Interesting

[quitter333]

After leaving the group for some time I am back to report few interesting things.

I left because I felt that reading about mental problems only creates layers of information that your brain recycles again and again and thus prolongs/makes the mental problems more serious. This month+ was a time to see if I can use discipline to combat my anxiety/depression/disturbed sleep/slight adhd.

So, observations:

1. reducing use of internet - especially facebook, instagram, funny memem sites etc. helps tremedously. I cannot stress enough how much more peaceful my mind became after I stopped looking at random information.

I really enjoy internet stuff but it was surprising how many sites I visited in an hour, after looking through internet history. Every site creates new associations, thoughts etc - they all eventually become short memories and manifest themselves when you go to sleep or are idle - and that grows into anxiety attack in a second. After removing this randomness the brain suddenly felt extremely calm even after just few hours.

So conclusion - it is smart to stop usage of any devices 2 hours before sleep. Internet, especially social sites and funny random site use should be reduced to minimum or excluded altogether.

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2. I started strict discipline, and try to follow it as much as I can.

Sleep at 23:30

Wake up 6:00 +/-15min

Make bed, light stretch, drink water about 0,5 Liter

Gym 1-1,5 hours (every other day). If no gym - light exercise (20 situps, pushups, pullups etc) and watch news on telly.

Breakfast 8:00

Work /on weekend - studies

Work - 1 hour work, 15 min rest cycles.

Food 11:00

Food 15:00

Food 17:00 (I try to eat a lot to build muscle).

Go home by 18:00

Light food ~20:00

21:30 - stop using electronic devices.

Read/write (yeah, it's super hard to get used to wirthout internet).

23:00 - wash,

stretch

23:30 I am in bed already, lights out.

Conclusions - it's hard to get used to, but I feel it gives simple structure to everyday life that you look forward to. Once you do it few times, you actually start enjoying early mornings and evening stretch etc. It makes me think about what I want or feel less, and also creates discipline in my mind. Discipline in one sphere becomes discipline in other.

EDIT:28.01.2019. - occasional meeting with friends also proven very beneficial. Preferably meeting friends in less "sit around" circumstances, but to do something active - sports, dancing, motorbiking, shopping etc. something where there is interesting non-personal things and ideas to discuss.

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3. Started exercising more, as stated above.

I feel that exercises provide excellent source of concentration, health (blood pressure) and joy (you get endorphins while exercising and testosterone next few days).

I personally enjoy lifting weights, but probably more cardio-oriented exercises would be even better - swimming, biking, running.

Overall experience for now is positive - it takes some willpower to go to gym when I really, really don't want to, but after you have feeling of finished work, you drink protein shake and feel like in heaven, and during exercises concentration sets in - no more random thoughts, you think only about pain and one more repetition. And you eventually grow some meat on yourself and enhance self-confidence, which again tremedously reduces anxiety.

MOST IMPORTANT thing that was solved with discipline and exercises - random thoughts/mindpops disappeared (or rather normalized. I always had them, but I just accepted that as my own subconscious mind slipping me ideas, because I always had it focused on the task at hand. .. in comparison during my anxiety random thoughts were truly random at times when I really did not expect them, which was disturbing).

EDIT: 28.01.2019. - Exercises proven to be absolutely best, once you start having a regime. For novicecs - 2x to 3x a week will be all you need. Remember - do exercises as if you are ready to die there in the gym (I am not talking huge weights, I mean dot hold back even when skipping rope).

After you take shower and walk home feeling is like being on drugs (I dont use any, just assume). You feel snow or sun on your face and you can almost cry how beautiful the world is. people around all seem like your best bros, they are your "towns people", you feel no worries about anything. I think these worry-less periods make you more ready for excellent workday, socialisation and better sleep. Thank you endorphines

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4. My current issues that remain are - disturbed sleep. Unless I can sleep in first half of the night is always disturbed, I wake up every 1,5 hours. After that I usually sleep very good. Source of problem - I was traumatized by night panic attacks like 4 months ago) and since then haven't spent almost a single night without looking at phone every time I wake up. Overall health has not suffered. I'd still rather prefer to sleep 6 hour undisturbed than 8 hours waking up a few times in the middle.

Disturbed sleep also has made my blood pressure higher (whole life I have been 120/60 .. now 135/75. Something I hope shall get fixed on itself with exercise.)

EDIT: 28.01.2019. Blood pressure has gone down to very average 125/80. Sleep has been disturbed still, mainly because I developed terrible habit to watch youtube because I woke up at 3AM. if I wake up, I just read a book or at worst - listen to radio. Waking up is not disturbing, but a nuisance, since I can't sleep in. I feel it is slowly disappearing. about 3 out of 7 nights a week I sleep without disturbance whole 7 hours a night.

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5. Things that did not change, but morphed positively - my natural ADHD-iviness is back to normal. I still do many things at once (my weasel syndrome), but I have good control about what I do or think. I look quite peaceful from aside, but once I am railed up I just go on and on about deep topics or work on small details like it's the most important thing in the world.

