Therapy in a Nutshell
Atomic Habits for Mental Health
Boost mental health with atomic habits. Learn how small daily changes can improve emotional well-being and build lasting resilience.
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James Clear's Blog: https://jamesclear.com/marginal-gains
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.
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
There's two ways to think about mental health. And
I think a lot of people don't realize that 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. Now, 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, and 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. And thinking about them this way gives us agency.
It gives us power to change our own lives. Now, research shows that we can absolutely influence
our mental health in huge ways. So for example, daily aerobic exercise can decrease depression
and anxiety symptoms for over 75% of people. Eating a healthier diet can decrease your risk of
depression by up to 35%. Changing how you think, like going to therapy, helps 60 to 80% of people.
One study showed that for people with depression, when they treated their insomnia, 87% of them
saw their depression symptoms completely resolve. Using a therapy light or practicing meditation
can be more effective than medication at treating depression and anxiety. But the problem
is that all of these changes are hard, and they can feel super overwhelming
when you're drowning in anxiety or overwhelmed by depression. And then
often when we get really motivated to improve our lives, we try some huge change. We make some plan to run a marathon, or we sign
up for 5 a.m. CrossFit sessions at the gym, or we start some new diet. And while you can
willpower yourself to make these changes for a little while, willpower usually just doesn't
work as a long-term strategy. Then the bigger changes you want to make, the more exhausting
and overwhelming they are, which disincentivizes you from continuing them. It gets 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 then 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. Now, 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 and you get more energy and they become
easier to do because they're habitual. And then with that extra energy you can add another on.
And instead of feeling more and more tired, you actually feel more and more energetic and
resilient. Okay. So in this video you'll learn about tiny changes that take a few minutes a
day to build atomic habits for mental health. [Music] Okay. Small changes are better than big changes.
James Clear, the author of Atomic Habits – which is a great book, by the way – he tells the story
of the British cycling team. They were one of the worst teams. Despite having lots of resources,
they lost miserably. But then they got a new coach. And he didn't change the team by telling
them to just try harder or work harder or exercise longer. He just looked for tiny, incremental
changes that they could improve one percent at a time. So they changed tiny little things like
painting the inside of their vans so that they could keep their bikes cleaner, and they improved
their uniforms so that they were more comfortable, and they tracked sleep so that they could sleep
better. And they went from being one of the most underperforming teams to winning the most gold
medals at the 2008 Olympics and then repeatedly winning the Tour de France. Now, in Atomic Habits,
James Clear teaches how a one percent change every day makes you 37 times better by the end of the
year. But most people fail to change because they try to make some gigantic Improvement, which
lasts for a little while, but then they run out of motivation because the change takes so much
energy. So when you want to improve your mental health, I do not want you to make some huge,
monumental change all at once. I emphatically tell my clients to not do that. You'll be
much more likely to create real, sustainable change by choosing teeny tiny habits that make
your life easier over time instead of harder. So when you let these changes add up over time,
they snowball. So for example, let's say you start to take vitamins in January and it helps you
have just like one percent more energy each day. And then in February you can use that energy to
add in one small change. Like maybe you set a healthy boundary at work, like not answering
your emails after 5 p.m. And then that helps you feel less overwhelmed, so that gives you one
percent more energy. And then in March you add in a 10-minute walk to your day, and getting in some
exercise improves your sleep, which makes you a little bit less tired each day, which gives you
one percent more change in April. Each of these tiny changes helps you have more energy, be
a tiny bit healthier, and actually makes your life easier instead of harder. And these positive
changes snowball over time and can really help you get out of the rut of depression. So at this
point in May you've got five percent change, which is 72 minutes more energy than you had in
January. And with those 72 extra minutes of energy you might be able to make a few more tiny changes.
