Therapy in a Nutshell
Episodes
How Grief Shows up in the Body
10 Aug 2022
Contributed by Lukas
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 ...
How To Find Free or Affordable Therapy
31 Mar 2022
Contributed by Lukas
Looking for affordable online counseling? My sponsor, BetterHelp, connects you to a licensed professional from the comfort of your own home. Try it no...
Ketamine Therapy for Treatment-Resistant Depression
25 Mar 2022
Contributed by Lukas
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 peo...
Mastering the Paradox of Acceptance and Change With Anxiety
17 Mar 2022
Contributed by Lukas
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 f...
Are You Ask Culture or Guess Culture? This Communication Skill Is Life-Changing
10 Mar 2022
Contributed by Lukas
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 t...
4 Ways to Manage News Anxiety
10 Mar 2022
Contributed by Lukas
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 n...
Morning Anxiety? It Might Be Cortisol Awakening Response
08 Mar 2022
Contributed by Lukas
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 m...
How Self-Diagnosis Can Harm You
02 Feb 2022
Contributed by Lukas
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 th...
How to Stop the Shame Spiral
30 Jan 2022
Contributed by Lukas
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 re...
How to Stop Panic Attacks 3/3
28 Jan 2022
Contributed by Lukas
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 havi...
The Panic Attack Cycle 2/3 How to Stop Panic Attacks
07 Jan 2022
Contributed by Lukas
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 t...
What’s the Difference Between Panic Attacks, Anxiety Attacks, and Panic Disorder? 1/3 Panic Attacks
03 Jan 2022
Contributed by Lukas
What’s the difference between an anxiety attack, a panic attack, and panic disorder? This is important because people sometimes use these terms inte...
Is This Why You’re Depressed? Stop Should-ing on Yourself
31 Dec 2021
Contributed by Lukas
Here's one way you make your depression worse: should-ing on yourself. A should statement is a cognitive distortion. It’s based on an overly rigid r...
How to Release Trauma From Your Body
13 Dec 2021
Contributed by Lukas
Trauma is very common. But despite how common it is, trauma treatment is complicated, and complex trauma, stemming from years of abuse, really impacts...
30/30 What‘s the Core Issue? How to Actually Change
27 Nov 2021
Contributed by Lukas
Buy the full, ad-free Emotion Processing course now for only $147 https://courses.therapyinanutshell.com/emotion-processing?utm_campaign=Nov%2026,%202...
29/30 Self-Compassion as the Source of Change
25 Nov 2021
Contributed by Lukas
Buy the full, ad-free Emotion Processing course now for only $147: https://courses.therapyinanutshell.com/emotion-processing?utm_campaign=Nov%2024,%20...
28/30 A GROWTH Mindset vs. a FIXED Mindset
23 Nov 2021
Contributed by Lukas
Buy the full, ad-free Emotion Processing course now for only $147: https://courses.therapyinanutshell.com/emotion-processing?utm_campaign=Nov%2022,%20...
27/30 Get Rid of Self-Limiting Beliefs: How to Process Emotions
25 Oct 2021
Contributed by Lukas
Ready to change your life? Buy the full, ad-free Emotion Processing course now for only $147: https://courses.therapyinanutshell.com/emotion-processin...
26/30 Fight Depression and Anxiety With Your Core Values: How to Process Emotions
22 Oct 2021
Contributed by Lukas
Ready to change your life? Buy the full, ad-free Emotion Processing course now for only $147: https://courses.therapyinanutshell.com/emotion-processin...
25/30 Why Trying to Feel Happy Backfires: Purpose vs. Happiness: How to Process Emotions
20 Oct 2021
Contributed by Lukas
Ready to change your life? Buy the full, ad-free Emotion Processing course now for only $147: https://courses.therapyinanutshell.com/emotion-processin...
24/30 How to Create the Life You Want, One Small Change at a Time: How to Process Emotions
18 Oct 2021
Contributed by Lukas
Ready to change your life? Buy the full, ad-free Emotion Processing course now for only $147: https://courses.therapyinanutshell.com/emotion-proce...
23/30 Self-Deception: The Problem of Not Knowing You Have a Problem: How to Process Emotions
13 Oct 2021
Contributed by Lukas
Ready to change your life? Buy the full, ad-free Emotion Processing course now for only $147: https://courses.therapyinanutshell.com/emotion-processin...
Q & A About Anxiety with Bob and Brad and Therapy in a Nutshell
11 Oct 2021
Contributed by Lukas
Oh my goodness, I got to speak with Bob Schrupp from Bob and Brad (the famous YouTube Physical Therapists), and he asked me a bunch of questions about...
