Atomic Habits for Mental Health

[@TherapyinaNutshell]

FREE habit tracker: courses.therapyinanutshell.com/pl/2147583979 Online Courses: courses.therapyinanutshell.com/?YTDescription&KZbin Why would I think a vitamin could improve mental health? The short answer- kzbin.info/www/bejne/aZXUiXt-eMhooqM James Clear's Blog: jamesclear.com/marginal-gains

[@louern123]

i have an honest question. do you think depression will become more common as time goes on at eventually most people will suffer with mental health issues ? i mean- you are great at helping and you are very positive, but what do you think of my theory

[@angelachannyc]

Why does Emma keep rolling her eyes 🤔

[@ddd1dorin396]

THANK YOU SO MUCH! greetings from România! 🌹🌹🌹

[@ddd1dorin396]

God bless you and your family! 🙏

[@comradestannis]

Thanks.

[@The_man_himself_67]

Believe me folks, from someone who has strayed down that dark, desperate path, this advice is gold. You need to work at your mental health, even during the good times. Most important of all, it does get better. Hold on to that thought and keep going. And let's all thank this lovely lady for reaching out.

[@cristinafrick9773]

Thank you for all you do!:)

[@comradestannis]

Definitely.

[@Nialuv246]

Love you emma❤

[@LahainaStrong444]

Amen to that!

[@lupechacon-florez7520]

I appreciate this reassurance so very much. Wishing you all the best.

[@Anchor.AafreenAli]

Atomic Habits Light Multivitamin Fermented food Probiotic Movement Vegetable Gratitude Appreciate people Less news Follow positive pages Unfollow triggering accounts Sleep schedule Decrease caffine Use bed only for sleeping Automatica dnd for sleep Mindfulness Limit screen time Book at night 1 minute meditation To do list Journal Walk Steps Deep breathing Tapping eft Nature Plant Nature screensaver Deepen relationship No negative talks No always and never No catastrophizing

[@curtiste3235]

Thank you so much!

[@kmartin2988]

st john's wort can also take the edge off and help you get to a better place fairly quickly

[@evecarter617]

Oh man catastrophizing yaaaahhh lol

[@Selfgro_]

Hello! I've crafted self-help therapy tips from trusted sources (link in the bio). Your feedback means a lot! 😊

[@fun3100]

You are the bestttt :D

[@APOLLINAIREBARTHOLOMIEU]

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.

[@patriaciasmith3499]

A lot of people have testified about this and I really want to give it a shot. I put so much on my plate and it definitely affects my stress and anxiety levels

[@AnjeloValeriano]

The Trips I've been having have really helped me a lot,I finally feel in control of my emotions and my future and things that used to be mundane to me now seem incredible and full of nuance on top of that I'm way less driven by my ego and I have alot more empathy as well

[@elizabethwilliams6651]

Shrooms was the best trip I had. It was an amazing experience.

[@Jennifer-bw7ku]

Tripping is not really bad but find a good mycologist Who will teach you the right things you need to know

[@Jennifer-bw7ku]

@@AnjeloValerianoDr.spores is the best, he's been my supplier for anything psychedelics.

[@beautyamongashes8378]

All this year I made myself give a sincere compliment to a stranger to help reduce my social anxiety. It didn’t “cure” anything but that tiny extra bit of confidence in knowing that I can talk to strangers is helping little by little!

[@doubles1545]

That’s awesome! 👍

[@Mushroom321-]

Yes!!, congratulations 🎊

[@areejs7307]

Love this idea

[@comradestannis]

Helping people is great for mental health. I can attest to that.

[@mjnona]

Wow I would consider doing this since I had social anxiety. buddy I don't now how it is severe or mild for u I don't know if ur approached it professionally with a therapist but.. I wanna mantion to u "Dr Thomas A. Richard" he is a psychotherapist and what about him, him self was diagnosed with a sever social anxiety disorder so he knows what he is doing... I hope u give it a try ❤️❤️ He got an online therapy session u can purchased it. I purchased it and I can tell the level of help is up in the sky hope u always feel well

[@archangelscalling]

My first small action a year ago was making my bed every day. Didn't happen every day at the beginning. After a few months it happend every day, sometimes in the morning, sometimes more like late afternoon/early evening. Nowadays it happens every morning. I never scolded myself when I forgot to do it, just encouraged myself to do it tomorrow again. And what I found is that it doesn't matter at which time of the day you do your tiny daily habit. The thing that matters is to do it, no matter what time it is. You ve forgotten it? So what? World's still turning. Tomorrow I'll remember. Be passionate and supportive with yourself. You got this!

[@bandysxxx]

A while ago, I watched a video of Jordan Peterson recommending exactly the same thing, make your bed every day, and eventually order will return to your life, it’s the small things that add up

[@katejones2172]

I do that too

[@kathyb72]

I recently started doing this. At 50 years old I was never one to make my bed. I just woke up one day and started doing it. I'm hoping it gives me the momentum and motivation to add more small positive changes in my life.

[@Selfgro_]

Hello! I've crafted self-help therapy tips from trusted sources (link in the bio). Your feedback means a lot! 😊

[@Xoxol602]

In Illinois if you are having mental health issues you can go to thorek hospital and tell them you can't be by yourself and you're thinking of self harm and ask them to put you in a nursing home. If they deny you go to another hospital like south shore hospital that used to be known as Norwegian and tell them you can't be by yourself you need a nursing home to live in like Lydia healthcare in Robbins Illinois or Albany care and tell them you don't feel safe by yourself and ask for Seroquel medication at bedtime

[@christinechapman9764]

I've been feeling worse, then I realized that I had neglected eating all of the plant foods I had been eating over Christmas. Also Christmas is a bit of a stress recipe (alcohol + family, neither really agree with me 😅). So yesterday I just relaxed, processed emotions and ate vegies. Today I'm feeling better and more hopeful.