Tiny changes are way more effective than that diet that you dropped by the beginning of February,
which just made you feel worse about yourself instead of better. Okay. Now, I have an entire
course about how to use tiny changes to improve 30 ideas that you could use for your first
one percent change. But as I make this list it's really important that we talk about three
principles. So first, pick the low-hanging fruit. Start with one change that takes the least amount
of effort or is the most enjoyable for you. So if you love to exercise, add that to your routine
first. If you hate to exercise, maybe start with light therapy, right, because it's easier for
you. Or if you love people, schedule in some friend time. If being with people is exhausting
for you, maybe start with a change to your diet. The principle here is start with the simplest,
easiest changes first because these can give you more energy and motivation to make other changes
in the future. And only make one change at a time, and work on that change until it becomes easier
and easier to do. So I like a month as the initial time period. Okay. Number two: create a system to
make this new action easier over time instead of harder. So for example, taking your medication
every day can help improve mental health, and a system to make this easier is something
like buying a pill box so that you know when you've taken it already or putting that pillbox
on your breakfast table so that you remember to take it with breakfast every day. A system makes
it so that you don't have to remember it and think about it each day. Okay. And then third, I say use
a habit tracker and set a 30-day goal for a tiny change you want to make. And just give yourself
a check mark for every day that you do this tiny change. Now, Jerry Seinfeld had a habit of writing
one joke every day. But the way he tracked it was by putting up a big calendar and putting a big red
check mark for the days he wrote the joke. Now, use his method. That's awesome. Again, I learned
about it from Atomic Habits. It's a great book too. Read that book. You could also download my
free Habit Builder. Or I like the app, the free app Habit to track your progress. Okay. So that
being said, you know the principles behind this, I'm just going to throw out a bunch of ideas of
tiny changes that can improve your mental health. So light therapy. Really effective. A lot of
research shows it's as effective as antidepressant medication. So you could buy a light box and do 10
minutes a day of light therapy while you do your morning routine. Or if you can't do that, you
could just open your curtains in the morning or sit outside in the sunlight every day for 10
minutes. Another one: consider supplementing with a multivitamin or a multi-mineral. So this
supplement is a well-researched option. It's not a sponsor. But there's a lot of research behind
it that shows it helps some people. Right? You could try to add a fermented food to your diet
or consider a probiotic supplement. You can do any kind of movement outside. Add one vegetable
to your meal. So for example, buy pre-packaged vegetables and put them at your desk every day.
Daily gratitude practice. You could make a system of this by asking a friend to do it with you or
you could use a journal or you could use an app. Express appreciation. Tell your significant other
or your child something you appreciate about them every day. It will change how you feel about them,
and it might even invite them to improve too. Or you could express appreciation to your boss or a
cashier or a wait staff every day. Another small change that can make a difference is to watch
less news and use that time instead of watching news to do some good in the world instead. You
could also just switch your accounts to follow uplifting accounts like Good News or Upworthy.
Like, so make your social media a positive place, and just unfollow any accounts that bring a lot of
negativity to your life. And, you know, so setting up your your Instagram to follow more uplifting
people probably only takes a few minutes every day. Okay. Another thing that can make huge change
from a tiny change is improving your sleep. Now, this might feel impossible, but there are a
lot of tiny things you can do that really add up. You could try to wake up at the same time
every morning for one week. You could decrease your caffeine usage. You could use your bed only
for sleeping. Or you could set an automatic Do Not Disturb mode on your phone for nighttime.
Little things like that can add up over time. Practicing mindfulness: really beneficial for
mental health but feels overwhelming sometimes. Um just try practicing slowing down your breathing
when you're in your car and noticing your breathing in your car. Or when you're driving,
you just drive without listening to anything um and and let your thoughts wander for a
little bit. Or you could practice mindfulness in the bathroom. Right? So instead of staring
at your phone while you're on the toilet, just take a deep breath, slow things down. Right? Um another thing you could do that can improve
mental health is to set limits on your screen time, or you could, you know, choose to keep a
book next to your bed instead of your phone at night. You could try the brain-dump activity.
You could do a one-minute meditation each day. Just Google it. There are hundreds of one-minute
meditations. Uh during your breaks from work you could try going for a walk or stretching instead
of looking at your phone. Uh you could set a daily goal for how many steps you'll get to encourage
you to walk a little bit more each day. Uh you could practice a self-regulation technique once
per day. So this is things like deep breathing, uh the yawn, or tapping. And again, these only
take a minute or two every day. Okay. Um nature decreases cortisol. Nature decreases the stress
response. So for those of us who live in big cities or can't get out in nature very often, you
can do really tiny changes like getting a plant for your home. You could put nature photos on your
computer or in your house or on your screen saver or on your TV in the background. Or you could
just follow nature photographers on social media. Okay. Connection and relationships are one of the
biggest indicators of happiness and healthiness. So you could just try to deepen the relationships
you already have. These small little actions really do add up over time. So you could send a
text message. You could plan a lunch date. You could call someone up to ask how they're doing.