22/30 Cognitive Dissonance: How to Process Your Emotions
24 Aug 2021
Contributed by Lukas
Ready to change your life? Buy the full, ad-free Emotion Processing course now for only $147: https://courses.therapyinanutshell.com/emotion-processin...
21/30 Mindfulness for Anxiety: A Beginner‘s Guide: How to Process Emotions
16 Jul 2021
Contributed by Lukas
Ready to change your life? Buy the full, ad-free Emotion Processing course now for only $147: https://courses.therapyinanutshell.com/emotion-processin...
20/30 Intrusive Thoughts and Overthinking: The Skill of Cognitive Defusion: How to Process Your Emotions
02 Jul 2021
Contributed by Lukas
Ready to change your life? Buy the full, ad-free Emotion Processing course now for only $147: https://courses.therapyinanutshell.com/emotion-proce...
19/30 How to Change How You Think: Cognitive Distortions Part 2: How to Process Emotions
24 Jun 2021
Contributed by Lukas
Ready to change your life? Buy the full, ad-free Emotion Processing course now for only $147: https://courses.therapyinanutshell.com/emotion-processin...
18/30 Cognitive Distortions: Cognitive Behavioral Therapy Techniques
18 Jun 2021
Contributed by Lukas
Ready to change your life? Buy the full, ad-free Emotion Processing course now for only $147: https://courses.therapyinanutshell.com/emotion-processin...
17/30 Reframe Your Negative Thoughts: Change How You See the World: How to Process Emotions
05 Jun 2021
Contributed by Lukas
Ready to change your life? Buy the full, ad-free Emotion Processing course now for only $147: https://courses.therapyinanutshell.com/emotion-proce...
16/30 Neuroplasticity: Change How You Feel by Changing How You Think: How to Process Emotions
04 Jun 2021
Contributed by Lukas
Ready to change your life? Buy the full, ad-free Emotion Processing course now for only $147: https://courses.therapyinanutshell.com/emotion-processin...
15/30 How to Move Past Mental Blocks: How to Process Emotions
21 May 2021
Contributed by Lukas
Ready to change your life? Buy the full, ad-free Emotion Processing course now for only $147: https://courses.therapyinanutshell.com/emotion-processin...
14/30 How to Turn off the Fight/Flight/Freeze Response: How to Process Emotions
13 May 2021
Contributed by Lukas
Ready to change your life? Buy the full, ad-free Emotion Processing course now for only $147: https://courses.therapyinanutshell.com/emotion-processin...
13/30 Coping Skills for Anxiety or Depression: How to Process Emotions
06 May 2021
Contributed by Lukas
Ready to change your life? Buy the full, ad-free Emotion Processing course now for only $147: https://courses.therapyinanutshell.com/emotion-processin...
12/30 How to Turn off the Fear Response: Create a Sense of Safety: How to Process Emotions
28 Apr 2021
Contributed by Lukas
Ready to change your life? Buy the full, ad-free Emotion Processing course now for only $147: https://courses.therapyinanutshell.com/emotion-processin...
11/30 Calming Anxiety With Your Body’s Built-In Anti-Anxiety Response
22 Apr 2021
Contributed by Lukas
Ready to change your life? Buy the full, ad-free Emotion Processing course now for only $147: https://courses.therapyinanutshell.com/emotion-processin...
10/30 How to Release Emotions Trapped in Your Body: How to Process Emotions
15 Apr 2021
Contributed by Lukas
Ready to change your life? Buy the full, ad-free Emotion Processing course now for only $147: https://courses.therapyinanutshell.com/emotion-processin...
9/30 How to Recognize and Turn off the Fight/Flight/Freeze Response: How to Process Emotions
08 Apr 2021
Contributed by Lukas
Ready to change your life? Buy the full, ad-free Emotion Processing course now for only $147: https://courses.therapyinanutshell.com/emotion-processin...
8/30 The Mind-Body Connection/How Emotions Get Trapped in the Body: How to Process Emotions
01 Apr 2021
Contributed by Lukas
Ready to change your life? Buy the full, ad-free Emotion Processing course now for only $147: https://courses.therapyinanutshell.com/emotion-proce...
7/30 Primary Emotions vs. Secondary Emotions: How to Process Emotions
25 Mar 2021
Contributed by Lukas
Primary vs. Secondary Emotions Ready to change your life? Buy the full, ad-free Emotion Processing course now for only $147: https://courses.therapyin...
6/30 Willingness: How to Feel your Feelings: How to Process Emotions
18 Mar 2021
Contributed by Lukas
How to Feel Your Feelings: Willingness Ready to change your life? Buy the full, ad-free Emotion Processing course now for only $147: https://courses.t...
