Dive into the complexities of trauma and its effects on the brain and body. Learn how different responses can shape emotional health and lead to PTSD. Discover body-centric healing methods, including neurofeedback therapy, that empower survivors. Explore the importance of community and diverse healing approaches in recovery. Lastly, gain insights into mental health resources that support emotional processing, equipping you with the tools for a better understanding of trauma.

Discover how the ketogenic diet may transform mental health treatments. Research reveals its potential in improving conditions like bipolar disorder and schizophrenia. Personal stories, like one woman who found relief and stopped her medications, highlight the diet's impact. Experts theorize that mental illnesses may stem from metabolic dysfunction, suggesting dietary changes and exercise could be key. While promising, challenges such as adherence and long-term health effects remain, prompting a deeper exploration into this innovative approach.

Explore the surprising link between childhood trauma and the increased risk of obesity and diabetes. Discover how stress and cortisol affect our bodies, causing appetite spikes and weight gain. Learn about the stress cycle and how chronic stress can keep our bodies in a constant state of alert. Unravel the lasting impact of adverse childhood experiences on our health and gain insights into effective stress management strategies. This discussion offers practical tips to regain control and promote well-being.

In this engaging conversation, Anna Runkle, known as the "Crappy Childhood Fairy" and author of "Re-Regulated," shares her insights on complex PTSD and emotional regulation. She discusses how early childhood trauma affects neurological function and offers practical techniques for healing, like expressive writing and meditation. Anna highlights the importance of self-empowerment, daily routines, and social connections in overcoming trauma. With personal stories and actionable advice, she inspires listeners to embark on their journey toward emotional well-being.

Morning depression can hit hard, leaving many feeling fatigued and hopeless right after waking. Biological factors like the cortisol spike and circadian rhythm misalignment play a major role. Simple changes, such as light therapy and establishing a positive morning routine, can make a difference. Exploring hydration, gratitude, and even small actions like stepping out of bed can counteract the lingering gloom. Combining behavioral strategies with professional help can create a more uplifting start to your day!

In this discussion, Jess Miller, a Licensed Marriage and Family Therapist with 12 years of experience and creator of the "Mind Your Boundaries" Instagram channel, shares her expertise on setting healthy boundaries. They explore the emotional challenges of boundary-setting, like anxiety and guilt. Jess distinguishes toxic boundaries from healthy ones while emphasizing kindness and clear communication. Listeners gain insights on managing familial and workplace boundaries, navigating guilt, and the importance of self-assertion in fostering trust and respect.

Learn the skills to regulate your emotions, join the membership: https://courses.therapyinanutshell.com/membership The most effective diet for mental health appears to be what is called the Mediterranean diet- this is a diet high in vegetables, fruit, legumes, beans, nuts, fish, unsaturated fats like olive oil, and it’s low in processed foods, red meat, and highly processed grains. There have been a lot of studies on this type of diet, an overview of 41 studies involving over 1.5 million health adults found that a diet low in sugar, saturated fat and processed foods can reduce the risk of depression by 24%. Decreasing the inflammatory index was found to decrease inflammation in other studies. And people who were very careful to closely follow the mediterranean diet decreased their risk of developing depression by 33%. A handful of studies show that the Mediterranean Diet can be even helpful for people with bipolar or schizoaffective disorders. Scientists believe there are 4 reasons that eating this way improve your mood. 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

Childhood trauma is alarmingly common, impacting over half of the population and leading to serious health issues in adulthood. The groundbreaking discovery linking adverse experiences to chronic diseases reveals a vital need for trauma-informed care. Preventing these experiences through community support and resilience-building is critical. Listeners are encouraged to reflect on their own experiences and the importance of addressing trauma for healing and growth.

Join Rachael Galvez, a courageous individual who has battled severe anxiety and depression, as she shares her inspiring journey toward recovery. Rachael discusses the various treatments she explored and the effective strategies that transformed her life. From confronting anxiety through movement to the therapeutic power of writing, she highlights practical steps like daily walks and self-acceptance techniques. Rachael emphasizes the importance of embracing emotions and breaking negative thought patterns to find inner peace and joy.

Explore the world of intrusive thoughts and the struggles of overthinking. Discover why suppressing your worries only amplifies them, much like a pesky toddler demanding attention. Learn about cognitive defusion techniques that help you regain control and focus on the present. The conversation emphasizes embracing uncertainty rather than seeking absolute certainty and offers six empowering phrases to break the cycle of repetitive thoughts. Mindfulness and commitment to values are also highlighted as essential skills for emotional well-being.