Therapy in a Nutshell

Stop worrying at night and fall asleep faster. Learn scheduled worry, thought parking, and simple tools to train your brain to think by day and rest at night.

Learn the skills to regulate your Emotions, join the membership: https://courses.therapyinanutshell.com/membership

If your brain suddenly decides bedtime is the perfect time to review every problem in your life, this episode is for you.

 I’ll teach you how to break that cycle by training your brain when to think, problem-solve, and worry—and when to rest.

You’ll learn how to...

Nervous system regulation has gotten oversimplified. Let’s clear up 3 big misconceptions about trauma, dysregulation, Polyvagal Theory, and healing.

Learn the skills to regulate your Emotions, join the membership: https://courses.therapyinanutshell.com/membership

Download of Figma chart: https://courses.therapyinanutshell.com/misconceptions-about-nervous-system-dysregulation-figma-download

Is your nervous system really “dysregulated”? Is the goal of nervous system regulation to feel calm all the time? And does past trauma permanently change or damage your nervous system?

Nervous system dysregulation has become a huge mental health buzzword—and along with some genuinely helpful ideas, there are plen...

If gentle parenting isn’t working for you, or you want to learn how to create healthy discipline for your kids, learn how to get your kid to listen to you with Dr. Kat Green.

Sign up for my free Panic Attacks course https://courses.therapyinanutshell.com/ending-panic-attacks-and-anxiety-attacks

In this episode, child psychologist Dr. Kat Green shares evidence-based strategies for how parents can effectively get their kids to listen, especially children with challenging temperaments. We explore practical techniques to improve communication, reduce power struggles, and build stronger parent-child relationships. Dr. Green also explores effective parenting st...

Does an unanswered text or a small criticism send you into a spiral of “Nobody likes me” or “What’s wrong with me?” Rejection sensitivity can make real—or perceived—rejection feel intensely painful.

Sign up for my free Panic Attacks course https://courses.therapyinanutshell.com/ending-panic-attacks-and-anxiety-attacks

In this conversation, I’m joined by psychologist Dr. Sharon Saline to explore rejection sensitive dysphoria (RSD), social anxiety, and ADHD. We share personal experiences with friendship breakups, big emotions, and overthinking—and discuss practical ways to respond when rejection feels overwhelming.

You’ll learn how to:

Trauma and hypervigilance keeping you from falling asleep? Learn why your mind won’t stop worrying—and simple ways to make it finally rest.

Learn the skills to regulate your Emotions, join the membership:

https://courses.therapyinanutshell.com/membership

If your brain won’t shut off at night, you’re not alone—and you’re not broken. Trauma and hypervigilance can keep your mind stuck in “high alert,” making sleep feel impossible. Instead of winding down, your brain starts scanning for danger, replaying conversations, and worrying about everything from your kids to the future.

I...

If you want to learn how to regulate your emotions, you have to learn the crucial emotional regulation skill of acceptance.

Learn the skills to regulate your Emotions, join the membership: https://courses.therapyinanutshell.com/membership

Free Course: Grounding Skills for Stress, Anxiety and PTSD: https://courses.therapyinanutshell.com/grounding-skills-for-anxiety-stress-and-ptsd

Sometimes when I’m feeling a little cold, or hurt, or stuck, or frozen, or just like I’d like to have a little more love and light and energy in my life- I like to do this gentle little 9-minute meditation called Heal...

Depression, trauma and negative self-talk can leave you feeling worthless or struggling with low self-esteem. But you don’t have to feel depressed forever.  Learn how to deal with feeling worthless with 6 practical things you can do to improve your self esteem.

Check out the Membership https://courses.therapyinanutshell.com/membership

Free Safety Plan Worksheet https://courses.therapyinanutshell.com/safety-plan

In this video, we’re tackling the painful experience of low self-esteem, depression, and feeling like you’re “no good.” That heavy, shut-down state doesn’t just live in your thoughts—it affects your whole body...

Performance anxiety? Learn how to overcome stage fright and anxiety with 7 practical strategies to stay calm, focused, and confident.

