My Depression Plan

Thank you Freya, for gracefully putting up that quote for me. President Franklin D. Roosevelt is one of my personal heroes. He was the President of The United States during The Great Depression and World War II, and although he was far from perfect, I always admired his leadership and perseverance in those tough times.

When I think about depression, I'm tempted to first think about my own war with those dark thoughts, but then I always think about The Great Depression, a time of terrible suffering and poverty, but also a time of unparalleled action, growth, and rebuilding of faith within the American economy and society.

Lately, my depression symptoms have come back, and although I sometimes feel like I'm walking on a thin line between emptiness and inner pain, one thing that makes me feel better is to just think of Franklin D. Roosevelt and his words of action, confidence, and faith spoken in his inaugural address here:



The more I relax and focus on feeling better, the more President Roosevelt's (the reals one's) words feel like iron in my soul. Like the President leading his people, like a positive thought reassuring the mind, it's time that I dedicate myself to a new deal, a new confidence in who I truly am.

President Roosevelt tackled The Great Depression by experimenting with action and policy changes to revive the economy and create confidence again. As I look within myself, I feel for now that I need the same boldness that President Roosevelt had. Some of his actions worked greatly, some were failures that later became a light for future generations to learn from. So now I'm going to share my own depression plan to deal with this as well as the results, other thoughts, and analogies to the Law of Attraction to discover more about depression and inner strength. So for now....

My Depression Plan

Put all my energy into my purpose which is helping others, economic research, writing short stories.

Focus on being confident and feeling love. Take any actions that help me to be more confident in myself.

Remind myself of everything that I have to look forward to in life, remind myself of everything worth living for.

Visualize and pray. Live in the feeling of the wish fulfilled. Imagine the kind of life that I truly want and find ways to make it reality now. Whenever I can’t sleep, just focus on that.

Put myself in that imagination and take any action that makes me feel more confident or happy now.


In much greater detail, this is also My Depression Plan that has worked for me before (which I've written under my username of Colonel Roosevelt at PLOA):

"I had depression about 10 years ago and I still sometimes have episodes of depression symptoms to this day ranging from days to several weeks. These are some big things that have helped me:

1) Complete acceptance of myself and the world. I think this is the hardest step to take and it sets the ball rolling for everything else. Just accept the way things are, accept that you're not perfect, that you have depression, that the people around you are not perfect either. Full acceptance opens us to change. When we accept ourselves and stop fighting against the current, we begin to make peace with our past and find more power inside to move forward.

Look at this scene from The Mission:



That's what self-acceptance is. It's hard to move on if you're always keeping the mistakes of the past on your mind. Instead of carrying it around and letting it drag you down, just let it go. You're a new person now, and the world can be new too. Accept that the past is gone and accept yourself for who you are now. Soon, you'll see that the past cannot scare you or weigh you down because self-acceptance is like self-forgiveness, it helps you feel inner strength.

2) Creative visualization (imagination) and affirmations to ease anxiety and to help myself feel better about life.  One of my favorite things to imagine is an Invisible Cabinet of Counselors to advise and encourage me. Imagine your heroes from history (or even fiction) to make you feel better when you're down. As a kid, that's what Batman did for me, so I always imagined that Batman was like a part of me to keep me strong. As a teenager, I was a big fan of mobster movies, so Jimmy Conway and Tony Soprano were my best friends and I would imagine them "handling business" for me which made me feel better. As an adult, I think about John F. Kennedy or Franklin Roosevelt when I'm depressed because not only did they have depression and manic disorder symptoms, but they faced big crises like the Great Depression, WWII, The Cuban Missile Crisis,etc. So when I think about these guys, I feel like not only can I make it through my depression, but I can make it through any problem in my life. Imagining them being real and part of my "family" makes me feel in touch with that power, confidence, and leadership.

3) Accepting fear and taking action on what scares me. Visualization helped me find the confidence and intuition to take the action. Taking action helped me to find more confidence in myself. Fear is your friend because the more you face him and stop denying him, the better you will feel. Like Batman in the cave:



Sometimes I think we turn to the Law of Attraction because it sounds like we don't have to face fear but I personally think that every personal journey of manifestation involves facing challenges, trials, and fears. When fears pop up, you're ready to deal with it. It's like a boss fight in a video game. We can't move on until we beat the boss, and every other thing before has prepared us for the battle. We might lose a few times, but the more we fight the boss, the better we get until we win. Exposure to fear, being vulnerable to it, will give us strength to face it and deal with it. The more we accept fear and face it, the closer we get to "nothing to fear".

