Therapy in a Nut Shell

When you constantly expect the worst and discount the positive, it can feel like you're stuck in a mental health rut. This negative mindset clouds your perception, making you overlook the good things, no matter how small they might be. Expecting the worst keeps you in a cycle of anxiety, while dismissing the positives only deepens feelings of hopelessness. But here's the truth: focusing on even the smallest wins and practicing gratitude can start to shift your mindset and boost your mental well-being. Your thoughts are powerful—challenge the negativity, and allow space for the good. It’s a game changer for your mental health. FREE Mental Health Resources: https://courses.therapyinanutshell.co... Check out my podcast, Therapy in a Nutshell: https://tinpodcast.podbean.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/c... If you are in crisis, please contact the National Suicide Prevention Hotline at https://suicidepreventionlifeline.org/ or 988 or your local emergency services. Copyright Therapy in a Nutshell, LLC
This Mental Habit Numbs Joy
Join Therapy in a Nutshell’s membership and get instant access to all 10 life-changing courses, live weekly Q&As, and a supportive community for just $27/month. Learn how to manage anxiety, process trauma, regulate emotions, and build lasting resilience. Take small, powerful steps toward healing and a richer, more meaningful life. Start your journey today! https://courses.therapyinanutshell.com/membership View the Guilt, Shame, Regret Flowchart: https://www.figma.com/board/Jv3OCtIdWIHHBIIQA176me/Shame?node-id=1-583&t=CdhGLisfWeQ81BRp-1 Guilt, shame, and regret can either drive growth or trap us in toxic self-condemnation. Guilt says, “I made a mistake,” prompting accountability and repair. Shame, however, distorts this into “I am a mistake,” fueling feelings of worthlessness, self-blame, and isolation. Toxic shame seeps into our thoughts (“I’m broken”), our bodies (hiding, withdrawing), and our actions (people-pleasing, perfectionism, self-sabotage). Regret often keeps us stuck in endless rumination—wishing we had acted differently but feeling powerless to change the past. The first step toward healing is clarity: Did I actually do something wrong? Trauma survivors often internalize blame, believing they caused their suffering. Recognizing what is and isn’t ours to own helps dismantle toxic shame. When we do bear responsibility, we face a choice: hide in shame or take action. Avoidance—blaming, numbing, or labeling ourselves as broken—only fuels more suffering. True healing comes through accountability: acknowledging mistakes, making amends, and learning from the experience. Breaking free from shame requires shifting from self-condemnation to self-compassion. When we embrace responsibility without collapsing into self-hatred, we build confidence, connection, and a life rooted in integrity. 00:00 Intro 04:01 There are 3 common ways victims blame themselves 05:05 Here’s the exercise I do to help my clients clarify 14:19 Making repairs looks like 20:57 Summary Check out the transcript below: https://therapyinanutshell.com/how-to-heal-from-toxic-shame-and-regret/ 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 Check out my podcast, Therapy in a Nutshell: https://tinpodcast.podbean.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 988 or your local emergency services. Copyright Therapy in a Nutshell, LLC
How to Heal from Shame, Guilt and Regret
Taking a moment to breathe and reset isn't just a break—it's a step toward better mental health. Looking for a few idea or how to calm down? Hazel Findlay is a professional climber who has a passion for mental health, and she shared with me some of her favorite ways to calm down when doing hard things. FREE Mental Health Resources: https://courses.therapyinanutshell.co... Check out my podcast, Therapy in a Nutshell: https://tinpodcast.podbean.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/c... If you are in crisis, please contact the National Suicide Prevention Hotline at https://suicidepreventionlifeline.org/ or 988 or your local emergency services. Copyright Therapy in a Nutshell, LLC
Favorite Skills to Calm Down
Learn how trying to control emotions backfires. Discover real emotional control and how to stop letting fear and avoidance rule your life. Join Therapy in a Nutshell’s membership: https://courses.therapyinanutshell.com/membership You'll get instant access to all 10 life-changing courses, live weekly Q&As, and a supportive community for just $27/month. Learn how to manage anxiety, process trauma, regulate emotions, and build lasting resilience so that you can live a deeply rich and meaningful life! So many of us have picked up messaging that emotions are negative or embarrassing, that they need to be controlled, that crying is shameful. We’ve internalized a mental rule that says something like, “I don’t let myself feel so-called “negative” emotions, because that makes me weak.” And then, in trying to not have feelings, we accidentally let them control us. Let me give you a few more examples. How do you get into a relationship without being afraid of having your heart broken? The only way to guarantee that you can’t get hurt is to control your feelings, to tamp them all down. And how do you do that? Whether it’s a romantic relationship, a friendship, a family tie, you avoid hurt feelings by keeping the other person at arms’ length, you don’t really invest in the relationship. Trying to avoid getting hurt prevents you from building good relationships. You think you’re controlling your emotions, but you’re really letting your fear of being hurt control you. It decides for you that you will not get close to anyone. You can influence your feelings by how you think, how you act, and the choices you make. But if you have a rule that “you have to control your emotions” it doesn’t leave you with many options other than avoidance. 00:00 Intro 01:56 How to Control Your Emotions (Despite That Sneaky Mental Rule) 04:03 Panic Attacks 06:44 Replace The Old Rule With A New Rule 08:32 Summary Check out the transcript below: https://therapyinanutshell.com/how-to-control-emotions/ 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 Check out my podcast, Therapy in a Nutshell: https://tinpodcast.podbean.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 988 or your local emergency services. Copyright Therapy in a Nutshell, LLC
The Sneaky Mental Rule that Lets your Emotions Control You
