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 Do you ever feel hopeless, shut down, or walled off? Or do you get triggered and feel anxious, angry, or agitated? There are essentially 3 states of your nervous system: Ventral Vagal (Safe and social) Sympathetic (Fight or Flight) and Dorsal Vagal (Shut Down). Most people ar...
Nov 26, 2022•15 min•Ep. 67
Check out my Free Course, Grounding Skills for Anxiety, Stress and PTSD here: https://courses.therapyinanutshell.com/grounding-skills-for-anxiety-stress-and-ptsd 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 ...
Nov 17, 2022•6 min•Ep. 66
Learn to drop the struggle with intrusive thoughts in Dr. Kat Green's online course: https://courses.therapyinanutshell.co... What are intrusive thoughts? Intrusive thoughts are words or images that pop into your mind unwanted, they’re often disturbing, they have little to do with what you’re doing or with reality, and the thoughts that are distressing can seem really loud, demanding your attention. Even when other people tell you a thought isn’t true or it doesn’t mean anything, the thought may...
Nov 03, 2022•10 min
Check out the course, Taking Charge of Intrusive Thoughts, here: https://courses.therapyinanutshell.com/managing-intrusive-thoughts OCD is caused by a combination of factors- genetic and biological(what’s going on with our bodies, including inflammation, nutrition, stress, etc), environmental (our experiences), and psychological- how we think. The way you think and act determines whether you feed or starve your OCD. In this video we’ll look at 6 types of thinking that feed OCD, they make it wors...
Oct 27, 2022•12 min•Ep. 65
Learn how to stop worrying with the online course Worry Free, taught by Nick Wignall- https://courses.therapyinanutshell.com/WorryFree Worry isn’t something that happens to you, it’s actually something that you do, that you subconsciously choose to do, because it serves a function- your brain rewards you for it. And then it becomes a habit. If you want to learn how to worry less, you need to understand why your brain likes to worry, because that will free you to find a replacement for that habit...
Oct 27, 2022•11 min•Season 3Ep. 36
Learn more in one of my in-depth mental health courses: https://courses.therapyinanutshell.co... If you were to ask someone, “What’s causing your insomnia?” they might say something like: “my stress, anxiety, my brain won’t shut off”, maybe they think it’s their cat waking them up or they drank too much coffee or they watched a scary movie before bed. And granted, all of these things can mess with your sleep for a night or two, or more, but they aren’t the thing that causes chronic insomnia. In ...
Oct 24, 2022•5 min•Season 3Ep. 59
Here is the link to my "Change Your Brain" course: https://courses.therapyinanutshell.co... Despite 85-90% of people believing that depression is caused by a chemical imbalance, there is no evidence that a chemical imbalance causes depression or is associated with depression. A new meta-analysis by the University College London reviewed the evidence and made headlines this week. Check out my two unlisted videos on what causes depression: https://youtu.be/Tr1sOJn8Z1Y https://youtu.be/EmCkBCZdZ7M ...
Oct 17, 2022•20 min•Season 3Ep. 60
For more ways to manage depression check out my course, Change Your Brain: 10 Natural, Research-Backed Ways to Improve Mental Health https://courses.therapyinanutshell.com/change-your-brain Or my other courses and free resources here: https://courses.therapyinanutshell.com/?utm_medium=YTDescription&utm_source=podcast A chemical imbalance is not “The Cause” of depression. We have been systematically misinformed about what depression and anxiety are”. This is the main idea behind Johann Hari’s bes...
Oct 13, 2022•20 min•Ep. 68
Download the free Habit Builder here: https://courses.therapyinanutshell.co... You can learn the daily habits that happy people use to foster a lasting happiness. These are skills that you can develop. In this video we'll talk about 14 daily habits that happy people practice to create more joy in their lives. I don’t know about you but the pandemic has seemed to make it harder to feel joy. We spend less time doing things with people we love, we stay home, a lot of people feel depressed, anxious,...
Oct 12, 2022•14 min•Season 3Ep. 34
Download the free Habit Builder here: https://courses.therapyinanutshell.co... Want some help to be happier? My sponsor, BetterHelp, connects you to a licensed professional from the comfort of your own home. Try it now for 10% off: https://betterhelp.com/therapyinanuts... Researchers studied the question “Does trying to be happy actually work? If you decided to consciously work on being happier, would you actually be happier down the road? They asked this question in 4 different countries. The r...
Oct 11, 2022•10 min•Season 3Ep. 33
Download the free Habit Builder here: https://courses.therapyinanutshell.co... You can learn how to be happy. It's a skill that you can develop. But trying to make yourself feel happy immediately usually backfires- either you end up just seeking momentary pleasures like food, drugs, buying stuff, hooking up, or distracting yourself…all of which can make your life worse in the long run. Or you end up putting so much pressure on yourself to be happy that you make yourself more stressed out and mis...
