Therapy in a Nutshell

Explore how trauma manifests in the body through muscle tension and emotional walls. Learn about armoring, a protective response linked to hypervigilance, and how it leads to chronic pain and relational struggles. Discover techniques to unwind this armor, such as breathwork, yoga, and mindfulness check-ins. The discussion highlights the importance of self-compassion and vulnerability for emotional healing. Ultimately, listeners can retrain their nervous systems to foster connection and enhance overall well-being.

Sacha Mardou, a talented author and illustrator of the graphic memoir *Past Tense*, shares her profound journey of healing from childhood trauma through therapy. She discusses the impact of a dysfunctional family and a high-control religion on her upbringing. Sacha dives into therapeutic tools like EMDR and Internal Family Systems, revealing how they transformed her relationship with her mother and helped her break the cycle of trauma for her daughter. Her creative process, merging art with therapy, adds depth to her healing narrative.

This discussion dives deep into the fascinating connection between ADHD and anxiety. Both conditions share symptoms like racing thoughts and sleep issues, but their roots differ significantly. Discover how executive function challenges impact emotion regulation and what strategies can help. Learn about practical approaches like setting daily goals and using mindfulness techniques to ease anxiety. Plus, insights into how ADHD's cognitive profile can affect emotional processing make this a must-listen for anyone curious about mental health.

Thomas McConkie, a mindfulness instructor specializing in embodied experience, shares insights on navigating uncomfortable emotions. He guides listeners through a transformative meditation exercise designed to create space for all feelings, fostering self-awareness and emotional regulation. The discussion emphasizes the importance of embracing the full spectrum of emotions, from despair to joy, and highlights the connection between bodily sensations and emotional experiences. Listeners learn techniques to respond wisely and cultivate emotional intelligence, promoting resilience and healthier relationships.

Discover nine transformative habits that help regulate anxiety and trauma. Learn how setting clear intentions can set the tone for your day. Emphasizing the importance of slowing down, you'll find ways to adopt a calming morning routine. Techniques like checking in with your body and scheduling true rest make a difference. Explore movement to expand your emotional tolerance and wind down with soothing rituals for better sleep. These practical tips aim to retrain your nervous system for a balanced life.

Toxic stress often stems from feeling stuck in the freeze response, which can lead to depression. Small, purposeful actions are key to breaking this cycle and revitalizing mental health. Engaging in acts of kindness not only aids others but also boosts your own well-being, creating a ‘helper’s high.’ Simple local gestures can significantly enhance community bonds and personal happiness. The podcast encourages listeners to transform discomfort into joy through consistent, values-driven actions. Even tiny ripples can lead to substantial change!

Discover how emotional flashbacks, stemming from childhood trauma, can trigger overwhelming feelings of fear and shame. Explore 13 effective strategies inspired by Pete Walker to navigate these intense emotional responses. Learn transformative skills to process emotions proactively and promote healing. The discussion emphasizes the importance of grounding techniques, self-compassion, and building resilience, proving that recovery from CPTSD is within reach through compassionate steps.

Anger can be a hidden root cause of Anxiety. sometimes suppressed anger comes out as anxiety especially when you've been conditioned to believe that anger is unacceptable. Learn the skills to Regulate your Emotions, join the membership: https://courses.therapyinanutshell.com/membership Anger and anxiety are often interconnected, with unprocessed anger manifesting as anxiety. In this conversation, Emma McAdam and Dr. Sarah Michaud explore the intricate relationship between anger and anxiety, sharing personal experiences and insights from their professional backgrounds. They discuss how unprocessed anger can manifest as anxiety and depression, the importance of recognizing hidden anger, and the body's response to these emotions. The conversation also delves into practical tools for processing anger, including writing exercises and the significance of compassion in managing feelings of resentment. Ultimately, they emphasize the need for emotional awareness and the benefits of confronting and understanding one's 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: https://betterhelp.com/therapyinanutshell Learn more in one of my in-depth mental health courses: https://courses.therapyinanutshell.com Support my mission on Patreon: https://www.patreon.com/therapyinanutshell Sign up for my newsletter: https://www.therapyinanutshell.com Check out my favorite self-help books: https://kit.co/TherapyinaNutshell/best-self-help-books  Therapy in a Nutshell and the information provided by Emma McAdam 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 https://www.churchofjesuschrist.org/comeuntochrist/believe If you are in crisis, please contact the National Suicide Prevention Hotline at https://suicidepreventionlifeline.org or 1-800-273-TALK (8255) or your local emergency services. Copyright Therapy in a Nutshell, LLC

Explore the nature of intrusive thoughts and why they don't imply danger. Understand how Harm OCD can make you fear harming loved ones, and learn the life-changing difference between thoughts and true desires. Discover coping strategies using Cognitive Behavioral Therapy and Acceptance and Commitment Therapy to defuse anxiety and reclaim control. Gain insights into navigating these thoughts while embracing personal values, helping to transform your mental landscape and boost your emotional well-being.

Medical trauma can lead to PTSD, presenting signs like a fear of doctors, anxiety, and emotional numbness. Personal stories reveal how severe medical conditions contribute to these feelings of helplessness. Healing strategies discussed include mindfulness and somatic therapy, aimed at restoring a sense of safety. The role of healthcare providers is crucial in creating supportive environments, emphasizing patient empowerment. Resources for coping with medical PTSD and self-advocacy play a vital role in the recovery journey.