Tag: therapy in a nutshell

Sleep, Anxiety and Insomnia: How to Sleep Better when You’re Anxious

It can be hard to fall asleep when you’re anxious, and insomnia can make anxiety worse. But you can train your brain to worry less and to sleep better when you’re anxious by using the skill of Deliberate Worry. In this video, I’m going to talk about how worry and anxiety can make it hard to fall asleep, and I’ll teach you how to train your brain to stop worrying at night. Now Our brains and bodies are naturally good at sleeping, they like to sleep, so if we’re not sleeping then it’s often because we’ve developed some habitual way of keeping our brain turned on, we’ve gotten in the way of our sleep response.Manta Sleep Eye Mask: https://bit.ly/3dXSFeJ Use the Code NUTSHELL for 10% offHaving a consistent routine before bed, like wearing a sleep mask or doing other sleep hygiene routines, can help your brain start to turn on the sleep hormones (like melatonin) and that’s because our brain likes to make paired associations. Bedtime Routine- feel sleepy. I go into a lot more detail about this in my video on Triggers. So just like when you watch an ad with a delicious hamburger, your mouth may start to water. What we do right before we sleep can help our brain turn on that sleep response.One thing that often happens with insomnia is that people have developed the habit of thinking through their day when they lay down. When you do this repeatedly, instead of associating your bed with sleepy time, your brain associates bed with worry time. We’ve practiced it over and over and now the brain thinks- “Laying down? Let’s get to work”. We develop a trained response, we’ve taught our brain through habit that the time to worry is bedtime. But good news, your brain is built to re-wire itself, it’s built to pair and un-pair these associations. So all we have to do is retrain our brain to associate the bed with sleeping.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/therapyinanutshellSupport my mission on Patreon: https://www.patreon.com/therapyinanutshellLearn more in one of my in-depth mental health courses: Now on Teachable! Use the code NUTSHELL for 25% off! https://therapyinanutshell.teachable.com/coursesSign up for my newsletter: www.therapynutshell.comTherapy 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.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—-Music licensed from www.Bensound.com or Artlist.io Images from Freepik.com (premium license), Pixabay, or Wikimedia commonsImages from wsj.com, thedailytexan,

Covid-19 Therapy Session- Managing Fear and Anxiety- A Therapist’s Advice- With Monica Blume

So many people are anxious and worried about covid-19, and for good reason, it’s disrupting lives, harming the economy, and is quite dangerous. In this little therapy session, we talk about Monica’s approach to fear, worry and anxiety, and her essential advice on the topic. Today I’ve got a special guest Monica Blume- here to talk about Covid-19 and what she’s saying to dozens of her clients in therapy sessions each week. 1. Fear and anxiety around Covid-19 is normal, real, human. This cannot not affect your emotions. That is not you losing control but instead you feeling about this Coronavirus pandemic. This is you being human. It is uncomfortable, not weak or unhealthy.2. Realize the strengths you are already using; know you have many others to help you through. It’s easy to doubt our own abilities to handle hard things, but we have strength that reaches far beyond what we have tested.3. Seeing and being a part of the beauty of the human reaction: when you’re struggling with issues you can’t control, focus on things you can. Help/serve others when your own stuff is overwhelming.4. Have the experience. This is a momentous time in our lives, experiencing something together as an entire world population. It will be a major point in the history of our lives. You’re going to have it, so experience it. “Buy the ticket, take the ride.” Hunter S. ThompsonSign up for my newsletter: www.therapynutshell.com Change your Brain: Mental Health and Neuroplasticity Course: https://www.udemy.com/course/change-your-brain/?referralCode=49D58F6A4DDAB470C05CCoping Skills and Self-Care for Mental Health Course: https://www.udemy.com/course/coping-skills-and-self-care-for-mental-health/?referralCode=B581946ECDF88EAE776DHow to Help: Practical Skills to help Loved ones with Mental Illness: https://www.udemy.com/course/how-to-help-depression-and-anxiety/?referralCode=9BE508815586D307F4A2My Favorite Books for Mental Health: The Anatomy of Peace: https://amzn.to/372uqco Anxiety/Depression: Get out of your Mind and Into Your Life: https://amzn.to/2udkG0s Trauma- Healing Trauma: https://amzn.to/2u9VZlk Marriage- The 7 Principles for Making Marriage Work: https://amzn.to/3auVPWy Anxiety/Depression-Get out of your mind and into your life for Teens: https://amzn.to/2Tws3dT Social Anxiety- Painfully Shy: https://amzn.to/2NA5P6M The Worry Solution: https://amzn.to/2R21wDE A Calm Brain: https://amzn.to/2G13SwaTherapy 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.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.

Natural Supplements and Treatments for Anxiety- What the research says about Supplements for Anxiety

Natural Supplements and Treatment for Anxiety When people are looking to treat their anxiety without medication, what they usually mean is that they want to know what herbs and supplements will work for them. And because I get asked about this a lot, I did a ton of research last year on natural supplements to treat anxiety, so in this video I am going to go over 15 of the research backed natural treatments for anxiety that have been shown to have an impact on anxiety, but I am also going to talk about a much more holistic approach to mental health. At the end of this video I’ll list 7 other effective treatments for anxiety, but this video is mostly about supplements. So let’s talk about a couple of ways to combat anxiety other than medicationThere’s this incredibly widespread misconception out there, this idea that if you get diagnosed with depression or anxiety that means that you were born with anxiety or depression that it’s so genetic that there’s nothing you can do about it….now of course there’s a biological factor, but there’s about 20 other factors too. It’s not your fault, but it is treatable, don’t get sucked into the unhelpful pattern of believing you just have to suffer through life. I go into a lot more detail on this in my online course “Change your Brain: 10 Alternatives to medication to change brain chemistry” and this course teaches ways to change your thinking and actions that actually change your brain chemistry, check out the link in the description. But in this video we’re going to talk about supplements, let’s see what some of our non-medication options for treatment are: If you want to download the chart or see the references hop on over to my website https://www.therapynutshell.com/downloadsSign up for my newsletter: www.therapynutshell.com Change your Brain: Mental Health and Neuroplasticity Course: https://www.udemy.com/course/change-your-brain/?referralCode=49D58F6A4DDAB470C05CCoping Skills and Self-Care for Mental Health Course: https://www.udemy.com/course/coping-skills-and-self-care-for-mental-health/?referralCode=B581946ECDF88EAE776DHow to Help: Practical Skills to help Loved ones with Mental Illness: https://www.udemy.com/course/how-to-help-depression-and-anxiety/?referralCode=9BE508815586D307F4A2My Favorite Books for Mental Health: (These are affiliate links) The Anatomy of Peace: https://amzn.to/372uqco Anxiety/Depression: Get out of your Mind and Into Your Life: https://amzn.to/2udkG0s Trauma- Healing Trauma: https://amzn.to/2u9VZlk Marriage- The 7 Principles for Making Marriage Work: https://amzn.to/3auVPWy Anxiety/Depression-Get out of your mind and into your life for Teens: https://amzn.to/2Tws3dT Social Anxiety- Painfully Shy: https://amzn.to/2NA5P6M The Worry Solution: https://amzn.to/2R21wDE A Calm Brain: https://amzn.to/2G13SwaTherapy 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.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.