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OfflineSpacerific
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Therapeutic Lifestyle Change for Depression
    #18941434 - 10/06/13 05:43 PM (10 years, 4 months ago)

The link to the main video is at the bottom of the post. However since it's a freaking 100+ minutes long, here's the much shorter TED Talk to get you started:

Depression is a disease of civilization



The guy compares US / Western lifestyle with tribal living, and also goes over some things we can do and take, to get out of depression.

And here's the main link for the long lecture: Therapeutic Lifestyle Change for Depression. You can totally skip the first 8:30 mins, it's just a long intro story.

If you're fit, exercising, socializing and managing your information overload, living pretty zen, you don't need to see any of these. If you're somewhat of a lonely couch potato, glued to your computer and/or smartphone or eating the SAD, it might become quite relevant. Enjoy :biggrin:


--------------------
Blessed are your eyes because they see, and your ears because they hear.



For truly, I say to you, many prophets and righteous people longed to see what you see, and did not see it,
and to hear what you hear, and did not hear it.
- Matthew 13:16


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OfflineSpacerific
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Re: Therapeutic Lifestyle Change for Depression [Re: Spacerific] * 1
    #18943308 - 10/07/13 03:35 AM (10 years, 4 months ago)

Ok and a few more details to get things going:

- Omega 3 fatty acids. We're supposed to get a certain ratio of Omega 6 (inflammatory) and Omega 3 (anti-inflammatory) in our diet. About 1:1 to 2:1. The Standard American Diet has about a 17:1 ratio, on the inflammatory side, due to all the grains, grain-fed beef etc.

- EPA is the main kind of Omega 3 that has anti-depressive properties, and we'd need about 1,000 - 2,000 mg of EPA a day, for an anti-depressive dose. This means that it's not enough to just "Take Omega 3" pills, because they're not created equal. You have to do the math regarding the EPA specifically, and might need to take 2 to 6 or more pills a day, to reach the required dose. For a 1,000 mg pill of Omega 3, only 360 mg might be EPA, so you need 3 daily at a minimum. Most cheap Omega 3 pills have less than that, so you need to check the box specifically for this. EPA.

- light exposure, as in bright light outdoors. big big helper, can only be replaced with specific solutions to replicate this indoors during winter, not with regular lighting. You need 10,000 lux for this to work, far far above normal lights. Failure to expose to this kind of light regularly will confuse your circadian rhythms, disrupt sleep patterns, starting a cascade of other issues.

- blue shifted light from a computer monitor will interfere with your ability to sleep for about 45 minutes after use, if used in the evening. to avoid this, get f.lux (free app) and this will red-shift your computer screen during nights and evenings

- face time, actual physical proximity to peers and loved ones stops our stress response, worries and ruminations. Facebook and other types of screen and phone time, don't do this. There's no gadget, pill or gimmick that will replace actual physical proximity to other humans, actual physical contact. When depressed, we tend to withdraw and avoid this, which leads to a downward spiral.

- exercise of course, even a little outdoors walking does better than taking Xanax and other pills. Study data to show how much better by comparison, etc.


--------------------
Blessed are your eyes because they see, and your ears because they hear.



For truly, I say to you, many prophets and righteous people longed to see what you see, and did not see it,
and to hear what you hear, and did not hear it.
- Matthew 13:16


Edited by Spacerific (10/07/13 03:45 AM)


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OfflineKonyap

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Re: Therapeutic Lifestyle Change for Depression [Re: Spacerific]
    #18943706 - 10/07/13 07:49 AM (10 years, 4 months ago)

I've read a girlfriend and abstaining from drug misuse can cure a lot of mental illness'


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OfflineSpacerific
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Re: Therapeutic Lifestyle Change for Depression [Re: Konyap]
    #18945229 - 10/07/13 02:57 PM (10 years, 4 months ago)

Of course. Gf = proximity, socializing, physical "exercise", probably going out and trying new things as well. Definitely better than hanging out alone at home.


--------------------
Blessed are your eyes because they see, and your ears because they hear.



For truly, I say to you, many prophets and righteous people longed to see what you see, and did not see it,
and to hear what you hear, and did not hear it.
- Matthew 13:16


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Offlinebrokentv
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Re: Therapeutic Lifestyle Change for Depression [Re: Spacerific]
    #18947255 - 10/07/13 10:25 PM (10 years, 4 months ago)

I agree, hanging out at home to much can be very unhealthy.


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OfflineSpacerific
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Re: Therapeutic Lifestyle Change for Depression [Re: brokentv]
    #18999670 - 10/19/13 01:00 PM (10 years, 4 months ago)

So I've started actually applying this, for about 10 days now I'm getting my 1000 mg of EPA every day. That's 6 pills of Omega 3 daily, 2 with each meal. Compared 7-8 boxes and did the math, until I found the right box to buy. Strangely enough it wasn't a large box of 120, it was one of just 30 pills, 18% EPA.

