How to Create the Life You Want, One Small Change at a Time

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In this section, we’re going to talk about how to create the life you want. But before we do that, let's talk about the big picture of how to create change.
The tiny choices we make over and over create our character, influence our mood, and determine our quality of life. When those choices involve emotion processing and values-based action, they lead to an overall change in our emotions, usually by how we respond to them.
This is a process that takes a little time and consistent effort, and in the long run it's easier and works better than an endless struggle with emotions.
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Therapy in a Nutshell, LLC, 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.
About Me:
I’m Emma McAdam. I’m a licensed Marriage and Family Therapist, and I have worked in various settings of change and growth since 2004. My experience includes juvenile corrections, adventure therapy programs, wilderness therapy programs, an eating disorder treatment center, a residential treatment center, and I currently work in an outpatient therapy clinic.
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 www.churchofjesuschrist.org/c...
If you are in crisis, please contact the National Suicide Prevention Hotline at suicidepreventionlifeline.org/ or 1-800-273-TALK (8255) or your local emergency services.
Copyright Therapy in a Nutshell, LLC
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[@ratelhoneybadger]

Addict in recovery here with CPTSD. I'm in shambles and overwhelmed by the task ahead of me to change my life. It makes me sad. It's not easy starting over in your 30s. Thank you Emma for your hard work. Blessings to you🙏🏾🧡

[@MrDaanram]

Babysteps and be kind to your self. You’ve got this!

[@BlewJ]

I'm doing this in my new 40s

[@Blessupph777]

Ive got cptsd too and im 17

[@ratelhoneybadger]

@@MrDaanram Thank you for the encouragement, much appreciated 🙏🏾

[@ratelhoneybadger]

@@BlewJ Recovery hurts like hell, but we are fortunate to have the opportunity to build a better life. Addicts are extremists, so when we apply ourselves, we tend to do much more and prosper. I wish this for you. Stay strong💯

[@dherman0001]

You should be happy to know that Ive spent 2 weeks in my garden after watching your cognitive dissonance video. I also cleaned my room much better, cleaned out my car, organized my adventure gear and went to the zoo with my wife and kids. Thanks!

[@TherapyinaNutshell]

That is awesome!

[@Messi10947]

That sure is awesome

[@michaeldundee8300]

Wow

[@complexjanedoe]

I feel inspired thank you

[@louislabelle65]

@@Messi10947 xf

[@lisajohnson6351]

I think if everyone just had someone they could talk with and be able to process their feelings an a regular basis, the world would be a much better place but most just “tough it out” and put most their energy into just surviving which is rather a sad way to live

[@RosePetal17]

I agree completely! I have spent the last year contacting therapists, multi-therapist practices, links to interns, etc. Every practice has been full! I have had so much anger and anxiety, and fear-based thoughts swimming around in my head. I have been feeling completely alone, and I know I have been projecting my unhealthy thoughts out onto the world. I finally have a couple of initial appointment/intake calls set up. In just knowing I have this in place, gives me some relief.

[@amypola5903]

Finding safe people who actually truly get it is not easy, and they usually cost money you can't seem to make if you do, or if try a therapist, not all of them get it either. Ive had some bad therapist. Why is what she's teaching here not taught in schools? Instead you just learn the psychological philosophies of dead people. This should be life 101. How to manage your emotional being. But people more in control of themselves are harder to control.

[@MsBloo]

@@amypola5903 So true! This and practical money management should be taught in schools.

[@melvinbirdman7438]

Because it's very hard to find someone who cares to help you with emotions unless you have something they want.

[@JusCallMeC]

I've been walking around like that for 47 years. Not realizing, one of my struggles has been PTSD. I finally started therapy a few months ago. It's so tough. I'm guessing that's why many refuse therapy. It's challenging. Many don't like to be challenged. I'm white knuckling my way through this. But, slowly finding the need to surrender and face my trauma's. Good luck to everyone struggling and white knuckling their way through life and therapy.

[@donnabarnes-adams6178]

Thank you so much for sharing this information at no charge. So many people with mental issues or problems don't have the money to pay for intense therapy. Some are poor because of their issues. I am one of those. God bless you❤

[@hislivelystone]

This is helpful. Hard to make even those small decisions when you’re depressed.

