Fight Depression and Burnout in 2 Minutes a Day: 3 Good Things Activity
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- เผยแพร่เมื่อ 20 ม.ค. 2021
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In this video, I'll teach you how to fight burnout and feel happier. It takes just two minutes a day, and thanks to our sponsor take2minutes.org, it's easier than ever to get it done.
Take2Minutes.org is a free service that sends you uplifting text messages each day and will also prompt you to do the 3 Good Things activity. You can find them by texting “join” to (717) 674-2779 In the U.S. or (778) 400-0444 In Canada or by visiting take2minutes.org
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Therapy in a Nutshell, LLC, 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.
About Me:
I’m Emma McAdam. I’m a licensed Marriage and Family Therapist, and I have worked in various settings of change and growth since 2004. My experience includes juvenile corrections, adventure therapy programs, wilderness therapy programs, an eating disorder treatment center, a residential treatment center, and I currently work in an outpatient therapy clinic.
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 www.churchofjesuschrist.org/c...
If you are in crisis, please contact the National Suicide Prevention Hotline at suicidepreventionlifeline.org/ or 1-800-273-TALK (8255) or your local emergency services.
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Take2minutes is free! I signed up and set reminders. I have been on default negative mode for over a year. I am going to make every effort to do this every day for 14 days for sure.
Thank you for your videos!
My 3 things:
1. Sent photos via text to my adult children of their dad
2. Listened to an audio book with my husband while in the car
3. Found a hotel with guest laundry, detergent and a helpful clerk who made change for me so I could get a few things washed.
The book "30 Days to Reduce Depression" by Harper Daniels is pretty good. Takes a mindfulness approach.
You inspired me Julie
Hi Julie. How’s it going? Did it work for you? Please share😊
So super cool Julie, wish you the best!!!
Love to know if you are OK now
Xx
I did three good things I showered, brushed my teeth and did my homework. I pushed myself and watched your motivation video to bring it about. Thanks for your videos!!!
you nailed it!
Excellent!!!
thats basic hygiene, I do that everyday lol
genius
@@miguelcorrea5242 you fool you buffoon
1. woke up in morning
2. I replanted a plant in pot
3. I make a coffee for my mom
I wish every people can heal their selfs in whole world! Love light peace everyone 😊
😞😭😭
Last paragraph ridiculous 🤮
@@ciararespect4296just stfu and go fix yourself
Thank you for your concern to the world around you, really appreciate it ❤️
Bravo 👏🏻 I hope you're doing well
I have some horrible depression at the moment, the lowest I've ever been. 3 things I'm grateful for is spending time with some family, having positive chats with my amazing wife and when we talk about how great our future will be.
How are you doing now? I know it’s been a couple months but I hope you’re ok and feeling better
@@cstump2005 I am doing much better thanks. I went onto some medication and I exercise every-day now which has helped a lot. It also helps that we are coming out of a lockdown here in the UK. Thanks for asking :)
Hi. Hope you are still well. Cheers!
I call my stairclimber my antedepressant. But one you earn. To anyone: start with 5 minutes of whatever you can do. Heart rate up. Sweating is (eventually) a good sign.
People talk about how great the future will be so that they can feel better for how crap they think their present is.
This shows that people don't actually appreciate what they already have, today.
Returned to school after 27 years and earned several A's on my tests it's been really hard but I'm living my dream HALLELUJAH. Thank you for sharing and caring you always inspire me.
You got this! Great Job!
My moms returning to school too! She’s going into nursing programs! ☺️💙
@@Benni777 SWEET !!
Woo hoo!
@@taniavarela1286 🤣😅still going lol.
I left the house in the cold rain to run errands. Felt accomplished. I worked a full day. And I made a meal for my 16 year old son.
Great!
You're nailing it Julie S!
@@pandyj8 thanks! I’m giving it a try!!
Here's a short prayer for depression to leave you forever:
Lord Jesus Christ
I accept you into my heart to be my Lord and Saviour
Remove all depression from my mind, body and heart forever more
Make me a child of God now and forever more
Thank you God
Amen
Awh! Heck yes❤ what did you make??
1. I had breakfast with a friend which
is very hard for me because I so
shy
2. Talked to my son on the phone
about his work and his bike
3. Got some cleaning done that I had
been putting off.
