In this guided meditation, I walk you through visualizing your happy place, your safe place, your calming place so that you can relax and fall asleep. 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 in-depth mental health courses: https://courses.therapyinanutshell.com/?utm_source=podcast&utm_medium=03042021 Support my mission on Patreo...
Mar 05, 2021•8 min•Ep 40•Transcript available on Metacast Emotion processing is when you work through emotions, and in this technique for anxiety and other strong emotions, we cover the SIFT technique. the SIFT technique was developed by Dr. Dan Siegal and is a helpful technique for coping with anxiety and stress and other sensations and emotions. Thanks BetterHelp for sponsoring the video: BetterHelp- Professional, Affordable Online Counseling starting at around $65 a week https://www.betterhelp.com/therapyina... Learn more in one of my in-depth men...
Feb 27, 2021•5 min•Ep 42•Transcript available on Metacast Ready to change your life? Buy the full, ad-free Emotion Processing course now for only $147: https://courses.therapyinanutshell.com/emotion-processing?utm_campaign=Feb%2018,%202021&utm_medium=Description&utm_source=podcast Coping skills for emotions like anger, depression, anxiety focus on making bad feeling go away, on feeling better in the moment. But in the long run, coping skills actually make us feel worse because when we suppress our emotions, when we try to make our emotions go away or j...
Feb 18, 2021•19 min•Ep 3•Transcript available on Metacast Ready to change your life? Buy the full, ad-free Emotion Processing course now for only $147: https://courses.therapyinanutshell.com/emotion-processing?utm_campaign=Feb%2011,%202021&utm_medium=Description&utm_source=podcast Many of us think of emotions as either "good"/"positive" or "bad"/"negative." But this view of emotions is inaccurate and unhelpful. In this video, you will learn how to stop judging your emotions and start describing them instead. This nonjudgmental attitude has been shown t...
Feb 11, 2021•14 min•Ep 2•Transcript available on Metacast Ready to change your life? Buy the full, ad-free Emotion Processing course now for only $147: https://courses.therapyinanutshell.com/emotion-processing?utm_campaign=Feb%2004,%202021&utm_medium=Description&utm_source=podcast When we don't know what we're feeling, we tend to be reactive and impulsive in ways that mess up our life. When our emotions are vague, nebulous, unexplored sensations - when we feel something, but we don’t know what it is or we aren’t sure where it comes from - we have littl...
Feb 04, 2021•13 min•Ep 1•Transcript available on Metacast How to Process Your Emotions Ready to change your life? Buy the full, ad-free Emotion Processing course now for only $147: https://courses.therapyinanutshell.com/emotion-processing?utm_campaign=Jan%2028,%202021&utm_medium=Description&utm_source=podcast Invest in yourself! Use my link and check out the first chapter of any course for FREE! https://bit.ly/3qHLWvZ When I talk about processing emotions, I mean we literally need to go through a process to regulate and resolve our emotions. In this vi...
Jan 28, 2021•15 min•Ep 37•Transcript available on Metacast You can learn to set better goals. Most people don't realize it but they are accidentally setting negative goals and this just isn't how your brain works. If you want to set better goals, then you need to learn how to set positive goals. Setting positive goals is about focusing on the smallest possible steps to accomplishing what you DO want in your life instead of focusing on what you DON'T want in your life. Looking for affordable online counseling? My sponsor BetterHelp connects you to a lice...
Jan 26, 2021•8 min•Ep 35•Transcript available on Metacast You can fight depression and burnout in just a few minutes a day. Your brain is so much better at focusing on survival than it is at focusing on being happy, and it's because of this fact that your brain is constantly scanning for threats, trying to pick out or notice anything bad, dangerous, or negative instead of looking for the positive or dwelling on the good things that happen in your life. Your brain’s default setting is to keep you alive by really paying attention to anything threatening ...
Jan 21, 2021•6 min•Ep 36•Transcript available on Metacast In this video I’m going to talk about how you can create an environment where healing is possible and increase your chances of beating your mental illness. And while most people don’t have the opportunity to go to residential treatment if they need it, there is one thing that I’ve taken from my experience there that helps me be a better therapist now than I was before. And that’s taking a team approach to treatment. Sign up for my newsletter: https://www.therapynutshell.com Thanks BetterHelp for...
Jan 19, 2021•14 min•Ep 34•Transcript available on Metacast Hello everyone, Today is World Mental Health Day. Right now around a billion people experience a mental illness or a substance abuse disorder and depression is the leading cause of disability worldwide. But the solution sometimes seems overwhelming. So it’s needless to say that mental Illness is a big problem for many people. And the causes are complex, from biology to experience to how we think and act, and in my opinion depression and anxiety are often caused by a lot of tiny little thoughts o...
Jan 12, 2021•5 min•Ep 33•Transcript available on Metacast In this video you’re going to learn what to do when your brain just won’t shut up with all the worries about what’s going to happen in the future. I’m going to teach you one antidote for when you’re stuck ruminating on your fears, and I’ll teach you why you should never worry in your head. A Little worry is ok. Worry serves a function. Beneficial worry prompts action, it can help us plan for the future by thinking through possible problems and their solutions. But compulsive worry makes us feel ...
Jan 07, 2021•17 min•Ep 29•Transcript available on Metacast Mental filtering is the cognitive distortion where we only see one aspect of a situation, usually the negative side of it when it comes to depression or anxiety. You focus on the negative and disregard or filter out all the positive. You pick out a single negative detail and hyperfocus on this instead of everything else going on. If you can’t see anything positive, then your thoughts are lying to you. Mental filtering makes us more anxious, but anxiety makes us mental filter more- because anxiet...