[@khushi3958]

well hey, congrats because you have already taken that small step by watching this video ;)

[@writersnotes1292]

Take it one day at a time! Imagine how you will feel after taking that small step 😊

[@tellitlikeitis5028]

It inflammation babe . Get that down and you can heal. Stress and grief cause inflammation as does diet. Start wit your music, diet,environment,the company you keep. Love and light

[@geraldineperea9773]

@@tellitlikeitis5028 wonderful post ! Im challenging myself to deal with inflammation caused by grief (divorce)

[@Avaaaw]

You should get pills. They help you to function so you can start doing the little things that will decrease the symptoms of depression

[@raheelausman2753]

I always feel grief when I wake up in the morning. It is only the emotional struggle throughout the day which makes me realise that things aren't that bad the way my mind make it to be and then the very next morning I go through the same cycle.

[@lucindapalaciofernandez3372]

same

[@hsoderberg9929]

I can relate! Feel like Groundhog Day, stuck in a rut.

[@aimlesslost]

Same but it happens to me at night ,then I wake up usually feeling more hope /less dread but also not looking forward to the next night . It's been this way for a decade.

[@tessajetta8146]

My mornings are rough too.

[@lisachristensen9046]

I feel the same way too. Once I get into my day it's not so bad. I'm an empty nester going through a divorce. I'm close with my family which helps.

[@meaghenstandlee6644]

I've been suffering from CPTSD and disassociation for years in silence 🤐 I am now 2 years clean, employed full time job! Starting over at 32 was the scariest thing ever! 💜 Thank you for your videos they are wonderful I listen while zoning at work changing the thoughts in my head everyday!

[@judymarkel8029]

I have been making small changes. These videos are helping me so much. Thank you

[@TherapyinaNutshell]

I'm glad!

[@charissaschalk5175]

This made me grin, because I've thought, myself, that 1% change a day is probably the most we can safely integrate and maintain. I can testify that those slow changes accrue to become something impressive.

[@forresterwalton5588]

Do what’s right. And be good to fellow man. Start with the small changes and TRUST and BELIEVE in the process, do not let you defeat yourself. Just start doing it whatever it is you know you can do but just don’t want to. When momentum occurs, lose your self in it. It’s not easy… nothing worth doing is, so you’ll have to fight,kick and scream your way through the beginning until it’s second nature and you’ll want todo it in order to keep order in your life. I know that was random and all over the place but just needed to get those talking points out of my head before it explodes 🤣

[@hazelr4658]

Categorising emotions into good and bad is unhelpful, especially emotions such as anger, which are often vitally informative. Pleasant and unpleasant is a possible alternative.

[@agniesiag]

Agree!

[@BigBossMan538]

I relate to the story about the dad not wanting conflict with others. I don’t let myself visibly express anger because I’m afraid of myself when I’m angry. I lived in a household with a sister and mother who would fight and scream, my father, though he’s very caring and loving, overreacts, says insensitive things, and gets upset with me. I don’t want my children to experience the same things I experienced. I know that discipline is necessary, but it’s hard deal it when you lived in a household where punishment for doing something wrong is often getting yelled at and insulted. For the record, I don’t have kids or a partner currently.

[@talartoko1843]

Because of the traumas i had as a child, no father, mother is busy with raisin 3 kids i felt like no one actually understood me and i grew up being underestimated my whole childhood only because i am an emphat. Because my brother and mother never understood me as a child growing up till 20 i had built a barrier (a cope-up mechanism) and had been cold around them for Many years, lashing out on my mother countless time because i was not wrong either. It's getting better now.

[@ulrikaa1581]

This summer I stopped eating candy, sugar, ice cream and snacks. I also just drink my coffee with nothing to go with it. Lost a bit of weight and don’t feel crappy the day after having a piece of cake or something. Birthdays are excluded from this.

[@paulboring2966]

I am so bored with my life. I am retired, and afraid of covid germs. I will try to do add one small activity to my day. Thank you for saving people's lives.

