53 episodes

Therapy in a Nutshell
Mental Health Skills in concise packages

Therapy in a Nutshell tinpodcast

    • Health & Fitness

Therapy in a Nutshell
Mental Health Skills in concise packages

    25 Coping Skills to get through a Crisis, Anxiety or Depression

    25 Coping Skills to get through a Crisis, Anxiety or Depression

    Coping Skills for Anxiety. Click here to get 50% off your BlendJet 2 and use my code, TherapyInaNutshell12, for an extra 12% off!
     
    Coping skills can be really important for Anxiety. They often soothe or comfort us, and help us to calm down and make better choices. However, coping skills do nothing to solve our problems in the long term, and some of them, if used exclusively, can be harmful. Coping skills help us take a break from our discomfort, but also from our life purpose. So that’s why I get a little bugged when I hear that the only skill someone is learning in therapy is how to cope. Use coping skills to get through a crisis, to get calm, and then come back, and resolve the problem is the best long-term practice. This ability to pause before choosing an action is an essential skill of emotionally resilient people.
     
    Looking for Affordable Online Counseling? My sponsor BetterHelp connects you to a licensed professional for $65/week. Try it now for 10% off https://betterhelp.com/therapyinanutshell
     
    Learn more in one of my in-depth mental health courses: https://courses.therapynutshell.com/
     
    Support my mission on Patreon: https://www.patreon.com/therapyinanutshell
     
    Sign up for my newsletter: https://www.therapynutshell.com
     
    Check out my favorite self-help books: https://kit.co/TherapyinaNutshell/best-self-help-books
     
    Therapy in a Nutshell, and the information provided by Emma McAdam, is solely intended for informational and entertainment purposes and is 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 direction. And deeper than all of that, the Gospel of Jesus Christ orients my personal worldview, sense of security, peace, hope and love. https://www.churchofjesuschrist.org/comeuntochrist/believe If you are in crisis please contact the National Suicide Prevention Hotline at: https://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.io Images from Freepik.com (premium license), Pixabay, or Wikimedia commons

    • 8 min
    How to Turn off the Fear Response: Create a Sense of Safety Turn off Fight Flight Freeze Response

    How to Turn off the Fear Response: Create a Sense of Safety Turn off Fight Flight Freeze Response

    "How to Turn Off the Fear Response" is sponsored by Carvana. Find out how much your car is worth, get your free quote in 2 minutes at https://getcarvana.com/TherapyinaNutshell
     
    In this video you’re going to learn to recognize the lie of “perceived danger” that can trigger the body’s fear response when you are actually safe. You’re going to learn how to soothe your nervous system, and I’m going to show you some really practical activities that you can do to feel safe, when you are safe, even when your mind lies and tells you you’re not. When we believe we are in danger-our body and mind create the fear response, the same physical anxiety reaction as if we were in actual physical danger. This is the Fear Response aka the Fight, flight, Freeze response. This keeps us stuck in FFF response (NS hyperarousal) How we think about things, how we interpret our situation creates a sense of calm or of stress depending on how we think. In this video you're going to learn 4 skills to turn off the fear response, aka the fight flight freeze response, and restore a sense of calm in your body and mind.
     
    Looking for Affordable Online Counseling? My sponsor BetterHelp connects you to a licensed professional for $65/week. Try it now for 10% off https://betterhelp.com/therapyinanutshell
     
    Learn more in one of my in-depth mental health courses: https://courses.therapynutshell.com/
     
    Support my mission on Patreon: https://www.patreon.com/therapyinanutshell
     
    Sign up for my newsletter: https://www.therapynutshell.com
     
    Check out my favorite self-help books: https://kit.co/TherapyinaNutshell/best-self-help-books
     
    Therapy in a Nutshell, and the information provided by Emma McAdam, is solely intended for informational and entertainment purposes and is 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.
     
    About Me: 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 direction. And deeper than all of that, the Gospel of Jesus Christ orients my personal worldview, sense of security, peace, hope and love. https://www.churchofjesuschrist.org/comeuntochrist/believe If you are in crisis please contact the National Suicide Prevention Hotline at: https://suicidepreventionlifeline.org/ or 1-800-273-TALK (8255), or your local emergency services. Copyright Therapy in a Nutshell, LLC

    • 16 min
    Parasympathetic Nervous System - Calming Anxiety with your Body’s built in Anti-Anxiety Response

    Parasympathetic Nervous System - Calming Anxiety with your Body’s built in Anti-Anxiety Response

    You can learn to turn on the Parasympathetic Nervous System and calm anxiety by doing these simple body-based skills. Anxiety, PTSD, Trauma and other intense emotions are rooted in the nervous system, specifically the sympathetic response, but our body has a built in natural ability to calm anxiety by turning on the Parasympathetic Nervous System. In this video you'll learn 4 more ways to turn on that Parasympathetic response in a few minutes a day.
     
