The Healing Power of Gratitude: Change Your Brain

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In this video I’m going to teach you how gratitude changes the brain, as well as some really simple ways to practice gratitude to be happier and healthier.
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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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[@lorididier5553]

You are absolutely, by far, my favorite KZbinr. You are making a real difference in people’s lives, including mine. Thank you.

[@TherapyinaNutshell]

Wow, thank you!

[@marymaher4036]

@@TherapyinaNutshell ,I agree!! Therapy In A Nutshell is awesome and amazing! Emma, you explain mental health issues with ease and such better understanding .Thank you so much for your efforts. I Thank You from the bottom of my ♥ 🌹🌹

[@chefjeffe7513]

Yes she definitely is I love her changing lives

[@jillpruett3444]

Amen 🙂

[@Charlotje2]

Totally agree!

[@cassieoz1702]

Im being treated for cancer and my future is limited. On my last day, I will be able to say "I have loved and been loved by, wonderful people". Nothing I have done or seen, nowhere I have been, nothing I have owned, can outshine that.

[@randybeeman7823]

Perfect outlook , Cassie !! People say to me about my real outlook that my time is limited ! Glad for what I've seen and done . Even though most of my family is easier to not be around for drama . I love adventure ,that knowing the other side will be it

[@sparkristinspiration1797]

Your videos and information are beyond excellent I’m so happy I discovered you yesterday I could not tell enough people about you and your videos thank you so much for all your hard work and brilliant information it’s so helpful to so many

[@garysimone4977]

@@randybeeman7823 God bless you...great advice thank you

[@courtneywhitaker]

That’s so beautiful! May God bless you on your journey back to your heavenly home.

[@kingdomtalk2327]

You're future is not limited Cassie Oz Jesus loves you and can heal you. He faithful, if you repent of your sins and turn to him he will give eternal salvation and make you knew. Jesus has a great plan for your life, you will LIVE to declare the word of the LORD, in Jesus name, Amen. God bless you.

[@1827handmade]

Right now I am grateful for you!

[@doowop54]

Definitely’

[@annatmarshall5133]

Oh snap. I woke up in an awful mood this morning, then stumbled upon these videos. So I'm grateful for that. Thank you.

[@karen_ellen]

Ditto on that!

[@SomethingSomewhereJustOnce]

I am grateful that I have access to such knowledge when I'm in stress. I'm grateful that God made people like you help make this world a better place.

[@micheletweedy8409]

Gratitude is HUGE. I took a year to journal 1,000 blessings. That seemingly simple exercise forced me to value little things like the sounds of leaves blowing in the wind or things I had taken for granted like a warm shower. Expressing gratitude more often most definitely shifted my mindset and I have felt much more peace and joy because if it.

[@susangarrity2735]

I'm grateful to you for the energy you put into giving free assistance to those of us in need. And your littles are too cute. How lucky to have such a mentally healthy home to grow up in. ❤️

[@Hamza-GH-Hofmann]

Thank you very much! - Every morning I write down at least three things I am or could be grateful for. Despite not always feeling like it, I "act-as-if". - For example: Despite being separated from the five children and only seeing two of them on a regular basis, I am very grateful for their health, their wits, their capabilities, even their new family and surroundings with a new father. And grateful to have so gifted and well children. - Although I miss them very much. - [Comment: as a nurse I have seen so many ill children in forty years, diseases that do not even have a name yet. Health, we tend to take it for granted. It isn't.]

[@jillherringshaw6647]

Thank you for sharing from Corrie’s story. When Betsy died, Corrie located her body. She and another woman were awestruck by the beautiful, peaceful look on Betsy’s face as she lay amongst the corpses. A miracle in light of the starvation and severe illness she had suffered in the camp. Speaking of gratitude, I am grateful for this channel. I learn so much from you, Emma.

[@JaneNewAuthor]

I've been practising gratitude and appreciation for a while now. It's changed my life, very much for the better. We live in a world of such beauty, of so many miracles. Today I saw a flurry of snow! Very rare where I live.

