Are You Stuck in Freeze Mode? How to Turn off the Freeze Response Therapy in a Nutshell 2020-03-12 | 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: courses.therapyinanutshell.com/membershipThe freeze response is a survival instinct stored deep in your brain. It’s an automatic response to overwhelming danger - or at least perceived danger. When fighting your way out or running away seems impossible, the brain turns on the freeze response as the last resort. This is not something conscious. It’s not something you plan or choose; it’s something that your deep limbic brain triggers much faster than thinking. And it can be hard to break out of the freeze response. So in this video, we’re going to talk about one of the things I do in session with my clients to help them work through it. Looking for affordable online therapy? My sponsor, BetterHelp, connects you to a licensed professional from the comfort of your own home. Try it now for 10% off: betterhelp.com/therapyinanutshellLearn more in one of my in-depth mental health courses: courses.therapyinanutshell.com/?utm_campaign=03122020&utm_medium=Description&utm_source=YouTubeSupport my mission on Patreon: patreon.com/therapyinanutshellSign up for my newsletter: courses.therapyinanutshell.com/free-resourcesCheck out my favorite self-help books: kit.co/TherapyinaNutshell/best-self-help-booksCheck out my podcast, Therapy in a Nutshell: tinpodcast.podbean.comTherapy in a Nutshell, LLC, and the information provided by Emma McAdam are solely intended for informational and entertainment purposes and are not a substitute for advice, diagnosis, or treatment regarding medical or mental health conditions. Although Emma McAdam is a licensed marriage and family therapist, the views expressed on this site or any related content should not be taken for medical or psychiatric advice. Always consult your physician before making any decisions related to your physical or mental health.In therapy I use a combination of Acceptance and Commitment Therapy, Systems Theory, positive psychology, and a bio-psycho-social approach to treating mental illness and other challenges we all face in life. The ideas from my videos are frequently adapted from multiple sources. Many of them come from Acceptance and Commitment Therapy, especially the work of Steven Hayes, Jason Luoma, and Russ Harris. The sections on stress and the mind-body connection derive from the work of Stephen Porges (the Polyvagal theory), Peter Levine (Somatic Experiencing) Francine Shapiro (EMDR), and Bessel Van Der Kolk. I also rely heavily on the work of the Arbinger institute for my overall understanding of our ability to choose our life's direction. And deeper than all of that, the Gospel of Jesus Christ orients my personal worldview and sense of security, peace, hope, and love churchofjesuschrist.org/comeuntochrist/believeIf you are in crisis, please contact the National Suicide Prevention Hotline at suicidepreventionlifeline.org or 1-800-273-TALK (8255) or your local emergency services.Copyright Therapy in a Nutshell, LLC----Music licensed from www.Bensound.com or Artlist.ioImages from Freepik.com (premium license), Pixabay, or Wikimedia commons
Dissociation, Depersonalisation, and Derealization - How to Come Back When You Dissociate Therapy in a Nutshell 2023-04-06 | FREE Grounding Skills Course here: courses.therapyinanutshell.com/grounding-skills-for-anxiety-stress-and-ptsdDo you ever feel numb? Detached? Like you’re completely separate from your body or like you’re floating above it, watching yourself like you aren’t even real? Or does the world around you sometimes feel foggy? Dreamlike? Or like time is moving super fast or super slowly? These are all signs of dissociation, derealization or depersonalization. These three terms all have some overlap in symptoms. Dissociation is a common response to trauma and other overwhelming experiences, but it can also become a chronic state or a learned response to emotions. In this video you’ll learn to identify the triggers and internal signs leading up to dissociation and when you have a framework to understand why dissociation happens, then you can be more gentle with yourself and learn skills to manage overwhelming situations more adaptively and flexibly and be more resilient. I have worked with many clients who’ve experienced dissociation or depersonalization. Dissociation is most common for people who have experienced childhood trauma or other intense situations where they were unable to escape or overcome the danger. It’s our body’s innate wisdom, a survival strategy for when things are overwhelming, to protect us from feeling the pain by temporarily disconnecting the mind from the body and environment.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: betterhelp.com/therapyinanutshellLearn more in one of my in-depth mental health courses: courses.therapyinanutshell.com/?utm_medium=YTDescription&utm_source=YouTubeSupport my mission on Patreon: patreon.com/therapyinanutshellSign up for my newsletter: https://www.therapyinanutshell.com?utm_medium=YTDescription&utm_source=YouTubeCheck out my favorite self-help books: kit.co/TherapyinaNutshell/best-self-help-booksCheck out my podcast, Therapy in a Nutshell: tinpodcast.podbean.comTherapy in a Nutshell and the information provided by Emma McAdam are solely intended for informational and entertainment purposes and are not a substitute for advice, diagnosis, or treatment regarding medical or mental health conditions. Although Emma McAdam is a licensed marriage and family therapist, the views expressed on this site or any related content should not be taken for medical or psychiatric advice. Always consult your physician before making any decisions related to your physical or mental health.In therapy I use a combination of Acceptance and Commitment Therapy, Systems Theory, positive psychology, and a bio-psycho-social approach to treating mental illness and other challenges we all face in life. The ideas from my videos are frequently adapted from multiple sources. Many of them come from Acceptance and Commitment Therapy, especially the work of Steven Hayes, Jason Luoma, and Russ Harris. The sections on stress and the mind-body connection derive from the work of Stephen Porges (the Polyvagal theory), Peter Levine (Somatic Experiencing) Francine Shapiro (EMDR), and Bessel Van Der Kolk. I also rely heavily on the work of the Arbinger institute for my overall understanding of our ability to choose our life's direction. And deeper than all of that, the Gospel of Jesus Christ orients my personal worldview and sense of security, peace, hope, and love churchofjesuschrist.org/comeuntochrist/believeIf you are in crisis, please contact the National Suicide Prevention Hotline at suicidepreventionlifeline.org or 1-800-273-TALK (8255) or your local emergency services.Copyright Therapy in a Nutshell, LLC
The 1 essential skill resilient people have #shorts #mentalhealth Therapy in a Nutshell 2023-04-05 | 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: betterhelp.com/therapyinanutshellLearn more in one of my in-depth mental health courses: courses.therapyinanutshell.com/?utm_medium=YTDescription&utm_source=YouTubeSupport my mission on Patreon: patreon.com/therapyinanutshellSign up for my newsletter: https://www.therapyinanutshell.com?utm_medium=YTDescription&utm_source=YouTubeCheck out my favorite self-help books: kit.co/TherapyinaNutshell/best-self-help-booksCheck out my podcast, Therapy in a Nutshell: tinpodcast.podbean.comTherapy in a Nutshell and the information provided by Emma McAdam are solely intended for informational and entertainment purposes and are not a substitute for advice, diagnosis, or treatment regarding medical or mental health conditions. Although Emma McAdam is a licensed marriage and family therapist, the views expressed on this site or any related content should not be taken for medical or psychiatric advice. Always consult your physician before making any decisions related to your physical or mental health.In therapy I use a combination of Acceptance and Commitment Therapy, Systems Theory, positive psychology, and a bio-psycho-social approach to treating mental illness and other challenges we all face in life. The ideas from my videos are frequently adapted from multiple sources. Many of them come from Acceptance and Commitment Therapy, especially the work of Steven Hayes, Jason Luoma, and Russ Harris. The sections on stress and the mind-body connection derive from the work of Stephen Porges (the Polyvagal theory), Peter Levine (Somatic Experiencing) Francine Shapiro (EMDR), and Bessel Van Der Kolk. I also rely heavily on the work of the Arbinger institute for my overall understanding of our ability to choose our life's direction. And deeper than all of that, the Gospel of Jesus Christ orients my personal worldview and sense of security, peace, hope, and love churchofjesuschrist.org/comeuntochrist/believeIf you are in crisis, please contact the National Suicide Prevention Hotline at suicidepreventionlifeline.org or 1-800-273-TALK (8255) or your local emergency services.Copyright Therapy in a Nutshell, LLC
Emotional Eating - How to Replace Emotional Eating with Emotion Processing and Intuitive Eating Therapy in a Nutshell 2023-03-30 | Learn how to process emotions in my online course: courses.therapyinanutshell.com/emotion-processingEmotional eating is when you eat in an attempt to resolve emotions instead of eating to resolve hunger. But when people are asking "How to stop emotional eating? The first step is to learn to process emotions and listen to what your body is really asking for - aka intuitive eating. When people try to lose weight or improve their health, usually their first go-to approach is to diet. To restrict what they eat. But the most common outcome from dieting in the long run is actually weight gain. Diets don’t work the vast majority of the time, and one of the main reasons for this is that people are eating for reasons other than for hunger. Your body has an inherent ability to regulate your eating based on what nutrients your body needs, it helps you regulate this with hunger and fullness cues, and craving foods that include the nutrients you need to be healthy. Intuitive eating helps people let go of a diet mentality, develop a positive relationship with food, body and self and reject diet culture and rigid external rules about good foods or bad foods. Intuitive eating has been shown to help people recover from disordered eating and reach a healthier BMI. But most of the time, when we’re overeating, or under-eating, it’s because we’re seeking to regulate our emotions with food, instead of regulating our emotions by processing them. So the first step is to ask yourself “Why am I eating this? You don’t need to judge yourself for doing it, just get curious. If I’m eating and it's not because of hunger, what am I feeling? Learn how to make funeral potatoes: youtube.com/watch?v=lGVAJashAEs&t=1s 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: betterhelp.com/therapyinanutshellLearn more in one of my in-depth mental health courses: courses.therapyinanutshell.com/?utm_medium=YTDescription&utm_source=YouTubeSupport my mission on Patreon: patreon.com/therapyinanutshellSign up for my newsletter: https://www.therapyinanutshell.com?utm_medium=YTDescription&utm_source=YouTubeCheck out my favorite self-help books: kit.co/TherapyinaNutshell/best-self-help-booksCheck out my podcast, Therapy in a Nutshell: tinpodcast.podbean.comTherapy in a Nutshell and the information provided by Emma McAdam are solely intended for informational and entertainment purposes and are not a substitute for advice, diagnosis, or treatment regarding medical or mental health conditions. Although Emma McAdam is a licensed marriage and family therapist, the views expressed on this site or any related content should not be taken for medical or psychiatric advice. Always consult your physician before making any decisions related to your physical or mental health.In therapy I use a combination of Acceptance and Commitment Therapy, Systems Theory, positive psychology, and a bio-psycho-social approach to treating mental illness and other challenges we all face in life. The ideas from my videos are frequently adapted from multiple sources. Many of them come from Acceptance and Commitment Therapy, especially the work of Steven Hayes, Jason Luoma, and Russ Harris. The sections on stress and the mind-body connection derive from the work of Stephen Porges (the Polyvagal theory), Peter Levine (Somatic Experiencing) Francine Shapiro (EMDR), and Bessel Van Der Kolk. I also rely heavily on the work of the Arbinger institute for my overall understanding of our ability to choose our life's direction. And deeper than all of that, the Gospel of Jesus Christ orients my personal worldview and sense of security, peace, hope, and love churchofjesuschrist.org/comeuntochrist/believeIf you are in crisis, please contact the National Suicide Prevention Hotline at suicidepreventionlifeline.org or 1-800-273-TALK (8255) or your local emergency services.Copyright Therapy in a Nutshell, LLC
Alexithymia- difficulty expressing or identifying your emotions #shorts #mentalhealth Therapy in a Nutshell 2023-03-29 | Alexithymia is a clinical term for when you have difficulty identifying or expressing emotions. 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: betterhelp.com/therapyinanutshellLearn more in one of my in-depth mental health courses: courses.therapyinanutshell.com/?utm_medium=YTDescription&utm_source=YouTubeSupport my mission on Patreon: patreon.com/therapyinanutshellSign up for my newsletter: https://www.therapyinanutshell.com?utm_medium=YTDescription&utm_source=YouTubeCheck out my favorite self-help books: kit.co/TherapyinaNutshell/best-self-help-booksCheck out my podcast, Therapy in a Nutshell: tinpodcast.podbean.comTherapy in a Nutshell and the information provided by Emma McAdam are solely intended for informational and entertainment purposes and are not a substitute for advice, diagnosis, or treatment regarding medical or mental health conditions. Although Emma McAdam is a licensed marriage and family therapist, the views expressed on this site or any related content should not be taken for medical or psychiatric advice. Always consult your physician before making any decisions related to your physical or mental health.In therapy I use a combination of Acceptance and Commitment Therapy, Systems Theory, positive psychology, and a bio-psycho-social approach to treating mental illness and other challenges we all face in life. The ideas from my videos are frequently adapted from multiple sources. Many of them come from Acceptance and Commitment Therapy, especially the work of Steven Hayes, Jason Luoma, and Russ Harris. The sections on stress and the mind-body connection derive from the work of Stephen Porges (the Polyvagal theory), Peter Levine (Somatic Experiencing) Francine Shapiro (EMDR), and Bessel Van Der Kolk. I also rely heavily on the work of the Arbinger institute for my overall understanding of our ability to choose our life's direction. And deeper than all of that, the Gospel of Jesus Christ orients my personal worldview and sense of security, peace, hope, and love churchofjesuschrist.org/comeuntochrist/believeIf you are in crisis, please contact the National Suicide Prevention Hotline at suicidepreventionlifeline.org or 1-800-273-TALK (8255) or your local emergency services.Copyright Therapy in a Nutshell, LLC
Emotional Regulation - The First Step: Identify your Emotions - Willingness Therapy in a Nutshell 2023-03-23 | Download the free emotions tracker here: courses.therapyinanutshell.com/pl/2147588374Check out the how to Process Emotions Course here: courses.therapyinanutshell.com/emotion-processingIf you want to become more emotionally intelligent, you’ve got to be able to know what you’re feeling. Most people don't know how to identify your emotions. This is not the same as knowing why you’re feeling that way (insight) or knowing what to do about it…that’s important too..but knowing what you're feeling is really important. It’s like starting where you’re standing.Many people don’t know what they’re feeling, they literally can’t tell you what emotion they’re having. You might feel numb, or disconnected, or you can’t tell the difference between thoughts, feelings, and sensations. Some people just don’t have the words for emotions. A lot of people intellectualize- they try to think their way out of feelings. Instead you can learn to identify your emotions. When you don’t know what you are feeling, you often feel a sense of powerlessness. You might feel confused, or be reactive to emotions that you can’t identify. When you know what you’re feeling, you can choose what to do with those feelings, and you’ll have a greater sense of peace and control in your life. So how do you feel your feelings? How can you identify your emotions? What do you do when you don’t know what you’re feeling? In this video I’m going to teach you 4 ways to tune into your emotions, and these are things I use all the time in therapy to help my clients get better at feeling. 00:00 How to identify your emotions01:19 Emotions are fundamentally physical01:35 Emotions are fundamentally physical03:20 Tune into your emotions and sensations04:24 4 Principles from Mindfulness07:04 Use Emotion Charts to Identify Emotions07:58 Track your emotions to get practice identifying them08:48 Draw your emotions to identify themLooking 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: betterhelp.com/therapyinanutshellLearn more in one of my in-depth mental health courses: courses.therapyinanutshell.com/?utm_medium=YTDescription&utm_source=YouTubeSupport my mission on Patreon: patreon.com/therapyinanutshellSign up for my newsletter: https://www.therapyinanutshell.com?utm_medium=YTDescription&utm_source=YouTubeCheck out my favorite self-help books: kit.co/TherapyinaNutshell/best-self-help-booksCheck out my podcast, Therapy in a Nutshell: tinpodcast.podbean.comTherapy in a Nutshell and the information provided by Emma McAdam are solely intended for informational and entertainment purposes and are not a substitute for advice, diagnosis, or treatment regarding medical or mental health conditions. Although Emma McAdam is a licensed marriage and family therapist, the views expressed on this site or any related content should not be taken for medical or psychiatric advice. Always consult your physician before making any decisions related to your physical or mental health.In therapy I use a combination of Acceptance and Commitment Therapy, Systems Theory, positive psychology, and a bio-psycho-social approach to treating mental illness and other challenges we all face in life. The ideas from my videos are frequently adapted from multiple sources. Many of them come from Acceptance and Commitment Therapy, especially the work of Steven Hayes, Jason Luoma, and Russ Harris. The sections on stress and the mind-body connection derive from the work of Stephen Porges (the Polyvagal theory), Peter Levine (Somatic Experiencing) Francine Shapiro (EMDR), and Bessel Van Der Kolk. I also rely heavily on the work of the Arbinger institute for my overall understanding of our ability to choose our life's direction. And deeper than all of that, the Gospel of Jesus Christ orients my personal worldview and sense of security, peace, hope, and love churchofjesuschrist.org/comeuntochrist/believeIf you are in crisis, please contact the National Suicide Prevention Hotline at suicidepreventionlifeline.org or 1-800-273-TALK (8255) or your local emergency services.Copyright Therapy in a Nutshell, LLC
