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You have control over your moods.

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If you are feeling anxious, your breathing will become shallow. However, once you notice this you can change things. You can change your feelings with your breath. Breathe in slowly and calmly and deeply and you will start to feel better. Intentionally shift from shallow breathing to deep breathing and your mood will shift. You have control.

We have control over depression too. When we are depressed, we tend to eat a lot of “comfort food” that is high in carbohydrates. Bread, desserts, potatoes, pasta – you know the routine. We also tend to not exercise. Sadly, this is a terrible cycle – we feel bad, so we eat more of the things that we think will make us feel good, but they actually make us feel bad. We take time off from exercising because we just don’t feel like it, then we feel worse.

Just like with anxious feelings and breathing, you can turn around depression by eating better and exercising.

Sometimes I wonder what causes what. Are we not mindful about our breathing so we start to breathe shallowly, then we feel anxious? Or is it that we feel anxious and then we breathe shallowly? Do we slack on eating well and exercising and then we feel depressed? Or do we feel depressed and then sink lower because we start to eat badly and stop exercising?

Does it matter, if we have this key? We can improve our moods by being mindful. We have control. We no longer have to suffer the randomness of our emotions.

You don’t have to do anything complicated. Go for a walk. You don’t have to go on a run. And the walk doesn’t have to be long – twenty minutes is good. Can’t do twenty? Then do 10. Now, don’t think you can get away with five – that’s cheating. What you put into it is what you get out of it.

I know people who say that they don’t have a safe place to walk. Walk inside your house. Walk around the kitchen. Walk down the hallway and back. Then when you feel brave, go outside and walk to the mailbox. And back. And back to the mailbox. And back to the door. This trick also works for those people who think they don’t have the strength to walk a long distance and are afraid of getting stranded out far away from their houses. I know a lot of people who think this way. Another option is to drive to a large public place – the hardware store is one of my favorite suggestions. Use their large area and air conditioning to walk. No gym membership needed!

Your body isn’t a car. Well, it is, kind of. It is a machine, albeit an electrochemical one. It is a vehicle for your soul. And you need to put good fuel into it if you want to get anywhere. But you don’t really run out of gas. You may get tired, and if that happens, just slow down and wait until you feel better. You’ll get stronger for the next time. Soon you’ll surprise yourself.

We are so good at making excuses for why we can’t take care of ourselves. Trust me; taking care of your body is a great investment. It is all you have. It is more important than your car or your house or your neighborhood. It is where you live, in the deepest sense. Make it strong.

Eat more vegetables and less meat. Skip the fried stuff. Drop sodas and go for water. Try to go for natural, unprocessed food. Sadly, this is really hard because we’ve been taught that food comes in little packets with writing on it. Rather than eating an energy bar, have an apple and some almonds. Try something organic. Go for colorful food – green, red, yellow – let your eyes be delighted by a rainbow of food.

Sure, there is a lot of fear in changing. And your mind try to trick you – you’ll think you want to eat whatever you want and not exercise. This is your inner two-year-old saying “NO! You can’t tell me what to do!” Tell it to shut up. Two year olds aren’t known for making good decisions.

Don’t be at the mercy of your cravings. They aren’t real. You don’t need a soda. You don’t need pizza. You don’t need a candy bar. You don’t need fried chicken. You think you want them – but they all leave you feeling flat. Deep down you know this.

They are like a bad boyfriend, all flash and pizzazz, but no substance. And just like with the bad boyfriend, you think you are being a rebel by hanging out with him. Really, he’s no good for you.

Opinion poll.

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Why do we care what other people think? I’ve read recently that humans need community. We need each other to create our understanding of reality. But I’ve found that if we pay too much attention to what other people think, then we stop being able to think for ourselves. We stop being able to act too.

Say I’m at work. A lady gets upset that I’m smiling. She thinks that I’m making fun of her, that I’m smirking. Then I’ll make a point of not smiling, and another person thinks I’m not being friendly enough. It is healthier for my soul to just do whatever I’m going to do and let them deal with their issues themselves. Otherwise I’m constantly second guessing myself.

