Community building, Meditation, Mindfulness, Prayer

New Ways to Stop a Heart Attack

Leave a comment

Originally published 16 July 2014

It takes more than diet and exercise to prevent a heart attack. Here’s what you need to know.

By Jeff Meade. Prevention Magazine / February 1999, pages 107-113.

EDITOR’S NOTE: The following are some of the seven ways the author outlines as maintaining a healthy heart.

  • MAKE FRIENDS. He states that “(I)f you don’t have family and friends living near you, you can join a support group. Depressed Anonymous is an international 12 step organization that can help you deal with the blues.
  • GET A PET
  • MEDITATE
  • PUT A LITTLE LOVE IN YOUR LIFE
  • SAY YOUR PRAYERS
  • GET IN TOUCH WITH YOUR NATURAL RHYTHMS
  • THE FASTEST WAY TO YOUR HEART IS THROUGH YOUR MIND
Spirituality

Depressed Anonymous: A Spirtual Program for Personal Recovery and Serenity

2 Comments

Originally published 16 July 2014

One of many questions that arise in a person’s mind as they make that first courageous step into the fellowship of Depressed Anonymous is “How soon and how quick can I be free from the pain and isolation that has imprisoned me for so long?”

This question can only be answered by time and frequent and active participation in the fellowship of the group. It is by reading the text of the Depressed Anonymous manual and attempting to put these principles into effect into one’s daily life. Also, one can begin to feel some improvement in their lives as they slowly gain a belief, a faith if you will, that they too can get better- – with time, patience and sharing they will begin to accept themselves for who they are and try and change what they don’t like in themselves. By the fact that one comes to a meeting is in itself half of the battle in overcoming the depression. It is this interminable isolation that keeps the disease of depression at its height and intensity. It is only when a person can come to a meeting, begin to trust the group and so share some of the pain that has been bottled up for as many years as one can remember.

The program has been built by those who have experienced depression and know about the need to get connected and to be part of others like themselves. This is where the hope begins-when we see and hear others like ourselves sharing their past pain and how sharing how today it is all dif­ ferent because of their willingness, their openness and their honesty about themselves that has forced open the prison door that has till this time kept them imprisoned in their own fears and phobias.

The program is a very simple one -but this doesn’t mean that it is easy. All change is painful and if we are to grow we have to change. We have to get resolved some of those old issues that keep pop­ ping up in our lives and that want our attention but we cram them back in place and don’t want to look at them. The 12 Steps of Depressed Anonymous will help promote your own personal discovery of what it means to force oneself from the despair and self-hatred that normally comes with depression.
If you are new to our fellowship and this is the first that you are reading about a group whose sole purpose is to help ourselves and others escape the prison of depression ­ you might be surprised to learn that we neither discuss medicine nor religion at any of our meetings. But really this makes sense as religion is about certain prescriptions and dogma that various religious bodies demand of their adherents -whereas spirituality is about one’s concept of a God of their understanding – not of someone else’s
understanding of who god is supposed to be for them­ selves and for everyone else.

The first step in getting past our depression is to first get into the door of a Depressed Anonymous meeting -take a seat – keep our ears open and know that we will not be pressured to say a word. Usually they only ask for the first name and leave it at that. Since we want to keep our anonymity we only use our first names at the meetings. There is a phone list for those who would like to keep in touch with fellow members between meetings. At each group meeting a passage is read from our big book or any other book that specifically deals with the spirit of the 12 Steps. After all, we believe that the depression experience is much more than simply a brain disorder or a problem with misbehaving neurotransmitters.

Despair, Isolation

Signs of the Depressive Experience

Leave a comment

Originally published 16 July 2014

  • Wanting to isolate and be alone
  • Change in appetite
  • Shifts in sleeping patterns (too much/not enough sleep)
  • Waking up early in the morning
  • Fatigability or lack of energy
  • Agitation or increased activity
  • Loss of interest in daily activities and/or decreased sex drive
  • Feelings of sadness, hopelessness, worthlessness, guilt or self-reproach
  • Weeping/Not able to cry
  • Lapses of memory
  • Hard time making decisions
  • Fear of losing one’s mind
  • Reluctance to take risks
  • Difficulty in smiling or laughing
  • Suicidal thoughts
Acceptance, Anxiety, Avoidance, Choice, Courage, Despair, Helpful, Isolation, Mindfulness, Negativity, Positivity, Stress, Suffering

DBT Grounding Techniques – Part 5 Putting It Into Use

Leave a comment

Part 5: Putting It All Together – Creating Your Grounding Ritual

You’ve now explored Mindfulness, Distress Tolerance, Emotion Regulation, and Interpersonal Effectiveness—each offering powerful tools to help you stay grounded in difficult moments. But real-life challenges don’t always fit neatly into one category. That’s why the final step is about combining these techniques into a structured grounding ritual that you can turn to whenever you need stability.

