Mind tricks you've found helpful

[Pastoral6]

Hi all,

I like to listen to podcasts with scientists / phycologists / philosophers... on addiction, depression and related mental health conditions. Something that seems evident to me is that these conditions almost always manifest in very short-term coping behaviors. Is this a universal symptom of depression or am I over-simplifying? I know for me this takes the form of addiction to youtube, games, and any other mindless distractions that pacify me and allow me to very effectively avoid (for a time) confronting my responsibilities in all the important areas of my life. I justify these behaviors by convincing myself that I will 'get serious' tomorrow. Of course tomorrow almost never comes, and I sink deeper and deeper into a morass, which only reinforces my addiction to distraction and avoidance of responsibilities. Rinse, wash, repeat.

So a mind trick that has just occurred to me is to try to frame your next action by answering the simple question:

What can I do now to help make tomorrow better?

I 'm hopeful that this can be effective because it's not too intimidating (the smallest actions can qualify), and it can start a process of planning for the future - if only a day in advance. For me this is a step from zero to one.

I'm making this first first post to the forum because I believe it will help make tomorrow better. Have you used similar similar tactics? I'm interested to hear what mind tricks or coping mechanisms you have found most effective?

Thanks.

[Blueruth]

What is “short term coping skills? I have come to believe in the power of habit. I have coffee every morning like clockwork. It feels calming. At night the simple routine of preparing for bed helps me sleep. I’m adding in a morning walk but it isn’t a habit yet. So if I miss I start again tomorrow or I go later in the day. If I don’t feel like it I make it a 10 min walk…of course that becomes a 20 min walk. In that way it is never a failure and I never give up and there is never a tomorrow or yesterday. The point is to add these things in so you don’t think about it and it becomes something you do today. I learned this from people who teach meditation (which I’ve never been able to make a part of my routine) and James clear.

I recommend the podcast hidden brain a lot. I think you may enjoy it.

[Pastoral6 in reply to Blueruth]

Thanks for you helpful reply.

What I mean by 'short-term coping behaviors' are behaviors that only sooth the anxiety in the present. In my case this is avoidance by distraction, but it could also be drugs/alcohol for some, or gambling or some other addiction. While it may provide short term relief, it doesn't address underlying problems and usually only makes things worse over time.

I love your adoption of structured habits; I'm sure this would be helpful for me as well as it seems it would reduce the number of decisions needed to choose a healthy behavior by making it a subconscious default. For how long have you focused on building habits? Would you say it has been a major factor in helping with your sense of well being?

And thanks for the podcase recommendation; will check it out. I've recently discovered the Psychology Podcast (Scott Barry Kaufman) which I've found insightful.

[Blueruth in reply to Pastoral6]

That makes sense. At the beginning of 2021 I had had enough. Between COVID, tense elections and insurrections i was emotionally drained. My response was sugar in the form of ice cream. Lots. That was definitely self medication. I did some therapy and took an SSRI, went back to yoga to pull myself out. The SSRI alone would not have done it. That’s why I always ask people what else they are doing for their illness.

I didn’t know that’s what I was doing but back around 2010 I started pulling myself out of depression bed with muffins and coffee. Muffins aren’t healthy but who cares at that point? It got me to work. Over the years my breakfast is a lot healthier but it is still my favorite time of the day.

Reducing decision is exactly what it is about. James clear teaches this. The book is atomic tasks. It really is about starting with tiny changes and focusing on repetition instead of perfection or some lofty goal. In your case that “what can I do today “ doesn’t have to be big at all. Simply giving yourself a sense of accomplishment is enough to set up tomorrow on the right path.

[Pastoral6 in reply to Blueruth]

Wow that's an inspiring story. You have made amazing progress in the last 12 years! I have had sporadic periods where I have felt content and self-actualized, however the last period was about 7 years ago. In the meantime a series of events have exacerbated my descent into depression; chief amongst them were the struggles of my teenage son with his own depression (he's better now) and losing my job 3 years ago.

Can you remember any specific triggers, thoughts, or circumstances that broke the downward spiral and nudged you on the path to recovery back in 2010? How did it occur to you that a coffee and muffins ritual would help?

I have downloaded the Clear book on your recommendation. thanks.

[Tara52]

The book Science and Health with Key to the Scriptures has helped me immensely. I have gotten free of alot of my fears and anxieties from reading it.😍

[Pastoral6 in reply to Tara52]

Thank you

[Tara52]

🙏👍💞