Danny Baker lists the 5 things a person should work into their daily routine for better physical, and mental health.
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Last week, I wrote a post on my own blog titled Are Your Simple Daily Actions Leading You To Freedom From Depression Or Forever Keeping You a Prisoner?, in which I spoke of the Slight Edge Principle. The Slight Edge Principle begins with the premise that every day, we’re all faced with relatively simple decisions to make. Then, it goes on to say that successful people make good simple daily decisions, because they realize that in the long run, doing so will result in them prospering. On the other hand, it states that unsuccessful people don’t make good simple daily decisions, because at the point of making them, they either don’t believe they matter, or they make excuses not to make them. As such, the crux of the Slight Edge Principle is that these simple daily decisions do matter, because compounded over time, they either lead you to success or they lead you to failure.
I think it’s particularly important to pay heed to the Slight Edge Principle when we’re trying to recover from depression. It’s critical that we build healthy daily habits into our lives—habits that in the short run may not yield spectacular results, but in the long run can be the difference between recovering from depression and forever being plagued by it. So without further ado, here is a list of five essential things that everyone with depression should do each day.
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Exercise for 30 minutes
I know feeling tired and unmotivated are common symptoms of depression, but this is something that’s relatively doable if you just give yourself a push. Now exercising for one day may not make a huge difference, but research suggests that regular exercise can increase the level of brain serotonin and brain endorphins, both of which have “mood-lifting” properties. It’s also important to note that exercise doesn’t even have to be that rigorous to be effective, with studies suggesting that even a brisk walk each day can make a noticeable difference.
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Read 10 pages of a quality self-help book
Again, this is doable, isn’t it? It doesn’t take very long, and you can even do it in bed. Now, will reading 10 pages one day make a big difference to how well you can handle your depression? Probably not. But if you read 10 pages every day for a year, that’s 3,650 pages—which is 10-15 books. Do you think reading 10-15 self-help books will arm you with some valuable skills to help you combat your depression? Undoubtedly. To start with, I’d recommend Feeling Good by Dr David D. Burns, Authentic Happiness by Dr Martion E. P. Seligman, and The Mindful Way Through Depression by Mark Williams, John Teasdale, Zindel Segal and John Kabat-Zinn.
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Eating healthily
This is vital to good health—including mental health—but it’s something a lot of us don’t adhere to. When you’re trying to recover from depression, it’s critical that you eat a balanced diet, and—I can’t stress this highly enough—lay off the drugs and alcohol. When it comes to substance abuse, the Slight Edge Principle is perhaps at its most applicable—if you drown your sorrows in alcohol or drugs once, then it’s not the end of the world. But if you’re always doing it, then it’s going to have a significantly negative impact on your mental health over time. It’s one of those awful habits that will forever keep you trapped in depression.
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Get a good, regular, 7-8 hours of sleep
If you don’t think getting a good night’s sleep will help your mental well being, then just try it for a few months. It’s amazing how much of a difference it can make.
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Do half an hour of online therapy
Given that many people with depression can’t afford therapy, the availability of free online therapy is something that isn’t publicized anywhere near enough. There are some great programs out there run by some of the best universities in the world, and building it into your day is likely to do wonders over time. The one I recommend using is MoodGYM, which is run by the prestigious Australian National University. Additionally, The Depression Centre 4.0 runs a free self-guided treatment program based on the most current research in Cognitive Behavioral Therapy. They also have a large community that you can interact with for support.
Like I said, you may not see a huge difference early on, but if you work these five healthy habits into your daily routine, you’ll be streets ahead of where you would’ve been if you hadn’t.
Photo: Renaud Camus/Flickr
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If you enjoyed reading my post, I encourage you to visit my website and download a FREE copy of The Danny Baker Story – How I came to write “I will not kill myself, Olivia” and found the Depression Is Not Destiny Campaign – which is my memoir recounting my struggle and eventual triumph over depression. I wrote it so that sufferers of the illness could realise they are not alone – that there are other people out there who have gone through the same excruciating misery, and who have made it through to the other side. I also wrote it so that I could impart the lessons I learned on the long, rocky, winding road that eventually led to recovery – so that people could learn from my mistakes as well as my victories – particularly with regards to relationships; substance abuse; choosing a fulfilling career path; seeking professional help; and perhaps most importantly, having a healthy and positive attitude towards depression that enables recovery. Multiple-bestselling author Nick Bleszynski has described it as “beautifully written, powerful, heartfelt, insightful and inspiring … a testament to hope.”