[@sandym4317]

I’m dealing with cptsd also & it’s difficult at times, I’m 61. I have found switching to Ketovore way of eating has helped with severity of flare ups or episodes. Dr Ken Berry MD has great information on this. Emma & Dr Berry are getting me on track to a healthier physical & mental Lifestyle. Thanks Emma! 🌹🌹

[@koira163]

Few days ago I had anxiety attack after almost a month of being "normal". And it really hurt. The feeling of failing really struck me. And your videos have really helped me start feeling better. My anxiety still lingers; my heart rate is up, i feel very over whelmed with choices, i can't eat alot. But I'm trying to use your advice. Even if I think that it's hard and frustaring.

[@indigoziona]

I hope you're doing better now! Similarly suffered an anxiety attack recently when I'd been feeling so much like I was doing better, but sometimes things can come out of the blue and all we can do is have compassion for ourselves and ride the wave out. I hope you can be kind to yourself!

[@iloveyellow7214]

😘 as a 31 y o lady in manila that had tbi in 2018 can i just say I love you? I wish I found you when I just got home from 4-6 months in the hospital back then thank you in behalf of the people who found you now and are now recovering organically from all these stressors please be safe and healthy untill this pandemic slowly disappears thank you emma sending you digital hugs 🥰

[@angelicasoto6501]

Setting boundaries to an action that it was needed but the lack of communication and the actions taken due to the issue . It’s sad I always kept myself open but one takes advantage.

[@brandyl2183]

Yea I would love to have started over in my 30s. Try being 49 and having to start completely over in life. I don’t know how I’m going to do it. Please pray for me. Thank you all

[@victoriaporsiempre]

your age doesn’t matter! believe me, is never too late! you have the right to be happy no matter how young or old, wishing you the best in this new chapter

[@brandyl2183]

@@victoriaporsiempre thank you so much dear

[@mjl5580]

Thing is I know what I need to do. Every day I get up and listen to motivational and many other videos like this one. It's a vicious cycle, everything I tell myself sounds like excuses. I"ve never been one to pass blame, always forgive easily. I survived abuse as a child. My first child was a product of rape at 15. At 18 I was grabbed, and survived by what turned out to be a serial killer. I had 3 serious relationships, and all ended up in abuse, and 3 kids all from different fathers, yet never married although it was one of my biggest dreams. the last being a 26 year relationship, that ended in 5 years of being terrorized , and threatened daily after the relationship ended, all while still raising my daughter, running a business that my ex was systematically trying to destroy while I tried to fix the problems, caring for my Mom with end stage Alzheimers, my brother suddenly getting ill, and watching him die a slow painful death for 4 months. A year later I also lost my Mom. I kept putting one foot in front of the other while my mental and physical health declined, including having a heart attack and being Diagnosed with MS. Finally this last year I lost my home, and business., and am weeks away from facing homelessness. My first therapist was 5 years ago for PTSD, and went only because I couldn't deal with the nightmares and flashbacks, but I couldn't talk about what was happening with my ex. My daughter and I went to 3 different therapist's to deal with the trauma her Dad put us through, and each one only wanted to make the solutions seem cut and dry, and simple in an incredibly complex situation. My ex was constantly threatening suicide, and I could not bear the thought of my kids having to live with that. It felt I was carrying the burden of so many lives on my shoulders, while also having to make hard medical decisions for my Mom and brother as they were incapacitated. I have been so consumed with grief, but never could allow myself to feel it out of fear of landing in bed for months. Therapists say to find a support system, but fact is I was so overwhelmed I was lucky to have 2 hours to sleep, so who has time for freinds, and it's surprising how quickly people shut you out of your life when you are no longer the one doing all the giving, and you can't blame them for not wanting to get sucked into all that chaos. I've never been one who could easily ask for help, I was always the one everyone came to for it. And if I have to hear I'm co-dependant one more time I'll scream. The way I see it is I should not have to feel like there is something wrong with me for living my life with an open, compassionate heart. I lived my life always trying to do what I felt to my core was the right thing, and made choices based upon what I thought I could live with. My Mom was not agood Mother, and I was questioned often as to why I would take care of her the way I did. It was because I didn't judge what I couldn't understand, and I loving her as much as I did was not by choice. There wasn't a switch I could simply flip off, and not have feelings for her anymore. She herself had an terrible start in life, only difference was she was never as strong as me. I always had fears from my past but I was always able to function, and do some pretty remarkable things with my life, even though the odds were stacked so highly against me. I became an adult at the age of 11 when my brother was murdered, and my Mom never found her way out of the bottom of a bottle. she went on to marrying an abusive stranger, and this fearless, scrappy little girl kept him away from her, and took every beating to keep him from killing her, and let me tell you I held my own in it all. Now I'm afraid of everything, even driving or walking outside my door alone. I was considered by most as the eternal optimist my whole life. Although I know I had a challenging life, I never stopped being grateful for my faith, and how I got through it all, and the remakable accomplishments I made as a mother, and in my career with nothing more than an 8th grade education, all by myself even if it meant working 18 hours a day. This last year I put everything in place with what little money I had left from selling my home, before the bank got it to start a new business, but when all settled into a time I had noone left depending on me, I froze and couldn't function, although poor health has something to do with that, but it's mostly mental negative thoughts, and it's been almost a year, and I'm not getting better no matter how hard I try, and that last chance to rebuild my life is also gone because of it. Nothing about what I've become, even slightly resembles the strong couragious person I was. The one thing I had through all of this was a dog for 15 years who never let me out of her sight. I told her all my problems, and she stared in my face like she knew exactly what I was saying. She battled cancer a few years ago and lost her leg to it, but she refused to let go because no way in hell did she want to leave me. A month ago out of love for her I had to put her to sleep. It felt like the final blow I could take, and leading up to that day and since, it's like I was finally able to cry, after all this crap of the last 5 years, and haven't been able to stop. I've since been meditating at least 6 hours a day. They say you have to face your feelings and acknowledge them in order to heal. So tell me anyone who knows, does this mean I'm on way to to coming out of the deepest darkest time in my life that I've ever had to go through, and does the healing come next, because allowing yourself to feel all that pain is not easy.

