulsive worry makes us feel sick and freeze up When we imagine danger our body has the exact same physiological reaction as if there was real danger present. That’s why your body pumps out adrenaline when you’re safe at home watching a scary movie. And when we’re stuck in chronic worry, that can make us so anxious that we get sick or can’t function.

Looking for affordable online counseling? My sponsor BetterHelp connects you to a licensed professional for $65/week. Try it now for 10% off https://betterhelp.com/therapyinanutshell

Learn more in one of my in-depth mental health courses: https://courses.therapyinanutshell.com/?utm_source=podcast&utm_medium=01072021

Support my mission on Patreon: https://www.patreon.com/therapyinanutshell

Sign up for my newsletter: https://www.therapynutshell.com

Check out my favorite self-help books: https://kit.co/TherapyinaNutshell/best-self-help-books

Therapy in a Nutshell, 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.

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

Mental Filtering: Why you may only notice the Negative Jan 05, 2021

Mental filtering is the cognitive distortion where we only see one aspect of a situation, usually the negative side of it when it comes to depression or anxiety. You focus on the negative and disregard or filter out all the positive. You pick out a single negative detail and hyperfocus on this instead of everything else going on. If you can’t see anything positive, then your thoughts are lying to you. Mental filtering makes us more anxious, but anxiety makes us mental filter more- because anxiety attunes our brain to threats, making it so that we’re more likely to notice the bad. Mental filtering makes us more depressed, when we only notice the bad, life is depressing. But when we feel crappy, when we feel depressed, we’re more likely to mental filter.

Sign up for my Newsletter: https://www.therapynutshell.com

Thanks BetterHelp for sponsoring the video: BetterHelp- Professional, Affordable Online Counseling starting at around $65 a week https://www.betterhelp.com/therapyina...

Learn more in one of my in-depth mental-health courses: https://courses.therapyinanutshell.com/?utm_source=podcast&utm_medium=01052021

Check Out My Favorite Books for Mental Health: https://kit.co/TherapyinaNutshell/bes...

Music licensed from www.Bensound.com or Artlist.io Images from Freepik.com (premium license), Pixabay, or Wikimedia commons

Therapy in a Nutshell, 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. 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

How Loneliness Affects the Immune System Dec 29, 2020

Loneliness impacts the immune system, mental health, and physical health in dramatic ways. But you can counteract its effects through intentional human connection. Loneliness contributes to depression, anxiety, heart disease, a weakened immune system, cognitive decline, and other mental and physical health problems, but you can find ways to connect with others in a way that strengthens your physical health, even during coronavirus.

Looking for affordable online counseling? My sponsor, BetterHelp, connects you to a licensed professional for $65/week. Try it now for 10% off https://betterhelp.com/therapyinanuts...

Support my mission on Patreon: https://www.patreon.com/therapyinanut...

Learn more in one of my in-depth mental health courses: https://courses.therapyinanutshell.com/?utm_source=podcast&utm_medium=12292020

Sign up for my newsletter: www.therapynutshell.com Check out my favorite self-help books: https://kit.co/TherapyinaNutshell/bes...

Therapy in a Nutshell, 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. 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

Anxiety, Worries and What if’s-Rewiring Anxiety through Intentional Risk Assessment- Acceptable Risk Dec 28, 2020

So here’s another of the most common questions I get on my “Rewiring the Anxious Brain” video- People asked “What if the dog bites you?” Now in that video I was explaining how when you avoid something it makes your anxiety go up, and this is really harmful when you avoid something that feels dangerous, but is actually safe- like public speaking, taking a test, or asking for a raise. So I used the example of being afraid of dogs and then explained how gradual exposure can help you overcome that fear by gradually spending time with dogs. But of course, when making a video about anxiety, the anxious people watching the video are going to say- but how can I do that, what if the dog bites you? Many people with anxiety focus on the worst-case scenario, instead of focusing on the potential for growth and healing. And that’s because when your brain is in anxiety mode, it’s attuned to threats, it only notices and pays attention to the potential dangers around you. But dogs can actually be dangerous. So when you’re in anxiety mode the 1 in 1,000 chance of being bit by a family’s pet dog feels like a serious, immediate, most likely occurrence. In Anxiety mode our brain is going to assume the worst about so many things- “What if they all hate me?” “What if I get Covid from my groceries?” “What if the car swerves into my lane?” It’s so easy to get wrapped up in all the “What-ifs” that you completely lose sight of your goals. Like overcoming anxiety, or visiting your son who has a dog. But there are some practical steps you can take to manage your brilliantly anxious brain instead of letting anxiety run your life. First realize that your brain’s most natural job is to “prevent dying” to keep you from bad things happening. And unlike other mammals, that are mostly instinctual about these things, running from an immediate threat like a tiger, and then relaxing when the threat is gone. Our brain has the ability to imagine danger in the future, remember danger in the past, and that makes us feel like we’re in danger in the present moment. But just because our brain is really good at imagining dangers, doesn’t mean that avoiding those fears is the way for us to live a good, happy life. I think most people with anxiety can see how feeling anxious all the time and avoiding stuff is making their lives worse…

Thanks BetterHelp for sponsoring the video: BetterHelp: Professional, Affordable Online Counseling starting at around $65 a week https://www.betterhelp.com/therapyinanutshell

Learn more in one of my in-depth mental health courses: https://courses.therapyinanutshell.com/?utm_source=podcast&utm_medium=12282020

Support my mission on Patreon: https://www.patreon.com/therapyinanutshell

Sign up for my newsletter: https://www.therapynutshell.com

Check out my favorite self-help books: https://kit.co/TherapyinaNutshell/best-self-help-books

Therapy in a Nutshell, 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.