Sign up for my free Panic Attacks course https://courses.therapyinanutshell.com/ending-panic-attacks-and-anxiety-attacks

Whether it’s public speaking, sports, music, or presentations—performance anxiety can make your heart race, your mind go blank, and your body feel completely out of control.

In this episode, I share how I managed my own stage fright while giving a keynote speech—and the 7 practical, research-backed strategies that helped me move through anxiety and perform anyway.

Lookin...

Hormones have a drastic impact on women with ADHD.  Learn how estrogen and your cycle impact focus, mood, and why symptoms suddenly get worse.

Learn the skills to regulate your Emotions, join the membership: https://courses.therapyinanutshell.com/membership

Why do ADHD symptoms in women seem to change throughout the month—or suddenly get worse in your 30s and 40s?

In this episode, we break down the powerful connection between women, ADHD, and hormones—and why this piece of the puzzle has been overlooked for so long.

You’ll learn how estroge...

This CBT tool helps you stop overgeneralization, regulate emotions, and break negative thinking patterns with simple, practical tools.

Check out our FREE How to Stop Panic and Anxiety Attacks course:

https://courses.therapyinanutshell.com/ending-panic-attacks-and-anxiety-attacks

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

FREE Mental Health Resources: https://courses...

Feeling overwhelmed and stuck? Learn how ADHD affects motivation—and 5 simple ways to get moving again when you feel overwhelmed and can’t get started.

Learn the skills to regulate your Emotions, join the membership: https://courses.therapyinanutshell.com/membership

Free Course: Grounding Skills for Stress, Anxiety and PTSD: https://courses.therapyinanutshell.com/grounding-skills-for-anxiety-stress-and-ptsd

Do you ever feel so overwhelmed that you just… shut down? You want to be motivated, but instead you’re stuck, frozen, and frustrated with yourself. If you have ADHD—or you’re just overwhelmed by life—this can feel like a da...

You can learn how to regulate your emotions by practicing these four skills.

People who regulate emotions well don’t avoid feelings—they build habits that help them pause, process, and respond with intention. In this video, I’ll teach you 4 essential emotional regulation habits that emotionally stable people practice every day. You’ll learn how to stop reacting impulsively, challenge unhelpful thoughts, process emotions in a healthy way, and build emotional resilience over time. These are practical, research-backed mental health skills you can start using immediately for anxiety, stress, anger, overwhelm, and emotional reactivity.

Learn th...

Feeling overwhelmed or stuck in an emotional crisis? Learn 3 simple, practical tools to handle overwhelm, regain control, and move forward with confidence.

Sign up for my free Panic Attacks course https://courses.therapyinanutshell.com/ending-panic-attacks-and-anxiety-attacks

What do you do when you feel completely overwhelmed—like life is piling on faster than you can handle it? Whether you're facing daily overwhelm or a full emotional crisis, this episode will walk you through practical, research-backed tools to help you regain control and move forward.

In this Therapy in a Nutshell-style episode, we break down what to...

Trauma is stored in our body and our nervous system more than just in our minds. In this interview we discuss the biology of trauma and PTSD.

Learn the skills to Regulate your Emotions, join the membership: https://courses.therapyinanutshell.com/membership

In this conversation, Dr. Aimie discusses the biology of trauma, emphasizing the physiological responses that occur in the body during traumatic experiences. She explains the differences between stress and trauma, the role of the nervous system, and how chronic trauma can lead to various health issues. The discussion also covers practical steps for...

Depression and anxiety can come from physical problems like thyroid, hormones, sleep, or nutrient deficiencies—learn the top medical causes to check for in this episode.  

Check out my membership here: https://courses.therapyinanutshell.com/membership

Here's Tracey's SHINE journal: https://mentalwellnessspace.store/products/transformation-journal-volume-1

You can find Tracey’s journal here: https://mentalwellnessspace.store/products/transformation-journal-volume-1?srsltid=AfmBOoqyGDJRZpv9YxTWqwzn2bgW3WVsTYQrxQOGwHXP6U1J8tJArd8o

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 yo...

Deep breathing can worsen anxiety and trigger hyperventilation or panic attacks—learn why slow breathing with a longer exhale works better.

