Episode 002 - Overcoming Sadness and Depression: 6 Step Process

In Episode 002, Joseph shares with us the 6 Steps to Overcoming Sadness and Depression. It’s known that 1 in 5 adults have experienced some kind of mental health issue. Specifically, when it comes to depression, only 28% of individuals are actually helped by medication. This begs the question: what are the other ways one can combat depressive feelings and thoughts? Listen in as Joseph lists 6 steps you can start doing today, to either prevent or overcome those feelings of sadness and depression.

Time Stamped Show Notes:

• 00:01 – Introduction to Mind Your Mind Podcast
• 00:26 – Today’s episode is Overcoming Sadness and Depression: 6 Step Process
• 00:32 – “1 in 5 adults in America have some type of mental health issue they’ve experienced”
• 01:01 – 50% of adults will not talk to their doctor
• 01:29 – Everything is on a spectrum in terms of depressive feelings and thoughts—the question is how pervasive these thoughts and feelings are
• 01:39 – Getting diagnosed by a qualified health professional is very important
• 01:50 – Podcast Disclaimers:

o01:51 – This is NOT medical nor legal advice

o02:03 – In anything I say, there is no judgment

• 02:45 – Joseph describes depression as inactivity
• 03:09 – To get out of depression, “the inactivity needs to be combatted with activity”
• 03:22 – Joseph recommends the book,The Depression Cure
• 03:33 – Regardless of all the resources mentioned, it is always wise to check in with a doctor
• 04:18 – Our body was never designed for this post-industrial environment we now live in
• 04:47 – Only 28% of patients are actually cured with medication
• 05:07 – The 6 Steps to Overcome Sadness and Depression are:

o05:17 – 1) Eat brain food

o05:43 – 2) Don’t think, “do”

▪06:03 –Feeling Goodis a great book for dealing with a negative mindset

o06:21 – 3) Exercise

o06:44 – 4) “Let there be [natural] light”—try the happy light product by Verilux

o07:12 – 5) Get connected socially

o07:40 – 6) Healthy sleep

• 08:24 –“Recession is when your neighbor loses his job. Depression is when you lose yours.”– Ronald Reagan
• 08:50 – Exercise, be active, and have accountability
• 09:30 – Q: Sam from California asks, “I’m just a negative person. How do I know I’m suffering from clinical depression?”

o09:51 – A: Having a negative outlook in life may be your personality

o09:56 – Is there impairment in your social, work, or family life? If there is, you need to seek help from a healthcare professional

o10:12 – Negative attitude and perspective can be worked on

• 10:23 – In closing, depression is REAL and it can run in the family; seek help, be active, apply a therapeutic lifestyle change or program
• 11:17 – Remember that there is a light at the end of the tunnel
• 11:34 – End of this week’s podcast!

3 Key Points:

1. Getting diagnosed by a doctor, psychologist, or therapist is very important when it comes to having depressive feelings and thoughts that are pervasive.
2. Depression is a state of inactivity; combat it with activity.
3. It is strongly advised to combat depression with a program that engages your natural recovery skills and changes your environment and negative mindset as medication alone only helps about 28% of patients.

Resources Mentioned:

• The Depression Cure– Book written by Stephen Ilardi that talks about battling depression without drugs
• Feeling Good– Book written by David Burns that deals with negative mindsets
• Verilux– a company that creates light lamps to help with depressive symptoms