Dedicate at least an hour each day to focused, undistracted thinking, sitting still and allowing thoughts to structure themselves. This practice, similar to meditation but focused on reasoning, helps in deep abstract thought and problem-solving.
When engaging in deep thinking or writing, discipline yourself to protect that time by eliminating distractions like phones and notifications. Use tools like a ‘focus mode’ on devices to create a pure, distraction-free environment for mental work.
If experiencing panic disorder, consider Cognitive Behavioral Therapy (CBT) to identify early signs of panic attacks and the underlying cognitions. This therapy can train individuals to derail panic attacks effectively, often within 6-12 sessions.
Be aware of early morning awakening (waking up inexplicably early, like 2-5 AM, and being unable to fall back asleep) as a potential early warning sign of depression. Family members can also observe changes in behavior before the individual does, offering crucial early detection.
Ensure proper hydration and electrolyte balance by dissolving one packet of Element in 16-32 ounces of water first thing in the morning and during physical exercise. This supports optimal brain and body function and prevents diminished cognitive and physical performance from dehydration.
Consider taking an all-in-one vitamin, mineral, and probiotic drink daily to cover basic nutritional needs and make up for deficiencies. Probiotics are vital for microbiome health, which interacts with the immune system, brain (mood), and other biological systems; Vitamin D3 and K2 are also essential for brain, body, and cardiovascular health.
Engage in Non-Sleep Deep Rest (NSDR) or Yoga Nidra sessions, even for short durations like 10 minutes, to greatly restore levels of cognitive and physical energy. Apps like Waking Up offer various programs for different durations and types of meditation.
When discussing feelings, move beyond jargon like ‘depressed’ to specific, unambiguous real-world examples, such as how much one looks forward to the future or plans for tomorrow. This approach helps in understanding actual internal states more precisely.
For clinicians, sampling prescribed medications (under safe conditions) can provide a deeper understanding of the patient experience, including side effects like sleep or libido disruption. This direct experience can significantly enhance empathy and clinical decision-making.
When encountering difficulty or ‘friction’ in creative or problem-solving tasks, acknowledge the aversive feeling but maintain hope that a solution exists. This mindset can provide a ‘propulsive force forward’ to persist until the right solution is found.
Recognize that the potential therapeutic benefit of psychedelics (like MDMA) for conditions such as trauma and depression may stem from the brain’s ability to learn from the altered experiences. These experiences can reveal new possibilities and connections, which are then integrated after the drug’s acute effects wear off.