Planning Your Way Out Of Depression

Out of Depression

I’ll not say this is a simple task and that there is a perfect plan which works with a 100% success rate because there isn’t anything like that. Everybody is unique and experience depression and anxiety in a unique and different way.

An example could be doing exercise, some people have a physical condition (like back pain) that won’t let them gain all the benefits of doing regular light exercise. In some cases then, doing exercise it isn’t a good advice.

Keeping that in mind, there are certain universal guidelines everybody can follow that can be a benefit in fighting against depression and will help massively on winning and overcoming it.

Some time ago I wrote a post called Thrill of Victory Against Depression and it’s based on how our small success can help us on stopping depression and becoming happy and joyful in life.

In this post, I want to give you a plan to leverage from those small successes.

Get Your Way Out Of Depression By Following A Plan!!

This is practical stuff I want to share with you, you’ll need a pen and a paper.

Start by writing down all the things you need and want to accomplish on a daily and weekly basis.

It could be anything, like eating a healthy meal, a relaxing walk in the park, calling a friend, doing the dishes, laundry, etc, it doesn’t matter if it sounds too simple because we both know that nothing is that simple when you’re worn out.

Now, after writing everything on paper you should organize the list with the bare minimum of things to accomplish, and once you accomplished an item just ✔.

Daily Minimum Of Things To Do

  • Taking a shower
  • Eating a healthy meal
  • Brushing my teeth
  • 20 min of exercise
  • Making the bed
  • Doing homework/chores/errands (being responsible with others)

If you find something to be too difficult to accomplish on a daily basis then you can lower the bar to a more comfortable level. For instance, let’s say you are struggling a lot just getting out of bed at mornings, then you should start with that and when you get the habit of doing it every day, you can add something new to the list.

Weekly Minimum Of Things To Do

  • House cleaning
  • Laundry
  • Go to the Gym (3 times)
  • Getting in contact with friends (3 times)
  • Doing the dishes (3 times)
  • Reading 100 pages of X book

Basically, it’s the same principle but on a weekly basis, things you need to do but are too hard to accomplish for you doing it weekly multiple times, then do them less frequently, instead of going to the gym 3 times lower it to just 2 or 1 and then commit yourself and be accountable on doing it.

Conclusion

Using a similar to do list on a weekly and daily basis I was able to manage my life with great result. And I can say, doing this not only works for getting out of depression but for entrepreneurs who want to start something.

The point of planning and executing this minimum to do list is to build a real sense of accomplishment by ✔ all you can do in one day or week.

Usually, we know what we need to do, but just don’t do anyway it because it’s just too much… That’s why keeping the focus on doing things to the bare minimum, it’s healthier because you feel like you are getting to somewhere in your situation.

After just a month of using this method when you trace back everything you’ve accomplished in that time, you’ll start to feel a lot more in control of your depression and anxiety.

Just stay consistent with this practice and sooner than later you’ll reap its amazing rewards!

27 Best Inspirational Quotes Against Depression When Is Hitting You Hard

When something interesting catches our attention, we like to give more of our attention by thinking and reflecting on its message. We want to rationalize why it is true and how it makes us feel.

That’s what every marketer, comedian, motivational speaker and politician it’s trying to do using different means.

I’m saying this because this is what happens when we find a quote that resonates with our experiences and what we believe to be the truth.

For some weeks now I wanted to put “on the air” some of the best inspirational quotes that caught my attention and can inspire people to become better and motivate them to fight against any obstacle in life, especially depression.