When emotions overwhelm you, drawing from all four DBT modules can create a powerful and structured grounding ritual. Combining these practices helps you address the physical, emotional, and relational aspects of distress, guiding you toward calmness and control.

By integrating skills from all four DBT modules, you can create a personalized approach to managing distress, regulating emotions, and staying present—even in the toughest moments. Let’s explore how to bring it all together.

Step 1: Pause and Breathe Deeply (Mindfulness)

Start by grounding yourself in the present moment. Mindfulness creates the mental space needed to approach the situation with clarity.

How to Practice:

  • Take a deep breath, inhaling for 4 counts, holding for 4, and exhaling for 6.
  • Visualize your breath as a wave, washing tension out of your body.
  • If your thoughts wander, gently guide them back to your breath without judgment.

Why It Works:
This activates your parasympathetic nervous system, calming your body and quieting your mind so you can think more clearly.

Step 2: Splash Cold Water on Your Face (Distress Tolerance)

Engage your body to interrupt the cycle of emotional overwhelm. TIPP skills are especially useful for regaining control in the moment.

How to Practice:

  • Use cold water, hold an ice cube, or place a cold compress on your forehead or cheeks.
  • Pair this with paced breathing to further calm your system.

Why It Works:
The temperature change triggers your dive reflex, reducing heart rate and calming the body. This brings you back to the present.

Step 3: Challenge the Thought Causing Overwhelmedness (Emotion Regulation)

Once your body feels calmer, examine the thoughts driving your emotional reaction.

How to Practice:

  • Ask yourself: “What triggered this feeling? Is it based on facts or assumptions?”
  • Use the “Check the Facts” technique to reframe exaggerated or unhelpful thoughts.
  • Example: Replace “I can’t handle this” with “I’m feeling overwhelmed, but I can take it one step at a time.”

Why It Works:
Shifting your perspective helps you address emotions logically, reducing their intensity and making them easier to manage.

Step 4: Communicate Using DEAR MAN (Interpersonal Effectiveness)

If another person is involved in the situation, use DEAR MAN to express yourself effectively and maintain the relationship.

How to Practice:

  • Describe the situation: “When you didn’t respond to my message…”
  • Express your feelings: “…I felt hurt and unsure if you were upset with me.”
  • Assert what you need: “I’d appreciate a quick reply, even if it’s just to say you’ll respond later.”
  • Reinforce the benefit: “This way, I’ll know everything’s okay between us.”

Why It Works:
Clear, calm communication reduces misunderstandings and fosters connection, even in emotionally charged moments.

Creating a Flow for Your Grounding Ritual

  1. Pause and Focus (Mindfulness):
    Take 1-2 minutes to ground yourself through breathing or observing your surroundings with the Five-Senses exercise.
  2. Shift Your Physical State (Distress Tolerance):
    Use a temperature-based TIPP skill or self-soothing technique to calm your body. Radical Acceptance of the situation may assist now or at the next stage in this flow.
  3. Examine and Adjust Your Thoughts (Emotion Regulation):
    Check the facts or use opposite action to address unhelpful emotional patterns.
  4. Engage With Others Mindfully (Interpersonal Effectiveness):
    If the situation involves another person, use DEAR MAN or FAST to maintain your boundaries and self-respect while fostering understanding.

Example in Practice:

Scenario: You’re feeling overwhelmed after receiving criticism from a colleague.

  1. Mindfulness: Step outside for a moment, take a deep breath, and focus on the sensation of the air against your skin.
  2. Distress Tolerance: Hold a cold water bottle against your wrists to calm your body.
  3. Emotion Regulation: Ask yourself, “Was their criticism factual, or am I interpreting it as a personal attack?” Reframe the thought: “This feedback is an opportunity to grow, not a judgment of my worth.”
  4. Interpersonal Effectiveness: Use DEAR MAN to address the issue with your colleague:
    • Describe: “When you shared your feedback earlier…”
    • Express: “…I felt caught off guard and a bit overwhelmed.”
    • Assert: “I’d like to understand more so I can improve.”
    • Reinforce: “This will help me meet expectations better in the future.”

