Tag Archives: mental decision

“Sunspots” and the LAW OF THE THREES. .

The following  article is one of the items which make up the Depressed Anonymous “toolkit.”

“Jim, as a member of our Depressed Anonymous Fellowship, learned that he needed more “SUNSPOTS” to bask himself in. These “SUNSPOTS” are meditation times where we can focus on all those pleasurable events, people, places or things that can make us feel happy.  The trouble with most of us when we are depressed is that our whole life seems  to go into a deep pit with  its eighty foot hole  and an eight foot ladder.

One good way to escape from this prison is to get with a group of people who by joining each other’s section of ladder, will all eventually get to the top and out of this deep dark hole that we call depression. Think upon these small  “SUNSPOTS” throughout the day and know that you are gradually coming into the light of a new day. Prepare a list of memories which at one time in your life were the cause of some joy and pleasure:  try to recreate that activity in your imagination as often as you can. At first, all you might be able to do is just make a mental decision to do it,  though at the time you don’t feel any particular pleasant emotion.  Keep at it and with the continued encouragement of the group, you will be able to recapture a little joy and peace. You will begin to have more mastery over your life  and the world: this in itself can lower your feelings of sadness. When you have a negative image or thought which produces an unpleasant feeling, replace it immediately with three positive and pleasant thoughts or mental images. In Depressed Anonymous we call this THE LAW OF THE THREES.” One negative thought is immediately replaced by three pleasant thoughts and or memories.

SOURCE: Copyright(c) Depressed Anonymous, 3rd edition. (2011) Depressed Anonymous Publications. Louisville.

COMMENT  At times we find that our thoughts become cyclical.  As we continue the rumination process we  complete the circle where we end up where we started. Many of us see this  compulsive thinking  behavior as a deciding activity affecting us physically and emotionally.  The unending worry, fear, gradually wears  us down, much  like the grit of the grinding wheel. So, when we STOP our negative thoughts we can  cut off the resulting emotional residue which follows and continues to numb and  immobilize   us.




I have hope that I can accept myself today and just let fly by all the old messages from old tapes of childhood.

“You desperately wanted people to love you, but you became very wary of giving your love to others. You reasoned that the less you loved another person the less it would hurt when the inevitable rejection came.” (3 )


I have been holed up for so long in my own little world of feeling hurt and rejection that to attempt to love someone else seems like the greatest challenge of my life. I desire so badly to be loved by someone else that this lack of another’s love makes my isolation from others so hurtful.

After having witnessed the miracle of the group in Depressed Anonymous, where depressed people come with their feelings of hurt and being rejected, I find that other’s love and nurture challenge me to hope once again.  I can share with the group the fact that I haven’t measured up, that I am angry and that I just want to lay down and die.

I am open enough now to let the light of love from others, who like myself, realize that I am not alone and that I am beginning to feel better already now that I no longer need to be perfect.  This means to be willing to affiliate and give of myself for someone else’s good. In the program I am starting to love –myself.


We are going to make a mental decision right now to let God, as we understand him, guide us and instruct us on how best to love ourselves. ”


Source: Higher Thoughts for Down Days: 365 Daily Thoughts and Meditations for 12 step fellowship groups.  (1993,1999) Depressed Anonymous Publications. Louisville, Ky. (p.47).

Please Visit the Store for more information about literature  specifically geared to the subject of depression and the utilization of the 12 Steps  for recovery.

For a further clarification of thought, do yourself a favor and read the Depressed Anonymous manual and the Depressed Anonymous Workbook.