[@lc237]

What a beautiful family. As a survivor of childhood abuse and neglect with CPTSD, I thank my little parts frequently for being with me and for working with me to help us learn positive ways of dealing with life.

[@TherapyinaNutshell]

That's a beautiful way of thinking!

[@cryskiiim]

From a scarcity mindset to an abundance mindset...so good!

[@chocojavachip]

I heard you say that you set an alarm for 5:00 pm every day to note what you’re grateful for, so I did the same thing....set a daily reminder to go off at 5:00 pm saying “daily gratitude”. I’m always able to find something to be thankful for.

[@ElectricPhantasmagoria]

If you have never heard of, “ A Course In Miracles,” it is another useful toolkit for those open to it. It focuses specifically on forgiveness and gratitude as well as overcoming the ego. It has Christian influences but is much less dogmatic and has more in tune with Buddhism while in a Christian framework. ACIM is very sincerely devoted to spirituality and the label of Christianity it’s tied to fades if you analyze it. It is about the undoing of the egos role to fool you. Beware the ego is to be loved for the survival mechanism it is and not condemned. If condemned you’ve missed the point of forgiveness toward yourself for having an ego. However subtle the ego gets in the way such as the ego getting in the way of gratitude, forgiveness, humility or love. Thanks for putting these videos up! I have been focusing on gratitude within the last 2 months extensively and life has turned around in many ways. Re-contextualized and oriented toward grace and beauty under the mask of the mundane and even ugly. Beauty is everywhere even if it’s hard to see. I can agree to bet my life on it that gratitude when done properly is very powerful and unforeseen things happen. I began noticing the delicacy and fortune of such little consequences that just are available. The era I live in. I realized I thought I was grateful before but it grew and I realized I took things for granted. Being grateful has lead to moments that have made me tear up. You can start seeing potential ways to develop. Life takes on a certain intimacy and warmth of even being here or even having a resource like this video available to you. It will move too if you let go to gratitude. I had a hard time with life and my personality has become better, healthier, I often have more to give to people now. I have better eye contact. I mean a lot more to life and everyone around all by this trait, gratitude. It really is THAT profound! I have had crippling anxiety, I would rarely take even the smallest of personal risks. It was sad, very sad. If you’re still reading this, know again, this trait, gratitude, will have an excellent effect on your life!

[@marthamackenzie7011]

I am grateful first the knowledge you share and kindness you exude on your channel. Every time I’ve watched your videos I come away feeling better.

[@iboremytherapist]

i just remembered, in bible study 35+ years ago, a key focus was on gratitude.

[@designanddirection]

I personally avoid social media - too costly to self esteem/ well being. Why not pray - send your gratitude to god.

[@tushitapatel5782]

I'm grateful for you, Emma! Thank you for providing the world with resources like your videos that are so well thought-out and delivered!

[@karen_ellen]

Amen!

[@kumudinidassanayake118]

I spend time on THANKS GIVING . This helps me to manage depression, stress, insomnia etc.

[@esda13]

I'm grateful to god and my family♥️

[@manasikarandikar9259]

I write 3 good things happened during the day every night before sleeping.. thanks for this video.

[@sharonjacobson8424]

I am grateful to have found your videos. They are so helpful. Thank you

[@hanoapuaa]

I get really sad sometimes because I feel I’m financially unstable as a father. Trying to get bills done and thinking of my kids while others in my family alter my outlook. I’m trying to be better and more grateful. Thanks for the vid

[@Chiquita2210]

I am soooo happy I found you on KZbin, even though I have a psychologist, you give me so much more practical tools and comfort to deal with my anxiety (and depression) caused by trauma. I was already practicing gratitude, but watching this and hear the scientific proof of it, it again gives me more trust in doing it and hope that I will heal and get my life back. Thank you sincerely ❤️

[@thechaoticblissofmotherhoo2294]

I love listing to myself 10 things I am grateful for at bedtime. I also love sharing with my partner one thing a day we are grateful for about the other.

[@lilbit2274]

I am grateful for all the things i take for granted, on a daily basis.