[@daviewaviee6079]

You know you've been on this channel a lot when you start recognizing stories. The diabetic man with the diet Coke and exercise bike... I *KNOW* I've heard that story here a long while ago. 😂👍🏼

[@jeanemilyreyes1055]

I think it's from 13 Things Mentally Strong People Don't Do by Amy Morin 🙂 good book too btw 😉

[@chickennugget6233]

I wish people would stop calling us "braves"...or spreading this romanticized story.. Not to mention Cherokees didn't even wear war bonnets.... I was looking forward to this video too.. not expecting to be hit with this kind of racism. It's unfortunate. You always had good content and I'd been a regular follower. This is why us bipoc have such struggles finding the right therapist or creater to learn from. We almost have to exclusively choose other bipoc. We can't just settle for any therapist/content creater. It's tireless to find out if they have done their work, only to encounter something such as this. It's such a let down. You've got some work to do. Yours truely, A Real Live Indigenous Person That Is Still Here

[@fumbleknit719]

Agreed! The two-wolves story needs to have two persons, one older and wiser and the other younger and learning. No racial or ethnic background is required.

[@ava_a7115]

Think this is the best advice I’ve heard for depression. I’ve been dealing with depression and anxiety for 3 years and this year I decided to make a change, I took multiple things at once and failed every time, fell flat on my face everytime. Because it was too much at once. It made me feel worse than I did before I even tried. And it ended up with me not reaching any goal. I still got 3-4 months left I will be patient start with 1 thing, and when I manage that another thing. That’s the only way forward.

[@tiisetsoleteane]

The title resonated with me

[@matthewfoster-knighton5352]

Bless you for sharing your knowledge on mental health. I imagine many of your viewers including myself have got immeasurable relief from you sharing it. Thankyou.

[@raghuramsingh4892]

Yes , Bless you Dr. I would like you to be happy, healthy, energetic and keep doing what you are doing.

[@rdylke]

Absolutely Excellent! There is a Japanese philosophy called "Kaizen" which focuses on making Continuous Incremental Improvements over time. Step by step we become better and better - feeding the right wolf. Thank you for this video, it really hit home for me that I need to be patient with myself, not rush and be frustrated because I am not seeing instant change, and ensure that day by day I am doing something that take me in the best direction that matches my values. God Bless!

[@suganyanagarajan357]

The comments section is full of positivity ❤️ lov to read every comment and get inspired 💞

[@amypola5903]

I believe stimulants, like caffeine, remove filters, and shorten the gap between stimulus and response, where we want a larger gap. It'll be 3 years fully caffeine free coming up end of this year.

