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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

12:18

6 Medical Conditions to Check for if You Have...

Therapy in a Nutshell ·

2026/03/06

Depression and anxiety can come from physical problems like thyroid, hormones, sleep, or nutrient deficiencies—learn the top medical causes to checkLearn the skills to Regulate your Emotions, join the membership: https://courses.therapyinanutshell.com/membership How to Sleep Better Playlist: https://www.youtube.com/playlist?list=PLiUrrIiqidTWdplSnedICFAMlMN-8ikae If you’re struggling with depression or anxiety, it might not be “just in your head.” Many medical conditions can mimic or trigger mood

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30:13

6 Keys to get WAY MORE out of Therapy

Therapy in a Nutshell ·

2026/02/26

Learn how to get the most out of therapy, how to choose the right therapist and how to know if therapy is right for you.Learn the skills to Regulate your Emotions, join the membership: https://courses.therapyinanutshell.com/membership In this conversation, Emma McAdam and Barry Fell discuss how to maximize the benefits of therapy. They share practical tips, including the importance of setting clear goals, the therapeutic relationship, and the balance between insight and action. They emphasize the

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33:29

How to Manage Chronic Pain- w/ Author Alan Gordon LCSW

Therapy in a Nutshell ·

2026/02/24

Alan Gordon is the author of the Way Out, he developed and tested Pain Reprocessing Therapy as an evidence based treatment for Chronic PainLearn the skills to Regulate your Emotions, join the membership: https://courses.therapyinanutshell.com/membership In this engaging conversation, Alan and I delve into the concept of neuroplastic pain, exploring how the brain can misinterpret safe signals from the body as dangerous, leading to chronic pain. One speaker shares their personal journey with chronic

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28:27

How Chronic Pain Gets Stuck in the Nervous System

Therapy in a Nutshell ·

2026/02/20

Back pain and other chronic pain can be managed with pain reprocessing therapy. Alan Gordon’s book The Way Out can teach you how to retrain your brain to manage chronic painThe Pain Psychology Center: https://painpsychologycenter.com/ The Way Out book: https://a.co/d/053sW1L0 Chronic Pain Playlist: https://www.youtube.com/playlist?list=PLiUrrIiqidTXq4l8CetR1bQqoQfONrh4c Somatic Tracking Exercise: https://youtu.be/HeNRMr8uJbI Learn the skills to Regulate your Emotions, join the membership:

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44:04

How IFS Works- Founder Dick Schwartz Therapizes Emma

Therapy in a Nutshell ·

2026/02/13

Internal family systems Founder Richard Schwartz does an IFS therapy session with Emma McAdam, we work with her inner critic and Self in IFSLearn the skills to Regulate your Emotions, join the membership: https://courses.therapyinanutshell.com/membership In this conversation, Emma McAdam interviews Dick Schwartz, the creator of Internal Family Systems (IFS), a therapeutic approach that emphasizes understanding the mind as composed of multiple parts. Schwartz explains how these parts can be

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21:41

How to Rewrite the Stories That Make You Anxious,...

Therapy in a Nutshell ·

2026/02/05

Learn how the stories you tell yourself fuel anxiety, depression, and triggers—and discover practical skills like cognitive defusion to rewrite your life.Free worksheet: https://courses.therapyinanutshell.com/opt-in-4a614f1a-99a9-46dd-b2e4-69e58990c7ea Learn the skills to Regulate your Emotions, join the membership: https://courses.therapyinanutshell.com/membership In this episode, you’ll learn the hidden thought pattern that fuels anxiety, depression, anger, and emotional reactivity — and how to

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15:44

How to Stop Comparing Yourself to Others

Therapy in a Nutshell ·

2026/01/23

Want to learn how to stop comparing yourself to others? Jealousy is often seen as negative, but you can learn to deal with jealousy through curiosity and values work.Learn the skills to Regulate your Emotions, join the membership: https://courses.therapyinanutshell.com/membership Jealousy and envy are emotions we all feel, especially when we get stuck in comparison—seeing someone confident or attractive and instantly wondering what’s wrong with us. But jealousy isn’t a flaw; it’s a messenger. In

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30:41

The Neuroscience of ADHD and Emotional Dysregulation

Therapy in a Nutshell ·

2026/01/15

If you have ADHD and your emotions feel overwhelming, fast, or hard to control—you’re not broken, lazy, or “too sensitive.” In this episode of Therapy in a Nutshell, I explain the brain science behind ADHD and emotional dysregulation—including delayed prefrontal cortex development, dopamine and norepinephrine differences, rejection sensitive dysphoria (RSD), and why emotions can hit before your “brakes” have time to turn on.Up to 70% of people with ADHD struggle with emotional regulation, and there

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25:48

High-Functioning Depression w/ Research Psychiatrist...

Therapy in a Nutshell ·

2026/01/13

High Functioning Depression looks like coping with depression by keeping busy and distracting yourself with overwork. Learn 5 ways to overcome depression in this interview w/ Dr. Judith JosephLearn the skills to regulate your Emotions, join the membership: https://courses.therapyinanutshell.com/membership Learn more about Dr. Judith's work and book: https://drjudithjoseph.com/ https://highfunctioningbook.com/ In this conversation, Dr. Judith Joseph discusses high functioning depression, a

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14:35

Is Choline the Missing Link in Anxiety? Let’s Look at...

Therapy in a Nutshell ·

2026/01/08

New research shows people with anxiety have lower choline in the brain. What choline does and is choline a good supplement for anxietyLearn the skills to Regulate your Emotions, join the membership: https://courses.therapyinanutshell.com/membership Break the Anxiety Cycle in 30 days: https://courses.therapyinanutshell.com/anxietyskills New neuroscience research suggests that people with anxiety disorders have lower levels of choline in the brain compared to those without anxiety. In this video I

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71:24

The Life-Changing Power of Making Repairs w/ Dr....

