Between Mended Light, Cinema Therapy, and a few other channels run by therapists, I've really started to heal and grow these last few years. I'm very thankful for all that you and your wife do here in this space
As lame as this might sound, my cat has always helped me immensely with my depression, she's always been there for me without even having to say anything, provided the much-needed motivation for me to get out bed (to feed her, change her litter etc) forcing me to do grocery shopping even if it is just online of I can't face the outside world. For nearly 14years this little ball of fur has been my saviour
Not lame at all. There are many studies (sorry I can't reference them for you) that indicate a correlation between proximity to animals and improved brain function.
I appreciate you being candid about still struggling with this _as_ a mental health professional. I went to school to become a therapist, but had to quit halfway through, and there's this part of me that worries I could never be a qualified therapist because I can't always solve these issues for myself.
I got a Bachelor's in Psychology because I wanted to understand why people do what they do, but I never found the answer... 30 years later I discovered that I'm Autistic which explained so much! An interest in the topic might be the key to both helping yourself and other people, and I think that might help make you a great therapist because you do understand how it feels.
As someone who is in school to become a therapist and is now what I call just outside of depression finally, I can tell you theres a reason why we have mandatory personal therapy hours to become therapists. Ive been in my own therapy for over a year now (while in school to become a therapist) and I can share with you what my therapist told me. You are learning how to treat those issues by going through them yourself. Theres a reason therapists have therapists and why we have peer groups and supervisors. therapists arent perfect beings the main thing is to not ignore it and ask for help. I still struggle with those thoughts too, and I do agree with you that I wish our educators were a bit more open about sharing their struggles in their own mental health and as therapists.
I've moved from a severe depression to something on the border of mild and moderate over the last few years. Routine has been essential to that progress. I get up, shower dress, make the bed, walk the dog, then the rest of the day I work depending on my capacity that day. I still struggle with focus, but it's slowly coming back. Thanks for the video. I also have social anxiety which is the bigger problem right now. I want to go out and do things with other people, but somehow always miss the chance, or decide I'm not up to it. My roommate tells me just to go, and I want to, but it's like there's one of those invisible screen doors that blocks me. Any suggestions for getting past that. It is easier if someone else is with me, but I need to get out by myself sometimes.
I've been doing touristy things by myself, like discovering my own city when I feel like I'm not up to anything. It doesn't have to be anything big, I just pick something that is recommended to tourists like a walk or a particular sight and go do that. I think it helps that there are usually people who don't pay any attention to ne because they’re so absorbed into their own thing and it's kind of ridiculous to go do touristy things in your own hometown. Plus, I get nice pictures out of it and discover new things I didn't know before.
Taking care of myself is such a central topic for me, although I have no depression diagnosed I can say, someone like me just do not have idea of how to take care of myself properly. I am writing down this comment at half past midnight and I want to sleep, but frightened of what going to be next day. Whatever it is, I know I may feel depressed, self-loathing, sabotaging my day with guilt thoughts. But, I should say, having a good sleep, doing stretching and simple exercise before shower, and than doing my standard, a bit boring breakfast still gives me more hope in overcoming lack of aelf-trust than not doing it. And then. Everyday I feel next day will be the same as before, but when day after tomorrow comes I feel the good result of what I can do now and here. So it's a long run marathon called life and I want to light during whole path.
Your channel gives me access to a professional perspective and through self-education & a lot of hard work, I'm seeing myself morph Into a much happier and healthier person. This channel is life saving to those who can't afford adequate mental health care
I was curious if you could do a video on grief counseling, or resources to help, my wife committed suicide about 3 months ago, and advice would be appreciated.
Question for future videos: How do I know if I’m being manipulated emotionally? I have CPTSD, depression and GAD and I find it very difficult to navigate relationships when I get emotional because I don’t know if I’m being too sensitive or if I have a response that’s normal given the situation and what was said to me. For example, with an ex, sometimes I thought our relationship was not healthy because I felt so alone and unsupported emotionally but I would forgive him and try to not act on my anxiety because I wanted to be a forgiving and kind and nice and heading toward “enlightenment”. However, some times I thought that this relationship was benefiting me in that overtime maybe I would learn to become less sensitive and learn how not to act on my emotions. I find it very hard to trust myself given different videos and therapy groups have said to not trust or act on my thoughts and emotions because they’re temporary. And it seems more and more like my sensitivity is a hindrance to me.
