Daily Habits to Prevent Depression During Stressful Times: Coronavirus COVID-19 Depression

Stress, anxiety, coronavirus, and social isolation can all contribute to depression, but you can prevent depression during stressful times by using daily habits that promote mental health.

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.

Copyright Therapy in a Nutshell, LLC
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[maddyc]

Getting rid of social media was the best thing I did for my mental health

[shenandoah]

When I am in the pit of depression/despair I have to be very gentle with myself. I set myself five small goals for the day, like (1) shower (2) get dressed (3) eat breakfast (4) put a load of dishes in the dishwasher (5) unload the dishwasher. I actually write out my goals for the day, and give myself a sticker for each goal I accomplish. I reward myself with things like a cup of my favourite tea, watching some Netflix, or if I can focus enough, read a book.

[youwillovercome]

"I see mental health much more about this process of creating health instead of just treating illness."

[elisee]

As a doctor I am so glad that I found this video. To know about physical health, is totally different than to know about emotional health. I think this is the biggest struggle we're facing now. Take care people

[AirBizzle]

Recap:
1) Intentional morning routine. Choose the tone for your day.
2) Choose when to watch the news
3) Honor your body’s need for sleep. Most adults need 7-9 hours.
4) Get showered and dressed. Even if you have no place to go, you’ll feel put together
5) Take care of your nutrition needs
6) Exercise. Even 5 minutes can make a difference
7) Get outside. Spend some time in nature
8) Make relaxation a priority. You’ll get more done if you take time to rejuvenate
9) Journal. Remember your wins and accomplishments
10) Gratitude practice
11) Limit screens before bed. Tv isn’t great for your brain because it doesn’t turn off the stress response
12) Schedule in time for self care
13) Take the sabbath off
14) Make time for meaningful social interaction

[justines]

I can’t imagine not facing depression for 13 years. That’s amazing. It’s daily struggle my whole life, wit both anxiety and depression since I was 12.

[marciodossantos]

Her voice is already therapy! She is so calm.

[MatthewChenDirector]

If you can handle it, cold showers are an amazing part of my routine. They are a definite mood booster for me. Also, I use it as a reminder that, "I can do hard things"; literally chanting this affirmation while my 1 minute cold shower.

[yasemin-yasi]

A note re. these times of lockdown/self-isolation: making your bed and getting dressed is also key for mental health while at home...

[drqazlop]

You're a therapist with a great looking backyard garden. You've quickly earned my respect and appreciation. Thanks for this help!

[djf]

Last December a friend and I were discussing how little we get done. As I thought about it, I listed things that we do every day like preparing meals, vacuuming, making beds and then I made a checklist. It had about 20 items on it. This checklist is not for a prompt to do things, but a reminder of what we have been doing. It makes a total difference in mindset. Now, we look at our list at the end of the day/week/month and see what we HAVE accomplished. It makes us see that we are not useless or lazy.

[Sameoldfitup]

Napoleon Bonaparte: "It requires more courage to suffer than to die."

[yasemin-yasi]

Absolutely. Taking care of one's mental health feels like a full time job, anytime. After all, we live in our minds, so it's a good idea to make it a welcoming home.. :)

[suzanne]

Maybe on a another day talk about loss of friends. Being older ( 58 ) dealing with this and small steps to meeting new people?

[sherriolson]

I just found your video and I have been looking for this topic for 5+ years but more so since the Covid pandemic. I’m a nurse and the amount of mental pain I’ve suffered from my job has sent me into a depression level that I’ve never had before. I have chronic depression but your video has given me a new goal. And it covers tasks that only people battling depression can relate to such as just simply taking a shower and getting dressed can be such a monumental thought that I throw the covers back over my head!! One thing that has helped me was getting another dog after my buddy of 14 years passed. My dog helps me get on with life and exercise. With no children at home anymore the companionship is vital. Thank you for your video and your channel is a game changer. Thank you.

[englishrose]

I pray when I get to bed.at night just before I sleep. I'm disabled so I have a.daily.walk. During.the day.i do
art to relaxe. I tune into God.a lot during the day, it helps me relaxe.and stop worrying

[miriamalonso]

You are so calm and uplifting. Can’t imagine you were ever depressed and this gives even more hope

[makaylahollywood]

Thank you. Two of my younger sister's use to tell me not to call them when i cry. So, stopped crying, I felt ashamed. Then, I found out their children had depression and anxiety...funny how that works. I am kind, compassionate and creative. If the worst thing i do is cry...i'm not so bad. I don't cry so much, but iam on a journey of maintaining really great mental health. I am doing so well.

[Sue]

I completely agree having a daily routine is a positive still sometimes get into a sad state because of stress in my current relationship. Feeding my pets, coffee and praying and giving much thanks for all I have.Then a 1 hour walk with my dog.I try to stay off of social media as much as possible.Taking a warm bath each night and getting plenty of sleep is also the best for helping my day better ☀

[felsodk]

I was so excited to hear that the first thing you do is pray. So many therapists fail to connect special attention to gratitude to God and mental health. I’ll be tuning in frequently - your sweet spirit is enlightening. Thank you.