Podcasts about commitment therapy

Making amends, making repairs is even more powerful than self forgiveness or self-compassion. When you learn to fix the harms you've caused you can truly find emotional freedom. Learn the skills to Regulate your Emotions, join the membership: https://courses.therapyinanutshell.com/membership Where to find Dr. Sarah Michaud https://www.youtube.com/@leavingcrazytown https://drsarahmichaud.com/ Ted Talk: Our story of rape and reconciliation - Thordis Elva and Tom Stranger https://www.youtube.com/watch?v=gyPoqFcvt9w In this conversation, Dr. Sarah Michaud and I explore the profound themes of self-compassion, forgiveness, and the importance of making amends. We discuss how guilt and shame can manifest in our lives and the courage required to face our mistakes. 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

If you've been dragging some of last year around with you, or you've been feeling that strange mix of excitement and pressure that shows up every January, this episode is calling your name. Closing out the year, the POTC cohosts are bringing you a conversation about how creativity can be a lifeline, a mindset shift, and a really enjoyable way to start 2026 feeling more like yourself.Walking you through simple ways to reflect on the past year, we share some creative exercises that spark real insight and explore how tuning into your creative side can help you make meaning, connect with people, and better handle the tough stuff life throws at you. If you're craving more joy, connection, or just a new angle on the year ahead, you're bound to find something that resonates.So settle in, and join us in starting the year with intention, curiosity, and a little touch of creativity.Listen and Learn: Reflection Exercises, including: Finding Meaning: Reflecting on the past year, where were you last New Year's, and what were your biggest highs and lows since thenMeaningful Moments: Reflecting on two or three meaningful moments from the past year and vividly recalling the sights, sounds, and feelings of each experienceLessons, Wins and Moving Forward: Reflecting on your past year to uncover lessons from mistakes, celebrate achievements, and clarify what truly matters to you as you move into 2026Vision for the Year Ahead: Reflecting on what you truly want, the areas you've neglected, and the values you want to prioritize in the year aheadHow incorporating creative, life-affirming activities can boost your well-being and help you navigate life's challengesPractical exercises and tips to spark more creativity in your life in the new yearResources: Access the New Year's Reflection Questions from this episode (.pdf or editable MS Word versions available) Debbie's Guided Journaling Substack with writing prompts and a 30-day journaling challengeYear Compass worksheets: https://yearcompass.com/Word of the Year and Unravel Your Year worksheets by Susannah Conway: https://www.susannahconway.com/unravel Creative Mornings: https://creativemornings.com/ Jill | Betrayal Weekly: https://podcasts.apple.com/us/podcast/jill-betrayal-weekly/id1615637724?i=1000726003078 If you have a story connected to trauma, crime, or someone who's caused harm—and you feel ready to share it—Jill would love to hear from you. You can book a free 30-minute consult at:https://jillstoddard.com/contact-us About the POTC CoHosts: Debbie Sorensen, PhD, Co-hostDebbie (she/her) is a clinical psychologist in private practice in Denver, Colorado with a bachelor's degree in Psychology and Anthropology from the University of Colorado, Boulder, and a Ph.D. in Psychology from Harvard University. She is author of the book ACT for Burnout: Recharge, Reconnect, and Transform Burnout with Acceptance and Commitment Therapy, and co-author of ACT Daily Journal: Get Unstuck and Live Fully with Acceptance and Commitment Therapy. She loves living in Colorado, her home state, with her husband, two daughters, and dog. When she's not busy working or podcasting, she enjoys reading fiction, cooking, traveling, and getting outdoors in the beautiful Rocky Mountains! You can learn more about Debbie, read her blog, and find out about upcoming presentations and training events at her webpage, drdebbiesorensen.com.Jill Stoddard, PhD, Co-hostJill Stoddard is passionate about sharing science-backed ideas from psychology to help people thrive. She is a psychologist, writer, TEDx speaker, award-winning teacher, peer-reviewed ACT trainer, bariatric coach, and co-host of the popular Psychologists Off the Clock podcast. Dr. Stoddard is the founder and director of The Center for Stress and Anxiety Management, an outpatient practice specializing in evidence-based therapies for anxiety and related issues. She is the author of three books: The Big Book of ACT Metaphors: A Practitioner's Guide to Experiential Exercises and Metaphors in Acceptance and Commitment Therapy; Be Mighty: A Woman's Guide to Liberation from Anxiety, Worry, and Stress Using Mindfulness and Acceptance; and Imposter No More: Overcome Self-doubt and Imposterism to Cultivate a Successful Career. Her writing has also appeared in The Washington Post, Psychology Today, Scary Mommy, Thrive Global, The Good Men Project, and Mindful Return. She regularly appears on podcasts and as an expert source for various media outlets. She lives in Newburyport, MA with her husband, two kids, and disobedient French Bulldog. Michael Herold, Co-HostMichael (he/him) is a confidence trainer and social skills coach, based in Vienna, Austria. He's helping his clients overcome their social anxiety through Acceptance and Commitment Therapy (ACT) and fun exposure exercises. (Though the jury is still out on whether they're mostly fun for him). He is also a certified therapeutic game master, utilizing the Dungeons&Dragons tabletop roleplaying game to train communication, assertiveness, and teamwork with young adults. Or actually, anyone ready to roll some dice and battle goblins in a supportive group where players want to level up (pun!) their social skills. Michael is the head coach of the L.A. based company The Art of Charm, running their confidence-building program “Unstoppable” as well as workshops on small talk, storytelling, vulnerability, and more. He is the scientific advisor and co-producer of their large podcast with more than 250 million downloads. As a member of the Association for Contextual Behavioral Science (ACBS), Michael is the current President of the ACT Coaching Special Interest Group with nearly 1,000 coaches worldwide, and the co-founder of the ACT in Austria Affiliate of ACBS, a nationwide meetup for ACT practitioners in Austria. He's a public speaker who has spoken at TEDx, in front of members of parliament, universities, and once in a cinema full of 500 kids high on sugary popcorn. In a previous life, he was a character animator working on award-winning movies and TV shows such as “The Penguins of Madagascar” and “Kung Fu Panda”. That was before he realized that helping people live a meaningful life is much more rewarding than working in the film business – even though the long nights in the studio allowed him to brew his own beer in the office closet, an activity he highly recommends. Michael grew up with five foster kids who were all taken out of abusive families. His foster sisters showed him how much positive change is possible in a person if they have the love and support they need.Emily Edlynn, PhD, Co-HostEmily (she/her) is a licensed clinical psychologist specializing in pediatric health psychology who works in private practice with children, teens, and adults. She has a BA in English from Smith College, a PhD in clinical psychology from Loyola University Chicago, and completed postgraduate training at Stanford and Children's Hospital Orange County. Emily spent almost ten years working in children's hospitals before pivoting to private practice, which allowed her to start a writing career. Emily has written her blog, The Art and Science of Mom, since 2017 and a parenting advice column for Parents.com since 2019. Emily's writing has also appeared in the Washington Post, Scary Mommy, Good Housekeeping, Motherly, and more. She recently added author to her bio with her book, Autonomy-Supportive Parenting: Reduce Parental Burnout and Raise Competent Confident Children and has a Substack newsletter. Emily lives with her husband, three children, and two rescue dogs in Oak Park, IL where she can see Chicago's skyline from her attic window. Yael Schonbrun, PhD, Co-hostYael (she/her) is a licensed clinical psychologist who wears a number of professional hats: She has a small private practice specializing in evidence-based relationship therapy, she's an assistant professor at Brown University, and she writes for nonacademic audiences about working parenthood. She has a B.A. from Washington University in St. Louis, a Ph.D. in clinical psychology from the University of Colorado, Boulder, and completed her postgraduate training at Brown University. In all areas of her work, Yael draws on scientific research, her clinical experience, ancient wisdom (with an emphasis on Taoism), and real life experiences with her three little boys. You can find out more about Yael's writing, including her book, Work, Parent, Thrive, and about her research by clicking the links. You can follow Yael on Linkedin and Instagram where she posts about relationship science or subscribe to her newsletter, Relational, to get the science of relationships in your email inbox!Related Episodes: 410. Creativity and Making Things with Kelly Corrigan and Claire Corrigan Lichty345. Writing for Personal Growth with Maureen Murdock211. Subtract with Leidy Klotz73. Essentialism with Greg McKeown257. The Gift of Being Ordinary with Ron Siegel 37. Post-Traumatic Growth with Diana and Debbie375. Midlife: From Crisis to Curiosity with Meg McKelvie and Debbie Sorensen 285. What Do You Want Out of Life? Values Fulfillment Theory with Valerie Tiberius 351. You Only Die Once with Jodi Wellman 138. Exploring Existence and Purpose: Existentialism with Robyn Walser 329. The Power of Curiosity with Scott ShigeokaSee Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

