Therapy in a Nutshell

Therapy in a Nutshell -Emma McAdam 403 - Hypervigilance and Trauma- How to Get Your Brain to Shut Off

I’m Emma McAdam, a Licensed Marriage and Family Therapist and my mission is to make mental health resources more easy to access. I take therapy skills and psychological research and condense them down into bite-sized nuggets of help.

I’m here to spread the message that while mental illness is real, it’s common, it’s debilitating, it’s also treatable. There are dozens of research-backed approaches to treating depression, anxiety, and other mental illness. Change, growth, and healing are possible. Please keep courage! Try one little thing every day to improve your life and health and things can get so much better!

Therapy in a Nutshell, and the information provided by Emma McAdam, is solely intended for informational and entertainment purposes and is 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.

Therapy in a Nutshell and it’s logo are Registered Trademarks of Therapy in a Nutshell, LLC

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02 oct. 2026

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Therapy in a Nutshell

Episoade

Hypervigilance and Trauma- How to Get Your Brain to Shut Off

Emotional Regulation - How to Actually Sit with Your Feelings

When You Feel Worthless

How I Dealt with Performance Anxiety (as an Anxiety Expert)

The Profound Impact of Hormones in Women with ADHD

Overgeneralization -This Thinking Pattern Makes Everything Feel Worse

How to Get Started When You’re Drowning in Overwhelm - ADHD Friendly

4 Essential Habits for Emotional Regulation

When You're Drowning in Overwhelm

The Biology of Trauma with Dr. Aimie Apigian

6 Medical Conditions that Impact Mental Health, Depression, and Anxiety with Dr. Tracey Marks

Why Anxious People Shouldn’t Use “Deep Breathing"

BONUS EPISODE: How to take Pyschedelics for Your Mental Health with Dr. Will Van Derveer and Mike Pesca

Micro Habits to Regulate Depression or Trauma (Shutdown Response)

Racial Trauma - The Impact of Racism on Mental Health with Ashley McGirt Adair

4 Types of Overthinking and How to Stop Them - Worry, Intrusive Thoughts, Rumination, Over-Analyzing

Meditation for Chronic Pain- Somatic Tracking Exercise to Replace Fear with Curiosity

How to Heal Attachment Wounds - Anxious or Avoidant Attachment styles w/ Jessica Baum

3 Essential Strategies to Prevent Burnout - Slow Productivity Summary by Cal Newport

Social Anxiety Skills That Actually Help w/ Dr. Deborah Dobson

How To Be Less Reactive or Impulsive - The System that Actually Works

Healing Beam of Light Meditation for Energy, Warmth and Healing

Hidden Medical Issues that Mimic Depression and Anxiety

6 Keys to get WAY MORE out of Therapy

How to Manage Chronic Pain- w/ Author Alan Gordon LCSW

How Chronic Pain Gets Stuck in the Nervous System

How IFS Works- Founder Dick Schwartz Therapizes Emma

How to Rewrite the Stories That Make You Anxious, Angry, or Depressed

How to Stop Comparing Yourself to Others

The Neuroscience of ADHD and Emotional Dysregulation

High-Functioning Depression w/ Research Psychiatrist Dr. Judith Joseph

Is Choline the Missing Link in Anxiety? Let’s Look at the Data

The Life-Changing Power of Making Repairs w/ Dr. Sarah Michaud

How to Actually Change Your Life- You Need a System, Not a Goal

Medical Trauma - How to heal when your body is a trigger w/ Dr. Christen Mullane

7 Micro Habits to Escape the Freeze Response - Polyvagal Tools for Depression & Burnout

Mapping your Parts- This IFS Exercise Can Help You Heal Trauma

The Freeze, Appease or Fawn Response to Sexual Violence

What is IFS? No Bad Parts Book Summary - Trauma Therapy

How to "Lean In" to Feelings - Anxiety Meditation w/ Thomas McConkie

Rebuilding Healthy Attachment Relationships after Childhood Trauma or CPTSD

Why do I feel so numb? Why can't I cry? Working through Emotional Numbing and Dissociation

Trauma Fueled Nightmares and Night Terrors with PTSD

Improving Body Image w/ a Somatic Approach, and Deb Schachter

Complex PTSD: From Surviving to Thriving by Pete Walker -Book Summary About Healing Childhood Trauma

6 Deep and Lasting Ways to Improve Your Self-Esteem

Connectability with Anna Runkle

Restoring Your Internal Sense of Safety After Trauma w/ CPTSD Expert Dr. Arielle Schwartz

Armoring - How Trauma Gets Embodied as Tension, Chronic Pain, Jumpiness or Emotional Walls

Healing from Childhood Trauma - with "Past Tense" Author Sacha Mardou