Crush Depression and Anxiety with Marginal Gains Strategy
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- Опубликовано: 9 июл 2023
- I know everybody wants something that works quickly and changes things dramatically. Maybe you’ve tried some of those ideas, and if you have what you’ve probably found is that they work really well for some fairly brief period of time before fizzling out completely. If you're sick of getting your hopes up for strategies or treatments that don’t work in the long run, this episode is for you.
The strategy I’m going to teach you today isn’t fast, it isn’t magic, and it isn’t terribly exciting. But if you execute this strategy correctly, it can turn you into a relentless depression-crushing machine. It can give you a tank to ride into the greatest battle of your life, slowly but consistently crushing your mental health symptoms under your tireless treads.
It’s called “marginal gains” and it’s a proven process in sports and business. It’s based on the work of cycling coach Dave Brailsford and the Kaizen Six-Sigma philosophy of management. I can tell you from personal experience that it also works in mental health. I hope you enjoy!
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We need more social support for these processes. Like a community center for emotional health that’s available 24/7 to go to when someone is struggling in the moment or just daily/weekly help and support not just from professionals but also peers. It’s so hard to do this alone and would be so much better to have a supportive local community. I don’t mean in or out patient care, but a way to get connected to other people working on the same types of changes - in person. A dedicated space for peer support groups, meeting rooms for therapy appointments, fitness/yoga, meditation, garden/nature, nutrition classes, cafe for social connection - truly a place for community to come together to learn about emotional health and support each other.
That literally sounds like PARADISE!!! I wonder what it would take to fund something like that. It’s just brilliant. I’ve been thinking of beginning my own type of helping group maybe on zoom even. I don’t have a single friend in person where I live & I’ve been here 24 years! It’s hard for me to make friends & I have done it twice here, one moved to Europe many years ago & the 2nd one died during Covid lockdown in 2020. It’s so damn hard to make friends at 57 years old especially for me, especially when you don’t have regular work or school to meet coworkers or classmates & especially when you’re already a pretty severe introvert with terrible depression & PTSD! But I can’t continue doing this alone. I just need help outside of therapy.
That sounds terrific! Maybe you could get together with local retired business people who have the expertise and time to put together such a program. Groups like the Rotary Club used to support things like that. United Way...I hope you are able to get something going where you live!
Ugh...who can be bothered going somewhere...let alone TALKING with others
@@lisaalexander1824 It is possible that your attitude comes from a deep depression. With help, you may find joy in engaging with the world. Best wishes!
@@divinereferenceoh God,.. how I feel ya.....
Valuable advices ! Problem with sleep is that you can’t fix it before fixing other areas that won’t bring anxiety or stress related to sleep. Doing a little better everyday is, to me, the best option. The 15 minutes blocks is a very good advice that I’m applying right away. Thank you
Had sleep issues all my life, but they've swtiched since hot flashes. I wake up around the same time every morning, but when I fall asleep and staying asleep are the problems. Usually wake up 4 times, but sometimes more and will stay awake for hours. Nothing I've tried will make me stay asleep either. It can make me groggy in the morning, which I always am, but nothing can keep me asleep.
I don't want to fight any battles against people anymore. I'd rather walk away to keep my peace.
I understand where your coming from. Personally I have lost so much weight and am so weak, that as a 52yr old male, who can now hardly walk, with reoccuring heart problems, my ability to fight even the smallest battle against another person is now completely gone. I would walk away if I can, but tbh it now makes me just want to ball-my-eyes out, and unfortunetly I have regressed into being a vulnerable child. So wish I could figure all this stuff out and join the dots and recover, but feel I am just way too weak now to tackle even the smallest drama.
I love your analogies. This cycling story really hit home. I have a tendency to go big or stay home. That along with my perfectionist tendencies keeps me immobile , defeated, and overwhelmed. I am now trying to make improvements, no matter how small, to move me towards my goals. Thank you so much!
This really works! I changed jobs a few years ago and immediately started feeling a lot of stress. Thougnt it was just new job anxiety but three years in i realized i am feeling depressed. Sat down and did a before and after job change comparison to figure out why new job was so stressful. Not just job duties but anything that was different. I discovered it was small things -well they seem small- that were different.