top relying on goals that fail. Learn how tiny habits, systems, and 1% improvements create real, lasting change for mental health, motivation, and daily life. Join the 31-day Emotion Processing challenge: https://courses.therapyinanutshell.com/htpe-30-skills-in-30-days-landing-page-1 Learn the skills to Regulate your Emotions, join the membership: https://courses.therapyinanutshell.com/membership Tired of setting big goals on Monday and giving up by Wednesday? In this video, you'll learn why goals fail—and why building tiny habits and simple systems is the key to real, lasting change. We'll break down how to start tiny, create 1% improvements, shape your environment, and build habits that actually stick, even if you've tried and failed before. You'll learn practical steps to change your mental health, reduce stress, stop relying on willpower, and design a system that makes the better life automatic. If you've ever felt overwhelmed, unmotivated, or stuck in the “valley of disappointment,” this will give you hope—and a clear plan. 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

Many people experience trauma not from accidents or violence—but from medical events. ICU stays, surgery, birth trauma, or even routine procedures can leave lasting emotional wounds. In this conversation, Emma McAdam (Therapy in a Nutshell) and Christen Mullane, LMHC, unpack what medical trauma really is, how it differs from medical PTSD, and practical ways to heal. Christen explains how medical experiences can damage trust in your body and in healthcare systems, why “health anxiety” is sometimes actually trauma, and how to gently rebuild a sense of safety and empowerment. 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

Happiness is the subject of thousands of articles, podcasts, and scientific studies. Yet all this focus on happiness doesn't seem to be making people any happier. In fact, the more they try to be happy, especially by fighting to get rid of bad feelings and cling to good ones, the more unhappy people often become.My guest would say that the first step in escaping this negative cycle is redefining what happiness even means — thinking of it not as a state of feeling good but of doing good.His name is Russ Harris and he's a therapist and the author of The Happiness Trap.Today on the show, Russ explains how struggling against difficult feelings and thoughts just makes them stronger — amplifying instead of diminishing stress, anxiety, depression, and self-consciousness — and how simply obeying your emotions doesn't work out any better. He then unpacks the alternative approach to happiness espoused by Acceptance and Commitment Therapy. With ACT, you allow both hard and pleasant feelings to coexist, and unhook from the latter so that they no longer jerk you around. This allows you to focus on taking action on your values to create a meaningful, flourishing life, or in other words, real happiness.Resources Related to the EpisodeAoM Podcast #614: Get Out of Your Mind and Into Your Life With the Founder of Acceptance and Commitment Therapy, Steven HayesAoM Article: From Overwhelmed to Empowered — How Labeling Your Emotions Can Help You Take ControlConnect With Russ HarrisRuss' WebsiteSee Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

7 micro habits to escape the freeze response, climb the polyvagal ladder, boost energy, heal burnout, and get unstuck from dorsal vagal shutdown and depression. Learn the skills to Regulate your Emotions, join the membership: https://courses.therapyinanutshell.com/membership If you feel sluggish, numb, depressed, or burnt out, your nervous system might be stuck in the freeze response. In this video, I'll teach you 7 tiny habits that activate energy, restore safety, and help your body move up the polyvagal ladder. These simple, science-backed steps help you feel more alive, more motivated, and more like yourself again. 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

Mapping your parts is a powerful exercise from Internal Family Systems IFS to heal from trauma Learn the skills to Regulate your Emotions, join the membership: https://courses.therapyinanutshell.com/membership Today we're going to do something a little different. We're going to do an exercise from Internal Family Systems called “Mapping your Parts”. In IFS we come to see our different feelings, inner voices, thoughts, urges or habits as “parts” that interact like an internal family. Because when we can see them clearly and learn to listen to them, our parts can start to work together for our good. This exercise can help you when you're internally conflicted, or have a difficult decision to make, or when you keep reacting to a situation in a way that you don't like or understand. IFS is a respected treatment modality for working through trauma or PTSD or Childhood Trauma. Your parts can give you a lot of insight into what's going on. 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

What causes some people to stutter? It's often believed that trauma or anxiety is the cause, but world-first research has found a genetic link to stuttering, allowing for life-changing early intervention.Our host David Karsten is joined by Professor Janet Beilby, an internationally renowned stuttering expert and Director of the Curtin Stuttering Treatment Clinic (CSTC). They discuss how Beilby and her colleagues have pinpointed the genes associated with stuttering, meaning intervention can happen much sooner, which is crucial for managing the condition. David and Janet also talk about the the impact stuttering can have on a person's life, and how the CSTC helps to manage stuttering and other fluency disorders in children, adults and the elderly. What is stuttering? [01:16]Challenges faced by people who stutter [05:52]The genetic link to stuttering [11:05]‘Genes aren't destiny' [19:27]Fostering resilience in kids [29:44]Acceptance and Commitment Therapy [31:00]Future directions in speech science [40:03]Learn moreCurtin Stuttering ClinicLife-changing genetic link offers hope for millions who stutterInternational Stuttering ProjectLarge-scale genome-wide analyses of stuttering (Nature Genetics)Connect with our guestsProfessor Janet BeilbyJanet is a leading speech pathology clinician, researcher, educator and director of the Curtin Stuttering Treatment Clinic (CSTC). In July this year, Janet co-published world-first research in Nature Genetics that pinpointed the genetic markers for stuttering. As director of CSTC, Janet has translated research into life-changing outcomes for over 10,000 clients, trained hundreds of students and been awarded over half a million dollars in research funds to investigate aspects of stuttering disorders, as well as dementia and virtual education.Join Curtin UniversityThis podcast is brought to you by Curtin University. Curtin is a global university known for its commitment to making positive change happen through high-impact research, strong industry partnerships and practical teaching.Work with usStudy a research degreeStart postgraduate educationGot any questions, or suggestions for future topics?Email thefutureof@curtin.edu.auSocial mediaXFacebookInstagramYouTubeLinkedInTranscriptRead the transcript: https://thefutureof.simplecast.com/episodes/speech/transcriptBehind the scenesHost: David KarstenProducer: Emilia JolakoskaContent writer: Zoe TaylorExecutive producer: Natasha WeeksFirst Nations AcknowledgementCurtin University acknowledges Aboriginal and Torres Strait Islander people, the First Peoples of this place we call Australia, and the First Nations peoples connected with our global campuses. We are committed to working in partnership with Custodians and Owners to strengthen and embed First Nations' voices and perspectives in our decision-making, now and into the future.Curtin University supports academic freedom of speech. The views expressed in The Future Of podcast may not reflect those of Curtin University.

