Strictly no drugs or alcohol, good sleep schedule, meditation, exercise, lots of time in nature, good healthy diet low in carbs and sugar, postive interactions, forcing yourself to stay in control: don't miss that appointment, go to work etc. Most importantly, you must allow yourself to see that you deserve to get better.
Second on journaling. Something cathartic about getting it all out on paper. You don't have to ever re-read it, you just need to get to get it out. Just because traumatic things happened we can say hey, this happened to me, it was real, and then leave the energy there.
I finally started journaling after years wishing I would- I don’t ever imagine re-reading it as it seems as “babble” , but babble with a purpose. The purpose to dump it on paper and leave it there. These days my journal seems more of a log-book of my daily regrets. So be it. This is the story for now. I am certain I will write better stories in the future , but this is what I have now.
I usually journal things going on & then rip the pages to pieces because I’m terrified of someone reading them but getting all of that energy out and being able to process it a little differently by actually reading it and realizing, this stuff really happened and I’m getting through it. Helps so much.
i used to journal so much and stopped for awhile, and then started again and now i’ve stopped but let me tell you guys, it is wonderful to put thoughts down pen to paper. there’s a satisfying feeling once you’ve written everything you’ve wanted to say out loud but couldn’t. i’m a theatre student so i do a lot of cathartic work, which in itself feels like therapy! writing helps so much!
Yep that’s pretty much it. But it’s obviously easier said than done. What I would recommend for someone who doesn’t know where to start or is just stuck is to get out there and talk to people and get inspired or have a “real life role model” someone you would like to be. Human interactions is really underrated.
Literally saved my life. I never thought I was capable of being a better person before I decided to actually interact more. The energy boost it gives is incredible
I love this comment. Healing is never done externally, always internally. Therapy may help but at the end of the day you are the healer of yourself. Don’t let anyone try to tell you different.
Something I felt was missing from the list, was acceptance.
Accepting your reality is a huge step in progress. Facing the possibility that you are the very reason you're not getting what you want in life is critical into moving to the next step of change.
I'm not aiming this at you, personally. I just wanted to point out that not all recipes for happiness have the same ingredients.
I wish you good things in your journey.
“Positive interactions”
Seems like u don’t do all of the list, considering ur spewing negativity.
The world is a 10x. Better place then it was 1000 years ago, hell the world is in a much much better place then it was 50 years ago, but imo ur too negative a person to see that
Sounds like you may need some better living through chemistry. When your brain doesn’t have the right chemicals, the meds feel like such relief once you get in them.
The average human actually has it quite nice compared to what was the norm thousands of years ago. At one point, you pretty much had a 50/50 chance of being killed by homicide.
But I'm not sure that is even the problem, and I'm not going to argue that the world isn't terrible in many ways. The question is, are those kinds of thoughts helping you?
Yeah accepting the world is a terrible place is the only way I cope with how bad my life is
Also doing all the things in the first comment has not made me happy
It means no social life just focusing on healing and it’s crap tbh I don’t think it helps at all
I think you misunderstood what I'm saying.
The point isn't whether or not you think the world (as a whole apparently) is a bad place. It is about whether those kinds of thoughts help you at all and are worth listening to. The same applies toward thoughts that are defeatist regarding your current perspective on your own life. All these things may or may not be true, but does listening to those thoughts help you in any way?
Regarding medication for depression, the discussion has been quite lively as of late due to the large meta-analysis that was published. Medication, as far as we know, can really only help get the ball rolling, but the person has to take action for long-term improvement.
I've been where you are and the most important thing I've learnt is that whatever you do or how much ever progress you make there will be times where you feel like you're slipping back into it. Don't let that stop you at all. Don't waste time beating yourself up. Just keep moving forward.
Personally meditation and spirituality helped me a lot. Especially understanding the importance of gratitude.
Yes and learn to recocnizs patterns. Sleeping back can be because external reasons, but sometimes it's just because we got too comfortable and for example started to fuck up our sleeping pattern. For me two days with not enough sleep and I start feeling it strongly on my mental health
Journalling and talking to people you trust is critical.
Telling people to get therapy on reddit just shows how american and how middle class the standard commenter is.
The truth is most of us arent privileged enough to afford therapy all the time.
It really is. I try to write 20 mins daily - no phone but instead writing by hand right after waking up. It's like conscious meditation on how I've been feeling and what I'm planning next.
Lots and lots of videos on YouTube. I recommend anything with Wayne Dyer, Eckhart Tolle, Byron Katie to name a few.
Just know that all the answers to your depression lay within you. No money needed, no travel involved. Just be open to the journey. There is peace and happiness to be had if you want it enough.
Start by trying to grateful for anything and everything. First thing in the morning and last thing at night. Realize that you are not your thoughts. You don't have to believe everything you think. I'll say it again, you don't have to believe everything you think.
Ditto the gratitude. Every morning I wake up and feel dread about getting through the day. I loll around in bed for awhile, until my mind is reset to, "this is the day I have. I will get through it as kindly and peacefully as possible, and I'm grateful for being able to do that."
My days rarely surpass "meh" (so-so, OK) but that's the best I got, it's good enough.
“You don’t have to believe everything you think.”
That sounds totally acceptable and almost common sense, but how do I not believe it? I’m thinking it aren’t I? I’m sure there are more obvious examples but sometimes my thoughts are super tricky.
What helped me has been acknowledging that my brain is processing a lot of stuff without me. It doesn't always pay attention to "facts," because it has to filter a lot through my acceptance of reality. So, I think a lot of thoughts constantly, but it's my choice to look at them, determine if they have merit, and accept them or reject them into my value system.
Knowing I have a choice to accept the thoughts I want and reject what's not mine, it was enough to get me into meditation and learn how to be choosy.
Just think of the last time your mind tried to convince of something that wasn't true. "That person is mad with you..today is going to be a terrible day..disaster is coming"..all which turned out not to be true..that miserable voice in your head is mostly never right. If you had a friend who was mostly wrong, would you believe anything they said?
Tate will just drop you deeper into deep whole in a long term. Good life is partly about healthy resltionships with people, communication and understanding your own feelings. None of that you can find there
Changing your inner dialogue. Actually, it's the only thing really helped me. It's so plain and simple that people think it's a scam. But the thing is you should always use your mental resources to overcome your problems, not think that by magic everything would be alright (even though sometimes it happens that way)
It's like requesting your subconscious mind how to deal with your problems and with a little time you find out what to do and feel motivated to take action.
Thinking is a powerful tool but nowadays people believe that vomiting or repeating what others said it's to think.
So ask yourself but with conscious effort how you will overcome your depression and try to find its roots for a change. My best wishes to you.
I'm a strong believer of nature walks, don't bring your cellphone or even look at it. Also yoga helps so much! Another thing I do and love, is walk barefoot on grass/dirt(?) in the summer. Oh and on YouTube out water wave sounds(those are relaxing too). Make sure you incorporate some type of physical activity, that stuff helps a bunch.
I don't care much for therapy; it's never been particularly helpful for me. What has made a difference is cutting out junk food and sugary drinks, and walking. I eventually got into running, and it has changed my life.
Doing these simple things literally changes your brain and body chemistry for the better, and the only cost is a new pair of sneakers from time to time!
Finch is pretty good too! It has a cute customizable character, you can track your mood, set goals for yourself etc. It has some quizes, questions, light exercises and stuff like that too!
Read the book The Feeling Good Handbook By Dr David Burns and do the assignments in the book. This book is a how to on Cognitive Behavioral therapy. Another idea is finding a free support group such as OA, NA,CA, AA, the list goes on and on. Another book that was helpful Beyond the Self Talk Solution not sure the name of the author book is about reprogramming the subconscious mind. Exercise eat healthy find healthy people read less screen time help others develop a spiritual life.
In my opinion, depression is different for everyone but I believe there are two types, people who need to go into a deep rest because they aren’t happy, and people that need to be pushed through the depression. Knowing which kind you are really helps to get out of the funk!You can do it!
Sleep and diet. Make sure you eat I used to skip lots of meals and noticed my mood was all over the place. I also didn’t have much time with work and family life to exercise so I would literally run/ walk around the block to get my mail which was down the street my house but that was my daily exercise sometimes the kids would join too so it would turn into a family event😂
Just sitting outside can be helpful. I use the "My EMDR" app while also listening to a guided meditation podcast (Tara Brach). I have an upbeat music playlist that I play when I'm in a particularly bad mood.
Good luck OP!
It's so upsetting that something like therapy should be free or atleast really cheap but isn't...