How to cope while doing taxes #mentalhealth #shorts #therapy Therapy in a Nutshell 2023-03-20 | 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: betterhelp.com/therapyinanutshellLearn more in one of my in-depth mental health courses: courses.therapyinanutshell.com/?utm_medium=YTDescription&utm_source=YouTubeSupport my mission on Patreon: patreon.com/therapyinanutshellSign up for my newsletter: https://www.therapyinanutshell.com?utm_medium=YTDescription&utm_source=YouTubeCheck out my favorite self-help books: kit.co/TherapyinaNutshell/best-self-help-booksCheck out my podcast, Therapy in a Nutshell: tinpodcast.podbean.comTherapy in a Nutshell and the information provided by Emma McAdam are solely intended for informational and entertainment purposes and are not a substitute for advice, diagnosis, or treatment regarding medical or mental health conditions. Although Emma McAdam is a licensed marriage and family therapist, the views expressed on this site or any related content should not be taken for medical or psychiatric advice. Always consult your physician before making any decisions related to your physical or mental health.In therapy I use a combination of Acceptance and Commitment Therapy, Systems Theory, positive psychology, and a bio-psycho-social approach to treating mental illness and other challenges we all face in life. The ideas from my videos are frequently adapted from multiple sources. Many of them come from Acceptance and Commitment Therapy, especially the work of Steven Hayes, Jason Luoma, and Russ Harris. The sections on stress and the mind-body connection derive from the work of Stephen Porges (the Polyvagal theory), Peter Levine (Somatic Experiencing) Francine Shapiro (EMDR), and Bessel Van Der Kolk. I also rely heavily on the work of the Arbinger institute for my overall understanding of our ability to choose our life's direction. And deeper than all of that, the Gospel of Jesus Christ orients my personal worldview and sense of security, peace, hope, and love churchofjesuschrist.org/comeuntochrist/believeIf you are in crisis, please contact the National Suicide Prevention Hotline at suicidepreventionlifeline.org or 1-800-273-TALK (8255) or your local emergency services.Copyright Therapy in a Nutshell, LLC
Feel Overwhelmed? Try This 30-Second Technique Therapy in a Nutshell 2023-03-16 | 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: betterhelp.com/therapyinanutshellFeeling overwhelmed literally makes parts of your brain shut down. You might experience cognitive fatigue, sensory overload, burnout, physical exhaustion, a flood of thoughts, confusion, or the stress response, you may feel anxious, sweaty, teary, or panicky alternating in quick succession with wanting to give up, shut down, curl up into a ball, procrastinate and avoid everything. So here’s what to do instead. Slow it down. Take a deep breath, and grab a large piece of paper and a pen. Now do a brain dump, take everything in your head and write it down on paper, it doesn’t need to make sense, it doesn't need good handwriting or grammar, just put it on paper, make a list or a diagram if you want, just take all the things in your head and put them onto the paper. Usually people feel better after that, but now we’re going to do one better…Cross off everything that’s not in your control - news stories, your bosses’ attitude, the weather, your mother in law’s opinions, your child’s mood…cross off anything that’s not in your realm of influence. Now if, for example, there’s something you need to do about your child’s behavior- like enforce a boundary or something- cross off- Tommy’s tantrums, you can’t control his feelings, instead write down “I need to enforce a boundary, and it’s so hard”. After you’ve crossed off everything that you can’t control, and replaced a few of them with things in your control, it’s a terrible idea to try to do them all at once, so just take a deep breath, slow yourself down, and circle one action you’re going to take. Then set the paper aside and get back to life, do that one thing, or do what you need to be doing in the present moment. Learn more in one of my in-depth mental health courses: courses.therapyinanutshell.com/?utm_medium=YTDescription&utm_source=YouTubeSupport my mission on Patreon: patreon.com/therapyinanutshellSign up for my newsletter: https://www.therapyinanutshell.com?utm_medium=YTDescription&utm_source=YouTubeCheck out my favorite self-help books: kit.co/TherapyinaNutshell/best-self-help-booksCheck out my podcast, Therapy in a Nutshell: tinpodcast.podbean.comTherapy in a Nutshell and the information provided by Emma McAdam are solely intended for informational and entertainment purposes and are not a substitute for advice, diagnosis, or treatment regarding medical or mental health conditions. Although Emma McAdam is a licensed marriage and family therapist, the views expressed on this site or any related content should not be taken for medical or psychiatric advice. Always consult your physician before making any decisions related to your physical or mental health.In therapy I use a combination of Acceptance and Commitment Therapy, Systems Theory, positive psychology, and a bio-psycho-social approach to treating mental illness and other challenges we all face in life. The ideas from my videos are frequently adapted from multiple sources. Many of them come from Acceptance and Commitment Therapy, especially the work of Steven Hayes, Jason Luoma, and Russ Harris. The sections on stress and the mind-body connection derive from the work of Stephen Porges (the Polyvagal theory), Peter Levine (Somatic Experiencing) Francine Shapiro (EMDR), and Bessel Van Der Kolk. I also rely heavily on the work of the Arbinger institute for my overall understanding of our ability to choose our life's direction. And deeper than all of that, the Gospel of Jesus Christ orients my personal worldview and sense of security, peace, hope, and love churchofjesuschrist.org/comeuntochrist/believeIf you are in crisis, please contact the National Suicide Prevention Hotline at suicidepreventionlifeline.org or 1-800-273-TALK (8255) or your local emergency services.Copyright Therapy in a Nutshell, LLC
Can Fiber actually improve your mental health? Brain-Gut Axis #shorts #therapy #mentalhealth Therapy in a Nutshell 2023-03-14 | 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: betterhelp.com/therapyinanutshellLearn more in one of my in-depth mental health courses: courses.therapyinanutshell.com/?utm_medium=YTDescription&utm_source=YouTubeSupport my mission on Patreon: patreon.com/therapyinanutshellSign up for my newsletter: https://www.therapyinanutshell.com?utm_medium=YTDescription&utm_source=YouTubeCheck out my favorite self-help books: kit.co/TherapyinaNutshell/best-self-help-booksCheck out my podcast, Therapy in a Nutshell: tinpodcast.podbean.comTherapy in a Nutshell and the information provided by Emma McAdam are solely intended for informational and entertainment purposes and are not a substitute for advice, diagnosis, or treatment regarding medical or mental health conditions. Although Emma McAdam is a licensed marriage and family therapist, the views expressed on this site or any related content should not be taken for medical or psychiatric advice. Always consult your physician before making any decisions related to your physical or mental health.In therapy I use a combination of Acceptance and Commitment Therapy, Systems Theory, positive psychology, and a bio-psycho-social approach to treating mental illness and other challenges we all face in life. The ideas from my videos are frequently adapted from multiple sources. Many of them come from Acceptance and Commitment Therapy, especially the work of Steven Hayes, Jason Luoma, and Russ Harris. The sections on stress and the mind-body connection derive from the work of Stephen Porges (the Polyvagal theory), Peter Levine (Somatic Experiencing) Francine Shapiro (EMDR), and Bessel Van Der Kolk. I also rely heavily on the work of the Arbinger institute for my overall understanding of our ability to choose our life's direction. And deeper than all of that, the Gospel of Jesus Christ orients my personal worldview and sense of security, peace, hope, and love churchofjesuschrist.org/comeuntochrist/believeIf you are in crisis, please contact the National Suicide Prevention Hotline at suicidepreventionlifeline.org or 1-800-273-TALK (8255) or your local emergency services.Copyright Therapy in a Nutshell, LLC
What its called when noises make you anxious #shorts #hyperacusis #therapy #autism #ocd Therapy in a Nutshell 2023-03-13 | misophonia, phonophobia, sound sensitivies, auditory sensitivitiesLooking 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: betterhelp.com/therapyinanutshellLearn more in one of my in-depth mental health courses: courses.therapyinanutshell.com/?utm_medium=YTDescription&utm_source=YouTubeSupport my mission on Patreon: patreon.com/therapyinanutshellSign up for my newsletter: https://www.therapyinanutshell.com?utm_medium=YTDescription&utm_source=YouTubeCheck out my favorite self-help books: kit.co/TherapyinaNutshell/best-self-help-booksCheck out my podcast, Therapy in a Nutshell: tinpodcast.podbean.comTherapy in a Nutshell and the information provided by Emma McAdam are solely intended for informational and entertainment purposes and are not a substitute for advice, diagnosis, or treatment regarding medical or mental health conditions. Although Emma McAdam is a licensed marriage and family therapist, the views expressed on this site or any related content should not be taken for medical or psychiatric advice. Always consult your physician before making any decisions related to your physical or mental health.In therapy I use a combination of Acceptance and Commitment Therapy, Systems Theory, positive psychology, and a bio-psycho-social approach to treating mental illness and other challenges we all face in life. The ideas from my videos are frequently adapted from multiple sources. Many of them come from Acceptance and Commitment Therapy, especially the work of Steven Hayes, Jason Luoma, and Russ Harris. The sections on stress and the mind-body connection derive from the work of Stephen Porges (the Polyvagal theory), Peter Levine (Somatic Experiencing) Francine Shapiro (EMDR), and Bessel Van Der Kolk. I also rely heavily on the work of the Arbinger institute for my overall understanding of our ability to choose our life's direction. And deeper than all of that, the Gospel of Jesus Christ orients my personal worldview and sense of security, peace, hope, and love churchofjesuschrist.org/comeuntochrist/believeIf you are in crisis, please contact the National Suicide Prevention Hotline at suicidepreventionlifeline.org or 1-800-273-TALK (8255) or your local emergency services.Copyright Therapy in a Nutshell, LLC
💩 Can Fecal Transplants improve Mental Health? #therapy #shorts #mentalhealth #therapyinanutshell Therapy in a Nutshell 2023-03-13 | 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: betterhelp.com/therapyinanutshellLearn more in one of my in-depth mental health courses: courses.therapyinanutshell.com/?utm_medium=YTDescription&utm_source=YouTubeSupport my mission on Patreon: patreon.com/therapyinanutshellSign up for my newsletter: https://www.therapyinanutshell.com?utm_medium=YTDescription&utm_source=YouTubeCheck out my favorite self-help books: kit.co/TherapyinaNutshell/best-self-help-booksCheck out my podcast, Therapy in a Nutshell: tinpodcast.podbean.comTherapy in a Nutshell and the information provided by Emma McAdam are solely intended for informational and entertainment purposes and are not a substitute for advice, diagnosis, or treatment regarding medical or mental health conditions. Although Emma McAdam is a licensed marriage and family therapist, the views expressed on this site or any related content should not be taken for medical or psychiatric advice. Always consult your physician before making any decisions related to your physical or mental health.In therapy I use a combination of Acceptance and Commitment Therapy, Systems Theory, positive psychology, and a bio-psycho-social approach to treating mental illness and other challenges we all face in life. The ideas from my videos are frequently adapted from multiple sources. Many of them come from Acceptance and Commitment Therapy, especially the work of Steven Hayes, Jason Luoma, and Russ Harris. The sections on stress and the mind-body connection derive from the work of Stephen Porges (the Polyvagal theory), Peter Levine (Somatic Experiencing) Francine Shapiro (EMDR), and Bessel Van Der Kolk. I also rely heavily on the work of the Arbinger institute for my overall understanding of our ability to choose our life's direction. And deeper than all of that, the Gospel of Jesus Christ orients my personal worldview and sense of security, peace, hope, and love churchofjesuschrist.org/comeuntochrist/believeIf you are in crisis, please contact the National Suicide Prevention Hotline at suicidepreventionlifeline.org or 1-800-273-TALK (8255) or your local emergency services.Copyright Therapy in a Nutshell, LLC
Nervous System Regulation- with babies! #mentalhealth #polyvagaltheory #therapy #shorts Therapy in a Nutshell 2023-03-12 | 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: betterhelp.com/therapyinanutshellLearn more in one of my in-depth mental health courses: courses.therapyinanutshell.com/?utm_medium=YTDescription&utm_source=YouTubeSupport my mission on Patreon: patreon.com/therapyinanutshellSign up for my newsletter: https://www.therapyinanutshell.com?utm_medium=YTDescription&utm_source=YouTubeCheck out my favorite self-help books: kit.co/TherapyinaNutshell/best-self-help-booksCheck out my podcast, Therapy in a Nutshell: tinpodcast.podbean.comTherapy in a Nutshell and the information provided by Emma McAdam are solely intended for informational and entertainment purposes and are not a substitute for advice, diagnosis, or treatment regarding medical or mental health conditions. Although Emma McAdam is a licensed marriage and family therapist, the views expressed on this site or any related content should not be taken for medical or psychiatric advice. Always consult your physician before making any decisions related to your physical or mental health.In therapy I use a combination of Acceptance and Commitment Therapy, Systems Theory, positive psychology, and a bio-psycho-social approach to treating mental illness and other challenges we all face in life. The ideas from my videos are frequently adapted from multiple sources. Many of them come from Acceptance and Commitment Therapy, especially the work of Steven Hayes, Jason Luoma, and Russ Harris. The sections on stress and the mind-body connection derive from the work of Stephen Porges (the Polyvagal theory), Peter Levine (Somatic Experiencing) Francine Shapiro (EMDR), and Bessel Van Der Kolk. I also rely heavily on the work of the Arbinger institute for my overall understanding of our ability to choose our life's direction. And deeper than all of that, the Gospel of Jesus Christ orients my personal worldview and sense of security, peace, hope, and love churchofjesuschrist.org/comeuntochrist/believeIf you are in crisis, please contact the National Suicide Prevention Hotline at suicidepreventionlifeline.org or 1-800-273-TALK (8255) or your local emergency services.Copyright Therapy in a Nutshell, LLC
How to be More Resilient - 6 Traits of Resilient People - Featuring Laura Kampf Therapy in a Nutshell 2023-03-09 | Check out Laura's channel here: youtube.com/c/laurakampfResilience is a skill that can be learned, and I was watching a creator who totally embodies it, Laura Kampf, she’s such a great example of resilience.When it comes to being more resilient a lot of people probably think that being more resilient means “Just try harder” “Suck it up” “Get over it” or “Just push through”. They think that the way to be more resilient, the way to overcome obstacles is to just force yourself to be motivated and keep going even if things aren’t working. And, while grit is a great characteristic, just forcing it can’t be your only tool. If you really want to be more resilient, you’ve got to have a toolbox of skills to rely upon when it all hits the fan. So in this video you’ll learn 6 ways to be more resilient. And I’m going to give you lots of examples of how to be resilient from Laura’s channel. Let's get better at feeling. Resilience means to bounce back. So for example, rubber is resilient. Resilience means getting back up just one time more than getting knocked down. I think some people think mental strength comes from just being super tough, super strong. But I would disagree. Ice is strong, but it’s not resilient. Resilience is a combination of toughness and flexibility. It’s not just trying the same thing over and over again. It’s not just trying harder. It’s not just willpower. It’s trying something differently. So let's watch some an example of a resilient person: 00:00 Resilience is a skill that can be learned01:09 What is resilience- Resilient people have 6 characteristics:02:06 1. A belief that everything is Figure-out-able05:21 2. Resilient people ask for help07:14 3. Resilient people build skills to tolerate emotions09:39 4. They focus on what they can control11:27 5. Flexible thinking is a sign of resilience 13:55 6. Laughter and resilienceLooking 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: betterhelp.com/therapyinanutshellLearn more in one of my in-depth mental health courses: courses.therapyinanutshell.com/?utm_medium=YTDescription&utm_source=YouTubeSupport my mission on Patreon: patreon.com/therapyinanutshellSign up for my newsletter: https://www.therapyinanutshell.com?utm_medium=YTDescription&utm_source=YouTubeCheck out my favorite self-help books: kit.co/TherapyinaNutshell/best-self-help-booksCheck out my podcast, Therapy in a Nutshell: tinpodcast.podbean.comTherapy in a Nutshell and the information provided by Emma McAdam are solely intended for informational and entertainment purposes and are not a substitute for advice, diagnosis, or treatment regarding medical or mental health conditions. Although Emma McAdam is a licensed marriage and family therapist, the views expressed on this site or any related content should not be taken for medical or psychiatric advice. Always consult your physician before making any decisions related to your physical or mental health.In therapy I use a combination of Acceptance and Commitment Therapy, Systems Theory, positive psychology, and a bio-psycho-social approach to treating mental illness and other challenges we all face in life. The ideas from my videos are frequently adapted from multiple sources. Many of them come from Acceptance and Commitment Therapy, especially the work of Steven Hayes, Jason Luoma, and Russ Harris. The sections on stress and the mind-body connection derive from the work of Stephen Porges (the Polyvagal theory), Peter Levine (Somatic Experiencing) Francine Shapiro (EMDR), and Bessel Van Der Kolk. I also rely heavily on the work of the Arbinger institute for my overall understanding of our ability to choose our life's direction. And deeper than all of that, the Gospel of Jesus Christ orients my personal worldview and sense of security, peace, hope, and love churchofjesuschrist.org/comeuntochrist/believeIf you are in crisis, please contact the National Suicide Prevention Hotline at suicidepreventionlifeline.org or 1-800-273-TALK (8255) or your local emergency services.Copyright Therapy in a Nutshell, LLC
