Category Archives: Depressed Anonymous Workbook

I am able to beat loneliness by repeatedly being with other people in recovery or by doing the Home Study* program with my sponsor

A HIGHER THOUGHT FOR YOUR DAY

AFFIRMATION

“I’m sure many sufferer’s could find a lot of comfort and support by coming into a group as I’ve done, to help beat the terrible loneliness which is felt by many and who find lasting friendship with lovely people.”

CLARIFICATION OF THOUGHT

In the group, I established myself and got some positive feednback from others who watched me grow and have seen the genuine changes I make personally. I am gradually throwing off my personal way with sadness. The real support comes when I begin to learn that members of the group have the same problem that I have. That helps me trust others with the story of my life. These people are the ones who want to hear my story of how depression cost me my life.  Now, my life is freeing me from my need to sad myself.

I feel more able to attach myself to the group now that I know that they are struggling with the same depression that I struggle with. I no longer have to fight this battle on my own.

MEDITATION AND BEING MINDFUL OF A HIGHER POWER

God, you are our rock and our refuge, on you I place my trust. We know and  believe, easier now than before, that God has something good in store for me today. (Personal comment).

SOURCE:  Higher thoughts for down days: 365 daily thoughts and meditations for members of 12 Step fellowship groups. Depressed Anonymous Publications. Louisville.  April 26. Pages 84-85.

*HOME STUDY PROGRAM, is an individual approach to a STEP study  program when no  Depressed Anonymous group program is available in one’s community. The participant is helped in working the steps by utilizing the help of a sponsor. The sponsor leads the individual through all the steps using the Depressed Anonymous Manual, 3rd edition as well as coordinating this work with the Depressed Anonymous Workbook. By means of emails the sponsor and participant communicate with each other on  a regular basis.

For more information in how to set up this HOME STUDY program please click onto the Depressed Anonymous Publications Bookstore. Or contact us at depanon@netpenny.net for how you can be part of this individualized study.

The Home Study material  can be ordered online.

 

If you want to eat an elephant, the best way to do it is one bite at a time

 

The following quotation is taken from our “Big Book” Depressed Anonymous (3rd edition) as it appears on page 95.

“All of us who are substance addicted (compulsivre overeating, alcohol, cocaine, pre- scription medication) or process addicted–addicted to a behavior ( the workaholic, sex, gambling, depression) know that in order to free ourselves from the intoxicating experience, we have to first want to give it up and live without it.  We best do this   one day or one hour at a time. Don’t say you will quit a self-destructive behavior for one year at a time and see how you do. No, trying to live one day at a time is a lot easier.  As someone once said “if you want to eat an elephant, the best way to do it is one day at a time.” We know from past experience that our  sobriety, our disappearance of sadness is due to letting go and admitting my powerlessness over my sadness. It  is turning it over to my Higher Power and letting it take care of my sadness. I can’t do anything to remove my compulsive behavior until I choose to live without it.”

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If you happen to be part of our HOME STUDY PROGRAM OF RECOVERY, you will want to turn to page 80 of the Depressed Anonymous Workbook. Both the Manual and the Workbook come together as important tools in overcoming our attachment to the ruminations and isolation that depression brings upon us.

“All of our efforts so far in this Workbook have been directed toward overcoming  –cleaning house if you will —so that our will might be properly disposed to God’s will and that we might feel free and no longer hopeless. We know that our enthusiasm to change will grow the more we desire that change. The more we change the more  we will cast off the shackles from our lives that keep us imprisoned and isolated.”

COMMENT  Like the quote of how to eat an elephant, we also are most aware that you can’t just wish to get rid  of an obsession or addiction, it takes time and work–one day at a time. There is no easy or comfortable way to battle our demons except through work, prayer and meditation. And for me, one of the best ways to overcome my addictions is to use the 12 spiritual principles of the 12 Steps every day of my life. And again, it’s one bite, one step at a time.  Don’t wait. Do something today. Don’t tell yourself the lie, “I’ll do it when I feel better.” Take the plunge.  If there is no meeting in your  community then work with a DA sponsor/guide and participate in our HOME STUDY PROGRAM OF RECOVERY. Go to the main site depressedanon.com  menu under the title HOME STUDY PROGRAM. The program is operating presently.

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SOURCES:   The Depressed Anonymous Workbook, (2002) Depressed Anonymous          Publications. Louisville. Page 80.

