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There are a lot of different directions you could go. Getting your drivers license I think would be a good place to start if that's something you want. It would help open up more opportunities for you. Have you ever tried to learn to drive? You could practice in an open parking lot with your mom.
Exercise is great for me when I get stuck in a rut. If you can do it first thing in the morning it really helps to get your day started out well. There are a lot of things you can do right in your room. Anything to elevate my heart rate is a big help for me. I like working out with kettlebells. You can also do jump rope or body weight exercises with minimal space/equipment. There's a great book called Spark: The Revolutionary New Science of Exercise and the Brain that shows how beneficial exercise can be for you mentally.
As far as education there's the GED and for work everyone starts with no experience and gets a first job sometime. There are a lot of jobs you can do that don't require much social interaction. I worked fast food for a couple years and didn't work on the cash registers at all or interact with customers in any way.
You have a bunch of different options and opportunities. Pick one to start with and post again to let us know how you're doing or if you run into any difficulties so that we can help.
Please read the book SPARK by John J. Ratey, MD. Specifically chapters 3-5, but the whole book is an excellent read. It will help you understand how exercise will help you with bouts of stress, anxiety and depression.
It might offer you some valuable insight as to what is going on in your brain. Good luck and keep with it!
Do you mind if I suggest that you take a look at the book <em>Spark: The Revolutionary New Science of Exercise and the Brain</em>. It's a bit of a geeky book, but it's very good, and shows that there is a ton of research showing that the benefits of real exercise go beyond simple physical conditioning.
Frankly, I'd expect that the biochemical effects that serious exercise has on the brain will do more to counteract stress than being in a 'calm state'. I personally find that my workouts do more for my mental state than my meditation.
As difficult as it is to start, exercise can be an effective treatment for depression. Some studies have found that it is just as effective as medication in certain cases.
Give this a read sometime:
Anxiety is not something to be ashamed of. It is as much a physiological issue as it is psychological. I would recommend reading Spark! The author covers exercise and its physiological/physiological effects on a variety of conditions, everything from anxiety to adhd, dementia and depression. Essentially the brain of a person with cronic anxiety produces excessive amounts of cortisol which both inhibits neuro genesis in your brain cells but also will erode the connections and eventually kill cells off if it goes on long enough it can lead to chronic depression. At any rate its a book i wish i had read when i was your age and they do give you some recommendations for improving things (namely they recommend 30 to 60 minutes of cardiovascular excersise at 70 -80 percent of your max heart rate).
Spark is a great read that demonstrates many direct links to physical activities and mental\emotional well being, depression being one case studies involved.
My social life is pretty much limited to the weekends, and that's just fine with me. I'm pretty introverted by nature, so most of the time I'd prefer to hang out alone or with my wife than spend much time going out. When we go out on weekends, we usually meet up with people for hikes and things.
For exercise, I started about five years with the simple practice of taking a walk every day. The every day part was the key. Gradually, my walks got longer. Eventually, I started adding in weight training. These days, I do weights on MWF, interval cardio on Tuesdays, and yoga on Thursdays.
My meditation consists mainly of Vipassana (mindfulness) meditation, but occasionally I do a metta (lovingkindness) meditation instead. I use an app called Insight Timer, which is a nice simple timer if you want it to be, and also has a bunch of great guided meditations that you can access. If you're curious, /r/Meditation is a great place to start.
As far as the meditation/exercise combo, both practices work together to help your brain function at its optimal capacity. By training your ability to enhance your focus and concentration, meditation allows me to stay focused on my writing and allows me to access that coveted "flow state" more easily when I'm working. I'll try to keep this in the realm of the practical, but I've found that training my ability to access deeper states has helped with my creativity, too. Exercise, in addition to improving your circulation and getting blood to your train, triggers the release of other beneficial neurochemicals, including BDNF (brain-derived neurotrophic factor), which helps with the formation of new brain cells and is especially helpful when trying to learn and master a skill like writing well. I recommend the book Spark if you're interested in learning more.
All I do is be a magnificent student and human being. This book has helped me so much. Cuz I love STIMS. FUCK! I never knew drugs could be so awesome till I met stims.
It might seem like an advertisement but this book legitimately changed my perspective on a lot of things. Mostly stimulants, though. Yeah. Cuz stim addiction or stim..wanting?-- is a lot like ADHD.