Inspiring Quotes Against Depression

27 Best Quotes to Lift Your Spirit and Motivates You to Fight Against Depression!

     1. “One small crack does not mean you are broken. It means you were put to the test and you didn’t fall apart.”
– Linda 

     2. “The greatest discovery of my generation is that a human being can change his life by changing his attitude of mind.”
– William James

     3. “When one door closes, another opens. But we often look so regretfully upon the closed door that we don’t see the one that has opened for us.”
– Alexander Graham Bell

     4. “The bravest thing I ever did was continuing my life when I wanted to die.”
– Juliette Lewis

     5. “Learn from yesterday live for today hope for tomorrow.”
– Albert Einstein

     6. “How you love yourself is how you teach others to love you.”
– Rupi Kaur 

     7. “Never confuse a single defeat with a final defeat.”
– F. Scott Fitzgerald 

     8. “Victory is always possible for the person who refuses to stop fighting.”
– Napoleon Hill 

     9. “Above all grey clouds, there are clear blue skies.”
– David Longworth 

     10. “The great victory, which appears so simple today, was the result of a series of small victories that went unnoticed.”
– Paulo Coelho

     11. “You wake up every morning to fight the same demons that left you so tired the night before. And that, my love, is bravery.”
– Anonymous

     12. “Sacrifices will make you a martyr, victories will make you a hero.” 
– Amit Kalantri

     13. “In the end, just three things matter: How well we have lived. How well we have loved. How well we have learned to let go”
– Jack Kornfield

     14. “Everything you have ever wanted is sitting on the other side of fear.”
– George Addair

     15. “At the end of the day, tell yourself gently: ‘I love you, you did the best you could today, and even if you didn’t accomplish all you had planned, I love you anyway.”
– Anonymous

     16. “If you can’t fly then run, if you can’t run then walk, if you can’t walk then crawl, but whatever you do you have to keep moving forward.”
– Martin Luther King Jr.

     17. “I try to take one day at a time, but sometimes, several attack me all at once.”
– Ashleigh Brilliant

     18. “The greatest weapon against stress is our ability to choose one thought over another.”
– William James

     19. “The man who moves a mountain begins by carrying away small stones.”
– Confucius

     20. “Try to love and live the question itself. Don’t search for the answer. Perhaps then, someday far in the future, you will gradually, without even noticing it, live your way into the answer.”
– Rainer Maria Rilke

     21. “We are not to blame for our illness, but we are responsible for our health.”
– Victoria Maxwell

     22. “Even from a dark night, songs of beauty can be born.”
– Mary Anne Radmacher
 

     23. “Life isn’t about waiting for the storm to pass…It’s about learning to dance in the rain.”
– Vivian Greene

     24. “Sometimes your joy is the source of your smile, but sometimes your smile can be the source of your joy.”
– Thich Nhat Hanh

     25. “Although the world is full of suffering, it is also full of the overcoming of it.”
– Helen Keller

     26. “Good humor is a tonic for mind and body. It is the best antidote for anxiety and depression. It is a business asset. It attracts and keeps friends. It lightens human burdens. It is the direct route to serenity and contentment.”
– Greenville Kleisser

     27. “Truly, it is in the darkness that one finds the light. So when we are in sorrow, then this light is nearest of all to us.”
– Meister Eckhart

Bonus Quotes to Fight Depression!

“The most beautiful people we have known are those who have known defeat, known suffering, known struggle, known loss, and have found their way out of the depths. These persons have an appreciation, a sensitivity, and an understanding of life that fills them with compassion, gentleness, and a deep loving concern. Beautiful people do not just happen.”
– Elizabeth Kübler-Ross

“Every small victory against depression it’s a great victory to win your life”
– Isandy

4 Positive Qualities Most People Fighting Depression Ignore They Have

Positive qualities & fighting depression

While I’m not saying depression it’s a good thing to be proud of because it isn’t, it’s a mental illness and it should be treated.

But, what I’m saying is that the people who fight against depression usually haven’t realized they have some of the most extraordinary qualities we can have as human beings and don’t even know because they have the condition of thinking they’re worthless and seeing themselves broken without remedy.

Depression is tricky, it turns you into a bad narrator of your own story. And you get an idea of how bad you have it when you start to lie with the excuse of “I’m just tired of” being this partially truth.

To lift up your spirit and show you that things are better than you think, I want to share with you what I’ve found are some of the best qualities depressed people have that if they wouldn’t have to fight depression every day, they could change the world!

