(upbeat music) – [Narrator] Hey Psych2goers,
welcome back to another video. Thank you so much for
all the love and support that you’ve given us. Our mission is to make mental health and psychology more
accessible to everyone. Today, we’ve invited Emma
McAdam, a licensed marriage and family therapist shares
her insights on depression and some tips on how to cope with it. Her channel is therapy in a nutshell, you can check it out in the
link in the description below. With that said, let’s get started. History of depression
in my family and myself, just like physical health, you have to maintain it by
taking care of your body with exercise eating the right food, and going to the doctor
when you’re injured or ill. With mental health, you also have to take daily action to be healthy. And when things are stressful, I have to take extra care
to manage my mental health.
So for example, when I was in grad school or when I was pregnant or
postpartum, and right now when we as a global community
are fighting a pandemic, we all have to take a little extra care of our mental health. What I’m going to talk about today is more about maintaining mental health than it is about getting out of the
deepest pit of depression. When you’re deep in a depressive episode, it can be really hard to see any light. It feels like you’re
at the bottom of a pit and can’t imagine what it
feels like to be out of it. At that place, often, all
you can do is tiny steps and hopefully get some
help to get out of there.
So don’t allow yourself to
get overwhelmed by my routine. Just choose one little thing to start with and then take the next step when you can. Number one is the morning routine. So the first thing I do every day is get on my knees and pray. I express gratitude for
the day of my life and for the opportunity I have
to do good in the world.
And that connection with God for me helps me feel loved and
purposeful throughout my day. If you’re not religious you could do some meditation
or a breathing exercise here. I try not to look at my phone
first thing in the morning because I wanna start
my day intentionally, the way I want it to be. If I open social media I’m letting others choose what I take in and that could be positive,
negative, stressful, uplifting, or critical. And so I just choose to start
my day with some quiet time. I do a little reading and
then I write out my goals and priorities for the day. And right now with all the
news, that’s frightening. I choose to listen to the news
around lunchtime, once a day so that I don’t get
constantly stressed out and have time to process
it during my waking hours.
And speaking of waking hours let’s talk about sleep for a minute. I have three kids, five and under. So I usually wake up before
them to get some quiet time to set my intention for the day. My natural wake-up time
is around 5:00 a.m. I don’t usually set an
alarm, but to wake up I often go to bed between
9.00 to 10:00 p.m. I’m not fighting my natural biorhythms. I just listen to my body. And this is the schedule that
works best for me.
Many people, might
have different sleep needs or different schedules. Sleep is super important
to managing depression. There’s a massive correlation
between sleep problems and depression. Lack of sleep can cause depression and getting good sleep can
let your brain heal from depression. So I value my sleep. I have old friends who nicknamed me 905 because I often go to bed at that time. And I miss out on some fun for sure, but it’s what keeps me healthy.
So it’s worth it for me. For each person, your
sleep needs are different but getting enough sleep can
make a big difference. One study found that 87%
of people with depression who resolved their insomnia significantly decreased
their depression symptoms. Number two, get dressed and showered. So after waking up refreshed
and taking quiet time to pray, study, and set my intentions for the day, I make sure to get showered and dressed. I found that this can be
hard when you’re depressed, but being clean and dressed
helps me feel more energetic and gets rid of my excuses. I mean, if I have yesterday’s
makeup all over my face and I’m wearing PJs, it
makes it hard for me to want to go out and see friends or
be social or get things done. So just get dressed for the day. Then I take my multivitamins. And if I remember I take
my omega-3 supplements, and nutrition is an important
part of my routine as well.
I try to eat a lot of plants
and not too much sugar or processed foods, but I’m not going to go into
that too much right now. Number three, exercise. The other essential part of my mental health
maintenance is exercise. There’s so much research
that proves that exercise is great for mental health. It helps clear brain fog, and it helps reduce stress
chemicals in your brain. I feel like when I exercise,
it just works through a backlog of pent-up emotions and
I can feel my body relax.
I think it also helps me deal
with anger and frustration. And I just like it. I know a lot of people
exercise in the morning, but for me back when I worked full-time, I used to always go climbing or for a hike or run after work. That’s when I needed it the most. And it was hard for me to
get motivated in the morning but by afternoon, I was
looking forward to it. Now that I’m a full-time mom, I have to be more creative
in how I get my exercise in.
