Category Archives: Mindfulness

12 Step Meeting, Belief, Depressed Anonymous, Fear, Mindfulness, The 12 Steps

Unpleasant Emotions Such As Fear, Anger, Resentments And Tension Work Against Recovery

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”  I don’t believe that you can  snap out of your depression, or suddenly and dramatically get your life turned around by going to one Depressed Anonymous meeting, or reading the 12 Steps five times hour. It just doesn’t happen that way, especially if you have lived with your depression for any length of time.  Even though we emphasize that your depression is not a disease, we do want you to know that a depression over a long time could cause physical problems and upset the metabolism of the human organism… unpleasant emotions such as fear, anger, resentment, tension and depression work against recovery.

Source: Depressed Anonymous, 3rd edition. (2011) Depressed Anonymous Publications. Louisville. Page 31.

Acceptance, Mindfulness

I have learned that by admitting that I am depressed is my key which unlocks the door

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AFFIRMATION

I will let  go of the negative thoughts about myself as soon as I am conscious that I am experiencing them.

“…try to live one day at a time. We know from past experiences that our sobriety, our disappearance  of sadness is due to letting go, admitting my powerlessness over my sadness and 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 with out.

CLARIFICATION OF THOUGHT

I know that I have to work on myself and the way that I speak to myself on an on going and daily basis.  My letting go and letting God take over my life doesn’t mean that that I’ll just sit back and let God do all the work, no, it means that I will work on my self and leave the outcome up to my Higher Power.   I know that my life can be lived differently. if I just make an effort to choose to be conscious of the thoughts that I let myself ruminate and think about during the day.  The more I monitor   my thoughts, the more I am able to filter out the negative thoughts and  have them replaced.

So often when I am depressed  I continue a thinking style that was learned as a small child.  I am not even conscious as to how I would always select the negative attributes about myself to reflect upon instead of attempting to think positive and hopeful thoughts and about myself and my relationships. The more I believe that I have a choice as to how I am to feel, the more I become conscious of the thoughts that influence the way that I feel.

MEDITATION
God, just let us for today, dwell on your mercy and kindness that you desire to bestow on us. We pray that our awareness of your love for us will free us from sadness.”

SOURCE:  Copyright (c) HIGHER THOUGHTS FOR DOWN DAYS: 365 daily thoughts and meditations for members of 12 step fellowship groups. (1993, 1999) Depressed Anonymous Publications. Page 248.

DA Literature, Fellowship, Isolation, Kindness, Mindfulness, Miracle Thinking, Spirituality

Empowerment comes from being informed

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Empowerment comes  from being informed and making choices that help us change our lives for the better.  When I came to a Depressed Anonymous meeting I am making a first major step- namely, that I admit 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. Now that I am conscious of some negative patterns of 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 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 can be empowered by taking the bull by the horn and choosing each new day, one day at a time and start to feel different. I now have the support of the group – support from people who have walked where I am walking.

I am investing in myself. I am making my recovery my highest priority. I may have been on all the antidepressant medications -I  may have seen all the best counselors, psychiatrists and doctors but now finally I am going to a room full of depressed people –  people who understand me and what I am going through!

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 the earth. Some of the group will have been coming for months, and they say that 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 thoughts and feelings we now have a compulsion to live with hope plus a desire for a brand new way of living — and not just the way that  we  once talked to ourselves.

We are going to get a new life. And here is how.

I now feel that that I am getting better learning how not to repeat my old way of thinking, feeling and believing and isolating myself when I fear –whatever. I now know that 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 plunge today and work toward getting better–one day at a time – one meeting at a time —  and using the “tools” of the program.

It has only been when I began to examine the way I talked to myself (negatively) and how I gradually isolated myself from a life lived in serenity and hope,  that I realized I could change this pattern of diminishing myself . Others were doing it and so why couldn’t I? And so can you!

Hugh

SOURCE: (c)I’ll do it when I feel better.(2014) Depressed Anonymous Publications. Louisville.

(c) Depressed Anonymous, 3rd edition. Depressed Anonymous Publications. Louisville.

                     PLEASE VISIT THE STORE FOR MORE USEFUL AND INFORMATION.

