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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
Thursday Oct 27, 2022
Thursday Oct 27, 2022
Check out the course, Taking Charge of Intrusive Thoughts, here: https://courses.therapyinanutshell.com/managing-intrusive-thoughts
OCD is caused by a combination of factors- genetic and biological(what’s going on with our bodies, including inflammation, nutrition, stress, etc), environmental (our experiences), and psychological- how we think. The way you think and act determines whether you feed or starve your OCD. In this video we’ll look at 6 types of thinking that feed OCD, they make it worse. And the reason we look at these is because when you can notice these thoughts, clarify that they aren’t helpful, and then replace them with something else, you actively decrease OCD symptoms. OK, so let’s explore 6 thinking patterns that make OCD worse and then we'll talk about what to do about it. 1. Inflated Responsibility 2. thought Fusion- Believing that Thinking it and doing it are the same thing 3. Excessive concern with controlling one’s thoughts “I shouldn’t ever think this…” 4. Overestimation of threat 5. Intolerance of uncertainty 6. Perfectionism- "I can't make a mistake"
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
Thursday Oct 27, 2022
Thursday Oct 27, 2022
Learn how to stop worrying with the online course Worry Free, taught by Nick Wignall- https://courses.therapyinanutshell.com/WorryFree
Worry isn’t something that happens to you, it’s actually something that you do, that you subconsciously choose to do, because it serves a function- your brain rewards you for it. And then it becomes a habit. If you want to learn how to worry less, you need to understand why your brain likes to worry, because that will free you to find a replacement for that habitual type of thinking. So in this video you’ll learn the 3 subconscious benefits you get from worry, and how to retrain your brain to worry less. First off, I have to credit Dr. Martin Rossman, he’s the author of “The Worry Solution” and he’s an expert in mind/body medicine. This video is basically a concise excerpt from his longer, excellent youtube video “How your Brain can turn anxiety into calmness”. https://www.youtube.com/watch?v=KYJdekjiAog OK, so worry serves at least 3 functions. But real quick, let’s define worry: Worry is a form of thinking, cognition, it’s imagining future outcomes, usually the bad ones. It’s considering all the things that could possibly go wrong. Stress is the physiological response, it’s what happens in your body when you are physically threatened- like a huge dog jumps out to attack you, your adrenaline surges, your heart rate and breathing increase, your blood pressure goes up. While worry happens in your mind, stress is what happens in your body. And it doesn’t just respond to physical threats, you can have a physical response to being rejected by your peers or getting an angry email from your boss. Anxiety- Is the emotional response, it happens in the limbic system in your brain. I consider it a combination of thoughts and physical reactions, but it basically creates a strong motivation to avoid a threat. If you’re anxious around heights, it makes you back away from the cliff edge. If you’re anxious about an upcoming test, you try to avoid that anxiety by either studying harder or procrastinating.
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/store
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
Monday Oct 24, 2022
Monday Oct 24, 2022
Learn more in one of my in-depth mental health courses: https://courses.therapyinanutshell.co...
If you were to ask someone, “What’s causing your insomnia?” they might say something like: “my stress, anxiety, my brain won’t shut off”, maybe they think it’s their cat waking them up or they drank too much coffee or they watched a scary movie before bed. And granted, all of these things can mess with your sleep for a night or two, or more, but they aren’t the thing that causes chronic insomnia. In most cases chronic insomnia is caused by 1 bad habit where you accidentally trained your brain not to sleep. Staying in bed awake. This is the worst thing you can do for your insomnia. And it’s the key to one of the most effective treatments for insomnia, CBT-I, an evidence based treatment for insomnia that has shown up to 80% effectiveness at relieving insomnia.
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/therapyinanuts...
Support my mission on Patreon: https://www.patreon.com/therapyinanut...
Sign up for my newsletter: https://www.therapyinanutshell.com?utm_medium=YTDescription&utm_source=YouTube
Check out my favorite self-help books: https://kit.co/TherapyinaNutshell/bes...
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/c...
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
Monday Oct 17, 2022
Monday Oct 17, 2022
Here is the link to my "Change Your Brain" course: https://courses.therapyinanutshell.co...
Despite 85-90% of people believing that depression is caused by a chemical imbalance, there is no evidence that a chemical imbalance causes depression or is associated with depression. A new meta-analysis by the University College London reviewed the evidence and made headlines this week.
Check out my two unlisted videos on what causes depression: https://youtu.be/Tr1sOJn8Z1Y https://youtu.be/EmCkBCZdZ7M
Check out two videos by other creators on what causes depression: https://www.youtube.com/watch?v=Fid1L... https://www.youtube.com/watch?v=GAC9O...
University College London's review that indicates there is no evidence for the low-serotonin hypothesis that a chemical imbalance causes depression: https://www.nature.com/articles/s4138... Researchers have known for over a decade that there is no evidence for the chemical imbalance : Johan Hari, Lost connections, the inflamed mind, "reducing the stigma but at what cost" https://guilfordjournals.com/doi/10.1..., https://psycnet.apa.org/record/2009-0... Do antidepressants work to treat depression: https://www.ncbi.nlm.nih.gov/books/NB...