[@deanneparis8888]

She has been my hero since I read 'The Hiding Place' when I was in the fifth grade. Betsy just amazed me with her attitude!

[@bridgetteduran]

I have been very stressed with planning my wedding, but after listening to your video I realize I am very grateful I am able to plan such a beautiful wedding in a beautiful place with all my family and friends. Thank you for helping with perspective ❤

[@lexking3249]

I have tried gratitude practice but I need to be more consistent and do it daily. Still, I feel better over (nicer to others more forgiving) even practicing gratitude weekly

[@astrid5522]

I’m grateful for supportive colleagues and my children ❤️

[@lorifalk5517]

You have helped me so much during this pandemic! Thank you!

[@yolandafredrickson8337]

This was such a great message! Thank you

[@karen_ellen]

I am going to reach out to friends and family and possibly others that help me with daily living and let them know 3 reasons that I'm grateful for them from today until next week hopefully and maybe longer!

[@lorianndeloreto4346]

This is so good Emma. Stumbled upon your channel yesterday. (So grateful!) Thank you for your insight, knowledge and love of what you do! 😊

[@victorcuevas8872]

Thank you for this video. I really needed to hear this. I'm grateful for my mom being there while I deal with my anxieties. She's been an absolute blessing :)

[@sandybowers5085]

I am so so grateful for your videos❣️My anxiety these past few months has been life altering. I have become agoraphobic. This has never happened to me before. Listening to this video brings me hope. Hope is a mainstay. Without hope, I am nothing. Thanks so much for what you do here. This evening I have hope again. I couldn’t ask for anything more. I will get out my journal and write down at least three things I’m grateful for. I love Corrie Tenbooms testimony❤️ I taught it to my children when they were young❤️ALL six of them❣️ It’s so beautiful to hear it again and remember the important things from her journey in WWII. Thanks so much for all you do here. My prayers for you always 🙏🏼 Jesus is the Way the Truth and the Light. Oh my goodness, River and Gracie are sooo adorable❣️❣️❣️

[@jamesfoster4566]

I'm grateful for you and the videos you put here for us all. Thank you! I wish you and your family a very Happy Thanksgiving 💕

[@billie6814]

Watching all of Therapy in a Nutshell's videos now after discovering them after two years of trying to afford therapy through victims services in my country and it not working out for me. I have PTSD, anxiety, depression, and I'M SO GRATEFUL for the Therapy In A Nutshell channel. The ending of this video was super cute, too. ❤️

[@anitasullivan7901]

Happy Thanksgiving everyone! 💖 I am so grateful that I found your channel. I so am grateful for all the tools that you share. You have helped me so very much. Thank you. 💖🤗Attitude of gratitude. God bless you all 🙏😇💕🙌

[@humanoidy]

I am so greatful for having you part of my journey on this planet!!!

[@PH-xh4fs]

Thanks to you Emma. I needed this ...a good reminder of how to regulate my emotions and stress. I have been practicing reaching out and encouraging others with gratefulness and in turn I've learned that the gratitude comes back to me!

[@nadineramsawak2886]

I’m grateful for this video!! Always enjoy listening to you speak! 💕

[@cj5056]

I’m grateful for you and sharing your gift to heal.

[@Tooshortbex]

I'll start by saying that I am grateful for your videos and presence. You are changing many lives. Thank you!

[@radwi69]

I am Grateful finding this channel, and I am very Grateful for you Emma😌

[@elainebertholini7199]

Lovely advice and I've been saying to myself 3 things I'm grateful for every day and today you're one of them so thank you x

[@Sabrina-xi8fe]

I am so grateful for finding your KZbin channel and website! I have learned so much and appreciate that you're sharing all your knowledge 😌

[@garysimone4977]

You are so special...all others are charging huge money for your advice THANK YOU

[@surabhisanghai9217]

I wrote down things that I am grateful for while watching this video. I could instantly feel a sense of calm. More power to you Emma :)

[@aliciabeckworth2079]

Thanks for sharing some of the research & specific benefits of gratitude. Feeling grateful for your KZbin channel! :)

[@ladydonna37]

Thank you for sharing this & the story about Corrie Ten Boom & her sister... Your daughters are SO cute!! So grateful for you & your videos ❤

[@krisbarber6208]

Long time ago. I am grateful to my husband for all he does for us. Our cars, our money, our house. Everything that he takes care of me.

