Podcasts about national suicide prevention hotline

Dealing with OCD, Intrusive Thoughts, or unwanted thoughts? Dr. Kat Green teaches us valuable strategies from CBT and ERP to help you stop intrusive thoughts. Check out Kat's courses here: https://courses.therapyinanutshell.com/ocd-courses Learn the skills to Regulate your Emotions, join the membership: https://courses.therapyinanutshell.com/membership Struggling with OCD, intrusive thoughts, or unwanted mental images that just won't go away? In this video, Dr. Kat Green shares practical tools from Cognitive Behavioral Therapy (CBT) and Exposure and Response Prevention (ERP)—the gold standard treatment for OCD. You'll learn why trying to suppress or avoid intrusive thoughts can actually make them worse, and what to do instead. Whether you're battling obsessive worries, mental compulsions, or scary “what if” thoughts, this episode offers hope and real strategies to help you break the cycle. Learn how to face your fears, stop fighting your thoughts, and take your life back from OCD. #OCD #IntrusiveThoughts #CBT #ERP #MentalHealth #ObsessiveCompulsiveDisorder #AnxietyHelp #UnwantedThoughts #TherapyInANutshell Looking for affordable online counseling? My sponsor, BetterHelp, connects you to a licensed professional from the comfort of your own home. Try it now for 10% off your first month: https://betterhelp.com/therapyinanutshell Learn more in one of my in-depth mental health courses: https://courses.therapyinanutshell.com Support my mission on Patreon: https://www.patreon.com/therapyinanutshell Sign up for my newsletter: https://www.therapyinanutshell.com Check out my favorite self-help books: https://kit.co/TherapyinaNutshell/best-self-help-books  Therapy in a Nutshell and the information provided by Emma McAdam are solely intended for informational and entertainment purposes and are not a substitute for advice, diagnosis, or treatment regarding medical or mental health conditions. Although Emma McAdam is a licensed marriage and family therapist, the views expressed on this site or any related content should not be taken for medical or psychiatric advice. Always consult your physician before making any decisions related to your physical or mental health. In therapy I use a combination of Acceptance and Commitment Therapy, Systems Theory, positive psychology, and a bio-psycho-social approach to treating mental illness and other challenges we all face in life. The ideas from my videos are frequently adapted from multiple sources. Many of them come from Acceptance and Commitment Therapy, especially the work of Steven Hayes, Jason Luoma, and Russ Harris. The sections on stress and the mind-body connection derive from the work of Stephen Porges (the Polyvagal theory), Peter Levine (Somatic Experiencing) Francine Shapiro (EMDR), and Bessel Van Der Kolk. I also rely heavily on the work of the Arbinger Institute for my overall understanding of our ability to choose our life's direction. And deeper than all of that, the Gospel of Jesus Christ orients my personal worldview and sense of security, peace, hope, and love https://www.churchofjesuschrist.org/comeuntochrist/believe If you are in crisis, please contact the National Suicide Prevention Hotline at https://suicidepreventionlifeline.org or 1-800-273-TALK (8255) or your local emergency services. Copyright Therapy in a Nutshell, LLC