[@lorrainegill4377]

I think you are absolutely amazing! I'm a trainee therapist and you are an inspiration, thank you.

[@MaX1MuS2k7]

You have a really comforting aura about you..

[@a.o.9594]

Wow the story of about the father was exactly how I feel as a father myself. Both of my parents yelled a lot. I caught myself starting to do this and it sent me into a downward spiral. Long story short was hospitalized and been going to therapy for the last two years. Made a lot of progress and I just “graduated” to feeling comfortable with only seeing my therapist once a month. Your videos really have been helping put things in perspective between sessions. Thank you thank you thank you.

[@kathrynkayhong4359]

Such a helpful course! I had been ready in June to quit my job and retire (too) early because of my emotional reaction to abusive new boss. But with the help of you and your videos, I slowed down my actions, realized i didn't want that boss and my reactions to her to drive my decisions! I have worked on processing the emotions that come up from her demeaning and humiliating style of "management," as well as unprocessed stuff from my past, and now am on a solid, logical course of preparation for retirement in about a year and a half. I am finding it easier, with practice, to be less reactive and to maintain my own boundaries and sense of self-worth. Found myself more than once wishing i had learned all this much earlier in life (I am 62), but happy i have learned it now and that it is making a difference for me. Thank you!

[@earthlycolorbrown6246]

Share Your details!

[@MarkoStev]

I could listen to your voice for hours at the time. I don't do that only because your messages are so powerful I would get overwhelmed.

[@zxf120383]

I can't afford the therapy but I am facing depression , anxiety attacks and trauma. Thank God for your succinct advice. From the first video till this video, it really helped me. Baby steps to my road of recovery.

[@adamanthony7465]

I want to thank you sincerely for your kindness

[@misse2013]

That term you used: 'Reactively avoiding suppressed emotions' Very interesting! Sometimes I hear something and it clicks... so that's what I've been doing Thank you for sharing all of this information with us for free, as I can't afford to buy access to this.

[@indigoziona]

Wonderful video as always! Made a list of things I value today, from nice cups of tea to genuine human connection, and realised at the end one thing I *hadn't* put was "winning people's approval by making them think I'm a different person" and yet the urge to fake an effortlessly confident and competent person can be really strong.

[@yoramalon5273]

I like this film. Very wise. We all avoid past supressed emotions, in our present actions. Actions/behaviour are lagged by past associated feelings. Avoidance and getting stuck are the product of past associated feelings. I like her advice to take things slowly , more intentionally. Streatch the time between stimuli and response, turning the response to intentional response. She is deep, and wise, to me. I find great comfort/insight, listening to her. Thank you for this film. Cant find your name mrs therapy in a nut shell.

[@nickjenkins23]

Watching this before my first day back at work, I have insane anxiety but watching your videos really helps. Thank you 🙏

[@Iamthatknows]

At begining We enjoy watching Tv shows and dramas to get relief ourselves a few hours, then lost ourselves and finally televisions shows control us. And Emotions and thoughts are distorted and we cannot do anything.

[@mariamkinen8036]

I'm not "a one small change at a time" . I'm an idealist n a " make things happen" -type. Thanks to mum's faith in me. Not an addict.

[@karanm2129]

You are truly a blessing for people like me who are scared to go to a counsellor - just because of a stupid reason “what will friends and family think” Your videos and approach is really friendly and accessible and every time I suffer from severe anxiety attacks and slump down with depression - your videos and the knowledge brings a sign of hope and with required action from my side I do feel better - but again - it takes time.

[@caleuxx9108]

This is so true. Yet, often so disappointing, since relationships often/usually play an important role, BUT 75-85% of people we have relationships with will refuse to adjust to our changes.... Ross Rosenberg discusses this statistic and I must say that my experiences confirm this. We then have to often grieve those relationships, which requires more emotional work.

[@lydieuhh]

12:00 exact scenario I went through. Due to my religious upbringing, I didn’t tell my parents because I felt so ashamed of myself for putting myself in that situation.

[@mathewress9367]

The small change I made in my life that really made a difference over time was watching self improvement videos while I completed chores instead of watching TV

[@timothybailey404]

I really enjoy your channel! For about a year I've been reading writing down my thoughts and feelings occasionally. Starting today that has all changed. I have decided to stop using bad habits like porn, thc, caffeine,ADDED sugar and negative content. I will begin to see my therapist again once I'm financially stable.

