The Personal Liberation Protocol
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.
This guide may contain references to our products or those of our affiliate partners. We encourage you to read our Revenue & Transparency page to learn more about how we fund our mission.PREFACE:
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.
Be patient. Interweave the therapeutic approaches detailed in the guide below, and be patient with yourself. It will happen, but not if you force it.
Develop gratitude as a way of being, appreciate gains you make, and keep combining the therapeutic approaches below until you’re depression-free.
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.
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 a 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 my hospitalisation and near death. That’s what lying to yourself can lead to.
Core Protocol 1
Electro Therapy / Cranio Electrotherapy Stimulation (CES) using tDCS and The Most Useful Nutrients
- Get a Bumble Bee Pro tDCS device for $85 here tDCS stands for transcranial Direct Current Stimulator. It seems to balance the brain, seems to level out neurotransmitter levels (serotonin, dopamine, GABA, norepinephrine), using a tiny, pulsing electrical current. Use it every day on low to moderate intensity milliamp setting on Alpha and Theta wave setting with the depression montage electrode placement. 1
Could Transcranial Direct Current Stimulation Have Unexpected Additional Benefits in the Treatment of Depressed Patients? – Colleen K Loo; Donel M Martin
- Within 4-7 days you’ll be feeling better. Read accounts of using tDCS for depression here and here also.
- Use for 2-3 weeks for twenty minutes a day, on the depression and anxiety alpha protocol. You can also use the DARPA protocol (on low-intensity milliamp setting only) as it also helps depression and anxiety.
- Then use once or twice every 9 days, on the same protocol. Each time you will feel better. Over the course of a few weeks, perhaps a few months for some, you should be depression and anxiety-free, especially if you combine with Core Protocol 2 below.
The montage was the typical F3+ FP2-, 20 minutes, 5 days on, 2 off, for one month. At first, each treatment really lifted my mood immediately. Over the following weeks, this immediate effect decreased, as is predicted: people w/out depression don’t benefit from the depression montage. Basically, I see it as my baseline state was being improved – and over the month I was feeling better and better. My wife, who was very skeptical, could see the difference in me, both in the near-term (immediately after the initial treatments) and in the overall, constant improvement.
As far as how effective it was for me, I had a few depression free hours the first time I tried it (like a cloud lifting for a few hours and then slowing descending again). This period of time got longer and longer each session, and after a month of application I was able to titrate off my medications, and I haven’t been using pharmaceuticals since then. Some users notice a dramatic change as I did the first time they try it, others only notice benefits over time, while there are some that don’t see benefits. I think it depends on the root cause of depression for each patient, for instance, there aren’t a lot of studies showing a consistent results for BP2 patients (and some studies seem to imply it can trigger hypo-mania)
Nutrients (Supplements/Vitamins for depression)
- The list of 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) 2Laminine YTE: The Ultimate Gift to Health [Booklet] Christopher Hertzog – July 1, 2016
Nutritional Mushroom Extract – heals the nervous system and are extremely good for your health in a multitude of ways.3What’s with the mushroom talk? Cured Nutrition – Karlee Garland
Liquid Turmeric Extract (Curcumin) – Powerful anti-inflammatory and mood elevator – 2 daily. (takes 4 weeks to work) 4Move 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) 5A 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) 6The 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 7are proven to help with mood disorders including depression and anxiety
Core Protocol 2
Cognitive Hygiene, Exercise and Diet
- Learn to soothe, encourage, praise, appreciate and talk to yourself and to the world using much more loving, supportive, nurturing and less critical voice. NOTE: If you just use Core Protocol 1 above and also learn to practise this well you will probably fully recover. A daily gratitude log really helps with this practice.
- This is also a core part of CPTSD recovery – healing the inner critic and reparenting the inner child.
- Take this excellent account from Reddit
Self-talk: I was intensely, harshly critical of myself. One day I realized that I would never talk to another person like that, so why should I talk to myself that way? I made the decision to treat myself as though I was a friend who had the same issues. I would treat myself kindly with compassion, and allow myself to be imperfect (even very imperfect.) This is very important: I decided to make a point of noticing what I did right, well, and good in the same way I’d focused exclusively on what I did wrong before. It’s important especially for someone in or coming out of depression to see and admit to themselves that yes, they do things right, too. It doesn’t matter how tiny or “inconsequential” the action is. Did you brush your teeth today? Nice, you brushed your teeth today. Fair warning: This change in behavior will likely feel fake as hell at first, and will continue feeling fake as hell for a long time. It’s normal for a behavior pattern you aren’t in the habit of to feel fake, but that doesn’t mean it IS fake; it’s just an unfamiliar pattern. As the pattern becomes familiar, the feeling of fakeness will fade.