Medical trauma can cause PTSD, with signs like fear of doctors, flashbacks, anxiety, avoidance, panic attacks, and emotional numbness after medical experiences. Check out my FREE grounding Skills course here: https://courses.therapyinanutshell.com/grounding-skills-for-anxiety-stress-and-ptsd Here's the guide about recognizing distress so you can help to prevent medical trauma: https://www.nctsn.org/sites/default/files/resources//pediatric_toolkit_for_health_care_providers.pdf Learn the skills to Regulate your Emotions, join the membership: https://courses.therapyinanutshell.com/membership Medical trauma can have a deep and lasting impact, often leading to PTSD. Signs of PTSD from medical trauma include persistent fear of hospitals, panic attacks during medical visits, nightmares about past procedures, and emotional detachment. Medical trauma symptoms and signs can also involve hypervigilance, irritability, avoidance of necessary care, and distrust of healthcare providers. Some people may experience physical symptoms like racing heart, nausea, or dizziness when reminded of their trauma. Others might struggle with depression, anxiety, or feelings of helplessness related to their medical experiences. PTSD from medical trauma can develop after surgeries, ICU stays, childbirth complications, invasive procedures, or medical negligence. Recognizing the signs of PTSD and medical trauma symptoms early can help prevent long-term emotional suffering. Treatment often includes trauma-focused therapy, EMDR, or somatic therapies designed to help the body and mind heal from overwhelming experiences. Understanding that medical trauma is real and valid is the first step toward recovery. Looking for affordable online counseling? My sponsor, BetterHelp, connects you to a licensed professional from the comfort of your own home. Try it now for 10% off your first month: https://betterhelp.com/therapyinanutshell Learn more in one of my in-depth mental health courses: https://courses.therapyinanutshell.com Support my mission on Patreon: https://www.patreon.com/therapyinanutshell Sign up for my newsletter: https://www.therapyinanutshell.com Check out my favorite self-help books: https://kit.co/TherapyinaNutshell/best-self-help-books  Therapy in a Nutshell and the information provided by Emma McAdam are solely intended for informational and entertainment purposes and are not a substitute for advice, diagnosis, or treatment regarding medical or mental health conditions. Although Emma McAdam is a licensed marriage and family therapist, the views expressed on this site or any related content should not be taken for medical or psychiatric advice. Always consult your physician before making any decisions related to your physical or mental health. In therapy I use a combination of Acceptance and Commitment Therapy, Systems Theory, positive psychology, and a bio-psycho-social approach to treating mental illness and other challenges we all face in life. The ideas from my videos are frequently adapted from multiple sources. Many of them come from Acceptance and Commitment Therapy, especially the work of Steven Hayes, Jason Luoma, and Russ Harris. The sections on stress and the mind-body connection derive from the work of Stephen Porges (the Polyvagal theory), Peter Levine (Somatic Experiencing) Francine Shapiro (EMDR), and Bessel Van Der Kolk. I also rely heavily on the work of the Arbinger Institute for my overall understanding of our ability to choose our life's direction. And deeper than all of that, the Gospel of Jesus Christ orients my personal worldview and sense of security, peace, hope, and love https://www.churchofjesuschrist.org/comeuntochrist/believe If you are in crisis, please contact the National Suicide Prevention Hotline at https://suicidepreventionlifeline.org or 1-800-273-TALK (8255) or your local emergency services. Copyright Therapy in a Nutshell, LLC

Help is always within reach, National Suicide Prevention Hotline: 800-273-8255We are Pixels Polygons and Fun! a video game podcast, where we talk about anything under the video game sun!Feel free to follow us with our channels!:        RaggingGingy's Twitter: @RaggingGingyDjSkywalker Twitch: @ DjSkywalker716Dom's Twitter: @SadicsMenDom's Twitch: https://www.twitch.tv/sadicmenDom's Youtube: https://www.youtube.com/channel/UCr36mHPMmJaqxeyJxfMr7AQRiely!: linktr.ee/rielycinematicuniverse        The Show's Twitter: @PPaFPodcastWANT TO START YOUR OWN PODCAST??? Click on the link below to startyour own Podcast today! And to help us out as well

Anxiety can make you feel tense, tight, or have other bodily symptoms. In this exercise, learn to soften and relax that tension. Check out the FREE grounding Skills course  Learn the skills to Regulate your Emotions, join the membership: https://courses.therapyinanutshell.com/membership Feeling overwhelmed by anxiety, body tension, or racing thoughts? This 3-minute mindfulness meditation is designed to gently calm your nervous system and release physical tension caused by stress and anxiety. When we're anxious, we often hold tightness in our jaw, shoulders, chest, or stomach—without even realizing it. In this guided exercise, you'll practice mindfulness by tuning into your body, softening tension, and using your breath to activate your parasympathetic nervous system. Even a few minutes of this calming meditation can lower cortisol levels, reduce your heart rate, and help your body feel safe again. Whether you're new to meditation for anxiety or just need a quick reset, this practice helps bring awareness and peace to your body and mind. Ease body tension and anxiety in just 3 minutes with this mindfulness meditation. Relax, breathe, and reset with simple movements and soothing awareness. #mindfulness #Meditation #AnxietyRelief #BodyTensionAnxiety #mindfulnessforanxiety Looking for affordable online counseling? My sponsor, BetterHelp, connects you to a licensed professional from the comfort of your own home. Try it now for 10% off your first month: https://betterhelp.com/therapyinanutshell Learn more in one of my in-depth mental health courses: https://courses.therapyinanutshell.com Support my mission on Patreon: https://www.patreon.com/therapyinanutshell Sign up for my newsletter: https://www.therapyinanutshell.com Check out my favorite self-help books: https://kit.co/TherapyinaNutshell/best-self-help-books  Therapy in a Nutshell and the information provided by Emma McAdam are solely intended for informational and entertainment purposes and are not a substitute for advice, diagnosis, or treatment regarding medical or mental health conditions. Although Emma McAdam is a licensed marriage and family therapist, the views expressed on this site or any related content should not be taken for medical or psychiatric advice. Always consult your physician before making any decisions related to your physical or mental health. In therapy I use a combination of Acceptance and Commitment Therapy, Systems Theory, positive psychology, and a bio-psycho-social approach to treating mental illness and other challenges we all face in life. The ideas from my videos are frequently adapted from multiple sources. Many of them come from Acceptance and Commitment Therapy, especially the work of Steven Hayes, Jason Luoma, and Russ Harris. The sections on stress and the mind-body connection derive from the work of Stephen Porges (the Polyvagal theory), Peter Levine (Somatic Experiencing) Francine Shapiro (EMDR), and Bessel Van Der Kolk. I also rely heavily on the work of the Arbinger Institute for my overall understanding of our ability to choose our life's direction. And deeper than all of that, the Gospel of Jesus Christ orients my personal worldview and sense of security, peace, hope, and love https://www.churchofjesuschrist.org/comeuntochrist/believe If you are in crisis, please contact the National Suicide Prevention Hotline at https://suicidepreventionlifeline.org or 1-800-273-TALK (8255) or your local emergency services. Copyright Therapy in a Nutshell, LLC

