In this episode of DE215, The show opens with the track mix of “Speak To Me” this was written about two people having an exchange of energy (conversation) with each other, without ever speaking a word to each other.

James shares his work in progress, Ebook free download of “Depression fighters for you” that will be available to all as a free download, it’s a valuable tool to keep with you on your phone and will allow you to access it anytime that nasty depressed state sneaks up on you!

He also reaches out to YOU! the audience to help him decide on Depression Fighter #7 to complete the Ebook, he is not giving away his thoughts on it, as he wants and values YOUR ideas! Please let him know your thoughts on the blog post, leave a comment, or an idea, we love to hear from you!

Strategy #1
You Gotta Move!

I learned this one 20 years ago from Tony Robbins, and it remains at the top of my list. Get up, get out, get moving! It really is that simple, you don’t even need any complicated exercise program (although anything physical will help) Just start walking, then maybe you turn it into a faster walk as your blood gets moving, then perhaps a jog.

We have an old saying in the Yoga Community, “the hardest part is just showing up” and it is so true. It’s so easy to turn on the TV, flop into an easy chair or couch and open a big bag of potato chips and a beer. But if you are feeling low and depressed, you just put three more strikes against feeling better. No movement, bad food, and alcohol, you will not be feeling better today.

Releasing feel-good endorphins, natural cannabis-like brain chemicals (endogenous cannabinoids) and other natural brain chemicals that can enhance your sense of well-being.

Taking your mind off worries so you can get away from the cycle of negative thoughts that feed depression and anxiety.

Doing 30 minutes or more of exercise a day for three to five days a week may significantly improve depression or anxiety symptoms. But smaller amounts of physical activity — as little as 10 to 15 minutes at a time — may make a difference. It may take less time exercising to improve your mood when you do more-vigorous activities, such as running or bicycling.

Strategy #2
You Gotta Laugh!

Use disruptive tactics like putting on a few comedy clips, (for me its usually the three stooges) There is nothing better than putting this thing called “Life” into its proper perspective, ie; don’t take everything so seriously that you forget that “you gotta laugh” When you look at 3 adult men sleeping in the same bed till noon fully clothed, you know that your life is really very good comparatively!
Did you ever notice that when you start laughing at something you’re whole mood changes in an instant? The phrase “laughter is the best medicine” is so true, it’s one way to forget your troubles, think about the now, and not the tomorrow, as Jesus teaches, tomorrow will have enough trouble in of itself, put your focus on today, (and him!)

Laughing releases endorphins, the body’s “feel good” chemicals. Therefore, it provides short-term relief from tension and worry. Moreover, laughing reduces stress and strengthens social connections. As a result, one of the many benefits of laughter and humor is the power to combat anxiety and depression, according to researchers. Therefore, laughter is good medicine for mental health.
Laughter is also a good tool to connect in social settings, go to a comedy club, meet new people, change your entire perspective, get busy and start laughing your ass off!

Strategy #3
You Gotta help somebody!

If you are feeling low, one of the fastest turn arounds for your mood of self-pity, oh poor me, Isolationism, and falling down and worshiping your own discomfort is to find someone who is really struggling!

There are plenty out there who have real struggles, not enough food, water, and no place to sleep. If you want to change your mood, and your core beliefs, find someone who needs a kind word, a sandwich, a cup of coffee, or just a smile and a handshake.

While many of us feel too stressed and busy to worry about helping others or say we’ll focus on doing good deeds when we have more “spare time”, evidence shows that helping others is actually beneficial for your own mental health and wellbeing and even benefit your physical health!

I challenge you to go up to the next stranger that you see that looks like they are having trouble making ends meet, or if that is too much of a leap, check out people getting in their cars with groceries or using a walker, ask if you can help. It takes very little time and effort and I promise it will leave them with a feeling of Gratitude, and it will also leave you with a warm glow in your heart, and the Gratitude you feel will be even greater than theirs!
Now get out there and help someone today! Do not wait until tomorrow, someone needs you right now!

Strategy #4
You Gotta be loved!

Another thing that is very necessary for everyone is the human touch. It is important to give and receive, if you have no significant other in your life, you can get this from having your hair washed, cut, and washed again. (it’s what I do) I also get massages regularly as there are many benefits of a great massage including the human touch.

Physical touch is known to improve the function of your immune system as well as reduce diseases such as those associated with the heart and blood. One study on women found that receiving more hugs from their partners led to lower heart rates and blood pressure!

The benefits of physical touch and the biological releases that come with it go beyond social bonding and can manifest positively in your mental and physical health.

Known as the “feel good” hormone, oxytocin helps inspire positive thinking and maintaining an optimistic outlook on the world. The role of oxytocin for bonding also extends to helping generate feelings of compassion during interactions. This can contribute to an expansion of trust among individuals during social situations.
Now it’s time to go out and spread the love! 

Strategy #5
You Gotta eat something wholesome!

There is more and more evidence each day about how a healthy meal plan contributes to better mental health, not just physical health. I changed up my meal plan about 4 years ago, I dropped 18 lbs, and have not only kept it off, but I am more focused, driven, and have a more evenly distributed energy supply each and every day, no wild swings and then crashes.

Notice I said, “meal plan” not diet, diets don’t work, they never have, and they never will. I eat as much food as I want, I am just selective about it.

I borrowed this list from the “Kendal at Oberlin” blog post, titled “Diet considerations for a healthy mind” You will find this list repeated over and over in so many similar types “best foods” articles. After scanning I spotted 8 out of 10 foods that I eat almost every day.

Dark chocolate (with at least 85% cocoa)
Turmeric
Kale
Sweet potatoes
Berries (blackberry, blueberry, cranberry, raspberry, strawberry)
Garbanzo beans
Walnuts
Fish with omega-3 fatty acids (mackerel, lake trout, herring, wild salmon)
Red wine
Green tea 

Strategy #6
You Gotta Love the Drugs!

No, I am not talking about social, recreational and illegal drugs. I am talking about the ones that you are wired to enjoy anytime you choose. Dopamine, Serotonin, Adrenalin, Oxytocin, they are all within our ability to enjoy whenever we decide to manufacture them. Like the roller coaster ride, or hang gliding, you just climb aboard and you receive that flood of endorphins, that start kicking in and you say to yourself wow where did that come from? We tend to forget about this experience, and you can receive this benefit with all kinds of different activities if you choose to, and I think you should choose to Because there is nothing like feeling good.

This is very cool as it goes back to what I stated previously, I want the dopamine, the serotonin, adrenalin, and the oxytocin, as they are the things that keep you young and healthy. When you are a teenager you never think twice about jumping on the fastest, highest Ferris wheel, or the nastiest roller coaster, but as you get older you start to taper off and say “Nah, you know what, I’m reading the paper, or I’m going out for coffee, you forget that you can still take your shirt off and just start running, or jump on a bike and take a ride. So we have got to remind ourselves that these things are really really good for us, so that’s what I’m saying about the drugs, ‘that’s the stuff that I want” I want the natural drugs, I want to feel amazing!