Yesterday I was able to pay off my car loan😊
This is a great idea! Thanks so much for your videos.
Sending love and blessings to you ♥️♥️
Have a good day 😊
That's an amazing accomplishment!!
@kath610 I hope you're doing well, and may this year bring you lots of rewarding experiences ❤
When I was in the mental ward we would practice this in a group at the end of the day. It's like being grateful.
yes! very similar type of activity!
Your avatar pic is awesome 🖤
I have been in mental breakdown for about a month and half. I also like “Nothing is end of the world” and “What would someone truly love themselves feel and do right now” They help me to see things differently and help my pain.
@@sukran96 you are NOT ALINE ((((( hugs, love & strength)))
@@rhondapelletier2141 thanks. I love you too ❤️
Yesterday:
1. I bought myself a big vase of fresh flowers for my desk at work
2. I indulged in some nice Essential Oils before bedtime
3. Exercise 45 minutes
Awesome!
That sounds like so much fun! ☺️
I buy fresh flowers often and it helps my mood so much ! Living beauty
Actually, just even reading the comments with the 3 good things actually makes me feel better atm
Me too 😊
This was a particularly good day, now that I stop worrying and think about it. I did these things:
1. Cleaned up some.
2. Made tea.
3. Went outside.
It doesn't sound like much, but it is more than I did the previous day.
Even just going outside is a lot. I'm proud of you
@@harwooow69 Hey, you reminded me of this video. This and some other similar channels really helped. I'm up to cooking every day, keeping groceries stocked and bought something to sleep on after not having anything for a good while. I feel like there's somewhat of a sense of inertia, where if I'm already moving, it's easier to keep moving. My professional life isn't going any better, but I think fixing things in other parts of my life will bleed over eventually.
@@rickjamesia yessss I'm so proud of youuu. You've totally got this!!😁😁
Good job. Keep it up
💞
At first I couldn't think of anything, but reading everyone's comments made me realise there were lots of things that went well. I finished a report, had lots of giggles with my daughter and I did some exercise. Thank you everyone for sharing. x
Yes. The comments are helpful. If even a little helpful
Something that helps me, fwiw: I like to highlight figuring out how to do something differently / better, even if it's something that another person might consider small (such as finding a better way to store my Rubbermaid containers!). Any time we do something differently we're strengthening our cognitive skills, our creativity, and our commitment to ourselves.
Thank you for admitting you yelled at your kids, sometimes us moms have perfectionism and when we fall short feel like terrible moms and like we are the only mom that makes mistakes.
There is nothing wrong with yelling at your children if it's needed.
1- My son and I talked and laughed together while doing chores.
2- Our baby rabbit let me pet her for a long time. I've been really patient with her and am slowly gaining her trust.
3- I cheered up a friend by talking with him while gaming.
way to go!
1. I woke up today, another day to share life with my family
2. I spent valuable play time with my sons
3. I felt God's prescence as I prayed and dealt with anxiety
🙌🏽✨
🥺
Bless you Anthony. God loves you
Psychedelics are just an exceptional mental health breakthrough. It's quite fascinating how effective they are against depression and anxiety. Saved my life.
Does anyone know any good source to get them? I put so much on my plate and it definitely affects my stress and anxiety levels, would love to give shrooms a try.
Yes, dr.sporesss
Dr.sporesss is the best, he's been my go to for anything psychedelics.
Is he on instagram?
Yes he is. dr.sporesss
1) Slept pretty well last night
2)Took both my sons too school
3)cleaned the bathroom and did laundry
This CD has three separate relaxation/meditation sessions on it th-cam.com/users/postUgkxzpa8CIfZcihW4Z0F_ja0QF3W9KIatrsq guided by a very pleasant and direct male voice. Unlike so many other products of its type, this CD does not have bad synthesizer music, does not feature a phony or affected style of narration, and does not make any bogus claims to be subliminal or to re-train the brain or any of that balderdash. What you get is 1. a guided meditation for getting into a pleasantly relaxed state of body awareness while taking a stroll (superb for those easing back into a fitness routine slowly after an illness or injury) 2. A nice long breath-awareness relaxation session that if followed diligently can put you into very deep states of full-body relaxation and mental calmness, and 3. a buddhist-inspired meditation session designed to help you develop and maintain feelings of loving kindness toward not just yourself and your friends, but toward people you don't even like. The CD makes no claims to be designed for advanced meditators or for buddhists or hindus/yoga practitioners looking for very deep and esoteric stuff. It is geared more toward the average person who just wants to develop the habit of relaxation and stress relief through natural, healthy means. him, if you happen to be reading this, keep up the good work fella, and I love your accent. I would also like to note that I have never fallen asleep while listening to this product. I would like to kindly suggest to the reviewer who said this CD makes him fall asleep, that he might want to get checked to see if he has a sleep disorder, or if he is simply not setting aside ample time for restful sleep at night. A healthy person getting adequate rest at night should be able to go into deep states of mental relaxation without dozing off, if not all the time, then most of the time.