Lunch a convience snack at desk while still working instead of a real break with hralthy food
Driving in heavy traffic versus taking the train- i cant read or nap or daydream while driving
No evening walk
And most of all i stopped journaling- sometnig i typically did during lunch.
All together these activites added up to a few hours of time that were for me- and not having those little bits really impacted my mood.
Been making it a priorty to reincorporate what i can and try to find other ways to be kind to myself.
Just had a major heart operation with stents placed everywhere where a stent could be place. I told the doctors on the operating table that my heart problems are nothing compared to my untreated mental health which have been severe for many years. Watching these videos is part of my 'training strategy' to try and help myself as mental health services are practically non-existant in my location. Saving up to see a professional psychologist. So tired of spending my life wasting away by being largely bedridden.
Dr.Scott Eilers... Your channel is pretty much the only thing on RUclips worth watching and taken Seriously!!
Thank you..
It works. Thank you Dr. Scott for being so vulnerable. So honest. Because it worked for you. Only someone that has been there knows. And knows how to get out. And stay out. And live a beautiful life. Set the example for oneself and others.
Agree. A humble, educated human with flaws. 💓
Thanks for what you are doing. I’ve struggled with my mental health for three years. Not been to the docs as I don’t think they can help. I don’t want pills. I’m lonely at 71, no friends, no purpose, can’t sleep for more than 3 hours and suicidal. I did try and win my battle for three months. Using a new VR (Oculus2) head set I joined meditation groups, played games with other people (avatars) and joined a self help development circle with a group of lovely people. All in VR. But I always felt different, didn’t fit it, useless at games and letting whatever team I was in down. Two weeks ago I gave up. Deleted all the people I had met, deleted the VR apps I was using and I’m back to square one. I just want to sleep - forever.
Please don't give up. Keep trying. I pray God's peace surrounds you and He guides you to more help. Do NOT STOP TRYING. ❤❤
Virtual reality communication is not the same as real, face-to-face communication with people. I am in my 60s, and I am convinced that media, gaming, phones, pretend relationships through the computer on the phone, may be at the bottom of all of the problems that we are seeing now. Electronic stimulation does nothing but mess you up. Even I at my old age am experiencing problems with this- when I’m very tired at night, I tend to default to scrolling on my phone. I am going to go back to watching TV instead-healthy, calm shows. Then maybe crafting, or seeing friends .Things like I used to back in the day, when I was happy 🙁
@@visualapologetics4891and you will be better in the long run. How are you feeling these days?
This may be my favorite video of yours I have watched so far. I am 55 and have dealt with depression and anxiety since childhood. I have gained much insight into my ups and downs and my own way to look at what has gone off the rails when I am in a down point. I am going to up my skills and try this!
Thanks for this. It does sound like it's doable. I've been on a slow downward spiral for about a year and a half, since a divorce. Lots of past trauma has come to the surface.
I'm hoping something like this can help me. I already keep a journal, but doing it this way seems like it would be easier to see where I can make improvements. Here's hoping.
It's so nice of You to share actual strategies you are sharing with Your clients in real time. Invaluable content
Holy mackerel! We all have traits of our parents, good and bad. And we all have traits of our favorite thrapists. Whoever gave you skills to use your tone of voice, your cadence and pacing, the strategy for giving motivational speeches to educate others about mental health knowledge, they did an amazing job.
Your father must have been amazing, because your father, who knew you were depressed, took you snorkeling. That was a dad who was trying hard. He never gave up. He kept trying.
His efforts were utterly life altering. Because you are life altering. For me, you are. Thank you so much.
I'm sure your father did other things. I can't speak about other people in your life, because I haven't heard any stories.