Mindfulness

It’s time to Bloom!

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It’s definitely Spring.  Here in Kentucky, USA,  everything is suddenly turning green. The tulips, the daffodils, jonquils and the trees are all budding.

“Spring can only start in my mind and today I want to be a beautiful flower. I will visualize myself growing tall and bright and filled with God’s most beautiful colors. Go out and smell the roses. Don’t get stuck in the prison of your grey  colored depression.

“One of the reasons I am depressed is because I have made this an absolute belief of mine, namely., “Since bad things happened to me in the past and only bad things will happen to me in the future.” Dorothy Rowe

CLARIFICATION OF THOUGHT

Now that I am working on myself and admitting that I have work to do, beginning  some house cleaning on myself, I am beginning to hope and see a light at  the end of the tunnel. I also believe that I will begin to feel better the more I attend my Depressed Anonymous meetings and /or work my Home Study Program of Depressed Anonymous. I also will be attentive to how other people in the 12 Step program are  working out their healing, one day, one hour at a time..

The future is now. The future is where I live right now. The future now is the yesterday tomorrow. I am making my future now.

I no longer believe that only bad things will happen to me in the future, because now I hear how people who once were ready to give up on life now speak of how they have found a hope in the fellowship of Depressed Anonymous and are getting better, one day at as time.

MEDITATION

God, please help us live up to our belief that each day we will get better as we live only in today and not in the fears and anxious moments of a tomorrow that may never come.”

Personal comments please.

SOURCE: Copyright(c) Higher Thoughts for Down Days: 365 Daily Thoughts and Meditations for members of Twelve Step Fellowships. (1993, 1999). Depressed Anonymous Publications. Louisville. March 21. Page 58.

12 Step Meeting, DA Literature, Depressed Anonymous, Ego Deflation, Fellowship, Isolation, Mindfulness, Mutual Aid, Purpose, Spiritual Heroes, The 12 Steps

I said to myself, “if I ignore it maybe it(depression)will go away.”

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“There was a time when we ignored trouble, hoping it would go away. Or, in fear and in depression, we ran from it, but found it was still with us. Often, full of unreason, bitterness, and blame, we fought back. These mistaken attitudes, powered by alcohol, guaranteed our destruction, unless they were altered.

Then came AA (and DA. OA, NA,  Al-Anon etc). Here we learned that trouble was really a fact of life for everybody – a fact that had to be understood and dealt with. Surprisingly, we found that our troubles could, under God’s grace, be converted into unimagined blessings.

“Indeed, that was the essence of A.A. itself: trouble accepted, trouble squarely faced with calm courage, trouble lessened and often transcended. This was the A.A. story, and we became a part of it.  Such demonstrations became our stock in trade for the next sufferer.”

COMMENT: It was with my own experience with depression that I tried to deny that it was anything that could keep me from a life lived with hope and joy. I thought that if I just ignored it, like Bill W., stated so well above, it would just evaporate like the morning midst. Of course this just didn’t happen.

As I commented on this denial factor which is a big part of all addictions, I also came to believe that,  “well, what I am going through will surely pass. It isn’t so bad, really. I can put up with a little discomfort.”  Sorry. It didn’t work that way. And as I pointed out in   I’ll Do It when I feel Better  I said  ” we also learn that our depression is a defense and predictable and for some, depression is even come to be a comfort and as has been said before, at least one knows what they have with depression. And to change and risk removing this numbness is better not to be undertaken  because it’s better to know what one has than to risk getting something worse. Much like the example cited before of the debate within ourselves to go to the dentist for the toothache or just tough  it out and hope for the best.  We call this denial.” Page 17.

To examine more literature about depression and using the Twelve Steps in your personal recovery , please taker a look  at VISIT THE STORE here at our website.

______________________________________

SOURCES:

1) As Bill sees it. Page 110.

2)  I’ll do it when I feel better. (2014)  Depressed  Anonymous Publications.                                  Louisville.

