Therapy in a Nutshell
Therapy in a Nutshell -Emma McAdam 294 episodes Oct 30, 2026
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
Does the Body Actually Keep the Score? Misconceptions About Nervous System Dysregulation
Nervous system regulation has gotten oversimplified. Let’s clear up 3 big misconceptions about trauma, dysregulation, Polyvagal Theory, and healing.
Learn the skills to regulate your Emotions, join the membership: https://courses.therapyinanutshell.com/membership
Download of Figma chart: https://courses.therapyinanutshell.com/misconceptions-about-nervous-system-dysregulation-figma-download
Is your
How to Get Your Kid to Listen to You Evidence Based Parenting with Dr. Kat Green
If gentle parenting isn’t working for you, or you want to learn how to create healthy discipline for your kids, learn how to get your kid to listen to you with Dr. Kat Green.
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In this episode, child psychologist Dr. Kat Green shares evidence-based strategies for how parents can e
7 Real-Life Strategies for RSD with ADHD expert Dr. Sharon Saline
Does an unanswered text or a small criticism send you into a spiral of “Nobody likes me” or “What’s wrong with me?” Rejection sensitivity can make real—or perceived—rejection feel intensely painful.
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In this conversation, I’m joined by psychologist Dr. Sharon Saline to explore re
Hypervigilance and Trauma- How to Get Your Brain to Shut Off
Trauma and hypervigilance keeping you from falling asleep? Learn why your mind won’t stop worrying—and simple ways to make it finally rest.
Learn the skills to regulate your Emotions, join the membership:
https://courses.therapyinanutshell.com/membership
If your brain won’t shut off at night, you’re not alone—and you’re not broken. Trauma and hypervigilance can keep your mind stuck in “high alert
Emotional Regulation - How to Actually Sit with Your Feelings
If you want to learn how to regulate your emotions, you have to learn the crucial emotional regulation skill of acceptance.
Learn the skills to regulate your Emotions, join the membership: https://courses.therapyinanutshell.com/membership
Free Course: Grounding Skills for Stress, Anxiety and PTSD: https://courses.therapyinanutshell.com/grounding-skills-for-anxiety-stress-and-ptsd
Sometimes when I
When You Feel Worthless
Depression, trauma and negative self-talk can leave you feeling worthless or struggling with low self-esteem. But you don’t have to feel depressed forever. Learn how to deal with feeling worthless with 6 practical things you can do to improve your self esteem.
Check out the Membership https://courses.therapyinanutshell.com/membership
Free Safety Plan Worksheet https://courses.therapyinanutshell.c
How I Dealt with Performance Anxiety (as an Anxiety Expert)
Performance anxiety? Learn how to overcome stage fright and anxiety with 7 practical strategies to stay calm, focused, and confident.
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Whether it’s public speaking, sports, music, or presentations—performance anxiety can make your heart race, your mind go blank, and your body fee
The Profound Impact of Hormones in Women with ADHD
Hormones have a drastic impact on women with ADHD. Learn how estrogen and your cycle impact focus, mood, and why symptoms suddenly get worse.
Learn the skills to regulate your Emotions, join the membership: https://courses.therapyinanutshell.com/membership
Why do ADHD symptoms in women seem to change throughout the month—or suddenly get worse in your 30s and 40s?
In this episode, we break down th
Overgeneralization -This Thinking Pattern Makes Everything Feel Worse
This CBT tool helps you stop overgeneralization, regulate emotions, and break negative thinking patterns with simple, practical tools.
Check out our FREE How to Stop Panic and Anxiety Attacks course:
https://courses.therapyinanutshell.com/ending-panic-attacks-and-anxiety-attacks
Learn the skills to regulate your Emotions, join the membership: https://courses.therapyinanutshell.com/membership
Looki
How to Get Started When You’re Drowning in Overwhelm - ADHD Friendly
Feeling overwhelmed and stuck? Learn how ADHD affects motivation—and 5 simple ways to get moving again when you feel overwhelmed and can’t get started.
Learn the skills to regulate your Emotions, join the membership: https://courses.therapyinanutshell.com/membership
Free Course: Grounding Skills for Stress, Anxiety and PTSD: https://courses.therapyinanutshell.com/grounding-skills-for-anxiety-stre
4 Essential Habits for Emotional Regulation
You can learn how to regulate your emotions by practicing these four skills.
People who regulate emotions well don’t avoid feelings—they build habits that help them pause, process, and respond with intention. In this video, I’ll teach you 4 essential emotional regulation habits that emotionally stable people practice every day. You’ll learn how to stop reacting impulsively, challenge unhelpful th
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.
