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Here’s the Deal
My latest book – High and Low, is a memoir about hiking across Scotland while realising I suffered from depression.
At the end of writing the book, I thought it was an ideal opportunity to share the methods I researched, and use, to keep my depression under control.
I’ve received many emails about High and Low, more importantly focusing on these steps. The response has been overwhelming from those suffering from mental illness who have used these steps, and many have shared their tips as well.
Mental illness is a bigger problem than we think, mainly because those suffering are either completely oblivious to the fact, or they know but feel ashamed to come out and admit it.
It struck me recently that as good as my intentions were in offering advice in High and Low, people had to buy the book to benefit from them. I’ve therefore decided, over the next 15 weeks to post each one of the fifteen steps I listed.
That said, the feedback for the rest of the book has been wonderful as well, so if you want to part with a few dollars, feel free!
Disclaimer Time
Let me make one serious point before I start. It’s disclaimer time; I’m no expert in psychology, nor am I a doctor, and I don’t offer therapy. But, I have one strong qualification – I suffer with depression.
This list is the result of research, trying, testing, and tweaking. What helped me may not work for everyone, and if you discover something beneficial that isn’t listed, please tell me so I can share it with others.
I mean that – contact me HERE.
I advise seeing a doctor before making any lifestyle changes like starting an exercise regime, changing diet, or adding natural supplements. Some natural supplements shouldn’t be taken if you have certain medical conditions, or if you are taking other medication. For example, St John’s wort shouldn’t be taken with many drugs, so check before taking.
This advice is just that, advice. Please take responsibility for your own well-being, and be careful. See your doctor if you’re not sure.
I accept no responsibility for the guidance or information given here.
The 15 Steps
The following points keep my depression under control. The experts tell us depression cannot be cured, but I can cut both the frequency and severity of my symptoms by taking these steps.
There are 15 suggestions in order of priority, number one being most important, in my opinion. You could find number 7 works better than 5, but, as I said, it’s what I found effective.
Adjust, tweak, add, and take away as you see fit.
The most dramatic improvement happened after I stopped drinking alcohol – but I have friends who have depression who barely drink. When I cut down using cannabis, I noticed the positive change, but again, some of my mates still indulge and tell me they don’t have mental health issues. We’re all different.
When trying these methods, the effects could be different for you. Some could work, others won’t.
When researching depression, I noted the experiences of other individuals and what approach they used. I refined those results to the list below, which I consider the most important points, and my advice as well. There are countless other beliefs out there, but it’s impossible to do everything. Do some research. Note the ideas that appeal and which you could commit to. I have the occasional drink, have days where I eat poorly, and occasionally I should get more sunlight – but I endeavour to do as many as possible on a daily basis.
If you’re serious about addressing your condition, take whichever points you can, and try to include them in your lifestyle.
Do I still have depression? Yes – I don’t believe it will go away. But, after making this list, and practising it, my symptoms are less frequent, and not as severe.
What I can say is this. If you do suffer from depression, and take these points on board, I’m sure you’ll feel a better person for doing so.
Step 1 – Don’t be Rude to the Cashier
AKA – Be Aware
Step 2 – It’s Easier than we Think
AKA – See a Doctor
Step 3 – The Repercussions of Procrastination
AKA – Act Now
AKA – Therapy
Step 5 – Turn on the Bat Light!
AKA – Look on the Positive Side
Step 6 – The Feel-Good Myth
AKA – Stop Relying on Stimulants
Step 7 – Service the Engine
AKA – Nutrition Overhaul
Step 8 – Animals make Simple Connections
AKA – Exercise
Step 9 – Bag of Spinach Hard to Swallow?
AKA – Herbs, Minerals and Supplements
Step 10 – Bacteria is Good!
AKA – Improve Gut Health
Step 11 – Toxic Friendships
AKA – Remove the Negatives
Step 12 – Full Fat or Semi-Skimmed?
AKA – Meditation
Step 13 – Animals aren’t Stupid
AKA – Seek Sunlight
Step 14 – Make the House Smell Great
AKA – Beneficial Oils
Step 15 – Final Points
This is week number one, and step number one
Step 1 – Don’t be Rude to the Cashier
AKA – Be Aware
I’ve been a moody sod the past few years. Completely oblivious to my mental state, I accepted the bad days as normal. I never looked for explanations – does anyone? Do we ever stop to think why we snapped at our colleague for no reason?
My downfall was the supermarket. Often, shamefully, and being stressed, I was more than curt to the cashiers on occasion.
Such events can seem normal. We don’t think to ask why.
Depression may encourage irrational behaviour. If we’re aware of the signals, they can be addressed.
Consider the following signs – and if they seem familiar, or tick a lot of boxes, see step 2 next week.
Psychological symptoms
Psychological effects include feeling low or sad. You may have little hope for the immediate or long-term future. Poor self-esteem and crying are common, as are feelings of guilt. At work, concentrating can be difficult, and you may have a short attention span. Some cannot find any motivation for even simple tasks. Suicidal thoughts are common.
Physical symptoms include fluctuating weight and variations in appetite. Aches and pains, a lack of energy, and erratic sleep patterns are not unusual.
Finally, mental illness causes social anxiety as well. Problems such as underperforming at work, avoiding friends and social situations (especially group activities), neglecting hobbies and interests, and strained relationships affect sufferers.
Remember, being aware is your first step. This may sound obvious but looking back, I’ve had depression for around eight years, and I was oblivious to the fact. I just thought I was in a bad mood! If the signals above ring alarm bells with you, come back next week and see how you can start to feel better.
Next Week
Step 2 – It’s Easier than we Think
AKA – See a Doctor
You can read about my hike across Scotland, while coming to terms with the fact I had depression, in my latest book – High and Low. Just click on the image for details.
