Therapy in a Nutshell

I’m currently working with a couple of clients who all get stuck in this pattern of anxiety, and then they try to keep super busy to avoid feeling anxious, and then they burn out and end up depressed. I’ve seen this pattern in my family and in a lot of my clients, so from what I can tell it’s a pretty common way that anxiety turns into depression. In this video, you’re going to learn how to identi...

Thanks BetterHelp for sponsoring the video: BetterHelp- Professional, Affordable Online Counseling starting at around $65 a week https://www.betterhelp.com/therapyinanutshell Gratitude helps with anxiety by interrupting the cycle of constantly scanning for dangers. When we are in fear or scarcity mode, our brain turns on the FFF response, but when we think of gratitude, research shows that the hip...

Your perception creates your reality. You can actually change how you feel about people by intentionally deciding to change your perception of them. In this video from my Relationship skills Course, I teach how you can fall back in love by changing your perception of another person, helping you feel more warmly towards them. Take my Relationship Skills course now for $147: https://courses.therapyi...

Joey Remenyi is a vestibular audiologist, neuroplasticity specialist, and yoga enthusiast, she teaches people how to heal from vertigo and tinnitus by teaching them to lean into their bodily sensations with self-compassion, gentleness, and openness.  You can learn more about her and her program here: https://www.seekingbalance.com.au/ Thanks BetterHelp for sponsoring the video. BetterHelp: Profess...

Joey Remenyi is a vestibular audiologist, neuroplasticity specialist, and yoga enthusiast, she teaches people how to heal from vertigo and tinnitus by teaching them to lean into their bodily sensations with self-compassion, gentleness, and openness.  This is the full interview covering neuroplasticity, anxiety, tinnitus and vertigo.  You can learn more about her and her program here: https://www.s...

Your brilliant, wise, beautiful body and has a counterbalancing force to combat stress and anxiety called the parasympathetic response. That's Para as in Parachute. And this is the body's natural way of slowing down and creating a sense of calm and safety. So it works like this, If your brain thinks you're in a dangerous situation, your body triggers Flight, Fight, Freeze response. But, when the d...

How we talk to ourselves changes how we feel. Self-talk, especially negative self-talk can have a huge impact on our emotions and can impact your depression or anxiety. In this episode of Therapy in a Nutshell, I interview Nick Wignall to learn more about different styles of self talk and how you can overcome rigid or negative self talk through curiosity and compassion. Sign up for my newsletter:...

Assertive communication is essential for good relationships, and to feel good about yourself. But many people don't know how to be assertive. They use other, less helpful communication styles. Being assertive means expressing your thoughts, feelings, and needs in an open and respectful way. It means standing up for yourself and respecting others. Assertiveness is crucial for a good relationship, a...

In this episode, I’m going to teach you how light impacts your brain and influences your mood and how you can use Light Therapy as a Natural, non-medicinal way to treat seasonal depression (aka winter blues or S.A.D). And, how rigorous research has shown that light therapy can be as effective as antidepressant medication at treating non-seasonal depression. Check out Bright Light Therapy Lamps at...

Stress is the aspect of anxiety that we feel in our body. Worry is about thoughts, but stress is how our muscles get tense, our breathing gets tight, it makes you ache or makes your hands sweat, stress is the physiological response to perceived danger. So when your brain perceives a threat, whether it’s a tiger or an upcoming deadline, your brain triggers that FFF response. But we can train our mi...

Are you afraid of dying? Does thinking about death or dying make you so anxious that you avoid any and all aspects of it? Or do distressing thoughts about death bother you? Or are you just in complete denial, trying to pretend that it won’t happen? In this episode we’re going to talk about four psychological skills for facing a fear of death, the anxiety around death, and some strategies that may...

All-or-nothing thinking is a cognitive distortion that can make you depressed because it convinces you that if you’ve messed up, it’s pointless to keep trying. Many people struggle with these types of thoughts, but you don't have to struggle with them forever. Learn how you can overcome this type of thinking and view yourself and your life in a more positive way. Thanks BetterHelp for sponsoring t...

