Micro Habits that Fuel Depression

May 26, 2025

Discover how unnoticed micro habits can silently contribute to feelings of depression, even when life seems fine. Explore the brain’s mechanisms of giving up and how tiny issues can lead to overwhelming hopelessness. Learn about the dangers of self-criticism and avoidance, and the importance of acknowledging emotions. Take proactive steps to challenge negative thoughts and build emotional resilience, paving the way for healing and a more fulfilling life.

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INSIGHT

Micro Habits Cumulative Impact

Depression often arises from small, unnoticed factors accumulating over time.
Brain's "giving up" circuit shifts from trying to giving up when overwhelmed.

INSIGHT

Rejecting Positivity Fuels Depression

Depressed individuals often reject positivity to avoid pain and numb feelings.
This subconscious numbing fuels depression by focusing the brain on negativity.

ADVICE

Practice Self-Compassion

Avoid harsh self-criticism as it fuels shame and inaction.
Use self-compassion to promote healing and motivation.

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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.

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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 1-800-273-TALK (8255) or your local emergency services.