Therapy in a Nutshell
Therapy in a Nutshell teaches practical skills for improving mental health, including managing emotions, working through trauma, and reducing anxiety and depression. Hosted by licensed therapist Emma McAdam, the podcast offers evidence-based techniques to help listeners change their brain and change their life. Each episode provides actionable advice for real change, moving beyond just coping to true healing.
Episodes
When You're Drowning in Overwhelm
Feeling overwhelmed or stuck in an emotional crisis? Learn 3 simple, practical tools to handle overwhelm, regain control, and move forward with confidence.
Sign up for my free Panic Attacks course https://courses.therapyinanutshell.com/ending-panic-attacks-and-anxiety-attacks
Looking for affordable online counseling? My sponsor, BetterHelp, connects you to a licensed professional from the comfort
The Biology of Trauma with Dr. Aimie Apigian
Trauma is stored in our body and our nervous system more than just in our minds. In this interview we discuss the biology of trauma and PTSD. Learn the skills to Regulate your Emotions, join the membership:https://courses.therapyinanutshell.com/membership
In this conversation, Dr. Aimie discusses the biology of trauma, emphasizing the physiological responses that occur in the body during traumatic
6 Medical Conditions that Impact Mental Health, Depression, and Anxiety with Dr. Tracey Marks
Depression and anxiety can come from physical problems like thyroid, hormones, sleep, or nutrient deficiencies—learn the top medical causes to check for in this episode.
Check out my membership here: https://courses.therapyinanutshell.com/membership
Here's Tracey's SHINE journal: https://mentalwellnessspace.store/products/transformation-journal-volume-1
You can find Tracey’s journal here: htt
Why Anxious People Shouldn’t Use “Deep Breathing"
Deep breathing can worsen anxiety and trigger hyperventilation or panic attacks—learn why slow breathing with a longer exhale works better.
Check out our FREE Grounding Skills course: https://courses.therapyinanutshell.com/grounding-skills-for-anxiety-stress-and-ptsd
Check out our FREE How to Stop Panic and Anxiety Attacks course:
https://courses.therapyinanutshell.com/ending-panic-attacks-and
BONUS EPISODE: How to take Pyschedelics for Your Mental Health with Dr. Will Van Derveer and Mike Pesca
This week we’re sharing a special episode from our friends at How To!, the 2026 Ambie Award-nominated “Best Personal Growth Podcast” that’s back with a new host and new topics to fuel your curiosity.
Each week on How To!, award-winning journalist Mike Pesca tackles a listener’s question – on topics ranging from travel and finance to health and relationships – with help from world-class experts wh
Micro Habits to Regulate Depression or Trauma (Shutdown Response)
Micro-habits to activate your nervous system and move out of dorsal vagal shutdown. Trauma-informed tools to reduce depression and climb the polyvagal ladder.
If you’re feeling shut down, stuck in depression, or trapped in a trauma freeze response — this episode is for you.
In this Therapy in a Nutshell episode, Emma McAdam, LMFT, teaches 9 tiny “micro-habits” you can use to activate your nervous
Racial Trauma - The Impact of Racism on Mental Health with Ashley McGirt Adair
This conversation with Ashley McGirt-Adair explores the profound impact of racism and racial trauma on mental health, physical health, and overall well-being. We discuss systemic issues, personal stories, and actionable steps for healing and advocacy.
Sign up for my free Grounding Skills course https://courses.therapyinanutshell.com/grounding-skills-for-anxiety-stress-and-ptsd
You can find more in
4 Types of Overthinking and How to Stop Them - Worry, Intrusive Thoughts, Rumination, Over-Analyzing
Learn 4 skills to stop overthinking, rumination, worrying and over-analyzing.
Overthinking can make you super anxious, but there are practical ways to stop it.
