Atomic Habits for Mental Health
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- เผยแพร่เมื่อ 28 ธ.ค. 2022
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Why would I think a vitamin could improve mental health? The short answer- • The surprisingly drama...
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There’s two ways to think about mental health, and I think a lot of people don’t realize they’re stuck in the first one. Most people believe that you either “have depression” or you don’t. That if you get diagnosed with depression or anxiety, it’s like a permanent trait that you have - and that all you can do is learn to cope with it.
I don’t think about depression or anxiety that way. I think of it on a scale- when your symptoms are severe they interfere with your life in a big way, when your symptoms are mild, or when your symptoms go away, it doesn’t interfere with your life anymore. Depression and Anxiety disorders can actually be resolved when we chip away at them. Thinking this way gives us agency, power to change our own lives.
And often when we get really motivated to improve our lives we try some huge change. And while you can willpower yourself to make those changes for a little while, willpower usually just doesn’t work as a long-term strategy. Then the bigger the changes you want to make, the more exhausting and overwhelming they are, which disincentivizes you from continuing them, it gets harder and harder and harder to do them instead of easier. So while you can willpower your way to doing them for a while, the most likely outcome is that you get exhausted and you quit and you’re more discouraged than when you start.
So making these huge changes rarely works- sometimes it does, but it just can’t be your only strategy. I love to give people tons of options to improve their mental health, but I know that this can be overwhelming. So in this video let’s talk about tiny yet powerful strategies that actually reward you for doing them- they make your life easier instead of harder. And then you get feeling better, you get more energy, and they become easier to do because they’re habitual, and with that extra energy you can add another on, and instead of feeling more and more tired, you feel more and more energetic and resilient. So in this video you’ll learn about tiny changes that take a few minutes a day to build atomic habits for mental health.
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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.
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Why would I think a vitamin could improve mental health? The short answer- th-cam.com/video/3dqXHHCc5lA/w-d-xo.html
James Clear's Blog: jamesclear.com/marginal-gains
i have an honest question. do you think depression will become more common as time goes on at eventually most people will suffer with mental health issues ? i mean- you are great at helping and you are very positive, but what do you think of my theory
Why does Emma keep rolling her eyes 🤔
THANK YOU SO MUCH! greetings from România! 🌹🌹🌹
God bless you and your family! 🙏
Thanks.
Believe me folks, from someone who has strayed down that dark, desperate path, this advice is gold. You need to work at your mental health, even during the good times. Most important of all, it does get better. Hold on to that thought and keep going. And let's all thank this lovely lady for reaching out.
I completely agree! Thank you so much for your encouraging words, it's always a boost to hear that things get better!
Thank you for all you do!:)
Definitely.
Love you emma❤
Amen to that!
Atomic Habits
Light
Multivitamin
Fermented food
Probiotic
Movement
Vegetable
Gratitude
Appreciate people
Less news
Follow positive pages
Unfollow triggering accounts
Sleep schedule
Decrease caffine
Use bed only for sleeping
Automatica dnd for sleep
Mindfulness
Limit screen time
Book at night
1 minute meditation
To do list
Journal
Walk
Steps
Deep breathing
Tapping eft
Nature
Plant
Nature screensaver
Deepen relationship
No negative talks
No always and never
No catastrophizing
Thank you so much!
st john's wort can also take the edge off and help you get to a better place fairly quickly
Oh man catastrophizing yaaaahhh lol
Hello! I've crafted self-help therapy tips from trusted sources (link in the bio). Your feedback means a lot! 😊
You are the bestttt :D
All this year I made myself give a sincere compliment to a stranger to help reduce my social anxiety. It didn’t “cure” anything but that tiny extra bit of confidence in knowing that I can talk to strangers is helping little by little!
That’s awesome! 👍
Yes!!, congratulations 🎊
Love this idea
Helping people is great for mental health. I can attest to that.
Wow I would consider doing this since I had social anxiety. buddy I don't now how it is severe or mild for u I don't know if ur approached it professionally with a therapist but.. I wanna mantion to u "Dr Thomas A. Richard" he is a psychotherapist and what about him, him self was diagnosed with a sever social anxiety disorder so he knows what he is doing...
I hope u give it a try ❤️❤️
He got an online therapy session u can purchased it.
