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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
Friday Aug 15, 2025
Friday Aug 15, 2025
Anger can be a hidden root cause of Anxiety. sometimes suppressed anger comes out as anxiety especially when you've been conditioned to believe that anger is unacceptable. Learn the skills to Regulate your Emotions, join the membership: https://courses.therapyinanutshell.com/membership
Anger and anxiety are often interconnected, with unprocessed anger manifesting as anxiety. In this conversation, Emma McAdam and Dr. Sarah Michaud explore the intricate relationship between anger and anxiety, sharing personal experiences and insights from their professional backgrounds. They discuss how unprocessed anger can manifest as anxiety and depression, the importance of recognizing hidden anger, and the body's response to these emotions. The conversation also delves into practical tools for processing anger, including writing exercises and the significance of compassion in managing feelings of resentment. Ultimately, they emphasize the need for emotional awareness and the benefits of confronting and understanding one's feelings.
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 Aug 07, 2025
Thursday Aug 07, 2025
It’s normal that intrusive thoughts are about things that you consider “Bad” but just having a thought won’t hurt you and it doesn’t mean you’re dangerous. Harm OCD is common. Learn the skills to Regulate your Emotions, join the membership: https://courses.therapyinanutshell.com/membership
Course on Managing Intrusive thoughts: https://courses.therapyinanutshell.com/managing-intrusive-thoughts
FREE Clarify Your Values Workbook: https://courses.therapyinanutshell.com/opt-in-2123fb37-7322-4208-a65a-2b135a653d47
Full interview w/ Dr. Green: https://youtu.be/AyXMt89_M9g
Are your intrusive thoughts so intense or disturbing that they feel dangerous? You're not alone. In this video, we break down what these dangerous thoughts really mean, especially in the context of OCD (Obsessive-Compulsive Disorder) and anxiety. Harm OCD is the specific thoughts that you might hurt someone. You might think "I'm afraid I'm going to hurt my child". Learn the difference between intrusive thoughts and real desires, and why your brain targets the things you care most about. Using Cognitive Behavioral Therapy (CBT) and Acceptance and Commitment Therapy (ACT), you'll discover practical tools like defusion, exposure, and how to stop doing safety behaviors that make negative thoughts stickier. These strategies help retrain your brain to see thoughts for what they are—just thoughts. If you’re struggling with scary, unwanted thoughts and feel trapped in the OCD cycle, this video offers clarity, compassion, and a path forward. #IntrusiveThoughts #ocd
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
Friday Jul 25, 2025
Friday Jul 25, 2025
Medical trauma can cause PTSD, with signs like fear of doctors, flashbacks, anxiety, avoidance, panic attacks, and emotional numbness after medical experiences. Check out my FREE grounding Skills course here: https://courses.therapyinanutshell.com/grounding-skills-for-anxiety-stress-and-ptsd
Here's the guide about recognizing distress so you can help to prevent medical trauma: https://www.nctsn.org/sites/default/files/resources//pediatric_toolkit_for_health_care_providers.pdf
Learn the skills to Regulate your Emotions, join the membership: https://courses.therapyinanutshell.com/membership
Medical trauma can have a deep and lasting impact, often leading to PTSD. Signs of PTSD from medical trauma include persistent fear of hospitals, panic attacks during medical visits, nightmares about past procedures, and emotional detachment. Medical trauma symptoms and signs can also involve hypervigilance, irritability, avoidance of necessary care, and distrust of healthcare providers. Some people may experience physical symptoms like racing heart, nausea, or dizziness when reminded of their trauma. Others might struggle with depression, anxiety, or feelings of helplessness related to their medical experiences. PTSD from medical trauma can develop after surgeries, ICU stays, childbirth complications, invasive procedures, or medical negligence. Recognizing the signs of PTSD and medical trauma symptoms early can help prevent long-term emotional suffering. Treatment often includes trauma-focused therapy, EMDR, or somatic therapies designed to help the body and mind heal from overwhelming experiences. Understanding that medical trauma is real and valid is the first step toward recovery.
