Podcasts about commitment therapy

Learn the skills to Regulate your Emotions, join the membership: https://courses.therapyinanutshell.com/membership Check out Hazel's Program here: https://www.strongmindclimbing.com/ I love climbing because there's an amazing intersection of mental and physical skills, and it pushes me every time I go out. Today I get the incredible blessing to interview one of my favorite climbers- Hazel Findlay! I've been watching Hazel in climbing films for at least a decade, she's an incredibly strong, but also wise climber, who has pushed the limits of the sport. She's the first British woman to climb E9 6c - one of the hardest and simultaneously dangerous grades in climbing, but she doesn't have a death-wish, she makes careful intentional choices about how she goes about climbing. Today we talk about anxiety, calming the body, self talk, the ego, and why Utah is amazing! Looking for affordable online counseling? My sponsor, BetterHelp, connects you to a licensed professional from the comfort of your own home. Try it now for 10% off your first month: https://betterhelp.com/therapyinanutshell Learn more in one of my in-depth mental health courses: https://courses.therapyinanutshell.com Support my mission on Patreon: https://www.patreon.com/therapyinanutshell Sign up for my newsletter: https://www.therapyinanutshell.com Check out my favorite self-help books: https://kit.co/TherapyinaNutshell/best-self-help-books  Therapy in a Nutshell and the information provided by Emma McAdam are solely intended for informational and entertainment purposes and are not a substitute for advice, diagnosis, or treatment regarding medical or mental health conditions. Although Emma McAdam is a licensed marriage and family therapist, the views expressed on this site or any related content should not be taken for medical or psychiatric advice. Always consult your physician before making any decisions related to your physical or mental health. In therapy I use a combination of Acceptance and Commitment Therapy, Systems Theory, positive psychology, and a bio-psycho-social approach to treating mental illness and other challenges we all face in life. The ideas from my videos are frequently adapted from multiple sources. Many of them come from Acceptance and Commitment Therapy, especially the work of Steven Hayes, Jason Luoma, and Russ Harris. The sections on stress and the mind-body connection derive from the work of Stephen Porges (the Polyvagal theory), Peter Levine (Somatic Experiencing) Francine Shapiro (EMDR), and Bessel Van Der Kolk. I also rely heavily on the work of the Arbinger Institute for my overall understanding of our ability to choose our life's direction. And deeper than all of that, the Gospel of Jesus Christ orients my personal worldview and sense of security, peace, hope, and love https://www.churchofjesuschrist.org/comeuntochrist/believe If you are in crisis, please contact the National Suicide Prevention Hotline at https://suicidepreventionlifeline.org or 1-800-273-TALK (8255) or your local emergency services. Copyright Therapy in a Nutshell, LLC

Tune in to hear:What did author Steven Pressfield have to say about resistance?What are “circular techniques” in Martial Arts and what can they teach us about the power of rolling with resistance?What was the “salt march” that Gandhi led and what does it illustrate about the power of resistance?What is the “Acceptance and Commitment Therapy” methodology that psychologist Dr. Steven C. Hayes invented?What did Steven C. Hayes mean by “self-as-context” and what should we take away from this perspective?LinksThe Soul of WealthOrion's Market Volatility PortalConnect with UsMeet Dr. Daniel CrosbyCheck Out All of Orion's PodcastsPower Your Growth with OrionCompliance Code:

Free mini-course on How to Stop Panic Attacks and Anxiety Attacks: https://courses.therapyinanutshell.com/ending-panic-attacks-and-anxiety-attacks Are you in the middle of an anxiety attack or feeling that rising wave of panic? Your body's going haywire—shaky hands, racing heart, dizziness, nausea—and it feels like there's no way out. In this video, I guide you step-by-step through my favorite way to stop an anxiety attack in its tracks. It's called The Activate Method, and it's more than just deep breathing or trying to "think calm." This is a guided walkthrough that tackles your fight/flight/freeze (FFF) response head-on using physical movement, emotional release, and practical problem solving. In this anxiety attack relief video, you'll learn: -Why deep breathing might not work to stop panic attacks when you're overwhelmed -What causes anxiety attacks (spoiler: it's not always what you think) -The exact steps I use to calm down and reset during an anxiety attack -How to burn off stress chemicals through movement -How to do a powerful brain dump to get anxious thoughts out of your head -The one question to ask yourself to break the cycle of anxiety -Why avoiding emotions and stress can make anxiety worse Whether you're facing panic attacks, work stress, emotional overwhelm, or that “trapped” feeling, this video walks you through how to reclaim control—step by step. Looking for affordable online counseling? My sponsor, BetterHelp, connects you to a licensed professional from the comfort of your own home. Try it now for 10% off your first month: https://betterhelp.com/therapyinanutshell Learn more in one of my in-depth mental health courses: https://courses.therapyinanutshell.com Support my mission on Patreon: https://www.patreon.com/therapyinanutshell 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

Jess's Free download- The CLEAR Method for setting boundaries with Emotionally Immature People Join Therapy in a Nutshell's membership and get instant access to all 10 life-changing courses, live weekly Q&As, and a supportive community for just $27/month. Learn how to manage anxiety, process trauma, regulate emotions, and build lasting resilience. Take small, powerful steps toward healing and a richer, more meaningful life. Start your journey today! https://courses.therapyinanutshell.com/membership Check out Jess's Book: Managing Overwhelming Parents & In-laws (Without Feeling Like The Bad Guy) https://bit.ly/MyBoundaryGuide In this episode, we discuss setting boundaries with emotionally immature people, who often react defensively to reasonable requests. Joined by Jess Miller, a licensed marriage and family therapist and creator of Mind Your Boundaries, we explore common patterns of behavior among emotionally immature individuals and how to manage interactions with them. Jess shares her CLEAR method (Communicate value, Limit or boundary, Explain benefit, Assurance, Repeat boundary) for effectively setting boundaries. We also dive into personal examples, including Jess's own experience with family estrangement, and how understanding emotional limitations can help in maintaining healthier relationships. Tune in to learn actionable techniques for managing difficult family dynamics and fostering emotional growth. 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

This episode is brought to you by Alma. Visit HelloAlma.com/ATPP to learn more Get the Couples Therapy 101 course: https://www.couplestherapistcouch.com/ Join the Couples Therapist Inner Circle: https://www.couplestherapistcouch.com/inner-circle-new Join The Couples Therapist Couch Facebook Group: https://www.facebook.com/groups/295562197518469/ In this episode, Shane talks with Dr. Jill Stoddard about Acceptance and Commitment Therapy (ACT). Jill is a Speaker, Author, Podcaster, Psychologist, and Coach on Acceptance and Commitment Therapy. Hear what ACT is, how to help your clients be their authentic selves, how to practice being uncomfortable, how to give your clients clarity on their thoughts, and how to focus on your message & serving others. To learn more about Dr. Jill Stoddard, her books, her podcast, and her Substack, visit: JillStoddard.com Dr. Jill Stoddard on LinkedIn  

Therapy in a Nutshell membership: https://courses.therapyinanutshell.com/membership Every therapist upholds the professional and ethical standards required in their role. Knowing what signs to look for can help you protect your mental health and ensure you receive the care you deserve. In this video, we'll discuss the subtle yellow flags in therapy—small warning signs that something might be off—as well as the more obvious red flags, which may indicate your therapist is not just a poor fit but could be acting unethically. We'll also cover strategies for deciding if it's time to change therapists and how to begin that transition smoothly. By being informed about both the subtle yellow flags and the more glaring red flags, you can better protect yourself and maintain a high standard of care. 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