Most People Fighting Depression Have These Positive Qualities

Introversion

In a world full of extroverted people and with a society that encourages being extroverted as the “way to go” for everything related to success and high-status people, there’s no wonder that introverts are labeled as being something negative. Nothing further from the truth!!

There’s a lot of misconception and myths surrounding this one. Like they don’t like to talk, it’s just that they need something meaningful to say and don’t like to talk for the sake of just filling the empty space with talking for no reason.

Depressive people have the tendency of expressing this kind of behavior too!

Another common misconception is that they don’t like people and prefer to be alone all the time. They do like people, but valuable people who are trustworthy and respect others with healthy boundaries and it’s with this kind of people they love to interact with.

Introverts are comfortable with their own thoughts and they just need to recharge themselves with a quiet time being alone.

To learn more about the misconceptions and why being an introvert is something positive read 10 Myths About Introverts from Creativity Post.

High Sensitivity

Having a lot of susceptibilities or a “thin skin” is sometimes what makes depressive people what they are… depressed. Sometimes you have a reason and you know what it is that is making you feel depressed, and sometimes you can’t explain with reasons why you’re feeling like crap all the time.

It is very likely that when you cannot explain “why now”, is because you have been exposed to a negative interaction, thought or feeling so minimal that it wasn’t perceived on your radar. That’s why you take time to rationalize this feeling to make the most sense of it and it’s frustrating when you don’t find that reason.

Depression makes you feel everything darker and worthless but sometimes somedays something good happens and you feel really good and excited for at least a short period of time. And this happens so suddenly that you cannot control it.

I just had defined you how highly sensitive persons usually react to negative and positive stimulus, the only difference with depression it’s that fills your mind with more of the negative stuff. And have a lot of hard work learning to fill it with more of the positive stuff.

This one brings me to the next item on my list…

Empathy

Empathy is caring, empathy it’s the quality of being able to wear the shoes of others and know what they’ve been through in their lives. And usually depressive people see their depression as being a burden to their families, friends, and anyone that cross path with them.

The meaning of this is that you truly care how others feel, and because you truly care without fakery, your heart gets broken everytime you make (or even just think of making) them feel bad because you’re feeling the way you feel.

To simply explain the difference between High Sensitivity and Empathy is that the former just take how you feel and the latest takes this and how others feel too.

Everybody has a certain level of empathy unless NPD (Narcissistic Personality Disorder) is present. But people suffering from depression have proved me countless times they have developed a strong sense of empathy. They’re just focusing it in the wrong way.

But wait a minute. I feel like being dead on the inside, unable to feel any emotion at all. What about me?

Then I’d say that you’ve mastered denying your negative and positive feelings! In Psychology Today there’s an article called “A Link Between Empathy and Depression” that will help you to understand better what I’m talking about.

Intelligence (being smart)

I believe it is Buddhism that teaches it’s practitioners that “emotional suffering inspires us to seek wisdom and understanding on the meaning of our existence”

Well, depressive people are usually seeking some sort of explanation on “why them.” Why they’re suffering like there’s no tomorrow… eventually the introspection intended to understand their feelings better and how things work, leads them to become wiser.

But this is a spiritual approach to this matter. In a more scientific approach, some studies show the results of smart people losing their cognitive thinking (smartness if you wish) as a side effect of depression, you know, like the ability to concentrate in any given task.

There are mixed results from different studies, and let’s not forget that the environment, childhood and character development will have an important say of someone becoming depressive over time.

But I can say by knowing a lot of depressive teenagers who are straight A’s that they are not faking their intelligence, they just happen to be experiencing life in a darker way because of their condition.

Click the link to learn more about the connection between intelligence and depression.

Conclusion

Besides having depression as a mental illness and identifying yourself as someone depressive you shouldn’t take this as your whole identity and remember that there are more inside you than just “being broke”, feeling like an “empty shell” and “falling into the abyss”

Being under the influence of any mental illness or a big trauma will give you a hard time realizing other qualities you might have. The ones that are positive, the ones that need nourishment from you because will lead you to happiness and joy in life.

