Podcast appearances and mentions of Stephen Porges

Learn how the stories you tell yourself fuel anxiety, depression, and triggers—and discover practical skills like cognitive defusion to rewrite your life. Free worksheet: https://courses.therapyinanutshell.com/opt-in-4a614f1a-99a9-46dd-b2e4-69e58990c7ea Learn the skills to Regulate your Emotions, join the membership: https://courses.therapyinanutshell.com/membership In this episode, you'll learn the hidden thought pattern that fuels anxiety, depression, anger, and emotional reactivity — and how to break free from it. Our brains create stories to protect us, but sometimes those stories become prisons. They shape what we notice, how we feel, and the choices we make… often without us realizing 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 FREE Mental Health Resources: https://courses.therapyinanutshell.com/free-resources 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

Want to learn how to stop comparing yourself to others? Jealousy is often seen as negative, but you can learn to deal with jealousy through curiosity and values work. Learn the skills to Regulate your Emotions, join the membership: https://courses.therapyinanutshell.com/membership Jealousy and envy are emotions we all feel, especially when we get stuck in comparison—seeing someone confident or attractive and instantly wondering what's wrong with us. But jealousy isn't a flaw; it's a messenger. In this Therapy in a Nutshell episode, Emma McAdam breaks down how to stop comparing yourself to others so you can actually understand what your jealousy is trying to tell you. 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