I often just work out
in the yard, gardening, digging in the dirt, and
running around the yard with my wheelbarrow, or I’ll do some yoga on TV
or go for a walk with my kids or pull them behind my bike. Now that we’re stuck in our homes with the coronavirus pandemic, I’m doing more inside workouts. I like the seven-minute
workouts on my phone or The Fitness Marshall on YouTube. Number four is nature time. This takes me back to another aspect of my mental health routine
that is important to me. Outside time. I need nature. I need to see the sky
and soak in some sun.
I’m fortunate to live
in a beautiful place. And I take advantage of
that by getting outside. There is some research showing
that sunshine nature and being outside change our physiology. It slows our heart rate and decreases the stress
chemicals and stuff. But regardless of the research, I can just feel the difference for me. If you can’t get outside,
open your windows, and sit on your porch. Or if you can’t do any of that then you can spend some time looking at beautiful landscape
photography or a nature film. Your brain can bring to mind the feelings of nature just by imagining it. Number five is my evening routine.
My evening routine looks
like getting my kids to bed and then taking some
quiet time for myself. I usually take a hot bath and read a book or an archeology journal. I’m kinda nerdy, but that’s what I like. Even though I have very few hours to work on my passion project, these videos, I don’t usually work in the evenings, because it would just
stress me out a little and I need the downtime to stay healthy. So then before bed, I write in my journal, I often take the time
to write about my wins and accomplishments of the day
so that I can remember them because it’s my natural habit to dwell on my mistakes and shortcomings. So I write about my wins
and then I pray a prayer of gratitude and talk with my
heavenly father about my day. Again, gratitude practice
is an essential habit of mental health, and it’s been shown to be an effective
treatment for depression. So you can pray about it like me, express gratitude as a family,
which we do at dinner time, or write about it, whatever works for you.
And then I go to bed. I try not to spend too much
time looking at screens before bed, but if I do, I
choose some calming documentary or a mudlarking channel
like Nikola Whites. If you don’t know what mudlarking is, it’s just finding
historical bits of treasures on themes in London. Anyway, I find it relaxing. I encourage people not to be on TV because it’s just not
super great for your brain. But if you do choose a
short and calming show. Lastly, other self-care. For me, that includes scheduling
and some time for my hobby. I have tons of hobbies, but
because I’m so busy with kids I don’t have
time to do most of them I make sure to carve
out about two hours a week to do at least one of them. Right now that’s metal detecting which is something fun
and relaxing for me. I put it on the calendar so
that I make sure it happens.
I also take the Sabbath
off, no work, no housework. I don’t check my work email. I let my brain completely
focus on other things. Mostly my family, which
is also exhausting, but it’s a day that is
different from the others. And I make sure to have
social time as well. Having social interactions
is essential for mental health. Our brains are inherently social. We are social creatures. So right now this is going
to be an extra challenge with the Coronavirus. I’m taking the time to
call up old friends. I have some groups I’m
hanging out with on Zoom and when we’re not on lockdown I meet up with friends
to let the kids play or to go out to lunch or whatever. So there you have it.
My daily routine to
maintain mental health. I have a careful morning routine. I make sure to get enough sleep. I get dressed every day. I exercise and get some outside time, I carve out time to relax each
evening, practice gratitude, and acknowledge my successes of the day. And once a week, I make sure to get out and do something just
for me, stress, anxiety, and social isolation can
all contribute to depression but you can prevent depression
during stressful times like the pandemic and social distancing by using daily habits that
promote mental health.
Depression is treatable and there are some simple
things you can do every day to prevent depression and
stay mentally healthy. I hope you can find some things from this list that help you figure out a way to maintain your mental health. Today, this week, and
during the crazy pandemic that we’re going through. And remember, you’re braver than you know and stronger than you think. Thanks for watching and take care. If you enjoyed this video and would like to learn more
about therapy, mental health, and what you can do to improve depression, anxiety, or other mental illnesses, check out Emma’s channel,
Therapy, in a Nutshell, the link will be in the description.
