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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

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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41:52

Stop Struggling with Insomnia with Dr Martin Reed

Therapy in a Nutshell ·

2024/08/22

In this interview, psychotherapist and insomnia coach Martin Reed discusses the common causes and solutions for insomnia. Insomnia often starts with a single night of disrupted sleep and is exacerbated by our responses to it. Reed highlights that insomnia is common and manageable by understanding its mechanics and practicing less effortful responses to wakefulness. His free email series provides further education and strategies for improving sleep without the common pitfalls that many insomnia

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21:28

How to Forgive

Therapy in a Nutshell ·

2024/08/15

Ready to transform your mental health today? Get all 8 of Emma’s courses plus live Q&A here: https://courses.therapyinanutshell.com/membership Forgiveness can be a really challenging subject. On the one hand, forgiving someone can be a powerful path to emotional freedom, but on the other, the word forgiveness is often used in a way that is hurtful or harmful for victims of abuse. In this podcast, I hope to take a nuanced and thoughtful approach to the ways that forgiveness can be helpful for

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15:47

Time Blindness - An ADHD or Executive Dysfunction Trait

Therapy in a Nutshell ·

2024/08/08

If you lose track of time, can’t estimate time, or if you struggle to be on time you may be experiencing something called time blindness. So in this video you’ll learn what time blindness is, and 10 strategies to manage it. And if you think you’ve heard them all, the last two are pretty creative.Looking for affordable online counseling? My sponsor, BetterHelp, connects you to a licensed professional from the comfort of your own home. Try it now for 10% off your first month:

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12:31

Behavioral Activation: How to Get Motivated to Do...

Therapy in a Nutshell ·

2024/08/01

Break the Anxiety Cycle in 30 Days: https://courses.therapyinanutshell.com/anxietyskillsIn this video you’ll learn about the mental block that holds so many people back in anxiety and especially depression, and the essential skill to break that cycle. It's the key to getting motivated. It's called behavioral activation. It’s all about getting yourself to do stuff that’s good for you but you don’t feel like it. So in this video you’ll learn how to break the cycle of depression or immobilization,

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16:03

What is Executive Function - And Why is Executive...

Therapy in a Nutshell ·

2024/07/26

Executive Function Coach Sean McCormick's Website: https://www.efspecialists.com/OK, here’s the thing, you (or someone you know) might have been diagnosed with ADHD, Depression, PTSD, or Anxiety, (because like 30% of the US has had a diagnosis like this). Or even more likely, you might struggle with impulse control, or procrastination, or getting stuff done. Maybe you feel overwhelmed or you’re not reaching your goals. And both the internet and professionals are quick to give you a big diagnosis,

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27:40

Finding Purpose and Meaning to Overcome Anxiety - Day...

Therapy in a Nutshell ·

2024/07/18

Break the Anxiety Cycle in 30 Days: https://courses.therapyinanutshell.com/anxietyskillsDo you want to learn How to Process Emotions and improve your Mental Health? Sign up for a Therapy in a Nutshell Membership, you'll get access to all of Emma’s courses, workbooks, and a Live Q and A with 100’s of exclusive videos: https://courses.therapyinanutshell.com/membership If you were to ask most people what they want from life, the average answer you would get is “I just want to be happy.” If you would

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06:43

Guided Meditation - The Container Method - for...

Therapy in a Nutshell ·

2024/07/15

Do you want to learn How to Process Emotions and improve your Mental Health? Sign up for a Therapy in a Nutshell Membership, you'll get access to all of Emma’s courses, workbooks, and a Live Q and A with 100’s of exclusive videos: https://courses.therapyinanutshell.com/membershipCheck out my FREE course Grounding Skills for Anxiety and Trauma: https://courses.therapyinanutshell.com/grounding-skills-for-anxiety-stress-and-ptsd/ Do you tend to avoid thinking about difficult emotions or memories? Have

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16:32

The Container Method for Processing Trauma, PTSD and...

Therapy in a Nutshell ·

2024/07/12

Do you want to learn How to Process Emotions and improve your Mental Health? Sign up for a Therapy in a Nutshell Membership, you'll get access to all of Emma’s courses, workbooks, and a Live Q and A with 100’s of exclusive videos: https://courses.therapyinanutshell.com/membershipCheck out my FREE course Grounding Skills for Anxiety and Trauma: https://courses.therapyinanutshell.com/grounding-skills-for-anxiety-stress-and-ptsd/ Do you tend to avoid thinking about difficult emotions or memories? Have

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12:31

What Agoraphobia REALLY is, and how to overcome it

Therapy in a Nutshell ·

2024/07/04

In this video we’re going to talk about agoraphobia, some common misconceptions, and what kind of treatment works. By the end of the video you’ll learn 5 steps to overcoming agoraphobia, and you’ll hear from someone who did it.Looking for affordable online counseling? My sponsor, BetterHelp, connects you to a licensed professional from the comfort of your own home. Try it now for 10% off your first month: https://betterhelp.com/therapyinanutshell Learn more in one of my in-depth mental health

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15:20

Boundaries for Anxious Folk - Day 28 Break the...