I’m going to give this a try; your other takes on things have been so spot on in at least my situation that I trust what you are saying. Additionally I do see the potential in this and being a person that has literally said “I would do anything to get out of this way I feel/think”; I’m taking this challenge on…I’ll let you know how it goes for me…
Thank you Scott for all the great tips and encouragement. Your personal stories touch my heart and carries so much familiar aspects of my own stressors. I have followed 4 of yr videos so far and they are all excellent. I write down the suggestions while I am listening and plan to start the 15 minute records this week. Just ordered yr book and look forward to reading it . Your easy way of presenting comes across clearly in language that is easy to grasp and I like yr conversation style, like you really speaking to someone like me.
I am so grateful that I found your channel. As someone who has struggled with depression for the majority of my life, your videos have provided so much help and hope to me. You make things understandable and make me feel like I can actually do what you suggest. I have heard of micro habits and changes...but not in your words. I am actually excited to implement these changes and am optimistic for the outcome. Thank you!
Fyi: the British cycling team also got a massive amount of funding money that they didnt have before. They couldn't afford some basic things beforehand
That sounds absolutely reasonable and doable. Thanks so much for your priceless advice. 😘
Thank you for this, I really enjoyed the video. I recently discovered you and am hooked. There are so many mental health videos out there that is hard to find someone you connect with or that seems to have a meaningful way of connecting to their audience. I now feel like I have found this in you. Your videos are extremely well presented and compiled with a good balance of theory and practical examples are not full of waffle or psycho babble. The length of them is good too, so they are easily digestible. When I listen to you your videos, your messages, advice and confident delivery just sounds like the ringing of clear cut crystal. Strange analogy maybe but that’s what I sense. I have struggled with mental health issues all my life and recently took 2 weeks off work to just focus on my MH, unfortunately I have been sick for 3 quarters of it and unable to properly engage with some of the things I’d planned. However during this period you entered my life and I have been watching one of you videos each day. I have also started implementing some of your practical examples to help motivate me and despite not having the time I’d planned to put this into place? I am starting to feel and see the shoots of progress and achievement. Of course it is early days but at this point in time I feel genuinely hopeful and happily tearful that this might actually work and dramatic as it may be to say, and as unbelievable as it might be to believe but I think I may have just stumbled on a MIRACLE!!! All I can say is you were born to do this, I wish you every success and thank you from the bottom of my heart ♥️. Oh and I knew you’d get two 5’s even before you’d finished your story, I just felt it😂. Just to finish, it would be helpful to hear you speak about perfectionism, OCD tendencies leading to perfectionism and how to positively reframe your thoughts around this. Also, something on complacency, perseverance, fighting the neural urges to slip back into old habits. Dr Eilers you rock!!! ❤
I’m so glad this content is helpful you! I have an entire notebook full of plans for videos. I’m hoping to go to twice a week soon but real life keeps intruding 😂
I couldn’t say it better
35 years in after Gulf War Exposure, fighting that long causes eventual battle fatigue when you are already exhausted. Yes I need the help I'm not getting, I've been fighting alone.
I think I read about the bike team in a habit book. Loved it. I've been doing this over time. It works 💪 😊
I was able to lose 150 pounds with a similar strategy. A BIG part of that effort is continuing the work on the 500 pound gorilla in my head. When I started down the path, my state of panic was peaked with no way forward.
I have been able to achieve the correct weight, fix the diabetes, break my food addiction issues, and now feel more able to continue on the brain. If I can do it - anyone can. Start with small steps and soon you will find a trail of old shoes, a worn out treadmill and a lot of shitty baggage in your wake.
Second time I have watched this! First time I was in such a bad place, did not try it. Now is the time. I am so glad I rewatch your videos. Thank you. 😊
You're a prayer answered. Your work is so very helpful. It's helping me accept and undertand my condition in a way I never could before. Thank you. God bless.
It’s really encouraging to know that we know what to do now. That’s so incredible and exciting. Can you do a video that talks more about that?
Relatable, encouraging, hopeful.... Thank you!
I am going to do this 24hr thing and see where it takes me. Thank you again. 😊
thank you so much.....................the concept of small goals will help alot with my problem of always feeling so overwhelmed i have enthusiastically started large goals, and failed over and over and over
This is brilliant. MGS is my new favorite acronym! lol I will certainly employ this technique. I think it will work nicely with the things I know about performance management.
