Therapy in a Nutshell

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 plenty of misconceptions, oversimplifications, and “vagus nerve hacks” floating around.

In this episode, I break down three common misconceptions about nervous system regulation.

Polyvagal Theory articles referenced in the video:

https://www.clinicalneuropsychiatry.org/download/why-the-polyvagal-theory-is-untenable-an-international-expert-evaluation-of-the-polyvagal-theory-and-commentary-upon-porges-s-w-2025-polyvagal-theory-current-status-clinical-applications-and/

https://drarielleschwartz.com/clinical-reflections-on-the-critique-on-polyvagal-theory-proposed-by-grossman-et-al/

https://pmc.ncbi.nlm.nih.gov/articles/PMC12302812/

https://pmc.ncbi.nlm.nih.gov/articles/PMC12937496/

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

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 lovehttps://www.churchofjesuschrist.org/comeuntochrist/believe

If you are in crisis, please contact the National Suicide Prevention Hotline athttps://suicidepreventionlifeline.org or 1-800-273-TALK (8255) or your local emergency services.

Copyright Therapy in a Nutshell, LLC

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 strategies, focusing on structured discipline, managing anxiety, and fostering cooperation through evidence-based methods. You’ll get practical tips for reducing chaos, increasing compliance, and supporting children's emotional regulation.

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

Kat’s course on Teachable: Parenting Preschoolers with Big Emotions https://back-in-charge.teachable.com/l/pdp/parenting-preschoolers-with-big-emotions?coupon_code=EMMATIN

Coupon code: EMMATIN

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 lovehttps://www.churchofjesuschrist.org/comeuntochrist/believe

If you are in crisis, please contact the National Suicide Prevention Hotline athttps://suicidepreventionlifeline.org or 1-800-273-TALK (8255) or your local emergency services.

Copyright Therapy in a Nutshell, LLC

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:

• Separate what actually happened from the story your mind is telling.
• Take responsibility for your part without blaming yourself for everything.
• Shift from “I’m a terrible person” to “I can learn a new skill.”
• Practice compassionate self-acceptance.
• Use trusted support and healthy distractions to interrupt a shame spiral.

If rejection sensitivity has you replaying conversations, taking things personally, or withdrawing from relationships, this conversation offers tools to help you work through the hurt and stay connected.

http://www.drSharonSaline.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: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 lovehttps://www.churchofjesuschrist.org/comeuntochrist/believe

If you are in crisis, please contact the National Suicide Prevention Hotline athttps://suicidepreventionlifeline.org or 1-800-273-TALK (8255) or your local emergency services.

Copyright Therapy in a Nutshell, LLC

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

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’ll walk you through practical, trauma-informed tools to help you calm your mind and finally get better sleep. These are simple, realistic strategies you can use tonight—no complicated routines or unrealistic expectations.

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 lovehttps://www.churchofjesuschrist.org/comeuntochrist/believe

If you are in crisis, please contact the National Suicide Prevention Hotline athttps://suicidepreventionlifeline.org or 1-800-273-TALK (8255) or your local emergency services.

Copyright Therapy in a Nutshell, LLC

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 Healing Beam of Light, and it’s perfect for healing and energizing at the start of the day. So let’s try it together. This exercise can help you fill with light, warmth, and healing energy. We’re now going to visualize 9 minutes of the sunrise.

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

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 and behavior.

Using practical, evidence-based strategies, I’ll walk you through how to break out of that cycle and rebuild a healthier sense of self-esteem.

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 lovehttps://www.churchofjesuschrist.org/comeuntochrist/believe

If you are in crisis, please contact the National Suicide Prevention Hotline athttps://suicidepreventionlifeline.org or 1-800-273-TALK (8255) or your local emergency services.

Copyright Therapy in a Nutshell, LLC

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.

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 lovehttps://www.churchofjesuschrist.org/comeuntochrist/believe

If you are in crisis, please contact the National Suicide Prevention Hotline athttps://suicidepreventionlifeline.org or 1-800-273-TALK (8255) or your local emergency services.

Copyright Therapy in a Nutshell, LLC

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 estrogen directly affects dopamine (the brain chemical behind focus, motivation, and executive function), and why shifts during the menstrual cycle, pregnancy, and menopause can dramatically impact ADHD symptoms.

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 lovehttps://www.churchofjesuschrist.org/comeuntochrist/believe

If you are in crisis, please contact the National Suicide Prevention Hotline athttps://suicidepreventionlifeline.org or 1-800-273-TALK (8255) or your local emergency services.

