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

    Looking for affordable online counseling? My sponsor, BetterHelp, connects you to a licensed professional from the comfort of your own home. Try it now for 10% off your first month: https://betterhelp.com/therapyinanutshell

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

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

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

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

    Therapy in a Nutshell and the information provided by Emma McAdam are solely intended for informational and entertainment purposes and are not a substitute for advice, diagnosis, or treatment regarding medical or mental health conditions. Although Emma McAdam is a licensed marriage and family therapist, the views expressed on this site or any related content should not be taken for medical or psychiatric advice. Always consult your physician before making any decisions related to your physical or mental health. In therapy I use a combination of Acceptance and Commitment Therapy, Systems Theory, positive psychology, and a bio-psycho-social approach to treating mental illness and other challenges we all face in life. The ideas from my videos are frequently adapted from multiple sources. Many of them come from Acceptance and Commitment Therapy, especially the work of Steven Hayes, Jason Luoma, and Russ Harris. The sections on stress and the mind-body connection derive from the work of Stephen Porges (the Polyvagal theory), Peter Levine (Somatic Experiencing) Francine Shapiro (EMDR), and Bessel Van Der Kolk. I also rely heavily on the work of the Arbinger Institute for my overall understanding of our ability to choose our life's direction.

    And deeper than all of that, the Gospel of Jesus Christ orients my personal worldview and sense of security, peace, hope, and love https://www.churchofjesuschrist.org/comeuntochrist/believe

    If you are in crisis, please contact the National Suicide Prevention Hotline at https://suicidepreventionlifeline.org or 1-800-273-TALK (8255) or your local emergency services.

    Copyright Therapy in a Nutshell, LLC

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

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

    Looking for affordable online counseling? My sponsor, BetterHelp, connects you to a licensed professional from the comfort of your own home. Try it now for 10% off your first month: https://betterhelp.com/therapyinanutshell

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

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

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

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

    Therapy in a Nutshell and the information provided by Emma McAdam are solely intended for informational and entertainment purposes and are not a substitute for advice, diagnosis, or treatment regarding medical or mental health conditions. Although Emma McAdam is a licensed marriage and family therapist, the views expressed on this site or any related content should not be taken for medical or psychiatric advice. Always consult your physician before making any decisions related to your physical or mental health. In therapy I use a combination of Acceptance and Commitment Therapy, Systems Theory, positive psychology, and a bio-psycho-social approach to treating mental illness and other challenges we all face in life. The ideas from my videos are frequently adapted from multiple sources. Many of them come from Acceptance and Commitment Therapy, especially the work of Steven Hayes, Jason Luoma, and Russ Harris. The sections on stress and the mind-body connection derive from the work of Stephen Porges (the Polyvagal theory), Peter Levine (Somatic Experiencing) Francine Shapiro (EMDR), and Bessel Van Der Kolk. I also rely heavily on the work of the Arbinger Institute for my overall understanding of our ability to choose our life's direction.

    And deeper than all of that, the Gospel of Jesus Christ orients my personal worldview and sense of security, peace, hope, and love https://www.churchofjesuschrist.org/comeuntochrist/believe

    If you are in crisis, please contact the National Suicide Prevention Hotline at https://suicidepreventionlifeline.org or 1-800-273-TALK (8255) or your local emergency services.

    Copyright Therapy in a Nutshell, LLC

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  • Looking for affordable online counseling? My sponsor, BetterHelp, connects you to a licensed professional from the comfort of your own home. Try it now for 10% off your first month: https://betterhelp.com/therapyinanutshell

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

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

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

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

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

    Therapy in a Nutshell and the information provided by Emma McAdam are solely intended for informational and entertainment purposes and are not a substitute for advice, diagnosis, or treatment regarding medical or mental health conditions. Although Emma McAdam is a licensed marriage and family therapist, the views expressed on this site or any related content should not be taken for medical or psychiatric advice. Always consult your physician before making any decisions related to your physical or mental health. In therapy I use a combination of Acceptance and Commitment Therapy, Systems Theory, positive psychology, and a bio-psycho-social approach to treating mental illness and other challenges we all face in life. The ideas from my videos are frequently adapted from multiple sources. Many of them come from Acceptance and Commitment Therapy, especially the work of Steven Hayes, Jason Luoma, and Russ Harris. The sections on stress and the mind-body connection derive from the work of Stephen Porges (the Polyvagal theory), Peter Levine (Somatic Experiencing) Francine Shapiro (EMDR), and Bessel Van Der Kolk. I also rely heavily on the work of the Arbinger Institute for my overall understanding of our ability to choose our life's direction.

