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
4 snips
Oct 23, 2026 • 1h 13min
How to Get Your Kid to Listen to You Evidence Based Parenting with Dr. Kat Green
Dr. Kat Green, a board-certified child psychologist, specializes in evidence-based parenting and helping children with big emotions. She explores clear commands, smooth transitions, bounded choices, effective consequences, and practical if-then strategies. The conversation also covers chores, leaving the house, reducing power struggles, and finding trustworthy parent support.
Oct 16, 2026 • 28min
7 Real-Life Strategies for RSD with ADHD expert Dr. Sharon Saline
Dr. Sharon Saline is a clinical psychologist and ADHD specialist who helps families navigate attention challenges. She explores rejection sensitive dysphoria, emotional dysregulation, rumination, perfectionism, and the painful “deficiency story” often linked to ADHD. The conversation also covers self-validation, separating responsibility from rejection, growth mindset, empathy, and healthy ways to interrupt emotional spirals.
34 snips
Oct 2, 2026 • 17min
Hypervigilance and Trauma- How to Get Your Brain to Shut Off
Trauma and hypervigilance can leave the brain scanning for danger long after the threat has passed, making rest and sleep difficult. Explore practical ways to turn vague worry into action, notice signs of safety, test fearful predictions, soften physical tension, and retrain the nervous system to feel secure.
21 snips
Sep 18, 2026 • 10min
Emotional Regulation - How to Actually Sit with Your Feelings
Explore why resisting difficult emotions can make them feel even stronger, and learn a gentler way to meet them. This guide covers curiosity, mindful breathing, noticing bodily sensations, accepting feelings without forcing relief, and responding to judgmental thoughts. A practical meditation and repeated practice help build a greater sense of emotional safety.
21 snips
Sep 4, 2026 • 17min
When You Feel Worthless
Feeling worthless can weigh on your thoughts, body, and behavior, especially amid depression, trauma, or harsh self-talk. Explore six practical approaches, from stepping back from painful thoughts and practicing self-compassion to taking values-based action, noticing daily wins, drawing on caring support, and tending to your physical well-being.
Aug 21, 2026 • 16min
How I Dealt with Performance Anxiety (as an Anxiety Expert)
They discuss managing stage fright using seven practical strategies for staying calm and focused. Topics include preparing without chasing perfection, realistic self-talk, and adopting a growth mindset. Learn about acceptance techniques, turning fear into excited energy, body-based grounding skills, and how to reinforce successes after performing.
5 snips
Aug 7, 2026 • 24min
The Profound Impact of Hormones in Women with ADHD
A focused look at how estrogen and the menstrual cycle shape attention, motivation, and emotional regulation in women with ADHD. Topics include puberty, pregnancy, contraception, and why symptoms can change across the lifespan. Practical strategies like cycle tracking and task pacing are discussed alongside medication and hormone treatment considerations.
11 snips
Jul 24, 2026 • 19min
Overgeneralization -This Thinking Pattern Makes Everything Feel Worse
A clear breakdown of how overgeneralizing shapes fear and safety responses in the nervous system. Vivid rattlesnake stories illustrate why we blanket experiences with sweeping statements. Practical steps are offered: notice all-or-nothing language, find counterexamples, and choose small value-driven actions. The focus is on simple CBT tools to stop turning moments into lifelong rules.
25 snips
Jul 10, 2026 • 22min
How to Get Started When You’re Drowning in Overwhelm - ADHD Friendly
A clear look at why overwhelm feels like paralysis and why “try harder” backfires. Practical nervous-system first strategies to shift your state before problem solving. Tips for externalizing tasks and shrinking them into tiny steps. Creative ways to make work interesting, plus time-boxing and gamified tricks to jumpstart momentum.
11 snips
Jun 27, 2026 • 20min
4 Essential Habits for Emotional Regulation
Practical habits for staying calm when emotions flare. Techniques to pause before reacting and predict your triggers. Ways to question the stories your mind tells and separate thoughts from reality. Steps to process feelings instead of burying them and use mistakes as chances to grow.