Also taking 4-6 spirulina pills as well, just for good measure. Can't hurt, that's for sure :biggrin:

I'm also getting outside without sunglasses, which is something I haven't done in years, as Salvia gave me this mild light aversion, I prefer to avoid bright lights. However I prefer to not be depressed even more, so now I'm getting my sunlight, annoying as it is.

And socializing more. And moving more. Focusing on stuff that moves the lymph, to help detox the body. 

I do feel a slight improvement, like there's something new thrown into the mix, that's basically got my back. Like if shit hit the fan in any way, I wouldn't have to take all of the shitstorm, there's some amount of cavalry at the ready in a way. That's the feeling I get. Wasn't really there before I saw the video and started this stuff. Not sure how much of it is placebo, but then again I don't really care. Placebo that works is way way better than depression and apathy.

I'll go through this box of 30 Omega 3 pills and probably another one, and if it's all stable I'll get something more bulk from the net. The extra productivity easily pays for it. Very well worth the money to anybody that's even mildly depressed. Anyway treating this all as a stepping stone towards getting out more and starting new relationships. Emotional health comes from health and skin contact, not pills. If one spends too much time alone there's no magic pills that will prevent depression/apathy. But this stuff seems to provide an energy boost to kick start those behavior changes.

Kudos to the people who did the studies and made the videos available :thumbup:


--------------------
Blessed are your eyes because they see, and your ears because they hear.



For truly, I say to you, many prophets and righteous people longed to see what you see, and did not see it,
and to hear what you hear, and did not hear it.
- Matthew 13:16


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OfflineSpacerific
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Re: Therapeutic Lifestyle Change for Depression [Re: Spacerific]
    #19042023 - 10/27/13 06:36 PM (10 years, 3 months ago)

Update: didn't buy another Omega 3 box once the last one ran out (maybe a week ago?), discontinued the daily get-some-sunshine habit, and now I feel like complete utter crap of the lowest worthless order. Nothing changed externally, but my emotional state is completely fucked.

Needless to say tomorrow I'm raiding the drugstore for all the Omega 3 pills they have :lol:

If anybody else is feeling down, do try this thing out, you should see improvements within the week. 1000+ mg of EPA daily.


--------------------
Blessed are your eyes because they see, and your ears because they hear.



For truly, I say to you, many prophets and righteous people longed to see what you see, and did not see it,
and to hear what you hear, and did not hear it.
- Matthew 13:16


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OfflineSpacerific
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Re: Therapeutic Lifestyle Change for Depression [Re: Spacerific]
    #19050488 - 10/29/13 05:34 AM (10 years, 3 months ago)

Update. And someone drop me a hint if I'm getting spammy with this thread, I can always take it to a journal or something. I'm sharing my experience as depression seems to be a big problem for quite a few members, and if any of this stuff helps even half the time, I'd want to know about it.

So update. Got the Omega 3, and am back flowing pretty well again. Hard to tell if it's the Omega working, or placebo, or other things in RL. But I definitely got much more restful sleep, got up in a good mood, got stuff done and I'm starting to feel that vibe of "someone has my back" all over again. Failures and delays seem to not be such a big deal any more, whereas before they would simply fill my screen and lead to endless worry and inner drama.

Taking it religiously from now on, back in a week or so with more news. If anybody's feeling shitty and reading this, do give it a try. A week's supply of Omega 3 (30 pills) costs as much as a pack of smokes. Even if it doesn't lift your mood, it's still good for your heart and brain and all that.


--------------------
Blessed are your eyes because they see, and your ears because they hear.



For truly, I say to you, many prophets and righteous people longed to see what you see, and did not see it,
and to hear what you hear, and did not hear it.
- Matthew 13:16


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Offlinec0ntent_in_spac3
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Re: Therapeutic Lifestyle Change for Depression [Re: Spacerific]
    #19050626 - 10/29/13 06:29 AM (10 years, 3 months ago)

Awesome thread man with good information!


I'm a firm believer in life-style changes and healthy nutrition to help if not eliminate ANY mental disorder at least alleviate it pretty much to nothing


That's why I have a hard time listening to ur typical doctor.. They have correct information on things but not enough, they are more quick to throw u to the wolves (pills) before they help u experiment with things like this first.. ur basic doc was never taught in debth enough about healing with nutrition ect.. they mostly just know prescription pills with crazy side effects which is why I don't see doctors


But keep updatin dude! I've dabbled with krill oil awhile back but didn't notice much, I'd like to see if it holds up for u and if u notice more changes. Good luck man!