I purchased it and I can tell the level of help is up in the sky hope u always feel well
Psilocybin saved my life. I was addicted to heroin for 15 years and after Psilocybin treatment I will be 3 years clean in September. I have zero cravings. This is something that truly needs to be more broadly used in addiction treatment.
A lot of people have testified about this and I really want to give it a shot. I put so much on my plate and it definitely affects my stress and anxiety levels
The Trips I've been having have really helped me a lot,I finally feel in control of my emotions and my future and things that used to be mundane to me now seem incredible and full of nuance on top of that I'm way less driven by my ego and I have alot more empathy as well
Shrooms was the best trip I had. It was an amazing experience.
Tripping is not really bad but find a good mycologist Who will teach you the right things you need to know
@@AnjeloValerianoDr.spores is the best, he's been my supplier for anything psychedelics.
You're literally the first professional that has told me that depression and anxiety can be resolved. No one has ever told me that. I thought I was stuck this way for the rest of my life...😭
I used to suffer with severe/ crippling anxiety for years. I’m 100% free of both, changing my thought patterns and beliefs completely did it
@@lindaabuado3213 how did you change your thought patterns and beliefs? Could definitely use your advice.
@@elainepeltier2015 When you find yourself worrying or ruminating, try to catch yourself and replace negative thoughts with more neutral and realistic ones. Focus on what you can control rather than ruminating on what you can't.
One way to help rewire your thought patterns is to ask yourself what someone close to you would think about this problem (or better yet, actually talk to them about it). You’ll often find that other people’s opinions on our problems are often much more realistic which can overtime help you rewire your thought patterns.
And of course all of this can't change overnight. You've spent the last few decades of your life building these neural pathways, and it's going to take a lot of repeated work over months and years to rewire them. I personally set goals like, if I managed my mental health 1% better today then that's all I can ask for. :)
No lol, there are many people who overcame that, including me. Medication is marketed as if it's healthy in the West. It makes you dependent and your subsconscious tricks you to believe you will be that way without medication. It takes changing harmful/immature/unrealistic thought patterns, will power and some effort
@@Chickaqee i've recently started trying to talk to myself how i would to a friend in the same situation... and the difference is huge. you go from insulting and berating yourself to being compassionate and understanding instead. i have a long ways to go to make it a habit but it does make you see things from a different perspective and realize you are just too tough on yourself for no good reason.
My first small action a year ago was making my bed every day. Didn't happen every day at the beginning. After a few months it happend every day, sometimes in the morning, sometimes more like late afternoon/early evening. Nowadays it happens every morning. I never scolded myself when I forgot to do it, just encouraged myself to do it tomorrow again. And what I found is that it doesn't matter at which time of the day you do your tiny daily habit. The thing that matters is to do it, no matter what time it is. You ve forgotten it? So what? World's still turning. Tomorrow I'll remember. Be passionate and supportive with yourself. You got this!
A while ago, I watched a video of Jordan Peterson recommending exactly the same thing, make your bed every day, and eventually order will return to your life, it’s the small things that add up
Love this!! Good idea!!
I do that too
I recently started doing this. At 50 years old I was never one to make my bed. I just woke up one day and started doing it. I'm hoping it gives me the momentum and motivation to add more small positive changes in my life.
Hello! I've crafted self-help therapy tips from trusted sources (link in the bio). Your feedback means a lot! 😊
I've been feeling worse, then I realized that I had neglected eating all of the plant foods I had been eating over Christmas. Also Christmas is a bit of a stress recipe (alcohol + family, neither really agree with me 😅). So yesterday I just relaxed, processed emotions and ate vegies. Today I'm feeling better and more hopeful.
I haven’t thought about my diet recently has been high in sugar and inflammation foods
@@ashley9776 also Christmas tends to mean drinking, although it's only a couple of glasses it feels like a lot to me. I may institute a new policy of drinking only with friends, not family or work colleagues. It makes me more anxious.
@@christinechapman9764 I’ve noticed that as well. I just have one glass now not over two glasses. I have heart palpitations and I noticed they are worse after drinking. Happy new year 🎊
@@christinechapman9764 also therapy in nutshell had interesting video about how the body produces a hormone in response to alcohol that does make you more anxious (the video just couple days ago).
Same, I think I developed a health related issue, but have neglected healthy eating, exercise, and good quality sleep did all that today and feel loads better!
