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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

08:25

What to do with Anxiety in Your Body - Day 24 Break...

Therapy in a Nutshell ·

2024/03/28

Break the Anxiety Cycle in 30 Days: https://courses.therapyinanutshell.com/anxietyskillsIt’s common that when you feel anxiety, you have uncomfortable sensations in your body. An upset stomach, tight muscles, cold or sweaty palms, a headache, or fast breathing or heart rate. Our natural tendency is to try to make these feelings go away. To run from our body’s messages, to distract ourselves, to stay busy, to avoid these feelings in any way we can or to try to force them to change. And while this

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18:18

Window of Tolerance -An Essential Skill for PTSD,...

Therapy in a Nutshell ·

2024/03/22

Talking about trauma can make things worse. I’m a therapist, and I know how valuable it CAN be to talk about trauma, but when you don’t understand your “Window of Tolerance” talking about trauma can backfire. In this podcast, we’ll talk about the three states of your nervous system, the two common pitfalls of trying to talk about trauma, and the practical skills you can use to widen your window of tolerance so that you’re more resilient in the face of stressors or trauma.Looking for affordable

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16:11

Building an Internal Sense of Safety for PTSD, Trauma...

Therapy in a Nutshell ·

2024/03/08

Break the Anxiety Cycle in 30 Days- Online Course: https://courses.therapyinanutshell.com/anxietyskillsIf you want to manage PTSD or Anxiety, you need to learn how to interrupt the anxiety cycle and to do that you've got to interrupt the perception of danger. We do that by fostering an internal sense of safety, this is a practical skill we can develop and in the PTSD treatment world it's called Resourcing or Building an Internal Sense of Safety. Looking for affordable online counseling? My sponsor,

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17:18

How to Stop Comparing Yourself to Others

Therapy in a Nutshell ·

2024/03/04

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 Here’s what we do know about comparison- it contributes to mental health concerns like eating disorders, low self-esteem, depression, anxiety, social anxiety, body dissatisfaction, jealousy, narcissism, and perfectionism. It can also lead to other problems like overspending to

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07:02

Morning Anxiety? It Might Be Cortisol Awakening Response

Therapy in a Nutshell ·

2022/03/08

If you go to bed worrying about your day, your body’s like, “Hey, let me help you out. I’m going to give you a dump truck load of cortisol the minute you wake up, doesn’t that sound great?” Then you may experience anxiety upon waking. This is called the cortisol awakening response. It's connected to your circadian rhythm, and depending on how you look at it, it’s a blessing or a curse. If you wake up to anxiety first thing in the morning, you know how uncomfortable it can be. In this video we’re

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12:44

How Self-Diagnosis Can Harm You

Therapy in a Nutshell ·

2022/02/02

The internet is really cool. You can learn all about psychology and mental health diagnoses, but you aren’t learning it in any order, which means that you aren’t getting the first lecture in every psych class - which means it’s more likely that you’ll self-diagnose depression or anxiety in a way that can be harmful for you. In this podcast you’re going to learn all about how trendy psychology may be convincing you that you’re broken, depressed, or have an anxiety disorder and how to prevent yourself

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08:33

How to Stop the Shame Spiral

Therapy in a Nutshell ·

2022/01/30

When you make a mistake you have two choices. Knowing the difference between shame and guilt can change your life. Let’s say you hurt someone you really care about. Guilt says “What I did was wrong. I made a mistake.” Shame says “I am a mistake. There’s something wrong with me.” Is shame ruining your life? Is shame ruining your relationships? Do you feel like you’re a piece of crap? Do you feel broken when you mess up? Shame leads to defensiveness, trying to cover up what you’ve done, or just giving

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15:32

How to Stop Panic Attacks 3/3

Therapy in a Nutshell ·

2022/01/28

Okay, in the last two videos we talked about the difference between an anxiety attack and a panic attack, and how you can get stuck in a cycle of having panic attacks. In this video we’ll talk about how to stop panic attacks. It’s a bit paradoxical, but it works. In the previous video we talked about the panic attack cycle. 1- a sensation or feeling, 2- you judge that feeling to be unacceptable, bad or dangerous, 3- this triggers an escalating FFF response, and 4- your brain learns that panic and

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11:17

The Panic Attack Cycle 2/3 How to Stop Panic Attacks

Therapy in a Nutshell ·

2022/01/07

In this video you’re going to learn how to stop having panic attacks. You’ll learn what you’re doing that makes them come back. You’ll learn the difference between a trigger and the real cause of panic attacks. And then you’ll learn the three steps to stopping panic attacks from coming back. But there is a straightforward process to stop recurring panic attacks. As Nick Wignall says “Once you understand what panic really is and how it works, it’s possible to completely free yourself from it.” So

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07:19

What’s the Difference Between Panic Attacks, Anxiety...

Therapy in a Nutshell ·

2022/01/03

What’s the difference between an anxiety attack, a panic attack, and panic disorder? This is important because people sometimes use these terms interchangeably, they both have a lot of overlapping symptoms, but the treatment for each of them is different. So in this episode we’ll talk about the difference, in the next episode we’ll talk about good and bad advice for treating them, and in the third episode we’ll talk about how to stop panic attacks. Okay, so what’s the difference? First, definitions

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10:00

Is This Why You’re Depressed? Stop Should-ing on...

