Micro Habits that Fuel Depression

Micro Habits that Fuel Depression

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A lot of people who end up with Major Depressive Disorder have no idea why they feel the way they do. Some have experienced trauma or a huge stressor, but a surprising amount of them say something like, “Everything in my life is fine. I have no reason to be depressed. But I just don’t feel happy anymore.”
Here’s my theory: depression happens when tiny things, often unnoticed, add up over time and become overwhelming.
Researchers have explored the brain’s “giving up” circuit, which flips from “This is hard, but I’m going to keep trying” to “This is pointless. I’m going to give up.” When life feels too overwhelming, the nervous system reinforces shutdown and hopelessness.
This is actually great news because if we can manage just a few of these tiny things, we can remove some of the weight fueling our depression, allowing your brain and body’s natural resilience to kick back in. So let’s take a look at the micro habits that add up over time to cause depression.

00:00 Intro
00:23 The Depression Switch
00:59 #1 Discounting the Positive
02:13 #2 Self-Punishment
02:54 #3 Blaming Yourself for Having Emotions
03:28 #4 Withdrawing from Life
04:05 #5 Numbing Behaviors
05:15 #6 Rumination
05:37 #7 Self-Neglect
06:57 #8 Waiting for Motivation
07:31 #9 Emotional Reasoning
07:54 #10 All-or-Nothing Thinking
08:26 Subconscious Mindsets that Feed Depression
09:33 These Habits Can Be Unlearned

Check out the transcript below:

Micro-Habits that Fuel Depression

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Therapy in a Nutshell 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.
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 988 or your local emergency services.
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