This video was great and helpful. I've been feeling down lately and for the past month I managed to drop all the routines that kept me on track. Can't wake up early, can't excercise, do my hobbies etc. All of them seem impossibly hard to do. So I went to see a therapist. She said I should just do the things and then motivation will come to me and that sometimes anxiety has no root cause. So I should just do the things I feel I can't. I was overjoyed to pay for this advice. (she talked about this for a solid 15 minutes of my time)
When I exercise, I feel awful and am in a crappy mood for the rest of the day. I think endorphins don't work for me like they do for most people, or maybe my body just doesn't make them.
I am usually positive but my attitude has shifted to a more negative stance. I am wondering has my attitude been effected by my coffee intake. I have become quite a coffee addict.
I'd elaborate on the baby steps thing by not making the small tasks big. I have a rule that "do yoga" means ANY yoga, 1 minute of rolling my neck out counts, it doesn't have to me a 20 min video or a 1 hour session. Same with meditation, it doesn't have to be 30 mins sitting in silence, it can be 1 minute just deep breathing. Make the tasks as simple and small. Often once I start moving for yoga I will do more, but if I don't, I don't beat myself up for it because I still did it, I achieved.
That's so true. If taking a shower is really too much for me, I wash my face and I usually feel and look more refreshed afterwards that it gives me more energy.
This is really helpful to me because with fibromyalgia I really can't exercise heavily; it will increase my pain level and ruin me for the rest of the day. But a minute or two of stretches is something I can do.
For very stressful or very low-energy days I keep a to do list for shortened routine things around (e.g. having a planning meeting, but instead of 90 minutes, just the most important talking points in 30 minutes; or a daily maintenance routine that is 10 minutes instead of 40, with just the absolute crucial things on it). The written steps guide me through the process and I don't have to think about them too much.
For anyone like me who struggles with creating depression nests and letting their place go, I really recommend the book "Unfuck your habitat". It's a such a great system because the author actually talks about how to get to cleaning even though you're depressed and it feels like the most overwhelming task. Her book really helped me with not letting my mess get out of hand!
Can you make a video, for the "functional" depressed people. Because I do that, I do everything that I supposed to, I get up, I get dressed, no matter how I feel, I go to work, I eat, I work out (sometimes), I am in college so I go to classes, I study... But everything feels awful, I am just doing what I am supposed to, I don´t feel good at all, but I know not doing it will make me feel even worse, failing classes will make me feel worse, but still... How do I feel something other than this duty felling, of that is what I should do...
In my opinion, you need a belief in what your doing. A deeper feeling that makes everything so much more awesome. We aren't just mindless robots. We are amazing creatures that can do so much. We are just being forced to be a working class instead of building something meaningful. Find meaning in life. That will make washing a car feel incredible if it's what you want to be doing. If your cleaning that car because your happy where you are. It's a privelage to have peace in our lives.
My therapist had me start writing down everything I did accomplish in a day - no matter how small. At first that list was pretty short, but as I started to focus on what I could do instead of getting stuck on what I couldn’t/ didn’t do it helped me start to feel capable again and start to do a little more each day.
Walking my dog for an extra 5-10 minutes when I'm in a depressive slump really helps, I enjoy watching him discover new smells and watching the birds and squirrels
When I'm having a really rough time with my depression, I count it as a win if I eat.. Or if I "take a shower", me dumping water on my head from a water bottle, shampoo and using a shower sponge, I count that as a win. And I know you weren't promoting Islam, but I smiled at the story since it was so sweet and uplifting.. so thank you.
I am doing a similar routine called S.A.V.E.R.S... which stands for Silence (meditating), Affirmations (positive ones), Visualization, Exercise, Reading and Scribe (Journal). It is very difficult... At least for me and at least for now... I can just hope it'll get better. Anyway, thank you Mended Light... you two always make me feel a bit better 💗
As someone who has been struggling with depression for years. The best thing I found to do is to move, just to do something anything. It feels like a quick sand effect of if you just lie there you just sink and feel bad but if you try to move it raises me out a bit.
Major depression accomplishment for me, I took a shower and did laundry. I am now way more tired than I expected to be. But it helped to see the progress.
