New research from Macquarie University has found removing everyday positive mental health behaviors for just two weeks can rapidly trigger symptoms of depression and anxiety in otherwise healthy adults. These symptoms then resolve once those actions are resumed. The work is published in the journal JMIR Formative Research.
The behaviors, known as “The Big Five/The Things You Do,” include:
- Maintaining realistic thinking
- Engaging in meaningful activities
- Having goals and plans
- Keeping healthy routines, including sleep
- Staying socially connected
What the research did
Researchers conducted a randomized controlled, staged behavioral experiment in healthy adults, measured against a control group:
- Baseline (2 weeks): participants continued normal daily routines
- Restriction (2 weeks): everyday behaviors were deliberately reduced
- Resumption (5 weeks): routines were reintroduced over four weeks
What it found
Mental well-being deteriorated rapidly in the experimental group during the restriction phase. While 97% of people in the intervention group had been in the “healthy” range for symptoms of depression at the start of the trial, only 31% remained in the “healthy” range by the end of the restriction phase, with almost 70% having developed “mild” or “moderate” depression symptoms.
“We’ve known for some time that certain daily actions are linked to good mental health. What this study shows is the other side of that coin,” said Professor Nick Titov of the School of Psychological Sciences at Macquarie University and Scientific Advisor at online mental health clinic MindSpot.
“We found that when people stop doing these things, their mental health deteriorates. Within two weeks of restricting key daily actions, the majority of participants moved from healthy to experiencing symptoms of depression and anxiety.”
Key takeaway
The study helps explain how depression and anxiety can emerge from the loss of ordinary daily behaviors, such as disruptions to sleep, activity, routine, and social connection, and not just from major trauma or biology.
“This isn’t about big gestures or expensive treatments. It’s about the small things we do each day,” said Macquarie University eCentreClinic co-director Professor Blake Dear. “Our research shows that when life gets hard and we stop the basics—like doing little things that we enjoy, exercising, seeing friends, keeping a routine—that’s when we become vulnerable.
“The good news is that getting back to those basics can make a real difference.”
More information
Nickolai Titov et al, Impact of Restriction-Resumption Protocols on Mood and Anxiety in Healthy Adults: Randomized Controlled Trial, JMIR Formative Research (2026). DOI: 10.2196/90532
The content is provided for information purposes only.