Therapy in a Nutshell
Fight Depression and Burnout in 2 Minutes a Day: 3 Good Things Activity
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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 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
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إن عقلك أفضل بكثير في التركيز على البقاء على قيد الحياة أكثر من التركيز على السعادة ، وبسبب هذه الحقيقة يقوم دماغك بمسح دائم بحثًا عن التهديدات. إنها تحاول انتقاء أو ملاحظة أي شيء سيء أو خطير أو سلبي ، بدلاً من البحث عن الإيجابي ، أو التركيز على الأشياء الجيدة التي تحدث في حياتك. الإعداد الافتراضي لعقلك هو إبقائك على قيد الحياة ، من خلال الانتباه حقًا إلى أي شيء يهدد أو خطير حقًا. كان هذا التركيز على البقاء أمرًا ضروريًا لأسلافنا ، ولكن في عالم اليوم ، إذا تركت دون رادع ، فقد يؤدي ذلك إلى الإجهاد والإرهاق والاكتئاب ، لكن لدي أخبار سارة ، هناك طريقة بسيطة لمواجهة هذا التحدي المتمثل في التركيز على السلبيات ، ولزيادة حجم الأشياء الإيجابية في حياتك. لذا ، استمر ، لأنه في هذا الفيديو سأعلمك كيفية محاربة الإرهاق ، والشعور بالسعادة. يستغرق الأمر دقيقتين فقط في اليوم ، وبفضل الراعي ، Take Two Minutes ، أصبح إنجازه أسهل من أي وقت مضى. حسنًا ، كما قلت من قبل ، فإن دماغنا متصل بالأسلاك للبقاء على قيد الحياة. مما يعني أنه من الصعب ملاحظة التهديدات وملاحظة السلبيات. يجذب السلبية انتباهنا ، بينما الإيجابية تنتظر منا أن نلاحظها. عندما نجري في " الوضع الافتراضي " ، يمكن أن يجعلنا ذلك نشعر بالاكتئاب والإرهاق. إذن ، هذه هي الطريقة البسيطة للغاية لإعادة أسلاك دماغك ، تسمى: تمرين الأشياء الجيدة الثلاثة. لمدة أسبوعين ، قبل أن تذهب إلى الفراش ، اسأل نفسك "ما هي الأشياء الثلاثة الجيدة التي سارت على ما يرام اليوم ، وما هو دوري في تحقيقها ؟" ، ثم تأكد من كتابتها. لذلك ، على سبيل المثال ، بالأمس ، كان يومًا صعبًا إلى حد ما ، إنه فصل الشتاء هنا ، إنه بارد وكئيب ، من الصعب حقًا الخروج مع الأطفال ، ومع الإصابة بفيروس كورونا ، لا يمكننا اصطحابهم للعب ، أو رؤية الكثير من الأصدقاء. في الأساس ، كان يومًا آخر كاملًا ، في المنزل ، مع ثلاثة أطفال نشيطين للغاية ، وربما كانت هناك بعض نوبات الغضب ، وربما كنت أصرخ في الأطفال ، وهو أمر صعب في بعض الأحيان. على أي حال ، عندما أجلس وأفكر في ثلاثة أشياء جيدة ، يبدو الأمر كالتالي : لقد جلست على الأرض وصنع لغزًا رائعًا من الملصقات مع طفلي البالغ من العمر ثلاث سنوات ، وقد استمتعت به حقًا. بالإضافة إلى أنها كانت تمارس أرقامها ، وكانت صامتة أثناء الكنيسة ، لذلك كان هذا وقتًا رائعًا للتواصل معها. ثانيًا: لقد تمكنت من صنع الأقراط مع طفلي البالغ من العمر ست سنوات ، ومن الممتع حقًا أن أصنع الأشياء معها ، خاصةً بدون الطفلين الصغيرين. ثم ، رقم ثلاثة: كان لدينا "جنون المصارعة" مع جميع الأطفال في غرفة