I have a card on my mirror now... Showering, curling my hair and doing makeup is one of the best ways for me to break out of that mode. And I always do it as a last resort. When I am looking at myself in the mirror after getting all dolled up, I wonder..."Why don't I get jazzed up more often?" Now I have a card on my mirror that reads "Baby girl, are you down? Put your hair up! Are you blue? Paint your lips red! Is your soul feeling cold? Take a hot shower! I love you, baby girl. ❤ Eda"
It's wonderful to see a therapist that actually gets it, because they also have depression. Motivation is so hard for me. But getting my elderly mom up, getting her meds, and cooking her dinner, because her Alzheimer's now make the last two dangerous for her to do herself, keeps me going.
For me, if food is not already made I wont eat. So quick things are necessary. I'm already heating the kettle for tea so I just boil more and have an instant oatmeal packet. BOOM, I didn't eat the cake....yet. And I'm more inclined to get dressed after that as my routine is to eat first then dress. This also makes sure I take my meds.
Not a routine, but I find if my place is clean it makes me feel so much better. so if you can, maybe try to incorporate 1 min or 5 min (or whatever you can manage) of tidying up into your routine. Or make it simple, if you do get up to get food/sth to drink, to the toilet, take something to that room that belongs there, for example dirty clothes to the bathroom for the laundry basket, an empty mug to the kitchen, etc
Ouf - For me cleaning is one of the biggest hurdles. Not that everything is where it's not supposed to be but more like the chaos has some structure to it and the real cleaning part is more work than just a thing. I also can't just stop at something half done ^^" if I start it I want to finish it.
@@moujayay oooh yeah I totally feel you on that not wanting to start because you know you can't finish T.T Yeah, but even though just putting things back doesn't equal deepcleaning your home, it's still better than nothing and I think that's the important thing :)
Thanks Jono. One thing that helps me is outside time - even if I can’t get outside on a particular day, at the very least opening a window and letting the outside come inside. Fresh air and natural light is underrated. Have you read Johan Hari’s books ‘Lost Connections’ and ‘Stolen Focus’? Definitely worth a read.
I have agoraphobia with depression & panic disorder so I make myself go out for a walk every day. If I don't, I feel worse than the panic attack I get every time I walk out my front door. The fresh air is so great even if it's just a short walk around the block. Thank you for your videos.
Great habits to have, not only for recovery from depression but also to keep depression at bay. It’s a constant struggle for me but reminders like these are life savers !! Thank you ❤🙏🏻💜
I hug my dogs and cat. They each need at least a few cuddles each day. I also have a hard time with writing when I'm in a slump, but sometimes I really want to do it anyway. I have found with screenwriting that sometimes it helps to watch a video of someone else talking about screenwriting before I attempt to do anything myself. I can see the passion others have for it and get excited about it myself, and that little inspiration is often enough to get me going. It helps me do something productive that day and keeps me from losing interest in something I love.
I was severely depressed and without any support for many years. I dug myself out of it with a gratitude/appreciation journal. It helped me to rewire my brain from focusing on everything that was bad/wrong with my life to focusing on what was right/great with and in my life. It also taught me that I valued interactions with living beings over material things, too... so... my kid... my pets... friends... I realized all the material was nice, but not nearly as much as the time spent with the living beings. We're taught to focus on the negatives, but it drains us and keeps us feeling horrible... so... refocusing really helped me a lot. Now, I'm quicker to think "wow, I'm so glad I can handle x, y, and z" instead of "omg x, y, z happened and everything is awful" ... it makes a huge difference.
Right now I’m studying the book Transitions by William Bridges and journaling my responses to the questions in the book have really forced me to take a look at how I process life changes. Thank you for the advice!
I LOVE LOVE that phrase, "Exercise for sanity not for vanity." I deal with an autoimmune issues that cause weakness in my muscles along with vestibular migraines and the unpredictable nature of it causes mountains of anxiety and depression. Working out is difficult for me because I have to accept that I wont get stronger due to my illness, but changing the purpose of the workout to be more for my mind instead of my body, really inspires me. Thank you! Keep posting! I love watching. :-)
Getting into that routine of at least showering and getting dressed is a really good tip. When it then comes to exercise… I find changing modes really difficult when I’m very depressed. Like, if I’ve already changed into one set of clothes, having to get up and change again to exercise appropriate clothes is a blockage. So what I’ll do then is, get myself to the point where I’m able to go for a walk. I can start with just getting in the habit of sitting outside in my day clothes. Until I get to the point where I feel I have it in me to actually lock the doors and get walking.
