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
16 snips
Jan 15, 2026 • 31min
The Neuroscience of ADHD and Emotional Dysregulation
Explore the fascinating neuroscience of ADHD and its emotional challenges. Discover how delayed brain development impacts emotion regulation and why emotions can feel overwhelming. Delve into rejection sensitive dysphoria and its painful responses to criticism. Learn about biological triggers like sleep and hunger that worsen dysregulation. Uncover unique ADHD strengths, such as emotional intuition and creativity. Gain practical skills for emotional management and discover strategies to build resilience in everyday life.
Jan 13, 2026 • 26min
High-Functioning Depression w/ Research Psychiatrist Dr. Judith Joseph
Dr. Judith Joseph, a research psychiatrist and author, dives into the unseen struggles of high-functioning depression. She highlights how many cope by staying busy, masking their internal pain. Judith introduces her Five V's framework—Validation, Venting, Values, Vitals, and Vision—to help reclaim joy and improve mental health. The discussion also emphasizes proactive approaches to mental wellness and the importance of small, actionable changes for enhancing well-being. It's a thought-provoking conversation brimming with practical insights!
8 snips
Jan 8, 2026 • 15min
Is Choline the Missing Link in Anxiety? Let’s Look at the Data
Recent research reveals a link between lower choline levels in the brain and anxiety disorders. The discussion delves into what choline is and its crucial role in producing acetylcholine, which helps with calmness and regulation. Emma explores whether low choline levels cause anxiety or are a result of it, emphasizing the complexities. She also reviews evidence on choline supplementation and offers practical dietary recommendations, suggesting sources like eggs and salmon. The conversation highlights the importance of supporting mental health through diet and proven anxiety management tools.
7 snips
Jan 1, 2026 • 1h 11min
The Life-Changing Power of Making Repairs w/ Dr. Sarah Michaud
In this insightful conversation, Dr. Sarah Michaud, a psychologist and recovery advocate, dives into the transformative power of making amends. She shares that repairing harm often brings more liberation than mere self-forgiveness. The duo discusses how guilt and shame can erode relationships and the courage required to confront our mistakes. Dr. Michaud elaborates on the different types of amends, their emotional benefits, and the importance of addressing unresolved anger. Practical steps for making amends are highlighted, making this a must-listen for anyone seeking personal growth.
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.
