PUSH BACK AGAINST DEPRESSION...YES, DEPRESSION IS REAL!

 

5 Practical Ways to Push Back Against Depression

Depression is more than simply having a bad day. It can affect sleep, energy, concentration, relationships, motivation, and the ability to handle everyday responsibilities. Rising Again: A Survivor’s Guide to Depression emphasizes that depression is treatable and that recovery often comes from several small strategies working together.

Here are 5 practical tips from the book:

1. START SMALL—BUT START

When motivation disappears, even a normal workout or daily task can feel enormous. The answer isn't necessarily to push harder. Shrink the starting point.

The book recommends beginning with as little as 5–10 minutes of movement, choosing something manageable and focusing on effort rather than performance. Walking counts. Stretching counts. A few exercises at home count.

TIP: Don't ask yourself, “Can I do 45 minutes?” Ask, “Can I move for five?”

Momentum can begin there.

2. DON'T WAIT TO “FEEL MOTIVATED”

Depression can create the very lack of energy and motivation that prevents us from doing things that may help us feel better.

One strategy discussed in Rising Again is to concentrate on how you feel after an activity, celebrate small accomplishments, and remember that any movement can be beneficial.

TIP: Take the action first. Let motivation catch up later.

3. GIVE YOUR MIND FIVE QUIET MINUTES

Mindfulness doesn't require an hour of meditation or a silent retreat.

The book recommends beginning with just 5–10 minutes a day. Guided meditation, breathing exercises, or simply paying attention to the present moment can make the practice easier to maintain.

TIP: Five consistent minutes are more useful than waiting for the “perfect” time to do thirty.

4. ISOLATION CAN MAKE THE HOLE DEEPER

Depression often encourages withdrawal—the exact time when connection can become especially important.

Rising Again stresses the value of family, friends, community resources, support groups, and other trusted relationships. Strong support systems can help reduce isolation and become an important part of recovery.

TIP: Pick one person you can contact when you're having a difficult day. You don't need a crowd. You need a connection.

5. RECOVERY DOESN'T HAVE TO COME FROM ONE THING

There is no universal formula for recovering from depression.

For some people, treatment may involve psychotherapy. For others, medication, exercise, better sleep, stress management, social support, mindfulness, or a combination of approaches may play a role. The book's central message is that multiple pathways to recovery exist, and finding the right combination can take time.

TIP: If one approach hasn't worked, don't automatically assume nothing will. It may mean the approach—or combination—needs to change.

RISE AGAIN

Recovery isn't always a straight line. There can be good days, difficult days, setbacks, and restarts.

But a setback is not the end of the story.

Keep moving. Keep reaching out. Keep looking for what works. Rise again.

Adapted from RISING AGAIN: A Survivor’s Guide to Depression — Comprehensive Enhanced Edition, by Kevin B. DiBacco.

This information is educational and is not a substitute for professional mental-health care. Anyone experiencing a mental-health crisis or thoughts of self-harm should seek immediate professional or emergency assistance; the book also identifies 988 as a crisis resource.

SELL YOUR ART TIPS!

 

Top 5 Selling Tips from Sell Your Art, Not Your Soul!

1. Research Before You Pitch
   Don't use the “spray-and-pray” approach. Identify the people who actually buy what you're selling, study what they've bought before, understand their market, and know what they need. Your book emphasizes that effective prospecting begins with the prospect's need to buy, not your need to sell.

2. Lead With Their Needs—Not Yours
   This may be the strongest principle in the whole book. Don't say, “I have a film/book/painting I want you to buy.”Position what you're selling as the answer to something the buyer wants. In your film example, you led with the distributor's programming and demographic needs and backed the pitch with data.

3. Sell the Benefit, Not Just the Art
   Talent alone doesn't close the deal. Explain what your work does for the buyer—commercial potential, emotional impact, audience appeal, prestige, programming value, collector value, etc. Your approach is to communicate value clearly without sounding desperate or “salesy.”

4. Look Professional and Make “YES” Easy
   Come prepared. Professional presentation, market analysis, proof, comparable projects, pricing, marketing materials, timelines, and a clear next step reduce the buyer's uncertainty. As you put it, the successful deal wasn't simply about having the best film; it was about market understanding, professional presentation, and making it easy for the buyer to say yes.

5. Follow Up and Build Relationships
   The sale isn't just one pitch. Follow up systematically, provide value, stay professional, and think beyond the immediate transaction. Your system treats selling as relationship-building, with the goal of turning prospects into buyers and buyers into long-term clients, collectors, publishers, or partners.

