Psych2Go
Daily Routine To Fight Off Depression
Are you looking for some mental health advice on how to overcome depression? Today, we’ve invited Emma McAdam, a Licensed Marriage and Family Therapist, to share her insights on depression and some tips on how to cope with it!
Based off this video: https://youtu.be/YsQ02zc3mQ0
Check out Emma's YouTube channel here (Therapy In A Nutshell): https://www.youtube.com/channel/UCpuqYFKLkcEryEieomiAv3Q
Writer: Emma McAdam from Therapy In A Nutshell
Script Editor & Manager: Kelly Soong
VO: Amanda Silvera
Animator: Naphia
(https://www.youtube.com/c/Naphia)
YouTube Manager: Cindy Cheong
Therapy in a Nutshell
https://www.youtube.com/channel/UCpuqYFKLkcEryEieomiAv3Q
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[Music] hey psyched goers welcome back to another video thank you so much for all the love and support that you've given us our mission is to make mental health and psychology more accessible to everyone today we've invited emma mcadam a licensed marriage and family therapist to share her insights on depression and some tips on how to cope with it her channel is therapy in a nutshell you can check it out in the link in the description below with that said let's get started history of depression in my family and myself just like physical health you have to maintain it by taking care of your body with exercise and eating the right food and going to the doctor when you're injured or ill with mental health you also have to take daily action to be healthy and when things are stressful i have to take extra care to manage my mental health so for example when i was in grad school or when i'm pregnant or postpartum and right now when we as a global community are fighting a pandemic we all have to take a little extra care of our mental health what i'm going to talk about today is more about maintaining mental health than it is about getting out of the deepest pit of depression when you're deep in a depressive episode it can be really hard to see any light it feels like you're at the bottom of a pit and can't imagine what it feels like to be out of it at that place often all you can do is tiny steps and hopefully get some help to get out of there so don't allow yourself to get overwhelmed by my routine just choose one little thing to start with and then take the next step when you can number one morning routine so the first thing i do every day is getting on my knees and praying i express gratitude for the day and for my life and the opportunity i have to do good in the world and that connection with god for me helps me feel loved and purposeful through my day if you're not religious you could do some meditation or a breathing exercise here i try not to look at my phone first thing in the morning because i want to start my day intentionally the way i want it to be if i open social media i'm letting others choose what i take in and that could be positive negative stressful uplifting or critical and so i just choose to start my day with some quiet time i do a little reading and then i write out my goals and priorities for the day and right now with all the news that's frightening i choose to listen to the news around lunch time once a day so that i don't get constantly stressed out and have time to process it during my waking hours and speaking of waking hours let's talk about sleep for a minute i have three kids five and under so i usually wake up before them to get some quiet time to set my intention for the day my natural wake-up time is around 5am i don't usually set an alarm but to wake up then i often go to bed between 9 to 10 pm i'm not fighting my natural biorhythms i just listen to my body and this is the schedule that works best for me personally for many people they might have different sleep needs or a different schedule sleep is super important to managing depression there's a massive correlation between sleep problems and depression lack of sleep can cause depression and getting good sleep can actually let your brain heal from depression so i really value my sleep i have old friends who nicknamed me 905 because i often go to bed at that time and i miss out on some fun for sure but it's what keeps me healthy so it's worth it for me for each person your sleep needs are different but getting enough sleep can really make a big difference one study found that 87 of people with depression who resolved their insomnia significantly decreased their depression symptoms number two get dressed and showered okay so after waking up refreshed and taking quiet time to pray study and set my intentions for the day i make sure to get showered and dressed i found that this can be really hard when you're depressed but being clean and dressed helps me feel more energetic and gets rid of my excuses i mean if i have yesterday's makeup all over my face and i'm wearing pjs it makes it hard for me to want to go out and see friends or be social or get things done so just get dressed for the day then i take my multivitamins and if i remember i take my omega-3 supplements and nutrition is an important part of my routine as well i try to eat a lot of plants and not too much sugar or processed foods but i'm not going to go into that too much right now number three exercise the other essential part of my mental health maintenance is exercise there's so much research that proves that exercise is great for mental health it helps clear brain fog and it helps reduce stress chemicals in your brain i feel like when i exercise it just works through a backlog of pent-up emotions and i can feel my body relax i think it also helps me deal with anger and frustration and i just like it i know a lot of people exercise in the morning but for me back when i worked full time i used to always go climbing or for a hike or run after work that's when i needed it the most and it was hard for me to get motivated in the morning but by afternoon i was looking forward to it now that i'm a full-time