                             Depressed Anonymous, 3rd edition (2011) Depressed Anonymous Publications. Louisville. Page 95.

Please click onto The Depressed Anonymous Publications Bookstore for more helpful literature on THE HOME STUDY PROGRAM OF RECOVERY  and information on how to order online.

If you would like to participate in the Home Study, please contact the director at Depanon@netpenny.net. Thank you.

 

When I am “powerless” I feel out of control.

 

During my depression   I was “powerless“.  I no longer had the ability to bounce back from my ongoing ruminations about how bad I felt. The more that I tried to figure out why I was feeling so bad and horrible,  the intensity  deepened. The more that my thoughts circled around in my head the more despair I felt.  I felt hopeless. All I was able to do was lay down and sleep, hoping against hope that my anxiety and fear would disappear. But no, they only intensified my despair. I knew that I had to do something. I had to get my body in motion. I had to talk to someone. I had to DO something besides sit at home and think, think and think some more.

I gradually discovered that my  thoughts produce feelings, feelings produce moods and my  moods produce behaviors. In my case. the behavior was to do nothing, The one thing that I did do, was to begin to isolate from family and friends. This deepened my anxiety and frustration. I knew about talking with someone and so I contacted a friend who was in another 12 Step fellowship. We call these friends sponsors. And so it was in talking with a sponsor that I gradually dug myself out of the hole that I was in. I quit digging.

Today, at the present we have some persons who have decided to do something about their depression and pain–they have begun to participate in our HOME STUDY PROGRAM of recovery. This program is a one to one relationship with a sponsor. All one has to do is sign up  and contact us here at depressedanon.com. There are no fees or dues just a willingness to learn all they can about depression and their  own depression experience,   while  utilizing both  the Depressed Anonymous Manual and the Depressed Anonymous Workbook. Both can be found by clicking onto the Depressed Anonymous Publications Bookstore here at this website.

For more information as to how this Home Study works, please read more at Newsletters, the Antidepressant Tablet. You can read how Kim found us on her computer and is now engaged  in getting herself free of the shackles of depression.

She is longer powerless.

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+++For more information please contact me at  depanon@netpenny.net.

Personal empowerment is an investment in ourselves

 

It is with a personal sense of awe that I see the empowerment that comes to those persons who work the 12 Step  program of Depressed Anonymous. The empowerment comes to those who are conscious of the various ways they will have to change if their lives are to grow and change. This of course is not without its risks.

One of the major obstacles that we have to face when we are depressed is to be willing to change the way we think about ourselves, the world and our future. And of course, to change the future we have to dwell and experience the pleasant as well as the unpleasant feelings in the present. We have to be willing to face the discomfort of living life with a sense of unpredictability. This is not an easy task, but it is a task that can be achieved with time, patience and work.

  Empowerment comes from being informed and making choices that help us change our lives for the better.  When I came to Depressed Anonymous meeting I am making the first major step–namely, that I admit with my presence at the group meeting that my life is out of control. My compulsion to depress myself is at the root of my inability to take on the challenge of living life with risk and enthusiasm. But how can I possibly say that I want to depress myself?  We are not blaming ourselves here  but are taking responsibility for our own feelings, behavior and thinking. We are no longer going to  run on mental auto-pilot. Now that I am conscious of some negative patterns of my own for my own behavior I can get on with learning new strategies for my own healing. With the heartfelt prayer of a monk, I now understand that it is by sharing the story of my life –and with the conviction that someone is there to listen, that this can in time help me make it out of my prison of fear and sadness.

I am empowered by taking the bull by the horns and choosing each new day, one day art a time, and start to feel different. I now have the support of the group–a sponsor–support from those people who have walked where I have walked.

I am investing in myself. I am making my recovery my highest priority. I may have been on all the antidepressants medications- I may have seen all the counselors, psychiatrists and doctors but now finally I am going to a room full of depressed people –people who understand me. These people I discover are investing in themselves. What will I find there? I will find some of the most caring people on the face of thee earth. Some of the group will have ben coming for months, and they are having more good days than bad and it’s getting better. The more meetings they attend the better they feel and the more support they receive. They are feeling empowered. It’s the miracle of the group.  Instead of living with a compulsion to repeat old negative and life negating thought and feelings we now have a compulsion to live with hope plus a desire for a brand new way of living. We are now about  to change the way we live –not just the way we talk to ourselves.