المعيشة ، وقد أدى ذلك إلى بعض الاهتزازات ، وضحكت الفتيات وصرخت كثيرًا ، وكان ذلك ممتعًا حقًا. وهذا كل ما في الأمر ، وعندما أفعل ذلك ، أشعر بتحسن ، والنتيجة المذهلة هي أن البحث يظهر أنه في غضون أربعة إلى خمسة أيام ، يؤدي التفكير في النتائج الإيجابية إلى ملاحظة أكثر إيجابية. الأشياء الإيجابية في حياتك ، ومشاعر السعادة والرضا هذه ، تستمر في النمو ، ويبدو الأمر وكأن تلك الإيجابية تزداد صخبًا. تظهر التجارب السريرية أن الأشخاص الذين يقومون بذلك لمدة أربعة عشر يومًا ، يكون لديهم قدر أقل من الإرهاق والاكتئاب ، وتوازن أفضل بين العمل والحياة ، ونزاع أقل في المدرسة ، أو العمل ، ومستوى أعلى من السعادة ، والشيء الرائع حقًا هو أن النتائج من تلك الأيام الأربعة عشر يمكن أن تستمر لمدة ستة أشهر أو أكثر. لذلك ، هذا التمرين ، لمدة أسبوعين فقط ، يمكن أن يؤثر عليك لمدة نصف عام تقريبًا أو أكثر ، ويستغرق دقيقتين فقط في اليوم ، لذا ما مدى روعة ذلك ، أليس كذلك؟ الآن ، أعتقد أن أكبر عائق أمام القيام بنشاط مثل هذا ، هو أنه من السهل أن تنسى القيام بذلك ، ولكن هذا هو المكان الذي يأتي فيه Take Two Minutes. ما يفعلونه ، هو أنهم يرسلون لك رسالة نصية كل يوم ، في ذلك الوقت اختار أنت. لا تسحبك هذه الرسالة من روتينك للتفكير في الأشياء الثلاثة الجيدة فحسب ، بل إنها تتضمن أيضًا رابطًا لصفحة يمكنك من خلالها إدخال ثلاثة أشياء جيدة على الفور ، بدلاً من الاضطرار إلى العثور على قلم وورقة ، وبعد ذلك بمجرد أكمل إدخالاتك ، وسوف يقومون بتخزين إجاباتك في دفتر يومياتك الخاص ، والذي يمكنك الوصول إليه بسهولة في أي وقت لمراجعته والتأمل فيه. إنه سهل للغاية. على محمل الجد ، هذا النشاط قوي للغاية ، و Take Two يجعل من السهل القيام به. إنهم يرعون هذا الفيديو ، وأنا ممتن له ، لكنني أيضًا أحب خدمتهم بجدية. يمكنك العثور عليها عن طريق إرسال رسالة نصية إلى هذا الرقم أدناه ، أو من خلال زيارة take2minutes.org. لقد قاموا أيضًا بتوجيه التأملات ، ومجلة امتنان سهلة ، وبعض الموارد الرائعة لمساعدتك في القلق ، والنوم ، وأشياء أخرى . لذا ، الأمر بهذه السهولة. كل ليلة قبل أن تنام ، فكر في ثلاثة أشياء جيدة حدثت لك ، وما فعلته لتحقيقها. أود أن أسمع ما هي الأشياء الثلاثة الجيدة الخاصة بك . اترك لك في قسم التعليقات أدناه. شكرا لك على المشاهدة ، واعتنِ بنفسك.
#Fight #Depression #Burnout #Minutes #Day #Good #Activity
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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.
I played pvz heroes huge giganticus I couldnt get it giganigaticus makes me crazy
i ate tacos today, i brushed my teeth and its friday so im off for the weekends
Really good information, thank you.
I was just about to say "blah blah blah", it doesn't go away with the snap of a finger. So the title is a little off, but teading the comments got my attention.
