Therapy in a Nutshell

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.

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.

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.

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.

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.

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.

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.