Therapy in a Nutshell ·

2021/12/31

Here's one way you make your depression worse: should-ing on yourself. A should statement is a cognitive distortion. It’s based on an overly rigid rule inside your head that you aren’t able to live up to. Shoulds generate a lot of shame. This way of talking to ourselves is like having a little shoulder angel constantly finding fault and criticizing you. But shoulds just aren’t that helpful in actually creating change - they mostly just make us miserable and discouraged. Is this what's making you

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10:41

How to Release Trauma From Your Body

Therapy in a Nutshell ·

2021/12/13

Trauma is very common. But despite how common it is, trauma treatment is complicated, and complex trauma, stemming from years of abuse, really impacts the brain in long-lasting ways. So I’m not going to pretend that I can just teach you how to fix it in one short video. But we can break trauma treatment down into practical steps. It’s not that hard to learn how to release trauma in the body. So let’s talk about that. In my previous video I talked about how trauma gets trapped in the body- the FFF

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09:10

30/30 What‘s the Core Issue? How to Actually Change

Therapy in a Nutshell ·

2021/11/27

Buy the full, ad-free Emotion Processing course now for only $147 https://courses.therapyinanutshell.com/emotion-processing?utm_campaign=Nov%2026,%202021&utm_medium=Description&utm_source=podcast Just “stopping it” often doesn’t work, and it has negative side effects. If “just stop it” worked for every problem, then you wouldn’t be taking this course and no one would ever come to therapy. If we could just willpower our way to change then none of us would feel stuck or need help to grow. Almost

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06:06

29/30 Self-Compassion as the Source of Change

Therapy in a Nutshell ·

2021/11/25

Buy the full, ad-free Emotion Processing course now for only $147: https://courses.therapyinanutshell.com/emotion-processing?utm_campaign=Nov%2024,%202021&utm_medium=Description&utm_source=podcast We often try to change ourselves by beating ourselves up. But you can't hate yourself into a version of yourself that you can love. In this video, I teach how self-compassion can be the greatest source of change and growth. You'll learn three simple ways to stop beating yourself up and what to do

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08:11

28/30 A GROWTH Mindset vs. a FIXED Mindset

Therapy in a Nutshell ·

2021/11/23

Buy the full, ad-free Emotion Processing course now for only $147: https://courses.therapyinanutshell.com/emotion-processing?utm_campaign=Nov%2022,%202021&utm_medium=Description&utm_source=podcast Most people don't even realize that they have a fixed mindset in regards to their mental health. A fixed mindset can keep you stuck feeling depressed or anxious. In this video you’re going to learn how to tell if you have a growth or a fixed mindset, how to develop a growth mindset in regards to mental

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15:44

27/30 Get Rid of Self-Limiting Beliefs: How to...

Therapy in a Nutshell ·

2021/10/25

Ready to change your life? Buy the full, ad-free Emotion Processing course now for only $147: https://courses.therapyinanutshell.com/emotion-processing?utm_campaign=Oct%2025,%202021&utm_medium=Description&utm_source=podcast In this video you’re going to learn how to let go of self-limiting beliefs, how to stop labeling yourself, how to stop getting stuck hating yourself, and how to find a healthy sense of self. The labels you give yourself, whether you call yourself broken, stupid, bad, or even if

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13:11

26/30 Fight Depression and Anxiety With Your Core...

Therapy in a Nutshell ·

2021/10/22

Ready to change your life? Buy the full, ad-free Emotion Processing course now for only $147: https://courses.therapyinanutshell.com/emotion-processing?utm_campaign=Oct%2022,%202021&utm_medium=Description&utm_source=podcast Clarifying your core values is essential to fighting depression and anxiety. You can learn to identify and act on your core values as an antidote to constantly struggling against your emotions. In this episode we’re going to talk about how to create a life where you feel a sense

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13:17

25/30 Why Trying to Feel Happy Backfires: Purpose vs....

Therapy in a Nutshell ·

2021/10/20

Ready to change your life? Buy the full, ad-free Emotion Processing course now for only $147: https://courses.therapyinanutshell.com/emotion-processing?utm_campaign=Oct%2020,%202021&utm_medium=Description&utm_source=podcast We’ve been duped into thinking that happiness is the goal of life. Happiness may be the outcome of a good life, but if you put all your efforts into happiness, you may end up feeling miserable. People who live rich and fulfilling lives focus on their purpose and their direction -

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12:49

24/30 How to Create the Life You Want, One Small...

Therapy in a Nutshell ·

2021/10/18

Ready to change your life? Buy the full, ad-free Emotion Processing course now for only $147: https://courses.therapyinanutshell.com/emotion-processing?utm_campaign=Oct%2018,%202021&utm_medium=Description&utm_source=podcast In this section we’re going to talk about how to create the life you want. But before we do that, let's talk about the big picture of how to create change. The tiny choices we make over and over create our character, influence our mood, and determine our quality of life

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13:18

23/30 Self-Deception: The Problem of Not Knowing You...

Therapy in a Nutshell ·

2021/10/13

Ready to change your life? Buy the full, ad-free Emotion Processing course now for only $147: https://courses.therapyinanutshell.com/emotion-processing?utm_campaign=Oct%2013,%202021&utm_medium=Description&utm_source=podcast Self-deception is the problem of not knowing that you have a problem. If you don’t know you have a problem, is it possible to change it? Yes, it is. And in this post I’ll show you how. My sponsor, BetterHelp, connects you to a licensed professional for $65/week. Try it now for

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