Struggling with Panic Attacks, Panic Disorder, or Anxiety attacks? Learn how to stop Panic Attacks with skills from CBT. Learn the skills to Regulate your Emotions, join the membership: https://courses.therapyinanutshell.com/membership Check out Kimberley's YT Channel: https://www.youtube.com/channel/UCMGMsxHVAfuveLsah_EmBRg Struggling with panic attacks, panic disorder, or anxiety attacks? You're not alone—and you're not broken. In this video, we answer the most common questions I receive from clients and followers about panic and recovery. We explore how panic disorder differs from general anxiety, how avoidance behaviors unintentionally keep you stuck, and how to begin breaking the cycle with CBT (Cognitive Behavioral Therapy) and science-backed strategies. You'll learn how to gently face panic with self-compassion, reframe common fears (like panic in public or while driving), and take your first small step toward healing. We also discuss the mindset shifts that truly change everything in recovery. Whether you've struggled for years or are just beginning your journey, this is for you. Panic is treatable—and recovery is possible. #PanicAttacks #PanicDisorder #CBT #CognitiveBehavioralTherapy #AnxietyAttacks Looking for affordable online counseling? My sponsor, BetterHelp, connects you to a licensed professional from the comfort of your own home. Try it now for 10% off your first month: https://betterhelp.com/therapyinanutshell Learn more in one of my in-depth mental health courses: https://courses.therapyinanutshell.com Support my mission on Patreon: https://www.patreon.com/therapyinanutshell Sign up for my newsletter: https://www.therapyinanutshell.com Check out my favorite self-help books: https://kit.co/TherapyinaNutshell/best-self-help-books  Therapy in a Nutshell and the information provided by Emma McAdam are solely intended for informational and entertainment purposes and are not a substitute for advice, diagnosis, or treatment regarding medical or mental health conditions. Although Emma McAdam is a licensed marriage and family therapist, the views expressed on this site or any related content should not be taken for medical or psychiatric advice. Always consult your physician before making any decisions related to your physical or mental health. In therapy I use a combination of Acceptance and Commitment Therapy, Systems Theory, positive psychology, and a bio-psycho-social approach to treating mental illness and other challenges we all face in life. The ideas from my videos are frequently adapted from multiple sources. Many of them come from Acceptance and Commitment Therapy, especially the work of Steven Hayes, Jason Luoma, and Russ Harris. The sections on stress and the mind-body connection derive from the work of Stephen Porges (the Polyvagal theory), Peter Levine (Somatic Experiencing) Francine Shapiro (EMDR), and Bessel Van Der Kolk. I also rely heavily on the work of the Arbinger Institute for my overall understanding of our ability to choose our life's direction. And deeper than all of that, the Gospel of Jesus Christ orients my personal worldview and sense of security, peace, hope, and love https://www.churchofjesuschrist.org/comeuntochrist/believe If you are in crisis, please contact the National Suicide Prevention Hotline at https://suicidepreventionlifeline.org or 1-800-273-TALK (8255) or your local emergency services. Copyright Therapy in a Nutshell, LLC

