All posts by Bill R

Choice, Focus, Purpose

Short Term Success vs. Long Term Success

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Short term success looks a little different than long term success.

The key to short term success is INTENSITY. The key to long term success is CONSISTENCY.

Short Term Success

I’m also a member of AA and a strong suggestion to newcomers there is they do a 90 in 90 – i.e. attend 90 meetings in 90 days. There are plenty of online meetings available for Depressed Anonymous found at Online Depressed Anonymous Meetings. I attend meetings from the DA group Journeys of Hope and they host 23 meetings weekly (see the link for information).

Say you first join DA at a real low point in your depression. You may be in need of some intensive action on your part so you may need to do a 90 in 90. Only you can make that call. I would suggest you initially commit to a 7 in 7 – just a week where you attend a meeting daily. At the end of those 7 days you can decide to extend it the full 90 days.

Long Term Success

OK you are past the initial crisis of being in the pit of depression. Things are better than they once were. Don’t rest on your laurels. You must maintain your DA sobriety (i.e. sanity).

Suggestions for the long term:

  • Determine for yourself the minimum number of DA meetings you are going to go to each week. This must be a distinct number that is achievable. Don’t say “I’ll go to as many meetings as I can”. How will you know that you achieved that?

    For me, when I am doing well the commitment is two 12 Step meetings a week (either AA or DA for me). Come hell or high water I will make that number of meetings a week.

    If I am off-center or experiencing some real difficulties in my life that minimum grows to four 12 Step meetings weekly. If my ass falls off I’ll put it in a bag and go to a meeting.
  • At every meeting you go to you need to share. It doesn’t need to be sharing at depth – just claim your seat. Say your name and that you are recovering from depression. If you don’t feel that well say your name and that you are struggling with depression. Never say you suffer from depression because when you say that you SUFFER FROM DEPRESSION.
  • Start doing service at the meetings you attend. If an online meeting volunteer to be the timekeeper. Volunteer to read from recovery literature. Volunteer to chair a meeting. If it is a face to face meeting volunteer to be the greeter.
  • Get a sponsor and communicate with that sponsor frequently. How frequently you communicate with them is a mutual agreement between you and your sponsor.
  • Communicate with other members of DA. Call people on the contact list. Join the DA WhatsApp group and participate in the chat. If you go to a face to face meeting meet for coffee or lunch.
  • Work the Steps with your sponsor or co-sponsorship group. You need to look within and participate with others to lock that recovery into your brain.

Achieve your recovery goals whether they are short term or long term.

Yours in recovery, Bill R

12 Step Meeting, Choice, Community building, Courage, DA Literature, Faith, Fellowship

Starting a Depressed Anonymous face to face meeting

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Perhaps you wish that there was a face to face Depressed Anonymous meeting where you live. There is a solution to that – start one! Here are some pointers that I can share from my experience starting a face to face meeting in my area.

  1. Find another person willing to commit to start a meeting with you
    Of course you could start the meeting on your own it is helpful to share the load with others.
  2. You and others make a time commitment to run the meeting
    I would suggest that make a commitment to yourselves that for a period of time (3-6 months) that even if no one shows up you will run the meeting. This meeting is starting through the force of your and your partners will. You’re not committing forever but rather for that time period. As that time period comes to an end hold a group conscience meeting with the group to determine its future.
  3. Find a place and time to host your meeting
    It could be a church basement, a recovery center, or any place you can secure a room at low or no cost. I recommend that you have a recurring day and time for your meeting so that people can expect you to be there. A meeting that doesn’t have a set time and place is very difficult to build support over time.Try to find a place with a very low cost as you will need to front the money to pay for the first month/week. Some recovery centers price on a sliding scale – the recovery center by me wanted 50% of your 7th tradition contributions. The benefit of this approach is that there is no up front expenses and while your membership is small in the beginning the cost of the room will also be small.
  4. Schedule a launch date/time
    Pretty self explanatory.
  5. Do public outreach
    Announce the meeting at other 12 Step meetings. Although technically you will be violating that other fellowship’s traditions mention that death by suicide is the 10th leading cause of death in the US and many people with addictions are also depressed.

    I collected all the mental health provider addresses from the web portal for my health insurance. You will be sending them a physical letter (the email address will not be posted on the web portal). Initially when I performed that search I found over 200 entries – that amount of postage was more than I was willing to front. I looked at the data and decided that I would only send a letter to those addresses with two or more mental health providers and that list was approximately 45 – a much more bearable financial burden.

    Get the postal addresses of the rehab centers in your community and send letters to them as well.