The 3 Types of sound sensitivities #misophonia #phonophobia #hyperacusis #shorts #mentalhealth Therapy in a Nutshell 2023-03-09 | 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: betterhelp.com/therapyinanutshellLearn more in one of my in-depth mental health courses: courses.therapyinanutshell.com/?utm_medium=YTDescription&utm_source=YouTubeSupport my mission on Patreon: patreon.com/therapyinanutshellSign up for my newsletter: https://www.therapyinanutshell.com?utm_medium=YTDescription&utm_source=YouTubeCheck out my favorite self-help books: kit.co/TherapyinaNutshell/best-self-help-booksCheck out my podcast, Therapy in a Nutshell: tinpodcast.podbean.comTherapy in a Nutshell and the information provided by Emma McAdam are solely intended for informational and entertainment purposes and are not a substitute for advice, diagnosis, or treatment regarding medical or mental health conditions. Although Emma McAdam is a licensed marriage and family therapist, the views expressed on this site or any related content should not be taken for medical or psychiatric advice. Always consult your physician before making any decisions related to your physical or mental health.In therapy I use a combination of Acceptance and Commitment Therapy, Systems Theory, positive psychology, and a bio-psycho-social approach to treating mental illness and other challenges we all face in life. The ideas from my videos are frequently adapted from multiple sources. Many of them come from Acceptance and Commitment Therapy, especially the work of Steven Hayes, Jason Luoma, and Russ Harris. The sections on stress and the mind-body connection derive from the work of Stephen Porges (the Polyvagal theory), Peter Levine (Somatic Experiencing) Francine Shapiro (EMDR), and Bessel Van Der Kolk. I also rely heavily on the work of the Arbinger institute for my overall understanding of our ability to choose our life's direction. And deeper than all of that, the Gospel of Jesus Christ orients my personal worldview and sense of security, peace, hope, and love churchofjesuschrist.org/comeuntochrist/believeIf you are in crisis, please contact the National Suicide Prevention Hotline at suicidepreventionlifeline.org or 1-800-273-TALK (8255) or your local emergency services.Copyright Therapy in a Nutshell, LLC
Concerned subscribers alert me to my errors #shorts #haha #mentalhealth Therapy in a Nutshell 2023-03-08 | 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: betterhelp.com/therapyinanutshellLearn more in one of my in-depth mental health courses: courses.therapyinanutshell.com/?utm_medium=YTDescription&utm_source=YouTubeSupport my mission on Patreon: patreon.com/therapyinanutshellSign up for my newsletter: https://www.therapyinanutshell.com?utm_medium=YTDescription&utm_source=YouTubeCheck out my favorite self-help books: kit.co/TherapyinaNutshell/best-self-help-booksCheck out my podcast, Therapy in a Nutshell: tinpodcast.podbean.comTherapy in a Nutshell and the information provided by Emma McAdam are solely intended for informational and entertainment purposes and are not a substitute for advice, diagnosis, or treatment regarding medical or mental health conditions. Although Emma McAdam is a licensed marriage and family therapist, the views expressed on this site or any related content should not be taken for medical or psychiatric advice. Always consult your physician before making any decisions related to your physical or mental health.In therapy I use a combination of Acceptance and Commitment Therapy, Systems Theory, positive psychology, and a bio-psycho-social approach to treating mental illness and other challenges we all face in life. The ideas from my videos are frequently adapted from multiple sources. Many of them come from Acceptance and Commitment Therapy, especially the work of Steven Hayes, Jason Luoma, and Russ Harris. The sections on stress and the mind-body connection derive from the work of Stephen Porges (the Polyvagal theory), Peter Levine (Somatic Experiencing) Francine Shapiro (EMDR), and Bessel Van Der Kolk. I also rely heavily on the work of the Arbinger institute for my overall understanding of our ability to choose our life's direction. And deeper than all of that, the Gospel of Jesus Christ orients my personal worldview and sense of security, peace, hope, and love churchofjesuschrist.org/comeuntochrist/believeIf you are in crisis, please contact the National Suicide Prevention Hotline at suicidepreventionlifeline.org or 1-800-273-TALK (8255) or your local emergency services.Copyright Therapy in a Nutshell, LLC
What does it mean if your therapist yawns in a session? #shorts #mentalhealth #therapy Therapy in a Nutshell 2023-03-07 | 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: betterhelp.com/therapyinanutshellLearn more in one of my in-depth mental health courses: courses.therapyinanutshell.com/?utm_medium=YTDescription&utm_source=YouTubeSupport my mission on Patreon: patreon.com/therapyinanutshellSign up for my newsletter: https://www.therapyinanutshell.com?utm_medium=YTDescription&utm_source=YouTubeCheck out my favorite self-help books: kit.co/TherapyinaNutshell/best-self-help-booksCheck out my podcast, Therapy in a Nutshell: tinpodcast.podbean.comTherapy in a Nutshell and the information provided by Emma McAdam are solely intended for informational and entertainment purposes and are not a substitute for advice, diagnosis, or treatment regarding medical or mental health conditions. Although Emma McAdam is a licensed marriage and family therapist, the views expressed on this site or any related content should not be taken for medical or psychiatric advice. Always consult your physician before making any decisions related to your physical or mental health.In therapy I use a combination of Acceptance and Commitment Therapy, Systems Theory, positive psychology, and a bio-psycho-social approach to treating mental illness and other challenges we all face in life. The ideas from my videos are frequently adapted from multiple sources. Many of them come from Acceptance and Commitment Therapy, especially the work of Steven Hayes, Jason Luoma, and Russ Harris. The sections on stress and the mind-body connection derive from the work of Stephen Porges (the Polyvagal theory), Peter Levine (Somatic Experiencing) Francine Shapiro (EMDR), and Bessel Van Der Kolk. I also rely heavily on the work of the Arbinger institute for my overall understanding of our ability to choose our life's direction. And deeper than all of that, the Gospel of Jesus Christ orients my personal worldview and sense of security, peace, hope, and love churchofjesuschrist.org/comeuntochrist/believeIf you are in crisis, please contact the National Suicide Prevention Hotline at suicidepreventionlifeline.org or 1-800-273-TALK (8255) or your local emergency services.Copyright Therapy in a Nutshell, LLC
Therapist vs. Artificial Intelligence - I answer your questions #chatgpt #mentalhealth Therapy in a Nutshell 2023-03-02 | 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: betterhelp.com/therapyinanutshellCan Chat GPT handle complex questions about mental health? Could Artificial Intelligence do a therapist's job someday? Let’s find out. Artificial Intelligence and Chat GPT has taken over and it’s pretty incredible, so far it’s helped me figure out Excel formulas, helped my assistant write emails, summarized videos, and suggested topics for future videos. It’s a super powerful tool, and my husband is also obsessed with it. I’ve asked you all to submit some questions and I’m going to try to answer them, then we’ll ask Chat GPT for it’s opinion and Today I’ve got my friend, colleague and boss with me Monica Blume, LCSW, and she’s going to be the judge of which of us did a better job. And throw out her suggestions for what the treatment would be. For the sake of time we’ll try to outline a treatment approach if the answer to the question is too long for this video. Learn more in one of my in-depth mental health courses: courses.therapyinanutshell.com/?utm_medium=YTDescription&utm_source=YouTubeSupport my mission on Patreon: patreon.com/therapyinanutshellSign up for my newsletter: https://www.therapyinanutshell.com?utm_medium=YTDescription&utm_source=YouTubeCheck out my favorite self-help books: kit.co/TherapyinaNutshell/best-self-help-booksCheck out my podcast, Therapy in a Nutshell: tinpodcast.podbean.comTherapy in a Nutshell and the information provided by Emma McAdam are solely intended for informational and entertainment purposes and are not a substitute for advice, diagnosis, or treatment regarding medical or mental health conditions. Although Emma McAdam is a licensed marriage and family therapist, the views expressed on this site or any related content should not be taken for medical or psychiatric advice. Always consult your physician before making any decisions related to your physical or mental health.In therapy I use a combination of Acceptance and Commitment Therapy, Systems Theory, positive psychology, and a bio-psycho-social approach to treating mental illness and other challenges we all face in life. The ideas from my videos are frequently adapted from multiple sources. Many of them come from Acceptance and Commitment Therapy, especially the work of Steven Hayes, Jason Luoma, and Russ Harris. The sections on stress and the mind-body connection derive from the work of Stephen Porges (the Polyvagal theory), Peter Levine (Somatic Experiencing) Francine Shapiro (EMDR), and Bessel Van Der Kolk. I also rely heavily on the work of the Arbinger institute for my overall understanding of our ability to choose our life's direction. And deeper than all of that, the Gospel of Jesus Christ orients my personal worldview and sense of security, peace, hope, and love churchofjesuschrist.org/comeuntochrist/believeIf you are in crisis, please contact the National Suicide Prevention Hotline at suicidepreventionlifeline.org or 1-800-273-TALK (8255) or your local emergency services.Copyright Therapy in a Nutshell, LLC
How to Stop Overthinking Decisions and Overcome Analysis Paralysis Therapy in a Nutshell 2023-02-23 | When you get overwhelmed by making a choice, when you can’t decide between A and B, you often settle for C or you end up paralyzed, procrastinating, or making no decision at all. In this video you’ll learn the 3 underlying causes of decision paralysis, and 2 keys to overcoming it. And I'll give you a hint, it has to do with emotion regulation and executive functioning. Frieda’s story is the epitome of decision paralysis. Decision paralysis is when you get overwhelmed with a complicated decision, or a simple one. Deciding “What should I major in at college?” or “Where should we eat tonight?” might make you freeze up, you might avoid it, overthink it, delay it, or constantly second guess your choice. This can lead to choice fatigue, you might feel exhausted or just give up on college or eating out that night. Or you might procrastinate, instead of just picking the topic for that one huge assignment, you do a ton of little tasks that aren’t important. Or you spend time watching shows or on social media- anything you can to avoid dealing with that overwhelming decision. 00:00 What causes analysis paralysis?00:37 Promo for The emotion processing course00:58 Story about overthinking decisions02:08 What is decision paralysis?03:19 3 Causes of Overthinking Decisions04:12 How to stop overthinking decisions06:40 Learn to regulate the fear of making a decision10:17 3 Mantras to overcome overthinking decisions11:02 Back to Frieda's story about overcoming decision paralysis11:40 Summary of how to stop overthinking decisionsLooking 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: betterhelp.com/therapyinanutshellLearn more in one of my in-depth mental health courses: courses.therapyinanutshell.com/?utm_medium=YTDescription&utm_source=YouTubeSupport my mission on Patreon: patreon.com/therapyinanutshellSign up for my newsletter: https://www.therapyinanutshell.com?utm_medium=YTDescription&utm_source=YouTubeCheck out my favorite self-help books: kit.co/TherapyinaNutshell/best-self-help-booksCheck out my podcast, Therapy in a Nutshell: tinpodcast.podbean.comTherapy in a Nutshell and the information provided by Emma McAdam are solely intended for informational and entertainment purposes and are not a substitute for advice, diagnosis, or treatment regarding medical or mental health conditions. Although Emma McAdam is a licensed marriage and family therapist, the views expressed on this site or any related content should not be taken for medical or psychiatric advice. Always consult your physician before making any decisions related to your physical or mental health.In therapy I use a combination of Acceptance and Commitment Therapy, Systems Theory, positive psychology, and a bio-psycho-social approach to treating mental illness and other challenges we all face in life. The ideas from my videos are frequently adapted from multiple sources. Many of them come from Acceptance and Commitment Therapy, especially the work of Steven Hayes, Jason Luoma, and Russ Harris. The sections on stress and the mind-body connection derive from the work of Stephen Porges (the Polyvagal theory), Peter Levine (Somatic Experiencing) Francine Shapiro (EMDR), and Bessel Van Der Kolk. I also rely heavily on the work of the Arbinger institute for my overall understanding of our ability to choose our life's direction. And deeper than all of that, the Gospel of Jesus Christ orients my personal worldview and sense of security, peace, hope, and love churchofjesuschrist.org/comeuntochrist/believeIf you are in crisis, please contact the National Suicide Prevention Hotline at suicidepreventionlifeline.org or 1-800-273-TALK (8255) or your local emergency services.Copyright Therapy in a Nutshell, LLC
Are you feeling kinda blah? Seasonal Affective Disorder Winter Blues and Light therapy #shorts Therapy in a Nutshell 2023-02-23 | ...
People change in 4 different seasons #shorts Therapy in a Nutshell 2023-02-21 | People change in 4 different seasons. Do you agree? When do you change? remix from Builtinwealth audio/videoI believe the original speaker is John MaxwellLearn more in one of my in-depth mental health courses: courses.therapyinanutshell.com/?utm_medium=YTDescription&utm_source=YouTubeLooking 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: betterhelp.com/therapyinanutshellSupport my mission on Patreon: patreon.com/therapyinanutshellSign up for my newsletter: https://www.therapyinanutshell.com?utm_medium=YTDescription&utm_source=YouTubeCheck out my favorite self-help books: kit.co/TherapyinaNutshell/best-self-help-booksCheck out my podcast, Therapy in a Nutshell: tinpodcast.podbean.comTherapy in a Nutshell and the information provided by Emma McAdam are solely intended for informational and entertainment purposes and are not a substitute for advice, diagnosis, or treatment regarding medical or mental health conditions. Although Emma McAdam is a licensed marriage and family therapist, the views expressed on this site or any related content should not be taken for medical or psychiatric advice. Always consult your physician before making any decisions related to your physical or mental health.In therapy I use a combination of Acceptance and Commitment Therapy, Systems Theory, positive psychology, and a bio-psycho-social approach to treating mental illness and other challenges we all face in life. The ideas from my videos are frequently adapted from multiple sources. Many of them come from Acceptance and Commitment Therapy, especially the work of Steven Hayes, Jason Luoma, and Russ Harris. The sections on stress and the mind-body connection derive from the work of Stephen Porges (the Polyvagal theory), Peter Levine (Somatic Experiencing) Francine Shapiro (EMDR), and Bessel Van Der Kolk. I also rely heavily on the work of the Arbinger institute for my overall understanding of our ability to choose our life's direction. And deeper than all of that, the Gospel of Jesus Christ orients my personal worldview and sense of security, peace, hope, and love churchofjesuschrist.org/comeuntochrist/believeIf you are in crisis, please contact the National Suicide Prevention Hotline at suicidepreventionlifeline.org or 1-800-273-TALK (8255) or your local emergency services.Copyright Therapy in a Nutshell, LLC
How to Stop Saying Sorry Too Much - Stop Over-Apologizing Therapy in a Nutshell 2023-02-16 | Stop apologizing and improve your self-esteem in this course by expert Dr. Carly LeBaron: courses.therapyinanutshell.com/improve-your-self-esteemHave you ever found yourself saying sorry for things that didn’t really deserve an apology in the first place?I once had a friend ask me “do you always apologize after giving someone a gift?” It shook me a little because I had no idea I was doing that. But when I started watching myself I totally did. I grew up in a culture of over-apologizing and it wasn’t until my 30’s that I realized how harmful it can be. Saying sorry too much undermines how others see you and how you see yourself, and that can really impact you both at home and in the workplace. In this video you’ll learn why you say sorry too much, how this messes up relationships and how to stop over-apologizing. 00:00 Introduction to over-apologizing00:57 Learn to improve your self-esteem with this course01:29 What Is Over-Apologizing, and Is It a Problem?03:03 Why do People Over-Apologize?05:33 4 Steps to stop over-apologizingLooking 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: betterhelp.com/therapyinanutshellLearn more in one of my in-depth mental health courses: courses.therapyinanutshell.com/?utm_medium=YTDescription&utm_source=YouTubeSupport my mission on Patreon: patreon.com/therapyinanutshellSign up for my newsletter: https://www.therapyinanutshell.com?utm_medium=YTDescription&utm_source=YouTubeCheck out my favorite self-help books: kit.co/TherapyinaNutshell/best-self-help-booksCheck out my podcast, Therapy in a Nutshell: tinpodcast.podbean.comTherapy in a Nutshell and the information provided by Emma McAdam are solely intended for informational and entertainment purposes and are not a substitute for advice, diagnosis, or treatment regarding medical or mental health conditions. Although Emma McAdam is a licensed marriage and family therapist, the views expressed on this site or any related content should not be taken for medical or psychiatric advice. Always consult your physician before making any decisions related to your physical or mental health.In therapy I use a combination of Acceptance and Commitment Therapy, Systems Theory, positive psychology, and a bio-psycho-social approach to treating mental illness and other challenges we all face in life. The ideas from my videos are frequently adapted from multiple sources. Many of them come from Acceptance and Commitment Therapy, especially the work of Steven Hayes, Jason Luoma, and Russ Harris. The sections on stress and the mind-body connection derive from the work of Stephen Porges (the Polyvagal theory), Peter Levine (Somatic Experiencing) Francine Shapiro (EMDR), and Bessel Van Der Kolk. I also rely heavily on the work of the Arbinger institute for my overall understanding of our ability to choose our life's direction. And deeper than all of that, the Gospel of Jesus Christ orients my personal worldview and sense of security, peace, hope, and love churchofjesuschrist.org/comeuntochrist/believeIf you are in crisis, please contact the National Suicide Prevention Hotline at suicidepreventionlifeline.org or 1-800-273-TALK (8255) or your local emergency services.Copyright Therapy in a Nutshell, LLC