Oct 10, 2022•14 min•Season 3Ep. 32
Check out my free course, Grounding Skills for Anxiety, Stress and PTSD https://courses.therapyinanutshell.com/grounding-skills-for-anxiety-stress-and-ptsd Here’s the thing about trauma, even though the event happened in the past- we work with trauma in the present moment. It causes pain in the present moment, it changes your nervous system in the present moment. The hurt isn’t just “in the past” it’s right here, in your body and emotions right now. In the last video we talked about 4 ways traum...
Oct 06, 2022•15 min•Season 3Ep. 31
Check out my Grounding Skills Course here: https://courses.therapyinanutshell.com/grounding-skills-for-anxiety-stress-and-ptsd Managing stress involves a lot of things, a healthy work life balance, good boundaries, sleep, exercise, but changing what you eat can also have a big impact on your stress levels, and that’s because what you eat impacts cortisol levels. Cortisol is known as the stress hormone, it is part of the activating energizing response in your body, and it triggers the fight or fl...
Oct 03, 2022•9 min•Season 3Ep. 30
Check out my course, Change Your Brain: 10 Natural, Research-backed Ways to Improve Mental Health https://courses.therapyinanutshell.com/change-your-brain When you have a traumatic experience, your brain physically changes in structure and electrical activity. And one of the big symptoms that we see with Trauma and PTSD is changes in memory. There are 4 ways that traumatic memories differ from regular memories. In this video we’ll talk about how PTSD and trauma change your memories and 3 things ...
Sep 29, 2022•11 min•Season 3Ep. 29
Pre-order Dr. Marks' book Why Am I So Anxious now: getyourpreorder.com Social anxiety can be paralyzing, you may overthink everything you say or worry that everyone is judging you. Social anxiety can lead to avoidance of important events and social isolation which can lead to other problems in your employment or relationships. In this video, I've invited Dr. Tracy Marks to share her top tips for dealing with social anxiety. She'll teach you two medication options for treating social anxiety and ...
Sep 26, 2022•14 min•Season 3Ep. 28
Learn grounding skills for anxiety attacks in my free course: https://courses.therapyinanutshell.com/grounding-skills-for-anxiety-stress-and-ptsd An anxiety attack, in my definition, is when you're overwhelmed with stress, fear or anxiety, you may feel panicky or your anxiety is so strong and the physical symptoms are so intense that you can’t function very well. This video is going to teach you the psychology behind calming anxiety attacks and give you a ton of tools to try so that you can crea...
Sep 22, 2022•16 min•Season 3Ep. 27
Sign up for Nick's newsletter here: https://nickwignall.com/newsletter-5/ Download my Quickstart Guide to Anxiety here: https://therapyinanutshell.com/ Anxiety disorders are absolutely treatable, but most people don't actually understand what is the real cause of their anxiety- they assume that anxiety is caused by genes or by childhood experiences, but the truth is, we make our own anxiety worse by accidentally believing these myths about anxiety. Today I've invited Nick Wignall on the channel ...
Sep 19, 2022•13 min•Season 3Ep. 26
Check out my Coping Skills and Self Care course: https://courses.therapyinanutshell.com/coping-skills-and-self-care-for-mental-health Learn more in one of my in-depth mental health courses: https://courses.therapyinanutshell.com/store The number one most common complication after giving birth is postpartum anxiety- but almost no one is talking about it. It’s more common than infection, hemorrhage, or postpartum depression, but no one mentions it. But postpartum anxiety is super duper common. Abo...
Sep 15, 2022•15 min•Season 3Ep. 25
Get the course: Change Your Brain-Neuroplasticity and Mental Health https://courses.therapyinanutshell.com/change-your-brain In this video, we’re going to talk about catastrophizing- expecting the worst! Catastrophizing is an excellent way to make yourself anxious and depressed and completely ruin your life! Oh yeah, and I’m going to teach you 3 things you can do to stop catastrophizing. What is Catastrophizing: Catastrophizing is a common cognitive distortion, or thinking error. It’s when we th...
Sep 13, 2022•18 min•Season 3Ep. 24
Learn a mind-body approach to treating anxiety in my FREE course Grounding Skills for Anxiety, Stress and PTSD: https://courses.therapyinanutshell.co... An anxiety disorder diagnosis does not mean that you are defective, nor that it’s your fault, you’re not broken. The disorder is treatable. It doesn’t have to be permanent! Anxiety is a real and challenging condition where our physiology, our mind, and our experiences get caught up in a cycle of increasing worries and physical symptoms. But that...