I cannot say which ones you have, but I can hope that some of these resonate with you because I have learned by experience supporting friends with depression that most of them have these positive qualities and I can bet that with a little introspection, you’ll find that some of them – if not all – always has been part of you too.

Thrill of Victory Against Depression

Small victories are for most people things that are taken for granted, nothing of too much importance that we need to pay a top-notch attention. But for people who are struggling with depression, any small victory is of great significance.

Thrill of Small Victories Against Depression

Thrill of Victory Success Story

Sometime ago, (I believe it was the last year 2017) I read about a history of how a man was discouraged about his high blood pressure condition and thought that any kind of therapy or visit to a doctor it was worthless. He believed to be doomed. Still, was convinced by someone close to him that he at least must try it out once.

Let’s call him John. John went to the therapist and after a long chat and some arm-twisting techniques she was able to convince John to give up 1 diet soda for a week and come again to see her, and he did. The last day before going again to see her he noticed that he wasn’t so tired at his mood was a little better this week.

Next week, he went to see (let’s call the therapist Lily) her a little reluctant and not enthusiastic at all but Lily then knowing he wasn’t ready yet just ask him to take 15 min to go for a walk everyday at the time he prefer for another week and then to come back and see her again, with an unpleasant grin in his face John finally agree to do it too.

On the second week and the third time he went to see Lily he actually went a little more joyful, he told her he was feeling a little better, with higher energy and a clearer mind. Now, Lily, this time asked to start a new diet for a week or if he can’t or won’t, then at least eat an apple a day. And this time John accept to do both and ask if he can come again next week, and Lily told him that this time needs to take it for two weeks.

He was starting to believe!

John, seeing that his mood and energy level are improving decided to start using the stairs instead the elevator to reach his apartment on the third floor and when he got the time he also does some light exercises while watching the TV.

One time at his apartment when he was watching the TV that he noticed that he no longer need the glasses to watch the screen without any blurry. John couldn’t believe it!! the glasses that were recited to him (according to his medical condition) are now blurring images and he was seeing better with his naked eyes because his vision was healing too.

Next time he went to see Lily, he was exhilarating thanks to the thrill of the small victories he had in these past weeks. Lily just thought, “Ok, now he’s ready”. John completed the therapy sessions with Lily and by the end of that year he no longer was using the glasses, his medical condition was a lot better and he realized the importance of taking care of your body and mind with a healthy way of living.

Really amazing!!

Let’s Use It Against Depression

Although our hero wasn’t fighting against depression in this story, it perfectly illustrates my point about the importance of small victories in our lives. The perception of John about life, joy, and happiness, turned 180º degrees when he realized that he was winning back his health against his illness.

When you are completely depressed and down, feeling like you cannot win over your way back to happiness, just need to remember that every small step you take to fight against depression is one step closer to beat it. Doing a little exercise, calling a friend, not being alone all the time, laughing, giving thanks and having small talk with a stranger, can be our little victories against depression.

With every small victory, your self-perception will start to shift toward a more positive and optimist way of seeing the world, because you’re feeding it with small successes.

Someday at the moment least expected in the mist of your battle, you’ll notice how far you have come and how much you have accomplished, that instead of rolling up in a fetal position on your bed and just feeling depressed, you just want to move onto the next task to win back your happiness and joy.

That’s The Thrill of Victory Against Depression!!

How to Build Your Self-Esteem

“Apart from disturbance whose roots are biological, I cannot think of a single psychological problem—from anxiety and depression, to underachievement at school or at work, to fear of intimacy, happiness, or success, to alcohol or drug abuse, to spouse battering or child molestation, to co-dependency and sexual disorders, to passivity and chronic aimlessness, to suicide and crimes of violence—that is not traceable, at least in part, to the problem of deficient self-esteem. Of all the judgments we pass in life, none is as important as the one we pass on ourselves.” 