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Five: you look for reasons to leave. Do you always look for reasons to leave in fear of getting too attached to someone? You hold your loved ones to unrealistically high standards and you only focus on their flaws. You don’t give them any room for mistakes. You do this knowing that they’re bound to disappoint you. And when they fail to meet your expectations, you use it as an excuse to give up and leave. Six: you move on too quickly Do you have difficulty forming meaningful relationships that last because of a deep-seated fear of abandonment? When you cycle through relationships one after another and move on too quickly, you’re not allowing yourself the time and space to deal with the emotional fallout. Instead, you dive into something new and exciting to distract yourself. You never want to be alone, because it would force you to confront the personal issues you’ve been repressing for so long. And number 7… you cling to unhealthy relationships Do you find yourself gravitating towards all the wrong people? Have you stayed with someone knowing they’re bad for you? The trauma of being abandoned, especially at a young age, can stay with you for a long time.
And since we’re all hard-wired to recreate our early childhood experiences for comfort and familiarity, your childhood taught you the wrong things about love. It’s not uncommon for you to be drawn to people who treat you poorly. Do you relate to any of the signs mentioned here? I know I did… Is a fear of abandonment harming your relationships and keeping you from being happy? Let us know in the comments below. If you found this video helpful, be sure to like and share this video with those who might benefit from it! Don’t forget to subscribe to Psych2go for more videos! Thanks for watching, and we’ll see you in the next one!
Depression, on the other hand, is a serious and debilitating mental illness that needs to be treated with professional help and therapy.
These things are not all the same, and yet some people just can’t seem to grasp the difference. This can often feel very frustrating, especially when others disregard what you’re feeling as mere sadness and tell you not to think about it.
Number eight people not understanding that mental illness is real.
Many people still seem to think that depression is a choice and a mental illness.
Isn’t real, But just because there are no physical manifestations to see doesn’t mean that the suffering you feel is not real.
It’s, not just in your head.
If you’re able to feel it, then it is very much real When others downplay its potency.
It often leaves you feeling, as if you’re doing something wrong.
As a result, you may even choose to remain silent about it.
Instead, Number nine people think depression is the same for everybody Every individual’s.
Experience of a mental disorder is different from Depression. Doesn’t look the same for everybody.
Some people might stop eating and struggle with insomnia, while others might overeat and oversleep.
Some people have high-functioning depression and may not even seem like they’re struggling at all for others, their depression might force them to lie in bed all day and do nothing.
Nevertheless, all experiences of depression are valid, And number 10 learning to celebrate the little things.
Finally, but perhaps most importantly, when you struggle with depression, even the littlest of victories deserve to be celebrated, Got outta bed today, smiled Managed a short conversation with someone Took the time to brush my hair, or take a bath.
Give yourself a mental pat on the back.
Those are all very, very important achievements for someone with depression.
They might not mean much to other people, But to you struggling with mental illness on an everyday basis.
They make up the good days that remind you why you need to keep fighting and why it’s so important to keep holding on It.’s important to remember not to allow others to dictate how you should feel Just because others are not feeling the same does not make it any less real.
There’s no need to cover up or force yourself to change these feelings. The fact that you’re feeling it is reason enough to validate it If you are struggling with depression or any other mental illness.
Please know that there is always hope and help and that someday things can be better.
Seeking professional help can help you on the road to improvement, Leave a comment down below about your experience with depression.
If you’d, like, Please, feel free to share any thoughts you have as well, If you found this video helpful, be sure to hit the like button and share it with those out there needing to hear this, Don’t forget to subscribe to Psych2Go and Hit the notification bell for more new videos And, as always thanks so much for watching We’ll see you next time.
.
Do you wake up in the morning with a crushing sense of anxiety that stays with you all day? Does this anxiety cast a cloud over your daily activities? Worsening anxiety can often coincide with worsening mental health.
Anxiety affects us all whether or not you happen to suffer from a particular anxiety disorder.
It s important to monitor your anxiety levels because a noticeable change can tell you a lot about your mental health.
Anxiety is a stress response and it can cause a variety of psychological and physical symptoms.
When you feel overly anxious, you might notice that your heart rate speeds up and your breathing rate increases, and you might experience a bout of nausea.
Seven.
You feel mentally and emotionally shattered.
Do you feel like there are so many things happening around you, but you can t focus on any of them? If so, you’re not alone From time to time it s normal to feel this way, especially when you are going through higher amounts of stress.
However, if you are feeling scattered and like things are spinning out of control, this could be a sign that your mental health is under strain According to Psychologist, Rick Hanson from Psychology.
