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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

26:11

How to Heal from Medical PTSD aka Medical Trauma

Therapy in a Nutshell ·

2025/07/25

Medical trauma can cause PTSD, with signs like fear of doctors, flashbacks, anxiety, avoidance, panic attacks, and emotional numbness after medical experiences. Check out my FREE grounding Skills course here: https://courses.therapyinanutshell.com/grounding-skills-for-anxiety-stress-and-ptsdHere's the guide about recognizing distress so you can help to prevent medical trauma: https://www.nctsn.org/sites/default/files/resources//pediatric_toolkit_for_health_care_providers.pdf Learn the skills to

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22:53

What if my Intrusive Thoughts are Dangerous?

Therapy in a Nutshell ·

2025/07/25

Dealing with OCD, Intrusive Thoughts, or unwanted thoughts? Dr. Kat Green teaches us valuable strategies from CBT and ERP to help you stop intrusive thoughts. Check out Kat's courses here: https://courses.therapyinanutshell.com/ocd-courses Learn the skills to Regulate your Emotions, join the membership: https://courses.therapyinanutshell.com/membership Struggling with OCD, intrusive thoughts, or unwanted mental images that just won’t go away? In this video, Dr. Kat Green shares practical tools from

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08:40

Softening Body Tension with Anxiety- Exercise

Therapy in a Nutshell ·

2025/07/18

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 grounding Skills course Learn the skills to Regulate your Emotions, join the membership: https://courses.therapyinanutshell.com/membership Feeling overwhelmed by anxiety, body tension, or racing thoughts? This 3-minute mindfulness meditation is designed to gently calm your nervous system and release physical tension caused by stress and anxiety. When

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36:47

How to Stop Panic Attacks and Anxiety Attacks - with...

Therapy in a Nutshell ·

2025/07/11

Struggling with Panic Attacks, Panic Disorder, or Anxiety attacks? Learn how to stop Panic Attacks with skills from CBT. Learn the skills to Regulate your Emotions, join the membership: https://courses.therapyinanutshell.com/membership Check out Kimberley's YT Channel: https://www.youtube.com/channel/UCMGMsxHVAfuveLsah_EmBRg Struggling with panic attacks, panic disorder, or anxiety attacks? You’re not alone—and you’re not broken. In this video, we answer the most common questions I receive from

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22:06

The Science of Self-Blame and Depression

Therapy in a Nutshell ·

2025/07/04

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 skills to Regulate your Emotions, join the membership: https://courses.therapyinanutshell.com/membershipAre you stuck in a cycle of depression, self-blame, and guilt? Do you constantly think, "It’s my fault I feel this way"? In this video, we dive deep into the connection between depression and self-blame, showing how guilt, shame, and blaming yourself

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28:47

Keto and Metabolic Treatments for Mental Health w/Dr....

Therapy in a Nutshell ·

2025/06/30

Learn the skills to Regulate your Emotions, join the membership: https://courses.therapyinanutshell.com/membershipThe speaker discusses the metabolic theory of mental health, suggesting that brain disorders classified as mental illnesses are largely metabolic conditions. Traditional treatments—like therapy and medication—can benefit from an understanding of brain metabolism, potentially leading to new strategies, including weight loss drugs, dietary changes, exercise, and sleep improvements. They

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33:12

Pro Climber Talks about Facing Fear and Managing...

Therapy in a Nutshell ·

2025/06/27

Learn the skills to Regulate your Emotions, join the membership: https://courses.therapyinanutshell.com/membershipCheck out Hazel's Program here: https://www.strongmindclimbing.com/ I love climbing because there's an amazing intersection of mental and physical skills, and it pushes me every time I go out. Today I get the incredible blessing to interview one of my favorite climbers- Hazel Findlay! I've been watching Hazel in climbing films for at least a decade, she's an incredibly strong, but also

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12:47

How to Stop an Anxiety Attack - Guided Walkthrough of...

Therapy in a Nutshell ·

2025/06/20

Free mini-course on How to Stop Panic Attacks and Anxiety Attacks: https://courses.therapyinanutshell.com/ending-panic-attacks-and-anxiety-attacksAre you in the middle of an anxiety attack or feeling that rising wave of panic? Your body’s going haywire—shaky hands, racing heart, dizziness, nausea—and it feels like there’s no way out. In this video, I guide you step-by-step through my favorite way to stop an anxiety attack in its tracks. It’s called The Activate Method, and it’s more than just deep

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46:52

How to Set Boundaries with Emotionally Immature...

Therapy in a Nutshell ·

2025/06/17

Jess's Free download- The CLEAR Method for setting boundaries with Emotionally Immature PeopleJoin Therapy in a Nutshell’s membership and get instant access to all 10 life-changing courses, live weekly Q&As, and a supportive community for just $27/month. Learn how to manage anxiety, process trauma, regulate emotions, and build lasting resilience. Take small, powerful steps toward healing and a richer, more meaningful life. Start your journey today

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46:12

Yellow Flags in a Therapist

Therapy in a Nutshell ·

2025/06/14

Therapy in a Nutshell membership: https://courses.therapyinanutshell.com/membershipEvery therapist upholds the professional and ethical standards required in their role. Knowing what signs to look for can help you protect your mental health and ensure you receive the care you deserve. In this video, we’ll discuss the subtle yellow flags in therapy—small warning signs that something might be off—as well as the more obvious red flags, which may indicate your therapist is not just a poor fit but could