Read more:
Depression is a Liar: Recovery IS Possible, Even if You Can’t Always See It
The 10 Best and Worst Things You Can Say to Someone With Depression
Adolescents Need To Learn About Depression – Before It’s Too Late
McLaren’s work is REALLY helpful http://karlamclaren.com/working-through-depression/
More: http://karlamclaren.com/tag/depression/
Further to my comment above, it serves those in power to have individuals who suffer from depression blame themselves rather than recognizing that there are systemic reasons behind mental illness which have nothing to do with biology or physiology. These reasons have to do with decisions made by those in powered which have profound effects on all of us such as taxation, war, economic policy, environmental degradation and so on. The only effective way to battle depression triggered by these issues is individual and collective empowerment. Then and only then will we see depression alleviated.
What amazes me here is that nobody seems to even give a passing thought to the real reason for this epidemic of depression. Over 1 million people commit suicide A YEAR. When I read that statistic I realized that humanity must be experiencing major trauma and it is this. We have created a civilization that is omnicidal. As a species, we are murdering the planet slowly but surely and those most sensitive to this simply don’t have the resources to cope. We have lost our connection to nature and have been enslaved by an economic system which demands that we… Read more »
Man…people with depression are seriously the worst trolls out there.
So, I ran this by my therapist friend. We had a good chuckle. Yes, eating right, getting some exercise, and *attempting* to get 7-8 hours of sleep is good for someone struggling with depression. Just like it’s good for everyone. Giving that type of advice is on par with telling people that stakes to the heart will kill a vampire. Of course it will, a stake to the heart will kill anyone. (Levity there folks) But telling people that they should read self help books and get online therapy everyday tells me that you’re trying to sell something to people… Read more »
Dear Megan! Speaking as someone who has battled with serious depression in the past, I think I know what I am talking about, and my view is that you are both right and wrong. When I had my first crippling bout with the disease I lost 5kg in 2 months, because I lost all interest in eating, and indeed the sensation of hunger. In that respect I agree with you that there might be little you can do about that. Concerning excercise, I agree that real sports (“cardio”) is mostly impossible. In my case I found myself taking endless slow… Read more »
I think this advice may work for those who aren’t fully deep into a clinical depression, but is appropriate as advice to help avoid slipping back once you have recovered. I think “maintenance” is very important for those who have been depressed, so they can better avoid slipping again. But if you are in it deep, this just sounds condescending. As if we’ve never heard that eating well and sleeping well are good for us! I highly recommend looking up the article: “21 Tips to Keep Your Shit Together When You’re Depressed”. This was a very good response to certain advice… Read more »
I came to understand my own experience of depression over many years — over 30, in fact. The final ‘pieces to the puzzle’ were learning some new information about my birth — six weeks premature; anoxic (brain lacking oxygen); I was incubated for three months — the times and the protocols being what they were (babies and mothers kept entirely separate) — so my mother and I did not bond. A book came into my hands 13 years ago — *A General Theory of Love* by Thomas Lewis, MD, et al. Its essential message: we are neurologically ‘wired’ to love… Read more »
I have to say that when I read the article, I felt the same way as Megan (perhaps not so angry, but I did scoff). I go ‘up and down’ with depression. I think we all know that these are really good things for us, and that when we manage to follow these 5 practices, we feel much better. We keep the black dog of depression at bay. The trouble is continuing to maintain these practices. Once you spiral back down into depression, it becomes so, so very hard to accomplish these 5 things. They all sound so very simple… Read more »
“Going easy on Meagan” unfortunately is not going to help her – neither is her sarcastic attitude and attack on Danny who has actually achieved what she herself would like to achieve. Meagan, please read Danny’s memoir as I really believe it can help you.
All of you people who are defending Megan need to discuss this with your health care practitioner. I interpreted these tips as being for maintenance of feeling good, not as a cure for untreated depression. Those of you in a bad mood right now need help with your vitriol and bitterness. This is not helping.
For what it’s worth, my mild depression is easily fought off if I follow these tips. When I slide in sleep or booze or exercise, I get much worse. Please consider that making those heroic efforts are worth it. Complaining and bitterness helps exactly nothing.
After trying all of the above suggestions, I still couldn’t figure out why I felt worse after it all.Well, Unbeknownst to me; I’ve suffered from depression even as a toddler, only to find out that mental illness runs very deep in my family. There are some days I forget to eat, forget to pay bills, can’t discipline my kids. ( out of fear of snapping) Relationships makes me worse, school tasks are impossible to finish. The only thing that works is medication. I’ve dated guys who would tell me “stop taking those pills” boy were they glad when I got… Read more »
Megan Salisbury hits it right on the nail, sorry Danny Baker!