Welcome to a fresh episode of Parent Like a Psychologist with Leanne Tran, psychologist and parent coach. Today, Leanne takes a deep dive into Mel Robbins' “Let Them Theory”—the viral parenting idea about letting go of control and embracing emotional maturity. But this isn't your average book review. Leanne unpacks the theory with both heart and expertise, offering a real-world perspective for parents—especially those raising neurodivergent kids—who feel overwhelmed by outside expectations and unsure how to support their children authentically. What's Inside This Episode? Clinical Insight Meets Real Life: Leanne carefully examines “Let Them Theory,” highlighting both its strengths and its shortcomings. She connects Robbins' ideas to established psychological practices like Stoicism, Radical Acceptance, and ACT (Acceptance and Commitment Therapy), showing where the theory is helpful and where it might fall short. Ethics Over Hype: With a professional lens, Leanne addresses the gap between catchy advice and genuine psychological responsibility. She calls out the overpromising language often found in pop psychology, but also shares how to take the useful parts and leave the rest. Parenting Neurodivergent Kids: This episode is especially valuable for parents of autistic or neurodivergent children. Leanne explains how “letting go” can empower kids when it's adapted thoughtfully—offering guidance on low-stakes choices, gentle structure, and positive, neuroaffirming support. Practical Tools You Can Use: From homework battles to public meltdowns, Leanne gives specific, actionable examples of when to step back (“let them”) and when to step in (“let me”). You'll get a toolkit of strategies to help you respond with calm, support, and intention. Reducing Parental Pressure: Leanne validates the guilt and stress so many parents feel. She encourages listeners to release unrealistic expectations and focus on what matters most: being present, connected, and authentic with their kids. Key Takeaway: Perfect parenting isn't the goal—authentic, thoughtful parenting is. Sometimes, the bravest thing you can do is let go of control and lean into connection, honoring your child's unique needs. Tune in to: Set boundaries with confidence and less conflict Find peace and presence in your parenting Learn psychology-backed tools for neurodivergent kids Let go of guilt and unrealistic standards Whether you're in the thick of parenting challenges or just need a new perspective, this episode offers practical wisdom and a dose of empathy. Listen now—and give yourself permission to parent with more ease and less pressure. Follow me on: Instagram: @leannetranpsychologyFacebook: @Leanne TranLinked In: @leannetranpsychology Email me: hello@leannetran.com.au Visit my website: www.leannetran.com.au

In deze aflevering van de podcast ga ik in gesprek met Sergio van der Pluijm (1970): trainer, auteur, coach en oprichter van Bureau Bewezen Effect. Sergio studeerde in 1996 af in de Algemene Sociale Wetenschappen en werkte vijftien jaar in het reclasseringsveld als trainer, opleider, supervisor en coach. Als mindfulnesstrainer, opgeleid door SeeTrue, gaf hij trainingen in meerdere gevangenissen. Rond diezelfde tijd ontdekte hij ACT (Acceptance and Commitment Therapy), volgde diverse opleidingen, paste de methode eerst toe op zichzelf en vervolgens in zijn coachpraktijk. Sinds 2013 leidt Sergio coachende professionals op in het werken met ACT. Ik ben zelf een van zijn cursisten, en ik kan met recht zeggen: dit was de meest waardevolle training die ik ooit volgde!  In de podcast praten we over hoe je met ACT mensen kunt helpen vaardigheden te ontwikkelen die bijdragen aan een leven met meer betekenis en zingeving. Sergio vertelt over psychologische flexibiliteit, en als luisteraar kun je tijdens deze aflevering zelf al een klein stapje ervaren! Over Mensbeeld Arie Pieter Berkhof (1963) richtte Bureau Mensbeeld op in 2003. Mensbeeld staat voor het zien van de volledige mens, in al haar facetten – niemand buitengesloten. Dat is ook hoe ik graag de wereld in kijk: nieuwsgierig en zonder oordeel. Lukt dat altijd? Nee, natuurlijk niet! Ook ik ervaar ongemak en hindernissen. Maar juist dat maakt trainen, coachen via ACT en het werken met mensen zó fascinerend. Mensbeeld verzorgt trainingen op het gebied van (onbegrepen) gedrag, dementie, omgangskunde, samenwerking, verlieskunde en werkgeluk – in zorg, welzijn, onderwijs en het sociaal domein. Kenmerkend voor Mensbeeld is de manier van leren, gebaseerd op de evidence-based methoden en nieuwste inzichten van Karin de Galan. We werken met actieve, ervaringsgerichte werkvormen. Waar passend, maken we daarbij gebruik van VR-dementiesimulatie in samenwerking met Ideon.  In podcast Vragen naar Zin verkennen we thema's zoals zingeving, (werk)geluk en verbinding. We praten over wat er écht toe doet, over rouw en verlies, en de relatie tot zorgafhankelijke mensen.  Coaching Voor individuele kortdurende coaching maken we gebruik van Motiverende Gespreksvoering (MGV), Oplossingsgerichte Coaching (OGC) en ACT – methodieken waarin we zijn opgeleid door Sergio van der Pluijm en zijn team van Bureau Bewezen Effect.

Hey Tinnitus Friends & Family, Find my best resources at www.habituate.online In this episode, I share 5 truths that have transformed the lives of hundreds of people I've coached through tinnitus habituation. These insights cut through the BS and show you what really works — without masking, chasing miracle cures, or relying on expensive therapies. Here's what you'll learn: ✅ Why tinnitus is not the problem — your reaction to it is ✅ The truth about masking, over-Googling, and “fighting” the sound ✅ Why spikes and fluctuations are normal and not a sign of failure ✅ That habituation isn't linear — but it's absolutely possible ✅ Why everyone's path looks different, but the process works the same ✅ How ACT (Acceptance & Commitment Therapy) helps retrain your brain ✅ Real examples from people who've gone from crisis to calm ✅The 12-week system we use at MyTinnitus.Club to help you move from bothersome to non-bothersome tinnitus Found this helpful? Let me know! Enjoy and hear you in the next one!

You can learn to face your fears slowly and gently with exposure therapy, it's great for anxiety and PTSD. Join Therapy in a Nutshell's membership and get instant access to all 10 life-changing courses, live weekly Q&As, and a supportive community for just $27/month. Learn how to manage anxiety, process trauma, regulate emotions, and build lasting resilience. Take small, powerful steps toward healing and a richer, more meaningful life. Start your journey today! https://courses.therapyinanutshell.com/membership Feeling trapped by anxiety, fear, or a phobia? Exposure therapy is one of the most effective ways to break free from the cycle of avoidance and take back control of your life. In this video, we'll walk you through building an exposure hierarchy—a powerful tool that helps you face your fears one step at a time. Whether you're dealing with social anxiety, a specific phobia, or generalized fear, creating a hierarchy makes the process manageable and less overwhelming. 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

Send us a textWe all know sleep matters—but how much do we really understand it? In this episode of The Daily Apple, Dr. Kevin White sits down with Dr. Jeff Durmer, a pioneering force in sleep science, to unpack why sleep is one of the most overlooked yet foundational pillars of health.From circadian rhythms and chronotypes to the role of hormones like melatonin and growth hormone, Dr. Durmer breaks down the mechanics of high-quality sleep—and why so many of us are getting it wrong. The conversation explores how modern culture undervalues rest, how THC impacts REM sleep, and what we can do to improve our sleep hygiene using practical tools like light exposure, breathing exercises, and Acceptance and Commitment Therapy.Heads up: this is a deeper dive than our usual episodes—so carve out a little extra time and settle in. Whether you're a night owl, a sleep-deprived parent, or simply trying to optimize your recovery and performance, this episode offers a science-backed wake-up call on why sleep deserves your full attention.Listen in and learn how to sleep smarter—because your longevity, performance, and well-being depend on it. Prime Health Associates