0:50 ways to decrease depression (the hard way)
3:16 make small, incremental changes
7:27 simplify habits with a system
7:53 use a habit tracker
8:38 pick one from list of “ways to improve your mental health”
🙂👍
Thank you for posting this. It is invaluable for those of us who want to re-review content. I just don't understand why this channel doesn't realize that they would get more views if they included timestamps. I've added to your list:
0:50 Ways to decrease depression (the hard way):
- Daily aerobic exercise(75% effective)
eating healthy (35%)
- Changing how you think (e.g. thru therapy, 60-80%)
- Treating insomnia (87%)
- Therapy light
- Meditation
3:16 Make small, incremental changes. Slowly develop and maintain habits.
A 1% change will make a 37% change in one year.
6:39 3 Principles of Change:
1. Pick the low hanging fruit first (simplest, easiest).
7:27 2. simplify habits by creating a system
7:53 3. use a habit tracker
8:38 Pick one from a list of “ways to improve your mental health”:
- Light therapy (lamp, sunlight)
- Take a complete multivitamin/mineral
- Probiotic/fermented food/supplement
- Do something outside
- Add vegetables to your diet
- Daily gratitude list
- Express appreciation to another
- Watch less news
- Follow uplifting social media accounts
- Improve sleep
- Practice mindfulness (steady breathing and doing only one thing at a time)
- Set limits on screen time
- Brain dump actiivty
- 1-minute meditation
- Walk daily, steps goal
- Practice self-regulation
- Spend time in nature, add plants to home/office, view nature pictures
- Deepen relationships you already have
- Set tiny rules for yourself
@@Nyx773 Another would be to not waste time re-writing other's comments on a TH-cam channel. 😂
@@janicetribbiani7535 1) I didn't just re-write, I added to it
2) I learn by taking notes, therefore, writing it out helped me to remember
3) Your snarky comment reflects poorly on you. Makes you sound petty and mean. Best of luck having a fulfilling life with that attitude. I recommend deleting your comment so that you aren't advertising to the world that you are the antithesis of this channel.
Thank you. Over 5 minutes of yak about what these tiny habits are going to do. Just thank you!
I also am living with severe Depression. Isolated as well...
My 1% change daily is taking cold showers daily... plus dry brushing &
Wim Hof breath exercises ... with excellent care from a Naturalpathic Doctor... it's working guys...6mos. In
& Depression is lifting . Mood is better. Doc sez I'm improving about
40%faster than usual. Not to mention all of the other benefits.
You CAN DO THIS !!! I'm 72 starting this !!! these are POWER TOOLS
that enhance the other wellness modalities...
Ur age is 72 ?!!
Amazing🫶🫶
How has your experience been with a Naturopath? Did they only give you supplements and natural medicine? I’m curious about how they help patients with mental health issues
I’m so proud of you!!! Don’t ever give up
My husband is a very negative thinker so we set one day a week as "No Negative Sunday" and we would remind each other about it whenever we would start to get negative.
Hey there! I've created self-help therapy guidelines using reliable methods (link in the bio). I'd love to hear your thoughts! 😊
My one percent change at my lowest was to change was to lay out my clothes the night before. When I did this it was during a more alert state and I had a huge ahah moment:
All my clothes didn’t fit as I had pregnancy weight that I hadn’t lost.
Every single morning was ruined by looking for something and feeling discouraged and not even getting dressed half the time. Not being dressed I hesitated going out to empty the garbage because of embarrassment.
Not running needful errands etc.
I would get overwhelmed and it was a huge snowball that was happening while I was completely unconscious of it.
When I began to get my clothes the night before and missed it I became conscious of this struggle that was affecting my daily capabilities. So I bought 4 outfits that fit comfortably. That was enough with the couple outfits I had that did fit to last 6 weekdays till I could afford more.
When I say lay clothes out I mean shoes and socks. This is key.
If anything happens during the day that requires shoes and you are depressed getting shoes on is a huge hurdle that you don’t want to negotiate during distress.
You want to make the decision of shoes and socks the night before.
If you are depressed to the point that socks are an issue because of your laundry pile start with just searching for and washing only socks.
It’s silly but it’s ok to wash a small load of just sock at first so you can build on that. 😊 it will get better.