Dr. Scott Eilers, PsyD, LP
Thank you so much for sharing this valuable information for free. You are helping me a lot.
I tend to overwhelm myself with ALL of the things I want to change, only to set myself up for failure, then on to the "freeze zone". I loved that video by the way.
I believe I can put this phone down for 15 mins, even a couple of times a day. I will start tomorrow, with one block of time.
I cuss my addiction to this stupid phone & YT...daily.
I can only eat the elephant one bite at a time.
Thank you, thank you, thank you!❤ Much respect 🙏 Prayers for everyone suffering, some in shere silence.
It helps to know that I am not alone.
I am not clinically depressed, but I do know that I don't have any desire to end up there.
Thank you, for the great tools doctor. May God bless you and keep you healthy along with your family.
Edit: New sub
I’m “ALL IN”! Started my blocks today!
Wow! 😮 This is so powerful!!
Im afraid i would just give up....
Death is behind your back 😂
Oh, my actual move is to quit/ play dead, idc
Ok Dr. Scott... first I'm going to sit up and celebrate that i sat up...
next I will complete my first 15 minutes of MGS and celebrate that...
not tomorrow, right now!
Thank you so much for the encouragement!
I am pretty high functioning so I recently did something similar to this where I map out my day in hour increments and slowly work my way to doing the best thing I can in each hour and I can say that it helped so much. Even something like making a consistent sleep schedule where I sleep 8 hours straight made a huge improvement. This video just showed me that this works and I should do it more! Thank you :)
Your amazing you keep me alive every day thank you ❤ of gold
Hello Scott! More of these homework assignments please!
Absolutely brilliant advice
Youre helping so many of us so much. I love your book, i think everyone should read it
Thank you!
While you were giving the fighter analogy, I was thinking I wouldn't want to face that opponent, that it wouldn't be worth training like crazy because they would surely beat me anyway. 😔
Your program sounds interesting, but I don't think recovery can simply be boiled down to a percentage. Like I sleep regularly and go to work - those two things alone would result in a strong number. But I struggle heavily with shutting down the rest of my waking time. It's not the majority of my average day but it's still a crucial missing piece that is the only time for self care, maintaining things at home, etc. Not all time frames are necessarily equal.
That being said, I see your point about focusing on improving the little things to make progress. The story about the cycling team is really good.
Fascinating example!
Hi Scott, great Post. Marginal Gains are an incredibly powerful shift in mindset and I understand them in non-personal applications but can you give us some personal examples? Especially any significant ones which don't necessarily require "huge" personal change straight away. Many thanks!
Brilliant idea 🎉
This video is brilliant. I love this
Thanks 😁
Sounds good but the scientist in me is having a hard time picturing how this would work. Correct me if I'm wrong please.
1. We teack 24 hrs in 15 min increments.
2. We look at 1 15 min we could do differently to aud mental health.
3. We keep doing that chosen change every ?day.
4. We add another 15 min change (how long after the first)? and keep going.
Now here is where it doesn't quite gel with me.
1. A lot will depend on which day you choose eg if you have lived on frozen delivered meals because no energy to cook or too anxious to shop or both. Now.as.a.fluke, on our track day we happen to shop.and.cook.dinner. This.meams what potentially was a major hinderance to mental health won't even be looked.at for quite some.time to.change. Not everyone.has lives with routine in them so there.will lots of variables.
2. We only need to add 4 or 5 hours of change to get up to 50% healing mental health. Now look at cooking a meal. It can take several hours depending on what you're cooking so in reality 8 to 12 x 15 min blocks are used for 1 thing.
THEN add self-care that you are not doing eg showering and other things- that can be another hour.
Having a cleaner decluttered environment aids mental health so finally 3 days dishes get washed and some basic cleaning is done which is usually avoided.
Already we have more than 5 hrs asded to our sleep and in reality we're only doing what a normal person does ie the nitty gritty of what we've learnt in therapy, exercise, socialisation, accumulating activities that give you joy etc etc etc not enough 15 min blocks left to add them all.