I try to adapt myself to other people. I think it is kind to adjust myself so I’m at eye height to them, or that I know enough about their reading interests that I can suggest something for them to read when they ask. Remember how the apostle Paul tells us we must be all things to all people? Yeah. That.

But there is a big difference in being accommodating and being a doormat.

And there is something very dangerous in letting someone else shape your behavior. When you do, you are giving up your autonomy. You are giving up control. You are letting someone else tell you how to live your life.

I have a friend who was told that he would amount to nothing, that all he was good for was factory work. He was told this by an authority figure at school. Fortunately he had a strong mother who told him a different story. He is soon to graduate as a social worker.

Imagine the loss to our world if he had listened to that negative person.

We are often told that we aren’t good enough, that we can’t do something, or that we should give up or never even start. The secret is that other people are mirrors of you. If someone is telling you that, it is their own fear of failure they are pushing onto you.

Don’t take it. It isn’t healthy.

Think of this. Use “you can’t do that” as a dare, as a springboard. Use it as a sign that you are on the right path. There is something you are about to do that frightens them, because they think they can’t do it. But they aren’t you. Prove that person wrong. Do it instead of them. Do it because of them. But just do it.

And forget about what they think. They don’t know anything anyway.

Death sentence (or paragraph…)

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You never know when you are going to die. Until you do. Then you start pulling yourself together. Then you start cleaning up and hunkering down. Then life develops a clarity it never had before.

But you always knew. You always knew that this day would come. This day, the day the doctor told you that you were going to die. How long do you have? Three months? Three weeks? Three years?

Perhaps your first clue that you were mortal came from when your parents died. You were young, just out of college. Or you were middle aged, with children of your own to manage. You didn’t have time then to deal with it, but you did. You somehow managed to work in the extra work that is involved in handling an estate. You just did it, because it had to be done.

Perhaps your second clue came when you found that spot – that spot that made you go to the doctor. You thought it might be cancer, and you started wondering what you were going to do, how you were going to manage. You found out it was something simple – for now. It could be cut out or burned off or you could take a course of medicine and you were done.

But now, now there is no turning back. Now it is for real. You’ve had your second opinion. You’ve had your third opinion. Now you can’t turn away from this because it is in your face and it is holding you hostage and you feel like you can’t breathe.

And all you want to do is live.

But that is all you have done. You’ve had your life to live, and you’ve wasted it. You’ve spent it up. You’ve decorated your house and gone to tea parties and read your books and that is it. What have you done that made a difference? What have you done that has made the world better? What change have you made? Who will remember you when you were gone? Whose life was made better because of you?

Have you spent your life for yourself, or for others? Have you been true to the person you were born to be? Have you really lived, I mean really?

Because there is a difference between being alive, and living.

You say you don’t have time, but that is all you have had. Too late now to cry about it. Too late now to feel cheated. The only person who has cheated you is yourself.

Wait. Here is a reprieve. They were wrong. For now. What will you do? Back to the same old habits?

Start, right where you are. Begin. Begin again. Renew. Revive. Reassess. Strip down everything to the bare bones. Look at now, and the future.

Where do you want to be? Start heading there.

Life is short. Death is coming. Be mindful. Be awake. Be alive, really alive. Live every day with intention and meaning. Leave nothing undone. Enjoy your food and your friendships. Work on that project you’ve been putting off. Make peace.

Because one day, there won’t be a tomorrow.

Instead of this filling you with fear, let it add savor to your life. Make it add meaning. Aim for your goals.

But I don’t have time…

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You say you don’t have time to exercise or write that book. But you do. You have exactly as much time as everyone else. The only difference is how you choose to spend your time.

Video games? Facebook? Reading fiction? Getting drunk? Watching TV?

Time is time is time.

Notice how fast it goes by. It is already August. It is 2013. Every day, every minute counts.

You can’t get out of that 40 hour a week job. But you can write and exercise at lunch. Even 10 minutes of each is better than nothing. You can use your phone and write a “note” while you walk at lunch and be even more efficient.

You can get up an hour earlier and do 30 minutes of each.

Time is limited. Our lives are limited. Choose wisely.

Take all the “I can’t” excuses and look at what you can do, and do it. Start small. Don’t say you will exercise and write every day. You’ll get overwhelmed. This is like going from juggling three balls to six. Aim for once a week. Commit to that. . Then you will eventually work up to every day.