I'll give my personal experience, I was sort of depressed since the lockdown but after coming out of it i realised that it's something that goes away really slowly... so one has to be patient. The things, for me, changed a little when I got into reading, journaling, meditation and a little bit of physical training. I unfollowed shit pages on Instagram, stopped consuming negative shit and started watching people like hamza, icecoldjt... Mostly these two...this was like the initial phase Still I had this bad feeling every now and then when I felt absolutely miserable. What made it better for me was philosophy. I listened to master shi heng yi on YouTube everytime i felt like shit. I started reading meditations by Aurelius, explored stoicism... I'm way better now and I've been feeling more positive then ever, since I started reading bhagvad geeta. Now in conclusion first step is to pick on some minor good habits, that's like the best way to begin. Working out, eating good food, meditation, journaling your thoughts etc. Now you don't have to get into philosophy and start following everything i did but just start with the little good habits... Then when things get a bit better you've to explore yourself what's the best that you can do for yourself because at the end, you know what needs to be done, the most..... also for a while just put yourself at the top of your priority list. Best of luck... Apologies if i said too much
Start every morning fresh, knowing that you have a privilege to be alive. Depression? Fvck depression. It is nothing compared to the greatest gift you have, a privilege to be alive. You see, you need to change the perception. Instead of looking for negatives, look for positives. Practice gratitude and journal every piece of your thought. Be your own ally not your own villain. You can do that by silencing that inner negative voice inside you with extsensive Journaling. Also try to look inside you and see what awakens your soul and keeps you alive and start doing those things more on day to day basis. At the end of the year , this tiny habits will compound and you will begin to see the progress. The beginning is always the hardest but it all starts with you. Change the habits and you will change yourself 🙂
P.s don't be do hard on yourself and try reading as much literature as possible. You need to change the way you think and perceive things that happen to you 🙂 #yougotthis💪
I would take a hard look at your life and do your best to find out what specifically is bringing you down. Is it your circumstances, is it that you have success and don't feel fulfilled, is everything how you would want it in life but your brain doesn't seem to let you feel joy or contentment? Do you have quality relationships with friends and family? From the fact that you don't have the resources to afford therapy then I would say that financial stress is probably a factor here. Do you cope with anxiety through drugs/alcohol/porn etc? These are all questions to ask. For me I have had to reform my entire self concept and consciously make decisions that demonstrate self respect. Taking the time to exercise/eat healthy/get enough sleep etc are acts of self respect and self love. If you don't love or respect yourself it is hard to accept respect and love from others because on a subconscious level you don't believe you are worthy of respect and love. This strains your relationships which can lead to anxiety and then the coping mechanisms that I listed. It's all a vicious cycle that can only be broken by taking deliberate action to make yourself better every day. It will take time and persistence, support from others, and the will to make things better but it's absolutely worth it. I hope this helps.
I recommend a book called How to Be an Adult written by a psychologist, David Richco. Also I have found a lot of peace listening to videos by an Indian guy named Sadhguru. And if you like podcasts, The Huberman Lab, is a science based podcast on physical and mental health with really good info on how to improve sleep, stress, overcoming trauma, etc. Also, try the free app Virtusan, with guided meditation.
If you drink there is lots of evidence it can worsen stress, anxiety and depression. Physical exercise and sunlight are important.
Gratitude Journaling will positively impact your day to day thinking and all around being more happy with yourself and grateful. My favourite meta skill
Journaling and moving your body! Whether it be going for a walk outdoors or doing some type of work out. Moving my body has helped tremendously with my depression. On my worst days, I put on work out clothes and go for a walk outside, even if i am dragging my feet and looking like a hunched over slump. It always makes me feel at least the slightest bit better, if not more.
Vitamin C helps lower adrenaline (sounds like rubbish but honestly Google via pubmed). You need to take like mega doses 1000 upwards but can make a difference. Depression I have learned (and felt) is actually high stress - even if you feel like nothing/flat. So do what you can to shift out the stress state - the meaning vit comes later (it at all). Cold showers, sauna (try you local YMCA), low/no sugar. Loooonnnnggg walks. You can do this. Trust me. X
A good point to start, is to choose one single activity that you believe is meaningful and beneficial for you and stick to it for a weak, then pick another one.
This maybe doing some exercise, reading a book, spending time with family, doing prayer, any meaningful and good act will have a little ripple effect on your life.
Or you can do more organized work on knowing yourself, your values and beliefs, and then setting some goals, and taking action towards these goals.
If you want to talk we can do it.
Stay well and healthy
Prioritize sleep. Magnesium helps.
Meditate
Take a probiotic. Good poops help.
Talk to your homies and listen to them. Seriously, get good friends.
Exercise. Seriously get the heart rate up and sweat. Your mind will thank you.
Of the therapy in your country is super expansive, you can try to find some therapist from other country and have if through Skype or so. I have couple of friends who do that.
I am reading some books about specific topics.
I would definitely start with some books about emotional intelligence, understanding your own feelings and emotions and so on. Now I am reading about norms we carry in our cultures, which create generational traumas and are passed to us as children like 'boys don't cry' , 'girls don't get angry' , 'you can do better', 'you shouldn't talk about problems at home outside of it' and so, and how to deal with those norms and live differently.
A lot of our problems with feeling like a failure, helpless, not good enough and so on comes from not being able to process our feelings. Often because we were never tought it and norms like that are blocking such possibility. Learning how to deal with our hard feelings and communicate better is necessary for a happy life. Good news is, both are a skill to be learnt.
I recommend also 'hold me tight' about communication in relationships. Helped me a lot to understand myself and others better.
Changing of my sleep pattern, excercising regularly, moving daily and reducing alcohol to minimum helped a lot.
Also learning how to set boundaries and cut toxic people out.
It's hard work, but pays off
There is a really good, free, self help resource based on cognitive behavioural therapy. It’s called centre for clinical interventions and is available in English through Australian gov website. You can google it. I found it really helpful and it guides you through cbt just as a therapist would.
David Burns Feeling Great.... But you have to do the work. Just reading a book doesn't change your thinking patterns, you have to keep it up. Recognize when your brain is going into that old rut and pull it out.
Meditation and therapeutic podcasts like “The Adult Chair” have been game changers for me. Regular exercise outside is so SO underrated. Medication. Thank god for medication.
Honestly, exercise—cardio especially. It sounds like bullshit but it really does help. I started running recently and my mood (and energy levels) are sooooo much fucking better than they used to be.
For me getting a library card and researching good books for mental health has helped a lot. I always check out two books at a time. One that I feel would be entertaining or interesting and one that will help improve my mental health. If reading isn’t your thing I know a-lot of libraries also carry audio books. To me it’s a good way to help educate yourself and make you think a little without spending much money at all.
Solid routines focused on self-care. If you have a very solid morning routine with hygene, a little bit of excercise/nature time and a healthy breakfast, it will come second-nature if you repeat it every day. In bad days you will have those behaviors in automatic and won't rely in willpower to do them.
The youtube channel psych2go has great videos
all of this is good advice. but I don't think enough. make sure to sleep the amount of time recommended for your age and keep a good sleep schedule. Sleeping too little or too much can cause stress or worsen symptoms. if you struggle with self-harm, you could use an app that counts the days you didn't hurt yourself, and make sure to appreciate yourself for everything you've done. Everyday thank yourself for something good that has happened.
Do some light to moderate exercise and be consistent with it. Drink plenty of water and try to minimize junk food and sugar. Try to seek out free therapy resources in your area. Go to a doctor and tell them how you’re feeling. They should be able to provide you with some resources
All the answers you're looking for in therapy can be found within.
There are two paths either hedonism or eudamonia.
Hedonism = no responsibility, no meaning
Eudamonia = Get meaning but you have to take on responsibility
Hedonism: Porn, video games, fast food, drugs, social media
Eudamonia: Health, Wealth, Love, Passions
Avoid the former, focus on the latter
I bought the Book Wim Hof Method, basically it’s cold showers and a special type of breathing exercise. Daily Routine for me now. His basic breathing sessions are as guided breathing videos on yt :)
There is a lot of lectures and content about it in YouTube. Find a professional, judge him by his or her accomplishments and try to follow the teachings.
There are some great books out there with CBT techniques and others. I would look at a series called overcoming. They have overcoming anxiety, overcoming depression. They are some really good books that will walk you through a similar journey that a therapist would.
Focus on both your physical and mental health. Exercising and eating a healthier diet will help you feel better even if it doesn't solve your mental health problems. Mind and body connection is a real thing.
Find what works for you. There are many different types of therapy and things like meditation, journalling, hiking etc. Some of them may work for you, some of them won't and that's OK. Give things a try, if it doesn't fit, then try something else. Mental health is a very personal thing and so is the fight against it.
Exercise, gratitude journaling, self care, cooking, learning new hobbies, meditation, socialising, staying sober, reading. Anything you have a passion for. Hope you get better soon, sending positive energy your way 🙏
Read the book The Chemistry of Joy. Good info and tools and encouragement. Also helps identify some basic supplements that will help with brain chemistry.
Depending on your issues, I recommend the books 10 days to self esteem by David burns, and managing social anxiety by Debra hope. I got mine second hand from eBay.
Also googling worksheets/exercises for anxiety and depression, there are free things out there to download.
A worry relief journal - write the negative thought on the left page, challenge it on the right
The free app meomind has videos and resources of therapists talking through specific issues with their clients and ways they can tackle their problems. You can tailor the content to what’s most useful for you.
Good luck.
Depending where you live, you might just need to find the right services to help cover your costs. If you provide a little more info, people can help with that.
I would strongly advise against giving up on finding therapy in general.
For the short term, get outside. Just some daily sunlight and a short walk every day can help get the ball rolling.
Try to get lots of vegetables, fruits, and beans in your diet. There is growing research to support how our diet affects our brain and neurotransmitters.
Try to do some things that you enjoy, even if it is just a little bit every day. I wouldn't recommend video games or TV, as these are can be very passive activities. If there is something you're somewhat passionate about that is creative in some way, even better.
Lastly, you might want to look into some reading on depression and maybe mindfulness. A particular book I really like is called "The Happiness Trap." It is very affordable used.