5/30 How to Stop Struggling With Anxiety and Intense Emotions: How to Process Emotions
11 Mar 2021
Contributed by Lukas
Ready to change your life? Buy the full, ad-free Emotion Processing course now for only $147: https://courses.therapyinanutshell.com/emotion-processin...
4/30 Clean vs. Dirty Pain: Are You Creating Your Own Suffering? How to Process Your Emotions
09 Mar 2021
Contributed by Lukas
Ready to change your life? Buy the full, ad-free Emotion Processing course now for only $147: https://courses.therapyinanutshell.com/emotion-proce...
Happy Place Meditation- Relax and Fall Asleep Faster
05 Mar 2021
Contributed by Lukas
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....
The SIFT technique for Emotion Processing: Dr. Daniel Siegel The Whole Brain Child
27 Feb 2021
Contributed by Lukas
Emotion processing is when you work through emotions, and in this technique for anxiety and other strong emotions, we cover the SIFT technique. the SI...
3/30 Why Coping Skills Can Make It Worse: How to Process Your Emotions
18 Feb 2021
Contributed by Lukas
Ready to change your life? Buy the full, ad-free Emotion Processing course now for only $147: https://courses.therapyinanutshell.com/emotion-processin...
2/30 A Nonjudgmental Attitude: The Lie of Positive and Negative Emotions: Process Your Emotions
11 Feb 2021
Contributed by Lukas
Ready to change your life? Buy the full, ad-free Emotion Processing course now for only $147: https://courses.therapyinanutshell.com/emotion-processin...
1/30 Name It to Tame It: How to Process Emotions
04 Feb 2021
Contributed by Lukas
Ready to change your life? Buy the full, ad-free Emotion Processing course now for only $147: https://courses.therapyinanutshell.com/emotion-processin...
How to Process Your Emotions- Course Introduction/30 Depression and Anxiety Skills Course
28 Jan 2021
Contributed by Lukas
How to Process Your Emotions Ready to change your life? Buy the full, ad-free Emotion Processing course now for only $147: https://courses.therapyinan...
How to Set Better Goals With This One Shift in Thinking
26 Jan 2021
Contributed by Lukas
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 wo...
Fight Depression And Burnout in 2 Minutes a Day - 3 Good Things Activity
21 Jan 2021
Contributed by Lukas
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...
Creating an Environment where Healing Mental Illness is Possible: A Treatment Team Approach
19 Jan 2021
Contributed by Lukas
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 i...
Change the World with One Skill: World Mental Health Day Find a Way #WithMe
12 Jan 2021
Contributed by Lukas
Hello everyone, Today is World Mental Health Day. Right now around a billion people experience a mental illness or a substance abuse disorder and depr...
How to Stop Worrying About the Future
07 Jan 2021
Contributed by Lukas
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 futur...
Mental Filtering: Why you may only notice the Negative
05 Jan 2021
Contributed by Lukas
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 ...
How Loneliness Affects the Immune System
29 Dec 2020
Contributed by Lukas
Loneliness impacts the immune system, mental health, and physical health in dramatic ways. But you can counteract its effects through intentional huma...
Anxiety, Worries and What if’s-Rewiring Anxiety through Intentional Risk Assessment- Acceptable Risk
28 Dec 2020
Contributed by Lukas
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...
How to Get Motivated and Stay Motivated
26 Dec 2020
Contributed by Lukas
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 r...
Quick Coping Skill for Anxiety: Locus of Control Find a Way #WithMe
22 Dec 2020
Contributed by Lukas
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 ses...
Seasonal Affective Disorder and Winter Blues- Treatment Options-Light Therapy for SAD
21 Dec 2020
Contributed by Lukas
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 c...
People Pleasing-Are you a People Pleaser? And How to Stop Being a People Pleaser
17 Dec 2020
Contributed by Lukas
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,...
Can You Be Successful if you Experience Mental Illness? OCD, John Green and Turtles all the Way Down
15 Dec 2020
Contributed by Lukas
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 ...
Anxious but you don’t know why?
08 Dec 2020
Contributed by Lukas
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 vi...
Escaping the Anxiety/Burnout/Depression Cycle
01 Dec 2020
Contributed by Lukas
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 a...
The Healing Power of Gratitude to Change the Brain
26 Nov 2020
Contributed by Lukas
Thanks BetterHelp for sponsoring the video: BetterHelp- Professional, Affordable Online Counseling starting at around $65 a week https://www.betterhel...
Perception Creates Your Reality- Change How You Feel about People with this Relationship Skill
24 Nov 2020
Contributed by Lukas
Your perception creates your reality. You can actually change how you feel about people by intentionally deciding to change your perception of them. I...