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The ego tries to prove that we cannot change, undermining our ability to transcend obstacles


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OfflineYogi1
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Re: Therapeutic Lifestyle Change for Depression [Re: c0ntent_in_spac3] * 1
    #19050699 - 10/29/13 06:52 AM (10 years, 3 months ago)

I deal with significant seasonal depression. No getting around the moody. I have simply stopped drinking, getting high, consuming simple sugars, stopped consuming simple carbs, and significantly lightened dairy consumption.

Huge impact.

I eat olive oil cooked frozen salmon most days and tuna fried in olive oil. Huge difference.

Some people really do need antidepressants though. Don't forget some of us are wired shitty.


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OfflineKGB Is Go
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Re: Therapeutic Lifestyle Change for Depression [Re: Spacerific] * 1
    #19052863 - 10/29/13 04:47 PM (10 years, 3 months ago)

Watched these (both TED talks + the long lecture) yesterday. Great information. Mostly common sense stuff (which is great - not trying to downplay it). I'm guilty of being too sedentary and spending too much time in front of a screen. (Also not socialising enough - but I enjoy solitude too much.)

I can definitely confirm every one of these approaches helps with health and mood. The most significant habit I've recently incorporated is playing casual Ultimate Frisbee. It's great exercise, goal-oriented, social, and you get plenty of Sun playing it. I noticed mood lift after my first time playing.

Beyond this, I started taking fish oil (640mg EPA + 460DHA/day) about a month ago. Even though the dosage is slightly low, I've definitely noticed mental and mood enhancements. I'd say it's the most obvious effect I've felt from any supplement. I'm currently looking for a more economical, yet high quality, brand so I can up my dosage to 1g EPA, or more.

I highly recommend these talks, and especially the treatment advice given, to anyone who wants to raise their mood and health in general. Thanks, Spacerific.


--------------------
"The guy went axe-happy on a trout farm, he killed 60 fish."


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OfflineSpacerific
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Re: Therapeutic Lifestyle Change for Depression [Re: Yogi1]
    #19067571 - 11/01/13 01:15 AM (10 years, 3 months ago)

Quote:

Yogi1 said:
I deal with significant seasonal depression. No getting around the moody. I have simply stopped drinking, getting high, consuming simple sugars, stopped consuming simple carbs, and significantly lightened dairy consumption.



Have you watched the TED Talk? Especially for SAD the man recommends one of those special light sources, it's supposed to work wonders. Since your whole family/friends etc. would benefit from it, might be worth the investment. See the talk for details and studies.


Quote:

Yogi1 said:
Some people really do need antidepressants though. Don't forget some of us are wired shitty.



They don't need antidepressants, they need a few long long Aya ceremonies. Since the pharma companies can't advertise and sell that at exorbitant prices, they get shitty antidepressants instead :rolleyes:


And a bit of an update: It's been 2-3 days since I've been taking the stuff religiously. 2x Omega 3 pills with each meal, sometimes also 2x spirulina+ganoderma pills. Haven't really counted my meals come to think of it, might be 3 or 4 a day, but certainly no food ever gets eaten without Omega 3.

Feelings and more importantly, behavior-wise, I am noticing a stable but SLOW change, back to where I was at the end of that first week. So being 3 days in feels like being halfway there, not quite all the way. It's not instant. Perhaps my initial estimate was accurate, that it takes about a week for Omega 3 levels to actually shift, balance and show some proper results.

I still have times that I feel shitty, but when I don't there's a fresh impulse to get off my ass and clean my studio, or get out and run, or stay indoors and exercise, get online and get some work done, etc. Generally the kind of activities that if maintained, will take a guy out of a rut.

I have 3 weeks' supply of Omega 3 around my house now, to make super sure I don't run out.

Also, I don't know how much placebo may have a part in this, I mean the fact is I am taking this stuff 3 times a day, it's like a repeated daily commitment that yes, I want to change improve and optimize. Even if that's the only mechanism at work here, it's still worth doing it :lol:

But I don't think it is, or it would have worked in the studies at doses lower than 1000 mg of EPA daily.

Can't wait for the extra 3 days to pass, so the good stuff fully kicks in again :dancer:


--------------------
Blessed are your eyes because they see, and your ears because they hear.



For truly, I say to you, many prophets and righteous people longed to see what you see, and did not see it,
and to hear what you hear, and did not hear it.
- Matthew 13:16


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OfflineYogi1
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Re: Therapeutic Lifestyle Change for Depression [Re: Spacerific]
    #19069293 - 11/01/13 10:59 AM (10 years, 3 months ago)

Chain tripping without time to integrate experiences shouldn't be recommended. Trust me, I've had more access to dmt than just about anyone posting on this site.

Also the light you're talking about is blue spectrum home lights, and they only are good for the early part of the day because they're sun spectrum.

I'll watch the Ted video but I highly doubt tripping to even depression is any more effective than tripping to fix aspergers.