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
Friday Jul 25, 2025
Friday Jul 25, 2025
Dealing with OCD, Intrusive Thoughts, or unwanted thoughts? Dr. Kat Green teaches us valuable strategies from CBT and ERP to help you stop intrusive thoughts. Check out Kat's courses here: https://courses.therapyinanutshell.com/ocd-courses
Learn the skills to Regulate your Emotions, join the membership: https://courses.therapyinanutshell.com/membership
Struggling with OCD, intrusive thoughts, or unwanted mental images that just won’t go away? In this video, Dr. Kat Green shares practical tools from Cognitive Behavioral Therapy (CBT) and Exposure and Response Prevention (ERP)—the gold standard treatment for OCD. You'll learn why trying to suppress or avoid intrusive thoughts can actually make them worse, and what to do instead. Whether you’re battling obsessive worries, mental compulsions, or scary “what if” thoughts, this episode offers hope and real strategies to help you break the cycle. Learn how to face your fears, stop fighting your thoughts, and take your life back from OCD. #OCD #IntrusiveThoughts #CBT #ERP #MentalHealth #ObsessiveCompulsiveDisorder #AnxietyHelp #UnwantedThoughts #TherapyInANutshell
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
Friday Jul 18, 2025
Friday Jul 18, 2025
Anxiety can make you feel tense, tight, or have other bodily symptoms. In this exercise, learn to soften and relax that tension. Check out the FREE grounding Skills course
Learn the skills to Regulate your Emotions, join the membership: https://courses.therapyinanutshell.com/membership
Feeling overwhelmed by anxiety, body tension, or racing thoughts? This 3-minute mindfulness meditation is designed to gently calm your nervous system and release physical tension caused by stress and anxiety. When we’re anxious, we often hold tightness in our jaw, shoulders, chest, or stomach—without even realizing it. In this guided exercise, you’ll practice mindfulness by tuning into your body, softening tension, and using your breath to activate your parasympathetic nervous system. Even a few minutes of this calming meditation can lower cortisol levels, reduce your heart rate, and help your body feel safe again. Whether you're new to meditation for anxiety or just need a quick reset, this practice helps bring awareness and peace to your body and mind. Ease body tension and anxiety in just 3 minutes with this mindfulness meditation. Relax, breathe, and reset with simple movements and soothing awareness. #mindfulness #Meditation #AnxietyRelief #BodyTensionAnxiety #mindfulnessforanxiety
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
Friday Jul 11, 2025
Friday Jul 11, 2025
Struggling with Panic Attacks, Panic Disorder, or Anxiety attacks? Learn how to stop Panic Attacks with skills from CBT. Learn the skills to Regulate your Emotions, join the membership: https://courses.therapyinanutshell.com/membership
Check out Kimberley's YT Channel: https://www.youtube.com/channel/UCMGMsxHVAfuveLsah_EmBRg
Struggling with panic attacks, panic disorder, or anxiety attacks? You’re not alone—and you’re not broken. In this video, we answer the most common questions I receive from clients and followers about panic and recovery. We explore how panic disorder differs from general anxiety, how avoidance behaviors unintentionally keep you stuck, and how to begin breaking the cycle with CBT (Cognitive Behavioral Therapy) and science-backed strategies.
You’ll learn how to gently face panic with self-compassion, reframe common fears (like panic in public or while driving), and take your first small step toward healing.