1)I woke up
2)I managed to join my Zoom prayer meeting ( finding the link)
3)I made Apple pies for a church function
So all in all a pretty good day ( I have mild cognitive impairment and normally have difficulty with everything)
Thank you for this 3 x list I’ve added it onto my list of affirmations and completed tasks 🥰🙏🏼👍
Wonderful 🎈❤️☺️
I have exms and iam being tooo scared and.. It's not a big deal but i can't sleep. I can't concentrate.
1. I started looking into what I need to do to go back to school and requested information on some things I'm interested in.
2. I cleaned the kitchen for my sister in-law and let her borrow my pet carrier so she could take her cat to the vet.
3. Made sure to go for walks and exercise instead of letting the gloomy weather kick my butt (it's not that cold where I am but the overcast skies destroy me) and fed myself good food.
1*God gave me strength when I was dreading the day
2* Hubby took me out to dinner
3*Surprise gift in mail from friend
Awesome! ☺️👆🏻
I got to hear my newborn laugh.
Made a delicious breakfast&slept for a full 8 hour.
So sweet ❤️
Beautiful 💕
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.
Please does anyone know where I can get them? I put so much on my plate and it really affects my stress and anxiety levels, I would love to try shrooms
Psychedelics saved me from vears of uncontrollable depression, anxiety and illicit pill addiction. imagine carving heavy chains for over a decade and then all of a sudden that burden is gone. Believe it or not in a couple years they'll be all over for treatment of mental health related issues.
@Micheal Harris Is he on instagram?
Shrooms was the best trip I had. It was an amazing experience.
bergwilly11 is the best, he's been my go to for anything psychedelics.
I showered today, I got a really good nap, I rearranged my pet bugs. I really do love my bugs.
Omg another bug lover!? I love bugs, everyone I know thinks it's kinda weird but I'm ok with that lol
“Trauma is personal.
It does not disappear if it is not validated.
When it is ignored or invalidated
the silent screams continue internally
heard only by the one held captive.
When someone enters the pain and hears the screams
healing can begin.”
― Danielle Bernock
3 good things that happened today: 1) I'm alive... 2) finally decided to visit my doctor today to get my health back in shape... 3) today I decided to fight my depression instead of just accepting it
I'm proud of you. Wishing you a complete health.
Decided to battle it instead of accepting it.... that helped me a lot. Thank you for sharing!
Three good things... Today I walked about a mile, got in the car and drove to the store, then washed the car and came home. That was more being "out" than I have been in awhile. Thank you, Emma.
A depressed person finds it difficult to leave their bed, let alone write anything. They see NOTHING good in their life - that's what depression is about
Exactly
Yes that sounds about right.
That's why usually to treat depression you get this kind of exercises on top of antidepressants to get you going. Therapy is work.
exactly, it's hard to say 3 things when nothing makes you happy, even things you once enjoyed when you have been completely stripped of all that it's pointless
‘ Reflecting on the positive leads to noticing more positive ‘
2:44
What l do (not only at the end of the day, but often several times during the day when I'm not feeling emotionally great):
List 3-5 of the following (no matter how small or seemingly trivial)
- Accomplishments (such as loading the dishwasher)
- Good things that happened that I had no to little control over (such as bright sunshine, minimal traffic)
- Things overall in my life that I am grateful for
- People that I (want to) forgive (with me being on that list)
I didn't do much today, barely got out of bed. But I did manage to watch a funny movie with my youngest son. I also spent some time downstairs enjoying conversations with my husband, both my kids, and my older sons best friend (who I consider my 3rd son). I also enjoyed cuddling with, and petting, my beautiful dog. Lastly, i signed up for Take 2 minutes a day. Thanks for helpful suggestion.
