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 willpower problem. It’s a nervous system reflex. In this video, you’ll learn why your emotional brain hijacks your decisions (and why “just try harder” never works), plus a practical 5-step system to train new automatic responses. Instead of trying to suppress urges, you’ll learn how to slow down, identify triggers, insert a pause, and replace impulsive habits with healthier ones that actually stick. You'll learn how to be less reactive and how to actually change your life.

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

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 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 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 depression or anxiety, it might not be “just in your head.” Many medical conditions can mimic or trigger mood symptoms—things like thyroid imbalances, hormone changes, nutrient deficiencies, sleep disorders, chronic illness, inflammation, or even side effects from common medications.

In this episode, I break down 6 essential medical conditions to check for if you have depression or anxiety. These are often missed for years, and getting proper testing can completely change the course of treatment.

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

Learn how to get the most out of therapy, how to choose the right therapist and how to know if therapy is right for you.

Learn the skills to Regulate your Emotions, join the membership: https://courses.therapyinanutshell.com/membership

In this conversation, Emma McAdam and Barry Fell discuss how to maximize the benefits of therapy. They share practical tips, including the importance of setting clear goals, the therapeutic relationship, and the balance between insight and action. They emphasize the need for clients to be proactive, such as bringing a journal to sessions, and the significance of discomfort as a sign of growth. The discussion also highlights the importance of evidence-based frameworks in therapy and how to measure progress effectively.

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

Sign up for my newsletter: https://www.therapyinanutshell.com

Check out my favorite self-help books: https://kit.co/TherapyinaNutshell/best-self-help-books

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

Alan Gordon is the author of the Way Out, he developed and tested Pain Reprocessing Therapy as an evidence based treatment for Chronic Pain

Learn the skills to Regulate your Emotions, join the membership: https://courses.therapyinanutshell.com/membership

In this engaging conversation, Alan and I delve into the concept of neuroplastic pain, exploring how the brain can misinterpret safe signals from the body as dangerous, leading to chronic pain. One speaker shares their personal journey with chronic pain, highlighting the confusion and frustration that arises from conflicting medical opinions and the realization that many people with structural issues do not experience pain. We talk about pain as a real experience, regardless of its origin, and discuss the importance of understanding the brain's role in pain perception. The conversation also touches on the psychological aspects of pain, including how stress and anxiety can amplify pain sensations, and the significance of addressing these mental factors in pain management.

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

Back pain and other chronic pain can be managed with pain reprocessing therapy. Alan Gordon’s book The Way Out can teach you how to retrain your brain to manage chronic pain

The Pain Psychology Center: https://painpsychologycenter.com/ The Way Out book: https://a.co/d/053sW1L0

Chronic Pain Playlist: https://www.youtube.com/playlist?list=PLiUrrIiqidTXq4l8CetR1bQqoQfONrh4c

Somatic Tracking Exercise: https://youtu.be/HeNRMr8uJbI

Learn the skills to Regulate your Emotions, join the membership: https://courses.therapyinanutshell.com/membership

Chronic pain isn't "just in your head"—it's often neuroplastic pain caused by a nervous system stuck in a danger-pain cycle. Discover Pain Reprocessing Therapy (PRT) from Alan Gordon's book, The Way Out.

Learn the 7 techniques to retrain your brain and find relief from chronic back pain, neck pain, and headaches. Find out how somatic tracking and messages of safety can help you unlearn pain and heal your nervous system.

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

Internal family systems Founder Richard Schwartz does an IFS therapy session with Emma McAdam, we work with her inner critic and Self in IFS

Learn the skills to Regulate your Emotions, join the membership: https://courses.therapyinanutshell.com/membership

In this conversation, Emma McAdam interviews Dick Schwartz, the creator of Internal Family Systems (IFS), a therapeutic approach that emphasizes understanding the mind as composed of multiple parts. Schwartz explains how these parts can be influenced by trauma and how IFS helps individuals connect with their true Self to facilitate healing. The discussion covers the roles of different parts, the impact of trauma, and practical applications of IFS in daily life. Schwartz also shares insights on how individuals can access their Self without a therapist and the importance of addressing legacy burdens that may affect one's mental health. The conversation concludes with a focus on the goals of IFS therapy and the transformative potential of this approach.

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

Learn how the stories you tell yourself fuel anxiety, depression, and triggers—and discover practical skills like cognitive defusion to rewrite your life.

Free worksheet: https://courses.therapyinanutshell.com/opt-in-4a614f1a-99a9-46dd-b2e4-69e58990c7ea

Learn the skills to Regulate your Emotions, join the membership: https://courses.therapyinanutshell.com/membership

In this episode, you’ll learn the hidden thought pattern that fuels anxiety, depression, anger, and emotional reactivity — and how to break free from it. Our brains create stories to protect us, but sometimes those stories become prisons. They shape what we notice, how we feel, and the choices we make… often without us realizing it.

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