Neuroplasticity, Anxiety, Tinnitus and Vertigo-Extended Interview with Joey Remenyi
23 Nov 2020
Contributed by Lukas
Joey Remenyi is a vestibular audiologist, neuroplasticity specialist, and yoga enthusiast, she teaches people how to heal from vertigo and tinnitus by...
Coming to Peace with Uncomfortable Sensations like Anxiety, Vertigo, and Tinnitus- With Joey Remenyi
23 Nov 2020
Contributed by Lukas
Joey Remenyi is a vestibular audiologist, neuroplasticity specialist, and yoga enthusiast, she teaches people how to heal from vertigo and tinnitus by...
Turn off Anxiety in your Nervous System: Four Ways to Turn on the Parasympathetic Response
19 Nov 2020
Contributed by Lukas
Your brilliant, wise, beautiful body and has a counterbalancing force to combat stress and anxiety called the parasympathetic response. That's Para as...
Overcoming Negative Self Talk-How You Think Changes How You Feel - With Nick Wignall
11 Nov 2020
Contributed by Lukas
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 depr...
How to Be Assertive
11 Nov 2020
Contributed by Lukas
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...
Natural Treatment for Depression- Light Therapy for Depression and Seasonal Affective Disorder
06 Nov 2020
Contributed by Lukas
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-me...
3 Minute Stress Management
24 Oct 2020
Contributed by Lukas
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, ...
Facing Fear of Death- 4 Skills for Anxiety and Fear of Death and Dying
11 Sep 2020
Contributed by Lukas
Are you afraid of dying? Does thinking about death or dying make you so anxious that you avoid any and all aspects of it? Or do distressing thoughts a...
All-or-Nothing Thinking: A Cognitive Distortion That Leads to Depression
11 Sep 2020
Contributed by Lukas
All-or-nothing thinking is a cognitive distortion that can make you depressed because it convinces you that if you’ve messed up, it’s pointless to...
Sensory Coping Skills- Using your Body to Cope with and Calm Big Emotions
04 Aug 2020
Contributed by Lukas
Get the course: Coping Skills and Self-Care for Mental Health https://courses.therapyinanutshell.com/coping-skills-and-self-care-for-mental-health?utm...
Why Self-Esteem Backfires
27 Jul 2020
Contributed by Lukas
I’m going to be honest, I don’t really care for the self-esteem movement. The basic idea is to spend time every day saying nice things to yourself...
Coronavirus Anxiety and Your Ancient Brain
21 Jul 2020
Contributed by Lukas
News anxiety is pretty intense right now, but there are some things you can do about it. Learn to take control of your news habits, solve physical pro...
Sleep Hygiene: Train your Brain to Fall Asleep and Sleep Better
14 Jul 2020
Contributed by Lukas
Sleep hygiene is an essential mental health skill. When my clients come in for treatment for some of their challenges like depression, anxiety, or rel...
Daily Habits to Prevent Depression During Stressful Times
07 Jul 2020
Contributed by Lukas
Stress, anxiety, coronavirus, and social isolation can all contribute to depression, but you can prevent depression during stressful times by using da...
Catastrophizing-How to Stop Making Yourself Depressed and Anxious (Thinking Error) Skill #6
30 Jun 2020
Contributed by Lukas
Get the course: Change Your Brain-Neuroplasticity and Mental Health https://courses.therapyinanutshell.com/change-your-brain?utm_campaign=Jun%2030,%20...
Prevent Teen Suicide: How to Talk With Your Teen After a Peer’s Suicide or Death at Their School
23 Jun 2020
Contributed by Lukas
Preventing teen suicide is important, but youth are at higher risk for suicide when there have been recent suicides in their community, especially if ...
4 Habits of Joy-Filled Marriage Book Review: How to Improve Your Marriage in 15 Minutes a Day
17 Jun 2020
Contributed by Lukas
Keeping your marriage happy can be hard. And while many people want to learn communication skills to improve their marriage, that can only go so far. ...
Healing the Nervous System from Trauma- Somatic Experiencing
09 Jun 2020
Contributed by Lukas
I review the book Moving Beyond Trauma by Ilene Smith, which teaches about using somatic experiencing to heal the nervous system from trauma. Buy Movi...
COVID-19 Therapy Session Managing Fear and Anxiety: A Therapist’s Advice With Monica Blume
02 Jun 2020
Contributed by Lukas
So many people are anxious and worried about COVID-19, and for good reason: it's disrupting our lives and harming the economy - and it's quite dangero...
What is Mental Health? with Melissa Barry from ConsciousMatters
26 May 2020
Contributed by Lukas
In this episode I talk with Melissa Barry from the Conscious Matters podcast. We explore what a healthy mind is, and how to take care of it, especiall...