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PODCAST

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

08:00

Happy Place Meditation- Relax and Fall Asleep Faster

Therapy in a Nutshell ·

2021/03/05

In this guided meditation, I walk you through visualizing your happy place, your safe place, your calming place so that you can relax and fall asleep. Looking for affordable online counseling? My sponsor, BetterHelp, connects you to a licensed professional for $65/week. Try it now for 10% off: https://betterhelp.com/therapyinanutshell Learn more in one of my in-depth mental health courses: https://courses.therapyinanutshell.com/?utm_source=podcast&utm_medium=03042021 Support my mission on Patreon:

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05:28

The SIFT technique for Emotion Processing: Dr. Daniel...

Therapy in a Nutshell ·

2021/02/27

Emotion processing is when you work through emotions, and in this technique for anxiety and other strong emotions, we cover the SIFT technique. the SIFT technique was developed by Dr. Dan Siegal and is a helpful technique for coping with anxiety and stress and other sensations and emotions. Thanks BetterHelp for sponsoring the video: BetterHelp- Professional, Affordable Online Counseling starting at around $65 a week https://www.betterhelp.com/therapyina... Learn more in one of my in-depth mental

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19:20

3/30 Why Coping Skills Can Make It Worse: How to...

Therapy in a Nutshell ·

2021/02/18

Ready to change your life? Buy the full, ad-free Emotion Processing course now for only $147: https://courses.therapyinanutshell.com/emotion-processing?utm_campaign=Feb%2018,%202021&utm_medium=Description&utm_source=podcast Coping skills for emotions like anger, depression, anxiety focus on making bad feeling go away, on feeling better in the moment. But in the long run, coping skills actually make us feel worse because when we suppress our emotions, when we try to make our emotions go away or just

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13:32

2/30 A Nonjudgmental Attitude: The Lie of Positive...

Therapy in a Nutshell ·

2021/02/11

Ready to change your life? Buy the full, ad-free Emotion Processing course now for only $147: https://courses.therapyinanutshell.com/emotion-processing?utm_campaign=Feb%2011,%202021&utm_medium=Description&utm_source=podcast Many of us think of emotions as either "good"/"positive" or "bad"/"negative." But this view of emotions is inaccurate and unhelpful. In this video, you will learn how to stop judging your emotions and start describing them instead. This nonjudgmental attitude has been shown to

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12:35

1/30 Name It to Tame It: How to Process Emotions

Therapy in a Nutshell ·

2021/02/04

Ready to change your life? Buy the full, ad-free Emotion Processing course now for only $147: https://courses.therapyinanutshell.com/emotion-processing?utm_campaign=Feb%2004,%202021&utm_medium=Description&utm_source=podcast When we don't know what we're feeling, we tend to be reactive and impulsive in ways that mess up our life. When our emotions are vague, nebulous, unexplored sensations - when we feel something, but we don’t know what it is or we aren’t sure where it comes from - we have little

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14:34

How to Process Your Emotions- Course Introduction/30...

Therapy in a Nutshell ·

2021/01/28

How to Process Your Emotions Ready to change your life? Buy the full, ad-free Emotion Processing course now for only $147: https://courses.therapyinanutshell.com/emotion-processing?utm_campaign=Jan%2028,%202021&utm_medium=Description&utm_source=podcast Invest in yourself! Use my link and check out the first chapter of any course for FREE! https://bit.ly/3qHLWvZ When I talk about processing emotions, I mean we literally need to go through a process to regulate and resolve our emotions. In this video,

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08:19

How to Set Better Goals With This One Shift in Thinking

Therapy in a Nutshell ·

2021/01/26

You can learn to set better goals. Most people don't realize it but they are accidentally setting negative goals and this just isn't how your brain works. If you want to set better goals, then you need to learn how to set positive goals. Setting positive goals is about focusing on the smallest possible steps to accomplishing what you DO want in your life instead of focusing on what you DON'T want in your life. Looking for affordable online counseling? My sponsor BetterHelp connects you to a

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05:35

Fight Depression And Burnout in 2 Minutes a Day - 3...

Therapy in a Nutshell ·

2021/01/21

You can fight depression and burnout in just a few minutes a day. Your brain is so much better at focusing on survival than it is at focusing on being happy, and it's because of this fact that your brain is constantly scanning for threats, trying to pick out or notice anything bad, dangerous, or negative instead of looking for the positive or dwelling on the good things that happen in your life. Your brain’s default setting is to keep you alive by really paying attention to anything threatening or

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13:54

Creating an Environment where Healing Mental Illness...

Therapy in a Nutshell ·

2021/01/19

In this video I’m going to talk about how you can create an environment where healing is possible and increase your chances of beating your mental illness. And while most people don’t have the opportunity to go to residential treatment if they need it, there is one thing that I’ve taken from my experience there that helps me be a better therapist now than I was before. And that’s taking a team approach to treatment. Sign up for my newsletter: https://www.therapynutshell.com Thanks BetterHelp for

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05:01

Change the World with One Skill: World Mental Health...

