August 14, 2025 • 18 mins
Win Over Depression Course: '14 Days to Mental Health Wellness"
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Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Speaker 1 (00:10):
Hello and welcome to when Over Depression.
I am your host, tamara Trotter.
This podcast is dedicated toall of those who suffer with a
mental illness and are tryingdesperately to live better.
It is also dedicated to allthose family members who are
trying to better understandtheir loved ones who suffer with
(00:32):
a mental illness.
This podcast will also help youto learn how to thrive anyway,
despite your mental illness,because you are not your mental
illness and you can feel better.
I am a living testimony,someone who has lived with
(00:53):
depression for most of my adultlife.
However, when I decided tobecome proactive in dealing with
my own mental illness dealingwith my own mental illness I
learned how I could live betterby coming up with many
techniques that would encourageme to push through the pain on
my hardest days, and because ofthat, I've been able to host
(01:18):
this podcast every Friday whenOver Depression.
Hang on for just a moment, andI'll be back with another
episode of when Over Depression.
Today's topic is on grace, andso what is grace?
Grace is something that weextend to individuals who are
(01:41):
dealing with something in theirlives that we may have no idea
is happening.
It is giving someone thebenefit of the doubt.
It is giving an opportunity toourselves and to other people to
not be so hard on ourselves, tonot have so many high
(02:04):
expectations that when we don'tmeet them, we just want to
wallow in despair.
In the last three years, thiscountry has been turned upside
down.
People have been dying due toCOVID and other reasons, and we
have fought many symptoms in ourlives that are indicative of
(02:27):
the pain and suffering and thetrauma that we have experienced
because of what is going on inthe world around us.
Who is it that you may need toextend some grace to?
You probably need to start withyourself some grace to.
(02:48):
You probably need to start withyourself.
Maybe you are too hard onyourself and when you don't meet
all of the standards that youset for yourself, you feel as if
you are failing.
But the truth is, if you aremaking some progress, if you are
doing some things differently,the small, little incremental
change and the opportunity thatyou see yourself in moving
(03:12):
forward.
You need to celebrate even thesmallest wins, because the
smallest wins will continue togrow and grow as long as you
take a moment and recognize yourareas of growth and development
.
I really encourage those who arelistening to this podcast.
(03:35):
Are there people who have madechanges in their life that you
have not given them credit for?
Do you realize that when youtake the time to appreciate and
encourage someone, that itbuilds their self-esteem, it
lets them know that you do careand it helps them to continue
(03:59):
making better choices?
So who is it that you may needto apologize to, or who is it
that you may need to sit downand have a difficult
conversation with and let themknow that you do believe in them
, that you feel as though theycan get over this hump, they can
(04:22):
dig themselves out of this deepditch that they have found
themselves in.
But would you partner with themone more time so that they
still know that you love andbelieve in them?
When we extend people graceother people in situations and
times and circumstances when weneed to have grace extended to
(04:47):
us, we will have thatopportunity as well, because
whatever we do in our lives, thelittle compassion that we show
to others, oftentimes it isrepaid back to you tenfold.
So what can you do this week toextend some grace to another
(05:08):
person?
As we continue to talk moreabout our topic this week on
grace, I am pleased that we willbe celebrating our 80th episode
next Friday.
As I was looking over many ofthe episodes that I have
presented to you in the past, Icouldn't help but look at the
(05:32):
different topics Keep going,resiliency, understanding
capacity, how to show gratitude,pushing ourselves every single
day.
Pushing ourselves every singleday Six lies.
Your depressed mind tells youFive reasons to change, due to
(05:56):
inspiration or desperation, andI was just pondering how much it
takes to overcome a mentalillness, and that's another
reason why we should all begiving ourselves grace.
There is so much that has to bedone every single day in order
for us to continue surviving,and it really isn't fair.
(06:18):
Life is a lot of times isn'tfair, and there are so many
difficulties and challenges thatwe face in our lives that we
can become tired and just don'twant to keep going.
And I get it, I completelyunderstand, especially if you
feel as though, if you continueto keep going, nothing will
(06:41):
change.
So then, what would be a reasonto keep going?
And the reason for me and I'llsay a reason that you might
consider is that there's alwayshope.
There's always hope for abetter tomorrow, but the reality
is many of us need to dosomething different in order for
(07:04):
that reality to not onlypermeate our individual lives
but impact the lives of peoplearound the world.
And it's a tough chore.
