Therapy in a Nutshell Courses

Micro Habits that Fuel Depression

Discover the 10 micro habits that contribute to depression and learn how to unlearn them. Understand how small, often unnoticed behaviors accumulate over time, affecting your brain's "giving up" circuit, and how changing these patterns can restore natura…

• YouTube
• 11 minutes
• Self-Paced
• Free Video

Super Duper Gentle Exposure Therapy: A Step-by-Step Guide for Anxiety and PTSD

Learn how to face fears gradually with exposure therapy through building a hierarchy, taking small steps, and practicing willingness to overcome anxiety, fear, and phobias.

• YouTube
• 11 minutes
• Self-Paced
• Free Video

How to Improve Self-Esteem Without Positive Affirmations

Discover practical alternatives to positive affirmations for building genuine self-esteem through questioning negative self-talk, using neutral language, clarifying personal values, and celebrating small victories.

• YouTube
• 17 minutes
• Self-Paced
• Free Video

The Body Keeps the Score - Understanding Trauma's Impact on Brain and Body

Discover how trauma affects the brain, body, and relationships through an accessible summary of Van Der Kolk's groundbreaking work on trauma's lasting impact and effective treatment approaches.

• YouTube
• 38 minutes
• Self-Paced
• Free Video

Lasting Treatments for Anxiety vs Coping Skills - Understanding Treatment Effectiveness

Discover the crucial difference between short-term coping mechanisms and lasting anxiety treatments, understanding why some therapeutic approaches may not provide the long-term relief you seek.

• YouTube
• 15 minutes
• Self-Paced
• Free Video

Depression in the Nervous System - Understanding the Dorsal Vagal Shutdown Response and Hypoarousal

Discover how depression manifests in your nervous system through polyvagal theory, exploring somatic approaches and practical techniques to shift from shutdown states to emotional regulation and wellbeing.

• YouTube
• 19 minutes
• Self-Paced
• Free Video

Emotional Flashbacks - 13 Strategies for Childhood Trauma from Pete Walker's Book on CPTSD

Master 13 evidence-based strategies to manage emotional flashbacks from childhood trauma and CPTSD, including grounding techniques, inner child healing, and building resilience.

• YouTube
• 16 minutes
• Self-Paced
• Free Video

The Science Behind Morning Depression and What to Do About It

Discover the biological factors behind morning depression and practical strategies for managing symptoms, from light therapy to positive routines that can help transform challenging wake-up experiences.

• YouTube
• 17 minutes
• Self-Paced
• Free Video

Restoring Your Internal Sense of Safety After Trauma with CPTSD - A Polyvagal Approach

Discover how to rebuild your internal sense of safety after childhood trauma using polyvagal theory, somatic practices, and nervous system regulation techniques with CPTSD expert guidance.

• YouTube
• 1 hour 3 minutes
• Self-Paced
• Free Video

How to Create a Crisis Safety Plan for Suicidal Thoughts

Learn how to create a safety plan for managing suicidal thoughts, including identifying warning signs, developing coping strategies, and establishing support contacts during a crisis.

• YouTube
• 10 minutes
• Self-Paced
• Free Video

The Cognitive Distortion of Discounting the Positive - Mental Habit That Fuels Depression

Discover how the cognitive distortion of "discounting the positive" fuels depression and learn practical CBT techniques to overcome this mental habit that prevents you from feeling happiness and joy.

• YouTube
• 16 minutes
• Self-Paced
• Free Video

9 Life Changing Treatments for Treatment Resistant Depression

Discover 9 intensive, science-backed interventions for treatment-resistant depression, anxiety, and PTSD when standard approaches fail, offering hope and effective alternatives for those struggling with severe mental health conditions.

• YouTube
• 23 minutes
• Self-Paced
• Free Video

How to Actually Change Your Life - You Need a System, Not a Goal

Discover why goals fail and learn to build tiny habits, systems, and 1% improvements that create lasting change for mental health and daily life through practical, science-backed strategies.

• YouTube
• 12 minutes
• Self-Paced
• Free Video

7 Micro Habits to Escape the Freeze Response - Polyvagal Tools for Depression and Burnout

Discover 7 science-backed micro habits using polyvagal theory to overcome freeze response, combat depression and burnout, and restore nervous system balance through posture, light, and routine changes.

• YouTube
• 19 minutes
• Self-Paced
• Free Video

The Neuroscience of ADHD and Emotional Dysregulation

Understand the brain science behind ADHD emotional intensity and master 9 practical skills to regulate overwhelming feelings, including rejection sensitivity and executive dysfunction.

• YouTube
• 28 minutes
• Self-Paced
• Free Video