After 20 years of taking the same anti-depressant medicine, Medicare quit funding the one I took so I knew that was a red flag. So 2 years ago, I started exploring which medication I could switch to with the least side effects. I believe all medicine has side effects and it is up to each one of us to determine what side effects we want to live with. So I hired a psychiatrist and we explored 3-4 options–one at a time. Through this process, I decided to try detoxifying from all depressant medication. Over a 6 month period, I eventually found when I was drug free that my only serious symptom from the depression was insomnia. It was mind numbing and completely controlled my life. I was totally wide awake night after night. I tried melatonin but it caused anxiety which I refuse to live with.
Throughout this period I had been studying several people who I admire to see what the supplements they used added to my life. I’m not finished exploring but this is my regiment as of 3/19/2015.
AM–I take multi-vitamin which is something I’ve done for as long as I can remember. But I probably won’t be doing this after these are gone because I am taking the most important ones individually. I take fish oil but will be taking krill oil when I need to buy more. The only medication I take is thyroid medicine for a slow thyroid–levothyroxine–which I have to take the rest of my life. I also take magnesium and vitamin C.
PM–I found a supplement for sleep that is over the counter and causes no side effects for me–diphenhydramine. I also take Vitamin D, B complex, and CO Q 10.
I must stress that you have to take your journey to explore supplements. Each of us has individual needs.
Food is my new medicine. I am sugar-free, gluten-free, and dairy-free. I believe the food we eat in America causes most of our illness. I eat all natural food that is nutrient rich and high in fiber. I eat no processed food of any kind. I use My Fitness Pal to check that I am eating a well-rounded diet. It shows me everyday the calories, the carbs, fat, protein, cholesterol, and fiber in the food I have eaten that day.
These are some of my favorite books and/or podcast authors that help me make my nutrition and health decisions.
Eat to Live by Joel Fuhrman His book teaches what high nutrient foods can do to greatly increase good health and/or reverse illness.
Podcasts and blog by Dave Asprey have been one of my main influences. I ride my bike 2 times a day and listen to his podcasts from ITunes. I also read his blog, bulletproofexec. One of the current posts from his blog is 9 Ways to Sleep Better and Wake Up Feeling Like a New Person.
Therese Borchard writes about her journey with depression. I belong to her Facebook group–Group Beyond Blue– which is amazing. At the top of the group page listed under files, she lists the supplements she has found to be useful.
I read several blogs from time to time and would recommend Mark’s Daily Apple.
I don’t spend a lot of time studying what to eat. Instead I have determined the foods I want to eat on a regular basis and I keep those on hand and choose from them.
If you search this blog for my High Energy Food Plan, you will find several other suggestions for eating and living with optimal health. I wrote my High Energy Diet fifteen years ago and continue to use the same basics today. I gained weight because I added several foods that I didn’t need. This emotional eating is my last addiction to conquer and I believe the toughest because I can’t abstain from food. I have lost 13 pounds since the beginning of January, 2015 and want to lose 17 more.
One of the biggest tips I’ve learned during this losing weight time is to fast one day a week. I choose to do it Saturday night. I do all my eating by 4-5 PM and then go as long as I can to begin eating the next day. I usually make it until 2-3 PM which helps my body to have a rest from processing calories. By starting in the evening on Saturday, I get to use my body’s natural sleep time to make the fast easier.
“Often people attempt to live their lives backwards; they try to have more things or more money, in order to do more of what they want, so they will be happier. The way it actually works is the reverse. You must first be who you really are, then do what you need to do, in order to have what you want.” Margaret Young
“An intention plants a seed, a suggestion that may manifest that day, in the next two weeks, or a week later. Not incidentally, action with intention also stimulates more portions of the brain and can lead to actual changes in our neuronal pathways (1), so we create and act with more mind and brain, literally. (If you’re interested in more about how writers use intention, check out chapter one of The Journey from the Center to the Page.)”
“In this way, intention deepens volition – that capacity to get things done and to become a creative action figure. Working with intention is a simple, effective way to retrain the automatic mind – unconscious emotion, gut feelings, unconscious impulses, and physiological functions that comprise about 95% of what we call “mind.”
“You can phrase an intention question for 2011 in these ways:”
* How does my best self need to act in order to fulfill goals for this year authentically?
* How is my best self emerging this year?
* How is my business growth shaped in 2011? What does it look like? How does its texture feel?
* How does my best self need to relate this year – to work, to other people, to the environment?
“You can phrase an intention question for your work every day this coming year. Intentions shape my day and affect the quality of my day. Each day I ask myself, “What am I writing for?” I ask myself, “What am I consulting for?” I ask myself, “What is Tracking Wonder for?” Not “Why?” which would put me on the defensive as in, “Why aren’t you doing something more productive and fruitful?” The phrasing of “What am I writing for?” puts me in a receptive, present-tense mode.”
