Handling Depression on the Cheap

Healthcare is expensive in America. If you can afford to get medication for depression (and you feel comfortable doing so), do it! No judgement here! This is for people who don’t have the funds for (or simply don’t want to use) medication.

Depression is like a cat that’s way too interested in following you around. It’s not going to leave, and you have to accept that it’s going to stay in your house for as long as it wants to be there. What can you do about this? You adjust to handle the cat. It’s very difficult to have this new furry roommate at first, but over time you start understanding how to live with him. It never goes away, but it gets easier.

dumpy (I call him Dumpy)

The Downward Spiral

Depression often feels like you’re sliding down a never-ending spiral. I like to break it down into three parts:

The Slide

This is where the downward spiral begins. It includes:

Inaction: Not doing anything when you need to.
Stagnation: Feeling stuck in one place.
Consumption: Overindulging in food, TV, or social media.
Numbing: Trying to block out feelings with alcohol, drugs, or other distractions.
Negativity: Constantly thinking bad thoughts about yourself and the world.

The Spiral

Once you’re in the spiral, it’s hard to escape, but it’s not impossible. Here’s what happens:

Comparison: Always comparing yourself to others and feeling inferior.
Reactivity: Overreacting to small problems.
Distraction/Avoidance: Trying to avoid problems instead of facing them.
Isolation: Cutting yourself off from friends and family.

The Pit

At this point, everything feels hopeless. You might start to:

Accuse: Blaming others for your problems.
Conflict: Getting into fights or arguments.
Disorders/Illnesses: Developing physical or mental health issues.
Decay: Feeling like everything is falling apart.

The main reason that the downward spiral is as powerful as it is is because of your subconscious thought patterns. Specifically, NUTs and ANTs.

Negative Unconscious Thoughts (NUTs) / Automatic Negative Thoughts (ANTs)

These are subconscious thoughts that put you down. They often start with:

“I’m not…”
“I can’t…”
“I wish I wasn’t…”

They also tend to use extreme words like “always,” “never,” “every,” and “nothing.” This kind of thinking leads to all-or-nothing thinking and jumping to conclusions. For example:

“My business failed, and everything I ever try always fails, which means I should just give up.”
“I got a 73% on my test, which means I’ll never be not good enough. I should drop out.”
“Alex didn’t say hello to me. He never liked me.”

These thoughts create a defeatist filter by which you see the world:

“What’s the point?”
“I’ve failed to lose weight the other four times I tried, so I should stop trying.”
“I don’t fit all the qualifications for this job, so I should stop trying.”

This mindset makes you turn inward and ignore how you might impact others, and sometimes, you end up blaming others for your downward spiral.

The Negative Effects of Automatic Negative Thinking

These negative thoughts can seriously affect your brain and overall health:

They deplete serotonin and dopamine.
They slow the production of BDNF proteins, which create new brain cells.
They enlarge the amygdala, the brain’s fear center.
They increase the risk of psychiatric and neurodegenerative diseases.
They accelerate the brain’s aging process.

Look for Patterns

Identifying what triggers your negative thoughts can help you manage them better. Some common triggers include:

Stress or working long hours
Spending too much time on social media
Speaking to a particular person
Watching certain videos or reading certain articles
Drinking, smoking, overeating
Feeling tired, embarrassed, or lonely

Remember: Thoughts Are Not Facts

Thoughts are not facts. If they were, they’d always remain the same. Here’s a method to get out of the negativity loop:

My Method of Getting Out of the Negativity Loop

Recognize your negative thought. “I am thinking that I’ll never lose weight.”
Understand where it’s coming from. “I have a tendency to eat more than I need, which contributes to my struggles with weight loss.”
Go Deeper: What’s the real emotion coming from? “I feel so alone… I’m the only fat person in my friend group.”
Counter it. “My friends are still there for me. And I’m not the only person to have struggled with weight loss. Most people have a hard time.”
Be Positive, even if you feel silly. “I’m NOT alone. I CAN do this. I WANT to get this right.”
Visualize a future where the negative thought has been tamed. “I could be 20 pounds lighter.”
Plan on that future with a SMART goal. “By eating at a -300 calorie deficit and working out for 20 minutes a day, I will lose 2-3 pounds a month until I lose 20 by the end of the year.”