Therapy in a Nutshell ·

2024/06/27

Do you want to learn how to process emotions and improve your mental health? Sign up for a Therapy in a Nutshell Membership. You'll get access to all of Emma’s courses, workbooks, and a live Q and A with 100’s of exclusive videos: https://courses.therapyinanutshell.com/membershipPeople with anxiety often struggle with boundaries, and that’s partly because setting a boundary makes them anxious and not holding a boundary makes them anxious. And because many people with anxiety are sensitive and

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12:31

Insomnia- How to Fall Asleep When your Brain Won't...

Therapy in a Nutshell ·

2024/06/20

Do you want to learn How to Process Emotions and improve your Mental Health? Sign up for a Therapy in a Nutshell Membership, you'll get access to all of Emma’s courses, workbooks, and a Live Q and A with 100’s of exclusive videos: https://courses.therapyinanutshell.com/membershipIf you are lying in bed trying to go to sleep, and find your mind racing, feeling anxious, what's the next best step to stop the anxiety cycle? You all know that feeling. I’ve been there, You’ve got a big day ahead, or

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11:33

How to do Exposure Therapy for Fears and Anxiety: Day...

Therapy in a Nutshell ·

2024/05/25

In this video I’m not going to teach you an anxiety hack or trick, I’m going to teach you the #1 most powerful way to decrease anxiety as backed by research. I’m going to teach the 6 steps to kicking fear’s butt by using exposure therapy.Looking for affordable online counseling? My sponsor, BetterHelp, connects you to a licensed professional from the comfort of your own home. Try it now for 10% off your first month: https://betterhelp.com/therapyinanutshell Learn more in one of my in-depth mental

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15:33

How to Deal with Uncertainty - Without Self-Sabotage

Therapy in a Nutshell ·

2024/05/17

Most people don’t like uncertainty, but the people who can’t tolerate uncertainty the most are more likely to experience anxiety or depressive disorders, they’re more likely to struggle in relationships or not reach their potential in work or school. But here’s the thing. It’s not actually the uncertainty that’s the problem, it’s our attempts to avoid uncertainty that usually interfere with our lives. We love certainty. To such an extreme degree that we often self-sabotage instead of tolerating the

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16:23

Exploring a Sensory Diet for Emotional Regulation -...

Therapy in a Nutshell ·

2024/05/16

If you struggle with emotional regulation, you desperately need to know about sensory regulation- but A lot of people have no idea what sensory needs are and most people don’t know how to manage their sensory diet to help with emotional regulation. This is super important with children, and with the neurodiverse community -ADHD and Autism Spectrum folk- but anyone that doesn’t understand their sensory regulation needs often struggles with emotional regulation. You can learn to build a healthy

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16:55

Solving Actual Problems (Instead of Just Coping...

Therapy in a Nutshell ·

2024/05/10

Break the Anxiety Cycle in 30 Days- Online Course: https://courses.therapyinanutshell.com/anxietyskills Here's why stress management techniques often fail- they focus all their energy on changing the emotion, instead of changing the environment- when we really solve problems, we face them and resolve them instead of just learning to cope with them. In this video you'll learn how to resolve stress by geting to the root of the problem and problem solving like a therapist does. We're going to clear the

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45:35

Menoapause and Mental Health with Dr. Mary Claire Haver

Therapy in a Nutshell ·

2024/05/03

Learn more about Menopause, and Dr. Haver's book and other treatments at https://thepauselife.com/Menopause can really impact mental health, but there are effective treatments, you don’t just have to grit your way through it, so let’s talk about it, and I’m excited to have menopause expert Dr. Mary-Claire Haver here to share the medical aspect of it. Looking for affordable online counseling? My sponsor, BetterHelp, connects you to a licensed professional from the comfort of your own home. Try it

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18:31

Breathing Exercises for Anxiety: Day 25 Break the...

Therapy in a Nutshell ·

2024/04/29

Take the online course Break the Anxiety Cycle in 30 Days: https://courses.therapyinanutshell.com/anxietyskills In this video, you'll explore effective breathing exercises and a deep breathing technique to combat anxiety. We will talk about deep breathing, 4-7-8 breathing, box breathing and belly breathing. By focusing on deep breathing and other techniques, it empowers you to regain control over anxiety symptoms, enhancing your mental well-being for daily life. Looking for affordable online

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34:16

Sensory Needs Quiz- Your Sensory Needs Assessment

Therapy in a Nutshell ·

2024/04/19

Download the assessment here: https://courses.therapyinanutshell.com/pl/2148296708Have you ever found yourself feeling overwhelmed, irritable, or simply drained by your surroundings? It's not uncommon to experience these emotions, especially in a world that's constantly buzzing with activity and stimuli. But what many people don’t realize is that these feelings could be closely tied to our sensory needs. Understanding and acknowledging our unique sensory preferences is like discovering the secret

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05:24

My New Favorite Vagus Nerve Exercise for Anxiety or...

Therapy in a Nutshell ·

2024/04/08

Break the Anxiety Cycle in 30 Days - Online Course: https://courses.therapyinanutshell.com/anxietyskillsI’d like to share with you my new favorite vagus nerve exercise for turning on the parasympathetic response. This is an exercise Peter Levine teaches to help people who are struggling with Chronic Overwhelm, burnout, or high levels of stress. Looking for affordable online counseling? My sponsor, BetterHelp, connects you to a licensed professional from the comfort of your own home. Try it now for

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