19 Best Practices If You Suffer from Chronic Depression

A window into personal turmoil and my roadmap to peace.

Depression is a creature. A monstrously evil being with the purpose of incapacitating the soul.

Depression will speak to you in the dark. It will steal your peace and whisper ‘peace cannot be yours.’ Depression will tell a lie then whisper the ‘truth was already told.’ Depression will lead you down a dark path and whisper ‘no one will look or care.’

The struggle with depression is a reoccurring nightmare.

Depression is living, as evident by breathing, but becoming dead to the world. Avoiding personal relationships, conversation, social protocols, social gatherings are byproducts of depression.

Life occurred like a continuous tumble down an endless staircase. This was the norm. An abstract journey. How could a person climb out from a deep state of depression? Alone, I could not. The future appeared daunting. Something had to change. Life isnt sustainable with any level of mental chaos.

That was 7 years ago.

Joining a peer group was recommended. Reluctantly, I did. There, I learned of tangible methods to fight depression. This lead to developing my own personal routine. Slowly, life began to regain ground. Then, peace seemed attainable.

The day still has difficulties. Problems and mental struggles don’t just vanish. However, the gradual and grueling process manifested a plan.

A roadmap was born— a guide to circumvent depression and anxiety.

This plan required physical and mental non-negotiables. These were observed in a long, experimental process.

Life-altering solutions were unearthed.

Let me show you what I discovered.

“A lot of us die never starting our journey.” -David Goggins

1. Meditation

Meditation draws skeptics yet most I’ve spoken with have never used it.

Concentrated and cognitive breathing brought me to center, calmed emotion, and manifested self-healing. The day begins with reflection and meditation.

2. Cold Treatment

The shock of a cold shower or ice bath has an enormous effect on positive mind-set. High alertness and clarity are generally what I expect to ensue.

It is a mental reset and a flood of dopamine. Energy levels skyrocket. Endorphins rush, neurons pulse like stars in the night sky, and we are ready for what the day may bring.

3. Daily Walks

Walks have numerous operating uses.

Vitamin D, tranquil and meditative moments in nature, and exercise all play a part in relieving depression and anxiety. There is noticeable effects in positive mood when sufficient sunlight has been absorbed.

4. Work Out

Personally, it is resistance training. Give me heavy weights to pick up and put down. I’ll show you a content man.

The darkest day is capsized with an hour of an intense leg day workout. Exercise reduces stress and unleashes a wave of endorphins. When walking out of the gym after a brutal lift the mind is convinced the day is yours.

I am a supernova.

Find likeminded people or groups for accountability.

Motivation is the result of a prolonged discipline in achievement.

Don't wait on motivation or inspiration. Create a habit.

“Motivation is Garbage.”-Mel Robbins

5. Eat Whole Foods

Fruits and veggies with a high protein diet assist with mental state. Eat bread moderately. Stay away from processed foods, boxed or bagged. When the diet drifts my mood and energy levels regress.

6. Magnesium, Fish Oil, and Theanine

Supplements by definition are an addition to a healthy diet. These ingredients come from whole foods as well.

• Green Tea
• Salmon
• Leafy Greens
• Beef
• Almonds

Magnesium is king for chronic stress but also assists sleep quality. Fish oil is excellent for brain health. Find this in triglyceride form with a higher level of DHA. Theanine relaxes the entire body and lends to muscle recovery after a hectic day.

7. Hydration

With slight dehydration cognition noticeably deteriorates. There is a constant fight with fatigue. Anxiety and moodiness creep higher.

There is a strong connection between dehydration and depression. Attempt to drink 100 ounces per day.

8. Bright Light

Bright light affects brain chemical that deal with mood and rest.

Wake up and find the sun first thing in the morning. This regulates circadian rhythm and sends signal to your brain that the day has begun.

9. Sauna

As an anecdotal observation this is one of the clearest methods to overcome anxiety or stress. Sauna usage improves mood, rids your body of toxins, and tends to provide a euphoric sensation.

Prepare to be detoxified and feel like a million bucks.

Heat stress also helps heal inflammation and has been surveyed to improve HGH and testosterone levels. Heat shock proteins are initiated and improve muscle growth for those interested in hypertrophy.

Pair a hot sauna with a cold shower or ice bath.

10. Podcasts

Who doesn’t love gaining knowledge by listening to the experts?

We live in a unique age. If you want to learn about finance, relationships, horses, cosmonauts, or environmental development you can.

There is a podcast for that.

Currently, I listen to Kwik Brain, Tim Ferris, Mind Pump, and Earn Your Leisure.

Everything is available.

Learning exercises comprehension.

Comprehending new information is therapy for your brain.

11. Plants-Gardening

Yes. I said plants.

Laugh now but understand there is a Zen to gardening in the sunshine.

Gardening no doubt improves mental health.

Picture the eyerolls I get when lugging home a new Hibiscus or Hydrangea.

Dig around the dirt, mulch, and cultivate. Watering and caring for plants will appoint peace and positivity.

12. Reading

This connects to cognitive exercise. However, there is something vital about reading as a method of calm and relaxation. Try to use reading as a way to wind down at the end of the day.

Warren Buffett will spend 6 hours a day reading books and newspapers.

Audible app has been a mainstay. I’m currently reading-

• Stealing Fire
• Grit
• The Ultimate Jim Rohn Library
• The Power of Now

13. Sit Alone-Cut Screen Time

Reflections to consider.

“The quieter you become, the more you can hear.”- Ram Dass

“All of humanity’s problems stem from man’s inability to sit quietly alone in a room.” -Pascal

“The music is not in the notes, but in the silence between.” -Mozart

Make time for thought and reflection.

14. Cut Alcohol

Completely.

Alcohol consumption, no matter the degree, affects every facet of life.

Alcohol negatively affects family, friends, work, mental, and physical health.

Alcohol hinders sleep, testosterone, and memory.

Alcohol takes a toll on mental well-being.

Do you see a pattern?

Alcohol fuels depression like gasoline on a campfire.

Be honest with yourself.

15.Improve Sleep

Sleep deprivation is a prime player in anxiety and depression. Everything is affected by your quality of sleep.

• Brain function.
• Muscle Recovery.
• Fat storage.
• Blood Pressure.
• Inflammation.

Optimize your sleep environment. Wind down. Make a habit and set a bed time.

16. Practice Gratitude

Expressing gratitude lowers levels of stress and creates a state of general well-being.

• Reach out to a friend.
• Take a $20 out of the ATM and hand it to that homeless person.
• Buy the struggling cashier a snack or bottle of water.

17. Write Daily

The subject matter is irrelevant.

Write down thoughts, ideas, and whatever feels right.

Write yourself a message.

It works.

Writing is a process that allows us to identify why we are grateful. It reflects behaviors, goals, daily triggers, and emotion.

18. Turn off the News

Finance news coverage is something enjoyable for me. However, the media has become less about coverage and more about attracting the largest audience by hyperbole.

The toxicity is palpable. Media can negatively impact mental health.

Turn it off.

19. Turn Up the Music

This seems simple and it is.

We grew into adults rapidly by design or circumstance.

We then turned off our music.

Find that old band. Turn it up.

Music improves activity in the brain and stimulates brain function, reduces anxiety, and blood pressure.

This is an accumulation of treatments to fight cognitive chaos. These methods I use as a safe code to unlock my personal harmony and reside in a peaceful and balanced state. This article is written with first-hand experience for the reader that struggles with any degree of depression or anxiety. These treatments may not work for everyone.

I also wrote a related article about finding genuine happiness here.

Thank you so much for reading. Please clap and leave your thoughts in the comment section. I respond to every reader.

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