Here is a link to my "How to Process Your Emotions" course:
https://courses.therapyinanutshell.com/emotion-processing
Learn the skills to regulate your Emotions, join the membership: https://courses.therapyinanutshell.com/membership
Meditation for Chronic Pain- Somatic Tracking Exercise to Replace Fear with Curiosity
If you have chronic pain including back pain you can benefit from this somatic tracking exercise from Alan Gordon’s Pain Reprocessing Therapy Pain Psychology Center: https://painpsychologycenter.com/
The Way Out of Chronic Pain, by Alan Gordon: https://a.co/d/6suF8CC
Learn the skills to Regulate your Emotions, join the membership: https://courses.therapyinanutshell.com/membership
⚠️ Important n
How to Heal Attachment Wounds - Anxious or Avoidant Attachment styles w/ Jessica Baum
If you’ve ever wondered whether your attachment style is fixed, good news: it’s not. In this conversation with therapist and author Jessica Baum, LMHC (Anxiously Attached; SAFE), we unpack practical, step-by-step ways to heal attachment wounds, shift anxious attachment and avoidant patterns, and build secure attachment—in real relationships, not just in your head.
Looking for affordable online cou
3 Essential Strategies to Prevent Burnout - Slow Productivity Summary by Cal Newport
Burnout isn’t caused by doing too much—it’s caused by using stress as your limit. Learn 3 slow productivity shifts to work less and feel better.
Learn the skills to Regulate your Emotions, join the membership: https://courses.therapyinanutshell.com/membership
Looking for affordable online counseling? My sponsor, BetterHelp, connects you to a licensed professional from the comfort of your own home.
Social Anxiety Skills That Actually Help w/ Dr. Deborah Dobson
Social Anxiety Explained with Dr. Deborah Dobson: Why Social Anxiety Feels So Intense and the Skills That Actually Help Learn the skills to Regulate your Emotions, join the membership: https://courses.therapyinanutshell.com/membership
Dr. Dobson's Book: Living Well with Social Anxiety: https://a.co/d/jgOGAHL
My exposure therapy video: https://youtu.be/TYQ2qWgVJrY
In this conversation, Emma McAda
How To Be Less Reactive or Impulsive - The System that Actually Works
It can be hard to figure out how to change your life, stop impulsive behaviors and regulate your emotions. In this video I’ll teach you a system to do it effectively.
Learn the skills to Regulate your Emotions, join the membership: https://courses.therapyinanutshell.com/membership
Why can’t you just stop being impulsive or reactive— even when you really want to? Because impulsivity isn’t a willpo
Healing Beam of Light Meditation for Energy, Warmth and Healing
Using this short meditation, visualize a healing beam of light helping you overcome hurt, giving you energy, and helping you heal.
Free Course: Grounding Skills for Stress, Anxiety and PTSD: https://courses.therapyinanutshell.com/grounding-skills-for-anxiety-stress-and-ptsd
Learn the skills to regulate your Emotions, join the membership: https://courses.therapyinanutshell.com/membership
Sometime
6 Medical Conditions to Check for if You Have Depression or Anxiety
Depression and anxiety can come from physical problems like thyroid, hormones, sleep, or nutrient deficiencies—learn the top medical causes to check
Learn the skills to Regulate your Emotions, join the membership: https://courses.therapyinanutshell.com/membership
How to Sleep Better Playlist: https://www.youtube.com/playlist?list=PLiUrrIiqidTWdplSnedICFAMlMN-8ikae
If you’re struggling with depress
6 Keys to get WAY MORE out of Therapy
Learn how to get the most out of therapy, how to choose the right therapist and how to know if therapy is right for you.
