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Therapy in a Nutshell

ByTherapy in a Nutshell -Emma McAdam
236 episodes

Podcast Summary

I’m Emma McAdam, a Licensed Marriage and Family Therapist and my mission is to make mental health resources more easy to access. I take therapy skills and psychological research and condense them down into bite-sized nuggets of help. I’m here to spread the message that while mental illness is real, it’s common, it’s debilitating, it’s also treatable. There are dozens of research-backed approaches to treating depression, anxiety, and other mental illness. Change, growth, and healing are possible. Please keep courage! Try one little thing every day to improve your life and health and things can get so much better! 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. Therapy in a Nutshell and it’s logo are Registered Trademarks of Therapy in a Nutshell, LLC

#1

Super Duper Gentle Exposure Therapy

You can learn to face your fears slowly and gently with exposure therapy, it's great for anxiety and PTSD. Join Therapy in a Nutshell’s membership and get instant access to all 10 life-changing courses, live weekly Q&As, and a supportive community for just $27/month. Learn how to manage anxiety, process trauma, regulate emotions, and build lasting resilience. Take small, powerful steps toward healing and a richer, more meaningful life. Start your journey today! Feeling trapped by anxiety, fear, or a phobia? Exposure therapy is one of the most effective ways to break free from the cycle of avoidance and take back control of your life. In this video, we’ll walk you through building an exposure hierarchy—a powerful tool that helps you face your fears one step at a time. Whether you’re dealing with social anxiety, a specific phobia, or generalized fear, creating a hierarchy makes the process manageable and less overwhelming. 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: Learn more in one of my in-depth mental health courses: Support my mission on Patreon: Sign up for my newsletter: Check out my favorite self-help books: Therapy 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. Th...

2025-06-02•11mins
#2

Micro Habits that Fuel Depression

Join Therapy in a Nutshell’s membership and get instant access to all 10 life-changing courses, live weekly Q&As, and a supportive community for just $27/month. Learn how to manage anxiety, process trauma, regulate emotions, and build lasting resilience. Take small, powerful steps toward healing and a richer, more meaningful life. Start your journey today! A lot of people who end up with Major Depressive Disorder have no idea why they feel the way they do. Some have experienced trauma or a huge stressor, but a surprising amount of them say something like, “Everything in my life is fine. I have no reason to be depressed. But I just don’t feel happy anymore.” Here’s my theory: depression happens when tiny things, often unnoticed, add up over time and become overwhelming. Researchers have explored the brain’s “giving up” circuit, which flips from “This is hard, but I’m going to keep trying” to “This is pointless. I’m going to give up.” When life feels too overwhelming, the nervous system reinforces shutdown and hopelessness. This is actually great news because if we can manage just a few of these tiny things, we can remove some of the weight fueling our depression, allowing your brain and body’s natural resilience to kick back in. So let’s take a look at the micro habits that add up over time to cause 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: Learn more in one of my in-depth mental health courses: Support my mission on Patreon: Sign up for my newsletter: Check out my favorite self-help books: Therapy 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 th...

2025-05-26•12mins
#3

How to Stop Fighting Intrusive or Negative Thoughts-Passengers on a Bus Exercise from ACT

Learn to Regulate your Emotions: Intrusive Thoughts, Overthinking, ACT, Acceptance and Commitment Therapy, Passengers on the Bus, Negative Thoughts Have you ever felt like your negative thoughts are running the show? Like no matter how hard you try to push them away, they keep coming back, louder than ever? Maybe you deal with intrusive thoughts that feel terrifying, or you constantly overthink every decision. These thoughts can feel really overwhelming and they can seem to stop you from moving forward in life, from being happy, doing your work, or building relationships. If that sounds like you, then let me teach you an exercise that can help you break free from struggling with intrusive thoughts or overthinking. It’s called the Passengers on the Bus metaphor from Acceptance and Commitment Therapy (ACT). This metaphor was developed by Dr. Steven Hayes, the founder of ACT, and it offers a simple but powerful shift: You are not your thoughts—you are the driver of your life. 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: Learn more in one of my in-depth mental health courses: Support my mission on Patreon: Sign up for my newsletter: Check out my favorite self-help books: Therapy 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...

2025-05-19•14mins
#4

My 7 Favorite Free Apps to Improve Mental Health

Join Therapy in a Nutshell’s membership and get instant access to all 10 life-changing courses, live weekly Q&As, and a supportive community for just $27/month. Learn how to manage anxiety, process trauma, regulate emotions, and build lasting resilience. Take small, powerful steps toward healing and a richer, more meaningful life. Start your journey today! Check out the Therapy in a Nutshell App: Smartphones often get a bad rap when it comes to mental health, but they can also be powerful tools for emotional well-being when used intentionally. In this guide, we explore some of the best apps for mental health—many of which are free or already on your phone—that can help with stress, anxiety, self-care, and habit-building. 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: Learn more in one of my in-depth mental health courses: Support my mission on Patreon: Sign up for my newsletter: Check out my favorite self-help books: Therapy 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 sectio...

2025-05-12•10mins
#5

How to Heal from Shame, Guilt and Regret

Join Therapy in a Nutshell’s membership and get instant access to all 10 life-changing courses, live weekly Q&As, and a supportive community for just $27/month. Learn how to manage anxiety, process trauma, regulate emotions, and build lasting resilience. Take small, powerful steps toward healing and a richer, more meaningful life. Start your journey today! View the Guilt, Shame, Regret Flowchart: Figma Flowchart Guilt, shame, and regret can either drive growth or trap us in toxic self-condemnation. Guilt says, “I made a mistake,” prompting accountability and repair. Shame, however, distorts this into “I am a mistake,” fueling feelings of worthlessness, self-blame, and isolation. Toxic shame seeps into our thoughts (“I’m broken”), our bodies (hiding, withdrawing), and our actions (people-pleasing, perfectionism, self-sabotage). When we do bear responsibility, we face a choice: hide in shame or take action. Avoidance—blaming, numbing, or labeling ourselves as broken—only fuels more suffering. True healing comes through accountability: acknowledging mistakes, making amends, and learning from the experience. Breaking free from shame requires shifting from self-condemnation to self-compassion. When we embrace responsibility without collapsing into self-hatred, we build confidence, connection, and a life rooted in integrity. 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: Learn more in one of my in-depth mental health courses: Support my mission on Patreon: Sign up for my newsletter: Check out my favorite self-help books: Therapy 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 expres...