Three good things (yesterday) I fed and comforted a homeless cat near my home. I cleaned and organised my entire home. I held the door open for several grateful people during the day.
I realized I’ve been on survival mode for who knows how long, you’re an inspiration to us all, thank you for your much appreciated videos
Hearing how you identify your good things is encouraging. I’ve had many days with my kids like that and has a hard time finding the positive but hearing how you did it helps a lot. Thank you for the service you provide. I had to stop seeing my therapist when I lost my job and your vids have helped so much.
Three things that went well:
1. Watched this video and made an intention to link this practice with writing my schedule for the next day
2. Wrote my first three what went wells
3. Learning a friend's new song while driving across the beautiful piedmont yesterday
💜🌈🌹
Thanks Emma for wonderful short videos. Anxiety, depression makes it difficult and unrewarding to watch longer videos. You are doing awesome work. Many with anxiety, depression and chronic illness struggle to work and can't afford expensive psychotherapy and your videos make it possible. Request you to keep on making practical videos that can help fight anxiety, depression, PTSD.🙏
Yes this is so true. Every little bit of attempting to fight depression is extremely helpful. Thank you
Ok, this message counts as one of your good things! 😍
My 3 good things today are- reaching out to my best friend and the one person who has always been there for me. Reaching out to a therapist. Watching this video, and hopefully I will take time to do some healing before I have to go to work.
3 things that went well today:
- I ate awesome tacos with my family( I told my sister to make the tacos)
- me and my best friend hanged out in her car and had a karaoke party (I went out to hang out with her)
- I told my best friend and my family how I felt they comforted me so well I’m so grateful for everyone
Was able to get on a zoom global prayer call today for 3 hours, was able to take a short walk down the street, was able to put my husbands laundy away. Ty..This is a great idea..I have spinal injuries and nervous system problems from a bad fall. Have to lay down most of the day. Lost house in wildfire b4 that. Stuck in flight and freeze alot. Thank you I will do this! Great re-programming idea! Be transformed by the renewing of my mind❣🙏🏼 Ty for these videos. They help me.
Thanks for the episode! My things are:
1. Everything was calm, so I relaxed
2. I watched a movie
3. I did a little breakthrough through my OCD and resisted to do a compulsion!
Already feels happier!)) Thanks!
Don’t call it ‘my’ ocd..just call it ocd
@@solarlola5953 thanks. Good news is that I'm mostly got over it. Almost no compulsions at all!
Try patanjali memorygrit for OCD, this can 100% cure OCD
Interesting the addition of what you did to make them happen. It reminds me of Angela Duckworth’s book called “Grit” - encouraging ourselves to do hard things to build resilience. Combine that with gratitude and mindfulness - win!
yes!
I'm grateful for exercise in the fresh air. 💛
I'm grateful for my family and the relationship I have with my mama. 💛
I'm grateful for my hubby and the time we are taking to care for our house together. 💛
I just found this video and it’s so good for me to be reminded of the good things! Been suffering from a „down feeling „ and been struggling with health issues since I returned from the mission field 2 years ago and had multiple health challenges since, 3 surgeries, twice covid, stress fracture in the knee and so on. God is so good to me by restoring each time my health but I am weary and I certainly will thank Him each night for the three things from now on! Thank you so much for reminding me ! One can get so self focused that one forgets how to say thank you!
I was moved by your words. Eva Maria and said a healing prayer for you. X
Been clinically depressed for decades, been a high achiever before, all the trimmings too. Lost absolutely everything...job, wife, home, financial security, ended up living on the street...
Now If I can get dressed, it’s a good day, if I can give a smile away it’s even better, most will never understand how devastating depression can be....
My experience on psychedelics was the best experience of my life time, I'm glad I discovered this online store where I usually order mine from, they sell and ship all kinds of psychedelic products discreetly..
@chaposhrooms…
On Instagram ✔️.
.... that's what happened to me.!!! This kind of depression, never gets the level of attention.
It's extremely unbearable. It's more than sadness,... it's debilitating mental paralysis. Haunted by guilt and fear, total hopelessness and apathy. Absolutely no desire to do anything or go anywhere..... and the emotions to feel pleasure or anything good/ positive... are gone!