    And deeper than all of that, the Gospel of Jesus Christ orients my personal worldview and sense of security, peace, hope, and love https://www.churchofjesuschrist.org/comeuntochrist/believe

    If you are in crisis, please contact the National Suicide Prevention Hotline at https://suicidepreventionlifeline.org or 1-800-273-TALK (8255) or your local emergency services.

    Copyright Therapy in a Nutshell, LLC

  • 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

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

    Looking for affordable online counseling? My sponsor, BetterHelp, connects you to a licensed professional from the comfort of your own home. Try it now for 10% off your first month: https://betterhelp.com/therapyinanutshell

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

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

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

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

    Therapy in a Nutshell and the information provided by Emma McAdam are solely intended for informational and entertainment purposes and are not a substitute for advice, diagnosis, or treatment regarding medical or mental health conditions. Although Emma McAdam is a licensed marriage and family therapist, the views expressed on this site or any related content should not be taken for medical or psychiatric advice. Always consult your physician before making any decisions related to your physical or mental health. In therapy I use a combination of Acceptance and Commitment Therapy, Systems Theory, positive psychology, and a bio-psycho-social approach to treating mental illness and other challenges we all face in life. The ideas from my videos are frequently adapted from multiple sources. Many of them come from Acceptance and Commitment Therapy, especially the work of Steven Hayes, Jason Luoma, and Russ Harris. The sections on stress and the mind-body connection derive from the work of Stephen Porges (the Polyvagal theory), Peter Levine (Somatic Experiencing) Francine Shapiro (EMDR), and Bessel Van Der Kolk. I also rely heavily on the work of the Arbinger Institute for my overall understanding of our ability to choose our life's direction.

    And deeper than all of that, the Gospel of Jesus Christ orients my personal worldview and sense of security, peace, hope, and love https://www.churchofjesuschrist.org/comeuntochrist/believe

    If you are in crisis, please contact the National Suicide Prevention Hotline at https://suicidepreventionlifeline.org or 1-800-273-TALK (8255) or your local emergency services.

    Copyright Therapy in a Nutshell, LLC

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

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

    Looking for affordable online counseling? My sponsor, BetterHelp, connects you to a licensed professional from the comfort of your own home. Try it now for 10% off your first month: https://betterhelp.com/therapyinanutshell

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

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

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

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

    Therapy in a Nutshell and the information provided by Emma McAdam are solely intended for informational and entertainment purposes and are not a substitute for advice, diagnosis, or treatment regarding medical or mental health conditions. Although Emma McAdam is a licensed marriage and family therapist, the views expressed on this site or any related content should not be taken for medical or psychiatric advice. Always consult your physician before making any decisions related to your physical or mental health. In therapy I use a combination of Acceptance and Commitment Therapy, Systems Theory, positive psychology, and a bio-psycho-social approach to treating mental illness and other challenges we all face in life. The ideas from my videos are frequently adapted from multiple sources. Many of them come from Acceptance and Commitment Therapy, especially the work of Steven Hayes, Jason Luoma, and Russ Harris. The sections on stress and the mind-body connection derive from the work of Stephen Porges (the Polyvagal theory), Peter Levine (Somatic Experiencing) Francine Shapiro (EMDR), and Bessel Van Der Kolk. I also rely heavily on the work of the Arbinger Institute for my overall understanding of our ability to choose our life's direction.

    And deeper than all of that, the Gospel of Jesus Christ orients my personal worldview and sense of security, peace, hope, and love https://www.churchofjesuschrist.org/comeuntochrist/believe

    If you are in crisis, please contact the National Suicide Prevention Hotline at https://suicidepreventionlifeline.org or 1-800-273-TALK (8255) or your local emergency services.

    Copyright Therapy in a Nutshell, LLC

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

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

    Looking for affordable online counseling? My sponsor, BetterHelp, connects you to a licensed professional from the comfort of your own home. Try it now for 10% off your first month: https://betterhelp.com/therapyinanutshell

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

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

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

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

    Therapy in a Nutshell and the information provided by Emma McAdam are solely intended for informational and entertainment purposes and are not a substitute for advice, diagnosis, or treatment regarding medical or mental health conditions. Although Emma McAdam is a licensed marriage and family therapist, the views expressed on this site or any related content should not be taken for medical or psychiatric advice. Always consult your physician before making any decisions related to your physical or mental health. In therapy I use a combination of Acceptance and Commitment Therapy, Systems Theory, positive psychology, and a bio-psycho-social approach to treating mental illness and other challenges we all face in life. The ideas from my videos are frequently adapted from multiple sources. Many of them come from Acceptance and Commitment Therapy, especially the work of Steven Hayes, Jason Luoma, and Russ Harris. The sections on stress and the mind-body connection derive from the work of Stephen Porges (the Polyvagal theory), Peter Levine (Somatic Experiencing) Francine Shapiro (EMDR), and Bessel Van Der Kolk. I also rely heavily on the work of the Arbinger Institute for my overall understanding of our ability to choose our life's direction.

