For those of you that suffer depression, how do you get yourself out of a depressive episode?
61-69, F
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reflectingmonkey · 51-55, M
I have become so good at this I litterally have laid out a method. I am actually crawling out of one of these debilitating mental states as we speak. I'm still in it so still hoping it will work but i remember and know that this works so even if right now I cant see a foot in front of me (figuratively) I believe in my method and know it lead out of the darkness.
the method:
first I identify signs that I have fallen into the darkness. there are for me both mental and physical signs. physically I have shakes and I am more sweaty than usual and a bit more out of breath and a tingling sensation in my chest. mentally I feel no hope, I cannot imagine hope. I cannot imagine that the future can be ok. I might also feel like people who love me don't actually love me . this seld diagnosis is important because I consider depression to be an emotional halucination. if I diagnose myself as being "in it" the I initiate the "stepping out of darkness protocol".
once I have determined through rational observation that i am "in it" the first thing I do is stop analysing my life. I treat the situation as if my brain is not working so big philosophical reflection on my life can only do harm so no thinking. then I start by carefully monetering how much water I drink. second I avoid sugar completely, any sugar will make the next day 10x worst. I make sure every meal countains protein and a calculated anout of carbs. very important to calculate carbs. for me its around 110g of cooked rice or potatoe or quinoa with about 130g of some lean meat, chicken beef or fish but the first day of protocol faty fish , like salmon, is the best choice because the omega 3 is super good for the mind. i make sure to eat at regular hours, about 5-6 hours between each meal. I regularly take breaks of a about 30 seconds where I close my eyes, breath deep and let the tension in my brain go down as I exhale. I do this as often as possible.
the second day of stepping out of darkness protocol starts with balance breakfast, juice mixed with water then 1.5 to 2 hours of exercise at the gym or on my bike, it has to make me sweat and breath hard. meanwhile I avoid thinking about how I feel or seeing friends. if I do see friends I instruct them to not ask me how I feel or make me talk about it but its easier to do this alone. so basically exercise, hydrate, eat well, low carbs and no sugar, no deep thinking, no seking out emotional comfort. I call this "waiting patiently for the cloud to pass. if I do this for 3-4 days one day I will wake up and the cloud will be gone.
I'm presently in the waiting for the cloud to go away phase, this morning was my first day a reintroducing exercise. P.S.: I also supplement with magnesium, vitamin D and saffran extract
the method:
first I identify signs that I have fallen into the darkness. there are for me both mental and physical signs. physically I have shakes and I am more sweaty than usual and a bit more out of breath and a tingling sensation in my chest. mentally I feel no hope, I cannot imagine hope. I cannot imagine that the future can be ok. I might also feel like people who love me don't actually love me . this seld diagnosis is important because I consider depression to be an emotional halucination. if I diagnose myself as being "in it" the I initiate the "stepping out of darkness protocol".
once I have determined through rational observation that i am "in it" the first thing I do is stop analysing my life. I treat the situation as if my brain is not working so big philosophical reflection on my life can only do harm so no thinking. then I start by carefully monetering how much water I drink. second I avoid sugar completely, any sugar will make the next day 10x worst. I make sure every meal countains protein and a calculated anout of carbs. very important to calculate carbs. for me its around 110g of cooked rice or potatoe or quinoa with about 130g of some lean meat, chicken beef or fish but the first day of protocol faty fish , like salmon, is the best choice because the omega 3 is super good for the mind. i make sure to eat at regular hours, about 5-6 hours between each meal. I regularly take breaks of a about 30 seconds where I close my eyes, breath deep and let the tension in my brain go down as I exhale. I do this as often as possible.
the second day of stepping out of darkness protocol starts with balance breakfast, juice mixed with water then 1.5 to 2 hours of exercise at the gym or on my bike, it has to make me sweat and breath hard. meanwhile I avoid thinking about how I feel or seeing friends. if I do see friends I instruct them to not ask me how I feel or make me talk about it but its easier to do this alone. so basically exercise, hydrate, eat well, low carbs and no sugar, no deep thinking, no seking out emotional comfort. I call this "waiting patiently for the cloud to pass. if I do this for 3-4 days one day I will wake up and the cloud will be gone.
I'm presently in the waiting for the cloud to go away phase, this morning was my first day a reintroducing exercise. P.S.: I also supplement with magnesium, vitamin D and saffran extract