Your nervous system has a built-in Freeze and Appease response to manage the threat of sexual assault, aka the Fawn response. Learn to forgive yourself and train to respond differently. Learn the skills to Regulate your Emotions, join the membership: https://courses.therapyinanutshell.com/membership When someone experiences sexual harassment or sexual assault, their body often doesn't react the way they expect. Instead of fighting or running, they might freeze, fawn, or appease—smiling, complying, or going still, even when they feel terrified inside. In this video, we'll explore the Freeze and Fawn Response—sometimes called the Freeze-Appease Response—and how these instinctive reactions are the body's way of trying to stay safe during sexual violence or threat. You'll learn what happens in the nervous system during a freeze response, why people can't “just say no,” and how understanding this can help survivors release shame and start to heal. This is essential education for survivors, loved ones, and anyone who wants to understand trauma responses with compassion and science. If you've ever blamed yourself for how you reacted during sexual harassment or sexual assault, please know: it wasn't your fault. Your body was trying to keep you alive. Freeze Response, Fawn Response, Freeze Appease, Sexual Violence, Sexual Assault, Tonic Immobility, Trauma Response, Nervous System, PTSD Recovery, Survivor Support 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

Book summary of No Bad Parts written by Richard Schwartz, it's an introduction to Internal Family Systems model aka IFS Therapy. Learn the skills to Regulate your Emotions, join the membership: https://courses.therapyinanutshell.com/membership 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

Christina skrev til mig på Instagram, om hvordan hun har brugt det AT SMILE til at regulere vagusnerven. Og det ville jeg jo gerne høre mere om, for jeg har selv brugt det men har ikke vidst, hvordan det faktisk påvirker vagusnerven! Ud over at smile, står bogstaverne i S.M.I.L. jo også for noget, og vi kommer ind på det hele i denne episode. Christina har haft en spiseforstyrrelse i mange år, og hun fortæller bl.a. om disse ting: om hvordan det at få anoreksi-diagnosen ikke hjalp hende. Hvad sker der, når man skal passe ned i en kasse?!  om hvordan terapiformen ACT har hjulpet hende (Acceptance and Commitment Therapy).  om den polyvagale teori.  om vagusnerven, og hvordan et af redskaberne til at regulere den er at smile! om nervesystemet der er socialt. om at tænke langsommelighed ind. om tilknytning. Christina fortæller roligt og meget jordnært, så det er lige til at forstå, så lyt med! ❤️ Find Christina på Instagram: @christina_ploeg Bogen "MENNESKE - defineret som diagnose": MENNESKE - defineret som diagnose - Forlaget Skriveboblen Direkte link til at få den GRATIS lydfil om, hvordan jeg starter min morgen med Aioss, tanker og morgenmad: Gratis morgenlydfil om Aioss, tanker og morgenmad Link til 300 kr. i rabat på Aioss: Mille – aioss  Se min hjemmeside: Forside - Ih, du Mille  Onlineforedrag om kosten:  Jeg spiste "rigtigt" – men blev ikke fri - Ih, du Mille Onlineforedrag om fordøjelsen: Få styr på din tarm og fordøjelse - Ih, du Mille Onlineforedrag til pårørende: Forstå før du hjælper - et foredrag til pårørende - Ih, du Mille  Alle de bøger, jeg har udgivet: Varer Arkiv - Forlaget Skriveboblen Find mig på instagram: @mille_eigard_andersen Find mig på facebook: https://www.facebook.com/mille.e.andersen/ og kom med i min gratis lukkede gruppe https://www.facebook.com/groups/527305391175683 

Have you ever felt more anxious when you've tried to calm down? Learn how to lean in to feelings with acceptance and meditation expert Thomas McConkie. Learn the skills to Regulate your Emotions, join the membership: https://courses.therapyinanutshell.com/membership Check out Thomas' School: https://lowerlightswisdom.org/ Learn how to lean in to your feelings, how to sit with them and accept emotions with this exercise and debrief with Thomas McConkie, mindfulness and mediation expert. Many people try deep breathing or vagus nerve exercises to calm anxiety — only to feel more anxious. In this episode, I explore with Thomas why that happens, why it's actually a sign of progress, and how learning to stay present with discomfort can strengthen your nervous system and deepen your sense of peace. 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.

Dr. Marisa T. Mazza is a clinical psychologist and founder of choicetherapy psychological services, inc.  Dr. Mazza is passionate about providing evidence-based therapies, such as Cognitive Behavioral Therapy, Exposure and Response Prevention, Acceptance and Commitment Therapy and Mindful Self-Compassion, to teens and adults struggling with OCD or Anxiety. She enjoys supporting individuals in learning new ways of interacting with thoughts and feelings. Her approach allows individuals to face their fears in a gradual and gentle way so they can get unstuck from thoughts and feelings and live meaningful lives. Dr. Mazza was formerly a board member of OCD SF Bay Area, the International OCD Foundation's local affiliate, and was the Vice President of the San Francisco Bay Area Association for Contextual Behavioral Science. She is also the author of The ACT Workbook for OCD which we discuss at points throughout this episode.Some of the topics we explore in this episode include:-Marisa's history of anxiety challenges -How it has helped her grow and be connected to values as a clinician-The role that shame plays in anxiety and OCD challenges-Common OCD related challenges faced postpartum-What lead to Marisa writing The ACT Workbook for OCD-How to use ACT skills and exposure exercises flexibly in specific contexts—————————————————————————Marisa's website: https://www.choicetherapy.net/The ACT Workbook for OCD: https://a.co/d/4QBveqc—————————————————————————Thank you all for checking out the episode! Here are some ways to help support Mentally Flexible:Sign up for PsychFlex through the Mentally Flexible link! PsychFlex.com/MentallyFlexibleYou can help cover some of the costs of running the podcast by donating a cup of coffee! www.buymeacoffee.com/mentallyflexiblePlease subscribe and leave a review on Apple Podcasts. It only takes 30 seconds and plays an important role in being able to get new guests.https://podcasts.apple.com/us/podcast/mentally-flexible/id1539933988Follow the show on Instagram: https://www.instagram.com/mentallyflexible/Check out my song “Glimpse at Truth” that you hear in the intro/outro of every episode: https://tomparkes.bandcamp.com/track/glimpse-at-truthCheck out my new album, Holding Space! https://open.spotify.com/album/0iOcjZQhmAhYtjjq3CTpwQ?si=nemiLnELTsGGExjfy8B6iw

Learn the skills to Regulate your Emotions, join the membership: https://courses.therapyinanutshell.com/membership Childhood trauma doesn't just live in your memories—it rewires how you show up in relationships. If you've ever panicked when someone leaves your text on read, overshared on a first date, or pulled away when closeness feels scary, you're not alone. These patterns are often rooted in attachment wounds from early experiences of neglect, control, or fear. In this video, we explore how Complex PTSD (CPTSD) and attachment injuries from childhood trauma disrupt the ability to form safe, secure relationships as an adult. You'll learn the 7 most common ways CPTSD shows up in love and friendship—like fear of abandonment, people-pleasing, emotional dysregulation, or repeating toxic patterns. We'll also dive into attachment styles—anxious, avoidant, disorganized—and how they develop from early relational wounds. Most importantly, you'll discover 5 stages of healing that can help you rebuild secure attachment. From slowing down in new relationships, to reparenting yourself with compassion, to creating earned secure attachments, there are clear steps you can take to change the way you connect. Healing from Complex PTSD takes time, but healthy, lasting relationships are possible. You can rewire your nervous system, learn to trust, and finally feel safe being loved. 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