Oh, shit, and uh, I realize my last post prolly didn't make it clear. I last took Adderall two weeks ago. Sometimes it's 6 months. Sometimes it's 2 months. Sometimes it's less... like, yeah, two weeks. I love adderall. My point was that I felt equal to what I felt on Addy or Vyvanse after 1.5 months of consistent exercise. Like, I legitimately felt as good as I felt on adderall 1 hour after exercising for the entire day... but the time that I felt that good on adderall was, like, 4 hours or something. I mean, I felt better than that for 1 hour, but then I felt worse than that for 2 hours (coming down).
Great! I wasn't saying you shouldn't, but I wanted to correct your misconception that exercise has nothing to do with nootropics.
If you want to look into it more, there is a book out called Spark That is very enlightening on the details of the subject with current research. I'm probably going to go outside after typing this and read some of it while I get some Vitamin D.
> That desire and drive that you really want to do it, not just doing it because it should be done.
Well, that's the thing. For me, the fact that it should be done makes me want to do it, but only because I have schooled myself so extensively in why it should be done.
You would do well to pick up a book called Spark that goes into some cutting-edge research on the subject; it's been very vindicating and helpful for me, especially since I've been under a severe amount of stress lately and exercise really does do wonders for dealing with that sort of thing--the thing is, now I know why in a much more vivid way, and that motivates me to act, much like being shown how a screwdriver works would invigorate you to use it.
Also, I think it helps to do what they call "not breaking the chain", where you make sure to do something every day. Even if it is a very short and silly exercise, exercising every day will build on you and even come to help define you. Also, doing it every day will accelerate the process of habit formation. On the days you can't be bothered to go to the gym, devise ways that you can exercise at your house. Hell, for cardio, I love dancing, and all that takes for me is several square feet in a bedroom and some good speakers! Weightlifting only requires a couple of dumbbells. You can do it, and doing it every day will quickly show you that you can.
To second this concept, you should read a book called "Spark: The Revolutionary New Science of Exercise and the Brain" by John J. Ratney. It discusses the effects of exercise on the brain. There is a section specifically regarding depression and motivation.
1) I am a personally a huge advocate of non medical techniques for ADHD such as Cognitive Behavioral Therapy, learning techniques that you will do to make you more organized including emotional control techniques, mindfulness meditation, and exercise.
But the point you did not seem to realize is I advocate those things in conjunction with medicine. This is called multimodal treatment you treat the problem with multiple tools, and use multiple methods to get the best treatment result with the least amount of side effects.
Meds are Yin, Non Meds are Yang, it works best when you use them together, for if you do not sometimes you unbalanced the system and get side effects or lack of treatment, which is sad for often when used together such side effects are manageable.
You need to think about the body holistically and not just 1 system but instead as a network of parts.
Your body has three types of systems that modulate the brain, Image Link to make this easier to understand
The nervous system aka neurotransmitters and neuromodulators
Endocrine System what normal people call the Hormonal Systems. This system includes hormones such as insulin and other hormones for how much sugar your body uses right now vs gets from fat, and when to grab that energy right now for even if your body or brain needs energy without the endocrine system your cells will not get energy. What triggers the endrocine system norepinephrine and to a lesser extent dopamine aka those neurotransmitters.
Oh that endorphins that you were talking about you get from exercise, that is your endrocine system and to a lesser extent your immune and neurotransmitter system. Those little endorphins are little neuropeptides, they trigger the exact same system that morphine triggers which is called the opioid receptors. How did endorphins get their name? endogenous orphine, endogenous morphine, or the morphin your body naturally makes. Now endorphins are very good if you get them every day, they are very bad though if you get them in large number when you do not need them for long durations of time for your body does not know what is happening and certain chain reactions occur that can lead to addiction in some people. Now when you trigger these receptors you actually start up the bodies immune system, and this does "better body maintenance" but if you do large quantities for long periods of time, when you are not actually injured, the immune system can't shut these receptors down.
Chronic inflammation leads to anxiety disorders, depression, fibromyalgia, and also changes your bodies sensitivity to pain. We also think autism is partly related to chronic inflammation in some but not all cases
Have you ever heard of MTHFR deficiency? It is a disorder where you can't create the bodily repair things you need for your body has genetics which makes it sucky at making an enzyme which converts folic acid (vitamin b9) into the form your body actually uses for vitamin b9 is just a mere precursor. If you have two gene combinations for the MTHFR you are screwed and must be very picky on your diet for you can get the neccessary final product from certain vegetables or instead of taking vitamin b9 you take the final product such as Metafolin and Deplin which give you the final product Levomefolic Acid. Now if you only have "1 bad gene" just merely eating fortified foods not even vegetables, but all those vitamins they put in things like cereal and you should be fine, it takes two bad genes not 1 to cause this problem. Since the FDA mandated certain foods to be fortified automatically since its dirt cheap to do so, we have cut down 75% of birth defects in america, for if you do not get enough folic acid to make the final product during the first 28 days of pregnancy your neural tube the precursor to the brain, brainstem, and spinal cord does not form right.
