# Micro Habits to Regulate Depression or Trauma (Shutdown Response)

Page: https://stenobird.com/podcast/therapy-in-a-nutshell-565354/micro-habits-to-regulate-depression-or-trauma-shutdown-response
Text version: https://stenobird.com/podcast/therapy-in-a-nutshell-565354/micro-habits-to-regulate-depression-or-trauma-shutdown-response.md
Podcast: [Therapy in a Nutshell](https://stenobird.com/podcast/therapy-in-a-nutshell-565354)
Published: 2026-05-08T12:16:00+00:00
Episode link: https://tinpodcast.podbean.com/e/micro-habits-to-regulate-depression-or-trauma-shutdown-response/
Audio file: https://mcdn.podbean.com/mf/web/4qitnk3icubd2tis/YTL_-_Getting_Unstuck_from_the_Freeze_Response_-_YouTubes_-_podbean644tt.mp3
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JSON: https://stenobird.com/v1/public/podcasts/therapy-in-a-nutshell-565354/episodes/micro-habits-to-regulate-depression-or-trauma-shutdown-response
Duration seconds: 1017

## Resource

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 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 illn…

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