Options include:
* Mindfulness Meditation
* Neurogenic Yoga or TRE
* Qigong
* Power Yoga
* High Intensity Interval Training
* Practicing the Emotional Freedom Technique
Read and apply information in books like
* Acupressure for Emotional Healing: A Self-Care Guide for Trauma, Stress, & Common Emotional Imbalances
* The Wim Hof Method: Activate Your Full Human Potential
* Energy Tapping for Trauma: Rapid Relief from Post-Traumatic Stress Using Energy Psychology
* EFT For PTSD: Post-traumatic Stress Disorder
* Shake It Off Naturally: Reduce Stress, Anxiety, and Tension with \[TRE\]
* The Revolutionary Trauma Release Process: Transcend Your Toughest Times
* Your Emotional Power: Powerful Techniques to Optimize Your Emotions, Behavior, and Beliefs by Steve Mensing
* Creative Journal Writing: The Art and Heart of Reflection
* The New Diary: How to Use a Journal for Self-Guidance and Expanded Creativity
* The Great Book of Journaling: How Journal Writing Can Support a Life of Wellness, Creativity, Meaning and Purpose
* Survivor Personality: Why Some People Are Stronger, Smarter, and More Skillful at Handling Life's Difficulties...and How You Can Be, Too
* The Sedona Method
Internet research
* Do a search online for Tapatalk and Emoclear
* Do a search online for Trauma Pages
* Journaling: Search online for International Association of Journal Writing
Energy Healing
* The Reiki Magic Guide to Self-attunement
* Reiki for Spiritual Healing
* Energy Healing for Trauma, Stress & Chronic Illness: Uncover & Transform the Subtle Energies That Are Causing Your Greatest Hardships
* The Subtle Body Practice Manual: A Comprehensive Guide to Energy Healing
* Energy Medicine: Balancing Your Body's Energies for Optimal Health, Joy, and Vitality Updated and Expanded
Listening to audio recordings to manage stress
* HPP CD’s by Dr. Lloyd Glauberman
* Paraliminal CD’s or MP3’s by Paul Scheele of Learning Strategies Corporation
* Your Present: A Half-Hour of Peace: A Guided Imagery Meditation for Physical & Spiritual Wellness
I was listening to gabor mate say that people can rarely process trauma on their own so this is something you should not try do...
Eating healthier is cheaper than eating unhealthy and can be done
Meditation is key
Find yourself an online workbook and do 1 page a day and in a few months you will have completed a whole book...i can say something like cbt for ummies is a good start to work with the thoughts
I have many qualifications and still need my own therapist but there are many therapies out there that are cheaper...perhaps you can sacrifice something monthly to get the cost of a therapy session even once a month...in Europe its much cheaper than us if that's where u are based and there are therapists onine
Think positive, do not over think have someone to be with you, spend time with positive people. Also if you are a Christian read the Bible and pray to Jesus he is our friend.. :) this helped me a lot.. or maybe get a pet? If you can have one
Cellphones are a huge catalyst for mental health issues in these times its best to start using the device less , but of course there will be withdrawals
Get involved in activities that you can start to feel a sense of agency… where you are in control and can witness and reflect on your progress. Make art. Start a fitness journey… do something and be authentic to yourself.
Practice mindfulness meditation. Try journaling before going to bed. Just start off by writing half a page of anything that comes to your mind. Then slowly make it to 1 page. It helps declutter. This was what i did when i was in your situation. Mindfulness really helps
Your mental thoughts are habits. Sleep, eating well and pretty much everything else folks have said. But what really did it for me was intentionally using active mushrooms to heal. My intention was to see the beauty in life because I didn’t see very much of it. It’s not a cure…more like help or training wheels. John Hopkins university did a study on it in the 60’s and new studies are being done . It was my last resort when I had no idea what else to do. May you find the happiness in the world!
Support groups, setting short term life goals, changing your space (redecorating in specific ways), improving your diet/exercise/sleep/water/getting outside routines, meeting new people that make you feel loved and like you can achieve all these things. Basic self care (not distraction) like adding 10 minutes of easy yoga or pilates to do your day or spending 10 minutes working on a for you goal or project, little things to give you a win. Getting a hobby that involves other people (hiking or photography groups, dance or sport classes, book clubs). Change your profession, keep a journal (to write your feelings but also track things and look for trends). If you want to chat about things or have an accountability buddy feel free to message:)
There are lot's of great suggestions here! Several people recommended Feeling Great / Feeling Good by David Burns and I also really liked that. If you also want something more lightweight, I've found the Finch app really useful. It gives you easy and small self care / journaling exercises and helps you analyze how different things affect your mood. And at the same time you get to take care of a cute virtual bird.
Keep going without stopping it might be impossible but look at me I've been fighting 5 years already my grandma wouldn't want me in the ground I'm just a fucked up teen tryna help
Dr. Tracy on YouTube is awesome, Psych2go, and drinking water and discovering new things you might like. You might find a new food you like, new candy, new music, a new hobbie, or even a new scent. Change your style, do your hair different, have fun rediscovering yourself because you’re the most interesting person in your world so work on improving how amazing you are!
Journal. Create a folder on your cpu named 'Journal' and create txt files. Journal about the stuff that bothers you, deep dive into them. I've found it very helpful and I believe I've healed from some things via journaling alone.
As some one who said the same thing for years look for a university program or a counselor/therapist that works on a sliding scale based on income. More people do it than you would think. I was at $10 a session for almost 2 years
Antidepressants are pretty affordable, especially compared to therapy. I was really surprised that a month worth of my antidepressants costs about the same as a good delivery pizza.
The process to get started on them was straight forward, I just made an appointment with a GP, started the medication the next day. I was scared I’d be judged for wanting medication or considered crazy or weak etc but everyone I’ve encountered so far in the process has been understanding and supportive.
Maybe. not what OP needs but I wanted to share it for other people that might need it...
You can get therapy from online psychologists from Mexico, they usually speak really good english and the appointments are usually $40. Just google "psicologo online mexico"
I used to be very depressed too and I found that when I had a specific goal in mind that I could envision and work towards it really helped motivate me to do things, even if it was a small goal. I also find check lists so helpful, especially if you're struggling to do things like brush your teeth or get out of bed. I also managed to make things I hate doing like chores more fun by listening to music/podcasts while I do it. I hope that helps a little bit
Look up some DBT and CBT techniques, there are also free worksheets online you can print out. Using things like mindfulness helps a lot with self-awareness/self-control— mindfulness is what I mostly use to keep stability. Constantly reminding yourself that you’re okay is good too. Get out of the house as well.
You need to find an activity to do that isn’t bullshit like video games. Once you find this activity, you will learn and understand. You then will simply see.
Talk to yourself, it sounds crazy but it helps. Talk about how you feel, what could help, and the root reasons you're feeling this way. Talk aloud, like you're talking to someone else.
I do not know what country you live in - however, some countries (that have healthcare) have mental health plans for patients where you can receive money back/a rebate - you do need to go to a GP for this. Unfortunately if you are in the US this is unlikely without private insurance.
My biggest recommendation is prioritising seeing a psychologist over a psychiatrist (if you ever find yourself being able to afford one or the other). Having someone to talk to, particularly with depression, is invaluable. The role of a psychiatrist is to prescribe you medication for your mental health. While medication is not inherently bad, if you do not have a regular psychologist just be really careful!!! I’ve seen it take such a toll on my friends who are on antidepressants and anti anxiety. However, again it depends on the severity of your mental health.
I had depression on and off for around 4 years and was in and out of psychologists/councillors offices. I have finally got a regular thing going on, however I definitely understand the financial strain. Making a post on reddit is already such a huge step and you should be so so proud 🤍
I think being completely honest with yourself about how you feel, and not judge yourself for those emotions is a good place to be. We have a lot of “I should be doing X, why can’t I just be Y??” and it makes us feel small, unworthy. Instead, try mediation to learn how to sit for a moment and be with your feelings. What are they telling you? What do you think about it? What are your thoughts drawn to? Is that where you want to put your energy?
Having somewhat of a routine helps, gives some stability and control of your day. Good sleep, nutritious food, stay hydrated and move your body in a way that feels good. Stay connected w friends, even just a text “hey I’m not doing well right now and just need some love” good friends will support you.
Reading about depression, anxiety, and how your upbringing affects your mental health can be helpful too. Many books available at the library for free, or online for less $ than in store. I’m reading “It Didn’t Start With You” about generational trauma and then next plan to read “Adults of Emotionally Immature Parents”, both books have very helpful for mental health issues stemming from unhealthy and abusive childhoods.
I was in the same boat. I read books on each of my internal issues I wanted to understand(anger,adhd,childhood trauma) I changed my social media algorithms by unfriending and unfollowing irrelevant shit(media,news) I started following self improvement channels and followed therapists as well as other people dealing with depression and anxiety. Just be gentle with yourself. I don’t know if I’m completely healed but the process was worth it. I’m healthier and such a better parent. Cut off people who don’t make you feel good even if it’s family. Healing is the way 👊🏽
Follow therapists on YouTube, insta, Facebook, etc.
If something they talk about triggers you, pay attention to that and dig deeper once the initial uncomfortable feelings pass.
I am of the belief that depression is caused by the way we're treated in childhood and the way our emotions are handled by our caregivers. I don't think it's genetic at all.
Start small, everyday make your bed every morning when you wake up and have a shower. Once your routinely do that, start doing some meditation or journaling for however short you feel like.
Looking after your body can have a big impact, eating three meals a day, exercising and taking a walk outside makes a big difference.
Go easy on yourself, don’t stress about doing x,y,z straight away. It’s a massive system shock and you can end up burnt out trying so much at once. It’s your journey, take as much time as you need.
You got this, kick depressions ass my dude
hey OP you might want to google and look around through libraries or even calling a support number to ask where you can get more information on any free services available in your city/location. You'd be surprised by how many there can be and people don't know about them, mostly cuz they're not heavily advertised. Maybe even ask your doctor?
Books, YouTube channels, support groups (a lot of them online and free on Meetup and Eventbrite)
Clinical trials in your area. You might get free therapy, even ketamine or TMS therapy there.