Why This Works

By integrating techniques from all four DBT modules, you address the emotional, physical, and relational aspects of distress. This holistic approach helps you regain control, navigate challenges effectively, and build resilience over time.

Acceptance, Belief, Choice, Focus

Using Positive Psychology to Manage Depression

Leave a comment

Some of us rebel at the thought of a Higher Power and subsequently the whole 12 Step program. I personally believe Depressed Anonymous is the best thing to manage my depression long term but I want people to heal and have hope regarding depression. Healing is even more important than the 12 Steps. With that in mind here is some free training available for Positive Psychology.

  1. Foundations of Positive Psychology Specialization led by Martin Seligman, Ph.D., the founder of positive psychology. https://www.coursera.org/specializations/positivepsychology
  2. The Science of Well-Being from Yale, available on Coresera. https://www.coursera.org/learn/the-science-of-well-being?
  3. BerkeleyX: The Science of Happiness from Ucal Berkeley. https://www.edx.org/learn/happiness/university-of-california-berkeley-the-science-of-happiness
  4. BerkeleyX: The Foundations of Happiness at Work written talking about work. https://www.edx.org/learn/happiness/university-of-california-berkeley-the-foundations-of-happiness-at-work
  5. Develop Creating and Happy Mindset from Udemy. https://www.udemy.com/course/rise-in-love/?couponCode=ST5MT020225BUS
  6. A Life of Happiness and Fulfillment hosted by Coursera. https://www.coursera.org/learn/happiness
  7. APA: Positive Psychology https://www.edx.org/learn/psychology/american-psychological-association-positive-psychology
  8. Positive Psychology hosted by Coursera. https://www.coursera.org/learn/positive-psychology

NOTE – These were free on the day this post was written. That may change over time.

The goal here was to provide alternative ways of healing from depression. This is for informational purposes only. Depressed Anonymous is not endorsing nor recommending any of these courses.

Acceptance, Choice, Courage, Depressed Anonymous Workbook, Honesty, Mindfulness, Serenity

DBT Grounding Techniques – Part 4 Interpersonal Effectiveness

Leave a comment

Part 4: Interpersonal Effectiveness – Communicating with Clarity and Confidence

Relationships can be one of the biggest sources of both support and stress. When emotions run high, it’s easy to fall into patterns of people-pleasing, avoidance, or conflict—especially when struggling with anxiety or depression. Interpersonal Effectiveness teaches you how to communicate your needs clearly, set healthy boundaries, and maintain relationships without sacrificing your well-being.

By practicing these skills, you can navigate tough conversations with more confidence and build stronger, more balanced connections. Let’s explore some grounding techniques to help you stay present and intentional in your interactions.

Interpersonal effectiveness helps you navigate relationships in a way that balances your own needs with the needs of others. It focuses on building and maintaining healthy connections, while staying true to your values and boundaries. Below are grounding practices that help manage emotional intensity during interactions and promote balanced, effective communication.

1. DEAR MAN: A Framework for Effective Communication

DEAR MAN is a structured approach to expressing your needs clearly and calmly while maintaining relationships and reducing anxiety.

How to Practice:

  1. Describe
    • Start by stating the situation objectively, without emotion or judgment.
    • Example: “When you borrowed my book and didn’t return it on time…”
  2. Express
    • Share your feelings using “I” statements.
    • Example: “I felt frustrated because I needed it for my class.”
  3. Assert
    • Clearly state what you need or want.
    • Example: “I need you to return borrowed items by the agreed time.”
  4. Reinforce
    • Highlight the benefits of meeting your request.
    • Example: “This way, we can avoid misunderstandings in the future.”
  5. Mindful
    • Stay focused on your goal during the conversation, even if emotions arise.
    • Use phrases like “I understand your point, but…” to stay on track.
  6. Appear Confident
    • Speak with a steady voice, make eye contact, and avoid apologizing excessively.
  7. Negotiate
    • Be willing to find a middle ground if needed.
    • Example: “If Tuesday isn’t possible, can you let me know in advance?”

2. FAST: Upholding Self-Respect in Interactions

FAST is a tool to maintain your self-respect and integrity while engaging with others. It’s particularly useful for setting boundaries or navigating difficult conversations.