Today, you probably feel scattered, because you are struggling to find your center.
This means that, for your brain to feel more organized, you need to feel at peace within yourself.
Practicing mindfulness such as yoga and meditation are great places to start on the road to inner peace.
Eight, You can t seem to pay attention.
Do you have a harder time focusing and staying on task When you’re reading? Is it hard to comprehend? Do you have to reread the same passage over and over, Though it could relate to potential psychological disorders such as ADHD, depression, or anxiety? It is also likely that a lack of focus can be due to stress or poor self-care.
It can be frustrating to start losing focus so frequently and those feelings are valid and normal Remember to take care of yourself and, as you recover know, that help is available NINE.
You might be struggling with your impulse control.
Are you acting more on impulse? Are you possibly indulging in things you should t, Whether it s retail therapy or binging, all of your shows, or playing video games for hours? When you act more on impulse like this, it can signify worsening mental health. You might pick up some unhealthy habits as a way to cope with life.
Stress fulfills you or distracts you from a major issue going on in your life.
Journaling, mindfulness, and therapy are great ways to start uncovering some of these issues.
Ten, You are struggling to feel, grounded Similar to feeling centered when you are grounded.
You are feeling confident and balanced within yourself.
According to Irene Langeveld, an energy worker and meditation coach grounding starts with the root chakra at the base of the spine known to help.
You feel secure Activities that connect your body with the world around you, such as hiking, meditating, or walking outside, are all great ways to help.
You find your sense of grounding.
Can you relate to any of the points made in this video? Do you think your mental health could be slipping If so know that there is help you can reach out to You. Can talk to a trusted friend, family member, or mental health therapist for support? Please like and share this video if it helped you and you think it can help someone else too.
The studies and references used are listed in the description below Don t forget to hit the subscribe button for more Psych2Go videos. Thank you for watching.
We’ll see you next time, Video by Psych2go.
This slippery slope makes it difficult to
see life under a brighter light. 6. Terrible eating habits. Those with depression will either eat too
much or hardly anything at all. Some of you may find yourself in the kitchen
eating everything in side, trying to eat away the emptiness or sadness you’re feeling while others don’t have an appetite and may even feel disgusted by food.
In other cases, some of you may feel so exhausted
that that thought of preparing a meal is overwhelming. 7. Lack of motivation. Depression steals your interests and desires
right from under you. Your favorite pastimes and hobbies no longer
satisfy you, slowly you find yourself feeling dead and numb inside. If you aren’t careful you’ll end up staying
in bed all day. 8. Evading your problems. Depression by itself is overwhelming, you
can feel devastated and out of control most days, so trying to face situations and problems
head-on is difficult enough.
Instead you ignore or set the problem aside,
and this in turn can bring trouble because it will continue to pile up. 9. Feeling guilty and feeling self-hatred. If you allow depression to take over your
thoughts, then you’ll most likely feel self-hatred. You’ll continue to talk down to yourself and
this often leads to the development of self-esteem issues along with poor self-image, eventually
you’ll believe you aren’t worth it anymore. Some people with this mental disorder can
even feel guilt by thinking all their problems are their fault. And 10: living in fear. People with depression fear that terrible
things will happen to them. In severe cases, some of you will sabotage a good situation, believing that it will turn bad. Other times individuals will reject opportunities
and stop pursuing their dreams.
It’s a twisted way to protect yourself because
this prevents you from living and achieving amazing things. Depression affects us in different ways. The list mentioned in this video contains
some of the common behaviors those with the disorder have. Do you agree with these points? What other behaviors have you noticed? Let us know in the comment section below. <3.
An emotional void 7. you take too many medications Another reason for emotional void is the use of antidepressants, mood stabilizers and other sedatives which are drugs that disorient your central nervous system Emotional blockage and feelings of apathy are common side effects Some people say no if they feel like themselves when they use medication, then they stop using But it is important to talk to your doctor first so he can change your dose or the medication that best fits your needs Do you identify with any of these signs? If you know someone who needs online guidance, we’ve teamed up with Better Help, an online advice platform you can use. They’re constantly trying to improve their service and terms and conditions.
The link is in the description. Thanks for watching.
There are concerning changes in your eating and or sleeping patterns.