Grief Counselor Answers Your Questions About Grief and Loss Therapy in a Nutshell 2023-02-09 | Learn more about working through Grief with Sarah's course 9 Keys for Moving Through Grief and Loss: courses.therapyinanutshell.com/understanding-grief-loss-and-mourning-100:00:00 Introduction00:01:50 Anniversaries of Loss and Grief00:06:51 Multiple losses, compounded grief, loss of pets 00:13:34 What is the difference between complex grief and normal grief00:16:51 How to deal with anger around grief and loss00:22:58 How do you function after grief and loss?00:27:21 Feeling nothing or numbness after grief and loss00:37:11 Can you ever "Get over" grief and sadness?00:45:18 What are practical steps to functioning after a loss? 00:54:38 How do you work through grief when you have children or are very busy?In this video I team up with grief expert Sarah Engler, LCSW to answer your questions about loss and the grieving process. Here are some of the questions we address:Dealing with Anniversaries of a Loss- very challenging, especially the first year, normal to feel increased grief, start to attach meaning, remembering the good too rather than avoidComplex grief-difference between normal and complex grief -symptoms don’t decrease, may increase, prolonged and exaggeratedLots and lots of loss all at once - cumulative grief, “I just can’t do this anymore”Loss of pets - it is real and common not to be recognized - disenfranchised griefAnger - normal and okay to feel anger, check for more tender emotions, have healthy ways to expressGrieving someone who isn’t gone yet- dementia, grandparents, - anticipatory griefNumb, can’t cry after a loss- absent grief - shock, denial, lack of connection or conflicting feelingsIs it normal to never get over a loss? - get over no, be less impacted yes - the loss is always a lossLost youth, lost opportunities, (experienced trauma, depression or other mental health concern) or the loss of youth and opportunitiesWhen you couldn’t say goodbye (pandemic) - double loss, death and lack of closure, depending on beliefs can find ways to symbolically say goodbyeUnconventional grief - disenfranchised or ambiguous griefHow do you get back to functioning after grief?What are practical action steps to take with griefManaging grief with young kids 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: betterhelp.com/therapyinanutshellLearn more in one of my in-depth mental health courses: courses.therapyinanutshell.com/?utm_medium=YTDescription&utm_source=YouTubeSupport my mission on Patreon: patreon.com/therapyinanutshellSign up for my newsletter: https://www.therapyinanutshell.com?utm_medium=YTDescription&utm_source=YouTubeCheck out my favorite self-help books: kit.co/TherapyinaNutshell/best-self-help-booksCheck out my podcast, Therapy in a Nutshell: tinpodcast.podbean.comTherapy in a Nutshell and the information provided by Emma McAdam are solely intended for informational and entertainment purposes and are not a substitute for advice, diagnosis, or treatment regarding medical or mental health conditions. Although Emma McAdam is a licensed marriage and family therapist, the views expressed on this site or any related content should not be taken for medical or psychiatric advice. Always consult your physician before making any decisions related to your physical or mental health.In therapy I use a combination of Acceptance and Commitment Therapy, Systems Theory, positive psychology, and a bio-psycho-social approach to treating mental illness and other challenges we all face in life. The ideas from my videos are frequently adapted from multiple sources. Many of them come from Acceptance and Commitment Therapy, especially the work of Steven Hayes, Jason Luoma, and Russ Harris. The sections on stress and the mind-body connection derive from the work of Stephen Porges (the Polyvagal theory), Peter Levine (Somatic Experiencing) Francine Shapiro (EMDR), and Bessel Van Der Kolk. I also rely heavily on the work of the Arbinger institute for my overall understanding of our ability to choose our life's direction. And deeper than all of that, the Gospel of Jesus Christ orients my personal worldview and sense of security, peace, hope, and love churchofjesuschrist.org/comeuntochrist/believeIf you are in crisis, please contact the National Suicide Prevention Hotline at suicidepreventionlifeline.org or 1-800-273-TALK (8255) or your local emergency services.Copyright Therapy in a Nutshell, LLC
How to Stop Beating Yourself Up - Self-Compassion and Self-Esteem - The Friend Advice Technique Therapy in a Nutshell 2023-02-02 | Want help to stop beating yourself up? 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: betterhelp.com/therapyinanutshellToday we’re going to talk about beating yourself up. Whether you made a stupid mistake, you lost your cool with someone you care about or you’re just a perfectionist with imposter syndrome - It’s easy to get sucked into the toilet hole of beating yourself up. And then you do this ridiculous thing which I’m going to call the “The Self-Exemption-Bias” which keeps you trapped in the cycle. Being too hard on yourself decreases your confidence and your sense of self-esteem and self-worth. But the good news is that you can learn to stop beating yourself up, improve your self-esteem and learn to feel self-compassion and love. Most of you are highly sensitive people, you internalize things, you’d never treat another person the way you’re treating yourself. This is what I call the self-exemption-bias where for some ridiculous reason, you believe that you’re the exception to this whole-kindness thing. That everyone else out there deserves gentle understanding, second chances, and a listening ear, but you’re the only person in the entire population of 8 billion people who deserves to be treated like crap. You really value it when your friend opens up about their struggles, but if you share then you spend the next day beating yourself up for oversharing. 0:00 Introduction0:35 Beating Yourself Up1:51 How the Self-Exemption Bias Leads to Beating Yourself Up2:52 How to Practice Self-CompassionLearn more in one of my in-depth mental health courses: courses.therapyinanutshell.com/?utm_medium=YTDescription&utm_source=YouTubeSupport my mission on Patreon: patreon.com/therapyinanutshellSign up for my newsletter: https://www.therapyinanutshell.com?utm_medium=YTDescription&utm_source=YouTubeCheck out my favorite self-help books: kit.co/TherapyinaNutshell/best-self-help-booksCheck out my podcast, Therapy in a Nutshell: tinpodcast.podbean.comTherapy in a Nutshell and the information provided by Emma McAdam are solely intended for informational and entertainment purposes and are not a substitute for advice, diagnosis, or treatment regarding medical or mental health conditions. Although Emma McAdam is a licensed marriage and family therapist, the views expressed on this site or any related content should not be taken for medical or psychiatric advice. Always consult your physician before making any decisions related to your physical or mental health.In therapy I use a combination of Acceptance and Commitment Therapy, Systems Theory, positive psychology, and a bio-psycho-social approach to treating mental illness and other challenges we all face in life. The ideas from my videos are frequently adapted from multiple sources. Many of them come from Acceptance and Commitment Therapy, especially the work of Steven Hayes, Jason Luoma, and Russ Harris. The sections on stress and the mind-body connection derive from the work of Stephen Porges (the Polyvagal theory), Peter Levine (Somatic Experiencing) Francine Shapiro (EMDR), and Bessel Van Der Kolk. I also rely heavily on the work of the Arbinger institute for my overall understanding of our ability to choose our life's direction. And deeper than all of that, the Gospel of Jesus Christ orients my personal worldview and sense of security, peace, hope, and love churchofjesuschrist.org/comeuntochrist/believeIf you are in crisis, please contact the National Suicide Prevention Hotline at suicidepreventionlifeline.org or 1-800-273-TALK (8255) or your local emergency services.Copyright Therapy in a Nutshell, LLC
How to Regulate Your Nervous System #somatictherapy #polyvagaltheory Therapy in a Nutshell 2023-01-26 | Access all my courses and live Q and A's here: courses.therapyinanutshell.com/mental-health-courseGet my shirt and other awesome gear here: youplusmountains.com/shopThe other day in my live Q&A for my members, I was asked “How can I get regulated again after getting dysregulated?”What I assume that the person means is that they want to get back to the safe and social state of the nervous system, the parasympathetic response where you feel relaxed and calm and can think clearly. I’m going to assume that you already know a little about the nervous system- you understand the fight/flight freeze response, and about the shutdown response (if not check out my video on the 3 states of the nervous system). Because if you’re asking about dysregulation, you understand that we can’t just think our way into changing our nervous system. You know about using the powerful tool of the body to regulate the mind and nervous system. You already know about how to use body based skills like deep breathing, the yawn, body scan, mindfulness. (if you don’t, take my free grounding skills course).Like right now- take a really slow breath, make a big yawn. Gently tap your face. And I’m assuming that you know about the skills to slow things down. That you’ve already tried writing about it. Going for a walk or exercising, and talking with a safe and understanding person. So I’m going to assume that you’ve tried all these things, and that it’s not working. These skills work the majority of the time, but not always. So let’s talk about what to do when these aren’t working. I love doing this work. Let’s troubleshoot together shall we? There are at least 3 reasons why you’re having a hard time regulating your nervous system, despite your best efforts. So let’s explore them and their antidotes. 00:00 Introduction to nervous system regulation00:11 Common ways to regulate your nervous system02:41 1. Building your parasympathetic "Muscle"04:08 2. You're not safe- you need to take some action05:45 3. You're trying to force nervous system regulationLooking 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: betterhelp.com/therapyinanutshellLearn more in one of my in-depth mental health courses: courses.therapyinanutshell.com/?utm_medium=YTDescription&utm_source=YouTubeSupport my mission on Patreon: patreon.com/therapyinanutshellSign up for my newsletter: https://www.therapyinanutshell.com?utm_medium=YTDescription&utm_source=YouTubeCheck out my favorite self-help books: kit.co/TherapyinaNutshell/best-self-help-booksCheck out my podcast, Therapy in a Nutshell: tinpodcast.podbean.comTherapy in a Nutshell and the information provided by Emma McAdam are solely intended for informational and entertainment purposes and are not a substitute for advice, diagnosis, or treatment regarding medical or mental health conditions. Although Emma McAdam is a licensed marriage and family therapist, the views expressed on this site or any related content should not be taken for medical or psychiatric advice. Always consult your physician before making any decisions related to your physical or mental health.In therapy I use a combination of Acceptance and Commitment Therapy, Systems Theory, positive psychology, and a bio-psycho-social approach to treating mental illness and other challenges we all face in life. The ideas from my videos are frequently adapted from multiple sources. Many of them come from Acceptance and Commitment Therapy, especially the work of Steven Hayes, Jason Luoma, and Russ Harris. The sections on stress and the mind-body connection derive from the work of Stephen Porges (the Polyvagal theory), Peter Levine (Somatic Experiencing) Francine Shapiro (EMDR), and Bessel Van Der Kolk. I also rely heavily on the work of the Arbinger institute for my overall understanding of our ability to choose our life's direction. And deeper than all of that, the Gospel of Jesus Christ orients my personal worldview and sense of security, peace, hope, and love churchofjesuschrist.org/comeuntochrist/believeIf you are in crisis, please contact the National Suicide Prevention Hotline at suicidepreventionlifeline.org or 1-800-273-TALK (8255) or your local emergency services.Copyright Therapy in a Nutshell, LLC
How to Be Less Emotionally Reactive: Black and White Thinking Therapy in a Nutshell 2023-01-19 | Get the free guide to this episode: courses.therapyinanutshell.com/pl/2147654246Looking 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: betterhelp.com/therapyinanutshellLearn more in one of my in-depth mental health courses: courses.therapyinanutshell.com/?utm_medium=YTDescription&utm_source=YouTubeBlack-and-white thinking is when you take a situation and think about it in an extreme way, you push out all the nuance and turn it into something as intense as possible. You can usually recognize it when you use words like “Always, Never, Perfect, Terrible, Everything, Everyone, Nothing, Nobody, Worst, or Best. The Arbinger Institute calls these “Horribilizations” You take something and horriblize it. Notice how in these situations, black and white thinking exaggerates the situation. A husband says to his wife: “You NEVER do the dishes! I ALWAYS have to clean up after you!”Depressed Young Adult: “EVERYthing is awful. The world is a TERRIBLE place. Climate change is HOPELESS. I’ll NEVER be able to succeed. I’m NO good at math” Someone at work: My boss is the WORST communicator. A young mother: “I’m just a TERRIBLE person” or “She has it ALL together, she’s such a SAINT”Each time, the person takes a difficult situation and makes it horrible. They use the most extreme word. Never. Always. Everything. Hopeless. Terrible. The more extreme your thinking, the more intense your emotions will be, and the more likely you are to be depressed or anxious. But Black and White thinking also makes you helpless to escape that depression or anxiety. And it’s a lie. When you use B&W thinking, you are usually distorting nuanced reality by ignoring the good and exaggerating the bad. You’re lying. If it’s so awful, why do we do it? You subconsciously like black and white thinking because it serves a function in the short term. And like a drug, it makes you suffer in the long term. So what function does it serve?00:00 Introduction to Emotional Reactivity00:38 How to Identify Black and White Thinking02:36 Why do we "like" black and white thinking?05:52 How to be less emotionally reactive06:15 How to reframe black and white thinking07:10 How to think in the gray10:15 summary of how to be less emotionally reactiveSupport my mission on Patreon: patreon.com/therapyinanutshellSign up for my newsletter: https://www.therapyinanutshell.com?utm_medium=YTDescription&utm_source=YouTubeCheck out my favorite self-help books: kit.co/TherapyinaNutshell/best-self-help-booksCheck out my podcast, Therapy in a Nutshell: tinpodcast.podbean.comTherapy in a Nutshell and the information provided by Emma McAdam are solely intended for informational and entertainment purposes and are not a substitute for advice, diagnosis, or treatment regarding medical or mental health conditions. Although Emma McAdam is a licensed marriage and family therapist, the views expressed on this site or any related content should not be taken for medical or psychiatric advice. Always consult your physician before making any decisions related to your physical or mental health.In therapy I use a combination of Acceptance and Commitment Therapy, Systems Theory, positive psychology, and a bio-psycho-social approach to treating mental illness and other challenges we all face in life. The ideas from my videos are frequently adapted from multiple sources. Many of them come from Acceptance and Commitment Therapy, especially the work of Steven Hayes, Jason Luoma, and Russ Harris. The sections on stress and the mind-body connection derive from the work of Stephen Porges (the Polyvagal theory), Peter Levine (Somatic Experiencing) Francine Shapiro (EMDR), and Bessel Van Der Kolk. I also rely heavily on the work of the Arbinger institute for my overall understanding of our ability to choose our life's direction. And deeper than all of that, the Gospel of Jesus Christ orients my personal worldview and sense of security, peace, hope, and love churchofjesuschrist.org/comeuntochrist/believeIf you are in crisis, please contact the National Suicide Prevention Hotline at suicidepreventionlifeline.org or 1-800-273-TALK (8255) or your local emergency services.Copyright Therapy in a Nutshell, LLC
How to Fix Your Brain-Gut Connection: Anxiety and the Brain-Gut Microbiome Axis Therapy in a Nutshell 2023-01-12 | Learn more about your gut brain axis from Dr. Nikki DiNezza here: youtube.com/@gutmicrobiomequeen/featuredYour gut health directly impacts your mental health. From nutrient absorption that impacts the physical building blocks of the brain, to inflammation which can lead cytokines to damage the brain, to your microbiome which impacts your physical and mental health, your gut health is actually a huge contributing factor to your mental health. So in this video you’ll learn 4 1/2 ways to improve your gut health, which can improve your mental health. So real quick, let’s talk about the gut-brain-microbiome axis.Every emotion has a brain component and a gut component- notice how many emotions are described as “A gut feeling, a kick in the gut, gut wrenching, sick to my stomach, butterflies in the stomach, etc.” During sleep, and when we dream the gut reacts to emotions and processes them, the gut literally works through the feelings of the day. So when the brain is healthy, and works through emotions, the gut can process emotions too. And vice versa. We can help our gut be healthier by decreasing stress and increasing positive experiences. And we can help our brain be healthier by improving our gut health. And one of the best ways to do that is to foster a healthy microbiome. 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: betterhelp.com/therapyinanutshellLearn more in one of my in-depth mental health courses: courses.therapyinanutshell.com/?utm_medium=YTDescription&utm_source=YouTubeSupport my mission on Patreon: patreon.com/therapyinanutshellSign up for my newsletter: https://www.therapyinanutshell.com?utm_medium=YTDescription&utm_source=YouTubeCheck out my favorite self-help books: kit.co/TherapyinaNutshell/best-self-help-booksCheck out my podcast, Therapy in a Nutshell: tinpodcast.podbean.comTherapy in a Nutshell and the information provided by Emma McAdam are solely intended for informational and entertainment purposes and are not a substitute for advice, diagnosis, or treatment regarding medical or mental health conditions. Although Emma McAdam is a licensed marriage and family therapist, the views expressed on this site or any related content should not be taken for medical or psychiatric advice. Always consult your physician before making any decisions related to your physical or mental health.In therapy I use a combination of Acceptance and Commitment Therapy, Systems Theory, positive psychology, and a bio-psycho-social approach to treating mental illness and other challenges we all face in life. The ideas from my videos are frequently adapted from multiple sources. Many of them come from Acceptance and Commitment Therapy, especially the work of Steven Hayes, Jason Luoma, and Russ Harris. The sections on stress and the mind-body connection derive from the work of Stephen Porges (the Polyvagal theory), Peter Levine (Somatic Experiencing) Francine Shapiro (EMDR), and Bessel Van Der Kolk. I also rely heavily on the work of the Arbinger institute for my overall understanding of our ability to choose our life's direction. And deeper than all of that, the Gospel of Jesus Christ orients my personal worldview and sense of security, peace, hope, and love churchofjesuschrist.org/comeuntochrist/believeIf you are in crisis, please contact the National Suicide Prevention Hotline at suicidepreventionlifeline.org or 1-800-273-TALK (8255) or your local emergency services.Copyright Therapy in a Nutshell, LLC