....
Like you actually feel or see depression comming?
It hits like a rock...comes from nowhere, praying it away, dodging its dust or believing your stronger than that...just seriously doesn’t cut...
Only those who’ve really lost everything actually understand and even if you do, it’s different for all those others who lost too. No one solution, no one specialist, no one therapy can provide the solution...
Everyone is totally different, that’s what makes clinical depression so devastating....
Yehhhh, I’m an achiever, I’m rich, I’m loving life...no one is able to dodge the rock, when it hits, your down....
This is great. It really helps because we dwell on the bad things we've done rather than the good. Today I worked out on my exercise bike, edited for a publisher i work for, and managed to read for total abandon.
I know it doesn't sound very "rock and roll" but I'm actually proud. Thank you, Emma. Bless you and your loved ones. Stay safe x
❤sending love. How are you doing so far?
I remind myself to focus on the good, and think about the positive “what if’s” all the time. Thanks for the reminder :)
It is 12:40pm,
I had a hard time this morning because I relapsed into depression and crying but:
1. I brushed my teeth and washed my face
2. I made the bed and was listed ing to music I liked
3. I am cooking brunch for myself.
1.Wake up in the morning n make tiffin for my daughter's n
2 .i went to exercise with my fren..
3.cook food for my family...these three things i did today...thankz for the videos
This is so awesome!! I felt down this evening and before even watching this video I began to thank God for my family and focus on living in the moment. I also used to practice this concept with the kids during devotion time but got out of the habit. I love this concept because I have 4 littles that leave me feeling drained or frazzled often. I want to be a less stressed mom and I think this will help!! I need to do this for life and make sure to stay consistent with the littles too!
Hello. My 3 things are
1) My family and I decorated a Christmas tree.
2) I helped to carry about all of our animals at home.
3) I watched the video which hopefully helps me to decrease my depression.
I love this therapist. She has a warm and sunny Utah smile to frame her healthy and positive message. Thank you for your work, Emma!
My first one is ungrateful for god allowing me to wake up.. second thing for for my children, they have great health. Third I got to walk for one hour and my feet didn’t get tired.❤
I do this by taking pics of things that make me happy during the day and then reviewing them at end of day and when I need to.
I think taking pics is a good thing. Especially if you didn't contribute to anything throughout the day
@@nightshade9977 there used to be a great app called happier, basically it's Facebook without the drama and you enter photos of moments in your day. I still have the log before they unfortunately ended their app, it makes me happy looking at my old moments as well. I can recall when I've been feeling down before and still had many happy moments at that time as well.
@@jamiemelissa7762 Honestly though,, I think it's time to go through with my hanging.
Emma, I have been trying this myself as I've heard you mention this before. It's very helpful as it puts things in perspective and also makes you feel that you're doing a good job. So thanks for reminding me to do my gratitude list each day. Best regards Deborah xoxo
*Bought some spray wood polish and enjoyed dusting and polishing my dining table and lounge furniture
*allowed myself to relax for the morning (Saturday)
*had a cup of lemon/honey tea & watched the birds in my garden early this morning
I just want to say that watching this video will be the very first thing that will come to mind tonight, when I take my very first two minutes to reflect on the 3 good things. And not that this video was good - of course it was - but because YOU are such a great mom. I loved hearing about how you played with and created art with your little ones. Motherhood is sometimes such a thankless job and it was a beautiful thing to see the kind of mother you are. . . . and there you have it!
I use an app called Moodflow that i will set to remind me to do this. It already asks me every day what i am grateful for, but i confess i don't always answer. Thanks for the great videos!
1. I walked from work after night duty.
2. Had a good laugh with my daughter in a videocall.
3. Woke up and helped in the kitchen preparing food.
Thank you so much Ms. Emma. Your videos help me a lot these days that I am worried of so many things. Greatful for your channel. God bless you more.♥️
I got to have the day off without any obligations, I got new clothes that I love on sale, some random stranger in a wheelchair complimented my eyes ao much and asked if my eyes are real ❤ that made my day because I felt like I looked bummy and then the fact that he was handicapped too but still so sweet made me feel special
I go outside and walking very fast and saying in my mind that 'I can defeat this depression'. I ROAM AROUND AND I FEEL VERY POWERFUL AFTER DOING THAT.