Buy a new bag of socks if that’s your 1 %
@grace thank you, did the same with the clothes, and it REALLY turned out to be very very effective, as I struggled to find fitting clothes, REALLY REALLY helped me to organize my day. Thank you for sharing. Hope you are okay. God bless you 🙏
Thank you for sharing this. I see myself in the same situation. I hate clothes! My sensitivity is hard to deal with, and indecision with ill-fitting clothes makes it hard to get going each morning. I usually throw on comfy stuff I won’t go out in or answer the door in, which exacerbates anxiety about seeing people and leaving home. The habit of setting clothes out the night before was one I did years ago when I had no choice but to leave early in the morning and it helped so much. I guess I associate it with undesired activity, but I should look at it as a tool. I’ll try it again!
Hey there! I've created self-help therapy guidelines using reliable methods (link in the bio). I'd love to hear your thoughts! 😊
Great advice! I suffered from severe depression about 15 years ago. I would become very ill, then climb upwards, then fall back again...the depression kept coming back. For me, it has been a combination of support from professionals as well as small changes I made myself that has made the difference. I suspect there are some things that have been crucial: support from family and friends, better sleep, accepting myself, exercise, doing things I love, getting back to working, learning to say no sometimes and yes! sometimes. Overall, knowing myself better and liking myself has been key! IT IS POSSIBLE to recover from depression and enjoy life again. There is definitely hope!
Hello! I've crafted self-help therapy tips from trusted sources (link in the bio). Your feedback means a lot! 😊
I use to be better at managing my mental illness but work stress and new financial troubles are leaving me stranded with no coping mechanisms that work. Ive just kind of given up on myself as a result... Its been about 6 months of this new horrible stress and ive been so miserable.. This new year i want to try and take care of myself again. I want to try again
Sorry to hear of the set back, but if you've managed better before, you can do it again.☺. Best wishes
I'm sorry. Start where you are. Be kind and encouraging and supportive to yourself. You can do this. Hope you feel better soon.
You've got this, even if it tends to feel overwhelming for a while. Proud of you for showing up for yourself, acknowledging honestly makes a big difference.
Sleep is the BIGGEST thing that effects me. I go from on my knees desperate tired to bouncing of the walls with energy when I’ve had good regular sleep. Also - I bought a kindle to read at night instead of scrolling. Less stimulating. Happy Healthy New Year Everyone. Emma - thank God you are here! Thank you so much for all your sacrifices and hard work to help others. Xx
Affects
I usually find it opposite. More happy with 5-6 hrs sleep, and depressed when 7-8 hrs sleep
Hello! I've crafted self-help therapy tips from trusted sources (link in the bio). Your feedback means a lot! 😊
Finally something I can actually apply. Sometimes the advice I read online is so frustrating because it seems like they don’t actually understand depression and anxiety. Even things that seem easy to some people can be so overwhelming to me. This is so helpful and just reminds me that nothing is wrong with me. Thank you❤️
Hello! I've crafted self-help therapy tips from trusted sources (link in the bio). Your feedback means a lot! 😊
Sadly in the U.K. it's incredibly hard to get therapy , I have been housebound with severe anxiety and agoraphobia for 14 years now and can't get help, but I'm going to follow your advise and hope it helps
Read Self Help For Your Nerves by Dr Claire Weekes. It will give you a non jargon based explanation of everything that's happening to you physically, emotionally and psychologically.
Really sorry to hear that. I can slightly relate. I'm not completely house bound but in recent times especially thanks to lockdown throughout 2020 I've been less enthusiastic and a lot of the time very anxious about going out in public now. Also doesn't help I've been working from home which has a lot of benefits but it doesn't help with the outside stuff. Get to used to being indoors and isolated. I've got a supermarket just a 3 minute walk from me and at times I struggle with just that.
I'm sure you already know this but stay off things like caffeine, sugar and alcohol if you can, I know that's not easy if you enjoy tjem things. Also I recommend cbd oil I've been taking that recently and it does help with anxiety a good bit I've noticed for myself.
Of course if you're on medication consult the gp first. I've been off meds for a while now, slowly came off them but I'm curious to know if cbd is something the gp can prescribe for you.
Same in Sweden
You will get help. This therapist is truthful.