[@aler2047]

I'm grateful that I found your channel in a moment a really need it, you are helping me so much. Thank you. You have 3 beautiful children.

[@PMW42]

I look forward to doing my daily GLAD journal just before I go to bed. Grateful /Learning/Achieved/Delight. I find it's a great way to unwind and appreciate the good things of the day.

[@gemini8359]

Thank you so much! Today Ian going to choose to be great full for myself❤️

[@Pixonica]

Thank you so much for this beautiful and informative video. Starting my gratitude list right now! Firstly, I am grateful for all that you do and offer to the world, especially videos like this one! Much love 💕

[@Charlotje2]

Beautiful, you help many people 🧡 Thank you SO much

[@carolwyban3947]

You are solid, practical and a good communicator. I’m grateful to you!

[@techjunkie68smusicandtech56]

Thank you Emma, I have been watching a lot of your videos on how to deal with emotions, and I can honestly say it has helped me so much, I've noticed that my quality of sleep has slowly improved and I feel so much better. I'm very grateful for all you do, and to follow your advice.

[@prajaktachavan3275]

I am grateful to you emma 😊. thank you and keep sharing your knowledge with us.

[@leehaber]

I am immensely grateful for this KZbin channel. Thank you Emma!

[@irenekellywalsh9632]

Thank you Emma for your honesty and loving way .you are making a real difference to my life ...💞

[@buffplums]

I sometimes talk to people about who effective positivity is and sometimes I get really excited and I do feel encouraged.. And I am very grateful to you for your amazing and helpful videos. They DO make a difference Emma xx

[@rupalishingade3083]

I'm grateful for you and everyone in your team for this amazing content. Which makes us feel good, looking at you I feel positive and hopeful. Thank you for doing. Therapy in nutshell. And I'm also thankful to people who write in comments section, by reading their comments I feel I can talk about myself openly to. So thank you to all the viewers and commentators 🌸

[@Lindaheal]

What a wonderful video from a wonderful person. Looking forward to sharing this with lots of friends. Even tho we choose happiness as a conscious practice, the multitude of benefits really took my breath away. Thanks for making my life, and rhe world, better.

[@maryhelmic317]

Thanks to your example of Corrie and the fleas, I took a miserable circumstance and challenged myself to write out all the ways my life was better because of this person--who's been biting me like a flea and causing so much misery. Indeed, the more reasons I thought of to be grateful for this person, the better I felt. I believe the next time I see this person, I can smile instead of experiencing the need to fight or run away! Being grateful for the people I love and who share my values is easy. Being grateful for those I disagree with and want to avoid is the real challenge! Thank you, Emma!

[@kathymalcolm6381]

I want to thank you. Your talks are so helpful. They are fabulous. You are someone special for sharing all of this right now when it is so needed

[@kerriejonestx]

Corrie Ten Boom, The Hiding Place, my absolute favorite book! I always go to that story for inspiration.

[@72stinger]

I’m grateful that even though my difficult mother is going through health problems including the start of some cognitive issues, that both she and my father are both still alive, and that I can help them.

[@Taty14002]

I am atheist but your channel has really help me out a lot. ❤️🥰

[@heididelatierra-yoga]

This video is awesome!! Thanks so much for sharing in such a concise and easy to digest way!

[@sharonandrews4628]

Love these videos , easy to digest and so easy to listen too and learn from . Thank you

[@dailydoseofmedicinee]

👍Gratitude opens the door to more relationships. Gratitude improves physical health. Gratitude improves psychological health.