[@stephaniejordan7795]

been. Trying to find someone to talk to every week for years hasn't worked for me . I've been suffering in silence for 50 years. But each time try a person that suppose to be helpful I still feel empty. Some of them are insurance paid and some are employer paid. I just spent thousands of dollars trying to find consistent help. I have to fight with myself about making wrong choices. Now I'm debating on whether to try the service you're associated with, sometimes I do get thoughts of suicide but love God and I know that God loves me. I just keep believing that all of the struggle is God leading me where I've asked him. Thanks for being there. Blessings

[@3310classic]

I just don’t want anyone turning off your outstanding output!

[@a.garcia7127]

Emma thank you for your educational videos. Greetings from New York City.

[@lisa-marie4938]

You're a breathe of fresh air in these trying times, and I am forever grateful for your videos. Truly thank you so very much for your advice and knowledge as it's helped me a great deal. Much love and gratitude from Canada

[@odalesaylor]

I keep feeling better and performing better the more of these videos I watch.

[@CHARLESSBRONSON]

Stress is really destroying me right now. Along with some bad anxiety, that at night I wake up feeling really mental.. is bad.. I make very poor decisions, and because of it I got a real bad Oil burn on my hand while cooking.

[@sweetjoyfulsoul9125]

Sad to hear about oil burn. I hope it heals soon. And maybe using the skills in her videos will help your life shift. One decision. One step. One decision. One step.

[@dherman0001]

I know how you might be feeling my friend. Is it your job?

[@CHARLESSBRONSON]

@@sweetjoyfulsoul9125 thank you. I will be putting her skills to use.

[@CHARLESSBRONSON]

@@dherman0001 WooWww , I'll be honest I believe so... How did you know? I know I'm going through other rough moments, like moving. But my Job has had me in a constant fight or flight state for a few years now. This is wild that you would mention my job, cus that's what my family has been telling me aswell.

[@dherman0001]

@@CHARLESSBRONSON I was a project manager/engineer for 25 years. The cognitive dissonance between the life I was trying to have with my family, versus the demands of my career led me to crippling anxiety and severe anhedonia(hopelessness). I quit my career one year ago. Got therapy, antidepressants, ketamine treatments and then ended up driving Uber full time(4 days per week) and making about 1600$ in the process. But my mental health is in check and I'm finding peace. Please watch her video on cognitive dissonance. Hope to hear back from you!

[@shortfilmsshoponmahbubul1289]

I am so greatly grateful for this free but valuable video Thank you 😊 so much I am suffering from anxiety and depression it’s been pretty long time I have done so many things to overcome still it seems like it will never stop

[@KE54184]

Great video! My 15 year old son just watched it with me. Knowledge I wish I had when I was younger and good timing for him. Praise God! Thank you Emma 😊

[@sarahblunden4372]

I have had a rollercoaster year and I can relate to the part when you spoke about boundaries. This could be me with my eldest son, we had a firey relationship but now as he is in care we get on so much better. I just want to be a better mum to my kids, also the rows in the house was something I had as a child. This has really made me think and just want to improve myself and the small changes are a great idea

[@danielraypickrel4316]

The many tiny choices in your videos over time is how you create great content and great presentation, now. Your development is a good example of hope & work + time = rewarding.

[@junkpunkstore]

I wanted to support these great videos, I'm working my way through and I'm going to make sure I like and comment on each one.

[@dawnriddle-knowlton9932]

Excellent!! Your courses live up to your channel name and than some... More

[@sonyaestelle6998]

Please make a video about you're journey to becoming a therapist, and how we can become one. Love your videos

[@tuphdc8779]

This woman ROX!!!

