Therapy in a Nutshell

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.

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.

In this discussion, Thomas McConkie, a seasoned meditation and acceptance expert, shares insights on embracing feelings instead of avoiding them. He explains why common calming techniques can sometimes heighten anxiety and highlights that discomfort can be a sign of progress. Thomas leads a ten-minute meditation practice, emphasizing a nonjudgmental awareness of sensations. He encourages listeners to reframe anxiety as a life force and offers strategies to strengthen the nervous system by staying present, fostering a deeper connection with emotions.

Explore how childhood trauma rewires adult relationships, linking love to fear. Discover seven ways Complex PTSD manifests, like trust issues and people-pleasing. Learn about attachment styles—anxious, avoidant, and disorganized—and their roots in early harm. Emma shares five stages to rebuild secure attachments, emphasizing self-compassion and the power of safe experiences. Delve into reparenting, using pets for transitional attachment, and adopting a growth mindset for healthier connections. Healing takes time, but lasting relationships are possible!

Emotional numbness can feel like detachment or going through life on autopilot. It often stems from trauma, chronic stress, or grief, manifesting as a protective response from the nervous system. Explore how childhood coping strategies can turn into adult habits and discover practical steps to reconnect with emotions, like mindfulness and movement. Learn to approach numbness with curiosity and gentleness. By understanding its roots and employing grounding techniques, you can gradually reawaken feelings and find healing.

Explore the differences between nightmares and night terrors, and how they relate to PTSD. Discover practical treatments like Imagery Rehearsal Therapy and sleep hygiene improvements for better rest. Learn to recognize nightmare disorder and its signs, and understand the impact of trauma on sleep issues. Emma also discusses stress reduction techniques and when to seek professional help for sleep disturbances. Dive into safety strategies for managing night terrors, particularly for those with trauma backgrounds.

Let's talk about body image and how to stop comparing yourself to other in this interview with author Deb Schachter. Learn the skills to Regulate your Emotions, join the membership: https://courses.therapyinanutshell.com/membership Rethinking Body Image from a Somatic Perspective with Deb Schachter Most of us try to fix body image by changing how we look — dieting, working out harder, or comparing ourselves to others. But what if real healing starts on the inside? In this conversation with somatic therapist Deb Schachter, we explore a radically different approach to body image — one that begins with listening to the body, rather than judging it. Deb explains how our relationship with our body is shaped by early experiences, trauma, and disconnection, and how we can begin to repair that relationship through awareness, compassion, and presence. 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 how childhood trauma can lead to complex PTSD and its pervasive effects on adult life. The discussion explores the 4F survival responses—fight, flight, freeze, and fawn—and their impact on relationships. Learn practical strategies for managing emotional flashbacks and overcoming toxic shame. The concept of 'reparenting' emerges as a path to self-compassion, while the importance of grieving childhood losses is emphasized. Finally, understand how setting boundaries and nervous system regulation play crucial roles in the journey to healing and reclaiming joy.

Explore six transformative practices to boost self-esteem and silence negative self-talk. Discover how clarifying your values creates a purposeful life, leading to greater integrity and confidence. Replace harmful self-criticism with a growth mindset, and learn to recognize your strengths. Engage in daily good-deeds to shift focus from flaws to positives. Embrace your unique gifts and use them to help others, fostering genuine self-worth. Finally, accept compliments graciously to reinforce your authentic self.

Anna Runkle, the creator of Crappy Childhood Fairy and author of Connectability, shares her insights on healing from childhood trauma and complex PTSD. She discusses how disconnection can shape our relationships and the importance of recognizing covert avoidance behaviors. Anna offers practical skills for rebuilding connections, emphasizing small daily actions and the need to navigate boundaries. The podcast explores how relational healing is fundamental to trauma recovery, making clear that connectability is a skill that can be learned.