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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

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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42:48

Overcoming Negative Self Talk-How You Think Changes...

Therapy in a Nutshell ·

2020/11/11

How we talk to ourselves changes how we feel. Self-talk, especially negative self-talk can have a huge impact on our emotions and can impact your depression or anxiety. In this episode of Therapy in a Nutshell, I interview Nick Wignall to learn more about different styles of self talk and how you can overcome rigid or negative self talk through curiosity and compassion. Sign up for my newsletter: https://www.therapynutshell.com Thanks BetterHelp for sponsoring the video: BetterHelp- Professional,

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20:08

How to Be Assertive

Therapy in a Nutshell ·

2020/11/11

Assertive communication is essential for good relationships, and to feel good about yourself. But many people don't know how to be assertive. They use other, less helpful communication styles. Being assertive means expressing your thoughts, feelings, and needs in an open and respectful way. It means standing up for yourself and respecting others. Assertiveness is crucial for a good relationship, and it builds self-esteem - because when you’re being more truthful to your values, beliefs, and

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13:39

Natural Treatment for Depression- Light Therapy for...

Therapy in a Nutshell ·

2020/11/06

In this episode, I’m going to teach you how light impacts your brain and influences your mood and how you can use Light Therapy as a Natural, non-medicinal way to treat seasonal depression (aka winter blues or S.A.D). And, how rigorous research has shown that light therapy can be as effective as antidepressant medication at treating non-seasonal depression. Check out Bright Light Therapy Lamps at Carex: There are many natural options to treat depression, and many doctors and aren’t aware of the

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04:35

3 Minute Stress Management

Therapy in a Nutshell ·

2020/10/24

Stress is the aspect of anxiety that we feel in our body. Worry is about thoughts, but stress is how our muscles get tense, our breathing gets tight, it makes you ache or makes your hands sweat, stress is the physiological response to perceived danger. So when your brain perceives a threat, whether it’s a tiger or an upcoming deadline, your brain triggers that FFF response. But we can train our mind and body to be calm by doing little activities that regulate the nervous system, and it’s best if we

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21:55

Facing Fear of Death- 4 Skills for Anxiety and Fear...

Therapy in a Nutshell ·

2020/09/11

Are you afraid of dying? Does thinking about death or dying make you so anxious that you avoid any and all aspects of it? Or do distressing thoughts about death bother you? Or are you just in complete denial, trying to pretend that it won’t happen? In this episode we’re going to talk about four psychological skills for facing a fear of death, the anxiety around death, and some strategies that may be helpful for you. And I’ll tell you why I once took a bunch of depressed teenagers to a cemetery. *If

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16:01

All-or-Nothing Thinking: A Cognitive Distortion That...

Therapy in a Nutshell ·

2020/09/11

All-or-nothing thinking is a cognitive distortion that can make you depressed because it convinces you that if you’ve messed up, it’s pointless to keep trying. Many people struggle with these types of thoughts, but you don't have to struggle with them forever. Learn how you can overcome this type of thinking and view yourself and your life in a more positive way. Thanks BetterHelp for sponsoring the video. BetterHelp: Professional, affordable online counseling starting at around $65 a week:

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07:07

Sensory Coping Skills- Using your Body to Cope with...

Therapy in a Nutshell ·

2020/08/04

Get the course: Coping Skills and Self-Care for Mental Health https://courses.therapyinanutshell.com/coping-skills-and-self-care-for-mental-health?utm_campaign=Aug%2004,%202022&utm_medium=Description&utm_source=podcast Coping skills are essential to managing big emotions without doing something stupid, but it can be hard to calm yourself down when your brain isn't working very well. Sensory coping skills are essential to soothing the body to calm the mind. Looking for affordable online counseling

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14:20

Why Self-Esteem Backfires

Therapy in a Nutshell ·

2020/07/27

I’m going to be honest, I don’t really care for the self-esteem movement. The basic idea is to spend time every day saying nice things to yourself or to make lists of all of your good attributes. Now I do think that how we treat ourselves really matters and that we should be honest about both our strengths and weaknesses, but I’ve seen self-esteem get badly turned into fake accomplishments and medals or prideful comparisons or simply practices that don’t work. For example, it just never worked for

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16:27

Coronavirus Anxiety and Your Ancient Brain

Therapy in a Nutshell ·

2020/07/21

News anxiety is pretty intense right now, but there are some things you can do about it. Learn to take control of your news habits, solve physical problems, and take reasonable precautions. All of this can help ease news anxiety. 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:

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08:48

Sleep Hygiene: Train your Brain to Fall Asleep and...

Therapy in a Nutshell ·

2020/07/14

Sleep hygiene is an essential mental health skill. When my clients come in for treatment for some of their challenges like depression, anxiety, or relational problems, one of the most common associated problems that they have is difficulty sleeping. This shows up as having a hard time falling asleep, staying asleep, or just feeling tired all the time. Getting enough quality sleep can make your brain function much better. You’ll be better at solving problems and feel more self-control. In this video

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19:12

Daily Habits to Prevent Depression During Stressful...

Therapy in a Nutshell ·

2020/07/07

Stress, anxiety, coronavirus, and social isolation can all contribute to depression, but you can prevent depression during stressful times by using daily habits that promote mental health. 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:

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15:17

Catastrophizing-How to Stop Making Yourself Depressed...

Therapy in a Nutshell ·

2020/06/30

Get the course: Change Your Brain-Neuroplasticity and Mental Health https://courses.therapyinanutshell.com/change-your-brain?utm_campaign=Jun%2030,%202020&utm_medium=Description&utm_source=podcast Catastrophizing is a thinking error (aka cognitive distortion) that makes you anxious, depressed, and unmotivated. In this video, I explain what catastrophizing is, how to stop, and what to do instead. Looking for affordable online counseling? My sponsor, BetterHelp, connects you to a licensed professional

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11:43

Prevent Teen Suicide: How to Talk With Your Teen...

Therapy in a Nutshell ·

2020/06/23

Preventing teen suicide is important, but youth are at higher risk for suicide when there have been recent suicides in their community, especially if they have a history of depression, self-harm, or suicidal thoughts. Learn how you can talk to your child about suicide after the suicide of a peer. If you believe your child is at risk for suicide, reach out for professional support immediately. You can contact a licensed therapist or take your child to the hospital or call 911. Thanks to BetterHelp

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