Struggling with depression and self-blame? Learn why it's not your fault, how guilt fuels depression, and how to break the cycle and heal. Learn the skills to Regulate your Emotions, join the membership: https://courses.therapyinanutshell.com/membership Are you stuck in a cycle of depression, self-blame, and guilt? Do you constantly think, "It's my fault I feel this way"? In this video, we dive deep into the connection between depression and self-blame, showing how guilt, shame, and blaming yourself can worsen mental health. You'll learn why depression tricks your mind into believing it's all your fault, how excessive guilt fuels deeper depression, and how cognitive distortions keep the cycle alive. We'll also explain the neuroscience behind depression, guilt, and self-blame — and how you can start to break free. If you often feel like "I'm to blame" or "It's my fault I'm depressed," this video will help you understand the real causes of depression and guide you toward self-compassion, resilience, and emotional healing. Stop letting self-blame and guilt control your life. Learn practical steps to reframe your thinking, heal from depression, and create a healthier, more hopeful future. Watch now and start breaking the cycle. Looking for affordable online counseling? My sponsor, BetterHelp, connects you to a licensed professional from the comfort of your own home. Try it now for 10% off your first month: https://betterhelp.com/therapyinanutshell Learn more in one of my in-depth mental health courses: https://courses.therapyinanutshell.com Support my mission on Patreon: https://www.patreon.com/therapyinanutshell Sign up for my newsletter: https://www.therapyinanutshell.com Check out my favorite self-help books: https://kit.co/TherapyinaNutshell/best-self-help-books  Therapy in a Nutshell and the information provided by Emma McAdam are solely intended for informational and entertainment purposes and are not a substitute for advice, diagnosis, or treatment regarding medical or mental health conditions. Although Emma McAdam is a licensed marriage and family therapist, the views expressed on this site or any related content should not be taken for medical or psychiatric advice. Always consult your physician before making any decisions related to your physical or mental health. In therapy I use a combination of Acceptance and Commitment Therapy, Systems Theory, positive psychology, and a bio-psycho-social approach to treating mental illness and other challenges we all face in life. The ideas from my videos are frequently adapted from multiple sources. Many of them come from Acceptance and Commitment Therapy, especially the work of Steven Hayes, Jason Luoma, and Russ Harris. The sections on stress and the mind-body connection derive from the work of Stephen Porges (the Polyvagal theory), Peter Levine (Somatic Experiencing) Francine Shapiro (EMDR), and Bessel Van Der Kolk. I also rely heavily on the work of the Arbinger Institute for my overall understanding of our ability to choose our life's direction. And deeper than all of that, the Gospel of Jesus Christ orients my personal worldview and sense of security, peace, hope, and love https://www.churchofjesuschrist.org/comeuntochrist/believe If you are in crisis, please contact the National Suicide Prevention Hotline at https://suicidepreventionlifeline.org or 1-800-273-TALK (8255) or your local emergency services. Copyright Therapy in a Nutshell, LLC

Learn the skills to Regulate your Emotions, join the membership: https://courses.therapyinanutshell.com/membership The speaker discusses the metabolic theory of mental health, suggesting that brain disorders classified as mental illnesses are largely metabolic conditions. Traditional treatments—like therapy and medication—can benefit from an understanding of brain metabolism, potentially leading to new strategies, including weight loss drugs, dietary changes, exercise, and sleep improvements. They emphasize the value of the ketogenic diet for serious conditions like schizophrenia and bipolar disorder, referencing positive study results and personal testimonies. They also debunk the chemical imbalance theory of mental illness, proposing that medications work by improving brain metabolism. For those with severe mental illnesses, working with a professional on a metabolic treatment plan, such as a ketogenic diet, is recommended. The script concludes with a positive note on the potential benefits of new weight loss drugs like Ozempic for various mental health conditions and addiction treatments. Looking for affordable online counseling? My sponsor, BetterHelp, connects you to a licensed professional from the comfort of your own home. Try it now for 10% off your first month: https://betterhelp.com/therapyinanutshell Learn more in one of my in-depth mental health courses: https://courses.therapyinanutshell.com Support my mission on Patreon: https://www.patreon.com/therapyinanutshell Sign up for my newsletter: https://www.therapyinanutshell.com Check out my favorite self-help books: https://kit.co/TherapyinaNutshell/best-self-help-books  Therapy in a Nutshell and the information provided by Emma McAdam are solely intended for informational and entertainment purposes and are not a substitute for advice, diagnosis, or treatment regarding medical or mental health conditions. Although Emma McAdam is a licensed marriage and family therapist, the views expressed on this site or any related content should not be taken for medical or psychiatric advice. Always consult your physician before making any decisions related to your physical or mental health. In therapy I use a combination of Acceptance and Commitment Therapy, Systems Theory, positive psychology, and a bio-psycho-social approach to treating mental illness and other challenges we all face in life. The ideas from my videos are frequently adapted from multiple sources. Many of them come from Acceptance and Commitment Therapy, especially the work of Steven Hayes, Jason Luoma, and Russ Harris. The sections on stress and the mind-body connection derive from the work of Stephen Porges (the Polyvagal theory), Peter Levine (Somatic Experiencing) Francine Shapiro (EMDR), and Bessel Van Der Kolk. I also rely heavily on the work of the Arbinger Institute for my overall understanding of our ability to choose our life's direction. And deeper than all of that, the Gospel of Jesus Christ orients my personal worldview and sense of security, peace, hope, and love https://www.churchofjesuschrist.org/comeuntochrist/believe If you are in crisis, please contact the National Suicide Prevention Hotline at https://suicidepreventionlifeline.org or 1-800-273-TALK (8255) or your local emergency services. Copyright Therapy in a Nutshell, LLC

