Therapy in a Nutshell
Fall Asleep Faster- Happy Place Meditation

Fall Asleep Faster- Happy Place Meditation

March 4, 2021

This is a simple guided meditation to help you sleep, it’s called “Going to your happy place”. It can help you fall asleep faster, relax, and sleep more deeply. In this guided meditation, I walk you through visualizing your happy place, you safe place, your calming place so that you can relax and fall asleep. Going to your happy place can help you bring to mind the sense of safety and sleepiness, help you fall asleep faster and relax.

 

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Happy place meditation, happy place, fall asleep fast, fall asleep faster, fall asleep happy place, sleep, guided meditation, sleep meditation,

 

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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. 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 ---- Music licensed from www.Bensound.com or Artlist.io Images from Freepik.com (premium license), Pixabay, or Wikimedia commons

The SIFT technique for Emotion Processing: Dr. Daniel Siegel The Whole Brain Child

The SIFT technique for Emotion Processing: Dr. Daniel Siegel The Whole Brain Child

February 26, 2021

Emotion processing is when you work through emotions, and in this technique for anxiety and other strong emotions, we cover the SIFT technique. the SIFT technique was developed by Dr. Dan Siegal and is a helpful technique for coping with anxiety and stress and other sensations and emotions.

Thanks BetterHelp for sponsoring the video: BetterHelp- Professional, Affordable Online Counseling starting at around $65 a week https://www.betterhelp.com/therapyina...

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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. 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 ---- Music licensed from www.Bensound.com or Artlist.io Images from Freepik.com (premium license), Pixabay, or Wikimedia commons

The Function of Emotions 3/30 Depression and Anxiety Skills- Why Coping Skills Can Make it Worse

The Function of Emotions 3/30 Depression and Anxiety Skills- Why Coping Skills Can Make it Worse

February 18, 2021

The first 1000 people to use the link will get a free trial of Skillshare Premium Membership: https://skl.sh/therapyinanutshell02211

 

Coping skills for emotions like anger, depression, anxiety focus on making bad feeling go away, on feeling better in the moment. But in the long run coping skills actually make us feel worse because when we suppress our emotions, when we try to make our emotions go away or just cope with emotions, in the long run we aren't honoring the function of emotions. If all we do is try to cope with emotions, we can't change and we can't solve our problems.

 

In this section, skill #2, we’re going to talk about how every emotion you experience serves a function- in their purest form, emotions like fear, sadness, joy, love, guilt, hurt, all serve important roles in our lives. You’re going to learn how to get better at feeling by listening to your innate wisdom, and you’re going to learn why coping skills don’t work in the long run.- And what to do instead.

 

You already have within you the inherent ability to resolve and manage your emotions, you have a deep knowledge inside of you that will guide you and help you work through thoughts and emotions with strength and integrity. The problem is that many of us have been taught that there are “good emotions” and “Bad emotions” and that gets in the way of us being able to listen to our emotions, and honor them. When we focus our energy on making “bad” feelings go away, we often lose track of who we want to be. When we choose to see emotions as functional, instead of just uncomfortable inconveniences, we use our emotions as a resource instead of seeing them as an obstacle.

 

This video was sponsored by Skillshare Looking for Affordable Online Counseling? My sponsor BetterHelp connects you to a licensed professional for $65/week. Try it now for 10% off https://betterhelp.com/therapyinanutshell

 

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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. 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 ---- Music licensed from www.Bensound.com or Artlist.io Images from Freepik.com (premium license), Pixabay, or Wikimedia commons

Fostering a Nonjudgmental Attitude-The Lie of Positive and Negative Emotions 2/30 Depression Anxiety

Fostering a Nonjudgmental Attitude-The Lie of Positive and Negative Emotions 2/30 Depression Anxiety

February 11, 2021

A Nonjudgmental attitude toward emotions has been shown to be the most effective trait of mindfulness to help prevent depression and anxiety. A Non-judgmental attitude means describing your emotions instead of judging them. Letting go of judgment means that you learn to describe and respond to emotions instead of judge them. This non judgmental stance has been shown to help with anxiety, depression and other mental health concerns.

 

In western society we have been trained to think of “positive” and “negative” emotions. I just got a chart in the mail the other day- it’s got so-called “positive emotions” on one side and “negative emotions” on the other. This is a super common approach to thinking about emotions. It partly stems from the ideas of a popular theorist Paul Ekman. He labeled the 6 primary emotions as anger, happiness, surprise, disgust, sadness, and fear. People took it a step further and divided them into groups. You've got your bad emotions “like anger, sadness, fear, disgust” and your good emotions “happiness”.

 

Out of the 6 primary emotions 5 of them would traditionally be considered negative. The only emotion we are supposed to approve of is happiness. This is a setup for failure! It’s just not helpful to think this way. When we label the majority of our emotions as “bad” we end up putting tons of energy into trying to shut down the other 5 emotions. This usually leads to people feeling miserable. And it’s a waste of energy. This is the first real obstacle to working through emotions, to processing them. If we judge emotions as “Bad” just because they’re uncomfortable- this limits our options for how we can respond. It’s not that we want to feel bad, or that I’m encouraging you to feel sad all the time, but that judging your emotions just isn’t helpful. Generally when people think of “negative emotions” or “Bad feelings” then their automatic response is trying to not feel them. In trying to suppress them.