Join Therapy in a Nutshell's membership and get instant access to all 10 life-changing courses, live weekly Q&As, and a supportive community for just $27/month. Learn how to manage anxiety, process trauma, regulate emotions, and build lasting resilience. Take small, powerful steps toward healing and a richer, more meaningful life. Start your journey today! https://courses.therapyinanutshell.com/membership A lot of people who end up with Major Depressive Disorder have no idea why they feel the way they do. Some have experienced trauma or a huge stressor, but a surprising amount of them say something like, “Everything in my life is fine. I have no reason to be depressed. But I just don't feel happy anymore.” Here's my theory: depression happens when tiny things, often unnoticed, add up over time and become overwhelming. Researchers have explored the brain's “giving up” circuit, which flips from “This is hard, but I'm going to keep trying” to “This is pointless. I'm going to give up.” When life feels too overwhelming, the nervous system reinforces shutdown and hopelessness. This is actually great news because if we can manage just a few of these tiny things, we can remove some of the weight fueling our depression, allowing your brain and body's natural resilience to kick back in. So let's take a look at the micro habits that add up over time to cause depression. 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

Send us a textABA on Tap is proud to present Dr. Scott O'Donnell. (Part 2 of 2)Dr. O'Donnell earned a bachelor's in Psychology minoring in Cognitive Neuroscience under the mentorship of Dr. Philip Hineline at Temple University where he assisted in conducting an experimental analysis of behavior with rats and pigeons. Dr. O'Donnell began working with adults with autism and intellectual disabilities in 2013, youth with autism and intellectual disabilities in 2015, and received his registered behavior technician credential in 2016 working for multiple companies providing autism services. Dr. O'Donnell earned his masters in Psychology and Applied Behavior Analysis in 2018 from Purdue Global (nee Kaplan University) where he studied under Dr. Antonio Harrison, a researcher and practitioner of behavior analysis in health, sports, and fitness settings. In 2022, Dr. O'Donnell graduated with a PhD from The Chicago School for Professional Psychology where he researched applications of applied behavior analysis in non-traditional settings including sports and organizational behavior management under Dr. Jack Spear, publishing his thesis in 2021 reviewing behavioral interventions to improve the performance of competing athletes and conducted his dissertation on behavior analysis with competing golfers. Dr. O'Donnell works with under-served mental health populations providing Acceptance and Commitment Therapy to clients on medical assistance in Philadelphia. Dr. O'Donnell is the President of the Philadelphia Metropolitan Association for Behavior Analysis. Dr. O'Donnell volunteers with his local civic association and promotes the use of radical behaviorism in government. Some of his research interests include translational behavior analysis (theory to practice), Health/Sports/& Fitness, social responsibility and sustainability, freedom and government, Relational Frame Theory, Acceptance and Commitment Therapy, radical behaviorism, and self-applications of behavior analysis.Dr. Scott is a wealth of knowledge and an amazingly cool dude. We look forward to his next visit. This is a nice, super-chilled, tasty and refreshing brew. Feel free to pour generously and always analyze responsibly. Support the show

Learn to Regulate your Emotions: https://courses.therapyinanutshell.com/membership Intrusive Thoughts, Overthinking, ACT, Acceptance and Commitment Therapy, Passengers on the Bus, Negative Thoughts Have you ever felt like your negative thoughts are running the show? Like no matter how hard you try to push them away, they keep coming back, louder than ever? Maybe you deal with intrusive thoughts that feel terrifying, or you constantly overthink every decision. These thoughts can feel really overwhelming and they can seem to stop you from moving forward in life, from being happy, doing your work, or building relationships. If that sounds like you, then let me teach you an exercise that can help you break free from struggling with intrusive thoughts or overthinking. It's called the Passengers on the Bus metaphor from Acceptance and Commitment Therapy (ACT). This metaphor was developed by Dr. Steven Hayes, the founder of ACT, and it offers a simple but powerful shift: You are not your thoughts—you are the driver of your life. 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

Send us a textABA on Tap is proud to present Dr. Scott O'Donnell. (Part 1 of 2)Dr. O'Donnell earned a bachelor's in Psychology minoring in Cognitive Neuroscience under the mentorship of Dr. Philip Hineline at Temple University where he assisted in conducting an experimental analysis of behavior with rats and pigeons. Dr. O'Donnell began working with adults with autism and intellectual disabilities in 2013, youth with autism and intellectual disabilities in 2015, and received his registered behavior technician credential in 2016 working for multiple companies providing autism services. Dr. O'Donnell earned his masters in Psychology and Applied Behavior Analysis in 2018 from Purdue Global (nee Kaplan University) where he studied under Dr. Antonio Harrison, a researcher and practitioner of behavior analysis in health, sports, and fitness settings. In 2022, Dr. O'Donnell graduated with a PhD from The Chicago School for Professional Psychology where he researched applications of applied behavior analysis in non-traditional settings including sports and organizational behavior management under Dr. Jack Spear, publishing his thesis in 2021 reviewing behavioral interventions to improve the performance of competing athletes and conducted his dissertation on behavior analysis with competing golfers. Dr. O'Donnell works with under-served mental health populations providing Acceptance and Commitment Therapy to clients on medical assistance in Philadelphia. Dr. O'Donnell is the President of the Philadelphia Metropolitan Association for Behavior Analysis. Dr. O'Donnell volunteers with his local civic association and promotes the use of radical behaviorism in government. Some of his research interests include translational behavior analysis (theory to practice), Health/Sports/& Fitness, social responsibility and sustainability, freedom and government, Relational Frame Theory, Acceptance and Commitment Therapy, radical behaviorism, and self-applications of behavior analysis.Dr. Scott is a wealth of knowledge and an amazingly cool dude. We look forward to his next visit. This is a nice, super-chilled, tasty and refreshing brew. Feel free to pour generously and always analyze responsibly. Support the show

Have you ever watched someone you care about repeatedly return to a relationship that's clearly hurting them, despite all logic and reason? Or found yourself unable to break free from a partner who alternates between cruel indifference and intoxicating affection? Tony Overbay, LMFT, comprehensively examines all of the factors at play in hopes of shining a light on understanding and ultimately healing from one of psychology's most misunderstood phenomena: trauma bonding. Tony explains how the same mechanisms that kept B.F. Skinner's rats frantically pressing a lever for unpredictable rewards are at work in toxic relationships. He explains the biological "amygdala hijack" that literally shuts down one's ability to think rationally when anxiety strikes and why well-meaning advice like "just don't worry about it" actually makes things worse through psychological reactance. This comprehensive episode covers: The neurological science behind trauma bonding and why it creates addiction-like withdrawal symptoms How childhood experiences shape our relationship with emotions and set us up for unhealthy patterns Why telling someone "don't think about it" guarantees they'll think about it more The critical difference between guilt ("I did something bad") and shame ("I am bad") Practical ACT (Acceptance and Commitment Therapy) techniques like expansion and mindfulness The powerful Buddhist salt and water metaphor for managing emotional pain Why no one—not even identical twins—experiences the world exactly as you do How to break the cycle of seeking external validation that keeps you trapped Whether you're personally experiencing a trauma bond, supporting someone who is, or simply want to understand why people stay in painful relationships, this episode provides compassionate insight and practical tools for healing. Tony's conversational style makes complex psychological concepts accessible while offering hope that with time, understanding, and the right support, you can reclaim your emotional autonomy and build healthier connections. 00:00 Introduction: The Impact of 'Say Anything' 01:21 Setting the Stage: Understanding Relationship Dynamics 01:50 Who This Episode is For 03:10 Introduction to Trauma Bonding 04:03 Welcome to the Virtual Couch 04:35 Engage with Us: Social Media and Upcoming Events 07:04 The Concept of Trauma Bonding 16:51 The Science Behind Trauma Bonding 21:25 Understanding the Amygdala Hijack 21:49 The Impact of Stress Hormones on the Brain 23:03 The Cycle of Trauma Bonding 24:21 The Ineffectiveness of Well-Meaning Advice 24:59 Psychological Reactance and the White Bear Effect 26:24 Acceptance and Commitment Therapy (ACT) 28:18 The Concept of Expansion 30:05 Mindfulness and Changing Your Relationship with Thoughts 32:27 Guilt vs. Shame 34:11 Healing from Trauma Bonds 36:45 The Importance of Self-Validation 43:43 Seeking Support and Practicing Mindfulness