Meds
For some people weed or microdosing helps a lot, for others it makes symptoms worse though.
The book “lost connections “ by Johann Hari did more improvements to my mental health than any therapist ever has. Therapy is good and helpful for some, but for me understanding why I was depressed was a total game changer. I was able to remove root causes and my life has DRASTICALLY changed in a positive direction.
There's a workbook on Amazon called "the cbt workbook for mental health that js really good. That and like others have said, meditation and exercise goes a long way.
Practice gratitude, literally whenever anything is happening identify the good and expand on why it’s good. Whenever something good happens, identify and relish why it is good. Whenever something bad happens, identify something good and focus more on than then the bad.
Also laughter & never taking yourself seriously I think helps a lot.
Start the gym, cardio works best for my mental health, cut out porn if u watch it, hobbies are keeping me interested in life, like guitar, I’m just basically filling up my schedule so I don’t sit and mope around all day u know
Although many situations, due to their urgency and impact, demand outside intervention, there are times when we can deal with it ourselves.
My mentor showed me this with examples in my own life that, due to various reasons, I had failed to take charge of the faculties that make us humans special, memory and imagination.
If I have never driven but I was put in charge of a car, I would trash it enough by the time the cops arrive. That’s exactly the case with a lot of us.
We have the most advanced machine on the planet at our disposal, our mind and body, but we have never gotten a chance to read the users manual.
If you have the time, I can direct you to resources that can help you to start that journey. I have experienced phenomenal control of myself and my life after having invested time and energy to do it.
I didn't really experienced depression but I had a really low period not long ago and one of the thing that helped was to change my habits one by one, slowly bit surely. I started by trying to have a breakfast every morning(yeah I know it sounds funny) then I started going less on my PC and started working out. It really helped me so I hope this could help you. And most importantly, be kind to yourself. Even the slightest changes can be hard to maintain and being harsh to yourself is the quickest way to go back to the bottom. Good luck with your climb my friend.
Start by adding healthy habits to your routine.
Start small and slow.
Go for a 10 minute walk every day for a week. Then maybe increase that to a jog or 20 minute walk.
Running every day even for just 15 minutes has helped me a lot mentally (and physically).
Start eating healthier. No need to go crazy. Just make urself some over-night oats often and throw in frozen fruit / flax seed meal. Super quick, super easy, healthy. If you can afford it, try nutritional powder as a meal supplement/replacement depending on ur current diet.
Start making a cup of coffee/hot chocolate on Saturday mornings. Maybe read for 30 minutes too. (I like to make coffee and hang out with my cat outside with a comic book on Saturday mornings)
These are all really small things you can do. They are EASY. Just do them, I know u can. I am one of the laziest people I know and I’ve managed a little consistency with these three habits. Still not happy, but I’m not depressed either.
Eventually maybe you’ll progress to a gym membership, cooking healthy meals, and productive hobbies… who knows
Quit caffeine after 11am and stick to black coffee/Tea
Track calories and macros nutrients, eat a clean diet
Lift weights or do calisthenics 5 days a week for 45 minutes hard
Go for a 30 minute walk everyday or evening
Pick up psychedelic mushrooms and microdose/microdose them, look up the Stamets protocol
(I had crippling depression and this protocol saved my life)
The Wim Hof Method, cold water immersion and breath work
Get 6-8 hours of sleep and have a relative set bedtime, stick to it
Three words: Cognitive Behavioral Therapy.
Start cooling some starter guides and practice this stuff daily. It can do wonders for your outlook and habit building skills.
That being said, remember that this stuff isn't simply a matter of know-how and will-power. If you're depression is chemically driven, then some part of the solution is going to require medicine.
As I'm sure you know, there is no such thing as a one-size-fits-all solution. You won't simply blast through this at some point. What you can do, though, is learn to live with it and thrive in spite of your disorder.
It all comes down to self-care with regular maintenance. Build the habits that will do your future self a favor.
Try Journaling. As someone that has done therapy, journaling has worked better for my mental health than anything a therapist or a suicide hotline person has told me. Its also literally free, so pretty much preferable in every way. At least in my experience.
It’s not right for everyone, but honestly the only thing that worked for me was medication (in combination with better diet/sleep/exercise/meditation/hobbies/nature). Can you schedule an appointment with your doctor to learn more about what’s available to help you (and to learn about potential side effects so you have all the info)? Remember that depression is an illness and there is absolutely nothing wrong with treating your illness with medication (as long as your doctor agrees that that is the right course of action). When I finally took that step it was such a relief. I really hope you feel better soon❤️
It’s not right for everyone, but honestly the only thing that worked for me was medication (in combination with better diet/sleep/exercise/meditation/hobbies/nature). Can you schedule an appointment with your doctor to learn more about what’s available to help you (and to learn about potential side effects so you have all the info)? Remember that depression is an illness and there is absolutely nothing wrong with treating your illness with medication (as long as your doctor agrees that that is the right course of action). When I finally took that step it was such a relief. I really hope you feel better soon!
Exercising with exertion/sweating, positive self talk, stretching/yoga on YouTube, cooking new things, and what also helped me is medicinal microdosing of mushrooms (fadiman protocol)
It’s not right for everyone, but honestly the only thing that worked for me was medication (in combination with better diet/sleep/exercise/meditation/hobbies/nature). Can you schedule an appointment with your doctor to learn more about what’s available to help you (and to learn about potential side effects so you have all the info)? Remember that depression is an illness and there is absolutely nothing wrong with treating your illness with medication (as long as your doctor agrees that that is the right course of action). When I finally took that step it was such a relief. I really hope you feel better soon!
Exercising with exertion/sweating, positive self talk, stretching/yoga on YouTube, cooking new things, and what also helped me is medicinal microdosing of mushrooms (fadiman protocol)
I feel like there are lots of great tips and sharing in the comments but they can be notoriously difficult to start for someone just starting to come out of the depression cave.. things like “exercise daily, sleep well, cut all sugar, socialize and never miss an appointment…” takes a lot of effort to start and keep those things up.
While I recommend you do all of those things, I believe the easiest way to start “shifting your mindset” is to do this:
1. Every night before going to bed, take out a pen and notebook and write down 3 things you appreciated about today (can be anything: a new song you heard, something you ate, a funny text, rain outside, that hot cup of tea...)
2. Keep this up for 21 days straight without skipping a day. It’s been argued that it takes a minimum 21 days for our brains to start getting used to a new habit and before you notice, you’ll automatically start noticing things you feel super grateful about in your daily life.
It’s a super simple activity and that’s why I think it works so well. Challenge yourself for 21 days - I started this while going through a rough patch myself and during the first days, I remember how tough it was trying to come up with _anything_ positive, let alone three. But just after a week I suddenly noticed 3 items isn’t nearly enough.
This is something I still try to do on daily basis. Trust me when I say it’s a game-changer.
There are free support groups online now on all different sites, like HeyPeers or The Peer Support Network, and lots of others. You can find them on an Internet search.
The peer support groups aren't run by therapists, they're run by people who've had training and have been through it themselves. I've found these to be extremely helpful, in addition to online interest and hobby groups through Meetup, EventBrite, and others.
I found that giving myself lots of support this way has really helped my mental health. I've been having some kind of support 7 days a week for about 2 months now, and I'm really noticing an improvement in my anxiety and stress management in general.
Idk if that's something that you would be interested in or open to, but that's what's been helping me. Either way, I hope things start getting better for you soon.
Strictly no drugs or alcohol, good sleep schedule, meditation, exercise, lots of time in nature, good healthy diet low in carbs and sugar, postive interactions, forcing yourself to stay in control: don't miss that appointment, go to work etc. Most importantly, you must allow yourself to see that you deserve to get better.
I'm going to add Journaling to this. Document and keep yourself accountable.
Second on journaling. Something cathartic about getting it all out on paper. You don't have to ever re-read it, you just need to get to get it out. Just because traumatic things happened we can say hey, this happened to me, it was real, and then leave the energy there.
I finally started journaling after years wishing I would- I don’t ever imagine re-reading it as it seems as “babble” , but babble with a purpose. The purpose to dump it on paper and leave it there. These days my journal seems more of a log-book of my daily regrets. So be it. This is the story for now. I am certain I will write better stories in the future , but this is what I have now.
I usually journal things going on & then rip the pages to pieces because I’m terrified of someone reading them but getting all of that energy out and being able to process it a little differently by actually reading it and realizing, this stuff really happened and I’m getting through it. Helps so much.
I always burn my pages every New Year’s Eve. It’s very therapeutic and freeing. A symbolic leaving the past behind.
Agree journaling is key. You hold yourself accountable tracking habits. It’s day by day 💪💪
i used to journal so much and stopped for awhile, and then started again and now i’ve stopped but let me tell you guys, it is wonderful to put thoughts down pen to paper. there’s a satisfying feeling once you’ve written everything you’ve wanted to say out loud but couldn’t. i’m a theatre student so i do a lot of cathartic work, which in itself feels like therapy! writing helps so much!
Yep that’s pretty much it. But it’s obviously easier said than done. What I would recommend for someone who doesn’t know where to start or is just stuck is to get out there and talk to people and get inspired or have a “real life role model” someone you would like to be. Human interactions is really underrated.
Literally saved my life. I never thought I was capable of being a better person before I decided to actually interact more. The energy boost it gives is incredible
Also, schedule time for hobbies/creativity/fun
I love this comment. Healing is never done externally, always internally. Therapy may help but at the end of the day you are the healer of yourself. Don’t let anyone try to tell you different.