“It’s an admittedly intuitive process, but imagination and intuition are faculties that will sustain our creative action.”
“As I continue on my journey to healing and recovery, I recognize more clearly than ever that it is the core underlying issues of self-esteem, insecurity and much more that is actually being addressed as I learn to care for myself, refrain from using old, ineffective coping mechanisms and keep my side of the street clean while giving others room to grow. This does not mean that I never want to act out. In fact, the desire to seek comfort (what food, sex and love are for me) can be far greater when I’m doing work on resolving the trauma of my childhood, which I have been doing lately.”
“This weekend I was preparing for a few trauma healing exercises and my body began to ache with physical pain, stiffness and discomfort just reading about the various stages of healing we go through when recovering from childhood sexual abuse. The pain, which has been carried in my body since childhood, deserves a chance to be felt and experienced, and released. No one wants to hurt unmercifully. Still I know that if I can endure the pain while it is here — being experienced in its fullness — rather than eating it away or losing it in the numbness of sexual/romantic intrigue and pursuit, I will be releasing it and making room in my body for comfort and growth. I pray for the strength to feel the pain and to face the future with a new perspective.”
“Although we create many outward images of ourselves-so we can interact with or impress others and sell our ideas or services-we only
have one self-image. The way we view ourselves determines the level of success we attain in anything. To achieve more success, some parts of our sense of self will have to change.”
“One of the most frequent questions I’m asked focuses on the issue of confidence, self-esteem, and self worth.”
“The important thing for anyone dealing with lack of confidence, or self-esteem issues is you must drill down to the core of your heart to find the real truth about you as a person.”
“The real truth is always much better than your truth about you.”
“Generally, the way others see you is much better than the way you see yourself. Change your self-paradigm and accept the truth about yourself – that is how you will begin to grow and achieve differently.”
“As your belief in yourself increases, so does your ability to accomplish anything your heart desires.”
“Begin to observe your life more and try to awaken the observer in you, the high self. Thinkers from Plato to Freud have talked about the three selves we have within us. I call them the high self, the conscious self, and the basic self. The conscious self is the personality; the basic self is the child. When the conscious self decides to go on a diet, the basic self eats chocolate cake. The high self is the god within us, the part that is eternal and divine. It is always there but we need to activate it….Listen to the slow, still voice we call intuition.”
One of the techniques I used early in my recovery to get in touch with my wounded feelings was accepting my inner child. Transactional Analysis helped me to discover my parent, child and adult states. Eric Berne was the founder of TA and introduced the idea of the games we play to get what we want.
Games People Play was the title of his first book and was a best-seller in the 1960’s. After 40 years and 5,000,000 copies, Games is still relevant today. Eric Berne influenced other authors; Thomas Harris, who also wrote about TA with his book, I’m OK-You’re OK, and Muriel James’s book, Born to Win. Berne founded The International Transactional Analysis Association (ITAA) which is still active and has several of the main ideas at their site.
The main ideas from TA are ego states (parent, child and adult), strokes, transactions, life script, contracts and games people play. One of the newer ideas from the TA group is about the blame game (i.e. why do blame—simply choose steps needed to move forward).
Two of the main concepts for the TA philosophy are we are each worthy of being accepted and people can change. Of the three ego states—parent, child and adult—when I studied TA, I found that I could only identify 2 ego states. I had a very judgmental parent (these are thoughts and ideas I had adapted from my parents) and child (mine was the willful me-only child state. When I first use this information to check myself, I found that I had no adult (the ego state used to live in the here-and-now with responses dependent on new responses). No wonder that I lived in yesterday or tomorrow. I had no inner guide to deal with today.
In this post, David splits himself into two parts: “parent” and “inner child”. And he settles on nurturing the inner child. Ah! One of my favorite topics. In other posts, I’ve written about the inner child. I guide my life by two ideas I have of my inner child: (1) I don’t let her play in the “traffic”–by that I mean I don’t become my joyful, playful child God created around judgmental or critical people, and (2) I have to actively nurture her. A big sign that I am not paying attention to her is when I feel burdened. Many authors believe that we have all ages of ourselves inside. I know that my inner child can be a tyrant at times and seems to love to hold on to “getting even” with others.
www.itaa-net.org has members from 65 countires. The websites for members is included and lists the nationality of each member as well as a direct link to each member’s website. What a great way to build community among members. Books, DVDs and tapes are for sale also. The concepts about transactional analysis including ego states and tranactions, “voices in the head”, strokes, games, payoffs, roles. and scripts. Of particular interest may be the roles in the Addiction Game–addict (victim), rescuer, and persecutor. Explanations about these is included at this site.