4). Remind yourself of all the things worth living for: love and friendship and family and giving back. If you like writing, then write about these things. If you like drawing or painting, then draw and paint about these things. If you like praying then pray about these things. Remind yourself of what makes you feel alive and keep it constantly in mind.

5). Get moving. Exercise and eat foods that energize you.

6) Faith. Tell yourself a new story about who you are and how you're healing yourself and getting better and better, really feel like it's the real deal, and over time you will believe it. If you believe in a God or Higher Spirit that is of unconditional love, then see yourself through the eyes of this love. Prayer helps me a lot, and I like the way Neville Goddard describes prayer here: http://www.law-of-attraction-haven.com/support-files/feeling-is-the-secret-neville-goddard.pdf

7). Make friends with people and don't give a shit about rejection. Believe in yourself and just get to know people, be with people who like you for you, and you'll feel better. And then just have fun when you feel overwhelmed."

In time, perhaps this thread can be a great resource on depression, anxiety, and any mental illness for our Le Cafe family, from our hearts to yours, offering scientific explanations, research, and the application of positive psychology, the Law of Attraction, practical tips, and the experience of other members to discover more about healing the mind.

So how do you deal with depression, anxiety, sadness, loneliness, or other emotions? I'd love to read your thoughts, your stories, and even your plans to heal and to revive faith and inner strength again.

I was never expecting such an awesomely in-depth post PR, though we all know the quality of the stuff you write. I knew that quote was going to be the prelude to something special, but I never imagined there would be so much!


I will be back later with my own post about depression. And I think it is a good idea for us to pool our collective wisdom on depression, and maybe anxiety as well, in one place....

Thanks Freya. I'm full of surprises

It's funny how easily some things can turn around (and how some things can't), isn't it? lol

Pressie the i can feel the strength and determination just oozing in your post

you got this! i can see you are definitely no victim in all of this, you're a fighter and i know you'll come out the other side, so keep going, i think we can all take some inspiration from you

Everything you ever wanted is on the other side of fear, take those first steps .... it only gets better

Ah, yes. Depression.
Huh! What is it good for? Absolutely nuthin'! (Ok I tried to make that work).

It IS good for something though. If it was all bad, then, well, we know by now that nothing is all bad or all good. Perception is all that matters. The way you perceive your own depression will determine it's longevity and effect on you.

Isn't it sort of interesting how when depressed, you can't really care about anything but you do care that the depression feels sucky and how important it is to be "normal" instead? If we could let it feel sucky and not see it as this big obstacle (if it does not move us), then it will fall away of its own weight.

We feed depression by feeling bad for ourselves, by feeling the opposite of what our true self knows.

I've been pretty clear about my observation and experience of depression, and it's always the ones who are currently - in that very moment - the depressed ones who will feel offended by this. They find it insensitive that anyone could suggest that they can heal, because they're so enveloped by it and feel that if intelligence cannot heal them, then nothing can. Intelligence has nothing to do with getting past depression. Sometimes it seems like intelligence is a prerequisite for depression. Simple minded people are less likely to experience it. That's not a coincidence. They don't over analyze, over think or give themselves a hard time trying to be perfect. They are grateful for simple things and often accept themselves and others more readily.

I like Pres's plan bc he knows himself better than anyone else, so it will work for him. I'd say accepting the depression is crucial. Well I don't like to use hard words like that, so let's say it's "key". Pres, if you can practice being ok with the depression, then... well don't get too attached to it bc it will dissipate and soon disappear. You already have experienced this in the past, so you know what's going on.

It's interesting bc you said it comes for periods between days to weeks. It can also be moment to moment.

As for the emptiness and inner pain, let the emptiness exist and let the inner pain do its thing. It is not you, but an experience you are having. Let it pass through you without waiting for it to go away. I hope that helps

I get it sometimes too. I'll do no housework for a couple days because the idea of washing one dish overwhelms me. I won't reply to emails from work bc I feel sorry for myself and feel like I can't help others from that place. I sleep very long sometimes and avoid doing anything where I'd have to face someone and smile. I just let it happen though and it goes away. Sometimes it lasts longer, like if it's paired with something specific I'm struggling with at that time. I appreciate it all though.

My boyfriend is also very familiar with depression and he has his moments, too. It helps to kind of understand that about each other. Being around people who either are overly insensitive or are overly sympathetic are both extremes that can make it worse.

Thanks for the thread!

@ President Roosevelt - Very insightful post. You're an excellent writer. It's definitely one of your gifts.  