Are you letting anxiety and the need to play it safe hold you hostage in your relationships and personal growth? Too often, fear—of rejection, failure, or the unknown—becomes the invisible fence shaping our actions. Perfectionism, procrastination, overthinking, and the constant urge to avoid discomfort can shrink our lives, leaving us disconnected from our true selves and the people we care about most. In this episode, we explore how fear influences perfectionism, anxiety, and avoidance in our relationships and daily lives. Discover compassionate approaches to working with anxiety—learning why fighting it doesn't work, and how, instead, our willingness to acknowledge, understand, and even befriend discomfort can become a gateway to deeper connection and greater freedom. Through practical tools and real-world strategies like "uncertainty workouts," values-based action, and self-compassion, this episode aims to help you navigate the messy, beautiful process of showing up more authentically for yourself and those you care about. Dr. Patricia Zurita Ona is on a mission to help people break free from ineffective, play-it-safe patterns so they can begin living rich, purposeful, and meaningful lives. A trained psychologist, she is the author of seven books and co-author of two more. Her expertise has led her to present workshops at both national and international conferences. She also runs a boutique therapy and coaching practice that specializes in the application of Acceptance and Commitment Therapy (ACT) for anxiety. Passionate about her work, she delights in creating personalized resources for every client she serves.   Episode Highlights 06:03 The interconnectedness of anxiety and its impact on life. 09:07 The importance of accepting anxiety instead of fighting it. 10:02 Using values to guide responses and reduce anxiety's control. 13:50 The need to tolerate discomfort in relationships. 18:53 Navigating fear of commitment and embracing uncertainty. 22:49 Building tolerance for ambiguity and uncertainty. 24:32 How avoiding uncomfortable emotions can increase suffering and relates to trauma and emotional regulation. 29:52 Values-based exposure and compassionate approaches to fear. 33:41 Developing micro skills for managing difficult conversations. 35:41 Integrating self-compassion and Wise Moves for anxiety management. 38:01 Practical resources, parenting insights, and closing reflections.   Your Check List of Actions to Take Take a moment to pause with a deep inhale and exhale, noticing sensations in your body before engaging in difficult conversations or when feeling anxious. Instead of fighting anxiety, recognize it as a protective part of your humanity and make room for it. When anxiety arises, ask yourself what truly matters to you in that moment to guide your response. Embrace uncomfortable feelings in relationships without avoidance, viewing them as essential for growth and authenticity. Intentionally expose yourself to uncertainty in small, manageable ways (like trying a new restaurant or activity) to build tolerance. When fear surfaces, actively choose actions that align with your core values—even if they feel difficult. Treat yourself with gentleness during moments of avoidance, procrastination, or anxiety, recognizing your effort and courage. When facing a fearful situation, pause and check in with your body and thoughts, then proceed with intentionality rather than rushing through.   Mentioned The ACT Workbook for Teens with OCD (*Amazon Affiliate link) (book) Living Beyond OCD Using Acceptance and Commitment Therapy (*Amazon Affiliate link) (book) Escaping the Emotional Roller Coaster (*Amazon Affiliate link) (book) Parenting a Troubled Teen (*Amazon Affiliate link) (book) Acceptance and Commitment Therapy for Borderline Personality Disorder (*Amazon Affiliate link) (book) Acceptance and Commitment Skills for Perfectionism and High-Achieving Behaviors (*Amazon Affiliate link) (book) The ACT Workbook for the Anxious Procrastinator (*Amazon Affiliate link) (book) Dr. Z's Online Classes (link) ERP 461: How to Increase Psychological Flexibility for Healthy Relationships — An Interview with Dr. Steven Hayes ERP 238: How To Find Your Emotional Balance In Relationship 12 Relationship Principles to Strengthen Your Love (free relationship guide) (pdf)   Connect with Dr. Patricia Zurita Ona Websites: thisisdoctorz.com | eastbaybehaviortherapycenter.com Facebook: facebook.com/EastBayBehaviorTherapyCenter | facebook.com/Dr-Z-102029237841421 X: twitter.com/DrZ_behaviorist YouTube: linkedin.com/in/patricia-e-zurita-ona-psy-d-949b5a15 Instagram: instagram.com/dr.z.passionatebehaviorist  

Emotional numbing and dissociation is often a response to trauma, grief or loss. You might feel empty, dead inside, or like you can't cry. Numbness is a common symptom of PTSD. Learn the skills to Regulate your Emotions, join the membership: https://courses.therapyinanutshell.com/membership check out our free course Grounding Skills for Stress, Anxiety and PTSD: https://courses.therapyinanutshell.com/grounding-skills-for-anxiety-stress-and-ptsd/?utm_medium=YTDescription&utm_source=YouTube Full Video w/ Thomas: https://youtu.be/mIypaYoKXQg Embodiment playlist: https://www.youtube.com/watch?v=a-FLbFboMWs&list=PLiUrrIiqidTVO0sPOvlvYyAc0XJhsQQi8 Emotional numbness can feel like you're cut off from life—flat, disconnected, or like you're just going through the motions. Many people describe feeling blank, unable to cry, or watching life from the outside. This experience is more common than you think, and it's often a nervous system response to overwhelming stress or trauma. In this video, Emma McAdam from Therapy in a Nutshell explains why people go numb or experience dissociation, and what you can do about it. We'll explore the science of the freeze response, how numbing protects us when emotions are too big, and why it shows up after trauma, grief, chronic stress, or burnout. Learn how to stop nightmares and night terrors in adults, understand PTSD-related sleep issues, and get practical treatment tips for better rest and recovery. Learn the skills to Regulate your Emotions, join the membership: https://courses.therapyinanutshell.com/membership What's the difference between nightmares and night terrors—and how do you stop them, especially in adults? In this video, we break down nightmares vs night terrors, including how they relate to PTSD, trauma, and stress. Learn how to recognize the signs of nightmare disorder, and what treatments like Imagery Rehearsal Therapy, trauma-focused therapy, and sleep hygiene can do to help. We also explore night terrors in adults, which are rare but sometimes linked to PTSD. Whether you're seeking effective night terrors treatment, support for trauma-related sleep issues, or just want to understand why your sleep feels so disturbing, this video offers insight and real tools. If you or a loved one suffer from intense dreams or frightening sleep episodes, you're not alone—and healing is possible. #Nightmares #NightTerrors #NightTerrorsInAdults #HowToStopNightmaresInAdults #NightmareDisorder #PTSD #sleeptherapy 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

We're excited to welcome Dr. Patricia Zurita Ona (FKA Dr. Z) back to the podcast for another thought-provoking conversation. In her first appearance, we explored how fear-based struggles can keep us stuck. Today, we take that discussion even deeper as we dive into her latest book, The ACT Workbook for the Anxious Procrastinator: How to Accept Yourself, Get Things Done, and Do More of What Matters – a guide that helps readers understand why we put things off, and how to break these patterns… Click play for fresh insights into: How Acceptance and Commitment Therapy (ACT) can help overcome procrastination. The negative impacts of postponing tasks. How to build a new pattern of behavior surrounding procrastination. Practical tools for managing anxiety, overwhelm, and perfectionism. Dr. Z is the Director of the East Bay Behavior Therapy Center and has over 18 years of experience helping children, adolescents, and adults break free from anxiety, perfectionism, and emotional avoidance. Beginning her career as a school psychologist before becoming a clinical psychologist, she brings an effective combination of both compassion and science to her work.  In addition to The ACT Workbook for the Anxious Procrastinator, Dr. Z has written six books, including Living Beyond OCD Using Acceptance and Commitment Therapy and Acceptance and Commitment Skills for Perfectionism and High-Achieving Behaviors. She was also nominated as a Fellow of the Association of Contextual Behavioral Science. Stay up to date with Dr. Z and her work at East Bay Behavior Therapy Center here!