2025-05-02•24mins
#6

The Sneaky Mental Rule that Lets your Emotions Control You

Learn the skills to Regulate your Emotions, join the membership: So many of us have picked up messaging that emotions are negative or embarrassing, that they need to be controlled, that crying is shameful. We’ve internalized a mental rule that says something like, “I don’t let myself feel so-called “negative” emotions, because that makes me weak.” And then, in trying to not have feelings, we accidentally let them control us. You can influence your feelings by how you think, how you act, and the choices you make. But if you have a rule that “you have to control your emotions” it doesn’t leave you with many options other than avoidance. 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: Learn more in one of my in-depth mental health courses: Support my mission on Patreon: Sign up for my newsletter: Check out my favorite self-help books: Therapy 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 Po...

2025-04-24•10mins
#7

How to Stop Nightmares in Adults w/ PTSD - Rescripting Nightmares with CBT for Nightmares Protocol

Learn the skills to Regulate your Emotions, join the membership: Nightmares are a common symptom of PTSD and can impact sleep, mood, energy, and contribute to more PTSD symptoms. Today I'm speaking with Dr. Joanne Davis, Clinical Psychologist on how to treat nightmares in adults with or without PTSD. You can find her nightmare training for clinicians here: And her book on nightmare treatment here: 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: Learn more in one of my in-depth mental health courses: Support my mission on Patreon: Sign up for my newsletter: Check out my favorite self-help books: Therapy 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 d...

2025-04-21•36mins
#8

How to Build an Internal Locus of Control

Get the FREE Locus of Control Exercise here: Learn the skills to Regulate your Emotions, join the membership: Locus of control refers to how much you believe you can influence what happens in your life. People who focus on what they can change, have an Internal locus of control. They believe that their efforts make a difference. They acknowledge what they can’t change and they focus their attention and energy on what they CAN change. And having an internal LOC has been linked with improved physical health, happiness, and better relationships. When people have an external locus of control, they believe that external factors like luck, fate, or other people’s actions are responsible for life’s outcomes. They tend to feel more depressed, stressed and anxious. But your locus of control isn’t a trait, this is a choice. This is a thinking pattern that everyone, including you, can adopt. You can learn how to shift from an external to an internal locus of control. 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: Learn more in one of my in-depth mental health courses: Support my mission on Patreon: Sign up for my newsletter: Check out my favorite self-help books: Therapy 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 othe...

2025-04-10•20mins

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#9

How to Create a Crisis Safety Plan for Suicidal Thoughts

Get the Free Safety Plan Worksheet here: Learn the skills to Regulate your Emotions, join the membership: My wish for the world is that everyone who is in crisis can have someone in person to talk with them and help them create a safety plan- but I understand that isn’t reality. So in this podcast I’m going to walk you through the steps for creating a safety plan. We’re going to figure out some resources you can use if you’re having a crisis. And this is important because when we’re super emotional, we don’t think very clearly. It’s really hard to remember the people who love us or the things that make us feel better. So we’re going to write this down so that you can remember it if you need 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: Learn more in one of my in-depth mental health courses: Support my mission on Patreon: Sign up for my newsletter: Check out my favorite self-help books: Therapy 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-b...

2025-04-04•11mins
#10

Talking about Trauma won't heal you

Learn the skills to Regulate your Emotions, join the membership: Talking about trauma doesn’t heal trauma. For a lot of people, it makes them feel much worse especially if you have PTSD. This is one thing that sets human brains apart from animals. When we visualize something, whether it’s a past trauma or a worry about the future, we perceive danger. And our brain triggers the same physiological reaction to perceived danger as it does to real danger. It triggers that cascade of stress chemicals that kick off the fight/flight/freeze response. Instead, I'm going to teach you an approach from narrative therapy, where you heal from trauma and PTSD by writing a new story, exploring how you trauma narratives impact you in the present moment and how to replace them with a practical visualization exercise. 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: Learn more in one of my in-depth mental health courses: Support my mission on Patreon: Sign up for my newsletter: Check out my favorite self-help books: Therapy 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...

2025-03-22•22mins
#11

The Hidden Root Cause of Anxiety and Depression- Codependency With Dr. Sarah Michaud

Learn the skills to Regulate your Emotions, join the membership: Sometimes anxiety attacks and panic attacks are actually suppressed anger and caretaking that are showing up as Anxiety. In this conversation with Dr. Sarah Michaud, we explore how our anxiety around other people's feelings often shows up as caretaking, codependency, and unhealthy relationships. When we learn to be more assertive, more clear, and to allow other people to be responsible for themselves, we can heal from codependency and improve symptoms of depression or anxiety. 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: Learn more in one of my in-depth mental health courses: Support my mission on Patreon: Sign up for my newsletter: Check out my favorite self-help books: Therapy 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...

2025-03-17•47mins
#12

9 Life Changing Treatments for Treatment Resistant Depression

Intensive treatments for Treatment Resistant Depression, Anxiety or PTSD When you’ve tried two or three or six treatments for your depression, anxiety, or PTSD and nothing helps, you might feel even more hopeless, like a fulfilling life is not possible for you. But I have good news for you. There are literally 500–five hundred treatments for depression. We’re talking treatments for severe forms of depression, anxiety, and PTSD. And most of them are surprisingly effective. So let’s explore 9 interventions that science has shown to improve treatment resistant mental health conditions–and at the end I’ll share what hasn’t been proven to work. Some of these might be considered last-ditch efforts to treat treatment-resistant mental health conditions, but if you’ve been there, you know how desperate you feel and why it might be worth talking with your psychiatrist about these. 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: Learn more in one of my in-depth mental health courses: Support my mission on Patreon: Sign up for my newsletter: Check out my favorite self-help books: Therapy 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 ...

