Depression Recovery
"Having suffered badly from this disease, I learnt this from the Seventh Day Adventists while in The Retreat, a juice fasting religious community of rawfooders, but the teachings are from the United States and are not rawfoods, but for all vegetarians." James
Summary of Treatment: (20 weeks)
A. Daily
1. Body:
30-60 min exercise
interval based
Sun exposure 30 min
Clean fresh air
Deep breathing 6 times per minute
2. Mind:
No criticism for 2 weeks
Negative thinking change to positive or neutral
3. Sleep:
6-8 hours max
9pm to 5 am
4. Diet:
1. Increase Triptofan levels - Almonds
Tofu
2. Omega 3 affects Bipolar
Walnuts
Flaxseed
Spinach
3. Increase folate
orange juice
beans
okra lentils
black eyed peas
4. Artheroschorosis
avoid high cholesterol in cheese, custard, pancakes, processed food, milk and sugar products
5. Increase B6 - Sweet red peppers
6. Natural carbohydrates
7. Calcium citrate supplements
8.
9. Avoid evening meal - or only eat whole fruit then
10. Avoid food addictions - sugar, junk, caffeine, processed
11. Acceptable Anti depressants: -
Ginko Biloba - concentration improves
SAMe herb
Nafedezine anti depressant drug
B. Personal Responsibility
Cognitive Behavioural Analysis
Activating thought
- then
Belief
- then
Emotional consequence
Distortion
all or nothing
overgeneralisation
mental filter concentrating on neg
disqualify positive
jumping to conclusions - mind reading, fortune teller, magnification, minimisation, emotional reasoning - feeling come and go and can deceive, labeling others or self, or self through actions of others.
Worthless - I am worthwhile
Misbelief Breakers
Deeper misbeliefs that underlie my thoughts
Could facts be explained in other ways - alternative interpretations more truthful
Is it the truth?
Listen to thoughts
Notice misbeliefs
Replace with truth
Write it down
Practice truth
What is true?
is there evidence true or false
experiences show me thought not true all the time
if my best friend said this what would I say
when I am not feeling this way would I feel this
what would God say
Find Truth
not nec make feel better
reconstruct thoughts to find truth, then believe this
identify distortion in thinking and acknowledge it
How do I find if it is truth?
Calm down, deep breath, exercise
outside help
Word of God
Write it down and reanalyse in a few days
Reconstruct thoughts
Proactive to prevent distortion arising initially
Write a letter to yourself
Memorise scripture
PRACTICE
Realistic thinking not come naturally
Conscious choice
Balance feelings is worth the struggle
C. Sleep - circadian rythmn
during darkness melatonan produced that enhances youth, longevity, good feelings, mental agility
Brain food: -
Calcium for Pineal gland to increase Melatonan
Quinoa grain
beans brown
sesame seed
Kale
Hazelnuts
Figs
Green soyabeans
Amaranth
Carob
Melatonan: -
rice
oats
corn
tomato
avoid cafeine alcohol and too much B12
Fast in evening increases meletonin
D. Stress
active stress good
challenge
How to remove passive stress, or too much active stress
Adapt
healthy adaptations to situations by seeing the positive in it.
Help
Do charitable work
Help others
Plan
Plan properly
Time management
Not worrying about the future
Be positive
Relax
Meditate
Pray
Trust in God
Avoid TV or passive entertainment
E. Social interaction
Charitable work
Right relationships
Responsible friends
Loss
Acknowledging loss of job, status, loved one
- need time to grieve and heal, but maintain social contact
- recognise loss and introspection writing about it
- resolve by new changes in lifestyle, education and reaffirmation of life
- take action and fulfil plan
- become patient
- identify role played by loss and replace it or renew it
- emotionally relocate loss
- build new relationships and interests and grow
- reflect on gain made and growth
F. Frontal Lobe Enhancement
use PET scan to check it
shows decrease in circulation
Function:
Will power
Analytical and abstract reasoning
Morality
Love empathy
Solution:
increase nutrition with natural carbohydrates
listen to classical music and avoid rock
avoid constant stimulation i.e. too much TV, computer games
avoid drugs, caffiene
avoid hypnosis
avoid sexual stimulation without love
increase abstract thinking
follow conscience and avoid bad habits
practice exercising will power and discipline
practise empathising with others
deep breathing and exercise
sunshine
spiritual belief
Seretonin increase
20 weeks program
Read Daniel in Bible