Jesus you will come again in all your glory and we will see a new heaven and a new earth. The old have passed away and we will be changed and surrounded in righteousness, love, peace and joy. Amazing. Thank you Jesus. 🙏
I just want to compliment you on how pretty your curly hair is. And thanks for your videos!
have been battling depression for about 30 years and remain untreated... it has come back again at this moment and has turned my life upside down as it always does... all I can do is try to continue fighting it with suggestions like these and hope it'll work
Three good things …. Yesterday. 1. Prepared a great spread to take up to the boat. 2. Spent quality time with my brother. 3. Enjoyed a beautiful day with the girls
Yes! As a mom, I can dwell on all of the day's struggles! 😩 This is a great exercise. Days into it and I am now noticing as the day goes on - oh, there's a positive, I'll write that down tonight! 👍😄 Positive energy attracts more positive!! 🙌🌟
Your voice is so soft and tender, therapy within itself ☝🏽
1. I coloured my hair to cover some grey hair.
2. I cooked a nice meal for my son.
3. I learned something new today about mental health.
Thank you! This video definitely helps me to overcome my burnout.
I lost my 4 day old newborn daughter a week ago so thank you for making this video I know it won't cure me but anything is better then nothing... Thank you
Hate the trolls/money grabbers who reply.
I am a mother and am seriously crying over the sorrow you're going through. No words, I have no words...except the assurance you will be their mother to raise them, nurture, hug, love them after this life. It's a strange and different thought...but one I believe to be true. I too have lost a precious one...miscarried, but I imagine you have it worse. My little mystery one is waiting. I desire to be a mother of more than I have, but it is incredibly difficult getting them here...bedridden is in play. Oh that the arms of comfort could wrap around you. I embrace you thru these words I hope.
The Church of Jesus Christ of latter day Saints is my church. Though I have a great testimony of Jesus Christ, I am not yet released from my depression...However I've chosen to look at it in the light of helping others who suffer like I do. I hope this small comment will help comfort you.
OMG, we used to have wrestle time with our kids, and dance time. ( they are 26 and 27 now) I had forgotten about this, it was so much fun. Today one of my three good things is remembering those moments. Thank you
I am going to use my phone Callander to show the three good things, this way I see every days good things.
awesome idea
I really needed this video. I wrote down 6 things that went well today. I’m going to do this exercise every day. When you slow down & meditate, you notice so many positive things and how blessed you really are. Thank you! ❤❤❤
I got started planting the garden, I helped my husband clean up the house without asking, I shared my wonder for the universe with my boys by staying up past bedtime to watch the lunar eclipse.
About 14 years ago I was depressed and a professional made a similar suggestion for this routine and it actually really deeply backfired. Instead of fighting depression, it made me a lot more depressed. Many, many days I did not feel like I had an answer at the end of the day that was good enough. Please know that if you didn't do anything good today, that is okay. It is valuable doing anything to survive for the next day. In many circumstances, that is actually an incredible accomplishment. For me I was very isolated at that time and had a job that was causing me incredible anxiety. Perhaps had this assignment been modified to include things I was grateful for, it would have been less of a harmful stimulus at that time. I'm not questioning the utility of this exercise but I do want to warn people that it can backfire. And if it backfires on you, remember that it's not your fault and you have infinite value. I used to find that it was a source of relief to say it out loud to myself "it's not your fault."
Hi Emma. Just a thank you for link to" take 2 minutes", where I did the 15 days "Three good things" journaling. It caused me to do things so I would have something to write! It became a catalyst for doing very freeing things, such as decluttering my living space. This journalling taken also with psychology tricks to get things done by a depressed one such as I, created a daily habit of executing small and larger chores. The result is that I now have a vision of what I can do to have a productive and hopeful life. I synergize: nutrition/breathing/yoga/body strength building/meditation/acupressure,etc. Synergy is my way to freedom or managing depression. So again,THANK YOU EMMA for the link to "take 2 minutes" three good things" journalling. God bless you.
1. I had an awesome dinner with my dad
2. I drank a lot of water today
3. I did my Duolingo lesson
Yesterday,
1. i was able to eat 2 pizza slices
2. I gave my fiance a touch up on his haircut and we got to watch some of my favorite show
3. I watched a movie with my family
Looking forward to doing this exercise everyday❤
What a wonderful video Emma! Thank you for being such a great resource of information!