mom i have to be more creative in how i get my exercise in i often just work out in the yard gardening digging in the dirt and running around the yard with my wheelbarrow or i'll do some yoga on tv or go for a walk with my kids or pull them behind my bike now that we're stuck in our homes with the coronavirus pandemic i'm doing more inside workouts i like the seven minute workouts on my phone or the fitness marshal on youtube number four nature time this takes me back to another aspect of my mental health routine that is really important for me outside time i need nature i need to see the sky and soak in some sun i'm fortunate to live in a beautiful place and i take advantage of that by getting outside there is some research showing that sunshine and nature and being outside changes our physiology it slows our heart rate and decreases stress chemicals and stuff but regardless of the research i can just feel the difference for me if you can't get outside open your windows sit on your porch or if you can't do any of that then you could spend some time looking at beautiful landscape photography or a nature film your brain has the ability to bring to mind the feelings of nature just by imagining it number five my evening routine my evening routine looks like getting my kids to bed and then taking some quiet time for myself i usually take a hot bath and read a book or an archaeology journal i'm kind of nerdy but that's what i like even though i have very few hours to work on my passion project these videos i don't usually work in the evenings because it would just stress me out a little and i need the down time to stay healthy so then before bed i write in my journal i often take the time to write about my wins and accomplishments of the day so that i can remember them because it's my natural habit to dwell on my mistakes and shortcomings so i write about my wins and then i pray a prayer of gratitude and talk with my heavenly father about my day again gratitude practice is an essential habit of mental health and it's been shown to be an effective treatment for depression so you can pray about it like me express gratitude as a family which we do at dinnertime or write about it whatever works for you and then i go to bed i try not to spend too much time looking at screens before bed but if i do i choose some calming documentary or a mud lurking channel like nicola white's if you don't know what mud lurking is it's just finding historical bits of treasures on thames in london anyways i find it relaxing i encourage people not to be on tv because it's just not super great for your brain but if you do choose a short and calming show lastly other self-care for me that includes scheduling and some time for my hobby i have tons of hobbies but because i'm so busy with kids i really don't have time to do most of them but i make sure to carve out about two hours a week to do at least one of them right now that's metal detecting which is something fun and relaxing for me i put it on the calendar so that i make sure it happens i also take the sabbath off no work no housework i don't check my work email i let my brain completely focus on other things mostly my family which is also exhausting but it's a day that is different from the others and i make sure to have social time as well having social interactions is really essential for mental health our brains are inherently social we are social creatures so right now this is going to be an extra challenge with the coronavirus i'm taking the time to call up old friends i have some groups i'm hanging out with on zoom and when we're not on lockdown i meet up with friends to let the kids play or to go out to lunch or whatever so there you have it my daily routine to maintain mental health i have a careful morning routine i make sure to get enough sleep i get dressed every day i exercise and get some outside time i carve out time to relax each evening practice gratitude and acknowledge my successes of the day and once a week i make sure to get out and do something just for me stress anxiety and social isolation can all contribute to depression but you can prevent depression during stressful times like the pandemic and social distancing by using daily habits that promote mental health depression is treatable and there are some simple things you can do every day to prevent depression and stay mentally healthy i hope you can find some things from this list that help you figure out a way to maintain your mental health today this week enduring the crazy pandemic that we're going through and remember you're braver than you know and stronger than you think thanks for watching and take care if you enjoyed this video and would like to learn more about therapy mental health and what you can do to improve depression anxiety or other mental illness check out emma's channel therapy in a nutshell the link will be in the description you
#Daily #Routine #Fight #Depression
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hey, so since this video isn't public, maybe this comment will have a better chance of being seen by the creators. i wanna thank psych2go for creating such a positive community. I've never felt scared to express myself here. that's due to the people that run this amazing channel and the people with good taste that subscribe. also, I don't really see anyone saying much about psych2go's interaction with their community. they have nearly five million subs, (as deserved), a whopping five million people! and yet, whenever I read the comments of a video of theirs, most of the comments are liked and/or responded to. to me, that shows real care. anyone can say, "I care about my fans!" but they put in the effort. in short, I'm just really glad you're here. you teach me about the things I want to learn and school won't bother to talk about. happy new year to all of you wonderful comrades!
When I’m happy, I’m really happy. But I can’t get out of a rut when I’m depressed.