@@philbell5774 Also "At Last a Life" is a really good book
I’ve been adding tiny habits one by one, slowly and carefully, over the past few years. It feels so pointless when you do the first 3 reps, but trust me, after a year, you see how far you’ve come. So put in those pointless 3 reps.
I now eat healthy 95% of the time. I exercise 6 out of 7 days a week. I put my phone down to sleep at 10:40pm every night. I work on my relationships constantly. My mind is a garden where I’ve cultivated positivity and gratitude. I’ve built up the muscle that is expressing gratitude, even when it feels fake. Others appreciate it though.
Deleting the instagram app & the news app from my phone has already helped me to have more time & mental energy. I used that to spend more time tidying, cleaning and minimalizing my living spaces (such a good feeling). I also created a checklist for one month, so that I can draw a nice little green checkmark whenever I take supplement xy, drink another liter of water or go to sleep before 2 am, 1 am or even before midnight (that would be 3 checkmarks in a row and a big success for me).
I use an app called “Strides” to track my daily habits. They include simple things like:
1. Morning prayer
2. 10 minutes meditation
3. Morning stretch
4. Affirmations
5. Study something 20 minutes (increased from 10min.)
6. Walk 7,500 steps (increased from 5,000 steps)
7. 10 minutes motivation
As the weeks go by, I gradually may add a “new” habit, or, increase one of my habits, for example, from 10 minutes to 20 (like my studying).
There are definitely some weeks where I may be feeling extremely weak because I am ill, or it’s that time of the month. And I give myself grace, and simply decrease the minutes (for that week), or skip some habits all together for that day or couple of days.
th-cam.com/users/shortsCgFW47qkJmY?si=XUKGybdMyO5V9nT6
Hey there! I've created self-help therapy guidelines using reliable methods (link in the bio). I'd love to hear your thoughts! 😊
Perfect timing, thank you! For some reason the holidays always make me feel a little low
Love this perspective! Viewing mental health on a scale gives us the power to improve. Huge changes can be overwhelming, but small, consistent steps lead to lasting results. Thanks for breaking it down so clearly!
My small mental health energy saving goal this year is to spend more time with friends. Isolation has been the theme of this world for the last 6 years. I'm going to slowly remedy that with more time spent with likeminded people. Hope you had a great holiday! Happy early New Year.
Another activity I will try to add is: watching mental health videos on TH-cam to start my day or watching during downtime at work.
If I surround myself with positive systems, there's no way my intrusive thoughts can take hold.
Good luck to you! Your comment is reminiscent of my goal plan as well. I tend to isolate and I get drained from people quickly. But like you I found I don’t think many people I surround myself with are “like-minded.” My goal is to make more of an effort to do things that are social with friends. Best of luck to you on your endeavor! 😊
I love that one of instead of watching the news, use that time to do something simple that brings good into the world
As always, this video helped me reset. I’ve been feeling spun out recently and just needed to remember getting on track doesn’t have to be starting at the halfway mark.
Thank you for your videos. I care for my mother with dementia 24\7. I am quickly spiraling down because I see no light at the end of the tunnel. I only sleep when she sleeps, I have to wake when she wakes. EVERYTHING in my life revolves around her and her well being. I'm hanging on and wanted you to know how much I appreciate this video. Someone told me the other day that caregivers die before the ones they care for.....I believe it.
Hi! Where do you live? I have some experience with caregivers and i would like to help you find a resource!
Hey there! I've created self-help therapy guidelines using reliable methods (link in the bio). I'd love to hear your thoughts! 😊
Been doing stuff like this for a while now, WORKS! , hope you’re having a good day Emma
Thank you for those small habits. I’ve been doing many of them but haven’t been thinking much about how they connect to each other. I like how you put them into system so we can really appreciate ourselves for doing something small but powerful in a long run. I believe many will benefit from it not only who has anxiety or depression 😊❤️
You are so good at communicating. I really appreciate your videos.
Your videos are just what I need. You have such a kind, gentle and loving nature about yourself that it really comes across. Thank you.
Thank you for this video. My depression is so overwhelming some days I just don't want to do anything and any task seems daunting. This is a good easy approach
Great timing for this video! I just started habit tracking and I am at a point where I am starting to see a difference from being in therapy for a year.
Love the idea of gentle goals. I had decided this year to just do New Years "adjustments." Basically picking things I'm already doing and improve them little by little or pick some things that I need to get back on track with. Then as I start to see more progress I can add brand new goals.