Dr. Deb Muth 0:03Today’s guest is someone I’m honored to call both a friend and a mentor, and one of the most trusted voices in medicine for patients with complex chronic illness. Dr. Neal Nathan is a board certified family physician who has spent decades caring for patients who don’t fit neatly into diagnostic boxes. Patients with mold related illnesses, Lyme disease, mast cell activation, and profound nervous system dysregulation. These are the patients who are often told their labs are normal and their symptoms are anxiety or that nothing more can be done. Instead of dismissing them, Dr. Nathan listened and he asked better questions. His work, including his landmark book, Toxic, has helped thousands of people finally feel seen, believed, and understood, and more importantly, has given them a path forward when medicine failed them. This conversation is for anyone who reacts to supplements or medications, for anyone who has gotten worse instead of better with treatment, and for anyone who knows their body that something deeper is going on, even if they’ve been told otherwise. Dr. Nathan, I’m deeply grateful for your mentorship, your integrity, and the way you continue to advocate for the most vulnerable patients. I’m so glad to have you here today. And before we begin, grab a cup of coffee, tea, or whatever grounds you, because this is the conversation you’ll want to settle into. Now, before we go onto this conversation, we need to hear from our sponsors. So give us just a quick moment and then Dr. Nathan and I are going to dive in to his story and how this all started for him and leave you with some nuggets of wisdom that you can help yourself with. Ladies, it’s time to reignite your vitality. Primal Queen supplements are clean, powerful formulas made for women like you who want balance, strength, and energy that lasts. Get 25% off@primalqueen.com Serenity Health that’s PrimalQueen.com Serenity Health because every queen deserves to feel in her prime the right places and then we can get started. All right? So, Dr. Nathan, like I said, I’m so excited to have you here today. Tell us a little bit about how did you start your career? Because you didn’t intend to work with the most complex and sensitive patients, I’m sure when you started out. But what did you notice early on that made you realize medicine was missing something? Neil Nathan MD3:03You know, Deb, actually, I did start out wanting to work with the most complicated cases. My delusional fantasy when I started was I wanted to help every single person who walked into my office. And so when I left medical school, I realized pretty quickly that the tools that I learned there were not adequate to do That I needed to learn more. So I started on a passionate journey of discovery, if you will, in which I started studying with anyone who had anything interesting about healing to talk about. And I want to emphasize that I was interested in healing, not in what I’ll call medical technology. So medical school taught me to be a good medical technologist, but it didn’t teach me about healing. I graduated a long time ago. I graduated from Medical School in 1971. And the word holistic wasn’t even a word back in those days, but that’s what I was looking for over many, many years. I studied osteopathic manipulation, homeopathy, therapeutic touch, emotional release techniques, hypnosis. If it’s weird, I probably have studied it at some point. I wasted some weekends studying things that I don’t think were particularly valuable. And I’ve had some remarkable experiences with true healers that taught me how to expand my understanding of what healing really meant. So early on, when I first started practice, I would invite my colleagues to send me their most complicated patients because that was my learning. That makes me weird. I know that. I love some problem solving. You know, I’m the kind of person who I get up in the morning and I do all of the New York Times kinds of puzzles. That’s. That’s my brain wake up call. So actually I did invite my colleagues to send me their complicated patients, and they did. So, I mean, they were thrilled to have me in the community because these were people they didn’t know what to do with. And I was happy as a clam with all these complicated things that I had no idea what to do with. But it pushed me to keep learning more, to keep searching for this person’s answer. And this person’s answer, that constant question is, what am I missing? What is it that I don’t know or understand? What questions am I not asking this person that would help me to figure it out? So sorry for the long winded digression. Dr. Deb Muth 6:14No, I’m glad you shared that. I’m very similar to you. I didn’t seek out working with the most complex, but as I started that, I was always very curious as well. So I was the same as you. Every weekend I would learn something and hypnosis and naturopathic medicine, homeopathy, and all these quote unquote weird things, right? And there’s always a pearl that you learn from something. You never not learn anything, but some of it, you kind of take or leave or integrate or not. And, and I think it, it makes you a better Practitioner, because you have all these tools in your toolbox for helping people that nobody else has been able to help. And. And it’s just kind of fun learning. I mean, I’m kind of a geek that way too. I like to learn all those things. Neil Nathan MD7:00Learning is my passion. One of my greatest joys in life is going to a medical meeting and getting a pearl. Literally. I’m not one of these people at medical meetings that have a computer in front of me listening. And I have a pad of paper and I’m writing down ideas next to people that I’m working with. So that, oh, let’s bring this up for these people. Let’s bring this up for these people. So it’s like, oh, great. Can’t get right back to the office on Monday so I can start, have some new ideas about what I’m missing. Dr. Deb Muth 7:38Yeah, I do the same thing. I have my pad of paper and I do the same thing. And as I hear something, I’m thinking about a person that’s in my office that I haven’t been able to help, or we’ve been stuck on something, and I’m like, oh, there’s a new thing we can try. And it’s so exciting. I love that. Let me ask you this. Was there a time when you finally thought, like, if I don’t listen to these patients differently, they might not ever get better? Neil Nathan MD8:04That’s a very complicated question. The people that I was treating that weren’t getting better were the ones that got my greatest attention. And one of the questions that constantly troubled me still does is, is this person not getting better because of some feature of themselves, or is it because of something that I don’t know? So I’ve wrestled with that for a very long time. My answer to it now is, For a long time, I’ve been able to see what I will call the light in a person. Call it a healing spark and energy. It isn’t truly light. There’s just something about that person when I work with them where I know this person will get well if I stick with them long enough. And then when I don’t get that, I don’t think I’ve helped any of those people over the years. Yeah, so it was a very long process of really not helping people for five years daily. And I would. I would ask those patients, I would say, you know, I haven’t helped you. We’ve been doing this for a very long time. Why are you still here? And they would say, because you care. And I would. Back when I was Younger, that was enough for me to go. That’s true. Okay, I’ll keep working at it. But as I’ve gotten older, caring isn’t enough. It’s. I’m not sure I’m the right person for you. And so as I’ve gotten older, when I don’t see that spark, when I don’t get that sense of someone, I’m more inclined early on in the relationship to tell them I’m not the right person for you. Yeah, you know, see if you can find someone else who can understand what you’re going through and help you. Because I, I’m not it. Dr. Deb Muth 10:16Yeah, you, you kind of know that you can help them or not. Yeah. Neil Nathan MD10:21I don’t know how to define that sense, but it’s very clear to me. I call it like seeing the inner light of another being. If it’s not there, and maybe it’s not there for me to see as opposed to someone else can see it. Dr. Deb Muth 10:41That’s interesting. So you’re known for working with patients who are highly reactive. They don’t tolerate supplements, a lot of times medications, or even some of your most gentlest protocols. Why are these patients so often misunderstood? Neil Nathan MD 10:59Because they appear to their family and to many other physicians to be so sensitive that the thought process of families and other physicians is often. Nobody’s that sensitive. This has got to be in your head. And that is what is conveyed to those patients. And they’re told it’s gotta be in your head. Go see a psychiatrist or a therapist. But I can’t help you. And unfortunately, we have learned in the last 20 years a great deal about, is making our patients so sensitive. It is a true reaction of their nervous system and immune system, and it is in response to various medical conditions they have. So again, as we’ve been talking about, those were the people that got sent to me for many years. And I, I have never believed that the majority of any. Anything that someone has experienced is in their head. Yeah, Almost everything I look at is real. I may not understand what is causing it, but for me, doubting a patient’s experience is not something I’ve ever done. And that’s what’s helped fuel what I’ve learned and what you learned over the year. That, okay, if this is real, and it is, I’m sure it is, the person in front of me looks like a straight shooter. They’re not hyper reactive. They’re not going off the deep end talking about it and talking about it very straightforwardly. And I’ve got these symptoms. I’VE got this, I’ve got this. And it’s really making my life miserable. Okay, what’s causing that? So I began to work with what we now call very sensitive patients and figuring out what caused that. So over the years, I think we have names for this in medicine. Sometimes we call this multiple chemical sensitivity. People who will go to be walking down the street and someone will walk past them wearing a particular scent or perfume and they will literally fall to the ground or go brain dead or can’t think straight or even have some neurological symptoms. And I’ve seen that happen in my office. I’ve seen patients walking down the hall and having a staff member who had washed their clothes and tied walk past them. And I literally watched them fall on the floor. And it’s like, this is not psychological. This is someone who is reacting to the chemical that they are being exposed to and this is the effect it’s having on them. And so eventually it became clear that all forms of sensitivity, sensitivity to light, sound, chemicals, smells, food, EMFs, touch, were really being triggered by a limbic system that was unhappy. We began to learn about limbic issues before that. Give you a short history of it. I have discovered something called low dose immunotherapy different by Butch Schrader. And there was a long three year period of if someone stuck with it. If I used those materials over time, a lot of my chemically sensitive people would get better. It was the only tool I had back then. Dr. Deb Muth 14:41Yeah. Neil Nathan MD 14:42)Then, I don’t know, 15 years ago I discovered Annie Hopper’s work with dynamic neural retraining. And when I added that to what people were doing, that’s when I had my, ah, this is an Olympic system issue. And this is something we can reboot. And since then, many other people have limbic rebooting programs which are quite excellent and useful. Now I helped a lot of people at that point and it wasn’t until I stumbled on Stephen Porges work with the vagal system with this concept of polyvagal theory that I realized that the two areas of the brain that are monitoring that person’s environment, internal and external, for safety, are the limbic and the vagal systems combined. So when I started adding vagal strategies to the limbic strategies, I helped even more people. And then the first, the third piece of this trifecta was 2016 when Larry Afron wrote his book Don’t Never Bet Against Occam, in which he began our understanding of mast cell activation. And when I read his book, it was like, oh, big piece of the puzzle. And then we realized that those three things. And there’s more, but those three things were treated, Would help the vast majority of our sensitive patients regain their health and regain their equilibrium. This is not psychological. This is really treatable. Dr. Deb Muth 16:19Yeah, I’ve noticed the same thing in my practice and followed very similar paths. As you started out with ldi and lda, and then the vagus nerve things have been by far. I think if I look back, the vagus nerve work has been the biggest changer in our practice as well. I mean, all of the things help, but, like, I can give somebody a vagus nerve stimulator today, and within 30 days, 90% of their symptoms are better. And that just kind of blows my mind. It’s like I’ve never had a tool in my toolbox that has worked that well and that quickly. So. So it really is making a big difference. And I, too, was trained way back in the late 90s with multiple chemical sensitivity people. And some of those clients that I inherited from my mentor are still around. And, you know, they still can’t function at all. They’re wearing gas masks. They can’t leave their house. You know, any smells that even come in without them opening the windows, they are stuck. And no matter what you do, it’s just a challenge. Nothing works for them. And it’s a very sad life that they have to live. Neil Nathan MD 17:30Well, let’s add to that story that you can give people limbic vagal and mast cell treatments, and it’ll really work well to help them, but you need to look deeper, which is what is causing mass cell issues. And in my experience, mold toxicity is by far the number one and various components of lyme disease is a second one, and then a variety of other environmental toxins, infections, and things like that may trigger for some, but you’ve got to go back and get to the cause or else. Dr. Deb Muth 18:12Yeah, nothing works. Neil Nathan MD 18:13You can make them better, but you can’t really get them. Well, you get rid of the cause, and people can completely differently life back. Dr. Deb Muth (18:20-18:21)Yeah. Neil Nathan MD 18:22One of my frustrations with the mast cell world is after Larry efferent’s book came out, it changed people’s consciousness about mast cell activation. Something genetically rare to something which we now know. It affects 17% of the population, so not rare at all. But the clinics that are popping up to do it, and now in every major medical center of the country has a mast cell clinic. But number one, they rely completely on testing to make the diagnosis, and testing is notoriously inaccurate. And second, they just aren’t aware that you gotta get cause. So they’re helping people, but they’re not curing people because they’re not looking for cause. Dr. Deb Muth 19:13Yeah. And if they’re helping people, it’s on a minimal level, in my experience. They’re. You know, most of the patients that we see that have been at those clinics have been dismissed. Once again, told that because the testing isn’t positive and they’ve only done it once, that they don’t have this. But yet they fit all of the pictures. And then when you start digging, you start realizing they really do have mast cell, and. And you can find the answers for it for them. Neil Nathan MD 19:40Yeah. Dr. Deb Muth 19:41Why do you think mold remains so unrecognized in conventional medicine? Neil Nathan MD 19:48Interesting question. You know, I started writing a book chapter on the history of mold toxicity, our understanding of mold toxicity. And it’s. It’s fascinating to me. The mold toxicity is described in the Bible as a fairly long passage in Leviticus where it talks about that. So it’s not like it’s unknown to the universe, but largely, it’s remained undiscussed. Most people are aware of mold allergy. We’ve been treating mold allergy for decades. That we accept fully. I think the answer to your question lies in history a little bit. And I didn’t know this until I started kind of digging into it. There was an episode in the 70s in which a large number of school children in Cleveland, Ohio, got sick, and public health authorities attributed it to mold. About a year or two later, it was discovered that they. The H VAC system in the school had Legionella. Legionnaires disease. And it was then decided that, no, it wasn’t mold, it was legionnaires. And then a number of articles began appearing in the medical journals. Their names were literally mold. The hoax of mold toxicity. And that consciousness pervaded for 20, 30 years where people were reading these articles in which they were being told that mold toxicity was a hoax. That’s a strong word. And it took papers after papers after papers published in all kinds of medical journals, which were began to say, this is very real. This is symptoms that. That we see. It wasn’t until 2003, when Michael Gray and his team published a series of papers showing that these widespread symptoms, which we now recognize as mold toxicity, was real and directly attributed to mold. Now, keep in mind, we didn’t even have a test for mold at that point. Dr. Deb Muth 22:10Right. Neil Nathan MD 22:12So you could say this is mold toxin, because this person was. Well, they went into a moldy environment, they got sick, they went out of the moldy environment. They got well again, but we didn’t have treatments. We didn’t have a test for it. Historically, people were suspicious. Not very scientific. 2005, Richard Shoemaker wrote his book mole warriors, which really began to popularize the concept of this was a real thing. And in it, Ritchie talked about his markers and the visual contrast test. Now, these were not specific for mold, but they strongly, at least implicated that. Now, we had a test that could be helpful. So it wasn’t really until about 2010 that the first urine mycotoxin test came on the market. And at that point, we. We really could tell a person, you’ve got these symptoms, you’ve been living in mold. And now we have a test that shows you have mycotoxins in your urine. Now, it’s not like it’s a theory. It’s coming out of your body. That has furthered it, but not yet in the consciousness of the medical profession at large. As I’m sure you know, the history of medicine, in fact, the history of science, is that new ideas take 20 plus years to really be accepted by the profession. A new drug, a new technology is accepted very quickly because there’s an economic push to it. There’s no economic push to a new idea. So we’re still in the throes of some of us who work in the field. People say there’s no published data that really prove that this exists. And we’re working on that. As you know, we’re working on getting the papers published, but again, working on this history of molotoxism, There are actually hundreds and hundreds and hundreds of papers in the medical literature which really attest to the fact that this is a reality. It’s just that you and I are the only ones reading these papers. Dr. Deb Muth 24:33Yeah, we’re the only ones that care. Yeah. What would acknowledging mold actually forced medicine and the institutions to confront? Neil Nathan MD 24:44First of all, many medical offices and. Dr. Deb Muth 24:47Hospitals are molding, very much so. Neil Nathan MD 24:51And nobody wants to deal with that. It’s expensive. It’s difficult to truly get mold out of a building when it’s there. And so there’s a huge economic push to not acknowledge mold toxicity as an entity. The whole building industry doesn’t want to deal with it. Yes. It is estimated by the federal government that 47% of all molds have visible or smellable mold in them. It’s not like it’s rare. Not everyone’s going to get sick from it. But if your immune system takes a hit from anything and it loses containment over that mold, then you will take a hit from it. And it is also estimated that at least at this moment, 10 million Americans are suffering with some degree of mold toxicity and don’t even have a clue that that’s a real thing and that it can be both diagnosed and treated successfully. Dr. Deb Muth 25:51Yeah, it’s so hard. Like so many of the patients that we see, mold is never on their radar when they come to us. You know, Lyme disease is never on their radar when they come to us. And many of our patients have both. And the argument of there’s no way I could have, you know, mold exposure until you start digging back into their history a little bit. And then they’ll say, well, yeah, grandma’s house smelled and you know, I live in a hundred year old house, but it’s been completely renovated. And until you start having these conversations and really talking about it, people don’t have a clue that these things could make them sick. Or they, you know, I have a lot of clients that renovate houses for a living or that’s, you know, their hobby. And they go in and they renovate these houses and they’ve never worn appropriate equipment to protect themselves and, and then they’re sick 10, 15 years later. But don’t really understand why. Neil Nathan MD 26:47Yeah, from my perspective, it’s about how robust the immune system is. Dr. Deb Muth 26:51Yeah. Neil Nathan MD 26:52That if your immune system is robust, and this is true for Lyme as well as molecules, you could be bitten by a tick, you may have a Lyme or a co infection of Lyme like Bartonella rubesia in your body, or you could be exposed to mold, you could be living in a moldy environment, and your immune system will allow you to function at a high level for a while if your immune system takes a hit. Now the hit recently, big time, was Covid that unmasked Lyme and mold for a lot of people and a lot of people who think they have long whole Covid really have unmasked that they have Lyme and mold toxicity. That’s a whole other subject here. But menopause, childbirth, surgical procedure, any severe infection, any intense emotional reaction, death of a loved one, any of these can weaken the immune system. And then what is already there is no longer contained and we are off to the races of severely impaired health. Dr. Deb Muth 28:02Yeah, that’s what it did for me. I got sick with COVID and maybe about six, eight months later, I started to express neurological symptoms that looked like Ms. And actually had the diagnosis of Ms. But knowing what I know, I said, you know what? Ms. Is something else. Until proven otherwise in my book. And so because I had the knowledge that I did, I went and did all the Lyme testing and the mold testing and hit the trifecta of everything. Lyme co infections, mold, viruses. I just had everything. And as I started down that path of trying to clean it all up, all of my symptoms started to disappear. And certainly it wasn’t as easy as it sounds, and it wasn’t as quick. And I felt a lot worse before I felt better, as most of our clients do. But I think that I’m not the only person that this has happened to. And I think a lot of people get misdiagnosed just simply because nobody’s looking for the other problems that you and I look for and that we know of. And that’s one of the ways our medical system fails the clients they work with. Unfortunately. Neil Nathan MD 29:12One of the things that I teach and want people to be aware of is any specialist who makes the diagnosis that includes the word atypical. So atypical ms, atypical Parkinson’s, atypical Alzheimer’s, atypical rheumatoid arthritis, whatever it is, if that’s the word. What they’re saying is this has feedback features of this illness, but doesn’t really match what I see every day in my office. And when I hear the word atypical, I say, please look for mold, please look for Lyme. Because that is often the case here. Dr. Deb Muth 29:51Yeah, oftentimes it is. You also teach that when patients get worse under treatment, it doesn’t mean they’re failing. It means the treatment might not be appropriate for their psychology. Can you explain that a little bit? Neil Nathan MD 30:05Yeah. I think that many people start understanding about things like Lyme or mold and don’t really have the bigger picture. And so they will jump in with aggressive treatments in people who aren’t really ready for that degree of aggressive treatment. And here we’re going to come back to, if someone’s living vagal and mast cell systems are dysfunctional and not working properly, it is highly likely they won’t be able to take normal doses of the binders we use for mold, or to take antifungals or to take the antibiotics we need for Lyme disease. It’s not that they don’t want to. They can’t. And so what I see is not understanding what you need to do, in what order. If you do it in the right order, you’ll help the vast majority of people you’re working with. And again, that trifecta of limbic vaginal, mast Cell is one piece that a lot of people don’t address. And again, order matters. For example, in the mold world, some people have learned that, oh, I’ll need to give people antifungals to get this mold and Candida out of their body. But if you do that and you don’t have binders on board, there’s a very high risk that you’re going to cause a severe die off and make people really miserable. I remember when we kind of first started this, I was working with Joe Brewer, who’s an infectious disease specialist from Kansas City. And Joe wrote some of the earlier papers on this particular subject. And I was doing, I had a radio show at that point and Joe was on and we were talking about mold toxicity and how we treat it and what we did. And he mentioned that about 40% of his patients had this really nasty die off. And I went, I almost never see a die off. And so when we got off the program, we sat down and tried to compare notes about, okay, what am I doing differently than you, that I’m not getting the die off. And Joe, as an infectious disease specialist would go quickly to his antifungals. And yes, he put people on binders, but he also simultaneously put the lungs in pretty heavy doing antifungal. They got a nasty diure. I never put people in antifungals until their binders were up and running. So from my way of thinking about it, if you use any antifungal, they all work by punching holes in the cell wall of either a mold or a candida organism, killing it. However, by punching holes in it, what’s in that cell leaks out. And that includes mycotoxins. So. So you’re literally, if you’re using it aggressively, you can literally flood the body with mycotoxins. And if you don’t have the binders on board to mop it up, there’s a high risk that you’re gonna be pretty miserable. Cause you’re literally more toxic. Dr. Deb Muth 33:18Yeah, I remember in the early 2000s when they were teaching, if you’re not getting somebody to have that die off reaction, that quote unquote, herx reaction, then you’re not doing your job, you’re not giving them enough. And we would have clients that would come in and say, I’m not herxing. You’re not doing enough for me. And we were always the ones that are saying, you don’t have to hurt to get rid of this thing. I’m a naturopath too. And so preserving the adrenal Function was always very important to us. And we were like, if we cause you to hurts like that, now we’re depleting the adrenal system. We’re creating more problems that we’re gonna have to fix on the backside. And that was the narrative that was being taught back then. And I’m glad that’s not the narrative that’s being taught today, for sure. But people don’t understand. Like you said, you’re more toxic at this point, and creating more toxicity isn’t what we want to do. Neil Nathan MD 34:12It’s not good for healing. Kind of intuitively obvious, but you’re right. Back in the early days, we were taught that just to put a spin, I’ll call it on a nasty Herc’s reaction. Oh, great, we’re killing those little microbes. This is fabulous. Yep. I mean, that’s how we spun it back then. And currently I can’t say that some Lyme literate doctors still believe that, but most of us have realized that. No, that means we’re killing him too quickly. We need to modify what we’re doing so that we are killing it, but not at a rate that our patient is getting worse. Dr. Deb Muth 34:59Yeah, I always tell people we want to kill the bug, but we don’t want to make you feel like we’re killing you at the same time, because that’s what’s going to happen if we’re not careful. So, yeah, how does trauma and emotional or physical trauma and abuse and chronic illness, how do they all reinforce each other? Neil Nathan MD 35:24Our limbic systems have been trying to keep us safe since we were in our mother’s uterus. By again scrutinizing the stimuli we’re being exposed to from the perspective of safety. So none of us have had perfect childhoods. Yeah, some older than others. But depending on what you had in your childhood, maybe you had recurrent ear or throat infections and took lots of antibiotics. Or maybe you needed surgeries. Or maybe you had parents who were both working and not particularly available to you. Or maybe you had abusive parents in any way possible. But through your whole childhood experience, your limbic system is really going okay. This isn’t safe. This is not good for me. This is not right. And becoming more and more hyper vigilant to really be aware of that so it can try to keep us safe, which is okay. Maybe my parent was an alcoholic and okay, they’re coming in now. I’m going to make myself scarce. My limbic system is going to tell you, get out of here. Don’t put yourself in harm’s. Way, if that’s the case. And then as we go through our lives, more things occur. We have heartbreak when we’re teenagers, and we have difficulties with work or bosses or other things. Each insult of safety to us helps to create a limbic system that is more and more hypervigilant. So if you then have a trauma of any kind, it’s kind of like the straw that breaks the camel’s back at that point. And that could be mold toxicity, that could be Covid, that could be the loss of a loved one, that could be a betrayal of some point, any number of things, once that happens. Now that limbic system is super hypervigilant. Now, what that means is, symptomatically for people is we’re going to have symptoms in two main categories. Not to make us sick, but to warn us from our limbic system that, hey, this isn’t safe for you. You got to get into a safe place here. And those symptoms are in the category of emotion and sensitivity. So with any of our patients that we see, if they have become more and more anxious patients, panic, depressed, ocd, mood swings, depersonalization, derealization, that’s all limbic. And if they have any increase in sensitivity to light, sound, chemicals, smell, food, touch, EMFs, limbic. So most of our patients have gotten to that place. And as I’ve said, the vagal system comes along with the limbic system because it does the same job. Those symptoms are a little different. The vagal system controls the autonomic nervous system, and so things like temperature, dysregulation, pots, blood pressure, palpitations. The vagus nerve also controls almost all gastrointestinal function. So almost any symptom in the GI tract is going to have a vagal piece to it. Gas, bloating, distension, reflux, abdominal pain, constipation, diarrhea. So those are common symptoms in our patients. And it helps us to tease it apart that we can literally tell them these are symptoms of vagal dysfunction. These are symptoms of limbic dysfunction. And I hope I’m answering your question, which is, how does this evolve? It evolves throughout our whole life, and then eventually we get to the point where our limbic system is overwhelmed. And here’s the good news. We can treat this. We can fix it. We have various programs. And honestly, Deb, I believe that every man, woman and child on this planet needs limbic retraining, or at least limbic work. Co did a real number on the whole planet. Yeah, most people live in some degree of fear From a wide variety of causes. And we don’t have to live in fear. We don’t have to let us hurt us, but we do need to recognize that it is limbic, it is vagal, and we can do something about it. Dr. Deb Muth 39:58Yeah, that’s an exciting time for us, I think. You know, I. I agree. Like, the last couple of years have been very traumatic for a lot of people. Our young kids that were traumatized in school, their parents, the grandparents. I mean, everybody has gone through some kind of anxiety or fear around what’s happened in the last few years, and not to mention all the things that they’ve lived with their whole lives. And this just kind of came to a head and I think broke open for a lot of people that were suppressing their feelings up until this point. And it. It just was the perfect storm for a lot of people, unfortunately. And there’s a lot of people that can’t get over the trauma that’s occurred. The lying amongst the government and our families, how we treated each other and pushed each other aside and, you know, broken families apart because of their belief systems. It really did a number on people, and they’re really struggling to get back. Back for sure. Neil Nathan MD 40:56Yeah, we’re in complete agreement here. Dr. Deb Muth 40:59Yeah. Yeah. So many of our listeners, especially women, have been told their symptoms are anxiety or stress or quote, unquote, just hormonal. Right. And from your perspective, what damage does that kind of dismissal cause for people? Neil Nathan MD 41:16We have a fancy word for that, which is iatrogenic illness. Translation is your doctor is making you sick by treating you inappropriately, not making the right diagnosis and not honoring what you’re experiencing. There’s actually a new word that I’ve recently heard called medical gaslighting, in which you describe something to your doctor and he goes, no, this is in your head. There’s nothing really physically wrong with you, and you know that. No, no, no, no, no. I might be a little bit stressed by it, but something else is going on in my body. And they’re telling you, no, we tested you. Usually those testings involve doing a blood count and a chemistry profile, and that’s it. Those tests will not reveal the kinds of things we’re talking about because you’re not looking for the right thing. So it is really common for our patients to have been told that there’s nothing wrong with you. You need to see a psychiatrist because they don’t know enough to understand that the symptoms you’re describing, if you understood what you’re looking at, are very clear manifestations of Things. Things like mold toxicity and Lyme disease, chronic viral infections, a variety of other things. But your doctor has to know this in order to happen. And this is a failure of medical education. So if my message to everybody always is never doubt yourself or what you’re experiencing, it’s real, there’s never a reason to doubt that. If the people around you aren’t believing, you find someone who does. And again, to augment this, part of the problem is if families accompany the patient to the doctor’s office and they hear the doctor telling them it’s in their head, families become less supportive of their loved ones and go, well, doctor said, this is in your head. I don’t know why you feel so awful. And so families need the same point of view of trust your loved one’s perceptions. There’s no reason not to. Malaboring hypochondria is extremely rare. Gets talked about a lot. I’ve been practicing for over 50 years. I have rarely seen, seen anybody with those truly with those symptoms. So trust yourself. Good. Dr. Deb Muth 44:03I love that. What do you wish every clinician understood about listening? Neil Nathan MD 44:13I wish that every clinician had the same curiosity that we do, which is, I might not understand why this being in front of me has these symptoms or is ill, but I’m going to do everything in my power to figure it out. That means I’ll learn what I need to learn. I’ll study what I need to study to figure out why this person is sick. I really wish, and I understand kind of why that’s happened. My wife always thought that everyone was like me, which was Saturday mornings. My great joy in life was getting up early with a cup of coffee and reading medical journals or obscure medical books. That was my joy. She was shocked that most other people don’t. The way medicine actually evolved. We’re burning out doctors at a rate never before in the history of this planet by making them do things that are not in the service of patients, but are in the service of making money. And so doctors are being given seven minutes per visit. If you have a complicated person, there’s no way you could do income. Seven minutes. The way the system is set up, it doesn’t allow doctors to do their job. And then they’re under tremendous pressure to get the charts filled out properly, the way the advent of electronic medical records supposed to be. This great thing is it’s making doctors have to go home and spend two hours at home, not with their family, but getting their charts squared away. And I don’t think all patients realize the Kind of pressures that doctors are under. So to answer your question, I would like doctors to be more curious, but also, the system is broken, and I wish we could fix the system so that every patient could get the amount of time they needed with their doctor to really explore what’s going on and get to the heart of what’s happening. Dr. Deb Muth 46:31I so agree. So agree with all of that. If there was one question you would want every patient to ask their doctor, what would it be? Neil Nathan MD 46:44How would you treat me if I was your sister, mother, relative, whatever. Not what you want to do, theoretically. But if I were your wife, if I were your sister, how would you treat me? I don’t see that happening much, especially with elderly people. I see Doctors going, you’re 80. What do you expect me to do? I’m getting pretty close to being 80. And I expect you to help me because I want to function at this high level for a very long time. There was. It was an old joke that used to be Bella went in to see the doctor, and the doctor, he said, doc, my knee is all swollen and it’s tender and I’m having trouble walking on it. And the doctor said, you’re 102 years old. What do you expect? But, doctor, my other knee is perfectly fine, and it’s 102 years old also. So I once had the opportunity. I had a 100-year-old patient who had exactly that. So that was able to look at his knee and go, we’re going to take care of this. So it’s just older people need to be treated with respect, with the same thing, of absolutely no reason that they shouldn’t get the kind of attention that you would want your grandfather, your father, to have. Dr. Deb Muth 48:16Yeah, I love that question. So I have one last big question for you. If medicine were rebuilt around patients instead of systems, what would you change? First. Neil Nathan MD 48:33I would get rid of the middle man in medicine, the HMOs, the managed care organizations, where they take the profit and it’s being shunted into other areas. So rather than the physician being paid directly for what’s happening, they just get a piece of it that the managed care organization deems appropriate. You know, I grew up in what was called golden age of medicine back in the 70s, where I could do for people what they wanted done. People didn’t doubt that it was in their best interest and that if I ordered a test, it got done. I didn’t have to have someone else authorizing or tell me this is an okay or an appropriate test, I could do it. So I would go back to a. A practice of medicine, direct care, where you. Maybe there’s a system that would help reimburse you for it, but you could go to the doctor and you get what you need, and the doctor decides what you need. Actually, they’re the ones seeing you. Would a clerk in an office 600 miles away decide whether you can have this test or not? Have this test? Test? It doesn’t make any sense to me. I should be able to deliver what you want and need, and I should have the time it takes to really work with you. I’d like to go back to the 70s. Dr. Deb Muth 50:07Me too. Me too. Is there one thing that gives you hope right now for our system? Neil Nathan MD 50:16Honestly, I’m a very optimistic person. My answer is is no. I think the system is broken. I think it is being held intact by people who are profiting from this system. They have no interest in letting go of their profits for it, and they don’t have any interest in seeing that people get treated properly and well. So I think, as I said, the system’s broken. It needs to be rebuilt from the ground up. Dr. Deb Muth 50:45I agree. I agree. Dr. Nathan, thank you so much. Not just for the conversation, but for the way you’ve modeled curiosity and humility and compassion in medicine. It is an honor to work alongside of you, call you my friend, and learn from you. Thank you so much for that. For those listening, if this episode resonates with you, I want you to hear this clear clearly, your sensitivity is not a flaw. Your body is not broken. And needing a different approach does not mean you’re failing. Healing doesn’t happen by forcing the body. It happens when the body finally feels safe enough to heal. If this conversation has helped you and you feel seen, I encourage you to share it with someone who needs that as a reminder. Thank you for being here and thank you for sharing with us. Let’s talk wellness now. Neil Nathan MD 51:38So in this context, I just want people to be aware of one of my recent books, which is the Sensitive Patient’s Healing Guide, which talks about this in great detail. And the new second edition of my book, Toxic, goes over the whole mold Lyme thing in more detail. So again, that wasn’t intended to be self serving, but rather there are resources where you can learn even more about it than Deb and I are able to cover in this short interview. Dr. Deb Muth 52:09Yeah, absolutely. And your first book, Toxic, was amazing. So if people haven’t read it, you definitely want to read the second version of it because it is incredible. And Dr. Nathan, if there’s somebody that wants to get a hold of you. How do they find you? How do they learn more about what you’re doing? Neil Nathan MD 52:24A very complicated website. Neilnathanmd. Com. Dr. Deb Muth 52:30Perfect. Well, thank you for today. Neil Nathan MD 52:34You’re very welcome.The post Episode 253 – Environmental exposures, Lyme disease & multiple chemical sensitivities: integrative approaches to healing first appeared on Let's Talk Wellness Now.