    Get the addresses of your local county mental health offices and send letters there as well.

    Find community centers and businesses with physical bulletin boards that would be willing to post your flyer announcing your meeting.
  6. Decide on a format for your meeting
    Are you going to be a meeting where you read from Depressed Anonymous literature? Or is the meeting going to be a topic discussion meeting? If it is going to be a literature meeting you will need to have at least one copy of the literature you will be using (textbook, workbook, Higher Thoughts for Down Days, other).

    As your group collects 7th Tradition donations you may want to buy additional copies so that multiple attendees could read.

    Write a first draft of the chairperson script which at the least should start with a moment of silence or a short prayer, reading the 12 Steps of Depressed Anonymous, then describing the format of the meeting.
  7. Have and run the first meeting
    Read your chairperson script. Run the meeting. The meeting doesn’t need to be perfect.
  8. As your commitment time draws to a close hold a group conscience discussion
    As stated in number 2 above you (and partners) decided to run the meeting regardless of support. As that time comes to an end you must be ready to turn the fate of the meeting over to the group. Should the group continue? Who can volunteer to lead meetings? Does the format of the meeting work for the group?

That’s the guide as a nutshell. Don’t take the guide as the only way to do it – it is merely one way that happened to work for me. If it doesn’t fit your needs tailor it to your needs.

Yours in recovery, Bill R

Acceptance, Belief, Choice, Focus

Using Positive Psychology to Manage Depression

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Some of us rebel at the thought of a Higher Power and subsequently the whole 12 Step program. I personally believe Depressed Anonymous is the best thing to manage my depression long term but I want people to heal and have hope regarding depression. Healing is even more important than the 12 Steps. With that in mind here is some free training available for Positive Psychology.

  1. Foundations of Positive Psychology Specialization led by Martin Seligman, Ph.D., the founder of positive psychology. https://www.coursera.org/specializations/positivepsychology
  2. The Science of Well-Being from Yale, available on Coresera. https://www.coursera.org/learn/the-science-of-well-being?
  3. BerkeleyX: The Science of Happiness from Ucal Berkeley. https://www.edx.org/learn/happiness/university-of-california-berkeley-the-science-of-happiness
  4. BerkeleyX: The Foundations of Happiness at Work written talking about work. https://www.edx.org/learn/happiness/university-of-california-berkeley-the-foundations-of-happiness-at-work
  5. Develop Creating and Happy Mindset from Udemy. https://www.udemy.com/course/rise-in-love/?couponCode=ST5MT020225BUS
  6. A Life of Happiness and Fulfillment hosted by Coursera. https://www.coursera.org/learn/happiness
  7. APA: Positive Psychology https://www.edx.org/learn/psychology/american-psychological-association-positive-psychology
  8. Positive Psychology hosted by Coursera. https://www.coursera.org/learn/positive-psychology

NOTE – These were free on the day this post was written. That may change over time.

The goal here was to provide alternative ways of healing from depression. This is for informational purposes only. Depressed Anonymous is not endorsing nor recommending any of these courses.

Choice, Courage, Focus, Mindfulness

Understanding Morning Blues: A Saddict’s Perspective

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I sometimes ask other people to write for the blog. Here is one such post.

Understanding Morning Blues: A Saddict’s Perspective

Mornings have always been the hardest part of the day for me. For years, waking up felt like dragging myself out of a dark pit, and some mornings, the effort seemed impossible. I’m Chris M., a member of Depressed Anonymous (DA) since June 2023. My journey into DA began after a three-year severe depressive episode that culminated in a crisis—a decision to end my pain. Thankfully, that decision resulted in my hospitalization under a 51/50 order, where I was diagnosed with complex PTSD (cPTSD), Major Depressive Disorder (MDD), and ADHD.

After 22 weeks of Partial Hospitalization Program (PHP) and Intensive Outpatient Program (IOP), I found solace in DA, and it’s here that I’ve come to call myself a Saddict—someone who struggles with and seeks to overcome the grip of depression. My interest in why mornings hit so hard led me to explore the biology and psychology of what we often refer to in DA as the “morning blues.”

This blog reflects my own research and lived experience, highlighting the factors that contribute to these morning struggles and offering strategies to cope with them. Continuity in approach has been a lifesaver for me, and I hope the insights shared here resonate with fellow Saddicts.

Why Are Mornings So Difficult?