Having a Panic Attack? The Anti-Struggle Technique -A Guided Walkthrough to Stop a Panic Attack Therapy in a Nutshell 2023-01-05 | So, you’re having a panic attack? If you’re right in the middle of a panic attack, this video is for you. For many people, a panic attack feels like a lot of intense physical symptoms. Maybe your heart is pounding, you feel faint or tingly, you’re afraid that you’re going to pass out or have a heart attack. In this video we’ll walk you through how to know if it’s anxiety causing those symptoms and some practical steps to stop the panic cycle. Because you’re going to be ok. You are safe. These sensations feel scary but they’re not going to hurt you. First let’s try this experiment- does moving around make it better or worse? If walking around makes you feel a little better, that’s one indicator that this is anxiety, not a physical condition. Panic Attacks are the physical sensations of the FFF response going into overdrive, not a heart attack. Panic attacks are caused by being afraid of the FFF symptoms. These symptoms feel really uncomfortable, they feel really scary, but Anxiety and panic won’t harm you- they usually resolve within 5-10 minutes. And by dropping the struggle against them, you may be able to help them resolve faster. Now there are two approaches to dealing with anxiety attacks and panic attacks, this one is the “Roll with it” method and the other one is the calm down method- after watching this video, check out my other video to try the other technique too and see which one works for your situation. The real problem is not the anxiety or the sensations, - it’s the belief that they are dangerous- So if you’re struggling to calm your body down, you might think “I can’t feel this way. I have to breathe slower, I Have to calm down”- you’re essentially telling your brain that these feelings are dangerous. This heightens the anxiety cycle. Let’s stop the cycle of panic attacks by showing your brain that anxiety is not dangerous, you can feel anxiety and still be 100% safe. So say this: “This is uncomfortable but not dangerous.” “Even though this is uncomfortable, I am safe.”Say “I can handle feeling this” “this will pass” Emotions and sensations come and go like waves, this will too.”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: betterhelp.com/therapyinanutshellLearn more in one of my in-depth mental health courses: courses.therapyinanutshell.com/?utm_medium=YTDescription&utm_source=YouTubeSupport my mission on Patreon: patreon.com/therapyinanutshellSign up for my newsletter: https://www.therapyinanutshell.com?utm_medium=YTDescription&utm_source=YouTubeCheck out my favorite self-help books: kit.co/TherapyinaNutshell/best-self-help-booksCheck out my podcast, Therapy in a Nutshell: tinpodcast.podbean.comTherapy in a Nutshell and the information provided by Emma McAdam are solely intended for informational and entertainment purposes and are not a substitute for advice, diagnosis, or treatment regarding medical or mental health conditions. Although Emma McAdam is a licensed marriage and family therapist, the views expressed on this site or any related content should not be taken for medical or psychiatric advice. Always consult your physician before making any decisions related to your physical or mental health.In therapy I use a combination of Acceptance and Commitment Therapy, Systems Theory, positive psychology, and a bio-psycho-social approach to treating mental illness and other challenges we all face in life. The ideas from my videos are frequently adapted from multiple sources. Many of them come from Acceptance and Commitment Therapy, especially the work of Steven Hayes, Jason Luoma, and Russ Harris. The sections on stress and the mind-body connection derive from the work of Stephen Porges (the Polyvagal theory), Peter Levine (Somatic Experiencing) Francine Shapiro (EMDR), and Bessel Van Der Kolk. I also rely heavily on the work of the Arbinger institute for my overall understanding of our ability to choose our life's direction. And deeper than all of that, the Gospel of Jesus Christ orients my personal worldview and sense of security, peace, hope, and love churchofjesuschrist.org/comeuntochrist/believeIf you are in crisis, please contact the National Suicide Prevention Hotline at suicidepreventionlifeline.org or 1-800-273-TALK (8255) or your local emergency services.Copyright Therapy in a Nutshell, LLC
How to set new goals- Atomic Habits #shorts Therapy in a Nutshell 2023-01-05 | 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: betterhelp.com/therapyinanutshellLearn more in one of my in-depth mental health courses: courses.therapyinanutshell.com/?utm_medium=YTDescription&utm_source=YouTubeSupport my mission on Patreon: patreon.com/therapyinanutshellSign up for my newsletter: https://www.therapyinanutshell.com?utm_medium=YTDescription&utm_source=YouTubeCheck out my favorite self-help books: kit.co/TherapyinaNutshell/best-self-help-booksCheck out my podcast, Therapy in a Nutshell: tinpodcast.podbean.comTherapy in a Nutshell and the information provided by Emma McAdam are solely intended for informational and entertainment purposes and are not a substitute for advice, diagnosis, or treatment regarding medical or mental health conditions. Although Emma McAdam is a licensed marriage and family therapist, the views expressed on this site or any related content should not be taken for medical or psychiatric advice. Always consult your physician before making any decisions related to your physical or mental health.In therapy I use a combination of Acceptance and Commitment Therapy, Systems Theory, positive psychology, and a bio-psycho-social approach to treating mental illness and other challenges we all face in life. The ideas from my videos are frequently adapted from multiple sources. Many of them come from Acceptance and Commitment Therapy, especially the work of Steven Hayes, Jason Luoma, and Russ Harris. The sections on stress and the mind-body connection derive from the work of Stephen Porges (the Polyvagal theory), Peter Levine (Somatic Experiencing) Francine Shapiro (EMDR), and Bessel Van Der Kolk. I also rely heavily on the work of the Arbinger institute for my overall understanding of our ability to choose our life's direction. And deeper than all of that, the Gospel of Jesus Christ orients my personal worldview and sense of security, peace, hope, and love churchofjesuschrist.org/comeuntochrist/believeIf you are in crisis, please contact the National Suicide Prevention Hotline at suicidepreventionlifeline.org or 1-800-273-TALK (8255) or your local emergency services.Copyright Therapy in a Nutshell, LLC
Try This Instead of Dieting- 3 Skills for Emotion Regulation #shorts Therapy in a Nutshell 2023-01-04 | 90% of diets fail and the most likely outcome is weight gain. Instead of starting a new diet this year, May I humbly suggest learning to regulate your emotions with skills and regulate your hunger with food? #intuitiveeating 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: betterhelp.com/therapyinanutshellLearn more in one of my in-depth mental health courses: courses.therapyinanutshell.com/?utm_medium=YTDescription&utm_source=YouTubeSupport my mission on Patreon: patreon.com/therapyinanutshellSign up for my newsletter: https://www.therapyinanutshell.com?utm_medium=YTDescription&utm_source=YouTubeCheck out my favorite self-help books: kit.co/TherapyinaNutshell/best-self-help-booksCheck out my podcast, Therapy in a Nutshell: tinpodcast.podbean.comTherapy in a Nutshell and the information provided by Emma McAdam are solely intended for informational and entertainment purposes and are not a substitute for advice, diagnosis, or treatment regarding medical or mental health conditions. Although Emma McAdam is a licensed marriage and family therapist, the views expressed on this site or any related content should not be taken for medical or psychiatric advice. Always consult your physician before making any decisions related to your physical or mental health.In therapy I use a combination of Acceptance and Commitment Therapy, Systems Theory, positive psychology, and a bio-psycho-social approach to treating mental illness and other challenges we all face in life. The ideas from my videos are frequently adapted from multiple sources. Many of them come from Acceptance and Commitment Therapy, especially the work of Steven Hayes, Jason Luoma, and Russ Harris. The sections on stress and the mind-body connection derive from the work of Stephen Porges (the Polyvagal theory), Peter Levine (Somatic Experiencing) Francine Shapiro (EMDR), and Bessel Van Der Kolk. I also rely heavily on the work of the Arbinger institute for my overall understanding of our ability to choose our life's direction. And deeper than all of that, the Gospel of Jesus Christ orients my personal worldview and sense of security, peace, hope, and love churchofjesuschrist.org/comeuntochrist/believeIf you are in crisis, please contact the National Suicide Prevention Hotline at suicidepreventionlifeline.org or 1-800-273-TALK (8255) or your local emergency services.Copyright Therapy in a Nutshell, LLC
You made it through another year! #shorts Therapy in a Nutshell 2023-01-03 | Congratulations for making it through another year! Be Gentle with yourself!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: betterhelp.com/therapyinanutshellLearn more in one of my in-depth mental health courses: courses.therapyinanutshell.com/?utm_medium=YTDescription&utm_source=YouTubeSupport my mission on Patreon: patreon.com/therapyinanutshellSign up for my newsletter: https://www.therapyinanutshell.com?utm_medium=YTDescription&utm_source=YouTubeCheck out my favorite self-help books: kit.co/TherapyinaNutshell/best-self-help-booksCheck out my podcast, Therapy in a Nutshell: tinpodcast.podbean.comTherapy in a Nutshell and the information provided by Emma McAdam are solely intended for informational and entertainment purposes and are not a substitute for advice, diagnosis, or treatment regarding medical or mental health conditions. Although Emma McAdam is a licensed marriage and family therapist, the views expressed on this site or any related content should not be taken for medical or psychiatric advice. Always consult your physician before making any decisions related to your physical or mental health.In therapy I use a combination of Acceptance and Commitment Therapy, Systems Theory, positive psychology, and a bio-psycho-social approach to treating mental illness and other challenges we all face in life. The ideas from my videos are frequently adapted from multiple sources. Many of them come from Acceptance and Commitment Therapy, especially the work of Steven Hayes, Jason Luoma, and Russ Harris. The sections on stress and the mind-body connection derive from the work of Stephen Porges (the Polyvagal theory), Peter Levine (Somatic Experiencing) Francine Shapiro (EMDR), and Bessel Van Der Kolk. I also rely heavily on the work of the Arbinger institute for my overall understanding of our ability to choose our life's direction. And deeper than all of that, the Gospel of Jesus Christ orients my personal worldview and sense of security, peace, hope, and love churchofjesuschrist.org/comeuntochrist/believeIf you are in crisis, please contact the National Suicide Prevention Hotline at suicidepreventionlifeline.org or 1-800-273-TALK (8255) or your local emergency services.Copyright Therapy in a Nutshell, LLC
Atomic Habits for Mental Health Therapy in a Nutshell 2022-12-29 | FREE habit tracker: courses.therapyinanutshell.com/pl/2147583979Online courses: courses.therapyinanutshell.com/?utm_medium=YTDescription&utm_source=YouTubeWhy would I think a vitamin could improve mental health? The short answer- youtube.com/watch?v=3dqXHHCc5lAJames Clear's Blog: jamesclear.com/marginal-gainsThere’s two ways to think about mental health, and I think a lot of people don’t realize they’re stuck in the first one. Most people believe that you either “have depression” or you don’t. That if you get diagnosed with depression or anxiety, it’s like a permanent trait that you have - and that all you can do is learn to cope with it. I don’t think about depression or anxiety that way. I think of it on a scale- when your symptoms are severe they interfere with your life in a big way, when your symptoms are mild, or when your symptoms go away, it doesn’t interfere with your life anymore. Depression and Anxiety disorders can actually be resolved when we chip away at them. Thinking this way gives us agency, power to change our own lives. Research shows that we can absolutely influence our mental health in huge ways. But the problem is, that all of these changes are hard and can feel super overwhelming when you're drowning in anxiety or overwhelmed by depression. And often when we get really motivated to improve our lives we try some huge change. And while you can willpower yourself to make those changes for a little while, willpower usually just doesn’t work as a long-term strategy. Then the bigger the changes you want to make, the more exhausting and overwhelming they are, which disincentivizes you from continuing them, it gets harder and harder and harder to do them instead of easier. So while you can willpower your way to doing them for a while, the most likely outcome is that you get exhausted and you quit and you’re more discouraged than when you start. So making these huge changes rarely works- sometimes it does, but it just can’t be your only strategy. I love to give people tons of options to improve their mental health, but I know that this can be overwhelming. So in this video let’s talk about tiny yet powerful strategies that actually reward you for doing them- they make your life easier instead of harder. And then you get feeling better, you get more energy, and they become easier to do because they’re habitual, and with that extra energy you can add another on, and instead of feeling more and more tired, you feel more and more energetic and resilient. So in this video you’ll learn about tiny changes that take a few minutes a day to build atomic habits for mental health. 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: betterhelp.com/therapyinanutshellSupport my mission on Patreon: patreon.com/therapyinanutshellSign up for my newsletter: https://www.therapyinanutshell.com?utm_medium=YTDescription&utm_source=YouTubeCheck out my favorite self-help books: kit.co/TherapyinaNutshell/best-self-help-booksCheck out my podcast, Therapy in a Nutshell: tinpodcast.podbean.comTherapy in a Nutshell and the information provided by Emma McAdam are solely intended for informational and entertainment purposes and are not a substitute for advice, diagnosis, or treatment regarding medical or mental health conditions. Although Emma McAdam is a licensed marriage and family therapist, the views expressed on this site or any related content should not be taken for medical or psychiatric advice. Always consult your physician before making any decisions related to your physical or mental health.In therapy I use a combination of Acceptance and Commitment Therapy, Systems Theory, positive psychology, and a bio-psycho-social approach to treating mental illness and other challenges we all face in life. The ideas from my videos are frequently adapted from multiple sources. Many of them come from Acceptance and Commitment Therapy, especially the work of Steven Hayes, Jason Luoma, and Russ Harris. The sections on stress and the mind-body connection derive from the work of Stephen Porges (the Polyvagal theory), Peter Levine (Somatic Experiencing) Francine Shapiro (EMDR), and Bessel Van Der Kolk. I also rely heavily on the work of the Arbinger institute for my overall understanding of our ability to choose our life's direction. And deeper than all of that, the Gospel of Jesus Christ orients my personal worldview and sense of security, peace, hope, and love churchofjesuschrist.org/comeuntochrist/believeIf you are in crisis, please contact the National Suicide Prevention Hotline at suicidepreventionlifeline.org or 1-800-273-TALK (8255) or your local emergency services.Copyright Therapy in a Nutshell, LLC
The Surprising Way Alcohol Makes Your Brain More Anxious Therapy in a Nutshell 2022-12-23 | 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: betterhelp.com/therapyinanutshellCheck out Amber's channel here: youtube.com/channel/UCT8PE1v0xFR9zLXOijxM6hgAlcohol use changes your brain chemistry in a way that makes you more anxious. It also changes how you think- which can make you more anxious. And when you’re drunk, you might do stuff that makes you more anxious later…whether you or a family member has a problem with alcohol use, it’s important to know how it affects the brain and the practical steps you can take to escape the cycle. But, I am not a substance abuse counselor, it’s out of my wheelhouse so I was super grateful when Amber Hollingsworth offered to make a video for my channel all about how alcohol use has the surprising side effect of making your brain more anxious. Amber is a Licensed Professional Counselor (LPC), Master Addiction Counselor (MAC), she’s super freaking passionate about helping individuals and families overcome addiction and has worked in every level of care since 2004. So I hope you love what she has to say… Here's Amber. 0:00 Introduction1:01 Alcohol Abuse/Dependence and AnxietyLearn more in one of my in-depth mental health courses: courses.therapyinanutshell.com/?utm_medium=YTDescription&utm_source=YouTubeSupport my mission on Patreon: patreon.com/therapyinanutshellSign up for my newsletter: https://www.therapyinanutshell.com?utm_medium=YTDescription&utm_source=YouTubeCheck out my favorite self-help books: kit.co/TherapyinaNutshell/best-self-help-booksCheck out my podcast, Therapy in a Nutshell: tinpodcast.podbean.comTherapy in a Nutshell and the information provided by Emma McAdam are solely intended for informational and entertainment purposes and are not a substitute for advice, diagnosis, or treatment regarding medical or mental health conditions. Although Emma McAdam is a licensed marriage and family therapist, the views expressed on this site or any related content should not be taken for medical or psychiatric advice. Always consult your physician before making any decisions related to your physical or mental health.In therapy I use a combination of Acceptance and Commitment Therapy, Systems Theory, positive psychology, and a bio-psycho-social approach to treating mental illness and other challenges we all face in life. The ideas from my videos are frequently adapted from multiple sources. Many of them come from Acceptance and Commitment Therapy, especially the work of Steven Hayes, Jason Luoma, and Russ Harris. The sections on stress and the mind-body connection derive from the work of Stephen Porges (the Polyvagal theory), Peter Levine (Somatic Experiencing) Francine Shapiro (EMDR), and Bessel Van Der Kolk. I also rely heavily on the work of the Arbinger institute for my overall understanding of our ability to choose our life's direction. And deeper than all of that, the Gospel of Jesus Christ orients my personal worldview and sense of security, peace, hope, and love churchofjesuschrist.org/comeuntochrist/believeIf you are in crisis, please contact the National Suicide Prevention Hotline at suicidepreventionlifeline.org or 1-800-273-TALK (8255) or your local emergency services.Copyright Therapy in a Nutshell, LLC