Couldn't help but notice that you seemed really down in this video Jonathan. Usually, between this channel and Cinema Therapy, you're more upbeat and passive, as though these concepts (while still being knowledgable and understanding of them) are far from you. In all fairness, depression isn't a light hearted conversation, but it seems obvious that it is something that you've really had to work through. If you ever need a reminder, here it is: You are a wonderful therapist, a thoughtful and genuine person, and your content helps a lot of people! Keep getting out of bed and keep making these awesome videos! This fan is very proud of how far you've come and will continue to go!
Valuable tips! I just had a week off and wasted it all in bed feeling gloomy. I have tonnes of college work to do, but with depression and my adhd procrastination makes it impossible to just do the darn thing! Would love a video on that. I’ve found that on depressed days I can’t even focus on work when I do sit down.
How to navigate neurodiverse relationships where one has ADHD and or Autism, and the other Autism? uh... asking for a friend EDIT: both have severe depression and occasional suicidalness but have visited too many therapists for either of them to be able to trust them but at least one is still trying seeking outside help
When I got out of the house for my rehearsial, I did not expect to tear up in the train at the words: 'That was my one shot at love and I blew it.' Maybe I need to revisit this with my therapist...
I needed this today. My room is really my only safe space. I don't have a chair so I do everything in bed. I know it does not help my depression. One thing I do to help is body scan. I can only be in bed so long before my back hurts or legs start to get twitchy. When ever I feel that I get up and walk downstairs. I look in the fridge for something to maybe eat. Then I go back upstairs. Nights are my prime time. My naturally wakes up between 10am and noon. If I actually get up I stat my day. I try to go to bed before midnight and it almost never works. It's generally 4am before I fall asleep. Doing body scans has helped me know when I am actually tired. I listen to what my body is saying. In some situations I can't give it what it needs because of things out of my control. I try not to be discouraged about it or feel ashamed. I am doing my best even if no one else can see that. My religion is a big center for me. When I need someone to see how well I'm doing or to celebrate small wins with I look to Christ. I know that He knows how hard I have worked and just how much my small victories mean.
I started working out in whatever I was wearing. Day clothes, pajamas, whatever. Just removing that step of putting on the work clothes, which felt impossible, did the trick.
My strategy Is reminding myself of anything I have done that makes me proud. Even doing pretty makeup. That time I got max grade on a test at school. That other time I finally beat a hard videogame level. When I made a tasty cake. All that helps me realize I'm actually good at at least one thing, and if I did it in the past, I am capable of doing nice stuff.
This is great. I find depression hard to deal with when others feed the depression themselves. I had a lecturer who I went to as I was struggling with his course and when I mentioned I was not feeling well and depressed, he responded by just staring at me and sighing. I had to be the one to break the silence. He then proceeded to mock me and talk to me like how someone talks to their dog. I have encountered these people throughout my life and all have been authority figures with power over me. Some were also family members who made me out to be a paragon of virtue when I felt like I was barely surviving as a n adult. It's hard to drag yourself through the depression when others are confirming the negative thoughts you know deep down are untrue but are yet to prove it to yourself. I personally don't know how to get around that
Any tips for a night shift worker, who takes care of her little (ages almost 7 & almost 2) special needs during the day! Husband works 1st shift and no other options for help. I also have a chronic illness autoimmune disorder. Definitely sleep deprived! I usually get about 1.5 nap in the mornings and about 2-2.5 hours nap in the evenings! Job change is not an option at the moment and neither is daycare/babysitter. 😔
I just made a comment a little while ago, but I forgot to say I had two hip replacement surgeries and they both went wrong. I find it difficult to walk so use Mobility Scooter when I’m out. I am 75 years old. Hopefully I’m going to look up some chair exercises again. Thank you so much for your advice, Diane 👵🏻👵🏻
Wow,.. even though you're comical at times, yours words Really explain Depression. No hope, drive, motivation... That you don't care about anything you were passionate about... Unfortunately, my life altering traumatic event, blasted me into a horrible place called depression. I hate it so much,..I've never felt this horrible,. Not only am I suffering from " love of my life" gone,.. I lost my career job that also was a love of my life.... the shock, the stress, anxiety,..the grief,.. I've been searching up any means of understanding and recovery. I've lost too much weight, and look n feel terrible,.. but. I showered, and went to the gym to workout. I'm here now,..... it so difficult to be here.. 🙏you, and everyone hurting.