Learn the skills to Regulate your Emotions, join the membership: https://courses.therapyinanutshell.com/membership
In this conversation, Emma McAdam and Barry Fell discuss how to maximize the benefits of therapy. They share practical tips, including the importance of setting cle
How to Manage Chronic Pain- w/ Author Alan Gordon LCSW
Alan Gordon is the author of the Way Out, he developed and tested Pain Reprocessing Therapy as an evidence based treatment for Chronic Pain
Learn the skills to Regulate your Emotions, join the membership: https://courses.therapyinanutshell.com/membership
In this engaging conversation, Alan and I delve into the concept of neuroplastic pain, exploring how the brain can misinterpret safe signals from
How Chronic Pain Gets Stuck in the Nervous System
Back pain and other chronic pain can be managed with pain reprocessing therapy. Alan Gordon’s book The Way Out can teach you how to retrain your brain to manage chronic pain
The Pain Psychology Center: https://painpsychologycenter.com/ The Way Out book: https://a.co/d/053sW1L0
Chronic Pain Playlist: https://www.youtube.com/playlist?list=PLiUrrIiqidTXq4l8CetR1bQqoQfONrh4c
Somatic Tracking Exercis
How IFS Works- Founder Dick Schwartz Therapizes Emma
Internal family systems Founder Richard Schwartz does an IFS therapy session with Emma McAdam, we work with her inner critic and Self in IFS
Learn the skills to Regulate your Emotions, join the membership: https://courses.therapyinanutshell.com/membership
In this conversation, Emma McAdam interviews Dick Schwartz, the creator of Internal Family Systems (IFS), a therapeutic approach that emphasizes
How to Rewrite the Stories That Make You Anxious, Angry, or Depressed
Learn how the stories you tell yourself fuel anxiety, depression, and triggers—and discover practical skills like cognitive defusion to rewrite your life.
Free worksheet: https://courses.therapyinanutshell.com/opt-in-4a614f1a-99a9-46dd-b2e4-69e58990c7ea
Learn the skills to Regulate your Emotions, join the membership: https://courses.therapyinanutshell.com/membership
In this episode, you’ll learn t
How to Stop Comparing Yourself to Others
Want to learn how to stop comparing yourself to others? Jealousy is often seen as negative, but you can learn to deal with jealousy through curiosity and values work.
Learn the skills to Regulate your Emotions, join the membership: https://courses.therapyinanutshell.com/membership
Jealousy and envy are emotions we all feel, especially when we get stuck in comparison—seeing someone confident or att
The Neuroscience of ADHD and Emotional Dysregulation
If you have ADHD and your emotions feel overwhelming, fast, or hard to control—you’re not broken, lazy, or “too sensitive.” In this episode of Therapy in a Nutshell, I explain the brain science behind ADHD and emotional dysregulation—including delayed prefrontal cortex development, dopamine and norepinephrine differences, rejection sensitive dysphoria (RSD), and why emotions can hit before your “b
High-Functioning Depression w/ Research Psychiatrist Dr. Judith Joseph
High Functioning Depression looks like coping with depression by keeping busy and distracting yourself with overwork. Learn 5 ways to overcome depression in this interview w/ Dr. Judith Joseph
Learn the skills to regulate your Emotions, join the membership: https://courses.therapyinanutshell.com/membership
Learn more about Dr. Judith's work and book: https://drjudithjoseph.com/ https://highfuncti
Is Choline the Missing Link in Anxiety? Let’s Look at the Data
New research shows people with anxiety have lower choline in the brain. What choline does and is choline a good supplement for anxiety
Learn the skills to Regulate your Emotions, join the membership: https://courses.therapyinanutshell.com/membership
Break the Anxiety Cycle in 30 days: https://courses.therapyinanutshell.com/anxietyskills
New neuroscience research suggests that people with anxiety
The Life-Changing Power of Making Repairs w/ Dr. Sarah Michaud
Making amends, making repairs is even more powerful than self forgiveness or self-compassion. When you learn to fix the harms you've caused you can truly find emotional freedom.
Learn the skills to Regulate your Emotions, join the membership: https://courses.therapyinanutshell.com/membership
Where to find Dr. Sarah Michaud https://www.youtube.com/@leavingcrazytown https://drsarahmichaud.com/
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How to Actually Change Your Life- You Need a System, Not a Goal
top relying on goals that fail. Learn how tiny habits, systems, and 1% improvements create real, lasting change for mental health, motivation, and daily life.
Join the 31-day Emotion Processing challenge: https://courses.therapyinanutshell.com/htpe-30-skills-in-30-days-landing-page-1
Learn the skills to Regulate your Emotions, join the membership: https://courses.therapyinanutshell.com/membership
Medical Trauma - How to heal when your body is a trigger w/ Dr. Christen Mullane
Many people experience trauma not from accidents or violence—but from medical events. ICU stays, surgery, birth trauma, or even routine procedures can leave lasting emotional wounds. In this conversation, Emma McAdam (Therapy in a Nutshell) and Christen Mullane, LMHC, unpack what medical trauma really is, how it differs from medical PTSD, and practical ways to heal.
