Thread by @shawnmichael98

"No one is useless in this world who lightens the burden of another."
-Charles Dickens

These are 19 methods I personally use to treat my depression and anxiety. A thread. 🧵
#mentalhealth #mentalhealthsupport

This is my personal roadmap to harmony. This article was written with complete transparency in the methods I use weekly/daily.

My hope is that this will be useful for a reader that struggles with any degree of depression or any level of cognitive chaos.

This is what works

1. Cold Dip. Daily.
The shock of a cold shower/ice bath has an enormous effect on positive thought.

High alertness/clarity are generally what I expect.

It is a mental reset...

and a flood of dopamine.

Energy levels skyrocket. Endorphins rush. check out @Iceman_Hof

2. Mindful Meditation-Cognitive breathing Daily
I was a skeptic as most are.

I found concentrated breathing brought me to center, calmed emotion, and manifested self-healing.

I begin my day with reflection and meditation. I love @InsightTimer.
Calm or Headspace work as well.

3.Long Walks. Daily.

This has numerous operating uses.

Vitamin D, tranquil and meditative moments in nature, and exercise all play a part in relieving depression and anxiety.

There is a noticeable positive difference in mood when I've absorbed sunlight from previous days.

4. Working Out. Weekly.
Personally, its resistance training.

The darkest day flips with an hour of an intense leg day. Reduces stress.

Tidal wave of endorphins.

When I walk out of the gym I cannot be conquered. Find likeminded people/podcasts. I listen to @mindpumpsal

5. Eat Whole Foods. Daily.

I find fruits, veggies, with a high fat diet assist with my mental state.

Leave bread behind.

Stay away from processed foods, boxed or bagged.

I recommend Fruits, veggies, and proteins. When my diet drifts my mood and energy levels regress.

6.Magnesium.
Fish Oil.
Theanine.
IMO these supplements are just that.
Supplements.

These ingredients can come from whole foods.

Green Tea. Salmon. leafy greens. almonds. beef.
Magnesium is king for chronic stress, but also helps sleep quality. @naturalvitality.

7.Hydration.

Yes. Seriously.

When I'm even slightly dehydrated my cognition noticeably tumbles and I constantly fight fatigue.

Anxiety creeps higher.

There is a strong connection between dehydration and depression. I shoot for 100oz per day.

8.Bright Light. This plays somewhat into the need for sunshine/vitamin d connection, however bright light also affects brain chemical that deal with mood and rest.
I wake up and find the sun first thing in the morning. Regulates circadian rhythm. @hubermanlab is the top expert.

9. Sauna. Anecdotal observation.
This is one of the clearest ways I overcome anxiety/stress.

This Improves mood, with feelings of euphoria after. Heat stress also can help inflammation and has been surveyed to improve HGH and testosterone levels. @foundmyfitness the expert.

Sauna (cont.) I love to pair this with the cold shower or ice bath. When my mind is deep in darkness this is the "break glass in case of emergency."

10.Podcasts. I love gaining knowledge by listening to the experts. We live in a unique age. Everything is available. Learning exercises comprehension.

My favorites
optimizing @tferriss
exercise @Mindpump
finance @TheCompoundNews
people @joerogan
commentary @theallinpod

11. Plants. Yes. I said plants.
Gardening improves mental health. I should know. 😊😊
I can almost hear the eye-roll my wife makes as I bring home a Hibiscus or Hydrangea.

Dig around the dirt. Mulch. Cultivate. Watering and caring for plants will appoint peace and positivity.

12. Reading. E-books.
This connects to cognitive exercise as well. However, there is something vital about reading as a method of calm and relaxation.

@audible_com has been a mainstay. I'm currently reading
FOCUS @PedramShojai
GRIT @angeladuckw
STEALING FIRE @steven_kotler

13. Sit alone. Cut screen time.

Reflections to consider.

"The quieter you become, the more you can hear."
-Ram Dass

"All of humanity's problems stem from man's inability to sit quietly alone in a room."
-Pascal

"The music is not in the notes, but in the silence between."
-Mozart

Make time for thought and reflection.

14. Cut Alcohol.

Completely.

Alcohol consumption (no matter the degree) affects every facet of life.

Alcohol negatively affects family, friends, work, and mental/physical health.

Alcohol fuels depression like Jet fuel on a campfire.

Be honest with yourself.

15.Improve Sleep.
Sleep deprivation is a prime player in anxiety and depression.
Everything is affected by your quality of sleep.

Brain function.
Muscle Recovery.
Fat storage.
Blood Pressure.
inflammation.

Optimize your sleep environment.
Wind down.
Make a habit.

16.Practice Gratitude.
Expressing gratitude without question lowers levels of stress and creates a state of general well-being.

-Reach out to a friend.

-Take a $20 out of the ATM and hand it to a homeless person.

-Buy the struggling cashier a snack or bottle of water.

17. Write Daily.
The subject matter is irrelevant.

Write down thoughts, ideas, or whatever feels right.
Write yourself a message.

It works.

It is a process that allows us to identify why we are grateful but also can reflect behaviors, goals, daily triggers, or emotion.

18. Turn off the News.

I enjoy finance news coverage however..
I gradually identified that the news media is/has been less about coverage and more about attracting the largest audience by hyperbole.

The toxicity is palpable, and negatively impacts mental health.
Turn it off

19. Turn up the music.

Seems simple and it is.

We grew into adults rapidly by design or circumstance.

Then we turned off our music.

Find that old band. Turn it up.
Music improves activity in the brain and stimulates brain function, reduces anxiety, and blood pressure.

To summarize.

1.Cold shower
2.Meditation
3.Walks
4. Work out
5.Whole Foods
6.Supplements
7.Hydration
8.Light
9.Sauna
10.Podcast
11.Plants
12. Read
13.Alone time
14.Cut alcohol
15.Improve sleep
16.gratitude
17.write
18.Turn off the news
19.Music

follow me @shawnmichal98

Mental health hotline
855-921-2955
US suicide prevention
800-273-8255