But of course, I’m no doctor. I found Dr. Elisha Goldstein through UHC, and his question tree for cracking NUTs was very good as well.

Is it true?
Is it really 100% true?
How does this thought make me feel?
What would the next few weeks look like if I didn’t believe these thoughts?
Who would I be without these thoughts?

The Upward Staircase

Just like it’s easier to go down than to go up, escaping the downward spiral is like climbing a set of stairs. I break it down into three stages:

Jelly Stage

Here, you’re not confident in anything you’re doing, and you might feel foolish or think it’s a waste of time, but you’re going to do it anyway. The staircase feels messy and you’re really going to struggle getting up it. This stage involves:

Education: Learning about your condition and ways to manage it.
Positivity: Trying to think positive thoughts, even if it feels forced.
Taking Action: Doing small things to make yourself feel better.

Plastic Stage

You’re seeing the results of the previous stage, and your negative outlook is being challenged. You might still hold onto some negativity, but it has less of a hold on you. This stage involves:

Journaling: Writing down your thoughts and feelings.
Socializing: Spending time with friends and family.
Exercising: Moving your body to improve your mood.
Being of Service: Helping others to take your mind off your own problems.

Concrete Stage

You’re on solid ground, my friend! You still make some negative comments now and then, but you have a more positive view of yourself and the world. This is the longest and most difficult part of the staircase. For most people, it will have no end. But it will promote confidence, happiness, and strong relationships, which are the greatest shields against the downward spiral. This stage involves:

Building an Identity: Finding out who you are and what you stand for.
Building a Community: Surrounding yourself with supportive people.
Forgiving Yourself: Letting go of past mistakes.
Forgiving Others: Letting go of grudges.

Free Antidepressants

Not all antidepressants come in a pill bottle. Here are some free ways to lift your mood:

Start a Journal

Write about your day and how you feel. Get all those thoughts out of you, no matter how bad they are. At the end of every entry for the first three months, include a sentence on hope, gratitude, and joy:

Hope: Something that made you feel hopeful or something you hope for yourself or someone else.
Gratitude: Something or someone you’re grateful to have in your life.
Joy: One thing that made life feel a little less terrible (it can be as minor as toasting the bread perfectly).

Listen to Music

Choose music without words to help you focus and relax:

Light and Positive Tracks: Prioritize light and positive tracks. I prefer lofi, but you can use classical, jazz, game/movie soundtracks, or whatever strikes your fancy.
Angry/Sad Music: When you feel really down, only listen to angry/sad music for a maximum of 10 minutes. Enough to get those feelings out, but not enough to let them pull you down.

Be 10% Healthier

You don’t have to get a six-pack. Do something that makes you healthier:

Small Exercises: Do 15 minutes of stretches using YouTube if you don’t want to do a full weightlifting workout.
Healthier Eating: Trade a processed snack for a fruit or drink water instead of soda. Start small.

Go Outside

You need sunlight, and you need to touch grass. You’re a highly evolved ape, but an ape nonetheless!

Sleep 7-8 Hours

You’ll feel better if you don’t under-sleep or over-sleep.

Use the “Then What” Exercise

Write out a negative thought you’re having. Ask “Then what?” again and again until you find what’s in your control and out of your control. More often than not, the worst-case scenario can be positively impacted by your actions.

Alternatively, look into Socratic Questioning.

LAUGH.

It’s good for you, even if you have to fake it. Trust me on this.

ChatGPT 30 Anti-Depressant Ideas

Below are a bunch of examples from ChatGPT on other ways you can tackle depression without paying:

1. Practice Mindfulness Meditation

Benefit: Mindfulness meditation helps reduce stress and improve mood by encouraging you to focus on the present moment without judgment.
How to Implement: Start with just 5 minutes a day. Find a quiet spot, sit comfortably, close your eyes, and focus on your breathing. Gradually increase the time as you get more comfortable.