Everything worth doing has to start somewhere. Good habits are like bad habits. You just have to remember to choose wisely. Don’t let the bad habits win.

Kay and Jane – on saying no.

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There were two ladies, Kay and Jane. Kay had been working on a project most of the day at a large table. This table was rarely used during the day. It was primarily used in the morning and in the evening. Jane had seen Kay working on this project all day, and had seen how involved it was. There were many pieces of paper and many folders to sort them into. As the evening came, it came to be the time when Jane would normally use that table. There were other tables that could be used, but they didn’t have quite as much surface area. Kay asked Jane if it was OK if she used one of those other tables for her (Jane’s) project.

Jane said OK. She took her project over to another table and did it. It took 20 minutes.

Then she complained to Brenda, afterwards. “If I wasn’t so tired, I would have told her no, move!”

But she didn’t. She held the resentment in.

Important to this story is that Kay and Jane have had extreme difficulty talking to each other for many years. Jane is Kay’s supervisor, but feels that Kay does whatever she wants. In a way this is true. Kay doesn’t ask for permission to do a new project – she tells Jane she is going to do.

Also, both were raised in abusive homes where they were not taught about proper boundaries.

So who is in the wrong? Kay for not seeing that Jane would want to use that large table that she was working at? Kay could have finished her project earlier, or moved it.

Or Jane? Jane could have said, “No, that is a problem and I’d rather use that table”. Or Jane could have noticed an hour earlier how long and involved this project was and advised Kay that she would like to use that table at 7.

It was a big project, certainly. It was very involved, and would have wasted a lot of time to move.

My take? Jane was in the wrong. Kay asked if it was OK, and Jane agreed. It is immature to acquiesce to something that you aren’t willing to acquiesce to. You have to stand up for yourself – because honestly nobody else is going to. Also, the other tables were certainly usable. They weren’t ideal, but they weren’t terrible either. It was more of an inconvenience to Kay to move than for Jane to move.

The funny/sad part is that even if Kay had not asked Jane if it was OK for her to stay where she was and for Jane to use another table, Jane would have been upset. Jane is like that. And she would have complained to Brenda, who has no control over the situation. Venting to a third party never fixes the problem, and only brings the third party into your own personal mess.

I once read a great story about two guys who were trying to figure out what they were going to do that weekend. Bob asked Frank if he wanted to go fishing. Frank didn’t really want to go fishing, but thought that Bob wanted to go, so he said OK. Turns out that Bob didn’t want to fish either, he thought Frank did. So they both went fishing, and they both were miserable. It would have been great if they both had been honest. They could have had a really good time together if they hadn’t spent so much time trying to second-guess what each other wants.

I had a friend who stopped by my work one day. I asked her if she wanted to go to a frozen yogurt place for a little bit as I was about to get off of work. She said no, and said we’d need to arrange something later. A coworker thought this was very rude. It isn’t. She had other plans then that I didn’t know about. She was about to go out to supper with her husband. Also, she didn’t like to eat frozen yogurt right before a meal – both things that I didn’t know. She was taking her needs into consideration.

I’d rather her say no than say yes and feel resentful.

To agree to something just to make somebody else happy isn’t honest. If your agreeing to it harms you or is an inconvenience to you, then you have to speak up. If two people are involved in a situation, both people’s needs have to be met. Sometimes a compromise is involved. Sometimes neither party will get her way and nothing happens at all.

It is difficult to say no. We are taught to be people-pleasers. We are taught to keep the peace. But it is very important that we don’t become doormats.
Better to say no and feel guilty than to say yes and feel resentful.

It helps to analyze why you feel guilty to say no. Were you taught this by your parents or teachers? Were you taught that to speak your mind was bad? Were you taught that to stand up for yourself is bad? Perhaps they taught you this way because their parents or teachers taught them the same thing. Perhaps they feel a need to control others they feel are lesser than them.

Be a good little girl, and finish your meal.
(But you are full)

Don’t talk back.
(But what they are asking you to do is wrong)

Don’t marry this guy, he’s not the same race as you.
(But we love each other)

Don’t be friends with her, she’s lower class.
(But the upper class girls are rude.)