The darkest day is the beginning of more light - Atomic Habits Therapy in a Nutshell 2022-12-22 | December 21. Winter solstice. The darkest day, and the beginning of more light. 🕯💛Do you celebrate Winter Solstice? #morelight #wintersolstice #hope #heal #healing #brain #brainhealth #mentalhealth #trauma #traumahealing #therapy #therapyinanutshell #emmamcadam #mindset #growthmindset #mentalillness #Anxiety #SocialAnxiety #GeneralAnxiety #fear #anxietydisorder #depression 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: betterhelp.com/therapyinanutshellLearn more in one of my in-depth mental health courses: courses.therapyinanutshell.com/?utm_medium=YTDescription&utm_source=YouTubeSupport my mission on Patreon: patreon.com/therapyinanutshellSign up for my newsletter: https://www.therapyinanutshell.com?utm_medium=YTDescription&utm_source=YouTubeCheck out my favorite self-help books: kit.co/TherapyinaNutshell/best-self-help-booksCheck out my podcast, Therapy in a Nutshell: tinpodcast.podbean.comTherapy in a Nutshell and the information provided by Emma McAdam are solely intended for informational and entertainment purposes and are not a substitute for advice, diagnosis, or treatment regarding medical or mental health conditions. Although Emma McAdam is a licensed marriage and family therapist, the views expressed on this site or any related content should not be taken for medical or psychiatric advice. Always consult your physician before making any decisions related to your physical or mental health.In therapy I use a combination of Acceptance and Commitment Therapy, Systems Theory, positive psychology, and a bio-psycho-social approach to treating mental illness and other challenges we all face in life. The ideas from my videos are frequently adapted from multiple sources. Many of them come from Acceptance and Commitment Therapy, especially the work of Steven Hayes, Jason Luoma, and Russ Harris. The sections on stress and the mind-body connection derive from the work of Stephen Porges (the Polyvagal theory), Peter Levine (Somatic Experiencing) Francine Shapiro (EMDR), and Bessel Van Der Kolk. I also rely heavily on the work of the Arbinger institute for my overall understanding of our ability to choose our life's direction. And deeper than all of that, the Gospel of Jesus Christ orients my personal worldview and sense of security, peace, hope, and love churchofjesuschrist.org/comeuntochrist/believeIf you are in crisis, please contact the National Suicide Prevention Hotline at suicidepreventionlifeline.org or 1-800-273-TALK (8255) or your local emergency services.Copyright Therapy in a Nutshell, LLC
How Genetic Is Mental Illness Actually? Heritability Estimates for Mental Health The Role Genes Play Therapy in a Nutshell 2022-12-15 | If one of your family members has a mental illness, does that mean you’re more likely to have it too? Can you inherit a mental illness from a parent? If your mom has, let’s say, social anxiety disorder, and you do too, does that mean that she passed it down genetically or that because she didn’t take you out much, and you watched her being nervous around other people- that you learned to be anxious around other people? In this video we’re going to talk about heritability estimates- what the research has to tell us about how much genes contribute to mental health. You’ll learn which disorders have the highest rates of heritability and how understanding this can help you make better choices. So we’re going to jump in to the numbers behind mental health heritability real quick, but first let me clarify a few things. There are no mental health conditions that I know of that are 100% genetic. There is no single gene for any condition, there is not a “depression gene” or “bipolar gene”. Mental health conditions are caused by a whole bunch of complicated interplays between a bunch of genes and our environment and how we think.The old debate “nature or nurture?” has given way to a much more nuanced exploration of how Nurture- the experiences we have, turn on or turn off various genes (Nature). This is called epigenetics. So research shows that someone who experiences trauma, for example, is much more likely to develop depression or diabetes, because some genes get turned on by those experiences. And even more, those genes that get turned on are more likely to get passed on. So our experiences interplay with our biology in a way that scientists are just beginning to explore. This is called epigenetics, and shows that with any set of genes, we all have a spectrum, a degree of influence within our biological inheritance. In my opinion, life’s about what will we do with what we have, how will we play the cards we were given. There is a lot of room for growth and change. But, that being said, biological influences do exist and researchers have been able to study this in 2 ways- 1. by comparing twins and 2. researching people that were adopted and raised in a completely different environment than their biological parents. So really smart statisticians and researchers have looked at lots of data and estimated how much genetics contribute to mental illness. OK, so that being said, let’s look at the numbers: Heritability Estimates(Check my sources on my blog) 0:00 Introduction0:50 Clarifications2:22 Heritability estimates/is mental health inherited?5:58 Protective factorsLooking 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: betterhelp.com/therapyinanutshellLearn more in one of my in-depth mental health courses: courses.therapyinanutshell.com/?utm_medium=YTDescription&utm_source=YouTubeSupport my mission on Patreon: patreon.com/therapyinanutshellSign up for my newsletter: https://www.therapyinanutshell.com?utm_medium=YTDescription&utm_source=YouTubeCheck out my favorite self-help books: kit.co/TherapyinaNutshell/best-self-help-booksCheck out my podcast, Therapy in a Nutshell: tinpodcast.podbean.comTherapy in a Nutshell and the information provided by Emma McAdam are solely intended for informational and entertainment purposes and are not a substitute for advice, diagnosis, or treatment regarding medical or mental health conditions. Although Emma McAdam is a licensed marriage and family therapist, the views expressed on this site or any related content should not be taken for medical or psychiatric advice. Always consult your physician before making any decisions related to your physical or mental health.In therapy I use a combination of Acceptance and Commitment Therapy, Systems Theory, positive psychology, and a bio-psycho-social approach to treating mental illness and other challenges we all face in life. The ideas from my videos are frequently adapted from multiple sources. Many of them come from Acceptance and Commitment Therapy, especially the work of Steven Hayes, Jason Luoma, and Russ Harris. The sections on stress and the mind-body connection derive from the work of Stephen Porges (the Polyvagal theory), Peter Levine (Somatic Experiencing) Francine Shapiro (EMDR), and Bessel Van Der Kolk. I also rely heavily on the work of the Arbinger institute for my overall understanding of our ability to choose our life's direction. And deeper than all of that, the Gospel of Jesus Christ orients my personal worldview and sense of security, peace, hope, and love churchofjesuschrist.org/comeuntochrist/believeIf you are in crisis, please contact the National Suicide Prevention Hotline at suicidepreventionlifeline.org or 1-800-273-TALK (8255) or your local emergency services.Copyright Therapy in a Nutshell, LLC
Misophonia, Phonophobia, and Hyperacusis: Auditory Sensitivity and Mental Health Therapy in a Nutshell 2022-12-08 | Thanks to Dr. Lindsey Tubaugh for teaching me about treatment for sound sensitivities, you can find her online program here: littleheroeshearingclinic.comThere are at least three different types of sound sensitivities, and this matters because sound sensitivities sometimes co-occur with other mental health conditions like OCD, Autism, Anxiety, Trauma and Sensory Processing Disorders. If you get really angry about certain noises, that’s misophonia, if you get really anxious or scared around certain sounds, that’s phonophobia, and if everyday normal sounds are painfully loud, that’s hyperacusis. So let’s start with hyperacusis. Hyperacusis is when you perceive sounds as being louder than they objectively are. Everyday sounds seem louder than they should. 47% of people with hyperacusis also have anxiety.Auditory sensitivity can occur on a spectrum, where hyperacuity may be on the more severe end of the spectrum, and a dislike of loud noises can be on the less severe side of the spectrum. Auditory sensitivity can also be associated with sensory differences with autism, and it can stand alone- it can just be that you have really sensitive ears. Now, let’s talk about Misophonia, misophonia is when specific sounds trigger an intense reaction- usually anger but it can also be irritation, rage, anxiety and disgust. The most common triggers are repetitive sounds like chewing, breathing, lip smacking or tapping. Essentially these sounds are triggering the nervous system reaction of Fight in FFF and this can lead people to react with hostility or avoidance.Like hyperacusis, Misophonia is not a recognized disorder in the DSM 5, and research is just beginning to understand the causes and treatment. There are some early studies indicating that there are brain differences in people with misophonia and there’s heightened response to sounds in the brain. Misophonia commonly occurs with other disorders including Anxiety, OCPD, ASD, and Sensory Processing Disorder. There’s also a higher incidence in people with tinnitus and hyperacusis. Phonophobia is an intense fear reaction to certain sounds. Like other phobias, it can be connected to anxiety disorders or a history of trauma, but it can also stand alone. health.clevelandclinic.org/5-ways-to-cope-with-sensitivity-to-soundpubmed.ncbi.nlm.nih.gov/8339063ncbi.nlm.nih.gov/pmc/articles/PMC3216140sciencedirect.com/science/article/abs/pii/S2211364918300034academic.oup.com/book/34432/chapter-abstract/292198153?redirectedFrom=fulltextyoutu.be/Ls34Jk7AXu0youtube.com/watch?v=rUWAwkpDhWI00:00 - Intro to sound sensitivity and noise sensitivity2:27 - Hyperacusis3:49 - Misophonia5:01 - Phonophobia6:43 - Treatment optionsLearn more in one of my in-depth mental health courses: courses.therapyinanutshell.com/?utm_medium=YTDescription&utm_source=YouTubeSupport my mission on Patreon: patreon.com/therapyinanutshellSign up for my newsletter: https://www.therapyinanutshell.com?utm_medium=YTDescription&utm_source=YouTubeCheck out my favorite self-help books: kit.co/TherapyinaNutshell/best-self-help-booksCheck out my podcast, Therapy in a Nutshell: tinpodcast.podbean.comTherapy in a Nutshell and the information provided by Emma McAdam are solely intended for informational and entertainment purposes and are not a substitute for advice, diagnosis, or treatment regarding medical or mental health conditions. Although Emma McAdam is a licensed marriage and family therapist, the views expressed on this site or any related content should not be taken for medical or psychiatric advice. Always consult your physician before making any decisions related to your physical or mental health.In therapy I use a combination of Acceptance and Commitment Therapy, Systems Theory, positive psychology, and a bio-psycho-social approach to treating mental illness and other challenges we all face in life. The ideas from my videos are frequently adapted from multiple sources. Many of them come from Acceptance and Commitment Therapy, especially the work of Steven Hayes, Jason Luoma, and Russ Harris. The sections on stress and the mind-body connection derive from the work of Stephen Porges (the Polyvagal theory), Peter Levine (Somatic Experiencing) Francine Shapiro (EMDR), and Bessel Van Der Kolk. I also rely heavily on the work of the Arbinger institute for my overall understanding of our ability to choose our life's direction. And deeper than all of that, the Gospel of Jesus Christ orients my personal worldview and sense of security, peace, hope, and love churchofjesuschrist.org/comeuntochrist/believeIf you are in crisis, please contact the National Suicide Prevention Hotline at suicidepreventionlifeline.org or 1-800-273-TALK (8255) or your local emergency services.Copyright Therapy in a Nutshell, LLC
Repressed Memories, Dissociative Amnesia, PTSD, and the Memory Wars Therapy in a Nutshell 2022-12-01 | The idea of repressed memories goes all the way back to Freud, through the 90’s when therapists accidentally implanted people with false memories, through the courtrooms, and into today where the idea of repressed memories is still popular among lay people and controversial among therapists and researchers. So today you’ll learn three skills for better understanding lost memories, aka dissociative amnesia or repressed memories (or at least my opinion about it).The idea of repressed memories goes all the way back to Freud, one of his first patients, Anna O had all sorts of unexplained physical symptoms, when she began talking with her doctor about her life, previously forgotten memories of trauma came back and as she talked about them, her physical symptoms went away. Freud developed the concept of repression, that current symptoms are all related to something that happened in the past, that we repress the memories to protect ourselves, and that we must analyze our psyche in order to uncover it, integrate it and then be freed from it. So that’s where the whole process of psychoanalysis came from, the idea of patients laying on a couch, talking about their childhood. But this concept of repressed memories has become very controversial, because of the way memory works. Most people assume that memory is like a video, your memory records things as they actually happened and stores those memories away, permanently. But memory doesn’t work like that, memories are highly influenced by our biases and how we’re feeling during or after an event. Even Freud learned that many of the things that his patients “remembered” weren’t actual events. Memories can be altered, implanted, influenced, and straight up created under suggestion. Lot’s of laboratory experiments have demonstrated that our memories are terribly fickle. If you want to see for yourself how this can work, watch this YouTube video “Take This Test and Experience How False Memories Are Made”. youtube.com/watch?v=D5sk504Yc94After I filmed this video on repressed memories and dissociative amnesia, the NYT published a very relevant article and two strong opinions on it: nytimes.com/2022/09/27/opinion/recovered-memory-therapy-mental-health.htmlnytimes.com/2022/10/29/opinion/letters/mental-health.html0:00 - Intro: how to heal from trauma part 31:22 - Why repressed memories are controversial5:54 - How I approach repressed memories/dissociative amnesia as a therapist7:06 - Why we sometimes forget trauma9:19 - What you can do if you have repressed memoriesLooking 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: betterhelp.com/therapyinanutshellLearn more in one of my in-depth mental health courses: courses.therapyinanutshell.com/?utm_medium=YTDescription&utm_source=YouTubeSupport my mission on Patreon: patreon.com/therapyinanutshellSign up for my newsletter: https://www.therapyinanutshell.com?utm_medium=YTDescription&utm_source=YouTubeCheck out my favorite self-help books: kit.co/TherapyinaNutshell/best-self-help-booksCheck out my podcast, Therapy in a Nutshell: tinpodcast.podbean.comTherapy in a Nutshell and the information provided by Emma McAdam are solely intended for informational and entertainment purposes and are not a substitute for advice, diagnosis, or treatment regarding medical or mental health conditions. Although Emma McAdam is a licensed marriage and family therapist, the views expressed on this site or any related content should not be taken for medical or psychiatric advice. Always consult your physician before making any decisions related to your physical or mental health.In therapy I use a combination of Acceptance and Commitment Therapy, Systems Theory, positive psychology, and a bio-psycho-social approach to treating mental illness and other challenges we all face in life. The ideas from my videos are frequently adapted from multiple sources. Many of them come from Acceptance and Commitment Therapy, especially the work of Steven Hayes, Jason Luoma, and Russ Harris. The sections on stress and the mind-body connection derive from the work of Stephen Porges (the Polyvagal theory), Peter Levine (Somatic Experiencing) Francine Shapiro (EMDR), and Bessel Van Der Kolk. I also rely heavily on the work of the Arbinger institute for my overall understanding of our ability to choose our life's direction. And deeper than all of that, the Gospel of Jesus Christ orients my personal worldview and sense of security, peace, hope, and love churchofjesuschrist.org/comeuntochrist/believeIf you are in crisis, please contact the National Suicide Prevention Hotline at suicidepreventionlifeline.org or 1-800-273-TALK (8255) or your local emergency services.Copyright Therapy in a Nutshell, LLC
The Physical Symptoms of Grief Therapy in a Nutshell 2022-11-24 | Learn 9 Keys to Moving Through Grief in this online course by a grief expert: courses.therapyinanutshell.com/understanding-grief-loss-and-mourning-1/?utm_medium=YTDescription&utm_source=YouTube“Grief is unpredictable, and it will go wherever it finds an outlet. If it can’t be expressed emotionally, it may find expression in the body.” (136) Grief, like all emotions, isn’t just in your head; it shows up in your body in remarkable ways. But most people have never been taught what is common in the grieving process and how grief does show up in your body, and this can leave some people feeling stuck, spiraling through endless grief and pain. Grief has many physical symptoms. When you learn the physical symptoms of grief, you can be more equipped to address it and work through the process of grief and loss. In this video we’ll learn from grief expert Dr. Dorothy Holinger the author of The Anatomy of Grief, how grief shows up in the body and what we can do to work through it. Grief does not have a concrete number of stages of grief. But, when you learn about the physical symptoms you can gain more awareness of your body and be more accepting of those symptoms of grief and loss. I recently recorded an interview with Dorothy about how grief impacts the body, but unfortunately some of the video files got corrupted, so I’m summarizing our conversation here. The full length interview is on my podcast. tinpodcast.podbean.com/e/how-grief-shows-up-in-the-bodyI’m not going to pretend that grief is some easy thing that can or should be fixed, but there are some things you can do that can help your heart and body work through the suffering.00:00 Introduction01:03 All courses 40% off02:02 How grief impacts the brain02:46 How grief affects the heart03:56 Grief tears04:48 Decreased pleasure after a loss05:01 Loss of appetite after a loss and difficulty sleeping05:25 Weakened immune system while grieving05:40 Headaches and body aches during grieving05:56 Other somatic changes with grief07:05 When you're not allowed to mourn07:44 How to deal with griefLooking 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: betterhelp.com/therapyinanutshellLearn more in one of my in-depth mental health courses: courses.therapyinanutshell.com/?utm_medium=YTDescription&utm_source=YouTubeSupport my mission on Patreon: patreon.com/therapyinanutshellSign up for my newsletter: https://www.therapyinanutshell.com?utm_medium=YTDescription&utm_source=YouTubeCheck out my favorite self-help books: kit.co/TherapyinaNutshell/best-self-help-booksCheck out my podcast, Therapy in a Nutshell: tinpodcast.podbean.comTherapy in a Nutshell and the information provided by Emma McAdam are solely intended for informational and entertainment purposes and are not a substitute for advice, diagnosis, or treatment regarding medical or mental health conditions. Although Emma McAdam is a licensed marriage and family therapist, the views expressed on this site or any related content should not be taken for medical or psychiatric advice. Always consult your physician before making any decisions related to your physical or mental health.In therapy I use a combination of Acceptance and Commitment Therapy, Systems Theory, positive psychology, and a bio-psycho-social approach to treating mental illness and other challenges we all face in life. The ideas from my videos are frequently adapted from multiple sources. Many of them come from Acceptance and Commitment Therapy, especially the work of Steven Hayes, Jason Luoma, and Russ Harris. The sections on stress and the mind-body connection derive from the work of Stephen Porges (the Polyvagal theory), Peter Levine (Somatic Experiencing) Francine Shapiro (EMDR), and Bessel Van Der Kolk. I also rely heavily on the work of the Arbinger institute for my overall understanding of our ability to choose our life's direction. And deeper than all of that, the Gospel of Jesus Christ orients my personal worldview and sense of security, peace, hope, and love churchofjesuschrist.org/comeuntochrist/believeIf you are in crisis, please contact the National Suicide Prevention Hotline at suicidepreventionlifeline.org or 1-800-273-TALK (8255) or your local emergency services.Copyright Therapy in a Nutshell, LLC