@ The Simplifier - Very interesting perspective. I enjoyed it. Thank you for sharing.

I saw this online and it reminded me of...myself, sometimes.

One of my favourite articles: "Why the Funniest People are Sometimes the Saddest"

By all accounts, Robin struggled with depression and addiction over the years. So many comics I know seem to struggle with the demons of self-hatred and self-destruction. While my physically self-destructive days ended when I got sober, the thought of suicide was always there, an option behind glass that I could break in case of an emergency. I glamorized the idea of constructing my own exit.

And yet on a day like Monday, that idea seemed terrible and unnecessary. Not triumphant or glamorous but sad and empty and incomplete.

The funniest people I know seem to be the ones surrounded by darkness. And that’s probably why they’re the funniest. The deeper the pit, the more humor you need to dig yourself out of it.

I really like that you mentioned having a creative outlet.  I think having something creative- whether it's crafts or music or writing our whatever can really change your energy from a low place to one that can be just the momentum you need that flows over to the other areas.

Same with the exercise that you mention.  I tell my friends that if they commit to just 10 minutes taking a walk in nature can turn your mood around.  Even when you feel like hiding under the covers all day, commit to something small like just 10 minutes so it doesn't feel overwhelming and tell yourself you can go back inside and hide after those 10 minutes.  But I think you'll find you won't even want to, once you are out there in the sunshine and fresh air and see all of the wonders of nature your mood and energy will improve and you'll want to stay in it longer, again building up that momentum that flows into other areas.

Edit to add: I am also glad that nutrition was mentioned. It really is hard to feel our best when we aren't fueling ourselves with quality nutrition. I know how easy it is to love junk food and sugar but honestly that stuff is low energy fuel. Making sure we get all of the vitamins and nutrients we need and plenty of water can make a HUGE difference in our mood. And when we no longer use food as a comfort and we are forced to face the emotions that we are avoiding by turning to junk food we can more easily resolve and overcome those negative emotions.

I've found diet very beneficial for my anxiety lately, its one of the key things to helping the nervous system heal after the onslaught of anxiety

moretocome wrote:@ President Roosevelt - Very insightful post. You're an excellent writer. It's definitely one of your gifts.

Seconded. His writing has a very special quality. He's a wonderful writer and we're lucky to have him.

My current small contribution to the thread:

?

Just came across this in Dalai Lama's A Force for Good and thought it was worth sharing:

http://www.actionforhappiness.org/10-keys-to-happier-living

Now let's just hope it cures sickness and insomnia as well as helping depression....

i think acceptance is one of the important ones there

They talk about mindfulness, too, and I love how they start with helping others. Pema Chodron said, "When life is pleasant, think of others. When life is painful, think of others." Of course we all know from the Dalai Lama, psychology, and MTC that giving joy creates more joy in your own life.

Also, following up on what you said before about diet, Night, sugar is apparently sometimes a culprit in making depression worse. Blood sugar levels fluctuating can cause mood swings (I know this one well). Other foods important for depression sufferers can be found here http://www.bodyandsoul.com.au/nutrition/nutrition+tips/eat+away+depression,15465

A nice booklet I found on diet and mental health: http://www.uq.edu.au/student-services/sites/uq.edu.au.student-services/files/imported/healthy_eating_depression.pdf


Having the correct nutrition is definitely important. Does anyone else consume spirulina in tablets or powder form? It's thought to be the most nutritionally rich food on the planet....

A single tablespoon (7 grams) of dried spirulina powder contains (2):


Protein: 4 grams.
Vitamin B1 (Thiamin): 11% of the RDA.
Vitamin B2 (Riboflavin): 15% of the RDA.
Vitamin B3 (Niacin): 4% of the RDA.
Copper: 21% of the RDA.
Iron: 11% of the RDA.
It also contains decent amounts of magnesium, potassium and manganese, and small amounts of almost every other nutrient that we need.


PR recently put me on to buckwheat flour, which I haven't tried yet but which is incredibly nutritious: http://greatbodyskin.com/eat-pretty-buckwheat-pancakes/ (see down the page for nutrition information)

Something else I've started to eat is miso soup, which aids digestion and has a host of benefits, including being anti-cancer, preventing hypertension, and protecting you from radiation. (In Japan, those eating miso were protected from radiation disease during Nagasaki, for example: http://www.mitoku.com/products/miso/atomic_metals.html , http://www.naturalnews.com/049769_miso_radioprotective_effects_Hiroshima_survivors.html )

Also, St John's Wort seems to help me with both depression and anxiety.

i dont know much about depression when it comes to diet, but i know anxiety problems are affected by sugar and caffeine, i've heard some support groups dont even serve coffee in places, but then they're all linked arent they

We've talked in Chat about how sugar is literally addictive. Ugh, I mentioned my goal to give up my diet soda addiction: (fake) sugar (which causes the same blood sugar response as real sugar...) and caffeine all in one!

