Category Archives: Choice

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.

Acceptance, Choice, Courage, Depressed Anonymous Workbook, Honesty, Mindfulness, Serenity

DBT Grounding Techniques – Part 4 Interpersonal Effectiveness

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Part 4: Interpersonal Effectiveness – Communicating with Clarity and Confidence

Relationships can be one of the biggest sources of both support and stress. When emotions run high, it’s easy to fall into patterns of people-pleasing, avoidance, or conflict—especially when struggling with anxiety or depression. Interpersonal Effectiveness teaches you how to communicate your needs clearly, set healthy boundaries, and maintain relationships without sacrificing your well-being.

By practicing these skills, you can navigate tough conversations with more confidence and build stronger, more balanced connections. Let’s explore some grounding techniques to help you stay present and intentional in your interactions.

Interpersonal effectiveness helps you navigate relationships in a way that balances your own needs with the needs of others. It focuses on building and maintaining healthy connections, while staying true to your values and boundaries. Below are grounding practices that help manage emotional intensity during interactions and promote balanced, effective communication.

1. DEAR MAN: A Framework for Effective Communication

DEAR MAN is a structured approach to expressing your needs clearly and calmly while maintaining relationships and reducing anxiety.

How to Practice:

  1. Describe
    • Start by stating the situation objectively, without emotion or judgment.
    • Example: “When you borrowed my book and didn’t return it on time…”
  2. Express
    • Share your feelings using “I” statements.
    • Example: “I felt frustrated because I needed it for my class.”
  3. Assert
    • Clearly state what you need or want.
    • Example: “I need you to return borrowed items by the agreed time.”
  4. Reinforce
    • Highlight the benefits of meeting your request.
    • Example: “This way, we can avoid misunderstandings in the future.”
  5. Mindful
    • Stay focused on your goal during the conversation, even if emotions arise.
    • Use phrases like “I understand your point, but…” to stay on track.
  6. Appear Confident
    • Speak with a steady voice, make eye contact, and avoid apologizing excessively.
  7. Negotiate
    • Be willing to find a middle ground if needed.
    • Example: “If Tuesday isn’t possible, can you let me know in advance?”

2. FAST: Upholding Self-Respect in Interactions

FAST is a tool to maintain your self-respect and integrity while engaging with others. It’s particularly useful for setting boundaries or navigating difficult conversations.

How to Practice:

  1. Fair
    • Be fair to yourself and the other person. Avoid self-blame or being overly harsh.
    • Example: “I understand you had a busy week, but I still need to address this.”
  2. Apologies
    • Avoid apologizing unnecessarily or for things beyond your control.
    • Example: Instead of saying, “I’m sorry for bringing this up,” say, “I’d like to discuss something important.”
  3. Stick to Values
    • Stay true to your core values, even if it feels uncomfortable.
    • Example: If honesty is important to you, say what needs to be said respectfully.
  4. Truthful
    • Be honest and avoid exaggerating or sugarcoating.
    • Example: Instead of saying, “You always do this,” say, “This has happened a few times, and it’s affecting me.”

3. Radical Acceptance: Letting Go of the Struggle

Radical acceptance is a practice of acknowledging and accepting situations as they are, without trying to fight reality. This can provide grounding in interpersonal conflicts or when emotions feel overwhelming.

How to Practice:

  1. Acknowledge the Situation:
    • Identify what is happening without judgment.
    • Example: “This person has different priorities than I do right now.”
  2. Accept the Reality:
    • Say to yourself, “It is what it is. I can’t change this situation, but I can choose how I respond.”
  3. Release the Struggle:
    • Let go of the desire for things to be different. This doesn’t mean you condone the situation, but you stop resisting it emotionally.
    • Example: Instead of fixating on someone’s behavior, shift your focus to how you’ll manage your feelings.
  4. Practice Self-Compassion:
    • Remind yourself that acceptance takes time and effort. Be kind to yourself if it feels difficult.

Combining Practices

These techniques can be used individually or together for more complex situations:

  1. Use DEAR MAN to effectively express your needs during a tough conversation.
  2. Apply FAST to maintain your self-respect and boundaries, ensuring you stay true to yourself.
  3. Practice Radical Acceptance if the situation cannot be resolved or changed, helping you ground yourself and let go of unnecessary emotional tension.
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.

12 Step Meeting, Choice, Community building, Fellowship, Helpful, Helpful Thinking, Honesty, Mutual Aid, Powerlessness, Serenity, The 12 Steps

The Real Deal

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One of my favorite TV shows is the Antique Roadshow. Every piece of furniture, painting, pottery, etc., brought to the show, has its own unique history. Each piece is appraised as to its present value by professional art dealers. That is the basis of the show, to help people discover how much that old letter, old painting or anything else that they bring to the show. seeking its worth. They can discover if their painting is an original, the real deal, or just a copy, or even a forgery. It is rare that an original masterpiece is ever discovered. Even so, there are times when a very valuable piece is discovered. People who come to show their articles, know that they can at least find out if they have something of value.