Mornings are a challenge for many dealing with depression, and there are biological, psychological, and behavioral factors at play. By understanding these elements, we can identify strategies to make the start of the day less daunting. Here’s a breakdown:

  1. Disrupted Circadian Rhythms
    Depression often disrupts the body’s internal clock, leading to an imbalance in sleep-wake cycles. This can result in waking up feeling out of sync with the day ahead, amplifying feelings of lethargy and disorientation.
  2. Hormonal Fluctuations
    Cortisol, the body’s stress hormone, peaks in the morning as part of the natural waking process. For those with depression, this spike can feel overwhelming, triggering heightened anxiety or emotional distress.
  3. Sleep Disturbances
    Sleep is rarely restful for those of us battling depression. Insomnia, fragmented sleep, or oversleeping all contribute to starting the day in a state of exhaustion, making the simplest tasks seem insurmountable.
  4. Low Energy and Motivation
    Fatigue is a hallmark of depression. Combine that with a lack of motivation, and the effort to get out of bed can feel like climbing a mountain.
  5. Negative Thought Patterns
    Mornings often bring a flood of ruminative thoughts—anticipatory anxiety about the day ahead or harsh self-criticism. These thought patterns deepen the sense of dread many of us experience upon waking.
  6. Reduced Exposure to Natural Light
    Especially during darker months, a lack of sunlight can affect serotonin levels, a key neurotransmitter for mood regulation. This deficit contributes to a deeper sense of gloom in the mornings.
  7. Lack of Morning Routine
    Without structure, mornings can feel aimless, reinforcing feelings of inadequacy or low productivity. A chaotic start often sets the tone for the rest of the day.

The Role of Brain Chemistry

As someone with a keen interest in how brain chemistry impacts depression, I found the following factors particularly compelling:

  • Cortisol Awakening Response (CAR): For individuals with depression, the natural morning cortisol surge can feel like being hit by an emotional freight train. This exaggerated response compounds feelings of stress and anxiety.
  • Serotonin Levels: Serotonin plays a vital role in mood stabilization. Low levels, often linked to depression, are particularly problematic in the morning when the body transitions from sleep to wakefulness.
  • Dopamine Dysregulation: Dopamine drives motivation and reward. Reduced dopamine activity can make starting the day feel pointless, further fueling depressive inertia.
  • Melatonin Imbalance: High melatonin levels in the morning can lead to grogginess and make it difficult to engage with the day.
  • Inflammatory Response: Chronic low-grade inflammation, common in depression, contributes to fatigue and malaise, often more pronounced upon waking.
  • Glucose Metabolism Disruption: Poor regulation of blood sugar can cause irritability and low energy, particularly noticeable in the morning.
  • Thyroid Hormone Imbalances: Thyroid dysfunctions, such as hypothyroidism, slow metabolism and exacerbate morning fatigue.

Strategies to Alleviate Morning Blues

While mornings are a struggle, there are evidence-based approaches that can help us Saddicts face the day with a bit more ease. These techniques have been instrumental in my own journey:

  1. Radical Acceptance
    Instead of fighting against the difficulty of mornings, practice acknowledging them without judgment. Accepting “what is” can reduce the additional emotional toll of wishing things were different.
  2. Opposite Action
    When every fiber of your being wants to stay in bed, challenge yourself to do the opposite. Even small actions, like sitting up or stepping into sunlight, can help disrupt the depressive inertia.
  3. Morning Routine
    Creating a structured morning routine can provide a sense of purpose. Include small wins like making your bed, journaling, or sipping a comforting cup of tea.
  4. Exposure to Natural Light
    Open your curtains or step outside to soak in natural light. This can help regulate serotonin and improve your mood.
  5. Movement
    Gentle physical activity, like stretching or a short walk, can boost endorphins and energize you for the day ahead.
  6. Nutrition
    Start the day with a balanced meal to stabilize blood sugar levels and provide energy. Including protein, healthy fats, and whole grains can make a noticeable difference.
  7. Mindfulness and Grounding Exercises
    Use techniques like deep breathing, body scans, or grounding exercises to center yourself and reduce morning anxiety.

A Continuity of Approach

Mornings are hard, but the strategies above can make them less so. As Saddicts, we know that continuity is key—whether it’s sticking to a routine, practicing DBT techniques, or simply showing up for ourselves each day. Recovery isn’t about perfection; it’s about persistence. If you’re struggling with morning blues, know that you’re not alone, and there are tools and a community here to support you.

Yours,
Chris M.

Dialectical Behavior Therapy (DBT) is a form of cognitive-behavioral therapy that combines acceptance and change strategies. Originally created for borderline personality disorder, DBT has proven effective for treating depression, anxiety, PTSD, and other conditions involving intense emotions. It focuses on developing skills in four key areas: mindfulness, emotional regulation, distress tolerance, and interpersonal effectiveness, helping individuals build resilience and improve their quality of life.