I thought about making it my new years resolution to kick the habit once and for all. Not for any mood reasons, that I can identify anyway, just because it's complete crap and I don't want to be loading my body up with chemicals.

But I can't seem to manage going more that a few days before I cave. (Which is why I didn't even bother to make the resolution, I KNEW I wouldn't keep it...) I've tried to substitute lovely herbal teas (sweetened with stevia which apparently doesn't cause the blood sugar spikes) water and coffee (again, with stevia. No way am I prepared to give up the caffeine yet!)

So what does one do when there is definitely a desire to make a positive change but can't seem to keep on track?

Hi guys. Kazoo, since we're all about science of mind, I can offer that type of answer. Will alone will not get anyone far. You can line up with already being free of sugar addiction, and then minimal will is required. Transform your paradigm around sugar and your relationship to it, and you can achieve the results you are looking to achieve, without that tough will-power fight.

When you think of sugar, replace the feeling you get (like the feelings while writing the post above), and consciously choose to feel ease about it. You can create that ease and start associating that with the subject of sugar. The physical habits/changes will follow naturally.

It will work, if you do it. I know it's simple and all, and at the same time it will get you the change you ask for.

Best to you.

Does that also work for anxiety Armine?
Im a happy person... Often. But sometimes my mind takes over and f*ckes me up (oops sorry) and I totally mess things up. I have insommia, sometimes I wish i knew how to shut the brain down.... Owwww I hope I dont sound totally depressed right now. But since this post is named depression plan, maybe others have some tips

Oh and kazoo do you know caffeine has many benefits. Alzheimer's prevention and so on. For that and many other reasons I would never give up my daily cup of joy. When u stop fighting things they come with ease (yes that's easier said than done haha) hugs

Hi LittlemissSunshine!

As ironic as it may seem to suggest to you that you can choose to feel ease about anxiety, you are on the money about that.

If in a moment you feel anxiety about having anxiety, offer yourself relief by consciously choosing to feel ease when you think about anxiety. That loosens and replaces the resistance with... well... ease. It may not feel like total ease at first, but if you choose to just observe the anxiety instead of feeling anxiety about the fact that you have anxiety, it will be relief and you will be able to look at it more objectively, understanding that it is not part of you, but something you were tuning in to.

Just like you wrote here, that when you stop fighting things that they will come easier. If you stop fighting for the need for relief, relief can come. First as a feeling, then immediately following, as physical ease.

Make sense?

Thanks Armine!

It's a great reminder about MINDFULNESS and AWARENESS, which for me at least can take some practice.

I thought about it, asked myself why I want the soda and of course the first answer is "because it tastes good." I don't really eat a lot of sugar or sweets, it's really just the soda. So next time I get the feeling like I want a soda and the alternative (healthier) drinks just won't do I am going to pay closer attention to whether or not there are deeper feelings involved.

Yes, Sunshine, I am definitely going to use that research to feel OK about my caffeine consumption! LOL. I think it really is a matter of awareness and mindfulness for all of us and some folks have already been able to identify that caffeine may intensify anxiety for them, which thankfully isn't the case for me so I'm gonna drink up!

Armine you are so sweet. Thank you for your reply. Think the " problem" is that I know so well in theory but it doesn't always work out really well in practice. I think I am trying too hard. Sometimes its good to just be. Be who you are. I am trying to train myself to just let my mind be. Just let it clutter when it needs to. Your answer is definitely a good reminder

Kazoo like you I once said to myself I should stop drinking caffeine. Mostly because people always say its not good for you, or its an unhealthy habit. I don't even drink it that much ..lol. Only two cups a day. But that first cup in the morning, that gives me so much joy. I have decided not to give that up …ever. Because I figured the effects of joy outweighs the damaging effects of the caffeine. But…thats was before I discovered all the benefits of caffeine! So the key is to enjoy but just moderate the intake

http://www.npr.org/sections/thesalt/2015/11/16/456191657/drink-to-your-health-study-links-daily-coffee-habit-to-longevity

Haha after I posted this article caught my attention. U get what u focus on

interesting reading, and its good that its the same for de-caf

although i find it funny because isnt there as much caffeine if not more in tea? or is that a myth?