Therapy in a Nutshell

Hypervigilance and Trauma- How to Get Your Brain to Shut Off

Trauma and hypervigilance keeping you from falling asleep? Learn why your mind won’t stop worrying—and simple ways to make it finally rest. Learn the skills to regulate

Emotional Regulation - How to Actually Sit with Your Feelings

If you want to learn how to regulate your emotions, you have to learn the crucial emotional regulation skill of acceptance. Learn the skills to regulate your Emotions, j

When You Feel Worthless

Depression, trauma and negative self-talk can leave you feeling worthless or struggling with low self-esteem. But you don’t have to feel depressed forever.  Learn how to

How I Dealt with Performance Anxiety (as an Anxiety Expert)

Performance anxiety? Learn how to overcome stage fright and anxiety with 7 practical strategies to stay calm, focused, and confident. Sign up for my free Panic Attacks c

The Profound Impact of Hormones in Women with ADHD

Hormones have a drastic impact on women with ADHD.  Learn how estrogen and your cycle impact focus, mood, and why symptoms suddenly get worse. Learn the skills to regula

Overgeneralization -This Thinking Pattern Makes Everything Feel Worse

This CBT tool helps you stop overgeneralization, regulate emotions, and break negative thinking patterns with simple, practical tools. Check out our FREE How to Stop Pan

How to Get Started When You’re Drowning in Overwhelm - ADHD Friendly

Feeling overwhelmed and stuck? Learn how ADHD affects motivation—and 5 simple ways to get moving again when you feel overwhelmed and can’t get started. Learn the skills

4 Essential Habits for Emotional Regulation

You can learn how to regulate your emotions by practicing these four skills. People who regulate emotions well don’t avoid feelings—they build habits that help them pau

When You're Drowning in Overwhelm

Feeling overwhelmed or stuck in an emotional crisis? Learn 3 simple, practical tools to handle overwhelm, regain control, and move forward with confidence. Sign up for m

The Biology of Trauma with Dr. Aimie Apigian

Trauma is stored in our body and our nervous system more than just in our minds. In this interview we discuss the biology of trauma and PTSD. Learn the skills to Regulat

6 Medical Conditions that Impact Mental Health, Depression, and Anxiety with Dr. Tracey Marks

Depression and anxiety can come from physical problems like thyroid, hormones, sleep, or nutrient deficiencies—learn the top medical causes to check for in this episode. 

Why Anxious People Shouldn’t Use “Deep Breathing"

Deep breathing can worsen anxiety and trigger hyperventilation or panic attacks—learn why slow breathing with a longer exhale works better. Check out our FREE Grounding

BONUS EPISODE: How to take Pyschedelics for Your Mental Health with Dr. Will Van Derveer and Mike Pesca

This week we’re sharing a special episode from our friends at How To!, the 2026 Ambie Award-nominated “Best Personal Growth Podcast” that’s back with a new host and new t

Micro Habits to Regulate Depression or Trauma (Shutdown Response)

Micro-habits to activate your nervous system and move out of dorsal vagal shutdown. Trauma-informed tools to reduce depression and climb the polyvagal ladder. Learn the

Racial Trauma - The Impact of Racism on Mental Health with Ashley McGirt Adair

This conversation with Ashley McGirt-Adair explores the profound impact of racism and racial trauma on mental health, physical health, and overall well-being. We discuss

4 Types of Overthinking and How to Stop Them - Worry, Intrusive Thoughts, Rumination, Over-Analyzing

Learn 4 skills to stop overthinking, rumination, worrying and over-analyzing. Overthinking can make you super anxious, but there are practical ways to stop it.   Here

Meditation for Chronic Pain- Somatic Tracking Exercise to Replace Fear with Curiosity

If you have chronic pain including back pain you can benefit from this somatic tracking exercise from Alan Gordon’s Pain Reprocessing Therapy Pain Psychology Center: http

How to Heal Attachment Wounds - Anxious or Avoidant Attachment styles w/ Jessica Baum

If you’ve ever wondered whether your attachment style is fixed, good news: it’s not. In this conversation with therapist and author Jessica Baum, LMHC (Anxiously Attached

3 Essential Strategies to Prevent Burnout - Slow Productivity Summary by Cal Newport

Burnout isn’t caused by doing too much—it’s caused by using stress as your limit. Learn 3 slow productivity shifts to work less and feel better. Learn the skills to Regu

Social Anxiety Skills That Actually Help w/ Dr. Deborah Dobson

Social Anxiety Explained with Dr. Deborah Dobson: Why Social Anxiety Feels So Intense and the Skills That Actually Help Learn the skills to Regulate your Emotions, join