If you have ADHD and your emotions feel overwhelming, fast, or hard to control—you're not broken, lazy, or “too sensitive.” In this episode of Therapy in a Nutshell, I explain the brain science behind ADHD and emotional dysregulation—including delayed prefrontal cortex development, dopamine and norepinephrine differences, rejection sensitive dysphoria (RSD), and why emotions can hit before your “brakes” have time to turn on. Up to 70% of people with ADHD struggle with emotional regulation, and there are real neurological reasons why. I'll break down: Why ADHD emotions feel so intense and reactive How executive dysfunction affects impulse control, frustration tolerance, and emotional recovery What rejection sensitive dysphoria (RSD) is and why criticism can feel physically painful Biological triggers that worsen emotional dysregulation (sleep, hunger, sensory overload) ADHD emotional “superpowers” that often get overlooked 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

High Functioning Depression looks like coping with depression by keeping busy and distracting yourself with overwork. Learn 5 ways to overcome depression in this interview w/ Dr. Judith Joseph Learn the skills to regulate your Emotions, join the membership: https://courses.therapyinanutshell.com/membership Learn more about Dr. Judith's work and book: https://drjudithjoseph.com/ https://highfunctioningbook.com/ In this conversation, Dr. Judith Joseph discusses high functioning depression, a condition where individuals appear to be functioning well on the outside while struggling internally. She emphasizes the importance of recognizing and addressing this hidden depression proactively rather than waiting for a crisis. Dr. Joseph introduces her framework of the Five V's—Validation, Venting, Values, Vitals, and Vision—as a way to help individuals reclaim their joy and improve their mental health. The discussion also touches on the significance of understanding personal happiness and making small, actionable changes to enhance well-being. 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

SYNOPSIS:In this live Q&A episode of The Brilliant Body Podcast, host Ali Mezey is joined by fan-favorite guest and Longevity Zoologist, Dr. Zoolittle (“Penny”) for a wide-ranging, eye-opening conversation on how we can radically improve the health, happiness, and lifespan of our animal companions.Together, Ali and Penny explore what it truly means to be intelligent caretakers of animals – moving beyond conventional pet care toward a rewilded, biologically informed approach rooted in functional and regenerative medicine. Penny explains why pets used to live much longer, how modern lifestyles disrupt animal biology, and what we can learn from wild animals about instinct, self-medication, nutrition, movement, and rest.The discussion dives into practical and often surprising topics, including animal instinct versus learned behavior, why dogs don't naturally overeat, how feeding patterns affect hormones and longevity, the profound impact of spaying and neutering on animal health, and the importance of species-appropriate diets. Penny also answers audience questions on indoor cats, fasting, raw versus cooked food, enrichment, and how to bring nature back into our pets' lives – even within modern homes.This episode challenges deeply ingrained assumptions about pet care and offers compassionate, science-based insights that empower animal guardians to support their companions in thriving – not just surviving – well into old age. A must-listen for anyone who loves animals and wants to honor the intelligence of their bodies as much as our own.FOR MORE ALI MEZEY:ALI - WebsiteALI - LinkTreeALI BIO: Ali Mezey is a Body Therapist, Family Constellation Work Facilitator, Sexologist and Media Maker with over 40 years of experience. Ali has worked in renowned rehab centers in Los Angeles for sex, drug, and alcohol addiction. She developed her groundbreaking body-based method Personal Geometry® to address the challenges of working with sexual trauma, compulsivity, dysfunctions and discontents. She works internationally with individuals, couples, and groups. Ali is also a public speaker on the intelligence of the body, a teacher of Personal Geometry® and the creator and host of The Brilliant Body Podcast.FOR MORE DR ZOOLITTLE:For ANIMAL ANTI-AGING CoursePENNY - WebsitePENNY - LinkTreePENNY - LinkedInPENNY - InstagramPENNY BIO:Penny, a world-class Longevity Zoologist, is a zoo consultant, animal welfare lecturer, mammal trainer and Pet Health Concierge. Affectionately known as Dr Zoolittle, she works with Functional and Regenerative Medicine for animal anti-aging and preventative health care.Penny is also an Applied Cognitive Ethologist specializing in animal mental health and the human-animal bond. Captivity can often mean compromise, with animals trading freedom for relationships and resources, so her co-operative care model helps them enjoy the best of both worlds by increasing their choices, sense of control and cognitive engagement.These unique perspectives create a 360 signature approach for Zoos and Pet Parents that ‘rewilds' animal health and welfare by weaving together the robust strategies of wild animals with cutting-edge longevity biology to give animals freedom from diseases, mental decline and premature aging.As well as consulting through her Pet Health Concierge Service, she offers insightful Puppy & Kitten programs that equip young animals with impeccable manners, sparkling confidence and lasting health. For adult pets, she teaches Four Paws Finishing School, a coaching program that gives pets a Longevity Lifestyle so they can live into their 20s, full of joy and vitality.ANIMAL ANTI-AGING COURSE Logistics:Please note: This class starts on Wednesday, January 14th. As all classes are recorded and available in perpetuity, you can register at any time. Of course, it's best to JOIN NOW so you can be with Penny and ask your questions live!Also, this class pertains across species (including yourself;-). When there are differences, Penny will point them out to you – so you'll have the species specifics where it's relevant and important to understand, but the foundation pieces apply to everyone.Class runs for eight weeks. We meet once a week on Wednesdays, 7:30pm UK time; 2:30pm Eastern; 11:30am PacificAn hour of class time together, and then half an hour of discussion Q and AThere's a big fat workbook that accompanies the course so you don't have to sit there taking loads of notesIf you miss a class, don't worry. Everything is recorded and you have the workbookYou also have the course for life (it may or may not be improved and updated over time - and usually it does as science always changes). You also have access to all those updates and improvements. So it's a buy once, keep it forever –  it'll grow with you and it'll still serve every animal down the line.Recommendations a'plenty for what you can do, what you could buy, best brands (Penny's done the research!) Tuition is $399Other bonuses TBA; other perks on registration pageThere's two other options there. If you want to do installments, you can do that. If you want to invite any other people in your life who love their pets to come and study alongside you that will reduce your tuition as well: for every two friends you get 50% off tuition; for three friends your tuition is free. P.S. If you do register, please let them know that you heard about it through The Brilliant Body Podcast! MORE EPISODE LINKS AND REFERENCES COMING SOON!

New research shows people with anxiety have lower choline in the brain. What choline does and is choline a good supplement for anxiety Learn the skills to Regulate your Emotions, join the membership: https://courses.therapyinanutshell.com/membership Break the Anxiety Cycle in 30 days: https://courses.therapyinanutshell.com/anxietyskills New neuroscience research suggests that people with anxiety disorders have lower levels of choline in the brain compared to those without anxiety. In this video I explain what choline is, how it supports acetylcholine and the nervous system, and what this study does—and does not—mean for anxiety. You'll learn: What choline does in the brain, how acetylcholine supports calm and regulation, whether low choline causes anxiety (or not), what the research actually says about supplementation, and practical, grounded ways to support your mental health ecosystem. 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

Making amends, making repairs is even more powerful than self forgiveness or self-compassion. When you learn to fix the harms you've caused you can truly find emotional freedom. Learn the skills to Regulate your Emotions, join the membership: https://courses.therapyinanutshell.com/membership Where to find Dr. Sarah Michaud https://www.youtube.com/@leavingcrazytown https://drsarahmichaud.com/ Ted Talk: Our story of rape and reconciliation - Thordis Elva and Tom Stranger https://www.youtube.com/watch?v=gyPoqFcvt9w In this conversation, Dr. Sarah Michaud and I explore the profound themes of self-compassion, forgiveness, and the importance of making amends. We discuss how guilt and shame can manifest in our lives and the courage required to face our mistakes. Looking for affordable online counseling? My sponsor, BetterHelp, connects you to a licensed professional from the comfort of your own home. Try it now for 10% off your first month: https://betterhelp.com/therapyinanutshell Learn more in one of my in-depth mental health courses: https://courses.therapyinanutshell.com Support my mission on Patreon: https://www.patreon.com/therapyinanutshell Sign up for my newsletter: https://www.therapyinanutshell.com Check out my favorite self-help books: https://kit.co/TherapyinaNutshell/best-self-help-books  Therapy in a Nutshell and the information provided by Emma McAdam are solely intended for informational and entertainment purposes and are not a substitute for advice, diagnosis, or treatment regarding medical or mental health conditions. Although Emma McAdam is a licensed marriage and family therapist, the views expressed on this site or any related content should not be taken for medical or psychiatric advice. Always consult your physician before making any decisions related to your physical or mental health. In therapy I use a combination of Acceptance and Commitment Therapy, Systems Theory, positive psychology, and a bio-psycho-social approach to treating mental illness and other challenges we all face in life. The ideas from my videos are frequently adapted from multiple sources. Many of them come from Acceptance and Commitment Therapy, especially the work of Steven Hayes, Jason Luoma, and Russ Harris. The sections on stress and the mind-body connection derive from the work of Stephen Porges (the Polyvagal theory), Peter Levine (Somatic Experiencing) Francine Shapiro (EMDR), and Bessel Van Der Kolk. I also rely heavily on the work of the Arbinger Institute for my overall understanding of our ability to choose our life's direction. And deeper than all of that, the Gospel of Jesus Christ orients my personal worldview and sense of security, peace, hope, and love https://www.churchofjesuschrist.org/comeuntochrist/believe If you are in crisis, please contact the National Suicide Prevention Hotline at https://suicidepreventionlifeline.org or 1-800-273-TALK (8255) or your local emergency services. Copyright Therapy in a Nutshell, LLC

I think that this is an important time to pause and relook at Polyvagal Theory before continuing with Beyond Behaviors. Polyvagal Theory: Current Status, Clinical Applications, and Future Directions (Porges, S. 2025) "Social behavior and the capacity to manage challenge are dependent on the neural regulation of physiological state." S. Porges   When I dove into Stephen Porges's 2025 review of the Polyvagal Theory (PVT), I felt like I'd stepped into a crossroads where neurobiology, clinical practice, trauma science, and human experience collide. This paper isn't merely a summary of three decades of work (all of which I have read); it's a spirited defense of a paradigm that's been both celebrated (by me) and contested (by others). What follows is an honest appraisal of what the article teaches us, where it sparks real insight, and where it may fall short, especially through the lens of evidence-based medicine and developmental neurophysiology. (I also went deeper into his 2022 paper in Frontiers in Integrative Neuroscience for the biophysiology of the ANS) At its heart, the article argues that the autonomic nervous system (ANS), through a set of hierarchically organized circuits centered on the vagus nerve, is not just a background player in stress and homeostasis, but a core regulator of social engagement, physiological flexibility, and behavior. Dr. Porges situates his theory as an alternative and expansion to classical views that treat sympathetic (fight/flight) and parasympathetic (rest/digest) branches as functional opposites. Instead, he proposes a three-component hierarchy: the ventral vagal complex (VVC) supporting social engagement, a mobilization circuit mediated by the sympathetic nervous system or fight or flight state, and a dorsal vagal circuit that facilitates shutdown or immobilization under extreme threat..... Enjoy, Dr. M

This week I sit down with Dr. Stephen Porges, a Distinguished University Scientist at Indiana University where he is the founding director of the Traumatic Stress Research Consortium. He is Professor of Psychiatry at the University of North Carolina, and Professor Emeritus at both the University of Illinois at Chicago and the University of Maryland. He served as president of the Society for Psychophysiological Research and the Federation of Associations in Behavioral & Brain Sciences and is a former recipient of a National Institute of Mental Health Research Scientist Development Award. He has published more than 400 peer-reviewed papers across several disciplines including anesthesiology, biomedical engineering, critical care medicine, ergonomics, exercise physiology, gerontology, neurology, neuroscience, obstetrics, pediatrics, psychiatry, psychology, psychometrics, space medicine, and substance abuse. In 1994 he proposed the Polyvagal Theory, a theory that links the evolution of the mammalian autonomic nervous system to social behavior and emphasizes the importance of physiological state in the expression of behavioral problems and psychiatric disorders. The theory is leading to innovative treatments based on insights into the mechanisms mediating symptoms observed in several behavioral, psychiatric, and physical disorders. ​ He is the author of multiple books on his Polyvagal Theory: including the Neurophysiological foundations of Emotions, Attachment, Communication, and Self-regulation, as well as Polyvagal Safety: Attachment, Communication, Self-Regulation. His newest book cowritten with his son is called Our Polyvagal World, How Safety and Trauma Change Us. Dr. Porges is the creator of a music-based intervention, the Safe and Sound Protocol ™ (SSP), which is used by therapists to improve social engagement, language processing, and state regulation, as well as to reduce hearing sensitivities. This is such a fascinating conversation. He brings the worlds of psychiatry and anthropological physiology into union for us to understand the why of trauma reactions and the future unwinding that is now possible. This is a must listen to conversation if you know anyone with trauma history. Please enjoy my conversation with Professor Porges, Dr. M

In this rich and wide-ranging conversation, Ali sits down with yoga teacher, author, and anatomy educator Rachel Scott to explore what it truly means to live as a body – not just to have one.Beginning with a candid inquiry into modern yoga culture, Rachel gently peels back the layers of Western commodification to reveal yoga's deeper purpose: presence, self-regulation, and intimacy with the living intelligence beneath our habits and conditioning. From there, the dialogue opens into a profound exploration of embodiment as a spiritual practice – one that includes sensation, relationship, desire, stillness, and paradox.Drawing on decades of practice, Rachel shares how yoga, anatomy study, and contemplative stillness have shaped her understanding of consciousness, love, and human connection. Together, Ali and Rachel reflect on mindfulness versus “body-fulness,” nervous-system awareness in dating and relationships, and the wisdom of listening to the body's cues around safety, timing, and consent.The conversation also moves tenderly into themes rarely spoken aloud: fertility, choice, grief, freedom, and the many ways maternal love can be expressed beyond childbirth. Rachel speaks openly about her journey through wanting children, confronting ambivalence, and ultimately trusting the larger intelligence of life – an experience that reshaped her relationships, her work, and her sense of self.Weaving together yoga philosophy, Tantra, anatomy lab awe, and everyday relational practice, this episode is an invitation to slow down, feel more, and honor the mystery of being embodied. A heartfelt exploration of love, presence, and the courage it takes to listen deeply to the body's quiet truths.FOR MORE ALI MEZEY:ALI - WebsiteALI - LinkTreeALI BIO: Ali Mezey is a Body Therapist, Family Constellation Work Facilitator, Sexologist and Media Maker with over 40 years of experience. Ali has worked in renowned rehab centers in Los Angeles for sex, drug, and alcohol addiction. She developed her groundbreaking body-based method Personal Geometry® to address the challenges of working with sexual trauma, compulsivity, dysfunctions and discontents. She works internationally with individuals, couples, and groups. Ali is also a public speaker on the intelligence of the body, a teacher of Personal Geometry® and the creator and host of The Brilliant Body Podcast.FOR MORE RACHEL SCOTT:rachelyoga.comIG/Youtube: rachelscottyogaHead Over Heels: A Yogi's Guide to Dating by Rachel ScottAll books by RachelRACHEL BIO:Rachel combines thousands of hours of teacher training experience with her academic expertise (MSc Online Education) to help yoga teachers and studios create transformational educational experiences. She supports students, teachers, and trainers to share their passion, find their voice, and inspire others.  In addition to authoring five books, she has written for Yoga International, YogaUOnline, and the Huffington Post, and exuberantly shares her knowledge through her coaching, YouTube channel, online courses, and free online classes. Find her at rachelyoga.com or on social media at rachelscottyoga.RESOURCES, DEFINITIONS, INSPIRATIONS:Integral Anatomist (and Rachel's partner), Gil Hedley and The Nerve Tour (link is to an interview of Gil speaking about it)Do yourself a favor and get yourself an Explorer Membership - a mere pittance for the wealth you'll receiveGil's Youtube Channel of amazing videosMy fantastic conversation with Gil (my very first TBBP episode!): The Body is a Gift with Gil Hedley: A Reverential Journey into the Human BodyChristopher Hareesh WallceCarlos PomedaProfessor Alexis Sanderson/Oxford (go full yoga-nerd with this guy - wow)Cheryl Strayed: Tiny Beautiful Things: Advice on Love and Life from Dear SugarDualism: It basically says that there are two things, or substances, and they are completely separate. For example, substance dualists believe that the mind is part of the soul and the soul resides completely outside of the body.Non-dualism: Non-dualism refers to the idea that all things are interconnected and not separate. Distinctions like self and other, or good and bad, are illusions created by the mind. Essentially, it's about recognizing the unity and interdependence of all phenomena.Proprioception: also referred to as kinesthesia, is the sense of body position, movement, and force. It is the unconscious awareness without visual input and is sometimes referred to as the sixth sense.There are three primary types of proprioceptors: muscle spindles, Golgi tendon organs (GTOs), and joint receptors. Each distinct type provides different information that together shape the sensory profile of the body's positioning and motion.Interoception: Interoception is awareness of your body's internal senses or signals. It identifies how you feel. You can consciously or unconsciously respond to these signals. For example, if your stomach rumbles, you know you're hungry.YOGA DEFINITIONS:Shiva: He is the Supreme Being in Shaivism, one of the major traditions within Hinduism. Shiva. God of Destruction. God of Time, Yoga, Meditation and Arts. Lord of Yogis and Physicians.