All good ideas. Now if I can just find enough energy/interest to actually do them. There are days when it takes effort to breath so don’t expect me to go to the gym, or read, etc. After being lied to for 25 years by the so called experts I don’t trust anyone anymore.
As a mental health advocate I would have thought a more understanding approach to depression would be advocated, unfortunately this is not what I read. What I read was this is easy to do, you can do it! Go on give it a try, why not, and for some it may work, if they have caring compassionate supporters. But for others it sends the message that if you can’t do this your lazy, your not trying, you don’t want to get better! If you aren’t depressed before you read that message then you certainly will be after, so imagine what… Read more »
Change is not easy. Climbing out of a hole is not easy. These begin with tiny steps. Concentrating of what is good in your life and appreciating it helps. The gorgeous light this time of year, the green grass, a glass of orange juice, a breeze, a breath. The little small things that bring pleasure or contentment or comfort. Think of those. Keep your mind filled with those. Then, one foot in front of the other.
This article is advanced, but works. Just keep at it. Well done.
@Joan, yes thank you. As someone who has struggled with depression since my teens and am now married to someone who is a depressive and struggles with it, I understand the well-intentioned message of this article. It might not be the “end all, be all” article about what a depressed person can do to better their life, but it is a sincere effort from someone who has been there and is clearly in a better state in life and wrote this. The people who are recoiling and posting less than positive or kind responses can only be interpreted to me… Read more »
But here’s the problem: everyone. is. always. trying, There are very few people who look at someone who’s depressed and say, “F*** you.” Everyone seems to have their own helpful brand of advice. Unfortunately, a lot of it is either unhelpful or actively harmful, and I don’t think you can blame people for reacting negatively to yet another attempt to tell them how if they would JUST do this, everything would get better. Because, no. There’s no one-size-fits-all response for depression, and articles like this that seem to say that there are do hurt. They may be well-intentioned, but the… Read more »
I disagree. Many people don’t try. They do what they have to and nothing else. Which furthers them deeper into their fog.
You are right, there is no size fits all. And many people are really very touchy on the subject. You are right simply valitating and listening to us can go extremely far.
Danny’s tips are not to cure, but simply to help clear the mind. its hard and at times way over the top as what we can do, but in my mind it needs to be done. A healthy mind cant live in an unhealthy body.
I don’t think you understand what I was saying. Angelica said: “Note that although it might not be the ideal article or it comes across as too simplistic/condescending (which its not, because that would imply sarcasm/malice on behalf of the author, which would make ZERO sense), the guy. is. trying.” My point was that everyone is always trying to give what they believe is genuinely good advice to people struggling with depression. The simple fact that they are “trying” just isn’t good enough all on its own, and people who are offended should be able express their feelings without being… Read more »
Jebuz some of you guys are harsh. Healing is a process, this guy has something that worked for him and his depression. Some of the stuff he wrote in the article is some of the very same stuff that helped me dealing with my own worst bit depression a couple years ago. Realize now I have been dealing with it for 30+ years. Is this the cure all for everyone, no, can everyone do all of it due to commitments real or imagined, no. But again healing is a process, try something and if it doesn’t work try something else.… Read more »
@James, thank you. Well said.
Rock on man, thanks
Have to agree with Megan and many of the others above- particularly Jeffrey. I would LOVE to get 7-8 hours sleep a night…but it doesn’t come. Relaxation aids, meditation, sleeping tablets…..none of them are much good when the kids wake you in the middle of the night, you have a big work project to complete or the alarm goes off at 6am to get you out to work, to pay the bills, to feed the kids. Between getting home from work, preparing (mostly healthy meals…so I can accept that one) for my wife and children…getting them bathed, homework done and… Read more »
I am with Megan Sailsbury. This article contains a lot of unhelpful and condescending ideas and this is not what someone with experience with actual depression would say to others. I mean depression of the kind where doing these things is exactly impossible because you have zero energy. I work with people struggling with depression and anxiety and I see this every day. This kind of advice actually can make someone with depression even worse.
No, I’m with Megan on this one. To use just one example, telling a depressed person to get 7-8 hours of sleep is like telling a schizophrenic to stop hearing voices, or a cancer patient to stop growing tumors. This advice is worse than useless.