    This video was sponsored by Take2 Minutes. Take2Minutes.org is a free service that sends you uplifting text messages each day and will also prompt you to do the 3 Good Things activity. You can find them by texting “join” to (717) 674-2779 In the U.S. or (778) 400-0444 In Canada. Or by visiting take2minutes.org Looking for Affordable Online Counseling?
     
    My sponsor BetterHelp connects you to a licensed professional for $65/week. Try it now for 10% off https://betterhelp.com/therapyinanutshell
     
    Learn more in one of my in-depth mental health courses: https://courses.therapynutshell.com/
     
    Support my mission on Patreon: https://www.patreon.com/therapyinanutshell
     
    Sign up for my newsletter: https://www.therapynutshell.com
     
    Check out my favorite self-help books: https://kit.co/TherapyinaNutshell/best-self-help-books 
     
    Therapy in a Nutshell, LLC and the information provided by Emma McAdam, is solely intended for informational and entertainment purposes and is 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.
     
    About Me I’m Emma McAdam, I’m a licensed Marriage and Family Therapist, I have worked in various settings of change and growth since 2004. My experience includes Juvenile Corrections, Adventure Therapy programs, Wilderness Therapy programs, an Eating Disorder Treatment Center, a Residential Treatment Center, and I currently work in an Outpatient Therapy Clinic. 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 direction. And deeper than all of that, the Gospel of Jesus Christ orients my personal worldview, sense of security, peace, hope and love. https://www.churchofjesuschrist.org/comeuntochrist/believe If you are in crisis please contact the National Suicide Prevention Hotline at: https://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.io Images from Freepik.com (premium license), Pixabay, or Wikimedia commons

    • 16 min
    How to Release Emotions Trapped in Your Body 10/30 How to Process Emotions Like Trauma and Anxiety

    How to Release Emotions Trapped in Your Body 10/30 How to Process Emotions Like Trauma and Anxiety

    Trauma, Anxiety, and Other Emotions can get trapped in your body- essentially emotions can get stored in your autonomic nervous system response. Your Nervous system has two responses- the sympathetic response and the parasympathetic response, both serve an important funciton in helping you process through intense emotions like trauma and anxiety, but when we interfere with our natural ability to calm down, those emotions can get trapped in the body. So it's important to learn how to Release emotions trapped in your body and to heal stress, anxiety and trauma through the body.
     
    Looking for Affordable Online Counseling? My sponsor BetterHelp connects you to a licensed professional for $65/week. Try it now for 10% off https://betterhelp.com/therapyinanutshell
     
    Learn more in one of my in-depth mental health courses: https://courses.therapynutshell.com/
     
    Support my mission on Patreon: https://www.patreon.com/therapyinanutshell
     
    Sign up for my newsletter: https://www.therapynutshell.com
     
    Check out my favorite self-help books: https://kit.co/TherapyinaNutshell/best-self-help-books
     
    Check out my Podcast: Therapy in a Nutshell: https://tinpodcast.podbean.com/ Therapy in a Nutshell, LLC and the information provided by Emma McAdam, is solely intended for informational and entertainment purposes and is 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.
     
    About Me I’m Emma McAdam, I’m a licensed Marriage and Family Therapist, I have worked in various settings of change and growth since 2004. My experience includes Juvenile Corrections, Adventure Therapy programs, Wilderness Therapy programs, an Eating Disorder Treatment Center, a Residential Treatment Center, and I currently work in an Outpatient Therapy Clinic. 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 direction. And deeper than all of that, the Gospel of Jesus Christ orients my personal worldview, sense of security, peace, hope and love. https://www.churchofjesuschrist.org/comeuntochrist/believe If you are in crisis please contact the National Suicide Prevention Hotline at: https://suicidepreventionlifeline.org/ or 1-800-273-TALK (8255), or your local emergency services. Copyright Therapy in a Nutshell, LLC

    • 15 min
    How Anxiety Affects the Brain 9/30 How to Recognize and Turn off the Fight Flight Freeze Response

    How Anxiety Affects the Brain 9/30 How to Recognize and Turn off the Fight Flight Freeze Response