[@ashley9776]

I haven’t thought about my diet recently has been high in sugar and inflammation foods

[@christinechapman9764]

@@ashley9776 also Christmas tends to mean drinking, although it's only a couple of glasses it feels like a lot to me. I may institute a new policy of drinking only with friends, not family or work colleagues. It makes me more anxious.

[@ashley9776]

@@christinechapman9764 I’ve noticed that as well. I just have one glass now not over two glasses. I have heart palpitations and I noticed they are worse after drinking. Happy new year 🎊

[@ashley9776]

@@christinechapman9764 also therapy in nutshell had interesting video about how the body produces a hormone in response to alcohol that does make you more anxious (the video just couple days ago).

[@Will00110]

Same, I think I developed a health related issue, but have neglected healthy eating, exercise, and good quality sleep did all that today and feel loads better!

[@bouncingnick9747]

You're literally the first professional that has told me that depression and anxiety can be resolved. No one has ever told me that. I thought I was stuck this way for the rest of my life...😭

[@lindaabuado3213]

I used to suffer with severe/ crippling anxiety for years. I’m 100% free of both, changing my thought patterns and beliefs completely did it

[@elainepeltier2015]

@@lindaabuado3213 how did you change your thought patterns and beliefs? Could definitely use your advice.

[@Chickaqee]

@@elainepeltier2015 When you find yourself worrying or ruminating, try to catch yourself and replace negative thoughts with more neutral and realistic ones. Focus on what you can control rather than ruminating on what you can't. One way to help rewire your thought patterns is to ask yourself what someone close to you would think about this problem (or better yet, actually talk to them about it). You’ll often find that other people’s opinions on our problems are often much more realistic which can overtime help you rewire your thought patterns. And of course all of this can't change overnight. You've spent the last few decades of your life building these neural pathways, and it's going to take a lot of repeated work over months and years to rewire them. I personally set goals like, if I managed my mental health 1% better today then that's all I can ask for. :)

[@manasac3102]

No lol, there are many people who overcame that, including me. Medication is marketed as if it's healthy in the West. It makes you dependent and your subsconscious tricks you to believe you will be that way without medication. It takes changing harmful/immature/unrealistic thought patterns, will power and some effort

[@edelleaa]

@@Chickaqee i've recently started trying to talk to myself how i would to a friend in the same situation... and the difference is huge. you go from insulting and berating yourself to being compassionate and understanding instead. i have a long ways to go to make it a habit but it does make you see things from a different perspective and realize you are just too tough on yourself for no good reason.

[@gracegiven8875]

My one percent change at my lowest was to change was to lay out my clothes the night before. When I did this it was during a more alert state and I had a huge ahah moment: All my clothes didn’t fit as I had pregnancy weight that I hadn’t lost. Every single morning was ruined by looking for something and feeling discouraged and not even getting dressed half the time. Not being dressed I hesitated going out to empty the garbage because of embarrassment. Not running needful errands etc. I would get overwhelmed and it was a huge snowball that was happening while I was completely unconscious of it. When I began to get my clothes the night before and missed it I became conscious of this struggle that was affecting my daily capabilities. So I bought 4 outfits that fit comfortably. That was enough with the couple outfits I had that did fit to last 6 weekdays till I could afford more. When I say lay clothes out I mean shoes and socks. This is key. If anything happens during the day that requires shoes and you are depressed getting shoes on is a huge hurdle that you don’t want to negotiate during distress. You want to make the decision of shoes and socks the night before. If you are depressed to the point that socks are an issue because of your laundry pile start with just searching for and washing only socks. It’s silly but it’s ok to wash a small load of just sock at first so you can build on that. 😊 it will get better. Buy a new bag of socks if that’s your 1 %

[@danielamishkovska2833]

@grace thank you, did the same with the clothes, and it REALLY turned out to be very very effective, as I struggled to find fitting clothes, REALLY REALLY helped me to organize my day. Thank you for sharing. Hope you are okay. God bless you 🙏

[@dianebash9402]

Thank you for sharing this. I see myself in the same situation. I hate clothes! My sensitivity is hard to deal with, and indecision with ill-fitting clothes makes it hard to get going each morning. I usually throw on comfy stuff I won’t go out in or answer the door in, which exacerbates anxiety about seeing people and leaving home. The habit of setting clothes out the night before was one I did years ago when I had no choice but to leave early in the morning and it helped so much. I guess I associate it with undesired activity, but I should look at it as a tool. I’ll try it again!