We are going to get  a life.

I now feel that I’m getting better in learning how not to repeat my old way of thinking, feeling, believing and isolating myself. I now know that this  healing all takes time. With    work and patience I will get better. For most of us, it has taken us a few years to get here (depressed) so why not take the time and daily work toward getting better – one day at a time-one meeting at a time.

Hugh  /The Antidepressant Tablet

Dear reader: No DA group in your community. Today sign onto the Home Study Program of Recovery which begins online this November 15, 2017. There are no fees or dues just a commitment to utilize the Home Study combo of DA Depressed Anonymous, 3rd edition and the Depressed Anonymous Workbook.  This will be an online person to person program where emails between participant will form the basis for discussions between the participant and the sponsor.

Click onto The Depressed Anonymous Publications Bookstore to learn how to purchase study material.  SKYPE may also be an alternative means of communication.

For a description of the program please go to the Website menu at www.depressedanon.com and go to the Newsletter drop down menu where the latest Newsletter, titled The Antidepressant Tablet, Volume 1 Issue Fall, 2017. Here  a member of DA shares her recovery  experience using our new method of contact with the Home Study Program.  All the work is accomplished with emails between the sponsor and the DA member.  I know this  will help so much to facilitate one’s own recovery from depression.

To join, please sign up soon. Contact us at depanon@netpenny.net  for more information. Thank you.

Depression and quicksand–what do they have in common? Online Home Study provides the answers.

 

One thing that they have in common is their capacity to suck you down into the darkness in which you feel there is no escaping.  Quicksand is no respecter of persons and neither is depression.  What happens when we step into quicksand our feet become aware that something is drawing us  down into a place that has no bottom. There is no support that will hold us up.

With depression we too feel that once the spiraling begins, the mood changes and we are there alone without support to hold us up. We are afraid to tell anyone that we are depressed. We continue to isolate ourselves and the prison of depression is gradually being built by fear, isolation and ongoing ruminations  about how bad things are.  By withdrawing and living in the small world that we have created all hope appears to have ben sucked out of us.  Now it’s the lack of motivation to do anything to help ourselves and so we begin to eat too much or not eat at all. We want to sleep all the time or not sleep at all. We are no longer interested in those pleasant activities that we once enjoyed but now we get no pleasure from them.

I would like to offer you a way out of depression and protection from being sucked down into the pain of nothingness.

On November 15, we will initiate our HOME STUDY RECOVERY PROGRAM ONLINE. The program is an online process where you can email answers to questions posed in the Depressed Anonymous Workbook and get a response to your progress from a Depressed Anonymous  sponsor. Because there might not be a Depressed Anonymous meeting in your community we have found that providing you with the possibility of working the Steps, gaining information about yourself and what depression feels and looks like. All this becomes possible by taking part in this online individual help from a member of the DA fellowship. You and your sponsor/guide who continues to help those who want to leave the prison of depression. To challenge yourself and free your self from depression this is the program for you. There are no fees or dues, all you need is  a plan, a well marked out path, provided by our fellowship, which we call the  12 steps of recovery and restoration,

Start now and be part of the HOME STUDY  PROGRAM BY signing up soon so that you will be ready to start your one on one in recovery on November 15.  We are accepting only 10 persons in this program. The two books which you will need are the Depressed Anonymous Workbook and the Depressed Anonymous Manual, 3rd edition.   Please VISIT THE STORE here at www.depressedanon.com to learn how you can order online to receive your material. This is NOT  a group meeting, but a program personalized  to meet you where you are in life. The whole step by step process is achieved like a long distance course offered by colleges and universities. You and your guide will be in communication via emails to each other to get the most benefit for your own life.

If you have any questions please contact me here or at our website: depanon@netpenny.net. We will be looking forward to visiting with you. I have been helping others free themselves from depression these past 30 years and I am willing to go to bat for you too.

If for any reason you prefer to SKYPE then that will be fine with me and our guides.

I hope to hear from you soon. Our email address is  depanon@netpenny.net for those who wish more information about the upcoming program on November 15, 2017.

Hugh

for the fellowship of DA.

Moving to a new home means packing, unpacking, and packing up things we no longer need or want.