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

How to Get Motivated and Stay Motivated Dec 26, 2020

Knowing how to get motivated is really important. How to stay motivated is even more important There are tons of videos teaching tips and tricks and rah rah motivation, but in this video I’m going to teach you how your brain works so you understand the principle behind how to get motivated and how to stay motivated. You’re going to learn how dopamine- the neurotransmitter of reward and motivation works in your brain and 4 simple things you can do to get motivated and stay that way.

Looking for affordable online counseling? My sponsor, BetterHelp, connects you to a licensed professional for $65/week. Try it now for 10% off https://betterhelp.com/therapyinanutshell

Learn more in one of my in-depth mental health courses: https://courses.therapyinanutshell.com/?utm_source=podcast&utm_medium=12262020

Support my mission on Patreon: https://www.patreon.com/therapyinanutshell

Sign up for my newsletter: https://www.therapynutshell.com

Check out my favorite self-help books: https://kit.co/TherapyinaNutshell/best-self-help-books

Therapy in a Nutshell, 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.

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 ---- Music licensed from www.Bensound.com or Artlist.io Images from Freepik.com (premium license), Pixabay, or Wikimedia commons

Quick Coping Skill for Anxiety: Locus of Control Find a Way #WithMe Dec 22, 2020

Here’s a quick activity that you can do to cope with anxiety and restore a sense of safety and calm, I do it all the time with my clients in session and you can feel a noticeable difference almost immediately. This activity is short and simple, but it can really help decrease anxiety or better cope with anxiety. A big part of anxiety and stress is trying to figure out what you should be doing about certain problems. I mean that’s what worry is, right, it’s thinking about a problem over and over to see if you can find another option or another solution. Coping with Anxiety is all about understanding your locus of control, but the important part is that you draw it- because that does something to help the brain clarify and calm down more than just thinking. Sign up for my newsletter: https://www.therapynutshell.com Thanks BetterHelp for sponsoring the video: BetterHelp- Professional, Affordable Online Counseling starting at around $65 a week https://www.betterhelp.com/therapyina... Learn more in one of my in-depth mental-health courses: https://courses.therapyinanutshell.com/?utm_source=podcast&utm_medium=12222020 Check out my favorite books for mental health: https://kit.co/TherapyinaNutshell/bes... Music licensed from www.Bensound.com or Artlist.io Images from Freepik.com (premium license), Pixabay, or Wikimedia commons Therapy in a Nutshell, 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. 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

Seasonal Affective Disorder and Winter Blues- Treatment Options-Light Therapy for SAD Dec 21, 2020

Seasonal Affective Disorder is a type of depression that is associated with changes in the seasons. (It also has the clever acronym, SAD). Or it’s called the Winter Blues. These symptoms often start in the fall and persist into the winter. With Winter SAD people feel less energetic and more moody, with symptoms similar to depression. It can look like: Losing interest in activities you once enjoyed, feeling sluggish, tired, or low energy, having problems with sleep, feeling hopeless, weight gain, or appetite changes and specifically in the winter, cravings for more food, especially high carb food. Around 20 percent of Americans (That’s like 65 million people) experience seasonal affective disorder. Now this disorder impacts people who are closer to the poles, because the amount of sunlight varies more dramatically with the seasons there, than near the equator.

Looking for Affordable Online Counseling? My sponsor BetterHelp connects you to a licensed professional for $65/week. Try it now for 10% off https://betterhelp.com/therapyinanutshell

Learn more in one of my in-depth mental health courses: https://courses.therapyinanutshell.com/?utm_source=podcast&utm_medium=12212020

Support my mission on Patreon: https://www.patreon.com/therapyinanutshell

Sign up for my newsletter: https://www.therapynutshell.com

Check out my favorite self-help books: https://kit.co/TherapyinaNutshell/best-self-help-books

Therapy in a Nutshell, 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.

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

People Pleasing-Are you a People Pleaser? And How to Stop Being a People Pleaser Dec 17, 2020

People-pleasing is when you feel like you have to change yourself to be loved or accepted by others. People pleasing is especially common among women, but anyone could be a people pleaser. When you are stuck in people pleasing you may feel tired, overwhelmed, exhausted, or resentful. There are different types of people pleasers- the perky, the pouty, and the perplexed people pleaser. If you'd like to learn more about overcoming people pleasing and perfectionism, check out Carly's online course: https://therapyinanutshell.teachable.com/p/ppp

Thanks BetterHelp for sponsoring the video: BetterHelp- Professional, Affordable Online Counseling starting at around $65 a week https://www.betterhelp.com/therapyinanutshell

Learn more in one of my in-depth mental health courses: https://courses.therapyinanutshell.com/?utm_source=podcast&utm_medium=12172020

Support my mission on Patreon: https://www.patreon.com/therapyinanutshell

Sign up for my newsletter: https://www.therapynutshell.com

Check out my favorite self-help books: https://kit.co/TherapyinaNutshell/best-self-help-books

Therapy in a Nutshell, 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. 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 ---- Music licensed from www.Bensound.com or Artlist.io Images from Freepik.com (premium license), Pixabay, or Wikimedia commons

Can You Be Successful if you Experience Mental Illness? OCD, John Green and Turtles all the Way Down Dec 15, 2020

Can you be successful with OCD? John Green is the famous bestselling author of "The fault in our stars" "Looking for Alaska" and "Turtles all the way down. He's successful, smart, deep, and he also has OCD. John Green's book "Turtles all the way down" is a fictional book about a girl who has OCD- Obsessive-compulsive disorder- and how she deals with life.