View This Week's Show NotesStart Your 7-Day Trial to Mobility CoachJoin Our Free Weekly Newsletter: The AmbushMost people don't struggle with movement — they struggle with the mindset around movement.In this episode, psychologist Diana Hill and biomechanist Katy Bowman break down the real reasons so many of us stay stuck in sedentary loops. It's not laziness. It's not time. It's our mental patterns:“If I can't do a full 45-minute workout… why bother doing anything at all?”This is the all-or-nothing trap. And it's silently keeping millions of people from ever getting started. In this conversation, you'll learn how to identify your personal barriers to movement, shift the way you think about progress, and create a more flexible, self-compassionate relationship with your body.Whether you're a parent, a busy professional, or someone trying to reclaim your health — this episode will help you stop waiting for the “perfect” workout and start making every bit of movement count.What You'll Learn in This EpisodeWhy rigid beliefs around exercise are blocking your healthHow psychological flexibility aids in eliminating barriers to movementWhy “not enough time” is a myth that keeps you stuckHow to break free from perfectionist, all-or-nothing thinkingHow to build a lifestyle where movement happens naturallyTools from ACT (Acceptance & Commitment Therapy) that actually work

Join Therapy in a Nutshell's membership and get instant access to all 10 life-changing courses, live weekly Q&As, and a supportive community for just $27/month. Learn how to manage anxiety, process trauma, regulate emotions, and build lasting resilience. Take small, powerful steps toward healing and a richer, more meaningful life. Start your journey today! https://courses.therapyinanutshell.com/membership Check out the Therapy in a Nutshell App: https://courses.therapyinanutshell.com/app Smartphones often get a bad rap when it comes to mental health, but they can also be powerful tools for emotional well-being when used intentionally. In this guide, we explore some of the best apps for mental health—many of which are free or already on your phone—that can help with stress, anxiety, self-care, and habit-building. 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

"Dropping Anchor" is a powerful grounding technique designed to help you stay steady in the midst of emotional turbulence. It can be used to manage difficult thoughts, feelings, memories, urges, and physical sensations more effectively. Rooted in ACT (Acceptance and Commitment Therapy), this practice is taught and narrated by Dr Russ Harris — therapist, trainer of health professionals, and author of The Happiness Trap (along with eight other books). This is a fantastic centering exercise to keep in your mental health toolkit, for whenever life feels overwhelming or chaotic. Join our Month of Mindfulness Challenge 30 days of short daily practices to help you slow down, check in, and care for your mind. To download the My Possible Self app: https://mypossibleself.app.link/podcast To follow My Possible Self on Instagram: https://www.instagram.com/mypossibleself  

Join Therapy in a Nutshell's membership and get instant access to all 10 life-changing courses, live weekly Q&As, and a supportive community for just $27/month. Learn how to manage anxiety, process trauma, regulate emotions, and build lasting resilience. Take small, powerful steps toward healing and a richer, more meaningful life. Start your journey today! https://courses.therapyinanutshell.com/membership View the Guilt, Shame, Regret Flowchart: Figma Flowchart Guilt, shame, and regret can either drive growth or trap us in toxic self-condemnation. Guilt says, “I made a mistake,” prompting accountability and repair. Shame, however, distorts this into “I am a mistake,” fueling feelings of worthlessness, self-blame, and isolation. Toxic shame seeps into our thoughts (“I'm broken”), our bodies (hiding, withdrawing), and our actions (people-pleasing, perfectionism, self-sabotage). When we do bear responsibility, we face a choice: hide in shame or take action. Avoidance—blaming, numbing, or labeling ourselves as broken—only fuels more suffering. True healing comes through accountability: acknowledging mistakes, making amends, and learning from the experience. Breaking free from shame requires shifting from self-condemnation to self-compassion. When we embrace responsibility without collapsing into self-hatred, we build confidence, connection, and a life rooted in integrity. 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 the skills to Regulate your Emotions, join the membership: https://courses.therapyinanutshell.com/membership So many of us have picked up messaging that emotions are negative or embarrassing, that they need to be controlled, that crying is shameful. We've internalized a mental rule that says something like, “I don't let myself feel so-called “negative” emotions, because that makes me weak.” And then, in trying to not have feelings, we accidentally let them control us. You can influence your feelings by how you think, how you act, and the choices you make. But if you have a rule that “you have to control your emotions” it doesn't leave you with many options other than avoidance. 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

Hi from my mum's wardrobe. I'm on holiday in Australia and taking a break from my packing to share a personal update that highlights how unpredictable life can be. My family has recently faced some unexpected challenges, including my husband's work being impacted by significant global events and unexpected health issues with his father. Meanwhile, we live in another country with no clear end date, which makes everything feel a little tenuous.I wanted to take the opportunity to mention the importance of "psychological flexibility", a key concept from Acceptance and Commitment Therapy, which encourages us to stay adaptable and resilient by focusing on what we can control, staying connected to the present moment, finding meaning in our values, and taking the action that's necessary even if it's hard. Join me for a super quick chat from the wardrobe about how we can remain present and connected to what truly matters, even when life feels overwhelming. Takeaways:Life is unpredictable, and being prepared for unexpected challenges is essential for resilience. Psychological flexibility helps us adapt and remain centered amid difficulties and uncertainties. Focusing on present moments and values can guide us through life's challenges and changes. Quality social connections play a crucial role in maintaining our happiness and overall well-being. It's important to recognise that our thoughts and feelings are passing experiences, not our identity. Taking committed action aligned with our values is key to navigating tough times effectively. Connect with CassEmail: hello@crappytohappypod.comwww.crappytohappypod.comwww.instagram.com/crappytohappypodwww.tiktok.com/@crappytohappypodSubscribe to Cass's Newsletterhttps://cassdunn.substack.comYour feedback is important!To receive a FREE subscription to Beyond Happy, the subscriber only podcast and community, please take a minute to fill in our listener survey so we can keep making the show the best it can be.www.crappytohappypod.com/survey