Christen explains how medical e
7 Micro Habits to Escape the Freeze Response - Polyvagal Tools for Depression & Burnout
7 micro habits to escape the freeze response, climb the polyvagal ladder, boost energy, heal burnout, and get unstuck from dorsal vagal shutdown and depression.
Learn the skills to Regulate your Emotions, join the membership: https://courses.therapyinanutshell.com/membership
If you feel sluggish, numb, depressed, or burnt out, your nervous system might be stuck in the freeze response. In this vide
Mapping your Parts- This IFS Exercise Can Help You Heal Trauma
Mapping your parts is a powerful exercise from Internal Family Systems IFS to heal from trauma
Learn the skills to Regulate your Emotions, join the membership: https://courses.therapyinanutshell.com/membership
Today we’re going to do something a little different. We’re going to do an exercise from Internal Family Systems called “Mapping your Parts”. In IFS we come to see our different feelings, in
The Freeze, Appease or Fawn Response to Sexual Violence
Your nervous system has a built-in Freeze and Appease response to manage the threat of sexual assault, aka the Fawn response.
Learn to forgive yourself and train to respond differently. Learn the skills to Regulate your Emotions, join the membership: https://courses.therapyinanutshell.com/membership
When someone experiences sexual harassment or sexual assault, their body often doesn’t react the wa
What is IFS? No Bad Parts Book Summary - Trauma Therapy
Book summary of No Bad Parts written by Richard Schwartz, it's an introduction to Internal Family Systems model aka IFS Therapy.
Learn the skills to Regulate your Emotions, join the membership: https://courses.therapyinanutshell.com/membership
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
How to "Lean In" to Feelings - Anxiety Meditation w/ Thomas McConkie
Have you ever felt more anxious when you've tried to calm down? Learn how to lean in to feelings with acceptance and meditation expert Thomas McConkie.
Learn the skills to Regulate your Emotions, join the membership: https://courses.therapyinanutshell.com/membership
Check out Thomas' School: https://lowerlightswisdom.org/
Learn how to lean in to your feelings, how to sit with them and accept emot
Rebuilding Healthy Attachment Relationships after Childhood Trauma or CPTSD
Learn the skills to Regulate your Emotions, join the membership: https://courses.therapyinanutshell.com/membership
Childhood trauma doesn’t just live in your memories—it rewires how you show up in relationships. If you’ve ever panicked when someone leaves your text on read, overshared on a first date, or pulled away when closeness feels scary, you’re not alone. These patterns are often rooted in a
Why do I feel so numb? Why can't I cry? Working through Emotional Numbing and Dissociation
Emotional numbing and dissociation is often a response to trauma, grief or loss. You might feel empty, dead inside, or like you can't cry. Numbness is a common symptom of PTSD.
Learn the skills to Regulate your Emotions, join the membership: https://courses.therapyinanutshell.com/membership
check out our free course Grounding Skills for Stress, Anxiety and PTSD: https://courses.therapyinanutshell.
Trauma Fueled Nightmares and Night Terrors with PTSD
Learn how to stop nightmares and night terrors in adults, understand PTSD-related sleep issues, and get practical treatment tips for better rest and recovery. Learn the skills to Regulate your Emotions, join the membership: https://courses.therapyinanutshell.com/membership
What’s the difference between nightmares and night terrors—and how do you stop them, especially in adults? In this video, we b
Improving Body Image w/ a Somatic Approach, and Deb Schachter
Let's talk about body image and how to stop comparing yourself to other in this interview with author Deb Schachter.
Learn the skills to Regulate your Emotions, join the membership: https://courses.therapyinanutshell.com/membership
Rethinking Body Image from a Somatic Perspective with Deb Schachter Most of us try to fix body image by changing how we look — dieting, working out harder, or comparing
Complex PTSD: From Surviving to Thriving by Pete Walker -Book Summary about Healing Childhood Trauma
Childhood trauma can turn into CPTSD which has pervasive symptoms throughout your life, but you can learn to heal from childhood trauma.