Ketamine is making waves as a potential breakthrough in treating severe depression and suicidal thoughts. While traditional treatments can take weeks or months to show results, ketamine offers rapid relief, often within hours. For those who feel trapped in a cycle of despair, this treatment can provide hope when other options have failed. It's not a cure-all, but for many, it's a lifeline. If you or someone you know is struggling, it's important to explore all the options available. Mental health matters, and there is no shame in seeking help or trying new therapies. You don’t have to go through it alone. FREE Mental Health Resources: https://courses.therapyinanutshell.co... Check out my podcast, Therapy in a Nutshell: https://tinpodcast.podbean.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/c... If you are in crisis, please contact the National Suicide Prevention Hotline at https://suicidepreventionlifeline.org/ or 988 or your local emergency services. Copyright Therapy in a Nutshell, LLC
Fast Acting Anti-Depressant
Discover effective PTSD treatment strategies to stop nightmares, improve sleep, and manage trauma with insights from 'The Body Keeps the Score'. Join Therapy in a Nutshell’s membership: https://courses.therapyinanutshell.com/membership You'll get instant access to all 10 life-changing courses, live weekly Q&As, and a supportive community for just $27/month. Learn how to manage anxiety, process trauma, regulate emotions, and build lasting resilience so that you can live a deeply rich and meaningful life! Nightmares are a common symptom of PTSD and can impact sleep, mood, energy, and contribute to more PTSD symptoms. Today I'm speaking with Dr. Joanne Davis, Clinical Psychologist on how to treat nightmares in adults with or without PTSD. You can find her nightmare training for clinicians here: cbtnightmares.org And her book on nightmare treatment here: https://a.co/d/9FLv4C9 Nightmares serve as a mechanism for processing trauma. Avoidance is a key factor in the persistence of nightmares. Exposure therapy can help individuals face their fears. Improving sleep hygiene is essential for better mental health. Rescripting nightmares can empower individuals to regain control. Imagery rehearsal therapy is an effective treatment for nightmares. Humor can be a therapeutic tool in addressing fears. Connection with others is vital in trauma recovery. Night terrors occur in different sleep stages and require specific treatments. Effective treatment of nightmares can significantly reduce PTSD symptoms. They discuss the nature of nightmares, particularly in the context of PTSD, and explore how the brain processes traumatic experiences during sleep. The conversation delves into the cycle of avoidance that often exacerbates nightmares, the importance of exposure therapy, and practical techniques for improving sleep hygiene. They also cover the five themes commonly found in nightmares and how rescripting these narratives can empower individuals. The discussion concludes with insights on the treatment of night terrors and the overall impact of sleep on mental health. nightmares, PTSD, trauma, sleep therapy, exposure therapy, rescripting nightmares, sleep hygiene, mental health, imagery rehearsal, avoidance 00:00 Intro 01:10 What's Our Brain Doing When It's Dreaming? 04:53 What Happens When We Wake Up? 07:54 Different Techniques For Treatment 09:34 Relaxation Strategies 13:05 Examples Of How Clients Rewrote Their Story 21:09 What Else Is Involved With The Treatment? 25:29 The Five Themes Check out the transcript below: https://therapyinanutshell.com/how-to-stop-nightmares-in-adults/ 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 Check out my podcast, Therapy in a Nutshell: https://tinpodcast.podbean.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 988 or your local emergency services. Copyright Therapy in a Nutshell, LLC
How to Stop Nightmares in Adults w/ PTSD - Rescripting Nightmares with CBT for Nightmares Protocol
Feeling stuck or frustrated with your life? Whether it’s relationship struggles, depression, anxiety, or feeling powerless in the face of the world’s challenges, the way you view control in your life can make all the difference. In this video, I dive into one of the most powerful skills you can learn: developing an internal locus of control. It’s the mindset that separates those who feel empowered and successful from those who stay stuck. Shift your locus of control and start feeling more hopeful, empowered, and in charge of your life. Because you deserve to feel like you can make a difference. FREE Mental Health Resources: https://courses.therapyinanutshell.co... Check out my podcast, Therapy in a Nutshell: https://tinpodcast.podbean.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/c... If you are in crisis, please contact the National Suicide Prevention Hotline at https://suicidepreventionlifeline.org/ or 988 or your local emergency services. Copyright Therapy in a Nutshell, LLC
Building an Internal Locus of Control
Overcome helplessness by developing an internal locus of control; learn how shifting your mindset empowers you to take charge of your life and decisions. Join Therapy in a Nutshell’s membership: https://courses.therapyinanutshell.com/membership You'll get instant access to all 10 life-changing courses, live weekly Q&As, and a supportive community for just $27/month. Learn how to manage anxiety, process trauma, regulate emotions, and build lasting resilience so that you can live a deeply rich and meaningful life! Locus of control refers to how much you believe you can influence what happens in your life. People who focus on what they can change, have an Internal locus of control. They believe that their efforts make a difference. They acknowledge what they can’t change and they focus their attention and energy on what they CAN change. And having an internal LOC has been linked with improved physical health, happiness, and better relationships. When people have an external locus of control, they believe that external factors like luck, fate, or other people’s actions are responsible for life’s outcomes. They tend to feel more depressed, stressed and anxious. But your locus of control isn’t a trait, this is a choice. This is a thinking pattern that everyone, including you, can adopt. You can learn how to shift from an external to an internal locus of control. 00:00 Intro 00:21 The Helplessness Wobble 01:35 Sonya Carson Story 04:27 What makes the difference? 06:44 Externalizing 11:05 Internalizing 13:37 Signs of an Internal Locus of Control 14:25 4 Steps to Regain personal power 18:01 An example of shifting your LOC- school test Check out the transcript below: https://therapyinanutshell.com/how-to-build-an-internal-locus-of-control/ Looking for affordable online counseling? My sponsor, BetterHelp, connects you to a licensed professional from the comfort of your own home. Try it now for 10% off your first month: https://betterhelp.com/therapyinanutshell FREE Mental Health Resources: https://courses.therapyinanutshell.com/free-resources Check out my podcast, Therapy in a Nutshell: https://tinpodcast.podbean.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 988 or your local emergency services. Copyright Therapy in a Nutshell, LLC
How to Build an Internal Locus of Control
Stress in a Healthy Nervous System
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🧠 Therapy in a Nutshell

