Therapy in a Nutshell (Therapy in a Nutshell -Emma McAdam)

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

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...

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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

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

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

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

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

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.

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

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

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 

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

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

Learn the skills to regulate your emotions, join the membership: https://courses.therapyinanutshell.com/membership

Check out Anna's channel here: https://www.youtube.com/channel/UCCZlDCbFTqHkzV_rUP4V5bg

In this episode, we delve into the concept of complex PTSD and how dysregulation plays a key role in its manifestation. Highlighting the groundbreaking work by James Pennebaker, a psychology professor, we discuss a study where participants wrote about their traumatic experiences for 15 minutes over four days, resulting in significant emotional and physiological improvements. Additionally, we explore the neurobiological impact of early trauma and its effects on processing thoughts and feelings. The episode emphasizes the therapeutic benefits of writing in regulating the nervous system and emotional well-being.

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

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

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 

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

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

Learn the skills to regulate your emotions, join the membership: https://courses.therapyinanutshell.com/membership

Morning depression is a common experience where symptoms of depression, such as fatigue, hopelessness, brain fog, and difficulty getting out of bed, are at their worst upon waking. This is largely influenced by biological factors, including the cortisol awakening response, where stress hormones spike in the morning, causing a sense of overwhelm or shutdown. Misalignment of the circadian rhythm, due to genetics, sleep disorders, or inconsistent schedules, can exacerbate these symptoms. Additional contributors include inflammation, which peaks for some people in the morning, and underlying conditions like sleep deprivation, insomnia, or physical illnesses such as low thyroid function or anemia.

Treatment focuses on resetting the circadian rhythm and managing cortisol through light therapy, melatonin microdosing, consistent sleep hygiene, and gradually building a positive morning routine. Simple actions like taking one step out of bed, drinking water, or practicing gratitude can help counteract the depressive freeze response. Talk therapy and medication, particularly SNRIs, can also provide significant relief. By addressing these biological and behavioral factors, individuals can create mornings that feel manageable and even uplifting. Small changes, taken one step at a time, can lead to meaningful improvements.

Check out the transcript: https://therapyinanutshell.com/morning-depression/

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

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

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

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: hhttps://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

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

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 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

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

Learn the skills to Regulate your Emotions, join the membership: https://courses.therapyinanutshell.com/membership

Download the PDF Workbook that goes with this video: Therapy Modalities for Healing Trauma https://courses.therapyinanutshell.com/pl/2148622299

I think a lot of people are intimidated by “The Body Keeps the Score”, to be honest I was too. It’s pretty long, and it has a lot of triggering examples of real-life trauma. But it’s a great book for understanding how trauma affects the brain and body and that’s probably why it’s been on the NYT bestseller list for like 5 years!

And also that’s probably because trauma affects all of us, and Psychiatrist Dr. Bessel Van Der Kolk has written the modern user's guide to understanding it. There’s so much to talk about with Trauma and PTSD and the book is over 350 pages long, so I’m going to summarize the essentials without the triggering bits. 

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

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

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

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

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

 

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

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

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

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

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

Learn the skills to Regulate your Emotions, join the membership: https://courses.therapyinanutshell.com/membership

Use coupon code with coupon code CYB-YT-FREE to get the Change Your Brain Course for FREE here: https://courses.therapyinanutshell.com/offers/u7KxQqAp

Depression is a liar because it warps your perception of reality. It twists your thoughts, making you believe things that aren’t true, even though they feel real. Here are 5 of the biggest lies depression tells—and the truth behind them: Depression makes it seem like the pain will last forever, like you’re stuck in a tunnel with no exit. And you start to believe that there’s no point in trying. Depression distorts reality when it tells you that your problems aren’t “bad enough” or that you should handle them alone. That you should be ashamed for having feelings and you have to hide 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

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

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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

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

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

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

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

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

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

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

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

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

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

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

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

Learn the skills to Regulate your Emotions, join the membership: https://courses.therapyinanutshell.com/membership

Today, we’re going to talk about what you can do to improve your self-esteem even if you hate positive affirmations. For me, and for many of my clients, it never works to just replace the negative self-talk with positive affirmations. The first step is to question all of this negative self-talk. Instead of trying to say something super duper positive, shift to more neutral language. OK, #3, let’s get clear on the person you want to be so you can know if you’re building up a good, purposeful life. 4. Pay attention to the small wins And you’re going to pay attention to small wins, when you make a tiny bit of improvement or make a good choice- you are going to celebrate that. And I don’t mean just thinking a nice thought about what you did. Make it strong! Say it out loud and write it down, tell other people. By using these four steps, you can improve your self esteem, even if you hate positive affirmations.

