Therapy in a Nutshell

Explore the concept of internal safety to reduce anxiety. Learn how to create lists of safe places and memories. Discover strategies for building resilience through visualization exercises. Develop calming techniques for trauma and anxiety. Prepare for sharing stories in therapy and emotional regulation.

Discover the hidden dangers of comparing yourself to others and its impact on mental health. Learn how this habit can lead to issues like anxiety, low self-esteem, and even overspending to keep up with appearances. Explore three key reasons why this cycle is detrimental and find practical strategies to cultivate a healthier mindset. Embrace the journey toward self-worth and break free from the comparison trap!

Learn how to activate your parasympathetic response and strengthen vagal tone to calm anxiety. Discover techniques like breathing exercises, laughter, and cold water exposure. Explore the impact of chronic anxiety on the nervous system and effective ways to manage stress and enhance relaxation.

Learn how to overcome panic attacks by understanding panic stories and shifting perception. Explore embracing panic symptoms to break the pattern and achieve breakthrough in anxiety management. Discover a new approach after 30 years of suffering.

Exploring the reasons behind taking things personally, the hosts share personal anecdotes and discuss the consequences of offense-taking. Steps to stop taking things personally are discussed, as well as the importance of building self-worth. Practical advice on handling situations and developing an internal sense of security is provided.

Learn about the essential skill to regulate your nervous system for managing chronic anxiety. Explore how micro triggers impact stress responses and the benefits of nervous system self-regulation. Discover simple skills to reduce anxiety and improve sleep by calming the body and mind.

Explore how anxiety is linked to the nervous system, understanding the impact of chronic stress, hyparousal, and trauma on mental health. Learn ways to regulate anxiety and overcome trauma for a more relaxed and joyful life.

Discover how a simple two-word phrase can radically shift your experience of anxiety. While anxiety and excitement trigger similar physical responses, transforming your mindset can enhance your performance. Tune in to explore personal stories and research that demonstrate how reframing anxiety as excitement empowers you in challenging situations. This approach emphasizes embracing discomfort as a catalyst for growth, turning fear into motivation!

Break the Anxiety Cycle in 30 Days- Online Course- https://courses.therapyinanutshell.com/anxietyskills I’m going to teach you an important skill to be less emotionally reactive. Essentially, how to control your emotions. Emotions lie to you all the time. But they feel so real. They are very powerful motivators, but they aren’t always accurate. You’ll learn how to be less emotionally reactive by learning to combat emotional reasoning. You’ll learn 4 ways to slow yourself down in an intense moment and 3 steps to combating emotional reasoning.  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  

Learn how to use regrets as motivation and create a better life. Discover strategies to transform past regrets into fuel for personal growth and development. Explore the concept of unhelpful rumination and the importance of taking action in the present moment. Find out how to turn regrets into opportunities for growth by leaning into discomfort, prioritizing relationships, and taking action.