How To Fight Depression: The Definitive Guide To Feeling Better
What Depression Is
Depression is unhappiness plus despair plus fatigue. You can’t be depressed when you have energy, this is very important to understand in terms of controlling your energy levels. Anger is what results when you’re unhappy and have energy. anger is unpleasant but can be useful as motivation and is nowhere as crippling as depression.
Depression is also different from sadness, because with sadness there is at least a release when you cry. Sadness is much easier to control, with depression there is no release. With depression you lose even the will to fight the feeling because fighting feels pointless. Depression as a whole is a string of consistent negative thoughts that link to negative feelings in your physiology or vice versa: negative feelings in your physiology that manifest in thoughts.
Thoughts like I’m a failure, life is pointless, I have nothing to look forward to and I’m going to experience even more pain in the future are the most consistent ones. Out of all negative states, depression is the worst, the feelings of hopelessness, nausea, self-hatred and suicidal ideation are nightmarish.
The number 1 rule in fighting depression is don’t let yourself slip into depression, it’s much more difficult to pull yourself out of a depressive state than to stop yourself falling into it one. To do this you need to recognize your major depressive triggers and constantly monitor your mood.
The mental health community has done a good job of raising awareness for depression, but has created many misconceptions of what depression actually is.Depression is NOT an illness, by thinking depression is an illness it creates a victim mentality and a rationale for making excuses and blaming your depression.
Depression is a state, a state is determined by a combination of your physiology and your mentality. It’s true that depression has a genetic component, and you might be more predisposed to enter that state than others due to lower levels of key neurotransmitters but you can raise these neurotransmitters naturally and chemically.
Depression is within your control. Your state is your mood, your state is your reality, your entire life is just a series of state shifts, we link external events to our state but in reality it is completely internal, YOU HAVE COMPLETE CONTROL OVER YOUR STATE.
Now that you understand what depression really is and that you have control over it, I’ve outlined the most common triggers and the three lines of defense in your battle. They are controlling your lifestyle, using state boosters and the last line of defense is knowing howt to fight your way out of a depressive state. These all come from personal experience in my own fight against depression and I promise you everything in this article works.
Being sick sends hundreds of negative anchors/triggers to your mind, it also reduces your key neurotransmitters like dopamine, serotonin and GABA making it much easier to slip into depression.
Doing What You Hate
This could mean working a job you hate when you see no way out, family obligations, trying to please other people or any restriction on your freedom and pursuit of happiness.
This means thinking things like life is pointless, it doesn’t matter what happens we all die anyway.
Enjoying the material world is great but having faith in something greater than you gives your life meaning, peace, comfort. Pure materialism, is empty, hollow, poorly disguised nihilism. This has nothing to do with religion, but in believing that life in the material world is temporary after which we return to a state of oneness, God and love. This is a powerful tool in your arsenal but I won’t preach to you here and you guys who are committed atheists can just ignore this point.
Getting proper sleep is crucial to keeping your energy levels high, feeling lethargic destroys your state, make sure to get 6-8 hours a night. You also want to keep your sleep consistent and at night, instead of being up at night and sleeping during the day, this ensures a proper circadian rhythm which is what you’re evolved for. Getting proper sleep also strengthens your immune system, in my experience the number one cause for me getting sick is not getting enough sleep.
Sickness is a massive state destroyer, it’s very difficult to pull out of negative/depressing states when you’re sick. Taking 5 grams of vitamin c at the first sign of a cold is crucial. Slso avoid foods you’re allergic too, for me that means no dairy, garlic or onions.
Drinking Lots Of Water
Feeling relaxed in your body is crucial to your state. Without enough water your muscles will get tight and you become irritable.
Eating well gives you good clean energy all day, this is the backbone of your state. Eating well also prevents state killers like stomach pain, lethargy and bloating. That means eating natural foods when possible like meat, vegetables, fruits and nuts. This also means avoiding foods you’re allergic to.
One key factor for maintaining energy throughout the day is to keep carbs low/moderate and rely mostly on protein, fat, meat and nuts. These are great sources of energy for the day, save your carb loading for the night once you’re ready to relax. Too many carbs during the day destroys your energy because your body has to focus all its resources on digestion.
Fasting in the morning with caffeine blunts your appetite and gives you extra energy and extra time in the morning that you would have spent making and eating breakfast.
This is the most powerful state amplifier on this list. Ejaculation causes a dopamine crash, a testosterone crash, and an energy crash. Even from just ejaculating once I get lethargic. Consistent ejaculation kills your life force, energy and killer instinct.
With no ejaculation you’ll notice brighter moods, better energy, better circulation of energy, more confidence, more presence, less fear, higher sex drive and an increased pleasure from sex. If you can’t hold back from ejaculating (it’s hard) then try and limit it to once or twice a week, ideally at night before bed.
High Intensity Training
High intensity training is the best way to exercise, it elevates all your key levels like Testosterone, growth hormone and GABA without flooding your body with cortisol like endurance exercise. HIT gets blood flowing and energy up, especially if you do it first thing in the morning, this includes weights and HIT cardio.
Stress Free Living
This is a key one, it’s not always possible especially if you have a high stress job but you have to do what you can to minimize it. Stress causes state destroyers like anxiety. and adrenaline dumps. Work on positive reframes, outcome detachment and removing stressful situations. That means not working a stressful job and getting rid of negative people in your life.