Thank you, Emma I love your videos. They're always packed with value, and I llike the pace, the tone, the fact that if there is any music it's not overpowering. Just listining to you has a calmin effect.
I really loved this one Emma! Thanks so much! Blessings to you & to your family.
Loved this so much I listened again and wrote a list. I already do a lot of these so have now added a few more! A good reference when supporting others. Thanks Emma your incremental approach is so helpful!
Thank you so much for taking the time to show us many strategies to improve our mental health, I really appreciate these videos❤️
Great timing! I was just thinking a few days ago that I'm not going to set some great goals for 2023, but in stead are going to focus on small doable actions for each month. I am going to get that book, it might just help me with those atomic habits.
I'm SO happy I stumbled across this video. Thank you! I'll keep coming back to your list of things I can implement for better mental health. Starting with light therapy and taking my vitamins every day...
Emma, thank you so much for sharing such helpful information! Time and again you continue to blow my mind with your compassionate, insightful and empowering videos. Thank you for all that you do 💛
Really good info! It's similar to some of the daily activities of life advice I've gotten in counseling. This is such a good reminder to use the tools I have available to me. I'm sure to utilize these practices in 2023 and I thank you for posting them
I have attempted to meditate many times in my life and prior to this CD the only success I've experienced is with live guided meditation. th-cam.com/users/postUgkxzpa8CIfZcihW4Z0F_ja0QF3W9KIatrsq This is the first CD I've used that cuts through my unmedicated ADHD and enables me to truly relax and experience a quiet and energizing interval. The instructors voice is very soothing and pleasant to listen to. I am easily able to sit successfully through the entire CD, and for quite some time after. I cannot adequately express how tremendously helpful this CD has been on my spiritual journey!! Two thumbs up and 10 stars!
These are great recommendations and I can’t wait to start implementing them! Just bought a mood light ❤ Thank you for all you do! You’ve made a HUGE difference in my life! 🙏
What a joy you are. Just watching you and your lovely calm voice and beautiful manner makes me feel a bit better. Thank you
Thank for this video. I found it very helpful. I appreciate all your videos.💕
This video was perfectly timed! I asked for the Atomic habits book for a Christmas present and received it. What a great book! I plan to implement tiny changes throughout 2023 and I can't wait to see the amazing cumulative, positive effect.
Thank you and Happy New Year! 🙏🎉🥳
Hi there! I am a therapist too and make videos about mental health! I just discovered your channel i LOVE WHAT YOU ARE DOING!! This video is very valuable. I agree with you that thinking about our mental health and doing what helps creates a true transformation in our life 💗
Thank you for doing what you do and making these videos. I find them very helpful and the strategies easy to incorporate into my life. Appreciate you!
Thank you, Emma!! These are such great tips. I haven’t watched network news since January 1st and it’s been a game changer for me. Also, I silenced my LinkedIn account and trashed Facebook a few years ago which has helped a ton in regards to anxiety. I only use one social media platform- that’s it. I’ve learned a lot from you. You have such a clear and easy way of talking which is super helpful especially when you give your examples. I’m so appreciative of you and your channel! THANK YOU!
I had just started reading Atomic Habits last week and I wish I would have read it sooner. Realizing many of the things I have been doing have helped greatly, as I'm trying to get over my agoraphobia that I've had for the last three years. I still have quite a ways to go but recognizing good habits that I have already had established has made it easier to set better ones. Thank you so much for your videos they have also been a tremendous help throughout my journey. Much love!
Hey there! I've created self-help therapy guidelines using reliable methods (link in the bio). I'd love to hear your thoughts! 😊
Thank you for all these small habits! Their amazing, and some of them i can do, that I'll be doing!
Thank you again! ^^
Such a great idea. Pick a thing that feels to small to make a difference, I think that's the key. Small things over time add up, like drips in a cave forming a stalactite.
I chose journalling daily, as it's something I've wanted and tried to do many times but always fallen off. I have a stronger purpose this time so I will call in that to help me when I inevitably don't feel like it.
Thanks for all you do here for us, and happy new year
Thank you very much, you are an angel for our mental health. Virtual hug from Argentina.