How to Practice:

  1. Fair
    • Be fair to yourself and the other person. Avoid self-blame or being overly harsh.
    • Example: “I understand you had a busy week, but I still need to address this.”
  2. Apologies
    • Avoid apologizing unnecessarily or for things beyond your control.
    • Example: Instead of saying, “I’m sorry for bringing this up,” say, “I’d like to discuss something important.”
  3. Stick to Values
    • Stay true to your core values, even if it feels uncomfortable.
    • Example: If honesty is important to you, say what needs to be said respectfully.
  4. Truthful
    • Be honest and avoid exaggerating or sugarcoating.
    • Example: Instead of saying, “You always do this,” say, “This has happened a few times, and it’s affecting me.”

3. Radical Acceptance: Letting Go of the Struggle

Radical acceptance is a practice of acknowledging and accepting situations as they are, without trying to fight reality. This can provide grounding in interpersonal conflicts or when emotions feel overwhelming.

How to Practice:

  1. Acknowledge the Situation:
    • Identify what is happening without judgment.
    • Example: “This person has different priorities than I do right now.”
  2. Accept the Reality:
    • Say to yourself, “It is what it is. I can’t change this situation, but I can choose how I respond.”
  3. Release the Struggle:
    • Let go of the desire for things to be different. This doesn’t mean you condone the situation, but you stop resisting it emotionally.
    • Example: Instead of fixating on someone’s behavior, shift your focus to how you’ll manage your feelings.
  4. Practice Self-Compassion:
    • Remind yourself that acceptance takes time and effort. Be kind to yourself if it feels difficult.

Combining Practices

These techniques can be used individually or together for more complex situations:

  1. Use DEAR MAN to effectively express your needs during a tough conversation.
  2. Apply FAST to maintain your self-respect and boundaries, ensuring you stay true to yourself.
  3. Practice Radical Acceptance if the situation cannot be resolved or changed, helping you ground yourself and let go of unnecessary emotional tension.
Courage, Helpful, Mindfulness

DBT Grounding Techniques – Part 3 Emotion Regulation

2 Comments
Part 3: Emotion Regulation – Taking Charge of Your Feelings

Ever felt like your emotions are running the show? When sadness, anger, or anxiety take over, it can feel impossible to stay grounded. That’s where Emotion Regulation comes in. This DBT module is all about understanding what you’re feeling, why you’re feeling it, and learning how to respond in a way that keeps you balanced.

By recognizing the signals behind your emotions and applying simple techniques, you can shift from feeling overwhelmed to feeling in control. Let’s dive into some practical grounding strategies that help you manage emotions and navigate life’s ups and downs with more ease.

Emotion regulation is about recognizing your emotions, understanding their purpose, and developing skills to manage them effectively. This module empowers you to shift overwhelming emotions into manageable states by breaking them down and responding intentionally. Below are grounding practices to help regulate emotions and regain balance.

1. Check the Facts: Evaluating Emotional Responses

Our emotions are often triggered by our thoughts or interpretations of events. Sometimes, these interpretations are inaccurate or based on assumptions. “Check the Facts” encourages you to pause and question whether your emotional response matches the reality of the situation.

How to Practice:

  1. Identify the Trigger:
    • Ask yourself: “What specifically happened that led to this feeling?”
    • Pinpoint the event or thought causing your reaction.
  2. Examine Evidence:
    • Is this feeling based on facts or assumptions?
    • Example: If you think, “My friend is mad because they didn’t respond,” ask yourself if there’s actual evidence or if it’s just a guess.
  3. Reframe Your Thoughts:
    • If your interpretation is exaggerated or incorrect, replace it with a more balanced thought.
    • Example: Instead of “They don’t care about me,” try “They’re probably busy and will respond when they can.”

2. Opposite Action: Acting Against Unhelpful Emotional Impulses

Emotions often encourage specific actions, for example fear might make you avoid things, and sadness might lead you to isolate. Opposite Action helps you break out of these unhelpful cycles by intentionally doing the opposite of what your emotion urges.

How to Practice:

  1. Identify the Emotion and Its Urge:
    • Ask yourself: “What am I feeling, and what is it pushing me to do?”
    • Example: If you’re anxious, the urge might be to avoid a challenging situation.
  2. Determine if the Emotion Fits the Facts:
    • If it doesn’t, commit to acting opposite to the urge.
    • Example: If sadness urges you to isolate, the opposite action would be to reach out to someone or leave your room.
  3. Take Small, Opposite Steps:
    • You don’t have to dive into the deep end. If fear makes you avoid public speaking, start by practicing in front of a mirror or a trusted friend.
  4. Repeat the Opposite Action:
    • Consistently engaging in the opposite behavior can weaken the intensity of the original emotion over time.