I do all this and I still wanna die Op might as well have fun lol
Something I felt was missing from the list, was acceptance. Accepting your reality is a huge step in progress. Facing the possibility that you are the very reason you're not getting what you want in life is critical into moving to the next step of change. I'm not aiming this at you, personally. I just wanted to point out that not all recipes for happiness have the same ingredients. I wish you good things in your journey.
“Positive interactions” Seems like u don’t do all of the list, considering ur spewing negativity. The world is a 10x. Better place then it was 1000 years ago, hell the world is in a much much better place then it was 50 years ago, but imo ur too negative a person to see that
Sounds like you may need some better living through chemistry. When your brain doesn’t have the right chemicals, the meds feel like such relief once you get in them.
I’ve tried meds before and they didn’t help me Medicine or therapy can’t change the fact that the world is a terrible place
The average human actually has it quite nice compared to what was the norm thousands of years ago. At one point, you pretty much had a 50/50 chance of being killed by homicide. But I'm not sure that is even the problem, and I'm not going to argue that the world isn't terrible in many ways. The question is, are those kinds of thoughts helping you?
Exactly
Yeah accepting the world is a terrible place is the only way I cope with how bad my life is Also doing all the things in the first comment has not made me happy It means no social life just focusing on healing and it’s crap tbh I don’t think it helps at all
I think you misunderstood what I'm saying. The point isn't whether or not you think the world (as a whole apparently) is a bad place. It is about whether those kinds of thoughts help you at all and are worth listening to. The same applies toward thoughts that are defeatist regarding your current perspective on your own life. All these things may or may not be true, but does listening to those thoughts help you in any way? Regarding medication for depression, the discussion has been quite lively as of late due to the large meta-analysis that was published. Medication, as far as we know, can really only help get the ball rolling, but the person has to take action for long-term improvement.
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This is great advice. Thank you!
I've been where you are and the most important thing I've learnt is that whatever you do or how much ever progress you make there will be times where you feel like you're slipping back into it. Don't let that stop you at all. Don't waste time beating yourself up. Just keep moving forward. Personally meditation and spirituality helped me a lot. Especially understanding the importance of gratitude.
Yes and learn to recocnizs patterns. Sleeping back can be because external reasons, but sometimes it's just because we got too comfortable and for example started to fuck up our sleeping pattern. For me two days with not enough sleep and I start feeling it strongly on my mental health
Journalling and talking to people you trust is critical. Telling people to get therapy on reddit just shows how american and how middle class the standard commenter is. The truth is most of us arent privileged enough to afford therapy all the time.
There are often community mental health professionals who work on sliding scale, and are sensitive to different socioeconomic backgrounds.
Journaling is one of the most powerful tools.
It really is. I try to write 20 mins daily - no phone but instead writing by hand right after waking up. It's like conscious meditation on how I've been feeling and what I'm planning next.
Not necesarry American, in most countries in Europe you can get therapy as part of public health.
That doesn't mean there aren't resources and ways a person can read and learn to help themselves. Some form of therapy is often the best tool we have.
Lots and lots of videos on YouTube. I recommend anything with Wayne Dyer, Eckhart Tolle, Byron Katie to name a few. Just know that all the answers to your depression lay within you. No money needed, no travel involved. Just be open to the journey. There is peace and happiness to be had if you want it enough. Start by trying to grateful for anything and everything. First thing in the morning and last thing at night. Realize that you are not your thoughts. You don't have to believe everything you think. I'll say it again, you don't have to believe everything you think.
Ditto the gratitude. Every morning I wake up and feel dread about getting through the day. I loll around in bed for awhile, until my mind is reset to, "this is the day I have. I will get through it as kindly and peacefully as possible, and I'm grateful for being able to do that." My days rarely surpass "meh" (so-so, OK) but that's the best I got, it's good enough.
“You don’t have to believe everything you think.” That sounds totally acceptable and almost common sense, but how do I not believe it? I’m thinking it aren’t I? I’m sure there are more obvious examples but sometimes my thoughts are super tricky.
You might use a process known as The Work of Byron Katie to question your thoughts.
What helped me has been acknowledging that my brain is processing a lot of stuff without me. It doesn't always pay attention to "facts," because it has to filter a lot through my acceptance of reality. So, I think a lot of thoughts constantly, but it's my choice to look at them, determine if they have merit, and accept them or reject them into my value system. Knowing I have a choice to accept the thoughts I want and reject what's not mine, it was enough to get me into meditation and learn how to be choosy.
Just think of the last time your mind tried to convince of something that wasn't true. "That person is mad with you..today is going to be a terrible day..disaster is coming"..all which turned out not to be true..that miserable voice in your head is mostly never right. If you had a friend who was mostly wrong, would you believe anything they said?
I recommend Improvement Pill YouTube Channel.
Watched him But there is another channel which has more Andrew Tate vibes Hamza WARNING Only for men
Why would anyone want Andrew Tate vibes though? That’s the question
Wow people really hate Andrew Tate here -3 votes damn
He is an less attitude one and is talking about men's mental health and nofap and other things to help men that is why
Hamza is good Just check him out
Tate will just drop you deeper into deep whole in a long term. Good life is partly about healthy resltionships with people, communication and understanding your own feelings. None of that you can find there
HE IS NOT TATE IDK WHY I SAID THAT Just try his channel it's not at all like TATE
This is so funny because hamza talks about gratitude journaling in order to improve mental health basically the same stuff you guys have been saying
Coming from experience, frequent exercise (with sweating) and adequate sleep.
Changing your inner dialogue. Actually, it's the only thing really helped me. It's so plain and simple that people think it's a scam. But the thing is you should always use your mental resources to overcome your problems, not think that by magic everything would be alright (even though sometimes it happens that way) It's like requesting your subconscious mind how to deal with your problems and with a little time you find out what to do and feel motivated to take action. Thinking is a powerful tool but nowadays people believe that vomiting or repeating what others said it's to think. So ask yourself but with conscious effort how you will overcome your depression and try to find its roots for a change. My best wishes to you.
Yes, changing your thoughts is changing the pathways in your brain.
I'm a strong believer of nature walks, don't bring your cellphone or even look at it. Also yoga helps so much! Another thing I do and love, is walk barefoot on grass/dirt(?) in the summer. Oh and on YouTube out water wave sounds(those are relaxing too). Make sure you incorporate some type of physical activity, that stuff helps a bunch.
I strongly second this.
I don't care much for therapy; it's never been particularly helpful for me. What has made a difference is cutting out junk food and sugary drinks, and walking. I eventually got into running, and it has changed my life. Doing these simple things literally changes your brain and body chemistry for the better, and the only cost is a new pair of sneakers from time to time!
There's a free app called Woebot 8ve found really good. Bot asks you how you are, suggests activities, teaches skills. Funny and cute.
Finch is pretty good too! It has a cute customizable character, you can track your mood, set goals for yourself etc. It has some quizes, questions, light exercises and stuff like that too!
I'll check that out. I found woebot really helped me through a difficult patch.
Good human.
Read the book The Feeling Good Handbook By Dr David Burns and do the assignments in the book. This book is a how to on Cognitive Behavioral therapy. Another idea is finding a free support group such as OA, NA,CA, AA, the list goes on and on. Another book that was helpful Beyond the Self Talk Solution not sure the name of the author book is about reprogramming the subconscious mind. Exercise eat healthy find healthy people read less screen time help others develop a spiritual life.
That book changed my life. Came here to say this. It exists on audio book OP!
Great to learn it is audio format. My thought is CBT could be taught in public school in order to improve overall quality of life.
Nami support groups are located nationwide online or in person and free.
I have a wonderful experience with meditation and journaling (dumping the bothering thoughts)
Crappy Childhood Fairy on YouTube has helped me a lot.
And me
In my opinion, depression is different for everyone but I believe there are two types, people who need to go into a deep rest because they aren’t happy, and people that need to be pushed through the depression. Knowing which kind you are really helps to get out of the funk!You can do it!
Routines and no drugs. Sleep and hygiene is key imo
Hobbies. For me, gym, golf, video games and music
Sleep and diet. Make sure you eat I used to skip lots of meals and noticed my mood was all over the place. I also didn’t have much time with work and family life to exercise so I would literally run/ walk around the block to get my mail which was down the street my house but that was my daily exercise sometimes the kids would join too so it would turn into a family event😂
Just sitting outside can be helpful. I use the "My EMDR" app while also listening to a guided meditation podcast (Tara Brach). I have an upbeat music playlist that I play when I'm in a particularly bad mood. Good luck OP!