Copyright Therapy in a Nutshell, LLC

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.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 lovehttps://www.churchofjesuschrist.org/comeuntochrist/believe

If you are in crisis, please contact the National Suicide Prevention Hotline athttps://suicidepreventionlifeline.org or 1-800-273-TALK (8255) or your local emergency services.

Copyright Therapy in a Nutshell, LLC

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 daily battle.

In this video, you’ll learn why overwhelm isn’t laziness—it’s your brain going into survival mode—and why trying to “just try harder” often backfires. When your brain is overloaded, it’s not a motivation problem. It’s a state problem.

If you’re tired of feeling overwhelmed and wondering why you can’t get motivated, this video will give you practical tools you can use today to start moving forward 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

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

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 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.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 lovehttps://www.churchofjesuschrist.org/comeuntochrist/believe

If you are in crisis, please contact the National Suicide Prevention Hotline athttps://suicidepreventionlifeline.org or 1-800-273-TALK (8255) or your local emergency services.

Copyright Therapy in a Nutshell, LLC

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 do when you're overwhelmed and nothing seems to be working. You’ll learn how to reframe an emotional crisis as an opportunity for growth, identify the skills you may be missing, and take small, actionable steps to build resilience.

We’ll explore real-life examples of overwhelm—from parenting stress to burnout and depression—and show you how people move through emotional crisis by doing something different, asking for help, and building new coping strategies.

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 lovehttps://www.churchofjesuschrist.org/comeuntochrist/believe

If you are in crisis, please contact the National Suicide Prevention Hotline athttps://suicidepreventionlifeline.org or 1-800-273-TALK (8255) or your local emergency services.

Copyright Therapy in a Nutshell, LLC

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 healing and regulating the nervous system, including the importance of safety, nutrition, and somatic practices.

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

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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

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 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

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 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 lovehttps://www.churchofjesuschrist.org/comeuntochrist/believe

If you are in crisis, please contact the National Suicide Prevention Hotline athttps://suicidepreventionlifeline.org or 1-800-273-TALK (8255) or your local emergency services.

Copyright Therapy in a Nutshell, LLC

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 Take Psychedelics for Your Mental Health” where Mike interviews psychiatrist Will Van der Veer, a psychedelic researcher, and Myq Kaplan, who has taken psychedelics for his mental health and other reasons. I love this episode because you get to hear a bunch of personal experiences of medical psychedelics and learn more about this emerging treatment for mental health conditions.

And for more interviews like this, make sure to follow How To! on Apple Podcasts, Spotify, or wherever you get your podcasts. And tell them we sent you.

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.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 lovehttps://www.churchofjesuschrist.org/comeuntochrist/believe

If you are in crisis, please contact the National Suicide Prevention Hotline athttps://suicidepreventionlifeline.org or 1-800-273-TALK (8255) or your local emergency services.

Copyright Therapy in a Nutshell, LLC

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 polyvagal ladder toward safety, connection, and motivation again.

Insomnia Playlist: https://www.youtube.com/playlist?list=PLiUrrIiqidTWdplSnedICFAMlMN-8ikae

Healing Beam of Light: https://youtu.be/iB5simoqvm8

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

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:https://betterhelp.com/therapyinanutshell

FREE Mental Health Resources:https://courses.therapyinanutshell.com/free-resourceshttps://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 lovehttps://www.churchofjesuschrist.org/comeuntochrist/believe

If you are in crisis, please contact the National Suicide Prevention Hotline athttps://suicidepreventionlifeline.org or 1-800-273-TALK (8255) or your local emergency services.

Copyright Therapy in a Nutshell, LLC

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 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 lovehttps://www.churchofjesuschrist.org/comeuntochrist/believe

If you are in crisis, please contact the National Suicide Prevention Hotline athttps://suicidepreventionlifeline.org or 1-800-273-TALK (8255) or your local emergency services.

Copyright Therapy in a Nutshell, LLC

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.

Chronic pain and back pain aren’t just problems of the body — they’re problems of a nervous system stuck in protection mode.

In this episode, I’ll guide you through a somatic tracking exercise, a core skill from Pain Reprocessing Therapy (PRT), designed to help calm neuroplastic pain by teaching your brain that your body is safe. Somatic tracking is not about ignoring pain, pushing through it, or forcing relaxation. Instead, you’ll practice noticing pain with curiosity, neutrality, and safety, which helps interrupt the fear–pain cycle that keeps chronic pain going.

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 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