3. Building Mastery: Cultivating a Sense of Control and Confidence

A sense of mastery comes from achieving small victories and building confidence over time. This practice helps you feel capable and prepared to handle challenges, which can reduce the intensity of difficult emotions.

How to Practice:

  1. Choose a Small Task Daily:
    • Pick something achievable that gives you a sense of accomplishment.
    • Examples: Organize a drawer, cook a meal, or complete a simple craft project.
  2. Celebrate Progress:
    • Acknowledge your effort, no matter how small the task.
    • Example: “I finished organizing my desk today—this feels good.”
  3. Expand Over Time:
    • Gradually take on larger tasks as your confidence builds.
    • Example: Start with finishing one part of a project, then move to completing the whole thing.
  4. Balance Mastery with Self-Care:
    • Building mastery doesn’t mean overloading yourself. Make sure you balance effort with rest and recharge.

Combining Practices

These strategies are most effective when combined thoughtfully:

  1. Start with Checking the Facts to ensure your emotions are grounded in reality.
  2. Use Opposite Action if your emotional urge is unhelpful or counterproductive.

Incorporate Building Mastery into your routine to boost resilience and long-term emotional stability.

Courage, Hope, Mindfulness, Positivity

DBT Grounding Techniques – Part 2 Distress Tolerance

1 Comment

Part 2: Distress Tolerance – Riding Out the Storm

When emotions become overwhelming, it can feel like you’re trapped in a tidal wave of distress. In these moments, it’s easy to fall into impulsive reactions that might bring short-term relief but create bigger problems in the long run. Distress tolerance is about getting through the moment safely—without making things worse.

These techniques won’t solve the underlying issue, but they will help you stay grounded, regain control, and make it to the other side with clarity. Let’s explore practical DBT strategies that can help you endure emotional intensity while keeping your well-being intact.

Distress tolerance focuses on managing emotional pain without resorting to harmful or impulsive behaviors. These skills are not about solving problems, but rather about enduring intense moments in a way that allows you to regain control. Below are grounding practices drawn from this module to help you survive difficult situations.

1. TIPP Skills: Physically Resetting Your Emotional State

The TIPP skills are designed to help regulate your body’s physical and emotional response to distress. By addressing your physiological state, you can interrupt the cycle of emotional overwhelmedness.

How to Practice TIPP:

  1. Temperature: This shocks your system and stimulates the dive reflex, which can lower your heart rate and help you feel calmer.
    • Use cold sensations to quickly reduce emotional intensity.
    • Example: Hold an ice cube in your hand, splash cold water on your face, or place a cold pack on the back of your neck.
  2. Intense Exercise: This releases endorphins, which naturally improve mood and reduce stress.
    • Engage in a brief burst of physical activity to channel nervous energy.
    • Example: Try jumping jacks, push-ups, running in place, or a brisk walk.
  3. Paced Breathing:
    • Focus on slowing your breath to calm your nervous system.
    • Example: Inhale deeply for 4 counts, hold for 4 counts, and exhale slowly for 6-8 counts. Imagine each exhale as a release of tension, activating your parasympathetic “rest and digest” system.
  4. Progressive Muscle Relaxation: This technique reduces physical tension and signals safety to your brain.
    • Tense and relax muscle groups systematically, starting from your feet and moving upward to your head.
    • Example: Tense your feet for 5 seconds, release, and notice the relaxation. Then move to your calves, thighs, etc.

2. Self-Soothing Using the Five Senses

Self-soothing involves nurturing yourself by engaging your senses in comforting ways. This practice can help you feel grounded and cared for during moments of distress.

How to Practice:

  1. Touch:
    • Wrap yourself in a soft blanket, hold a stuffed animal, or apply lotion with a calming scent.
    • Feel the comforting texture and focus on the sensations.
  2. Taste:
    • Sip a warm cup of tea, savor a piece of chocolate, or chew mint gum.
    • Focus on the flavors and how they change with each bite or sip.
  3. Smell:
    • Light a scented candle, use essential oils, or smell something familiar and comforting, like freshly baked cookies or a favorite lotion.
  4. Sound:
    • Listen to calming music, nature sounds, or a playlist of songs that uplift you.
    • Pay attention to the rhythm, melody, or lyrics.
  5. Sight:
    • Look at soothing images, like photos of loved ones or nature scenes you like.
    • Focus on the colors, patterns, and details.