Healing Tools for a Healthier Mind

At Chances.org, we know that some of the most powerful chances we create don’t happen out in the world—they happen within. That’s why we’re proud to feature Therapy in a Nutshell, a YouTube channel dedicated to helping people understand their emotions, heal from trauma, and manage anxiety with practical, research-based tools.

Hosted by licensed therapist Emma McAdam, this channel makes mental health support accessible, compassionate, and deeply empowering.

💡 What You’ll Find on the Channel

Therapy in a Nutshell offers bite-sized lessons in emotional resilience, covering topics such as:

  • How to calm anxiety and regulate your nervous system
  • How trauma impacts the brain—and how to begin healing
  • Tools to build emotional flexibility and reduce overwhelm
  • How to break cycles of negative thinking
  • Step-by-step explanations of therapy techniques like grounding, CBT, and mindfulness

Emma’s style is friendly, clear, and comforting—perfect for those new to therapy concepts or looking to reinforce what they’ve already learned.

🌱 How It Helps You Create Chances

Understanding your emotions gives you power. Power to respond instead of react. Power to set boundaries. Power to grow instead of stay stuck.

Therapy in a Nutshell helps you create chances by:

  • Teaching you how to recognize and shift your internal patterns
  • Offering real-world tools you can use right away
  • Making healing feel approachable instead of overwhelming
  • Encouraging self-compassion and gentle progress, one step at a time

When we feel emotionally grounded, we’re more open to opportunity. We make clearer decisions. We take healthier risks. That’s how healing becomes a doorway to new chances.

🎯 Healing Is a Skill You Can Learn

Emma reminds us that you don’t need to be “fixed”—you just need tools, practice, and support. Her channel is a safe space to start healing, deepen your self-awareness, and grow emotionally stronger over time.

🎬 Whether you’re recovering from past pain or just looking to manage everyday stress better, Therapy in a Nutshell offers practical wisdom that helps you return to yourself.

🔗 Watch Therapy in a Nutshell on YouTube
📍 Explore more emotional wellness tools at Chances.org