Wow, this Doctor was brilliant. I think you must’ve been a fly of my wall. Most of the things I could honestly relate to going to watch some more of his talks. So many thanks Doctor for helping me. My name is Diane and I live in London England. 👵🏻👵🏻
Its hard because im a 21 almost 22 year old and i feel like im superrrrr stubborn!!! 😢 its hard but i will try this!! I’ve started stretching my body it feels amazing and i like it. ❤
Any advice for someone who’s partner doesn’t believe in mental illness but constantly criticizes you for the symptoms? I’ve been diagnosed chronic depressed for 12 years and been in the relationship for 11. He’s constantly on me about how basic human tasks are a big thing for me, how I never finish things, and how I don’t express like I care about things like a normal person would….. it’s because I’m not. I’m heavily traumatized and have rejected meds because he doesn’t believe in those either. He sounds terrible. He’s not, he just genuinely can’t fathom it while he tries to be supportive in the wrong ways. He’s like talking to an old man who loves you. The ol “just pick yourself up by your bootstraps and do what you need to do!” Mentality. I promise if it were that easy I would.
Why u don’t find a buddy for ur company staying ur place to help u a little by a little instead of just being depressed you alone home suffering and suffering……. Isolation, independence alone , mistakes again no one can correct,,.,. “Be real you “or “be yourself “is def not for our lifetime! Because everyone gets problems of just “being urself”! The same thing to depression! We need fighter for it but not u!
I really really love your videos, but I can't look at them - these constant "cut jumps" are terrible. ^^ I'm sorry, media nerd here, you SHOULD stop that. ^^ The content is great and very helpful anyway. Thank you
Okay...harder one for next vid: how do you help a friend who is, at times, suicidally depressive, whose doctor keeps switching his meds, who just had a really bad break-up, and who won't talk back to nice people because he thinks he's worthless? This isn't in ANY way a real-life example. Noooooooo, not at all. Sigh...my poor guy.
"Exercise releases endorphins that make you feel good" cute. For anyone suffering from Depression that might shrub off his suggestion that you exercise I need you to pay attention. You're Heart pumps your blood through your body but your Endocrine system works on a hydraulic basis there is no pump. Your serotonin dopamine and of course various other Natural endo Cannibanoid endo opioids and endogenous endorphins are transported to the parts of your body that needs them. In other words a little exercise doesn't just give you the tingly feel good and work out your stress. It literally transports necessary hormones throughout your body and gets you high as well as kills pain, depression, anxiety and just makes you feel better because you. Accomplished something. Yes it can be hard. You just have to get past that part. I suggest you start very small and just try to push a little when you can.
But what to do if it is fysical imposseble, i like to work out ivm depression?, but when i'm depressed, not even by thinking, but my body is so heavy i can not exersise, and when i do, the next day i'm exausted
I love all your channels, but I think you should keep a steady frame, and not change it every two seconds, it's disturbing (Sorry for my poor English, as I'm French)
When I get depressed, I tend to get the basics done (because I've seen and felt the differences): Wipe down my face, brush hair (into a hair tie) Fresh pair of undies, minimum (nothing stinks if rewearing) Drink water Get sunlight By the time I have managed that, I may have scrounged up an appetite, or I'll make my bed or dally on the porch in sunlight for Too Long, observing birds and bugs in sunshine or rainmist.
ok, so I have to make this point. I have chronic pain due to old injuries, and exercise is a HUGE trigger for me. At the absolute best, I'll get a mild decompression feeling from exercise, and that's incredibly rare. More often than not, I get annoyed, irritable, and flat out angry from exercise. To the point of someone telling me to will piss me off. Doing the thing of "I did this thing I didn't want to do" doesn't help.