Oh megan, i can tell you are struggling, it will get better, probably slowly…it is so so so hard to believe and await in such misery yet is true — yes, for you too! Movements in the directions the author suggests will help — even if the exercise is just to get out of bed to go to the mailbox, or out the ‘good’ meal is from the microwave and cooked even though it was nearly impossible to leave your bedroom! When the misery lifts — and it will — you will feel good again and the things the author… Read more »
“Exercise for 30 minutes I know feeling tired and unmotivated are common symptoms of depression, but this is something that’s relatively doable if you just give yourself a push. ” No, you don’t, and no, it isn’t. You’ve obviously HEARD that “feeling tired and unmotivated are common symptoms of depression, but” you just as obviously have zero comprehension what that actually means. Getting out of bed is a Herculean feat, and you think cardio has any chance of happening? “Read 10 pages of a quality self-help book” Because saccharine condescension is all you need! “Eating healthily” So, you can barely… Read more »
Wow. Harsh. The writer obviously has experience with depression and your assumption that he hasn’t is ruse and unjustified. Just because these things seem inconceivable or unmanageable to you, doesn’t mean they might not benefit someone else. Unlike your condesending and sarcastic comment.
Thanks for your advice Danny.
Do you suffer from depression? Telling by YOUR comment, you don’t. Don’t criticize someones else’s comment if you have not walked a mile in their shoes. I can tell you from my 15+ years of suffering from bipolar and depression, Megan hit it right on the head.
You’re right, it is the hardest thing to even get out of bed. Yeah, i get it. but I would bash the author of this. He’s right these are the best things you can do to feel better. Sleeping well, eat right, working out, reading, i disagree with the self help i hate those things, just reading anything really. And hate therapy. Again I agree with you. But if you have the want to get better that is the tiniest amount of motivation you need. Don’t bash him for your frustration with yourself. And before you ask yes i have… Read more »
Well said Nichole! No-one said all these things were easy to do but that doesn’t mean they are impossible to do. You do need to have the “want” to get better and the belief that you can better. I think one of the most inspiring blog’s I have ever read was Danny’s one on Attitude. I really don’t think any depression sufferer will ever get better by opposing every single bit of advice they come across. There are heaps of people out there that have overcome depression and many other adversities in life. They have fought back because they just… Read more »
No, he obviously doesn’t know about depression. He probably knows about feeling down now and again. But he clearly doesn’t know a thing about clinical depression, depression that doesn’t go away with 5 easy steps. His advice is vague fluff that’s fine for the average person who feels a little bad over a life event. But just using his steps won’t help someone who struggles with the pit.
“he obviously doesn’t know about depression” Really?? Have you read his memoir?? I strongly suggest you (and Meagan) read it before you assume it is rubbish. I also believe that if you read his memoir you would see Danny’s positive and never-give-up-attitude and this in turn would help you, as long as you didn’t read it with the closed mind that you appear to have here. Just because you do not understand something DOES NOT mean it is rubbish!! Open your mind a little! Did you know that Danny has already saved real lives (apart from his own) and regularly… Read more »
Megan Sailsbury, I feel sorry for you. Sounds like you’ve either: a) never dealt with depression; b) have serious anger issues against people trying to help others. I suffered from depression, on and off for years. Danny is spot on with his suggestions. I am no longer on anti-depressant medication but I do need to exercise to keep myself from falling backward into a dark hole. Exercising, even for 30 minutes, also helps with sleep. Perhaps Danny’s use of the words, “should do” rubbed some of you the wrong way? I am not a fan of anyone telling me I… Read more »
Thanks, I 100% agree 🙂
Wow. You know, if you suffered from depression, you should have more compassion than to basically accuse someone of either lying about having depression or being angry at people trying to help each other just because they strongly disagree with an article about a touchy subject.
Yea, the suggestions in this article are pretty weak for even those suffering from mild depression. I often slip into depression and I find these steps help a lot: 1. Take a megadose of vitamin D (20-40,000 IU). It’s a steroid which gives energy on top of your body needing it. There are studies that show low D in people suffering from depression and it helps me a lot. I take a megadose because in that state taking a few pills at once is pretty easy, and it usually gives me just enough energy to CARE enough to do something… Read more »
This actually works! Thanks at last for some basic really basic just drag yourself and do this advice. After the first three steps I could just about walk and begin to think about having some sort of plan. You may have saved a life.
Hi Megan Sailsbury :
Why don’t you come up with the best advice for recovering from depression.?
I have no experience with depression, but see lots of persons around me suffer from it.
Let us hear how you want others to help you and others with this disorder.
And if you just respond by kicking others in the face like you do here, I guess I soon will become an isolated soul in this world.
Thank you Megan for answering in the same way I would have…. Pablum…..This advice is given in un-reality….Thank you Millenials….there is always time and space provided by someone else to allow you the time and space to re-group and get your shit together…..Unfortunately most of us do not have baby boomer parents footing our bills…to do that. We actually have to go to work….often needing to be at work by 7:30 in the morning and leaving at 5 or later….no time for “working out” or talking to a counselor…much less getting a “Good” meal in. Fuck You Kid…have fun when… Read more »