Sign up for my newsletter: www.therapynutshell.com

Thanks to BetterHelp for sponsoring the video: BetterHelp- Professional, affordable, online Counseling starting at around $65 a week https://betterhelp.com/therapyinanuts...

Learn more in one of my in-depth mental-health courses: https://courses.therapyinanutshell.com/?utm_source=podcast&utm_medium=12152020

Check out my favorite books for mental health: https://kit.co/TherapyinaNutshell/bes...

Music licensed from www.Bensound.com or Artlist.io Images from Freepik.com (premium license), Pixabay, or Wikimedia commons

Therapy in a Nutshell, 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. 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

Anxious but you don’t know why? Dec 08, 2020

In part 3 of Rewiring the Anxious Brain, I talk about what to do when you don't know why you're anxious but you don't know why. After making my video on the Anxiety cycle and how to rewire your brain to be less anxious, I got a lot of questions, but one of the most common ones was "I don't know why I'm anxious" What do I do about that? In this video, I discuss 2 reasons why you might be anxious and you don't know why, and what you can do about anxiety. I discuss the principle of neuroplasticity and how you can actually rewire your brain to be less anxious. Looking for affordable online counseling? My sponsor, BetterHelp, connects you to a licensed professional for $65/week. Try it now for 10% off https://betterhelp.com/therapyinanuts... Support my mission on Patreon: https://www.patreon.com/therapyinanut... Learn more in one of my in-depth mental health courses: https://courses.therapyinanutshell.com/?utm_source=podcast&utm_medium=12082020 Sign up for my newsletter: www.therapynutshell.com Therapy in a Nutshell, 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. 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 ---- Music licensed from www.Bensound.com or Artlist.io Images from Freepik.com (premium license), Pixabay, or Wikimedia commons Images from wsj.com, thedailytexan,

Escaping the Anxiety/Burnout/Depression Cycle Dec 01, 2020

I’m currently working with a couple of clients who all get stuck in this pattern of anxiety, and then they try to keep super busy to avoid feeling anxious, and then they burn out and end up depressed. I’ve seen this pattern in my family and in a lot of my clients, so from what I can tell it’s a pretty common way that anxiety turns into depression. In this video, you’re going to learn how to identify and replace this pattern with a more helpful, sustainable approach. So let’s take a look at each of those stages.

Thanks BetterHelp for sponsoring the video: Looking for affordable online counseling? My sponsor, BetterHelp, connects you to a licensed professional for $65/week. Try it now for 10% off https://betterhelp.com/therapyinanuts...

Support my mission on Patreon: https://www.patreon.com/therapyinanut...

Learn more in one of my in-depth mental health courses: https://courses.therapyinanutshell.com/?utm_source=podcast&utm_medium=12012020

Sign up for my newsletter: www.therapynutshell.com

Therapy in a Nutshell, 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. 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 ---- Music licensed from www.Bensound.com or Artlist.io Images from Freepik.com (premium license), Pixabay, or Wikimedia commons Images from wsj.com, thedailytexan

The Healing Power of Gratitude to Change the Brain Nov 26, 2020

Thanks BetterHelp for sponsoring the video: BetterHelp- Professional, Affordable Online Counseling starting at around $65 a week https://www.betterhelp.com/therapyinanutshell

Gratitude helps with anxiety by interrupting the cycle of constantly scanning for dangers. When we are in fear or scarcity mode, our brain turns on the FFF response, but when we think of gratitude, research shows that the hippocampus and amygdala are activated, these parts of the brain aid in emotion regulation and can help turn on that feeling of safety, contentment, and calm. That feeling of abundance. Basically gratitude practice is a way to regulate the autonomic nervous system, gratitude can turn on that parasympathetic response and reduce stress hormones like cortisol. When we regulate the nervous system, that has a big impact on reducing the symptoms of depression and anxiety.

Learn more in one of my in-depth mental-health courses: https://courses.therapyinanutshell.com/?utm_source=podcast&utm_medium=11262020

Sign up for my newsletter: https://www.therapynutshell.com

Check out my favorite books for mental health: https://www.therapynutshell.com/post/my-favorite-self-help-books

Music licensed from www.Bensound.com or Artlist.io Images from Freepik.com (premium license), Pixabay, or Wikimedia commons Therapy in a Nutshell, 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. 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

Perception Creates Your Reality- Change How You Feel about People with this Relationship Skill Nov 24, 2020

Your perception creates your reality. You can actually change how you feel about people by intentionally deciding to change your perception of them. In this video from my Relationship skills Course, I teach how you can fall back in love by changing your perception of another person, helping you feel more warmly towards them.

Take my Relationship Skills course now for $147: https://courses.therapyinanutshell.com/relationship-skills?utm_campaign=Nov%2024,%202020&utm_medium=Description&utm_source=podcast

Sign up for my Newsletter: www.therapynutshell.com

Thanks to BetterHelp for sponsoring the video: BetterHelp- Professional, Affordable Online Counseling starting at around $65 a week https://betterhelp.com/therapyinanuts...

Learn more in one of my in-depth mental-health courses: https://courses.therapyinanutshell.com/?utm_source=podcast&utm_medium=11242020

Music licensed from www.Bensound.com or Artlist.io Images from Freepik.com (premium license), Pixabay, or Wikimedia commons

Therapy in a Nutshell, 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. 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

Neuroplasticity, Anxiety, Tinnitus and Vertigo-Extended Interview with Joey Remenyi Nov 23, 2020

Joey Remenyi is a vestibular audiologist, neuroplasticity specialist, and yoga enthusiast, she teaches people how to heal from vertigo and tinnitus by teaching them to lean into their bodily sensations with self-compassion, gentleness, and openness.