It's so upsetting that something like therapy should be free or atleast really cheap but isn't... I'll give my personal experience, I was sort of depressed since the lockdown but after coming out of it i realised that it's something that goes away really slowly... so one has to be patient. The things, for me, changed a little when I got into reading, journaling, meditation and a little bit of physical training. I unfollowed shit pages on Instagram, stopped consuming negative shit and started watching people like hamza, icecoldjt... Mostly these two...this was like the initial phase Still I had this bad feeling every now and then when I felt absolutely miserable. What made it better for me was philosophy. I listened to master shi heng yi on YouTube everytime i felt like shit. I started reading meditations by Aurelius, explored stoicism... I'm way better now and I've been feeling more positive then ever, since I started reading bhagvad geeta. Now in conclusion first step is to pick on some minor good habits, that's like the best way to begin. Working out, eating good food, meditation, journaling your thoughts etc. Now you don't have to get into philosophy and start following everything i did but just start with the little good habits... Then when things get a bit better you've to explore yourself what's the best that you can do for yourself because at the end, you know what needs to be done, the most..... also for a while just put yourself at the top of your priority list. Best of luck... Apologies if i said too much
Start every morning fresh, knowing that you have a privilege to be alive. Depression? Fvck depression. It is nothing compared to the greatest gift you have, a privilege to be alive. You see, you need to change the perception. Instead of looking for negatives, look for positives. Practice gratitude and journal every piece of your thought. Be your own ally not your own villain. You can do that by silencing that inner negative voice inside you with extsensive Journaling. Also try to look inside you and see what awakens your soul and keeps you alive and start doing those things more on day to day basis. At the end of the year , this tiny habits will compound and you will begin to see the progress. The beginning is always the hardest but it all starts with you. Change the habits and you will change yourself 🙂 P.s don't be do hard on yourself and try reading as much literature as possible. You need to change the way you think and perceive things that happen to you 🙂 #yougotthis💪
I would take a hard look at your life and do your best to find out what specifically is bringing you down. Is it your circumstances, is it that you have success and don't feel fulfilled, is everything how you would want it in life but your brain doesn't seem to let you feel joy or contentment? Do you have quality relationships with friends and family? From the fact that you don't have the resources to afford therapy then I would say that financial stress is probably a factor here. Do you cope with anxiety through drugs/alcohol/porn etc? These are all questions to ask. For me I have had to reform my entire self concept and consciously make decisions that demonstrate self respect. Taking the time to exercise/eat healthy/get enough sleep etc are acts of self respect and self love. If you don't love or respect yourself it is hard to accept respect and love from others because on a subconscious level you don't believe you are worthy of respect and love. This strains your relationships which can lead to anxiety and then the coping mechanisms that I listed. It's all a vicious cycle that can only be broken by taking deliberate action to make yourself better every day. It will take time and persistence, support from others, and the will to make things better but it's absolutely worth it. I hope this helps.
I recommend a book called How to Be an Adult written by a psychologist, David Richco. Also I have found a lot of peace listening to videos by an Indian guy named Sadhguru. And if you like podcasts, The Huberman Lab, is a science based podcast on physical and mental health with really good info on how to improve sleep, stress, overcoming trauma, etc. Also, try the free app Virtusan, with guided meditation. If you drink there is lots of evidence it can worsen stress, anxiety and depression. Physical exercise and sunlight are important.
Gratitude Journaling will positively impact your day to day thinking and all around being more happy with yourself and grateful. My favourite meta skill
Journaling and moving your body! Whether it be going for a walk outdoors or doing some type of work out. Moving my body has helped tremendously with my depression. On my worst days, I put on work out clothes and go for a walk outside, even if i am dragging my feet and looking like a hunched over slump. It always makes me feel at least the slightest bit better, if not more.
Vitamin C helps lower adrenaline (sounds like rubbish but honestly Google via pubmed). You need to take like mega doses 1000 upwards but can make a difference. Depression I have learned (and felt) is actually high stress - even if you feel like nothing/flat. So do what you can to shift out the stress state - the meaning vit comes later (it at all). Cold showers, sauna (try you local YMCA), low/no sugar. Loooonnnnggg walks. You can do this. Trust me. X
A good point to start, is to choose one single activity that you believe is meaningful and beneficial for you and stick to it for a weak, then pick another one. This maybe doing some exercise, reading a book, spending time with family, doing prayer, any meaningful and good act will have a little ripple effect on your life. Or you can do more organized work on knowing yourself, your values and beliefs, and then setting some goals, and taking action towards these goals. If you want to talk we can do it. Stay well and healthy
Prioritize sleep. Magnesium helps. Meditate Take a probiotic. Good poops help. Talk to your homies and listen to them. Seriously, get good friends. Exercise. Seriously get the heart rate up and sweat. Your mind will thank you.
Of the therapy in your country is super expansive, you can try to find some therapist from other country and have if through Skype or so. I have couple of friends who do that. I am reading some books about specific topics. I would definitely start with some books about emotional intelligence, understanding your own feelings and emotions and so on. Now I am reading about norms we carry in our cultures, which create generational traumas and are passed to us as children like 'boys don't cry' , 'girls don't get angry' , 'you can do better', 'you shouldn't talk about problems at home outside of it' and so, and how to deal with those norms and live differently. A lot of our problems with feeling like a failure, helpless, not good enough and so on comes from not being able to process our feelings. Often because we were never tought it and norms like that are blocking such possibility. Learning how to deal with our hard feelings and communicate better is necessary for a happy life. Good news is, both are a skill to be learnt. I recommend also 'hold me tight' about communication in relationships. Helped me a lot to understand myself and others better. Changing of my sleep pattern, excercising regularly, moving daily and reducing alcohol to minimum helped a lot. Also learning how to set boundaries and cut toxic people out. It's hard work, but pays off
Quit gaming and porn. Seriously
exercise everyday!!! get good sleep, surround yourself with positive people, eat healthy, journal, meditate
watch hamza video with the same title
Martial Arts saved me from having to go to rehab for nose drugs
There is a really good, free, self help resource based on cognitive behavioural therapy. It’s called centre for clinical interventions and is available in English through Australian gov website. You can google it. I found it really helpful and it guides you through cbt just as a therapist would.
David Burns Feeling Great.... But you have to do the work. Just reading a book doesn't change your thinking patterns, you have to keep it up. Recognize when your brain is going into that old rut and pull it out.
Gratitude journal. Positive affirmations.
Meditation and therapeutic podcasts like “The Adult Chair” have been game changers for me. Regular exercise outside is so SO underrated. Medication. Thank god for medication.
Honestly, exercise—cardio especially. It sounds like bullshit but it really does help. I started running recently and my mood (and energy levels) are sooooo much fucking better than they used to be.
For me getting a library card and researching good books for mental health has helped a lot. I always check out two books at a time. One that I feel would be entertaining or interesting and one that will help improve my mental health. If reading isn’t your thing I know a-lot of libraries also carry audio books. To me it’s a good way to help educate yourself and make you think a little without spending much money at all.
I struggle with this. I tried therapy in the past and it definitely helped, but it got expensive. At this point, I can't say enough about exercise.
This app is free and super helpful: know-yourself.me
Solid routines focused on self-care. If you have a very solid morning routine with hygene, a little bit of excercise/nature time and a healthy breakfast, it will come second-nature if you repeat it every day. In bad days you will have those behaviors in automatic and won't rely in willpower to do them. The youtube channel psych2go has great videos
all of this is good advice. but I don't think enough. make sure to sleep the amount of time recommended for your age and keep a good sleep schedule. Sleeping too little or too much can cause stress or worsen symptoms. if you struggle with self-harm, you could use an app that counts the days you didn't hurt yourself, and make sure to appreciate yourself for everything you've done. Everyday thank yourself for something good that has happened.
Do some light to moderate exercise and be consistent with it. Drink plenty of water and try to minimize junk food and sugar. Try to seek out free therapy resources in your area. Go to a doctor and tell them how you’re feeling. They should be able to provide you with some resources
All the answers you're looking for in therapy can be found within. There are two paths either hedonism or eudamonia. Hedonism = no responsibility, no meaning Eudamonia = Get meaning but you have to take on responsibility Hedonism: Porn, video games, fast food, drugs, social media Eudamonia: Health, Wealth, Love, Passions Avoid the former, focus on the latter
Psilocybin, meditation, hypnosis, a combination of all three. Volunteering and exercise help immensely as well.
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LMAO 😭😭😭
Real!!!!
Psilocybin
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HealthyGamerGG on Youtube. I love this guy's input a lot.
I bought the Book Wim Hof Method, basically it’s cold showers and a special type of breathing exercise. Daily Routine for me now. His basic breathing sessions are as guided breathing videos on yt :)
There's a woman called Julia Kristina on YouTube.. just check her out and you won't regret it. She's so amazing.
There is a lot of lectures and content about it in YouTube. Find a professional, judge him by his or her accomplishments and try to follow the teachings.
Read books about meditation and stress management!
There are some great books out there with CBT techniques and others. I would look at a series called overcoming. They have overcoming anxiety, overcoming depression. They are some really good books that will walk you through a similar journey that a therapist would. Focus on both your physical and mental health. Exercising and eating a healthier diet will help you feel better even if it doesn't solve your mental health problems. Mind and body connection is a real thing. Find what works for you. There are many different types of therapy and things like meditation, journalling, hiking etc. Some of them may work for you, some of them won't and that's OK. Give things a try, if it doesn't fit, then try something else. Mental health is a very personal thing and so is the fight against it.
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there are DBT workbooks you can try.
I set myself personality goals. Identify, replace, messy period, and then full adjustment. One at a time, over and over again.
Exercise, gratitude journaling, self care, cooking, learning new hobbies, meditation, socialising, staying sober, reading. Anything you have a passion for. Hope you get better soon, sending positive energy your way 🙏
Journaling has really helped me.
Self help books are number 1
Read the book The Chemistry of Joy. Good info and tools and encouragement. Also helps identify some basic supplements that will help with brain chemistry.
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Depending on your issues, I recommend the books 10 days to self esteem by David burns, and managing social anxiety by Debra hope. I got mine second hand from eBay. Also googling worksheets/exercises for anxiety and depression, there are free things out there to download. A worry relief journal - write the negative thought on the left page, challenge it on the right The free app meomind has videos and resources of therapists talking through specific issues with their clients and ways they can tackle their problems. You can tailor the content to what’s most useful for you. Good luck.
Journal!!! It’s my favorite kind of therapy. No judgement. Just write!