 

Looking for Affordable Online Counseling? My sponsor BetterHelp connects you to a licensed professional for $65/week. Try it now for 10% off https://betterhelp.com/therapyinanutshell

 

Learn more in one of my in-depth mental health courses: https://therapyinanutshell.teachable.com/courses

 

Support my mission on Patreon: https://www.patreon.com/therapyinanutshell

 

Sign up for my newsletter: https://www.therapynutshell.com

 

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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. 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 ---- Music licensed from www.Bensound.com or Artlist.io Images from Freepik.com (premium license), Pixabay, or Wikimedia commons

Name it to Tame it- 1/30 Depression and Anxiety Skills: How to Process Emotions

Name it to Tame it- 1/30 Depression and Anxiety Skills: How to Process Emotions

February 4, 2021

Name it to tame it. When we don't know what we're feeling, we tend to be reactive and impulsive in ways that mess up our life. We can start improving our lives by learning to identify and name what we're feeling.

You can change your life with how you use your words. In this video, the first of 30 skills in my emotion processing course, you’re going to learn how to get better at feeling by getting better at naming your emotions.

Most people most of the time are somewhat aware of emotions but they don’t define or explore them. When we don't know what we're feeling, we tend to be reactive and impulsive in ways that mess up our life. When our emotions are vague, nebulous, unexplored sensations- when we feel something, but we don’t know what it is or we aren’t sure where it comes from- we have little power to change it.

 

"Name it to Tame" it is a term coined by Dr. Daniel Siegel, aka Dan Siegel

 

Looking for Affordable Online Counseling? My sponsor BetterHelp connects you to a licensed professional for $65/week. Try it now for 10% off https://betterhelp.com/therapyinanutshell

 

Learn more in one of my in-depth mental health courses: https://therapyinanutshell.teachable.com/courses

 

Support my mission on Patreon: https://www.patreon.com/therapyinanutshell

 

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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. 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 ---- Music licensed from www.Bensound.com or Artlist.io Images from Freepik.com (premium license), Pixabay, or Wikimedia commons

How to Process Your Emotions- Course Introduction/30 Depression and Anxiety Skills Course

How to Process Your Emotions- Course Introduction/30 Depression and Anxiety Skills Course

January 28, 2021

How to Process your Emotions Invest in yourself! Use my link and check out the first chapter of any course for FREE! https://bit.ly/3qHLWvZ

 

This video is the Introduction to the course How to Process your Emotions: Essential Skills to Resolve Depression, Anxiety and other Intense Emotions. When I talk about processing emotions, I mean we literally need to go through a process to regulate and resolve our emotions. In this video you’re going to learn what emotion processing is, what gets in the way of it, and how you can start to learn to work through your emotions so they don’t build up in a harmful way in your life.

 

Over the next 30 videos I’m going to teach you skills that help you not only process through feelings of anxiety and depression, but emotions in general. These videos are part of a larger course I’m working on but the bulk of the videos on Emotion processing are going right here on YouTube. This is how to work through big painful emotions. You could call this emotional intelligence, or controlling or coping with your emotions, but it’s better than that. It’s actually resolving your emotions. Knowing how to process emotions is essential to living a happy life, to having healthy relationships, to being a good boss or friend or lover. Research shows over and over that these are the skills that help people live a good life-but most people have never even heard of them. This course uses Exercises, Video, Audio, quotes, visuals, narratives, short readings, workbook exercises,, and links to extended resources. (YT if you want to access all of these essential resources, ad free, in one convenient location, you can buy the full course here: Don’t skip over these if you want the full benefits. Most people don’t know what emotion processing is- and they’ve never been taught the skills to work through emotions.

 

Thank you DataCamp for Sponsoring this video

 

Looking for Affordable Online Counseling? My sponsor BetterHelp connects you to a licensed professional for $65/week. Try it now for 10% off https://betterhelp.com/therapyinanutshell

 

Learn more in one of my in-depth mental health courses: https://therapyinanutshell.teachable.com/courses

 

Support my mission on Patreon: https://www.patreon.com/therapyinanutshell

 

Sign up for my newsletter: https://www.therapynutshell.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, 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. 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 ---- Music licensed from www.Bensound.com or Artlist.io Images from Freepik.com (premium license), Pixabay, or Wikimedia commons

How to set better goals with this one shift in thinking

How to set better goals with this one shift in thinking

January 26, 2021

Thanks to Skillshare for sponsoring this video: The first 1000 people to use this link will get a free trial of Skillshare Premium Membership: https://skl.sh/therapyinanutshell01211

You can learn to set better goals. Most people don't realize it but they are accidentally setting negative goals and this just isn't how your brain works. If you want to set better goals, then you need to learn how to set positive goals. Setting positive goals is about focusing on the smallest possible steps to accomplishing what you DO want in your life instead of focusing on what you DON'T want in your life.

