Ask Lemmy
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I used Ai to vent my problems to, and binged research papers. Read up on cognitive behavior therapy and the mechanics of depression.
I also made some big life changes and cut WAY back on drinking, but it took months and years to ease into the changes. Im still having shit days often, but can actually troubleshoot my mood and see why I'm depressed.
Half if it is don't dwell on the bad things and that is damn hard. You got to catch your brain thinking something like "im a fuck up", or "I get no benefit from $hobby". Once you catch it stop or distract the though, literally tell the thought to fuck off if that works for your head.
Once your ready start stacking little things like showing and walking a few laps around the house over time. Its sound like bs but it helps.