I was depressed for a year or more after losing job, lightly-assisted meditation doesnt work, shower only help for a few minutes, etc etc. Then I save a sick cat (with monetary help from some online friends) and that cat help me fight depression in return. He gives me hope that I want to live to help him live and he forces me to have decent sleep schedule by yelling up to one hour each morning to get me to walk him outside. I conclude routine help, but routine is hard for me. I can maintain for two months but that habit people talking about never form.
You are right about how depression feels , it is like carrying heavy weight . I’ve had this illness for 30 years . The get dressed and shower routine does help.
Mental unwellness or emotional struggles Are Physical. The Gut-microbiome is the brain to be treated in order to heal mental illness. Lived experience.
It`s interesting... For some reason I feel angry, because I know what you say is very good advise, but thinking about me doing exercise and sleep and wake up early, makes me angry... For analisis.
thanks, I have been feeling so sad lately, sad and angry, and sometimes not wanting to live anymore, I don't know how to deal with this, I have got therapy and medicine before and I see myself here again, I am waiting it'll pass, and hoping there will be better days
☝️ Me again. This or maybe the next one rang like a bell. I am flat. I don't feel anything. I often go on adventures to emotionally hurt myself on purpose. In order to feel something. Craziness. Well there we are. I don't understand it.
for me the hardest thing is to fix my sleeping routine, it's 2 AM right now where I live and for several years, like 6 or more, I can't restart it to the point I can get up at 9 everyday, let alone 7, and I don't know, this video gave me some food for thought, so thanks
Is it a specific type of depression when your mind is totally fucked up, negative self-depreciating thoughts constantly, but you still get things done? I tend to do the necessary tasks like basic hygiene and laundry and general housekeeping and work etc, but can't get my mind to heal itself.
I take some of the decisions out of my hands with post-its all over my hands. Then I don't have to think about it--eating, grace, brush hair and teeth, etc.--because past me already did the decision making. I also give myself A LOT of grace, because the societal pressures to 'do' is for society, not for me to internalize.
important addition, at least for me: get outside. If that feels like too much, open that window, sit on the windowsill. Listen to the birds. Watch the treebranches sway in the wind.
Jono: I don't know if you'll see this but these might be a few things you might want to consider, look into, etc. in terms of helping with your depression. Especially my information below on magnesium. 1) a number of commenters are mentioning not letting ourselves get too, much less too chronically, HALT - I would add OO to that - HALTOO (don't get too hungry, angry, lonely, tired, AND out of shape and overweight). This is true but there's two parts to that - creating routines, systems and habits to prevent that and maintenance to stay out of that, but two, what happens when we find ourselves in one or all of those states acutely or situationally / at least temporarily and need to get ourselves out of it? For immediately relief, food and preferably a decent healthy AND tasty, nourishing and sustaining meal and small action steps to build any kind of forward momentum are some things people can do. But long term, many of the things Jono mentions in this video as well as maybe researching recipes and the Mediterranean diet and cutting out sugar and educating on how to eat healthy sustainably, finding recipes, doing meal planning, meal prep, etc. are also useful. 2) in addition to our macro nutrition (food - complete proteins, healthy fats, complex carbs, non starchy veg), you might want to research supplements and what micronutrition can do for overall physical and mental health maintenance. Maybe you have done that and you know all this and it doesn't help you too much. But I practically by accident discovered what I think (from what I understand and personally experienced) was at least one significant micronutrient deficiency (magnesium) and correcting that made a world of difference and resolved what essentially was serious, sometimes disabling, chronic fatigue and my worst physical symptoms of anxiety. And definitely what might've been considered the worst of physical depressive symptoms. And this is after seeing many doctors who never even tested or looked into my micronutrient levels, much less magnesium, and who said nothing was wrong. Anyway, it started with taking a GABA supplement which had such night and day results (bound to the couch for three hours one moment literally unable to move with limbs feeling like heavy lead pipes - to being up and doing chores with ease and speed ten minutes after taking GABA) that I then did a deep dive research into the function and role and importance of GABA and GABA receptors. (GABA being gamma amino butyric acid). And then I switched to ashwaghanda which had a similar effect / is a source of GABA as well. And used that sometimes in combination with rhodiola rosea ("the nap in a pill") and l-theanine for extra anxiety relief / support. And then I learned about magnesium and its role in the body (and then all the other micronutrients). And how