how to beat depression like it owes you money

Join 10,000+ people building mental clarity and social confidence every Thursday for free. Takes 20 seconds: ⬇️🔥 https://www.newelofknowledge.com/ I refuse to put mid-roll ads or sponsorships in my videos. So your support (a coffee a month) helps keep what I do alive 🥹, ily either way:    / @newelofknowledge   👀 Build unbreakable social confidence here: https://newelofknowledge.eo.page/soci... Instagram: https://www.instagram.com/newelofknow... X:   / newelofknow   Spotify: https://open.spotify.com/show/1FRO4KM... Thank you to Alex Korb who wrote the Upward Spiral & was a big inspiration for this video. Here's his book: https://www.amazon.co.uk/Upward-Spira... 0:00 Not my favourite emotion… 0:30 Understand & spiral upwards 0:55 The bad & good news… 3:32 Change neuron firing & you change your brain 5:53 Neurotransmitters are the gatekeepers 7:56 The brain regions you need to know about 11:32 Preface before you spiral upwards… 12:16 (1) How to conquer anxiety 21:09 Why you notice your mistakes more when depressed 22:44 Bad memories & how to become more optimistic 24:40 (2) Habits 27:16 Willpower 27:08 How to increase serotonin levels 27:32 Make sacrifices more rewarding through goal setting 28:05 Treat yourself like a puppy 28:37 How to stop procrastinating 29:26 (3) Exercise 30:17 Your brain’s natural steroid 31:05 Why you other think & how to deal with it 31:45 How exercise effects sleep 32:27 (4) Set goals & make decisions 33:20 Best vs Good decisions 34:20 Setting goals determines what we pay attention to 35:25 Don’t set vague goals 35:47 Decide for something you want 37:15 (5) Sleep 37:30 Sleep architecture 39:15 The circadian rhythm 40:22 What to do when you can’t sleep/randomly wake up 41:13 (6) Biofeedback 41:43 4 ways to improve biofeedback 42:41 Breath 44:00 How to feel more grateful (not more guilty) 45:35 (7) Social 46:07 5 ways to increase oxytocin levels 48:12 Take your socialising seriously 49:02 Closing message… Disclaimer: I am not a healthcare professional. Please consult a doctor for any prescriptions/further treatment for your depression.