Awaken.
Awaken.
Awaken.

Fiction

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People want a happy ending. This is why many people read fiction and watch movies. They want the lovers reunited. They want the killer caught. They want resolution. They want to know that everything is going to be OK. We use fiction and films as escapes from reality.

But this isn’t real. And the more you read or watch, the more your own life will seem miserable. There isn’t resolution or conclusion or ending all the time. Sometimes things just happen and that is the way they are and you just have to deal with it.

Hollywood films all have happy endings. Everybody makes up. Everything is fine in the end. Foreign films rarely do this. There is ambiguity. There is unfinished business. There are more questions at the end than answers.

Persian films are the best at this. As one friend said, in Persian films somebody is crying, or somebody is dying. They don’t end up well. They reflect the irregularity, the unpredictability of life.

But here’s the advantage – if you watch a foreign film, especially a Persian one, your own life seems much better by comparison. Your own mess is far tidier. Your own relationship squabbles are far cleaner. Your job is easier. Your future looks bright.

I had a friend who took acid. Most people try to have a really good trip when they do this. Not David. He would have the worst trip possible. He wanted to see demons. He wanted to be chased and attacked and hunted. He wanted everything horrible to occur in his head for eight hours. His logic- his own life would seem that much better by comparison.

I’ve read the idea recently that instead of going on vacation; why not create a life you don’t have to escape from?

So, extending that further, instead of reading fiction and watching movies all the time, why not create your own life to be what you want – or learn how to accept the “what – is”?

The more you escape, the more the problem increases.

Time to decide. Spend your life awake, or asleep?

Yoga lesson (surprise)

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On Friday I performed a headstand and a handstand in yoga class. I surprised myself. But that is part of yoga. You push yourself and stretch yourself. You find your edge. It isn’t about hurting yourself or falling over that edge. It is about stretching, both physically and mentally. It is about unkinking yourself too – getting rid of rigidity in thought and body.

I’m in a process of self improvement. I’m in a process of body modification, but piercings and surgery aren’t involved. I’m transforming myself from the inside out. I’m not interested in the quick fix or the short term. I plan on walking on this path for the rest of my life.

American society doesn’t teach this. It teaches mindless living. It teaches eat whatever you want and take a pill to fix the resulting health problems. It teaches live for the moment and don’t plan ahead. It teaches that somebody else will save you, fix the problem, make it better.

Eating well and exercising and being creative are some of the most counter-cultural things you can do.

It has taken me a year of yoga and three years of water aerobics to be able to perform those moves. Either I needed all that work to be physically strong enough to do them, or I needed all that time to feel confident enough to try. Or I needed a teacher to suggest them to me and show me how. Or all three.

I’ve made a habit of writing every day, and now I’ve added in drawing every day. Everything worth having starts in such simple ways. Who knows where this is leading to? What will I surprise myself with a year from now, three years from now?

Apples, or how to get quality through focus.

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I read once about how the Japanese grow such amazing apples. They look at the small apples when they are just beginning to grow and they pull off the ones that they don’t need. All the ones that look a little scraggly or misshapen they pull off. Because of this, the other fruit gets the energy that was going to them. So instead of having 10 good apples and 10 ok apples, they get 10 amazing apples. Quality over quantity.

I think it would be a good idea for us to apply that concept to all of our activities. In this, I’m specifically thinking about hobbies, or things we do for fun that we would like to get better at.

Rather than getting scattered trying to do too many things, select the ones that look the most promising. Pick those that look fruitful, if you will.

What do you enjoy doing most? What do you think you would like to spend more time on and get better at?

We have only so much time in our days and in our lives. It is wiser to pare down and do two things amazingly well than 10 things only ok.

I’ve read that the difference between an average artist and an amazing one is practice. The main difference is time – specifically 10,000 hours of time – spent honing your craft. This applies to music, to writing, drawing. It is the same for a seamstress or a surgeon. Want to get better at it? Do it. A lot. Make a regular habit of it.

Some natural aptitude is helpful, but the real difference is work.

Nobody starts off an expert. Of course your first attempts look wonky. Don’t compare yourself to anyone else – they aren’t you. What is important is that you hone your craft, your skill.