This is the full interview covering neuroplasticity, anxiety, tinnitus and vertigo.

You can learn more about her and her program here: https://www.seekingbalance.com.au/

Thanks BetterHelp for sponsoring the video. BetterHelp: Professional, affordable online counseling starting at around $65 a week: https://www.betterhelp.com/therapyinanutshell

Learn more in one of my in-depth mental health courses: https://courses.therapyinanutshell.com/?utm_source=podcast&utm_medium=11232020

Support my mission on Patreon: https://www.patreon.com/therapyinanutshell

Sign up for my newsletter: https://www.therapyinanutshell.com?utm_medium=YTDescription&utm_source=podcast

Check out my favorite self-help books: https://kit.co/TherapyinaNutshell/best-self-help-books

Therapy in a Nutshell, LLC, 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. About Me: I’m Emma McAdam. I’m a licensed Marriage and Family Therapist, and 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'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 1-800-273-TALK (8255) or your local emergency services. Copyright Therapy in a Nutshell, LLC ---- Music licensed from www.Bensound.com or Artlist.io Images from Freepik.com (premium license), Pixabay, or Wikimedia commons

Coming to Peace with Uncomfortable Sensations like Anxiety, Vertigo, and Tinnitus- With Joey Remenyi Nov 23, 2020

Joey Remenyi is a vestibular audiologist, neuroplasticity specialist, and yoga enthusiast, she teaches people how to heal from vertigo and tinnitus by teaching them to lean into their bodily sensations with self-compassion, gentleness, and openness.

You can learn more about her and her program here: https://www.seekingbalance.com.au/

Thanks BetterHelp for sponsoring the video. BetterHelp: Professional, affordable online counseling starting at around $65 a week: https://www.betterhelp.com/therapyinanutshell

Learn more in one of my in-depth mental health courses: https://courses.therapyinanutshell.com/?utm_source=podcast&utm_medium=11232020

Support my mission on Patreon: https://www.patreon.com/therapyinanutshell

Sign up for my newsletter: https://www.therapyinanutshell.com?utm_medium=YTDescription&utm_source=podcast

Check out my favorite self-help books: https://kit.co/TherapyinaNutshell/best-self-help-books

Therapy in a Nutshell, LLC, 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. About Me: I’m Emma McAdam. I’m a licensed Marriage and Family Therapist, and 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'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 1-800-273-TALK (8255) or your local emergency services. Copyright Therapy in a Nutshell, LLC

Music licensed from www.Bensound.com or Artlist.io Images from Freepik.com (premium license), Pixabay, or Wikimedia commons

Turn off Anxiety in your Nervous System: Four Ways to Turn on the Parasympathetic Response Nov 19, 2020

Your brilliant, wise, beautiful body and has a counterbalancing force to combat stress and anxiety called the parasympathetic response. That's Para as in Parachute. And this is the body's natural way of slowing down and creating a sense of calm and safety. So it works like this, If your brain thinks you're in a dangerous situation, your body triggers Flight, Fight, Freeze response. But, when the dangerous situation is resolved and your brain knows you're safe, your body then triggers this parasympathetic response, which is also sometimes called rest and digest. It’s called this because, as your body starts to relax and transitions from that Fight, Flight Freeze response, other systems in your body which had temporarily been switched off, like digestion, come back online and start functioning normally again. Your breathing automatically slows down, your immune system turns back on, and you’re able to relax, calm down, and your body has time to heal.

Sign up for my newsletter: https://www.therapynutshell.com

Thanks BetterHelp for sponsoring the video: BetterHelp- Professional, Affordable Online Counseling starting at around $65 a week https://www.betterhelp.com/therapyinanutshell

Learn more in one of my in-depth mental-health courses: https://courses.therapyinanutshell.com/?utm_source=podcast&utm_medium=11192020

Check out my favorite books for mental health: https://www.therapynutshell.com/post/my-favorite-self-help-books

Music licensed from www.Bensound.com or Artlist.io Images from Freepik.com (premium license), Pixabay, or Wikimedia commons Therapy in a Nutshell, 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. 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

Overcoming Negative Self Talk-How You Think Changes How You Feel - With Nick Wignall Nov 10, 2020

How we talk to ourselves changes how we feel. Self-talk, especially negative self-talk can have a huge impact on our emotions and can impact your depression or anxiety. In this episode of Therapy in a Nutshell, I interview Nick Wignall to learn more about different styles of self talk and how you can overcome rigid or negative self talk through curiosity and compassion.

Sign up for my newsletter: https://www.therapynutshell.com

Thanks BetterHelp for sponsoring the video: BetterHelp- Professional, Affordable Online Counseling starting at around $65 a week https://www.betterhelp.com/therapyinanutshell

Learn more in one of my in-depth mental-health courses: https://courses.therapyinanutshell.com/?utm_source=podcast&utm_medium=11102020

Check out my favorite books for mental health: https://www.therapynutshell.com/post/my-favorite-self-help-books

Music licensed from www.Bensound.com or Artlist.io Images from Freepik.com (premium license), Pixabay, or Wikimedia commons

Therapy in a Nutshell, 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. 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

How to Be Assertive Nov 10, 2020

Assertive communication is essential for good relationships, and to feel good about yourself. But many people don't know how to be assertive. They use other, less helpful communication styles. Being assertive means expressing your thoughts, feelings, and needs in an open and respectful way. It means standing up for yourself and respecting others. Assertiveness is crucial for a good relationship, and it builds self-esteem - because when you’re being more truthful to your values, beliefs, and opinions, you have more integrity. You’re more honest with yourself both inwardly and outwardly.