    And deeper than all of that, the Gospel of Jesus Christ orients my personal worldview and sense of security, peace, hope, and love https://www.churchofjesuschrist.org/comeuntochrist/believe

    If you are in crisis, please contact the National Suicide Prevention Hotline at https://suicidepreventionlifeline.org or 1-800-273-TALK (8255) or your local emergency services.

    Copyright Therapy in a Nutshell, LLC

  • 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

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

    Looking for affordable online counseling? My sponsor, BetterHelp, connects you to a licensed professional from the comfort of your own home. Try it now for 10% off your first month: https://betterhelp.com/therapyinanutshell

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

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

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

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

    Therapy in a Nutshell and the information provided by Emma McAdam are solely intended for informational and entertainment purposes and are not a substitute for advice, diagnosis, or treatment regarding medical or mental health conditions. Although Emma McAdam is a licensed marriage and family therapist, the views expressed on this site or any related content should not be taken for medical or psychiatric advice. Always consult your physician before making any decisions related to your physical or mental health. In therapy I use a combination of Acceptance and Commitment Therapy, Systems Theory, positive psychology, and a bio-psycho-social approach to treating mental illness and other challenges we all face in life. The ideas from my videos are frequently adapted from multiple sources. Many of them come from Acceptance and Commitment Therapy, especially the work of Steven Hayes, Jason Luoma, and Russ Harris. The sections on stress and the mind-body connection derive from the work of Stephen Porges (the Polyvagal theory), Peter Levine (Somatic Experiencing) Francine Shapiro (EMDR), and Bessel Van Der Kolk. I also rely heavily on the work of the Arbinger Institute for my overall understanding of our ability to choose our life's direction.

    And deeper than all of that, the Gospel of Jesus Christ orients my personal worldview and sense of security, peace, hope, and love https://www.churchofjesuschrist.org/comeuntochrist/believe

    If you are in crisis, please contact the National Suicide Prevention Hotline at https://suicidepreventionlifeline.org or 1-800-273-TALK (8255) or your local emergency services.

    Copyright Therapy in a Nutshell, LLC

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

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

    Looking for affordable online counseling? My sponsor, BetterHelp, connects you to a licensed professional from the comfort of your own home. Try it now for 10% off your first month: https://betterhelp.com/therapyinanutshell

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

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

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

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

    Therapy in a Nutshell and the information provided by Emma McAdam are solely intended for informational and entertainment purposes and are not a substitute for advice, diagnosis, or treatment regarding medical or mental health conditions. Although Emma McAdam is a licensed marriage and family therapist, the views expressed on this site or any related content should not be taken for medical or psychiatric advice. Always consult your physician before making any decisions related to your physical or mental health. In therapy I use a combination of Acceptance and Commitment Therapy, Systems Theory, positive psychology, and a bio-psycho-social approach to treating mental illness and other challenges we all face in life. The ideas from my videos are frequently adapted from multiple sources. Many of them come from Acceptance and Commitment Therapy, especially the work of Steven Hayes, Jason Luoma, and Russ Harris. The sections on stress and the mind-body connection derive from the work of Stephen Porges (the Polyvagal theory), Peter Levine (Somatic Experiencing) Francine Shapiro (EMDR), and Bessel Van Der Kolk. I also rely heavily on the work of the Arbinger Institute for my overall understanding of our ability to choose our life's direction.

    And deeper than all of that, the Gospel of Jesus Christ orients my personal worldview and sense of security, peace, hope, and love https://www.churchofjesuschrist.org/comeuntochrist/believe

    If you are in crisis, please contact the National Suicide Prevention Hotline at https://suicidepreventionlifeline.org or 1-800-273-TALK (8255) or your local emergency services.

