In “Setting a Time Limit for Depression,” guest Matt Zinman, who has extensive personal experience
with depression and other mental illness in his family,
shares his strategies for managing and overcoming depression, emphasizing his 3-Day Rule.
This rule suggests that while a couple of down days can be manageable, by the third day,
“purposeful action” is required to prevent sinking deeper into depression.
Matt explains his “mood scale,” which helps individuals recognize their emotional state
and take appropriate action to maintain or regain mental health.
He highlights the importance of sleep, nutrition, hydration, minimizing stress, avoiding negativity,
staying active, and reaching out to others, even when tempted to isolate.
Exercise, structure, and engaging in joyful activities are critical components of his plan.
Matt also stresses the value of self-kindness and “earned confidence,”
which come from recognizing one’s resilience and capability to handle life’s challenges.
He advises having a list of positive traits and activities that bring joy, to refer to during difficult times.
The episode ends with a call to practice self-kindness and support each other in their mental health journeys.