We also discuss the mindset shifts that truly change everything in recovery. Whether you’ve struggled for years or are just beginning your journey, this is for you. Panic is treatable—and recovery is possible. #PanicAttacks #PanicDisorder #CBT #CognitiveBehavioralTherapy #AnxietyAttacks
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
Friday Jul 04, 2025
Friday Jul 04, 2025
Struggling with depression and self-blame? Learn why it’s not your fault, how guilt fuels depression, and how to break the cycle and heal. Learn the skills to Regulate your Emotions, join the membership: https://courses.therapyinanutshell.com/membership
Are you stuck in a cycle of depression, self-blame, and guilt? Do you constantly think, "It’s my fault I feel this way"? In this video, we dive deep into the connection between depression and self-blame, showing how guilt, shame, and blaming yourself can worsen mental health. You'll learn why depression tricks your mind into believing it's all your fault, how excessive guilt fuels deeper depression, and how cognitive distortions keep the cycle alive. We'll also explain the neuroscience behind depression, guilt, and self-blame — and how you can start to break free. If you often feel like "I’m to blame" or "It’s my fault I’m depressed," this video will help you understand the real causes of depression and guide you toward self-compassion, resilience, and emotional healing. Stop letting self-blame and guilt control your life. Learn practical steps to reframe your thinking, heal from depression, and create a healthier, more hopeful future. Watch now and start breaking the cycle.
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
Monday Jun 30, 2025
Monday Jun 30, 2025
Learn the skills to Regulate your Emotions, join the membership: https://courses.therapyinanutshell.com/membership
The speaker discusses the metabolic theory of mental health, suggesting that brain disorders classified as mental illnesses are largely metabolic conditions. Traditional treatments—like therapy and medication—can benefit from an understanding of brain metabolism, potentially leading to new strategies, including weight loss drugs, dietary changes, exercise, and sleep improvements. They emphasize the value of the ketogenic diet for serious conditions like schizophrenia and bipolar disorder, referencing positive study results and personal testimonies. They also debunk the chemical imbalance theory of mental illness, proposing that medications work by improving brain metabolism. For those with severe mental illnesses, working with a professional on a metabolic treatment plan, such as a ketogenic diet, is recommended. The script concludes with a positive note on the potential benefits of new weight loss drugs like Ozempic for various mental health conditions and addiction treatments.
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
Friday Jun 27, 2025
Friday Jun 27, 2025
Learn the skills to Regulate your Emotions, join the membership: https://courses.therapyinanutshell.com/membership
Check out Hazel's Program here: https://www.strongmindclimbing.com/
I love climbing because there's an amazing intersection of mental and physical skills, and it pushes me every time I go out. Today I get the incredible blessing to interview one of my favorite climbers- Hazel Findlay!
I've been watching Hazel in climbing films for at least a decade, she's an incredibly strong, but also wise climber, who has pushed the limits of the sport. She's the first British woman to climb E9 6c - one of the hardest and simultaneously dangerous grades in climbing, but she doesn't have a death-wish, she makes careful intentional choices about how she goes about climbing. Today we talk about anxiety, calming the body, self talk, the ego, and why Utah is amazing!
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
Friday Jun 20, 2025
Friday Jun 20, 2025
Free mini-course on How to Stop Panic Attacks and Anxiety Attacks: https://courses.therapyinanutshell.com/ending-panic-attacks-and-anxiety-attacks
Are you in the middle of an anxiety attack or feeling that rising wave of panic? Your body’s going haywire—shaky hands, racing heart, dizziness, nausea—and it feels like there’s no way out.
In this video, I guide you step-by-step through my favorite way to stop an anxiety attack in its tracks. It’s called The Activate Method, and it’s more than just deep breathing or trying to "think calm." This is a guided walkthrough that tackles your fight/flight/freeze (FFF) response head-on using physical movement, emotional release, and practical problem solving. In this anxiety attack relief video, you’ll learn:
-Why deep breathing might not work to stop panic attacks when you're overwhelmed
-What causes anxiety attacks (spoiler: it's not always what you think)
-The exact steps I use to calm down and reset during an anxiety attack
-How to burn off stress chemicals through movement
-How to do a powerful brain dump to get anxious thoughts out of your head
-The one question to ask yourself to break the cycle of anxiety
-Why avoiding emotions and stress can make anxiety worse
Whether you’re facing panic attacks, work stress, emotional overwhelm, or that “trapped” feeling, this video walks you through how to reclaim control—step by step.
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
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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/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.
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