Micro Habits to Regulate Depression or Trauma (Shutdown Response)

Micro Habits to Regulate Depression or Trauma (Shutdown Response)

From Therapy in a Nutshell by Therapy in a Nutshell -Emma McAdam

May 8, 2026 · 17 min · Episode 239

About this episode

Emma McAdam discusses micro-habits to help regulate depression and trauma responses.

Micro-habits to activate your nervous system and move out of dorsal vagal shutdown. Trauma-informed tools to reduce depression and climb the polyvagal ladder. If you’re feeling shut down, stuck in depression, or trapped in a trauma freeze response — this episode is for you. In this Therapy in a Nutshell episode, Emma McAdam, LMFT, teaches 9 tiny “micro-habits” you can use to activate your nervous system, move out of dorsal vagal shutdown, and climb the polyvagal ladder toward safety, connection, and motivation again. Learn the skills to Regulate your Emotions, including "Change your Brain" join the membership: https://courses.therapyinanutshell.com/membership Insomnia Playlist: https://www.youtube.com/playlist?list=PLiUrrIiqidTWdplSnedICFAMlMN-8ikae Healing Beam of Light: https://youtu.be/iB5simoqvm8 Looking for affordable online counseling? My sponsor, BetterHelp, connects you to a licensed professional from the comfort of your own home. Try it now for 10% off your first month: https://betterhelp.com/therapyinanutshell FREE Mental Health Resources: https://courses.therapyinanutshell.com/free-resources Therapy in a Nutshell and the information provided by Emma McAdam are solely…

People in this episode

Host: Emma McAdam

Topics covered

  • micro-habits
  • depression
  • trauma
  • nervous system
  • polyvagal theory
  • emotional regulation

Keywords

  • micro-habits
  • depression
  • trauma
  • nervous system
  • polyvagal ladder
  • emotional regulation
  • shutdown response

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BetterHelp

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