In fact, instead of doing some of the 15 min blocks you started with, better use of time could have been spent on higher priority things. eg we have a 15 min block to change (even several) when actually spending an hour on the beach watching the waves would have been more beneficial that cleaning for an hour. You can't then keep repeating that time in nature at the beach each day or even just often.
To be more helpful, a follow up 1 hr or more video going through the process ising a fictional day. Podcast is ok but i think something visual woild be better.
The 2 groups that did that would have had many hours of debriefing and discussion. This video although a good concept doesn't give us bottom dwellers enough to go on, remembering that we are also probably having fogged brains a lot of the time too. Trying to formulate and carry out a project like this with no support will be beyond many as even trying to stay out of bed can be overwhelming.
Good concept but we who a watching are often pretty desperate and as you say tried everything ie we are TIRED and need more spoon feeding / support for so big an undertaking??
Awesome message 😊
Thank you Doctor 👍♥️
Sleeping is my problem! And so is not sleeping! Gettin back to sleeping after waking every night at the 3-4am slot is impossible! I get up, move around, do non-active chores, don’t drink anything after 9:00. I watch internet for 2 hours a day (split up) wearing blue lenses, love to read and only watch news on TV (that could be the problem). Anyway I am trying to not get ‘hyped’ and try to increase my active time…more and more, I am feeling good about that…if only I could sleep!
Y
impossible
Try fighting anxiety and depression with a disability and constant ignorance and discrimination from society. I’d say it is at least five times harder, especially when one is “living” on social assistance and no other income. I have been in a period of stagnation for a very long time because I’m just exhausted and I know what I will be facing if I ever do become brave enough to try and find employment or seek out human relationships again. It is extremely difficult to keep validating yourself when the world around you invalidates you every day. The fact that I have to jump through hoops just to make things accessible enough in order for me to function is discouragement epitomized.
It would be really beneficial if there were a worksheet or planner to help get started.
Unfortunate to choose Dave Brailsford there was a subsequent drugs scandal and Lance also spewed the same nonsense about marginal gains with his aerodynamic clothing. Apart from that You are correct to small steps are important.Thank you for your contributions.
Hey, Doc. Thank you for this. It sounds pretty interesting, albeit intense. I would like to try it. Will definitely give you feedback. Regards, from South Africa.
"I'm not saying it's an easy thing to do, but it's probably easier than you think." (18:33 ) I can appreciate that. "15 min is 1% of your day...just 1 15-min block over [time]" I can appreciate that, too. Just wish I could get the 8 hours of sleep locked down...
We have to understand depression as a part of ourselves that is actually trying to help us...think about it as a messed up kind of protector...it keeps you from trying and therefore failing...rather than considering it an enemy to beat think of it as a friend that doesn't really know how to be there in a constructive way...yes be proactive but we need to develop a dialogue to settle it down...if you treat it as an adversary...guess what...it gets bigger and stronger in order to continue its protection duties...bring kindness, compassion (as your misguided protector can use unhelpful bullying as a tactic to motivate) and understanding and gentle encouragement and structured interventions...anyone suffering out there I feel you ❤
The issue is that it's impossible to tell someone to appreciate their anxiety or depression. You can't tell someone that their panic attacks are there to try and protect them. Even if that's the case, still, no one knows for sure. The physical symptoms associated with anxiety are so intense. This creates guilt because the person suffering from anxiety feels they don't have the right mindset towards their anxiety. "I should show compassion towards what is causing me suffering, but I can't manage it, it's my fault if I can't get out of these mental health issues." This further aggravates the anxiety and symptoms. Either you accept being negative and hating yourself, or you lie to yourself. Actions matter more in my opinion. What you do for your mental health, not what you think. Because you can't control your brain. Otherwise, there would never be any mental health problems in the world.
I've always considered reducing my symptoms as a fight against myself and what my thoughts tell me, by doing what's good for me in the long term. Compassion or not, it's no longer about changing one's mindset. When you experience chronic anxiety, you are a slave to what your head tells you. It's about making the right choices and doing the right things for yourself, little by little, in those moments when anxiety is there. Which is very difficult. But that's what drives progress in the long term.