In ancient Rome, there were many sculptors, who sculpted pieces of artistic beauty. At times, when a sculptor’s chisel took too much granite off his work of art, he would cover his mistake with wax. So, if an artist wanted to sell his piece of art, it had to be noted that the piece was sincere, that is, without wax. No covering up mistakes.

So when I say that I am sincere, I am telling you that I am telling the truth. I am telling you that there is no coverup in what I am saying. (sine cera in Latin = without wax). In other words, it’s the real deal.

In our recovery program, Depressed Anonymous, we thrive by being sincere. We learn that it is when we admitted that we were powerless over depression and that our lives had become unmanageable, that we began to thrive and freed ourselves from the prison of depression.

Please come and join us in this Depressed Anonymous Fellowship. It is here where we can share our past mistakes and shortcomings – and our strengths – no more wax jobs – and find peace abd strength with folks just like ourselves.

DEPRESSED ANONYMOUS
Our website at DepressedAnonymous.org, will provide you with all necessary information, directing you to our online daily ZOOM meetings. We offer two meetings a day. You are always welcome!

HUGH S., for the DA Fellowship

12 Step Meeting, Choice, Depressed Anonymous Workbook, Hope, Mutual Aid, Pain

So, I admit that I am depressed? Now what do I do?

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“The first thing that I would do, would be to check out our Depressed Anonymous website @depresedanon.com. It is Here that you will be able to participate every day, with people just like yourself, who are seeking hope, and healing. This mutually supportive fellowship will lead you out of the prison of your depression and open your life up to hope, healing, and lasting friendships.

Even though we have a need to be by ourselves, and stay apart from human contact, we also have a need to be in contact with others. For to be in contact with others means that we will have to take some risks to make some choices. But when I am depressed and alone. I don’t have to make as many choices or take any action except to keep isolating myself and staying apart.”

Copyright (C) Depressed Anonymous Publications. (2002) Louisville, KY

12 Step Meeting, Anger, Anxiety, Belief, Choice, Depressed Anonymous, Depressed Anonymous Workbook, Fellowship, Grief, Higher Power, Journaling, Negativity, Purpose, The 12 Steps

When you’re depressed all you’re interested in is survival – Dorothy Rowe

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THE ORIGINS of MISTRUST

I want to share with you how Dr. Fitzgibbons, a psychiatrist, provides examples how our lack of trust can originate in early childhood. Patterns of isolating behavior and negative thinking, grow strong in a home environment where the child is not loved and nurtured.

Dr. Fitzgibbons, tells us “that the seedbed of mistrust resides in childhood. Many times this lack of trust, of others and ourselves and the world around us, may have begun with the loss of a parent, sister, brother, or a close friend. A serious illness in a parent, sibling or oneself can be the cause of depression. Many times mistrust comes about because of an alcoholic parent so that a child never knows if a drunken loved one is coming home, or in an angry drunken stupor. Anger and rejection by caregivers and/or peers can also have an effect on the ability to trust. Parental divorce or separation can have an effect on a child. Also a cold distant, and unloving parent can have a negative effect on a child. Add to this, a legacy of mistrust and fear in the family will negatively influence a child. Finally, poverty may also be a cause of mistrust”

Brenda, (not her real name ) shares with us some of her own story:

“I have often reflected on how a lack of trust in myself and in others, had a crippling effect on my early childhood development. It was only until I began examining my own childhood, later in life, that I discovered reasons for my mistrust of others. I accomplished these discoveries by getting in touch with those early negative feelings that constantly bombarded my everyday thinking. Most of these early feelings remained unconscious and hidden, until I started to examine my childhood relationships, especially with those significant others who were my caregivers.”

By utilizing the Depressed Anonymous Workbook with its’ 12 STEP COMMENTARY, and questions, directed toward one’s early life experiences, special attention was centered on those caregivers and significant others in one’s family, who, charged with caregiving, to provide the child with the love that a child deserves. For many children, who grew up in a home environment, filled with anger, parental arguing, and violence, made it impossible for a child to defend themselves against such abuse, including mental, sexual, and physical abuse. Some children create fantasy worlds, some with imaginary friends, with whom they can confide in and feel secure in a home environment where chaos reigns.