3 good things that happened today: 1) free food at work!! 2) almost done my paper ^_^ 3) I got to see my friend today 😀
0:11 WTH
I'm depressed because of my friend being rude to me
Made it out of bed talked to my gf pet my dog
1. I got out of bed and showed up today.
2. I put henna on my hands.
3. I managed to study for an hour.
Tomorrow’s my birthday, and for some reason i just wish i could skip the day somehow. Dont want to live my birthday. I turn 19 tmrw, and it feels heavily exhausting to have to show up and “be happy”.
B.S. advice AND an ad. I love it. fml.
There isn't even a zero point zero one good thing that happens some days
Hi sweet ❤️ heart I like your videos I'm Abdul Wahab Mir-rani advocate from Sindh Pakistan
I was diagnosed with treatment-resistant depression, and I felt like I'd tried everything. But then I discovered psilocybin mushrooms, and it's been a new chapter for me, it definitely helped me manage my symptoms.
Reciting Qur'aan, praising Allaah our Lord and following Prophet MuHammad's footsteps
Going to try this….I'm not in a good place…half the time…and struggle to appreciate anything…….
Chrissie B
Sleep well , and eat well , all depression will be gone
Just before I watch this i don't have a brain so let's see how this goes
I online shopped today. But now I have no money. Way too expensive. I was sad and wanted to cheer myself up.
2. I successfully sprayed my dog's medication in his ear even though he wanted to bite me but his mouth and teeth are too small.
3. Helped my mother with her computer and wifi but I didn't like it.
Thanks for reminding me about this simple and powerful exercise ❤
I ate and then slept all day. Did this on my two days off. Did this for 4 months. And I take Duloxetine.
Who's Depressed?
Walked around a lake, with my puppy, with a friend and her dog, enjoying Spring
One of the things I have read is that your brain looks for examples. So if you wake up and you change your mindset instead of oh my God, another day it becomes oh my God another day! With excitement, your brain will find examples of the positivity. Oh, we’re going to have a good day?Then your brain will find something good for you to focus on even if it’s just for a second. But once you make that connection, the good starts growing.
Coming up with three things at the end of the day was one of the strategies I used to cope with my husband passing away. It’s sounds very counterintuitive to think of something positive when you’re in the depths of grief, but it is not only possible, but it’s probable there are always good things in the dayand when you set your mind to thinking about them, it takes you away from the sadness and sorrow. I ended up writing a book about grieving and this was one of the core exercises in it.
Coming up with three things at the end of the day was one of the strategies I used to cope with my husband passing away. It’s sounds very counterintuitive to think of something positive when you’re in the depths of grief, but it is not only possible, but it’s probable there are always good things in the dayand when you set your mind to thinking about them, it takes you away from the sadness and sorrow. I ended up writing a book about grieving and this was one of the core exercises in it.
Thank you very much
Three good thigs
1 i went for a walk
2 i dance in my room and i injoy
3 making chatpate i love ❤
I am new mother from India I feel so upset I want die😢 helo me my is jus 1 month
Honestly this video is 3 minutes to long. I got bored and more depressed after 2 minutes.
You will do better to use those 2 minutes eating those mushrooms.