Learn more in my 30 Skills for Better Relationships course: https://courses.therapyinanutshell.com/relationship-skills?utm_campaign=Nov%2010,%202020&utm_medium=Description&utm_source=podcast

Thanks BetterHelp for sponsoring the video: BetterHelp-where you can get professional, affordable counseling online for around $65 a week, 10% off with this link: https://betterhelp.com/therapyinanuts...

Sign up for my newsletter: www.therapynutshell.com

Learn more in one of my in-depth mental-health courses: https://courses.therapyinanutshell.com/?utm_source=podcast&utm_medium=11102020

Therapy in a Nutshell, 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. 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

Natural Treatment for Depression- Light Therapy for Depression and Seasonal Affective Disorder Nov 05, 2020

In this episode, I’m going to teach you how light impacts your brain and influences your mood and how you can use Light Therapy as a Natural, non-medicinal way to treat seasonal depression (aka winter blues or S.A.D). And, how rigorous research has shown that light therapy can be as effective as antidepressant medication at treating non-seasonal depression. Check out Bright Light Therapy Lamps at Carex:

There are many natural options to treat depression, and many doctors and aren’t aware of the benefits of light therapy or their first go-to treatment is trying an antidepressant medication. And antidepressants are a valid form of treatment, with lots of research behind them, but they do come with side effects. One of the best things about Light therapy is that it has very few side effects, and that’s it’s also an effective way to treat seasonal and non-seasonal depression. If you think this may be a good option for you, speak with your doctor.

Learn more in one of my in-depth mental health courses: https://courses.therapyinanutshell.com/?utm_source=podcast&utm_medium=11052020

Sign up for my newsletter: https://www.therapyinanutshell.com?utm_medium=YTDescription&utm_source=podcast

Thanks BetterHelp for sponsoring the video. BetterHelp: Professional, affordable online counseling starting at around $65 a week: https://www.betterhelp.com/therapyinanutshell

Check out my favorite books for mental health: https://kit.co/TherapyinaNutshell/best-self-help-books

Music licensed from www.Bensound.com or Artlist.io Images from Freepik.com (premium license), Pixabay, or Wikimedia commons

Therapy in a Nutshell, LLC, 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.

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 1-800-273-TALK (8255) or your local emergency services. Copyright Therapy in a Nutshell, LLC

Music licensed from www.Bensound.com or Artlist.io Images from Freepik.com (premium license), Pixabay, or Wikimedia commons

3 Minute Stress Management Oct 24, 2020

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.

Thanks BetterHelp for sponsoring the video: https://betterhelp.com/therapyinanuts...

Sign up for my newsletter: www.therapynutshell.com

Learn more in one of my in-depth mental health courses: https://courses.therapyinanutshell.com/?utm_source=podcast&utm_medium=10242020

Check out my favorite books for mental health: https://kit.co/TherapyinaNutshell/best-self-help-books

Music licensed from www.Bensound.com or Artlist.io Images from Freepik.com (premium license), Pixabay, or Wikimedia commons

Therapy in a Nutshell, LLC, 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 1-800-273-TALK (8255) or your local emergency services. Copyright Therapy in a Nutshell, LLC

Music licensed from www.Bensound.com or Artlist.io Images from Freepik.com (premium license), Pixabay, or Wikimedia commons

Facing Fear of Death- 4 Skills for Anxiety and Fear of Death and Dying Sep 11, 2020

Are you afraid of dying? Does thinking about death or dying make you so anxious that you avoid any and all aspects of it? Or do distressing thoughts about death bother you? Or are you just in complete denial, trying to pretend that it won’t happen?

In this episode we’re going to talk about four psychological skills for facing a fear of death, the anxiety around death, and some strategies that may be helpful for you. And I’ll tell you why I once took a bunch of depressed teenagers to a cemetery.

*If you’re thinking about suicide, this video may not be for you.

In one way, a fear of death can serve a function: to help us avoid things that might kill us. A healthy and functional fear of death can help us make safer choices and choose to live a better life. Suicide is an act that harms others. It’s not the way you want to leave the world. So if you’re feeling suicidal, perhaps instead of watching this video, reach out to someone who can help you or learn some new skills to work through emotions. You could check out my anxiety skills or grounding skills playlist, for example. A dysfunctional fear of death, on the other hand, can lead to avoidance behaviors that make us feel worse, lead to higher anxiety, and prevent us from living life the way we would choose. So these things are what we’re going to address today.

Looking for affordable online counseling? My sponsor, BetterHelp, connects you to a licensed professional for $65/week. Try it now for 10% off: https://betterhelp.com/therapyinanutshell

Support my mission on Patreon: https://www.patreon.com/therapyinanutshell

Check out my favorite self-help books: https://kit.co/TherapyinaNutshell/best-self-help-books

Learn more in one of my in-depth mental health courses: https://courses.therapyinanutshell.com/?utm_source=podcast&utm_medium=09112020

Sign up for my newsletter: www.therapynutshell.com

Therapy in a Nutshell, LLC, 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 1-800-273-TALK (8255) or your local emergency services. Copyright Therapy in a Nutshell, LLC ---- Music licensed from www.Bensound.com or Artlist.io Images from Freepik.com (premium license), Pixabay, or Wikimedia commons

Music licensed from www.Bensound.com or Artlist.io Images from Freepik.com (premium license), Pixabay, or Wikimedia commons Images from wsj.com, thedailytexan,

All-or-Nothing Thinking: A Cognitive Distortion That Leads to Depression Sep 11, 2020

All-or-nothing thinking is a cognitive distortion that can make you depressed because it convinces you that if you’ve messed up, it’s pointless to keep trying. Many people struggle with these types of thoughts, but you don't have to struggle with them forever. Learn how you can overcome this type of thinking and view yourself and your life in a more positive way.