The other thing was that I realized when you are depressed, you naturally tend to focus on what’s bad and wrong in life. You don’t even notice the good stuff, even though it’s still there. If you go long enough noticing only bad things while being oblivious to the good, it can legitimately get to a point where it really, genuinely feels to you like only bad things exist for you and that good stuff doesn’t even exist at all. Therefore, I made a deliberate point of noticing what’s right and good in life. There’s a roof over my head tonight and I have a warm, dry, comfortable bed to sleep in; I have my health; I can have pretty much anything I want for dinner; I am incredibly lucky to live in that incredibly tiny fraction of all of human history that the internet exists; it’s a lovely day out today; I lost a couple more pounds; I really do have exceptionally awesome landlords; I was really kind to that person; I got the dishes done today, etc. Fair warning: This is another thing that’s going to feel fake as hell for a long time until you get into the habit of it. Expect it, it’s normal and fine. I pushed through the fake feeling and it made a life-changing difference for me that I did.
One more thing: Let it be genuinely OK for yourself to make mistakes. Old habits and thought patterns can have a lot of inertia to them. Depressed people are still people, and people are just human beings, which means they will make mistakes. If you can let it be -genuinely- OK to be a human being who makes mistakes just like anyone else does (don’t beat up on yourself for making them! just shrug, let it roll off your back, and carry on) you will have a much easier time of all of this on those days you find old habits creeping back again.
Also, after you’ve gotten a bit out of depression, check out this excellent post about non-zero days. If you are deep in depression right now this might be too much just yet – and it’s honestly OK if it is. One step at a time. Just focus on noticing the things you do right for now/on the positives around you. https://www.reddit.com/r/getdisciplined/comments/1q96b5/i_just_dont_care_about_myself/cdah4af/
- 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.
Exercise is not just about aerobic capacity and muscle size. Sure, exercise can improve your physical health and your physique, trim your waistline, improve your sex life, and even add years to your life. But that’s not what motivates most people to stay active.
People who exercise regularly tend to do so because it gives them an enormous sense of well-being. They feel more energetic throughout the day, sleep better at night, have sharper memories, and feel more relaxed and positive about themselves and their lives. And it’s also powerful medicine for many common mental health challenges.
Regular exercise can have a profoundly positive impact on depression, anxiety, ADHD, and more. It also relieves stress, improves memory, helps you sleep better, and boosts your overall mood. And you don’t have to be a fitness fanatic to reap the benefits. Research indicates that modest amounts of exercise can make a difference. No matter your age or fitness level, you can learn to use exercise as a powerful tool to feel better.
Exercise and depression
Studies show that exercise can treat mild to moderate depression as effectively as antidepressant medication—but without the side-effects, of course. As one example, a recent study done by the Harvard T.H. Chan School of Public Health found that running for 15 minutes a day or walking for an hour reduces the risk of major depression by 26%. In addition to relieving depression symptoms, research also shows that maintaining an exercise schedule can prevent you from relapsing.
Exercise is a powerful depression fighter for several reasons. Most importantly, it promotes all kinds of changes in the brain, including neural growth, reduced inflammation, and new activity patterns that promote feelings of calm and well-being. It also releases endorphins, powerful chemicals in your brain that energize your spirits and make you feel good. Finally, exercise can also serve as a distraction, allowing you to find some quiet time to break out of the cycle of negative thoughts that feed depression.
Exercise and anxiety
Exercise is a natural and effective anti-anxiety treatment. It relieves tension and stress, boosts physical and mental energy, and enhances well-being through the release of endorphins. Anything that gets you moving can help, but you’ll get a bigger benefit if you pay attention instead of zoning out.
Try to notice the sensation of your feet hitting the ground, for example, or the rhythm of your breathing, or the feeling of the wind on your skin. By adding this mindfulness element—really focusing on your body and how it feels as you exercise—you’ll not only improve your physical condition faster, but you may also be able to interrupt the flow of constant worries running through your head.
Exercise and stress
Ever noticed how your body feels when you’re under stress? Your muscles may be tense, especially in your face, neck, and shoulders, leaving you with back or neck pain, or painful headaches. You may feel a tightness in your chest, a pounding pulse, or muscle cramps. You may also experience problems such as insomnia, heartburn, stomachache, diarrhea, or frequent urination. The worry and discomfort of all these physical symptoms can in turn lead to even more stress, creating a vicious cycle between your mind and body.
Exercising is an effective way to break this cycle. As well as releasing endorphins in the brain, physical activity helps to relax the muscles and relieve tension in the body. Since the body and mind are so closely linked, when your body feels better so, too, will your mind.