Learn the skills to Regulate your Emotions, join the membership: https://courses.therapyinanutshell.com/membership
Emotional Flashbacks video: https://youtu.be/oVLHysMGi8o?si=oJZy76o957LNranw
Relationships after Childhood Trauma: Coming soon
Complex PTSD: From Su
6 Deep and Lasting Ways to Improve Your Self-Esteem
Boost self-esteem with 6 practices to transform self-talk, build self-worth, and align your life with purpose, integrity, and authentic confidence. 👉 Download my free Values Clarification exercise here: https://courses.therapyinanutshell.com/opt-in-2123fb37-7322-4208-a65a-2b135a653d47
Learn the skills to Regulate your Emotions, join the membership: https://courses.therapyinanutshell.com/membership
Connectability with Anna Runkle
How to have healthy relationships after CPTSD or Childhood Trauma. Learn the skills to Regulate your Emotions, join the membership: https://courses.therapyinanutshell.com/membership
You can learn how to build healthy relationships after childhood trauma or CPTSD. Today we talk with Anna Runkle, creator of Crappy Childhood Fairy about how to work through relationships when you desperately need peop
Restoring your Internal Sense of Safety after Trauma w/ CPTSD Expert Dr. Arielle Schwartz
Let's dive into how to feel safe again after Childhood Trauma, aka CPTSD, Complex PTSD, using a somatic and polyvagal lens. Learn the skills to Regulate your Emotions, join the membership: https://courses.therapyinanutshell.com/membership
Check out Dr. Schwartz' online course here- Strengthen Vagal Tone & Transform Trauma Through Somatic Practices & Spiritual Integration | Upcoming 6 month
Armoring - How Trauma Gets Embodied as Tension, Chronic Pain, Jumpiness or Emotional Walls
When we understand how trauma shows up in the body, armoring is an important aspect. It includes muscle tension, chronic pain, and constant hypervigilance.
Learn the skills to regulate your Emotions, join the membership: https://courses.therapyinanutshell.com/membership FREE Grounding Skills course: https://courses.therapyinanutshell.com/grounding-skills-for-anxiety-stress-and-ptsd
Resolving Armor
Healing from Childhood Trauma - w/ Past Tense Author Sacha Mardou
Sacha Mardou wrote/drew an amazing book about healing from childhood trauma and her work in therapy, specifically IFS or Internal Family Systems Therapy. Sacha's website: https://ifscomics.com/
Learn the skills to Regulate your Emotions, join the membership: https://courses.therapyinanutshell.com/membership
Sacha Mardou has a history of a dysfunctional family, childhood trauma and some painful e
A nerdy deep dive into ADHD and Anxiety
Let’s talk about the link between Anxiety and ADHD—how executive function challenges fuel both conditions and how you can improve anxiety with an ADHD approach.
Learn the skills to Regulate your Emotions, join the membership: https://courses.therapyinanutshell.com/membership Download the ADHD Anxiety symptom overlap chart: https://courses.therapyinanutshell.com/pl/2148705851
What is Executive Func
How to Feel your Feelings: Step-by-Step Exercise and full debrief w/ Thomas McConkie, Mindfulness
Together we're going to do a Meditation for Emotions with Mindfulness Instructor Thomas McConkie. We're going to talk about how to work with the embodiment of emotions and how to create space for all our feelings, even the ones that are painful or frightening. You can learn more about Thomas' classes and workshops here: https://lowerlightswisdom.org/
Learn the skills to Regulate your Emotions, jo
9 Micro Habits for Self-Regulation of Trauma or Anxiety
Learn daily habits for trauma and anxiety self-regulation, focusing on nervous system regulation and dysregulation to manage stress and PTSD. Free Grounding Skills for Anxiety or PTSD course: https://courses.therapyinanutshell.com/grounding-skills-for-anxiety-stress-and-ptsd
Learn the skills to Regulate your Emotions, join the membership: https://courses.therapyinanutshell.com/membership
Safe Plac
Stuck in the Freeze Response? How to convert Toxic Stress into Healthy Action #teamwater
Toxic stress isn’t just having too much to do—it’s getting stuck in the Freeze Response, and this can fuel depression. When overwhelmed by stress, trauma, or global problems, our brain may default to the freeze response—shutting down, avoiding, or numbing out. While this can feel comforting short-term, over time it dysregulates the nervous system, increases cortisol, and fuels anxiety and depressi
Emotional Flashbacks - 13 Strategies for Childhood Trauma from Pete Walker's book on CPTSD
Learn to manage emotional flashbacks, a key symptom of PTSD and Complex PTSD CPTSD, or Childhood Trauma with these tools from Pete Walker. Learn the skills to Regulate your Emotions, join the membership: https://courses.therapyinanutshell.com/membership
Check out the FREE Grounding Skills course here: https://courses.therapyinanutshell.com/grounding-skills-for-anxiety-stress-and-ptsd
https://www.