I'm sure most of us, if we've been following Emma's vids, have already been doing some (or tried all) of these things. The key is consistency. I'm guilty myself of just not sticking with things, but when I do I do notice the difference.
Your videos are fantastic, they have helped me greatly. Thank you so much for doing this.
This therapist is amazing. I just finished listening to the Atomics Habit chapter on self-control and was so excited I called my sister to suggest she read it to help with her mental health. Get home and the next video in my TH-cam stream is this one. So grateful for you Emma. Looking forward to taking your courses in 2023. Thank you and all the best~
Also Highly recommend Emma's 31 part class on Processing your Emotions. Truly life changing!
Thanks Emma. What you do helps so many of us. ❤
Thank you very much for the free habit tracker download ❤. I love all of the tips you’ve given. I tend to make a ton of changes at once and get stressed. Simplicity is key. I suffer from panic attacks and the unplug meditation app has helped a lot. At night writing a few things you’re grateful for and I write small wins. They could be as small as I was able to drive without a panic attack or I got to sit outside or go for a walk. It helps especially when you feel defeated. Walking daily has helped tremendously, wish I knew this as a kid.
I have to just thank you for taking the time to be posting all these incredible ideas I am learning so much from you and already have made changes that have allowed me to feel overall healthier mentally and physically
Thank you so much for your down to earth and caring ideas. I will be sharing your presentation with my friends who are struggling.
Emma, you are wonderful. I love the content you have put together, and your voice is so calming. ❤ I would love to get your advice for someone who has very think emotional skin and gets irritated by others’ actions. Maybe an idea for a future video.
I just discovered your channel and I want to thank you for making these videos, you are changing my life.
HAPPY HOLIDAYS & NEW YEAR BLESSINGS EMMA TO YOU & YOUR FAMILY with GRATITUDE ❤
You are a gift to the world! Thank you for your insights and practical applications!
I love that this video starts by saying the principle and mechanism of mental health, building habits and self improvement. So much of the YT videos now have clickbait titles like “do this to improve your mental health today” or “30 things to make you never depressed “ and in the video they’ll go straight to the list, leaving viewers feel like they just added 30 more to-dos on their list and it’s too overwhelming to even start.
So many great ideas! We went to Disney World the first week of December, and I felt so much better there than at home, I decided I was going to try to cultivate joy and vigor in my daily life. I've been doing a little exercise, eating a little better, inviting friends over once a week, and working on my self-talk. Already feeling better and ready for more change in 2023!
That is awesome!
I understand the concept, but my biggest struggle is identifying what "one percent" even looks like. I look at my day, and I have a lot of these small habits already (making my bed, opening curtains when I wake up, not reading the news, limiting screen time before bed, timers for apps on my phone to limit screen time). And it feels like any more habits will be too much, and I struggle to stick with them.
Maybe in your case you don't need more little habits, you need to focus on 1 habit that will make monumental change. For me it's practicing self regulation: pause and breathe.
God bless you! Your wonderful videos and your calm nurturing voice are helping me a lot♥I could listen to you all day!
I’m in a good place now. And have learned that mental health is an active thing I have to care for everyday. Especially in the winter months. This advice is all true and I still do many of these ideas daily. My past mistake is thinking i had to get my life in order before even thinking about this list which is wrong. Start with the list. The best thing I do is taking walks on sunny days and I started weight training. My life is greatly improved now.
I review these kinds of channels for fun. This is the ❤ channel for really getting better - thank you!
This video actually got me excited about adding a small daily change or atomic habit. After watching this I feel it's more doable. Thank you, Emma McAdam.
Great video with lots of suggestions. I have just bought myself a light as I find mornings hard. I love it! Going to start doing exercises too but was feeling overwhelmed with the amount I was given so going to choose 3 to start and work on them. Tks for all your comments very helpful.!
Thanks for sharing your knowledge ❤ This is very helpful for me to be a better support for my child. My lack of knowledge & understanding can be overwhelming for both us. At times when I tried to help I had made him feel worst 😭 Do to lack of knowledge! Thanks 🙏 again for caring and your passion to help others ❤
Much Love & Blessings to you and your love ones❣️
Good advice as always. I will check that Atomic habits book out. When I got divorced, I thought how I could use situation to my advantage. So, I decided to pursue quite a difficult diploma. However, after 7 months of the course, I'd had enough. I was exhausted and at the point that I could no longer even open up the folder to look at my notes. Procrastination ruled big time. More than ever. I think in future, little steps work better than trying to produce a masterpiece, so if I were in that situation again, maybe I would pursue bitesize shorter courses. My takehome: Be positive but try not to take on the world at once.
