#5. Master Depression with these Actionable Steps Part 1
Depression may feel like an impenetrable wall, but like everything else, the blues can be broken down, one piece at a time.
The ‘Neuroscience-based Tools’ section is a companion for The Stoic Manual to help you become wealthier, happier & more powerful by boosting your resilience, drive, mood, motivation, relationships, focus, and overall health—by Dr. Antonius Veritas.
Depression is a thief, it steals the color from life.
And my friend Sarah was its latest victim.
Sarah wasn’t always like this.
She used to be the one you’d call when your world was falling apart.
She’d listen, really listen, and somehow always knew what to say.
Her energy was magnetic, her laughter contagious, and her creativity boundless.
But over the past few months, something shifted.
Sarah told me about her mornings—how she wakes up at 4:07 AM every single day.
The silence of her bedroom is overwhelming, yet her thoughts are so loud they drown out everything else.
You’re not enough. You’re failing. They say.
She lies there under the weight of an invisible force, willing herself to move, but her body feels heavy, her chest hollow.
What happened?
At first, she thought she was just tired, overworked maybe.
She started saying no to things she once loved—partying with friends, her fortnight hikes, painting late into the night.
She told herself it was temporary, that she’d bounce back once life calmed down.
She even practiced having a positive outlook on life.
But the longer it went on, the more she withdrew.
Her vibrant world narrowed to a grayscale monotony.
And now, she feels like a shadow of herself.
The things that once brought her joy—her art, her connection with friends, even her morning runs—feel unreachable, like they belong to someone else.
She feels trapped in her mind, caught in a whirlwind she doesn’t know how to navigate.
Maybe you know someone like Sarah.
Maybe you are Sarah.
I want you to know that depression is not a personal failure, and you are not alone.
Depression doesn’t just affect the mind—it affects the body, the way we think, and the way we connect with the world.
But there’s a way forward.
Depression may feel like an impenetrable wall, but like everything else, the blues can be broken down, one piece at a time.
In this guide, we’ll draw on the combined insights of neuroscience and trauma therapy to unpack the layers of depression—its roots, its mechanics, and most importantly, the strategies for overcoming it.
You’ll find tools here to rebuild a life of joy, purpose, and resilience whether you’re fighting this battle yourself or supporting someone who is.
The road is challenging, but it’s one worth taking. Let’s walk it together.
Understand Depression
1. The Neurobiology of Depression
Depression rewires the brain, creating a feedback loop of distress:
Dopamine Deficiency: Hinders the reward system, leading to anhedonia (loss of joy in activities). Learn how to manage your dopamine here.
Serotonin Imbalance: Fuels emotional instability, excessive guilt, and negative thought spirals.
Norepinephrine Deficiency: Reduces alertness and energy, contributing to mental fog and fatigue.
2. The Role of Stress and Inflammation
Stress as a Trigger: Chronic stress raises cortisol levels, damaging the hippocampus (memory and mood regulation) and overactivating the amygdala (fear and emotional responses). Learn how to manage stress here and here.
Inflammation’s Role: Elevated cytokines like IL-6 interfere with serotonin production and promote depressive symptoms.
3. Trauma’s Lasting Impact
Dr. Paul Conti describes trauma as an “emotional abscess”—a wound that remains unprocessed and subtly sabotages self-worth and relationships.
Trauma-Driven Narratives: We may unconsciously internalize beliefs like, “I’m not good enough” or “I’m unlovable.”
Key Signs:
Persistent feelings of shame or inadequacy.
Hypervigilance or emotional numbness in response to stress.
Build a Recovery Framework: Comprehensive and Practical Strategies
1. Biological Health: Resetting the Foundations
A. Anti-Inflammatory Nutrition
Nutrition is a foundational pillar for mental health.
Prioritize foods that reduce inflammation and optimize neurotransmitter production.
What to Eat:
Fatty Fish (Salmon, Sardines): Rich in EPA and DHA, which combat neuroinflammation.
Dosage: Consume 2–3 servings per week or supplement with 1,000–2,000 mg of EPA daily.
Dark Leafy Greens (Spinach, Kale): Provide magnesium, which is critical for serotonin regulation.
Turmeric (Curcumin): Reduces cytokine levels; pair with black pepper for better absorption.
Fermented Foods (Yogurt, Kimchi): Support gut health, which directly impacts serotonin production.
What to Avoid:
Refined sugars, processed foods, and trans fats, which exacerbate inflammation.
Meal Plan Example:
Breakfast: Greek yogurt with chia seeds, walnuts, and blueberries.
Lunch: Spinach salad with grilled salmon, avocado, and olive oil dressing.
Dinner: Lentil stew with turmeric and vegetables.
B. Exercise: The Neurochemical Reset
Exercise not only boosts endorphins but also directly stimulates the production of dopamine and serotonin.
How to Build a Routine:
Begin Slowly:
Start with 10 minutes of light activity daily (e.g., walking around your block).
Gradually increase to 30 minutes of moderate aerobic activity (e.g., brisk walking, cycling) five days per week.
Strength Training:
Include two resistance sessions weekly. Focus on compound exercises like squats, deadlifts, and push-ups.
Trauma-Sensitive Movement:
Practices like yoga or tai chi integrate mindfulness and help regulate an overactive nervous system.
C. Sleep Hygiene for Restorative Recovery
Sleep is the brain’s repair mechanism, and depression often disrupts it. Correcting sleep architecture involves:
Morning Sunlight Exposure: Spend 15–20 minutes outdoors within an hour of waking to reset circadian rhythms.
Pre-Bed Rituals:
Replace screens with relaxing activities like reading or journaling.
Use white noise machines or calming apps like Calm or Oak for guided meditation.
Yoga Nidra for Deep Relaxation: A guided meditative state that increases dopamine by 60%, promoting restorative rest.