So, Youre Having an Anxiety Attack (The Calm-Down Method for Stopping Anxiety Attacks) Therapy in a Nutshell 2022-11-17 | 0:00 Introduction0:28 How to stop an anxiety attackCheck out my free course, Grounding Skills for Anxiety, Stress, and PTSD, here: courses.therapyinanutshell.com/grounding-skills-for-anxiety-stress-and-ptsd/?utm_medium=YTDescription&utm_source=YouTubeLooking 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: betterhelp.com/therapyinanutshellLearn more in one of my in-depth mental health courses: courses.therapyinanutshell.com/?utm_medium=YTDescription&utm_source=YouTubeSupport my mission on Patreon: patreon.com/therapyinanutshellSign up for my newsletter: https://www.therapyinanutshell.com?utm_medium=YTDescription&utm_source=YouTubeCheck out my favorite self-help books: kit.co/TherapyinaNutshell/best-self-help-booksCheck out my podcast, Therapy in a Nutshell: tinpodcast.podbean.comTherapy in a Nutshell and the information provided by Emma McAdam are solely intended for informational and entertainment purposes and are not a substitute for advice, diagnosis, or treatment regarding medical or mental health conditions. Although Emma McAdam is a licensed marriage and family therapist, the views expressed on this site or any related content should not be taken for medical or psychiatric advice. Always consult your physician before making any decisions related to your physical or mental health.In therapy I use a combination of Acceptance and Commitment Therapy, Systems Theory, positive psychology, and a bio-psycho-social approach to treating mental illness and other challenges we all face in life. The ideas from my videos are frequently adapted from multiple sources. Many of them come from Acceptance and Commitment Therapy, especially the work of Steven Hayes, Jason Luoma, and Russ Harris. The sections on stress and the mind-body connection derive from the work of Stephen Porges (the Polyvagal theory), Peter Levine (Somatic Experiencing) Francine Shapiro (EMDR), and Bessel Van Der Kolk. I also rely heavily on the work of the Arbinger institute for my overall understanding of our ability to choose our life's direction. And deeper than all of that, the Gospel of Jesus Christ orients my personal worldview and sense of security, peace, hope, and love churchofjesuschrist.org/comeuntochrist/believeIf you are in crisis, please contact the National Suicide Prevention Hotline at suicidepreventionlifeline.org or 1-800-273-TALK (8255) or your local emergency services.Copyright Therapy in a Nutshell, LLC
Polyvagal Theory: The 3 States of Anxiety in the Nervous System Therapy in a Nutshell 2022-11-10 | 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: betterhelp.com/therapyinanutshellDo you ever feel hopeless, shut down, or walled off? Or do you get triggered and feel anxious, angry, or agitated? There are essentially 3 states of your nervous system: Ventral Vagal (Safe and social) Sympathetic (Fight or Flight) and Dorsal Vagal (Shut Down). Most people aren’t able to identify which state they’re in, and then they feel helpless to change. This is especially difficult for people with trauma, which includes about ⅓ of the population. When you have trauma, your nervous system can get stuck in a hypervigilant state or a frozen, numb state. And when you can identify the states of your nervous system, you can learn skills to spend more time in the safe and social state of your nervous system. You can retrain your nervous system to be healthier. One approach to learning how to feel safe in your body is the Polyvagal approach. It’s known as the science of feeling safe. The researchers and clinicians who developed polyvagal therapy have developed a system to help people learn to turn on that safe feeling in your body, so that you can feel more calm, have better relationships, and make better choices. In this video you’re going to learn the three states that your nervous system can be in according to polyvagal theory. This will help you learn to identify what state you’re in and then use self-regulatory skills to shift your nervous system to a state of safety. 0:00 Introduction to trauma in the nervous system2:18 What is polyvagal theory for treating trauma/childhood trauma?5:54 Ventral vagal state6:44 Sympathetic state8:30 Dorsal vagal state10:21 How to move up the ladder/somatic treatments for traumaLearn more in one of my in-depth mental health courses: courses.therapyinanutshell.com/?utm_medium=YTDescription&utm_source=YouTubeSupport my mission on Patreon: patreon.com/therapyinanutshellSign up for my newsletter: https://www.therapyinanutshell.com?utm_medium=YTDescription&utm_source=YouTubeCheck out my favorite self-help books: kit.co/TherapyinaNutshell/best-self-help-booksCheck out my podcast, Therapy in a Nutshell: tinpodcast.podbean.comTherapy in a Nutshell and the information provided by Emma McAdam are solely intended for informational and entertainment purposes and are not a substitute for advice, diagnosis, or treatment regarding medical or mental health conditions. Although Emma McAdam is a licensed marriage and family therapist, the views expressed on this site or any related content should not be taken for medical or psychiatric advice. Always consult your physician before making any decisions related to your physical or mental health.In therapy I use a combination of Acceptance and Commitment Therapy, Systems Theory, positive psychology, and a bio-psycho-social approach to treating mental illness and other challenges we all face in life. The ideas from my videos are frequently adapted from multiple sources. Many of them come from Acceptance and Commitment Therapy, especially the work of Steven Hayes, Jason Luoma, and Russ Harris. The sections on stress and the mind-body connection derive from the work of Stephen Porges (the Polyvagal theory), Peter Levine (Somatic Experiencing) Francine Shapiro (EMDR), and Bessel Van Der Kolk. I also rely heavily on the work of the Arbinger institute for my overall understanding of our ability to choose our life's direction. And deeper than all of that, the Gospel of Jesus Christ orients my personal worldview and sense of security, peace, hope, and love churchofjesuschrist.org/comeuntochrist/believeIf you are in crisis, please contact the National Suicide Prevention Hotline at suicidepreventionlifeline.org or 1-800-273-TALK (8255) or your local emergency services.Copyright Therapy in a Nutshell, LLC00:00 Introduction02:16 Polyvagal Theory03:57 The Vagus Nerve05:36 The Polyvagal Ladder Metaphor05:54 #1 Safe and Social - Ventral Vagal State06:44 #2 Fight or Flight - Parasympathetic State08:30 #3 Shutdown - Dorsal Vagal State - 10:21 Learning to Identify the three polyvagal states
How to Face Your Fears #shorts Therapy in a Nutshell 2022-11-09 | Learn more in one of my in-depth mental health courses: courses.therapyinanutshell.com/?utm_medium=YTDescription&utm_source=YouTubeSupport my mission on Patreon: patreon.com/therapyinanutshellSign up for my newsletter: https://www.therapyinanutshell.com?utm_medium=YTDescription&utm_source=YouTubeCheck out my favorite self-help books: kit.co/TherapyinaNutshell/best-self-help-booksCheck out my podcast, Therapy in a Nutshell: tinpodcast.podbean.comTherapy in a Nutshell and the information provided by Emma McAdam are solely intended for informational and entertainment purposes and are not a substitute for advice, diagnosis, or treatment regarding medical or mental health conditions. Although Emma McAdam is a licensed marriage and family therapist, the views expressed on this site or any related content should not be taken for medical or psychiatric advice. Always consult your physician before making any decisions related to your physical or mental health.In therapy I use a combination of Acceptance and Commitment Therapy, Systems Theory, positive psychology, and a bio-psycho-social approach to treating mental illness and other challenges we all face in life. The ideas from my videos are frequently adapted from multiple sources. Many of them come from Acceptance and Commitment Therapy, especially the work of Steven Hayes, Jason Luoma, and Russ Harris. The sections on stress and the mind-body connection derive from the work of Stephen Porges (the Polyvagal theory), Peter Levine (Somatic Experiencing) Francine Shapiro (EMDR), and Bessel Van Der Kolk. I also rely heavily on the work of the Arbinger institute for my overall understanding of our ability to choose our life's direction. And deeper than all of that, the Gospel of Jesus Christ orients my personal worldview and sense of security, peace, hope, and love churchofjesuschrist.org/comeuntochrist/believeIf you are in crisis, please contact the National Suicide Prevention Hotline at suicidepreventionlifeline.org or 1-800-273-TALK (8255) or your local emergency services.Copyright Therapy in a Nutshell, LLC
Anxiety can help you! #shorts Therapy in a Nutshell 2022-11-08 | Check out my courses at therapyinanutshell.com/linksLearn more in one of my in-depth mental health courses: courses.therapyinanutshell.com/?utm_medium=YTDescription&utm_source=YouTubeSupport my mission on Patreon: patreon.com/therapyinanutshellSign up for my newsletter: https://www.therapyinanutshell.com?utm_medium=YTDescription&utm_source=YouTubeCheck out my favorite self-help books: kit.co/TherapyinaNutshell/best-self-help-booksCheck out my podcast, Therapy in a Nutshell: tinpodcast.podbean.comTherapy in a Nutshell and the information provided by Emma McAdam are solely intended for informational and entertainment purposes and are not a substitute for advice, diagnosis, or treatment regarding medical or mental health conditions. Although Emma McAdam is a licensed marriage and family therapist, the views expressed on this site or any related content should not be taken for medical or psychiatric advice. Always consult your physician before making any decisions related to your physical or mental health.In therapy I use a combination of Acceptance and Commitment Therapy, Systems Theory, positive psychology, and a bio-psycho-social approach to treating mental illness and other challenges we all face in life. The ideas from my videos are frequently adapted from multiple sources. Many of them come from Acceptance and Commitment Therapy, especially the work of Steven Hayes, Jason Luoma, and Russ Harris. The sections on stress and the mind-body connection derive from the work of Stephen Porges (the Polyvagal theory), Peter Levine (Somatic Experiencing) Francine Shapiro (EMDR), and Bessel Van Der Kolk. I also rely heavily on the work of the Arbinger institute for my overall understanding of our ability to choose our life's direction. And deeper than all of that, the Gospel of Jesus Christ orients my personal worldview and sense of security, peace, hope, and love churchofjesuschrist.org/comeuntochrist/believeIf you are in crisis, please contact the National Suicide Prevention Hotline at suicidepreventionlifeline.org or 1-800-273-TALK (8255) or your local emergency services.Copyright Therapy in a Nutshell, LLC
6 Thinking Patterns that Make OCD and Anxiety Worse Therapy in a Nutshell 2022-11-03 | OCD is caused by a combination of factors: genetic and biological (what’s going on with our bodies, including inflammation, nutrition, stress, etc.), environmental (our experiences), and psychological (how we think). The way you think and act determines whether you feed or starve your OCD. In this video we’ll look at six types of thinking that feed OCD, they make it worse. And the reason we look at these is because when you can notice these thoughts, clarify that they aren’t helpful, and then replace them with something else, you actively decrease OCD symptoms. OK, so let’s explore six thinking patterns that make OCD worse and then we'll talk about what to do about it. 1. Inflated responsibility2. Thought fusion: believing that thinking it and doing it are the same thing3. Excessive concern with controlling one’s thoughts: “I shouldn’t ever think this…” 4. Overestimation of threat5. Intolerance of uncertainty6. Perfectionism: "I can't make a mistake"0:00 Introduction1:24 6 thinking patterns that make OCD worse7:02 6 things you can doLooking 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: betterhelp.com/therapyinanutshellLearn more in one of my in-depth mental health courses: courses.therapyinanutshell.com/?utm_medium=YTDescription&utm_source=YouTubeSupport my mission on Patreon: patreon.com/therapyinanutshellSign up for my newsletter: https://www.therapyinanutshell.com?utm_medium=YTDescription&utm_source=YouTubeCheck out my favorite self-help books: kit.co/TherapyinaNutshell/best-self-help-booksCheck out my podcast, Therapy in a Nutshell: tinpodcast.podbean.comTherapy in a Nutshell and the information provided by Emma McAdam are solely intended for informational and entertainment purposes and are not a substitute for advice, diagnosis, or treatment regarding medical or mental health conditions. Although Emma McAdam is a licensed marriage and family therapist, the views expressed on this site or any related content should not be taken for medical or psychiatric advice. Always consult your physician before making any decisions related to your physical or mental health.In therapy I use a combination of Acceptance and Commitment Therapy, Systems Theory, positive psychology, and a bio-psycho-social approach to treating mental illness and other challenges we all face in life. The ideas from my videos are frequently adapted from multiple sources. Many of them come from Acceptance and Commitment Therapy, especially the work of Steven Hayes, Jason Luoma, and Russ Harris. The sections on stress and the mind-body connection derive from the work of Stephen Porges (the Polyvagal theory), Peter Levine (Somatic Experiencing) Francine Shapiro (EMDR), and Bessel Van Der Kolk. I also rely heavily on the work of the Arbinger institute for my overall understanding of our ability to choose our life's direction. And deeper than all of that, the Gospel of Jesus Christ orients my personal worldview and sense of security, peace, hope, and love churchofjesuschrist.org/comeuntochrist/believeIf you are in crisis, please contact the National Suicide Prevention Hotline at suicidepreventionlifeline.org or 1-800-273-TALK (8255) or your local emergency services.Copyright Therapy in a Nutshell, LLC
3 Subconscious Reasons Why You Worry and How to Stop Worrying Therapy in a Nutshell 2022-10-27 | Learn how to stop worrying with the online course Worry Free, taught by Nick Wignall- courses.therapyinanutshell.com/WorryFreeWorry isn’t something that happens to you, it’s actually something that you do, that you subconsciously choose to do, because it serves a function- your brain rewards you for it. And then it becomes a habit. If you want to learn how to worry less, you need to understand why your brain likes to worry, because that will free you to find a replacement for that habitual type of thinking. So in this video you’ll learn the 3 subconscious benefits you get from worry, and how to retrain your brain to worry less. First off, I have to credit Dr. Martin Rossman, he’s the author of “The Worry Solution” and he’s an expert in mind/body medicine. This video is basically a concise excerpt from his longer, excellent youtube video “How your Brain can turn anxiety into calmness”. youtube.com/watch?v=KYJdekjiAogHis book, The Worry Solution: thehealingmind.org/products/the-worry-solution-using-breakthrough-brain-science-to-turn-stress-and-anxiety-into-confidence-and-happiness?_pos=7&_sid=7e59cc40d&_ss=rOK, so worry serves at least 3 functions. But real quick, let’s define worry:Worry is a form of thinking, cognition, it’s imagining future outcomes, usually the bad ones. It’s considering all the things that could possibly go wrong. Stress is the physiological response, it’s what happens in your body when you are physically threatened- like a huge dog jumps out to attack you, your adrenaline surges, your heart rate and breathing increase, your blood pressure goes up. While worry happens in your mind, stress is what happens in your body. And it doesn’t just respond to physical threats, you can have a physical response to being rejected by your peers or getting an angry email from your boss.Anxiety- Is the emotional response, it happens in the limbic system in your brain. I consider it a combination of thoughts and physical reactions, but it basically creates a strong motivation to avoid a threat. If you’re anxious around heights, it makes you back away from the cliff edge. If you’re anxious about an upcoming test, you try to avoid that anxiety by either studying harder or procrastinating. 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: betterhelp.com/therapyinanutshellLearn more in one of my in-depth mental health courses: courses.therapyinanutshell.com/?utm_medium=YTDescription&utm_source=YouTubeSupport my mission on Patreon: patreon.com/therapyinanutshellSign up for my newsletter: https://www.therapyinanutshell.com?utm_medium=YTDescription&utm_source=YouTubeCheck out my favorite self-help books: kit.co/TherapyinaNutshell/best-self-help-booksCheck out my podcast, Therapy in a Nutshell: tinpodcast.podbean.comTherapy in a Nutshell and the information provided by Emma McAdam are solely intended for informational and entertainment purposes and are not a substitute for advice, diagnosis, or treatment regarding medical or mental health conditions. Although Emma McAdam is a licensed marriage and family therapist, the views expressed on this site or any related content should not be taken for medical or psychiatric advice. Always consult your physician before making any decisions related to your physical or mental health.In therapy I use a combination of Acceptance and Commitment Therapy, Systems Theory, positive psychology, and a bio-psycho-social approach to treating mental illness and other challenges we all face in life. The ideas from my videos are frequently adapted from multiple sources. Many of them come from Acceptance and Commitment Therapy, especially the work of Steven Hayes, Jason Luoma, and Russ Harris. The sections on stress and the mind-body connection derive from the work of Stephen Porges (the Polyvagal theory), Peter Levine (Somatic Experiencing) Francine Shapiro (EMDR), and Bessel Van Der Kolk. I also rely heavily on the work of the Arbinger institute for my overall understanding of our ability to choose our life's direction. And deeper than all of that, the Gospel of Jesus Christ orients my personal worldview and sense of security, peace, hope, and love churchofjesuschrist.org/comeuntochrist/believeIf you are in crisis, please contact the National Suicide Prevention Hotline at suicidepreventionlifeline.org or 1-800-273-TALK (8255) or your local emergency services.Copyright Therapy in a Nutshell, LLC
