I have been reading and observing this thread and many other threads that deal with the topic of depression.
I preface by saying that if you are dealing with depression you should go see a doctor. I am in no way shape or form a doctor, I am not here to help, but to raise awareness.
With that being said, I want to provide some different perspectives/pointers on how to raise awareness.
But before I start, I want to talk about depression itself/raise awareness. How does one fall into depression? What is it? Are there ways to treat/deal with depression?
Usually when talking about the depression things like bullying, loneliness, isolation, rejection, worthlessness, suicide, apathy, anhedonia, stagnation, powerlessness, paralysis, sleeplessness, overload of thoughts, anxiety, selfharm, escapism and many more topics get mentioned. It's a slow but insidious creeping feeling of lacking (self-)worth mostly reinforced by outside/external factors and internalized through our thoughts.
We start to feel empty, we perceive ourselves as nuisance on this world. We spiral down in a neverending circle of thoughts. Everything starts to become black and white.
So what is depression in essence?
It's a (chronic) inflammation of certain neuronic receptors. And this inflammation will continue to worsen over time, when being put under stress over a long period of time.
Strange huh? Usually when we talk about depression we go over to the social aspects of it and it certainly and most likely influences these inflammations, but what excactly happens when our body is put under stress? What is happening on a chemical and biological level?
Ever wondered why, when taking antidepressants, they're usually called SSRI?
Selective Serotonin Reuptake Inhibitor.
Serotonin is the key word.
So what is Serotonin?
Serotonin is a hormone that our body produces, and which takes a key role in our brain activities, specifically our central nervesystem. It is transmitted through neuronic receptors, neuron by neuron. Imagine a cable system which emits electric signals in short bursts but high frequencies.
Serotonin is a happiness hormone (You might have heard of Dopamine and Noradrenaline aswell). It is responsible for our perception of feelings and how well we are able to process stress.
But what happens when Serotonin is being underproduced or blocked through inflammation? Each neuron has receptors, kinda like a harbor where ships transport cargo, in this case Serotonin, between the gaps of each neuron. When inflammations start to occur, these receptors won't be able to transmit Serotonin in such quantity that which our body needs.
This is when we start to feel depressive.
You might have taken/are taking medicine in the past/currently. And might have not noticed a change or your well-being is even worse than before. What are the causes for this behavior?
When taking SSRI/MRI (Monoamine Reuptake Inhibitor i.e. Dopamine and/or Noradrenaline/Norepinephrine Reuptake Inhibitor), chances are your body/brain gets overloaded, literally, with Serotonin which in turn causes a phenomenon called Serotonin Syndrome.
What happened here? The SSRI provides something of a forced effect on the receptors. By limiting the reuptake of Serotonin in the presynaptic cell of the receptor, the level of Serotonin starts to increase and gets flushed out through the postsynaptic receptor. Imagine a water dam breaking and flushing out water, because of the pressure/high concentration of water, but with Serotonin.
This Serotonin Syndrome causes what many describe as cognitive decline, memory loss, loss of words, headaches, dizziness, nausea and many more side effects (in addition to depression).
So, the SSRI can be able to regulate the Serotonin Uptake, but they do not alleviate the inflammations that are still residing on the receptors, which is why some may feel that nothing has changed when taking/not taking antidepressants anymore.
Now we get to the interesting part:
What can you do to alleviate inflammations/reduce stress and deal in general with depression?
The very first thing one needs to raise, is their own awareness. What is causing the depression(biological/chemical/social)? How are you feeling and why are you feeling in certain way?
I'll provide some different perspectives on how to deal with depression and how to raise awareness:
- Keep a daily journal. Try to bring stability and order in your daily life by writing down every little thing you did that day, i.e. making bed, showering, eating, brushing theeth, doing work/hobbies, clean up, talking to people. You might think that these things don't matter when in reality they are a part of your life and your stability. Look at them as cogs that bring in motion bigger things.
- Write down three things you are thankful for, direct your mind to a positive state.
- Also doing things mentioned above, each day, it will give you a sense of discipline and with that comes stability, confidence.
- Keeping a hobby. Try to strive for variety. Try to achieve a sense of accomplishment and determination through perseverance. Set yourself some sort of guideline or goals which are managable. Start to raise awareness for your hobbies. Create something.