This is the worst time of my life ever. And I’ve been through a lot, the past 3 years have been the absolute worst.
I’m sorry. I’m going through the same. Pls don’t give up. 😘
Brother, this is the battle of my lifetime. I'm quite a formidable opponent 😂
Nothing..screens, tv.learning, sharing...yep, love it..id need 10 % more to be proud..i think my daze are numbered with long covid
I've been depressed for so long that I'm scared of getting better.
It works!!! Thankyou from pakistan.
I would really like to have a download, summary or workbook - eg the time tracker and prompts
mfw my failed middle school relationship still haunts me to this day for some reason (i never sought help)
Can you share the time tracking sheet you use?! Would be so so helpful. Sorry if you did somewhere and I missed it
Everything I want to do is sabotaged by what i assume is internet addiction. Could you talk about that? I have BPD, Depression & Anxiety. I also have Stage 4 COPD, so I tire/nap often.
Scott, would you please share what method you used to record those 15-minute increments? It's obviously quite a task to cover the waking hours this way, so any tips on method would be very helpful. Thanks!
Nothing better for a therapy video aimed at depression and anxiety than being riddled with inane ads.
James Finley speaks of the axiel moment of healing.
21:30 This is amazing!! Again, thank you!
Hi scott ,I like the idea and want to integrate it in my mental health journey. Do you have a template (or even better an app) for the tracker?
I’m working on one 😁
Being manic is euphoric...when im not, coz of antidepressants, ugh..nothing is good enough..i still have my humor, some interests,music, but not the energy to go out dancing, i have maybe 3 glasses of alcohol a year, and its a nice buzz...i think kokaine should be free !!🎉
I think the 8 hours of sleep idea is out if date and to sweeping. Many of us need 6 or less and we're fine. We all know how much sleep we need we just need to listen to our bodies.
I think recent studies have shown we need between 7-8 hours to clean the debris from your brain and let your body repair itself, especially for those of us with mental ill ess, neurological issues or to help prevent neurological degeneration.
One question: if I do something positive in this context but it takes waaay more time than it should - then I get many 15-min blocks but the actual worth is less...
Change 5 hours of your day lol. That's a lot. Of course something good might happen if u fill 3 or 5 hours with positive activities.
Btw who has this time left or is willing to do this daily?
For depressed and anxious people will 1 or 2 new daily little activities with maybe 30 min time be a lot or too much to keep it up daily for weeks or months. Every change isnt easy for the psyche cause it wants all to stay the same as it is and how it's usual for the person.
How do you call these stone pyramids?
Im losing my fight and running on fumes. .. itd be so easy to just give up....im trying so hard and failing.
Watch "Transcend Yourself" by Jordan Peterson for a really good explanation and encouragement to engage in incremental change. Also, look into Dialectical Behaviour Therapy by Marsha Linehan and the daily DBT Diary Card self-reporting system. Each contains features similar to what you were describing for the Marginal Gains Strategy. I find acquiring journalling habits to be very difficult!! and NOW you want me reporting every 15 minutes
What if our sleeping pattern is totally off? Lying in bed at 3am knowing I won’t be getting any more sleep 🥲
Sleep hygiene… look it up
This is a nightmare 😢
i have 0%
Have to comment after the first minute... at least a fighter has the option to retire and not fight anymore. Keeping people in the "fight that never ends" seems kinda nightmarish.
Stop bragging about your "accomplishments". House, wife, kids is not an accomplishment.
And those things are not reachable if you only have resources to sleep and laying in the bed
This content has nothing to do with its title.
The content IS about his Marginal Gains Strategy.
Spare us the bullshi*.
Have you tried it? Try it come back and tell me if you still feel this way ❤️
Spare us the old cynicism. Try things.
Such a waste of time!
My anxiety have now officially reach the stage where I don't have panic attacks anymore . . . Life have become one big continuous panic attack. It feels like I'm dying 24/7, never knowing when the end will be.....not exactly how I imagined life to be....also not much fun. 👍🏻🫡 If you're not there yet, I pray you never experience this. May God bring you through your panic and anxiety. 🙏🏻