You could make a reminder to call someone you care about. Um so those are a few ways that you
could just improve your connections. Okay. Um there's a few other things you can do. And I call
this, like, setting tiny rules for yourself. And if you set these rules and you work on them, just
tiny increments for a month, your mental health will improve. So one of them is, like, setting a
rule like I'm not allowed to call myself names. Um I'm not allowed to use words like “always” or
“never.” So you replace black-and-white thinking with grey thinking. Um you catch yourself
when you're using catastrophizing language, and you replace it with a courageous statement or,
like, use a growth mindset. So instead of saying, oh, you know, you replace the word “failure” with
“not yet,” as in, “Oh, I haven't figured out how to do math yet” or “I haven't figured out how to
be a good listener yet.” Right? So I hope, like, these are a ton of little examples, and again,
don't do all of them. Only pick just one that you want to work on. But I I hope that this list gives
you a ton of ideas that you could use to improve your mental health. And again, don't try to do
all of these; just pick the low-hanging fruit and start to implement one until it seems easy to
do, and then pick the next one to work on. I hope you found this video helpful. Let's get better at
feeling. Thank you for watching, and take care. [Music]
#Atomic #Habits #Mental #Health
source
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Why would I think a vitamin could improve mental health? The short answer- https://www.youtube.com/watch?v=3dqXHHCc5lA
James Clear's Blog: https://jamesclear.com/marginal-gains
Friend=Help
Help=Calling all the time
Calling all the time=Driving my friend nuts.
Nuts=Comes out of his shell.
=Scares people away. Trumps all in the end with still a friend.
It's very hard to fight this battle alone, I got tired of reaching out because I don't see their willingness, genuineness and authenticity to support me. They have their own problems, and I don't want to be a burden.
Such a powerful and important message! Taking care of our mental health is just as vital as physical health. Thank you for spreading awareness and positivity. May we all continue to heal, grow, and support each other on this journey
Small habits really do shape how we feel about ourselves. It’s not just productivity, it’s self-trust built one action at a time. I’ve been exploring the connection between tiny daily shifts and emotional resilience on my channel. Mental health grows in the quiet, consistent moments.
Thank you so much Emma ❤
Mental health is awsome 🎉🎉🎉
Planet Ayurveda's approach to mental health is holistic and compassionate. Their Stress Management program, which includes herbal supplements like Jatamansi, has helped me manage stress more effectively. The follow-up sessions with their doctors are also very helpful.
Depression doesnt have to be permanent, we can overcome it by focusing on change and confronting the issues of the depression.
Self care
Great video thank you!
I've just lost my home. I don't know what I'm going to do. If not for my wife and children, I'm certain I wouldn't be writing this right now. I'm in the darkest depts of hell with no way out.
It can be very hard
Care for your mind
I've been struggling silently for a while and came across a platform called SolHapp — it's like a safe space online for mental health support. Highly recommend it to anyone feeling overwhelmed.
I definitely do the pill container thing, its a must lol
Thank you so much…!
You are absolutely right, people don't want to accept that they need help, the same is true of me, mental health care is neglected among most people, i use to feel lost in my own life, so many things to do but no energy, no focus, just chaos, i couldnt keep discipline no matter how hard i try and i didnt even knew that stress and anxiety was the reason behind all that, it mess up your mind without u noticing, but then i discover the perfect mental habit for me, meditation and simple exercises from the Manifest Zen books, it helps me slow down and feel in control again, those micro steps changed how i see life, routine is not prison its freedom, and i wish more ppl talk about mental health cause its the root of everything, if your mind is not ok nothing else will work.
Mental health is misunderstood by most people! I personally had a problem with anxiety and depression for many years, until I adopted some mental habits that I read in the book Manifest version 2.0 frrom Manifest zen, where I learned that micro actions have a signfiicant positive impact on mental health and the rest of the day, because if we do something "useful" every morning, we give affirmation to our subconscious that we have done something positive, and we will automatically feel better, it's incredible how much this bok opened my eyes.
Men’s mental health 101: https://youtube.com/shorts/J-X0N_JpYjs?si=Zi5_gSSHCk1meQjH
Great video!