2025-03-13•24mins
#13

THIS Mental Habit Fuels Depression - The Cognitive Distortion of Discounting the Positive

Learn the skills to Regulate your Emotions, join the membership: Depression isn’t just feeling sad, it’s actually not being able to feel much happiness. Good things happen and you feel nothing. Nothing excites you anymore, food doesn’t taste good, someone tells you they love you and you think, “Yeah, but you probably just said that because you’re family”. It’s hard to care about anything. Where does this come from? Today you’re going to learn about a cognitive distortion that makes it super hard for you to feel happy. And of course, what to do about it. Nutshell- What are cognitive distortions? Our brains are always interpreting the world around us, trying to make sense of it all. Sometimes our brain takes shortcuts, especially when we’re emotional, and researchers have found that there are some common ways that these thoughts get distorted. Sometimes we jump to the worst possible conclusion “This mole is cancer!” and other times we blame ourselves for things that aren’t our fault “If I hadn’t made him mad, he wouldn't have hit me” When we learn to noticing these thoughts, we can replace them with something healthier, this is a core piece of CBT, cognitive behavioral therapy, and it’s been shown to be really helpful for people with depression or anxiety. And today I’m going to teach you one way to do it on your own. 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: Learn more in one of my in-depth mental health courses: Support my mission on Patreon: Sign up for my newsletter: Check out my favorite self-help books: Therapy 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...

2025-03-10•16mins
#14

10 Quick Questions about OCD with Nathan Peterson

Learn the skills to Regulate your Emotions, join the membership: In this video I talk with Nathan Peterson, a licensed clinician and OCD specialist about various aspects of OCD. The host asks 10 quick-fire questions, covering topics such as how the neurotypical brain differs from the brain of someone with OCD, whether everyone has a bit of OCD, and the best treatments for the disorder. Peterson explains the role of genetics and life experiences, illustrates the difference between intrusive thoughts and unwanted thoughts, and dives into the cycle of OCD. He talks extensively about exposure and response prevention (ERP) as the gold standard for treatment and discusses medication as a helpful tool for some patients. Peterson also shares strategies for family members to support loved ones with OCD and touches on various subtypes of OCD, concluding with information on his resources and where to find more information. 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: Learn more in one of my in-depth mental health courses: Support my mission on Patreon: Sign up for my newsletter: Check out my favorite self-help books: Therapy 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 f...

2025-03-07•33mins
#15

Lasting Treatments for Anxiety vs. Coping Skills - Is THIS why Therapy isn't working?

Learn the skills to Regulate your Emotions, join the membership: Have you tried a bunch of stuff to manage anxiety and depression, but you’re still struggling? This might be why: Some strategies that work great for the short term, don’t help in the long run. They might make you feel better in the moment, but they do nothing to resolve your anxiety in the long run. A lot of articles, books, your friends, and even therapists recommend over and over that you learn “coping skills” to deal with anxiety. But coping skills only work in the short term. The most common problem for people like Gwen is they haven’t been taught how to implement the long-term skills that actually make your anxiety go down over time, instead of just coping. Long-term treatments can help you get out of crisis mode and into fixing mode. Fixing the leak in the boat takes more effort and time up front, but it addresses the root cause. Instead of endlessly bailing water, you’re working to repair the hole so you won’t keep ending up in the same situation. This is where cognitive treatments, therapy, or even medication come in—they help you change your relationship with anxiety or reduce its intensity over time. But here’s the thing about these long-term treatments–they often don’t help in the short term. They sometimes even make you feel worse–at first. 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: Learn more in one of my in-depth mental health courses: Support my mission on Patreon: Sign up for my newsletter: Check out my favorite self-help books: Therapy 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 expresse...

2025-02-20•16mins
#16

5 Lies Depression Tells You - Depression Motivation, it gets better

Learn the skills to Regulate your Emotions, join the membership: Use coupon code with coupon code CYB-YT-FREE to get the Change Your Brain Course for FREE here: Depression is a liar because it warps your perception of reality. It twists your thoughts, making you believe things that aren’t true, even though they feel real. Here are 5 of the biggest lies depression tells—and the truth behind them: Depression makes it seem like the pain will last forever, like you’re stuck in a tunnel with no exit. And you start to believe that there’s no point in trying. Depression distorts reality when it tells you that your problems aren’t “bad enough” or that you should handle them alone. That you should be ashamed for having feelings and you have to hide them. 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: Learn more in one of my in-depth mental health courses: Support my mission on Patreon: Sign up for my newsletter: Check out my favorite self-help books: Therapy 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, an...

2025-02-14•9mins
#17

Depression in the Nervous System

Learn the skills to Regulate your Emotions, join the membership: Depression isn’t just in your mind—it’s in your nervous system. In this video, we take a somatic and polyvagal-informed approach to understanding depression as a state of nervous system dysregulation. Learn how shutdown, freeze, and dorsal vagal states keep you stuck and how somatic therapy can help you shift into safety, connection, and regulation. Using insights from polyvagal theory, we’ll explore how the vagus nerve influences mood, energy, and emotions. Discover body-based techniques to move out of chronic exhaustion, numbness, and despair. Whether you struggle with low motivation, fatigue, or emotional overwhelm, these nervous system regulation tools can help you heal from the inside out! 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: Learn more in one of my in-depth mental health courses: Support my mission on Patreon: Sign up for my newsletter: Check out my favorite self-help books: Therapy 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, Ja...

2025-02-07•19mins
#18

Setting a Boundary vs. Trying to Control Someone

Learn the skills to Regulate your Emotions, join the membership: Learning how to set boundaries is an important part of mental health and relationships. One of the biggest problems I see people have when they’re learning to set boundaries is learning the difference between setting a boundary and trying to control someone. And I found this ridiculous video that shows some great examples of the difference. Now this video is a little intense, and i’m not saying that either of these guys are setting a good example of how to set boundaries, but when you analyze it you can clearly see the difference between a power struggle and a boundary. 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: Learn more in one of my in-depth mental health courses: Support my mission on Patreon: Sign up for my newsletter: Check out my favorite self-help books: Therapy 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 Pol...