[@Selfgro_]

Hey there! I've created self-help therapy guidelines using reliable methods (link in the bio). I'd love to hear your thoughts! 😊

[@ElizabethMcAllister]

0:50 ways to decrease depression (the hard way) 3:16 make small, incremental changes 7:27 simplify habits with a system 7:53 use a habit tracker 8:38 pick one from list of “ways to improve your mental health”

[@missblue4699]

🙂👍

[@Nyx773]

Thank you for posting this. It is invaluable for those of us who want to re-review content. I just don't understand why this channel doesn't realize that they would get more views if they included timestamps. I've added to your list: 0:50 Ways to decrease depression (the hard way): - Daily aerobic exercise(75% effective) eating healthy (35%) - Changing how you think (e.g. thru therapy, 60-80%) - Treating insomnia (87%) - Therapy light - Meditation 3:16 Make small, incremental changes. Slowly develop and maintain habits. A 1% change will make a 37% change in one year. 6:39 3 Principles of Change: 1. Pick the low hanging fruit first (simplest, easiest). 7:27 2. simplify habits by creating a system 7:53 3. use a habit tracker 8:38 Pick one from a list of “ways to improve your mental health”: - Light therapy (lamp, sunlight) - Take a complete multivitamin/mineral - Probiotic/fermented food/supplement - Do something outside - Add vegetables to your diet - Daily gratitude list - Express appreciation to another - Watch less news - Follow uplifting social media accounts - Improve sleep - Practice mindfulness (steady breathing and doing only one thing at a time) - Set limits on screen time - Brain dump actiivty - 1-minute meditation - Walk daily, steps goal - Practice self-regulation - Spend time in nature, add plants to home/office, view nature pictures - Deepen relationships you already have - Set tiny rules for yourself

[@Toni_Snark]

@@Nyx773 Another would be to not waste time re-writing other's comments on a KZbin channel. 😂

[@Nyx773]

@@Toni_Snark 1) I didn't just re-write, I added to it 2) I learn by taking notes, therefore, writing it out helped me to remember 3) Your snarky comment reflects poorly on you. Makes you sound petty and mean. Best of luck having a fulfilling life with that attitude. I recommend deleting your comment so that you aren't advertising to the world that you are the antithesis of this channel.

[@dragonflyparade8143]

Thank you. Over 5 minutes of yak about what these tiny habits are going to do. Just thank you!

[@frannygrace2191]

My husband is a very negative thinker so we set one day a week as "No Negative Sunday" and we would remind each other about it whenever we would start to get negative.

[@Selfgro_]

Hey there! I've created self-help therapy guidelines using reliable methods (link in the bio). I'd love to hear your thoughts! 😊

[@mundomagico7787]

Sleep is the BIGGEST thing that effects me. I go from on my knees desperate tired to bouncing of the walls with energy when I’ve had good regular sleep. Also - I bought a kindle to read at night instead of scrolling. Less stimulating. Happy Healthy New Year Everyone. Emma - thank God you are here! Thank you so much for all your sacrifices and hard work to help others. Xx

[@natalie9185]

Affects

[@amalksuresh286]

I usually find it opposite. More happy with 5-6 hrs sleep, and depressed when 7-8 hrs sleep

[@Selfgro_]

Hello! I've crafted self-help therapy tips from trusted sources (link in the bio). Your feedback means a lot! 😊

[@karolinasundkvist5762]

Great advice! I suffered from severe depression about 15 years ago. I would become very ill, then climb upwards, then fall back again...the depression kept coming back. For me, it has been a combination of support from professionals as well as small changes I made myself that has made the difference. I suspect there are some things that have been crucial: support from family and friends, better sleep, accepting myself, exercise, doing things I love, getting back to working, learning to say no sometimes and yes! sometimes. Overall, knowing myself better and liking myself has been key! IT IS POSSIBLE to recover from depression and enjoy life again. There is definitely hope!

[@Selfgro_]

Hello! I've crafted self-help therapy tips from trusted sources (link in the bio). Your feedback means a lot! 😊

[@Xoxol602]

In Illinois if you are having mental health issues you can go to thorek hospital and tell them you can't be by yourself and you're thinking of self harm and ask them to put you in a nursing home. If they deny you go to another hospital like south shore hospital that used to be known as Norwegian and tell them you can't be by yourself you need a nursing home to live in like Lydia healthcare in Robbins Illinois or Albany care and tell them you don't feel safe by yourself and ask for Seroquel medication at bedtime

[@ellyrenee]

Finally something I can actually apply. Sometimes the advice I read online is so frustrating because it seems like they don’t actually understand depression and anxiety. Even things that seem easy to some people can be so overwhelming to me. This is so helpful and just reminds me that nothing is wrong with me. Thank you❤️

[@Selfgro_]

Hello! I've crafted self-help therapy tips from trusted sources (link in the bio). Your feedback means a lot! 😊

[@iTzJimBoi]

My small mental health energy saving goal this year is to spend more time with friends. Isolation has been the theme of this world for the last 6 years. I'm going to slowly remedy that with more time spent with likeminded people. Hope you had a great holiday! Happy early New Year. Another activity I will try to add is: watching mental health videos on KZbin to start my day or watching during downtime at work. If I surround myself with positive systems, there's no way my intrusive thoughts can take hold.

[@alyssashirey1536]

Good luck to you! Your comment is reminiscent of my goal plan as well. I tend to isolate and I get drained from people quickly. But like you I found I don’t think many people I surround myself with are “like-minded.” My goal is to make more of an effort to do things that are social with friends. Best of luck to you on your endeavor! 😊

[@nehalilisays]

Deleting the instagram app & the news app from my phone has already helped me to have more time & mental energy. I used that to spend more time tidying, cleaning and minimalizing my living spaces (such a good feeling). I also created a checklist for one month, so that I can draw a nice little green checkmark whenever I take supplement xy, drink another liter of water or go to sleep before 2 am, 1 am or even before midnight (that would be 3 checkmarks in a row and a big success for me).

[@ms.rivera7898]

I use an app called “Strides” to track my daily habits. They include simple things like: 1. Morning prayer 2. 10 minutes meditation 3. Morning stretch 4. Affirmations 5. Study something 20 minutes (increased from 10min.) 6. Walk 7,500 steps (increased from 5,000 steps) 7. 10 minutes motivation As the weeks go by, I gradually may add a “new” habit, or, increase one of my habits, for example, from 10 minutes to 20 (like my studying). There are definitely some weeks where I may be feeling extremely weak because I am ill, or it’s that time of the month. And I give myself grace, and simply decrease the minutes (for that week), or skip some habits all together for that day or couple of days.