 

There is a strange but real similarity with moving from one place to another with the packing up and unpacking that  is involved. The same holds true for our lives. We packed  habits of thinking, feeling and behaving from early childhood into our adult lives.  It is no surprise to us then and now that certain habitual modes of behavior and thinking have got us to a place where we either hit an emotional wall or we reflect that something in our lives has to change.  It’s time to pack up stuff in our lives that no longer work for us and discard all the extra baggage. It might be painful to rid ourselves of the stuff that has been such a part of our daily lives, but now we see that  it is time to take a closer look. It’s time to dig up and plant something new that will carry us along with a hope and a feeling of freedom as we continue throwing over board the extra weight (emotional and physical) as we continue on our journey in life.

For my own life I gradually found a way to unpack stuff that had me imprisoned and bound up without hope of ever being free of the shackles. Don’t get me wrong, packing  and unpacking certain areas of our life is not an easy thing to accomplish.  It takes time and work. Today I am still unpacking. With work, time and prayerful reflections on my changed thinking, feeling and behaviors I came to the conclusion that with help I could at least get through one 24 period at a time. And this is the point of my writing this piece today. I am pleased to say that it was when I first was introduced to the 12 spiritual principles of recovery with the tools which these principles provided, I now had a plan, a path, on how to live with hope and serenity.  I feel lighter as I reflected upon what I need to let go of.  I learned what exactly I needed to let go of.

It was after reading the literature of a 12 step program dedicated to help with my addiction that I gradually was  learning   more about me. I found what worked for me.   It was in the  Big Book, as it is called,  and written by Bill W., and Bob S.,the co-founders of AA..  There were questions in this book that helped me unpack those areas of my life that needed to be thrown overboard.

In the past years, when not everyone had the opportunity to join a Depressed Anonymous group in their locality, our Publisher Depressed Anonymous Publications decided to offer a HOME STUDY KIT where a person could begin to learn more about themselves by using the Home Study Kit. This includes the Big Book of our fellowship Depressed Anonymous, 3rd edition (2011) and the Depressed Anonymous Workbook (2002) –both published by our publisher (DAP). Starting in November,  I will be offering those persons who want a guide to help them with  the Question and Answer part of the Kit, the DA Workbook, which is coordinated with each  chapter of the companion volume   Depressed Anonymous.

Through the years,  persons who have used this method of recovery, have found it has changed their lives. And this, without a group. When I founded this group in 1985 I knew that each persons depression really was unique even though it had many similarities with others depression experience. So with  our Home Study program your own unique experiences can be examined and reflected upon. This is how the healing can begin for you.

I can take only ten persons initially to start this online Home Study program,  which has been  successful  for those who utilize its process. Soon our program will be published in Spanish, as it has already been published in other languages.  One of the fellowship who lives in another region of the world has just written and shared how she feels the program has changed her for the better. I agreed with her that I have seen a change in her thinking and feelings toward herself as she continues to answer questions from the workbook that has enlightened her about her own life. . It’s as she has had a spiritual awakening. A realization that she is not alone.

So, if anyone is interested in a long distance Home Study approach, by email, then you might find it particularly useful. The whole process will be done via our emails. It will be strictly confidential and I will work with any  person who wants to find a way out of depression.   Basically our work will enable us to clarify our thinking about ourselves and help us formulate strategies for gaining back our freedom to be whom we want to be.

We will start our HS program on November 15th, 2017.  If you are serious about committing yourself to this self study then please contact me here at our website or email me at depanon@netpenny.net.

You may find this individual effort challenging as  I was, but in time and with work and the interaction with a sponsor–you will be happy you did. You will learn how to unpack those areas of your life which have kept you imprisoned.  This time you will be living with hope.

I am looking forward to hearing from you. Reading the Depressed Anonymous  literature, which I might add,  has been written by those persons who have been depressed and are now depression free and in recovery will be a great benefit to you and your daily living.  More information will be coming on this BLOG tomorrow.

Please click onto our literature store and discover more about the Manual and the Workbook which will be used for our Home Study program.  I hope that you will be joining us soon.

With gratitude, for the fellowship,

Hugh S

 

 

 

 

“You don’t have to be like this.”