Thanks BetterHelp for sponsoring the video. BetterHelp: Professional, affordable online counseling starting at around $65 a week: https://www.betterhelp.com/therapyinanutshell

Learn more in one of my in-depth mental health courses: https://courses.therapyinanutshell.com/?utm_source=podcast&utm_medium=09112020

Support my mission on Patreon: https://www.patreon.com/therapyinanutshell

Sign up for my newsletter: https://www.therapyinanutshell.com?utm_medium=YTDescription&utm_source=YouTube

Check out my favorite self-help books: https://kit.co/TherapyinaNutshell/best-self-help-books

Therapy in a Nutshell, LLC, 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 1-800-273-TALK (8255) or your local emergency services. Copyright Therapy in a Nutshell, LLC

Music licensed from www.Bensound.com or Artlist.io Images from Freepik.com (premium license), Pixabay, or Wikimedia commons

Sensory Coping Skills- Using your Body to Cope with and Calm Big Emotions Aug 04, 2020

Get the course: Coping Skills and Self-Care for Mental Health https://courses.therapyinanutshell.com/coping-skills-and-self-care-for-mental-health?utm_campaign=Aug%2004,%202022&utm_medium=Description&utm_source=podcast

Coping skills are essential to managing big emotions without doing something stupid, but it can be hard to calm yourself down when your brain isn't working very well. Sensory coping skills are essential to soothing the body to calm the mind.

Looking for affordable online counseling? My sponsor, BetterHelp, connects you to a licensed professional for $65/week. Try it now for 10% off: https://betterhelp.com/therapyinanutshell

Learn more in one of my in-depth mental health courses: https://courses.therapyinanutshell.com/?utm_source=podcast&utm_medium=08042020

Support my mission on Patreon: https://www.patreon.com/therapyinanutshell

Sign up for my newsletter: https://www.therapynutshell.com?utm_medium=YTDescription&utm_source=podcast

Check out my favorite self-help books: https://kit.co/TherapyinaNutshell/best-self-help-books

Therapy in a Nutshell, LLC, 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 1-800-273-TALK (8255) or your local emergency services. Copyright Therapy in a Nutshell, LLC

Music licensed from www.Bensound.com or Artlist.io Images from Freepik.com (premium license), Pixabay, or Wikimedia commons

Why Self-Esteem Backfires Jul 27, 2020

I’m going to be honest, I don’t really care for the self-esteem movement. The basic idea is to spend time every day saying nice things to yourself or to make lists of all of your good attributes. Now I do think that how we treat ourselves really matters and that we should be honest about both our strengths and weaknesses, but I’ve seen self-esteem get badly turned into fake accomplishments and medals or prideful comparisons or simply practices that don’t work. For example, it just never worked for me to look in the mirror and say nice things to myself. It just didn’t answer the question I was asking, which was "How can I know if I’m living well?" So in this video, I’m going to talk about four sources of self-esteem that will always let you down and one approach to thinking about yourself that has actually helped me become more at peace.

Thanks to BetterHelp for sponsoring the video. BetterHelp: Professional, affordable online counseling starting at around $65 a week: https://www.betterhelp.com/therapyinanutshell

Learn more in one of my in-depth mental health courses: https://courses.therapyinanutshell.com/?utm_source=podcast&utm_medium=07272020

Support my mission on Patreon: https://www.patreon.com/therapyinanutshell

Sign up for my newsletter: https://www.therapyinanutshell.com?utm_medium=YTDescription&utm_source=podcast

Check out my favorite self-help books: https://kit.co/TherapyinaNutshell/best-self-help-books

Therapy in a Nutshell, LLC, 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 1-800-273-TALK (8255) or your local emergency services. Copyright Therapy in a Nutshell, LLC

Music licensed from www.Bensound.com or Artlist.io Images from Freepik.com (premium license), Pixabay, or Wikimedia commons

Coronavirus Anxiety and Your Ancient Brain Jul 21, 2020

News anxiety is pretty intense right now, but there are some things you can do about it. Learn to take control of your news habits, solve physical problems, and take reasonable precautions. All of this can help ease news anxiety.

Looking for affordable online counseling? My sponsor, BetterHelp, connects you to a licensed professional for $65/week. Try it now for 10% off: https://betterhelp.com/therapyinanutshell

Learn more in one of my in-depth mental health courses: https://courses.therapyinanutshell.com/?utm_source=podcast&utm_medium=07212020

Support my mission on Patreon: https://www.patreon.com/therapyinanutshell

Sign up for my newsletter: https://www.therapyinanutshell.com?utm_medium=YTDescription&utm_source=podcast

Check out my favorite self-help books: https://kit.co/TherapyinaNutshell/best-self-help-books

Therapy in a Nutshell, LLC, 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 1-800-273-TALK (8255) or your local emergency services. Copyright Therapy in a Nutshell, LLC

Music licensed from www.Bensound.com or Artlist.io Images from Freepik.com (premium license), Pixabay, or Wikimedia commons

Sleep Hygiene: Train your Brain to Fall Asleep and Sleep Better Jul 14, 2020

Sleep hygiene is an essential mental health skill. When my clients come in for treatment for some of their challenges like depression, anxiety, or relational problems, one of the most common associated problems that they have is difficulty sleeping. This shows up as having a hard time falling asleep, staying asleep, or just feeling tired all the time. Getting enough quality sleep can make your brain function much better. You’ll be better at solving problems and feel more self-control.