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

What's the reality of male-to-female transitioning on the NHS? Lexi Perry-Weston says the online resources she found didn't relate to her experiences at all. In this interview with Olly, she explains how she's been supported in her trans journey by her family, her workplace and the medical establishment - but also harassed by the public, fetishised by partners and discriminated against by businesses. From hormones to dating apps, vocal therapy to changing room etiquette, this is one Mann-fan's experience of gender transition in 2020. CONTENT WARNING: interview contains references to rape, suicide, abuse, recounting of transphobic language and gender dysphoria. In the UK, the Samaritans can be contacted on 116 123. In the US, the National Suicide Prevention Hotline is 1-800-273-8255. In Australia, the crisis support service Lifeline is on 13 11 14. Hotlines in other countries can be found here. This episode first aired in September 2020, in the episode 'What To Expect When You're Transitioning'. Now remastered and with a brand-new , extended interview with Lexi in 2025, we discuss how the political climate has changed... as well as Lexi's own life. Learn more about your ad choices. Visit megaphone.fm/adchoices

Learn how the Polyvagal Theory helps explain healthy boundaries through a combination of safety and sympathetic activation.Episode Introduction and Context — 0:00Understanding Ventral Vagal Safety State — 0:34Balancing Safety and Sympathetic Activation — 1:16Proactive Practice for Boundary Setting — 3:29Compassionate Boundary Enforcement — 5:16Realistic Expectations and Self-Connection — 7:20Conclusion and Invitation to Unstucking Academy — 10:14Resources:⬇️ Download the Polyvagal One-Pagers - https://stucknauts.circle.so/c/public_resources/polyvagal-checklist-download-8a9597 Resources:

Special guest Kaylyn!!   twitch.tv/kaylynboofy Give her a follow!!Help is always within reach, National Suicide Prevention Hotline: 800-273-8255We are Pixels Polygons and Fun! a video game podcast, where we talk about anything under the video game sun!Feel free to follow us with our channels!:        RaggingGingy's Twitter: @RaggingGingyDjSkywalker Twitch: @ DjSkywalker716Dom's Twitter: @SadicsMenDom's Twitch: https://www.twitch.tv/sadicmenDom's Youtube: https://www.youtube.com/channel/UCr36mHPMmJaqxeyJxfMr7AQRiely!: linktr.ee/rielycinematicuniverse        The Show's Twitter: @PPaFPodcastWANT TO START YOUR OWN PODCAST??? Click on the link below to startyour own Podcast today! And to help us out as well

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

Discover why trying to force a change in your polyvagal state might be holding you back from true self-regulation. In this episode, therapist and coach Justin Sunseri challenges the common advice around prescriptive breathing techniques and invites you to connect with your body's natural rhythms instead. Through insights from a live Q&A, learn how mindful awareness and listening to your body can lead to genuine calm, balance, and lasting change—without counting breaths or forcing a state shift.Timestamps:0:00 – Introduction to Inner Balance0:39 – The Power of Natural Breathing2:02 – Critique of Prescriptive Breathing3:53 – Connecting with Your Body's Needs5:03 – The Body's Natural Self-Regulation11:05 – Creating Optimal Conditions for Self-Regulation15:02 – Final Thoughts and InvitationResources:

What's the real difference between “fawn” and “appease”? Therapist Justice Sunseri breaks down these trauma responses, how they relate to Polyvagal Theory, and what it means for recovery. Download the free Polyvagal One Pagers in the description for more resources!00:00 – Episode intro00:51 – Understanding Fawn and Appeasement02:11 – Behavioral Adaptations in Severe Situations03:23 – Appeasement and Social Activation07:53 – Dissociation and Survival Mechanisms11:50 – Recovery and Self-Regulation out of Severe Dissociation15:07 – Episode outro and final thoughtsResources:⬇️ Download the Polyvagal One-Pagers - https://stucknauts.circle.so/c/public_resources/polyvagal-checklist-download-8a9597 Resources:

Help is always within reach, National Suicide Prevention Hotline: 800-273-8255We are Pixels Polygons and Fun! a video game podcast, where we talk about anything under the video game sun!Feel free to follow us with our channels!:        RaggingGingy's Twitter: @RaggingGingyDjSkywalker Twitch: @ DjSkywalker716Dom's Twitter: @SadicsMenDom's Twitch: https://www.twitch.tv/sadicmenDom's Youtube: https://www.youtube.com/channel/UCr36mHPMmJaqxeyJxfMr7AQRiely!: linktr.ee/rielycinematicuniverse        The Show's Twitter: @PPaFPodcastWANT TO START YOUR OWN PODCAST??? Click on the link below to startyour own Podcast today! And to help us out as well