[@pattihuke2992]

Great video. Trying think of what I’m grateful for first thing in the am

[@wendym9523]

I just found your videos. I've watched two in the last half hour and am excited to continue watching and practicing. I struggle with mild depression and anxiety. I've gotten out of the habit of doing the things that bring joy. Sometimes I get tired of trying so hard. Sometimes I let other things take priority and put these practices on the back burner.. But, this video has reminded me to begin again and not give up. Deep down, I know there are certain things I must do consistently. It is the "medicine" I need everyday.

[@pdunuthilaka8818]

ස්තුතියි.im grateful for you too.

[@jackpullen3820]

I'm grateful that I have the ability to share this with many many people and it's a practice that I have been using for some 30 years now thank you!

[@mojca_zupancic]

I recently discovered you channel and I think its one of the most amazing channels. I keep discovering new great videos. Thank you so much for improving our lives!

[@atis9061]

Simple but true. I do naturally feel grateful & quite often but my thoughts can stray into a negative downward spiral so training them is my personal next step towards more consistent happiness.

[@glennreggie3036]

I am grateful for this video and the useful tips within. Thank you

[@carolynasquith5591]

I am so grateful that I found you online. You are so unbelievably talented and have taught me so much! Thank you.

[@heidiwatson8447]

I'm grateful for your reminders to be grateful!

[@juliehudson7032]

I'm grateful that I found these words of encouragement today

[@bunnyoncloud]

i am grateful for finding your channel ... you're so calming and good at how you explain

[@cherylreed4377]

Corrie ten Boom has an amazing testimony 🙏🙌of gratitude and forgiveness - I've been noticing in my gratitude journal that I tend to write a little negativity into it🥺Im so thankful for your video that made go back and reread some of them and realize that's what I'm doing so I can change👍☺️

[@elangoviswa4749]

Thank you for sharing wonderful knowledge about the amazing changes in brain through gratitude practice!

[@carolynmcconnell2833]

Good morning Emma, I'm grateful that God led me to your channel......the information is really transforming my life!! God bless you sister🙏😘

[@KathleenRenninger]

Thank you for this video. I knew gratitude makes us happier, but didn't know it can help rewire the brain & calm our nervous system----very good reasons to practice it more often!

[@hummm4346]

I will start by keeping a gratitude journal.Thank you for this video❤

[@chuckprindiville1246]

Emma, your messages, action items and your relaxed simple delivery are helping me step by step every day. I own your Emotion Processing course and it finally explains my life and how to move forward. Thank you

[@fitrunner1317]

Thank you so much for this! So good and true!

[@AngiePurdy-kf1fm]

Thank you for making this simple, I am starting a journal today.

[@relax-smile-laugh-apprecia854]

👍 Gratitude does give the mind a positive focus. One can feel the swift in energy, when practising. And, having the background theory, knowledge, does encourage the practice. Thank you Emma. So sweet to see your children being grateful. It is always heart warming to see your children being grateful. Well done. 🙂 💛

[@paolamariagorry346]

Thank you, your calming voice helps me ❤️

[@karen_ellen]

Yes. Me, too!

[@maldzramos4429]

Thank you for doing such great content! The world is getting better one video at a time with Therapy in a nutshell 😊

[@ssutherland9019]

I suggested to a hospital patient that they start a gratitude journal and it made a huge difference. That patient is now discharged. Althought this was posted a year after the video was released its timing is perfect and so as the winter looms ahead of us I think I should start my own, though I have journaled and reflected much more since going through the covid season. Its helped me lots.

[@peaceful5159]

I am grateful for this informative reminder. Thank you❤️.

[@patriciaangel3461]

Thank you! I appreciate you😊

[@mistywatercolormemories]

Thank you so much for detailing ways to practice gratitude. The sitting quietly and thinking about when something went well really helps me get started. Your kids are adorable! my daughters share names with River and Gracie! Grateful for you and your videos.

[@thelegendofcool7974]

YOURE THE BEST ACTUALLY MAKING MEANING OF MY LIFE AGAIN I CANT THANK YOU ENOUGH

[@EraFitnessify]

This was helpful. Thank you!