3. Distract with ACCEPTS: Redirecting Your Focus

ACCEPTS is an acronym for distraction techniques that help you shift your attention away from distressing emotions to regain control.

How to Practice ACCEPTS:

  1. Activities:
    • Engage in something productive or fun, like cleaning, painting, gardening, or watching a movie.
    • Keep your hands and mind busy.
  2. Contributing:
    • Shifting focus to others can provide a sense of purpose.
    • Example: Help someone else by volunteering, sending a kind message, or running an errand for a friend.
  3. Comparisons:
    • This helps reframe your mindset and build resilience.
    • Example: Compare your current situation to a past challenge you have overcome or think of someone who inspires you.
  4. Emotions:
    • By sparking new emotions, you can shift out of distress.
    • Example: Seek something that elicits a positive emotion or one that is different from what you are currently feeling, like watching a funny video or listening to upbeat music.
  5. Pushing Away:
    • Mentally set aside the problem for now. Visualize putting it in a box and “shelving” it.
    • Remind yourself you can return to it later when you feel more capable.
  6. Thoughts:
    • Intellectual focus can disrupt ruminative thoughts.
    • Example: Distract your mind by counting backward from 100 by sevens, solving a puzzle, or reading something engaging.
  7. Sensations:
    • Introduce a physical sensation to interrupt emotional overwhelm, like holding a stress ball, taking a hot shower, or chewing something crunchy.

Combining Practices

In moments of intense distress, you can layer these techniques for maximum effect:

  1. Begin with a TIPP skill to quickly reset your body’s emotional state.
  2. Transition into Self-Soothing to create a sense of comfort and safety.
  3. Use ACCEPTS to redirect your focus and engage with activities that help you feel in control.

These skills empower you to endure emotional pain, giving you time and space to process it without reacting impulsively.

Mindfulness

DBT Grounding Techniques – Part 1 Intro and Mindfulness

2 Comments

Introduction: A Structured Approach to Grounding Through DBT

Dialectical Behavior Therapy (DBT) is a powerful, research-backed framework for managing overwhelming emotions, reducing distress, and improving relationships. Whether you struggle with anxiety, depression, or emotional regulation, DBT offers practical techniques to help you regain control and find stability.

This series of articles breaks down DBT’s four core modules into five parts:

  1. Mindfulness – Learning to anchor yourself in the present moment.
  2. Distress Tolerance – Surviving emotional intensity without making things worse.
  3. Emotion Regulation – Understanding and managing emotions effectively.
  4. Interpersonal Effectiveness – Navigating relationships with confidence and balance.
  5. Putting It All Together – A structured grounding ritual that combines techniques from all four pillars.

Each article explores specific grounding strategies that you can apply in daily life. Whether you need to calm your mind, regulate emotions, or communicate more effectively, this series provides actionable tools to support your journey toward emotional resilience.

Let’s begin by exploring Mindfulness, the foundation of grounding techniques.

Mindfulness: Anchoring Yourself in the Present Moment

Mindfulness is a core element of DBT, teaching you to live in the present and accept it without judgment. This skill can help break the cycle of overwhelming thoughts by grounding you in what is real and tangible at the moment. Below are three effective grounding practices you can try when feeling distressed or disconnected.

1. Five-Senses Exercise: Engaging with Your Surroundings

The Five-Senses Exercise is a simple yet effective way to shift your focus from internal distress to the external world. By tuning into your senses, you reconnect with the present moment.

How to Practice:

5 Things You Can See:

    • Look around and identify five visible objects. Focus on details like color, shape, texture, and size.
    • Example: “I see the blue sky, a green plant, a black coffee mug, the text on this screen, and the light from the window.”

4 Things You Can Feel:

      • Notice physical sensations, like your clothing, a surface you’re touching, or the temperature of the air.
      • Example: “I feel the softness of my sweater, the chair under me, the coolness of my drink, and the smoothness of my phone.”

3 Things You Can Hear:

    • Pay attention to nearby or distant sounds, like a ticking clock, traffic, or birds chirping.
    • Example: “I hear the hum of the fridge, faint voices outside, and my own breathing.”

