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
Jul 25, 2025 • 23min
What If My Intrusive Thoughts are Dangerous? Harm OCD
Dr. Kat Green, an OCD specialist, shares transformative strategies for managing intrusive thoughts. She explains the concept of thought-action fusion and how trying to suppress these thoughts can amplify anxiety. Listeners learn valuable techniques from Cognitive Behavioral Therapy (CBT) and Exposure and Response Prevention (ERP) to break free from cycles of fear and reassurance-seeking. Kat emphasizes that facing fears rather than avoiding them is essential for taking control of one’s mental health, making this conversation a beacon of hope for many.
8 snips
Jul 18, 2025 • 9min
Softening Body Tension with Anxiety- Exercise
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.
5 snips
Jul 11, 2025 • 37min
How to Stop Panic Attacks and Anxiety Attacks - with CBT Expert Kimberley Quinlan
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.
10 snips
Jul 4, 2025 • 22min
The Science of Self-Blame and Depression
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.
Jun 30, 2025 • 29min
Keto and Metabolic Treatments for Mental Health w/Dr. Chris Palmer
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.
Jun 27, 2025 • 33min
Pro Climber Talks about Facing Fear and Managing Risk- Hazel Findlay
Hazel Findlay, a pioneering professional climber known for her bold ascents, shares her insights on facing fear and managing risk in climbing. She explains the difference between emotional fear and rational judgment, emphasizing the importance of mindfulness and breathing techniques. Hazel discusses how climbing serves as a psychological training ground for controlling fears and building resilience. Their conversation also covers the transition from ego-driven goals to a focus on passion and gratitude, providing valuable tools for climbers at all levels.
Jun 20, 2025 • 13min
How to Stop an Anxiety Attack - Guided Walkthrough of The Activate Method
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.
Jun 17, 2025 • 47min
How to Set Boundaries with Emotionally Immature People - The CLEAR Method w/ Jess Miller
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.
Jun 14, 2025 • 46min
Yellow Flags in a Therapist
Kirsten Walters, a Licensed Marriage and Family Therapist specializing in ADHD and neurodiversity, dives into the subtle 'yellow flags' and glaring red flags in therapy. She discusses how long-term therapy without progress can be problematic and stresses the importance of empowering clients. Kirsten warns against therapists who blur boundaries, offer unverified medical advice, or minimize feelings. They also explore the necessity for therapists to maintain cultural humility, focus on client needs, and encourage facing difficult issues head-on.
Jun 2, 2025 • 12min
Super Duper Gentle Exposure Therapy
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!