    Learn how anxiety affects your brain. This video was sponsored by Skillshare. The first 1000 people to use the link will get a free trial of Skillshare Premium Membership: https://skl.sh/therapyinanutshell04211
     
    How does anxiety impact the biology of your brain? When your deep brain perceives a threat it turns on the anxiety response. Anxiety turns down your ability to think and goes into a protective reactive mode called the Fight Flight Freeze Response. This is a huge part of anxiety, the physical reaction that your brain and body has, and it makes it hard to solve problems and control our behaviors. When you learn to identify the Fight Flight Freeze Response, you can learn techniques to calm yourself down, get thinking again and respond differently. Many people don’t know that the way their brain and body responds to stress or anxiety is really a reaction intended to keep us safe from danger. Your brain has many different responses to emotions, but in this section we are mostly going to focus on the fear and anxiety response, because that’s the one that often leads to the worst reactivity on our part. We freeze, we get anxious, we feel hopeless, we get angry; all of this stems from the fear reaction in your brain. Understanding how anxiety affects your brain can help you learn how to stop reacting to emotions, stop doing stupid stuff that you regret later, and live a happier life where your actions line up with who you want to be.
     
    Looking for Affordable Online Counseling? My sponsor BetterHelp connects you to a licensed professional for $65/week. Try it now for 10% off https://betterhelp.com/therapyinanutshell
     
    Learn more in one of my in-depth mental health courses: https://courses.therapynutshell.com/
     
    Support my mission on Patreon: https://www.patreon.com/therapyinanutshell
     
    Sign up for my newsletter: https://www.therapynutshell.com
     
    Check out my favorite self-help books: https://kit.co/TherapyinaNutshell/best-self-help-books
     
    Check out my Podcast: Therapy in a Nutshell: https://tinpodcast.podbean.com/
     
    Therapy in a Nutshell, LLC and the information provided by Emma McAdam, is solely intended for informational and entertainment purposes and is 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.
     
    About Me I’m Emma McAdam, I’m a licensed Marriage and Family Therapist, I have worked in various settings of change and growth since 2004. My experience includes Juvenile Corrections, Adventure Therapy programs, Wilderness Therapy programs, an Eating Disorder Treatment Center, a Residential Treatment Center, and I currently work in an Outpatient Therapy Clinic. 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 direction. And deeper than all of that, the Gospel of Jesus Christ orients my personal worldview, sense of security, peace, hope and love. https://www.churchofjesuschrist.org/comeuntochrist/believe
     
    If you

    • 16 min
    The Mind Body connection with Emotions 8/30 How to Process your Emotions Mind-Body Connection

    The Mind Body connection with Emotions 8/30 How to Process your Emotions Mind-Body Connection

    Our emotions are stored not only in our brain, but in our bodily response. When we have a strong emotion, our body has a physical reaction. Emotions can seem trapped in our body when we have a chronic stress response, or other hurts. In this section you’re going to learn how to improve your mental health by working with emotions in the body. To get started-body work like Exercise, Sleep, and Nutrition are essential to processing through emotions.
     
    This Video is sponsored by Manta Sleep- Get 10% off their amazingly soft eye mask now with the code NUTSHELL10 https://bit.ly/3dXSFeJ​
     
    Looking for Affordable Online Counseling? My sponsor BetterHelp connects you to a licensed professional for $65/week. Try it now for 10% off https://betterhelp.com/therapyinanuts...​
     
    Learn more in one of my in-depth mental health courses: https://courses.therapynutshell.com/​
     
    Support my mission on Patreon: https://www.patreon.com/therapyinanut...​
     
    Sign up for my newsletter: https://www.therapynutshell.com​
     
    Check out my favorite self-help books: https://kit.co/TherapyinaNutshell/bes...​
     
    Therapy in a Nutshell, LLC and the information provided by Emma McAdam, is solely intended for informational and entertainment purposes and is 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. About Me I’m Emma McAdam, I’m a licensed Marriage and Family Therapist, I have worked in various settings of change and growth since 2004. My experience includes Juvenile Corrections, Adventure Therapy programs, Wilderness Therapy programs, an Eating Disorder Treatment Center, a Residential Treatment Center, and I currently work in an Outpatient Therapy Clinic. 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 direction. And deeper than all of that, the Gospel of Jesus Christ orients my personal worldview, sense of security, peace, hope and love. https://www.churchofjesuschrist.org/c...​ If you are in crisis please contact the National Suicide Prevention Hotline at: https://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.io Images from Freepik.com (premium license), Pixabay, or Wikimedia commons



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