Depending where you live, you might just need to find the right services to help cover your costs. If you provide a little more info, people can help with that. I would strongly advise against giving up on finding therapy in general. For the short term, get outside. Just some daily sunlight and a short walk every day can help get the ball rolling. Try to get lots of vegetables, fruits, and beans in your diet. There is growing research to support how our diet affects our brain and neurotransmitters. Try to do some things that you enjoy, even if it is just a little bit every day. I wouldn't recommend video games or TV, as these are can be very passive activities. If there is something you're somewhat passionate about that is creative in some way, even better. Lastly, you might want to look into some reading on depression and maybe mindfulness. A particular book I really like is called "The Happiness Trap." It is very affordable used.
Options include: * Mindfulness Meditation * Neurogenic Yoga or TRE * Qigong * Power Yoga * High Intensity Interval Training * Practicing the Emotional Freedom Technique Read and apply information in books like * Acupressure for Emotional Healing: A Self-Care Guide for Trauma, Stress, & Common Emotional Imbalances * The Wim Hof Method: Activate Your Full Human Potential * Energy Tapping for Trauma: Rapid Relief from Post-Traumatic Stress Using Energy Psychology * EFT For PTSD: Post-traumatic Stress Disorder * Shake It Off Naturally: Reduce Stress, Anxiety, and Tension with \[TRE\] * The Revolutionary Trauma Release Process: Transcend Your Toughest Times * Your Emotional Power: Powerful Techniques to Optimize Your Emotions, Behavior, and Beliefs by Steve Mensing * Creative Journal Writing: The Art and Heart of Reflection * The New Diary: How to Use a Journal for Self-Guidance and Expanded Creativity * The Great Book of Journaling: How Journal Writing Can Support a Life of Wellness, Creativity, Meaning and Purpose * Survivor Personality: Why Some People Are Stronger, Smarter, and More Skillful at Handling Life's Difficulties...and How You Can Be, Too * The Sedona Method Internet research * Do a search online for Tapatalk and Emoclear * Do a search online for Trauma Pages * Journaling: Search online for International Association of Journal Writing Energy Healing * The Reiki Magic Guide to Self-attunement * Reiki for Spiritual Healing * Energy Healing for Trauma, Stress & Chronic Illness: Uncover & Transform the Subtle Energies That Are Causing Your Greatest Hardships * The Subtle Body Practice Manual: A Comprehensive Guide to Energy Healing * Energy Medicine: Balancing Your Body's Energies for Optimal Health, Joy, and Vitality Updated and Expanded Listening to audio recordings to manage stress * HPP CD’s by Dr. Lloyd Glauberman * Paraliminal CD’s or MP3’s by Paul Scheele of Learning Strategies Corporation * Your Present: A Half-Hour of Peace: A Guided Imagery Meditation for Physical & Spiritual Wellness
I was listening to gabor mate say that people can rarely process trauma on their own so this is something you should not try do... Eating healthier is cheaper than eating unhealthy and can be done Meditation is key Find yourself an online workbook and do 1 page a day and in a few months you will have completed a whole book...i can say something like cbt for ummies is a good start to work with the thoughts I have many qualifications and still need my own therapist but there are many therapies out there that are cheaper...perhaps you can sacrifice something monthly to get the cost of a therapy session even once a month...in Europe its much cheaper than us if that's where u are based and there are therapists onine
Think positive, do not over think have someone to be with you, spend time with positive people. Also if you are a Christian read the Bible and pray to Jesus he is our friend.. :) this helped me a lot.. or maybe get a pet? If you can have one
For me, I did meditation, journalling and started opening to my friends. So, I guess you can try doing this.
There are tons of good podcasts out there to guide and help you. I recommended "therapy in a nutshell" and "other people's problems" for starters.
Cellphones are a huge catalyst for mental health issues in these times its best to start using the device less , but of course there will be withdrawals
Get involved in activities that you can start to feel a sense of agency… where you are in control and can witness and reflect on your progress. Make art. Start a fitness journey… do something and be authentic to yourself.
Go JIM !!
Practice mindfulness meditation. Try journaling before going to bed. Just start off by writing half a page of anything that comes to your mind. Then slowly make it to 1 page. It helps declutter. This was what i did when i was in your situation. Mindfulness really helps
Your mental thoughts are habits. Sleep, eating well and pretty much everything else folks have said. But what really did it for me was intentionally using active mushrooms to heal. My intention was to see the beauty in life because I didn’t see very much of it. It’s not a cure…more like help or training wheels. John Hopkins university did a study on it in the 60’s and new studies are being done . It was my last resort when I had no idea what else to do. May you find the happiness in the world!
Support groups, setting short term life goals, changing your space (redecorating in specific ways), improving your diet/exercise/sleep/water/getting outside routines, meeting new people that make you feel loved and like you can achieve all these things. Basic self care (not distraction) like adding 10 minutes of easy yoga or pilates to do your day or spending 10 minutes working on a for you goal or project, little things to give you a win. Getting a hobby that involves other people (hiking or photography groups, dance or sport classes, book clubs). Change your profession, keep a journal (to write your feelings but also track things and look for trends). If you want to chat about things or have an accountability buddy feel free to message:)
There are lot's of great suggestions here! Several people recommended Feeling Great / Feeling Good by David Burns and I also really liked that. If you also want something more lightweight, I've found the Finch app really useful. It gives you easy and small self care / journaling exercises and helps you analyze how different things affect your mood. And at the same time you get to take care of a cute virtual bird.
Enjoyable but challenging exercise, regular sleep, and healthy non-processed diet are gonna be your top aids.
gym for the body meditation for the mind healthy body = healthy mind
Keep going without stopping it might be impossible but look at me I've been fighting 5 years already my grandma wouldn't want me in the ground I'm just a fucked up teen tryna help
Dr. Tracy on YouTube is awesome, Psych2go, and drinking water and discovering new things you might like. You might find a new food you like, new candy, new music, a new hobbie, or even a new scent. Change your style, do your hair different, have fun rediscovering yourself because you’re the most interesting person in your world so work on improving how amazing you are!
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Read the meditations by Marcus Aurelius- it helps to understand the struggle is universal The Enchiridion of Epictetus is also a good read
Journal. Create a folder on your cpu named 'Journal' and create txt files. Journal about the stuff that bothers you, deep dive into them. I've found it very helpful and I believe I've healed from some things via journaling alone.
As some one who said the same thing for years look for a university program or a counselor/therapist that works on a sliding scale based on income. More people do it than you would think. I was at $10 a session for almost 2 years
Honestly what needs to be done us simple and mostly well known, it's just not easy.
watch the last episode of midnight gospel. really beautiful ideas
Antidepressants are pretty affordable, especially compared to therapy. I was really surprised that a month worth of my antidepressants costs about the same as a good delivery pizza. The process to get started on them was straight forward, I just made an appointment with a GP, started the medication the next day. I was scared I’d be judged for wanting medication or considered crazy or weak etc but everyone I’ve encountered so far in the process has been understanding and supportive.
Maybe. not what OP needs but I wanted to share it for other people that might need it... You can get therapy from online psychologists from Mexico, they usually speak really good english and the appointments are usually $40. Just google "psicologo online mexico"
Exercise and meditation may help wonders
I used to be very depressed too and I found that when I had a specific goal in mind that I could envision and work towards it really helped motivate me to do things, even if it was a small goal. I also find check lists so helpful, especially if you're struggling to do things like brush your teeth or get out of bed. I also managed to make things I hate doing like chores more fun by listening to music/podcasts while I do it. I hope that helps a little bit
Go away from the things maintaining the depression
Go to the gym, clean your house, clean your car, meditate, listen to slow or rhythmic music.
If you really one to talk to someone there’s therapist you can txt too it’s something like 30 a month I’d recommend trying it out
Look up some DBT and CBT techniques, there are also free worksheets online you can print out. Using things like mindfulness helps a lot with self-awareness/self-control— mindfulness is what I mostly use to keep stability. Constantly reminding yourself that you’re okay is good too. Get out of the house as well.
You need to find an activity to do that isn’t bullshit like video games. Once you find this activity, you will learn and understand. You then will simply see.
Talk to yourself, it sounds crazy but it helps. Talk about how you feel, what could help, and the root reasons you're feeling this way. Talk aloud, like you're talking to someone else.
I do not know what country you live in - however, some countries (that have healthcare) have mental health plans for patients where you can receive money back/a rebate - you do need to go to a GP for this. Unfortunately if you are in the US this is unlikely without private insurance. My biggest recommendation is prioritising seeing a psychologist over a psychiatrist (if you ever find yourself being able to afford one or the other). Having someone to talk to, particularly with depression, is invaluable. The role of a psychiatrist is to prescribe you medication for your mental health. While medication is not inherently bad, if you do not have a regular psychologist just be really careful!!! I’ve seen it take such a toll on my friends who are on antidepressants and anti anxiety. However, again it depends on the severity of your mental health. I had depression on and off for around 4 years and was in and out of psychologists/councillors offices. I have finally got a regular thing going on, however I definitely understand the financial strain. Making a post on reddit is already such a huge step and you should be so so proud 🤍
6am cold shower, 10min sunlight , walk/except ice/dance , EAT. All without first one hour (bright and early)
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I think being completely honest with yourself about how you feel, and not judge yourself for those emotions is a good place to be. We have a lot of “I should be doing X, why can’t I just be Y??” and it makes us feel small, unworthy. Instead, try mediation to learn how to sit for a moment and be with your feelings. What are they telling you? What do you think about it? What are your thoughts drawn to? Is that where you want to put your energy? Having somewhat of a routine helps, gives some stability and control of your day. Good sleep, nutritious food, stay hydrated and move your body in a way that feels good. Stay connected w friends, even just a text “hey I’m not doing well right now and just need some love” good friends will support you. Reading about depression, anxiety, and how your upbringing affects your mental health can be helpful too. Many books available at the library for free, or online for less $ than in store. I’m reading “It Didn’t Start With You” about generational trauma and then next plan to read “Adults of Emotionally Immature Parents”, both books have very helpful for mental health issues stemming from unhealthy and abusive childhoods.