Jan 05, 2021•15 min•Ep 32•Transcript available on Metacast Loneliness impacts the immune system, mental health, and physical health in dramatic ways. But you can counteract its effects through intentional human connection. Loneliness contributes to depression, anxiety, heart disease, a weakened immune system, cognitive decline, and other mental and physical health problems, but you can find ways to connect with others in a way that strengthens your physical health, even during coronavirus. Looking for affordable online counseling? My sponsor, BetterHelp...
Dec 29, 2020•15 min•Ep 26•Transcript available on Metacast So here’s another of the most common questions I get on my “Rewiring the Anxious Brain” video- People asked “What if the dog bites you?” Now in that video I was explaining how when you avoid something it makes your anxiety go up, and this is really harmful when you avoid something that feels dangerous, but is actually safe- like public speaking, taking a test, or asking for a raise. So I used the example of being afraid of dogs and then explained how gradual exposure can help you overcome that f...
Dec 28, 2020•19 min•Ep 31•Transcript available on Metacast Knowing how to get motivated is really important. How to stay motivated is even more important There are tons of videos teaching tips and tricks and rah rah motivation, but in this video I’m going to teach you how your brain works so you understand the principle behind how to get motivated and how to stay motivated. You’re going to learn how dopamine- the neurotransmitter of reward and motivation works in your brain and 4 simple things you can do to get motivated and stay that way. Looking for a...
Dec 26, 2020•17 min•Ep 28•Transcript available on Metacast Here’s a quick activity that you can do to cope with anxiety and restore a sense of safety and calm, I do it all the time with my clients in session and you can feel a noticeable difference almost immediately. This activity is short and simple, but it can really help decrease anxiety or better cope with anxiety. A big part of anxiety and stress is trying to figure out what you should be doing about certain problems. I mean that’s what worry is, right, it’s thinking about a problem over and over ...
Dec 22, 2020•10 min•Ep 25•Transcript available on Metacast Seasonal Affective Disorder is a type of depression that is associated with changes in the seasons. (It also has the clever acronym, SAD). Or it’s called the Winter Blues. These symptoms often start in the fall and persist into the winter. With Winter SAD people feel less energetic and more moody, with symptoms similar to depression. It can look like: Losing interest in activities you once enjoyed, feeling sluggish, tired, or low energy, having problems with sleep, feeling hopeless, weight gain,...
Dec 21, 2020•15 min•Ep 30•Transcript available on Metacast People-pleasing is when you feel like you have to change yourself to be loved or accepted by others. People pleasing is especially common among women, but anyone could be a people pleaser. When you are stuck in people pleasing you may feel tired, overwhelmed, exhausted, or resentful. There are different types of people pleasers- the perky, the pouty, and the perplexed people pleaser. If you'd like to learn more about overcoming people pleasing and perfectionism, check out Carly's online course: ...
Dec 17, 2020•28 min•Ep 27•Transcript available on Metacast Can you be successful with OCD? John Green is the famous bestselling author of "The fault in our stars" "Looking for Alaska" and "Turtles all the way down. He's successful, smart, deep, and he also has OCD. John Green's book "Turtles all the way down" is a fictional book about a girl who has OCD- Obsessive-compulsive disorder- and how she deals with life. Sign up for my newsletter: www.therapynutshell.com Thanks to BetterHelp for sponsoring the video: BetterHelp- Professional, affordable, online...
Dec 15, 2020•7 min•Ep 24•Transcript available on Metacast In part 3 of Rewiring the Anxious Brain, I talk about what to do when you don't know why you're anxious but you don't know why. After making my video on the Anxiety cycle and how to rewire your brain to be less anxious, I got a lot of questions, but one of the most common ones was "I don't know why I'm anxious" What do I do about that? In this video, I discuss 2 reasons why you might be anxious and you don't know why, and what you can do about anxiety. I discuss the principle of neuroplasticity ...
Dec 08, 2020•20 min•Ep 23•Transcript available on Metacast 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 identify and replace this pattern with a more helpful, sustainable approach. So let’s take a look at each ...
Dec 01, 2020•10 min•Ep 21•Transcript available on Metacast 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 hippocampus and amygdala are activated, these parts of the brain aid in emotion regulation and can help...
Nov 26, 2020•12 min•Ep 22•Transcript available on Metacast 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.therapyinanutshell.com/relationship-skills?utm_campaign=Nov%2024,%202020&utm_medium=Description&utm_source=p...
Nov 24, 2020•10 min•Ep 20•Transcript available on Metacast 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.seekingbalance.com.au/ Thanks BetterHelp for sponsoring the video. BetterHelp: Professional, affordable...
Nov 23, 2020•1 hr 14 min•Ep 19•Transcript available on Metacast 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: Professional, affordable online counseling starting at around $65 a week: https://www.betterhelp.com/therapy...
Nov 23, 2020•30 min•Ep 19•Transcript available on Metacast 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 dangerous situation is resolved and your brain knows you're safe, your body then triggers this parasy...
Nov 19, 2020•14 min•Ep 18•Transcript available on Metacast 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: https://www.therapynutshell.com Thanks BetterHelp for sponsoring the video: BetterHelp- Professional...
Nov 11, 2020•43 min•Ep 17•Transcript available on Metacast 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, and it builds self-esteem - because when you’re being more truthful to your values, beliefs, and opin...
Nov 11, 2020•20 min•Ep 16•Transcript available on Metacast 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 Carex: There are many natural options to treat depression, and many doctors and aren’t aware of the ...
Nov 06, 2020•14 min•Ep 15•Transcript available on Metacast 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 mind and body to be calm by doing little activities that regulate the nervous system, and it’s best if...
Oct 24, 2020•5 min•Ep 14•Transcript available on Metacast 