There is a Chinese saying that the best time to plant a tree was 100 years ago. The second best time is today.

Get going.

ADD or modern culture?

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How much of it is Attention Deficit Disorder, and how much of it is the frenetic life that we are sold as “normal”? How much of it needs medication, and how much of it needs self-discipline?

How can we possibly try to focus on anything with so many distractions? TV on all the time. Music blaring in every store we go to. Earbuds in, cutting out actual reality, only to go home to watch “reality” on TV. We are told we need to buy this new thing, in order to save money. We are told we need to buy this other, newest, hottest thing in order to fit in, to be cool. We are told we need to wear this makeup to look natural.

How many phone numbers can you remember? Recall just ten years ago, you had to know the numbers of your friends. You didn’t have them stored in your smartphone, ready to dial at the push of a button.

Our new technology makes our lives easier, but makes our brains worse.

Strip it all away. Drop the broadcast TV. You’ll save money and your mind. You’ll find you have more time to live your own life, free of the siren song of the commercials and the game shows. Limit your time on the internet. Set a timer, get an uncomfortable chair, have someone rescue you if you are on longer than 30 minutes. Do you really need to read about which friend has a migraine or a sinus headache today? Perhaps that friend needs to consult a doctor rather than social networking.

I think the upsurge of ADD is a symptom, rather than a disease. It is a disease, in the truest sense, though. It is a dis-ease, a lack of ease. It is trying to fit a round peg in a square hole. We aren’t meant to live this fast, this crazy. We’ve been trying to make ourselves fit something that isn’t healthy. We’ve been trying to adapt ourselves to a reality that isn’t real.

We’ve forgotten how to grow our own food and how to cook it. Everything is prepackaged, including our lives. We’ve forgotten the simple pleasures of making things ourselves, with our own hands. We’ve gotten out of the habit of exercising as a way of life.

We’re paying for all this convenience with our minds and our health.

We don’t need 5 hour energy drinks. We need to get a proper amount of sleep.
We don’t need to hear about the latest scandal in Hollywood. We need to spend time with our friends.

It is time to slow down, take a step back, and reconnect with what we really need. Analyze everything. If it isn’t nurturing or necessary, drop it. This includes relationships, institutions, what you eat and drink, what you read, everything you consume or do.

Thriving with a mental health diagnosis.

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This is about mental health. Some of it is about depression, because that is something that many people wrestle with. But some of it applies to mental health in general. These are things that I’ve discovered that have helped me. I offer them to you with the hope that they may be of use to you as well.

Depression feeds on itself. It has its own gravity. It is like a planet that is larger than you, sucking you into its own orbit, making it hard to escape. But you can. Inch by inch, step by step, you can get further away from it. You have the power and control. It is a thing, a force outside of you. It isn’t you. Do not let your diagnosis be your definition. You aren’t mentally ill. You have a mental health diagnosis. It is very hard to be objective about your own care when it is your mind that is affected, but it isn’t impossible. It takes a lot of work, but it is completely worth it. Every little step counts.

I was diagnosed as bipolar when I was in my early 30s. I’m in my mid 40s now. I’ve hospitalized myself twice – the last time was over 12 years ago. Both times I realized that I needed help. Since then I’ve bought a house, gotten married, and been at the same job far longer than I can believe. I’ve become a stable adult SINCE my diagnosis. If it weren’t for my diagnosis, I’d probably be homeless now. It isn’t the illness that is the problem – it is what you do with it. You can live very well with a mental health diagnosis- you have the power.

There are steps you can take to take control of this condition, to not let it be in charge. Every little tiny thing you do is a positive step towards health, and each step generates a little more energy to be able to do the next step. You won’t be able to do it all at once, and you will fall and fail several times. This is normal. This is normal for everybody – not just those with a mental health diagnosis.

You won’t be able to do it all at first. But doing something is better than doing nothing. Yes, it is hard. Yes, it is worth it. You are worth it. The disease will tell you otherwise. But I’m here, standing on the shore, having waded through the rapids and slipped on the rocks, and I’m telling you there is hope after diagnosis, and there is a way. There is a way to feel better, even to feel great.

