Podcasts · Health & Fitness · Education

Therapy in a Nutshell

Therapy in a Nutshell -Emma McAdam

300 episodes

I’m Emma McAdam, a Licensed Marriage and Family Therapist and my mission is to make mental health resources more easy to access. I take therapy skills and psychological research and condense them down into bite-sized nuggets of help. I’m here to spread the message that while mental illness is real, it’s common, it’s debilitating, it’s also treatable. There are dozens of research-backed approaches to treating depression, anxiety, and other mental illness. Change, growth, and healing are possible. Please keep courage! Try one little thing every day to improve your life and health and things can get so much better! Therapy in a Nutshell, and the information provided by Emma McAdam, is solely intended for informational and entertainment purposes and is 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. Therapy in a Nutshell and it’s logo are Registered Trademarks of Therapy in a Nutshell, LLC

Episodes page 1 of 6

  1. How to Get Your Kid to Listen to You Evidence Based Parenting with Dr. Kat Green

    · 1 h 13 min · Episode 265

    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…

  2. 7 Real-Life Strategies for RSD with ADHD expert Dr. Sharon Saline

    · 28 min · Episode 264

    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…

  3. Hypervigilance and Trauma- How to Get Your Brain to Shut Off

    · 17 min · Episode 263

    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:…

  4. Emotional Regulation - How to Actually Sit with Your Feelings

    · 10 min · Episode 252

    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:…

  5. When You Feel Worthless

    · 17 min · Episode 259

    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…

  6. How I Dealt with Performance Anxiety (as an Anxiety Expert)

    · 16 min · Episode 262

    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…

  7. The Profound Impact of Hormones in Women with ADHD

    · 24 min · Episode 261

    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:…

  8. Overgeneralization -This Thinking Pattern Makes Everything Feel Worse

    · 19 min · Episode 256

    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:…

  9. How to Get Started When You’re Drowning in Overwhelm - ADHD Friendly

    · 22 min · Episode 260

    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:…

  10. 4 Essential Habits for Emotional Regulation

    · 20 min · Episode 258

    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…

  11. When You're Drowning in Overwhelm

    · 19 min · Episode 257

    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…

  12. The Biology of Trauma with Dr. Aimie Apigian

    · 1 h 01 min · Episode 236

    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:…

  13. 6 Medical Conditions that Impact Mental Health, Depression, and Anxiety with Dr. Tracey Marks

    · 47 min · Episode 246

    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:…

  14. Why Anxious People Shouldn’t Use “Deep Breathing"

    · 7:07 · Episode 250

    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:…

  15. BONUS EPISODE: How to take Pyschedelics for Your Mental Health with Dr. Will Van Derveer and Mike Pesca

    · 43 min · Episode 255

    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…

  16. Micro Habits to Regulate Depression or Trauma (Shutdown Response)

    · 17 min · Episode 239

    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…

  17. Racial Trauma - The Impact of Racism on Mental Health with Ashley McGirt Adair

    · 41 min · Episode 253

    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…

  18. 4 Types of Overthinking and How to Stop Them - Worry, Intrusive Thoughts, Rumination, Over-Analyzing

    · 22 min · Episode 254

    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"…

  19. Meditation for Chronic Pain- Somatic Tracking Exercise to Replace Fear with Curiosity

    · 11 min · Episode 238

    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…

  20. How to Heal Attachment Wounds - Anxious or Avoidant Attachment styles w/ Jessica Baum

    · 50 min · Episode 224

    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…

  21. 3 Essential Strategies to Prevent Burnout - Slow Productivity Summary by Cal Newport