2025-01-30•13mins
#19

Hate Affirmations? How to Improve your Self-Esteem Anyway

Learn the skills to Regulate your Emotions, join the membership: Today, we’re going to talk about what you can do to improve your self-esteem even if you hate positive affirmations. For me, and for many of my clients, it never works to just replace the negative self-talk with positive affirmations. The first step is to question all of this negative self-talk. Instead of trying to say something super duper positive, shift to more neutral language. OK, , let’s get clear on the person you want to be so you can know if you’re building up a good, purposeful life. 4. Pay attention to the small wins And you’re going to pay attention to small wins, when you make a tiny bit of improvement or make a good choice- you are going to celebrate that. And I don’t mean just thinking a nice thought about what you did. Make it strong! Say it out loud and write it down, tell other people. By using these four steps, you can improve your self esteem, even if you hate positive affirmations. 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: Learn more in one of my in-depth mental health courses: Support my mission on Patreon: Sign up for my newsletter: Check out my favorite self-help books: Therapy 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 illne...

2025-01-23•18mins
#20

The Body Keeps the Score - Book Summary by a Therapist w/o the Triggering Bits

Learn the skills to Regulate your Emotions, join the membership: Download the PDF Workbook that goes with this video: Therapy Modalities for Healing Trauma I think a lot of people are intimidated by “The Body Keeps the Score”, to be honest I was too. It’s pretty long, and it has a lot of triggering examples of real-life trauma. But it’s a great book for understanding how trauma affects the brain and body and that’s probably why it’s been on the NYT bestseller list for like 5 years! And also that’s probably because trauma affects all of us, and Psychiatrist Dr. Bessel Van Der Kolk has written the modern user's guide to understanding it. There’s so much to talk about with Trauma and PTSD and the book is over 350 pages long, so I’m going to summarize the essentials without the triggering bits. 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: Learn more in one of my in-depth mental health courses: Support my mission on Patreon: Sign up for my newsletter: Check out my favorite self-help books: Therapy 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, especi...

2025-01-13•39mins
#21

The Keto Cure? Groundbreaking Research into Metabolic Treatments for Mental Health Conditions

Learn the skills to Regulate your Emotions, join the membership: Can the Keto Diet Revolutionize Mental Health Treatment? Emerging research suggests that metabolic treatments like the ketogenic diet could be groundbreaking for mental health. Traditionally used to manage epilepsy, the keto diet—a high-fat, low-carb, moderate-protein approach—induces ketosis, a state where the body uses fat as its primary energy source. This metabolic shift may improve brain function by stabilizing neuronal activity, reducing inflammation, and enhancing mitochondrial health. These benefits are now being explored for severe mental health conditions like bipolar disorder, schizophrenia, and depression. One study found that 43% of patients with severe psychiatric disorders achieved remission on a medical ketogenic diet, and all participants experienced symptom improvement. Stories like Lauren Kennedy West’s—who used keto to manage her schizoaffective disorder and eventually stopped psychiatric medications—highlight its transformative potential. Harvard psychiatrist Dr. Chris Palmer theorizes that mental illnesses are rooted in metabolic dysfunction. By addressing underlying metabolic issues, interventions like keto, intermittent fasting, and exercise could revolutionize treatment. However, while the results are promising, challenges remain. Adherence to keto can be difficult, and long-term effects on gut health and nutrient balance require further research. Metabolic treatments offer hope and a fresh perspective for those seeking alternatives to traditional mental health approaches. Always consult a professional before trying such interventions. 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: Learn more in one of my in-depth mental health courses: Support my mission on Patreon: Sign up for my newsletter: Check out my favorite self-help books: Therapy in...

2025-01-03•12mins
#22

Why Trauma and Stress Trigger Weight Gain and Diabetes (Hint, it's Cortisol)

Learn the skills to Regulate your Emotions, join the membership: Why are people who experienced more trauma in their childhood more likely to develop diabetes and obesity? One of the lasting impacts of trauma is that it damages our brain’s ability to regulate stress. So let’s talk about the stress cycle, and we’ll come back to how that impacts insulin and weight gain. When someone experiences repeated trauma or chronic stress, their nervous system’s fight/flight/freeze response gets stuck “on”. Stress releases Cortisol which increases blood sugar and stimulates appetite. And when that stress response is stuck on, that can lead to weight gain, insulin resistance and diabetes if the stress is chronic. Now what if that stress response has been stuck in the “on” position since childhood? If we take a look at the trauma side of this, childhood trauma can dysregulate the stress centers in the brain. A child who experiences multiple ACEs will be on constant high alert, making it more likely that the stress response rarely gets turned off. These kids have seen the bear multiple times, and it could be coming for them at any given moment. And this is why the ACEs study showed such drastic impacts on obesity and diabetes for people with repeated childhood trauma. 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: Learn more in one of my in-depth mental health courses: Support my mission on Patreon: Sign up for my newsletter: Check out my favorite self-help books: Therapy 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 medi...

2024-12-27•11mins
#23

Re-Regulating your Nervous System after CPTSD with Crappy Childhood Fairy Anna Runkle

Learn the skills to regulate your emotions, join the membership: Check out Anna's channel here: In this episode, we delve into the concept of complex PTSD and how dysregulation plays a key role in its manifestation. Highlighting the groundbreaking work by James Pennebaker, a psychology professor, we discuss a study where participants wrote about their traumatic experiences for 15 minutes over four days, resulting in significant emotional and physiological improvements. Additionally, we explore the neurobiological impact of early trauma and its effects on processing thoughts and feelings. The episode emphasizes the therapeutic benefits of writing in regulating the nervous system and emotional well-being. 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: Learn more in one of my in-depth mental health courses: Support my mission on Patreon: Sign up for my newsletter: Check out my favorite self-help books: Therapy 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 t...

2024-12-19•42mins

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#24

The Science Behind Morning Depression (And What to Do About It)

Learn the skills to regulate your emotions, join the membership: Morning depression is a common experience where symptoms of depression, such as fatigue, hopelessness, brain fog, and difficulty getting out of bed, are at their worst upon waking. This is largely influenced by biological factors, including the cortisol awakening response, where stress hormones spike in the morning, causing a sense of overwhelm or shutdown. Misalignment of the circadian rhythm, due to genetics, sleep disorders, or inconsistent schedules, can exacerbate these symptoms. Additional contributors include inflammation, which peaks for some people in the morning, and underlying conditions like sleep deprivation, insomnia, or physical illnesses such as low thyroid function or anemia. Treatment focuses on resetting the circadian rhythm and managing cortisol through light therapy, melatonin microdosing, consistent sleep hygiene, and gradually building a positive morning routine. Simple actions like taking one step out of bed, drinking water, or practicing gratitude can help counteract the depressive freeze response. Talk therapy and medication, particularly SNRIs, can also provide significant relief. By addressing these biological and behavioral factors, individuals can create mornings that feel manageable and even uplifting. Small changes, taken one step at a time, can lead to meaningful improvements. Check out the transcript: 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: Learn more in one of my in-depth mental health courses: Support my mission on Patreon: Sign up for my newsletter: Check out my favorite self-help books: Therapy 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. A...

