Summary of "6 things I stopped doing to fix my depression"
Key Wellness Strategies and Self-Care Techniques to Manage Depression
(from Dr. Scott)
1. Stop Using Drugs and Alcohol
- Completely cease all mood-altering substances.
- Understand that substances create temporary mood lifts but do not improve baseline mood, leading to dependence on external mood boosts rather than internal improvement.
- Stopping substances motivates genuine life changes and long-term benefits.
2. Stop Chasing Acute Feelings of Joy
- Avoid relying on activities that provide only short-term pleasure (e.g., video games, fleeting entertainment).
- Focus on activities that create a sense of achievement or accomplishment, as these feelings tend to be more durable and accessible even during depressive episodes.
3. Stop Staying Up Late (Behavioral Insomnia)
- Prioritize consistent sleep schedules and avoid behaviors that delay sleep (e.g., excessive phone use, watching TV late).
- Recognize that lack of sleep worsens emotional regulation and depression.
- Emphasize disciplined self-care, especially when managing chronic conditions.
4. Stop Restricting Food Intake
- Avoid skipping meals or dieting, especially when depressed, as poor nutrition negatively impacts brain function.
- Maintain balanced meals with proteins, carbohydrates, and fats to support brain energy and mood stability.
5. Stop Being Inactive or Staying Indoors Too Much
- Engage in daily physical activity, preferably outdoors, to prevent mood deterioration and improve sleep quality.
- Combat brain understimulation and sedentary behavior which exacerbate depressive symptoms.
6. Stop Overinvesting in Fantasy Worlds
- Limit excessive immersion in anime, video games, TV shows, or movies that create unrealistic comparisons and dissatisfaction with real life.
- Recognize that overinvestment in fantasy can trigger depressive episodes by fostering feelings of emptiness and hopelessness.
Overall Message
Dr. Scott emphasizes that managing depression often requires rigorous self-care and discipline. He describes himself as a “high maintenance” person who must carefully maintain his wellbeing to function well. These six things he stopped doing marked a significant turning point in his mental health, reducing severe depression from 98% of the time to about 5%. He encourages others with similar struggles to consider these strategies.
Presenter
Dr. Scott Psychologist and Mental Health Advocate
Category
Wellness and Self-Improvement