- Keeping tables/lists for certain activities, such as „what did I eat today“, „what do I want to achieve by next week/day and/or what have I achieved this week/day?“ „What kind of music am I listening to?“ „How do I feel currently?“
- Talking about your problems. Once you start talking about your problems, you start to raise awareness and begin to face your inner demons/ego/fear/“monkey mind“. You can do this by talking to someone who is affirmative of your problems, to yourself or by writing your thoughts down, raise your awareness.
I will specifically mention the talking part, because most of the time, when people are dealing with depression they don't have someone, who they can lend their shoulders onto, which in turn causes isolation and a feeling of rejection, which magnifies when the aforementioned rejection comes from someone close (i.e. Family, friends, lover)
- Drinking about 2 litres of water everyday, due to the minerals it contains.
- Try to get multivitamin tablets which mostly cover the following and/or get these through a healthy diet:
Minerals, Fatty acids and Vitamin intake. Magnesium, Natrium, Calcium, Kalium, Iron, Zinc, Selenium. Omega-3-fatty acids, Omega-6-fatty acids. Vitamin A, Vitamin B (B1/B2/B3/B5/B6/B7/B12), Folic acid/Vitamin B9, Vitamin C, Vitamin D, Vitamin E, Vitamin K.
- Magnesium, I will single this out, because I cannot stress enough how important Magnesium is for our body. It is a mineral that our body does NOT produce on it's own it has to be supplementend either naturally through food (i.e. pumpkin seeds, spinach, banana, water) or through tablets/capsules. Magnesium is responsible for about 300 functions in our body and will be replenished when stress arises. A daily dose of 300-400 mg of Magnesium is advised.
- Magnesium is responsible for removing Serotonin-blockades. Serotonin-blockades increases Depression, Moods, Fatigue, Exhaustion. So when Magnesium is taken, these blockades start getting removed by Magnesium and your flow of Serotonin stabilizes, because your Neurons start flowing naturally again.
- Vitamin D3, it is needed for the process of creating Serotonin together with Magnesium. Our body can produce Vitamin D3 naturally, by taking in sun light. Combine your intake of Vitamin D3 with Vitamin K2, to strengthen your bone structure aswell (Calcium).
- If you can't get enough sun light naturally, perhaps due to weather changes or geological circumstances, then consider getting a light therapy lamp. It can't recreate Vitamin D3 (specifically 25-OH-Vitamin D3) in such quantities and effectiveness than the real sun light, but it still has an effect in producing Vitamin D3.
- Try walking 10-30 min daily outside. Let your body take in sunlight in order for it to produce Vitamin D3.
- Sports/physical activity in general, once the body becomes physical active for about 20 - 45 minutes (warmup/workout), your body will produce higher levels of Serotonin (Dopamine/ Noradrenaline aswell). Sports can also be a great way to let out of your frustration and increase your focus/concentration (awareness of breathing for example). For men this will be even more crucial, because of the Testosteron production.
- Always, before exercising, give your body Magnesium, Glucose/sugar and Protein and keep a bottle of water with you. Your Body will transform your Glucose into Adenosintriphosphate (Energy essentially) which is very VERY important for your brain activities, especially when under physical stress. You will notice if you lack Glucose/sugar, when your eyes start to fade into blackness, which is always an alarming sign of being near unconsciousness. If you notice that, stop immediatly and start sitting/rest and drink water. Magnesium will replenish also when under physical stress, if you don't keep up your amount of Magnesium intake you will start to feel cramps, which can hamper you. Always drink so that your intake of Magnesium is stabilized. Proteins will be used for gaining muscle, each time you strain your muscles to a certain limit your body will start aching, thats when Proteins come into play by rebuilding and stabilising your muscles.
Now we get to a topic that many can relate to: Music/Sound.
But what does music/sound do to our brain?
Ever heard of these terms?
These are all frequencies that our brain switches on and off to. They are brainwaves to which our brain and our personal mood responds to. They are responsible for how we perceive situations and how productive we can be and how prone we are when dealing with stress.
- Alphawaves (14 - 8 Hz) are associated with relaxed state, daydreaming, visualizing. It's a state of subconsciousness.
- Betawaves (38 – 15 Hz) are associated with clearance, alertness, creativity. If put under high frequencies it turns into restlessness, stress, anxiety, panic. It is our waking consciousness.