[@DeezN-jp7hf]

kzbin.infoCgFW47qkJmY?si=XUKGybdMyO5V9nT6

[@Selfgro_]

Hey there! I've created self-help therapy guidelines using reliable methods (link in the bio). I'd love to hear your thoughts! 😊

[@healthtalk2023]

This video offers a refreshing perspective on mental health, emphasizing that conditions like depression and anxiety are not permanent traits but can be managed and improved. The idea of making small, incremental changes rather than relying on willpower for big transformations is so practical. Daily aerobic exercise, a healthier diet, and therapy are all powerful tools. It's inspiring to know that even tiny changes can lead to significant improvements in mental health. Great insights!

[@karlagilliam4298]

Thank you for your videos. I care for my mother with dementia 24\7. I am quickly spiraling down because I see no light at the end of the tunnel. I only sleep when she sleeps, I have to wake when she wakes. EVERYTHING in my life revolves around her and her well being. I'm hanging on and wanted you to know how much I appreciate this video. Someone told me the other day that caregivers die before the ones they care for.....I believe it.

[@user-vh5ss8ty5l]

Hi! Where do you live? I have some experience with caregivers and i would like to help you find a resource!

[@Selfgro_]

Hey there! I've created self-help therapy guidelines using reliable methods (link in the bio). I'd love to hear your thoughts! 😊

[@dani-moves]

Hi there! I am a therapist too and make videos about mental health! I just discovered your channel i LOVE WHAT YOU ARE DOING!! This video is very valuable. I agree with you that thinking about our mental health and doing what helps creates a true transformation in our life 💗

[@rgvandusen]

I also am living with severe Depression. Isolated as well... My 1% change daily is taking cold showers daily... plus dry brushing & Wim Hof breath exercises ... with excellent care from a Naturalpathic Doctor... it's working guys...6mos. In & Depression is lifting . Mood is better. Doc sez I'm improving about 40%faster than usual. Not to mention all of the other benefits. You CAN DO THIS !!! I'm 72 starting this !!! these are POWER TOOLS that enhance the other wellness modalities...

[@rachna0367]

Ur age is 72 ?!!

[@AmnaMubashar]

Amazing🫶🫶 How has your experience been with a Naturopath? Did they only give you supplements and natural medicine? I’m curious about how they help patients with mental health issues

[@Itsfrannysworld]

I’m so proud of you!!! Don’t ever give up

[@Xoxol602]

In Illinois if you are having mental health issues you can go to thorek hospital and tell them you can't be by yourself and you're thinking of self harm and ask them to put you in a nursing home. If they deny you go to another hospital like south shore hospital that used to be known as Norwegian and tell them you can't be by yourself you need a nursing home to live in like Lydia healthcare in Robbins Illinois or Albany care and tell them you don't feel safe by yourself and ask for Seroquel medication at bedtime

[@relsoncervus]

I had just started reading Atomic Habits last week and I wish I would have read it sooner. Realizing many of the things I have been doing have helped greatly, as I'm trying to get over my agoraphobia that I've had for the last three years. I still have quite a ways to go but recognizing good habits that I have already had established has made it easier to set better ones. Thank you so much for your videos they have also been a tremendous help throughout my journey. Much love!

[@Selfgro_]

Hey there! I've created self-help therapy guidelines using reliable methods (link in the bio). I'd love to hear your thoughts! 😊

[@ElvinaJeffers]

This therapist is amazing. I just finished listening to the Atomics Habit chapter on self-control and was so excited I called my sister to suggest she read it to help with her mental health. Get home and the next video in my KZbin stream is this one. So grateful for you Emma. Looking forward to taking your courses in 2023. Thank you and all the best~

[@dianeatpeace337]

Also Highly recommend Emma's 31 part class on Processing your Emotions. Truly life changing!

[@chh6128]

Thanks for this channel. You are the only KZbinr that isn’t annoying and I can listen to for a long time. The others really get on my nerves. You present well with proven information. Love this channel ❤

[@ladybird169]

My thoughts exactly. It is so hard to find someone talking in normal voice and without background music, regardless of topic.

[@ladybird169]

@Jackson Miller I popped to your channel and tried to listen one of your videos. When recording it is important to setup audio volume not too high to avoid distortions. Distorted sound is one example of annoying thing.

[@katejones2172]

I was going to say the EXACT SAME Thing😂😂😂 that was in reply to @chh6

[@katejones2172]

@Jackson.Miller just listen to a few different ones & see which ones don't grate on your nerves which means you will actually enjoy listening & learning otherwise your just giving yourself unnecessary stress good luck 🤞

[@Selfgro_]

Hey there! I've created self-help therapy guidelines using reliable methods (link in the bio). I'd love to hear your thoughts! 😊

[@potatolover5436]

Perfect timing, thank you! For some reason the holidays always make me feel a little low

[@HewittH]

So many great ideas! We went to Disney World the first week of December, and I felt so much better there than at home, I decided I was going to try to cultivate joy and vigor in my daily life. I've been doing a little exercise, eating a little better, inviting friends over once a week, and working on my self-talk. Already feeling better and ready for more change in 2023!

[@TherapyinaNutshell]

That is awesome!