When it feels like Anxiety, but it's actually ANGER w/ Dr. Sarah Michaud
Anger can be a hidden root cause of Anxiety. sometimes suppressed anger comes out as anxiety especially when you've been conditioned to believe that anger is unacceptable. Learn the skills to Regulate your Emotions, join the membership: https://courses.therapyinanutshell.com/membership
Anger and anxiety are often interconnected, with unprocessed anger manifesting as anxiety. In this conversation,
Harm OCD - Intrusive Thoughts that I Might Hurt Someone
It’s normal that intrusive thoughts are about things that you consider “Bad” but just having a thought won’t hurt you and it doesn’t mean you’re dangerous. Harm OCD is common. Learn the skills to Regulate your Emotions, join the membership: https://courses.therapyinanutshell.com/membership
Course on Managing Intrusive thoughts: https://courses.therapyinanutshell.com/managing-intrusive-thoughts
F
How to Heal from Medical PTSD aka Medical Trauma
Medical trauma can cause PTSD, with signs like fear of doctors, flashbacks, anxiety, avoidance, panic attacks, and emotional numbness after medical experiences. Check out my FREE grounding Skills course here: https://courses.therapyinanutshell.com/grounding-skills-for-anxiety-stress-and-ptsd
Here's the guide about recognizing distress so you can help to prevent medical trauma: https://www.nctsn.or
What If My Intrusive Thoughts are Dangerous? Harm OCD
Dealing with OCD, Intrusive Thoughts, or unwanted thoughts? Dr. Kat Green teaches us valuable strategies from CBT and ERP to help you stop intrusive thoughts. Check out Kat's courses here: https://courses.therapyinanutshell.com/ocd-courses
Learn the skills to Regulate your Emotions, join the membership: https://courses.therapyinanutshell.com/membership
Struggling with OCD, intrusive thoughts, or u
Softening Body Tension with Anxiety- Exercise
Anxiety can make you feel tense, tight, or have other bodily symptoms. In this exercise, learn to soften and relax that tension. Check out the FREE grounding Skills course
Learn the skills to Regulate your Emotions, join the membership: https://courses.therapyinanutshell.com/membership
Feeling overwhelmed by anxiety, body tension, or racing thoughts? This 3-minute mindfulness meditation is design
How to Stop Panic Attacks and Anxiety Attacks - with CBT Expert Kimberley Quinlan
Struggling with Panic Attacks, Panic Disorder, or Anxiety attacks? Learn how to stop Panic Attacks with skills from CBT. Learn the skills to Regulate your Emotions, join the membership: https://courses.therapyinanutshell.com/membership
Check out Kimberley's YT Channel: https://www.youtube.com/channel/UCMGMsxHVAfuveLsah_EmBRg
Struggling with panic attacks, panic disorder, or anxiety attacks? You’r
The Science of Self-Blame and Depression
Struggling with depression and self-blame? Learn why it’s not your fault, how guilt fuels depression, and how to break the cycle and heal. Learn the skills to Regulate your Emotions, join the membership: https://courses.therapyinanutshell.com/membership
Are you stuck in a cycle of depression, self-blame, and guilt? Do you constantly think, "It’s my fault I feel this way"? In this video, we dive de
Keto and Metabolic Treatments for Mental Health w/Dr. Chris Palmer
Learn the skills to Regulate your Emotions, join the membership: https://courses.therapyinanutshell.com/membership
The speaker discusses the metabolic theory of mental health, suggesting that brain disorders classified as mental illnesses are largely metabolic conditions. Traditional treatments—like therapy and medication—can benefit from an understanding of brain metabolism, potentially leading t
Pro Climber Talks about Facing Fear and Managing Risk- Hazel Findlay
Learn the skills to Regulate your Emotions, join the membership: https://courses.therapyinanutshell.com/membership
Check out Hazel's Program here: https://www.strongmindclimbing.com/
I love climbing because there's an amazing intersection of mental and physical skills, and it pushes me every time I go out. Today I get the incredible blessing to interview one of my favorite climbers- Hazel Findlay!