top relying on goals that fail. Learn how tiny habits, systems, and 1% improvements create real, lasting change for mental health, motivation, and daily life. Join the 31-day Emotion Processing challenge: https://courses.therapyinanutshell.com/htpe-30-skills-in-30-days-landing-page-1 Learn the skills to Regulate your Emotions, join the membership: https://courses.therapyinanutshell.com/membership Tired of setting big goals on Monday and giving up by Wednesday? In this video, you'll learn why goals fail—and why building tiny habits and simple systems is the key to real, lasting change. We'll break down how to start tiny, create 1% improvements, shape your environment, and build habits that actually stick, even if you've tried and failed before. You'll learn practical steps to change your mental health, reduce stress, stop relying on willpower, and design a system that makes the better life automatic. If you've ever felt overwhelmed, unmotivated, or stuck in the “valley of disappointment,” this will give you hope—and a clear plan. Looking for affordable online counseling? My sponsor, BetterHelp, connects you to a licensed professional from the comfort of your own home. Try it now for 10% off your first month: https://betterhelp.com/therapyinanutshell Learn more in one of my in-depth mental health courses: https://courses.therapyinanutshell.com Support my mission on Patreon: https://www.patreon.com/therapyinanutshell Sign up for my newsletter: https://www.therapyinanutshell.com Check out my favorite self-help books: https://kit.co/TherapyinaNutshell/best-self-help-books  Therapy in a Nutshell and the information provided by Emma McAdam are solely intended for informational and entertainment purposes and are not a substitute for advice, diagnosis, or treatment regarding medical or mental health conditions. Although Emma McAdam is a licensed marriage and family therapist, the views expressed on this site or any related content should not be taken for medical or psychiatric advice. Always consult your physician before making any decisions related to your physical or mental health. In therapy I use a combination of Acceptance and Commitment Therapy, Systems Theory, positive psychology, and a bio-psycho-social approach to treating mental illness and other challenges we all face in life. The ideas from my videos are frequently adapted from multiple sources. Many of them come from Acceptance and Commitment Therapy, especially the work of Steven Hayes, Jason Luoma, and Russ Harris. The sections on stress and the mind-body connection derive from the work of Stephen Porges (the Polyvagal theory), Peter Levine (Somatic Experiencing) Francine Shapiro (EMDR), and Bessel Van Der Kolk. I also rely heavily on the work of the Arbinger Institute for my overall understanding of our ability to choose our life's direction. And deeper than all of that, the Gospel of Jesus Christ orients my personal worldview and sense of security, peace, hope, and love https://www.churchofjesuschrist.org/comeuntochrist/believe If you are in crisis, please contact the National Suicide Prevention Hotline at https://suicidepreventionlifeline.org or 1-800-273-TALK (8255) or your local emergency services. Copyright Therapy in a Nutshell, LLC

Many people experience trauma not from accidents or violence—but from medical events. ICU stays, surgery, birth trauma, or even routine procedures can leave lasting emotional wounds. In this conversation, Emma McAdam (Therapy in a Nutshell) and Christen Mullane, LMHC, unpack what medical trauma really is, how it differs from medical PTSD, and practical ways to heal. Christen explains how medical experiences can damage trust in your body and in healthcare systems, why “health anxiety” is sometimes actually trauma, and how to gently rebuild a sense of safety and empowerment. Looking for affordable online counseling? My sponsor, BetterHelp, connects you to a licensed professional from the comfort of your own home. Try it now for 10% off your first month: https://betterhelp.com/therapyinanutshell Learn more in one of my in-depth mental health courses: https://courses.therapyinanutshell.com Support my mission on Patreon: https://www.patreon.com/therapyinanutshell Sign up for my newsletter: https://www.therapyinanutshell.com Check out my favorite self-help books: https://kit.co/TherapyinaNutshell/best-self-help-books  Therapy in a Nutshell and the information provided by Emma McAdam are solely intended for informational and entertainment purposes and are not a substitute for advice, diagnosis, or treatment regarding medical or mental health conditions. Although Emma McAdam is a licensed marriage and family therapist, the views expressed on this site or any related content should not be taken for medical or psychiatric advice. Always consult your physician before making any decisions related to your physical or mental health. In therapy I use a combination of Acceptance and Commitment Therapy, Systems Theory, positive psychology, and a bio-psycho-social approach to treating mental illness and other challenges we all face in life. The ideas from my videos are frequently adapted from multiple sources. Many of them come from Acceptance and Commitment Therapy, especially the work of Steven Hayes, Jason Luoma, and Russ Harris. The sections on stress and the mind-body connection derive from the work of Stephen Porges (the Polyvagal theory), Peter Levine (Somatic Experiencing) Francine Shapiro (EMDR), and Bessel Van Der Kolk. I also rely heavily on the work of the Arbinger Institute for my overall understanding of our ability to choose our life's direction. And deeper than all of that, the Gospel of Jesus Christ orients my personal worldview and sense of security, peace, hope, and love https://www.churchofjesuschrist.org/comeuntochrist/believe If you are in crisis, please contact the National Suicide Prevention Hotline at https://suicidepreventionlifeline.org or 1-800-273-TALK (8255) or your local emergency services. Copyright Therapy in a Nutshell, LLC

7 micro habits to escape the freeze response, climb the polyvagal ladder, boost energy, heal burnout, and get unstuck from dorsal vagal shutdown and depression. Learn the skills to Regulate your Emotions, join the membership: https://courses.therapyinanutshell.com/membership If you feel sluggish, numb, depressed, or burnt out, your nervous system might be stuck in the freeze response. In this video, I'll teach you 7 tiny habits that activate energy, restore safety, and help your body move up the polyvagal ladder. These simple, science-backed steps help you feel more alive, more motivated, and more like yourself again. Looking for affordable online counseling? My sponsor, BetterHelp, connects you to a licensed professional from the comfort of your own home. Try it now for 10% off your first month: https://betterhelp.com/therapyinanutshell Learn more in one of my in-depth mental health courses: https://courses.therapyinanutshell.com Support my mission on Patreon: https://www.patreon.com/therapyinanutshell Sign up for my newsletter: https://www.therapyinanutshell.com Check out my favorite self-help books: https://kit.co/TherapyinaNutshell/best-self-help-books  Therapy in a Nutshell and the information provided by Emma McAdam are solely intended for informational and entertainment purposes and are not a substitute for advice, diagnosis, or treatment regarding medical or mental health conditions. Although Emma McAdam is a licensed marriage and family therapist, the views expressed on this site or any related content should not be taken for medical or psychiatric advice. Always consult your physician before making any decisions related to your physical or mental health. In therapy I use a combination of Acceptance and Commitment Therapy, Systems Theory, positive psychology, and a bio-psycho-social approach to treating mental illness and other challenges we all face in life. The ideas from my videos are frequently adapted from multiple sources. Many of them come from Acceptance and Commitment Therapy, especially the work of Steven Hayes, Jason Luoma, and Russ Harris. The sections on stress and the mind-body connection derive from the work of Stephen Porges (the Polyvagal theory), Peter Levine (Somatic Experiencing) Francine Shapiro (EMDR), and Bessel Van Der Kolk. I also rely heavily on the work of the Arbinger Institute for my overall understanding of our ability to choose our life's direction. And deeper than all of that, the Gospel of Jesus Christ orients my personal worldview and sense of security, peace, hope, and love https://www.churchofjesuschrist.org/comeuntochrist/believe If you are in crisis, please contact the National Suicide Prevention Hotline at https://suicidepreventionlifeline.org or 1-800-273-TALK (8255) or your local emergency services. Copyright Therapy in a Nutshell, LLC

Mapping your parts is a powerful exercise from Internal Family Systems IFS to heal from trauma Learn the skills to Regulate your Emotions, join the membership: https://courses.therapyinanutshell.com/membership Today we're going to do something a little different. We're going to do an exercise from Internal Family Systems called “Mapping your Parts”. In IFS we come to see our different feelings, inner voices, thoughts, urges or habits as “parts” that interact like an internal family. Because when we can see them clearly and learn to listen to them, our parts can start to work together for our good. This exercise can help you when you're internally conflicted, or have a difficult decision to make, or when you keep reacting to a situation in a way that you don't like or understand. IFS is a respected treatment modality for working through trauma or PTSD or Childhood Trauma. Your parts can give you a lot of insight into what's going on. Looking for affordable online counseling? My sponsor, BetterHelp, connects you to a licensed professional from the comfort of your own home. Try it now for 10% off your first month: https://betterhelp.com/therapyinanutshell Learn more in one of my in-depth mental health courses: https://courses.therapyinanutshell.com Support my mission on Patreon: https://www.patreon.com/therapyinanutshell Sign up for my newsletter: https://www.therapyinanutshell.com Check out my favorite self-help books: https://kit.co/TherapyinaNutshell/best-self-help-books  Therapy in a Nutshell and the information provided by Emma McAdam are solely intended for informational and entertainment purposes and are not a substitute for advice, diagnosis, or treatment regarding medical or mental health conditions. Although Emma McAdam is a licensed marriage and family therapist, the views expressed on this site or any related content should not be taken for medical or psychiatric advice. Always consult your physician before making any decisions related to your physical or mental health. In therapy I use a combination of Acceptance and Commitment Therapy, Systems Theory, positive psychology, and a bio-psycho-social approach to treating mental illness and other challenges we all face in life. The ideas from my videos are frequently adapted from multiple sources. Many of them come from Acceptance and Commitment Therapy, especially the work of Steven Hayes, Jason Luoma, and Russ Harris. The sections on stress and the mind-body connection derive from the work of Stephen Porges (the Polyvagal theory), Peter Levine (Somatic Experiencing) Francine Shapiro (EMDR), and Bessel Van Der Kolk. I also rely heavily on the work of the Arbinger Institute for my overall understanding of our ability to choose our life's direction. And deeper than all of that, the Gospel of Jesus Christ orients my personal worldview and sense of security, peace, hope, and love https://www.churchofjesuschrist.org/comeuntochrist/believe If you are in crisis, please contact the National Suicide Prevention Hotline at https://suicidepreventionlifeline.org or 1-800-273-TALK (8255) or your local emergency services. Copyright Therapy in a Nutshell, LLC

This conversation revolves around the nervous system and its impact on the way that we connect. Dr. Alexandra is joined by Deb Dana, the leading translator of Dr. Stephen Porges' scientific work on Polyvagal Theory to the public and mental health professionals. As just one example of her huge impact, a term she coined, glimmers, has gone viral on TikTok. You'll hear Deb take us through Polyvagal Theory, explaining the three principles of neuroception, hierarchy of response, and coregulation. You'll learn about the states our nervous systems go between - how those states feel and the types of thoughts and sensations that go alongside each state. You will learn that our ability to connect with the people around us is dictated by our biology. It's not cognitive. And it's certainly not random.  Through the lens of Polyvagal Theory, helping our nervous systems and the nervous systems around us feel safe becomes the goal, and you'll learn how that perspective has shaped Deb Dana's life and how it can shift how you approach your relationships, as well. And of course, you'll hear about glimmers, including how to integrate a simple glimmer practice into your routine, in order to further help the nervous system feel safe and primed for connection, curiosity, and creativity.Resources worth mentioning from the episode:Read Deb Dana's “A Beginner's Guide to Polyvagal Theory”: https://dralexandrasolomon.com/wp-content/uploads/2025/12/Beginners-Guide-Presentations-1.pdfLearn more about Deb Dana and her work: https://www.rhythmofregulation.com/Anchored: How to Befriend Your Nervous System Using Polyvagal Theory by Deb Dana: https://bookshop.org/p/books/anchored-how-to-befriend-your-nervous-system-using-polyvagal-theory-deb-dana-lcsw/2dcb315349927ae6Continue the conversation with Dr. Alexandra Solomon:Ask a question! Submit your relationship challenge: https://form.jotform.com/212295995939274Order Dr. Alexandra's book, Love Every Day: https://bookshop.org/p/books/love-every-day-365-relational-self-awareness-practices-to-help-your-relationship-heal-grow-and-thrive-alexandra-solomon/19970421?ean=9781683736530Cultivate connection by subscribing to Dr. Alexandra's newsletter: https://dralexandrasolomon.com/subscribe/Learn from Dr. Alexandra (E-courses: Intimate Relationships 101 or Can I Trust You Again?): https://dralexandrasolomon.com/learn-from-alexandra/Learn more on IG: https://www.instagram.com/dr.alexandra.solomon/ Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

Your nervous system has a built-in Freeze and Appease response to manage the threat of sexual assault, aka the Fawn response. Learn to forgive yourself and train to respond differently. Learn the skills to Regulate your Emotions, join the membership: https://courses.therapyinanutshell.com/membership When someone experiences sexual harassment or sexual assault, their body often doesn't react the way they expect. Instead of fighting or running, they might freeze, fawn, or appease—smiling, complying, or going still, even when they feel terrified inside. In this video, we'll explore the Freeze and Fawn Response—sometimes called the Freeze-Appease Response—and how these instinctive reactions are the body's way of trying to stay safe during sexual violence or threat. You'll learn what happens in the nervous system during a freeze response, why people can't “just say no,” and how understanding this can help survivors release shame and start to heal. This is essential education for survivors, loved ones, and anyone who wants to understand trauma responses with compassion and science. If you've ever blamed yourself for how you reacted during sexual harassment or sexual assault, please know: it wasn't your fault. Your body was trying to keep you alive. Freeze Response, Fawn Response, Freeze Appease, Sexual Violence, Sexual Assault, Tonic Immobility, Trauma Response, Nervous System, PTSD Recovery, Survivor Support Looking for affordable online counseling? My sponsor, BetterHelp, connects you to a licensed professional from the comfort of your own home. Try it now for 10% off your first month: https://betterhelp.com/therapyinanutshell Learn more in one of my in-depth mental health courses: https://courses.therapyinanutshell.com Support my mission on Patreon: https://www.patreon.com/therapyinanutshell Sign up for my newsletter: https://www.therapyinanutshell.com Check out my favorite self-help books: https://kit.co/TherapyinaNutshell/best-self-help-books  Therapy in a Nutshell and the information provided by Emma McAdam are solely intended for informational and entertainment purposes and are not a substitute for advice, diagnosis, or treatment regarding medical or mental health conditions. Although Emma McAdam is a licensed marriage and family therapist, the views expressed on this site or any related content should not be taken for medical or psychiatric advice. Always consult your physician before making any decisions related to your physical or mental health. In therapy I use a combination of Acceptance and Commitment Therapy, Systems Theory, positive psychology, and a bio-psycho-social approach to treating mental illness and other challenges we all face in life. The ideas from my videos are frequently adapted from multiple sources. Many of them come from Acceptance and Commitment Therapy, especially the work of Steven Hayes, Jason Luoma, and Russ Harris. The sections on stress and the mind-body connection derive from the work of Stephen Porges (the Polyvagal theory), Peter Levine (Somatic Experiencing) Francine Shapiro (EMDR), and Bessel Van Der Kolk. I also rely heavily on the work of the Arbinger Institute for my overall understanding of our ability to choose our life's direction. And deeper than all of that, the Gospel of Jesus Christ orients my personal worldview and sense of security, peace, hope, and love https://www.churchofjesuschrist.org/comeuntochrist/believe If you are in crisis, please contact the National Suicide Prevention Hotline at https://suicidepreventionlifeline.org or 1-800-273-TALK (8255) or your local emergency services. Copyright Therapy in a Nutshell, LLC

Book summary of No Bad Parts written by Richard Schwartz, it's an introduction to Internal Family Systems model aka IFS Therapy. Learn the skills to Regulate your Emotions, join the membership: https://courses.therapyinanutshell.com/membership Looking for affordable online counseling? My sponsor, BetterHelp, connects you to a licensed professional from the comfort of your own home. Try it now for 10% off your first month: https://betterhelp.com/therapyinanutshell Learn more in one of my in-depth mental health courses: https://courses.therapyinanutshell.com Support my mission on Patreon: https://www.patreon.com/therapyinanutshell Sign up for my newsletter: https://www.therapyinanutshell.com Check out my favorite self-help books: https://kit.co/TherapyinaNutshell/best-self-help-books  Therapy in a Nutshell and the information provided by Emma McAdam are solely intended for informational and entertainment purposes and are not a substitute for advice, diagnosis, or treatment regarding medical or mental health conditions. Although Emma McAdam is a licensed marriage and family therapist, the views expressed on this site or any related content should not be taken for medical or psychiatric advice. Always consult your physician before making any decisions related to your physical or mental health. In therapy I use a combination of Acceptance and Commitment Therapy, Systems Theory, positive psychology, and a bio-psycho-social approach to treating mental illness and other challenges we all face in life. The ideas from my videos are frequently adapted from multiple sources. Many of them come from Acceptance and Commitment Therapy, especially the work of Steven Hayes, Jason Luoma, and Russ Harris. The sections on stress and the mind-body connection derive from the work of Stephen Porges (the Polyvagal theory), Peter Levine (Somatic Experiencing) Francine Shapiro (EMDR), and Bessel Van Der Kolk. I also rely heavily on the work of the Arbinger Institute for my overall understanding of our ability to choose our life's direction. And deeper than all of that, the Gospel of Jesus Christ orients my personal worldview and sense of security, peace, hope, and love https://www.churchofjesuschrist.org/comeuntochrist/believe If you are in crisis, please contact the National Suicide Prevention Hotline at https://suicidepreventionlifeline.org or 1-800-273-TALK (8255) or your local emergency services. Copyright Therapy in a Nutshell, LLC

MORE ALI MEZEY:Website:  https://www.alimezey.comInstagram:  ali_body_brilliancePersonal Geometry® and the Magic of Mat Work Course information:https://www.alimezey.com/personal-geometry-foundationsTransgenerational Healing Films: https://constellationarts.com/If you have any questions, email Ali at: ali@alimezey.com

Et si ce que tu vis n'était pas uniquement émotionnel ou mental… mais profondément corporel ?Dans cet épisode, Camille t'emmène dans un body mapping, une exploration de la façon dont le traumatisme laisse une empreinte dans le corps : muscles, respiration, viscères, diaphragme, mâchoire, colonne vertébrale…Tu comprendras que ton corps ne t'a jamais trahi, qu'il réagit avec une intelligence ancienne, instinctive, protectrice. Et surtout : que ce que tu ressens aujourd'hui est le résultat d'une sagesse corporelle, pas d'un défaut.