” As one person told Dorothy Rowe: When I think of all those years I wasted being depressed, I wish I would have listened. I wished I’d realized that all I had to do was to say I’d had enough of being put upon and put down, feeling that there was something wrong with me. I’d like to go up to the hospital  and tell everybody: ‘You don’t have to be like this.’ Up there nobody ever told me that. I’d see those people going on and on being miserable. If I’d seen someone like me now, it would have given me hope.” Page 72 (Depressed Anonymous, 3rd edition. 2011 )

“…Depression feeds on hurt, pain and self-doubt. When we are depressed we have a need to bash ourselves for our misguided errors and sinfulness.  The fifth step if done genuinely and prayerfully, will in time help restore our sense of freedom  and belief that we are truly forgiven. It is the miracle of the group and its acceptance, love and nurture that helps the depressed person feel secure without recourse to depression.” Page 52 (The Depressed Anonymous Workbook (2001) DAP, Louisville.

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For more information on the Depressed Anonymous, 3rd edition book and The Depressed Anonymous Workbook –also listed as the HOME STUDY KIT. Please VISIT THE STORE to discover more information about these valuable and helpful study works.

Ordering is available online at our secure Bookstore.

“You become what you do!”

How often have I heard this said about those of us who are involved with the  spiritual principles of the 12 Steps of recovery.  You become what you do. You become what you think. And your behavior promotes a habitual way to act. By doing the same thing time after time promotes a habit.   Good habits   builds our strengths.

One of the recommendations often heard at our meetings is that we  want to  attend as many meetings as possible when we enter through that door of our 12 step recovery. And when we have admitted that our life is out of control and unmanageable it is then that we learn how to begin a new way of living and have a life filled with hope. We call this the time of surrender.

When I finally faced my addictions, it was then that I knew I had to surrender,  to make possible a new life, that new way of living  that had been promised me by those of the Depressed Anonymous fellowship.  And what did I do? First of all I attended Depressed Anonymous meetings, week after week, read all the  literature that was available to me, got  a sponsor,(someone who would mentor me through the Steps, ), made a place in my day for prayer and mediation so that the God of my understanding would continually nudge and guide me to right living and peace of mind. And just like it was promised to me, I  found peace of mind  and freedom from the pain of depression.  I just knew that now I had found a way to have hope plus that  community of people, who  just like myself,  were walking the same path as I was. I was no longer alone!

In our manual , Depressed Anonymous,  we can read how about  those of us who became what they were willing to do to find a way out of their depression.   In  my own life, I found the fog of confusion and pain gradually disappearing,  not overnight, but as I continued to practice the spiritual principles of the 12 steps.  The group meetings plus the daily reading of  the Depressed Anonymous literature will always  work its daily miracle in our lives.

I became what I did to get well! So can you become what you do and what you want to be.

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COPYRIGHT  (C) Depressed Anonymous, 3rd edition. (2011) Depressed Anonymous Publications. Louisville.

COPYRIGHT(C) The Depressed Anonymous Workbook, (2002) Depressed Anonymous Publications. Louisville.

Also available one can use the Home Study Combo (DA MANUAL AND  WORKBOOK) for help when there is no DA group in your locality. There is always the ongoing support from the fellowship for guidance and hope.

For more information about who we are and what we do,  go to www.depressedanon.com. Also visit the store here for all the literature that can  be ordered online.

 

 

 

Get connected! Learn how to get connected and begin feeling better!!

#NINE BELIEF

Excerpts from Believing is seeing: 15 ways to leave the prison of depression. (2017) DAP. Louisville. pgs 47-50.

“Withdrawing from friends and other social contacts is the first clue that you are slipping back into the isolation and pain of depression. Move toward a friend,  get a sponsor, and go to a 12 Step meeting. Ask your Higher Power for that  nudge that can guide you into the appropriate path.”

“I know in my heart that when I just sit at home by myself, isolating and ruminating within my head about all the terrible things that have happened to me, or are about to happen, that is when I depress  myself even more. Get connected!”

It’s our addictive thinking, our compulsive way of processing infor- mation, which describes how we habitually store the negative but continue to dump the positive information which continually  24/7 flows into our brain. These negative thoughts and feelings persist in keeping  us falling back into the old habit of staying isolated and avoiding others. We might fool ourselves and say that people have nothing to offer me and that is why I distance myself from everyone. Part of my nature when depressed is to avoid and distance myself from whatever I feel is threatening, like a child afraid of the dark.

We know that depression grows stronger when   isolating ourselves from others.