I just woke up so I'll do this for yesterday.
1. I completed a charcoal portrait of my fourteen year old dog who died last Friday as a way to memorialize him and it turned out great. I feel proud of it and it was a great healing process for my grief.
2. I completed my daily brain training games and made great scores on 5/6 of them.
3. I got out of bed, took a shower and washed the dishes and I chatted with two of my friend who made me laugh.
You go!!
I've been a subscriber to Take 2 min. for several months. Since I have no work or school now, and live alone, its important to have support in the gratitude exercises. Thank you Emma!
Afraid I'm not doing better. Anger has taken over and I'm fearful much of the time. My zoom support groups help.
Three good things today: 1. it is the second day of quitting smoking, so only a week to go for the withdrawal symptoms to go away; 2. I am fully aware of the depression I have, so I took the first step of addressing it by searching for solutions; 3. I have talked to a friend about the problem.
Love this! I'm gonna share it with the Emotional Resilience group. 😊
Too bad it’s not available in my country. But I’ve been doing pretty much this very thing for quite a while already. I made a happiness jar, which is really a big glass vase I once bought with a flower arrangement in it, which stood empty for a while. It already had a metal label on it with “Happiness”. One day I decided to write the good things of the day down on a small piece of paper (I had an old spiral notebook I would rip the page from), fold it up and put it in the ‘jar’. I stopped doing it for about a month when the notebook ran out and I really noticed the difference. I picked it up again several weeks ago when I dug up another suitable notebook. It can seem hard to find things when you’re in lockdown but I manage to fill the paper every day.
Make a video about suffering from a breakup where you feel you are worthless, hopeless, undesirable, and jealous. Talk about trying to steer away from the depression that comes from real world events where there are tangible reasons for sadness and for which blindly thinking positively can prevent you from noticing the things you need to change about yourself to prevent this pain repeating itself.
Thank you! I need this as a mom of 2 toddlers and a husband who has anger issues. My depression and enxiety has been crazy
I've been doing this for a while but it doesn't make me feel better. Just feels like an additional chore.
Plus having to think of 3 good things automatically makes me reflect on my day more than I normally do (and I tend to overthing and brood anyway) and whenever I reflect my brain automatically brings up all the shit I didn't manage to do, that went wrong, etc. Which then outweighs the 3 good things and makes me feel like crap. I might soon give up on this technique and not think of anything at all before bed again. Some distraction usually works for me...
My 3 positive Highlights of the day were:
- I was working in the garden from an old Lady that needed some help and we had a good talk after the work
- I had a great walk with the dog in the beautiful nature 🐶
- I played cards in the town restaurant with 3 old men Gody, Rolf and Markus and I‘ve won the games. Yay 😁👌
Good night 🌙😴
This Lady is amazing, she knows exactly how to describe things
3 good things I did today are doing yoga at night, seeing the stars, and eating a nice dinner.
To add on that, it also makes you realise the little things that go unoticed are so important. What are you greatful for today? Grounds you and brings you to reality
Such a good skill, thank you Emma! I live in Europe so i can't use take2minutes but i'll set in a reminder in my phone and i'll try!
1. Watched a really interesting documentary about an alternative school.
2. Had a nice chat with my mum this morning.
3. Watched this video :-)
Awesome, I love your 3 good things
@@TherapyinaNutshell Thanks! We used to do this one a week with my father when I was little and it was really nice! :-)
I was wondering... Could you do a video about psilocybin for treating depression?
I'd really Ike to watch that documentary on the alternative school! Do you have a link? X
1 I got to make dinner with my daughter😀
2 I made it to two 12 step meetings today ...got out of my head for just a little while.
3. Exercised this morning ...walked 4 miles outdoors 😀
Emma I genuinely wish you and your family well, you help so many people 🙏
I think it is almost an insult to people who have a REAL depression to say that these things could help.
Felt same way
Yep
@@tysonlee9929 they don't have depression so they can't just talk..
I agree seems kind of suoerficial ifcyou are atruggling with depression@AntonioDea-pt5iw
OK but what if there weren't three good things? Or any at all?
There literally weren't 3 good things today. Or any day.