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

 

Meditation, Mindfulness, Prayer, Purpose, Spiritual Heroes, Spirituality

Our thought life will be on a higher plane…

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“On awakening, let us think about the 24 hours ahead. We ask God to direct our thinking, especially asking that it be divorced from self-pity and from dishonest or self-seeking motives.  Free of these, we can employ our mental faculties with assurance,  for God gave us brains to use.  Our thought life will be on a higher plane when our thinking begins to be cleared of wrong motives. If we have to determine which of two courses to take, we ask God for inspiration, an intuitive thought, or a decision. Then we can relax and take it easy, and we are often surprised how the right answers come after we have tried this for a while.

We usually conclude our meditation with a prayer that we be shown all through the day what our next step is to be, asking especially for freedom from damaging self-will.” Page 243 (As Bill Sees It).

And some more thoughts from our friend Bill W.

“In meditation, debate has no place. We rest quietly with the thoughts or prayers of spiritually centered people who understand, so that we may experience and learn. This is the state of being that so often discovers and deepens a conscious contact with God.” Page 108(As Bill Sees It).

Mindfulness, Prayer, Serenity

..we became interested in seeing what we could contribute to life

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Promise #4: We comprehend the word serenity and we know peace of mind.

Agitation, anxiety and jitteriness were all part of my life as I muddled through day after day, one foot in front of the other.  Serenity was definitely not a part of my life.

As with any attachment to a negative behavior, serenity and peace was the farthest thing from my life. The new beliefs and thoughts which I heard expressed at Depressed Anonymous meetings started to help me change the way I thought about myself, my world and my future.

I believe that it takes work, time and prayer and quiet periods of meditation to achieve the peace and serenity that we are talking about here.

  PEACE OF MIND IS THE RESULT OF:

  1. A clear conscience
  2. Living in the present
  3. Gratitude everyday
  4. Belief that the God of my understanding will get me through the problems of my life
  5. Forgiveness of myself and amends to all person I have harmed
  6. Doing God’s will means letting go

I am firmly convinced that in order to continue any semblance of peace and serenity I will have to structure a daily quiet period into my life. This is an essential part of the prescription for getting well and staying well. Also, I believe that when I am quiet, God can give to me all that is mine to have. My will and my life  have to be attuned to God’s presence and love.  We will know that in order for God to make itself present to us and demonstrate its love we have to sit still, be quiet and listen with purity of heart. This is an essential part of the formula where we will find our sobriety and serenity.

It is my belief that God does speak to those who remain quiet and have a design to listen. Peace is defined as “an undisturbed state of mind, absence of mental conflict.”   Serenity is defined as “a quality or state of being serene; calmness, tranquility.”

The quality or state of being serene all takes time, work and discipline. I believe that  the big book of AA says it best: ” When we sincerely took such a position, all sorts   of remarkable things followed.  We had a new employer; being all powerful he provided what we needed, if we kept close to him and performed his work well.

Established on such a footing we became less and less interested in plans, our little designs  and ourselves.  More and more we became interested in seeing what we could contribute to life. As we felt new power flow in, as we enjoyed peace of mind, as we discovered we could face life successfully, as we became conscious of his presence, we began to lose our fear of today, tomorrow or hereafter.. We’re reborn.” ( Page 63, AA).

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SOURCE: Copyright(c) I’ll do it when I feel better. (2014) Depressed Anonymous Publications. Louisville. Pages 36-38. The Promises of Depressed Anonymous.

 

Acceptance, DA Literature, Depressed Anonymous, Depressed Anonymous Workbook, Fellowship, Higher Power, Mindfulness, Miracle Thinking, Step 04, Step 05, The 12 Steps

The Miracle Of The Group

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“By our continual shutting ourselves up in the little world of our own mind, we gradually sink more and more into despair and feel that no one can understand how we think and feel. The biggest freedom that we can gain from confessing to someone else is that we no longer have to have it all together and be perfect.  We can begin to  admit  it when we are petty, selfish and self-centered. We can then admit that we want to have restored a sense of peace by getting free  from  all worry and fear from the past and by turning those over to the  Higher Power. We can then discover that forgiving ourselves and being forgiven by God are one in the same thing. The group will see to it that the more you admit your own fears about yourself and the future, the less terror the present will hold for you.”

“My dear friends, it is this spiritual experience, to feel that God is with you, and that this joy is the joy that will restore your youth and renew your spirit.  We no longer have to be the way we are -we can choose to feel and be different. Others are doing  it-so can you!”