magnesium is critical to over 300 enzymatic processes in the body and over 600 biochemical processes, including key to GABA production and GABA receptor functioning, nervous system function, and it's even essential to the production of the ATP energy production of EVERY cell. Anyway, I've tried to educate myself on not just how to correct any micronutrient deficiencies but optimize my micronutrition (among the other things needed for good physical and mental health - many of which you mention here), and I think it's made a huge difference. Also I'm not on any medications - sometimes certain nutrients or supplements interact adversely with medicines so that's important to clear with one's doctors. But what I take now is the following: As far as specialty / extra support supplements - now only if / when I need or want them - I don't take these every day (although I do like the boost in mood and energy I get if I take ashwaghanda and rhodiola rosea before a workout): GABA, ashwaghanda, rhodiola rosea, l-theanine. L-theanine for extra help with anxiety some days if I need it. Some people find relief / extra support for anxiety and insomnia with l-tryptophan, 5-htp, bacopa moneri, holy basil, and lemon balm. And St. John's Wort for depression. But my (mostly daily - magnesium I don't have to take a full 400mg of every day and if necessary can go many days or a week without but I don't want to get too low again so I don't usually go more than a few days and try to aim for at least 400mg every day) micronutrients are: 4-600mg magnesium bisglycinate and sometimes I mix that with mag malate (magnesium bisglycinate can be taken any time but I take it in the morning and before bed. The amino acid of glycine in it is also extra calming and helps with sleep), 5-10,000iu vitamin D3, 100mg vit K2-M7, 2-4,000mg potassium chloride (powdered form or as cheap NuSalt from the grocery store), 50mg zinc piccolinate, vit c (whole food source but ascorbic acid is better than nothing). Also omega 3s and natural vitamin A in the form of cod liver oil, and a multivitamin with selenium, iodine, and other trace minerals. A b vitamin complex too. If I were to get even more in depth, I'd get more specific about which forms and amounts of B vitamins, and take those individually. And take the specialty supplement alpha lipoic acid for additional support for the nerves, nervous system and myelin sheath support and reversal of conditions like neuropathy. The (correct forms and amounts of) b vitamins are critical to nerves and nervous system as well. I also take 2tbsp of raw fermented apple cider vinegar or raw lemon juice for the acetic acid and mix that in a 1/4 cup of water with 1/2 - 1.5 tsp powdered potassium hydrochloride and drink that (followed by a rinse with plain water), before a meal and before taking vitamins to help digest and absorb the proteins, fats, carbs, and vitamins and minerals and help prevent spikes in insulin. Also some vitamins like vitamin D3 need a little fat as they're fat soluble and some don't like the water soluble b vitamins. And also, some of the vitamins and minerals need to be taken together as they need each other to work. D3, K2-M7, and magnesium work together. Along with zinc and the electrolytes like magnesium, potassium, and sodium. Also, raw fermented saurkraut is easy and there are lots of recipes on RU-vid - it's a great whole and natural food source of vitamin c and K2-M7 and great probiotic for the gut - the place where so many neurotransmitters are produced. For some background and reference, I wasn't a diabetic or with other medical conditions, and had grown up and lived most of my adult life taking a multivitamin and eating healthy - (including lots for vegetables, etc). But I think in recent years I'd gotten too much stress and also gotten away from living a healthy life. But even then what I know about nutrition know is a lot more than I understood then - and it was always an interest of mine, so I was surprised when I first got better educated how little I had really known before. My favorite scientific and medical research based nutritional education yt channels that have helped me learn the most are chiropractor Dr. Eric Berg, Thomas deLauer, and The Michigan Foot Doctors. The B vitamin deep dive would be: - if you want to get really crazy, people can dial in on their specific b vitamin forms and amounts: -B1 - normally thiamine, comes in the better form of benfotiamine - B2 - riboflavin -B3 - niacin - take together as the both niacinamide and the flush form (vs non flush) of niacin. - B6 - pyroxodal form not pyroxidine - B9 - the folate form not the synthetic and potentially cancer causing folic acid - B12 - cyanocobalamin is okay but methylcobalamin and adenosylcobalmine together or at least methylcobalamin is better. The b vitamins and omega 3s especially enough - above 500mg EPA and DHA, are critical for the function and health of the nerves and nervous system. Omega 3s help the myelin sheath - the protective fatty layer around the nerves that also helps with nerve conduction. Many people have helped treat and reverse neuropathy with correct and effective macro and micronutrient protocols (get rid of sugar and highly carbs, eat complete protein, healthy fats, fiber and non starchy veg), and adequate micronutrition including b vitamins, omega 3s, and with the supplement **** alpha lipoic acid *** . The Michigan Foot Doctors RU-vid channel has great content on this.