Dorothy Rowe,  tells us in her award winning book, DEPRESSION: THE WAY OUT OF YOUR PRISON, that

“Seeing yourself as  a basically  good person reduces the need  for other people’s approval. If you see yourself as good, you  can set up a select group of people whose approval you desire and can be indifferent to the opinion of the multitude. But if you see yourself as basically bad then you need everybody’s approval….”

David Karp,   in  SPEAKING OF SADNESS  shares the following thought

” that depression is an illness of isolation, a dis-ease of disconnection. As with much of social life, and consequently with much compelling sociological analysis, it is irony that captures the complexity of things. The irony to be explained in Chapter 2 is that depressed persons greatly desire connection  while they are simultaneously deprived of the ability to realize it. Much of depression’s pain arises out of the recognition that what might make one feel better –human connection–seems impossible in the midst of a paralyzing episode of depression. It is rather like dying from thirst while looking at a glass of water just beyond one’s reach.”

For those who have no Depressed Anonymous mutual aid group to connect with in their own local community, our  Publisher, Depressed Anonymous Publications has made available the HOME SELF STUDY KIT. The HOME  SELF STUDY KIT program of recovery includes both the  Depressed Anonymous, 3rd edition and The Depressed Anonymous Workbook.  These  two excellent guides provide us with a path out of depression.   By  answering the stimulating  questions  as provided by the WORKBOOK, one also is able to discover the nature of depression while learning how to apply the 12 spiritual principles of Depressed Anonymous to their own lives.

No longer do we have to be alone or feel disconnected in our depression. We provide the necessary resources to help an individual be connected with a community worldwide  who know what it means to be depressed. You don’t have to be alone any longer!

To see what literature is available from our Publisher,   visit the STORE here at our website  www.depressedanon.com. You can now order online.

I have found persons who understand me and my problems.

#FOUR/ BELIEVING IS SEEING: 15 ways to leave the prison of depression.  (2017) Depressed Anonymous Publications. Louisville.
”  No longer am I alone in my depression. I can now see that it is up to me to form new friendships with others in the fellowship of the Depressed Anonymous Group. I have found persons who understand me  and my problems. I also learn coping skills and new positive behaviors from my fellow group members. ”

Below are listed some of  the advantages of belonging  to the Depressed Anonymous fellowship.

  • Receive acceptance  and support from the fellowship.
  • The fellowship of DA places no judgments  on those who join the group.
  • No longer isolated and alone.
  • No “snap out of it” comments from persons who have not experienced depression.
  • Learn how to gradually remove depression from our lives by utilizing the tools provided by the fellowship.
  • Gain new friends who actually “do know”  how we feel.
  • Learn  skills in taking full responsibility for their feelings, thoughts and behaviors.
  • Learning how to be with others in a mutual aid group while simultaneously  developing our interpersonal and social skills.
  • By being part of the group, with persons like oneself, have an overwhelming BELIEF that since they are all getting better, they tell themselves “so can I.”
  • Depression symptoms grow best in  isolation and the withdrawal from others. Healthy encounters with others like ourselves and by using the spiritual principles of the 12 steps, we begin to feel better and gain   hope for ourselves.

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Ray’s  personal testimony, #20. The Power of Depressed Anonymous  is found in DEPRESSED  ANONYMOUS, 3rd edition. Depressed Anonymous Publications. Louisville. pgs.133-134.

           “So what is the power of Depressed Anonymous?  For me, it’s just like attending the first meeting. I was a little scared and apprehensive at first, but then I found the Depressed Anonymous meeting was a place to go where there were other depressed persons just like me. They could relate to and understand what I was going through. They didn’t judge me or think of me as crazy. I WAS ACCEPTED.

Ray tells us how “the most important power of Depressed Anonymous is hope.”

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The fellowship makes available a HOME SELF STUDY KIT comprised of the Depressed Anonymous Manual and The Depressed Anonymous Workbook.  Both of these books can be purchased together.  For those who might desire some further support for issues in their recovery  that may arise from the Self Study KIT can contact us at depanon@netpenny.net.

For many, a Depressed Anonymous  group may not be available in your community and so the reason for the Home Study Kit. Depressed persons who feel isolated and with no group available can  profit  from this Home Study and gain insights into their own depression symptoms plus learn  how to deal with them.