2024-12-16•18mins
#25

Setting Boundaries with Kindness

Learn to Mind your Boundaries with Jess: Free Guide to manage holiday boundaries: Today, I'm super excited that we're going to be talking about boundaries with a boundaries expert, Jess Miller. We'll explore the nitty gritty of setting boundaries. Why do we feel anxious when we do it? Why do we feel guilty after we do it? Why do we maybe shake or cry when we do it? What's the difference between being mean and setting a boundary? What's the difference between an ultimatum and setting a boundary? What do toxic boundaries look like and how Jess shifted in her approach from being a people pleaser to healthy, gentle boundary setting, even with mother in laws. Jess Miller is a licensed marriage and family therapist. She has 12 years of clinical experience, and she's also a creator that I love on Instagram. Her channel is called Mind Your Boundaries. 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: Learn more in one of my in-depth mental health courses: Support my mission on Patreon: Sign up for my newsletter: Check out my favorite self-help books: Therapy 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 th...

2024-12-13•41mins
#26

What to Eat to Improve Your Mood

Learn the skills to regulate your emotions, join the membership: The most effective diet for mental health appears to be what is called the Mediterranean diet- this is a diet high in vegetables, fruit, legumes, beans, nuts, fish, unsaturated fats like olive oil, and it’s low in processed foods, red meat, and highly processed grains. There have been a lot of studies on this type of diet, an overview of 41 studies involving over 1.5 million health adults found that a diet low in sugar, saturated fat and processed foods can reduce the risk of depression by 24%. Decreasing the inflammatory index was found to decrease inflammation in other studies. And people who were very careful to closely follow the mediterranean diet decreased their risk of developing depression by 33%. A handful of studies show that the Mediterranean Diet can be even helpful for people with bipolar or schizoaffective disorders. Scientists believe there are 4 reasons that eating this way improve your mood. 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: Learn more in one of my in-depth mental health courses: Support my mission on Patreon: Sign up for my newsletter: Check out my favorite self-help books: Therapy 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 ...

2024-12-06•10mins
#27

How Childhood Trauma Affects the Brain and Body - The ACES Study

Learn how to regulate your nervous system in my FREE online course: Childhood trauma can have a direct, lasting impact on physical health, mental health, and ability to function in society. But we didn’t have any idea how much impact it had until the late 1990’s, when a curious doctor made a groundbreaking discovery. They found that a huge number of people have experienced at least one Adverse Childhood Experience (64%) and 17% or 1 in 6 children experience at least 4 ACES. And more specifically, 28% of women and 16% of men reported being sexually abused during their childhoods. And this study was done with mostly middle class white folk, but the rates are actually higher with other demographics. So that was the first finding, childhood trauma is way too pervasive. And two- Dr. Felitti found that this trauma is directly correlated with a wide range of negative health outcomes in adulthood, including chronic diseases, mental health issues, substance abuse, and early death. The ACE's quiz at NPR: 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: Learn more in one of my in-depth mental health courses: Support my mission on Patreon: Sign up for my newsletter: Check out my favorite self-help books: Therapy 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 appro...

2024-11-18•13mins
#28

14 Things that Actually Help Severe Anxiety

Learn to Regulate your Nervous System with my FREE online Course: Defusion Phrases: Defusion Phrases Video: Today I talk with my friend, Rachael, about her experience with a severe anxiety disorder. Rachael struggle with anxiety and depression, insomnia and appetite changes for years. But she continued to learn and grow, to try various treatments until she finally found some things that worked for her anxiety. I'm so grateful that Rachael was willing to come on my channel and share her experience with anxiety and I hope that this will help others with their anxiety treatment 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: Learn more in one of my in-depth mental health courses: Support my mission on Patreon: Sign up for my newsletter: Check out my favorite self-help books: Therapy 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) Fra...

2024-11-12•25mins
#29

Overthinking and Intrusive Thoughts - 6 Phrases to get Unstuck from Overthinking and Uncertainty

Download the free PDF: "6 Phrases to Help with Intrusive Thoughts or Repetitive Worries" Do you struggle with intrusive thoughts, worries, or constant "What if?" scenarios? Whether you're imagining catastrophes or obsessing over something you said, these difficult thoughts can quickly spiral out of control. In this podcast, we break down why this happens and how to manage it effectively. Using relatable metaphors and evidence-based techniques from Cognitive Behavioral Therapy (CBT) and Acceptance and Commitment Therapy (ACT), we’ll show you why trying to suppress thoughts only makes them louder—just like a mischievous 2-year-old! Learn how cognitive defusion can help you break free from overthinking and regain control of your mind. Overthinking often happens when we try to create certainty in uncertain situations, that can lead to us believing our thoughts, worrying too much, wondering what intrusive thoughts mean, or arguing with our thoughts- aka Overthinking... here are 6 simple phrases you can use to break the cycle of overthinking, worrying, or dwelling on intrusive thoughts. 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: Learn more in one of my in-depth mental health courses: Support my mission on Patreon: Sign up for my newsletter: Check out my favorite self-help books: Therapy 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 an...

2024-10-25•11mins
#30

Feeling Like You're Never Good Enough?

