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Depression - 4 Daily Essentials

After almost a year of searching for, testing and developing practices to eliminate depression, I've come up with the most essential 4 that has the greatest impact.

I'll keep this really simple.


1. Start the morning right (5-minutes)

State out loud: I am the maker of my good day

Make a list of 3 positive things you a thankful in your life

Make a daily to-do list of 3 items (must, optional, just for me)

Commit to make the day count for you (learn something, feel progress)


2. Reset when unwanted thoughts, events, whatever happens

Make a list of 5-minute activities (water plants, load dish washer, sort laundry, send a message to a friend, walk around the block, window shop online for something specific, have a cup of tea, meditate, listen to a song/talk/audio book, etc.)

Whenever you sense the onset of a downward feeling (usually a gut or heart squeeze) nip it immediately by doing one of the items from your list


3. Take a 15-minute 'me time'

Create a playlist of meditations, wisdom talks, soothing music, comedy so you can have them ready when the timeout starts

You can also just plug your ears and zone out


4. Keep a journal to monitor your depression trend (1-5 minutes)

This can be as simple as assigning a number to how you feel on a scale (1-5 or 1-10)

You can make it more complex and by doing rating your progress in completing tasks, managing symptoms, learning, connecting with others, and anything else you care about moving forward


Incorporating these 4 essential practices in your life will help both structuring your day and developing a keen awareness of your tendencies. In return, you'll get better at curtailing the negatives in your life and spend more energy/attention/time with things that propel you forward.


Love

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