It is something that is veryhuge and can be or feel like
it's insurmountable, and Iunderstand that that is why
(07:25):
people give up and they quit,and so I know that when I say
giving up is never an option,that it's easier said than done,
because there just seems to bemuch more to give up on than to
fight for.
So I want you to just takeyourself back to a time in your
(07:48):
life when things were going muchbetter for you.
Maybe you had a job that youenjoyed.
Maybe you lived in a differentlocation.
Maybe you had to move away andyou were sad because some
friends you had to leave behind.
Maybe that is what affectedyour health and your mental
(08:08):
health and you started havingchallenges with depression.
I know I get it, and so when Iwas thinking about this episode
on grace, I was thinking that,yes, we need to extend grace to
ourselves.
We need to appreciate and showgratitude for the things that we
(08:30):
have, but it isn't always easy,especially when we may be
around people who are constantlyspreading their venom, whether
it's being hateful, or justbeing the type of person who
(08:51):
just complains all the time, andoftentimes we don't have
control over our currentcircumstances or where we find
ourselves, even where we live orwhat we have access to.
So it can be a tall order someof the things that I've been
sharing for you to take on, butI want you to think about your
(09:17):
life and your purpose and justask yourself the question about
whether or not you are living upto and fulfilling your true
purpose on the earth, and we allhave a purpose.
We may not have yet identifiedit, but there is absolutely a
(09:39):
reason for your existence, so Ichallenge you to figure out.
Why are you here on this earth?
What assignments have you beengiven?
I'd like for you to start towrite down what you think your
purpose is and on July 1st, when, over depression, we'll be
(10:03):
introducing a journal a journalfor purchase that you can use in
order to complete many of thehomework assignments that I have
given, as well as a few nuggetsto help you better understand
your symptoms and what you aredoing, that is working and what
(10:24):
you may need to add.
I wanted to also give youanother pointer on what you can
do, especially when you're home,in order to feel better.
And what I'd like for you to dois turn on every single light
in your house, every singlelight, turn it on and leave it
(10:48):
on for 45 minutes.
Turn it on and leave it on for45 minutes and while the light
is on, I'd like for you to justwalk around, take note of the
different types of lights.
You have the brightness, and Iwant you to just focus on
becoming a bright light in yourfamily and a bright light for
(11:11):
yourself.
Leave it on for 45 minutes sothat you will be able to
actually feel better about yourcircumstances.
Whenever we can provide lightto a situation, we have the
ability to improve thatsituation.
(11:32):
So leave them on for that timeframe and then turn them off.
And, if you have theopportunity, every 72 hours,
turn on all the lights in yourhouse for 45 minutes, because
you are working toward lettingyour light shine and becoming a
(11:54):
brighter light for yourself andfor your family.
This is another way to help youget there.
So, as we wrap up this episodeabout grace, I want you to write
down all of the smallincremental changes and
improvements that you have made.
(12:16):
Whether it is yes, I haveconsistently in the last month,
accomplished at least two goalsevery single day.
I commend you.
If you have been getting the 15minutes of sunlight every
single day, give yourself somecredit.
If you have gotten back intouch with a friend that you
(12:41):
have not spoken to in quite awhile, give yourself a point.
If you have listened to somemusic or watched a movie that
brings you joy, give yourself apoint.
What I want you to see is thatall of these steps that you're
taking to get you back on trackand to feeling better, all of
(13:06):
these steps are helping yourmental health.
Early on in one of my episodes,I talked about that there are
foods that you can eat that helpto improve your mental illness,
and I will go over them again.
The first food is almonds, thesecond food is avocados and the
(13:29):
final food is salmon.
And I also talked about how, ifyou can decrease your sugar
intake by at least 50 percent,you will improve your mental
health, because sugarperpetuates depression and it is
not good for you to partake of.
(13:51):
If you are willing to make someof these very easy changes, you
are going to start to feelbetter and better and eventually
your symptoms will begin tosubside.
Stay encouraged, be of goodcourage, because you can get to
(14:13):
the top of the mountain that youare climbing and I know that
the mountain is high and it'srocky and it's unstable, but you
will continue to climb becauseyou have what it takes to take
that next step.
(14:34):
Even when you don't feel likeyou can, even when you don't
feel like getting out of bed inthe morning, you end up getting
out of bed.
That is progress.
Even when you don't feel likegoing to work, but you get up
and you get dressed and you getin your car and you drive to
(14:56):
work.
That is progress.
I want you to celebrate thesmallest increments of
improvement that you make and,remember, give yourself grace,
because you have a lot on yourplate.