- Gammawaves (100 – 38 Hz) are associated with peak performance. It is the optimal synchronisation of your brain activities.
- Deltawaves (3 – 0.5 Hz) are associated with intuition and dreamless sleeps, or deep sleeps. It is our unconscious state.
- Thetawaves (7 – 4 Hz) are associated with meditation, creative state of mind, dream sleep.
In order of frequency (starting from lowest):
Deltawave, Thetawave, Alphawave, Betawave, Gammawave
On day time we usually operate on the Betawave frequency most of the time.
Ever wondered why, when we listen to certain types of music, we start to feel relaxed and more calmer than usual? That's because we're switching from Betawaves to Alphawaves. Our concentration rises and we start to be more productive/creative.
Some people have heard of this certain term:
- You can reach this state of high concentration and nearly peak performance, by switching from the Alphawaves to the Thetawaves (or even Gammawaves). Creative people and people doing sports are usually associated with these terms. It is described as a phase where your only focus is the task at your hand, your start blending out your environment in favor of peak performance, you don't feel time anymore.
- Dependant on what we hear, we can manually switch from one brainwave frequency to another. (i.e. Certain music genres with slow calm rhythm like soul, rnb, jazz, blues, instrumental, natural sounds, vocals, choir etc. but also uplifting music like funk, disco tend to activate Alphawaves. Each individual has certain preferences in music genres, so our way of entering Alphawaves may vary)
Buddhist Monks can achieve an even higher state of mind by entering Gammawaves through meditation.
- Meditation/Yoga in itself is also a way to enter Alphawaves/Thetawaves and reduce stress levels. Buddhists do this in order to quell the “monkey mind“.
But what is the “monkey mind“?
It is our ego/fear/inner demon/anxiety that tries to put us into a state of paralysis, stagnation, procastination or “doing nothing“, because we tend to overthink things as humans.
Ever heard of Dolphin Therapy? What it does is swimming with dolphins and diving in water with these majestic animals, dolphins are capable of emitting sound frequencies called „echolocations“ into a range of 0.2 to 150 kHz, and since water is able to transfer sound at much higher rate (4.5x than air) , our body will resonate at a much higher pace to these sounds. And the interesting thing? It will put your brainwaves into Alphawaves and/or Thetawaves, which calms you down, due to the low frequencies emitted from the dolphin. This therapy is used to alleviate the pain from people dealing with ADHD, anxiety and depression.
So, we can see that these brainwaves seem to play an interesting role. Let's go even deeper and talk about the next topic and raise your awareness:
or more specifically the circadian sleep rhythm or biorhythm:
Our body is aligned to an internal 24-hour-clock (suprachiasmatic nucleus /SCN). Our hypothalamus in our brain dictates this clock through the hormone melatonin. We switch from a state of alertness to sleepiness back and forth.
The stronger and more frequently this rhythm is interrupted, the higher the risk that migraines, headaches, dizziness, depression, apathy, diabetes and many other (psychosomatic) illnesses begin to manifest, as inflammation and inflammatory foci develop which the body can not regulate because it is interrupted from the phases of deep sleep and thus its healing processes do not take place.
Now, what happens when we go to sleep? Our body starts to slow down, and while asleep starts to detox and cleanse our system of harmful substances and stress. This detoxification starts while we sleep. Sleep is initiated in different phases, the so called NON-REM and REM phases (REM stands for Rapid Eye Movement) and here the frequency range of our brain (alpha-, beta-, gamma-, delta- and thetawaves) plays an enormous role:
- Falling asleep (half asleep): Change from betawaves into the alphawave range. Eyes are closed, muscles relax. Heart rate and breath stabilize.
- Stage I light sleep, non-REM phase: Alphawaves. Eyes roll away. Muscles continue to relax.
- Stage II light sleep, non-REM phase: alphawaves go over to the thetawave range. Muscle tension continues to decrease. Sleep spindle is generated via brain flow frequencies. These prevent external stimuli from interrupting sleep.
- Stage III deep sleep phase: thetawaves move to the deltawave range. Teeth grinding or sleepwalking may occur at this stage.
- Stage IV REM sleep: The eyes move back and forth. Change from theta to gamma or betawave range, constantly switching between the frequencies.
Melatonin is THE hormone dictating our internal clock. But what is melatonin capable of?