In our Depressed Anonymous fellowship, we can begin to open up to group members, giving us that opportunity to share and trust, others, who are like ourselves. We happily discovered that we are now no longer alone. Most of us come to our program of recovery, looking to find help, and that welcome relief from the daily crippling burden of depression, which has forced us to isolate from others, believing that we are not good enough.

Earlier, Dr, Fitzgibbons has listed some of the major causes of our childhood depression, and we can resonate with them within our hearts and minds. And in your moments of personal quiet and reflection, celebrate who you are and not who others say you are.

So get a notebook, and begin to write down your answers to those questions in the DA Workbook, which hold meaning for your own personal life and recovery, to which you can relate. Share your DA Workbook with your therapist, sponsor or friends in Depressed Anonymous at the ZOOM meetings online, and/or face to face meetings.

So now, not only will you be a survivor, you will no longer be a victim of those circumstances, which made you believe that you were worthless, unlovable and unacceptable. Progress, not perfection.

By completing my Fourth Step inventory, it became possible to uncover those areas of my early life which made trusting an impossibility. As mentioned earlier, and later into my early adult life, it was my own spiraling downward, into the darkness of depression, the only thing that I could think of was my survival. I was desperate to stop the descent into the darkness and physical pain. I knew that I must get active, preventing my paralyzing desire to take comfort in sleep and shut out the world.

My life is very different now. I continue to take inventory of my life on a daily basis and I finally believe in myself and the Higher Power that has helped me believe that I have a purpose and a meaning for my life. I also believe in a power that is greater than myself and who continually leads me, everyday, on this wonderful journey of hope! Progress and not perfection.

TRUST IS A FEELING OF BEING SAFE IN RELATIONSHIPS AND IN LIFE.

HUGH S., FOR THE FELLOWSHIP

Choice, Courage, Purpose

Boundaries

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Definition
Boundaries are things that put a limit on something else. They clearly define the minimum or maximum. Boundaries define what is inside and what is outside. They delineate what is acceptable and what is not acceptable. Boundaries can be many things to many different people. In the context of recovery and self-growth, boundaries are put into place to control the poor behavior of people and to protect one from the other.

Boundaries can be healthy or unhealthy. They can be lovingly firm or manipulative and controlling. Healthy boundaries are lovingly firm and should protect you from the poor behavior of others.

Boundaries are not perfect, you may still get hurt, but hopefully the boundary has protected you from the gravest of harm.

Firm, but flexible

Boundaries should be firm yet flexible. You may have a firm boundary where people should not yell and curse in your presence, but it should be flexible enough to allow for a loud and profane interjection after your spouse hits their thumb with a hammer. It wouldn’t permit a non-stop cursing tirade after hammering the thumb, but an involuntary curse after the hit would be understandable.

Creating and maintaining flexible and healthy boundaries can be very difficult but it is well worth the effort. Below is an example of an unhealthy boundary as it is porous.

Unhealthy boundary

Two types of boundaries

  • Protective boundaries
  • Containment boundaries

Protective boundaries are limits that I put into place to protect myself from the poor behavior of others. Protective boundaries can be put in place to prevent persistent yelling, or sarcasm, or any other poor behavior. Protective boundaries typically take the form:

When you do (specific-behavior), I will remind you of my boundary. If you continue to (specific-behavior) I will respond by doing (consequence-behavior).

For example:

When you raise your voice in anger to me I will calmly remind you of my boundary. If you continue to raise your voice in anger to me I will calmly leave the house and go for a walk or drive for between 15 minutes and an hour.

Protective boundary

Protective boundaries are not easy but they are necessary.

Containment boundaries are limits that I put into place to protect others from my poor behavior. You mean that I am not perfect? Containment boundaries typically take the form:

When you do (specific-behavior) I (feel-emotion/think-thought) and I will do (limiting-behavior).

For example:

When you talk on and on I think ‘will he ever shut up’, and I will not interrupt you but rather I will recite the serenity prayer in my head.

Containment boundary

Containment boundaries are also not easy, but they are just as necessary.
I would strongly suggest that for every protective boundary you have in place that you also create the corresponding containment boundary. For instance, if you do not want others to raise their voice in anger to you, then your containment boundary would be that you cannot raise your voice in anger to others.