There is a lot that is expectedof you and you are still just
(15:20):
one person, and if you do thevery best that you can do as
often as you can, then that isall that can be expected of you.
Stop beating yourself up fornot being able to achieve the
(15:41):
lofty goals that you set foryourself.
We have talked about smartgoals, setting goals that are
realistic, because when you setgoals that you are most likely
not to achieve, that is going toadd to your depression.
I have recently startedcoaching others in their quest
(16:07):
to feel better quest to feelbetter.
However, I am not a mentalhealth expert, which I've talked
about in most of my episodes.
However, if you would like toget in touch with me to talk
about how I may help you, pleasesend an email to Tamara
T-A-M-E-R-A at win win overdepression.
(16:30):
Let's see if we can gettogether and put a plan in place
just for you.
I never want to end my podcastwithout thanking you so very
much for listening.
We continue to grow, wecontinue to move into different
markets and we continue toimprove our international reach.
(16:52):
Thank you so much for all thatyou have offered Win Over
Depression, for all of youremails and your well wishes.
We appreciate everything thatyou continue to do.
If you would like to supportthis podcast and become a patron
, go to wwwpatreoncom.
(17:13):
Backslash, tamara Trotter.
That's T-A-M-E-R-A last nameT-R-O-T-T-E-R.
You can find me on Pinterest atTT Mental Health Expert.
Please consider going to myYouTube channel, also called Win
Over Depression.
But if you put in TamaraTrotter, you should be able to
(17:36):
find it.
Please like and subscribe to myYouTube channel.
Please also go to my Facebookgroup, also called Win Over
Depression.
You can also find me onInstagram, linkedin, twitter and
Tumblr at Tamara Trotter.
If you are new to this podcast,I encourage you to go back and
(17:56):
listen to five or 10 episodes tolearn what we're all about and
to learn how we can encourageyou to defeat your mental
illness and, if not defeated,definitely start to live better
illness and, if not defeated,definitely start to live better.
Please remember that when OverDepression is a non-profit
organization and anything thatyou may donate is 100% tax
(18:21):
exempt.
Thank you so much for listeningand I will see you next Friday
when we will drop our 80thepisode for win over depression.
We will also be asking for $80donations in support of our 80th
episode, so stay tuned for the80th episode that will come to
(18:43):
you next Friday.
Thank you so much.
Take care.
Hello and welcome to when Over Depression.
I am your host, tamara Trotter.
This podcast is dedicated toall of those who suffer with a
mental illness and are tryingdesperately to live better.
It is also dedicated to allthose family members who are
trying to better understandtheir loved ones who suffer with
(00:32):
a mental illness.
This podcast will also help youto learn how to thrive anyway,
despite your mental illness,because you are not your mental
illness and you can feel better.
I am a living testimony,someone who has lived with
(00:53):
depression for most of my adultlife.
However, when I decided tobecome proactive in dealing with
my own mental illness dealingwith my own mental illness I
learned how I could live betterby coming up with many
techniques that would encourageme to push through the pain on
my hardest days, and because ofthat, I've been able to host
(01:18):
this podcast every Friday whenOver Depression.
Hang on for just a moment, andI'll be back with another
episode of when Over Depression.
Today's topic is on grace, andso what is grace?
Grace is something that weextend to individuals who are
(01:41):
dealing with something in theirlives that we may have no idea
is happening.
It is giving someone thebenefit of the doubt.
It is giving an opportunity toourselves and to other people to
not be so hard on ourselves, tonot have so many high
(02:04):
expectations that when we don'tmeet them, we just want to
wallow in despair.
In the last three years, thiscountry has been turned upside
down.
People have been dying due toCOVID and other reasons, and we
have fought many symptoms in ourlives that are indicative of
(02:27):
the pain and suffering and thetrauma that we have experienced
because of what is going on inthe world around us.
Who is it that you may need toextend some grace to?
You probably need to start withyourself some grace to.
(02:48):
You probably need to start withyourself.
Maybe you are too hard onyourself and when you don't meet
all of the standards that youset for yourself, you feel as if
you are failing.
But the truth is, if you aremaking some progress, if you are
doing some things differently,the small, little incremental
change and the opportunity thatyou see yourself in moving
(03:12):
forward.
You need to celebrate even thesmallest wins, because the
smallest wins will continue togrow and grow as long as you
take a moment and recognize yourareas of growth and development
.
I really encourage those who arelistening to this podcast.
(03:35):
Are there people who have madechanges in their life that you
have not given them credit for?