Learn to process your emotions: Watch this episode on YouTube: I polled my audience and 92% of you said you always or sometimes feel like you are never good enough. This is so crushing. Believing that “you’re never good enough” can contribute to depression and anxiety, so we’re going to break it down in a way that won’t make you feel like a failure for feeling like a failure and explore some ways we can work through this. But first, let me tell you a story about a couch (I promise it’s relevant). Feeling “Never good enough” is so big, so heavy, so scary, no one taught us what to do with these thoughts, and we’re afraid to take them out of the box, because maybe we won’t be able to handle them. But the truth is, when we open them up, break them down into small pieces, and work through them with support, we can totally handle them. When we do this in therapy, I hear people say “Why didn’t I do that sooner? it wasn’t as bad as I feared”. So let’s do this with the belief that you’re “Never good enough,” and maybe we can keep you from getting a migraine and sweating profusely. Click on the link below to access the transcript. 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: Learn more in one of my in-depth mental health courses: Support my mission on Patreon: Sign up for my newsletter: Check out my favorite self-help books: Therapy 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 the...

2024-10-16•17mins
#31

4 Essential Sleep Routines

When people can’t fall asleep or they struggle with insomnia, they often look for bedtime routines to help them, and while sleep hygiene can be helpful, it’s kinda like waiting until you retire to plan for retirement, it’s kinda too late at bedtime to really create the optimal sleep situation- so in this video I’m going to share 4 essential routines that can actually help you fall asleep quickly and sleep better. 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: Learn more in one of my in-depth mental health courses: Support my mission on Patreon: Sign up for my newsletter: Check out my favorite self-help books: Therapy 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 ...

2024-10-04•9mins
#32

Complex Feelings and Shame about Childhood Sexual Abuse

Learn to regulate your nervous system with my free course- Grounding Skills for Anxiety, and PTSD: This podcast is for those of you who were sexually abused as children, who perhaps carry some shame because you had mixed and complicated feelings about that abuse. And what I mean by that is you were groomed, and maybe you liked or initiated some aspects of the situation, and now you perhaps feel ashamed, because you feel confused about whether you were a victim or a willing participant. This can directly contribute to PTSD and CPTSD. I think our collective silence about this topic leaves survivors of Childhood Sexual Abuse feeling like they’re the only one who felt confused about their part in the abuse. That leads to shame that leaves them thinking that they’re broken, bad or deviant. And CPTSD can impact people for a lifetime. By the end of this podcast, you’ll be able to understand how the complicated nature of Childhood sexual abuse leads to shame, and also, how to work through that. 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: Learn more in one of my in-depth mental health courses: Support my mission on Patreon: Sign up for my newsletter: Check out my favorite self-help books: Therapy 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 t...

2024-09-26•14mins
#33

Why am I Anxious? A Quick Assessment

Download the worksheet and resources here: Check out my membership, where you can take the online courses "Stop the Anxiety Cycle in 30 Days" or "How to Process Emotions": Anxiety is often caused by micro-habits that we don’t even notice but build up over time. So let’s troubleshoot, today we’re going to explore 7 common reasons why someone might feel anxious without realizing the cause. These are the things I might explore with a client in the second session or thereabouts. If you want, you can print off the worksheet that I’m using, and fill it out right now. But first a disclaimer. Though I wish I could get to know each of you, I am not your therapist and this is not a formal assessment. It’s just a chance to explore your anxiety. Let’s jump in. 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: Learn more in one of my in-depth mental health courses: Support my mission on Patreon: Sign up for my newsletter: Check out my favorite self-help books: Therapy 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,...

2024-09-20•10mins
#34

Diagnosis Creep

You may have noticed that there’s an upswing in people identifying with mental health diagnoses lately. Here’s my take on this, I think there are 4 reasons. The first is what I’m going to call Diagnosis Creep. People are using clinical terms much more broadly than was intended in the past. You’ll see this when people say “I’m so OCD” or “I’m so ADD”. Or when you watch a video that talks about “High Functioning Depression” or “High Functioning Anxiety”. But, for a clinical diagnosis, with PTSD, Depression or Anxiety, the diagnostic requirements say “The symptoms cause clinically significant distress or impairment in… functioning.” Many people can experience traits of these diagnostic labels, but often not meet formal criteria for them when professionally evaluated. In the past terms like Depression, Anxiety, ADHD, and Trauma were used to describe a small percent of the population- maybe less than 5%, and it included the most severe forms that impaired functioning. But now people are casually using them to describe a much broader segment, maybe 30+% of people. 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: Learn more in one of my in-depth mental health courses: Support my mission on Patreon: Sign up for my newsletter: Check out my favorite self-help books: Therapy 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, S...

2024-09-12•7mins
#35

Why You Blame Yourself for Everything

Join our membership here: Get the How to Process Emotions course here: In this podcast, you’ll learn why you might blame yourself for everything, how this can be a trauma response from your childhood, and how to stop doing it. And we’re going to use Batman as an example. It’s clear to see how taking the mental shortcut of “It’s all my fault” is actually a much easier route than the emotional gymnastics of figuring out why people do bad things. But, if we keep blaming ourselves over time, we can end up feeling guilty, ashamed, depressed, or angry. So in this podcast, we’ll explore this common cognitive distortion of self-blame and some practical ways to replace it with more helpful thinking. 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: Learn more in one of my in-depth mental health courses: Support my mission on Patreon: Sign up for my newsletter: Check out my favorite self-help books: Therapy 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 ...

2024-09-05•15mins
#36

Stop Struggling with Insomnia with Dr Martin Reed

In this interview, psychotherapist and insomnia coach Martin Reed discusses the common causes and solutions for insomnia. Insomnia often starts with a single night of disrupted sleep and is exacerbated by our responses to it. Reed highlights that insomnia is common and manageable by understanding its mechanics and practicing less effortful responses to wakefulness. His free email series provides further education and strategies for improving sleep without the common pitfalls that many insomnia sufferers experience. 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: Learn more in one of my in-depth mental health courses: Support my mission on Patreon: Sign up for my newsletter: Check out my favorite self-help books: Therapy 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...

2024-08-22•41mins
#37

How to Forgive

Ready to transform your mental health today? Get all 8 of Emma’s courses plus live Q&A here: Forgiveness can be a really challenging subject. On the one hand, forgiving someone can be a powerful path to emotional freedom, but on the other, the word forgiveness is often used in a way that is hurtful or harmful for victims of abuse. In this podcast, I hope to take a nuanced and thoughtful approach to the ways that forgiveness can be helpful for those who have experienced abuse or trauma, but also to really clarify for those encouraging others to forgive how the concept can be misused, mis-timed, or mis-understood. So let’s talk about what that healing process might look like. And how forgiveness might be a part of that. And if it is, how to forgive. 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: Learn more in one of my in-depth mental health courses: Support my mission on Patreon: Sign up for my newsletter: Check out my favorite self-help books: Therapy 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, ...