Send us a textWhen caregiving for someone with dementia, the most powerful support might not be what you expect. Dr. Beth Fouts, director of Utah State University's Alzheimer's Disease and Dementia Research Center, reveals transformative approaches to dementia care that benefit both caregivers and their loved ones.What began as an unexpected passion during her college studies has evolved into groundbreaking research on caregiver support. Dr. Fouts shares how her multidisciplinary approach—drawing from psychology, healthcare, family studies, and even architecture—creates a more comprehensive understanding of dementia caregiving challenges. "Understanding the mechanism of how something works is valuable," she explains, "but what I really want to do is find ways to help this population."The conversation dives deep into practical interventions that meet caregivers where they are. Traditional support often requires caregivers to attend in-person sessions—adding another burden to their already overwhelming responsibilities. Dr. Fouts's innovative online, self-guided therapeutic programs allow caregivers to access evidence-based support at any hour, without leaving home. These digital interventions apply Acceptance and Commitment Therapy principles, teaching caregivers to acknowledge difficult emotions while acting in alignment with their personal values.Perhaps most moving is Dr. Fouts's perspective on finding joy amid dementia's challenges. Rather than constantly correcting a loved one with dementia, she suggests embracing their reality—much like improvisational theater. This simple shift creates genuine moments of connection and reduces unnecessary conflict. "We can't bring them back to where we are in the present moment," she notes. "Our only option is to jump in, join their reality, and go with it."From emerging medical treatments to growing collaboration between researchers and service providers, Dr. Fouts offers hope for the future of dementia care. Whether you're caring for someone with dementia or working in healthcare, this conversation provides essential insights for navigating the dementia journey with compassion, resilience, and even moments of unexpected joy.• Started in dementia care through work in assisted living and discovered her passion during an adult development class in college• Transitioned from studying caregiver stress mechanisms to developing practical interventions that reach people who need support• Founded Utah's Alzheimer's Disease and Dementia Research Center in 2022 to bridge research and community service• Developed online self-guided Acceptance and Commitment Therapy (ACT) interventions for caregivers• Found that the care environment significantly impacts the progression of dementia• Emphasizes the importance of acknowledging difficult emotions while still acting in alignment with personal values• Advocates for "joining" the reality of the person with dementia rather than correcting them• Excited about emerging trends in Alzheimer's treatments targeting amyloid, tau, and inflammation• Highlights growing collaboration between researchers, service providers, and policymakersSupport the show

Hi Parents, Does your teen feel trapped in their own mind - overwhelmed by constant “what if” thoughts or stuck in repetitive behaviors they feel they have to do “just in case”? You're not alone - and neither are they. In this episode, I sit down with Ben Sedley, clinical psychologist, author, and expert in Acceptance and Commitment Therapy (ACT), to explore how anxiety and OCD show up in teens - and what parents can do to help. With over two decades of experience, Ben has supported teens as they navigate obsessive thinking, anxiety spirals, and the deep shame that often comes with intrusive thoughts. If your teen is struggling and you feel unsure of how to help, this conversation will offer clarity, direction, and hope. We talk about what OCD really is - beyond the common myths of being neat or orderly - and how intrusive thoughts work, why everyone has them, and when they cross the line into OCD. Ben breaks down how compulsions might momentarily ease anxiety, but often trap teens in a deeper cycle of fear and distress. We also explore the subtle ways parents may unintentionally reinforce anxiety and how shifting to more supportive responses can make a meaningful difference. Ben's compassionate, real-world advice reminds us that while we can't take anxiety away, we can help our kids build the tools they need to live fully - even with fear. More About Ben: Ben Sedley is a New Zealand-based clinical psychologist and co-founder of ACT Wellington, where he works with teens, families, and adults using Acceptance and Commitment Therapy. He's also the author of several books designed to help kids, teens, and parents better understand and manage anxiety, including:

Learn the skills to Regulate your Emotions, join the membership: https://courses.therapyinanutshell.com/membership Nightmares are a common symptom of PTSD and can impact sleep, mood, energy, and contribute to more PTSD symptoms. Today I'm speaking with Dr. Joanne Davis, Clinical Psychologist on how to treat nightmares in adults with or without PTSD. You can find her nightmare training for clinicians here: https://cbtnightmares.org And her book on nightmare treatment here: https://a.co/d/9FLv4C9 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

My guest today is Dr. Joe Oliver. Joe is a consultant clinical psychologist, author, and the founder of Contextual Consulting, a leading international training provider that has trained over 60,000 practitioners in Acceptance and Commitment Therapy (ACT). He also serves as an associate professor and the programme director for the University College London's postgraduate programme in CBT for Severe Mental Health Problems. Joe is an active member of the Association of Contextual Behavioral Science (ACBS) and a peer-reviewed ACT trainer He is also the author of six ACT books, including Acceptance and Commitment Therapy & Mindfulness for Psychosis and most recently, ACTivate Your Life. His extensive contributions to the field also include several textbooks, such as Acceptance and Commitment Coaching, ACT: 100 Key Points and Techniques, and The Mindfulness and Acceptance Workbook for Self-Esteem.Some of the topics we explore in this episode include:- How ACT first came into Joe's life- His work on using ACT to support psychosis - Fusion to aspects of the self and identity- Relational frame theory and its early influences in childhood development- And Joe's new book, ACTivate Your Life—————————————————————————Contextual Consulting: https://contextualconsulting.co.uk/ACTivate Your Life: https://contextualconsulting.co.uk/resources/activate-your-lifeJoe's Youtube Channel: https://www.youtube.com/channel/UCXyoggevWPfFjvhbYlM3x8A—————————————————————————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

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

This week I sit down with Katy Bowman and Dr. Diana Hill as they shatter conventional exercise wisdom and unveil the psychological forces keeping you from moving your body. This eye-opening conversation reveals how our society's toxic relationship with fitness sabotages our wellbeing, while offering a revolutionary approach to movement that prioritizes joy over aesthetics. Learn why community support is the secret ingredient missing from most fitness journeys, discover how to identify your unique movement motivations, and walk away with practical strategies to transform physical activity from a dreaded chore into a sustainable, fulfilling practice that nourishes both body and mind. SPONSORS Bon Charge: My listeners get 15% off when you order from boncharge.com and use my exclusive promo code GABBY at checkout Puori: Puori is offering 20% off your one-time purchase by going to puori.com/GABBY and using the promo code GABBY at checkout. If you choose their already discounted subscription, that's nearly a third off the price!  OneSkin: Get 15% off OneSkin with the code REECE at  https://www.oneskin.co/ #oneskinpod Ritual: Start Ritual or add Essential For Women 18+ to your subscription today. That's ritual.com/GABBY for 25% off. CHAPTERS 00:00 The Journey of Movement and Motivation 03:00 Understanding Psychological Barriers to Exercise 05:58 The Role of Environment in Movement 08:50 Reframing Our Relationship with Movement 11:47 Exploring Personal Motivations for Movement 15:08 The Importance of Community in Movement 17:58 Breaking Down the Myths of Exercise 20:57 The Connection Between Movement and Well-being 23:51 Empowering Women to Embrace Movement 31:59 The Evolution of Movement and Its Meaning 35:09 Psychological Barriers to Movement 40:39 Finding Movement in a Busy Life 45:32 Understanding Urges and Mindfulness 49:23 Identifying Your Movement Why 54:04 Connecting Movement to Spirituality 01:00:08 The Balance of Structure and Freedom in Movement 01:07:52 The Importance of Vitamin D and Ritual Multivitamins 01:09:37 Understanding Acceptance and Commitment Therapy (ACT) 01:10:57 Exploring Psychological Flexibility and Movement 01:12:41 Addressing Unique Barriers to Movement 01:13:02 The Role of Acceptance in Overcoming Challenges 01:15:23 Navigating Personal Reasons for Movement 01:16:34 The Impact of Trauma on Movement 01:25:40 Technology as a Barrier and Tool for Movement 01:31:15 Collective Mental Health vs. Individual Mental Health 01:36:29 The Importance of Collective Wellness 01:40:03 Navigating Relationships and Personal Growth 01:42:07 Acceptance and Commitment in Movement 01:45:35 Motivational Strategies for Change 01:50:52 Hope and Integration in Modern Life 01:56:35 Learning Through Collaboration and Compassion For more Gabby: Instagram: https://www.instagram.com/gabbyreece/ TikTok: https://www.tiktok.com/@gabbyreeceofficial The Gabby Reece Show Podcast on Youtube: https://www.youtube.com/channel/UCeEINLNlGvIceFOP7aAZk5A KEYWORDS movement, exercise, psychology, motivation, barriers, community, well-being, personal growth, health, lifestyle, movement, psychological barriers, mindfulness, spirituality, exercise, self-compassion, busy life, health, wellness, personal growth, Vitamin D, Ritual Multivitamins, Acceptance and Commitment Therapy, Psychological Flexibility, Movement Barriers, Trauma, Technology, Mental Health, Self-Compassion, Joy of Movement, wellness, mental health, relationships, movement, acceptance, motivation, personal growth, compassion, hope, collaboration Learn more about your ad choices. Visit megaphone.fm/adchoices