Nervous system dysregulation #shorts Therapy in a Nutshell 2022-10-25 | A healthy nervous system helps with anxiety, stress and trauma in life. How regulated is your nervous system? But your nervous system can get stuck in activated state or shutdown state. Learn more in one of my in-depth mental health courses: courses.therapyinanutshell.com/?utm_medium=YTDescription&utm_source=YouTubeSupport my mission on Patreon: patreon.com/therapyinanutshellSign up for my newsletter: https://www.therapyinanutshell.com?utm_medium=YTDescription&utm_source=YouTubeCheck out my favorite self-help books: kit.co/TherapyinaNutshell/best-self-help-booksCheck out my podcast, Therapy in a Nutshell: tinpodcast.podbean.comTherapy in a Nutshell and the information provided by Emma McAdam are solely intended for informational and entertainment purposes and are not a substitute for advice, diagnosis, or treatment regarding medical or mental health conditions. Although Emma McAdam is a licensed marriage and family therapist, the views expressed on this site or any related content should not be taken for medical or psychiatric advice. Always consult your physician before making any decisions related to your physical or mental health.In therapy I use a combination of Acceptance and Commitment Therapy, Systems Theory, positive psychology, and a bio-psycho-social approach to treating mental illness and other challenges we all face in life. The ideas from my videos are frequently adapted from multiple sources. Many of them come from Acceptance and Commitment Therapy, especially the work of Steven Hayes, Jason Luoma, and Russ Harris. The sections on stress and the mind-body connection derive from the work of Stephen Porges (the Polyvagal theory), Peter Levine (Somatic Experiencing) Francine Shapiro (EMDR), and Bessel Van Der Kolk. I also rely heavily on the work of the Arbinger institute for my overall understanding of our ability to choose our life's direction. And deeper than all of that, the Gospel of Jesus Christ orients my personal worldview and sense of security, peace, hope, and love churchofjesuschrist.org/comeuntochrist/believeIf you are in crisis, please contact the National Suicide Prevention Hotline at suicidepreventionlifeline.org or 1-800-273-TALK (8255) or your local emergency services.Copyright Therapy in a Nutshell, LLC
How you make Social Anxiety worse - Post-Event Rumination #shorts Therapy in a Nutshell 2022-10-22 | Social anxiety is pretty awful but you can learn the skills to manage it -check out my longer video here: youtu.be/UWTzVuXQ6-kLooking 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: betterhelp.com/therapyinanutshellYou know the feeling, you come out of a work meeting or a hangout with friends and start thinking “Why did I say that? I should have responded this way! I am such an idiot! What did he mean when he said…?” Or you think “I was the most awkward person at the party!” Or “I overshared, way too much personal information” or you worry “Did I hurt someone’s feelings!?” This type of overthinking can be a symptom of social anxiety disorder, it can also just be a symptom of anxiety in general. But when you overanalyze your personal relationships to the point that you are afraid of an emotional connection with another person you’re essentially slipping into a mental rut called Rumination. It’s really common and there’s a lot you can do about it. In this video we’re going to learn 4 ways to stop overthinking every social situation.1. Learn to notice your cognitive distortions about social situations and social anxiety2. People aren't nearly as obsessed with you as you are with yourself, social anxiety lies to you3. Catch yourself when you catastrophize about social situations4. Social anxiety is fueled by underlying beliefs like: I must be perfect to be acceptedI must never make anyone else uncomfortableI must never make a mistake in front of another person I must never be weirdYou can learn to combat social anxiety by learning to challenge your thoughts. Learn more in one of my in-depth mental health courses: courses.therapyinanutshell.com/?utm_medium=YTDescription&utm_source=YouTubeSupport my mission on Patreon: patreon.com/therapyinanutshellSign up for my newsletter: https://www.therapyinanutshell.com?utm_medium=YTDescription&utm_source=YouTubeCheck out my favorite self-help books: kit.co/TherapyinaNutshell/best-self-help-booksCheck out my podcast, Therapy in a Nutshell: tinpodcast.podbean.comTherapy in a Nutshell and the information provided by Emma McAdam are solely intended for informational and entertainment purposes and are not a substitute for advice, diagnosis, or treatment regarding medical or mental health conditions. Although Emma McAdam is a licensed marriage and family therapist, the views expressed on this site or any related content should not be taken for medical or psychiatric advice. Always consult your physician before making any decisions related to your physical or mental health.In therapy I use a combination of Acceptance and Commitment Therapy, Systems Theory, positive psychology, and a bio-psycho-social approach to treating mental illness and other challenges we all face in life. The ideas from my videos are frequently adapted from multiple sources. Many of them come from Acceptance and Commitment Therapy, especially the work of Steven Hayes, Jason Luoma, and Russ Harris. The sections on stress and the mind-body connection derive from the work of Stephen Porges (the Polyvagal theory), Peter Levine (Somatic Experiencing) Francine Shapiro (EMDR), and Bessel Van Der Kolk. I also rely heavily on the work of the Arbinger institute for my overall understanding of our ability to choose our life's direction. And deeper than all of that, the Gospel of Jesus Christ orients my personal worldview and sense of security, peace, hope, and love churchofjesuschrist.org/comeuntochrist/believeIf you are in crisis, please contact the National Suicide Prevention Hotline at suicidepreventionlifeline.org or 1-800-273-TALK (8255) or your local emergency services.Copyright Therapy in a Nutshell, LLC
Why is nobody talking about postpartum anxiety?!? #shorts Therapy in a Nutshell 2022-10-21 | Learn more in one of my in-depth mental health courses: courses.therapyinanutshell.com/?utm_medium=YTDescription&utm_source=YouTubeSupport my mission on Patreon: patreon.com/therapyinanutshellSign up for my newsletter: https://www.therapyinanutshell.com?utm_medium=YTDescription&utm_source=YouTubeCheck out my favorite self-help books: kit.co/TherapyinaNutshell/best-self-help-booksCheck out my podcast, Therapy in a Nutshell: tinpodcast.podbean.comTherapy in a Nutshell and the information provided by Emma McAdam are solely intended for informational and entertainment purposes and are not a substitute for advice, diagnosis, or treatment regarding medical or mental health conditions. Although Emma McAdam is a licensed marriage and family therapist, the views expressed on this site or any related content should not be taken for medical or psychiatric advice. Always consult your physician before making any decisions related to your physical or mental health.In therapy I use a combination of Acceptance and Commitment Therapy, Systems Theory, positive psychology, and a bio-psycho-social approach to treating mental illness and other challenges we all face in life. The ideas from my videos are frequently adapted from multiple sources. Many of them come from Acceptance and Commitment Therapy, especially the work of Steven Hayes, Jason Luoma, and Russ Harris. The sections on stress and the mind-body connection derive from the work of Stephen Porges (the Polyvagal theory), Peter Levine (Somatic Experiencing) Francine Shapiro (EMDR), and Bessel Van Der Kolk. I also rely heavily on the work of the Arbinger institute for my overall understanding of our ability to choose our life's direction. And deeper than all of that, the Gospel of Jesus Christ orients my personal worldview and sense of security, peace, hope, and love churchofjesuschrist.org/comeuntochrist/believeIf you are in crisis, please contact the National Suicide Prevention Hotline at suicidepreventionlifeline.org or 1-800-273-TALK (8255) or your local emergency services.Copyright Therapy in a Nutshell, LLC
The 9 Causes of Depression (According to Johann Hari) (Lost Connections Part 2) Therapy in a Nutshell 2022-10-20 | 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: betterhelp.com/therapyinanutshellWhat Causes Depression? What if depression isn’t just some brain defect or chemical imbalance, but a message to you that something’s not right in your environment or your life? What if depression isn’t simply broken neurons firing with depleted serotonin, but an actual signal that there’s something that needs to be fixed? That’s the hypothesis behind Johan Hari’s bestselling book “Lost connections” and in my opinion, there’s an element of truth to it. In my last video I discussed how Johan Hari, in his book lost connections, demolishes the overly simplistic idea that depression is just caused by a chemical imbalance. And I discuss how the causes of depression are actually quite a bit more complicated than both the messaging that the pharmaceutical companies were selling, and also the message that Johan was putting out. But that being said, he does an excellent job addressing one side of the common 3 sided approach to depression that most mental health providers adhere to- the bio-psycho-social approach. Meaning that depression and most mental health concerns are a combination of biological, psychological, and social factors. This approach is pretty well research backed, and Johan does a great job explaining the social factors that contribute to depression. OK, so now we’re 70 pages into the book and Johann begins to address what he calls the true causes of depression, the environmental causes of depression. He says The Myth of the Chemical imbalance is comforting, but it’s also causes despair- because it convinces us that our pain is meaningless, that it’s simply a chemical defect in our brain and there’s no logical reason it exists- but that the only logical solution is antidepressant medication, and coping. But he asks the question, what if our pain makes sense? What if pain has meaning? He says your pain does make sense. Pain and depression serve a function, to message you about something not being right in the world. Learn more in one of my in-depth mental health courses: courses.therapyinanutshell.com/?utm_medium=YTDescription&utm_source=YouTubeSupport my mission on Patreon: patreon.com/therapyinanutshellSign up for my newsletter: https://www.therapyinanutshell.com?utm_medium=YTDescription&utm_source=YouTubeCheck out my favorite self-help books: kit.co/TherapyinaNutshell/best-self-help-booksCheck out my podcast, Therapy in a Nutshell: tinpodcast.podbean.comTherapy in a Nutshell and the information provided by Emma McAdam are solely intended for informational and entertainment purposes and are not a substitute for advice, diagnosis, or treatment regarding medical or mental health conditions. Although Emma McAdam is a licensed marriage and family therapist, the views expressed on this site or any related content should not be taken for medical or psychiatric advice. Always consult your physician before making any decisions related to your physical or mental health.In therapy I use a combination of Acceptance and Commitment Therapy, Systems Theory, positive psychology, and a bio-psycho-social approach to treating mental illness and other challenges we all face in life. The ideas from my videos are frequently adapted from multiple sources. Many of them come from Acceptance and Commitment Therapy, especially the work of Steven Hayes, Jason Luoma, and Russ Harris. The sections on stress and the mind-body connection derive from the work of Stephen Porges (the Polyvagal theory), Peter Levine (Somatic Experiencing) Francine Shapiro (EMDR), and Bessel Van Der Kolk. I also rely heavily on the work of the Arbinger institute for my overall understanding of our ability to choose our life's direction. And deeper than all of that, the Gospel of Jesus Christ orients my personal worldview and sense of security, peace, hope, and love churchofjesuschrist.org/comeuntochrist/believeIf you are in crisis, please contact the National Suicide Prevention Hotline at suicidepreventionlifeline.org or 1-800-273-TALK (8255) or your local emergency services.Copyright Therapy in a Nutshell, LLC
The Myth of the Chemical Imbalance: What Causes Depression? Lost Connections Summary Part 1 Therapy in a Nutshell 2022-10-12 | A chemical imbalance is not “The Cause” of depression. We have been systematically misinformed about what depression and anxiety are”. This is the main idea behind Johann Hari’s bestselling book Lost Connections.I recently finished it, and even though I didn’t completely agree with his conclusion, I thoroughly enjoyed his detailed, evidence-based tear-down of the overly-simplistic idea that "chemical imbalance causes depression". What if the causes of depression are much more complicated than we thought? What if it’s not a chemical imbalance, but a combination of factors, especially what’s going on around us? And inside us. For some people who have a limited understanding of the causes of depression, moving away from the simple chemical imbalance theory sounds like heresy, but before recording this video I shared the script with 3 professionals I trust, a Doctor, a psychiatric nurse practitioner, and a psychiatrist, and all three of them said “Isn’t this basically the Bio-Psycho-Social Model?”. The bio-psycho-social model is a well understood and commonly accepted approach to mental health that conceptualizes the causes of mental illness as being an interplay of Biology, psychology (how you think) and society (your experiences, your environment). But I’m making this video because many members of the public have never heard 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 now for 10% off your first month: betterhelp.com/therapyinanutshellLearn more in one of my in-depth mental health courses: courses.therapyinanutshell.com/?utm_medium=YTDescription&utm_source=YouTubeSupport my mission on Patreon: patreon.com/therapyinanutshellSign up for my newsletter: https://www.therapyinanutshell.com?utm_medium=YTDescription&utm_source=YouTubeCheck out my favorite self-help books: kit.co/TherapyinaNutshell/best-self-help-booksCheck out my podcast, Therapy in a Nutshell: tinpodcast.podbean.comTherapy in a Nutshell and the information provided by Emma McAdam are solely intended for informational and entertainment purposes and are not a substitute for advice, diagnosis, or treatment regarding medical or mental health conditions. Although Emma McAdam is a licensed marriage and family therapist, the views expressed on this site or any related content should not be taken for medical or psychiatric advice. Always consult your physician before making any decisions related to your physical or mental health.In therapy I use a combination of Acceptance and Commitment Therapy, Systems Theory, positive psychology, and a bio-psycho-social approach to treating mental illness and other challenges we all face in life. The ideas from my videos are frequently adapted from multiple sources. Many of them come from Acceptance and Commitment Therapy, especially the work of Steven Hayes, Jason Luoma, and Russ Harris. The sections on stress and the mind-body connection derive from the work of Stephen Porges (the Polyvagal theory), Peter Levine (Somatic Experiencing) Francine Shapiro (EMDR), and Bessel Van Der Kolk. I also rely heavily on the work of the Arbinger institute for my overall understanding of our ability to choose our life's direction. And deeper than all of that, the Gospel of Jesus Christ orients my personal worldview and sense of security, peace, hope, and love churchofjesuschrist.org/comeuntochrist/believeIf you are in crisis, please contact the National Suicide Prevention Hotline at suicidepreventionlifeline.org or 1-800-273-TALK (8255) or your local emergency services.Copyright Therapy in a Nutshell, LLC
4 Ways to Heal From Your Past (Traumatic Memories Part 2) Therapy in a Nutshell 2022-10-06 | Here’s the thing about trauma: even though the event happened in the past, we work with trauma in the present moment. It causes pain in the present moment, it changes your nervous system in the present moment. The hurt isn’t just “in the past” it’s right here, in your body and emotions right now. In the last video we talked about 4 ways traumatic memories differ from regular memories. In this video we’ll cover 4 ways you can work with those memories in the present moment so they don’t bother you so much. When traumatic memories are integrated and consolidated, real healing can happen. This might look like someone being able to say “This terrible thing happened, but right now, I am safe”. And when they remember the event, they can calm their mind and body in the present moment. The memory becomes a memory instead of a flashback where they re-experience a terrible event as if it’s happening again. As we talked about in the last video traumatic memories differ from regular memories in 4 ways:They don’t naturally soften over time, they stay intense and vividTraumatic memories are often sensory- it FEELS like the event in sights, sounds, smells. The passage of time is distorted-it feels like you’re living it over again in the presentThey are often fragmented, they don’t follow a sequential order, some information may be missing or blockedLooking 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: betterhelp.com/therapyinanutshellLearn more in one of my in-depth mental health courses: courses.therapyinanutshell.com/?utm_medium=YTDescription&utm_source=YouTubeSupport my mission on Patreon: patreon.com/therapyinanutshellSign up for my newsletter: https://www.therapyinanutshell.com?utm_medium=YTDescription&utm_source=YouTubeCheck out my favorite self-help books: kit.co/TherapyinaNutshell/best-self-help-booksCheck out my podcast, Therapy in a Nutshell: tinpodcast.podbean.comTherapy in a Nutshell and the information provided by Emma McAdam are solely intended for informational and entertainment purposes and are not a substitute for advice, diagnosis, or treatment regarding medical or mental health conditions. Although Emma McAdam is a licensed marriage and family therapist, the views expressed on this site or any related content should not be taken for medical or psychiatric advice. Always consult your physician before making any decisions related to your physical or mental health.In therapy I use a combination of Acceptance and Commitment Therapy, Systems Theory, positive psychology, and a bio-psycho-social approach to treating mental illness and other challenges we all face in life. The ideas from my videos are frequently adapted from multiple sources. Many of them come from Acceptance and Commitment Therapy, especially the work of Steven Hayes, Jason Luoma, and Russ Harris. The sections on stress and the mind-body connection derive from the work of Stephen Porges (the Polyvagal theory), Peter Levine (Somatic Experiencing) Francine Shapiro (EMDR), and Bessel Van Der Kolk. I also rely heavily on the work of the Arbinger institute for my overall understanding of our ability to choose our life's direction. And deeper than all of that, the Gospel of Jesus Christ orients my personal worldview and sense of security, peace, hope, and love churchofjesuschrist.org/comeuntochrist/believeIf you are in crisis, please contact the National Suicide Prevention Hotline at suicidepreventionlifeline.org or 1-800-273-TALK (8255) or your local emergency services.Copyright Therapy in a Nutshell, LLC