It isn’t going to happen on its own, though. You have to do something.

Take your medicine every day. This isn’t like an antibiotic, where you take it for ten days and then you are done. You have to come to grips with the fact that this is a chronic illness. Chronic means forever. That alone can get you a little depressed. But – here’s a way to think of it. Without medicine, you will get worse. With medicine, you will be fine. We are lucky to live in a time where we have medicine to take. Medicine is essential, and taking it is a step in the right direction. Taking your medicine isn’t a sign of weakness – it is a sign that you want to get well. It is the opposite. It is a step on this path to health.

I like to think of mental health medicine as the same as medicine for diabetes. I used to think I could do all this on my own, that I could just eat right and exercise and I wouldn’t have to take pills at all. But if I had diabetes, I wouldn’t think that way, I’m pretty sure. I’d do what I could to help myself, and I’d take my medicine. We forget that we are biochemical machines – being in a human body is being part of a moving chemistry experiment. We are faulty in bits – it isn’t perfect. So we take medicine in order to fix what doesn’t work well. It is the same with glasses – if you have bad vision, you wear glasses or contacts. You don’t think you can adjust what you eat and do and suddenly see better. Props are healthy. It isn’t admitting weakness to ask for help. It is healthy.

Work with your doctor. If your medicine needs to be adjusted, tell her. Sometimes our body chemistry changes and the medicine no longer works. If your doctor doesn’t listen to you, get another doctor. I had one who treated me like a stupid child. He also said “That’s normal” when I said that I couldn’t concentrate enough to read and I was sleeping 10-12 hours a day. That isn’t normal. And a doctor who thinks that is isn’t a doctor, he is a quack.

Yes, it is hard to find another doctor. Making any change is hard – you feel like you are pushing a huge rock up a hill. You just want to sit there on that hill and just let things happen to you. This is the disease talking. If you let it win this conversation, it will keep winning. Remember, slow and steady wins the race. Every step you take gets you stronger.

Eating well and getting regular exercise is essential. It isn’t about a starvation diet at all – it is about making good choices with food. It is about seeing food as healing. It is about movement too – about intentionally incorporating moving into your daily routine. The human body isn’t meant to sit for hours at a time. You’ll feel much better if you move. It will be hard to do at first. It gets better. It gets amazing. You’ll be creaky and whiny at first. Keep on going. It gets better.

When I first started working out, I felt like I was going to die. It hurt, I was worn out, I was sore. It was really hard. I hated the class. I hated being there. I wanted the class to end. I puttered through, doing only about half the routine. But I felt better after the class was over. I felt glad that I had gotten through it, and done something good for myself. And then I got stronger, and now the classes seem easy. This is the trick. Stay with it. Of course it hurts at the beginning. You aren’t in shape. But keep going. Every good thing you do is a step towards healing.

Find what is right for you. I’m going to tell you what I do that works for me. It has taken me years to figure this out, and I’m OK with the idea that this may change. Currently I do yoga, water aerobics, and I walk.

I do yoga for 10-15 minutes every morning. I also take a yoga class every week. I have made a commitment to myself to do this. I’ve noticed that if I decide to skip one morning, or the class once a week, then I start to want to skip every day or every week, and then it is a month I’ve not had my class. My body and my head let me know that this isn’t good. Push through that resistance, that desire to not do what is good for you. Go ahead and do it, and you’ll feel better afterwards. You’ve won that battle.

There is something amazing about yoga. It unkinks your body and your head. It isn’t just exercise. It teaches balance, both physically and mentally. It teaches about acceptance of where you are, and gently pushing yourself to get better and stronger. Yoga is like a massage you give yourself. I recommend it highly. I’m grateful that my local YMCA teaches classes. There are many different kinds of yoga classes. Some are very basic, some are very advanced. If you go to one class and it is too much or too little for you, go to a different one with a different teacher.

I do water aerobics, at least twice a week. The class I take is taught by a very energetic teacher. I had thought that water aerobics was just for arthritic little old ladies, and while it can be, it doesn’t have to be. It can be a very vigorous cardio exercise with resistance. The water provides support and resistance at the same time. This exercise is great on your joints – you can move them and not hurt them like you would with land exercises. Also, water aerobics is fabulous for your core. Having a sexy belly does wonders for your self-esteem.