Learn how to stop nightmares and night terrors in adults, understand PTSD-related sleep issues, and get practical treatment tips for better rest and recovery. Learn the skills to Regulate your Emotions, join the membership: https://courses.therapyinanutshell.com/membership What's the difference between nightmares and night terrors—and how do you stop them, especially in adults? In this video, we break down nightmares vs night terrors, including how they relate to PTSD, trauma, and stress. Learn how to recognize the signs of nightmare disorder, and what treatments like Imagery Rehearsal Therapy, trauma-focused therapy, and sleep hygiene can do to help. We also explore night terrors in adults, which are rare but sometimes linked to PTSD. Whether you're seeking effective night terrors treatment, support for trauma-related sleep issues, or just want to understand why your sleep feels so disturbing, this video offers insight and real tools. If you or a loved one suffer from intense dreams or frightening sleep episodes, you're not alone—and healing is possible. #Nightmares #NightTerrors #NightTerrorsInAdults #HowToStopNightmaresInAdults #NightmareDisorder #PTSD #sleeptherapy 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

Let's talk about body image and how to stop comparing yourself to other in this interview with author Deb Schachter. Learn the skills to Regulate your Emotions, join the membership: https://courses.therapyinanutshell.com/membership Rethinking Body Image from a Somatic Perspective with Deb Schachter Most of us try to fix body image by changing how we look — dieting, working out harder, or comparing ourselves to others. But what if real healing starts on the inside? In this conversation with somatic therapist Deb Schachter, we explore a radically different approach to body image — one that begins with listening to the body, rather than judging it. Deb explains how our relationship with our body is shaped by early experiences, trauma, and disconnection, and how we can begin to repair that relationship through awareness, compassion, and presence. 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

Childhood trauma can turn into CPTSD which has pervasive symptoms throughout your life, but you can learn to heal from childhood trauma. Learn the skills to Regulate your Emotions, join the membership: https://courses.therapyinanutshell.com/membership Emotional Flashbacks video: https://youtu.be/oVLHysMGi8o?si=oJZy76o957LNranw Relationships after Childhood Trauma: Coming soon Complex PTSD: From Surviving to Thriving by Pete Walker is a compassionate, practical guide for understanding and healing childhood trauma, CPTSD, and complex trauma. Walker explains how chronic abuse or neglect in childhood wires the nervous system for danger, leading to symptoms like emotional flashbacks, toxic shame, harsh inner critic attacks, and difficulty with boundaries. He introduces the 4F survival responses—fight, flight, freeze, and fawn—showing how they develop as protective adaptations to childhood trauma but can block healthy adult relationships. Healing, he says, begins with recognizing emotional flashbacks, shrinking the inner critic, and practicing self-compassion through “reparenting” the inner child. Walker emphasizes building healthy boundaries, grieving childhood losses, and replacing self-abandonment with self-protection. His approach blends psychoeducation, practical tools, and validation, empowering survivors to reclaim self-worth, safety, and connection. Ultimately, the book offers a hopeful roadmap for healing complex trauma—moving from a life shaped by survival to one grounded in presence, love, and resilience. 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

Are your thoughts holding you back from doing wise effort? In this episode of The Wise Effort Show, Dr. Diana Hill shares how our thoughts can both facilitate and hinder our efforts. Drawing from ACT (Acceptance and Commitment Therapy), contemplative science, and her insights from going on a surf trip with her 16-year-old son and three of his buddies, Dr. Hill provides practical strategies for working with your mind so you can run your life, not let your thoughts control it. Learn about the three Cs of cognitive inflexibility—confirmation, coherence, and compliance effects—and discover how shifting perspectives and breaking mental rules can lead to greater cognitive flexibility. This episode is full of insights to help you step back from your busy thoughts and focus on what truly matters.In This Episode, We Explore:Her Insights from a Surfing TripCognitive Flexibility: The Three CsBreaking the RulesPractical Tips for Cognitive FlexibilitySuggested Next Episode:Episode 171: Openness Is The New Mindfulness With Jonathan SchoolerRelated ResourcesGet enhanced show notes for this episodePre-order my upcoming book, Wise Effort: How to Focus Your Genius Energy on What Matters Most, and receive special pre-order bonus gifts.Want to become more psychologically flexible? Take Diana's "Foundations of ACT" course.Diana's EventsReserve your spot in Diana's Costa Rica retreat in 2026!See Diana at an upcoming eventConnecting With DianaSubscribe for free on Apple Podcasts and Spotify.Leave a 5-star review on Apple so people like you can find the show.Sign up for the free Wise Effort Newsletter.Become a Wise Effort member to support the show.Follow Diana on YouTube, Instagram, LinkedIn, Facebook, and Diana's website.Thanks to the team, Craig and Ashley Hiatt, and Benjamin Gould of

Boost self-esteem with 6 practices to transform self-talk, build self-worth, and align your life with purpose, integrity, and authentic confidence.

How to have healthy relationships after CPTSD or Childhood Trauma. Learn the skills to Regulate your Emotions, join the membership: https://courses.therapyinanutshell.com/membership You can learn how to build healthy relationships after childhood trauma or CPTSD. Today we talk with Anna Runkle, creator of Crappy Childhood Fairy about how to work through relationships when you desperately need people but you're tired of being hurt. 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

To make a dent in the pile of material you might feel you have to read to be up on the most recent developments in mental health, here's a practical review of the relatively new approach to therapy called Acceptance and Commitment Therapy, with brief examples of how to apply it. Because one of the main goals of ACT is flexibility, it can be very helpful to anyone struggling with obsessive-compulsive personality disorder (OCPD), or to those just challenged by some obsessive-compulsive traits, perfectionism, workaholism, or Type A personality.

Book your free discovery call directly, visit: www.robertjamescoaching.com Robert James explains why resisting bodily awareness makes sensorimotor OCD worse and how shifting from active resistance to gentle, passive awareness can reduce its hold. He outlines short, practical steps—briefly move toward the sensation, practice self-compassion, and use Acceptance and Commitment Therapy principles to refocus on values and meaningful activity. If you want more support, Robert mentions a 12-week program with a free discovery call on his website Disclaimer: Robert James Pizey (of Robert James Coaching) is not a medical professional and is also not providing therapy or medical treatment. Robert James Pizey recommends that anyone experiencing anxiety or OCD to seek professional medical help straight away to get a medical opinion and rule out other conditions or illnesses. The comments and opinions as written on this site are simply that and are not to be taken as professional medical opinions. Robert James Pizey provides coaching, education, accountability and peer support around Anxiety through his own personal experiences.    