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OfflineSpacerific
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Re: Therapeutic Lifestyle Change for Depression [Re: Yogi1]
    #19069355 - 11/01/13 11:10 AM (10 years, 3 months ago)

Doesn't have to be chain tripping. The shaman or Santo Daime people would know best, or actually the person themselves will know after their first ceremony if and when to go for another.

Smoking DMT and an Ayahuasca ceremony have almost nothing in common. Notice I said LONG ceremony, not 10-15 min light show alone in some room. And ceremony, not drinking aya alone with one's playlist. I've had issues to deal with before, I tried large shroom doses, large shroom doses with MAOI, and I still didn't feel quite right. Then I went to the Santo Daime church and got balanced again. It does help with depression. At least for a few weeks and months, depending on the environment one returns to. But the actual ceremony is needed, not just the substance alone.

For the lights please watch the video, the relevant data and studies are mentioned I believe.


--------------------
Blessed are your eyes because they see, and your ears because they hear.



For truly, I say to you, many prophets and righteous people longed to see what you see, and did not see it,
and to hear what you hear, and did not hear it.
- Matthew 13:16


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InvisibleEndure
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Re: Therapeutic Lifestyle Change for Depression [Re: Yogi1]
    #19069389 - 11/01/13 11:16 AM (10 years, 3 months ago)

Quote:

Yogi1 said:
Chain tripping without time to integrate experiences shouldn't be recommended. Trust me, I've had more access to dmt than just about anyone posting on this site.

Also the light you're talking about is blue spectrum home lights, and they only are good for the early part of the day because they're sun spectrum.

I'll watch the Ted video but I highly doubt tripping to even depression is any more effective than tripping to fix aspergers.





whats the difference between aspergers and having a bad trip with years of heavy pot use which makes you terribly anxious and depressed all the time, n then so anxious you can't talk to people.


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Im only aloud to post once an hour. Because 'Sell Your Soul' doesn't like me. so if I am responding to you, that means you are above of the utmost importance


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OfflineYogi1
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Re: Therapeutic Lifestyle Change for Depression [Re: Endure]
    #19069413 - 11/01/13 11:22 AM (10 years, 3 months ago)

One was caused after years of drug use, altering the psyche and one was wired at birth.

More drug use to cope with past drug use probably isn't a place to start fixing past neuron changes.


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InvisibleEndure
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Re: Therapeutic Lifestyle Change for Depression [Re: Yogi1]
    #19069460 - 11/01/13 11:35 AM (10 years, 3 months ago)

Quote:

Yogi1 said:
One was caused after years of drug use, altering the psyche and one was wired at birth.

More drug use to cope with past drug use probably isn't a place to start fixing past neuron changes.




okay, true, i should probably quit marijuana


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Im only aloud to post once an hour. Because 'Sell Your Soul' doesn't like me. so if I am responding to you, that means you are above of the utmost importance


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OfflineYogi1
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Re: Therapeutic Lifestyle Change for Depression [Re: Endure]
    #19069535 - 11/01/13 11:52 AM (10 years, 3 months ago)

I hate the idea that I have to stay sober in the winter but not smoking, drinking, tripping, rolling, and holing have helped along with meditation, good nutrition, and exercise.

I quit taking my ssri and so far this season I haven't been suicidal or consistently depressed.

As for spacerific I 1000000000 percent agree about tribal support vs culture driven broken family. Looking at things as depression being external all the time is like saying all fat people are weak minded and thyroid disorders are made up.


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InvisibleEndure
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Re: Therapeutic Lifestyle Change for Depression [Re: Yogi1]
    #19069784 - 11/01/13 12:48 PM (10 years, 3 months ago)

Quote:

Yogi1 said:
I hate the idea that I have to stay sober in the winter but not smoking, drinking, tripping, rolling, and holing have helped along with meditation, good nutrition, and exercise.

I quit taking my ssri and so far this season I haven't been suicidal or consistently depressed.

As for spacerific I 1000000000 percent agree about tribal support vs culture driven broken family. Looking at things as depression being external all the time is like saying all fat people are weak minded and thyroid disorders are made up.




its internal and external.
alot of fat people are weakminded, and alot of people feel a ton less depressed when they lose weight and get hit on.

internal could be something like, someones self sexuality causing problems and insecurity, or thoughts that haunt you
external could be an injury, could be losing a loved one, or being fat and wanting to be skinny. it can be anything thats causing 'conflict' 'disrupting the peace'

alot of time internal and external problems become connected and fuel eachother.


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Im only aloud to post once an hour. Because 'Sell Your Soul' doesn't like me. so if I am responding to you, that means you are above of the utmost importance


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OfflineYogi1
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Re: Therapeutic Lifestyle Change for Depression [Re: Endure]
    #19069821 - 11/01/13 01:00 PM (10 years, 3 months ago)

Cant argue with that.

Endorphines, glands, and neuro wiring do matter though is my point.


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