Exercise and ADHD
Exercising regularly is one of the easiest and most effective ways to reduce the symptoms of ADHD and improve concentration, motivation, memory, and mood. Physical activity immediately boosts the brain’s dopamine, norepinephrine, and serotonin levels—all of which affect focus and attention. In this way, exercise works in much the same way as ADHD medications such as Ritalin and Adderall.
Exercise and PTSD and trauma
Evidence suggests that by really focusing on your body and how it feels as you exercise, you can actually help your nervous system become “unstuck” and begin to move out of the immobilization stress response that characterizes PTSD or trauma. Instead of allowing your mind to wander, pay close attention to the physical sensations in your joints and muscles, even your insides as your body moves. Exercises that involve cross movement and that engage both arms and legs—such as walking (especially in sand), running, swimming, weight training, or dancing—are some of your best choices.
Outdoor activities like hiking, sailing, mountain biking, rock climbing, whitewater rafting, and skiing (downhill and cross-country) have also been shown to reduce the symptoms of PTSD.
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. 11The Association between Alcohol Dependence and Depression before and after Treatment for Alcohol Dependence
Some people drink alcohol in an attempt to cope with their depression. People can be drawn to the sedative effects of alcohol as a kind of medication, helping to distract from persistent feelings of sadness.
While alcohol may temporarily relieve some of the symptoms of depression, it ultimately serves to worsen depression on a long-term basis. Alcohol abuse brings with it a bevy of negative effects on virtually every aspect of life. As a person begins to experience financial and career consequences as a result of alcohol abuse, and their relationships begin to suffer, their depression worsens. This often leads to a damaging cycle of abusing alcohol in an effort to self-medicate symptoms of depression, and the depression worsening due to the continued alcohol abuse.
Once a person regularly abuses alcohol, physical dependence and addiction can quickly follow. According to the WebMD, about a third of those who suffer from major depression have a co-occurring AUD. It’s understandable that those who suffer from depression may seek out the temporary relief that alcohol can provide; however, again, alcohol abuse simply compounds the depression.
Some people have overlapping genetic predispositions that make them more vulnerable to both alcohol issues and depression, and the onset of one condition can trigger the onset of the other. Hangovers are often accompanied by feelings of depression, and continued alcohol abuse can lead to longer periods of depression.
Those who have been diagnosed with depression and take antidepressants to manage the condition can experience additional ill effects due to alcohol abuse. Alcohol makes antidepressants less effective, and the depressant effects of the alcohol will further worsen the now unmanaged, or less managed, depression.
Alcohol Abuse Leading to Depression
While depression can put a person at greater risk to develop an alcohol problem, the inverse is even more common. According to the National Institute on Alcohol Abuse and Alcoholism (NIAAA), depression can arise and increase during a battle with alcoholism. This increase in depression can then lead to more drinking, thus perpetuating this cycle from the other angle.
If a person experiences feelings of depression as a result of alcohol abuse, it’s likely that these symptoms will dissipate, at least somewhat, after alcohol consumption has stopped. Since alcohol withdrawal can involve potentially life-threatening withdrawal symptoms after physical dependence has formed, it’s imperative that individuals don’t attempt to stop drinking suddenly on their own. Medical supervision is required.
According to a study published in Addiction, individuals dealing with alcohol use disorder or depression are at double the risk of developing the other condition. This was not simply a correlation, as the study concluded that alcohol use disorders and depression have a causal relationship.
The study found that alcohol abuse is more likely to cause major depression than the other way around, though the causality could go in either direction.
There were links found between the neurophysiological and metabolic changes brought about by alcohol abuse and the mechanisms for depression to occur. The study concluded that abuse of alcohol puts an individual at a significantly greater risk to develop depression than that of a person who is not abusing the substance.
Therefore, it is clear that alcohol abuse can induce depression, and depression can also induce alcohol abuse. This relationship can be cyclical as well, and an individual can get caught going back and forth between abusing alcohol and then using alcohol to try to quell the resulting depression. It can be an extremely challenging set of co-occurring disorders to address, and professional help is needed.
- 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.
Alcoholics Anonymous – (not my favourite way to quit alcohol, but works well for some)
Ancillary Protocol 1
Meditation and Lifestyle
- Do 20 minutes of meditation once or twice a day 12When 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. 13Depression 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. 14Sour 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. 15Association 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.16Unemployment 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. 17Take 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 18Face-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. 19Smoking 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.
Could Transcranial Direct Current Stimulation Have Unexpected Additional Benefits in the Treatment of Depressed Patients?
Colleen K Loo; Donel M Martin
Laminine YTE: The Ultimate Gift to Health [Booklet] Christopher Hertzog – July 1, 2016
What’s With The Mushroom Talk? By Karlee Garland Posted January 20, 2019
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