Let's dive into how to feel safe again after Childhood Trauma, aka CPTSD, Complex PTSD, using a somatic and polyvagal lens. Learn the skills to Regulate your Emotions, join the membership: https://courses.therapyinanutshell.com/membership Check out Dr. Schwartz' online course here- Strengthen Vagal Tone & Transform Trauma Through Somatic Practices & Spiritual Integration | Upcoming 6 month Immersion Course | Begins 11/11/25 : https://shiftnetwork.isrefer.com/go/rnshrEM/a27571/ Building Nervous system resilience- Free webinar: https://shiftnetwork.isrefer.com/go/nshrEM/a27571/ In this conversation, I talk with Dr. Arielle Schwartz about polyvagal theory and how it helps us understand trauma and rebuild a sense of safety. We dive into how the vagus nerve shapes our responses to safety and threat, and how complex PTSD from early developmental trauma impacts the nervous system. We also explore why social connection is a biological necessity and how co-regulation helps us heal. 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

Rising from Devastating Grief through Spiritual HealingAleksandra Chumak is a first-generation Ukrainian immigrant, Licensed Mental Health Counselor, fantasy novelist, and spiritual explorer, whose life is a living testament to the resilience of the human spirit. After enduring a series of profound family losses, Aleks transformed her pain into purpose, dedicating her life to helping others navigate the depths of grief and rediscover joy.Certified in Family Constellations, Positive Psychology, and Grief Counseling, Aleks weaves together a rich tapestry of healing modalities—from Acceptance and Commitment Therapy and Somatic Trauma Healing to compassion-based practices and spiritual wisdom. Her work gently guides clients back to their bodies, values, and souls, helping them reclaim safety, agency, and meaning.Be sure to tune in to hear Irene and Aleks explore the transformative losses that shaped Aleks's path, the signs Aleks has received from her late husband Michael and her connection to the Other Side, healing intergenerational wounds and ancestral trauma, energy practices that unlock intuition and spiritual alignment, the unexpected gifts of grief and how it can become a portal to profound growth, and more! IN THIS EPISODE, YOU'LL HEAR ABOUT THINGS LIKE:Transforming profound family losses and personal pain into purpose.The role of spiritual experiences, such as dreams and past life regression, in navigating grief.Discovering inner strength and resilience in the face of overwhelming loss.A therapeutic approach integrating acceptance and commitment therapy, somatic trauma healing, compassion-based practices, and spirituality.How to awaken intuition and higher purpose through guided meditations.The “gifts of grief,” including a shift in perspective and spiritual awakening.Overcoming guilt about experiencing joy while grieving.

Adam works with a client to help them deal with intrusive thoughts and overthinking. Adam uses various metaphors from ACT (Acceptance and Commitment Therapy) to frame the thoughts and something detached that they can observe rather than be affected by.

If you're feeling exhausted and unmotivated, clinical psychologist and author Dr Diana Hill suggests that you may be channelling your energy in the wrong direction. Many of us feel that we do too much, and yet get nowhere - this is because we are misdirecting the precious resource of our energy.  In this episode, Andrew and Diana discuss: The high-achiever at work whose patterns backfire in relationships. Running away from discomfort and how this keeps us stuck.  “Genius energy” - our unique, inherent strengths that show up in our talents and gifts.  How to reclaim and better direct your energy Diana Hill, Ph.D. is a clinical psychologist and a leading expert on Acceptance and Commitment Therapy. Drawing from the most current psychological research and contemplative wisdom, Diana bridges science with real-life practices to help people grow fulfilling and impactful lives. She is the author of four books including I Know I Should Exercise, But..., The Self-Compassion Daily Journal, ACT Daily Journal, and her latest, Wise Effort: How to Focus Your Genius Energy on What Matters Most (September 2025). She's the host of the Wise Effort Podcast and her insights have been featured by NPR, Wall Street Journal, and Psychology Today. If You're Looking for More…. You can subscribe to The Meaningful Life (via Apple Podcasts, Spotify or Google Podcasts) and hear a bonus mini-episode every week. Or you can join our Supporters Club on Patreon to also access exclusive behind-the-scenes content, fan requests  and the chance to ask Andrew your own questions. Membership starts at just £4.50 This week supporters will hear: Wise effort at work.  Three things Diana Hill knows to be true.  AND subscribers also access all of our previous bonus content - a rich trove of insight on love, life and meaning created by Andrew and his interviewees. Follow Up Get Andrew's free guide to difficult conversations with your partner: How to Tell Your Partner Difficult Things  Learn more about Diana Hill: Read her book: Wise Effort: How to Focus Your Genius Energy on What Matters Most. Listen to her podcast: The Wise Effort Show Visit her website: www.drdianahill.com Follow her on social media: @drdianahill on Instagram, Facebook and YouTube.  InsightTimer: https://insighttimer.com/drdianahill  Take a look at Andrew's new online relationship course: My Best Relationship Tools  Join our Supporters Club to access exclusive behind-the-scenes content, fan requests and the chance to ask Andrew your own questions. Membership starts at just £4.50 https://www.patreon.com/andrewgmarshall  Andrew offers regular advice on love, marriage and finding meaning in your life via his social channels. Follow him on Twitter, Facebook and YouTube @andrewgmarshall   

When we understand how trauma shows up in the body, armoring is an important aspect. It includes muscle tension, chronic pain, and constant hypervigilance. Learn the skills to regulate your Emotions, join the membership: https://courses.therapyinanutshell.com/membership FREE Grounding Skills course: https://courses.therapyinanutshell.com/grounding-skills-for-anxiety-stress-and-ptsd Resolving Armor with Gabriel Posner: https://www.youtube.com/watch?v=D1P82CQ0gxI&list=TLPQMDUwNTIwMjXkG4fwe3LOQA&index=3 McConkie Embodiment Meditation video: https://www.youtube.com/watch?v=KTgPsB2ukjc Armoring is the physical and emotional tension developed by trauma survivors as a protective mechanism. Drawing on insights from somatic therapist Wilhelm Reich and figures like ultra-athlete David Goggins and author Pete Walker, the video explains how chronic hypervigilance can lead to persistent tension, chronic pain, and emotional walls. It's a common problem for people with PTSD, CPTSD, and childhood trauma. 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

Sacha Mardou wrote/drew an amazing book about healing from childhood trauma and her work in therapy, specifically IFS or Internal Family Systems Therapy. Sacha's website: https://ifscomics.com/ Learn the skills to Regulate your Emotions, join the membership: https://courses.therapyinanutshell.com/membership Sacha Mardou has a history of a dysfunctional family, childhood trauma and some painful experiences. And she wrote an incredible graphic novel- Past Tense- where she shared her experience going through therapy and healing childhood trauma with two therapists using various models, including Internal Family Systems, parts work, EMDR, and other trauma therapies. 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

Discover what's possible when you flex your mind.  How can we stay in the present moment and open our mind to difficult thoughts and feelings? If you want to know how to enhance your emotional and cognitive flexibility, stay with us for this episode with Dr. Steven C. Hayes. Steven Hayes is a clinical psychologist, a researcher, the originator of Acceptance and Commitment Therapy (ACT) and Relational Frame Theory, and a co-developer of Process-Based Therapy. He has spent the past four decades studying how to ease human suffering and is one of the most cited psychologists in the world, having published 47 books and nearly 700 scientific articles. This episode is part two of my conversation with Steven Hayes. We discuss: How Acceptance and Commitment Therapy can help autistic people  Where the concept of “normal” came from and how it's been harmful to the autistic community Why Steven thinks Behavior Analysts should care about ACT How ACT can help families Tips for clinicians seeking to integrate ACT into their practice To learn more about Dr. Steven Hayes and his work, please visit  advocacy work, please visit stevenchayes.com. ----more---- We appreciate your time. If you enjoy this podcast and you'd like to support our mission, please take just a few seconds to share it with one person who you think will find value in it too. Follow us on Instagram: @autismpodcast Join our community on Mighty Networks: Global Autism Community Subscribe to our YouTube channel: Global Autism Project We would love to hear your feedback about the show. Please fill out this short survey to let us know your thoughts: Listener Survey

