By reading this guide you consent to take responsibility for your own health and wellbeing and agree and recognise that the contents herein are merely the opinion of the author and do not constitute medical advice. Always consult your doctor or physician before beginning anything suggested in this guide or any new treatment regimen.
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This guide is prescriptive but is very successful at helping those who apply it to overcome depression and/or anxiety. Commit to it, it works.
If you are suffering so bad that anything beyond Core Protocol part 1 of this guide seems beyond your capabilities right now, then just use Core Protocol Part 1 until you feel well enough to continue with the remainder of the protocol.
Be kind to yourself in this regard, but also take responsibility for your own growth and wellbeing by continuing with the suggestions in this guide when you are able to.
Chronic illnesses have multi-causal factors at play, so multi-faceted solutions are necessary for their successful remission.
For comments, support etc. please email us at firstname.lastname@example.org.
It’s very hard, if not impossible, to medicate yourself out of chronic depression and/or anxiety. This guide was written for all those who have not yet found a way out. With this guide I think that you will. Even if you are sceptical, and still can’t yet see a way out, that’s ok too. Just use the steps and resources below and things will start to get better, slowly but steadily.
If you are currently in crisis, then reach out to a mental health professional as soon as possible, then when you feel a little better, begin below.
If you aren’t and want to recover for good, I suggest that you follow the steps below as diligently as you can.
The First Steps – What am I suffering from? How do I begin?
- If you suffer from chronic depression, i.e. the illness has been going on for a few years or more, then your depression may be symptom of CPTSD (Complex Post-Traumatic Stress Disorder). If you had an abusive, narcissistic parent, then you most likely are suffering from CPTSD, as that is what happens to some children of abusive narcissists. Grieving for your abandonment as a child, and learning to talk to yourself using more compassionate, kind, loving, nurturing language is a KEY component of recovery. The suggestion of Power Up Your Self Talk in part 2 of the Core Protocol is key, as is understanding of the condition. You could also empower yourself by reading Complex PTSD: From Surviving To Thriving: A Guide And Map For Recovering From Childhood Trauma By Pete Walker or check out Richard Grannon, Spartan Life Coach.
- You need to first begin with an attitude of acceptance of your illness; and also, therefore, of surrender to it, i.e. non-resistance. I have found this very helpful in my recovery. For all the 22 years that I didn’t accept my illness, I used to fall in and out of severe bouts of depression, and take two to four weeks to recover from each. During the years I didn’t want to accept that I had the illness, I deluded myself by believing that my last bout of depression would be my last and therefore lived my life as if I was immune to depression thus guaranteeing that I would fall into another bout, for example, I would stress myself out with work and pleasing people, I would drink alcohol, take Class A drugs and smoke cannabis. That made me fall into the deepest hole of my life that led to hospitalisation and near death. That’s what lying to yourself can lead to.
Core Protocol 1
The Most Useful Nutrients
- The nutrients below are safe to use with (and are not contra-indicated with) psychiatric medication and are very effective at lowering depression and anxiety; restoring chemical balance within the body, and improving overall health.
- You’ll also find that you are much stronger and more immune to common colds and flu as well as most other illnesses when you stay on this protocol. Use every day.
Young Tissue Extract / Laminine – Fibroblast Growth Factor – improves mood and physical health. Use 4 daily for the first week, then 2 daily. (takes 1 – 3 weeks to work) 1Laminine YTE: The Ultimate Gift to Health [Booklet] Christopher Hertzog – July 1, 2016
Liquid Turmeric Extract (Curcumin) – Powerful anti-inflammatory and mood elevator – 2 daily. (takes 4 weeks to work) 2Move Over Prozac – How Turmeric Helps with Depression
Ashwagandha herbal supplement – Promotes a healthy stress response, lowers stress hormones, and promotes healthy sleep – 2 daily (takes 2 weeks to work) 3A Prospective, Randomized Double-Blind, Placebo-Controlled Study of Safety and Efficacy of a High-Concentration Full-Spectrum Extract of Ashwagandha Root in Reducing Stress and Anxiety in Adults – K. Chandrasekhar, Jyoti Kapoor, and Sridhar Anishetty1, September 2012
Wide Spectrum Probiotics A healthy biome (gut flora), where most neurotransmitters are made, improves mood – Use as directed. (takes a few weeks to work) 4The effects of probiotics on mood and emotion.
Omega 3 Fatty Acids – 1-2 grams per day, takes 2-8 weeks to work. Omega 3 oils are useful in nourishing the brain and nervous system and 5are proven to help with mood disorders including depression and anxiety
Core Protocol 2
Cognitive Hygiene, Exercise and Diet
- Learn to talk to yourself using much more supportive, nurturing and a less critical voice. If you just use part one of the protocol and learn to practise this well you will probably fully recover.
- Get the right type of nutrition that you need to feel well by eating a good diet.
- Lift your mood, confidence, energy levels and physical health by getting the right type of vigorous exercise in only minutes per week with the methods detailed in this book.
Core Protocol 3
- If you have chronic depression and/or anxiety, I really believe that it’s impossible to recover if you are even a moderate, occasional drinker or recreational drug user. Recent research is proving this out. I couldn’t at least recover while still drinking and using drugs. I quit using the resources above. 9The Association between Alcohol Dependence and Depression before and after Treatment for Alcohol Dependence
- I’m also talking here about benzo-diazapines and sleeping pills such as Ambien, Stilnoct, Zimovane, Xanax, Librium and Valium. But never, ever quit these without medical supervision.