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

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

 

https://courses.therapyinanutshell.com/membership

Learn to Mind your Boundaries with Jess: https://www.youtube.com/@UCpFOiBujrj00OAxWnCpsX_g

Free Guide to manage holiday boundaries: https://crafty-composer-5127.kit.com/55a7a3a7e9

Today, I'm super excited that we're going to be talking about boundaries with a boundaries expert, Jess Miller. We'll explore the nitty gritty of setting boundaries. Why do we feel anxious when we do it? Why do we feel guilty after we do it? Why do we maybe shake or cry when we do it? What's the difference between being mean and setting a boundary? What's the difference between an ultimatum and setting a boundary? What do toxic boundaries look like and how Jess shifted in her approach from being a people pleaser to healthy, gentle boundary setting, even with mother in laws.

Jess Miller is a licensed marriage and family therapist. She has 12 years of clinical experience, and she's also a creator that I love on Instagram. Her channel is called Mind Your 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

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

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  

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

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...

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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

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

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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

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.

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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

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

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

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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

Learn the skills to Regulate your Emotions, join the membership: https://courses.therapyinanutshell.com/membership

Depression isn’t just feeling sad, it’s actually not being able to feel much happiness. Good things happen and you feel nothing. Nothing excites you anymore, food doesn’t taste good, someone tells you they love you and you think, “Yeah, but you probably just said that because you’re family”. It’s hard to care about anything.

Where does this come from? Today you’re going to learn about a cognitive distortion that makes it super hard for you to feel happy. And of course, what to do about it. Nutshell- What are cognitive distortions?

Our brains are always interpreting the world around us, trying to make sense of it all. Sometimes our brain takes shortcuts, especially when we’re emotional, and researchers have found that there are some common ways that these thoughts get distorted. Sometimes we jump to the worst possible conclusion “This mole is cancer!” and other times we blame ourselves for things that aren’t our fault “If I hadn’t made him mad, he wouldn't have hit me” When we learn to noticing these thoughts, we can replace them with something healthier, this is a core piece of CBT, cognitive behavioral therapy, and it’s been shown to be really helpful for people with depression or anxiety. And today I’m going to teach you one way to do it on your own.

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

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

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

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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.

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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

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.

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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

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

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

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

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

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

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

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

Learn the skills to Regulate your Emotions, join the membership: https://courses.therapyinanutshell.com/membership

Sometimes anxiety attacks and panic attacks are actually suppressed anger and caretaking that are showing up as Anxiety. In this conversation with Dr. Sarah Michaud, we explore how our anxiety around other people's feelings often shows up as caretaking, codependency, and unhealthy relationships. When we learn to be more assertive, more clear, and to allow other people to be responsible for themselves, we can heal from codependency and improve symptoms of depression or 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

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

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

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

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

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

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

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

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

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    

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: https://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 

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

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 

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

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

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

Learn the skills to Regulate your Emotions, join the membership: https://courses.therapyinanutshell.com/membership

Have you tried a bunch of stuff to manage anxiety and depression, but you’re still struggling? This might be why: Some strategies that work great for the short term, don’t help in the long run. They might make you feel better in the moment, but they do nothing to resolve your anxiety in the long run.

A lot of articles, books, your friends, and even therapists recommend over and over that you learn “coping skills” to deal with anxiety. But coping skills only work in the short term. The most common problem for people like Gwen is they haven’t been taught how to implement the long-term skills that actually make your anxiety go down over time, instead of just coping. Long-term treatments can help you get out of crisis mode and into fixing mode. Fixing the leak in the boat takes more effort and time up front, but it addresses the root cause. Instead of endlessly bailing water, you’re working to repair the hole so you won’t keep ending up in the same situation. This is where cognitive treatments, therapy, or even medication come in—they help you change your relationship with anxiety or reduce its intensity over time. But here’s the thing about these long-term treatments–they often don’t help in the short term. They sometimes even make you feel worse–at first.

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

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

 

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

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...

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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

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

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

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  

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

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

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

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

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

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