Melatonin not only regulates our sleeping schedule and controls when we start to wake up, but Serotonin(remember?) is involved in the process of Melatonin production and Melatonin itself synergises with Insulin and Glucagon, two hormones which are involved with blood sugar level regulations while we sleep (if you deal with diabetes you might have heard of insulin resistance).
Melatonin, in addition to it's many other uses, functions as an antioxidant. It helps to repair damaged cells and plays a role in cognitive problems (Memory loss) and neurogenerative diseases (Dementia or Alzheimers for example).
As we age our melatonin production starts to decline.
Think of Serotonin and Melatonin as our day/sun and night/moon hormonal cycles.
While the nocturnal/night phase of our biorhythm begins, melatonin production starts to kick into overdrive and peaks (usually) 3 a.m. after that it falls rapidly. This is why some of us start waking up between 3 a.m. - 6 a.m.
Now, what can you do to encourage sleeping more frequently and well?
- Turn off the light, our body is no longer irritated by the flood of light and relaxes faster. We give the body the signal to go from the betawave range to the alphawave range, which promotes falling asleep.
- Turn off monitors, remove cell phones and other electronic devices from your body, they emit free radicals that produce stress (oxidative stress)
- If you want to eat something before going to sleep, then eat easily digestible proteins, e.g. Wholegrain bread, steamed vegetables or fish. The high content of proteins ensures that the kidney can easily digest them, your stomach is saturated and you will not be awakened from sleep.
- Avoid eating salads or fruits in the evening, these promote the fermentation process in the liver (because of high fiber) and you will get diarrhea, resulting in mineral loss. This has to do with the circadian rhythm, about 6 p.m. our body produces less enzymes and therefore fermentation processes decline, allowing for diarrhea.
- What happens if you consume sugar before going to bed or eating high amounts of sugar throughout the day and then go to sleep? The kidneys, liver and pancreas try to regulate the blood sugar level while sleeping through the hormones insulin and glucagon. The more sugar you consume, the more these hormones have to be produced and work on the utilization of the sugar, which means that you have to go to the toilette more frequently at night so that the deposits are being flushed out, therefore interrupting your sleep. This is also the point where overconsumption of sugar can lead to diabetes right here.
- Avoid taking acidic drinks, the body can not cope with hyperacidity in the long run. If you, for example drink soft drinks, which contain phosphoric acid and you drink it for a long time, your stomach will have problems with digestion in the long run, because the gastric mucous membranes are attacked by the phosphoric acid and these can be permanently damaged. Our stomach is a regulator of ph-values and our body is not meant to be exposed to high levels of acidic consumption. Instead try to focus on keep a basic/alkaline diet.
- Drink herbal teas instead( ginger has a calming effect, is basic/alkaline, reduces stress and promotes sleep), it binds waste and oxidative stress (free radicals) and is excreted via urination. Drinking tea also increases urination more frequently because of it's detoxificating nature.
- Start adding cherries to you diet, again do not consume them after 6 p.m. in high amounts if you choose to eat fruits in the evening (fermentation process). They increase Serotonin and Melatonin levels.
- Listen to music that is quiet and brings you into the alphawave frequency before going to bed.
- Regular bedtime, and a sleep of 6-8 hours.
- Sport / exercise promote sleep. A walk for 20 minutes is enough.
And now into a topic that gets mentioned, but buried usually, because when asking what to do against depression it's always the same platitude: „Go eat something healthy.“ “Have a healthy diet“
But what is healthy? Healthy means balanced around your bodily needs. I already mentioned some additions you can do when trying to sleep better, but they also account for a general healthy diet.