2. Engage in Creative Activities

Benefit: Engaging in creative activities like drawing, painting, or crafting can be a great way to express your emotions and distract your mind from negative thoughts.
How to Implement: Set aside 20-30 minutes a day to work on a creative project. It doesn’t have to be perfect—just enjoy the process.

3. Practice Gratitude

Benefit: Practicing gratitude shifts your focus from what’s wrong in your life to what’s right, improving your overall mood and perspective.
How to Implement: Each night before bed, write down three things you’re grateful for. They can be as simple as a good meal or a kind word from a friend.

4. Exercise Regularly

Benefit: Regular exercise releases endorphins, which are natural mood lifters. It also reduces stress and anxiety.
How to Implement: Aim for at least 30 minutes of moderate exercise, like walking or cycling, most days of the week. You can break it into shorter sessions if that’s easier.

5. Practice Deep Breathing

Benefit: Deep breathing exercises can help calm your nervous system and reduce feelings of anxiety and stress.
How to Implement: Try the 4-7-8 breathing technique: inhale for 4 seconds, hold for 7 seconds, and exhale for 8 seconds. Do this for a few minutes whenever you feel stressed.

6. Connect with Nature

Benefit: Spending time in nature can reduce stress, improve mood, and boost overall well-being.
How to Implement: Try to spend at least 20 minutes a day outside. This could be a walk in the park, gardening, or simply sitting outside and observing your surroundings.

7. Engage in Social Activities

Benefit: Social interactions can provide emotional support, reduce feelings of loneliness, and increase your sense of belonging.
How to Implement: Schedule regular meetups with friends or family, join a club or group that interests you, or volunteer in your community.

8. Practice Positive Affirmations

Benefit: Positive affirmations can help rewire your brain to think more positively, boosting self-esteem and reducing negative thoughts.
How to Implement: Each morning, look in the mirror and say three positive affirmations about yourself. For example, “I am capable,” “I am strong,” and “I am deserving of happiness.”

9. Limit Social Media Use

Benefit: Reducing social media use can decrease feelings of inadequacy and reduce exposure to negative content that can impact your mood.
How to Implement: Set specific times of day to check social media, and use apps that track and limit your usage. Aim for less than an hour a day.

10. Eat a Balanced Diet

Benefit: A balanced diet provides the necessary nutrients your brain needs to function properly, which can help stabilize mood.
How to Implement: Include a variety of fruits, vegetables, whole grains, and lean proteins in your meals. Avoid excessive sugar and processed foods.

11. Stay Hydrated

Benefit: Proper hydration is essential for overall health and can influence mood and energy levels.
How to Implement: Aim to drink at least eight 8-ounce glasses of water a day. Carry a water bottle with you to make it easier to stay hydrated.

12. Limit Caffeine and Alcohol

Benefit: Both caffeine and alcohol can affect your mood and energy levels, sometimes making symptoms of depression worse.
How to Implement: Monitor your intake and try to limit caffeine to one cup of coffee per day. Aim to reduce alcohol consumption, keeping it to a minimum.

13. Spend Time with Pets

Benefit: Interacting with pets can reduce stress, lower blood pressure, and improve overall mood.
How to Implement: If you have a pet, spend at least 15-20 minutes each day playing, cuddling, or walking with them. If you don’t have a pet, consider volunteering at a local animal shelter.

14. Practice Yoga

Benefit: Yoga combines physical movement, meditation, and breathing exercises, which can help reduce stress and improve mood.
How to Implement: Follow a beginner’s yoga routine on YouTube or join a local class. Aim to practice for at least 20 minutes a few times a week.

15. Engage in Random Acts of Kindness

Benefit: Performing acts of kindness can boost your mood, increase feelings of happiness, and improve your self-esteem.
How to Implement: Look for opportunities to help others, whether it’s holding the door open for someone, paying a compliment, or volunteering your time. Try to do at least one kind act each day.

16. Learn Something New

Benefit: Learning new skills or gaining knowledge can boost your self-esteem and provide a sense of accomplishment.
How to Implement: Pick up a new hobby, take an online course, or read a book on a subject that interests you. Dedicate some time each week to learning.