Have you ever felt more anxious when you've tried to calm down? Learn how to lean in to feelings with acceptance and meditation expert Thomas McConkie. Learn the skills to Regulate your Emotions, join the membership: https://courses.therapyinanutshell.com/membership Check out Thomas' School: https://lowerlightswisdom.org/ Learn how to lean in to your feelings, how to sit with them and accept emotions with this exercise and debrief with Thomas McConkie, mindfulness and mediation expert. Many people try deep breathing or vagus nerve exercises to calm anxiety — only to feel more anxious. In this episode, I explore with Thomas why that happens, why it's actually a sign of progress, and how learning to stay present with discomfort can strengthen your nervous system and deepen your sense of peace. Looking for affordable online counseling? My sponsor, BetterHelp, connects you to a licensed professional from the comfort of your own home. Try it now for 10% off your first month: https://betterhelp.com/therapyinanutshell Learn more in one of my in-depth mental health courses: https://courses.therapyinanutshell.com Support my mission on Patreon: https://www.patreon.com/therapyinanutshell Sign up for my newsletter: https://www.therapyinanutshell.com Check out my favorite self-help books: https://kit.co/TherapyinaNutshell/best-self-help-books  Therapy in a Nutshell and the information provided by Emma McAdam are solely intended for informational and entertainment purposes and are not a substitute for advice, diagnosis, or treatment regarding medical or mental health conditions. Although Emma McAdam is a licensed marriage and family therapist, the views expressed on this site or any related content should not be taken for medical or psychiatric advice. Always consult your physician before making any decisions related to your physical or mental health. In therapy I use a combination of Acceptance and Commitment Therapy, Systems Theory, positive psychology, and a bio-psycho-social approach to treating mental illness and other challenges we all face in life. The ideas from my videos are frequently adapted from multiple sources. Many of them come from Acceptance and Commitment Therapy, especially the work of Steven Hayes, Jason Luoma, and Russ Harris. The sections on stress and the mind-body connection derive from the work of Stephen Porges (the Polyvagal theory), Peter Levine (Somatic Experiencing) Francine Shapiro (EMDR), and Bessel Van Der Kolk. I also rely heavily on the work of the Arbinger Institute for my overall understanding of our ability to choose our life's direction. And deeper than all of that, the Gospel of Jesus Christ orients my personal worldview and sense of security, peace, hope, and love https://www.churchofjesuschrist.org/comeuntochrist/believe If you are in crisis, please contact the National Suicide Prevention Hotline at https://suicidepreventionlifeline.org or 1-800-273-TALK (8255) or your local emergency services.

Work sometimes triggers our fight‑or‑flight responses—especially in agency life. In this episode, Galen sits down with leadership coach and operations strategist Abigail Jones and project manager/coach Matthew Fox to explore what happens when we ignore the signals our bodies are giving us, and how tapping into our “body intelligence” can help us lead more consciously in a technology‑driven world. They unpack how our nervous systems get hijacked by stress in modern work, how noticing our physical responses becomes a tool (not just a symptom), and how teams and agencies can shift culture to reclaim better performance and wellbeing.This is a grounded, real‑world conversation—no fluff—about how our bodies, our minds, and our projects intersect.Resources from this episode:Join the Digital Project Manager CommunitySubscribe to the newsletter to get our latest articles and podcastsConnect with Abigail on LinkedIn and InstagramCheck out SouthleftConnect with Matthew on LinkedIn and The BureauThe Leadership Circle Profile assessment What it is: The most comprehensive 360-degree leadership assessment that measures both competencies (what you do) and internal assumptions (how you think)Why I use it: It's the only tool I've found that measures both reactive leadership patterns (controlling, protecting, complying) and creative leadership capacities (relating, self-awareness, authenticity, systems thinking)Visual profile shows leaders exactly where they're operating from fear vs. trustI'm certified to administer and interpret this assessmentSomatic & Body Intelligence PracticesWindow of Tolerance (from Polyvagal Theory): there's a "window" where you can think clearly and respond consciously. When stress pushes you outside that window, you go into survival mode.Concept from Dr. Stephen Porges' Polyvagal TheoryUnderstanding your nervous system's capacity to handle stress before going into fight/flight/freezeHelps leaders recognize when they're dysregulated and need to pauseLinks to learn morehttps://www.polyvagalinstitute.org/whatispolyvagaltheoryhttps://www.stayingsane101.com/post/polyvagal-theory-enhancing-the-window-of-toleranceBody Scan PracticeSimple 60-second practice: scan from head to toe and notice sensations without judgmentBefore big decisions, difficult conversations, or anytime you feel activatedBrings you into present-moment awareness and accesses somatic intelligenceFree guided meditationshttps://www.uclahealth.org/uclamindful/guided-meditationshttps://www.mindful.org/beginners-body-scan-meditation/https://ggia.berkeley.edu/practice/body_scan_meditationTech solutionsHeadspace body scan guide: https://www.headspace.com/meditation/body-scanCalm bo

Discover all of the podcasts in our network, search for specific episodes, get the Optimal Living Daily workbook, and learn more at: OLDPodcast.com. Episode 3190: Ellen Boeder explores how emotional safety is essential for deep, lasting connection in romantic relationships. She outlines how nervous system regulation, authentic expression, and trust-building practices create the conditions for vulnerability and intimacy to thrive. Read along with the original article(s) here: https://www.gottman.com/blog/emotional-safety-is-necessary-for-emotional-connection/ Quotes to ponder: "Emotional safety is what allows us to let our guard down and be authentic with our partners." "When we feel safe, our nervous system is regulated enough to access the higher brain functions necessary for connection." "Without emotional safety, the parts of ourselves that are scared, ashamed, or hurt stay hidden." Episode references: Polyvagal Theory by Stephen Porges: https://www.amazon.com/Polyvagal-Theory-Neurophysiological-Emotion-Communication/dp/0393707008 Healing Developmental Trauma by Laurence Heller and Aline LaPierre: https://www.amazon.com/Healing-Developmental-Trauma-Resolution-Nervous/dp/1583944893 Hold Me Tight by Dr. Sue Johnson: https://www.amazon.com/Hold-Me-Tight-Conversations-Lifetime/dp/031611300X Learn more about your ad choices. Visit megaphone.fm/adchoices

Discover all of the podcasts in our network, search for specific episodes, get the Optimal Living Daily workbook, and learn more at: OLDPodcast.com. Episode 3190: Ellen Boeder explores how emotional safety is essential for deep, lasting connection in romantic relationships. She outlines how nervous system regulation, authentic expression, and trust-building practices create the conditions for vulnerability and intimacy to thrive. Read along with the original article(s) here: https://www.gottman.com/blog/emotional-safety-is-necessary-for-emotional-connection/ Quotes to ponder: "Emotional safety is what allows us to let our guard down and be authentic with our partners." "When we feel safe, our nervous system is regulated enough to access the higher brain functions necessary for connection." "Without emotional safety, the parts of ourselves that are scared, ashamed, or hurt stay hidden." Episode references: Polyvagal Theory by Stephen Porges: https://www.amazon.com/Polyvagal-Theory-Neurophysiological-Emotion-Communication/dp/0393707008 Healing Developmental Trauma by Laurence Heller and Aline LaPierre: https://www.amazon.com/Healing-Developmental-Trauma-Resolution-Nervous/dp/1583944893 Hold Me Tight by Dr. Sue Johnson: https://www.amazon.com/Hold-Me-Tight-Conversations-Lifetime/dp/031611300X Learn more about your ad choices. Visit megaphone.fm/adchoices

Learn the skills to Regulate your Emotions, join the membership: https://courses.therapyinanutshell.com/membership Childhood trauma doesn't just live in your memories—it rewires how you show up in relationships. If you've ever panicked when someone leaves your text on read, overshared on a first date, or pulled away when closeness feels scary, you're not alone. These patterns are often rooted in attachment wounds from early experiences of neglect, control, or fear. In this video, we explore how Complex PTSD (CPTSD) and attachment injuries from childhood trauma disrupt the ability to form safe, secure relationships as an adult. You'll learn the 7 most common ways CPTSD shows up in love and friendship—like fear of abandonment, people-pleasing, emotional dysregulation, or repeating toxic patterns. We'll also dive into attachment styles—anxious, avoidant, disorganized—and how they develop from early relational wounds. Most importantly, you'll discover 5 stages of healing that can help you rebuild secure attachment. From slowing down in new relationships, to reparenting yourself with compassion, to creating earned secure attachments, there are clear steps you can take to change the way you connect. Healing from Complex PTSD takes time, but healthy, lasting relationships are possible. You can rewire your nervous system, learn to trust, and finally feel safe being loved. Looking for affordable online counseling? My sponsor, BetterHelp, connects you to a licensed professional from the comfort of your own home. Try it now for 10% off your first month: https://betterhelp.com/therapyinanutshell Learn more in one of my in-depth mental health courses: https://courses.therapyinanutshell.com Support my mission on Patreon: https://www.patreon.com/therapyinanutshell Sign up for my newsletter: https://www.therapyinanutshell.com Check out my favorite self-help books: https://kit.co/TherapyinaNutshell/best-self-help-books  Therapy in a Nutshell and the information provided by Emma McAdam are solely intended for informational and entertainment purposes and are not a substitute for advice, diagnosis, or treatment regarding medical or mental health conditions. Although Emma McAdam is a licensed marriage and family therapist, the views expressed on this site or any related content should not be taken for medical or psychiatric advice. Always consult your physician before making any decisions related to your physical or mental health. In therapy I use a combination of Acceptance and Commitment Therapy, Systems Theory, positive psychology, and a bio-psycho-social approach to treating mental illness and other challenges we all face in life. The ideas from my videos are frequently adapted from multiple sources. Many of them come from Acceptance and Commitment Therapy, especially the work of Steven Hayes, Jason Luoma, and Russ Harris. The sections on stress and the mind-body connection derive from the work of Stephen Porges (the Polyvagal theory), Peter Levine (Somatic Experiencing) Francine Shapiro (EMDR), and Bessel Van Der Kolk. I also rely heavily on the work of the Arbinger Institute for my overall understanding of our ability to choose our life's direction. And deeper than all of that, the Gospel of Jesus Christ orients my personal worldview and sense of security, peace, hope, and love https://www.churchofjesuschrist.org/comeuntochrist/believe If you are in crisis, please contact the National Suicide Prevention Hotline at https://suicidepreventionlifeline.org or 1-800-273-TALK (8255) or your local emergency services. Copyright Therapy in a Nutshell, LLC

Emotional numbing and dissociation is often a response to trauma, grief or loss. You might feel empty, dead inside, or like you can't cry. Numbness is a common symptom of PTSD. Learn the skills to Regulate your Emotions, join the membership: https://courses.therapyinanutshell.com/membership check out our free course Grounding Skills for Stress, Anxiety and PTSD: https://courses.therapyinanutshell.com/grounding-skills-for-anxiety-stress-and-ptsd/?utm_medium=YTDescription&utm_source=YouTube Full Video w/ Thomas: https://youtu.be/mIypaYoKXQg Embodiment playlist: https://www.youtube.com/watch?v=a-FLbFboMWs&list=PLiUrrIiqidTVO0sPOvlvYyAc0XJhsQQi8 Emotional numbness can feel like you're cut off from life—flat, disconnected, or like you're just going through the motions. Many people describe feeling blank, unable to cry, or watching life from the outside. This experience is more common than you think, and it's often a nervous system response to overwhelming stress or trauma. In this video, Emma McAdam from Therapy in a Nutshell explains why people go numb or experience dissociation, and what you can do about it. We'll explore the science of the freeze response, how numbing protects us when emotions are too big, and why it shows up after trauma, grief, chronic stress, or burnout. Learn how to stop nightmares and night terrors in adults, understand PTSD-related sleep issues, and get practical treatment tips for better rest and recovery. Learn the skills to Regulate your Emotions, join the membership: https://courses.therapyinanutshell.com/membership What's the difference between nightmares and night terrors—and how do you stop them, especially in adults? In this video, we break down nightmares vs night terrors, including how they relate to PTSD, trauma, and stress. Learn how to recognize the signs of nightmare disorder, and what treatments like Imagery Rehearsal Therapy, trauma-focused therapy, and sleep hygiene can do to help. We also explore night terrors in adults, which are rare but sometimes linked to PTSD. Whether you're seeking effective night terrors treatment, support for trauma-related sleep issues, or just want to understand why your sleep feels so disturbing, this video offers insight and real tools. If you or a loved one suffer from intense dreams or frightening sleep episodes, you're not alone—and healing is possible. #Nightmares #NightTerrors #NightTerrorsInAdults #HowToStopNightmaresInAdults #NightmareDisorder #PTSD #sleeptherapy Looking for affordable online counseling? My sponsor, BetterHelp, connects you to a licensed professional from the comfort of your own home. Try it now for 10% off your first month: https://betterhelp.com/therapyinanutshell Learn more in one of my in-depth mental health courses: https://courses.therapyinanutshell.com Support my mission on Patreon: https://www.patreon.com/therapyinanutshell Sign up for my newsletter: https://www.therapyinanutshell.com Check out my favorite self-help books: https://kit.co/TherapyinaNutshell/best-self-help-books  Therapy in a Nutshell and the information provided by Emma McAdam are solely intended for informational and entertainment purposes and are not a substitute for advice, diagnosis, or treatment regarding medical or mental health conditions. Although Emma McAdam is a licensed marriage and family therapist, the views expressed on this site or any related content should not be taken for medical or psychiatric advice. Always consult your physician before making any decisions related to your physical or mental health. In therapy I use a combination of Acceptance and Commitment Therapy, Systems Theory, positive psychology, and a bio-psycho-social approach to treating mental illness and other challenges we all face in life. The ideas from my videos are frequently adapted from multiple sources. Many of them come from Acceptance and Commitment Therapy, especially the work of Steven Hayes, Jason Luoma, and Russ Harris. The sections on stress and the mind-body connection derive from the work of Stephen Porges (the Polyvagal theory), Peter Levine (Somatic Experiencing) Francine Shapiro (EMDR), and Bessel Van Der Kolk. I also rely heavily on the work of the Arbinger Institute for my overall understanding of our ability to choose our life's direction. And deeper than all of that, the Gospel of Jesus Christ orients my personal worldview and sense of security, peace, hope, and love https://www.churchofjesuschrist.org/comeuntochrist/believe If you are in crisis, please contact the National Suicide Prevention Hotline at https://suicidepreventionlifeline.org or 1-800-273-TALK (8255) or your local emergency services. Copyright Therapy in a Nutshell, LLC