You need to understand your body is a holistic instrument and all pieces need to be working. I am an advocate of exercise, good eating, vitamins, cognitive behavioral therapy, etc. All three type of disorders run in my family, and I personally have neurotransmitter problems and immune related problems with a forever I am stuck with it chronic autoimmune disorder. I get how important all those things are.
But neurotransmitter are part of the puzzle as well. No amount of exercise will fix a MTHFR deficiency, and you may not die of a heart attack due to ADHD or motor tics, but that is a neurotransmitter problem not a hormonal or immune problem. Now you can do some things that are not med related to modulate your own neurotransmitters such as exercise, but this has limits. Motor tics is a serious disorder, my mom deals with such people ever day as an Occupational Therapist, and one of my cousins has it as well.
Do not reject medicine, until you talk to an expert of the brain, and not use just your intuition, or listen a person on the internet. Keep your options open. You can always "close the door later, but at least pursue multiple avenues.
All humans suffer this but is far more common with ADHD, there are brain reasons why.
What you are describing is what the common man calls ego depletion wikipedia link on ego depletion
What really happens is all humans have a self regulation pool, to use certain parts of your brain, namely the frontal lobes, you need many resources and the more you concentrate, make decisions that require thinking, require lots of working memory to do tasks, use up a lot of emotional control (such as an intense emotional fight) you use up the self regulation pool. You use up the resources that the frontal lobe needs to think.
Thus you activate a different part of your brain, for it is far easier to use this part of your brain. This part of the brain is called the default mode. All humans use the default mode lots of times per day. All humans when you use up all the energy in the self regulation tank will switch to the default mode. ADHD people first use the default mode more often and often by accident (more on this later) but they also use up the Self Regulation fuel tank far faster.
Here is some links on this.
Video of Dr. Barkley talking about the ways you treat ADHD that are not med related for 13 minutes. About half way through he talks about the self regulation fuel tank.
Here is an article from MIT about Adult ADHD, and ADHD people who get better. It talks about the default mode. Here is a picture of the brain regions active with the default mode notice the 3 pictures, the active ADHD in the middle has red only in the back, but the never ADHD (left) has red in the front and back, as do the ADHD people who get better. Well the back of the brain which all 3 groups have and is red is the part of the brain that gets the most blood flow, so when you are cognitively tired it is easy to refuel that area, but its not easy to refuel the frontal lobe.
Lastly this is a post I wrote 2 months ago about these brain regions and ego depletion
ADHD, Blood Sugar and Glucose, Hypoglycemia, Astrocytes, Norepinephrine, Dopamine, Exercise-they are all connected
Now this is a theory which we have really good evidence for, of one of these factors that is involved with ADHD. Pretty much the fuel tanks in the frontal lobe are smaller in ADHD for various factors, so it is easier to wear them out than non ADHD people. Meds treat this by making the frontal lobe work more effectively using less energy from these fuel tanks, to actually use the energy from the fuel tanks and not to be stingy for this is important, they also tell your body to refuel the fuel tanks faster, and to keep them "stocked up" instead of putting that energy as fat. Exercise is also very important for due to other factors it causes you to use these fuel tanks more effectively, efficiently, and to top the fuel tanks off at higher amounts by making the fuel tanks bigger.
Now this is not the entire problem of ADHD, but just one of many problems that is occurring with ADHD and it explains why meds and exercise help ADHD, as well as things such as the pomodoro technique. It also explains why children can't focus as long as adults no matter if children are adhd or not adhd and thus we have different learning styles in elementary vs high school or college. There is a reason why one of the two authors of the ADHD Book Driven to Distraction, Dr. John Ratey of Harvard has written a book on the importance of Exercise in cogntive brain function for ADHD and non ADHD (the book is called spark)
sorry for the rambling, blush
Start getting back into it slowly with walking some distance then brisk walking. This book is well worth reading.
Here's a good book on the subject!
Apropos, given op's username