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
Feb 13, 2026 • 44min
How IFS Works- Founder Dick Schwartz Therapizes Emma
Richard Schwartz, creator of Internal Family Systems and noted psychotherapist, guides a live IFS session. They explore parts like managers, firefighters, and exiles. The conversation shows bodily-focused curiosity, uncovering childhood origins and legacy burdens, and practices for accessing the Self and doing self-led IFS work.
Feb 5, 2026 • 22min
How to Rewrite the Stories That Make You Anxious, Angry, or Depressed
Explores how the personal stories your mind invents shape what you notice and how you react. Uses real-life examples to show how different narratives produce opposite emotions. Identifies common unhelpful story patterns that trap people in anxiety, anger, or low mood. Offers four practical skills to find, label, evaluate, and replace those stories with experiments and a worksheet.
18 snips
Jan 23, 2026 • 16min
How to Stop Comparing Yourself to Others
Explore the surprising role of jealousy as a messenger that highlights unmet desires. Learn to label and notice feelings of jealousy to uncover what truly triggers them. Discover three thought-provoking questions to dive into the emotions behind your comparisons. Transition from seeking external validation to nurturing internal assurance, and embrace an abundance mindset. With actionable steps to build confidence and align with your values, this discussion empowers you to harness jealousy for personal growth.
19 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.
22 snips
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!
18 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!
