Disclaimer: I am not a physician, psychologist, or psychiatrist or doctor. I'm just a guy who is creating a platform for men who want to conquer their demons and become the hero of their story.
None of this is advice, I can't care about your life more than you do. You can make your own decisions. This is just stuff I have picked up on the topic of mental health, as well as the practices that have worked for me personally. Use this for informational purposes only.
EXERCISE
If you implement just one piece of advice from this guide, let it be this.
Exercise is natures best anti-depressant. Do it regularly. From now until the day you die. And by regularly, I mean at least 3 times a week. Even if you're injured or in a wheelchair, that's no excuse. You can still lift some dumbells.
If you feel depressed a lot, but aren't regularly working out, you haven't started to fight yet. Yes, this is your life, and YOU are the only person that can fight to make it a worthwhile one.
This isn't me trying to hype you up; it's a research-backed truth. It's the reason I never suffered when I felt depressed, empty and numb for months.
Numerous studies have proven that exercise is more effective than antidepressants in treating the modern interpretation of depression long term. People who exercise are about 3 times less likely to relapse into severe depression over the course of a year, than those who take mind-altering drugs alone.
The best part? Exercise is free and has only positive side effects! Exercise increases endorphins, which are natural painkillers and mood boosters. It also enhances mood by increasing the neurotransmitter norepinephrine (aka a brain chemical). Plus, exercise stimulates the growth of new brain cells, which helps to counteract depression's negative effects on the brain.
But the benefits of exercise don't stop there. Exercise can also help to increase confidence, discipline, and willpower, and can be incredibly satisfying when we use our bodies as they were intended to move, work, push, run, jump, and lift.
And the more intensely you exercise, the more depression-destroying benefits you will see. While aerobic exercise is particularly effective in boosting mood, weightlifting for me is way more satisfying. Aim to work out for 45-60 minutes at least 3-5 times a week to reap the most benefits.
If that seems like too much, don't worry. Even just walking for 45 minutes, three times a week can have a significant impact on your mood. Check out our physical health guide for me info on this.
NATURES ANTIDOTE
If depression is partly caused by a mismatch between our bodies and minds being adapted to living in prehistoric times, compared to our current modern world, then a fundamental step in closing this gap isn't just moving our bodies, but getting those bodies outside.
Time spent in nature centres and calms you. In a study done in Japan, researchers found that after a 20-minute walk in the forest, participants had "lower concentrations of cortisol, lower pulse rate, lower blood pressure, greater parasympathetic nerve activity, and lower sympathetic nerve activity" than those who spent time in the city instead. In geezer terms? Walking in the woods makes you chill.
Time spent in nature, which is our natural habitat, has a calming influence on us and decreases feelings of anger, anxiety, and depression.
Is it any wonder that mental illness is more prevalent in urban areas?
It's not just the peaceful, green surroundings of the outdoors that lift our spirit. Sunshine plays a major role as well. Its vitamin-D-producing rays not only boost mood directly, but also help raise your testosterone levels, which may in turn enhance your mood. During the dark winter months in the UK I take Vitamin D supplements to make sure I'm always getting enough of this nutrient. Look for opportunities to go outside daily. Do your workout outside; garden; eat your lunch in a park; take a hike; go camping when you can. Or simply go for a daily walk which is what I do.
SOCIAL MEDICINE
Think back to the lives of our ancestors, the hunter-gatherer tribes, there world was completely different to our modern-day existence. These tribes thrived on the closeness of their communities, where individuals rarely spent time alone. Their whole life and identity were intertwined with their gang, their tribe.
Now, let's think about our present reality. A quarter of people lack any intimate social connections at all, and for many of them, the bonds they do have feel scarce and fragile. The strength of our relationships has a huge impact on our resilience against depression.
Studies have shown the immense power of social support networks in preventing depression. Having even just one emotionally close friend or family member, a ride or die, can cut the risk of depression in half following challenging life events like separation, divorce, or job loss. It's remarkable how the presence of loved ones acts as a signal to our brains, helping to keep our stress response in check.
Even having a pet can provide a sense of connection that helps curb depression. The simple act of nurturing and being loved by another living thing can have a profound impact on our mood and well-being.
On the flip side, toxic relationships can have the opposite effect. The presence of harshly critical, emotionally abusive or just negative people, makes us more vulnerable to depression. Sometimes, as philosopher Jean-Paul Sartre once complained, "hell is other people." Not all social contact is beneficial, and it's crucial to recognise and distance ourselves from toxic individuals.
So, we need to prioritise having healthy relationships and seek to replicate the close-knit communities of our ancestors. Instead of merely existing in social networks, it's important to invest in real communities, like the one we're building here, where meaningful connections can flourish.
EAT TO LIVE
Short story here. People who have a poor diet — high in fried foods, refined carbohydrates, and processed foods — report more depressive symptoms compared to people who eat real food. You probably don't need studies to tell you something you've surely noticed yourself: when you eat like crap, you feel like crap.
So eat the kind of stuff that reflects how you want to feel: more natural, whole foods like eggs, meat, veggies and fruits, and less refined and processed garbage. For guidance on this check out our nutrition guide.
SLEEP
This is obvious, but sleep has a massive impact on our overall physical and mental health. Not only if you don't get enough but also if you get way too much, it can heighten your stress and depress your spirits. And the lower and lower your mood gets, the harder and harder it becomes to fall and stay asleep. Insomnia is a common side effect of depression and sleep deprivation and depression can easily turn into a vicious cycle.
I know this all too well. I had insomnia for a month and it was like being caught in a vicious whirlpool. It starts with a sleepless night, leading to tiredness and anxiety about not sleeping well. The more you worry, the stronger the whirlpool becomes, trapping you in a cycle of sleeplessness. It drains your energy and makes everything in your daily life 100x harder.
But you can take action to help yourself get some better shut-eye, which can reverse the direction of that feedback loop. I talk about this in the physical health guide so check out tips for that over there. Just don't get more than about 10 hours a night (on average, for normal adults); like too little sleep, too much sleep can deepen your depression.
We break down sleeping routines in more detail HERE.
These 5 things are a huge part of the reason mental health issues don't exist in hunter gatherer tribes that still exist today. They do all of these things every single day.
Do you exercise everyday or at the very least get 10,000 steps in?
Is 95% of your diet made up of real nutritious foods that don't come with ingredient lists?
Do you go outside and spend time in nature, our natural habitat everyday?
Do you have meaningful social interactions everyday with people you care about who care about you too?
Are you sleeping 8 hours every night?
If you answered no to the majority of those questions then you've got work to do. And working on yourself is fun, not the actual work itself. Developing new habits can be tedious. The fun part is the results. You don't have to like the work, you just need to like the results. On the the other side of the work is a better version of you.
Visualise yourself standing tall, shoulders back, exuding confidence. With a mind honed to perfection, life's challenges become a walk in the park. Obstacles become stepping stones towards your next goal. You now have the mental clarity of overcome any anxiety or self-doubt that held you back previously.
It's time to rise, my friend, and claim your throne as the superior man you were destined to be. Embrace the journey, seize every opportunity to grow, and watch as your mental prowess propels you to heights you never thought possible. Take action, work on the 5 things above and witness the remarkable transformation that awaits you.
Always remember, you were born to be the hero of your story.
Free your outlaw.