# How to Rewrite the Stories That Make You Anxious, Angry, or Depressed

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Text version: https://stenobird.com/podcast/therapy-in-a-nutshell-565354/how-to-rewrite-the-stories-that-make-you-anxious-angry-or-depressed.md
Podcast: [Therapy in a Nutshell](https://stenobird.com/podcast/therapy-in-a-nutshell-565354)
Published: 2026-02-05T14:38:00+00:00
Episode link: https://tinpodcast.podbean.com/e/how-to-rewrite-the-stories-that-make-you-anxious-angry-or-depressed/
Audio file: https://mcdn.podbean.com/mf/web/zspw976gawwa2gtw/YTL_-_Label_Your_Stories_-_how_to_be_less_emotionaly_reactive_-_podbean7lid2.mp3
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Duration seconds: 1301

## Resource

Learn how the stories you tell yourself fuel anxiety, depression, and triggers—and discover practical skills like cognitive defusion to rewrite your life. Free worksheet: https://courses.therapyinanutshell.com/opt-in-4a614f1a-99a9-46dd-b2e4-69e58990c7ea Learn the skills to Regulate your Emotions, join the membership: https://courses.therapyinanutshell.com/membership In this episode, you’ll learn the hidden thought pattern that fuels anxiety, depression, anger, and emotional reactivity — and how to break free from it. Our brains create stories to protect us, but sometimes those stories become prisons. They shape what we notice, how we feel, and the choices we make… often without us realizing it. 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 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…

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## Transcript

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