One more thing: Instead of trying to pursue the now trendy Dry January and go without alcohol for a month, I try a few days at a time. It works better for me.
I loved this video, it's so helpful to understand our thinking and how our mindsets are a direct result of our beliefs.
Thank you so much for making these videos. You are really getting me through the time I'm waiting for my first therapy session. It took a while to get the courage to make the appointment, and it's two months away. You are helping me SO MUCH!
Hi 💕💗👋👋
Thank you for these great suggestions/reminders!
Currently in therapy reading this book and watching a few channels on YT … changing my life ❤
Great! My first choice for this month: stay hydrated 😊 I used to have the habit of putting 2 liters of sparkling water on my desk every morning and drink them during the day, but since I'm on parental leave, I always forget to drink. Listening to this video, I just realised what a difference that makes to my well-being. I will restart this habit and put the bottles on the kitchen table instead. 😊
Hey there! I've created self-help therapy guidelines using reliable methods (link in the bio). I'd love to hear your thoughts! 😊
I am so, so grateful to you and this channel. You have no idea how much you have helped me. Thank you so, so much Emma! ♥
th-cam.com/users/shortsCgFW47qkJmY?si=XUKGybdMyO5V9nT6
I’ve worked out for two days and my mind feels so clear. It works! It’s all together. Working on my diet next
This is great video. Thanks for helpful tips. I wanted to show my appreciation by posting this comment. I generally never comment on videos but today I decided to do this tiny thing like you said to feel positive. I have been watching your videos quite a bit since December I was diagnosed with anxiety and taking medication too. I suffered stroke during thanksgiving and I was told depression usually follows stroke. I recovered completely from stroke luckily and this anxiety and depressed feeling is haunting me since. Thanks 🙏 a bunch for all your videos. You saved my life here.
Thank you so much! My anxiety levels have been very shaky and I know I got good info from this compassionate video. I appreciate you doing it for us🙏🏽💗🙏🏽
th-cam.com/users/shortsCgFW47qkJmY?si=XUKGybdMyO5V9nT6
This is fascinating! I always say to take small steps, but now I am looking at it in a different light.
Great ideas here!!! Your work is immensely helpful.
Thank you so much for the video !!! ... your explanations are very crisp and perfectly clear !!! ... 🙏
Happy New Year Doctor. Thank you for all you do to help us, Love you so much!!!
I absolutely agree that we can change our mental health. Finding what works for you may be the most challenging part, Never give up on yourself and reach out to someone if you need to. It can be done and it does get better.
I really appreciate the tone of voice you deliver your message. I don't even mind the guitar, I can't follow what you are saying in that first segment but the sound of guitar and your voice is soothing.
wonderful...wonderful...tips Emma..God Bless you...I am going to be 57 in a couple of days and living alone due to some marital dischord..i was not getting sleep last month..then joined library and brought books...now I shut off all screen activities one hour before bed...and read books sitting on my bed and just sleep....but still a long way to go..there is considerable improvement..but i am confident that I will hit the target...
I love your channel. It helped me a lot while I was studying for my board exam during lockdown.
I’m so grateful to have stumbled onto your channel! Really appreciate you sharing your beautiful gifts ✨
Hit up 👆 the handle..He ships 🍄🍫💊💨…..
I love this channel and this lady she helped me through some dark days
Thank so much. I've been going to a psychologist and a psychiatrist for 2 years and none of them talk about this, they only give me pills and tell me to phone a friend. Yeah If I could meet I friend I would not go to their consultancy. I just can't believe that a TH-cam video is more helpful
Thank You so much for your good teachings! Happy and healthy Year! 😇🙏🥰
Thank you- it’s been over a month and can’t get a psychiatrist - u have helped immensely- Some people are born with purpose - u are purpose
I might not comment but always like to watch your videos. Great knowledge ❤
you're videos are absolutely amazed. thank you so much for posting and sharing all of your expertise!!
Bless you, thank you so much for these ideas. ❤
Thanks, your the best mental health coach in TH-cam ❤