17. Practice Visualization

Benefit: Visualization can help reduce stress and anxiety by creating a mental image of a peaceful and positive scenario.
How to Implement: Spend a few minutes each day visualizing a place where you feel calm and happy. Focus on the details and immerse yourself in the experience.

18. Declutter Your Space

Benefit: A clean and organized space can reduce stress and create a more peaceful environment, which can improve your mood.
How to Implement: Set aside time each week to tidy up your living area. Start with small tasks, like organizing a drawer or clearing off a surface, and gradually tackle larger areas.

19. Set Achievable Goals

Benefit: Setting and achieving small goals can boost your self-confidence and provide a sense of purpose.
How to Implement: Break down larger tasks into smaller, manageable steps. Set daily or weekly goals and celebrate your progress, no matter how small.

20. Engage in Physical Touch

Benefit: Physical touch, such as hugging or holding hands, can release oxytocin, a hormone that promotes feelings of connection and reduces stress.
How to Implement: Make a habit of giving and receiving hugs from loved ones. If physical touch isn’t comfortable for you, even gentle self-massage or holding a warm cup of tea can be soothing.

21. Limit News Consumption

Benefit: Constant exposure to negative news can increase feelings of anxiety and hopelessness.
How to Implement: Set specific times to check the news, and limit it to once or twice a day. Choose reliable sources and avoid sensationalist media.

22. Practice Self-Compassion

Benefit: Being kind to yourself can reduce feelings of guilt and self-criticism, improving overall well-being.
How to Implement: When you make a mistake, talk to yourself as you would to a friend. Remind yourself that everyone makes mistakes and it’s part of being human.

23. Spend Time Alone

Benefit: Taking time for yourself can help you recharge and reflect, reducing stress and improving mood.
How to Implement: Schedule regular “me time” where you do something you enjoy alone, like reading a book, taking a bath, or going for a walk.

24. Practice Breathing Exercises

Benefit: Simple breathing exercises can calm your mind and reduce feelings of anxiety.
How to Implement: Try the 4-4-4-4 technique: breathe in for 4 seconds, hold for 4 seconds, breathe out for 4 seconds, and hold for 4 seconds. Repeat this several times a day.

25. Keep a Positivity Journal

Benefit: Writing down positive experiences can help shift your focus from negative to positive aspects of your life.
How to Implement: Each day, write down at least one positive thing that happened. It can be something big or small, like a compliment you received or a tasty meal you enjoyed.

26. Do Puzzles or Brain Games

Benefit: Engaging your brain in activities like puzzles or brain games can distract you from negative thoughts and improve cognitive function.
How to Implement: Spend some time each day doing a crossword puzzle, Sudoku, or playing brain games online. It’s a fun way to keep your mind sharp.

27. Spend Time with Positive People

Benefit: Surrounding yourself with positive, supportive people can boost your mood and provide emotional support.
How to Implement: Identify the positive influences in your life and make an effort to spend more time with them. This could be through phone calls, video chats, or in-person visits.

28. Practice Tai Chi or Qigong

Benefit: These gentle martial arts focus on slow, deliberate movements and deep breathing, which can reduce stress and improve mood.
How to Implement: Look for beginner videos online or join a local class. Practice for at least 20 minutes a few times a week.

29. Dance

Benefit: Dancing is a fun way to get some exercise and release endorphins, which can boost your mood.
How to Implement: Put on your favorite music and dance like no one’s watching. You can do this alone at home or join a dance class for more structured learning.

30. Use Aromatherapy

Benefit: Certain scents like lavender, chamomile, and bergamot can promote relaxation and reduce anxiety

More Resources:

Think CBT: Managing Negative or Unhelpful Thoughts
Healthline: 5 Ways to Stop Spiraling Negative Thoughts from Taking Control
Psyche Central: I Feel Nothing: How to Cope with Emotional Numbness
Beck Institute: Coping with Depression
Morning Light Counseling: Lifestyle Comparison Grid

If you found this guide useful, let me know in the comments. My goal is to make this atlas a place that you can come back to for financial help that isn’t just a regurgitation of everything else on the internet.

You can learn about the secrets of wealth in America on the Youtube Channel as well.