My two cents on Depression and Anxiety: first, I am a loving husband of over 35 yrs dealing with a spouse whom has suffered from Depression/Anxiety/Bi-polar for at least 33 years. it turns out her first symptoms started in the 3rd grade! I have been supportive and understanding listening and acting on the advice of dozens of medical professionals and Many psychiatrist through the decades. It was not until last year I realized any past treatments were just not producing positive results. Hundreds of medications later, glaucoma and hair loss, we decided to take a different path. I am NOT a medical professional so please do not take this as medical advice. We believe wholeheartedly that Depression/anxiety/bi-polar is NOT a disease but a "symptom" of something else. The drugs only treat the symptoms with massive side effects. 1. We are now under the care of a Doctor of Neuropathic Medicine NDM. 2. Detailed Blood work and detailed blood Allergy testing revealed stomach leakage as a result of a severe Wheat/Soy/Cabbage/basal allergy. 3 Her body was riddled with Yeast/Epstein Barr resulting in massive hormone imbalances and some brain swelling. Also her vitamins and mineral levels were totally off the charts "screwed up" 4. We are currently on a strict diet and supplements to restore her stomach microbiome and repair her leaky gut. 5. After just one month her taste buds began working, she can taste lemon for the first time in years, her mood is rock solid and stable, she is sleeping through the night, Constipation is completely gone. We will continue the treatment with hopes and prayers that her Glaucoma and hair loss will improve. Her DMD said he has successfully treated her type of glaucoma with diet. Patients have recovered much of their lost sight. Summary: Don't listen to MOST doctors (the ones that are not experienced in diet/stomach health) and especially psychiatrist (the ones that just push toxic pills that never order blood work). Demand they do they homework and perform MRI's/CT's on organs such as thyroid, pancreas, pituitary, Blood work, Allergy testing etc. It could be a tiny tumor or an allergy. Brain health begins and ends with diet and a healthy gut. If you are prediabetic or even worse diabetic threat that Immediately. Closing: we still have several years towards recovery but the bottom line is that she is recovering and on the correct path. In time we plan to reduce the number and quantity of medications but it will require constant effort. She has already been weened off of a highly addictive sleep narcotic after just a month. Prayers are greatly appreciated. Make the doctors do their homework. demand blood work and scans. FIND THE ROOT CAUSE
Okay let’s give it a try…
1. Made my kids morning a little better by taking them out to breakfast before school.
2. Enjoyed playing tug o war with my wonderful dog who I love so much
3. Successfully tackled a new recipe to make my family for dinner and it was enjoyed by even my picky kids.
Tbh these feel a bit shallow like “big f’n deal, who cares” but I recognize that as my depressed brain interfering in simple appreciation~ and that’s actually a big recognition that I don’t normally notice because it is such an autopilot function. I legit do have a bunch of very depressing situations in my life that just take over my entire awareness , but I will continue to do this exercise for 14 days and see what kind of results I might notice. Thank you.
Thank you so much!
Well, hmmm. I didnt go crazy.
Totally depressed,am in the verge of thinking bad, when through this video, doesn't seem to guide well😢
You have to do something. You cant just give up. Never quit. Never give up
It gets so depressing when you can't accomplish my simple goals. Sometimes you just want to give up
why the fuc do u haw 2 go on blabering so much bulshit,it only comes acros as if u urself haw no other worthwhile work on the face of earth.just com 2 the point n get lost.after al this blah blah blah u realy want us to lik share suascr ,oh really!mar ch now
The best solution is to pray to God and use his words as a shield to remove anxiety…I'm speaking from my own experience because nothing worked for me earlier and when I started to chant the verse especially 2 Timothy chapter 1,verse 7..I'm sure those who see my message and follow this with mindfully definitely will get peace from all types of fear and anxiety ❤
What if there are no 3 good things? like my life is soo dull in a nutshell of a room just studying and scrolling
Not worked
5-htp and l-tyrosine (at a 1 to 10 ratio), omega 3 (2 parts EPA to 1 part DHA), vitamin D3, K2 (MK7), vitamin C, magnesium, taurine, b-complex (including methylfolate and methylcobalamine), trace minerals complex (including zinc), dessicated liver capsules, NAC, glycine.
I just feel bored, sad, disappointed, numb. Like in autopilot. My life has turned out on a way I really didn't want. I moved to canada a year and a half ago and I still haven't made friends. I feel very lonely… I got myself a dog but he doesn't like me. I really try to do my best every day but it's just the same shit over and over and over and nothing ever happens and nothing ever changes. I'm stuck, I am co-dependent of weed andbI don't have anyone to talk to, maybe because people eventually get tired of me being so depressive all the time. I just can't get better. I really need help but again nothing ever happens…