Mental health is so misunderstood. Mental Revival Code by Lunethos explains things in a way that finally made sense to me—life-changing book
Great insights
this is such actionable, genuine advice. i REALLY APPRECIATE YOU!!
❤❤❤
Psychedelics are just an exceptional mental health breakthrough. It's quite fascinating how effective they are against Suicidal, depression and anxiety. Saved my life.
I can’t express enough how your videos are helping me right now! I’m disabled & have chronic illnesses, I have trauma in my past & have socially isolated myself for 2yrs, due to many factors, I’ve developed an anxiety disorder since that started & now the childhood I left behind has come bk in the form of raging PTSD I also have BPD & my depression is so bad, at times I won’t even feed myself, although I’ve asked for help from my Doc, mental health team etc, 2 yrs on, no help provided to me, I’ve been left to reach rock bottom, feeling suicidal daily, but when I I find strength on certain days, I find myself watching your videos, they’re literally saving my life some nights..So, thank you for making me see some hope & for making me feel slightly normal❤
This is great! Love helping others recognize that the label of Anxiety or Depression is better understood as a spectrum not a simple on/off switch!
This extremely important message goes not only to whoever studies psychology, but to absolutely everyone who has ever felt "wrong" in this world. Everyone who wishes for a "better" life and less stress, more friends or better social skills. Everyone "mentally ill" and everyone that has ever felt misunderstood in some way. Everyone interested in mental health, and everyone who wants to help other people. The mental health system ist fundamentally wrong. There are two types of people. "Normal" people and "weird" people who dislike their whole life in some form. And I have always been one of those "weird" kids. I felt like there was nothing actually interesting to do in this world. I was always confused about "why all the others are always happy". What if I told you, I've found a way to heal myself from absolutely every insecurity AND mental "illness"? That people always just called me anxious or depressed and that I don't even have OCD or "shyness" anymore? That I've visited several therapists, who were never able to help me and that I know exactly why? and that I suddenly feel absolutely reborn? That I am able to understand the perspectives from both sides that constantly collide with each other?
Let me explain. This ist the view from "normal" people. For example, most therapists.
This person is insecure or even mentally ill. That's sad and I want to help them. So that they can live their life and find happiness.
This is the view from "weird" people like me:
I have so many problems in my life. I can never escape all of them. I don't even know what makes me happy. I just want inner peace and social skills. I just want to find the answer to my life. I can't do anything useful. I just want to be useful. But I have no idea how to explain all this and I can't talk to anyone.
Of course these two sides will never completely understand each other. One of them is constantly "in their head" and one of them is absolutely unable to LOOK into their head. And that's exactly where the problem lies. And that even creativity and "vivid fantasy" is constantly completely misunderstood.
If you're one of those "in your head" people, ask yourself if you've been like that as a little kid too. Has there always been some weird kind of fear that wasn't understandable for others? For me, there was. I was scared of images in my mind, scared of "shameful thoughts" and scared of "not being able to sleep". And I never really knew WHY I was scared. This may sound really familiar for some. And for "normal people" it will sound like I was born with a bad derealistion disorder, halluzinations and torturous fears. Because that's exactly what happened to so many of us. We were born scared of everything. And I can exactly explain the agonizing feeling that "normal" people never understand in "depressed" people. It starts, as I said, with irrational but extreme fears. The interesting thing about these "fears" is that they don't just disappear. They constantly stay with us. And that has an extremely simple reason: we were born "not fully concious." This means that our brain constantly tries to warn us from everything we could do wrong. From everything that could be dangerous for us, someone else, or the whole world. And that we always believed it. Every single warning. And that we actually never knew anything about ourselves, just about the things that are "wrong". Because we contantly live suconscious. We don't have a depression. We don't have anxiety disorder. We don't even have OCD. We are in constant agonizing fear about absolutely everything our brain tells us. We never really knew ourselves and we always tried to be perfect, but for others and not for us. So, I want you to imagine your Life. Can you see a mental image that describes your life? Or a mental image that describes your fears? Or have you always wondered why you constantly panic? It's because you always believed your subconsciousness. And in your subconsciousness, there might be an image that you always interpreted as your personality. I've always thought I was shy, insecure, and unable to live my live. And sometimes depressed, sometimes just a little