  Resilient Couples: How to Stay Strong Through Life's Hardest Challenges Summary: In this inspiring episode of the Human Intimacy Podcast, Dr. Kevin Skinner and MaryAnn Michaelis, LCSW, explore what it means to build resiliency as individuals and as couples—especially in the face of life's most difficult challenges. Drawing from personal experiences, research, and decades of clinical work, they discuss the essential components of resilience: adaptability, emotional regulation, flexibility, and hope. The conversation delves into why emotional self-awareness is the foundation of resilient relationships, how couples can “fight well,” and what it means to create safety before deeper connection can occur. They reference experts such as Dr. Al Siebert, Dr. Dan Siegel, Dr. Stephen Porges, and Dr. Martin Seligman, offering insights into the neurobiology of resilience and the relational skills that sustain connection through adversity. Listeners will walk away with practical strategies to strengthen their emotional core, improve communication, and cultivate hope—even in seasons of deep pain or uncertainty. Key Takeaways: Resiliency begins with emotional regulation and self-awareness. Adaptability and flexibility are learned skills that sustain connection. Safety is the foundation for relational repair after trauma. Emotional intelligence helps us stay curious and connected rather than reactive. Hope is a neurological process—and a critical part of healing together. Resources Mentioned: The Survivor Personality – Dr. Al Siebert The Body Keeps the Score – Dr. Bessel van der Kolk Polyvagal Theory – Dr. Stephen Porges The Whole-Brain Child & Mindsight – Dr. Dan Siegel Emotional Intelligence – Dr. Daniel Goleman The Hope Circuit – Dr. Martin Seligman Treating Sexual Addiction: A Compassionate Approach – Dr. Kevin Skinner HumanIntimacy.com – Courses: Companionship Course, Rise: Hope and Healing from Sexual Betrayal, and Reclaim: Healing from Pornography  

Je crois qu'on parle trop peu de douceur quand on parle d'alimentation.Et oui, c'est souvent ce qui manque le plus quand on se sent pris dans le cycle des compulsions alimentaires.Dans cet épisode de Dans la poire !, j'avais envie de remettre la douceur au centre du rapport à la nourriture.La douceur ? Celle qui permet de se regarder autrement, d'interrompre le jugement, et de créer enfin un espace où on peut respirer sans forcément culpabiliser.Parce que, soyons honnêtes : quand on parle de “craquage”, de “perte de contrôle” ou de “je n'ai aucune volonté”, on ne fait souvent qu'ajouter de la dureté à de la souffrance déjà existante. Et plus on se parle mal, plus on entretient le stress, le cortisol, la tension… et plus les compulsions reviennent.Rappel : La dureté abîme. La douceur répare.Dans cet épisode, je vous explique pourquoi la douceur est une vraie stratégie anti-compulsion.Je m'appuie sur les travaux de Kristin Neff (auto-compassion), Paul Gilbert (compassion-focused therapy) et Stephen Porges (théorie polyvagale) pour vous montrer comment la bienveillance envers soi apaise littéralement le système nerveux.Quand on se parle avec douceur, le corps se détend, l'amygdale se calme, le besoin de réconfort immédiat diminue.Ce n'est pas du “lâcher-prise”, c'est de la régulation émotionnelle.Je vous propose aussi des pistes très concrètes :→ une phrase-repère→ un petit rituel de 60 secondes Des gestes simples et puissants, pour commencer à sortir du cycle “je craque → je culpabilise → je recommence”.Et si vous avez grandi dans un environnement où la douceur était absente, si elle vous semble étrange, inutile, voire dangereuse, cet épisode est aussi pour vous. On parle de cette éducation qui ne nous a pas toujours appris à consoler, de la place du genre dans notre rapport à la vulnérabilité, et de la force politique qu'il y a à dire : “Je refuse de me traiter comme une machine.”Je crois sincèrement que la douceur n'est pas un luxe, c'est une nécessité.C'est une posture intérieure, un entraînement, une résistance à une culture qui nous pousse sans arrêt à faire plus, à être plus, à contrôler davantage.La douceur, c'est le choix courageux de se traiter comme un être humain avant de se traiter comme un projet.Alors, si vous vous sentez souvent en lutte avec vous-même, si vous avez envie d'en finir avec la culpabilité autour de la nourriture, cet épisode pourrait bien changer quelque chose.

Learn how to stop nightmares and night terrors in adults, understand PTSD-related sleep issues, and get practical treatment tips for better rest and recovery. Learn the skills to Regulate your Emotions, join the membership: https://courses.therapyinanutshell.com/membership What's the difference between nightmares and night terrors—and how do you stop them, especially in adults? In this video, we break down nightmares vs night terrors, including how they relate to PTSD, trauma, and stress. Learn how to recognize the signs of nightmare disorder, and what treatments like Imagery Rehearsal Therapy, trauma-focused therapy, and sleep hygiene can do to help. We also explore night terrors in adults, which are rare but sometimes linked to PTSD. Whether you're seeking effective night terrors treatment, support for trauma-related sleep issues, or just want to understand why your sleep feels so disturbing, this video offers insight and real tools. If you or a loved one suffer from intense dreams or frightening sleep episodes, you're not alone—and healing is possible. #Nightmares #NightTerrors #NightTerrorsInAdults #HowToStopNightmaresInAdults #NightmareDisorder #PTSD #sleeptherapy Looking for affordable online counseling? My sponsor, BetterHelp, connects you to a licensed professional from the comfort of your own home. Try it now for 10% off your first month: https://betterhelp.com/therapyinanutshell Learn more in one of my in-depth mental health courses: https://courses.therapyinanutshell.com Support my mission on Patreon: https://www.patreon.com/therapyinanutshell Sign up for my newsletter: https://www.therapyinanutshell.com Check out my favorite self-help books: https://kit.co/TherapyinaNutshell/best-self-help-books  Therapy in a Nutshell and the information provided by Emma McAdam are solely intended for informational and entertainment purposes and are not a substitute for advice, diagnosis, or treatment regarding medical or mental health conditions. Although Emma McAdam is a licensed marriage and family therapist, the views expressed on this site or any related content should not be taken for medical or psychiatric advice. Always consult your physician before making any decisions related to your physical or mental health. In therapy I use a combination of Acceptance and Commitment Therapy, Systems Theory, positive psychology, and a bio-psycho-social approach to treating mental illness and other challenges we all face in life. The ideas from my videos are frequently adapted from multiple sources. Many of them come from Acceptance and Commitment Therapy, especially the work of Steven Hayes, Jason Luoma, and Russ Harris. The sections on stress and the mind-body connection derive from the work of Stephen Porges (the Polyvagal theory), Peter Levine (Somatic Experiencing) Francine Shapiro (EMDR), and Bessel Van Der Kolk. I also rely heavily on the work of the Arbinger Institute for my overall understanding of our ability to choose our life's direction. And deeper than all of that, the Gospel of Jesus Christ orients my personal worldview and sense of security, peace, hope, and love https://www.churchofjesuschrist.org/comeuntochrist/believe If you are in crisis, please contact the National Suicide Prevention Hotline at https://suicidepreventionlifeline.org or 1-800-273-TALK (8255) or your local emergency services. Copyright Therapy in a Nutshell, LLC

Let's talk about body image and how to stop comparing yourself to other in this interview with author Deb Schachter. Learn the skills to Regulate your Emotions, join the membership: https://courses.therapyinanutshell.com/membership Rethinking Body Image from a Somatic Perspective with Deb Schachter Most of us try to fix body image by changing how we look — dieting, working out harder, or comparing ourselves to others. But what if real healing starts on the inside? In this conversation with somatic therapist Deb Schachter, we explore a radically different approach to body image — one that begins with listening to the body, rather than judging it. Deb explains how our relationship with our body is shaped by early experiences, trauma, and disconnection, and how we can begin to repair that relationship through awareness, compassion, and presence. Looking for affordable online counseling? My sponsor, BetterHelp, connects you to a licensed professional from the comfort of your own home. Try it now for 10% off your first month: https://betterhelp.com/therapyinanutshell Learn more in one of my in-depth mental health courses: https://courses.therapyinanutshell.com Support my mission on Patreon: https://www.patreon.com/therapyinanutshell Sign up for my newsletter: https://www.therapyinanutshell.com Check out my favorite self-help books: https://kit.co/TherapyinaNutshell/best-self-help-books  Therapy in a Nutshell and the information provided by Emma McAdam are solely intended for informational and entertainment purposes and are not a substitute for advice, diagnosis, or treatment regarding medical or mental health conditions. Although Emma McAdam is a licensed marriage and family therapist, the views expressed on this site or any related content should not be taken for medical or psychiatric advice. Always consult your physician before making any decisions related to your physical or mental health. In therapy I use a combination of Acceptance and Commitment Therapy, Systems Theory, positive psychology, and a bio-psycho-social approach to treating mental illness and other challenges we all face in life. The ideas from my videos are frequently adapted from multiple sources. Many of them come from Acceptance and Commitment Therapy, especially the work of Steven Hayes, Jason Luoma, and Russ Harris. The sections on stress and the mind-body connection derive from the work of Stephen Porges (the Polyvagal theory), Peter Levine (Somatic Experiencing) Francine Shapiro (EMDR), and Bessel Van Der Kolk. I also rely heavily on the work of the Arbinger Institute for my overall understanding of our ability to choose our life's direction. And deeper than all of that, the Gospel of Jesus Christ orients my personal worldview and sense of security, peace, hope, and love https://www.churchofjesuschrist.org/comeuntochrist/believe If you are in crisis, please contact the National Suicide Prevention Hotline at https://suicidepreventionlifeline.org or 1-800-273-TALK (8255) or your local emergency services. Copyright Therapy in a Nutshell, LLC

Functional healing isn't about bouncing back, it's about becoming more whole. In this episode of Trauma Rewired, Elisabeth Kristof and Jennifer Wallace are joined by somatic expert Veronica Rottman, founder of Soma School, to explore what happens when post-traumatic growth deepens into post-traumatic wisdom. Together, they unpack how healing often involves grief, identity shifts, and surrender, not just resilience and strength. You'll hear how emotions are constructed in the body, why dissociation and fawning are intelligent survival responses, and how safety is rebuilt through slow, titrated somatic experiences. We discuss how cultural narratives about “getting stronger” can overlook the body's need for modulation, rest, and relational repair. You'll learn how capacity building is nonlinear, why co-regulation and oxytocin-based safety cues matter, and how tending to wounds rather than fixing them can transform pain into embodied wisdom. Join us for a workshop, taking a deeper dive into Hormones, Stress and the Female Nervous System, combining applied neuroscience and somatics to support female cycles: https://neurosomaticintelligence.com/female-nervous-system-workshop/   Timestamps: 00:00 Welcome and framing: growth vs. wisdom 05:30 Emotions as predictions and survival patterning 14:00 Dissociation, boundaries, and identity shifts 22:30 Somatic titration, oxytocin, and co-regulation practices 31:00 Capacity, achievement, and health trade-offs 39:30 Reframing fawn and freeze as intelligent responses 47:00 Cyclical needs, rest, and redefining growth 54:00 Integration, tending, and systemic context 59:00 Takeaways and next steps Key Takeaways: Post-traumatic wisdom includes grief, ambiguity, and letting identities evolve, not only resilience. Emotions are constructed from interoception and predictions; safety cues can update those predictions. Small, consistent somatic doses help the system perceive more safety without overwhelm. Fawn and freeze are adaptive; meeting them with curiosity reduces shame and supports change. Capacity building is relational; co-regulation and oxytocin-supportive practices can expand what feels possible. Resources Mentioned: Soma School – founded by Veronica Rottman Neurosomatic Intelligence Coaching Certification Brain Based The Highly Sensitive Person by Elaine Aron (via Alanis Morissette interview) Peter Levine on Somatic Titration and Safety Dr. Stephen Porges and the Polyvagal Perspective Lisa Feldman Barrett – Theory of constructed emotion Vincent Felitti – The ACE (Adverse Childhood Experiences) Study Raja Selvam – Integral Somatic Psychology Call to Action: If this episode offered you a new perspective on healing—or gave language to something you've felt but couldn't name—share it with someone who needs to hear it. And don't forget to subscribe on your favorite audio platform or tap the bell on YouTube so you never miss an episode. If you've ever noticed your focus, energy, or emotions shift throughout your cycle, this next workshop will help you understand why. On November 13th at 12pm Central, Elisabeth Kristof and Veronica Rottman will explore how your hormones interact with your nervous system—and how somatic tools can support you through every phase. Join live or catch the replay at https://neurosomaticintelligence.com/female-nervous-system-workshop/   Disclaimer: Trauma Rewired podcast is intended to educate and inform but does not constitute medical, psychological or other professional advice or services. Always consult a qualified medical professional about your specific circumstances before making any decisions based on what you hear. We share our experiences, explore trauma, physical reactions, mental health and disease. If you become distressed by our content, please stop listening and seek professional support when needed. Do not continue to listen if the conversations are having a negative impact on your health and well-being. If you or someone you know is struggling with their mental health, or in mental health crisis and you are in the United States you can 988 Suicide and Crisis Lifeline. If someone's life is in danger, immediately call 911. We do our best to stay current in research, but older episodes are always available. We don't warrant or guarantee that this podcast contains complete, accurate or up-to-date information. It's very important to talk to a medical professional about your individual needs, as we aren't responsible for any actions you take based on the information you hear in this podcast. We invite guests onto the podcast. Please note that we don't verify the accuracy of their statements. Our organization does not endorse third-party content and the views of our guests do not necessarily represent the views of our organization. We talk about general neuro-science and nervous system health, but you are unique. These are conversations for a wide audience. They are general recommendations and you are always advised to seek personal care for your unique outputs, trauma and needs. We are not doctors or licensed medical professionals. We are certified neuro-somatic practitioners and nervous system health/embodiment coaches. We are not your doctor or medical professional and do not know you and your unique nervous system. This podcast is not a replacement for working with a professional. The BrainBased.com site and RewireTrial.com is a membership site for general nervous system health, somatic processing and stress processing. It is not a substitute for medical care or the appropriate solution for anyone in mental health crisis. Any examples mentioned in this podcast are for illustration purposes only. If they are based on real events, names have been changed to protect the identities of those involved. We've done our best to ensure our podcast respects the intellectual property rights of others, however if you have an issue with our content, please let us know by emailing us at traumarewired@gmail.com. All rights in our content are reserved.  

What if your body—not your mind—was deciding how safe, calm, or stressed you feel?In this episode of The Men's Collective Podcast, therapist and Mind-Body Coach Travis Goodman, LMFT, breaks down the three organizing principles of Polyvagal Theory—a science-backed model by Dr. Stephen Porges that explains how your nervous system runs your daily life.You'll learn how to recognize your body's automatic states—ventral (safe and connected), sympathetic (mobilized and stressed), and dorsal (shutdown and numb)—and how to move toward regulation, calm, and connection.In this episode: What Hierarchy teaches us about emotional states and the “autonomic ladder” How Neuroception constantly scans for safety or threat without you realizing it Why Co-Regulation (connection) is the secret to true calm and healing A real-life example of how reaching out to safe relationships resets your nervous system Practical ways to notice, name, and navigate your stateIf you've ever wondered why you can't just “think” your way out of stress, this episode will help you finally understand the biology of safety—and how to work with it.

Childhood trauma can turn into CPTSD which has pervasive symptoms throughout your life, but you can learn to heal from childhood trauma. Learn the skills to Regulate your Emotions, join the membership: https://courses.therapyinanutshell.com/membership Emotional Flashbacks video: https://youtu.be/oVLHysMGi8o?si=oJZy76o957LNranw Relationships after Childhood Trauma: Coming soon Complex PTSD: From Surviving to Thriving by Pete Walker is a compassionate, practical guide for understanding and healing childhood trauma, CPTSD, and complex trauma. Walker explains how chronic abuse or neglect in childhood wires the nervous system for danger, leading to symptoms like emotional flashbacks, toxic shame, harsh inner critic attacks, and difficulty with boundaries. He introduces the 4F survival responses—fight, flight, freeze, and fawn—showing how they develop as protective adaptations to childhood trauma but can block healthy adult relationships. Healing, he says, begins with recognizing emotional flashbacks, shrinking the inner critic, and practicing self-compassion through “reparenting” the inner child. Walker emphasizes building healthy boundaries, grieving childhood losses, and replacing self-abandonment with self-protection. His approach blends psychoeducation, practical tools, and validation, empowering survivors to reclaim self-worth, safety, and connection. Ultimately, the book offers a hopeful roadmap for healing complex trauma—moving from a life shaped by survival to one grounded in presence, love, and resilience. Looking for affordable online counseling? My sponsor, BetterHelp, connects you to a licensed professional from the comfort of your own home. Try it now for 10% off your first month: https://betterhelp.com/therapyinanutshell Learn more in one of my in-depth mental health courses: https://courses.therapyinanutshell.com Support my mission on Patreon: https://www.patreon.com/therapyinanutshell Sign up for my newsletter: https://www.therapyinanutshell.com Check out my favorite self-help books: https://kit.co/TherapyinaNutshell/best-self-help-books  Therapy in a Nutshell and the information provided by Emma McAdam are solely intended for informational and entertainment purposes and are not a substitute for advice, diagnosis, or treatment regarding medical or mental health conditions. Although Emma McAdam is a licensed marriage and family therapist, the views expressed on this site or any related content should not be taken for medical or psychiatric advice. Always consult your physician before making any decisions related to your physical or mental health. In therapy I use a combination of Acceptance and Commitment Therapy, Systems Theory, positive psychology, and a bio-psycho-social approach to treating mental illness and other challenges we all face in life. The ideas from my videos are frequently adapted from multiple sources. Many of them come from Acceptance and Commitment Therapy, especially the work of Steven Hayes, Jason Luoma, and Russ Harris. The sections on stress and the mind-body connection derive from the work of Stephen Porges (the Polyvagal theory), Peter Levine (Somatic Experiencing) Francine Shapiro (EMDR), and Bessel Van Der Kolk. I also rely heavily on the work of the Arbinger Institute for my overall understanding of our ability to choose our life's direction. And deeper than all of that, the Gospel of Jesus Christ orients my personal worldview and sense of security, peace, hope, and love https://www.churchofjesuschrist.org/comeuntochrist/believe If you are in crisis, please contact the National Suicide Prevention Hotline at https://suicidepreventionlifeline.org or 1-800-273-TALK (8255) or your local emergency services. Copyright Therapy in a Nutshell, LLC

Feeling anxious, tense, or shut down for no reason?In this episode of The Men's Collective Podcast, therapist and Mind + Body coach Travis Goodman, LMFT breaks down Polyvagal Theory in simple, practical language so you can finally understand your stress responses — and stop fighting your own body.Developed by Dr. Stephen Porges, Polyvagal Theory explains how your nervous system constantly scans for cues of safety or threat and shifts between three primary states: Ventral Vagal: calm, connected, grounded Sympathetic: fight / flight / mobilized energy Dorsal Vagal: shutdown, numbness, disconnectionTravis explores how these automatic shifts shape your mood, focus, relationships, and resilience — and why men often mistake these states for weakness, anger, or burnout instead of recognizing them as survival responses.You'll learn: ✅ What Polyvagal Theory is — in real-world terms ✅ How to identify your current nervous-system state ✅ Why awareness is the first step toward regulation ✅ How to work with your body, not against it ✅ A simple reflection practice to regain calm & connectionThis episode is for men who want to feel more grounded, adaptable, and emotionally aware, and for anyone curious about the link between nervous system health and mental health.

