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Sphere on Spiral Stairs

Be the Constant

In my younger years, I used to believe that I was more impulsive than a planner. However, as I entered my 30s, I realized the importance of setting patterns and behaviors for long-term health, wealth, and happiness. I discovered the significance of incorporating basic life tasks into my daily routine, transforming them from stressful chores into positive habits that propel me forward. This includes nourishing my body with good food, checking in with my emotions, establishing a nighttime routine, exercising daily (with occasional rest days), setting and pursuing goals, saving or investing extra money, and prioritizing meaningful connections every day. Now, I'm not suggesting that you plug yourself into the matrix or that I don't experience tough days. The key lies in practicing the art of resilience, shrugging off bad days, and forging ahead. Sure, there are moments when I forget to take my morning vitamins or decide to snooze a little longer, but it's the consistency in our behaviors that shapes our habits and routines.

For the past 22 years, I have personally battled with depression, and while I believe everyone experiences it differently based on their own life journeys, there are common factors that have helped me manage it. Firstly, exercise has been crucial, as a study in the Journal of Psychiatric Research highlights its significant impact in reducing depressive symptoms through the release of endorphins, improved neuroplasticity, and regulation of mood-regulating neurotransmitters. Additionally, nutrition plays a vital role, with research suggesting that certain foods rich in omega-3 fatty acids, antioxidants, and vitamins can reduce the risk of depression and enhance mood. On the other hand, a diet high in processed foods and unhealthy fats has been linked to an increased risk of depression. Another powerful tool has been self-meditation, which promotes relaxation, mindfulness, and stress reduction, leading to improved emotional well-being and reduced depressive symptoms. Lastly, establishing consistent daily routines has enabled me to maintain stable relationships in my life. While depression may have a hereditary aspect and regardless of a wild childhood my mother also battled with mental health, I have found that focusing on exercise, nutrition, self-meditation, and routines has helped me effectively manage its impact and maintain a better quality of life.

Embarking on this journey has been a 12-year work in progress, and I don't expect anyone to undertake a complete life overhaul overnight. It all begins with taking small steps and gradually adding more. My personal transformation started with incorporating physical exercise into my routine while focusing on weight loss. As I delved into the realm of proper nutrition, I also began addressing my unhealed traumas. During my later 20s, I dedicated myself to refining my daily habits, one step at a time. Just like it's never too late to pursue education, start a new project, or make a significant life change, the key lies in taking things one block at a time. Remember, it's a daily grind, but the progress is worth every effort.

-💚 Trev, A guy who knows the best versions of ourselves can make the biggest impact on the people in our lives.


Now in my 30s, I realized the importance of setting patterns and behaviors for long-term well-being. Incorporating exercise, proper nutrition, self-meditation, and consistent routines has helped me manage my battle with depression. It's a gradual process that involves small steps and resilience. Research supports the positive effects of exercise, a healthy diet, and self-meditation on mental health. Despite a hereditary aspect and a challenging childhood, focusing on these factors has improved my quality of life. It's a 12-year journey that emphasizes progress over perfection.

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