I will list some possible diet choices for intaking certain minerals, fatty acids and vitamins:
I'll start off with the most important ones for dealing with depression, but keep in mind (raise your awareness), never consume more than needed over a long period of time and always try to vary your diet:
- pumpkin seeds, sunflower seeds, linseeds, cocoa, bitter chocolate, amaranth, quinoa, sesame seeds, poppy, peas, chickpeas, beans, lentils, nettle, bananas, couscous, seaweed, almonds, dried fruits, spinach, broccoli, shellfish, kale, fennel, whole grain products, dried banana, millet, brown rice, dried figs, avocado, guavas, kiwi, papya, blackberries, rasperries, cantaloupe, grapefruit
- cabbage, broccoli, kale, head cabbage, napa cabbage, milk/dairy products (be careful of consumption, skip if lactose intolerance), pak choi, white bean, eye bean
Iron (combine it with Vitamin C):
- chard, dandelion, pumpkin seeds, linseeds, sesame seeds, giblets/innards, blueberries, blackberries, elderberries, currant, barley grass powder, parsley leaf, moringa, curry leaf,
Selenium(be careful to NOT overconsume, but raise your awareness about it):
- garlic, sesame seeds, peas, beans, chickpeas, lentils, brazil nuts, coconuts, coconut flakes, porcini mushrooms, sunflower seeds, millet, whole grain products, beef, veal, chicken, egg yolk, herring, lobster, tuna, rosefish, trout, asparagus, eggs, rice
- linseed oil, walnut oil, hemp oil, fish oil, krill oil, algae oil, llinseed, walnut, hemp, shellfish, tuna, mackerel, herring, trout, salmon, sardine, spinach, avocado, beans, savoy cabbage, almonds, soy, chia seeds
A little bit of information on Omega-6- and Omega-3-fatty acids:
Your intake of omega-6-fatty acids should have a ratio of 5:1 with omega-3-fatty acids. Also be aware of short chain/plant-based diet(alpha linolenic acid/ALA) and long chain/fish-based/meat-based diet(docosahexaen acids/DHA and eicosapentaen acids/EPA) Omega-3-fatty acids. Our body needs the long chain DHA/EPA from the omega-3-fatty acids. In order for your body to get to these DHA/EPA, your consumption of omega-6-fatty acids should be reduced to the aforementioned ratio of 5:1, because more enzymes will be used for conversion of omega-6-fatty acids when consumed in higher amounts, so that less enzymes will be left for the omega-3-fatty acids. Omega-6-fatty acids mainly come from consumption of meat.
Vitamin B1/Thiamin (Vital for the production of Serotonin):
- fennel, pecans, cashews, amaranth, whole grain product, millet, brown rice, quinoa, peas, beans, chickpeas, lentils, soy, broccoli, champignon, almonds, hazelnut, chestnuts, coconuts, pumpkin seeds, brazil nuts, sesame , sunflower seeds, walnuts
- almonds, soy, nutritional yeast, champignons, tempeh, peas, lentils, whole grain products, plums, pumpkn seeds, avocado, broccoli, hazelnut, turkey breast, macarel, veal,
- innards, macarel, meat, chicken, oysters, herring, egg, dairy products, meat, trout, salmon, tuna, anchovies, mushrooms, champignon, peanut, mung beans, turkey breast
- oatmeal, whole grain products, broccoli, avocado, peas, beans, lentils, liver innards, herring, tuna, macarel, salmon, sardine, anchovies, egg yolk, leaf lettuce, sesame, sesame seeds, kale, turkey breast
Vitamin B6/Pyridoxin :
(important for Serotonin/Noradrenalin/Dopamine/Taurin production and protein conversion)
- leaf lettuce, chicken, sesame, sesame seeds, macarel, veal, sunflower seeds, lentils, lentil seeds, banana, apple, avocados, cabbage, beans, peas, brown rice
Vitamin B7/Vitamin H/Biotin:
(also involved in protein conversion, helps with growth of hair, nails and skin)
- hazelnut, walnut, brazil nuts, peanut, oatmeal, whole grain products, cabbage, leaf lettuce, seafood, banana, strawberry, apricot, grapefruit, cherry, pear, tomato
Folic Acid/Folat/Vitamin B9/Vitamin M:
(Folic comes from the latin word folium which means leaf)
- spinach, parsley leaf, chard, broccoli, cabbage, kale, brussel sprouts, savoy cabbage, head cabbage, napa cabbage, pak choi, aubergine, hazelnut, walnut, endive salat, asparagus, tomato, leaf lettuce, peas, corn
- innards, macarel, meat, oysters, fried egg, herring, yogurt, caviar, liverwurst, egg, dairy products, meat, kombucha
Vitamin C (combine it with Iron):
- spinach, paprika, broccoli, savoy cabbage, kale, parsley, blackberries, nettle, dandelion, barley grass, black radish, dry figs, cucumbers, fennel, almonds, coconut, tigernuts, chestnuts, sprouts, mushrooms, champignon, currant, red currant, mango, grapefruit, oranges, citrus, strawberry, kiwi, papaya, guave, buckthorn berry, rose hip, acerola cherry, camu camu
Vitamin D (D3/25-OH-Vitamin D3):
- taking sun baths, 10-20 mins / if sun not present, light therapy lamp, 30 – 60 mins depending on lux callibrations
Vitamin K (K1/K2)/ Phyllochinon:
(combine with Vitamin D3 and Calcium, it regulates Calcium overconsumption, it will strengthen your bone structure)
- sauerkraut, butter, egg yolk, innards/liver , leaf lettuce, spinach, portulak, barley grass powder, spelt grass powder, kamut grass powder, cabbage, beetroot leaves, parsley, avocado, chickpeas
I mentioned two terms called “antioxidant“ and “oxidative stress“ sprinkled throughout my text. What are they and what have they to do with diet and eating healthy?