    Copyright Therapy in a Nutshell, LLC

  • 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

  • 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

  • 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

  • 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

  • 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

  • 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

  • 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

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

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

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

    Looking for affordable online counseling? My sponsor, BetterHelp, connects you to a licensed professional from the comfort of your own home. Try it now for 10% off your first month: https://betterhelp.com/therapyinanutshell

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

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

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

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

    Therapy in a Nutshell and the information provided by Emma McAdam are solely intended for informational and entertainment purposes and are not a substitute for advice, diagnosis, or treatment regarding medical or mental health conditions. Although Emma McAdam is a licensed marriage and family therapist, the views expressed on this site or any related content should not be taken for medical or psychiatric advice. Always consult your physician before making any decisions related to your physical or mental health. In therapy I use a combination of Acceptance and Commitment Therapy, Systems Theory, positive psychology, and a bio-psycho-social approach to treating mental illness and other challenges we all face in life. The ideas from my videos are frequently adapted from multiple sources. Many of them come from Acceptance and Commitment Therapy, especially the work of Steven Hayes, Jason Luoma, and Russ Harris. The sections on stress and the mind-body connection derive from the work of Stephen Porges (the Polyvagal theory), Peter Levine (Somatic Experiencing) Francine Shapiro (EMDR), and Bessel Van Der Kolk. I also rely heavily on the work of the Arbinger Institute for my overall understanding of our ability to choose our life's direction.

    And deeper than all of that, the Gospel of Jesus Christ orients my personal worldview and sense of security, peace, hope, and love https://www.churchofjesuschrist.org/comeuntochrist/believe

    If you are in crisis, please contact the National Suicide Prevention Hotline at https://suicidepreventionlifeline.org or 1-800-273-TALK (8255) or your local emergency services.

    Copyright Therapy in a Nutshell, LLC

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

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

    Looking for affordable online counseling? My sponsor, BetterHelp, connects you to a licensed professional from the comfort of your own home. Try it now for 10% off your first month: https://betterhelp.com/therapyinanutshell

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

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

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

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

    Therapy in a Nutshell and the information provided by Emma McAdam are solely intended for informational and entertainment purposes and are not a substitute for advice, diagnosis, or treatment regarding medical or mental health conditions. Although Emma McAdam is a licensed marriage and family therapist, the views expressed on this site or any related content should not be taken for medical or psychiatric advice. Always consult your physician before making any decisions related to your physical or mental health. In therapy I use a combination of Acceptance and Commitment Therapy, Systems Theory, positive psychology, and a bio-psycho-social approach to treating mental illness and other challenges we all face in life. The ideas from my videos are frequently adapted from multiple sources. Many of them come from Acceptance and Commitment Therapy, especially the work of Steven Hayes, Jason Luoma, and Russ Harris. The sections on stress and the mind-body connection derive from the work of Stephen Porges (the Polyvagal theory), Peter Levine (Somatic Experiencing) Francine Shapiro (EMDR), and Bessel Van Der Kolk. I also rely heavily on the work of the Arbinger Institute for my overall understanding of our ability to choose our life's direction.

    And deeper than all of that, the Gospel of Jesus Christ orients my personal worldview and sense of security, peace, hope, and love https://www.churchofjesuschrist.org/comeuntochrist/believe

    If you are in crisis, please contact the National Suicide Prevention Hotline at https://suicidepreventionlifeline.org or 1-800-273-TALK (8255) or your local emergency services.

    Copyright Therapy in a Nutshell, LLC

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

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

    Looking for affordable online counseling? My sponsor, BetterHelp, connects you to a licensed professional from the comfort of your own home. Try it now for 10% off your first month: https://betterhelp.com/therapyinanutshell

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

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

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

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

    Therapy in a Nutshell and the information provided by Emma McAdam are solely intended for informational and entertainment purposes and are not a substitute for advice, diagnosis, or treatment regarding medical or mental health conditions. Although Emma McAdam is a licensed marriage and family therapist, the views expressed on this site or any related content should not be taken for medical or psychiatric advice. Always consult your physician before making any decisions related to your physical or mental health. In therapy I use a combination of Acceptance and Commitment Therapy, Systems Theory, positive psychology, and a bio-psycho-social approach to treating mental illness and other challenges we all face in life. The ideas from my videos are frequently adapted from multiple sources. Many of them come from Acceptance and Commitment Therapy, especially the work of Steven Hayes, Jason Luoma, and Russ Harris. The sections on stress and the mind-body connection derive from the work of Stephen Porges (the Polyvagal theory), Peter Levine (Somatic Experiencing) Francine Shapiro (EMDR), and Bessel Van Der Kolk. I also rely heavily on the work of the Arbinger Institute for my overall understanding of our ability to choose our life's direction.

    And deeper than all of that, the Gospel of Jesus Christ orients my personal worldview and sense of security, peace, hope, and love https://www.churchofjesuschrist.org/comeuntochrist/believe

    If you are in crisis, please contact the National Suicide Prevention Hotline at https://suicidepreventionlifeline.org or 1-800-273-TALK (8255) or your local emergency services.

    Copyright Therapy in a Nutshell, LLC