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

Feeling stuck in old patterns or chronic anxiety? In this episode, you'll hear Janie's inspiring story of moving from a lifelong freeze state to genuine connection and safety. Discover how she overcame emotional numbness, built meaningful relationships, and found practical ways to feel more at ease in her own body. You'll learn:⌲ Real-life strategies for getting "unstuck" and building safety in your nervous system⌲ The power of co-regulation and supportive community⌲ How small, consistent steps can lead to big changes in your sense of calm and confidenceResources:

Help is always within reach, National Suicide Prevention Hotline: 800-273-8255We are Pixels Polygons and Fun! a video game podcast, where we talk about anything under the video game sun!Feel free to follow us with our channels!:        RaggingGingy's Twitter: @RaggingGingyDjSkywalker Twitch: @ DjSkywalker716Dom's Twitter: @SadicsMenDom's Twitch: https://www.twitch.tv/sadicmenDom's Youtube: https://www.youtube.com/channel/UCr36mHPMmJaqxeyJxfMr7AQRiely!: linktr.ee/rielycinematicuniverse        The Show's Twitter: @PPaFPodcastWANT TO START YOUR OWN PODCAST??? Click on the link below to startyour own Podcast today! And to help us out as well

Help is always within reach, National Suicide Prevention Hotline: 800-273-8255We are Pixels Polygons and Fun! a video game podcast, where we talk about anything under the video game sun!Feel free to follow us with our channels!:        RaggingGingy's Twitter: @RaggingGingyDjSkywalker Twitch: @ DjSkywalker716Dom's Twitter: @SadicsMenDom's Twitch: https://www.twitch.tv/sadicmenDom's Youtube: https://www.youtube.com/channel/UCr36mHPMmJaqxeyJxfMr7AQRiely!: linktr.ee/rielycinematicuniverse        The Show's Twitter: @PPaFPodcastWANT TO START YOUR OWN PODCAST??? Click on the link below to startyour own Podcast today! And to help us out as well

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

Jim Finch's life changed forever when his car flipped over in a devastating accident that left him with multiple neurological issues. He developed PTSD, suffered from seizures - and even became afflicted with Tourettes. But the medication he was prescribed was almost as bad: triggering fits, impotence and bloody discharge. Then he discovered cannabis... CONTENT WARNING: interview includes account of suicidal thoughts and suicide attempt, highly offensive language and on-mic drug use. _____________________ Now a registered, legal user of skunk, Jim campaigns for medical marijuana to be made available on the NHS. As he explains in this intense, compelling conversation with Olly, for disabled people who can't afford a private prescription, the current alternatives are to support the criminal black market, or risk arrest by growing weed themselves. _____________________ In the UK, the Samaritans can be contacted on 116 123. In the US, the National Suicide Prevention Hotline is 1-800-273-8255. In Australia, the crisis support service Lifeline is on 13 11 14. Hotlines in other countries can be found here. Learn more about your ad choices. Visit megaphone.fm/adchoices

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

A listener shares his struggles with anxiety and attachment issues following a recent breakup. At age 17, Chuck's relationship triggered intense anxiety due to his anxious attachment style, leading to a highly stressful experience. After the relationship ended, Chuck faces persistent anxiety symptoms, fatigue, dizziness, extreme overthinking, and more. Justin discusses the possible states of defense and freeze, the role of safety activation, and offers practical general thoughts for those dealing with similar issues, emphasizing the importance of mindfulness, connecting with friends, and building safety activation as pathways to feeling unstuck.00:00 Introduction and Listener's Story00:30 Recognizing and Addressing Anxiety02:12 Understanding Freeze and Panic Responses05:56 Living in Survival Mode08:39 The Importance of Safety Activation10:17 Practicing Mindfulness and Connection13:38 Final Thoughts and EncouragementResources:

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

Eva shares her powerful recovery from a Polyvagal shutdown state. She discusses her experiences, valuable insights, and practical tips that have helped her rebuild her sense of safety and connection. Focusing on the polyvagal theory, this episode highlights the importance of small, actionable steps and community support in the path to healing. Join us to discover how Eva went from feeling numb and disconnected to living a more vibrant and engaged life.00:00 Introduction to Polyvagal Theory and Defensive States00:22 Eva's Journey: From Shutdown to Recovery08:22 Understanding and Naming the Defensive State09:26 Practical Steps and Tools for Building Safety12:01 The Role of Community and Additional Supports16:08 Tracking Progress and Maintaining Consistency21:17 Self-Reflection and Body Awareness22:31 Mindful Reactions and Social Connections23:55 Rediscovering Joy in Everyday Activities26:22 Professional Breakthroughs and Emotional Resilience29:52 Daily Practices for Sustained Progress30:51 Practical Advice for Getting Unstuck38:23 Embracing Emotions with Compassion41:33 Final Thoughts and EncouragementResources:

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

National Suicide Prevention Hotline 988thewashdownpodcast@gmail.com#NeverAloneAlwaysForward