[@pslitchfield]

I could listen to you all day long. You give me hope

[@afaqlifemotivational3383]

we need to slow down emotional processing to lengthening that space that give you more and more power to choose expanding your awareness and opening yourself up to more option thank you Emma this is life changing sentence

[@MovedBySound]

8 The grass withereth, the flower fadeth: but the word of our God shall stand for ever. Isaiah 40:8

[@DrRebeccaHeiss]

GREAT video. Thank you so much for sharing. Change starts small. If you want your life to change, start with the things you can control on your own. Commit to yourself. :-)

[@shirleyvigus8938]

I loveyour videos. Thank you dear Emma f putting your videos on UTube for free. I like your presentation which has clarity with your down to earth approach and your authenticity. You are a gifted teacher. Thanks for choosing this career to help others. We are blessed because of your gift. Shalom from SWAustralia ☘️☘️👍😉

[@atraupalin2686]

Your such an amazing person for posting these free videos that are just so helpful and calming while being so greatly informative! I love you💗

[@raghuramsingh4892]

Dear Dr, Therapy in a Nutshell is really good. This I am saying after watching 4 of your free videos (21-24). You seems to have solved (at least I feel it now) one of my problems. I determined to spend time in watching your great inputs and will read the books you suggested. Thanks so much from the bottom of my heart. You are of great help to me, I feel peaceful.

[@rodolfoblasser3329]

Listening to you, from Panama. God bless you.

[@crystalbroadway9507]

My small changes lately have been implementing some of the skills in this course! The emotion naming and logging in an app has been quite helpful. It's a whole new journey inside my own body and mind

[@ItsMe-gw4kb]

Thought for the day (or at least this part of the day): We rise by lifting others up.

[@aurora8749]

Self improvement is addictive. I know this because I did it before. I started by quitting drugs, then cigarettes, then alcohol, then caffeine, then I started to eat better, then I started to exercise....but then something traumatic happened and I started to eat garbage again, then drink caffeine, then alcohol, then cigarettes. And now, though I easily refrain from alcohol or cigarettes I can't seem to eat healthier or exercise.

[@urbanmusicgal9075]

I'm 74 years old, and all my children have estranged me. They have either moved all over the world, or they have ghosted me. My only choice is to start over, and it isn't going to be easy for me either. I'm purchasing Emma McAdam's entire course and I sure hope it helps. The abuse I took from my daughter put me in bed with chronic pain and exhaustion after 32 years. I have a long way to go, starting by trying to stand up without involuntary tears because of the searing pain. This is my bottom, which happened without drugs or alcohol of any kind.

[@hutchinsonscott100]

I'm sorry that you're going through this difficult time. Hopefully, your children will contact you soon. Stay strong. Praying God will touch your children's hearts to get in touch with you. Also, praying that God will send you people who need a mother. I pray that God will take away the physical and emotional pain, and replace it with His strength, joy, and peace.

[@BigBossMan538]

A way I've been acting against my values: I value being better as a person but it's a struggle to get going especially in terms of working on my career. I feel guilty for not putting more effort into researching skills for video editing and I'm reminded of how I could've been more proactive in school and been more involved with projects and being more studious. I hated study cuz it was so tedious and felt pointless. I'm reminded of my failures and mistakes. I think that memories from failure in school are triggering for me. Then I feel bad for not being in my field already and then I feel bad for not having a driver's license and it's a spiral of anger and shame.

[@TherapyinaNutshell]

just choose one small step. just one thing and start working on that. simplify your life, work on one change for a month until it becomes a habit and then work on just one more. .you can do this

[@BigBossMan538]

@@TherapyinaNutshell But there's so much to do

[@SONALI_V]

I cannot express how much I can relate to this . I'm going through something excatly like that I hope this makes you feel less alone I'm on my way to take one small step each day and I know we both got it 👍much love

[@anna.bel0]

@@BigBossMan538 have you ever considered you may have adhd? what you're describing is how i felt my whole life and i only recently connected that a lot of the overwhelm of how much there is to do comes from that. i'm starting to get help for my adhd and things are slowly getting easier. and i'm actually finding the capacity to feel glad that things are even 1% better, rather than being frustrated i'm not "way more ahead". i wish you all the best

[@BigBossMan538]

@@anna.bel0 My therapist thinks I have ADHD and it makes sense after learning more. I also have high functioning autism. I have my demons

[@katelynbrown98]

This is such a great course and video. Thank you so much for teaching us how to be human.

[@bonnystarkey1143]

Typically I stay calm and don’t react. But when I was in an abusive marriage, a few times I broke. I yelled back. I didn’t like that about me. But I give myself leeway since that was a very radical situation.

