Therapy in a Nutshell

Therapy in a Nutshell -Emma McAdam

I’m Emma McAdam, a Licensed Marriage and Family Therapist and my mission is to make mental health resources more easy to access. I take therapy skills and psychological research and condense them down into bite-sized nuggets of help. I’m here to spread the message that while mental illness is real, it’s common, it’s debilitating, it’s also treatable. There are dozens of research-backed approaches to treating depression, anxiety, and other mental illness. Change, growth, and healing are possible. Please keep courage! Try one little thing every day to improve your life and health and things can get so much better! Therapy in a Nutshell, and the information provided by Emma McAdam, is solely intended for informational and entertainment purposes and is not a substitute for advice, diagnosis, or treatment regarding medical or mental health conditions. Although Emma McAdam is a licensed marriage and family therapist, the views expressed on this site or any related content should not be taken for medical or psychiatric advice. Always consult your physician before making any decisions related to your physical or mental health. Therapy in a Nutshell and it’s logo are Registered Trademarks of Therapy in a Nutshell, LLC

  • 42 minutes 42 seconds
    Re-Regulating your Nervous System after CPTSD with Crappy Childhood Fairy Anna Runkle

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

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

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

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

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

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

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

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

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

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

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

    Copyright Therapy in a Nutshell, LLC

    19 December 2024, 1:37 pm
  • 18 minutes 1 second
    The Science Behind Morning Depression (And What to Do About It)

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

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

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

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

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

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

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

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

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

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

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

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

    Copyright Therapy in a Nutshell, LLC

    16 December 2024, 10:41 am
  • 41 minutes 39 seconds
    Setting Boundaries with Kindness

    https://courses.therapyinanutshell.com/membership

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

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

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

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

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

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

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

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

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

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

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

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

    Copyright Therapy in a Nutshell, LLC

    13 December 2024, 5:57 pm
  • 10 minutes 50 seconds
    What to Eat to Improve Your Mood

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

    The most effective diet for mental health appears to be what is called the Mediterranean diet- this is a diet high in vegetables, fruit, legumes, beans, nuts, fish, unsaturated fats like olive oil, and it’s low in processed foods, red meat, and highly processed grains.

    There have been a lot of studies on this type of diet, an overview of 41 studies involving over 1.5 million health adults found that a diet low in sugar, saturated fat and processed foods can reduce the risk of depression by 24%. Decreasing the inflammatory index was found to decrease inflammation in other studies. And people who were very careful to closely follow the mediterranean diet decreased their risk of developing depression by 33%.

    A handful of studies show that the Mediterranean Diet can be even helpful for people with bipolar or schizoaffective disorders. Scientists believe there are 4 reasons that eating this way improve your mood.

    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

    6 December 2024, 3:03 pm
  • 13 minutes 1 second
    How Childhood Trauma Affects the Brain and Body - The ACES Study

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

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

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

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

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

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

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

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

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

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

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

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

    Copyright Therapy in a Nutshell, LLC

    18 November 2024, 10:46 am
  • 25 minutes 51 seconds
    14 Things that Actually Help Severe Anxiety

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

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

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

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

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

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

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

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

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

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

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

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

    Copyright Therapy in a Nutshell, LLC

    12 November 2024, 11:59 pm
  • 11 minutes 10 seconds
    Overthinking and Intrusive Thoughts - 6 Phrases to get Unstuck from Overthinking and Uncertainty

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

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

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

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

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

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

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

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

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

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

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

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

    Copyright Therapy in a Nutshell, LLC

    25 October 2024, 10:09 am
  • 17 minutes 18 seconds
    Feeling Like You're Never Good Enough?

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

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

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

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

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

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

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

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

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

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

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

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

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

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

    Copyright Therapy in a Nutshell, LLC

    16 October 2024, 9:54 am
  • 9 minutes 47 seconds
    4 Essential Sleep Routines

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

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

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

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

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

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

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

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

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

    Copyright Therapy in a Nutshell, LLC

    4 October 2024, 1:19 pm
  • 14 minutes 29 seconds
    Complex Feelings and Shame about Childhood Sexual Abuse

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

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

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

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

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

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

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

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

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

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

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

    Copyright Therapy in a Nutshell, LLC

    26 September 2024, 5:12 pm
  • 10 minutes 28 seconds
    Why am I Anxious? A Quick Assessment

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

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

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

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

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

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

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

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

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

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

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

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

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

    Copyright Therapy in a Nutshell, LLC

    20 September 2024, 4:30 pm
  • More Episodes? Get the App
© MoonFM 2024. All rights reserved.