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In this episode I’m going to teach you another way to process emotions. It’s something you can do on your own, and it’s a powerful way to work through the jumble of thoughts and emotions that are all up in your brain. Today you’re going to learn how to journal for depression and anxiety.
There are many ways to work through emotions with writing- a brain dump, a locus of control activity, and many more ways to write about your emotions.
Journaling is really simple; you just write about what you’re feeling or thinking or experiencing. Journaling can help you track your moods or identify triggering situations. It can help decrease anxiety and stress, and it can also help you gain a clearer perspective on your challenges.
Journaling has been shown to help your physical health too. It can lower blood pressure, help your immune system, and improve liver function.2 Writing can help you get to know yourself better and improve your relationships. Journaling has been shown to improve mood and fight depression.

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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/comeuntochrist/believe

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
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Discover the top 8 vitamins that can help stop and prevent joint pain and explore the science behind these findings to provide you with a deeper understanding of how these vitamins work to promote joint health.

Top 8 Vitamins to Stop Joint Pain

8. Vitamin A

Cartilage is a vital component of our joints, acting as a cushion that protects the bones from damage during movement. It’s crucial to maintain its health to prevent joint pain and stiffness.

One nutrient that plays a crucial role in cartilage health is vitamin A.

Vitamin A is a group of related nutrients known as retinoids. Beta-carotene is the most well-known retinoid, and it gives carrots their vibrant orange color.

Retinol, the most active form of vitamin A, is found in animal products such as liver, egg yolks, and dairy products.

7. Vitamin C

Vitamin C is known for its immune-boosting properties, but did you know that it’s also a superhero for joint pain?

This powerful nutrient is essential for collagen production, the primary protein found in our connective tissues, which provides strength, flexibility, and support to joints.

Collagen is not only crucial for maintaining healthy skin but plays a similar role throughout the body.

Vitamin C’s role in collagen synthesis has been linked to combating joint diseases such as osteoarthritis, which involves cartilage degeneration and chronic joint pain.

6. Vitamin D

Vitamin D, also known as the “Sunshine Vitamin,” is well-known for its role in maintaining bone health.

However, it’s also a powerful ally in the fight against joint pain. Vitamin D helps regulate the immune system, which can reduce inflammation and ease joint pain.

While there isn’t an abundance of research on vitamin D and joint health, the studies that do exist show promising results.

5. Omega-3

Omega-3 fatty acids, while not technically a vitamin, deserve an honorable mention when it comes to joint health.

These healthy fats have potent anti-inflammatory properties that reduce joint pain and stiffness, making them a vital component in any joint health regimen.

Numerous studies have shown that omega-3 fatty acids can have a significant impact on joint health and inflammation in general.

4. Vitamin K

Vitamin K is an essential nutrient that plays a crucial role in blood clotting and keeps our bones strong by regulating calcium.

While it may not be as well-known as other nutrients, recent research has uncovered groundbreaking information about the incredible benefits of vitamin K for joint health.

3. B Vitamins

The B Vitamins are a family of essential nutrients that play a crucial role in maintaining our overall health.

But when it comes to joint pain, two of the most important B Vitamins for diabetics are B6 and B12.

Vitamin B6, also known as pyridoxine, has anti-inflammatory properties that can reduce joint pain.

This vitamin is also important because it can help prevent diabetes-related nerve damage.

2. Vitamin E

Now, let’s dive deeper into the benefits of vitamin E for joint health and beyond.

As an antioxidant, vitamin E is crucial for maintaining cellular health and preventing oxidative stress, which is linked to a host of chronic conditions such as arthritis, heart disease, and cancer.

When it comes to joint health, oxidative stress is a major contributor to inflammation, which can worsen pain and accelerate joint degeneration.

By neutralizing free radicals, vitamin E can help reduce inflammation in joint tissues, potentially easing symptoms and promoting overall joint health.

1. Niacin

Niacin, or Vitamin B3, is a crucial nutrient for maintaining healthy joints and overall well-being.

As mentioned earlier, niacin is essential for the production of collagen, a vital component of cartilage, tendons, and ligaments.

Collagen is essential for maintaining the structure and elasticity of these tissues, and its production is necessary for joint health and mobility.

In addition to supporting collagen production, niacin also has powerful anti-inflammatory properties that can help reduce joint pain and swelling.

This makes it a promising natural remedy for people suffering from joint conditions such as osteoarthritis.

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DISCLAIMER: The content provided on this channel is intended solely for educational purposes. Since each individual’s circumstances may differ, it is advisable to seek personalized advice from your doctor or healthcare provider. Thanks for watching!

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