In this video we’re going to talk about how to train your brain to sleep well. This is called sleep hygiene Sleep is essential for good mental health. Lack of sleep can actually cause mental illness. Research is showing that one of the most effective ways to treat depression is by helping people improve the quality and quantity of their sleep. One study of people with depression found that after resolving their insomnia, 87 percent of them experienced major improvements in their depression, and their depression symptoms disappeared after eight weeks of good sleep. https://www.nytimes.com/2013/11/19/health/treating-insomnia-to-heal-depression.html So how do we improve our ability to get sleep? We can train our brains to sleep better. Sleep hygiene means going through a routine that trains your body to know when to sleep. Like a muscle that strengthens with practice, sleeping well is a skill we can develop. Here are some essential skills to develop better sleep.

Looking for affordable online counseling? My sponsor, BetterHelp, connects you to a licensed professional for $65/week. Try it now for 10% off: https://betterhelp.com/therapyinanutshell

Learn more in one of my in-depth mental health courses: https://courses.therapyinanutshell.com/?utm_source=podcast&utm_medium=07142020

Support my mission on Patreon: https://www.patreon.com/therapyinanutshell

Sign up for my newsletter: https://www.therapyinanutshell.com?utm_medium=YTDescription&utm_source=podcast

Check out my favorite self-help books: https://kit.co/TherapyinaNutshell/best-self-help-books

Therapy in a Nutshell, LLC, 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 1-800-273-TALK (8255) or your local emergency services.

Copyright Therapy in a Nutshell, LLC

Music licensed from www.Bensound.com or Artlist.io Images from Freepik.com (premium license), Pixabay, or Wikimedia commons

Daily Habits to Prevent Depression During Stressful Times Jul 07, 2020

Stress, anxiety, coronavirus, and social isolation can all contribute to depression, but you can prevent depression during stressful times by using daily habits that promote mental health.

Looking for affordable online counseling? My sponsor, BetterHelp, connects you to a licensed professional for $65/week. Try it now for 10% off: https://betterhelp.com/therapyinanutshell

Learn more in one of my in-depth mental health courses: https://courses.therapyinanutshell.com/?utm_source=podcast&utm_medium=07072020

Support my mission on Patreon: https://www.patreon.com/therapyinanutshell

Sign up for my newsletter: https://www.therapyinanutshell.com?utm_medium=YTDescription&utm_source=podcast

Check out my favorite self-help books: https://kit.co/TherapyinaNutshell/best-self-help-books

Therapy in a Nutshell, LLC, 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 1-800-273-TALK (8255) or your local emergency services.

Copyright Therapy in a Nutshell, LLC

Music licensed from www.Bensound.com or Artlist.io Images from Freepik.com (premium license), Pixabay, or Wikimedia commons

Catastrophizing-How to Stop Making Yourself Depressed and Anxious (Thinking Error) Skill #6 Jun 30, 2020

Get the course: Change Your Brain-Neuroplasticity and Mental Health https://courses.therapyinanutshell.com/change-your-brain?utm_campaign=Jun%2030,%202020&utm_medium=Description&utm_source=podcast

Catastrophizing is a thinking error (aka cognitive distortion) that makes you anxious, depressed, and unmotivated. In this video, I explain what catastrophizing is, how to stop, and what to do instead.

Looking for affordable online counseling? My sponsor, BetterHelp, connects you to a licensed professional for $65/week. Try it now for 10% off: https://betterhelp.com/therapyinanutshell

Learn more in one of my in-depth mental health courses: https://courses.therapyinanutshell.com/?utm_source=podcast&utm_medium=06302020

Support my mission on Patreon: https://www.patreon.com/therapyinanutshell

Sign up for my newsletter: https://www.therapynutshell.com?utm_medium=YTDescription&utm_source=podcast

Check out my favorite self-help books: https://kit.co/TherapyinaNutshell/best-self-help-books

Therapy in a Nutshell, LLC, 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 1-800-273-TALK (8255) or your local emergency services.

Copyright Therapy in a Nutshell, LLC

Music licensed from www.Bensound.com or Artlist.io Images from Freepik.com (premium license), Pixabay, or Wikimedia commons

Prevent Teen Suicide: How to Talk With Your Teen After a Peer’s Suicide or Death at Their School Jun 23, 2020

Preventing teen suicide is important, but youth are at higher risk for suicide when there have been recent suicides in their community, especially if they have a history of depression, self-harm, or suicidal thoughts. Learn how you can talk to your child about suicide after the suicide of a peer. If you believe your child is at risk for suicide, reach out for professional support immediately. You can contact a licensed therapist or take your child to the hospital or call 911.

Thanks to BetterHelp for sponsoring the video. BetterHelp: Professional, affordable online counseling starting at around $65 a week: https://www.betterhelp.com/therapyinanutshell

Learn more in one of my in-depth mental health courses: https://courses.therapyinanutshell.com/?utm_source=podcast&utm_medium=06232020

Support my mission on Patreon: https://www.patreon.com/therapyinanutshell

Sign up for my newsletter: https://www.therapyinanutshell.com?utm_medium=YTDescription&utm_source=podcast

Check out my favorite self-help books: https://kit.co/TherapyinaNutshell/best-self-help-books

Therapy in a Nutshell, LLC, 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 1-800-273-TALK (8255) or your local emergency services.