Do you realize that when youtake the time to appreciate and
encourage someone, that itbuilds their self-esteem, it
lets them know that you do careand it helps them to continue
(03:59):
making better choices?
So who is it that you may needto apologize to, or who is it
that you may need to sit downand have a difficult
conversation with and let themknow that you do believe in them
, that you feel as though theycan get over this hump, they can
(04:22):
dig themselves out of this deepditch that they have found
themselves in.
But would you partner with themone more time so that they
still know that you love andbelieve in them?
When we extend people graceother people in situations and
times and circumstances when weneed to have grace extended to
(04:47):
us, we will have thatopportunity as well, because
whatever we do in our lives, thelittle compassion that we show
to others, oftentimes it isrepaid back to you tenfold.
So what can you do this week toextend some grace to another
(05:08):
person?
As we continue to talk moreabout our topic this week on
grace, I am pleased that we willbe celebrating our 80th episode
next Friday.
As I was looking over many ofthe episodes that I have
presented to you in the past, Icouldn't help but look at the
(05:32):
different topics Keep going,resiliency, understanding
capacity, how to show gratitude,pushing ourselves every single
day.
Pushing ourselves every singleday Six lies.
Your depressed mind tells youFive reasons to change, due to
(05:56):
inspiration or desperation, andI was just pondering how much it
takes to overcome a mentalillness, and that's another
reason why we should all begiving ourselves grace.
There is so much that has to bedone every single day in order
for us to continue surviving,and it really isn't fair.
(06:18):
Life is a lot of times isn'tfair, and there are so many
difficulties and challenges thatwe face in our lives that we
can become tired and just don'twant to keep going.
And I get it, I completelyunderstand, especially if you
feel as though, if you continueto keep going, nothing will
(06:41):
change.
So then, what would be a reasonto keep going?
And the reason for me and I'llsay a reason that you might
consider is that there's alwayshope.
There's always hope for abetter tomorrow, but the reality
is many of us need to dosomething different in order for
(07:04):
that reality to not onlypermeate our individual lives
but impact the lives of peoplearound the world.
And it's a tough chore.
It is something that is veryhuge and can be or feel like
it's insurmountable, and Iunderstand that that is why
(07:25):
people give up and they quit,and so I know that when I say
giving up is never an option,that it's easier said than done,
because there just seems to bemuch more to give up on than to
fight for.
So I want you to just takeyourself back to a time in your
(07:48):
life when things were going muchbetter for you.
Maybe you had a job that youenjoyed.
Maybe you lived in a differentlocation.
Maybe you had to move away andyou were sad because some
friends you had to leave behind.
Maybe that is what affectedyour health and your mental
(08:08):
health and you started havingchallenges with depression.
I know I get it, and so when Iwas thinking about this episode
on grace, I was thinking that,yes, we need to extend grace to
ourselves.
We need to appreciate and showgratitude for the things that we
(08:30):
have, but it isn't always easy,especially when we may be
around people who are constantlyspreading their venom, whether
it's being hateful, or justbeing the type of person who
(08:51):
just complains all the time, andoftentimes we don't have
control over our currentcircumstances or where we find
ourselves, even where we live orwhat we have access to.
So it can be a tall order someof the things that I've been
sharing for you to take on, butI want you to think about your
(09:17):
life and your purpose and justask yourself the question about
whether or not you are living upto and fulfilling your true
purpose on the earth, and we allhave a purpose.
We may not have yet identifiedit, but there is absolutely a
(09:39):
reason for your existence, so Ichallenge you to figure out.
Why are you here on this earth?
What assignments have you beengiven?
I'd like for you to start towrite down what you think your
purpose is and on July 1st, when, over depression, we'll be
(10:03):
introducing a journal a journalfor purchase that you can use in
order to complete many of thehomework assignments that I have
given, as well as a few nuggetsto help you better understand
your symptoms and what you aredoing, that is working and what
(10:24):
you may need to add.
I wanted to also give youanother pointer on what you can
do, especially when you're home,in order to feel better.
And what I'd like for you to dois turn on every single light
in your house, every singlelight, turn it on and leave it
(10:48):
on for 45 minutes.
Turn it on and leave it on for45 minutes and while the light
is on, I'd like for you to justwalk around, take note of the
different types of lights.
You have the brightness, and Iwant you to just focus on
becoming a bright light in yourfamily and a bright light for
(11:11):
yourself.
Leave it on for 45 minutes sothat you will be able to
actually feel better about yourcircumstances.