2024-08-15•21mins
#38

Time Blindness - An ADHD or Executive Dysfunction Trait

If you lose track of time, can’t estimate time, or if you struggle to be on time you may be experiencing something called time blindness. So in this video you’ll learn what time blindness is, and 10 strategies to manage it. And if you think you’ve heard them all, the last two are pretty creative. Looking for affordable online counseling? My sponsor, BetterHelp, connects you to a licensed professional from the comfort of your own home. Try it now for 10% off your first month: Learn more in one of my in-depth mental health courses: Support my mission on Patreon: Sign up for my newsletter: Check out my favorite self-help books: Therapy 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,...

2024-08-08•15mins
#39

Behavioral Activation: How to Get Motivated to Do Stuff that You Don't Want to Do : Day 30 Break the Anxiety Cycle

Break the Anxiety Cycle in 30 Days: In this video you’ll learn about the mental block that holds so many people back in anxiety and especially depression, and the essential skill to break that cycle. It's the key to getting motivated. It's called behavioral activation. It’s all about getting yourself to do stuff that’s good for you but you don’t feel like it. So in this video you’ll learn how to break the cycle of depression or immobilization, with behavioral activation. 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: Learn more in one of my in-depth mental health courses: Support my mission on Patreon: Sign up for my newsletter: Check out my favorite self-help books: Therapy 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...

2024-08-01•12mins
#40

What is Executive Function - And Why is Executive Dysfunction so bad for Mental Health?

Executive Function Coach Sean McCormick's Website: OK, here’s the thing, you (or someone you know) might have been diagnosed with ADHD, Depression, PTSD, or Anxiety, (because like 30% of the US has had a diagnosis like this). Or even more likely, you might struggle with impulse control, or procrastination, or getting stuff done. Maybe you feel overwhelmed or you’re not reaching your goals. And both the internet and professionals are quick to give you a big diagnosis, like ADHD or Anxiety…But what if it might be more helpful to think of it differently? What if we could describe the cause of your symptoms in a much more specific, actionable way? I cannot say it loudly enough how important it is to learn about Executive Function, because when you do you might be amazed to find out that you have a specific name for a specific problem that has a specific set of skills that actually solve that problem. THIS is why we’re going to talk about what the heck is Executive Function and 6 things you can do to improve your Executive Functioning Skills Executive function is a set of mental skills coordinated in the brain’s frontal lobe that sorts through information, delays gratification, manages thoughts and emotions and decides what is most important and helps you take action toward your goals instead of just what you feel like doing. Yeah, it’s pretty darn important. 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: Learn more in one of my in-depth mental health courses: Support my mission on Patreon: Sign up for my newsletter: Check out my favorite self-help books: Therapy 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 an...

2024-07-26•16mins
#41

Finding Purpose and Meaning to Overcome Anxiety - Day 29 Break the Anxiety Cycle

Break the Anxiety Cycle in 30 Days: 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: If you were to ask most people what they want from life, the average answer you would get is “I just want to be happy.” If you would ask most people what they would want for their kids you might get two answers “I just want them to be happy” or “I want them to be successful so they can be happy”. We are drowning in a culture of happiness. 4000 books a year are written on happiness. Google searches for happiness have exponentially increased. Products promise happiness. Food commercials promise happiness. And happiness is extolled as the highest virtue. But here’s the interesting thing. What if I could promise you that I could create a tank, an amazing tank that you could program to feel any experience in the entire world. Pleasure, success, anything you dream of, and this experience would feel 100% real inside the tank. You could be the world's best athlete, olympic gold medalist, world cup champion, you could be the world's bestselling author, you could be the sexiest man alive or the most adventurous explorer, and while you were in the tank it would feel 100% real. You would feel happy. You would only have to leave the tank briefly to choose the next happy experience, and then you could go right back in. Would you choose this life for yourself? Would you choose this life for your kids? Even though the vast majority of people would say that happiness is their goal, when presented with the option to experience decades of “happiness” in the tank, most people would reject “the Tank” because deep down, they know that there is something much more valuable. A life with purpose, with meaning, with authenticity. Looking for affordable online counseling? My sponsor, BetterHelp, connects you to a licensed profe...

2024-07-18•27mins
#42

Guided Meditation - The Container Method - for Processing Trauma, PTSD and Intense Emotions

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: Check out my FREE course Grounding Skills for Anxiety and Trauma: Do you tend to avoid thinking about difficult emotions or memories? Have you heard it’s unhealthy to just “stuff down” all the hard things? In this video, I’ll present a helpful strategy to use in order to slowly and deliberately work on distressing emotions and memories. And it’s a resource that trauma therapists use all the time to help people. PTSD and Trauma can create overwhelming feelings. The container method is a way to slow down the processing of them until you are in a safe place. It's often used with other trauma-healing approaches like EMDR, CBT, or other forms of therapy. Looking for affordable online counseling? My sponsor, BetterHelp, connects you to a licensed professional from the comfort of your own home. Try it now for 10% off your first month: Learn more in one of my in-depth mental health courses: Support my mission on Patreon: Sign up for my newsletter: Check out my favorite self-help books: Therapy 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 ...

2024-07-15•6mins
#43

The Container Method for Processing Trauma, PTSD and Intense Emotions

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: Check out my FREE course Grounding Skills for Anxiety and Trauma: Do you tend to avoid thinking about difficult emotions or memories? Have you heard it’s unhealthy to just “stuff down” all the hard things? In this video, I’ll present a helpful strategy to use in order to slowly and deliberately work on distressing emotions and memories. And it’s a resource that trauma therapists use all the time to help people. PTSD and Trauma can create overwhelming feelings. The container method is a way to slow down the processing of them until you are in a safe place. It's often used with other trauma-healing approaches like EMDR, CBT, or other forms of therapy. Looking for affordable online counseling? My sponsor, BetterHelp, connects you to a licensed professional from the comfort of your own home. Try it now for 10% off your first month: Learn more in one of my in-depth mental health courses: Support my mission on Patreon: Sign up for my newsletter: Check out my favorite self-help books: Therapy 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 ...