Cheer up. Might never happen. Could be worse. Worse things happen at sea. Get over it. Keep calm and carry on. Etc 😂
It can be something simple, like “I got to listen to my favorite song/album” “I saw a pretty cloud in the afternoon“ or “I got to play with my pet for a bit”.
Try to get in the habit of enjoying the little things. I personally still struggle in this, but it does help improve my mood.
1. You're still not blind and deaf
2. You still have a home
3. You still have 0.000000000000000000000000001% chance to improve one day.
1. You can understand this video and able to see and respond back.
2. You still have breath; you're alive
3. You have good grammar skills, looks like you're educated. There
Felt that, just bc things can be worse doesn’t make one feel better. Things might not feel positive for months, maybe years. And maybe they do get worse anyway, but even at rock bottom where they can’t get worse, and nothing worth looking forward to, or people you wanna be with. Or a sense of pride or purpose, you are still there. Even at your very lowest, living in misery, any sense of positivity long gone, you survived. Only you can make the best of your situation, there is no defeat, you can get pushed down over and over again and stay in sorrow. But no one stays sad forever. Only you can stop forest fires. Only you and those who believe in you can bring on a good-ish day. But only if you’re still willing to try
Going through severe depression. Here are three good things that happened yesterday:
1. Reached out to my best friend B, to talk to her about it. She offered a lot of care and support. I am grateful for people like her in my life.
2. Went for a nice walk in the evening after work. Walked 30 blocks on 7th Ave. Got some fresh air. Took the subway back.
3. A co-worker reached out by email and offered support.
4. Another friend is staying with me temporarily. We had a good chat before going to bed while eating grapes.
5. I slept a little better than I had expected.
6. I have no other health issues.
That's all I have.
I've kept a journal/notebook planner for the past 6 years or so, to write my daily tasks and to reflect on anything I'm going through. I looked through a few of those old notebooks today, and it makes me sad to see how during so much of those times, I was constantly in fight or flight mode, trying to force myself to be happy, and encourage myself with little quotes sprinkled throughout the pages as a reminder to keep going, to keep being strong, and to strive for what I want....but it makes me sad knowing how much I felt like I was never, ever satisfied or happy with my life, and how I always wanted more. Even to this day, I still feel such a depressive dissatisfaction with my life, even though I'm pushing daily to change my circumstances. I still feel so depressed, even after all of these years. I constantly feel like nothing is truly right, and perhaps now more than ever.
What does a disabled elderly lady do with no family or friends?
I am not elderly but I don't have friends or family, and I'm pretty isolated. It helps to read about philosophy, explore spirituality, and try to help others - for example, I sign petitions online and make small donations for animals.
I feel for you, that sounds really difficult- what are your interested in? what causes and purposes drive you? Are you interested in service- there are simple opportunities to serve without leaving your house. Are you interested in helping others or connecting with church members? Find some purpose- it may feel like there's too many obstacles, but you have wisdom and knowledge to offer
Pray for God to send you friends.
Pray for other people's needs.
Ask others to pray for you.
Ask God what He would like you to pray about.
I'm assuming that you believe in God, of course. Just said a prayer for you.
When my children were small I’d have loved to have had someone like you to talk to when I felt stressed, to give some moral support and to have a kind person to share with while everyone else is at work. Is there something like that you could offer to do? It only requires a phone, a kind mindset and some of your time. In return, I’d have helped you with practical things and support for you. Win/win!
It’s nearly impossible for me to come up with three good things on a given day 😢
I’ve been struggling all my life with horrible painful depression which fluctuates in intensity along with constant brain fog, head pressure and exhaustion. I am prone to heavy metal toxicity, environmental, food and chemical sensitivities. Today though I am listing 3 things I am thankful for. 1. I have a kind, forgiving and patient husband who ate breakfast with me this morning and read scripture from Daily Bread with me. 2. I was able to swim this morning for 40 minutes in a wonderful relaxing outdoor pool. I also saw some water aerobic buddies and enjoyed a few minutes connecting with them. It made me feel less alone. It felt so good and I always feel better when I can exercise, especially outside.
3. I transferred my sweet English parakeet from a tiny cage to a big cheerful roomy cage. I had had a mental block about this due to the depression and was feeling so guilty. It made me feel relieved to finally complete that task….. and a little less weighed down.