2 Things You Can Smell:

    • Take a moment to notice scents around you. If you can’t smell anything, imagine two scents you enjoy.
    • Example: “I smell my coffee and the faint scent of a candle nearby.”

1 Thing You Can Taste:

    • If possible, focus on the taste in your mouth—perhaps the lingering flavor of a meal or a sip of water.
    • Example: “I taste the mint from my tea.”

This exercise not only grounds you, but can also reduce anxiety by fully engaging your brain in the present.

2. Breath Awareness: Finding Calm in Your Breath

Your breath is always with you, making it a reliable tool to center yourself during moments of stress. Conscious breathing slows your heart rate, calms your mind, and activates the parasympathetic nervous system.

How to Practice:

  1. Sit in a comfortable position with your feet flat on the floor and your hands resting in your lap.
  2. Inhale deeply through your nose for a count of four.
  3. Hold your breath gently for a count of four.
  4. Exhale slowly through your mouth for a count of six.
  5. Repeat this cycle for a few minutes, focusing on the sensation of air entering and leaving your body.

Visualization Tip:

  • Imagine each inhale as a wave washing onto the shore, bringing calm and clarity.
  • Visualize each exhale as a wave receding, carrying tension and distress away with it.

By focusing on your breath, you disrupt the cycle of ruminating thoughts and allow your body to relax naturally.

3. Mindful Observation: Immersing Yourself in One Object

Mindful observation is the practice of directing your full attention to a single object. This exercise helps you detach from intrusive thoughts by focusing on the small details of the world around you.

How to Practice:

  1. Choose an object near you, for example a pen, a plant, or a piece of jewelry.
  2. Hold the object in your hands (if possible) or place it in your line of sight.
  3. Observe it carefully and answer questions like:
    • What color is it?
    • What texture does it have?
    • Does it have any patterns or unique features?
    • What purpose does it serve?

Example with a Pen:

  • Color: “This pen is black, with a shiny silver clip.”
  • Texture: “It feels smooth and cool to the touch.”
  • Unique Features: “It has tiny scratches near the clip and a logo printed on the side.”
  • Purpose: “It helps me write and organize my thoughts.”

This exercise can be especially grounding because it encourages a deep, intentional focus on something external, helping to quiet internal chaos.

Combining the Practices

For a deeper grounding session, combine these techniques:

  1. Start with Breath Awareness to calm your body and mind.
  2. Move into the Five-Senses Exercise to fully engage with your surroundings.
  3. Finish with Mindful Observation of an object to reinforce focus and present-moment awareness.

Practicing mindfulness regularly can build resilience, making it easier to manage overwhelming emotions in the future.

Choice, Courage, Focus, Mindfulness

Understanding Morning Blues: A Saddict’s Perspective

3 Comments

I sometimes ask other people to write for the blog. Here is one such post.

Understanding Morning Blues: A Saddict’s Perspective

Mornings have always been the hardest part of the day for me. For years, waking up felt like dragging myself out of a dark pit, and some mornings, the effort seemed impossible. I’m Chris M., a member of Depressed Anonymous (DA) since June 2023. My journey into DA began after a three-year severe depressive episode that culminated in a crisis—a decision to end my pain. Thankfully, that decision resulted in my hospitalization under a 51/50 order, where I was diagnosed with complex PTSD (cPTSD), Major Depressive Disorder (MDD), and ADHD.

After 22 weeks of Partial Hospitalization Program (PHP) and Intensive Outpatient Program (IOP), I found solace in DA, and it’s here that I’ve come to call myself a Saddict—someone who struggles with and seeks to overcome the grip of depression. My interest in why mornings hit so hard led me to explore the biology and psychology of what we often refer to in DA as the “morning blues.”

This blog reflects my own research and lived experience, highlighting the factors that contribute to these morning struggles and offering strategies to cope with them. Continuity in approach has been a lifesaver for me, and I hope the insights shared here resonate with fellow Saddicts.

Why Are Mornings So Difficult?