[@elainebezak7158]

I know this is out of context for this video. I love Therapy in a nutshell, and Emma, you speak in the most soothing, and calming tone. Thx! 🌟

[@Laura-bq4um]

how is that out of context

[@CinemaJapo]

This is great course. Very helpful, and very well made - I kind of binge watched it (without realizing it is not finished, so now it is like waiting for next episode of Westworld). Thank you very much for... pretty much the entire channel :D. Now trying to be helpful - since I have heard the diabetes story before (not spoiling for others) - therapist was Amy Morin.

[@jerraljerome]

This is so true. You help put everything I'm going through into perspective

[@dvdv8197]

Thank you. ♥️

[@emil5884]

Really enjoying the direction this course is taking. Living with purpose, values and integrity builds resilience. Keep it up!

[@ronelaille2637]

You are truly amazing!

[@ivyvelasquez4156]

Thank you so much! 🙏🏻

[@AnthropicMiss]

We live in the same state! I already have a therapist but I’m very grateful for your KZbin videos 🙏🏻

[@fatematabassum5247]

Thanks for the Video

[@ricka0917]

You are absolutely fantastic in every sense of the word. You explain things simply,intelligently and make it easy for anyone to understand you have a new follower for sure thank you thank you thank you

[@atticusosullivan9332]

The footage you're acquiring is bloody excellent

[@the_resourceful]

Your advice and explanation and even voice tone are probably helping many who come here.✨

[@michaeldundee8300]

Ty Dr Emma

[@lilylily7801]

Thanks 🙏!

[@Libra8410]

This was very helpful, thank you. Looking forward to your future videos in this series.

[@Ana-ns8fs]

Emma! You are amazing!!! Thank you🥰🥰🥰

[@kyliewilson2911]

I feel so desperately sad. I'm just looking for a relief, some help anything. I'm trying to change I reall really want to change. After 20 years of deep depression I'm wondering if I can ever heal at all...Just need some hope

[@dym3nsions396]

its so damn hard at first but it does get better, keep learning, keep trying. Depression is a great adversary but I assure you its not invincible. This channel and Dr.Andrew hubermans podcast on youtube have been extremely useful resources. Do not be discouraged if you get better then fall back into it. its apart of the learning curve. keep going, keep trying gently and consistently to feel better.

[@JesusHerrera-vx2pn]

Please try changing your diet. Stop eating sugar, carbs and processed foods , even gluten. It is so detrimental for our minds and bodies. For me and many others recovery was possible through the elimination of these from our lives. PLEASE CONSIDER MY ADVICE it would change the way your brain works.

[@veryberry39]

@@JesusHerrera-vx2pn This advice makes it seem like you haven't watched this video at all. Sure, in an ideal situation, eating healthfully is the goal. But that is a MONUMENTAL task for someone who is already struggling. To just say "change your diet!" comes off as flippant and uncaring. If it was THAT easy, everyone would be doing it.

[@kyliewilson2911]

@@veryberry39 thank you so much it feels so good to know that someone cares enough to actually write all of that advice just for me to feel better. Thank you that was really touching ❤

[@kyliewilson2911]

@@JesusHerrera-vx2pn interestingly I have a sugar addiction and I have been binging on sugary carbs a lot lately. I do need to change my habits so thank you for your advice. When I'm ready and have time to prepare a meal plan then I will do my best to change my diet. Just right now my friend, sugar is something I need to boost my mood. I can't go cold turkey right now with my children and everything i need a week alone so I can keep busy without the kids under my feet. Thank you though when I do this I will let you know how it helps as I'm sure it really will help a lot x

[@jeremycraig23]

I use the concepts of your videos to be a better school counselor and to help parents parent better. Thank you for making these videos!

[@qualityegg]

Thank you so much for all the videos you make, and especially with this series. I learned so much already and started changing small things that all lead to me feeling a bit better about myself and life. Really looking forward to the last few videos in this series!

[@andrewbell8458]

Thank you. I'm making small changes each day. So grateful for your advice x

[@Maya-tg4ml]

I am going through a hard time and your videos help , thanks :) 💜

[@theadventuresofedlucille]

thank you Emma! as always, your videos are very helpful. 🙏🏼❤️

[@lioness_coaching]

Amen and amen. Thank you Emma, your work is phenomenal and much appreciated. God bless!

[@micheletweedy8409]

Love your opener...so true.