I walk every day at lunch for 20 minutes. I’ve had to bring my lunch to work to make this work out. I have changed how I work as well, and I get in a mile and a half. Again, every little bit counts. Even ten minutes of walking is better than none.

I’ve had to give up a lot to do these things. There is only so much time in the week when you work a full time job. But I’ve found that being healthy is more important than reading ten books a week. You have to figure out your priorities and find a healthy balance. Sometimes you can do several things at once – you can listen to an audiobook or a podcast while walking or gardening, for instance.

What you eat is important too. Why go through the effort of exercise if you aren’t going to put good fuel in your body? Balance is important here. If you eat a lot of high-energy foods (caffeine and processed sugar) you’ll crash hard. If you eat a lot of low-energy foods (junk food, fried, processed, meat) you’ll just drag through your day. You have been taught by our society that you need these things to get through your day. You don’t. Our culture lies about a lot of things, and is totally unaware of consequences. This is why so many people are dying of preventable diseases. Don’t be them. You have a choice, and you have control.

I eat yogurt or oatmeal for breakfast, along with grapes and bananas. Eat organic when possible. Eat more vegetables than meat. When you do eat meat, eat fish. Don’t eat anything fried. No sodas, and avoid processed sugar. It causes a crash. I’ve gone without caffeine for over 5 years. Caffiene is a cheat – it over balances. Drink mostly water, with some fruit juice. Go natural as much as possible. Eat real food, not processed. Again, you won’t be able to do everything at once. That is normal. Even doing one thing is a great start. This is kind of like learning how to juggle. You won’t be able to have all the balls up in the air at once. But do one, and get used to it, then do another. Patience yields progress.

Get outside. Get some natural sunshine. Go for a walk outside, or garden.

There is no substitute for sleep. Get enough sleep every day. You can’t shortchange yourself on that.

Avoid overstimulation. For me, this means avoiding the news. It isn’t news, so much as bad news. I can’t handle it. I’m overwhelmed. I feel helpless. I started by not watching the news. I would read it instead. Then even that got to too much. If you can, reduce noise around you. This is at work and at home. Too much noise jangles our nerves. The same is true with a lot of visual stimulation. I try to make sure the TV is off at 9:15, and I’m in bed by 10. I need time to wind down. I read before bed, but nothing stimulating or exciting. Usually non-fiction does the trick.

Find a creative outlet. Bead, paint, sew, make music. Do whatever makes you happy. It won’t be perfect at first. Nobody ever is. That isn’t the point. Get over your need for control and perfection and allow yourself the ability to play again. This is play. This is fun. It is the opposite of work. Allow “mistakes” – let yourself discover. I also highly recommend writing in a journal. Writing is essential. Write every day. Not only will you get things out, you will learn things.

Seek the company of good people. If someone is constantly bringing you down, they aren’t a friend. Friends are helpful, not destructive. Understand you may have issues with your boundaries. A lot of us do. Look at my post called “Survival books” under “Resources” and pick one. Read it. It will help a lot. You also might be a “highly sensitive person” – there are books in that list for that too. I’ve learned a lot from those books that have helped me understand how to deal with this diagnosis. You aren’t alone.

This is what I do to turn around depression. I look at what I’m doing that is different from my usual routine. Usually I’ve started eating more candy, or I’ve not gotten enough sleep, or I’ve slacked off on my exercise. I redouble my efforts. Drop the candy and pick up the walking shoes. You’ll turn this funk around. There will be times where you will want to slack off. Don’t. That creates negative energy. When you feel “I don’t want to exercise/eat well/ go to sleep on time” see it as a cranky toddler. Be the adult – you are in charge. If you slack off, it will win energy and get you to do it again. Then you are in a hole again.

I find having a faith is important. I read the Daily Office every day – it is a selection of three Bible readings. It is a regular structure. If left to my own devices I’ll read whatever I come across from a random page flip. And then I’ll not read at all. I’ve discovered that having regular habits is very important. I pray regularly. I’ve also developed a habit of thankfulness and gratitude. I find this is essential.