“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 in the miracle of the group and its acceptance, love and nurture that helps the depressed person feel secure without recourse to depression.”

THE DEPRESSED ANONYMOUS WORKBOOK, examining Step Five, asks the following question at 5.21:  List what action you will have to take if you want to respect yourself again? Remember, it’s our past need to tell ourselves how bad and unacceptable that we are that keeps us depressed. This is a “wrong” if there ever  was one.

HOME STUDY KIT

SOURCES:  Depressed Anonymous, 3rd edition.(2011) Depressed Anonymous Publications. Louisville. Page 64 (Book One of the Home Study Kit).

The Depressed Anonymous Workbook (2002). Depressed  Anonymous Publications. Louisville. Page 52. (Book Two of the Home Study Kit).

VISIT THE STORE   at this site for ordering online.

Depressed Anonymous Workbook, Exercise, Fear, Fellowship, Journaling, Mindfulness, Negativity, Prayer, Serenity, Spirituality, The 12 Steps

How to live outside the box? The depression box!

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If you really want to begin to “live outside the box“, a description of what the box feels like and looks like might be helpful to you.  First of all, a box has an identifiable shape. It is a box mainly because it contains something–whatever that might be. And when we speak of the subject of depression, we talk about depression having us boxed in. The box as it is used here, in this context is a metaphor for feeling enclosed and which there is no exit. It is like being trapped or like in a prison.

Now, in order to live outside the box we want to live creatively, which means  that we are having to learn  how to live outside the box. Now, if you  find  this hard to believe -stick with me now  as I will explain what I mean.

Just briefly, my own experience with depression can be used as an example. First of all, when I was depressed I thought that I was losing my mind. The box that I put myself in was getting more restricting by the day and making my life hell. I could see no way out. I was trapped. What could I do I asked myself?  As hard as I tried, I couldn’t just will these feelings and scary  thoughts away–like taking a broom and brushing them out of my life. No matter which way I turned I hit a wall. With no answers forthcoming on how to keep my head above water, my body slowly  was being sucked down into  the quicksand of despair. The thought came to me, much like that small glimmer, a tiny light so far away, but nevertheless  a light. It was  like the lighthouse which with its  intense brightness warns seafarers that rocks were nearby and to be watchful before approaching. My mind began to race here and there for a way out of the box and then it hit me —   get moving. Move the body. Get busy.  The key out of this prison was already in my hand. And now, those of us here in the Depressed program of recovery,who have been putting “out of the box” ideas to work in our daily lives, we want to share what has worked for us and we know, if you actually use them for your own recovery, they are  bound to  ultimately free you. That is the promise I share with you today.

The following activities,  listed below  are some of  the tools that will get you “out of the box” when you get serious about using them.

I think taking a close and personal look at the following tools will not only help you get  “out of the box” but can be tools that you will be able to utilize, day after day as you continue your recovery.

  1. Exercise is a great tool if you happen to be depressed.
  2.  Getting out into nature will also help put your mind on beauty and your surroundings.
  3. Overcoming fear is also a great place to learn how to get out of the box. Learn about “first fear” and “second fear.” Fear doe seem to be at the center of our life when depressed.
  4. Recite the “SERENITY PRAYER” as often as you need it.
  5. The present. Staying in the now.
  6. Making use of the God box. This is an exercise, a simple one at that, which helps us learn the discipline of “letting go.”
  7. Feelings need to be examined and expressed. We will look at why expressing feeling is  so important,  instead of having them bottled up and causing all sorts of physical and emotional problems.
  8. Disable negative thinking: learn how to short circuit negative thoughts when they pop into our minds.
  9.  Reading Depressed Anonymous literature and all material on the subject of depression.
  10. Learn how we all have choices. We make those decisions that bring us closer to freedom–not those that continue to imprison and box us.
  11. Journaling is a great tool for writing down what has been our experience for the day.  It helps to clarify our thinking and puts things into perspective.

NOTE

In the next post, I will begin placing attention on each of the eleven ideas listed above.  Gradually we can take time to evaluate  our response to each individually and make our own notes as how to use these recommended ideas  for our own recovery.

Hugh