Get the FREE Locus of Control Exercise here: https://courses.therapyinanutshell.com/pl/2148648319 Learn the skills to Regulate your Emotions, join the membership: https://courses.therapyinanutshell.com/membership Locus of control refers to how much you believe you can influence what happens in your life. People who focus on what they can change, have an Internal locus of control. They believe that their efforts make a difference. They acknowledge what they can't change and they focus their attention and energy on what they CAN change. And having an internal LOC has been linked with improved physical health, happiness, and better relationships. When people have an external locus of control, they believe that external factors like luck, fate, or other people's actions are responsible for life's outcomes. They tend to feel more depressed, stressed and anxious. But your locus of control isn't a trait, this is a choice. This is a thinking pattern that everyone, including you, can adopt. You can learn how to shift from an external to an internal locus of control. 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

Get the Free Safety Plan Worksheet here: https://courses.therapyinanutshell.com/safety-plan Learn the skills to Regulate your Emotions, join the membership: https://courses.therapyinanutshell.com/membership My wish for the world is that everyone who is in crisis can have someone in person to talk with them and help them create a safety plan- but I understand that isn't reality. So in this podcast I'm going to walk you through the steps for creating a safety plan. We're going to figure out some resources you can use if you're having a crisis. And this is important because when we're super emotional, we don't think very clearly. It's really hard to remember the people who love us or the things that make us feel better. So we're going to write this down so that you can remember it if you need it.  Looking for affordable online counseling? My sponsor, BetterHelp, connects you to a licensed professional from the comfort of your own home. Try it now for 10% off your first month: https://betterhelp.com/therapyinanutshell 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 of Mojo Monday, Carly Taylor explores the quiet wisdom of a Zen koan—a simple phrase that invites reflection on our human tendency to resist what is, and a gentler path toward clarity and purpose. If you're going through a struggle right no, this episode might offer another way to meet what’s here. Carly Taylor is a Mental Fitness Coach and speaker passionate about helping people tame their mind so they can live a rich, meaningful and fulfilled life. She is trained in ACT (Acceptance and Commitment Therapy), Japanese Psychology, is an IIN qualified Health Coach and is currently undergoing a Masters of Counselling. Connect with Carly: Website: www.carlytaylorcoaching.com.auInstagram: carly_taylor_coachingLinkedin: linkedin.com/in/carly-taylor-61134bb9/See omnystudio.com/listener for privacy information.

How does Acceptance and Commitment Therapy transform trauma recovery? What role does ACT therapy play in healing and understanding trauma? How can the ACT framework help you and your clients live a more meaningful life? In this podcast episode in the Brighter Brains Series, Joe Sanok discusses treating trauma with Robyn D. Walser, Ph.D. Podcast […] The post Brighter Brains: Treating Trauma with Robyn D. Walser, Ph.D. | POP 1185 appeared first on How to Start, Grow, and Scale a Private Practice | Practice of the Practice.

Anna Scetinina, MACP, RP is a psychotherapist in Toronto, ON Canada who has just written A Workbook for Kids Who Worry: 50 Ways to Stand Up To Worry. She is also an award-winning professional artist whose pictures delightfully illustrate the ideas in the workbook She discusses how Acceptance and Commitment Therapy can be used to help anxious children. Her workbook will provide parents, children and therapist with a range of activities that will help children build the skills to tame anxiety.   

Learn the skills to Regulate your Emotions, join the membership: https://courses.therapyinanutshell.com/membership Talking about trauma doesn't heal trauma. For a lot of people, it makes them feel much worse especially if you have PTSD. This is one thing that sets human brains apart from animals. When we visualize something, whether it's a past trauma or a worry about the future, we perceive danger. And our brain triggers the same physiological reaction to perceived danger as it does to real danger. It triggers that cascade of stress chemicals that kick off the fight/flight/freeze response. Instead, I'm going to teach you an approach from narrative therapy, where you heal from trauma and PTSD by writing a new story, exploring how you trauma narratives impact you in the present moment and how to replace them with a practical visualization exercise. 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 episode, we'll discuss the stress challenges that today's teens and young adults encounter. From academic pressures and social media overload to navigating relationships and an uncertain future, we'll explore the key stressors shaping this generation. Whether you're a teen, a parent, or simply interested in understanding these issues, this episode is an opportunity to learn, connect, and take action. Many of these stressors overlap, intensifying their effects on mental health and overall well-being.Dr. Don is a licensed psychologist with over 40 years of experience in counseling psychology and marriage and family therapy. He has held prominent roles, including Founding Clinical Director at Remuda Ranch Center for Eating Disorders and Clinical and Training Director at Gatehouse Therapeutic Health Services. Dr. Don specializes in psychological assessment, eating disorders, addictions, men's issues, trauma, and integrating psychology with a Christian worldview. He is trained in Cognitive Processing Therapy, Acceptance and Commitment Therapy, EMDR, Internal Family Systems, and Mindfulness. Since 1995, Dr. Don has supervised counseling trainees and values teaching, training, and supervision in his practice. Known for his compassion, insight, and humor, he leads Durham Psychology Group in Phoenix, AZ, offering in-person and telehealth services. He is an approved Clinical Supervisor with the Arizona Board of Behavioral Health Examiners and supervises practicum students, interns, and licensed associates.

Learn the skills to Regulate your Emotions, join the membership: https://courses.therapyinanutshell.com/membership Sometimes anxiety attacks and panic attacks are actually suppressed anger and caretaking that are showing up as Anxiety. In this conversation with Dr. Sarah Michaud, we explore how our anxiety around other people's feelings often shows up as caretaking, codependency, and unhealthy relationships. When we learn to be more assertive, more clear, and to allow other people to be responsible for themselves, we can heal from codependency and improve symptoms of depression or anxiety. 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

Low self-worth can be debilitating, leading to avoiding doing the things that really matter. Today, Carly approaches self-worth with a bit of a different perspective. Using a framework she calls the 4A's, this unique approach may change the way you respond to low self-worth. Carly Taylor is a Mental Fitness Coach and speaker passionate about helping people tame their mind so they can live a rich, meaningful and fulfilled life. She is trained in ACT (Acceptance and Commitment Therapy), Japanese Psychology, is an IIN qualified Health Coach and is currently undergoing a Masters of Counselling. Connect with Carly: Website: www.carlytaylorcoaching.com.auInstagram: carly_taylor_coachingLinkedin: linkedin.com/in/carly-taylor-61134bb9/ See omnystudio.com/listener for privacy information.