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What do you do when you feel completely overwhelmed—like life is piling on faster than you can handle it? Whether you're fa
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 traumati
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: https:
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-anx
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.
Learn the skills to Regulate your Emotions, including "Change your Brain" join the membership: https://courses.therapyinanutshell.com/membership
If you’re feeling shut down, stuck in depression, or trapped in a trauma freeze response — this
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.
Learn the skills to regulate your
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.
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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.
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
In this conversation, Emma McAdam and Deb Dobson explore the complexities of social anxiety, its prevalence, and the impact of avoidance on mental health. They disc
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.
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Sometimes when I’m feeling a little cold, or hurt, or stuck, or frozen, or just like I’d like to have a little more love and light and energy in my
Hidden Medical Issues that Mimic Depression and 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
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In this conversation, Emma McAdam interviews Dick Schwartz, the creator of Internal Family Systems (IFS), a therapeutic approach that emph
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
Sign up for my free Panic Attacks course: https://courses.therapyinanutshell.com/ending-panic-attacks-and-anxiety-atta
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/
Ted
How to Actually Change Your Life- You Need a System, Not a Goal
Stop relying on goals that fail. Learn how tiny habits, systems, and 1% improvements create real, lasting change for mental health, motivation, and daily life.
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Tired of setting big goals on Monday and giving up by Wednesday? In this video, you’ll learn why goals fail—and why bui
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.
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Learn the skills to Regulate your Emotions, join the membership: https://courses.therapyinanutshell.com/membership
Looking for affordable online couns
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
Childhood Trauma has long-lasting impacts on relationships and attachment. But you can learn to build healthy attachment even with CPTSD or Complex PTSD.
Sign up for my free Panic Attacks course https://courses.therapyinanutshell.com/ending-panic-attacks-and-anxiety-attacks
Childhood trauma doesn’t just live in your memories—it rewires how you show up in relationships. If you’ve ever panicked when
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
Complex PTSD: From Surviving to Thriving by Pete Walker is a compassion
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.
Sign up for my free Panic Attacks course https://courses.therapyinanutshell.com/ending-panic-attacks-and-anxiety-attacks
Low self-esteem can feel like being stuck in a cycle of negative self-talk—rehashing mistakes, beating yourself up, and never feel
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
In this conversation, I talk with Dr. Arielle Schwartz about polyvagal theory and how it helps us understand trauma and rebuild a sense of safety. We dive into h
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 - with "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.
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 experiences. She wrote an incredible grap
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 with 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
Sign up for my free Panic Attacks course https://courses.therapyinanutshell.com/ending-panic-attacks-and-anxiety-attacks
Lea
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.
Learn the skills to regulate your Emotions, join the membership: https://courses.therapyinanutshell.com/membership
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 com
Emotional Flashbacks - 13 Strategies for Childhood Trauma from Pete Walker's book on CPTSD
Childhood trauma can trigger a different type of flashbacks from other types of trauma. Emotional flashbacks are intense waves of fear, shame, or hopelessness that can overwhelm you without warning.
Sign up for my free Panic Attacks course https://courses.therapyinanutshell.com/ending-panic-attacks-and-anxiety-attacks
Learn to manage emotional flashbacks, a key symptom of PTSD and Complex PTSD CP
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.
Sign up for my free Panic Attacks course https://courses.therapyinanutshell.com/ending-panic-attacks-and-anxiety-attacks
Are your intrusive thoughts so intense or disturbing that they feel dangerous? You're not alone. In thi
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.
Sign up for my free Panic Attacks course https://courses.therapyinanutshell.com/ending-panic-attacks-and-anxiety-attacks
Medical trauma can have a deep and lasting impact, often leading to PTSD. Signs of PTSD from medical trauma include pe
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
Ease body tension and anxiety in just 3 minutes with this mindfulness meditation. Relax, breathe, and reset with simple movements and soothing awareness.
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 designed to gently calm y
How to Stop Panic Attacks and Anxiety Attacks - with CBT Expert Kimberley Quinlan
Struggling with panic attacks, panic disorder, or anxiety attacks? You’re not alone—and you’re not broken.
Sign up for my free Panic Attacks course https://courses.therapyinanutshell.com/ending-panic-attacks-and-anxiety-attacks
In this episode, we answer the most common questions I receive from clients and followers about panic and recovery. We explore how panic disorder differs from general anxi
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 episode, we dive
Keto and Metabolic Treatments for Mental Health w/Dr. Chris Palmer
Can the keto diet really help with mental illnesses, such as depression, psychiatric disorder, schizophrenia and bipolar disorder.
