Learn more in one of my in-depth mental health courses: https://courses.therapyinanutshell.co...
If you were to ask someone, “What’s causing your insomnia?” they might say something like: “my stress, anxiety, my brain won’t shut off”, maybe they think it’s their cat waking them up or they drank too much coffee or they watched a scary movie before bed. And granted, all of these things can mess with your sleep for a night or two, or more, but they aren’t the thing that causes chronic insomnia. In most cases chronic insomnia is caused by 1 bad habit where you accidentally trained your brain not to sleep. Staying in bed awake. This is the worst thing you can do for your insomnia. And it’s the key to one of the most effective treatments for insomnia, CBT-I, an evidence based treatment for insomnia that has shown up to 80% effectiveness at relieving insomnia.
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Therapy in a Nutshell 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. 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 https://www.churchofjesuschrist.org/c...
If you are in crisis, please contact the National Suicide Prevention Hotline at https://suicidepreventionlifeline.org/ or 1-800-273-TALK (8255) or your local emergency services.
Copyright Therapy in a Nutshell, LLC
How to Deal with Uncertainty - Without Self-Sabotage
Exploring a Sensory Diet for Emotional Regulation - Sensory Processing Disorders
Solving Actual Problems (Instead of Just Coping Skills) - Day 26 Break the Anxiety Cycle
Menopause and Mental Health with Dr. Mary Claire Haver
Breathing Exercises for Anxiety: Day 25 Break the Anxiety Cycle
Sensory Needs Quiz- Your Sensory Needs Assessment
My New Favorite Vagus Nerve Exercise for Anxiety or Trauma Recovery - The Voo Breath or Foghorn
What to do with Anxiety in Your Body - Day 24 Break the Anxiety Cycle
Window of Tolerance -An Essential Skill for PTSD, Trauma and Nervous System Regulation
Building an Internal Sense of Safety for PTSD, Trauma or Anxiety: Day 23 Break the Anxiety Cycle
How to Stop Comparing Yourself to Others
How to Turn on the Parasympathetic Response to Calm Anxiety: Day 22 of Break the Anxiety Cycle
THIS guy solved Panic Attacks after 30 years of Panic Disorder
How to Stop Taking Things Personally
The Essential Skill to Regulate Your Nervous System - Relaxed Vigilance vs. Hypervigilance: Day 21 Break the Anxiety Cycle
Understanding Anxiety in the Nervous System: Day 20 Break the Anxiety Cycle
Flip Anxiety on Its Head With 2 Words: Day 19 Break the Anxiety Cycle
Emotional Reasoning: Break the Anxiety Cycle Day 18
How to Let Go of the Past - 3 Steps for Regret
Stop Catastrophizing About Your Future: Break the Anxiety Cycle Day 17
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