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/therapyinanuts...
Learn more in one of my in-depth mental health courses: https://courses.therapyinanutshell.co...
Support my mission on Patreon: https://www.patreon.com/therapyinanut...
Sign up for my newsletter: https://www.therapyinanutshell.com?utm_medium=YTDescription&utm_source=YouTube
Check out my favorite self-help books: https://kit.co/TherapyinaNutshell/bes...
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/c...
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
Thursday Oct 13, 2022
Thursday Oct 13, 2022
For more ways to manage depression check out my course, Change Your Brain: 10 Natural, Research-Backed Ways to Improve Mental Health https://courses.therapyinanutshell.com/change-your-brain
Or my other courses and free resources here: https://courses.therapyinanutshell.com/?utm_medium=YTDescription&utm_source=podcast
A chemical imbalance is not “The Cause” of depression. We have been systematically misinformed about what depression and anxiety are”. This is the main idea behind Johann Hari’s bestselling book lost connections. I recently finished it, and even though I didn’t completely agree with his conclusion, I thoroughly enjoyed his detailed, evidence-based tear-down of the overly-simplistic idea that "chemical imbalance causes depression".
What if the causes of depression are much more complicated than we thought? What if it’s not a chemical imbalance, but a combination of factors, especially what’s going on around us? And inside us. For some people who have a limited understanding of the causes of depression, moving away from the simple chemical imbalance theory sounds like heresy, but before recording this video I shared the script with 3 professionals I trust, a Doctor, a psychiatric nurse practitioner, and a psychiatrist, and all three of them said “Isn’t this basically the Bio-Psycho-Social Model?”. The bio-psycho-social model is a well understood and commonly accepted approach to mental health that conceptualizes the causes of mental illness as being an interplay of Biology, psychology (how you think) and society (your experiences, your environment). But I’m making this video because many members of the public have never heard of it.
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
Support my mission on Patreon: https://www.patreon.com/therapyinanutshell
Sign up for my newsletter: https://www.therapyinanutshell.com?utm_medium=YTDescription&utm_source=podcast
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
Wednesday Oct 12, 2022
Wednesday Oct 12, 2022
Download the free Habit Builder here: https://courses.therapyinanutshell.co...
You can learn the daily habits that happy people use to foster a lasting happiness. These are skills that you can develop. In this video we'll talk about 14 daily habits that happy people practice to create more joy in their lives. I don’t know about you but the pandemic has seemed to make it harder to feel joy. We spend less time doing things with people we love, we stay home, a lot of people feel depressed, anxious, lonely, tired, or bored. So let’s get our joy back, let’s stop waiting for something to change before we can feel happy again. Here’s my list of 14 things that I start trying when I want to increase my joy and happiness. And I’m not just talking about coping skills or stuff that feels good in the short term, in my opinion, these are skills that foster a sense of lasting happiness because they line up with the kind of person I want to be.
Check out the Beautiful Homedics Drift here: https://bit.ly/3tZCU1R
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: https://betterhelp.com/therapyinanuts...
Learn more in one of my in-depth mental health courses: https://courses.therapyinanutshell.co...
Support my mission on Patreon: https://www.patreon.com/therapyinanut...
Sign up for my newsletter: https://therapyinanutshell.com/
Check out my favorite self-help books: https://kit.co/TherapyinaNutshell/bes...
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/c...
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
Tuesday Oct 11, 2022
Tuesday Oct 11, 2022
Download the free Habit Builder here: https://courses.therapyinanutshell.co...
Want some help to be happier? My sponsor, BetterHelp, connects you to a licensed professional from the comfort of your own home. Try it now for 10% off: https://betterhelp.com/therapyinanuts...
Researchers studied the question “Does trying to be happy actually work? If you decided to consciously work on being happier, would you actually be happier down the road? They asked this question in 4 different countries. The results were fascinating. They found that if you tried to be happier in the United States, you actually felt worse, in Germany it had a mixed effect. But in Russia, Taiwan, and Japan, trying to be happier actually worked. So why would that be? The researchers believe it’s due to the cultural difference between the east and the west. https://doi.apa.org/doiLanding?doi=10... You really can learn to be happier, you can learn the skills to feel happy again, but you have to be willing to look past the overly simplistic self-help that promotes individualism, selfishness and isolation. If you want to learn the habits of happy people, perhaps look to eastern culture where the group is more important than the whole. When you reach out, connect, and try to do good in the world, you really can learn how to be happy.
Learn more in one of my in-depth mental health courses: https://courses.therapyinanutshell.co...
Support my mission on Patreon: https://www.patreon.com/therapyinanut...
Sign up for my newsletter: https://www.therapynutshell.com
Check out my favorite self-help books: https://kit.co/TherapyinaNutshell/bes...
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/c...
