Therapy in a Nutshell
Therapy in a Nutshell -Emma McAdam
I’m Emma McAdam, a Licensed Marriage and Family Therapist and my mission is to make mental health resources more easy to access. I take therapy skills and psychological research and condense them down into bite-sized nuggets of help.I’m here to spread the message that while mental illness is real, it’s common, it’s debilitating, it’s also treatable. There are dozens of research-backed approaches to treating depression, anxiety, and other mental illness. Change, growth, and healing are possible. 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
Episodes
Mentioned books
10 snips
Dec 25, 2025 • 15min
How to Actually Change Your Life- You Need a System, Not a Goal
Stop setting lofty goals that lead to disappointment. Discover the power of tiny habits and 1% improvements for genuine change in your life. Learn simple ways to create effective systems that boost mental health and reduce stress. Emma offers practical tips like habit stacking, using visual reminders, and making bad habits harder to maintain. Celebrate small wins and maintain a mindset geared toward progress. Say goodbye to overwhelm and hello to lasting transformation!
Dec 24, 2025 • 47min
Medical Trauma - How to heal when your body is a trigger w/ Dr. Christen Mullane
Dr. Christen Mullane, a licensed clinical psychologist and expert in medical trauma, joins for a deep dive into how medical events can leave emotional scars. They discuss the difference between medical trauma and PTSD, and how health anxiety often stems from past experiences. Christen emphasizes rebuilding trust in one’s body and healthcare systems, exploring practical healing methods like somatic exposure therapy. The conversation highlights the importance of patience, self-advocacy, and redefining one's relationship with health after trauma.
Dec 18, 2025 • 21min
7 Micro Habits to Escape the Freeze Response - Polyvagal Tools for Depression & Burnout
Explore seven transformative micro habits to escape the freeze response and revive your energy. Discover how improving posture and soaking up morning light can enhance your mood. Learn to wake your nervous system with heat and cold techniques, while gentle vagus nerve stimulation promotes calm. Address paralysis with structured routines and combat negativity with gratitude practices. Finally, find true restorative rest and enjoy the energizing power of scents like peppermint. Get ready to feel alive and motivated!
4 snips
Dec 12, 2025 • 17min
Mapping your Parts- This IFS Exercise Can Help You Heal Trauma
Explore the transformative exercise of mapping your parts to heal trauma through Internal Family Systems. Discover how different inner voices—like managers, exiles, and firefighters—interact within you. Learn to identify, name, and listen to these parts with compassion for deeper insights. Emma shares a personal story with her perfectionist part, highlighting the power of empathy. Finally, get practical tips for ongoing self-exploration and emotional regulation. This engaging discussion promises to enhance your self-awareness and healing journey.
Dec 4, 2025 • 20min
The Freeze, Appease or Fawn Response to Sexual Violence
Explore the surprising ways the body responds to sexual violence, including freeze and fawn reactions. Discover how these instinctive responses can leave individuals feeling trapped and powerless. Learn the science behind these trauma responses and the importance of self-forgiveness. Emma emphasizes that reactions during such situations are not choices but survival strategies shaped by past experiences and social dynamics. The discussion also highlights practical steps for rebuilding responses and enhancing personal safety through training and support.
11 snips
Nov 28, 2025 • 27min
What is IFS? No Bad Parts Book Summary - Trauma Therapy
In this insightful discussion, Richard Schwartz, developer of Internal Family Systems (IFS) therapy and author of 'No Bad Parts', shares his groundbreaking approach to understanding our inner selves. He reveals how IFS can unearth various internal 'parts', like the inner critic and protector. Richard explains the unburdening process for healing trauma and emphasizes the importance of the Self, which embodies qualities such as calmness and compassion. Emma McAdam adds her personal experiences, highlighting practical exercises for integrating IFS into daily life.
Nov 21, 2025 • 31min
How to "Lean In" to Feelings - Anxiety Meditation w/ Thomas McConkie
In this discussion, Thomas McConkie, a seasoned meditation and acceptance expert, shares insights on embracing feelings instead of avoiding them. He explains why common calming techniques can sometimes heighten anxiety and highlights that discomfort can be a sign of progress. Thomas leads a ten-minute meditation practice, emphasizing a nonjudgmental awareness of sensations. He encourages listeners to reframe anxiety as a life force and offers strategies to strengthen the nervous system by staying present, fostering a deeper connection with emotions.
4 snips
Nov 14, 2025 • 17min
Rebuilding Healthy Attachment Relationships after Childhood Trauma or CPTSD
Explore how childhood trauma rewires adult relationships, linking love to fear. Discover seven ways Complex PTSD manifests, like trust issues and people-pleasing. Learn about attachment styles—anxious, avoidant, and disorganized—and their roots in early harm. Emma shares five stages to rebuild secure attachments, emphasizing self-compassion and the power of safe experiences. Delve into reparenting, using pets for transitional attachment, and adopting a growth mindset for healthier connections. Healing takes time, but lasting relationships are possible!
10 snips
Nov 7, 2025 • 15min
Why do I feel so numb? Why can't I cry? Working through Emotional Numbing and Dissociation
Emotional numbness can feel like detachment or going through life on autopilot. It often stems from trauma, chronic stress, or grief, manifesting as a protective response from the nervous system. Explore how childhood coping strategies can turn into adult habits and discover practical steps to reconnect with emotions, like mindfulness and movement. Learn to approach numbness with curiosity and gentleness. By understanding its roots and employing grounding techniques, you can gradually reawaken feelings and find healing.
Oct 31, 2025 • 13min
Trauma Fueled Nightmares and Night Terrors with PTSD
Explore the differences between nightmares and night terrors, and how they relate to PTSD. Discover practical treatments like Imagery Rehearsal Therapy and sleep hygiene improvements for better rest. Learn to recognize nightmare disorder and its signs, and understand the impact of trauma on sleep issues. Emma also discusses stress reduction techniques and when to seek professional help for sleep disturbances. Dive into safety strategies for managing night terrors, particularly for those with trauma backgrounds.