Get the course: Coping Skills and Self-Care for Mental Health https://courses.therapyinanutshell.com/coping-skills-and-self-care-for-mental-health?utm_campaign=Aug%2004,%202022&utm_medium=Description&utm_source=podcast Coping skills are essential to managing big emotions without doing something stupid, but it can be hard to calm yourself down when your brain isn't working very well. Sensory coping...

I’m going to be honest, I don’t really care for the self-esteem movement. The basic idea is to spend time every day saying nice things to yourself or to make lists of all of your good attributes. Now I do think that how we treat ourselves really matters and that we should be honest about both our strengths and weaknesses, but I’ve seen self-esteem get badly turned into fake accomplishments and med...

News anxiety is pretty intense right now, but there are some things you can do about it. Learn to take control of your news habits, solve physical problems, and take reasonable precautions. All of this can help ease news anxiety. Looking for affordable online counseling? My sponsor, BetterHelp, connects you to a licensed professional for $65/week. Try it now for 10% off: https://betterhelp.com/the...

Sleep hygiene is an essential mental health skill. When my clients come in for treatment for some of their challenges like depression, anxiety, or relational problems, one of the most common associated problems that they have is difficulty sleeping. This shows up as having a hard time falling asleep, staying asleep, or just feeling tired all the time. Getting enough quality sleep can make your bra...

Stress, anxiety, coronavirus, and social isolation can all contribute to depression, but you can prevent depression during stressful times by using daily habits that promote mental health. Looking for affordable online counseling? My sponsor, BetterHelp, connects you to a licensed professional for $65/week. Try it now for 10% off: https://betterhelp.com/therapyinanutshell Learn more in one of my i...

Get the course: Change Your Brain-Neuroplasticity and Mental Health https://courses.therapyinanutshell.com/change-your-brain?utm_campaign=Jun%2030,%202020&utm_medium=Description&utm_source=podcast Catastrophizing is a thinking error (aka cognitive distortion) that makes you anxious, depressed, and unmotivated. In this video, I explain what catastrophizing is, how to stop, and what to do instead. L...

Preventing teen suicide is important, but youth are at higher risk for suicide when there have been recent suicides in their community, especially if they have a history of depression, self-harm, or suicidal thoughts. Learn how you can talk to your child about suicide after the suicide of a peer. If you believe your child is at risk for suicide, reach out for professional support immediately. You...

Keeping your marriage happy can be hard. And while many people want to learn communication skills to improve their marriage, that can only go so far. The real skills that make marriage better are skills that help you have more joy more often. In their book, The 4 Habits of Joy-Filled Marriages: How 15 Minutes a Day Will Help You Stay in Love, the authors Chris Coursey and Marcus Warner teach essen...

I review the book Moving Beyond Trauma by Ilene Smith, which teaches about using somatic experiencing to heal the nervous system from trauma. Buy Moving Beyond Trauma by Ilene Smith here: https://amzn.to/33FS7HG Not a sponsor, but I do get a few cents in affiliate links. Thanks to BetterHelp for sponsoring the video: BetterHelp: Professional, affordable online counseling starting at around $65 a w...

So many people are anxious and worried about COVID-19, and for good reason: it's disrupting our lives and harming the economy - and it's quite dangerous. In this little therapy session, we talk about Monica's approach to fear, worry, and anxiety, and her essential advice on the topic. Looking for affordable online counseling? My sponsor, BetterHelp, connects you to a licensed professional for $65/...

In this episode I talk with Melissa Barry from the Conscious Matters podcast. We explore what a healthy mind is, and how to take care of it, especially during the the current COVID-19 pandemic.  Check out the Conscious Matters podcast:  https://podcasts.apple.com/fr/podcast/conscious-matters-podcast/id1490175088 Looking for affordable online counseling? My sponsor, BetterHelp, connects you to a li...