This video was sponsored by Skillshare

Looking for Affordable Online Counseling? My sponsor BetterHelp connects you to a licensed professional for $65/week. Try it now for 10% off https://betterhelp.com/therapyinanuts...

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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. 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 ---- Music licensed from www.Bensound.com or Artlist.io Images from Freepik.com (premium license), Pixabay, or Wikimedia commons

Fight Depression And Burnout in 2 Minutes a Day - 3 Good Things Activity

Fight Depression And Burnout in 2 Minutes a Day - 3 Good Things Activity

January 21, 2021

You can fight depression and burnout in just a few minutes a day. Your brain is so much better at focusing on survival than it is at focusing on being happy, and it's because of this fact that your brain is constantly scanning for threats, trying to pick out or notice anything bad, dangerous, or negative instead of looking for the positive or dwelling on the good things that happen in your life. Your brain’s default setting is to keep you alive by really paying attention to anything threatening or dangerous. This focus on survival was imperative to our ancestors, but in today's world, if left unchecked, it can lead to stress, burnout, and depression. But I have good news. There is a simple way to combat this challenge of focusing on the negative, and to turn up the volume of the positive things in your life. In this video, I'll teach you how to fight burnout and feel happier.

It takes just two minutes a day, and thanks to our sponsor take2minutes.org, it's easier than ever to get it done. Take2Minutes.org is a free service that sends you uplifting text messages each day and will also prompt you to do the 3 Good Things activity. You can find them by texting “join” to (717) 674-2779 In the U.S. or (778) 400-0444 In Canada. Or by visiting take2minutes.org

Looking for Affordable Online Counseling? My sponsor BetterHelp connects you to a licensed professional for $65/week. Try it now for 10% off https://betterhelp.com/therapyinanuts...

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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. 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 ---- Music licensed from www.Bensound.com or Artlist.io Images from Freepik.com (premium license), Pixabay, or Wikimedia commons

Creating an Environment where Healing Mental Illness is Possible: A Treatment Team Approach

Creating an Environment where Healing Mental Illness is Possible: A Treatment Team Approach

January 19, 2021

In this video I’m going to talk about how you can create an environment where healing is possible and increase your chances of beating your mental illness. And while most people don’t have the opportunity to go to residential treatment if they need it, there is one thing that I’ve taken from my experience there that helps me be a better therapist now than I was before. And that’s taking a team approach to treatment.

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Thanks BetterHelp for sponsoring the video: BetterHelp- Professional, Affordable Online Counseling starting at around $65 a week https://www.betterhelp.com/therapyina...

My Intensive Mental Health Courses are now on Teachable! Change your Brain: Mental Health and Neuroplasticity Course: https://therapyinanutshell.teachable....

Coping Skills and Self-Care for Mental Health Course: https://therapyinanutshell.teachable....

FREE! Grounding Skills Course: https://therapyinanutshell.teachable.... How to Help Course: Practical Skills to help Loved ones with Mental Illness: https://therapyinanutshell.teachable....

Check Out My Favorite Books for Mental Health: https://kit.co/TherapyinaNutshell/bes...

Music licensed from www.Bensound.com or Artlist.io Images from Freepik.com (premium license), Pixabay, or Wikimedia commons

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. 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

Change the World with One Skill: World Mental Health Day Find a Way #WithMe

Change the World with One Skill: World Mental Health Day Find a Way #WithMe

January 12, 2021

Hello everyone, Today is World Mental Health Day, Right now around a billion people experience a mental illness or a substance abuse disorder and depression is the leading cause of disability worldwide. But the solution sometimes seems overwhelming. So it’s needless to say that mental Illness is a big problem for many people.

And the causes are complex, from biology to experience to how we think and act, and in my opinion depression and anxiety are often caused by a lot of tiny little thoughts or behaviors that we don’t even notice, but over time these pile up. But the research is clear, most mental illness is treatable, we can change how we feel, we can improve mental health and fight depression and anxiety by changing how we think and changing how we act and seeking professional and medical support.

Sign up for my Newsletter: https://www.therapynutshell.com

Thanks BetterHelp for sponsoring the video: BetterHelp- Professional, Affordable Online Counseling starting at around $65 a week https://www.betterhelp.com/therapyina...

My Intensive Mental Health Courses are now on Teachable! Change your Brain: Mental Health and Neuroplasticity Course: https://therapyinanutshell.teachable....

Coping Skills and Self-Care for Mental Health Course: https://therapyinanutshell.teachable....

FREE! Grounding Skills Course: https://therapyinanutshell.teachable....

How to Help Course: Practical Skills to help Loved ones with Mental Illness: https://therapyinanutshell.teachable....

Check Out My Favorite Books for Mental Health: https://kit.co/TherapyinaNutshell/bes...

Music licensed from www.Bensound.com or Artlist.io Images from Freepik.com (premium license), Pixabay, or Wikimedia commons 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.

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

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