Therapy in a Nutshell ·

2026/01/01

Making amends, making repairs is even more powerful than self forgiveness or self-compassion. When you learn to fix the harms you've caused you can truly find emotional freedom.Learn the skills to Regulate your Emotions, join the membership: https://courses.therapyinanutshell.com/membership Where to find Dr. Sarah Michaud https://www.youtube.com/@leavingcrazytown https://drsarahmichaud.com/ Ted Talk: Our story of rape and reconciliation - Thordis Elva and Tom Stranger

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14:32

How to Actually Change Your Life- You Need a System,...

Therapy in a Nutshell ·

2025/12/25

top relying on goals that fail. Learn how tiny habits, systems, and 1% improvements create real, lasting change for mental health, motivation, and daily life.Join the 31-day Emotion Processing challenge: https://courses.therapyinanutshell.com/htpe-30-skills-in-30-days-landing-page-1 Learn the skills to Regulate your Emotions, join the membership: https://courses.therapyinanutshell.com/membership Tired of setting big goals on Monday and giving up by Wednesday? In this video, you’ll learn why goals

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47:15

Medical Trauma - How to heal when your body is a...

Therapy in a Nutshell ·

2025/12/24

Many people experience trauma not from accidents or violence—but from medical events. ICU stays, surgery, birth trauma, or even routine procedures can leave lasting emotional wounds. In this conversation, Emma McAdam (Therapy in a Nutshell) and Christen Mullane, LMHC, unpack what medical trauma really is, how it differs from medical PTSD, and practical ways to heal.Christen explains how medical experiences can damage trust in your body and in healthcare systems, why “health anxiety” is sometimes

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21:02

7 Micro Habits to Escape the Freeze Response -...

Therapy in a Nutshell ·

2025/12/18

7 micro habits to escape the freeze response, climb the polyvagal ladder, boost energy, heal burnout, and get unstuck from dorsal vagal shutdown and depression.Learn the skills to Regulate your Emotions, join the membership: https://courses.therapyinanutshell.com/membership If you feel sluggish, numb, depressed, or burnt out, your nervous system might be stuck in the freeze response. In this video, I’ll teach you 7 tiny habits that activate energy, restore safety, and help your body move up the

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16:37

Mapping your Parts- This IFS Exercise Can Help You...

Therapy in a Nutshell ·

2025/12/12

Mapping your parts is a powerful exercise from Internal Family Systems IFS to heal from traumaLearn the skills to Regulate your Emotions, join the membership: https://courses.therapyinanutshell.com/membership Today we’re going to do something a little different. We’re going to do an exercise from Internal Family Systems called “Mapping your Parts”. In IFS we come to see our different feelings, inner voices, thoughts, urges or habits as “parts” that interact like an internal family. Because when we

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20:12

The Freeze, Appease or Fawn Response to Sexual Violence

Therapy in a Nutshell ·

2025/12/04

Your nervous system has a built-in Freeze and Appease response to manage the threat of sexual assault, aka the Fawn response.Learn to forgive yourself and train to respond differently. Learn the skills to Regulate your Emotions, join the membership: https://courses.therapyinanutshell.com/membership When someone experiences sexual harassment or sexual assault, their body often doesn’t react the way they expect. Instead of fighting or running, they might freeze, fawn, or appease—smiling, complying,

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26:40

What is IFS? No Bad Parts Book Summary - Trauma Therapy

Therapy in a Nutshell ·

2025/11/28

Book summary of No Bad Parts written by Richard Schwartz, it's an introduction to Internal Family Systems model aka IFS Therapy.Learn the skills to Regulate your Emotions, join the membership: https://courses.therapyinanutshell.com/membership 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

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30:41

How to "Lean In" to Feelings - Anxiety Meditation w/...

Therapy in a Nutshell ·

2025/11/21

Have you ever felt more anxious when you've tried to calm down? Learn how to lean in to feelings with acceptance and meditation expert Thomas McConkie.Learn the skills to Regulate your Emotions, join the membership: https://courses.therapyinanutshell.com/membership Check out Thomas' School: https://lowerlightswisdom.org/ Learn how to lean in to your feelings, how to sit with them and accept emotions with this exercise and debrief with Thomas McConkie, mindfulness and mediation expert. Many people

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17:28

Rebuilding Healthy Attachment Relationships after...

Therapy in a Nutshell ·

2025/11/14

Learn the skills to Regulate your Emotions, join the membership: https://courses.therapyinanutshell.com/membershipChildhood trauma doesn’t just live in your memories—it rewires how you show up in relationships. If you’ve ever panicked when someone leaves your text on read, overshared on a first date, or pulled away when closeness feels scary, you’re not alone. These patterns are often rooted in attachment wounds from early experiences of neglect, control, or fear. In this video, we explore how

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15:14

Why do I feel so numb? Why can't I cry? Working...

Therapy in a Nutshell ·

2025/11/07

Emotional numbing and dissociation is often a response to trauma, grief or loss. You might feel empty, dead inside, or like you can't cry. Numbness is a common symptom of PTSD.Learn the skills to Regulate your Emotions, join the membership: https://courses.therapyinanutshell.com/membership check out our free course Grounding Skills for Stress, Anxiety and PTSD: https://courses.therapyinanutshell.com/grounding-skills-for-anxiety-stress-and-ptsd/?utm_medium=YTDescription&utm_source=YouTube Full

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