[@DanielPschaida]

0:50 ways to decrease depression (the hard way) 3:16 make small, incremental changes 7:27 simplify habits with a system 7:53 use a habit tracker 8:38 pick one from list of “ways to improve your mental health," and once it is easy/natural/habitual, then add another one you want to integrate into your "atomic habits" of life: 1) Light therapy: sit outside in the sunlight for 10 minutes or use a light-box for 10-min./day 2) Multivitamin supplement 3) Add a fermented food to your diet 4) Movement/Exercise Outside 5) Add a vegetable to your meal, even pre-packaged 6) Daily gratitude practice, perhaps a gratitude journal or with a friend 7) Express appreciation to others 8) Watch less news, or follow mostly positive news, or use that time to do some good in the world 9) Improve/Consistent sleep schedule, use bed only for sleeping, remove evening caffeine 10) Practice mindfulness and mindful breathing 11) Set limits on your screen time; read a book instead in the evening 12) Brain dump/clearing or 1-minute meditation 13) Go for a walk or do a stretch (instead of more screen time), create daily goal of steps 14) Self-regulation technique: deep breathing, yawn, tapping 15) Nature decreases the threat response, whether going for a hike or bringing plants into your home 16) Connection and relationships: Deepen relationships you already have, be intentional in deepening these relationships through calling, visiting, spending time with 17) Self-talk rules for yourself, not allowed to call yourself names, not allowed to use "always" or "never," reduce black/white thinking with growth mindset or courageous/positive affirmation

[@DeezN-jp7hf]

kzbin.infoCgFW47qkJmY?si=XUKGybdMyO5V9nT6

[@plainjaneproud]

Love the idea of gentle goals. I had decided this year to just do New Years "adjustments." Basically picking things I'm already doing and improve them little by little or pick some things that I need to get back on track with. Then as I start to see more progress I can add brand new goals.

[@onlinecourseforme]

I love that one of instead of watching the news, use that time to do something simple that brings good into the world

[@Safe_Place_MentalHeath]

Love this perspective! Viewing mental health on a scale gives us the power to improve. Huge changes can be overwhelming, but small, consistent steps lead to lasting results. Thanks for breaking it down so clearly!

[@Freespirit3211]

Currently in therapy reading this book and watching a few channels on YT … changing my life ❤

[@ladybird3518]

Thank you so much for taking the time to show us many strategies to improve our mental health, I really appreciate these videos❤️

[@KAUTIONMUZIC]

I started making music to get thoughts out of my head. Today it plays a huge role in managing my mental health. I hope everyone finds their eacape and remember you got this 💪💪💪

[@AnnaG121]

I was determined to “change overnight” and hit the gym at 5 am at a Pilates reformer class and then promptly injury shoulder. I list the entire summer to physical pain and then to mental depression and anxiety. That was in April, almost 6 months after I am finally getting back to gentle stretching and yoga moves for strengthening. Take it slow, baby steps… I am learning the hard way but truly know to listen to my body now.

[@stonedsoul666]

Thanks!

[@RB-yt6rx]

I use to be better at managing my mental illness but work stress and new financial troubles are leaving me stranded with no coping mechanisms that work. Ive just kind of given up on myself as a result... Its been about 6 months of this new horrible stress and ive been so miserable.. This new year i want to try and take care of myself again. I want to try again

[@francesrobertson4377]

Sorry to hear of the set back, but if you've managed better before, you can do it again.☺. Best wishes

[@moonxshakti]

I'm sorry. Start where you are. Be kind and encouraging and supportive to yourself. You can do this. Hope you feel better soon.

[@user-yv6xw7ns3o]

You've got this, even if it tends to feel overwhelming for a while. Proud of you for showing up for yourself, acknowledging honestly makes a big difference.

[@Coco-zu9ob]

I'm sure most of us, if we've been following Emma's vids, have already been doing some (or tried all) of these things. The key is consistency. I'm guilty myself of just not sticking with things, but when I do I do notice the difference.

[@MrWoods0_0]

Followed you for the most part of your journey and I just want to thank you for giving me the inspiration and confidence to do my first video and to show my son that you can fix one’s problems. I’m on my own journey and I can’t help but find the community absolutely brilliant! So much support here. Thank you again! And a huge thanks to the lovely community that goes along with this channel. ❤

[@debraraby4376]

What a joy you are. Just watching you and your lovely calm voice and beautiful manner makes me feel a bit better. Thank you

[@StormyIness]

Going on long walks has been amazing for my anxiety. 2022 was a really stressful year for me, so I started going on evening walks every day and after half a year I feel better. Can't say that walking made me a different person but on really stressful days I feel less overwhelmed.

[@dan2000ist]

I love that this video starts by saying the principle and mechanism of mental health, building habits and self improvement. So much of the YT videos now have clickbait titles like “do this to improve your mental health today” or “30 things to make you never depressed “ and in the video they’ll go straight to the list, leaving viewers feel like they just added 30 more to-dos on their list and it’s too overwhelming to even start.

[@commoneuropeanstarling]

Good advice as always. I will check that Atomic habits book out. When I got divorced, I thought how I could use situation to my advantage. So, I decided to pursue quite a difficult diploma. However, after 7 months of the course, I'd had enough. I was exhausted and at the point that I could no longer even open up the folder to look at my notes. Procrastination ruled big time. More than ever. I think in future, little steps work better than trying to produce a masterpiece, so if I were in that situation again, maybe I would pursue bitesize shorter courses. My takehome: Be positive but try not to take on the world at once. One more thing: Instead of trying to pursue the now trendy Dry January and go without alcohol for a month, I try a few days at a time. It works better for me.