Spirituality

This Atheist’s Journey in Depressed Anonymous

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Personally I believe in God but that is not true for all people in DA. I made an announcement asking for help from atheists and agnostics to share their spiritual journey in recovery. Here is one such story.

I was raised by atheist parents of Jewish heritage. I was, at best, turned off by religion, but as an ethnic Jew, I felt some particularly antipathy to Christianity’s persistent antisemitism. (I never thought this was true of all Christians – for one thing, I grew up loving the Christians in the civil rights and peace movements!). I was also acutely aware of the patriarchal authoritarianism of so much religion. Overall, I saw religion as a force of oppression.

I also have always considered myself to be scientific and logical. I have flirted with agnosticism during my life – there are certainly myriad phenomena and forces that are far beyond human understanding. But I have ended up believing that everything we currently don’t understand has some logical/scientific explanation at its root. The one exception is how everything came to be in the first place. That is simply not explainable and a deity doesn’t solve this for me, for I’m left wondering how that deity came to be. The bottom line is that I am indeed an atheist. And I determined that I was by no means spiritual, since that seemed like just another form of hokus pokus.

So, I came to my first 12-Step experience (DA) feeling suspicious of god and those who tout a particular, specific understanding of god. And, since this is a predominantly Christian country, I felt particular turned off by a religiosity that was bound to be largely Christian.

By the time I found DA, every other potential treatment for my depression had failed (and I had tried nearly all of them). I had no trouble at all with Step 1 – my desperation, my powerlessness, the unmanageability of my life were all apparent to me.

During my early weeks of DA engagement, others shared with me a variety of readings about the place for agnostics and atheists in the fellowship. Still, at times I recoiled and described DA to others as a cult. I resisted and kept coming back to my opposition to the idea of an anthropomorphic (male) god as a conscious decisionmaker for individual humans. I still hold that view (and the “thy will” portion of the Third Step prayer remains difficult for me).

I was glad to read that the higher power can take different forms for different people. But I was only “acting as if” as I tried to embrace that idea.

One of the readings (by Hugh?) talks about electricity as a mysterious phenomenon that we can’t understand. But I do understand electricity. Then, one day, I thought about gravity. This is a powerful, essential force that I absolutely do not understand. But would gravity be a force I could surrender to? Would it help relieve me of depression?

What has started to change for me is that I have begun to really feel spirituality. In the past couple of weeks, I have seen a coming together of elements of Buddhism (which I have just started to learn about) and meditation and words from my therapist (who is an atheist 12-Step alum). Even the Washington Post had an article in recent days about radical acceptance. No, I don’t believe that coincidence is the result of a conscious decision by a higher power. But I believe that a higher power is at work for me when I recognize these kinds of alignments.

One day recently, a DA member called me out of the blue. She was someone I’d had a little interaction with, but never any real one-on-one exchange. Her message to me was profound: that I was full of love and, therefore deeply spiritual. It hit home hard and I knew it to be true.

I have begun to feel the fellowship of the group in a new way. It’s more than comradery. Rather, it is deep compassion. And the service I was doing (I had started by being a timer in meetings and had progressed to chairing) was feeling so damn good. I could feel myself helping others by being there. One of my negative thought patterns has been not forgiving myself for doing almost no charitable work – but DA is giving me a true chance to serve.

Just last week, I stopped introducing myself as “Keith struggling with depression” and began saying “Keith, recovering from depression.” I don’t know that this will stick. My deep pain is still there. But I’m feeling better about myself and embracing love and DA as higher powers for me. I am a spiritual being and am hoping that this will alleviate my suffering.

Keith B.

Higher Power

Take back words meant to control you

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People have been holding other people down with words for a very long time. One used as long as there is history is the word God. People have said there is only one true definition of God, that there is a set of true and proper set of practices and rituals you must follow. Throw off those shackles.

Come up with your own definition and understanding of God. Your God is just that – YOURS. You decide if it has a gender or not, what it looks like or not, what it wants you to do and be. You can certainly take inspiration from other people’s conception of God, but you don’t need to buy into their definition and belief.

In one spiritual tradition it states that God made humans in His1 own image. Take matters into your own hands and create the God that will work for you. Is it Universal Truth, nature, beauty, love? If you don’t like the word God get over yourself – you are taking this word back and redefining it for yourself.

Yours in recovery, Bill R

Note: 1 – I used the word His because that is the word I use given the faith tradition I grew up with. I’m not implying that it is the one and only way to look at God.