Check out our FREE Grounding Skills course: https://courses.therapyinanutshell.com/grounding-skills-for-anxiety-stress-and-ptsd

Check out our FREE How to Stop Panic and Anxiety Attacks course:

https://courses.therapyinanutshell.com/ending-panic-attacks-and-anxiety-attacks

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 fo...

This week we’re sharing a special episode from our friends at How To!, the 2026 Ambie Award-nominated “Best Personal Growth Podcast” that’s back with a new host and new topics to fuel your curiosity. 

Each week on How To!, award-winning journalist Mike Pesca tackles a listener’s question – on topics ranging from travel and finance to health and relationships – with help from world-class experts who actually know what they're talking about. Think of it as eavesdropping on someone else's therapy session, without the co-pay or awkward silence. 

And today, we’re sharing their recent episode “How To Tak...

Micro-habits to activate your nervous system and move out of dorsal vagal shutdown. Trauma-informed tools to reduce depression and climb the polyvagal ladder.

Learn the skills to Regulate your Emotions, including "Change your Brain" join the membership: https://courses.therapyinanutshell.com/membership

If you’re feeling shut down, stuck in depression, or trapped in a trauma freeze response — this episode is for you.

In this Therapy in a Nutshell episode, Emma McAdam, LMFT, teaches 9 tiny “micro-habits” you can use to activate your nervous system, move out of dorsal vagal shutdown, and climb the polyvaga...

This conversation with Ashley McGirt-Adair explores the profound impact of racism and racial trauma on mental health, physical health, and overall well-being. We discuss systemic issues, personal stories, and actionable steps for healing and advocacy.

Sign up for my free Grounding Skills course https://courses.therapyinanutshell.com/grounding-skills-for-anxiety-stress-and-ptsd

You can find more information about my guest on this episode at:  https://www.ashleymcgirt.com

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: h...

Learn 4 skills to stop overthinking, rumination, worrying and over-analyzing.

Overthinking can make you super anxious, but there are practical ways to stop it.

Here is a link to my "How to Process Your Emotions" course: 

https://courses.therapyinanutshell.com/emotion-processing

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 mont...

If you have chronic pain including back pain you can benefit from this somatic tracking exercise from Alan Gordon’s Pain Reprocessing Therapy Pain Psychology Center: https://painpsychologycenter.com/

The Way Out of Chronic Pain, by Alan Gordon: https://a.co/d/6suF8CC

Learn the skills to Regulate your Emotions, join the membership: https://courses.therapyinanutshell.com/membership

⚠️ Important note: This exercise is intended for people whose pain has been medically evaluated and is not caused by active injury, infection, fracture, or disease. Pain Reprocessing Therapy does not replace medical care.

Chro...

If you’ve ever wondered whether your attachment style is fixed, good news: it’s not. In this conversation with therapist and author Jessica Baum, LMHC (Anxiously Attached; SAFE), we unpack practical, step-by-step ways to heal attachment wounds, shift anxious attachment and avoidant patterns, and build secure attachment—in real relationships, not just in your head.

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...

Burnout isn’t caused by doing too much—it’s caused by using stress as your limit. Learn 3 slow productivity shifts to work less and feel better.

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

Therapy in a Nuts...

Social Anxiety Explained with Dr. Deborah Dobson: Why Social Anxiety Feels So Intense and the Skills That Actually Help

Learn the skills to Regulate your Emotions, join the membership: https://courses.therapyinanutshell.com/membership

In this conversation, Emma McAdam and Deb Dobson explore the complexities of social anxiety, its prevalence, and the impact of avoidance on mental health. They discuss common cognitive distortions associated with social anxiety, the importance of self-compassion, and practical strategies for managing anxiety in social situations. Deb emphasizes the value of small, consistent exposure to challenging situations and the need to...

It can be hard to figure out how to change your life, stop impulsive behaviors and regulate your emotions. In this video I’ll teach you a system to do it effectively.

Learn the skills to Regulate your Emotions, join the membership: https://courses.therapyinanutshell.com/membership

Why can’t you just stop being impulsive or reactive— even when you really want to? Because impulsivity isn’t a willpower problem. It’s a nervous system reflex. In this video, you’ll learn why your emotional brain hijacks your decisions (and why “just try harder” never works), plus a p...