[@garry8390]

Eating a carnivore diet and doing multiple mini workouts throughout the day not only made me lose weight and become happier, it gave me the feeling of control over my life I needed to start a business and get back dating again. Big things come from small beginnings.

[@cosmickev7526]

Thank you- it’s been over a month and can’t get a psychiatrist - u have helped immensely- Some people are born with purpose - u are purpose

[@MissUnderstood_Mom]

Thank you, Emma!! These are such great tips. I haven’t watched network news since January 1st and it’s been a game changer for me. Also, I silenced my LinkedIn account and trashed Facebook a few years ago which has helped a ton in regards to anxiety. I only use one social media platform- that’s it. I’ve learned a lot from you. You have such a clear and easy way of talking which is super helpful especially when you give your examples. I’m so appreciative of you and your channel! THANK YOU!

[@aroset]

Your videos are just what I need. You have such a kind, gentle and loving nature about yourself that it really comes across. Thank you.

[@JDsMotivationHealthChannel]

“I believe that the greatest gift you can give your family and the world is a healthy you.” - Joyce Meyer

[@iambipolarandbeyond]

I feel like the universe is really sending me to click on all the videos I needed to hear tonight. Thank you for sharing this knowledge in such an illustrative way. Keeping it in my morning playlist to rewatch as many everyday mornings as I can until the information becomes so engrained. Much appreciation.

[@vikmnatsakanyan]

I'd be grateful if you could make a video specifically for those with conditions like fibromyalgia or chronic fatigue. All you say makes a lot of sense but things are so much harder and complex with those conditions. Thank you 💜

[@Selfgro_]

Hey there! I've created self-help therapy guidelines using reliable methods (link in the bio). I'd love to hear your thoughts! 😊

[@Hannah.-_-.]

This video was perfectly timed! I asked for the Atomic habits book for a Christmas present and received it. What a great book! I plan to implement tiny changes throughout 2023 and I can't wait to see the amazing cumulative, positive effect. Thank you and Happy New Year! 🙏🎉🥳

[@vikramingleshwar5732]

Thanks for this awesome knowledge video. 6:30 30 ideas that you could use for your first one percent change ( I could only count 23 ) 1. light therapy - Really effective. A lot of research shows it's as effective as antidepressant 2. supplementing with a multivitamin or a multi-mineral. 3. fermented food to your diet or consider a probiotic supplement. 4. Any kind of movement outside 5. Add one vegetable to your meal. So for example, buy pre-packaged vegetables 6. Daily Gratitude practice 7. Express Appreciation 8. Watch less news 9. Social media account to follow uplifting accounts 10. Improving your sleep 11. Practice mindfulness 12. Set limits on your screen time 13. Keep a book next to your bed instead of phone 14. Brain dump activity 15. One minute meditation 16. During break do stretching , walking 17. Set daily goal for steps 18. Practice a self regulation technique 19. Going out in nature, spend more time in nature 20. Deepen Connection and relationships you already have 21. Set tiny rules for yourself 22. I'm not allowed to call myself names - I'm not allowed to use words like "always" or "never." So you replace black-and-white thinking with grey thinking 23. 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, 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."

[@LenaLovesgoodStories]

Great! My first choice for this month: stay hydrated 😊 I used to have the habit of putting 2 liters of sparkling water on my desk every morning and drink them during the day, but since I'm on parental leave, I always forget to drink. Listening to this video, I just realised what a difference that makes to my well-being. I will restart this habit and put the bottles on the kitchen table instead. 😊

[@Selfgro_]

Hey there! I've created self-help therapy guidelines using reliable methods (link in the bio). I'd love to hear your thoughts! 😊

[@wellbodisalone]

Mental health is such an important topic to discuss at any stage of life. It's ok to ask for help when times are difficult.

[@claremiller9979]

Such a great idea. Pick a thing that feels to small to make a difference, I think that's the key. Small things over time add up, like drips in a cave forming a stalactite. I chose journalling daily, as it's something I've wanted and tried to do many times but always fallen off. I have a stronger purpose this time so I will call in that to help me when I inevitably don't feel like it. Thanks for all you do here for us, and happy new year

[@jlvandat69]

VERY good stuff. Thank you! I've been prone to depression for decades but have developed a personal formula that really helps prevent the deeper lows. When sunlight is scarce, I take Vitamin D supplements and use light therapy. I also take above-average doses of Omega-3's daily. Exercise and meditation when done consistently works 100% of the time. Have an awesome 2023 everyone!

[@arpitsri9631]

Hi 💕💗

[@Bunnybones87]

Been doing stuff like this for a while now, WORKS! , hope you’re having a good day Emma

[@etc032000]

I just wanted to say how much I appreciate you I watch your videos and they've helped me immensely right now my family sort of tight with money and being able to access this is huge thank you for what you do it means more than you will ever know and reaches so many people❤

[@rubyus7332]

Thank you for those small habits. I’ve been doing many of them but haven’t been thinking much about how they connect to each other. I like how you put them into system so we can really appreciate ourselves for doing something small but powerful in a long run. I believe many will benefit from it not only who has anxiety or depression 😊❤️

[@victoriadescalso6580]

HAPPY HOLIDAYS & NEW YEAR BLESSINGS EMMA TO YOU & YOUR FAMILY with GRATITUDE ❤

[@vitornb4197]

Be careful with "positive thinking". Positive self affirming can be effective for people who already have a good self esteem, but countereffective for those who haven't (Wood, Perunovic, & Lee, 2009). In my experience, positive affirmations can create false expectancies, a feeling of momentaneal happiness that vanish as fast as it appeared.

