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
Oct 24, 2025 • 25min
Complex PTSD: From Surviving to Thriving by Pete Walker -Book Summary about Healing Childhood Trauma
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.
Oct 17, 2025 • 16min
6 Deep and Lasting Ways to Improve Your Self-Esteem
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.
Oct 14, 2025 • 50min
Connectability with Anna Runkle
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.
Oct 10, 2025 • 1h 5min
Restoring your Internal Sense of Safety after Trauma w/ CPTSD Expert Dr. Arielle Schwartz
In this enlightening conversation, Dr. Arielle Schwartz, a trauma-informed clinician and author specializing in polyvagal approaches, shares insights on restoring safety after childhood trauma. She explains the vagus nerve's role in our safety responses and how early trauma can disrupt our sense of security. Dr. Schwartz emphasizes the importance of social connection for healing and introduces techniques like co-regulation and somatic practices. Listeners will learn actionable methods to enhance their emotional resilience and processes for trauma recovery.
Oct 3, 2025 • 20min
Armoring - How Trauma Gets Embodied as Tension, Chronic Pain, Jumpiness or Emotional Walls
Explore how trauma manifests in the body through muscle tension and emotional walls. Learn about armoring, a protective response linked to hypervigilance, and how it leads to chronic pain and relational struggles. Discover techniques to unwind this armor, such as breathwork, yoga, and mindfulness check-ins. The discussion highlights the importance of self-compassion and vulnerability for emotional healing. Ultimately, listeners can retrain their nervous systems to foster connection and enhance overall well-being.
Sep 26, 2025 • 41min
Healing from Childhood Trauma - w/ Past Tense Author Sacha Mardou
Sacha Mardou, a talented author and illustrator of the graphic memoir *Past Tense*, shares her profound journey of healing from childhood trauma through therapy. She discusses the impact of a dysfunctional family and a high-control religion on her upbringing. Sacha dives into therapeutic tools like EMDR and Internal Family Systems, revealing how they transformed her relationship with her mother and helped her break the cycle of trauma for her daughter. Her creative process, merging art with therapy, adds depth to her healing narrative.
12 snips
Sep 23, 2025 • 30min
A nerdy deep dive into ADHD and Anxiety
This discussion dives deep into the fascinating connection between ADHD and anxiety. Both conditions share symptoms like racing thoughts and sleep issues, but their roots differ significantly. Discover how executive function challenges impact emotion regulation and what strategies can help. Learn about practical approaches like setting daily goals and using mindfulness techniques to ease anxiety. Plus, insights into how ADHD's cognitive profile can affect emotional processing make this a must-listen for anyone curious about mental health.
Sep 12, 2025 • 43min
How to Feel your Feelings: Step-by-Step Exercise and full debrief w/ Thomas McConkie, Mindfulness
Thomas McConkie, a mindfulness instructor specializing in embodied experience, shares insights on navigating uncomfortable emotions. He guides listeners through a transformative meditation exercise designed to create space for all feelings, fostering self-awareness and emotional regulation. The discussion emphasizes the importance of embracing the full spectrum of emotions, from despair to joy, and highlights the connection between bodily sensations and emotional experiences. Listeners learn techniques to respond wisely and cultivate emotional intelligence, promoting resilience and healthier relationships.
Sep 5, 2025 • 19min
9 Micro Habits for Self-Regulation of Trauma or Anxiety
Discover nine transformative habits that help regulate anxiety and trauma. Learn how setting clear intentions can set the tone for your day. Emphasizing the importance of slowing down, you'll find ways to adopt a calming morning routine. Techniques like checking in with your body and scheduling true rest make a difference. Explore movement to expand your emotional tolerance and wind down with soothing rituals for better sleep. These practical tips aim to retrain your nervous system for a balanced life.
5 snips
Aug 29, 2025 • 15min
Stuck in the Freeze Response? How to convert Toxic Stress into Healthy Action #teamwater
Toxic stress often stems from feeling stuck in the freeze response, which can lead to depression. Small, purposeful actions are key to breaking this cycle and revitalizing mental health. Engaging in acts of kindness not only aids others but also boosts your own well-being, creating a ‘helper’s high.’ Simple local gestures can significantly enhance community bonds and personal happiness. The podcast encourages listeners to transform discomfort into joy through consistent, values-driven actions. Even tiny ripples can lead to substantial change!