Sep 12, 2022•11 min•Season 3Ep. 23
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 You know the feeling, you come out of a work meeting or a hangout with friends and start thinking “Why did I say that? I should have responded this way! I am such an idiot! What did he mean when he said…?” Or you think “I was the most awkward person at the party!” Or “I overs...
Sep 08, 2022•12 min•Season 3Ep. 22
Want individualized support to stop dwelling on the past? My sponsor, BetterHelp, connects you to a licensed professional counselor from the comfort of your own home. Try it now for 10% off your first month: https://betterhelp.com/therapyinanuts... Depressive rumination is a type of overthinking where you create the habit of dwelling on the past. You rehash all the terrible things you can think of over and over and over. Depressive rumination says “Why is life so awful? Why am I such a failure? ...
Sep 07, 2022•13 min•Season 3Ep. 21
Learn more in one of my in-depth mental health courses: https://courses.therapyinanutshell.co... 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/therapyinanuts... OK, so how can we stop overthinking everything? 1. The very first skill to stop overthinking is noticing and naming. Rumination is a bad habit that we’re often not aware we’re doin...
Sep 06, 2022•17 min•Season 3Ep. 20
Learn more in one of my in-depth mental health courses: https://courses.therapyinanutshell.co... Want individualized support to stop dwelling on the past? My sponsor, BetterHelp, connects you to a licensed professional counselor from the comfort of your own home. Try it now for 10% off your first month: https://betterhelp.com/therapyinanuts... Depressive rumination is a type of overthinking where you create the habit of dwelling on the past. You rehash all the terrible things you can think of ov...
Sep 05, 2022•13 min•Season 3Ep. 19
Check out my FREE online course- Grounding Skills for PTSD, Stress and Anxiety: https://courses.therapyinanutshell.com/store Hey, everyone! I love to read and learn more about how to treat trauma and PTSD, so I thought I’d share my favorite books about recovering from trauma and PTSD. #1. Ok, here’s my favorite PTSD Self-Help book: -Healing Trauma by Peter Levine. Awesome book explaining how trauma gets trapped in the body and how you can process through it and heal. A short read with gentle exa...
Sep 01, 2022•8 min•Season 3Ep. 18
Check out my free Grounding Skills Course here: https://courses.therapyinanutshell.com/grounding-skills-for-anxiety-stress-and-ptsd When it comes to therapy it’s really good to be an informed consumer. There are hundreds of different types of therapy, and every therapist is different in how they approach issues like PTSD, so whether you’ve never tried therapy before or you’ve worked with other therapists in the past and you want something different, learning about different PTSD treatment modali...
Aug 29, 2022•13 min•Season 3Ep. 17
Understanding Grief and Loss Online Course- only $9: https://courses.therapyinanutshell.com/products/understanding-grief-loss-and-mourning What happens when you don’t process your grief? What happens when you avoid dealing with loss? People say that time heals, but I would argue that it doesn’t unless you allow yourself to work through your pain little by little. Now it’s clear that each person’s grief is unique, there isn’t a concrete set of steps you can do in order, there isn’t a time limit f...
Aug 25, 2022•8 min•Season 3Ep. 16
Check out my free Grounding Skills Course for Anxiety: https://courses.therapyinanutshell.co... Anxiety at night can be brutal, you just want to lay down, rest, go to sleep, and your brain is like “Hey, let’s do a quick review of everything stupid you’ve ever done” and you’re like “What? No!” and your brain is like…ok, point number 1…” Or it’s like- hey, let’s try to imagine every awful thing that could happen. You’re relaxing, let’s worry for a little bit, doesn’t that sound like fun? Nighttime...
Aug 22, 2022•9 min•Season 3Ep. 15
Grief is a painful experience, but it's not just in the mind, or spirit, Grief actually has a physical impact on our bodies. In this episode I have a conversation with Dr. Dorothy Hollinger, the author of The Anatomy of Grief, about how Grief shows up in our physical heart, in our brains, our tears. How grief impacts sleep and appetite and digestion. Grief and loss can be terribly painful, but there is also hope for healing and growth through the process. Check out our mini-course Understanding ...
Aug 10, 2022•36 min•Season 3Ep. 14
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: https://betterhelp.com/therapyinanutshell Learn more in one of my in-depth mental health courses: https://courses.therapyinanutshell.com/store Therapy can be really expensive, I’ve actually never been able to afford therapy until the last couple of years, and I know many people are in the same boat. So let’s talk about how to find a ...
Mar 31, 2022•14 min•Season 3Ep. 13