Therapy in a Nutshell ·

2021/01/12

Hello everyone, Today is World Mental Health Day. Right now around a billion people experience a mental illness or a substance abuse disorder and depression is the leading cause of disability worldwide. But the solution sometimes seems overwhelming. So it’s needless to say that mental Illness is a big problem for many people. And the causes are complex, from biology to experience to how we think and act, and in my opinion depression and anxiety are often caused by a lot of tiny little thoughts or

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16:42

How to Stop Worrying About the Future

Therapy in a Nutshell ·

2021/01/07

In this video you’re going to learn what to do when your brain just won’t shut up with all the worries about what’s going to happen in the future. I’m going to teach you one antidote for when you’re stuck ruminating on your fears, and I’ll teach you why you should never worry in your head. A Little worry is ok. Worry serves a function. Beneficial worry prompts action, it can help us plan for the future by thinking through possible problems and their solutions. But compulsive worry makes us feel sick

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15:13

Mental Filtering: Why you may only notice the Negative

Therapy in a Nutshell ·

2021/01/05

Mental filtering is the cognitive distortion where we only see one aspect of a situation, usually the negative side of it when it comes to depression or anxiety. You focus on the negative and disregard or filter out all the positive. You pick out a single negative detail and hyperfocus on this instead of everything else going on. If you can’t see anything positive, then your thoughts are lying to you. Mental filtering makes us more anxious, but anxiety makes us mental filter more- because anxiety

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15:29

How Loneliness Affects the Immune System

Therapy in a Nutshell ·

2020/12/29

Loneliness impacts the immune system, mental health, and physical health in dramatic ways. But you can counteract its effects through intentional human connection. Loneliness contributes to depression, anxiety, heart disease, a weakened immune system, cognitive decline, and other mental and physical health problems, but you can find ways to connect with others in a way that strengthens your physical health, even during coronavirus. Looking for affordable online counseling? My sponsor, BetterHelp,

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19:07

Anxiety, Worries and What if’s-Rewiring Anxiety...

Therapy in a Nutshell ·

2020/12/28

So here’s another of the most common questions I get on my “Rewiring the Anxious Brain” video- People asked “What if the dog bites you?” Now in that video I was explaining how when you avoid something it makes your anxiety go up, and this is really harmful when you avoid something that feels dangerous, but is actually safe- like public speaking, taking a test, or asking for a raise. So I used the example of being afraid of dogs and then explained how gradual exposure can help you overcome that fear

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17:19

How to Get Motivated and Stay Motivated

Therapy in a Nutshell ·

2020/12/26

Knowing how to get motivated is really important. How to stay motivated is even more important There are tons of videos teaching tips and tricks and rah rah motivation, but in this video I’m going to teach you how your brain works so you understand the principle behind how to get motivated and how to stay motivated. You’re going to learn how dopamine- the neurotransmitter of reward and motivation works in your brain and 4 simple things you can do to get motivated and stay that way. Looking for

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09:49

Quick Coping Skill for Anxiety: Locus of Control Find...

Therapy in a Nutshell ·

2020/12/22

Here’s a quick activity that you can do to cope with anxiety and restore a sense of safety and calm, I do it all the time with my clients in session and you can feel a noticeable difference almost immediately. This activity is short and simple, but it can really help decrease anxiety or better cope with anxiety. A big part of anxiety and stress is trying to figure out what you should be doing about certain problems. I mean that’s what worry is, right, it’s thinking about a problem over and over

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15:10

Seasonal Affective Disorder and Winter Blues-...

Therapy in a Nutshell ·

2020/12/21

Seasonal Affective Disorder is a type of depression that is associated with changes in the seasons. (It also has the clever acronym, SAD). Or it’s called the Winter Blues. These symptoms often start in the fall and persist into the winter. With Winter SAD people feel less energetic and more moody, with symptoms similar to depression. It can look like: Losing interest in activities you once enjoyed, feeling sluggish, tired, or low energy, having problems with sleep, feeling hopeless, weight gain, or

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27:56

People Pleasing-Are you a People Pleaser? And How to...

Therapy in a Nutshell ·

2020/12/17

People-pleasing is when you feel like you have to change yourself to be loved or accepted by others. People pleasing is especially common among women, but anyone could be a people pleaser. When you are stuck in people pleasing you may feel tired, overwhelmed, exhausted, or resentful. There are different types of people pleasers- the perky, the pouty, and the perplexed people pleaser. If you'd like to learn more about overcoming people pleasing and perfectionism, check out Carly's online course:

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06:42

Can You Be Successful if you Experience Mental...

Therapy in a Nutshell ·

2020/12/15

Can you be successful with OCD? John Green is the famous bestselling author of "The fault in our stars" "Looking for Alaska" and "Turtles all the way down. He's successful, smart, deep, and he also has OCD. John Green's book "Turtles all the way down" is a fictional book about a girl who has OCD- Obsessive-compulsive disorder- and how she deals with life. Sign up for my newsletter: www.therapynutshell.com Thanks to BetterHelp for sponsoring the video: BetterHelp- Professional, affordable, online

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19:32

Anxious but you don’t know why?

Therapy in a Nutshell ·

2020/12/08

In part 3 of Rewiring the Anxious Brain, I talk about what to do when you don't know why you're anxious but you don't know why. After making my video on the Anxiety cycle and how to rewire your brain to be less anxious, I got a lot of questions, but one of the most common ones was "I don't know why I'm anxious" What do I do about that? In this video, I discuss 2 reasons why you might be anxious and you don't know why, and what you can do about anxiety. I discuss the principle of neuroplasticity

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