Send us a textThis week on Project Weight Loss, we're talking about the powerful practice of acceptance — not as resignation, but as a way to stop fighting yourself and create space for real change. I'll share how acceptance can help you break free from perfectionism, find peace with where you are, and take values-driven action toward your goals. Plus, we'll look at research from Forman & Butryn and others showing that acceptance-based approaches actually support weight loss and emotional well-being. Quotes of the week: “Acceptance doesn't mean resignation; it means understanding that something is what it is and that there is a way through it.” — Michael J. Fox, “If we can learn to welcome everything, including the difficult, knowing that this too is part of our becoming, then there is an invitation to heal, to grow, to live more fully.” — Oprah Winfrey. Citations:Forman, E.M., Butryn, M.L., et al. (2013). Acceptance-Based Behavioral Treatment for Weight Control: A Review and Future Directions. Behavior Therapy, 44(1), 77–88.Iturbe, F.M., Echeburúa, E., & Maiz, E. (2021). Effectiveness of Acceptance and Commitment Therapy for Weight Loss and Psychological Well-Being: A Systematic Review. Clinical Psychology & Psychotherapy, 28(6), 1364–1378.2024 Meta-Analysis: Acceptance and Commitment Therapy for Weight-Related Outcomes: A Meta-Analysis.(2024). [Details of journal and DOI can be added once published/located.]Let's go, let's get it done. Get more information at: http://projectweightloss.org

Let's talk about the link between Anxiety and ADHD—how executive function challenges fuel both conditions and how you can improve anxiety with an ADHD approach. Learn the skills to Regulate your Emotions, join the membership: https://courses.therapyinanutshell.com/membership Download the ADHD Anxiety symptom overlap chart: https://courses.therapyinanutshell.com/pl/2148705851 What is Executive Function: https://www.youtube.com/watch?v=2RoWB8tYLMM Are you ready for a nerdy deep dive into the brain differences (and similarities) with ADHD and Anxiety? Because I am!

Can you truly change your personality in ways that make your life feel fuller and more in line with who you want to be? In this episode of Psychologists Off the Clock, Jill sits down with Olga Khazan, author of Me But Better, to explore that question in a way that feels relatable and inspiring. Olga shares her journey of becoming more outgoing and less anxious, mixing scientific insights with honest reflections on the challenges she faced, showing that real change is possible and something you can actively pursue.They also explore the Big Five personality traits and how intentional shifts in your personality can boost your happiness and overall well-being. Olga offers practical strategies you can start using right away and reminds you that the goal is not to impress anyone else but to create a version of yourself that feels healthier, more authentic, and more satisfying to live with every day.Listen and Learn: How personality, once thought to be fixed, can actually change over time How personality is shaped by both genetics and environmentThe Big Five personality model—what each trait means, how factors like conscientiousness overlap with neurodivergence such as ADHD, cultural caveats to the model, and how personality can shift over time through intentional habits and mindsetHow practicing new behaviors, like being more extroverted, can expand your authentic self rather than diminish itWhy stepping outside of your comfort zone, even if it feels “inauthentic” at first, is actually part of growth, showing how personality is fluidHow mindfulness, meditation, and acceptance practices can reduce anxiety and neuroticismThe Personality Assessor Test and why results can sometimes surprise us, and how to embrace both strengths and limitations while exploring change or acceptance through openness, flexibility, and valuesResources:Olga's Book, Me, But Better: The Science and Promise of Personality Change: https://bookshop.org/a/30734/9781668012543 Olga's Website: Olgakhazan.com; https://olgakhazan.com/Connect with Olga on Social Media: Instagram: @olganator, https://www.instagram.com/olganator/X: https://x.com/olgakhazanOlga's Substack: https://olgakhazan.substack.com/Find More of Olga's Writing at https://www.theatlantic.com/ Free Personality Test: https://www.personalityassessor.com/ About Olga KhazanOlga Khazan is a staff writer for The Atlantic and the author of Weird: The Power of Being an Outsider in an Insider World and ME, BUT BETTER: The Science and Promise of Personality Change. She has also written for The New York Times, the Los Angeles Times, The Washington Post, Vox, and other publications. She is a two-time recipient of the International Reporting Project's Journalism Fellowship and winner of the 2017 National Headliner Award for Magazine Online Writing. She lives with her husband and son in Northern Virginia.Related Episodes:77. Acceptance and Commitment Therapy with Jill Stoddard102. A Liberated Mind with Steven Hayes112. Nature vs. Nurture: Why Temperament Matters with Debbie and Yael343. Heartbreak with Florence Williams347. Job Changes & Career Pivots with Paula Brand363. Worrying Is Optional with Ben Eckstein385. Oliver Burkeman on Embracing Your LimitationsSee Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Together we're going to do a Meditation for Emotions with Mindfulness Instructor Thomas McConkie. We're going to talk about how to work with the embodiment of emotions and how to create space for all our feelings, even the ones that are painful or frightening. You can learn more about Thomas' classes and workshops here: https://lowerlightswisdom.org/ Learn the skills to Regulate your Emotions, join the membership: https://courses.therapyinanutshell.com/membership This exercise we're about to do together is, in my opinion, life changing. It will fundamentally change how you interact with painful thoughts and emotions. You'll practice creating space for them so that you can be less reactive and more intentional in your actions. It's a powerful, transformative exercise. And, at the same time, it's not difficult to practice. It's a simple skill, and I've invited mindfulness expert Thomas McConkie to join us to teach it. As this exercise is designed to work with disturbances, or uncomfortable emotions, it's going to be a little uncomfortable. But if you find yourself getting overwhelmed, feel free to take a break, do something comforting, and then come back to this exercise when you have more resources. We're going to do a little introduction. Then we'll do the exercise, which is about 12 minutes, then I'm going to debrief my experience with Thomas, because each time I do this exercise, something inside of me changes, but the first couple times it was pretty mind-blowing for me. 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

Learn daily habits for trauma and anxiety self-regulation, focusing on nervous system regulation and dysregulation to manage stress and PTSD. Free Grounding Skills for Anxiety or PTSD course: https://courses.therapyinanutshell.com/grounding-skills-for-anxiety-stress-and-ptsd Learn the skills to Regulate your Emotions, join the membership: https://courses.therapyinanutshell.com/membership Safe Place visualization: https://www.youtube.com/watch?v=Isw37iCwMCg&t=6s Progressive Muscle Relaxation: https://www.youtube.com/watch?v=SNqYG95j_UQ Living with Trauma or PTSD can feel like your nervous system is constantly on high alert—like an overly sensitive car alarm that goes off at the slightest trigger. This state of nervous system dysregulation can leave you tense, hypervigilant, anxious, angry, or completely burnt out. But the good news is that you can retrain your body toward balance and calm through simple, consistent practices. In this video, you'll learn 9 science-based daily habits for trauma and daily habits for anxiety that promote nervous system regulation. These micro habits include setting clear intentions, slowing down instead of rushing, creating a calm morning routine, scheduling true rest, checking in with your body, restoring a sense of safety, and developing skills to bounce back after triggers. You'll also learn how to expand your window of tolerance with movement and end your day with soothing wind-down rituals. Healing your nervous system doesn't mean you'll never feel stress again—it means you'll feel safer, calmer, and more confident in your ability to recover quickly. With small daily changes, you can reduce anxiety, improve resilience, and support lasting recovery from trauma. 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

In this episode I look at this big question which I often hear in the consulting room, the reasons that lie behind it and what the point to life might be.Your opinion matters. SURVEY here - thank you!: http://bit.ly/savinglivesinslowmotion-surveyNihilism in philosophy: https://www.learnreligions.com/what-is-nihilism-history-250581Cosmic Insignificance: https://pmc.ncbi.nlm.nih.gov/articles/PMC4340547/Maslow's Hierarchy of Needs: https://www.bitesizelearning.co.uk/resources/maslows-hierarchy-of-needs-theoryAcceptance and Commitment Therapy: https://therisingsuncounseling.com/acceptance-and-commitment-therapy-a-framework-for-a-meaningful-life-copy/Four Thousand Weeks by Oliver Burkeman: https://www.oliverburkeman.com/fourthousandweeksThe science behind gratitude: https://positivepsychology.com/neuroscience-of-gratitude/The benefits of volunteering: https://www.royalvoluntaryservice.org.uk/volunteering/why-volunteer/benefits-of-volunteering/Ways to ask for help if you struggle to: https://www.wondermind.com/article/asking-for-help/Save your life in slow motion and those of others by subscribing now and sharing. Thank you for listening and for your support. It means a lot to me. Hosted on Acast. See acast.com/privacy for more information.

