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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

09:50

5 Lies Depression Tells You - Depression Motivation,...

Therapy in a Nutshell ·

2025/02/14

Learn the skills to Regulate your Emotions, join the membership: https://courses.therapyinanutshell.com/membershipUse coupon code with coupon code CYB-YT-FREE to get the Change Your Brain Course for FREE here: https://courses.therapyinanutshell.com/offers/u7KxQqAp Depression is a liar because it warps your perception of reality. It twists your thoughts, making you believe things that aren’t true, even though they feel real. Here are 5 of the biggest lies depression tells—and the truth behind them:

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19:56

Depression in the Nervous System

Therapy in a Nutshell ·

2025/02/07

Learn the skills to Regulate your Emotions, join the membership: https://courses.therapyinanutshell.com/membershipDepression isn’t just in your mind—it’s in your nervous system. In this video, we take a somatic and polyvagal-informed approach to understanding depression as a state of nervous system dysregulation. Learn how shutdown, freeze, and dorsal vagal states keep you stuck and how somatic therapy can help you shift into safety, connection, and regulation. Using insights from polyvagal theory,

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13:06

Setting a Boundary vs. Trying to Control Someone

Therapy in a Nutshell ·

2025/01/30

Learn the skills to Regulate your Emotions, join the membership: https://courses.therapyinanutshell.com/membershipLearning how to set boundaries is an important part of mental health and relationships. One of the biggest problems I see people have when they’re learning to set boundaries is learning the difference between setting a boundary and trying to control someone. And I found this ridiculous video that shows some great examples of the difference. Now this video is a little intense, and i’m

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18:24

Hate Affirmations? How to Improve your Self-Esteem...

Therapy in a Nutshell ·

2025/01/23

Learn the skills to Regulate your Emotions, join the membership: https://courses.therapyinanutshell.com/membership Today, we’re going to talk about what you can do to improve your self-esteem even if you hate positive affirmations. For me, and for many of my clients, it never works to just replace the negative self-talk with positive affirmations. The first step is to question all of this negative self-talk. Instead of trying to say something super duper positive, shift to more neutral language

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39:03

The Body Keeps the Score - Book Summary by a...

Therapy in a Nutshell ·

2025/01/13

Learn the skills to Regulate your Emotions, join the membership: https://courses.therapyinanutshell.com/membership Download the PDF Workbook that goes with this video: Therapy Modalities for Healing Trauma https://courses.therapyinanutshell.com/pl/2148622299 I think a lot of people are intimidated by “The Body Keeps the Score”, to be honest I was too. It’s pretty long, and it has a lot of triggering examples of real-life trauma. But it’s a great book for understanding how trauma affects the brain

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12:15

The Keto Cure? Groundbreaking Research into Metabolic...

Therapy in a Nutshell ·

2025/01/03

Learn the skills to Regulate your Emotions, join the membership: https://courses.therapyinanutshell.com/membershipCan the Keto Diet Revolutionize Mental Health Treatment? Emerging research suggests that metabolic treatments like the ketogenic diet could be groundbreaking for mental health. Traditionally used to manage epilepsy, the keto diet—a high-fat, low-carb, moderate-protein approach—induces ketosis, a state where the body uses fat as its primary energy source. This metabolic shift may improve

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11:20

Why Trauma and Stress Trigger Weight Gain and...

Therapy in a Nutshell ·

2024/12/27

Learn the skills to Regulate your Emotions, join the membership: https://courses.therapyinanutshell.com/membership Why are people who experienced more trauma in their childhood more likely to develop diabetes and obesity? One of the lasting impacts of trauma is that it damages our brain’s ability to regulate stress. So let’s talk about the stress cycle, and we’ll come back to how that impacts insulin and weight gain. When someone experiences repeated trauma or chronic stress, their nervous system’s

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42:42

Re-Regulating your Nervous System after CPTSD with...

Therapy in a Nutshell ·

2024/12/19

Learn the skills to regulate your emotions, join the membership: https://courses.therapyinanutshell.com/membershipCheck out Anna's channel here: https://www.youtube.com/channel/UCCZlDCbFTqHkzV_rUP4V5bg In this episode, we delve into the concept of complex PTSD and how dysregulation plays a key role in its manifestation. Highlighting the groundbreaking work by James Pennebaker, a psychology professor, we discuss a study where participants wrote about their traumatic experiences for 15 minutes over

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18:01

The Science Behind Morning Depression (And What to Do...

Therapy in a Nutshell ·

2024/12/16

Learn the skills to regulate your emotions, join the membership: https://courses.therapyinanutshell.com/membershipMorning depression is a common experience where symptoms of depression, such as fatigue, hopelessness, brain fog, and difficulty getting out of bed, are at their worst upon waking. This is largely influenced by biological factors, including the cortisol awakening response, where stress hormones spike in the morning, causing a sense of overwhelm or shutdown. Misalignment of the circadian

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41:39

Setting Boundaries with Kindness

Therapy in a Nutshell ·

2024/12/13

https://courses.therapyinanutshell.com/membership Learn to Mind your Boundaries with Jess: https://www.youtube.com/@UCpFOiBujrj00OAxWnCpsX_g Free Guide to manage holiday boundaries: https://crafty-composer-5127.kit.com/55a7a3a7e9 Today, I'm super excited that we're going to be talking about boundaries with a boundaries expert, Jess Miller. We'll explore the nitty gritty of setting boundaries. Why do we feel anxious when we do it? Why do we feel guilty after we do it? Why do we maybe shake or cry

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10:50

What to Eat to Improve Your Mood

Therapy in a Nutshell ·

2024/12/06

Learn the skills to regulate your emotions, join the membership: https://courses.therapyinanutshell.com/membershipThe most effective diet for mental health appears to be what is called the Mediterranean diet- this is a diet high in vegetables, fruit, legumes, beans, nuts, fish, unsaturated fats like olive oil, and it’s low in processed foods, red meat, and highly processed grains. There have been a lot of studies on this type of diet, an overview of 41 studies involving over 1.5 million health

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13:01

How Childhood Trauma Affects the Brain and Body - The...