Copyright Therapy in a Nutshell, LLC

Music licensed from www.Bensound.com or Artlist.io Images from Freepik.com (premium license), Pixabay, or Wikimedia commons

4 Habits of Joy-Filled Marriage Book Review: How to Improve Your Marriage in 15 Minutes a Day Jun 16, 2020

Keeping your marriage happy can be hard. And while many people want to learn communication skills to improve their marriage, that can only go so far. The real skills that make marriage better are skills that help you have more joy more often. In their book, The 4 Habits of Joy-Filled Marriages: How 15 Minutes a Day Will Help You Stay in Love, the authors Chris Coursey and Marcus Warner teach essential skills and habits to have a better relationship, more joy, and more love in your marriage.

Buy The 4 Habits of Joy-Filled Marriages: https://amzn.to/2UiViks (not a sponsor but an affiliate link)

Looking for affordable online counseling? My sponsor, BetterHelp, connects you to a licensed professional for $65/week. Try it now for 10% off: https://betterhelp.com/therapyinanutshell

Learn more in one of my in-depth mental health courses: https://courses.therapyinanutshell.com/?utm_source=podcast&utm_medium=06162020

Support my mission on Patreon: https://www.patreon.com/therapyinanutshell

Sign up for my newsletter: https://www.therapyinanutshell.com?utm_medium=YTDescription&utm_source=podcast

Check out my favorite self-help books: https://kit.co/TherapyinaNutshell/best-self-help-books

Therapy in a Nutshell, LLC, 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 1-800-273-TALK (8255) or your local emergency services.

Copyright Therapy in a Nutshell, LLC

Music licensed from www.Bensound.com or Artlist.io Images from Freepik.com (premium license), Pixabay, or Wikimedia commons

Healing the Nervous System from Trauma- Somatic Experiencing Jun 09, 2020

I review the book Moving Beyond Trauma by Ilene Smith, which teaches about using somatic experiencing to heal the nervous system from trauma.

Buy Moving Beyond Trauma by Ilene Smith here: https://amzn.to/33FS7HG

Not a sponsor, but I do get a few cents in affiliate links.

Thanks to BetterHelp for sponsoring the video: BetterHelp: Professional, affordable online counseling starting at around $65 a week: https://www.betterhelp.com/therapyinanutshell

Learn more in one of my in-depth mental health courses: https://courses.therapyinanutshell.com/?utm_source=podcast&utm_medium=06092020

Support my mission on Patreon: https://www.patreon.com/therapyinanutshell

Sign up for my newsletter: https://www.therapyinanutshell.com?utm_medium=YTDescription&utm_source=podcast

Check out my favorite self-help books: https://kit.co/TherapyinaNutshell/best-self-help-books

Therapy in a Nutshell, LLC, 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 1-800-273-TALK (8255) or your local emergency services.

Copyright Therapy in a Nutshell, LLC

Music licensed from www.Bensound.com or Artlist.io Images from Freepik.com (premium license), Pixabay, or Wikimedia commons

COVID-19 Therapy Session Managing Fear and Anxiety: A Therapist’s Advice With Monica Blume Jun 02, 2020

So many people are anxious and worried about COVID-19, and for good reason: it's disrupting our lives and harming the economy - and it's quite dangerous. In this little therapy session, we talk about Monica's approach to fear, worry, and anxiety, and her essential advice on the topic.

Looking for affordable online counseling? My sponsor, BetterHelp, connects you to a licensed professional for $65/week. Try it now for 10% off: https://betterhelp.com/therapyinanutshell

Learn more in one of my in-depth mental health courses: https://courses.therapyinanutshell.com/?utm_source=podcast&utm_medium=06022020

Support my mission on Patreon: https://www.patreon.com/therapyinanutshell

Sign up for my newsletter: https://www.therapyinanutshell.com?utm_medium=YTDescription&utm_source=podcast

Check out my favorite self-help books: https://kit.co/TherapyinaNutshell/best-self-help-books

Therapy in a Nutshell, LLC, 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 1-800-273-TALK (8255) or your local emergency services.

Copyright Therapy in a Nutshell, LLC

Music licensed from www.Bensound.com or Artlist.io Images from Freepik.com (premium license), Pixabay, or Wikimedia commons

What is Mental Health? with Melissa Barry from ConsciousMatters May 26, 2020

In this episode I talk with Melissa Barry from the Conscious Matters podcast. We explore what a healthy mind is, and how to take care of it, especially during the the current COVID-19 pandemic.

Check out the Conscious Matters podcast: https://podcasts.apple.com/fr/podcast/conscious-matters-podcast/id1490175088

Looking for affordable online counseling? My sponsor, BetterHelp, connects you to a licensed professional for $65/week. Try it now for 10% off: https://betterhelp.com/therapyinanutshell

Learn more in one of my in-depth mental health courses: https://courses.therapyinanutshell.com/?utm_source=podcast&utm_medium=05262020

Support my mission on Patreon: https://www.patreon.com/therapyinanutshell

Sign up for my newsletter: https://www.therapyinanutshell.com?utm_medium=YTDescription&utm_source=podcast

Check out my favorite self-help books: https://kit.co/TherapyinaNutshell/best-self-help-books

Therapy in a Nutshell, LLC, 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 1-800-273-TALK (8255) or your local emergency services.

Our TOPPODCAST Picks

Follow Us

Stay Connected

Related Podcasts

Links

Stay Connected