How to Stop an Anxiety Attack - Guided Walkthrough of The Activate Method
Free mini-course on How to Stop Panic Attacks and Anxiety Attacks: https://courses.therapyinanutshell.com/ending-panic-attacks-and-anxiety-attacks
Are you in the middle of an anxiety attack or feeling that rising wave of panic? Your body’s going haywire—shaky hands, racing heart, dizziness, nausea—and it feels like there’s no way out.
In this video, I guide you step-by-step through my favorite way
How to Set Boundaries with Emotionally Immature People - The CLEAR Method w/ Jess Miller
Jess's Free download- The CLEAR Method for setting boundaries with Emotionally Immature People
Join Therapy in a Nutshell’s membership and get instant access to all 10 life-changing courses, live weekly Q&As, and a supportive community for just $27/month. Learn how to manage anxiety, process trauma, regulate emotions, and build lasting resilience. Take small, powerful steps toward healing and
Yellow Flags in a Therapist
Therapy in a Nutshell membership: https://courses.therapyinanutshell.com/membership
Every therapist upholds the professional and ethical standards required in their role. Knowing what signs to look for can help you protect your mental health and ensure you receive the care you deserve. In this video, we’ll discuss the subtle yellow flags in therapy—small warning signs that something might be off—a
Super Duper Gentle Exposure Therapy
You can learn to face your fears slowly and gently with exposure therapy, it's great for anxiety and PTSD.
Join Therapy in a Nutshell’s membership and get instant access to all 10 life-changing courses, live weekly Q&As, and a supportive community for just $27/month. Learn how to manage anxiety, process trauma, regulate emotions, and build lasting resilience. Take small, powerful steps toward
Micro Habits that Fuel Depression
Join Therapy in a Nutshell’s membership and get instant access to all 10 life-changing courses, live weekly Q&As, and a supportive community for just $27/month. Learn how to manage anxiety, process trauma, regulate emotions, and build lasting resilience. Take small, powerful steps toward healing and a richer, more meaningful life. Start your journey today! https://courses.therapyinanutshell.co
How to Stop Fighting Intrusive or Negative Thoughts-Passengers on a Bus Exercise from ACT
Learn to Regulate your Emotions: https://courses.therapyinanutshell.com/membership
Intrusive Thoughts, Overthinking, ACT, Acceptance and Commitment Therapy, Passengers on the Bus, Negative Thoughts
Have you ever felt like your negative thoughts are running the show? Like no matter how hard you try to push them away, they keep coming back, louder than ever? Maybe you deal with intrusive thoughts th
My 7 Favorite Free Apps to Improve Mental Health
Join Therapy in a Nutshell’s membership and get instant access to all 10 life-changing courses, live weekly Q&As, and a supportive community for just $27/month. Learn how to manage anxiety, process trauma, regulate emotions, and build lasting resilience. Take small, powerful steps toward healing and a richer, more meaningful life. Start your journey today! https://courses.therapyinanutshell.co
How to Heal from Shame, Guilt and Regret
Join Therapy in a Nutshell’s membership and get instant access to all 10 life-changing courses, live weekly Q&As, and a supportive community for just $27/month. Learn how to manage anxiety, process trauma, regulate emotions, and build lasting resilience. Take small, powerful steps toward healing and a richer, more meaningful life. Start your journey today! https://courses.therapyinanutshell.co
The Sneaky Mental Rule that Lets your Emotions Control You
Learn the skills to Regulate your Emotions, join the membership: https://courses.therapyinanutshell.com/membership
So many of us have picked up messaging that emotions are negative or embarrassing, that they need to be controlled, that crying is shameful. We’ve internalized a mental rule that says something like, “I don’t let myself feel so-called “negative” emotions, because that makes me weak.”