Toxic stress isn't just having too much to do—it's getting stuck in the Freeze Response, and this can fuel depression. When overwhelmed by stress, trauma, or global problems, our brain may default to the freeze response—shutting down, avoiding, or numbing out. While this can feel comforting short-term, over time it dysregulates the nervous system, increases cortisol, and fuels anxiety and depression. Stress is meant to mobilize us to act; suppressing that drive makes it toxic. Small, purposeful actions restore flow—re-engaging the prefrontal cortex, calming the limbic system, and activating the ventral vagus nerve. This is where service for mental health shines: helping others boosts dopamine, oxytocin, and resilience, breaking the freeze cycle. Acts of kindness, whether raking a neighbor's yard, volunteering, or donating, create the “helper's high” and increase well-being. Service brings purpose, which turns discomfort into joy. Even brief, local, face-to-face kindness reduces loneliness and strengthens connection. You don't have to solve everything—consistent small actions aligned with your values can transform toxic stress into healthy engagement, proving that even little ripples can change the world. Learn the skills to regulate your Emotions, join the membership: https://courses.therapyinanutshell.com/membership. Donate at https://teamwater.org/ 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

Learn to manage emotional flashbacks, a key symptom of PTSD and Complex PTSD CPTSD, or Childhood Trauma with these tools from Pete Walker. Learn the skills to Regulate your Emotions, join the membership: https://courses.therapyinanutshell.com/membership Check out the FREE Grounding Skills course here: https://courses.therapyinanutshell.com/grounding-skills-for-anxiety-stress-and-ptsd https://www.pete-walker.com/pdf/13strategies_flashbacks_management.pdf Childhood trauma can trigger a different type of flashbacks from other types of trauma. Emotional flashbacks are intense waves of fear, shame, or hopelessness that can overwhelm you without warning. Unlike typical PTSD flashbacks, they're not visual memories—they're emotional states triggered by past trauma. In this video, we explore 13 powerful tools from Pete Walker to help you manage emotional flashbacks, calm your nervous system, and reconnect with the present moment. Learn how to ground yourself, speak kindly to your inner child, and build resilience. Healing from CPTSD is possible—one compassionate step at a time. 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

Struggling with sensorimotor OCD? My 12-week Sensorimotor OCD Program is designed to help you break free from the cycle of rumination and hyperawareness. It combines practical tools, meditations, and structured guidance based on Acceptance and Commitment Therapy.

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

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

In today's conversation, we dive into the world of Acceptance and Commitment Therapy (ACT) with Dr. Patricia Zurita Ona, the Director of East Bay Behavior Therapy Center. With more than 18 years of experience working with children, adolescents, and adults struggling with various mental health problems, Dr. Z is committed to helping clients to “get unstuck” from issues related to fear-based struggles… Dr. Z's career began as a school psychologist and then as a clinical psychologist. She has written six books and was nominated as a Fellow of the Association of Contextual Behavioral Science. In addition to her hands-on treatment, Dr. Z attends local, national, and international conferences regularly to present her work and keep up with current clinical research to deliver up-to-date therapy services to her clients. Listen in to find out: Why your life can feel like it's shrinking when dealing with anxiety. The worst thing you can do if and when anxiety arises. Practical strategies to utilize during a panic attack. The ways in which Acceptance and Commitment Therapy can help regulate the nervous system. What does it mean to effectively manage anxiety and live the life you want to live? Tune in now to gain insight from an evidence-based perspective! To keep up with Dr. Z's work at East Bay Behavior Therapy Center, click here! Episode also available on Apple Podcasts: http://apple.co/30PvU9C

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

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

The Body Keeps the Score by Bessel van der Kolk has become a go-to book for understanding trauma, but not everyone agrees with its approach. In this episode, journalist and author of Acceptance: A Memoir, Emi Nietfeld joins us to talk about The Body Keeps the Score and how it influenced the world of trauma therapy. Bringing both her personal experience and sharp insight to the table, she enlightens us on trauma treatment and why popular narratives around resilience and recovery often miss the mark, especially when they lean more on storytelling than science.We get into where the book falls short, especially around science and why proven methods like CBT and prolonged exposure therapy deserve more attention. Emi also opens up about how those treatments personally changed her life.It's an honest look at trauma, what really works, and how we can do better, both personally and as a society.Listen and Learn:Why true resilience isn't about toughness alone but about community, care, and real support systemsHow the mental health system often fails kids by ignoring family dysfunction and why real change starts with seeing the full context, not just labeling the childWhy positive thinking isn't enough for trauma recovery and how validating, supportive therapy makes all the difference when you're ready to speak your truthAvoiding trauma memories in therapy can cause more harm and what effective healing requiresHow popular trauma books like “The Body Keeps the Score” can fuel shameChallenging the "addicted to trauma" label and how oversimplified narratives can stigmatize survivors and ignore systemic causes of violenceHow trauma research can be misrepresented, especially about cognitive behavioral therapy's real effectivenessUsing structured prolonged exposure therapy to help you safely face trauma and build resilienceWriting a memoir can unearth painful truths, but honest storytelling sparks real healing and self-acceptanceWhy popular trauma books feel like belief systems—and why we need solutions beyond therapyResources: Emi's Book Acceptance: https://bookshop.org/a/30734/9780593489499 Emi's website https://www.eminietfeld.com/ and her Substack https://eminietfeld.substack.com/ Connect with Emi on LinkedIn https://www.linkedin.com/in/emi-nietfeld/ and Instagram https://www.instagram.com/eminietfeld/ Mother Jones article: https://www.motherjones.com/media/2024/12/trauma-body-keeps-the-score-van-der-kolk-psychology-therapy-ptsd/ Slate article: https://slate.com/technology/2024/08/sexual-assault-treatment-talk-therapy-prolonged-exposure-recovery.htmlArticle mentioned on trauma theory as a belief system: https://beiner.substack.com/p/the-truth-about-trauma-bessel-vanAbout Emi NietfieldEmi Nietfeld is an author, journalist, and speaker. She is the author of Acceptance (Penguin Press ‘22), a memoir of her journey through foster care and homelessness, interrogating the true meanings of resilience, ambition, and success. After graduating from Harvard in 2015, she worked as a software engineer, an experience she wrote about in her viral New York Times essay, “After Working At Google, I'll Never Let Myself Love a Job Again.”She's passionate about mental health, helping young people navigate their careers, and the connection between engineering and creativity. A dynamic, sought-after speaker, she can be found on podcasts, leading conference keynotes, and speaking at universities and companies alike.Her essays have appeared in The New York Times, New York Magazine, The Atlantic, and other publications, been nominated for the Pushcart Prize, noted in The Best American Essays, and taught in classrooms from high schools to MFA programs.Related Episodes: 416. Trauma and PTSD Treatment with Robyn Walser383. What My Bones Know: C-PTSD with Stephanie Foo279. ACT for Healing Black Racial Trauma with Jennifer Shepard Payne 313. ACT-Informed Exposure for Anxiety with Brian Pilecki and Brian Thompson355. What is EMDR with Jamie Marich 77. Acceptance and Commitment Therapy with Jill Stoddard See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

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

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