psychotic, maybe extreme ocd. Because that was the reality I saw in my head. And extreme OCD is actually the perfect description for this. OCD means you feel forced to do something. OCD means that there are "intrudive thoughts from outside". But these thought were never "from outside". They were warnings from our brain/subconsciousness that we never interpreted as such. And absolutely EVERY mental image we call "anxiety" is not just "anxiety". Your brain is not supposed to constantly fight against you. Your brain is a part of you. And "irrational fears" is your brain, trying to warn you from telling anyone anything about you. But you can COMPLETELY control your brain. You don't need pills to "function". Nothing you see in your brain has anything to do with the reality, because it's a completely normal part of us. And there is No "special feeling" that means depression. There is No "special feeling of fear" that means anxiety. Everything about ourselves that we don't like is the reality we've built in our own subconsciousness. And our subconsciousness is an absolutely normal part about us. Even if it makes you feel like "everything will constantly get worse and worse and worse if I don't function properly". This is a fear you see in your subconsciousness. It doesn't mean anything about yourself. Nothing in the outside world depends on YOUR brain. And you are allowed to find your own way of thinking and your own way of existing.The worst part of this is, that the two sides create an absolutely horrible reality for so many people. That they are completely alone with absolutely everything "in their head". Every fear. Every feeling. Absolutely everything. Because "weird" people have to talk to "normal" people so that they become "normal". But "normal" people will NEVER understand this extremely complex "situation in your head". THIS makes people kill themselves. That they TRULY believe something is WRONG with theirseleves. That NOBODY told them their brain is a normal part of them. That they are NOT allowed to talk to people who understand them. That they see themselves as disorder that has to disappear from the world. That noone ever REALLY listened. That they feel more isolated and isolated, until there's just no way of existing for them anymore. That therapists tell them "just do everything normally" without having a single CLUE about how dangerous this is. We DON'T have to repair people! The only people that need reparation are those that never truly listen to YOUR FEARS AND FEELINGS.
I love your content! For natural brain support, the Brahmi capsules from Planet Ayurveda work wonders. Definitely worth exploring
@tecolote7463 you are delusional bro I've been following your comments across a few pages and you are very misled. Do you get your facts from the onion. Whatever it is and your mental illness is very entertaining But if you're going to be so vocal could you at least try being correct
Emma, You are a rock star in the mental health niche. We are in a mental health crisis and it's so important that we get this information out there.
Sometimes just a change in little things that bring you happiness can be extremely helpful to your mental health
Me gusta la manera de explicar tus vídeos me encantaría una session contigo para tratar mi depresión q a estado conmigo toda mi vida
I have bipolar disorder and high functioning Autism. I have found since pracitsing these habits, I avoid triggers such as the news and social media, I'm better at recognising worsening of symptoms in order to get myself to the doctor, better at coping with my mood cycles and more able to SIT WITH THEM rather than get consumed by them or want them to be over, I feel more in control DESPITE my mood cycles. Am I cured? No. But Atomic Habits still changed my life for the better!
really liked this video 🙂
All due respect to the author of the content but please, pay attention to those who find existing model of mental healthcare – especially in USA – worse than useless. It is harmful to impose guilt upon the mentally ill by offering them modalities with at best illusory practical value. When they don’t work – and they don’t, at least on patients like myself – it’s the sufferer who is blamed. Thus, the first rule of medicine is bluntly violated. I payed a good amount of money to make a video and promote it on YouTube. 4,200 views and not a single comment. You can see it and hopefully opine on the subject. I will appreciate. Be well.
I Agree With You — Take Care Of Your Mental Health & Beautiful Mind 🙂
Do you feel like you are struggling with your mental health? My channel is about helping people overcome mental and emotional, as well as life challenges. I value you and your mental health ❤❤❤
Thank you so much for your videos. Elizabeth elliot and you are changing my life. I've decided to go on a mental wellness retreat (at home) by leaving my phone off. I watch Elizabeth elliot in the morning, then when I get the chance I watch one of your videos and take notes and really contemplate it. Your video on black and white thinking is a hard one for me. I'm so thankful that you explained what it is, but I'm working through my anger at people.
In Norrway if you call the mental hotline, they will deny you…
Planet Ayurveda’s Vikramprash is packed with herbs that naturally support mental wellness. Perfect for those looking to enhance cognitive health!
I really enjoyed the insights in this video, thanks!