Intensive treatments for Treatment Resistant Depression, Anxiety or PTSD When you've tried two or three or six treatments for your depression, anxiety, or PTSD and nothing helps, you might feel even more hopeless, like a fulfilling life is not possible for you. But I have good news for you. There are literally 500–five hundred treatments for depression. We're talking treatments for severe forms of depression, anxiety, and PTSD. And most of them are surprisingly effective. So let's explore 9 interventions that science has shown to improve treatment resistant mental health conditions–and at the end I'll share what hasn't been proven to work. Some of these might be considered last-ditch efforts to treat treatment-resistant mental health conditions, but if you've been there, you know how desperate you feel and why it might be worth talking with your psychiatrist about these. 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 the skills to Regulate your Emotions, join the membership: https://courses.therapyinanutshell.com/membership Depression isn't just feeling sad, it's actually not being able to feel much happiness. Good things happen and you feel nothing. Nothing excites you anymore, food doesn't taste good, someone tells you they love you and you think, “Yeah, but you probably just said that because you're family”. It's hard to care about anything. Where does this come from? Today you're going to learn about a cognitive distortion that makes it super hard for you to feel happy. And of course, what to do about it. Nutshell- What are cognitive distortions? Our brains are always interpreting the world around us, trying to make sense of it all. Sometimes our brain takes shortcuts, especially when we're emotional, and researchers have found that there are some common ways that these thoughts get distorted. Sometimes we jump to the worst possible conclusion “This mole is cancer!” and other times we blame ourselves for things that aren't our fault “If I hadn't made him mad, he wouldn't have hit me” When we learn to noticing these thoughts, we can replace them with something healthier, this is a core piece of CBT, cognitive behavioral therapy, and it's been shown to be really helpful for people with depression or anxiety. And today I'm going to teach you one way to do it on your own. 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 the skills to Regulate your Emotions, join the membership: https://courses.therapyinanutshell.com/membership In this video I talk with Nathan Peterson, a licensed clinician and OCD specialist about various aspects of OCD. The host asks 10 quick-fire questions, covering topics such as how the neurotypical brain differs from the brain of someone with OCD, whether everyone has a bit of OCD, and the best treatments for the disorder. Peterson explains the role of genetics and life experiences, illustrates the difference between intrusive thoughts and unwanted thoughts, and dives into the cycle of OCD. He talks extensively about exposure and response prevention (ERP) as the gold standard for treatment and discusses medication as a helpful tool for some patients. Peterson also shares strategies for family members to support loved ones with OCD and touches on various subtypes of OCD, concluding with information on his resources and where to find more information. 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

On Today's episode we cover: Understanding anxiety and our anxious thoughts Why understanding the “root” of your anxiety isn't really that important What are values and how they are crucial for creating change in our life The power of “acceptance” and how it is different than apathy Why “thinking positive” may be doing more harm than you think Panic attacks + cognitive fusion 101About Dr. Chad:Chad LeJeune, PhD is a clinical psychologist and professor of psychology at the University of San Francisco. He is a founding fellow of the Academy of Cognitive and Behavioral Therapies, and has been a practitioner of Acceptance and Commitment Therapy since its inception 30+ years ago.In addition to his self-help titles, Dr. LeJeune has published a novel and a collection of short stories. He has studied architectural history at Oxford University, and as a member of The Society of Architectural Historians, leads architecture tours across San Francisco.To Connect with Dr. Chad:www.anxietyhappens.comP.S. We are doing a giveaway! Leave a review on ⁠Spotify⁠ or ⁠Apple⁠ and enter to win a $100 gift card, now through March 15th. Leave a review and email a screenshot to "assistant@theotherwaypodcast.com"

In this bonus episode of the Feminist Mom Podcast, we're diving into a critical and urgent conversation at the intersection of reproductive rights and mental health—a topic that has only become more pressing in the aftermath of the Supreme Court's decision to overturn Roe v. Wade. Joining me is Dr. Carissa Gustafson, PMH-C, a clinical psychologist and expert in maternal mental health, to explore: The mental health toll of losing reproductive autonomy How therapy can empower women to advocate for their rights The role of cultural narratives and systemic oppression in shaping our experiences of motherhood and reproductive healthcare Why reclaiming anger is a valid and necessary response to oppressionDr. Gustafson also shares her own insights and experiences, offering a powerful perspective on why reproductive choice is essential for women's well-being.Dr. Carissa Gustafson, PMH-C, is a clinical psychologist and author of Reclaim Your Life: Acceptance and Commitment Therapy in 7 Weeks. Based in Los Angeles, she specializes in Acceptance and Commitment Therapy (ACT), helping people develop mindfulness and self-compassion skills to navigate difficult emotions. Dr. Gustafson has a special interest in supporting high-achieving women through stress, anxiety, depression, and perinatal mental health challenges. She sees clients through Heartship Psychological Services at Village Birth.Read Dr. Carissa Gustafson's blog post on the Inclusive Provider Directory. Mentioned in the episode Self-Compassion: The Proven Power of Being Kind to Yourself by Dr. Kristin Neff Real Self-Care: A Transformative Program for Redefining Wellness by Dr. Pooja Lakshmin Screaming on the Inside: The Unsustainability of American Motherhood by Jessica GroseRegister for the webinar cosponsored with Exhale Pro-Voice: “Understanding Abortion Stigma & Providing Compassionate Support” Friday, March 14th, 2025 | 12-1pm ETWork with Dr. Carissa Gustafson Follow Dr. Gustafson on Instagram: https://www.instagram.com/dr.carissagustafson/Follow Erin on Instagram: ⁠⁠⁠⁠⁠instagram.com/feminist.mom.therapist⁠⁠⁠⁠⁠⁠⁠⁠⁠Learn more about Erin: www.erinspahrtherapy.comPodcast Website: www.feministmompodcast.comSubscribe & Review:Love what you're hearing? Don't forget to subscribe, rate, and review the podcast to help us reach more listeners like you! Support the podcast with a monthly donation:⁠⁠⁠ ⁠https://podcasters.spotify.com/pod/show/feministmompodcast/support⁠⁠⁠⁠Introducing the Inclusive Provider Directory! It is free for families to search. Providers can become a member and create a profile, as well as accessing a number of additional benefits. Please note: The information provided on this podcast is for educational and entertainment purposes only. The content shared here is not intended to be professional medical advice, diagnosis, or treatment. This page may contain affiliate links. 

Learn the skills to Regulate your Emotions, join the membership: https://courses.therapyinanutshell.com/membership Have you tried a bunch of stuff to manage anxiety and depression, but you're still struggling? This might be why: Some strategies that work great for the short term, don't help in the long run. They might make you feel better in the moment, but they do nothing to resolve your anxiety in the long run. A lot of articles, books, your friends, and even therapists recommend over and over that you learn “coping skills” to deal with anxiety. But coping skills only work in the short term. The most common problem for people like Gwen is they haven't been taught how to implement the long-term skills that actually make your anxiety go down over time, instead of just coping. Long-term treatments can help you get out of crisis mode and into fixing mode. Fixing the leak in the boat takes more effort and time up front, but it addresses the root cause. Instead of endlessly bailing water, you're working to repair the hole so you won't keep ending up in the same situation. This is where cognitive treatments, therapy, or even medication come in—they help you change your relationship with anxiety or reduce its intensity over time. But here's the thing about these long-term treatments–they often don't help in the short term. They sometimes even make you feel worse–at first. 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

