Therapy in a Nutshell

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 e...

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 re...

Trauma and hypervigilance keeping you from falling asleep? Learn why your mind won’t stop worrying—and simple ways to make it finally rest. Learn the skills to regulate your Emotions, join the membership: https://courses.therapyinanutshell.com/membership If your brain won’t shut off at night, you’re not alone—and you’re not broken. Trauma and hypervigilance can keep your mind stuck in “high alert,...

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’...

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.c...

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 fee...

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 th...

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 Looki...

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-stres...

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 tho...

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 Looking for affordable online counseling? My sponsor, BetterHelp, connects you to a licensed professional from the comfort...

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 traumati...

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: http...

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...

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 wh...

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. 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...

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 in...

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  ...

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...

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

Burnout isn’t caused by doing too much—it’s caused by using stress as your limit. Learn 3 slow productivity shifts to work less and feel better. Learn the skills to Regulate your Emotions, join the membership: https://courses.therapyinanutshell.com/membership Looking for affordable online counseling? My sponsor, BetterHelp, connects you to a licensed professional from the comfort of your own home....

Social Anxiety Explained with Dr. Deborah Dobson: Why Social Anxiety Feels So Intense and the Skills That Actually Help Learn the skills to Regulate your Emotions, join the membership: https://courses.therapyinanutshell.com/membership Dr. Dobson's Book: Living Well with Social Anxiety: https://a.co/d/jgOGAHL My exposure therapy video: https://youtu.be/TYQ2qWgVJrY In this conversation, Emma McAdam...

It can be hard to figure out how to change your life, stop impulsive behaviors and regulate your emotions. In this video I’ll teach you a system to do it effectively. Learn the skills to Regulate your Emotions, join the membership: https://courses.therapyinanutshell.com/membership Why can’t you just stop being impulsive or reactive— even when you really want to? Because impulsivity isn’t a willpow...

Using this short meditation, visualize a healing beam of light helping you overcome hurt, giving you energy, and helping you heal. Free Course: Grounding Skills for Stress, Anxiety and PTSD: https://courses.therapyinanutshell.com/grounding-skills-for-anxiety-stress-and-ptsd Learn the skills to regulate your Emotions, join the membership: https://courses.therapyinanutshell.com/membership Sometimes...

Depression and anxiety can come from physical problems like thyroid, hormones, sleep, or nutrient deficiencies—learn the top medical causes to check Learn the skills to Regulate your Emotions, join the membership: https://courses.therapyinanutshell.com/membership How to Sleep Better Playlist: https://www.youtube.com/playlist?list=PLiUrrIiqidTWdplSnedICFAMlMN-8ikae If you’re struggling with depress...