Sign up for my free Panic Attacks course https://courses.therapyinanutshell.com/ending-panic-attacks-and-anxiety-attacks
In this episode, I interview Dr. Chris Palmer, a psychiatrist and professor at Harvard Medical School. We discuss the metabolic theory of mental
Pro Climber Talks about Facing Fear and Managing Risk- Hazel Findlay
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!
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/
How to Stop an Anxiety Attack - Guided Walkthrough of The Activate Method
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.
Free mini-course on How to Stop Panic Attacks and Anxiety Attacks: https://courses.therapyinanutshell.com/ending-panic-attacks-and-anxiety-attacks
In this episode, I guide you step-by-step through my favorite w
How to Set Boundaries with Emotionally Immature People - The CLEAR Method w/ Jess Miller
In this episode, we discuss setting boundaries with emotionally immature people, who often react defensively to reasonable requests.
Learn the skills to regulate your Emotions, join the membership: https://courses.therapyinanutshell.com/membership
Joined by Jess Miller, a licensed marriage and family therapist and creator of Mind Your Boundaries, we explore common patterns of behavior among emotio
Yellow Flags in a Therapist
What are the red flags to look for when working with a therapist? And what are the signs of a good therapist? By being informed about both the subtle yellow flags and the more glaring red flags, you can better protect yourself and maintain a high standard of care.
Sign up for my free Panic Attacks course https://courses.therapyinanutshell.com/ending-panic-attacks-and-anxiety-attacks
Every therapi
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
A lot of people who end up with Major Depressive Disorder have no idea why they feel the way they do. Some have experienced trauma or a huge stressor, but a surprising amount of them say something like, “Everything in my life is fine. I have no reason to be depressed. But I just don’t feel happy anymore.”
Join Therapy in a Nutshell’s membership and get instant access to all 10 life-changing course
How to Stop Fighting Intrusive or Negative Thoughts-Passengers on a Bus Exercise from ACT
Struggling with intrusive thoughts or overthinking? Learn ACT's Passengers on the Bus method to stop negative thoughts from steering your life.
Sign up for my free Panic Attacks course https://courses.therapyinanutshell.com/ending-panic-attacks-and-anxiety-attacks
Intrusive Thoughts, Overthinking, ACT, Acceptance and Commitment Therapy, Passengers on the Bus, Negative Thoughts
Let me teach you an
My 7 Favorite Free Apps to Improve Mental Health
How I use free mental health apps like Habit Tracker, Day One, Lotus Bud, Therapy in a Nutshell, and more to boost my well-being using my phone.
Learn the skills to regulate your Emotions, join the membership: https://courses.therapyinanutshell.com/membership
Smartphones often get a bad rap when it comes to mental health, but they can also be powerful tools for emotional well-being when used inten
How to Heal from Shame, Guilt and Regret
Shame, guilt, and regret can either drive growth or trap us in toxic self-condemnation. When we embrace responsibility without collapsing into self-hatred, we build confidence, connection, and a life rooted in integrity.
Sign up for my free Panic Attacks course: https://courses.therapyinanutshell.com/ending-panic-attacks-and-anxiety-attacks
When we do bear responsibility, we face a choice: hide in
The Sneaky Mental Rule that Lets Your Emotions Control You
You can influence your feelings by how you think, how you act, and the choices you make. But if you have a rule that “you have to control your emotions” it doesn’t leave you with many options other than avoidance.
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 em
How to Stop Nightmares in Adults w/ PTSD - Rescripting Nightmares with CBT for Nightmares Protocol
Nightmares are a common symptom of PTSD and can impact sleep, mood, energy, and contribute to more PTSD symptoms.
Sign up for my free Panic Attacks course https://courses.therapyinanutshell.com/ending-panic-attacks-and-anxiety-attacks
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 cl
How to Build an Internal Locus of Control
People who focus on what they can change, have an Internal locus of control. They believe that their efforts make a difference. They acknowledge what they can’t change and they focus their attention and energy on what they CAN change. And having an internal LOC has been linked with improved physical health, happiness, and better relationships.
Learn the skills to Regulate your Emotions, join the m
How to Create a Crisis Safety Plan for Suicidal Thoughts
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 I’m going to walk you through the steps for creating a safety plan.
Sign up for my free Panic Attacks course https://courses.therapyinanutshell.com/ending-panic-attacks-and-anxiety-attacks
We’re going to fi
Talking About Trauma Won't Heal You
Talking about trauma doesn’t heal trauma. For a lot of people, it makes them feel much worse especially if you have PTSD.
Learn the skills to Regulate your Emotions, join the membership: https://courses.therapyinanutshell.com/membership
When we visualize something, whether it’s a past trauma or a worry about the future, we perceive danger. And our brain triggers the same physiological reaction t
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