Positive Thinking And Thought Reframing
You are what you tell yourself, when you tell yourself negative things they will store in your body, you can feel it in your diaphragm and the sides of your stomach, this usually feels like nausea.
If you can’t be positive at the time you have to do your best to at least avoid negative thinking because if you don’t you will easily spiral into a depressive state. This means taking negative thoughts, analyzing them and asking how is the useful to me, if it’s not, then discard it. Think of some key reframes to the trigger points listed above as well as some key reframes to your own personal trigger points.
Having A Mission
Every man needs a mission, a mission allows you to overcome obstacles, a mission gives you purpose, a mission gives you tunnel vision from negative thoughts, a mission projects a positive reality for your future. Focusing on your mission is an awesome way to channel your energy away from negative thoughts, it also allows you to reframe your suffering as a positive.
Not Doing Things You Hate
This means your job, social functions, hanging out with people who don’t respect you, playing an image you don’t feel because society compels you. Stop doing as much of these things as you can and notice how much better you feel.
Managing Your Reality
Don’t have co-workers or minimize your time with them, same with negative family members. It’s much harder to manage reality with negative people pressuring you to conform. It also means avoiding all negative media, movies and news.
This means consistently watching and monitoring your state by making the subconscious conscious. This gets easier with practice and your mind will automatically send you red flags on negative thoughts.
Having An Achievement Mentality
Make a promise to your self that from now on you’ve transitioned to an achievement mentality. That means instead of getting high on food, drugs, p*rn, video games or any other escape from reality, you’re now going to get high on achieving. You’re going to use the mentalities, routines, and structures on this site to forge laser-like focus in achieving your mission and goals.
Look back positively on all you have going for you now . This is easier said then done and is a gradual process so start with baby steps.
Keep a daily routine, be organized, go to bed and get up at the same time everyday. This brings you order, stability and allows you to focus on your mission while giving you pride and control over your environment.
Multiple Areas Of Self Esteem
You need to take pride in many areas of your life including but not limited to, your mission, your career, your presence, your style, your fitness, your relationships etc. This means when you’re failing in one particular area you can still receive plenty of self-esteem from others. For example you fail at hitting your gym goal for that day so you work extra hard on your business.
Standing/Sitting Up Straight
Standing up straight is the physical embodiment of your most powerful state, standing hunched over is what people with low self-esteem do. Standing up straight gives you increased energy. Standing up straight also sends cues to your body giving you an increased projection of power, most people don’t stand up straight because they’ve spent a whole lifetime apologizing for their existence.
Affection directly raises oxytocin, this is the chemical that makes feel you warm and fuzzy. Some guys don’t realize they have affection needs, not just sexual needs. So go find a cute girl to cuddle with at least once a week (after sex of course).
Start with a warm shower and finish with 30 seconds of cold, 5 on the head, 10 on the chest, 10 on the back, 5 on the head again, I do this every morning. Its refreshing and gives you a great adrenaline and energy boost.
10 minutes of sprinting on the treadmill, or HIT on the stationary bike will boost your level of endorphins, these natural painkillers will give you a quick state boost. Avoid the using the treadmill often because running is too hard on your joints.
Reading/Listening To Motivational Media
This is crucial, the human brain is like a sponge and the more positivity you’re around the more positive you feel. Even reading a Tony Robbins book, which is 99% filler will affect your mood positively through immersion.
Caffeine is the second best drug I take. On an empty stomach a 100mg caffeine pill in the morning gives me a consistent energy boost for 3 to 4 hours and sets the proper tone for the day. I also get a mild euphoria and faster cognitive processing.
Caffeine is a great drug because it works consistently every day with only a mild tolerance forming. With that said if you don’t take caffeine every day the effects are even stronger with a near recreational drug high. A caffeine pill with lots of water is the best way to take it and negates the diuretic effects. Caffeine is also great state boost mid day if your mood is getting low.
Going out with your buddies who can make you laugh is always a great state booster, especially when you’re feeling down and don’t want to go. The most consistent though is throwing on a comedy, or youtube videos, these can put you in state within 10/20 minutes.
Powerful uplifting music is awesome for a quick state boost, I don’t go anywhere without headphones. First thing in the morning is the most important time for music, the first thing I do when I wake up is put my headphones in and put on uplifting music.
Fighting Your Way Out
In many ways depression is rage turned inwards. Harness that rage and let it motivate you and that you won’t be a slave to it any more, that you won’t have another day destroyed. Then use that anger and focus towards the obstacles in your way and how you will be a glorious success. Fight, strive, kick and claw your way up to a neutral mood.
Don’t Future Plan
Depression means you’re in mental survival mode, this means regrouping and directing all your energy to lifting your present state. Don’t try and plan your future in a depressive state, all your future dreams will look hopeless and stupid, this will push you further into a depressive state.
This means telling yourself that this is a temporary state that will soon pass. Telling yourself that the reality you’re experiencing is not objective.
More important than positive thinking is avoiding negative thinking, that means fighting hard when you recognize yourself going to a depressive spiral, that means telling negative thoughts no, no, no! Thought blocking is also crucial when you’re in the middle of depression, tell those negative thoughts to f*ck off. This is your most effective tool.
Use any of the state boosters listed above.
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