Therapy in a Nutshell ·

2024/11/18

Learn how to regulate your nervous system in my FREE online course: https://courses.therapyinanutshell.com/grounding-skills-for-anxiety-stress-and-ptsdChildhood trauma can have a direct, lasting impact on physical health, mental health, and ability to function in society. But we didn’t have any idea how much impact it had until the late 1990’s, when a curious doctor made a groundbreaking discovery. They found that a huge number of people have experienced at least one Adverse Childhood Experience

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25:51

14 Things that Actually Help Severe Anxiety

Therapy in a Nutshell ·

2024/11/12

Learn to Regulate your Nervous System with my FREE online Course: https://courses.therapyinanutshell.com/grounding-skills-for-anxiety-stress-and-ptsd Defusion Phrases: https://courses.therapyinanutshell.com/opt-in-8ed048f8-b60f-418b-9d80-cb6374eb68c6 Defusion Phrases Video: https://youtu.be/8Ws8_Y_PQ8E?si=ScD4gA4Nk3tXZuLd Today I talk with my friend, Rachael, about her experience with a severe anxiety disorder. Rachael struggle with anxiety and depression, insomnia and appetite changes for years

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11:10

Overthinking and Intrusive Thoughts - 6 Phrases to...

Therapy in a Nutshell ·

2024/10/25

Download the free PDF: "6 Phrases to Help with Intrusive Thoughts or Repetitive Worries" https://courses.therapyinanutshell.com/pl/2148585686Do you struggle with intrusive thoughts, worries, or constant "What if?" scenarios? Whether you're imagining catastrophes or obsessing over something you said, these difficult thoughts can quickly spiral out of control. In this podcast, we break down why this happens and how to manage it effectively. Using relatable metaphors and evidence-based techniques from

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17:18

Feeling Like You're Never Good Enough?

Therapy in a Nutshell ·

2024/10/16

Learn to process your emotions: https://courses.therapyinanutshell.com/membershipWatch this episode on YouTube: https://youtu.be/Z5-lgnIMqNw I polled my audience and 92% of you said you always or sometimes feel like you are never good enough. This is so crushing. Believing that “you’re never good enough” can contribute to depression and anxiety, so we’re going to break it down in a way that won’t make you feel like a failure for feeling like a failure and explore some ways we can work through

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09:47

4 Essential Sleep Routines

Therapy in a Nutshell ·

2024/10/04

When people can’t fall asleep or they struggle with insomnia, they often look for bedtime routines to help them, and while sleep hygiene can be helpful, it’s kinda like waiting until you retire to plan for retirement, it’s kinda too late at bedtime to really create the optimal sleep situation- so in this video I’m going to share 4 essential routines that can actually help you fall asleep quickly and sleep better.Looking for affordable online counseling? My sponsor, BetterHelp, connects you to a

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14:29

Complex Feelings and Shame about Childhood Sexual Abuse

Therapy in a Nutshell ·

2024/09/26

Learn to regulate your nervous system with my free course- Grounding Skills for Anxiety, and PTSD: https://courses.therapyinanutshell.com/grounding-skills-for-anxiety-stress-and-ptsd/?utm_medium=YTDescription&utm_source=YouTubeThis podcast is for those of you who were sexually abused as children, who perhaps carry some shame because you had mixed and complicated feelings about that abuse. And what I mean by that is you were groomed, and maybe you liked or initiated some aspects of the

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10:28

Why am I Anxious? A Quick Assessment

Therapy in a Nutshell ·

2024/09/20

Download the worksheet and resources here: https://courses.therapyinanutshell.com/pl/2148572004Check out my membership, where you can take the online courses "Stop the Anxiety Cycle in 30 Days" or "How to Process Emotions": https://courses.therapyinanutshell.com/membership Anxiety is often caused by micro-habits that we don’t even notice but build up over time. So let’s troubleshoot, today we’re going to explore 7 common reasons why someone might feel anxious without realizing the cause. These are

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07:41

Diagnosis Creep

Therapy in a Nutshell ·

2024/09/12

You may have noticed that there’s an upswing in people identifying with mental health diagnoses lately. Here’s my take on this, I think there are 4 reasons.The first is what I’m going to call Diagnosis Creep. People are using clinical terms much more broadly than was intended in the past. You’ll see this when people say “I’m so OCD” or “I’m so ADD”. Or when you watch a video that talks about “High Functioning Depression” or “High Functioning Anxiety”. But, for a clinical diagnosis, with PTSD,

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15:40

Why You Blame Yourself for Everything

Therapy in a Nutshell ·

2024/09/05

Join our membership here: https://therapyinanutshell.com/memberGet the How to Process Emotions course here: https://courses.therapyinanutshell.com/emotion-processing In this podcast, you’ll learn why you might blame yourself for everything, how this can be a trauma response from your childhood, and how to stop doing it. And we’re going to use Batman as an example. It’s clear to see how taking the mental shortcut of “It’s all my fault” is actually a much easier route than the emotional gymnastics of

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