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
Monday Oct 10, 2022
Monday Oct 10, 2022
Download the free Habit Builder here: https://courses.therapyinanutshell.co...
You can learn how to be happy. It's a skill that you can develop. But trying to make yourself feel happy immediately usually backfires- either you end up just seeking momentary pleasures like food, drugs, buying stuff, hooking up, or distracting yourself…all of which can make your life worse in the long run. Or you end up putting so much pressure on yourself to be happy that you make yourself more stressed out and miserable. But that doesn’t mean it’s hopeless…you really can increase your happiness in life, it’s a skill you can foster. you can learn daily habits of happy people that can change your life. It’s something I’ve been thinking about a lot because it seems like these last two years have sucked the joy out of life a little bit. I used to go places, and see people and do things. I’m pretty sure I used to laugh more. It’s like my emotions are compressed, smashed down, and it’s easier to feel apathetic, numb, low energy and not a lot of excitement… So…here’s what I’ve been doing to get that joy back into my life, and I think it’s working! How to be happy again- this is part 1 of 3.
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: https://betterhelp.com/therapyinanuts...
Learn more in one of my in-depth mental health courses: https://courses.therapyinanutshell.co...
Support my mission on Patreon: https://www.patreon.com/therapyinanut...
Sign up for my newsletter: https://www.therapynutshell.com
Check out my favorite self-help books: https://kit.co/TherapyinaNutshell/bes...
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/c...
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
Thursday Oct 06, 2022
Thursday Oct 06, 2022
Check out my free course, Grounding Skills for Anxiety, Stress and PTSD https://courses.therapyinanutshell.com/grounding-skills-for-anxiety-stress-and-ptsd
Here’s the thing about trauma, even though the event happened in the past- we work with trauma in the present moment. It causes pain in the present moment, it changes your nervous system in the present moment. The hurt isn’t just “in the past” it’s right here, in your body and emotions right now. In the last video we talked about 4 ways traumatic memories differ from regular memories. In this video we’ll cover 4 ways you can work with those memories in the present moment so they don’t bother you so much. When traumatic memories are integrated and consolidated, real healing can happen. This might look like someone being able to say “This terrible thing happened, but right now, I am safe”. And when they remember the event, they can calm their mind and body in the present moment. The memory becomes a memory instead of a flashback where they re-experience a terrible event as if it’s happening again. As we talked about in the last video traumatic memories differ from regular memories in 4 ways: They don’t naturally soften over time, they stay intense and vivid Traumatic memories are often sensory- it FEELS like the event in sights, sounds, smells. The passage of time is distorted-it feels like you’re living it over again in the present They are often fragmented, they don’t follow a sequential order, some information may be missing or blocked
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/?utm_medium=YTDescription&utm_source=podcast
Support my mission on Patreon: https://www.patreon.com/therapyinanutshell
Sign up for my newsletter: https://www.therapyinanutshell.com?utm_medium=YTDescription&utm_source=podcast
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
Monday Oct 03, 2022
Monday Oct 03, 2022
Check out my Grounding Skills Course here: https://courses.therapyinanutshell.com/grounding-skills-for-anxiety-stress-and-ptsd
Managing stress involves a lot of things, a healthy work life balance, good boundaries, sleep, exercise, but changing what you eat can also have a big impact on your stress levels, and that’s because what you eat impacts cortisol levels. Cortisol is known as the stress hormone, it is part of the activating energizing response in your body, and it triggers the fight or flight response. But it plays a lot of other important roles in your body too. Cortisol helps regulate everything from sleep cycles and inflammation, to blood pressure and blood sugar levels. Cortisol is released by the adrenal gland in response to a physical threat (like an injury) or a mental threat (like a deadline). Cortisol isn't inherently bad, it’s helpful in the short term, but being exposed to it for too long can lead to a chronic stress response which includes more anxiety, depression, fatigue, inflammation, weight gain, higher blood pressure, a decreased immune system, higher chance of diabetes and heart disease. So you can see how decreasing cortisol can have a big impact on physical and mental health. When researchers explored how diet impacts cortisol, they found that people on a traditional American diet (high fat, sugar, and carbs) had much higher cortisol levels than people who were eating more fruits, vegetables, whole grains, and polyunsaturated fats. An anti-inflammatory diet can counteract the impacts of cortisol. Inflammation is essentially a low level stress response in the body, your immune system sends out macrophages and cytokines to kill off pathogens, but the side effect is that it also damages healthy tissue and leads to chronic stress on the body. Inflammation also increases intestinal permeability, aka leaky gut, which allows bacteria into the bloodstream and triggers even more inflammation to counter it. When we eat foods that cause inflammation, we essentially trigger that stress response in the body, but you can choose foods that lower cortisol, inflammation and the stress response. As we go through this list of foods, you may recognize it as having a lot in common with the Mediterranean diet. The Mediterranean diet has been found to be quite effective at decreasing inflammation and it’s been shown to improve mental health.
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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/c...
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