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
Nov 30, 2023 • 22min
Crisis to Calm: 4 DBT skills with Dr. Monica Johnson
Dr. Monica Johnson, an expert in Dialectical Behavior Therapy, discusses the transformative effects of DBT on managing intense emotions and mood disorders. Topics include crisis management, calming techniques like deep breathing and progressive muscle relaxation, and the importance of relaxation and facial tension in interactions.
Nov 23, 2023 • 13min
How to Stop Worrying: Break the Anxiety Cycle Day 14
Discover practical techniques to set boundaries on worry for decreased anxiety levels. Explore the concept of worry as a form of problem-solving and magical thinking. Learn the skill of scheduled worry and the importance of choosing a consistent time and suitable location. Understand the importance of staying present, focusing on personal values, and the potential drawbacks of distraction. Discover how distraction and scheduled worry can be used as strategies to break the worry habit.
Nov 16, 2023 • 15min
How to Stop Overthinking: Break the Anxiety Cycle Day 13
Discover how to stop overthinking by practicing cognitive defusion, a technique that teaches us to observe our thoughts without attachment. Shifting our attention to what aligns with our values can free us from the tiresome cycle of overthinking. The podcast explores the power of attention, shifting perspective, and the importance of becoming the observer of our thoughts in order to gain influence over our own mind and life.
Nov 9, 2023 • 13min
Anxiety about Anxiety: Break the Anxiety Cycle Day 12
Explore the harmful cycle of anxiety about anxiety and learn how to break it. Understand that feeling anxious is normal and can be managed. Discover strategies for handling anxiety, creating space, and managing anxious feelings without judgment. Learn essential skills for working with anxiety, including acknowledging sensations and shifting focus.
Nov 2, 2023 • 19min
Automatic Negative Thoughts: Break the Anxiety Cycle Day 11
The podcast discusses automatic negative thoughts and their impact on anxiety. It explores the importance of becoming aware of these thoughts and addresses the fear of rejection. The hosts share two approaches for managing negative thoughts, CBT and ACT, and provide strategies for challenging and replacing them to reduce anxiety.
Oct 19, 2023 • 15min
10 Medical Conditions that Mimic Anxiety: Anxiety Course Day 10
Explore the connection between untreated syphilis and mental illness, as well as imbalanced mineral levels and OCD. Address the importance of treating underlying physical conditions before focusing solely on therapy or medication. Learn about medical conditions such as heart and breathing difficulties, blood sugar issues, chronic inflammation, hormonal problems, traumatic brain injuries, medication side effects, substance use and abuse, ADHD, autism, and PTSD that can mimic anxiety. Discover the challenges of differentiating between physical conditions and anxiety, and the connection between physical and mental health.
Oct 12, 2023 • 11min
Letting Go of Shame as an HSP Highly Sensitive Person: Anxiety Course Day 9
Explore the concept of shame and sensitivity, the value of sensitivity and empathy in society, and the gifts of highly sensitive persons. Embrace and understand being a highly sensitive person, challenge cultural shame, and promote self-reflection.
Oct 5, 2023 • 16min
What Causes Anxiety Disorders: Anxiety Course Day 8
Explore the causes of anxiety disorders and the factors that contribute to them, including genetics, brain structure, traumatic experiences, and social environment. Learn about neuroplasticity and the potential for therapy to decrease anxiety-related brain changes. Understand the role of emotional memory and strategies to rewire the brain for decreased anxiety. Discover the multi-factorial nature of anxiety and the importance of a biopsychosocial approach. Embrace unique traits and adopt a growth mindset to manage anxiety.
Sep 29, 2023 • 13min
How the Medical Model creates Learned Helplessness: Anxiety Course Day 7
This podcast challenges the belief that mental health diagnoses are permanent genetic traits and explores the treatability of many conditions. It discusses the limitations of the medical model in mental health, introduces the bio-psychosocial model, and highlights effective treatments for depression and anxiety. The idea that a mental health diagnosis is not permanent is explored, encouraging individuals to reduce symptoms and explore treatment options. It also emphasizes that mental illness is not laziness or a moral failure, but a lack of resources, and encourages flexibility in labels and multiple treatment options.
Sep 21, 2023 • 14min
The 7 Types of Anxiety Disorders - Anxiety Course Day 6
This podcast explores the 7 types of anxiety disorders listed in the DSM-5 TR and emphasizes the importance of accurate identification. It debunks myths surrounding anxiety disorders and highlights the treatability of these conditions. The chapters provide an overview of each anxiety disorder, touch on different treatment approaches, and stress the importance of seeking professional help.