[@deannadove3505]

I'll change my bedspread every week to one that I enjoy seeing rather than the ones I have that are functional but I don't care to look at because of the neutral colors. The other, change I'm making today is to watch one "Therapy in a nutshell" video every day. I love this channel as it actually does help me to help myself. Great practices for real people in real life. Thank you so much for this channel and your genuine effort to spread the happy 😃

[@Selfgro_]

Hey there! I've created self-help therapy guidelines using reliable methods (link in the bio). I'd love to hear your thoughts! 😊

[@ReinaKamper]

Thank you very much, you are an angel for our mental health. Virtual hug from Argentina.

[@duncimanci]

Thank you, Emma I love your videos. They're always packed with value, and I llike the pace, the tone, the fact that if there is any music it's not overpowering. Just listining to you has a calmin effect.

[@Dismythed]

I appreciate the counsel. I just have two critiques: 1) the more little non-necessary things you try to add to your daily routine (like maintaining habit trackers) can wear on your total willpower reserves (If the habit is small enough of a change, they won't need to track it anyway, why complicate progress? Just start the habit and let it ride). 2) Recommendations to let one's mind wander during dangerous activities (like driving) are a danger to personal and public safety.

[@mohansequeira3236]

wonderful...wonderful...tips Emma..God Bless you...I am going to be 57 in a couple of days and living alone due to some marital dischord..i was not getting sleep last month..then joined library and brought books...now I shut off all screen activities one hour before bed...and read books sitting on my bed and just sleep....but still a long way to go..there is considerable improvement..but i am confident that I will hit the target...

[@Waywardwindfall]

As always, this video helped me reset. I’ve been feeling spun out recently and just needed to remember getting on track doesn’t have to be starting at the halfway mark.

[@sleepyspacegremlin]

This is exactly how I have pulled myself out of a deep depression. One thing about True Hope: if you experience delusions it won't help you! I tried to go off my meds and do True Hope but I began having delusions and had to go back on my meds. I do think it can help with depression and anxiety, though.

[@ShinyFeathers54321]

I’m so grateful to have stumbled onto your channel! Really appreciate you sharing your beautiful gifts ✨

[@Annamalaibatsha]

This is great video. Thanks for helpful tips. I wanted to show my appreciation by posting this comment. I generally never comment on videos but today I decided to do this tiny thing like you said to feel positive. I have been watching your videos quite a bit since December I was diagnosed with anxiety and taking medication too. I suffered stroke during thanksgiving and I was told depression usually follows stroke. I recovered completely from stroke luckily and this anxiety and depressed feeling is haunting me since. Thanks 🙏 a bunch for all your videos. You saved my life here.

[@biancamacias7476]

Thank you for this video. My depression is so overwhelming some days I just don't want to do anything and any task seems daunting. This is a good easy approach

[@SevenUnwokenDreams]

I spent all year making small changes and developing habits like exercise, yoga, meditation, healthy eating, etc. It's pretty effective, but sometimes I am so exhausted. I feel like I have no room in my life for a relationship because all my time and energy goes toward taking care of myself.

[@michellejarvis7878]

And that's okay...this is your season.🙂

[@marjamerryflower]

Haven't watch it yet but approved in anticipation. Thanks, Emma. After watching i noticed that i am already doing some of the things you mention. Like not calling myself names. And when i do. I correct myself saying something nice about myself. And something else is planning fun activities with the family. Not only planning but actually doing them. Take pictures so as to remind myself of the fun we had. That makes good things bigger too. And i don't watch the news on Sundays.

[@runningmama4793]

Hi Emma! I rarely comment (have I ever?) and haven't watched in awhile either, but just had to pop in on this last day of 2022 to say (first of all) that I LOVE your hair! You're looking wonderful, and this was a SUPER helpful video! ALSO, you have been a *tremendous* blessing to me over this past year plus. I am so grateful for what you're doing on this channel! I love you! Thanks so much for being here! 😊😊😊

[@mundomagico7787]

Yes ! Those gorgeous curls! Beautiful!

[@jld4870]

I second the beautiful hair and beautiful energy it takes to care so much about others!

[@BriaBarrows]

I’ve worked out for two days and my mind feels so clear. It works! It’s all together. Working on my diet next

[@vanessapetrea2490]

Thank you so much! My anxiety levels have been very shaky and I know I got good info from this compassionate video. I appreciate you doing it for us🙏🏽💗🙏🏽

[@DeezN-jp7hf]

kzbin.infoCgFW47qkJmY?si=XUKGybdMyO5V9nT6

[@ladybird169]

I really appreciate the tone of voice you deliver your message. I don't even mind the guitar, I can't follow what you are saying in that first segment but the sound of guitar and your voice is soothing.

[@corylcreates]

I understand the concept, but my biggest struggle is identifying what "one percent" even looks like. I look at my day, and I have a lot of these small habits already (making my bed, opening curtains when I wake up, not reading the news, limiting screen time before bed, timers for apps on my phone to limit screen time). And it feels like any more habits will be too much, and I struggle to stick with them.

[@vanessatrinh9793]

Maybe in your case you don't need more little habits, you need to focus on 1 habit that will make monumental change. For me it's practicing self regulation: pause and breathe.

[@descendantofsomeone]

I love that idea of doing a habit that builds energy to eventually do next level things. Thank you so much for sharing this!

[@esther.f.g]

Thank so much. I've been going to a psychologist and a psychiatrist for 2 years and none of them talk about this, they only give me pills and tell me to phone a friend. Yeah If I could meet I friend I would not go to their consultancy. I just can't believe that a KZbin video is more helpful

[@Erin78G]

You are so good at communicating. I really appreciate your videos.