You stop making an effort to groom yourself or look good, and you tend to spend most of your time by yourself doing nothing because you’re so easily exhausted by even the simplest of tasks.
The difference between being burnt out and laziness is starkly in the fact that you weren’t always this way And number six.
These changes happened gradually.
Finally, but perhaps most importantly, something you should know about burnout is that it develops in stages. So all of the points mentioned before losing interest and motivation, especially in things we used to love feeling detached from yourself and disconnected from everything around you, socially withdrawing, and neglecting your self-care won. ‘t just happen overnight.
Studies show that there are five major stages of burnout, each with increasing degrees of severity, The honeymoon phase, the onset of stress, chronic stress, burnout, and habitual burnout.
Many people begin to experience symptoms as early as the second phase when there is still a moderate amount of stress, but optimism, interest, motivation, and performance may already start declining by the time you reach the fifth and final stage.
Burnout has already become so embedded in your life that the persistent mental and physical fatigue becomes more intense and harder to treat making you more vulnerable to developing depression and anxiety.
Spotting the signs of burnout early makes it all the easier for you to get help and recover from it That’s, why it’s so important to raise awareness about burnout instead of simply dismissing it as laziness like most people tend to do So.
If you or anyone you know, may be suffering from mental or emotional burnout, please don’t hesitate to reach out to a mental health care professional today and talk to them about it.
If you find this video helpful, be sure to hit the like button, feel free to leave a comment down below with your thoughts, experiences, and suggestions, and share it with those out there battling the haze of burnout.
Don’t forget to subscribe, just go and hit the notification bell from one new video And, as always, thanks for watching upbeat music.
According to dr Ted Wander, inpatient psychiatry, and medical director at Intermountain, LDS Hospital, the symptoms of a generalized anxiety disorder include more generalized emotional symptoms such as irritability, Feelings of worry or dread, trouble, concentrating, and feeling tense or jumpy.
The symptoms of panic attacks, on the other hand, are more severe and come on more abruptly than symptoms of GAD.
They can include sweating shaking chest pain, a rapid heart rate, and even numbness or sensations of choking For a more thorough list of symptoms and information.
About panic and anxiety check out dr Wander’s, article 4 panic attacks are more sudden. Symptoms of anxiety attacks tend to show themselves gradually when exposed to a trigger When anxiety disorder becomes long-term, though, symptoms can become so constant that it can be hard to tell when they begin and end.
Anxiety may also begin to cause more intrusive symptoms that occur more frequently when stressors are not present.
A psychologist would likely consider this to be a symptom of anxiety disorder.
According to the anxiety and depression Association of America, panic attacks are much more distinct.
Symptoms come on suddenly and noticeably rather than building up gradually over time.
The acute nature of panic symptoms, such as chest, pain, and shortness of breath have led many to mistake their symptoms for a heart attack.
Luckily, panic attacks are not life-threatening and will often resolve on their own in a fairly short amount of time.
5 panic attacks can leave you feeling unreal and out of control For many the scariest symptoms of a panic attack, aren’t the physical sensations, but the mental unrest In an article for the National Alliance on Mental Illness.
Writer, Jenny, Mary recounts her own experiences with these symptoms.
She describes the realization as feeling withdrawn from one surrounding as if the world isn’t real Depersonalization, on the other hand, is closer to an out-of-body experience In which a person feels separated from his own self Jenny. Didn’t learn that this disorientation was also part of the panic disorder until she had worked through her symptoms, But once she learned that her experiences were not as unusual as they felt she began to have the peace of mind that allowed her to share her experiences.
In this article and throughout her life, To summarize, the main difference between anxiety and panic disorder is Anxiety.
Last longer, Panic is specific, while anxiety is more general.
Panic and anxiety have different symptoms with anxiety involving symptoms like irritability, while panic attacks can include a shaking chest, pain and increased heart rate, and even numbness, And lastly, panic attacks are more sudden.
Hopefully, you found this video helpful, Be sure to subscribe and comment below to suggest topics You would like to see us cover.
Panic attacks are terrifying.
The best way I can describe My panic attacks is one of those heart attack scenes from every single medical drama.
There is It’s much worse than sweaty palms.
Your entire body starts sweating.
Sometimes things become cold. Whenever I’m at my worst, my breathing becomes so rapid that my throat hurts Noises come out of your throat without your permission and you don’t.
Even recognize them.