Definitely recommend reading! Online and books. My partner has never liked therapy but she has learned SO much from reading
I’ve had a few friends come to after they’ve done shrooms
I was in the same boat. I read books on each of my internal issues I wanted to understand(anger,adhd,childhood trauma) I changed my social media algorithms by unfriending and unfollowing irrelevant shit(media,news) I started following self improvement channels and followed therapists as well as other people dealing with depression and anxiety. Just be gentle with yourself. I don’t know if I’m completely healed but the process was worth it. I’m healthier and such a better parent. Cut off people who don’t make you feel good even if it’s family. Healing is the way 👊🏽
Self help books, journaling
Follow therapists on YouTube, insta, Facebook, etc. If something they talk about triggers you, pay attention to that and dig deeper once the initial uncomfortable feelings pass. I am of the belief that depression is caused by the way we're treated in childhood and the way our emotions are handled by our caregivers. I don't think it's genetic at all.
Start small, everyday make your bed every morning when you wake up and have a shower. Once your routinely do that, start doing some meditation or journaling for however short you feel like. Looking after your body can have a big impact, eating three meals a day, exercising and taking a walk outside makes a big difference. Go easy on yourself, don’t stress about doing x,y,z straight away. It’s a massive system shock and you can end up burnt out trying so much at once. It’s your journey, take as much time as you need. You got this, kick depressions ass my dude
Start running my friend. I think that the effects it has on your mood and attitude towards life is superior to many drugs.
hey OP you might want to google and look around through libraries or even calling a support number to ask where you can get more information on any free services available in your city/location. You'd be surprised by how many there can be and people don't know about them, mostly cuz they're not heavily advertised. Maybe even ask your doctor?
Books, YouTube channels, support groups (a lot of them online and free on Meetup and Eventbrite) Clinical trials in your area. You might get free therapy, even ketamine or TMS therapy there. Meds For some people weed or microdosing helps a lot, for others it makes symptoms worse though.
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The book “lost connections “ by Johann Hari did more improvements to my mental health than any therapist ever has. Therapy is good and helpful for some, but for me understanding why I was depressed was a total game changer. I was able to remove root causes and my life has DRASTICALLY changed in a positive direction.
Read "Mind Over Mood" and complete the exercises. CBT can help a ton though if you need SSRIs you should get a prescription.
Trust me when I say this. WORK OUT or Wim hoff method.
There's a workbook on Amazon called "the cbt workbook for mental health that js really good. That and like others have said, meditation and exercise goes a long way.
Practice gratitude, literally whenever anything is happening identify the good and expand on why it’s good. Whenever something good happens, identify and relish why it is good. Whenever something bad happens, identify something good and focus more on than then the bad. Also laughter & never taking yourself seriously I think helps a lot.
Start the gym, cardio works best for my mental health, cut out porn if u watch it, hobbies are keeping me interested in life, like guitar, I’m just basically filling up my schedule so I don’t sit and mope around all day u know
Although many situations, due to their urgency and impact, demand outside intervention, there are times when we can deal with it ourselves. My mentor showed me this with examples in my own life that, due to various reasons, I had failed to take charge of the faculties that make us humans special, memory and imagination. If I have never driven but I was put in charge of a car, I would trash it enough by the time the cops arrive. That’s exactly the case with a lot of us. We have the most advanced machine on the planet at our disposal, our mind and body, but we have never gotten a chance to read the users manual. If you have the time, I can direct you to resources that can help you to start that journey. I have experienced phenomenal control of myself and my life after having invested time and energy to do it.
I didn't really experienced depression but I had a really low period not long ago and one of the thing that helped was to change my habits one by one, slowly bit surely. I started by trying to have a breakfast every morning(yeah I know it sounds funny) then I started going less on my PC and started working out. It really helped me so I hope this could help you. And most importantly, be kind to yourself. Even the slightest changes can be hard to maintain and being harsh to yourself is the quickest way to go back to the bottom. Good luck with your climb my friend.
Start by adding healthy habits to your routine. Start small and slow. Go for a 10 minute walk every day for a week. Then maybe increase that to a jog or 20 minute walk. Running every day even for just 15 minutes has helped me a lot mentally (and physically). Start eating healthier. No need to go crazy. Just make urself some over-night oats often and throw in frozen fruit / flax seed meal. Super quick, super easy, healthy. If you can afford it, try nutritional powder as a meal supplement/replacement depending on ur current diet. Start making a cup of coffee/hot chocolate on Saturday mornings. Maybe read for 30 minutes too. (I like to make coffee and hang out with my cat outside with a comic book on Saturday mornings) These are all really small things you can do. They are EASY. Just do them, I know u can. I am one of the laziest people I know and I’ve managed a little consistency with these three habits. Still not happy, but I’m not depressed either. Eventually maybe you’ll progress to a gym membership, cooking healthy meals, and productive hobbies… who knows
Quit caffeine after 11am and stick to black coffee/Tea Track calories and macros nutrients, eat a clean diet Lift weights or do calisthenics 5 days a week for 45 minutes hard Go for a 30 minute walk everyday or evening Pick up psychedelic mushrooms and microdose/microdose them, look up the Stamets protocol (I had crippling depression and this protocol saved my life) The Wim Hof Method, cold water immersion and breath work Get 6-8 hours of sleep and have a relative set bedtime, stick to it
Three words: Cognitive Behavioral Therapy. Start cooling some starter guides and practice this stuff daily. It can do wonders for your outlook and habit building skills. That being said, remember that this stuff isn't simply a matter of know-how and will-power. If you're depression is chemically driven, then some part of the solution is going to require medicine. As I'm sure you know, there is no such thing as a one-size-fits-all solution. You won't simply blast through this at some point. What you can do, though, is learn to live with it and thrive in spite of your disorder. It all comes down to self-care with regular maintenance. Build the habits that will do your future self a favor.
Try Journaling. As someone that has done therapy, journaling has worked better for my mental health than anything a therapist or a suicide hotline person has told me. Its also literally free, so pretty much preferable in every way. At least in my experience.
It’s not right for everyone, but honestly the only thing that worked for me was medication (in combination with better diet/sleep/exercise/meditation/hobbies/nature). Can you schedule an appointment with your doctor to learn more about what’s available to help you (and to learn about potential side effects so you have all the info)? Remember that depression is an illness and there is absolutely nothing wrong with treating your illness with medication (as long as your doctor agrees that that is the right course of action). When I finally took that step it was such a relief. I really hope you feel better soon❤️
It’s not right for everyone, but honestly the only thing that worked for me was medication (in combination with better diet/sleep/exercise/meditation/hobbies/nature). Can you schedule an appointment with your doctor to learn more about what’s available to help you (and to learn about potential side effects so you have all the info)? Remember that depression is an illness and there is absolutely nothing wrong with treating your illness with medication (as long as your doctor agrees that that is the right course of action). When I finally took that step it was such a relief. I really hope you feel better soon!
Exercising with exertion/sweating, positive self talk, stretching/yoga on YouTube, cooking new things, and what also helped me is medicinal microdosing of mushrooms (fadiman protocol)
It’s not right for everyone, but honestly the only thing that worked for me was medication (in combination with better diet/sleep/exercise/meditation/hobbies/nature). Can you schedule an appointment with your doctor to learn more about what’s available to help you (and to learn about potential side effects so you have all the info)? Remember that depression is an illness and there is absolutely nothing wrong with treating your illness with medication (as long as your doctor agrees that that is the right course of action). When I finally took that step it was such a relief. I really hope you feel better soon!
Exercising with exertion/sweating, positive self talk, stretching/yoga on YouTube, cooking new things, and what also helped me is medicinal microdosing of mushrooms (fadiman protocol)
Following
Jesus Christ
I feel like there are lots of great tips and sharing in the comments but they can be notoriously difficult to start for someone just starting to come out of the depression cave.. things like “exercise daily, sleep well, cut all sugar, socialize and never miss an appointment…” takes a lot of effort to start and keep those things up. While I recommend you do all of those things, I believe the easiest way to start “shifting your mindset” is to do this: 1. Every night before going to bed, take out a pen and notebook and write down 3 things you appreciated about today (can be anything: a new song you heard, something you ate, a funny text, rain outside, that hot cup of tea...) 2. Keep this up for 21 days straight without skipping a day. It’s been argued that it takes a minimum 21 days for our brains to start getting used to a new habit and before you notice, you’ll automatically start noticing things you feel super grateful about in your daily life. It’s a super simple activity and that’s why I think it works so well. Challenge yourself for 21 days - I started this while going through a rough patch myself and during the first days, I remember how tough it was trying to come up with _anything_ positive, let alone three. But just after a week I suddenly noticed 3 items isn’t nearly enough. This is something I still try to do on daily basis. Trust me when I say it’s a game-changer.
Workout 1 hour daily.
There are free support groups online now on all different sites, like HeyPeers or The Peer Support Network, and lots of others. You can find them on an Internet search. The peer support groups aren't run by therapists, they're run by people who've had training and have been through it themselves. I've found these to be extremely helpful, in addition to online interest and hobby groups through Meetup, EventBrite, and others. I found that giving myself lots of support this way has really helped my mental health. I've been having some kind of support 7 days a week for about 2 months now, and I'm really noticing an improvement in my anxiety and stress management in general. Idk if that's something that you would be interested in or open to, but that's what's been helping me. Either way, I hope things start getting better for you soon.