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

Justin Sunseri dives deep into the concept of neuroception from the Polyvagal Theory. This fourth installment in a five-part series focuses on comprehending and applying neuroception in daily life. Discover practical tips to recognize the body's subconscious detection of safety, danger, or life-threatening situations before you're consciously aware. Discover the significance of proactive sensory inputs and learn how to cultivate nonjudgmental self-awareness. These insights are essential for progressing towards a calmer, more connected life.00:00 Intro to episode 25207:00 Neuroception Example: Sarah's First Team Meeting11:18 How to Easily Start Noticing Neuroception14:15 Using Your Senses to Identify Neuroception15:44 Why Noticing Neuroception Helps18:31 Outro to Stuck Not Broken episode 252Resources:

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

In this episode, therapist and coach Justin Sunseri delves into the Safe and Sound Protocol (SSP) with Dr. Stephen Porges, the originator of the Polyvagal Theory, and Karen Onderko, co-author of the new book "Safe and Sound." Discover how SSP, a unique therapy using specifically filtered music, can help alleviate anxiety, depression, and sensory sensitivities by enhancing the nervous system's ability to experience safety. The discussion covers the science behind SSP, its clinical evidence, and its benefits for various conditions from autism to trauma. An insightful conversation that explores the potential of SSP as a neural exercise to aid in healing and resilience.Buy the book now - https://amzn.to/4cJ7f9I (Purchasing through this link will give me a portion of the sale at no extra cost to you)00:00 Intro to Stuck Not Broken01:52 What is the Safe and Sound Protocol?04:29 What is the evidence for SSP? 08:31 What is the music of SSP?17:10 SSP and neuroplasticity19:22 Neural exercises, building safety, and SSP26:50 Trauma narratives and SSP28:50 Safety can lead to defense31:35 Who is SSP for?33:07 Autism and SSP39:39 SSP and co-regulation41:38 Skepticism of SSP47:07 Why not Safe and Sight or Safe and Smell?52:18 Is SSP a cure-all?57:44 Final thoughts and kindness59:12 SSP on the community level01:01:41 Department of Defense research grant01:04:05 Outro to Stuck Not BrokenResources:

Justin Sunseri reviews 'Safe and Sound' by Steven Porges and Karen Onderko. The book delves into the Safe and Sound Protocol (SSP), offering 13 real-life case studies and insights from Porges, the creator of Polyvagal Theory. Justin breaks down who the book is for, its content, and his thoughts on its genuine attempt to provide hope and comprehensive information about SSP. If you're curious about SSP and familiar with Polyvagal Theory, this review will help you decide whether this book can be a valuable addition to your collection.Watch the interview with the authors on YouTube (or listen to the previous episode on your podcast player) - https://youtu.be/KAPPQwk5LYI00:00 Safe and Sound Book Review: Should you Buy it?00:29 About the Safe and Sound book01:50 What is the point of the Safe and Sound book?03:47 Who is the Safe and Sound book for?05:28 Overall thoughts on the Safe and Sound book08:24 Do I recommend buying the Safe and Sound book?09:15 Outro to Stuck Not Broken episode 255Resources:

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

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 'Stuck Not Broken,' therapist and coach Justin Sunseri provides practical guidance on applying Polyvagal Theory to everyday life through validation and normalization techniques. Learn to bring compassion to your stuck defensive states through acknowledging and understanding your emotions and thoughts. Justin walks you through simple practices to help you live more calmly and connected. This episode includes skills practice and insights from the Unstucking Academy, making it an essential listen for anyone looking to improve their emotional resilience. Join us as we delve deeper into self-compassion and understanding through Polyvagal Theory.00:00 Introduction to Polyvagal Theory Application01:32 Understanding Validation06:52 Validation Practice09:30 Introduction to Normalization15:49 Normalization Practice21:06 Conclusion and Next StepsResources:

Justin dives into the second tip of understanding your polyvagal state - increasing passive safety cues via your environment. Learn how to better understand and implement passive safety cues in your home to enhance your sense of safety and relaxation. Discover practical, easy steps to create a Passive Safety Environment, focusing on scent, lighting, and physical space.00:00 Intro to episode 25001:05 Safety and the Brainstem07:49 Lighting in the Passive Safety Environment09:37 Physical Space in the Passive Safety Environment 10:54 Take one step today.12:31 Foundations Subscription Offer & outroResources:

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

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

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

California wildfires ripped through L.A. this year, killing 29 people, destroying more than 18,000 buildings, and putting wildland fires back into the headlines. But what's it like being one of the poorly-paid workers sent in to risk your life to fight the flames?  Wildland firefighter Nathan Bell has ‘held the line' across the United States: in Elk City, Idaho; on the North Rim of the Grand Canyon in Utah; and in the desert conditions of Sedona, Arizona. For 16 hour workdays, for weeks away from home, he will hike up a mountainside towards a raging fire with a 40 pound backpack on his shoulders, and a chainsaw over his shoulder. And his starting salary is less than a worker at Burger King... In conversation with Olly, he exposes the back-breaking, exhilarating life of a wildland firefighter - and the unspoken trauma so many of his peers experience ‘between seasons'... _______ Meanwhile, in The Zeitgeist, Ollie Peart investigates the trend for A.I. makeovers.  From LolaAI, the ‘stylist and shopping copilot' baked in to Open Wardrobe, to the at-home body scans offered by Bodymapp, can Ollie get himself a fresh Spring look - using only A.I? As ever, frankly, the results are mixed… _______ Elsewhere, down the Foxhole, Alix Fox pops into Kiiroo to see how their teledildonics have adapted to the world of OnlyFans - and answers a listener question from a new Mum struggling with sex after breastfeeding.  Once a source of pleasure, her boobs now feel sore, sensitive, and more like functional tools than instruments of intimacy. Will they ever feel sexy again? With the help of breastfeeding peer support worker Emilie Wardle, Frome Birth Talk's Lucy Plummer and sex and relationship therapist Rhian Kivits, Alix explores considers the under-discussed issues of milk mishaps in the bedroom and babies getting a little too handsy; and proposes new erogenous zones for when ‘boobs are off the table'... _______ Music this month comes from Manchester indie band The Lottery Winners, and their infectious single, ‘Turn Around'. It's our Record of the Month, and it's out now. _______ SUPPORT US - every penny counts: THANK YOU SO MUCH for your generous donations - independent shows like ours only exist with your support: 

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

Understand and identify your polyvagal primary and mixed states. This episode covers connection, escape, aggression, collapse, play, motivation, stillness, intimacy, freeze, and appeasement and fawn states. Start identifying your states today.00:00 Intro: Apply your Polyvagal Knowledge02:27 Do you feel like connecting?04:30 Do you feel like escaping or aggressing?05:56 Do you feel like collapsing?07:35 Do you feel ready to have with someone else?08:41 Do you feel motivated?10:24 Do you feel reflective and mindful?11:51 Do you want to connect with someone else?13:51 Do you feel out of control or overwhelmed?15:28 Do you placate or appease others?17:05 stuck not broken outroResources:

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

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

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

Justin Sunseri explains the concept of dorsal vagal shutdown, a state of immobilization and resource conservation in the face of life threats. He outlines how this shutdown affects emotions, thoughts, behaviors, and connections with others, making it difficult for individuals to function normally. Justin provides insights on recognizing shutdown in loved ones, emphasizing the importance of compassion, validation, and meaningful connection. He offers practical steps for supporting someone in shutdown, including validating their experience, normalizing their response, and connecting with them without adding pressure. The episode concludes with a parenting example illustrating effective ways to help a loved one move out of shutdown.00:00 Stuck in Shutdown: A Guide to Recognizing and Helping Loved Ones (SNB 248)01:17 What is Dorsal Vagal Shutdown?03:14 Shutdown and Isolation04:54 Demeanor and Body Posture of Shutdown07:47 Vocal Changes in Shutdown09:08 Thinking and Shutdown11:05 Emotions and Shutdown12:06 Shutdown and Masking13:07 Validating Your Loved One's Shutdown14:23 Normalize Your Loved One's Shutdown15:29 Let your Loved One be in Shutdown16:37 Connect With Your Loved One in Shutdown17:55 Example of Parents Helping Their Adult Child in Shutdown22:29 Outro and Reflections for You 23:32 Learn More About Shutdown With this Playlist

Yesterday, we shared the first part of Isaac Seidel's story, providing insight into his life and the events leading up to his disappearance. You learned that Isaac vanished along with his bike, phone, and backpack, leaving behind everything else at his home. Isaac hadn't mentioned to anyone that he had plans to go anywhere. In fact, it appeared that Isaac was simply going about his usual Sunday routine. He had chicken thawing, something he regularly did to prep meals for the week. It seemed he set out for a bike ride, intending to return in time for dinner. But something happened to Isaac, and several years later, his whereabouts remain unknown.If you have any information about Isaac Seidel's disappearance, please contact the Pennsylvania State Police at (717) 567-3110. Isaac's dark green Cannondale bicycle is also missing.Megan has a social media page for Isaac to help spread awareness. You can follow her over on Facebook at Find Isaac Seidel. If you or someone you know is struggling with thoughts of self-harm, help is available. The National Suicide Prevention Hotline is open 24/7 at 800-273-8255.If you have a missing loved one that you would like to have featured on the show, please fill out our case submission form.Follow The Vanished on social media at:FacebookInstagramTwitterPatreonSee Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.