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

In our last episode, we explored the why, that deep search for understanding that often begins our healing journey. Today, we take the next step. This episode of PTSD and Beyond® is about the Now What moment, that quiet and profound turning point when we begin to move from explaining the past to imagining what our life can look like now. We'll talk about recognizing readiness, reconnecting with values, and gently shifting from reflection into engagement with the present. You'll hear insights from trauma recovery research, neuroscience, and positive psychology, and be guided through reflective questions to help you begin building your “now.” This isn't about rushing or bypassing. It's about honoring the bridge between the past and the future, one small and intentional step at a time.

How to have healthy relationships after CPTSD or Childhood Trauma. Learn the skills to Regulate your Emotions, join the membership: https://courses.therapyinanutshell.com/membership You can learn how to build healthy relationships after childhood trauma or CPTSD. Today we talk with Anna Runkle, creator of Crappy Childhood Fairy about how to work through relationships when you desperately need people but you're tired of being hurt. Looking for affordable online counseling? My sponsor, BetterHelp, connects you to a licensed professional from the comfort of your own home. Try it now for 10% off your first month: https://betterhelp.com/therapyinanutshell Learn more in one of my in-depth mental health courses: https://courses.therapyinanutshell.com Support my mission on Patreon: https://www.patreon.com/therapyinanutshell Sign up for my newsletter: https://www.therapyinanutshell.com Check out my favorite self-help books: https://kit.co/TherapyinaNutshell/best-self-help-books  Therapy in a Nutshell and the information provided by Emma McAdam are solely intended for informational and entertainment purposes and are not a substitute for advice, diagnosis, or treatment regarding medical or mental health conditions. Although Emma McAdam is a licensed marriage and family therapist, the views expressed on this site or any related content should not be taken for medical or psychiatric advice. Always consult your physician before making any decisions related to your physical or mental health. In therapy I use a combination of Acceptance and Commitment Therapy, Systems Theory, positive psychology, and a bio-psycho-social approach to treating mental illness and other challenges we all face in life. The ideas from my videos are frequently adapted from multiple sources. Many of them come from Acceptance and Commitment Therapy, especially the work of Steven Hayes, Jason Luoma, and Russ Harris. The sections on stress and the mind-body connection derive from the work of Stephen Porges (the Polyvagal theory), Peter Levine (Somatic Experiencing) Francine Shapiro (EMDR), and Bessel Van Der Kolk. I also rely heavily on the work of the Arbinger Institute for my overall understanding of our ability to choose our life's direction. And deeper than all of that, the Gospel of Jesus Christ orients my personal worldview and sense of security, peace, hope, and love https://www.churchofjesuschrist.org/comeuntochrist/believe If you are in crisis, please contact the National Suicide Prevention Hotline at https://suicidepreventionlifeline.org or 1-800-273-TALK (8255) or your local emergency services. Copyright Therapy in a Nutshell, LLC

Let's dive into how to feel safe again after Childhood Trauma, aka CPTSD, Complex PTSD, using a somatic and polyvagal lens. Learn the skills to Regulate your Emotions, join the membership: https://courses.therapyinanutshell.com/membership Check out Dr. Schwartz' online course here- Strengthen Vagal Tone & Transform Trauma Through Somatic Practices & Spiritual Integration | Upcoming 6 month Immersion Course | Begins 11/11/25 : https://shiftnetwork.isrefer.com/go/rnshrEM/a27571/ Building Nervous system resilience- Free webinar: https://shiftnetwork.isrefer.com/go/nshrEM/a27571/ In this conversation, I talk with Dr. Arielle Schwartz about polyvagal theory and how it helps us understand trauma and rebuild a sense of safety. We dive into how the vagus nerve shapes our responses to safety and threat, and how complex PTSD from early developmental trauma impacts the nervous system. We also explore why social connection is a biological necessity and how co-regulation helps us heal. Looking for affordable online counseling? My sponsor, BetterHelp, connects you to a licensed professional from the comfort of your own home. Try it now for 10% off your first month: https://betterhelp.com/therapyinanutshell Learn more in one of my in-depth mental health courses: https://courses.therapyinanutshell.com Support my mission on Patreon: https://www.patreon.com/therapyinanutshell Sign up for my newsletter: https://www.therapyinanutshell.com Check out my favorite self-help books: https://kit.co/TherapyinaNutshell/best-self-help-books  Therapy in a Nutshell and the information provided by Emma McAdam are solely intended for informational and entertainment purposes and are not a substitute for advice, diagnosis, or treatment regarding medical or mental health conditions. Although Emma McAdam is a licensed marriage and family therapist, the views expressed on this site or any related content should not be taken for medical or psychiatric advice. Always consult your physician before making any decisions related to your physical or mental health. In therapy I use a combination of Acceptance and Commitment Therapy, Systems Theory, positive psychology, and a bio-psycho-social approach to treating mental illness and other challenges we all face in life. The ideas from my videos are frequently adapted from multiple sources. Many of them come from Acceptance and Commitment Therapy, especially the work of Steven Hayes, Jason Luoma, and Russ Harris. The sections on stress and the mind-body connection derive from the work of Stephen Porges (the Polyvagal theory), Peter Levine (Somatic Experiencing) Francine Shapiro (EMDR), and Bessel Van Der Kolk. I also rely heavily on the work of the Arbinger Institute for my overall understanding of our ability to choose our life's direction. And deeper than all of that, the Gospel of Jesus Christ orients my personal worldview and sense of security, peace, hope, and love https://www.churchofjesuschrist.org/comeuntochrist/believe If you are in crisis, please contact the National Suicide Prevention Hotline at https://suicidepreventionlifeline.org or 1-800-273-TALK (8255) or your local emergency services. Copyright Therapy in a Nutshell, LLC

Joining me is Dr. Stephen Porges, one of the most influential voices in modern neuroscience and the creator of Polyvagal Theory, the framework that has transformed how we understand safety, connection, and emotional regulation.   Together we explore:   - How Polyvagal Theory emerged and how it builds upon attachment theory to explain our biological need for safety and connection. - The science behind our “gut feelings,” and how the body reflexively detects safety and threat in our environment. - Why hypersensitivities can cause us to misread others' intentions and what this reveals about our own physiological state. - Why thinking in circular patterns rather than cause-and-effect can transform how we interpret behavior. - Why so many parenting strategies fall flat when a child's nervous system is in a defensive state, and practical ways to reshape these moments to be more effective. - The hopeful truth that the nervous system is flexible and how “retuning” it can repair patterns of stress and disconnection.   Dr. Porges's groundbreaking research offers a powerful new lens for understanding the human condition, revealing how our nervous system shapes behavior and influences the way we relate to our children, our partners, and ourselves. At its core, it's a reminder that beneath all our words and actions lies a shared biological need to feel safe, seen, and connected.     LEARN MORE ABOUT MY GUEST:

When we understand how trauma shows up in the body, armoring is an important aspect. It includes muscle tension, chronic pain, and constant hypervigilance. Learn the skills to regulate your Emotions, join the membership: https://courses.therapyinanutshell.com/membership FREE Grounding Skills course: https://courses.therapyinanutshell.com/grounding-skills-for-anxiety-stress-and-ptsd Resolving Armor with Gabriel Posner: https://www.youtube.com/watch?v=D1P82CQ0gxI&list=TLPQMDUwNTIwMjXkG4fwe3LOQA&index=3 McConkie Embodiment Meditation video: https://www.youtube.com/watch?v=KTgPsB2ukjc Armoring is the physical and emotional tension developed by trauma survivors as a protective mechanism. Drawing on insights from somatic therapist Wilhelm Reich and figures like ultra-athlete David Goggins and author Pete Walker, the video explains how chronic hypervigilance can lead to persistent tension, chronic pain, and emotional walls. It's a common problem for people with PTSD, CPTSD, and childhood trauma. Looking for affordable online counseling? My sponsor, BetterHelp, connects you to a licensed professional from the comfort of your own home. Try it now for 10% off your first month: https://betterhelp.com/therapyinanutshell Learn more in one of my in-depth mental health courses: https://courses.therapyinanutshell.com Support my mission on Patreon: https://www.patreon.com/therapyinanutshell Sign up for my newsletter: https://www.therapyinanutshell.com Check out my favorite self-help books: https://kit.co/TherapyinaNutshell/best-self-help-books  Therapy in a Nutshell and the information provided by Emma McAdam are solely intended for informational and entertainment purposes and are not a substitute for advice, diagnosis, or treatment regarding medical or mental health conditions. Although Emma McAdam is a licensed marriage and family therapist, the views expressed on this site or any related content should not be taken for medical or psychiatric advice. Always consult your physician before making any decisions related to your physical or mental health. In therapy I use a combination of Acceptance and Commitment Therapy, Systems Theory, positive psychology, and a bio-psycho-social approach to treating mental illness and other challenges we all face in life. The ideas from my videos are frequently adapted from multiple sources. Many of them come from Acceptance and Commitment Therapy, especially the work of Steven Hayes, Jason Luoma, and Russ Harris. The sections on stress and the mind-body connection derive from the work of Stephen Porges (the Polyvagal theory), Peter Levine (Somatic Experiencing) Francine Shapiro (EMDR), and Bessel Van Der Kolk. I also rely heavily on the work of the Arbinger Institute for my overall understanding of our ability to choose our life's direction. And deeper than all of that, the Gospel of Jesus Christ orients my personal worldview and sense of security, peace, hope, and love https://www.churchofjesuschrist.org/comeuntochrist/believe If you are in crisis, please contact the National Suicide Prevention Hotline at https://suicidepreventionlifeline.org or 1-800-273-TALK (8255) or your local emergency services. Copyright Therapy in a Nutshell, LLC

This episode started with a simple question I asked on social media: “What's a weird habit of yours that you wonder if it's tied to your ADHD/AuDHD?” Hundreds of responses came in. This is part 3 of this three part series. In this episode the themes explored are systems and rituals around time tricks, sorting, and hyperfocus. SHOW NOTES You Are A Lot Podcast On Patreon 7 Day Free Trial 30 FREE DAYS to BRAIN FM Wire Your Brain For Focus! Jen's Every 10 Day Newsletter: “This Is A Lot” Send an email to the podcast at alotadhdpod at gmail dot com 15% Off HUGIMALS weighted stuffed animals with code JENKIRKMAN You Are A Lot Podcast Website SOURCES USED: Visual Thinking by Temple Grandin 20% off Unmasking Autism by Devon Price 20% off Smart But Stuck by Dr. Thomas Brown 20% off Autism in Polyvagal Terms 20% off this book The ADHD Productivity Manual by Ari Tuckman 20% off this book Laziness Does Not Exist By Devon Price 20% off this book TLC Foundation For BFRB's Dr. Kieran Rose, autistic educator & advocate Stephen Porges, Polyvagal Theory  Dr. Aimee Daramus, Clinical psychologist/specialist in neurodivergent sensory issues   

Sacha Mardou wrote/drew an amazing book about healing from childhood trauma and her work in therapy, specifically IFS or Internal Family Systems Therapy. Sacha's website: https://ifscomics.com/ Learn the skills to Regulate your Emotions, join the membership: https://courses.therapyinanutshell.com/membership Sacha Mardou has a history of a dysfunctional family, childhood trauma and some painful experiences. And she wrote an incredible graphic novel- Past Tense- where she shared her experience going through therapy and healing childhood trauma with two therapists using various models, including Internal Family Systems, parts work, EMDR, and other trauma therapies. Looking for affordable online counseling? My sponsor, BetterHelp, connects you to a licensed professional from the comfort of your own home. Try it now for 10% off your first month: https://betterhelp.com/therapyinanutshell Learn more in one of my in-depth mental health courses: https://courses.therapyinanutshell.com Support my mission on Patreon: https://www.patreon.com/therapyinanutshell Sign up for my newsletter: https://www.therapyinanutshell.com Check out my favorite self-help books: https://kit.co/TherapyinaNutshell/best-self-help-books  Therapy in a Nutshell and the information provided by Emma McAdam are solely intended for informational and entertainment purposes and are not a substitute for advice, diagnosis, or treatment regarding medical or mental health conditions. Although Emma McAdam is a licensed marriage and family therapist, the views expressed on this site or any related content should not be taken for medical or psychiatric advice. Always consult your physician before making any decisions related to your physical or mental health. In therapy I use a combination of Acceptance and Commitment Therapy, Systems Theory, positive psychology, and a bio-psycho-social approach to treating mental illness and other challenges we all face in life. The ideas from my videos are frequently adapted from multiple sources. Many of them come from Acceptance and Commitment Therapy, especially the work of Steven Hayes, Jason Luoma, and Russ Harris. The sections on stress and the mind-body connection derive from the work of Stephen Porges (the Polyvagal theory), Peter Levine (Somatic Experiencing) Francine Shapiro (EMDR), and Bessel Van Der Kolk. I also rely heavily on the work of the Arbinger Institute for my overall understanding of our ability to choose our life's direction. And deeper than all of that, the Gospel of Jesus Christ orients my personal worldview and sense of security, peace, hope, and love https://www.churchofjesuschrist.org/comeuntochrist/believe If you are in crisis, please contact the National Suicide Prevention Hotline at https://suicidepreventionlifeline.org or 1-800-273-TALK (8255) or your local emergency services. Copyright Therapy in a Nutshell, LLC

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

This episode started with a simple question I asked on social media: “What's a weird habit of yours that you wonder if it's tied to your ADHD/AuDHD?” Hundreds of responses came in. This is part 2 of this three part series. In this episode the theme is the body-based side of ADHD and AuDHD—the textures we can't stand, the stims that keep us grounded, rituals around food, the need for symmetry, and all the little physical quirks that help us regulate. SHOW NOTES ‘This Is A Lot' Resources: You Are A Lot Podcast On Patreon 7 Day Free Trial You Are A Lot Podcast Website Jen's Every 10 Day Newsletter: “This Is A Lot” Call The “A Lot” Line at (347) 674-2201 Send an email to the podcast at alotadhdpod at gmail dot com More Neurodivergent Friendly Resources: 30 FREE DAYS to BRAIN FM Wire Your Brain For Focus! 15% Off HUGIMALS weighted stuffed animals with code JENKIRKMAN Jen's Book Recommendations With 20% Off Sources: Visual Thinking by Temple Grandin 20% off Unmasking Autism by Devon Price 20% off Smart But Stuck by Dr. Thomas Brown 20% off Autism in Polyvagal Terms 20% off this book The ADHD Productivity Manual by Ari Tuckman 20% off this book Laziness Does Not Exist By Devon Price 20% off this book TLC Foundation For BFRB's Dr. Kieran Rose, autistic educator & advocate Stephen Porges, Polyvagal Theory  Dr. Aimee Daramus, Clinical psychologist/specialist in neurodivergent sensory issues 

Discover how stress hijacks your intuition - and the simple somatic resets that put you back in charge. Even the most capable leaders slip into stress responses without realizing it. In this solo episode, I translate nervous system theory into daily-life signals you can actually spot—and shift. We walk through fight, flight, freeze, and fawn, how each one blocks intuition, and simple somatic resets to bring your vagus nerve back online so decision-making, creativity, and presence feel clear again. You'll hear about The “window of tolerance” and why stress isn't the enemy—unprocessed stress is. Everyday tells of each state: over-explaining (fight), busy-work + doom-scrolling (flight), fog + paralysis (freeze), people-pleasing and price-dropping (fawn). Fast nervous-system resets you can do anywhere (no equipment required). Resources mentioned Free Energy Audit (track what fuels vs. drains): brendawinkle.com/audit Free breathwork + futurescaping meditation: https://www.brendawinkle.com/feelbetter 60-second Listener Survey to help shape what's next: Linked here If this episode served you: Leave a quick rating and 1–2 sentence review on Apple Podcasts—it truly helps heart-led leaders find this show and share it with three people you care about. Disclaimer: This episode shares nervous system education and somatic practices. It is not medical advice. Keywords: Brenda Winkle, Your Yes Filled Life, leadership guide, psychic medium, somatic coach, nervous system, stress responses, fight, flight, freeze, fawn, window of tolerance, vagus nerve, intuition, creativity, decision-making, nervous system regulation, effective leadership, personal well-being, Polyvagal Theory, Stephen Porges, The Body Keeps the Score, Bessel van der Kolk, stress management, emotional awareness, micromanaging, procrastination, avoidance behaviors, self-compassion, grounding techniques, mindfulness, breathwork, energy regulation, survival mode, chronic stress, people-pleasing, intuition block, authentic self, stress patterns, self-awareness, compassionate leadership, resilience, heart-led leadership, empowered decisions, clarity, freedom, stress hormones, cortisol, adrenaline, serotonin, dopamine, prefrontal cortex, emotional numbness, stress signals, healing, momentum, perfectionism, boundaries, cultural conditioning, overwork, burnout.