2024-07-12•16mins
#44

What Agoraphobia REALLY is, and how to overcome it

In this video we’re going to talk about agoraphobia, some common misconceptions, and what kind of treatment works. By the end of the video you’ll learn 5 steps to overcoming agoraphobia, and you’ll hear from someone who did it. Looking for affordable online counseling? My sponsor, BetterHelp, connects you to a licensed professional from the comfort of your own home. Try it now for 10% off your first month: Learn more in one of my in-depth mental health courses: Support my mission on Patreon: Sign up for my newsletter: Check out my favorite self-help books: Therapy 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 If you are in crisis, please contact the Nation...

2024-07-04•12mins
#45

Boundaries for Anxious Folk - Day 28 Break the Anxiety Cycle

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: People with anxiety often struggle with boundaries, and that’s partly because setting a boundary makes them anxious and not holding a boundary makes them anxious. And because many people with anxiety are sensitive and empathetic, they’re more likely to sacrifice their own needs and wants than to set boundaries on others. If you tend to be anxious, I bet the thought of setting boundaries makes you cringe a little. Someone with anxiety might say yes to every request at work, they might take on too many tasks, get overwhelmed, and feel stressed and exhausted because they didn’t say no. Relationships require a lot of boundaries, on your space, on your time, on your body and resources. And that’s just normal for healthy relationships, but dealing with toxic people requires even more intense boundary setting. If you want to manage depression or anxiety, you need to set boundaries. 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: Learn more in one of my in-depth mental health courses: Support my mission on Patreon: Sign up for my newsletter: Check out my favorite self-help books: Therapy 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 combina...

2024-06-27•15mins
#46

Insomnia- How to Fall Asleep When your Brain Won't Shut Up!

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: If you are lying in bed trying to go to sleep, and find your mind racing, feeling anxious, what's the next best step to stop the anxiety cycle? You all know that feeling. I’ve been there, You’ve got a big day ahead, or you’ve had a long day behind you, you really need to sleep, you’re soooo tired, but when you finally lay down, your mind starts running, you worry about everything, or you can’t stop thinking about all the mistakes you made throughout the day. You can feel your stress levels rise, and despite your best efforts, you can’t sleep. And that makes you more anxious, which perpetuates the cycle, and on it goes. You desperately want to sleep, but your brain won’t shut up. In this podcast, you’ll learn why your brain doesn’t trust you to process these thoughts during the day. And, there is something you can do about this. So, let’s talk about the science behind why your brain gets stuck doing this, and 3 things you can do to escape that cycle. 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: Learn more in one of my in-depth mental health courses: Support my mission on Patreon: Sign up for my newsletter: Check out my favorite self-help books: Therapy 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 dec...

2024-06-20•12mins
#47

How to do Exposure Therapy for Fears and Anxiety: Day 27 Break the Anxiety Cycle

In this video I’m not going to teach you an anxiety hack or trick, I’m going to teach you the most powerful way to decrease anxiety as backed by research. I’m going to teach the 6 steps to kicking fear’s butt by using exposure therapy. Looking for affordable online counseling? My sponsor, BetterHelp, connects you to a licensed professional from the comfort of your own home. Try it now for 10% off your first month: Learn more in one of my in-depth mental health courses: Support my mission on Patreon: Sign up for my newsletter: Check out my favorite self-help books: Therapy 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 If you are in crisis, please contact th...

2024-05-25•11mins
#48

Solving Actual Problems (Instead of Just Coping Skills) - Day 26 Break the Anxiety Cycle

Break the Anxiety Cycle in 30 Days- Online Course: Here's why stress management techniques often fail- they focus all their energy on changing the emotion, instead of changing the environment- when we really solve problems, we face them and resolve them instead of just learning to cope with them. In this video you'll learn how to resolve stress by geting to the root of the problem and problem solving like a therapist does. We're going to clear the mental blocks that are keeping you stuck in stress. Looking for affordable online counseling? My sponsor, BetterHelp, connects you to a licensed professional from the comfort of your own home. Try it now for 10% off your first month: Learn more in one of my in-depth mental health courses: Support my mission on Patreon: Sign up for my newsletter: Check out my favorite self-help books: Therapy 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 t...

2024-05-24•16mins
#49

How to Deal with Uncertainty - Without Self-Sabotage

Most people don’t like uncertainty, but the people who can’t tolerate uncertainty the most are more likely to experience anxiety or depressive disorders, they’re more likely to struggle in relationships or not reach their potential in work or school. But here’s the thing. It’s not actually the uncertainty that’s the problem, it’s our attempts to avoid uncertainty that usually interfere with our lives. We love certainty. To such an extreme degree that we often self-sabotage instead of tolerating the uncertainty. We would rather fail than risk success because risking success comes with uncomfortable feelings. 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: Learn more in one of my in-depth mental health courses: Support my mission on Patreon: Sign up for my newsletter: Check out my favorite self-help books: Therapy 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 Levin...

2024-05-17•15mins
#50

Exploring a Sensory Diet for Emotional Regulation - Sensory Processing Disorders

If you struggle with emotional regulation, you desperately need to know about sensory regulation- but A lot of people have no idea what sensory needs are and most people don’t know how to manage their sensory diet to help with emotional regulation. This is super important with children, and with the neurodiverse community -ADHD and Autism Spectrum folk- but anyone that doesn’t understand their sensory regulation needs often struggles with emotional regulation. You can learn to build a healthy sensory diet. When someone comes in with anxiety, overwhelm, burnout, or they’re struggling to function- Sensory needs are one of the first things I assess for. And when kids have attention, learning or behavior problems, they desperately need someone who can understand their sensory needs, because your sensory diet directly impacts your brain’s ability to process stimuli and emotions in a healthy way. So I’m going to teach you about sensory regulation and how that can relate to managing our emotions as well. 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: Learn more in one of my in-depth mental health courses: Support my mission on Patreon: Sign up for my newsletter: Check out my favorite self-help books: Therapy 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 ap...

2024-05-16•16mins

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