Five categories of boundaries

  • Physical
  • Emotional
  • Mental
  • Social
  • Spiritual

Physical Boundaries
Some examples include:

  • Not being touched inappropriately;
  • Having private alone time;
  • Personal items not being used without permission;
  • Personal space;
  • Respecting locked doors to private space;
  • No extremely loud noises;

Emotional Boundaries
Some examples include:

  • Having a right sized emotional response;
  • Not being told we shouldn’t feel a certain way;
  • Denying your feelings;
  • Being given time to process emotions;
  • Having the courage to experience and sense emotions at depth;
  • No blaming others for your emotions which includes no talk of “you made me feel”;
  • Taking ownership and responsibility for your own emotions;

Mental Boundaries
Some examples include:

  • Not being called stupid;
  • Not being told your thoughts don’t matter;
  • Telling the truth, the whole truth, and nothing but the truth;
  • Listening with an open mind;
  • Not getting stuck in “stinking thinking” (Ego, Greed, Aversion, Delusion);
  • Holding onto your opinions and beliefs;
  • Respecting another persons opinions and beliefs;
  • If you must disagree with someone, then disagree with their line of thought, but not with them;

Social Boundaries
Some examples include:

  • Not condoning or participating in gossip;
  • Not lying or manipulating;
  • Following through on your commitments;
  • Being respectful of people’s time;
  • Having good manners;
  • Not accepting or condoning toxic behavior. Separating yourself from toxic people;
  • Speak directly to others, no triangulation. An example of triangulation: A has issue with B, A doesn’t talk to B, A talks to C, and A is hoping that C will talk to B on their behalf;
  • Following through with your plans if others don’t show up. Allowing others to go through with their plans if you don’t show up;

Spiritual Boundaries
Some examples include:

  • Not holding blindly on to your beliefs even though evidence points to something different;
  • Respecting the beliefs of others and not preaching at them they are wrong and your way is right;
  • Refusing to betray your moral values;
  • Being open to listen to others sharing their beliefs and looking for the common ground between your belief and theirs;
  • Letting go of the language of good and bad. These carry too much weight and people can take them on that they are inherently bad. Choose instead the language of helpful versus harmful;
  • Let go of judging others. If you must still judge someone then focus on their behavior and the words they speak. We can’t truly know another persons thoughts and emotions. That capability is outside of human hands, but rather in the hands of the Divine;

Boundaries – Parenting your inner child
Many people think of setting boundaries as controlling another person’s behavior. On the surface I would agree with that assessment. However, boundaries have a much deeper context.
Lying within all of us is our own wounded inner child. Face it, we are all broken in one way or another. Boundaries are really about parenting that inner wounded child.
Confronting someone who has violated your boundary sounds like a good thing to do. I would say that this is not always true. In the real world if your child was being bullied by another child you may want to swoop in there and punish the bully. The thing is that even bullies have parents. Confrontation is not always the best solution. Perhaps the best solution is to remove your child from the situation. The same holds true as we set boundaries as an adult. Our mature outer adult is defining what is and is not acceptable behavior and having an action plan that “if you do X” then “I will do Y”.

If you continue to speak to me in a loud and sarcastic way then I’m going to excuse myself and take myself (and my wounded inner child) out of harms way.

Confronting bad behavior can backfire. I would posit that perhaps you are trying to teach the inner wounded child of the bully what is and is not acceptable behavior. The thing is the perpetrator’s inner wounded child could be running the show for their outer adult, and that outer adult may have real power that may be able to harm you (physically, emotionally, financially, etc.).

Be a loving parent to your own inner wounded child. Keep them safe. Create an environment that is beneficial for their growth and healing.
Setting clear and mature boundaries will not only parent your own inner wounded child, but it will model good behavior and perhaps influence the inner wounded children of the people in your life. You can’t control other people, but you can influence them. Be the shining light of reason and serenity. Be loving but firm and protect your inner child’s environment.

Acceptance, Belief, Choice, Faith, Step 01, Step 02, Step 03

The Recovery Waltz

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When I find myself drifting back into the pit (which is where I am at the moment) I need to go back to the beginning of recovery. Steps 1, 2, 3 and repeat. One, two, three like the waltz. Lather, rinse, repeat.

The first 3 steps can be summed up as follows:

  1. I can’t.
  2. He can.
  3. Trust Him.

A great many things, including my depression, are beyond my direct control. I don’t control the outcome – that is in God’s hands. I am responsible for the legwork. I need to do the work of recovery. I want to do the work of recovery. I don’t want to drift closer to the pit because if I don’t stop the backslide it will be that much harder to get out of it.

  1. I admit that I am powerless over depression. When I am on autopilot my life becomes unmanageable.
  2. I believe that a Higher Power exists and they can restore me to sanity. I have to work on my feelings of being unworthy of being saved.
  3. I turn my life over to the care of my Higher Power. This is not one and done. I’m human and I will take my will back. That is only a problem if I don’t surrender once again. To surrender is to win.

Practice the recovery waltz. Become so accustomed to it that it becomes a good habit. You are worthy of love and healing, but you must do the work of the steps to feel that love and healing. I wish you well.

Yours in recovery, Bill R