[@arnalvrn]

This makes sense! Little baby steps, but those can take us to the mountain! So glad I found this video! ❤

[@ashikasharma250]

Thanks

[@StrongerMindzNation]

I absolutely agree that we can change our mental health. Finding what works for you may be the most challenging part, Never give up on yourself and reach out to someone if you need to. It can be done and it does get better.

[@elkejansevanrensburg4692]

0:12 Not permanent! It's on a scale 0:38 Chip away at them... Little by little. We have power. 0:50 We can do things to decrease it 1:30 All these changes is hard and can feel overwhelming when you are drowning in anxiety or depression 1:42 When we do get motivated, the try to make huge changes... 1:52 Willpower will not last and will not work as a long term strategy 2:20 Will get exhausted and quit 2:35 There is tons of tips, but can also overwhelm 2:39 Try tiny but powerful strategies 3:02 Do tiny changes a few minutes a day and let that become a habit before adding new strategies 3:06 Small changes are better than big changes 3:06 A 1 % change everyday makes you 37 X's better in one year 5:59 Small changes will snowball and have a huge effect 6:34 30 ideas for small changes. 6:45 3 principles 6:44 Start will the easier stuff. Pick low hanging fruit 7:30 Create a system to help 7:55 Use a habit tracker for 30 days 8:38 lots of ideas! 13:12 Sets tiny rules.... 13:56 Do not try to implement all at once.

[@nata3467]

I have to just thank you for taking the time to be posting all these incredible ideas I am learning so much from you and already have made changes that have allowed me to feel overall healthier mentally and physically

[@rooyajabarkhil5260]

I'm SO happy I stumbled across this video. Thank you! I'll keep coming back to your list of things I can implement for better mental health. Starting with light therapy and taking my vitamins every day...

[@kcjd8659]

Watching less news has helped me SO MUCH!!

[@Angie_cheeks]

I’m in a good place now. And have learned that mental health is an active thing I have to care for everyday. Especially in the winter months. This advice is all true and I still do many of these ideas daily. My past mistake is thinking i had to get my life in order before even thinking about this list which is wrong. Start with the list. The best thing I do is taking walks on sunny days and I started weight training. My life is greatly improved now.

[@kaizen_5091]

This video actually got me excited about adding a small daily change or atomic habit. After watching this I feel it's more doable. Thank you, Emma McAdam.

[@TotalLifeTeletherapy]

Building small, positive habits can transform mental health over time. Consistency is key! 💪✨

[@serenasaystoday]

My atomic habit to change my diet has been to just add some veggies to my lunch that are easy, like cucumber slices and grape tomatoes. I don't have the capacity right now to make an entire overhaul, bit by adding some extra vitamins and fiber to my diet I feel like it's more possible to eat healthy!

[@inconnu4961]

That sounds like a good plan! Maybe check in once in awhile to let us know how it goes.

[@rohitbarman7642]

One of the best channel in the whole you tube.

[@Geneparmesan]

It took me a long time to get my mental health in line. These are the things that worked for me: Work with a therapist that specializes in Anxiety and OCD, Find an activity that I enjoy that gets me active (pickleball), join clubs to develop friendships, walk everyday for at least 15k steps, lifting three days a week, use a SAD lamp for 30 minutes, eat three meals a day. I know it sounds like a lot and it was a journey but it has been so worth it. Edit to add: I quit peloton (I don’t know why but it was giving me severe anxiety)

[@SorchaRattigan]

I sometimes find that if I do too much hiit then I think my cortisol stress response is triggered. I wonder if that’s what happened with you and peloton.

[@kriziacalipes5606]

Thank you so much for this very informative yet thoughtful video!💓 I was so engaged while watching, that I literally noticed myself kept nodding with every helpful tip that you shared. There are a lot of YT videos talking about mental health, but I feel that this video really discussed it clearly. I love how you explained what DEPRESSION is, that it may not always mean being clinically diagnosed. It is such an eye-opener to all of us. As someone who is often unmotivated, losing focus, and feeling lost, I see your video as a sign to not rush into things, instead have small steps to take in order to develop better habits. The key is to set your mind on what it is that you want to achieve, and let nothing stop you from reaching them. No matter how big or small that may be. In today's time of social media and other technological advancements, it seems so easy to connect or talk to people (or even just AI!). We may take advantage of that, but we must still make sure that having real personal communication is essential in letting our loved ones know that we truly care for them. Especially when we feel that they are going through difficult times. Thanks again for this video. It is worth sharing! 🙂

[@emilycarver595]

❤❤❤thank you so much for your posts. I am struggling with severe depression. I'm too foggy to say much, but you make a difference❤️❤️❤️

[@forestduffe5576]

Holidays during this time are depressing, though great advice for mental health.

[@sargam2556]

Emma ...your advice is workable and practical. Keep doing the good work...

[@arjunmrao4039]

Very Very Nice Tips, Sensible Tips.... Very Doable.... Thank You....

[@TheLover4626]

I have attempted to meditate many times in my life and prior to this CD the only success I've experienced is with live guided meditation. kzbin.infoUgkxzpa8CIfZcihW4Z0F_ja0QF3W9KIatrsq This is the first CD I've used that cuts through my unmedicated ADHD and enables me to truly relax and experience a quiet and energizing interval. The instructors voice is very soothing and pleasant to listen to. I am easily able to sit successfully through the entire CD, and for quite some time after. I cannot adequately express how tremendously helpful this CD has been on my spiritual journey!! Two thumbs up and 10 stars!

[@mac8862]

I love this channel and this lady she helped me through some dark days