    · 20 min · Episode 248

    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:…

  22. Social Anxiety Skills That Actually Help w/ Dr. Deborah Dobson

    · 46 min · Episode 237

    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:…

  23. How To Be Less Reactive or Impulsive - The System that Actually Works

    · 24 min · Episode 247

    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…

  24. Healing Beam of Light Meditation for Energy, Warmth and Healing

    · 10 min · Episode 240

    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…

  25. Hidden Medical Issues that Mimic Depression and Anxiety

    · 12 min · Episode 245

    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:…

  26. 6 Keys to get WAY MORE out of Therapy

    · 30 min · Episode 230

    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:…

  27. How to Manage Chronic Pain- w/ Author Alan Gordon LCSW

    · 33 min · Episode 242

    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:…

  28. How Chronic Pain Gets Stuck in the Nervous System

    · 28 min · Episode 244

    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:…

  29. How IFS Works- Founder Dick Schwartz Therapizes Emma

    · 42 min · Episode 243

    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…

  30. How to Rewrite the Stories That Make You Anxious, Angry, or Depressed

    · 20 min · Episode 241

    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:…

  31. How to Stop Comparing Yourself to Others

    · 14 min · Episode 227

    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…

  32. The Neuroscience of ADHD and Emotional Dysregulation

    · 30 min · Episode 235

    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…

  33. High-Functioning Depression w/ Research Psychiatrist Dr. Judith Joseph

    · 26 min · Episode 234

    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…

  34. Is Choline the Missing Link in Anxiety? Let’s Look at the Data

    · 14 min · Episode 233

    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:…

  35. The Life-Changing Power of Making Repairs w/ Dr. Sarah Michaud

    · 1 h 11 min · Episode 232

    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…

  36. How to Actually Change Your Life- You Need a System, Not a Goal

    · 13 min · Episode 231

    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…

  37. Medical Trauma - How to heal when your body is a trigger w/ Dr. Christen Mullane

    · 48 min · Episode 223

    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…

  38. 7 Micro Habits to Escape the Freeze Response - Polyvagal Tools for Depression & Burnout

    · 20 min · Episode 229

    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…

  39. Mapping your Parts- This IFS Exercise Can Help You Heal Trauma

    · 15 min · Episode 219

    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…

  40. The Freeze, Appease or Fawn Response to Sexual Violence

    · 20 min · Episode 228

    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…

  41. What is IFS? No Bad Parts Book Summary - Trauma Therapy

    · 25 min · Episode 222

    Book summary of No Bad Parts written by Richard Schwartz, it's an introduction to Internal Family Systems model aka IFS Therapy. Sign up for my free Panic Attacks course…

  42. How to "Lean In" to Feelings - Anxiety Meditation w/ Thomas McConkie

    · 30 min · Episode 226

    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:…

  43. Rebuilding Healthy Attachment Relationships after Childhood Trauma or CPTSD

    · 16 min · Episode 225

    Childhood Trauma has long-lasting impacts on relationships and attachment. But you can learn to build healthy attachment even with CPTSD or Complex PTSD. Sign up for my free Panic Attacks course…

  44. Why do I feel so numb? Why can't I cry? Working through Emotional Numbing and Dissociation

    · 14 min · Episode 220

    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…

  45. Trauma Fueled Nightmares and Night Terrors with PTSD

    · 11 min · Episode 198

    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…

  46. Improving Body Image w/ a Somatic Approach, and Deb Schachter

    · 47 min · Episode 218

    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:…

  47. Complex PTSD: From Surviving to Thriving by Pete Walker -Book Summary About Healing Childhood Trauma

    · 25 min · Episode 213

    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:…

  48. 6 Deep and Lasting Ways to Improve Your Self-Esteem

    · 14 min · Episode 214

    Boost self-esteem with 6 practices to transform self-talk, build self-worth, and align your life with purpose, integrity, and authentic confidence. Sign up for my free Panic Attacks course…

  49. Connectability with Anna Runkle

    · 50 min · Episode 217

    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…

  50. Restoring Your Internal Sense of Safety After Trauma w/ CPTSD Expert Dr. Arielle Schwartz

    · 25 min · Episode 216

    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:…

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