Therapy in a Nutshell

Learn the skills to regulate your emotions, join the membership: https://courses.therapyinanutshell.com/membership Morning depression is a common experience where symptoms of depression, such as fatigue, hopelessness, brain fog, and difficulty getting out of bed, are at their worst upon waking. This is largely influenced by biological factors, including the cortisol awakening response, where stress hormones spike in the morning, causing a sense of overwhelm or shutdown. Misalignment of the circadian rhythm, due to genetics, sleep disorders, or inconsistent schedules, can exacerbate these symptoms. Additional contributors include inflammation, which peaks for some people in the morning, and underlying conditions like sleep deprivation, insomnia, or physical illnesses such as low thyroid function or anemia. Treatment focuses on resetting the circadian rhythm and managing cortisol through light therapy, melatonin microdosing, consistent sleep hygiene, and gradually building a positive morning routine. Simple actions like taking one step out of bed, drinking water, or practicing gratitude can help counteract the depressive freeze response. Talk therapy and medication, particularly SNRIs, can also provide significant relief. By addressing these biological and behavioral factors, individuals can create mornings that feel manageable and even uplifting. Small changes, taken one step at a time, can lead to meaningful improvements. Check out the transcript: https://therapyinanutshell.com/morning-depression/ 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

https://courses.therapyinanutshell.com/membership Learn to Mind your Boundaries with Jess: https://www.youtube.com/@UCpFOiBujrj00OAxWnCpsX_g Free Guide to manage holiday boundaries: https://crafty-composer-5127.kit.com/55a7a3a7e9 Today, I'm super excited that we're going to be talking about boundaries with a boundaries expert, Jess Miller. We'll explore the nitty gritty of setting boundaries. Why do we feel anxious when we do it? Why do we feel guilty after we do it? Why do we maybe shake or cry when we do it? What's the difference between being mean and setting a boundary? What's the difference between an ultimatum and setting a boundary? What do toxic boundaries look like and how Jess shifted in her approach from being a people pleaser to healthy, gentle boundary setting, even with mother in laws. Jess Miller is a licensed marriage and family therapist. She has 12 years of clinical experience, and she's also a creator that I love on Instagram. Her channel is called Mind Your Boundaries. 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

Learn the skills to regulate your emotions, join the membership: https://courses.therapyinanutshell.com/membership The most effective diet for mental health appears to be what is called the Mediterranean diet- this is a diet high in vegetables, fruit, legumes, beans, nuts, fish, unsaturated fats like olive oil, and it’s low in processed foods, red meat, and highly processed grains. There have been a lot of studies on this type of diet, an overview of 41 studies involving over 1.5 million health adults found that a diet low in sugar, saturated fat and processed foods can reduce the risk of depression by 24%. Decreasing the inflammatory index was found to decrease inflammation in other studies. And people who were very careful to closely follow the mediterranean diet decreased their risk of developing depression by 33%. A handful of studies show that the Mediterranean Diet can be even helpful for people with bipolar or schizoaffective disorders. Scientists believe there are 4 reasons that eating this way improve your mood. 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

Learn how to regulate your nervous system in my FREE online course: https://courses.therapyinanutshell.com/grounding-skills-for-anxiety-stress-and-ptsd Childhood trauma can have a direct, lasting impact on physical health, mental health, and ability to function in society. But we didn’t have any idea how much impact it had until the late 1990’s, when a curious doctor made a groundbreaking discovery. They found that a huge number of people have experienced at least one Adverse Childhood Experience (64%) and 17% or 1 in 6 children experience at least 4 ACES. And more specifically, 28% of women and 16% of men reported being sexually abused during their childhoods. And this study was done with mostly middle class white folk, but the rates are actually higher with other demographics. So that was the first finding, childhood trauma is way too pervasive. And two- Dr. Felitti found that this trauma is directly correlated with a wide range of negative health outcomes in adulthood, including chronic diseases, mental health issues, substance abuse, and early death. The ACE's quiz at NPR: https://www.npr.org/sections/health-shots/2015/03/02/387007941/take-the-ace-quiz-and-learn-what-it-does-and-doesnt-mean 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