Therapy in a Nutshell

Learn about the power of exposure therapy in reducing anxiety levels by facing fears head-on. Discover effective strategies like eliminating safety behaviors and creating challenging tasks ladder to overcome anxiety.

Explore how stress management techniques often fail by focusing on changing emotions instead of environments. Learn to resolve stress by addressing root problems and problem-solving effectively. Discover strategies for overcoming mental blocks and seeking outside help. Delve into effective problem-solving techniques in therapy and navigating difficult relationships.

The podcast discusses how our aversion to uncertainty can lead to anxiety and self-sabotage. It emphasizes the importance of accepting uncertainty and building internal resilience to navigate challenges. Strategies include exposure therapy and focusing on what we can control.

If you struggle with emotional regulation, you desperately need to know about sensory regulation- but A lot of people have no idea what sensory needs are and most people don’t know how to manage their sensory diet to help with emotional regulation. This is super important with children, and with the neurodiverse community -ADHD and Autism Spectrum folk- but anyone that doesn’t understand their sensory regulation needs often struggles with emotional regulation. You can learn to build a healthy sensory diet. When someone comes in with anxiety, overwhelm, burnout, or they’re struggling to function- Sensory needs are one of the first things I assess for. And when kids have attention, learning or behavior problems, they desperately need someone who can understand their sensory needs, because your sensory diet directly impacts your brain’s ability to process stimuli and emotions in a healthy way. So I’m going to teach you about sensory regulation and how that can relate to managing our emotions as well. 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, LL

Menopause expert Dr. Mary Claire Haver discusses the impact of menopause on mental health, debunking myths around hormone therapy. Chapters cover hormone levels, depression, dietary strategies, supplements, and self-advocacy in healthcare decisions.

Explore effective breathing exercises like deep breathing, 4-7-8 breathing, box breathing, and belly breathing to combat anxiety. Learn how these techniques empower you to regain control over anxiety symptoms and enhance your mental well-being. Discover the significance of breathing practices in reducing anxiety and promoting relaxation through gentle breathing exercises. Enhance resilience and calm anxiety by incorporating breathing exercises into your daily routine for stress reduction.

Discover your unique sensory needs and how they impact your emotional well-being and mental health. Explore strategies to accommodate sensory preferences in touch, vision, taste, smell, and sound. Learn how to adapt environments for touch seekers, touch avoiders, and more. Find tips for accommodating sensory needs in children, including picky eaters and vestibular sensory needs. Get detailed strategies for auditory sensory needs, such as using white noise and noise-canceling headphones.

Discover a therapist's favorite vagus nerve exercise involving humming for stress relief and relaxation. Explore the Voo Breath, a deep breathing exercise focusing on emotional release and deep relaxation. Experience the benefits of triggering the parasympathetic response and releasing emotions through sound.

Learn how to break the anxiety cycle by embracing body sensations. Find out how avoiding discomfort perpetuates anxiety. Get guided practice on responding to body sensations with compassion.

The podcast discusses the concept of 'Window of Tolerance' in trauma processing, the impact of trauma on the nervous system, and strategies to expand the window for increased resilience. It explores managing stress and emotional regulation, techniques for regulation, and transitioning from hyperarousal to a regulated state through body signals.