Using this short meditation, visualize a healing beam of light helping you overcome hurt, giving you energy, and helping you heal.

Sign up for my free Panic Attacks course https://courses.therapyinanutshell.com/ending-panic-attacks-and-anxiety-attacks

Sometimes when I’m feeling a little cold, or hurt, or stuck, or frozen, or just like I’d like to have a little more love and light and energy in my life- I like to do this gentle little 9-minute meditation called Healing Beam of Light, and it’s perfect for healing and energizing at the start of the day. So, le...

Depression and anxiety can come from physical problems like thyroid, hormones, sleep, or nutrient deficiencies—learn the top medical causes to check

Learn the skills to Regulate your Emotions, join the membership: https://courses.therapyinanutshell.com/membership

How to Sleep Better Playlist: https://www.youtube.com/playlist?list=PLiUrrIiqidTWdplSnedICFAMlMN-8ikae

If you’re struggling with depression or anxiety, it might not be “just in your head.” Many medical conditions can mimic or trigger mood symptoms—things like thyroid imbalances, hormone changes, nutrient deficiencies, sleep disorders, chronic illness, inflammation, or even side effects from common med...

Learn how to get the most out of therapy, how to choose the right therapist and how to know if therapy is right for you.

Learn the skills to Regulate your Emotions, join the membership: https://courses.therapyinanutshell.com/membership

In this conversation, Emma McAdam and Barry Fell discuss how to maximize the benefits of therapy. They share practical tips, including the importance of setting clear goals, the therapeutic relationship, and the balance between insight and action. They emphasize the need for clients to be proactive, such as bringing a journal to sessions, and the...

Alan Gordon is the author of the Way Out, he developed and tested Pain Reprocessing Therapy as an evidence based treatment for Chronic Pain

Learn the skills to Regulate your Emotions, join the membership: https://courses.therapyinanutshell.com/membership

In this engaging conversation, Alan and I delve into the concept of neuroplastic pain, exploring how the brain can misinterpret safe signals from the body as dangerous, leading to chronic pain. One speaker shares their personal journey with chronic pain, highlighting the confusion and frustration that arises from conflicting medical opinions and the realization that many...

Back pain and other chronic pain can be managed with pain reprocessing therapy. Alan Gordon’s book The Way Out can teach you how to retrain your brain to manage chronic pain

The Pain Psychology Center: https://painpsychologycenter.com/ The Way Out book: https://a.co/d/053sW1L0

Chronic Pain Playlist: https://www.youtube.com/playlist?list=PLiUrrIiqidTXq4l8CetR1bQqoQfONrh4c

Somatic Tracking Exercise: https://youtu.be/HeNRMr8uJbI

Learn the skills to Regulate your Emotions, join the membership: https://courses.therapyinanutshell.com/membership

Chronic pain isn't "ju...

Internal family systems Founder Richard Schwartz does an IFS therapy session with Emma McAdam, we work with her inner critic and Self in IFS

Sign up for my free Panic Attacks course https://courses.therapyinanutshell.com/ending-panic-attacks-and-anxiety-attacks

In this conversation, Emma McAdam interviews Dick Schwartz, the creator of Internal Family Systems (IFS), a therapeutic approach that emphasizes understanding the mind as composed of multiple parts. Schwartz explains how these parts can be influenced by trauma and how IFS helps individuals connect with their true Self to facilitate healing. The discussion covers the roles of different...

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 prison...

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

Sign up for my free Panic Attacks course: https://courses.therapyinanutshell.com/ending-panic-attacks-and-anxiety-attacks

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 messen...

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.

Learn the skills to regulate your Emotions, join the membership: https://courses.therapyinanutshell.com/membership

Up to 70% of people with ADHD struggle with emotional regulation, and there are real neurological r...

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...

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 do...

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...

Stop relying on goals that fail. Learn how tiny habits, systems, and 1% improvements create real, lasting change for mental health, motivation, and daily life.

Sign up for my free Panic Attacks course https://courses.therapyinanutshell.com/ending-panic-attacks-and-anxiety-attacks

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...

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 spo...

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 yo...