Fight Depression and Burnout in 2 Minutes a Day: 3 Good Things Activity

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
----

[momoftwoorthree]

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.

[melciadsouza]

I did three good things I showered, brushed my teeth and did my homework. I pushed myself and watched your motivation video to bring it about. Thanks for your videos!!!

[Lafingflower]

Returned to school after 27 years and earned several A's on my tests it's been really hard but I'm living my dream HALLELUJAH. Thank you for sharing and caring you always inspire me.

[brokendevil]

1. woke up in morning
2. I replanted a plant in pot
3. I make a coffee for my mom
I wish every people can heal their selfs in whole world! Love light peace everyone 😊

[elliotrussellelliot]

I have some horrible depression at the moment, the lowest I've ever been. 3 things I'm grateful for is spending time with some family, having positive chats with my amazing wife and when we talk about how great our future will be.

[rickm]

When I was in the mental ward we would practice this in a group at the end of the day. It's like being grateful.

[julies]

I left the house in the cold rain to run errands. Felt accomplished. I worked a full day. And I made a meal for my 16 year old son.

[kath]

1. I had breakfast with a friend which
is very hard for me because I so
shy
2. Talked to my son on the phone
about his work and his bike
3. Got some cleaning done that I had
been putting off.
Yesterday I was able to pay off my car loan😊
This is a great idea! Thanks so much for your videos.

[gillyclark]

At first I couldn't think of anything, but reading everyone's comments made me realise there were lots of things that went well. I finished a report, had lots of giggles with my daughter and I did some exercise. Thank you everyone for sharing. x

[milotgarcia]

Actually, just even reading the comments with the 3 good things actually makes me feel better atm

[rickjamesia]

This was a particularly good day, now that I stop worrying and think about it. I did these things:

1. Cleaned up some.
2. Made tea.
3. Went outside.

It doesn't sound like much, but it is more than I did the previous day.

[Lisa-zkpc]

Yesterday:
1. I bought myself a big vase of fresh flowers for my desk at work
2. I indulged in some nice Essential Oils before bedtime
3. Exercise 45 minutes

[Jaimelaffoon]

Thank you for admitting you yelled at your kids, sometimes us moms have perfectionism and when we fall short feel like terrible moms and like we are the only mom that makes mistakes.

[supermichaelssecondchannel]

1) Slept pretty well last night
2)Took both my sons too school
3)cleaned the bathroom and did laundry

[FluffyInsanity]

1- My son and I talked and laughed together while doing chores.
2- Our baby rabbit let me pet her for a long time. I've been really patient with her and am slowly gaining her trust.
3- I cheered up a friend by talking with him while gaming.

[Jennifer-bwku]

Psychedelics are just an exceptional mental health breakthrough. It's quite fascinating how effective they are against depression and anxiety. Saved my life.

[anthonyharmon]

1. I woke up today, another day to share life with my family
2. I spent valuable play time with my sons
3. I felt God's prescence as I prayed and dealt with anxiety

[alondralima]

I got to hear my newborn laugh.
Made a delicious breakfast&slept for a full 8 hour.

[jamiesmith]

I showered today, I got a really good nap, I rearranged my pet bugs. I really do love my bugs.

[mending_chord]

1. I started looking into what I need to do to go back to school and requested information on some things I'm interested in.
2. I cleaned the kitchen for my sister in-law and let her borrow my pet carrier so she could take her cat to the vet.
3. Made sure to go for walks and exercise instead of letting the gloomy weather kick my butt (it's not that cold where I am but the overcast skies destroy me) and fed myself good food.