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•Ep 32•Transcript available on Metacast 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•Ep 31•Transcript available on Metacast 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•Ep 30•Transcript available on Metacast 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•Ep 29•Transcript available on Metacast 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•Ep 28•Transcript available on Metacast 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•Ep 27•Transcript available on Metacast 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•Ep 26•Transcript available on Metacast 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•Ep 25•Transcript available on Metacast 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•Ep 24•Transcript available on Metacast 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•Ep 23•Transcript available on Metacast 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•Ep 22•Transcript available on Metacast 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•Ep 21•Transcript available on Metacast 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•Ep 20•Transcript available on Metacast 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•Ep 19•Transcript available on Metacast 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•Ep 18•Transcript available on Metacast 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•Ep 17•Transcript available on Metacast 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•Ep 16•Transcript available on Metacast 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•Ep 15•Transcript available on Metacast 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•Ep 14•Transcript available on Metacast 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•Ep 13•Transcript available on Metacast If you have severe depression, PTSD, or anxiety that just won’t go away despite therapy and medication you should know about Ketamine. 30-40% of people with depression have treatment-resistant depression (that means that you’ve tried at least 2 types of medication and it isn't helping). And scientists and doctors are really excited about the potential for ketamine as a new and effective treatment for mood disorders, PTSD, and chronic pain. Ketamine has been approved by the FDA for anesthetic for...
Mar 25, 2022•15 min•Ep 12•Transcript available on Metacast Are you on the side of accepting and embracing who you are now or do you crave more change? Do you think that change is always a good thing? Join me for a discussion on acceptance and change to see which side you land on. I hope to give you a new perspective to help you live your best life! I’ve made a lot of content about acceptance and about how being willing to feel your emotions can be really helpful. But if you’ve watched a lot of my videos you also know that I make a ton of videos about gr...
Mar 17, 2022•13 min•Ep 11•Transcript available on Metacast Most people don’t even know about this communication style, but if you did, you could solve a lot of problems in your relationships. You can learn to improve relationships by learning how to identify whether you are an asker or a guesser. This is a communication style that no one is talking about, but if you learn it, your life can change for the better. In guess culture style of communication you try to put out feelers, because you don’t want to make someone uncomfortable by asking directly. Yo...
Mar 10, 2022•17 min•Ep 10•Transcript available on Metacast The news can make you really anxious, but you can learn to manage that anxiety. If doom scrolling is ruining your day or if the steady stream of bad news is getting you down, depressed, or overwhelmed, take a few minutes to learn how to manage anxiety about the news. It’s been a rough weekend for Ukraine and the world. The news coming out of there is painful and scary to watch. And I know it’s affecting a lot of people. Over the weekend, one of my friends posted how the news was making her anxio...
Mar 10, 2022•12 min•Ep 9•Transcript available on Metacast If you go to bed worrying about your day, your body’s like, “Hey, let me help you out. I’m going to give you a dump truck load of cortisol the minute you wake up, doesn’t that sound great?” Then you may experience anxiety upon waking. This is called the cortisol awakening response. It's connected to your circadian rhythm, and depending on how you look at it, it’s a blessing or a curse. If you wake up to anxiety first thing in the morning, you know how uncomfortable it can be. In this video we’re...
Mar 08, 2022•7 min•Ep 8•Transcript available on Metacast The internet is really cool. You can learn all about psychology and mental health diagnoses, but you aren’t learning it in any order, which means that you aren’t getting the first lecture in every psych class - which means it’s more likely that you’ll self-diagnose depression or anxiety in a way that can be harmful for you. In this podcast you’re going to learn all about how trendy psychology may be convincing you that you’re broken, depressed, or have an anxiety disorder and how to prevent your...
Feb 02, 2022•13 min•Ep 7•Transcript available on Metacast When you make a mistake you have two choices. Knowing the difference between shame and guilt can change your life. Let’s say you hurt someone you really care about. Guilt says “What I did was wrong. I made a mistake.” Shame says “I am a mistake. There’s something wrong with me.” Is shame ruining your life? Is shame ruining your relationships? Do you feel like you’re a piece of crap? Do you feel broken when you mess up? Shame leads to defensiveness, trying to cover up what you’ve done, or just gi...
Jan 30, 2022•9 min•Ep 6•Transcript available on Metacast Okay, in the last two videos we talked about the difference between an anxiety attack and a panic attack, and how you can get stuck in a cycle of having panic attacks. In this video we’ll talk about how to stop panic attacks. It’s a bit paradoxical, but it works. In the previous video we talked about the panic attack cycle. 1- a sensation or feeling, 2- you judge that feeling to be unacceptable, bad or dangerous, 3- this triggers an escalating FFF response, and 4- your brain learns that panic an...
Jan 28, 2022•16 min•Ep 5•Transcript available on Metacast In this video you’re going to learn how to stop having panic attacks. You’ll learn what you’re doing that makes them come back. You’ll learn the difference between a trigger and the real cause of panic attacks. And then you’ll learn the three steps to stopping panic attacks from coming back. But there is a straightforward process to stop recurring panic attacks. As Nick Wignall says “Once you understand what panic really is and how it works, it’s possible to completely free yourself from it.” So...
Jan 07, 2022•11 min•Ep 4•Transcript available on Metacast What’s the difference between an anxiety attack, a panic attack, and panic disorder? This is important because people sometimes use these terms interchangeably, they both have a lot of overlapping symptoms, but the treatment for each of them is different. So in this episode we’ll talk about the difference, in the next episode we’ll talk about good and bad advice for treating them, and in the third episode we’ll talk about how to stop panic attacks. Okay, so what’s the difference? First, definiti...
Jan 03, 2022•7 min•Ep 3•Transcript available on Metacast 