Mornings are a challenge for many dealing with depression, and there are biological, psychological, and behavioral factors at play. By understanding these elements, we can identify strategies to make the start of the day less daunting. Here’s a breakdown:

  1. Disrupted Circadian Rhythms
    Depression often disrupts the body’s internal clock, leading to an imbalance in sleep-wake cycles. This can result in waking up feeling out of sync with the day ahead, amplifying feelings of lethargy and disorientation.
  2. Hormonal Fluctuations
    Cortisol, the body’s stress hormone, peaks in the morning as part of the natural waking process. For those with depression, this spike can feel overwhelming, triggering heightened anxiety or emotional distress.
  3. Sleep Disturbances
    Sleep is rarely restful for those of us battling depression. Insomnia, fragmented sleep, or oversleeping all contribute to starting the day in a state of exhaustion, making the simplest tasks seem insurmountable.
  4. Low Energy and Motivation
    Fatigue is a hallmark of depression. Combine that with a lack of motivation, and the effort to get out of bed can feel like climbing a mountain.
  5. Negative Thought Patterns
    Mornings often bring a flood of ruminative thoughts—anticipatory anxiety about the day ahead or harsh self-criticism. These thought patterns deepen the sense of dread many of us experience upon waking.
  6. Reduced Exposure to Natural Light
    Especially during darker months, a lack of sunlight can affect serotonin levels, a key neurotransmitter for mood regulation. This deficit contributes to a deeper sense of gloom in the mornings.
  7. Lack of Morning Routine
    Without structure, mornings can feel aimless, reinforcing feelings of inadequacy or low productivity. A chaotic start often sets the tone for the rest of the day.

The Role of Brain Chemistry

As someone with a keen interest in how brain chemistry impacts depression, I found the following factors particularly compelling:

  • Cortisol Awakening Response (CAR): For individuals with depression, the natural morning cortisol surge can feel like being hit by an emotional freight train. This exaggerated response compounds feelings of stress and anxiety.
  • Serotonin Levels: Serotonin plays a vital role in mood stabilization. Low levels, often linked to depression, are particularly problematic in the morning when the body transitions from sleep to wakefulness.
  • Dopamine Dysregulation: Dopamine drives motivation and reward. Reduced dopamine activity can make starting the day feel pointless, further fueling depressive inertia.
  • Melatonin Imbalance: High melatonin levels in the morning can lead to grogginess and make it difficult to engage with the day.
  • Inflammatory Response: Chronic low-grade inflammation, common in depression, contributes to fatigue and malaise, often more pronounced upon waking.
  • Glucose Metabolism Disruption: Poor regulation of blood sugar can cause irritability and low energy, particularly noticeable in the morning.
  • Thyroid Hormone Imbalances: Thyroid dysfunctions, such as hypothyroidism, slow metabolism and exacerbate morning fatigue.

Strategies to Alleviate Morning Blues

While mornings are a struggle, there are evidence-based approaches that can help us Saddicts face the day with a bit more ease. These techniques have been instrumental in my own journey:

  1. Radical Acceptance
    Instead of fighting against the difficulty of mornings, practice acknowledging them without judgment. Accepting “what is” can reduce the additional emotional toll of wishing things were different.
  2. Opposite Action
    When every fiber of your being wants to stay in bed, challenge yourself to do the opposite. Even small actions, like sitting up or stepping into sunlight, can help disrupt the depressive inertia.
  3. Morning Routine
    Creating a structured morning routine can provide a sense of purpose. Include small wins like making your bed, journaling, or sipping a comforting cup of tea.
  4. Exposure to Natural Light
    Open your curtains or step outside to soak in natural light. This can help regulate serotonin and improve your mood.
  5. Movement
    Gentle physical activity, like stretching or a short walk, can boost endorphins and energize you for the day ahead.
  6. Nutrition
    Start the day with a balanced meal to stabilize blood sugar levels and provide energy. Including protein, healthy fats, and whole grains can make a noticeable difference.
  7. Mindfulness and Grounding Exercises
    Use techniques like deep breathing, body scans, or grounding exercises to center yourself and reduce morning anxiety.

A Continuity of Approach

Mornings are hard, but the strategies above can make them less so. As Saddicts, we know that continuity is key—whether it’s sticking to a routine, practicing DBT techniques, or simply showing up for ourselves each day. Recovery isn’t about perfection; it’s about persistence. If you’re struggling with morning blues, know that you’re not alone, and there are tools and a community here to support you.

Yours,
Chris M.

Dialectical Behavior Therapy (DBT) is a form of cognitive-behavioral therapy that combines acceptance and change strategies. Originally created for borderline personality disorder, DBT has proven effective for treating depression, anxiety, PTSD, and other conditions involving intense emotions. It focuses on developing skills in four key areas: mindfulness, emotional regulation, distress tolerance, and interpersonal effectiveness, helping individuals build resilience and improve their quality of life.

Hope is just a few steps away!