Together we're going to do a Meditation for Emotions with Mindfulness Instructor Thomas McConkie. We're going to talk about how to work with the embodiment of emotions and how to create space for all our feelings, even the ones that are painful or frightening. You can learn more about Thomas' classes and workshops here: https://lowerlightswisdom.org/ Learn the skills to Regulate your Emotions, join the membership: https://courses.therapyinanutshell.com/membership This exercise we're about to do together is, in my opinion, life changing. It will fundamentally change how you interact with painful thoughts and emotions. You'll practice creating space for them so that you can be less reactive and more intentional in your actions. It's a powerful, transformative exercise. And, at the same time, it's not difficult to practice. It's a simple skill, and I've invited mindfulness expert Thomas McConkie to join us to teach it. As this exercise is designed to work with disturbances, or uncomfortable emotions, it's going to be a little uncomfortable. But if you find yourself getting overwhelmed, feel free to take a break, do something comforting, and then come back to this exercise when you have more resources. We're going to do a little introduction. Then we'll do the exercise, which is about 12 minutes, then I'm going to debrief my experience with Thomas, because each time I do this exercise, something inside of me changes, but the first couple times it was pretty mind-blowing for me. Looking for affordable online counseling? My sponsor, BetterHelp, connects you to a licensed professional from the comfort of your own home. Try it now for 10% off your first month: https://betterhelp.com/therapyinanutshell Learn more in one of my in-depth mental health courses: https://courses.therapyinanutshell.com Support my mission on Patreon: https://www.patreon.com/therapyinanutshell Sign up for my newsletter: https://www.therapyinanutshell.com Check out my favorite self-help books: https://kit.co/TherapyinaNutshell/best-self-help-books  Therapy in a Nutshell and the information provided by Emma McAdam are solely intended for informational and entertainment purposes and are not a substitute for advice, diagnosis, or treatment regarding medical or mental health conditions. Although Emma McAdam is a licensed marriage and family therapist, the views expressed on this site or any related content should not be taken for medical or psychiatric advice. Always consult your physician before making any decisions related to your physical or mental health. In therapy I use a combination of Acceptance and Commitment Therapy, Systems Theory, positive psychology, and a bio-psycho-social approach to treating mental illness and other challenges we all face in life. The ideas from my videos are frequently adapted from multiple sources. Many of them come from Acceptance and Commitment Therapy, especially the work of Steven Hayes, Jason Luoma, and Russ Harris. The sections on stress and the mind-body connection derive from the work of Stephen Porges (the Polyvagal theory), Peter Levine (Somatic Experiencing) Francine Shapiro (EMDR), and Bessel Van Der Kolk. I also rely heavily on the work of the Arbinger Institute for my overall understanding of our ability to choose our life's direction. And deeper than all of that, the Gospel of Jesus Christ orients my personal worldview and sense of security, peace, hope, and love https://www.churchofjesuschrist.org/comeuntochrist/believe If you are in crisis, please contact the National Suicide Prevention Hotline at https://suicidepreventionlifeline.org or 1-800-273-TALK (8255) or your local emergency services. Copyright Therapy in a Nutshell, LLC

Learn daily habits for trauma and anxiety self-regulation, focusing on nervous system regulation and dysregulation to manage stress and PTSD. Free Grounding Skills for Anxiety or PTSD course: https://courses.therapyinanutshell.com/grounding-skills-for-anxiety-stress-and-ptsd Learn the skills to Regulate your Emotions, join the membership: https://courses.therapyinanutshell.com/membership Safe Place visualization: https://www.youtube.com/watch?v=Isw37iCwMCg&t=6s Progressive Muscle Relaxation: https://www.youtube.com/watch?v=SNqYG95j_UQ Living with Trauma or PTSD can feel like your nervous system is constantly on high alert—like an overly sensitive car alarm that goes off at the slightest trigger. This state of nervous system dysregulation can leave you tense, hypervigilant, anxious, angry, or completely burnt out. But the good news is that you can retrain your body toward balance and calm through simple, consistent practices. In this video, you'll learn 9 science-based daily habits for trauma and daily habits for anxiety that promote nervous system regulation. These micro habits include setting clear intentions, slowing down instead of rushing, creating a calm morning routine, scheduling true rest, checking in with your body, restoring a sense of safety, and developing skills to bounce back after triggers. You'll also learn how to expand your window of tolerance with movement and end your day with soothing wind-down rituals. Healing your nervous system doesn't mean you'll never feel stress again—it means you'll feel safer, calmer, and more confident in your ability to recover quickly. With small daily changes, you can reduce anxiety, improve resilience, and support lasting recovery from trauma. Looking for affordable online counseling? My sponsor, BetterHelp, connects you to a licensed professional from the comfort of your own home. Try it now for 10% off your first month: https://betterhelp.com/therapyinanutshell Learn more in one of my in-depth mental health courses: https://courses.therapyinanutshell.com Support my mission on Patreon: https://www.patreon.com/therapyinanutshell Sign up for my newsletter: https://www.therapyinanutshell.com Check out my favorite self-help books: https://kit.co/TherapyinaNutshell/best-self-help-books  Therapy in a Nutshell and the information provided by Emma McAdam are solely intended for informational and entertainment purposes and are not a substitute for advice, diagnosis, or treatment regarding medical or mental health conditions. Although Emma McAdam is a licensed marriage and family therapist, the views expressed on this site or any related content should not be taken for medical or psychiatric advice. Always consult your physician before making any decisions related to your physical or mental health. In therapy I use a combination of Acceptance and Commitment Therapy, Systems Theory, positive psychology, and a bio-psycho-social approach to treating mental illness and other challenges we all face in life. The ideas from my videos are frequently adapted from multiple sources. Many of them come from Acceptance and Commitment Therapy, especially the work of Steven Hayes, Jason Luoma, and Russ Harris. The sections on stress and the mind-body connection derive from the work of Stephen Porges (the Polyvagal theory), Peter Levine (Somatic Experiencing) Francine Shapiro (EMDR), and Bessel Van Der Kolk. I also rely heavily on the work of the Arbinger Institute for my overall understanding of our ability to choose our life's direction. And deeper than all of that, the Gospel of Jesus Christ orients my personal worldview and sense of security, peace, hope, and love https://www.churchofjesuschrist.org/comeuntochrist/believe If you are in crisis, please contact the National Suicide Prevention Hotline at https://suicidepreventionlifeline.org or 1-800-273-TALK (8255) or your local emergency services. Copyright Therapy in a Nutshell, LLC

I'm thrilled to share this conversation with Dr. Stephen Porges and Karen Onderko about the Safe and Sound Protocol (SSP), a therapeutic approach grounded in Stephen's groundbreaking polyvagal theory. Stephen, a Distinguished University Scientist and originator of the polyvagal theory, has spent decades helping us understand how our nervous system shapes behavior, connection, and healing. Karen, who was instrumental in bringing SSP from the lab into clinical practice, has been a tireless advocate for expanding access to polyvagal-informed care around the world. In this episode, we dive into the origins of SSP, the science behind it, and what makes it such a powerful tool for supporting emotional regulation—especially for people navigating trauma and neurodivergence. Stephen and Karen share stories from real-life applications of the protocol, explain how co-regulation plays a central role, and highlight the many ways SSP can foster connection and resilience. Whether you're new to polyvagal theory or already familiar, this is a hopeful and inspiring conversation about what's possible when we work with the nervous system to support healing. About Dr. Stephen W. Porges Dr. Stephen W. Porges is the originator of the Polyvagal Theory, a theory that emphasizes the importance of physiological state in the expression of behavioral, mental, and health problems. He is the creator of a music-based intervention, the Safe and Sound Protocol ™. In collaboration with Anthony Gorry, he co-created a Sonocea® Enhanced acoustic technology, engineered to support homeostatic functions and embedded in the Rest and Restore Protocol™. With Karen Onderko, Deb Dana, and Randall Redfield, he is a cofounder of the Polyvagal Institute. He has authored several books, including the Polyvagal Perspectives: Interventions, Practices, and Strategies (2024). He has coauthored Safe and Sound: A Polyvagal Approach for Connection, Change, and Healing (2025) with Karen Onderko. About Karen Onderko Karen Onderko is a passionate advocate for advancing the understanding and application of polyvagal principles to improve care, connection, and acceptance among people. She played an important role in bringing SSP from the laboratory to the clinical world, conducting the initial testing, developing the training, and supporting the SSP provider community.  Together with Dr. Porges, she has written a book about SSP titled Safe and Sound: A Polyvagal Approach to Connection, Change and Healing. Regularly witnessing the transformative power of a polyvagal-informed approach, she is eager to support the promotion of education and access to PVT for people in diverse communities throughout the world. Karen is a founding board member of the Polyvagal Institute.​ Things you'll learn from this episode  How the Safe and Sound Protocol (SSP) draws on polyvagal theory to support nervous system regulation Why melodic voices and filtered music can help calm the body and mind How SSP offers a non-invasive, evidence-based option for individuals dealing with trauma and anxiety Why co-regulation is a key part of making SSP therapy effective How real-life case studies show powerful transformations when SSP is used, often alongside other therapies Why the ultimate goal of SSP is creating greater flexibility in the nervous system's response to stress Resources mentioned Dr. Stephen Porges' website Polyvagal Institute Karen Onderko (at PVI) Safe and Sound: A Polyvagal Approach for Connection, Change, and Healing by Stephen Porges, PhD and Karen Onderko Polyvagal Theory: Current Status, Clinical Applications, and Future Directions Randall Redfield (at PVI) Doreen Hunt (at Unyte) Safe and Sound Protocol (at Unyte) Learn more about your ad choices. Visit podcastchoices.com/adchoices

Toxic stress isn't just having too much to do—it's getting stuck in the Freeze Response, and this can fuel depression. When overwhelmed by stress, trauma, or global problems, our brain may default to the freeze response—shutting down, avoiding, or numbing out. While this can feel comforting short-term, over time it dysregulates the nervous system, increases cortisol, and fuels anxiety and depression. Stress is meant to mobilize us to act; suppressing that drive makes it toxic. Small, purposeful actions restore flow—re-engaging the prefrontal cortex, calming the limbic system, and activating the ventral vagus nerve. This is where service for mental health shines: helping others boosts dopamine, oxytocin, and resilience, breaking the freeze cycle. Acts of kindness, whether raking a neighbor's yard, volunteering, or donating, create the “helper's high” and increase well-being. Service brings purpose, which turns discomfort into joy. Even brief, local, face-to-face kindness reduces loneliness and strengthens connection. You don't have to solve everything—consistent small actions aligned with your values can transform toxic stress into healthy engagement, proving that even little ripples can change the world. Learn the skills to regulate your Emotions, join the membership: https://courses.therapyinanutshell.com/membership. Donate at https://teamwater.org/ Looking for affordable online counseling? My sponsor, BetterHelp, connects you to a licensed professional from the comfort of your own home. Try it now for 10% off your first month: https://betterhelp.com/therapyinanutshell Learn more in one of my in-depth mental health courses: https://courses.therapyinanutshell.com Support my mission on Patreon: https://www.patreon.com/therapyinanutshell Sign up for my newsletter: https://www.therapyinanutshell.com Check out my favorite self-help books: https://kit.co/TherapyinaNutshell/best-self-help-books  Therapy in a Nutshell and the information provided by Emma McAdam are solely intended for informational and entertainment purposes and are not a substitute for advice, diagnosis, or treatment regarding medical or mental health conditions. Although Emma McAdam is a licensed marriage and family therapist, the views expressed on this site or any related content should not be taken for medical or psychiatric advice. Always consult your physician before making any decisions related to your physical or mental health. In therapy I use a combination of Acceptance and Commitment Therapy, Systems Theory, positive psychology, and a bio-psycho-social approach to treating mental illness and other challenges we all face in life. The ideas from my videos are frequently adapted from multiple sources. Many of them come from Acceptance and Commitment Therapy, especially the work of Steven Hayes, Jason Luoma, and Russ Harris. The sections on stress and the mind-body connection derive from the work of Stephen Porges (the Polyvagal theory), Peter Levine (Somatic Experiencing) Francine Shapiro (EMDR), and Bessel Van Der Kolk. I also rely heavily on the work of the Arbinger Institute for my overall understanding of our ability to choose our life's direction. And deeper than all of that, the Gospel of Jesus Christ orients my personal worldview and sense of security, peace, hope, and love https://www.churchofjesuschrist.org/comeuntochrist/believe If you are in crisis, please contact the National Suicide Prevention Hotline at https://suicidepreventionlifeline.org or 1-800-273-TALK (8255) or your local emergency services. Copyright Therapy in a Nutshell, LLC

Learn to manage emotional flashbacks, a key symptom of PTSD and Complex PTSD CPTSD, or Childhood Trauma with these tools from Pete Walker. Learn the skills to Regulate your Emotions, join the membership: https://courses.therapyinanutshell.com/membership Check out the FREE Grounding Skills course here: https://courses.therapyinanutshell.com/grounding-skills-for-anxiety-stress-and-ptsd https://www.pete-walker.com/pdf/13strategies_flashbacks_management.pdf Childhood trauma can trigger a different type of flashbacks from other types of trauma. Emotional flashbacks are intense waves of fear, shame, or hopelessness that can overwhelm you without warning. Unlike typical PTSD flashbacks, they're not visual memories—they're emotional states triggered by past trauma. In this video, we explore 13 powerful tools from Pete Walker to help you manage emotional flashbacks, calm your nervous system, and reconnect with the present moment. Learn how to ground yourself, speak kindly to your inner child, and build resilience. Healing from CPTSD is possible—one compassionate step at a time. Looking for affordable online counseling? My sponsor, BetterHelp, connects you to a licensed professional from the comfort of your own home. Try it now for 10% off your first month: https://betterhelp.com/therapyinanutshell Learn more in one of my in-depth mental health courses: https://courses.therapyinanutshell.com Support my mission on Patreon: https://www.patreon.com/therapyinanutshell Sign up for my newsletter: https://www.therapyinanutshell.com Check out my favorite self-help books: https://kit.co/TherapyinaNutshell/best-self-help-books  Therapy in a Nutshell and the information provided by Emma McAdam are solely intended for informational and entertainment purposes and are not a substitute for advice, diagnosis, or treatment regarding medical or mental health conditions. Although Emma McAdam is a licensed marriage and family therapist, the views expressed on this site or any related content should not be taken for medical or psychiatric advice. Always consult your physician before making any decisions related to your physical or mental health. In therapy I use a combination of Acceptance and Commitment Therapy, Systems Theory, positive psychology, and a bio-psycho-social approach to treating mental illness and other challenges we all face in life. The ideas from my videos are frequently adapted from multiple sources. Many of them come from Acceptance and Commitment Therapy, especially the work of Steven Hayes, Jason Luoma, and Russ Harris. The sections on stress and the mind-body connection derive from the work of Stephen Porges (the Polyvagal theory), Peter Levine (Somatic Experiencing) Francine Shapiro (EMDR), and Bessel Van Der Kolk. I also rely heavily on the work of the Arbinger Institute for my overall understanding of our ability to choose our life's direction. And deeper than all of that, the Gospel of Jesus Christ orients my personal worldview and sense of security, peace, hope, and love https://www.churchofjesuschrist.org/comeuntochrist/believe If you are in crisis, please contact the National Suicide Prevention Hotline at https://suicidepreventionlifeline.org or 1-800-273-TALK (8255) or your local emergency services. Copyright Therapy in a Nutshell, LLC