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11:33

Super Duper Gentle Exposure Therapy

Therapy in a Nutshell ·

2025/06/02

You can learn to face your fears slowly and gently with exposure therapy, it's great for anxiety and PTSD.Join Therapy in a Nutshell’s membership and get instant access to all 10 life-changing courses, live weekly Q&As, and a supportive community for just $27/month. Learn how to manage anxiety, process trauma, regulate emotions, and build lasting resilience. Take small, powerful steps toward healing and a richer, more meaningful life. Start your journey today

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12:20

Micro Habits that Fuel Depression

Therapy in a Nutshell ·

2025/05/26

Join Therapy in a Nutshell’s membership and get instant access to all 10 life-changing courses, live weekly Q&As, and a supportive community for just $27/month. Learn how to manage anxiety, process trauma, regulate emotions, and build lasting resilience. Take small, powerful steps toward healing and a richer, more meaningful life. Start your journey today! https://courses.therapyinanutshell.com/membership A lot of people who end up with Major Depressive Disorder have no idea why they feel the

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14:57

How to Stop Fighting Intrusive or Negative...

Therapy in a Nutshell ·

2025/05/19

Learn to Regulate your Emotions: https://courses.therapyinanutshell.com/membershipIntrusive Thoughts, Overthinking, ACT, Acceptance and Commitment Therapy, Passengers on the Bus, Negative Thoughts Have you ever felt like your negative thoughts are running the show? Like no matter how hard you try to push them away, they keep coming back, louder than ever? Maybe you deal with intrusive thoughts that feel terrifying, or you constantly overthink every decision. These thoughts can feel really

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10:00

My 7 Favorite Free Apps to Improve Mental Health

Therapy in a Nutshell ·

2025/05/12

Join Therapy in a Nutshell’s membership and get instant access to all 10 life-changing courses, live weekly Q&As, and a supportive community for just $27/month. Learn how to manage anxiety, process trauma, regulate emotions, and build lasting resilience. Take small, powerful steps toward healing and a richer, more meaningful life. Start your journey today! https://courses.therapyinanutshell.com/membershipCheck out the Therapy in a Nutshell App:

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24:49

How to Heal from Shame, Guilt and Regret

Therapy in a Nutshell ·

2025/05/02

Join Therapy in a Nutshell’s membership and get instant access to all 10 life-changing courses, live weekly Q&As, and a supportive community for just $27/month. Learn how to manage anxiety, process trauma, regulate emotions, and build lasting resilience. Take small, powerful steps toward healing and a richer, more meaningful life. Start your journey today! https://courses.therapyinanutshell.com/membershipView the Guilt, Shame, Regret Flowchart: Figma Flowchart Guilt, shame, and regret can

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10:30

The Sneaky Mental Rule that Lets your Emotions...

Therapy in a Nutshell ·

2025/04/24

Learn the skills to Regulate your Emotions, join the membership: https://courses.therapyinanutshell.com/membershipSo many of us have picked up messaging that emotions are negative or embarrassing, that they need to be controlled, that crying is shameful. We’ve internalized a mental rule that says something like, “I don’t let myself feel so-called “negative” emotions, because that makes me weak.” And then, in trying to not have feelings, we accidentally let them control us. You can influence your

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36:33

How to Stop Nightmares in Adults w/ PTSD -...

Therapy in a Nutshell ·

2025/04/21

Learn the skills to Regulate your Emotions, join the membership: https://courses.therapyinanutshell.com/membership Nightmares are a common symptom of PTSD and can impact sleep, mood, energy, and contribute to more PTSD symptoms. Today I'm speaking with Dr. Joanne Davis, Clinical Psychologist on how to treat nightmares in adults with or without PTSD. You can find her nightmare training for clinicians here: https://cbtnightmares.org And her book on nightmare treatment here: https://a.co/d/9FLv4C9

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20:52

How to Build an Internal Locus of Control

Therapy in a Nutshell ·

2025/04/10

Get the FREE Locus of Control Exercise here: https://courses.therapyinanutshell.com/pl/2148648319Learn the skills to Regulate your Emotions, join the membership: https://courses.therapyinanutshell.com/membership Locus of control refers to how much you believe you can influence what happens in your life. People who focus on what they can change, have an Internal locus of control. They believe that their efforts make a difference. They acknowledge what they can’t change and they focus their attention

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11:11

How to Create a Crisis Safety Plan for Suicidal Thoughts

Therapy in a Nutshell ·

2025/04/04

Get the Free Safety Plan Worksheet here: https://courses.therapyinanutshell.com/safety-planLearn the skills to Regulate your Emotions, join the membership: https://courses.therapyinanutshell.com/membership My wish for the world is that everyone who is in crisis can have someone in person to talk with them and help them create a safety plan- but I understand that isn’t reality. So in this podcast I’m going to walk you through the steps for creating a safety plan. We’re going to figure out some

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22:17

Talking about Trauma won't heal you

Therapy in a Nutshell ·

2025/03/22

Learn the skills to Regulate your Emotions, join the membership: https://courses.therapyinanutshell.com/membershipTalking about trauma doesn’t heal trauma. For a lot of people, it makes them feel much worse especially if you have PTSD. This is one thing that sets human brains apart from animals. When we visualize something, whether it’s a past trauma or a worry about the future, we perceive danger. And our brain triggers the same physiological reaction to perceived danger as it does to real danger

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