- If you’re a heavy drinker or drug user, seek professional help.
- Use the resources linked below to both inform yourself how to quit without cravings and to remove the desire and craving for drinking and drugs, and also use Core Protocol part 1 during the process of getting alcohol and addiction-free, it will greatly help in the process.
Ancillary Protocol 1
Meditation and Lifestyle
- Do 20 minutes of meditation once or twice a day 10When science meets mindfulness The Harvard Gazette – Alvin Powell, April 9, 2018
- If you don’t know how to meditate, or prefer audio-guided meditation, use the free smartphone app called Insight Timer (Android, iPhone) or Beyond Meditation (iPhone) to guide you into meditation.
- Alternatively, if you prefer silent meditation, you could alternatively use the guide here to learn how to practise Transcendental Meditation.
- If you prefer yoga, then do that. If you don’t know how then use Youtube to guide you, or go to a class in your area.
- Reduce time spent alone as loneliness is literally a killer. Learn to give love and receive love. 11Depression is a disease of loneliness
– Andrew Solomon.
- Get out in nature. Walk, run, sweat, lie in the grass in the summer, swim in the rivers and lakes. I cannot stress how important this is. 12Sour mood getting you down? Get back to nature. Research suggests that mood disorders can be lifted by spending more time outdoors. July, 2018.
- Reduce or eliminate screen time (smartphones, computers, gaming) as it is a major nervous stressor. 13Association between screen time and depression among US adults, Authors: K.C.Madhava, Shardulendra Prasad, Sherch and Samendra Sherchanc I cannot stress how important this is.
- If you’re unemployed or have a poor routine, then get a job or volunteer.14Unemployment and mental health, August 2009 Something immersive like waiting on tables (although challenging in many ways) is very therapeutic as it takes the focus off your own thoughts and issues. If that seems like too much at the start, then volunteer to do something charitable. The core protocol alone probably will not work if you’re sitting alone in your house all day doing nothing. It will help you get off the couch but then you have to take the reins. I also cannot stress how important this is.
- If you are mired in blaming others for your illness, in resentments or in the victim mentality then you need to forgive and let go of that. That’s empowerment. I cannot stress how important this is. 15Take Personal Responsibility, Don’t Blame Others, Take Personal Responsibility, But Don’t Hold Others Responsible, Posted Dec 14, 2011.
- Get someone who you can trust, to talk to and to reveal your feelings and concerns to. There are a huge number of caring, empathic, altruistic people in the world who love helping others. This is essential 16Face-to-face socializing more powerful than phone calls, emails in guarding against depression Phone calls, digital communications less able to lower depression risk, OREGON HEALTH & SCIENCE UNIVERSITY, OCT 5, 2015.
- Reduce or quit smoking as it increases stress hormones and worsens depression. 17Smoking and Depression, By Krisha McCoy Reducing these stress hormones (adrenalin, cortisol, cholesterol) and free radicals, carbon monoxide alone reduces symptoms of depression and anxiety. If you can’t quit smoking then switch to vaping.
Laminine YTE: The Ultimate Gift to Health [Booklet] Christopher Hertzog – July 1, 2016
Move Over Prozac – How Turmeric Helps with Depression – Kelly Brogan MD
A Prospective, Randomized Double-Blind, Placebo-Controlled Study of Safety and Efficacy of a High-Concentration Full-Spectrum Extract of Ashwagandha Root in Reducing Stress and Anxiety in Adults. K. Chandrasekhar, Jyoti Kapoor, and Sridhar Anishetty
The effects of probiotics on mood and emotion. Kane L1, Kinzel J.
Omega-3 fatty acids for mood disorders, David Mischoulon, MD, PhDDavid Mischoulon, MD, PhD
Self Talk for Depression – Creating a Healthy Mind for Life. Sound-Mind.org
Can Paleo Improve Low Mood & Depression? Marc Bubbs, ND, CISSN, CSCS. March 18, 2015
My Doctor Prescribed Daily HIIT Exercises for My Depression. Here’s What Happened. Mary Sauer on February 23, 2018
The Association between Alcohol Dependence and Depression before and after Treatment for Alcohol Dependence
When science meets mindfulness The Harvard Gazette – Alvin Powell, April 9, 2018
The efficacy of metacognitive therapy for anxiety and depression: A meta-analytic review – Nicoline Normann, Nexhmedin Morina, Arnold van Emmerik, May 2014 https://www.researchgate.net/profile/Nexhmedin_Morina/publication/261802565_The_efficacy_of_metacognitive_therapy_for_anxiety_and_depression_A_meta-analytic_review/links/57174b1008ae2679a8c618f5.pdf
Depression is a disease of loneliness – Andrew Solomon, The Guardian
Face-to-face socializing more powerful than phone calls, emails in guarding against depression Phone calls, digital communications less able to lower depression risk, Oregon Health & Science University , Oct 5, 2015
Association between screen time and depression among US adults, Authors: K.C.Madhava, Shardulendra Prasad, Sherch and Samendra Sherchanc
Unemployment and mental health, August 2009
Take Personal Responsibility, Don’t Blame Others, Take Personal Responsibility, But Don’t Hold Others Responsible, Posted Dec 14, 2011
Sour mood getting you down? Get back to nature. Research suggests that mood disorders can be lifted by spending more time outdoors. July, 2018
Smoking and Depression, By Krisha McCoy