I haven't felt really depressed in a long time and a big part of that is my routine. It wasn't easy at all to build but I am now at the point where I can keep it up easily. Yoga every day is the most important part; when I still felt incredibly bad even just 1 minute of yoga counted and could help me through deep darkness. Building on that I developed healthy eating and sleeping habits which also really helped. I try to be kind to myself when I don't eat or sleep super well but I hold myself accountable for the yoga: there is no excuse not to do it daily if a minute is enough. Usually it will be much more but it doesn't matter if it's not. All that matters is that I never skip a day. Have been doing that for nearly 5 years and I am so much healthier and happier.
This has been very on point for me as well, is it something in the weather? Some other factor? As I'm not in the US we're geographically distant (I presume) but both myself and my wife have also been struggling recently, for different reasons, and in different ways: I get horrible crippling anxiety that doesn't let me sleep and that keeps my mind churning its wheels and not letting me live the moment and it seems to be a different experience for my wife. In any case, I really appreciate the tips and can't understate the "get food" part as well as the Enlightenment time part. While I'm also not Muslim, having just gone through Easter, I can totally relate to that as this past days from Good Friday to Easter Sunday where a trying times for myself but came with a big revelation at the end (pun definitely intended). Going through my experience and then seeing what felt like a direct answer in Church was... something. I want to be very clear that I'm not proselytizing, rather insisting that the time for you to find something to do, to improve, to well, enlighten yourself will be valuable, but also to get to that point I've been doing lots of small incremental things first, just do the next right thing. Also, as I work on software, I find that I get a lot of balance from switching from something that's sitting down and very abstract, to the opposite: going to do something very hands on. For me it's washing/detailing our cars: something I picked up shortly after marriage and that sort of faded away until 2020 came. I like cars, so having an excuse to spend time with cars works for me, and it's an unexpected win when I get complemented on how good our cars look, even if it may come from strange places, like from the cop who just gave me a speeding ticket :) I guess if I had a question or suggestion for whats next would be precisely that, how to maintain and or build on good habits.
For me it is not getting dressed as I am always pretty confined in my outdoor clothes but changing clothes from bed garment into cozy home clothes that make me also comfortably warm and sheltered outside of bed. Also I found that cooking regularly is the best I could have done. I have a chronic stress based diarrhea that occurs when under stress but also when I'm eating bad. Having a cooking schedule and making lots of stuff myself helped me regulate that better AND having something on my to do list every day/every other day. As my main problem persisting from my depression is a severe stress disorder I am also relying on weekly schedules. I make myself go to the store for groceries every other day (I could also order all to avoid being social at all) and also plan my cooking ahead for about a week so I don't have to think too much what to cook that day. I still leave room to exchange days as the preferences for specific meals may change. But basically that is how I deal with my schedules to not get back deeper into my depression. I am also a person that loves to read so that is not so much my problem. Just that nowadays I mostly do that online.
Thank you so much for your videos. They help me learn and heal. But could you pls do a video on addictive personality and what are some ways one can overcome it.
I don't realize it was abnormal until I observed how it was interfering in my daily life and basically ruining it.And now I find it impossible to get out of my many addictions that i took up as an escape mechanism from reality. Please help.
What helps me most, other than the things you listed, is keeping tabs of at least three positive things that happened during the day. Could be anything, like it's sunny, I saw a funny cloud, it's not noisy this morning, I petted my cat, I ate, I dressed up, etc. Write that in a journal that is only meant for this task. After a while, you'll find more and more things and you'll be able to feel better too, since you are not focusing as much on the negative. I did this a few times, whenever I felt like I was focusing too much on the negative, I'll start again for a few weeks. I should listen to my own advice now and start again...