The greatest factor of these (chronic) inflammations on the receptors is STRESS. But stress itself can manifest in different forms. One of which is called “oxidative stress“. But how does it occur and what does it do to our body?
Now oxidative stress is a reaction of oxigen compounds called ROS which stand for reactive oxygen species or generally called under a broader term “free radicals“.
What do these “free radicals“ do? Ever wondered when chemotheraphy gets mentioned, these so called “free radicals“ get used for cancerous cells?
They destroy your cells.
If these “free radicals“ start to persist over a long period of time, they will destroy vital cells, DNA/RNA. This in turn causes inflammation and inflammatory foci. In the worst cases it can cause cancer, because the cells multiply uncontrollably due to the damage done on the DNA / RNA levels.
What can you do to cleanse your body of these “free radicals“?
Our body consists of multiple layers of skin, one which is called connective tissue/fascia, it is our gateway to letting molecular substances in and out of our body through our skin. We also breath oxygen in and out. And we do excrement toxins through urination and bowel movement.
We create “free radicals“ internally in our body through sports/physical activity, eatings habits, genetical impairments and of course inflammations. We also are exposed to “free radicals“ through our environment (i.e. radiowaves, heavy metals, social factors).
So where do antioxidatives come into play?
Through our eating habits/our diet. Our body is meant to be in balance, specifically the balance of ph – values. If our body is overacidified, we start to feel low on energy, due to the oxidative stress our body tries to combat and fails to cleanse itself, because it is overloaded with acids and low on basis/alkaline molecules. These inflammations are caused due to imbalances in our ph-values due to stress. Our internal organs are working 24 hours to cleanse themselves of any toxins, so if they are themselves overacidified, they will start to become inflammatory.
Here are some things you can do to cleanse yourself of toxins
- Drinking base water.
- Drinking tea, specifically herbal teas and green teas. They have an antioxidative effect on cleansing your body of toxins and promote healing processes depending on which flavour you drink (fennel, ginger, dandelion, green tea, hibiscus etc.).
- Avoiding overconsumption of acidic/phosphoric drinks such as soft drinks, lemonade, cola, wine, alcohole, milk, citrus juices, beer, hot chocolate, caffeinated beverages, carbonated beverages.
- Doing sports/physically activity, yes you put yourself under stress, but you are doing it mindfully so. I mentioned that Magnesium, Glucose/sugar and Proteins come into play when regenerating cells. And always keep a bottle of water with you. You will sweat out toxins, which is also an antioxidative measure.
- Eating base/basis/alkaline foods, such as fruits and vegetables (which are antioxidative), lower the amount of acidic diets (meat, fish, seafood, dairy products).
Does this mean that we have to avoid anything and all? No, but raise your awareness about the things you consume and what they do to your body.
Now for a little bit of trivia when it comes to choosing what to eat/drink:
Raise your awareness about high fiber and low fiber foods. Why?
You don't want to deal with either of these: Diarrhea or Constipation.
If you eat high fiber foods (seeds, legumes, nuts) in high amount over a long period of time/ or after 6 p.m. you with get diarrhea.
If you eat low fiber foods in (bananas, wheat flour products i.e. Bread, potatoes) high amounts over a long period of time you will get constipation.
Both of these cause a loss of minerals. You want to avoid them. Raise your awareness about the things you eat. Maintain a balance.
Now, I have given some different perspectives on how to deal with depression. If you have read through it up until this point I would like to thank you, for choosing to spent your time on raising your awareness. In essence you can thank yourself.
Again I am not here to help, but to raise awareness.