Whenever we can provide lightto a situation, we have the
ability to improve thatsituation.
(11:32):
So leave them on for that timeframe and then turn them off.
And, if you have theopportunity, every 72 hours,
turn on all the lights in yourhouse for 45 minutes, because
you are working toward lettingyour light shine and becoming a
(11:54):
brighter light for yourself andfor your family.
This is another way to help youget there.
So, as we wrap up this episodeabout grace, I want you to write
down all of the smallincremental changes and
improvements that you have made.
(12:16):
Whether it is yes, I haveconsistently in the last month,
accomplished at least two goalsevery single day.
I commend you.
If you have been getting the 15minutes of sunlight every
single day, give yourself somecredit.
If you have gotten back intouch with a friend that you
(12:41):
have not spoken to in quite awhile, give yourself a point.
If you have listened to somemusic or watched a movie that
brings you joy, give yourself apoint.
What I want you to see is thatall of these steps that you're
taking to get you back on trackand to feeling better, all of
(13:06):
these steps are helping yourmental health.
Early on in one of my episodes,I talked about that there are
foods that you can eat that helpto improve your mental illness,
and I will go over them again.
The first food is almonds, thesecond food is avocados and the
(13:29):
final food is salmon.
And I also talked about how, ifyou can decrease your sugar
intake by at least 50 percent,you will improve your mental
health, because sugarperpetuates depression and it is
not good for you to partake of.
(13:51):
If you are willing to make someof these very easy changes, you
are going to start to feelbetter and better and eventually
your symptoms will begin tosubside.
Stay encouraged, be of goodcourage, because you can get to
(14:13):
the top of the mountain that youare climbing and I know that
the mountain is high and it'srocky and it's unstable, but you
will continue to climb becauseyou have what it takes to take
that next step.
(14:34):
Even when you don't feel likeyou can, even when you don't
feel like getting out of bed inthe morning, you end up getting
out of bed.
That is progress.
Even when you don't feel likegoing to work, but you get up
and you get dressed and you getin your car and you drive to
(14:56):
work.
That is progress.
I want you to celebrate thesmallest increments of
improvement that you make and,remember, give yourself grace,
because you have a lot on yourplate.
There is a lot that is expectedof you and you are still just
(15:20):
one person, and if you do thevery best that you can do as
often as you can, then that isall that can be expected of you.
Stop beating yourself up fornot being able to achieve the
(15:41):
lofty goals that you set foryourself.
We have talked about smartgoals, setting goals that are
realistic, because when you setgoals that you are most likely
not to achieve, that is going toadd to your depression.
I have recently startedcoaching others in their quest
(16:07):
to feel better quest to feelbetter.
However, I am not a mentalhealth expert, which I've talked
about in most of my episodes.
However, if you would like toget in touch with me to talk
about how I may help you, pleasesend an email to Tamara
T-A-M-E-R-A at win win overdepression.
(16:30):
Let's see if we can gettogether and put a plan in place
just for you.
I never want to end my podcastwithout thanking you so very
much for listening.
We continue to grow, wecontinue to move into different
markets and we continue toimprove our international reach.
(16:52):
Thank you so much for all thatyou have offered Win Over
Depression, for all of youremails and your well wishes.
We appreciate everything thatyou continue to do.
If you would like to supportthis podcast and become a patron
, go to wwwpatreoncom.
(17:13):
Backslash, tamara Trotter.
That's T-A-M-E-R-A last nameT-R-O-T-T-E-R.
You can find me on Pinterest atTT Mental Health Expert.
Please consider going to myYouTube channel, also called Win
Over Depression.
But if you put in TamaraTrotter, you should be able to
(17:36):
find it.
Please like and subscribe to myYouTube channel.
Please also go to my Facebookgroup, also called Win Over
Depression.
You can also find me onInstagram, linkedin, twitter and
Tumblr at Tamara Trotter.
If you are new to this podcast,I encourage you to go back and
(17:56):
listen to five or 10 episodes tolearn what we're all about and
to learn how we can encourageyou to defeat your mental
illness and, if not defeated,definitely start to live better
illness and, if not defeated,definitely start to live better.
Please remember that when OverDepression is a non-profit
organization and anything thatyou may donate is 100% tax
(18:21):
exempt.
Thank you so much for listeningand I will see you next Friday
when we will drop our 80thepisode for win over depression.
We will also be asking for $80donations in support of our 80th
episode, so stay tuned for the80th episode that will come to
(18:43):
you next Friday.
Thank you so much.
Take care.
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