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
May 3, 2024 • 46min
Menopause and Mental Health with Dr. Mary Claire Haver
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.
Apr 29, 2024 • 19min
Breathing Exercises for Anxiety: Day 25 Break the Anxiety Cycle
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.
Apr 19, 2024 • 34min
Sensory Needs Quiz- Your Sensory Needs Assessment
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.
Apr 8, 2024 • 5min
My New Favorite Vagus Nerve Exercise for Anxiety or Trauma Recovery - The Voo Breath or Foghorn
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.
Mar 28, 2024 • 8min
What to do with Anxiety in Your Body - Day 24 Break the Anxiety Cycle
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.
11 snips
Mar 22, 2024 • 18min
Window of Tolerance -An Essential Skill for PTSD, Trauma and Nervous System Regulation
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.
Mar 8, 2024 • 16min
Building an Internal Sense of Safety for PTSD, Trauma or Anxiety: Day 23 Break the Anxiety Cycle
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.
32 snips
Mar 4, 2024 • 17min
How to Stop Comparing Yourself to Others
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!
Feb 22, 2024 • 20min
How to Turn on the Parasympathetic Response to Calm Anxiety: Day 22 of Break the Anxiety Cycle
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.
Feb 16, 2024 • 9min
THIS guy solved Panic Attacks after 30 years of Panic Disorder
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.