~ Nathaniel Branden from The Six Pillars of Self-Esteem

I cannot say it better, Nathaniel Branden is the author of The Six Pillars of Self-Esteem which consist of:

Self-esteem

  1. The Practice of Living Consciously
  2. The Practice of Self-Acceptance
  3. The Practice of Self-Responsibility
  4. The Practice of Self-Assertiveness
  5. The Practice of Living Purposefully
  6. The Practice of Personal Integrity

I’ve noticed that somewhere he made a note saying Self-Esteem is not an idea but something to practice everyday, that’s why all the pillars are called practices. Practicing something means that you need the discipline to do it on a constant basis. An idea, however, is something you just need to know. This is why I think it’s brilliant.

I simply love the topic of self-esteem and the approach that Nathaniel Branden gives in his book is something different from what I’ve seen around. Kudos to him!

I don’t want to shove to you all the 6 pillars and will strongly recommend you to read the book. What I want to do is (for the sake of time and length of this post) to ask you the main question behind each one of the six pillars of self-esteem.

To Build Your Self-Esteem Answer These…
  • Living consciously to me means…
  • Are you able to accept and recognize your own greatness?
  • How much more responsible can you be?
  • Are you the author of your own story?
  • What do you want? What needs to be done by you? Are you disciplined about it?
  • Are your ideals, moral compass, and behavior congruent?

“But does anything take more courage—is anything more challenging and sometimes frightening–than to live by our own mind, judgment, and values? Is not self-esteem a summons to the hero within us?”

~ Nathaniel Branden

There’s much more value reading the complete book but having the answers to these questions will give you a strong stepping stone on building your self-esteem, managing your emotions and beating depression in the long run.

It’s little by little that progress is made and someday we break through, a man walking forward in the darkness is still walking forward and even if he doesn’t know when he will arrive, it’s a sure thing that he will arrive at his destiny.

So… what are you waiting for? You have work to do and the best moment to start is RIGHT NOW!!

Cure Depression with Motivation!

First thing I want to make clear is that I don’t want to say this is a quick fix way to get out of depression. Nooou…

Depression must be treated for what it is, a mental disorder, and as every other mental disorder, take time to be cured and we must seek help if we feel we can’t stand it alone.

That’s the simplest and best advice to fight depression ever.

But, there are little habits that we all can adapt to prevent and even cure our depressive state. As well as great things too!

Today I want to share with you one of those great things you can do to ensure your way out of depression.

Great Way To Cure Depression

Cure Depression, definite chief aim

The big thing I’m talking about is to have something that gives meaning to your life. A Definite Chief Aim that makes you a valuable person to others around you with some kind of need that you’re able to fulfill.

Maybe a Definite Chief Aim doesn’t resonate in your mind. I took it from “The Law of Success” by Napoleon Hill.

Following Your Passion…

Fighting for Your Dreams…

Fulfilling Your Greatest Mission in Life…

The Reason for Being Alive…

These terms should resonate more with you, if not… hopefully, you got the idea.

Passion, like love, is one of those words people use every day without a deep understanding of the real meaning because they usually refer just to be a strong emotion.

The definition I like the most about passion is the one I found on Urban Dictionary

“Passion is when you put more energy into something that is required to do it. It is more than just enthusiasm or excitement, passion is an ambition that is materialized into action to put as much heart, mind, body, and soul into something as is possible”

By analyzing this definition, and doing a little research I discover that passion comes from the Latin word “patior” which means suffering.

Passion then is something you’re willing to sacrifice for (like the Passion of Christ).

The way to find your passion is then just answering one simple question

What Sacrifice Do You Consider Worth In Your Life?

Not saying is easy to answer, but is simple if you do a little introspection focusing on the things you’re interested. Chances are one of those things is your passion.

Once you answer this question you’ll be willing to take action and suffer for what you love instead of depression.

I repeat, not saying is an overnight cure for depression, but it is a total game changer when you have a Definite Chief Aim in your life when you feel depressed.