Therapy in a Nutshell
Сувгийн дэлгэрэнгүй
Therapy in a Nutshell
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, i...
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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...
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
Lea...
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 l...
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...
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...
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 depress...
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...
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 tr...
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 dai...
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...
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 d...
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 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 y...
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 skill...
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...
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...
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...
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 r...
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 Regulat...
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 t...
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. 👉...
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.th...
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 Regula...
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 hypervigil...
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 Thera...
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...
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 embod...
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 Gro...
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, tra...
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 s...
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 a...
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 dange...
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 ex...
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 t...
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 gr...
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...
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 s...
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 met...
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 her...
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