How to Stop Nightmares in Adults w/ PTSD - Rescripting Nightmares with CBT for Nightmares Protocol
Learn the skills to Regulate your Emotions, join the membership: https://courses.therapyinanutshell.com/membership
Nightmares are a common symptom of PTSD and can impact sleep, mood, energy, and contribute to more PTSD symptoms.
Today I'm speaking with Dr. Joanne Davis, Clinical Psychologist on how to treat nightmares in adults with or without PTSD.
You can find her nightmare training for clinicia
How to Build an Internal Locus of Control
Get the FREE Locus of Control Exercise here: https://courses.therapyinanutshell.com/pl/2148648319
Learn the skills to Regulate your Emotions, join the membership: https://courses.therapyinanutshell.com/membership
Locus of control refers to how much you believe you can influence what happens in your life.
People who focus on what they can change, have an Internal locus of control. They believe that
How to Create a Crisis Safety Plan for Suicidal Thoughts
Get the Free Safety Plan Worksheet here: https://courses.therapyinanutshell.com/safety-plan
Learn the skills to Regulate your Emotions, join the membership: https://courses.therapyinanutshell.com/membership
My wish for the world is that everyone who is in crisis can have someone in person to talk with them and help them create a safety plan- but I understand that isn’t reality. So in this podcast
Talking about Trauma won't heal you
Learn the skills to Regulate your Emotions, join the membership: https://courses.therapyinanutshell.com/membership
Talking about trauma doesn’t heal trauma.
For a lot of people, it makes them feel much worse especially if you have PTSD.
This is one thing that sets human brains apart from animals. When we visualize something, whether it’s a past trauma or a worry about the future, we perceive dange
The Hidden Root Cause of Anxiety and Depression- Codependency With Dr. Sarah Michaud
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 rel
9 Life Changing Treatments for Treatment Resistant Depression
Intensive treatments for Treatment Resistant Depression, Anxiety or PTSD When you’ve tried two or three or six treatments for your depression, anxiety, or PTSD and nothing helps, you might feel even more hopeless, like a fulfilling life is not possible for you. But I have good news for you. There are literally 500–five hundred treatments for depression. We’re talking treatments for severe forms of
THIS Mental Habit Fuels Depression - The Cognitive Distortion of Discounting the Positive
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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 f
10 Quick Questions about OCD with Nathan Peterson
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In this video I talk with Nathan Peterson, a licensed clinician and OCD specialist about various aspects of OCD. The host asks 10 quick-fire questions, covering topics such as how the neurotypical brain differs from the brain of someone with OCD, whether everyone has a bit of OCD, and
Lasting Treatments for Anxiety vs. Coping Skills - Is THIS why Therapy isn't working?
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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
5 Lies Depression Tells You - Depression Motivation, it gets better
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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,
Depression in the Nervous System
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Depression isn’t just in your mind—it’s in your nervous system. In this video, we take a somatic and polyvagal-informed approach to understanding depression as a state of nervous system dysregulation. Learn how shutdown, freeze, and dorsal vagal states keep you stuck and how somatic t
Setting a Boundary vs. Trying to Control Someone
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Learning how to set boundaries is an important part of mental health and relationships. One of the biggest problems I see people have when they’re learning to set boundaries is learning the difference between setting a boundary and trying to control someone. And I found this ridiculou
Hate Affirmations? How to Improve your Self-Esteem Anyway
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 negativ
The Body Keeps the Score - Book Summary by a Therapist w/o the Triggering Bits
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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 trigger
The Keto Cure? Groundbreaking Research into Metabolic Treatments for Mental Health Conditions
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Can the Keto Diet Revolutionize Mental Health Treatment?
Emerging research suggests that metabolic treatments like the ketogenic diet could be groundbreaking for mental health. Traditionally used to manage epilepsy, the keto diet—a high-fat, low-carb, moderate-protein approach—induces
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