You have such a kind voice it makes me tear up
I've been stuck in the loop for 4 5 years I have a day that is wonderful but then I'm dead just dead then a month later 1 good day then dead I'm tired of not feeling I want to feel better excited feel kinda up just a little bit
I need to get into the habit of not picking up my phone the moment i wake up
praying is the most stupid thing in the world because… how can you unironicly believe in a "god"?
The fact that 2.4M people watched this….
I love her channel. I have watched her channel for a while now and then I found yours and then I also found the OCD channel and I’ve seen her collaborate with that guy as well. I love all of your mental health professionals collaborating!
Absolute cuteness with the animations 😊🎉❤
Thanks
i just feel sad
sucks cuz with school I just start my days with things I absolutely never want to do
To everyone going through a hard time, EVERYTHING WILL GET BETTER, believe me. After the storm, there’s always a rainbow and a beautiful sunset waiting for us. I’m proud of you for being strong and still being here, not everyone makes it. I love you 🤍
it feels so difficult and hard to do these… especially when you have not managed the acute phase of depression :((( i really hate my self
Thanks for this practical video
I love the adorable & cute cartoons
I’m scared that I’m not going to pass 6th garde because i literally cannot get out of bed
I was thinking about this exact subject when it was recommended to me….
Rowlet is the cure to depression (i'm still depressed)
Thank you. This was very helpful.
A balanced routine can uplift your spirit and help create a sense of control. Healing happens gradually, so be kind to yourself. 🌱💙
If i could do all that, i don't think I'm affected by depression
Thanks, this is actually super helpful. I’m bipolar and I’ve been told that routines are a big part of managing it.
Also, you talking about your hobbies and interests is adorable 🥹 nerdy, sure, but adorable
Dealing with anxiety and stress was ruining my life until i read Mental Revival Code at lunetho's it gave me a new mindset recommend it to everyone
Amazing discussion! One thing that really helped me personally was reading Mental Revival Code if you're feeling lost, give it a try
It feels like i have to play a videogame in the hardest dificulty with a lot of tasks , it feels very stressfull to play it knowing you are not going to win
I’m not judging I’m just curious. If you’re depressed why did you have so many kids?
I just feel it haunts me and no matter what I do it just seems to attack me all time it’s like a three headed monster I try to work out one part of my depression and sooner then later it comes back and even stronger I just feel like my skin is crawling and my fake smile and my fake attitude of being happy is getting harder and harder too do ..and I’m just making my family worry and that makes me more depressed I just can’t get ahead just barely holding on
I lay in bed day in day out when I'm.not with my kids. I lost my job.
I know I need to make changes but it's so much effort to even get up and shower 😞
1.Good sleep
Pray
Little reading
Task list for the day
(No phone in the first hour,news during lunch)
2. Shower and dress up
Nutrition (plant based breakfast)
i deal with depression from losing friends and family etc,some people get depressed from little goofy shit like losing a job
Thnak you for this
I'm done with negative thoughts and suicidal attempts. 2025 will be the year I take care of my mental health seriously. My ultimate desire now is just being happy again.
Clinical depression here. I do all of these things and still feel depressed but doing these helps me get better sooner.
Sometimes it doesn't help. I take medication and see a Therapist too.
I enjoyed this video.
The moment author confirmed she's a morning person naturally, i lost my credit😅 an actual privilege, happy for her, but give me an evening person routine, that works. If it exists.
I have been suffering from depression for more than 1 year and taking medicines for it . currently I am fine but i can't go without antidepressants. I consulted pshycologist he saved my life Allahumdulliah.
I loooove this, so helpful.
Good for YOU honey.
More click bait for we unfortunate people who cant get rid of fat
I sleep so much im still tired my thoughts are killing me
I have Seasonal Affective Disorder. I live in On. Canada. Depressed, fatigued, lack of motivation. 😢
We not talkin about the Rowlett in the thumbnail?
Love the art style
The easiest way for me to shower when depressed is to show at night in the dark with candle light. It feels relaxing before bed and helps me get a good night sleep
I think you need to do this for both men and women. Depression can be different with genders. Women tend to want to talk about it more than men. Men seemed closed off. I know this. As my fiancé is like this. He doesn't really talk about depression much and I don't push it.
Yeah but um, you are kind of asking us to use our phones to look at your channel in the morning. Just saying.
It’s a scary disease fellas. Please try do something to get on top of it. The longer you let it go in for the harder it becomes to overcome. There’s no time like the present to start bettering yourself. One baby step at a a time 🙌
Been struggling recently with the simplest things like cleaning, sleeping and eating. Seems like an endless cycle of trying yet failing again and again, not sure what to even do now. Hoping this video helps me atleast