Therapy in a Nutshell

Explore how anxiety manifests as physical tension in the body, often unnoticed. Discover transformative skills to process emotions and manage stress effectively. Engage in a soothing, 3-minute mindfulness meditation designed to lower cortisol levels and promote relaxation. Learn to tune into your body, soften tight areas, and activate your calming parasympathetic nervous system. This guided practice offers a quick reset to ease tension and enhance your well-being.

Kimberley Quinlan, a Licensed Marriage and Family Therapist and expert in anxiety, shares empowering insights on managing panic attacks. She differentiates between panic disorder and general anxiety, highlighting how avoidance behaviors can worsen feelings of fear. Kimberley introduces cognitive behavioral therapy (CBT) techniques and interoceptive exposure, encouraging listeners to embrace their panic rather than avoid it. She emphasizes self-compassion as a crucial tool for recovery, offering practical strategies to face and reframe anxiety-inducing situations.

Dive into the dynamics of self-blame and depression, exploring how negative thoughts can deepen feelings of worthlessness. Understand the roots of self-blame in societal influences and family dynamics. Discover the neuroscience linking guilt to depression and learn to reframe your thinking. With practical strategies rooted in self-compassion, this discussion aims to break the damaging cycle of guilt. Enhance your emotional well-being with transformative techniques from acceptance and commitment therapy for a brighter mental health journey.

In this engaging discussion, Dr. Chris Palmer, a Harvard psychiatrist and author of 'Brain Energy,' dives into the fascinating intersection of metabolic disorders and mental health. He proposes that mental illnesses are often metabolic in nature, challenging the traditional chemical imbalance theory. The benefits of the ketogenic diet for conditions like schizophrenia and bipolar disorder are highlighted, supported by research and personal stories. Dr. Palmer also discusses promising new weight loss medications that could aid mental health treatments.

Learn the skills to Regulate your Emotions, join the membership: https://courses.therapyinanutshell.com/membership Check out Hazel's Program here: https://www.strongmindclimbing.com/ I love climbing because there's an amazing intersection of mental and physical skills, and it pushes me every time I go out. Today I get the incredible blessing to interview one of my favorite climbers- Hazel Findlay! I've been watching Hazel in climbing films for at least a decade, she's an incredibly strong, but also wise climber, who has pushed the limits of the sport. She's the first British woman to climb E9 6c - one of the hardest and simultaneously dangerous grades in climbing, but she doesn't have a death-wish, she makes careful intentional choices about how she goes about climbing. Today we talk about anxiety, calming the body, self talk, the ego, and why Utah is amazing! 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

Feeling overwhelmed by anxiety? Discover a step-by-step guide to tackle anxiety attacks with the Activate Method. Learn why traditional deep breathing might not help and how physical movement can alleviate stress. Uncover techniques like brain dumps to release anxious thoughts and the pivotal question to break free from the anxiety cycle. The discussion emphasizes engaging physically and emotionally to regain control, providing practical strategies to navigate through panic and reclaim your calm.

In this engaging conversation, Jess Miller, a Licensed Marriage and Family Therapist and the creator of Mind Your Boundaries, discusses setting limits with emotionally immature people. She introduces her CLEAR method, a practical approach to communicating boundaries effectively. Jess shares personal experiences, including her own family estrangement, highlighting how early experiences shape emotional behaviors. The duo also explores how empathy and understanding can lead to healthier relationships, offering actionable tips for managing difficult family dynamics.

Therapy in a Nutshell membership: https://courses.therapyinanutshell.com/membership Every therapist upholds the professional and ethical standards required in their role. Knowing what signs to look for can help you protect your mental health and ensure you receive the care you deserve. In this video, we’ll discuss the subtle yellow flags in therapy—small warning signs that something might be off—as well as the more obvious red flags, which may indicate your therapist is not just a poor fit but could be acting unethically. We’ll also cover strategies for deciding if it’s time to change therapists and how to begin that transition smoothly. By being informed about both the subtle yellow flags and the more glaring red flags, you can better protect yourself and maintain a high standard of care. 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

Discover the transformative power of exposure therapy to conquer fear and anxiety. Learn the six-step process that guides you through gradual exposure, helping build confidence and resilience. Embrace personal growth as you confront your fears and track your progress. This approach not only reduces anxiety but also promotes self-efficacy, paving the way for a more meaningful life. Gain insights into managing trauma and developing emotional regulation strategies!

Discover how unnoticed micro habits can silently contribute to feelings of depression, even when life seems fine. Explore the brain’s mechanisms of giving up and how tiny issues can lead to overwhelming hopelessness. Learn about the dangers of self-criticism and avoidance, and the importance of acknowledging emotions. Take proactive steps to challenge negative thoughts and build emotional resilience, paving the way for healing and a more fulfilling life.