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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

health & fitness mental health

All Episodes

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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09:39

Escaping the Anxiety/Burnout/Depression Cycle

Therapy in a Nutshell ·

2020/12/01

I’m currently working with a couple of clients who all get stuck in this pattern of anxiety, and then they try to keep super busy to avoid feeling anxious, and then they burn out and end up depressed. I’ve seen this pattern in my family and in a lot of my clients, so from what I can tell it’s a pretty common way that anxiety turns into depression. In this video, you’re going to learn how to identify and replace this pattern with a more helpful, sustainable approach. So let’s take a look at each of

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11:39

The Healing Power of Gratitude to Change the Brain

Therapy in a Nutshell ·

2020/11/26

Thanks BetterHelp for sponsoring the video: BetterHelp- Professional, Affordable Online Counseling starting at around $65 a week https://www.betterhelp.com/therapyinanutshell Gratitude helps with anxiety by interrupting the cycle of constantly scanning for dangers. When we are in fear or scarcity mode, our brain turns on the FFF response, but when we think of gratitude, research shows that the hippocampus and amygdala are activated, these parts of the brain aid in emotion regulation and can help

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09:56

Perception Creates Your Reality- Change How You Feel...

Therapy in a Nutshell ·

2020/11/24

Your perception creates your reality. You can actually change how you feel about people by intentionally deciding to change your perception of them. In this video from my Relationship skills Course, I teach how you can fall back in love by changing your perception of another person, helping you feel more warmly towards them. Take my Relationship Skills course now for $147:

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29:41

Coming to Peace with Uncomfortable Sensations like...

Therapy in a Nutshell ·

2020/11/23

Joey Remenyi is a vestibular audiologist, neuroplasticity specialist, and yoga enthusiast, she teaches people how to heal from vertigo and tinnitus by teaching them to lean into their bodily sensations with self-compassion, gentleness, and openness. You can learn more about her and her program here: https://www.seekingbalance.com.au/ Thanks BetterHelp for sponsoring the video. BetterHelp: Professional, affordable online counseling starting at around $65 a week:

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01:13:47

Neuroplasticity, Anxiety, Tinnitus and...

Therapy in a Nutshell ·

2020/11/23

Joey Remenyi is a vestibular audiologist, neuroplasticity specialist, and yoga enthusiast, she teaches people how to heal from vertigo and tinnitus by teaching them to lean into their bodily sensations with self-compassion, gentleness, and openness. This is the full interview covering neuroplasticity, anxiety, tinnitus and vertigo. You can learn more about her and her program here: https://www.seekingbalance.com.au/ Thanks BetterHelp for sponsoring the video. BetterHelp: Professional, affordable

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14:20

Turn off Anxiety in your Nervous System: Four Ways to...

Therapy in a Nutshell ·

2020/11/19

Your brilliant, wise, beautiful body and has a counterbalancing force to combat stress and anxiety called the parasympathetic response. That's Para as in Parachute. And this is the body's natural way of slowing down and creating a sense of calm and safety. So it works like this, If your brain thinks you're in a dangerous situation, your body triggers Flight, Fight, Freeze response. But, when the dangerous situation is resolved and your brain knows you're safe, your body then triggers this

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