Excluding coffee from diet did not change much, except my teeth got like 3 levels whiter.

After exercises I feel incredible calm, so that has become my solution - if I need to do something analytical I exercise, and if I want that feel of freedom to speak to people publicly (like groups) I can exercise or run almost to exhaustion. Makes my mind very sharp and body calm.

EDIT 28.01.2019. - letting go of the feeling that I am late really helped me. I think my running mind is now much more focused. Work a little slower and more confidently, that's the advice.

...

So that's my current experience.

[hurtingheart1]

This is interesting info. thank you for sharing and so glad to hear how the exercise is helping you!! I always hear this and I knw at times in past I’ve experienced some of this but a lot of times I’ll try and feel worse maybe it’s been wrong types of exercise for me or at wrong times?? But unfortunately many days this discourages me and I can’t even find the motivation😔that’s really sometimes the hardest part is getting going to actually do it!! I know it’s not one size fits all though I guess?? Some have health condition that make it extra tough like heart conditions or adrenal exhaustion but I guess even starting small or doing a more customized program and working towards goals could be good way?? Thanks again for sharing🌻

[quitter333 in reply to hurtingheart1]

I sometimes fight through extreme "i dont want to go"... but after exercising I feel good.

I even think that this show of willpoer allows me to work, study, meet friends, do negotiations, whwn I dont want to. I think this is the thing that attributes to success eventually.

...

If you have a condition, there are theurapeuts who would give you proper program and exercises. I personally just read a lot about it and often just push my limits which is sometimes bad (i have lifted to a point I see dark spots in eyes). I know that gradual approach will bring best results in long term

[quitter333 in reply to hurtingheart1]

you know how you can approach the "I don't want to" but still do?

Imagine it like feeding a baby. They often don't comprehend how much food they need, so we need to feed them often. This is how you should feel about your body. It says - nooo ... don't work, don't exercise. But you KNOW that a little work will earn money, exercise will earn health.

It's like when you NEED to have a long sleep, because you are going hunting next morning 5AM, or having early exam. Your body is "noo, just watch youtube, dont go to sleep", but you still do. And next day your body and brain are supper pleased that the past you went to bed early.

..

This is a good way how to approach the "I dont want to" feeling. Will the thing you planned help you in future? If yes, then you proceed ignoring the feelings.

...

people often do not do things, becasue they deep inside are ashamed that someone will see them in their weak state. It's like me, being in the office, but having terrible time to concentrate. I still go to office. I am not shy to show that sometimes I am fu***g half-dead from emotional of physical exhaustion.

But doing even a little bit of work is what counts. CONSISTENCY!.

I noticed my boss too - smart old dude, works extremely hard, but sometimes he just gets all soft and careless with his work, makes bad decisions (I need to watch over him, sometimes). It just shows that even when you feel tired, showing up still plays important role.

The other half are people that rather don't do anything than a little. Those people will slowly trail behind. Avoid living like that.

[hypercat54]

Hi good info there. I think most of us know that a structure is very good for us as is exercise and discipline, but the trouble with depression is finding the motivation and energy in the first place. Now if you knew a way to do that... x

[quitter333 in reply to hypercat54]

I had little other motivation than to GET RID OF MY PROBLEMS. I hated not using internet, I wanted to sleep in mornings, I struggled to go to gym.

But once it gets going... It's like rusty gears in a tank. They start moving milimeter by milimeter, inch by inch, and once they more, they won't stop so easily.

Yeah, motivation is just one small aspect of why we do things. For me motivation is like "yeah, that feels like the thing I want to do in life!!", but I know from my work on many long-term projects, from bodybuilding - motivation comes and goes. Willpower must carry you out through ups and downs.

Hope you find your source of power.

I think 90% of all success is just showing up and doing. I have went to gym where I already tie down my sneakers and still think "I could just get dressed and go home even now.." and then I just continue further. That's willpower I guess, to not listen to body or emotions, to follow through a plan.

[hypercat54 in reply to quitter333]

Or it's 'I really don't care anyway' or 'I'm too tired'. It depends on many factors such as age, disability, circumstances, and most of all how bad your depression is that day/week/month. It's not lack of willpower or the fault of the depressed person if they can't do all this.

I am glad it works for you though.

[fauxartist]

good for you....glad that's all working out for you.

[darkshadow]

Glad for you and sure that regime will help many. I, however, am 79 years old and regime--or, as I like to call it, monotony--plays a big part in my depression.

[Gasulina]

I read it all, I’m happy for you and your progress, thank you for sharing with us. Stay strongm

[Lulululu4]

Very interesting and you’re very good at self control! I do find myself also attached to social media and I always find myself reading articles or anything about extreme mental illnesses which makes my mind think about 24/7 ... I’m going to try and stop .. also less phone time I’ve been playing video games all day😫😫😂

[darkshadow]

I don't have the technical expertise to do that. Also--I'm a private person who would not like to reveal my life details to all and sundry. My generation is not used to such things.

[darkshadow]

If you are on this site to show empathy to those who are mentally ill, you are failing with me. I don't need your attitude. Go away and leave me alone---please.