Daily Habits to Prevent Depression During Stressful Times: Coronavirus COVID-19 Depression

Summary

In this video, therapist Emma McAdam shares her personal mental health routine and daily habits that help manage depression. Drawing from her own experiences with depression and stress, she discusses the importance of intentional morning routines, adequate sleep, regular exercise, nutrition, and social connections. Emma emphasizes the need for consistent self-care, even during challenging times like the coronavirus pandemic, and stresses the value of gratitude and relaxation. Her advice offers practical tips to maintain mental health, providing a helpful guide to creating lasting well-being habits.

Takeaways

• 😀 Focus on maintaining mental health, not just treating illness. Small daily actions can help prevent depression and promote overall well-being.
• 😀 Establishing a morning routine is key to setting a positive tone for the day. Avoid starting with social media to maintain control over your mental state.
• 😀 Gratitude practice, through prayer, meditation, or journaling, can provide a sense of purpose and reduce feelings of despair.
• 😀 Sleep plays a crucial role in managing mental health. Getting enough rest can help heal the brain and reduce depressive symptoms.
• 😀 Taking time to shower and dress helps boost energy and productivity, providing a sense of readiness for the day ahead.
• 😀 Nutrition is essential for mental health. Focus on eating well, with plenty of plants and limiting sugar and processed foods.
• 😀 Exercise is a proven method to clear brain fog, reduce stress, and release pent-up emotions. Find enjoyable activities that work for you.
• 😀 Spending time in nature has significant benefits for mental health, improving stress levels and overall well-being.
• 😀 An evening routine focused on relaxation and self-care (such as reading, baths, or journaling) is important for winding down and reducing stress.
• 😀 Social connections are essential for mental health. Regular social interactions, even virtually, help improve mood and reduce feelings of isolation.
• 😀 Take intentional time for hobbies and personal activities, ensuring you have moments of relaxation and fulfillment outside of responsibilities.

Q & A

What inspired Emma McAdam to develop her mental health routine?

Emma developed her mental health routine after experiencing bouts of depression in her teenage years and early 20s. This personal experience, combined with a family history of depression, motivated her to create habits and practices that maintain her mental health.

How does Emma compare maintaining mental health to maintaining physical health?

Emma compares maintaining mental health to maintaining physical health by emphasizing that just as you exercise and eat well to keep your body healthy, you also need daily actions to support your mental health, even when you're not experiencing a depressive episode.

What is Emma's perspective on mental health care during stressful times?

Emma believes that during stressful times, such as grad school, pregnancy, or the current pandemic, it's important to take extra care of your mental health. These periods require more attention to your well-being, even when things seem overwhelming.

Why does Emma avoid looking at her phone first thing in the morning?

Emma avoids looking at her phone first thing in the morning because she wants to start her day with intention and control. Opening social media can expose her to negative or stressful information, so she prefers a quiet start to set the tone for a positive day.

How does Emma approach news consumption to reduce stress?

Emma chooses to listen to the news around lunchtime, rather than first thing in the morning or before bed. This allows her to process new information during waking hours and prevents the news from influencing her mood too early or disrupting her sleep.

What role does sleep play in Emma's mental health routine?

Sleep is critical in Emma's mental health routine because lack of sleep can contribute to depression, while good sleep helps the brain heal. Emma prioritizes sleep by going to bed early to ensure she gets enough rest, which is essential for managing her mental health.

Why does Emma prioritize getting dressed in the morning?

Emma prioritizes getting dressed because being clean and dressed helps her feel more energetic, reduces excuses, and encourages her to engage socially and productively. It helps set a positive tone for the day and makes her feel ready to take on the day.

What is the importance of exercise in Emma's mental health maintenance?

Exercise plays a key role in Emma's mental health maintenance because it helps clear brain fog, reduces stress chemicals, and provides an outlet for pent-up emotions. Emma enjoys exercising in ways that are fun and engaging, which makes it easier to maintain a regular routine.

How does spending time in nature contribute to Emma's mental health?

Spending time in nature is vital for Emma's mental health as it helps reduce stress, lower heart rate, and improve overall well-being. Even when she cannot be outdoors, she makes time to experience nature through her greenhouse or by looking at nature images, which still provides mental benefits.

How does Emma incorporate self-care into her evening routine?

Emma incorporates self-care into her evening routine by dedicating time for relaxation, such as taking a hot bath, reading, or journaling. She also practices gratitude before bed, which helps her focus on her successes and positive experiences, improving her mental health.