Therapy in a Nutshell

Join Rachael Galvez, a courageous individual who has battled severe anxiety and depression, as she shares her inspiring journey toward recovery. Rachael discusses the various treatments she explored and the effective strategies that transformed her life. From confronting anxiety through movement to the therapeutic power of writing, she highlights practical steps like daily walks and self-acceptance techniques. Rachael emphasizes the importance of embracing emotions and breaking negative thought patterns to find inner peace and joy.

Explore the world of intrusive thoughts and the struggles of overthinking. Discover why suppressing your worries only amplifies them, much like a pesky toddler demanding attention. Learn about cognitive defusion techniques that help you regain control and focus on the present. The conversation emphasizes embracing uncertainty rather than seeking absolute certainty and offers six empowering phrases to break the cycle of repetitive thoughts. Mindfulness and commitment to values are also highlighted as essential skills for emotional well-being.

The podcast dives into the all-too-common feeling of inadequacy, using a humorous couch anecdote as a metaphor for our emotional burdens. It tackles the self-defeating belief of never being good enough and offers practical tips for healthier self-perception. Listeners are encouraged to challenge media influences and embrace their imperfections. The discussion emphasizes growth through mistakes and the importance of genuine relationships, inviting a journey toward self-acceptance and emotional relief.

Struggling with sleepless nights? The discussion dives deep into the pervasive issue of insomnia, critiquing typical bedtime routines. Discover the importance of sleep drive and how consistent wake-up times can improve sleep quality. Four essential routines are revealed, emphasizing the benefits of light exposure, daily exercise, and scheduled worry time. Get ready to transform your nights and tackle anxiety around sleep!

This discussion uncovers the complex emotions survivors of childhood sexual abuse face, particularly the overwhelming shame that can arise from confusing experiences. It highlights the critical need for therapeutic support to process these feelings and emphasizes that blame lies solely with the abuser. The podcast also explores the healing power of storytelling and the importance of shared experiences in fostering understanding and empathy. Listeners are encouraged to confront their emotions and recognize their worthiness of healing.

Explore the hidden micro-habits that might be fueling your anxiety. Discover seven common triggers and how to identify them using an engaging worksheet. Learn about the powerful connections between anxiety, worry, and physical symptoms. Dive into the impact of lifestyle changes, like nutrition and exercise, on managing anxiety. Uncover how overwhelm, avoidance, and past trauma shape your anxiety patterns. Plus, gain insights into cognitive patterns and practical strategies to make small changes for better mental health.

The podcast delves into the phenomenon of 'diagnosis creep,' where mental health terms are used too casually, leading to widespread misconceptions. It discusses how labels like ADHD and narcissism are often applied without clinical evidence. The influence of social media on self-diagnosis and the spread of misinformation is explored. Listeners are urged to critically evaluate mental health information and prioritize credible sources over comfort, highlighting the importance of understanding the difference between symptoms and formal clinical diagnoses.

Explore the reasons behind self-blame and its roots in childhood trauma. Discover how this cognitive distortion offers a false sense of control while leading to guilt and shame. The podcast emphasizes the importance of recognizing these patterns to foster healthier emotional responses. With relatable examples like Batman, it also shares practical strategies for overcoming self-blame and reclaiming personal responsibility, helping listeners shift toward more constructive thinking for personal growth.

In this enlightening discussion, Dr. Martin Reed, a psychotherapist and insomnia coach, shares insights into the common causes of insomnia and how to overcome it. He emphasizes that sleeplessness can be triggered by stress and certain behaviors that exacerbate the issue. Reed promotes acceptance of wakefulness and advocates for calming activities instead of forcing sleep. He highlights the importance of distinguishing between sleepiness and tiredness, as well as adopting a more flexible mindset towards rest. Practical strategies for managing insomnia are also explored.

Ready to transform your mental health today? Get all 8 of Emma’s courses plus live Q&A here: https://courses.therapyinanutshell.com/membership Forgiveness can be a really challenging subject. On the one hand, forgiving someone can be a powerful path to emotional freedom, but on the other, the word forgiveness is often used in a way that is hurtful or harmful for victims of abuse. In this podcast, I hope to take a nuanced and thoughtful approach to the ways that forgiveness can be helpful for those who have experienced abuse or trauma, but also to really clarify for those encouraging others to forgive how the concept can be misused, mis-timed, or mis-understood. So let’s talk about what that healing process might look like. And how forgiveness might be a part of that. And if it is, how to forgive. 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