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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

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All Episodes

27:54

7 Real-Life Strategies for RSD with ADHD expert Dr....

Therapy in a Nutshell ·

2026/10/09

Dr. Sharon Saline explains rejection sensitive dysphoria (RSD), its connection to ADHD, how it impacts mental health, and practical strategies for managing RSD and fostering self-compassion.Sign up for my free Panic Attacks course https://courses.therapyinanutshell.com/ending-panic-attacks-and-anxiety-attacks www.drSharonSaline.com 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

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17:24

Hypervigilance and Trauma- How to Get Your Brain to...

Therapy in a Nutshell ·

2026/10/02

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,” making sleep feel impossible. Instead of winding down, your brain starts scanning for danger,

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10:17

Emotional Regulation - How to Actually Sit with Your...

Therapy in a Nutshell ·

2026/09/18

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’m feeling a little cold, or hurt, or stuck, or frozen, or just like I’d like to have a little more love

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17:10

When You Feel Worthless

Therapy in a Nutshell ·

2026/09/04

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.com/safety-plan In this video, we’re tackling the painful experience of low self-esteem, depression, and

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15:33

How I Dealt with Performance Anxiety (as an Anxiety...

Therapy in a Nutshell ·

2026/08/21

Performance anxiety? Learn how to overcome stage fright and anxiety with 7 practical strategies to stay calm, focused, and confident.Sign up for my free Panic Attacks course https://courses.therapyinanutshell.com/ending-panic-attacks-and-anxiety-attacks Whether it’s public speaking, sports, music, or presentations—performance anxiety can make your heart race, your mind go blank, and your body feel completely out of control. In this episode, I share how I managed my own stage fright while giving a

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24:12

The Profound Impact of Hormones in Women with ADHD

Therapy in a Nutshell ·

2026/08/07

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 the powerful connection between women, ADHD, and hormones—and why this piece of the puzzle has been

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18:43

Overgeneralization -This Thinking Pattern Makes...

Therapy in a Nutshell ·

2026/07/24

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 Looking for affordable online counseling? My sponsor, BetterHelp, connects you to a licensed professional

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21:33

How to Get Started When You’re Drowning in Overwhelm...

Therapy in a Nutshell ·

2026/07/10

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-stress-and-ptsd Do you ever feel so overwhelmed that you just… shut down? You want to be motivated, but

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19:30

4 Essential Habits for Emotional Regulation

Therapy in a Nutshell ·

2026/06/27

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 thoughts, process emotions in a healthy way, and build emotional resilience over time. These are

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18:31

When You're Drowning in Overwhelm

Therapy in a Nutshell ·

2026/06/12

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 of your own home. Try it now for 10% off your first month:

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60:45

The Biology of Trauma with Dr. Aimie Apigian

Therapy in a Nutshell ·

2026/06/05

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/membershipIn this conversation, Dr. Aimie discusses the biology of trauma, emphasizing the physiological responses that occur in the body during traumatic experiences. She explains the differences between stress and trauma, the role of the nervous system,

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46:33

6 Medical Conditions that Impact Mental Health,...

Therapy in a Nutshell ·

2026/05/29

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:

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7:07

Why Anxious People Shouldn’t Use “Deep Breathing"

Therapy in a Nutshell ·

2026/05/22

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-anxiety-attacks Learn the skills to regulate your Emotions, join the membership:

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42:59

BONUS EPISODE: How to take Pyschedelics for Your...

Therapy in a Nutshell ·

2026/05/15

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 who actually know what they're talking about. Think of it as eavesdropping on someone else's therapy

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16:57

Micro Habits to Regulate Depression or Trauma...

Therapy in a Nutshell ·

2026/05/08

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 system, move out of dorsal vagal shutdown, and climb the polyvagal ladder toward safety, connection, and

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40:37

Racial Trauma - The Impact of Racism on Mental Health...

Therapy in a Nutshell ·

2026/05/01

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 information about my guest on this episode at: https://www.ashleymcgirt.com Looking for affordable online

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21:47

4 Types of Overthinking and How to Stop Them - Worry,...

Therapy in a Nutshell ·

2026/04/24

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 Looking for affordable online counseling? My sponsor, BetterHelp, connects you to a licensed

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11:08

Meditation for Chronic Pain- Somatic Tracking...

Therapy in a Nutshell ·

2026/04/17

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 note: This exercise is intended for people whose pain has been medically evaluated and is not caused by

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50:49

How to Heal Attachment Wounds - Anxious or Avoidant...

Therapy in a Nutshell ·

2026/04/10

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 counseling? My sponsor, BetterHelp, connects you to a licensed professional from the comfort of your own

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20:21

3 Essential Strategies to Prevent Burnout - Slow...

Therapy in a Nutshell ·

2026/04/03

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. Try it now for 10% off your first month: https://betterhelp.com/therapyinanutshell Learn more in one of

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