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



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

Do you want to learn How to Process Emotions and improve your Mental Health? Sign up for a Therapy in a Nutshell Membership, you’ll get access to all of Emma’s courses, workbooks, and a Live Q and A with 100’s of exclusive videos: https://courses.therapyinanutshell.com/membership

In this video, I’ll teach you how to fight burnout and feel happier. It takes just two minutes a day, and thanks to our sponsor take2minutes.org, it’s easier than ever to get it done.

Take2Minutes.org is a free service that sends you uplifting text messages each day and will also prompt you to do the 3 Good Things activity. You can find them by texting “join” to (717) 674-2779 In the U.S. or (778) 400-0444 In Canada or by visiting take2minutes.org

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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.
And deeper than all of that, the Gospel of Jesus Christ orients my personal worldview and sense of security, peace, hope, and love https://www.churchofjesuschrist.org/comeuntochrist/believe

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
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View 44 Comments

44 Comments

  1. @momoftwoorthree on

    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.

  5. @kp5870 on

    1. I got to go on a helicopter ride with my work today. Second one in years. I saw so many cool sights with having an open book.
    2. I treated myself to a regular manicure today – even found the perfect color. I listened to my “wants” instead of talking myself out of it.
    3. I took care of my injury in the hot tub (plantar fasciitis)

  7. @down-kg8mt on

    I apologized to someone and they forgave me.
    I played my favorite game
    I watched a few long videos on something that piqued my interest and motivated me to want to do my hobbies.
    1:38

  8. @SierraXYankee on

    1. I fished writing a statement for my attorneys to review for someone who has been posting false allegations about me online
    2. I led a meeting with clients for a NBA star’s commercial
    3. I met a new friend who has super interested stories and background

    It’s been hard but i am sure it will all be over soon ❤

  12. @jup52 on

    I found this really worked for me. My list of good things is actually growing. I found it important to list GOOD things not necessarily just the happy things. I found that at the end of the day I often forgot the good things and only remembered the things that went wrong. Writing it down helped me remember. Try it and good luck.

  16. @gabrielalyv on

    JESUS CHRIST IS LORD. PREACH IT!🙌
    Hey, I came to spread the Gospel of JESUS CHRIST. JESUS Loves You. ONLY JESUS can save you, seek JESUS while there is still time because He is coming.❤️ KING OF KINGS. LORD OR LORDS.

  17. @jeraldbaxter3532 on

    Thank you! I have believed, for quite awhile, that we live in a world that, for the lack of the correct word, is designed to make and keep us depressed. The media, the internet, the people around us, all contribute to creating a culture of depressed people. The "news" is more accurately the bad news; go to a coffee shop and you are surrounded by people talking about their problems, and the tables are so close together (and people speak so loud) that you can not help but hear. If you meet a friend for coffee, well, chances are very good that you will hear the full, detailed version of their soap opera, or will wind up spewing forth your own. Descartes said, "I think, therefor I am;" well the modern corrallary is "I bitch, piss and moan, therfor I am!" The suggestions made in this video are invaluable; I have not succeeded, yet, in making the gratitude review a strong daily habit, but on days when I do remind myself of the positives, it does help lighten and improve my mood. And don't wait for bedtime; do it at anytime and as often as needed.

  18. @aditisinha8627 on

    1. I ordered a gift for my brother
    2. I talked with my parents on call
    3. I talked with a old friend

    It's really stupid and doesn't really look much but that's all i could think about rn. I hope everyone will heal and come out stronger asap❤️

  20. @sakihasegawa456 on

    Three things i did today :
    1. I cooked a meal from the recipe i just found on the internet, it turns out pretty good. I'd definitely try it again
    2. I go out with my friends. We chatted about a lot of things. But i realised that i only participate talking in the topics i interested. Is it because i feel tired and stressed or should i work on it and try participate more even in topics i don't interested?
    3. I was craving some instant noodle so I cooked dinner just now. I put some tomatoes on it hehe. It tastes great ❤

  21. @shellh.5193 on

    So, I started the 2 minutes a day activity about 3 weeks ago when I was SEVERELY depressed. I was desperate and I came across this video while crying and feeling like living was just too painful. The first time was hard and I set a timer for 2 minutes. It felt like an eternity before the 2 minutes were up. I truly struggled through it. The next day, I found myself looking for positive things to reflect on for when the time came again to make it easier. Weeks later now, I find that 2 minutes isn't enough time! This has genuinely changed my life. Before, when I did these types of exercises, I genuinely believe that it wasn't long enough to make an impact. I haven't been this positive in a very very long time. Nobody understands depression and how disabling it can be especially when dealing with menopause and chronic back pain. I don't just think of 3 things. I think of as many positives as I possibly can. If i can't do it when my reminder alarm goes off, I do this until I fall asleep. It's a great way to end the day. I will say that it's important that you truly want to change your negative thoughts for it to work, just like any horrible habit we want to break. You got this guys!

  22. @Gail-iv7om on

    Obviously, you have never had serious, life-long depression and CPTSD from two narcissistic parents all of your life. I had two therapists like you and they made things WORSE for me with their INVALIDATION! You DON"T UNDERSTAND this!!!

  24. @umchileanywaysso on

    Grateful for
    1) breathing. Breathing helps me unwind. Even while im doing little tasks like my morning skincare. Slightly deep slow breaths helps soften my mood
    2) grateful for the trees outside. Its always comforting to look at the leaves. Nature calms me down. Life can be chaotic but nature is constant to lean on
    3) grateful for my skin care. My skin looks incredible thanks to retinol, sunscreen, salicylic acid, niacinamide and snail mucin. I really appreciate my skin care routine. I feel loved and taken care of. Thank you.

  33. @Knight_Meliodas on

    In the summer of 2021, I found out I had a son. It was a chance encounter. I can't "prove it" legally, but a parent always knows. I still remember the feeling of my life flashing before my eyes when I looked into his eyes through the window. I ran away because I couldn't process what I was seeing and never saw him again. About 8 months later I had to fly more than half way across the country to watch my father die. The same father whose abuse drove me to the point of dissociating from reality and myself, leading me to develop a separate personality in order to cope with the hell he put me through. The irony is my father died without knowing he had a grandson because I couldn't bring myself to tell him, not that he would have really comprehended in that state with a feeding tube in his neck and dementia to boot. Out of the darkness I had a son. He's the only truly good thing in my life. Being reunited with him in Death is one of the only things that I really look forward to. I survived depression before. 7 suicide attempts. I'll survive it again and again, until this madness ends. Everything I do is for him, even if that means suffering through the insanity of life in the 21st century where, very soon, everything will be run by AI and whoever/whatever has control of that system (the anti-christ). The World gets darkest as The End approaches. I've reincarnated countless times to watch how this story ends. It's the best and worst time to be alive. Evil does exist, which means Good also has to exist. Where there is dark, there is light.

  40. @julia______ on

    I can't thank you enough for all of your videos. Whenever I'm having a hard day or struggling with difficult thoughts, I put on one of your videos and you always have some wise insight that helps me get out of my own head and see things more clearly.

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