Fight Depression And Burnout in 2 Minutes a Day - 3 Good Things Activity

Therapy in a Nutshell

Therapy in a Nutshell -Emma McAdam

Mental Health, Education, Health & Fitness:mental Health, Self-improvement, Health & Fitness

4.8 • 658 Ratings

🗓️ 21 January 2021

⏱️ 6 minutes

🔗️ Recording | iTunes | RSS

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Summary

You can fight depression and burnout in just a few minutes a day. Your brain is so much better at focusing on survival than it is at focusing on being happy, and it's because of this fact that your brain is constantly scanning for threats, trying to pick out or notice anything bad, dangerous, or negative instead of looking for the positive or dwelling on the good things that happen in your life. Your brain’s default setting is to keep you alive by really paying attention to anything threatening or dangerous. This focus on survival was imperative to our ancestors, but in today's world, if left unchecked, it can lead to stress, burnout, and depression. But I have good news. There is a simple way to combat this challenge of focusing on the negative, and to turn up the volume of the positive things in your life. In this video, I'll teach you how to fight burnout and feel happier. Looking for affordable online counseling? My sponsor BetterHelp connects you to a licensed professional for $65/week. Try it now for 10% off https://betterhelp.com/therapyinanuts... Learn more in one of my in-depth mental health courses: https://courses.therapyinanutshell.com/?utm_source=podcast&utm_medium=01212021 Support my mission on Patreon: https://www.patreon.com/therapyinanut... Sign up for my newsletter: https://www.therapynutshell.com Check out my favorite self-help books: https://kit.co/TherapyinaNutshell/bes... Therapy in a Nutshell, and the information provided by Emma McAdam, is solely intended for informational and entertainment purposes and is 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. 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 ---- Music licensed from www.Bensound.com or Artlist.io Images from Freepik.com (premium license), Pixabay, or Wikimedia commons

Transcript

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0:00.0	Hello everyone and welcome to therapy in a nutshell. I'm Emma McAdam, a licensed marriage and family therapist.
0:07.8	And this is the podcast where I condense mental health skills into bite-sized nuggets of health.
0:27.6	Your brain is so much better at focusing on survival than it is on focusing on being happy. And it's because of this fact that your brain is constantly scanning for threats.
0:31.6	It's trying to pick out or notice anything bad, dangerous, or negative,
0:36.6	instead of looking for the positive or dwelling on the good things that happen in your life.
0:42.0	Your brain's default setting is to keep you alive by really paying attention to anything threatening or dangerous.
0:49.5	This focus on survival was imperative to our ancestors, but in today's world, if left unchecked, it can lead to stress,
0:57.2	burnout, and depression. But I have good news. There's a simple way to combat this challenge
1:02.6	of focusing on the negative and to turn up the volume of the positive things in your life. So stick
1:09.6	around because in this video I'll teach you
1:11.4	how to fight burnout and feel happier. It takes just two minutes a day and thanks to our
1:16.3	sponsor take two minutes, it's easier than ever to get it done. Okay, so like I said
1:21.3	before, our brain is hardwired for survival, which means it's hardwired to notice threats
1:26.2	and to notice the negative. The negative grabs our
1:29.9	attention while the positive waits for us to notice. When we just run along in default mode,
1:35.1	this can make us feel depressed and exhausted. So here's the super simple way to rewire your brain.
1:41.1	It's called the Three Good Things exercise. For two weeks before you go to bed,
1:45.9	ask yourself, what are three good things that went well today? And what was my role in making
1:51.1	them happen? And then just be sure to write them down. So, for example, yesterday I had a fairly
1:56.7	difficult day. It's winter here. It's cold and dreary. It's really difficult to get outside with the kids.
2:02.6	And with COVID, we can't take them to play places or to see very many friends. So basically,
2:07.3	it was another entire day cooped up in the house with three super energetic little kids.
	...

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