Being neurodivergent isn't a flaw or a superpower—it's just a different way of experiencing the world. To discuss the topic of neurodivergence, Debbie is joined by clinical psychologist Jennifer Kemp to talk about her new workbook, The Neurodivergence Skills Workbook for Autism and ADHD: Cultivate Self-Compassion, Live Authentically, and Be Your Own Advocate, created specifically for autistic people and ADHDers.  They explore themes from Jennifer's book like what it means to receive a late diagnosis, why neurodiversity-affirming practices matter, and the real challenges (and stigma) that come with being neurodivergent. Plus, you'll pick up insight into the power of self-compassion and why it's essential for thriving in life—not just surviving. Join us for this meaningful discussion on how understanding and accommodating neurodivergent behaviors can make a world of difference, whether in the workplace, relationships, or everyday life. Listen and Learn:  How does embracing neurodivergence without over-simplifying the "superpower" narrative lead to healing? Crafting a neurodiversity-affirming workbook to help autistic and ADHD individuals thrive How code-switching, masking, and societal expectations fuel burnout Masking, eye contact struggles, and mental burnout in neurodivergence Why self-compassion and creative self-care are essential tools for navigating burnout, anxiety, and social overwhelm Practical tips for setting boundaries, asking for accommodations, and embracing self-compassion What changes could make life easier for autistic kids and how parents can break stigma Resources:  ● Books: The Neurodivergence Skills Workbook for Autism and ADHD: Cultivate Self-Compassion, Live Authentically, and Be Your Own Advocate. How to Keep House While Drowning: A Gentle Approach to Cleaning and Organizing Unmasking Autism: The Power of Embracing Our Hidden Neurodiversity ● Website: https://jenniferkemp.com.au/ ● Connect on LinkedIn: https://www.linkedin.com/in/jennifer-kemp-b6148b ● Connect on X: https://www.twitter.com/jenniferkemp2 ● Connect on Facebook: https://www.facebook.com/Adelaide-Behaviour-Therapy-267123166960864 ● Connect on Instagram: https://www.instagram.com/jennifer.kemp.psych About Jennifer Kemp BSc(Psych)Hons, MPsych(Clinical), GradDipApplSc(Psychology of Coaching) Adjunct lecturer, University of Adelaide Jennifer Kemp is a privately practicing Clinical Psychologist based in Adelaide. Using a neurodiversity-affirming approach, Jennifer weaves together acceptance and commitment therapy (ACT), behavioral and compassion-focused approaches with her own lived experience of neurodivergence to help her clients improve their mental health and develop greater self-compassion, self-acceptance, and pride in their neurodivergent identity. Jennifer is the co-author of “The Neurodivergent Skills Workbook for Autism and ADHD: Cultivate Self-Compassion, Live Authentically, and Be Your Own Advocate” and author of “The ACT Workbook for Perfectionism: Build Your Best (Imperfect) Life Using Powerful Acceptance & Commitment Therapy and Self-Compassion Skills.” Related Episodes:  226. ACT for Perfectionism with Jennifer Kemp 367. ADHD in Adulthood with Michaela Thomas 344. Differently Wired Kids with Deborah Reber 187. Raising a Child with ADHD, with Russell Barkley 358. How to Keep House While Drowning with KC Davis https://offtheclockpsych.com/230-the-laziness-lie/ 91. Disability as a Form of Diversity with Erin Andrews 256. Social Justice Parenting with Traci Baxley Learn more about your ad choices. Visit megaphone.fm/adchoices

Learn the skills to Regulate your Emotions, join the membership: https://courses.therapyinanutshell.com/membership Use coupon code with coupon code CYB-YT-FREE to get the Change Your Brain Course for FREE here: https://courses.therapyinanutshell.com/offers/u7KxQqAp Depression is a liar because it warps your perception of reality. It twists your thoughts, making you believe things that aren't true, even though they feel real. Here are 5 of the biggest lies depression tells—and the truth behind them: Depression makes it seem like the pain will last forever, like you're stuck in a tunnel with no exit. And you start to believe that there's no point in trying. Depression distorts reality when it tells you that your problems aren't “bad enough” or that you should handle them alone. That you should be ashamed for having feelings and you have to hide them. 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

UNLOCKED from our Patreon page, it's the “Acceptance and Commitment Therapy for Behavior Analysts” Book Club! Interested in more Book Clubs? Want to vote on what we read next? Feeling FOMO at getting this a full year late? Wish your 2 CEs for listening to the episode were FREE??? Join us on Patreon to get all of our episodes a week early, access to these bonus episodes, plus other goodies. While we've covered acceptance and commitment therapy a few times before, we'd never really dug too deeply into exactly HOW ACT is behavior analytic. As in the exact mechanisms by which the fabulous steps of the hexaflex "work" as described in 100% behavioral terms. Now, thanks to our listeners (and book authors Dixon, Hayes, and Belisle), we can! Join us as we learn about ACT from theory to practice in our two-hour discusion of "Acceptance and Commitment Therapy for Behavior Analysts". Plus, you'll finally get to discover which branch of the hexaflex is our all-time favorite! Is it acceptance? Committed action? Self-as context? No, no one likes self-as context. This episode is available for 2.0 LEARNING CEUs. Content discussed in this episode: Dixon, M.R., Hayes, S.C., & Belisle, J. (2023). Acceptance and commitment therapy for behavior analysts: A practice guide from theory to treatment. Routledge. If you're interested in ordering CEs for listening to this episode, click here to go to the store page. You'll need to enter your name, BCBA #, and the two episode secret code words to complete the purchase. Email us at abainsidetrack@gmail.com for further assistance. Want these CEs for FREE? Just subscribe to our Patreon at the $10+ levels and go to the original post for a discount code.

Learn the skills to Regulate your Emotions, join the membership: https://courses.therapyinanutshell.com/membership Depression isn't just in your mind—it's in your nervous system. In this video, we take a somatic and polyvagal-informed approach to understanding depression as a state of nervous system dysregulation. Learn how shutdown, freeze, and dorsal vagal states keep you stuck and how somatic therapy can help you shift into safety, connection, and regulation. Using insights from polyvagal theory, we'll explore how the vagus nerve influences mood, energy, and emotions. Discover body-based techniques to move out of chronic exhaustion, numbness, and despair. Whether you struggle with low motivation, fatigue, or emotional overwhelm, these nervous system regulation tools can help you heal from the inside out! 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

Tony Overbay is a Licensed Marriage and Family Therapist who followed his gut and heart into the world of ACT (Acceptance and Commitment Therapy) to provide tools and strategies to thousands of couples and individuals. You can find his courses, podcast & therapy offerings HERE Ashlynn, former cohost of the top 10 podcast "The Betrayed, The Addicted & The Expert," now host of "This Is Ashlynn," shares her journey and helps others find their path to healing. After navigating a public divorce that ended a 21-year marriage and impacted her business, she transformed her personal challenges into a mission to empower women. Through online groups and in-person retreats, she guides women in reclaiming their intuition, self-love, and personal power after experiencing self & relationship betrayal or divorce. As a mother of two teenage daughters and someone who has successfully rebuilt both her life and business, Ashlynn brings authentic experience to her work. She understands firsthand the journey of rediscovering self-trust and embracing one's full potential after years of dimming her light for others' acceptance. When she's not empowering women, you can find her hiking trails, roller skating, or dancing – activities that embody the joy and freedom she helps others rediscover. Find her at www.thisisashlynn.com IG: @this.isAshlynn 

Learn the skills to Regulate your Emotions, join the membership: https://courses.therapyinanutshell.com/membership Learning how to set boundaries is an important part of mental health and relationships. One of the biggest problems I see people have when they're learning to set boundaries is learning the difference between setting a boundary and trying to control someone. And I found this ridiculous video that shows some great examples of the difference. Now this video is a little intense, and i'm not saying that either of these guys are setting a good example of how to set boundaries, but when you analyze it you can clearly see the difference between a power struggle and a boundary. 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 the skills to Regulate your Emotions, join the membership: https://courses.therapyinanutshell.com/membership Today, we're going to talk about what you can do to improve your self-esteem even if you hate positive affirmations. For me, and for many of my clients, it never works to just replace the negative self-talk with positive affirmations. The first step is to question all of this negative self-talk. Instead of trying to say something super duper positive, shift to more neutral language. OK, #3, let's get clear on the person you want to be so you can know if you're building up a good, purposeful life. 4. Pay attention to the small wins And you're going to pay attention to small wins, when you make a tiny bit of improvement or make a good choice- you are going to celebrate that. And I don't mean just thinking a nice thought about what you did. Make it strong! Say it out loud and write it down, tell other people. By using these four steps, you can improve your self esteem, even if you hate positive affirmations. 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