And your book essentially states the five-step formula itself:

Research thoroughly → Lead with benefits to them → Present professionally → Follow up systematically → Build long-term relationships.

A BOOK THAT MAKES YOUR LIFE EASIER!

  

https://www.amazon.com/Eat-Heal-Practical-Nourishing-Treating/dp/1967289220

ISO QUICK NUTRITION FEATURE

Understanding Nutrients

THE BUILDING BLOCKS OF YOUR BODY

Chapter 2 from Eat to Heal — A Practical Guide to Nourishing Your Body and Treating Disease Through Food

What makes your food tick? Don't worry, I promise this won't be like that biology class where you fell asleep with your face in the textbook. We're going to make nutrients fun, I swear.

ISO QUICK TAKE: Good nutrition is not about demonizing one macronutrient. It is about understanding what proteins, carbohydrates, fats, vitamins, minerals, phytonutrients, and antioxidants actually do—and choosing quality sources.

Macronutrients

THE BIG THREE

Let's start with the heavyweights: macronutrients. These are the nutrients you need in large amounts (hence the "macro"). There are three main players in this game: proteins, carbohydrates, and fats. Think of them as the three musketeers of your plate.

Proteins: The Body's Building Blocks

Alright, gym rats, this one's for you. Proteins are the superstars of the nutrient world. They're involved in every process in your body, from building muscle to making hormones.

Here's a cool fact: proteins are made up of smaller units called amino acids. There are 20 different amino acids, and your body can make some of them on its own. But there are nine that your body can't make; these are called essential amino acids. You've got to get these from your food.

Now, not all proteins are created equal. Animal sources like meat, fish, eggs, and dairy are considered "complete" proteins because they contain all the essential amino acids. Plant sources are often "incomplete," but don't let that scare you, veggie lovers. You can still get all the amino acids you need by eating a variety of plant proteins throughout the day.

A study published in the American Journal of Clinical Nutrition found that spreading protein intake evenly throughout the day was more effective for muscle synthesis than eating most protein at dinner, which is what most Americans do. So, think about including some protein at every meal, not just your post-workout shake.

Carbohydrates: Your Body's Preferred Fuel Source

Ah, carbs. The nutrients everyone loves to hate. But here's the thing: your body, especially your brain, loves carbs. They're your body's preferred source of energy.

Carbs come in two main forms: simple and complex. Simple carbs are found in foods like fruits, milk, and table sugar. They're quickly broken down and can cause a rapid spike in blood sugar. Complex carbs, found in whole grains, legumes, and vegetables, take longer to digest and provide a steadier release of energy.

Here's where it gets interesting: not all carbs affect your blood sugar the same way. This is where the glycemic index (GI) comes in. The GI measures how quickly food raises your blood sugar. Foods with a high GI (like white bread) cause a rapid spike, while low-GI foods (like lentils) cause a more gradual rise.

A study in the journal Diabetes Care found that a low-GI diet improved blood sugar control and reduced the risk of cardiovascular disease in people with diabetes. So, next time someone tries to demonize all carbs, you can school them on the importance of choosing the right ones.

Fats: Not the Villain They Were Once Thought to Be

Remember when fat was public enemy number one? Well, times have changed, my friend. We now know that certain types of fat are crucial for good health.

Fats play a vital role in hormone production, nutrient absorption, and brain function. They also make food taste good and help you feel full. The key is selecting the right kinds of fat. There are four main types of dietary fats.

Monounsaturated Fats

Found in foods like olive oil, avocados, and nuts. These are the "good" fats that can help lower bad cholesterol levels.

Polyunsaturated Fats

These include omega-3 and omega-6 fatty acids, found in fatty fish, walnuts, and flaxseeds. They're essential for brain function and can help reduce inflammation.

Saturated Fats

Found in animal products and some tropical oils. While not as harmful as once thought, it's still best to consume these in moderation.

Trans Fats

The real villains of the fat world. These artificial fats are found in many processed foods and have been linked to heart disease. The good news? Many countries are banning trans fats in food products.

A landmark study published in the New England Journal of Medicine found that a Mediterranean diet high in olive oil or nuts significantly reduced the risk of major cardiovascular events. So don't be afraid of fat—just choose wisely.

Micronutrients

SMALL BUT MIGHTY

Now let's talk about the little guys: micronutrients. These are the vitamins and minerals you need in smaller amounts, but don't let their size fool you—they pack a serious punch when it comes to your health.

Vitamins: Your Body's Little Helpers

Vitamins are organic compounds that your body needs to function properly. There are 13 essential vitamins, each with its own special role.

Vitamin A — Important for vision, immune function, and skin health.

B Vitamins (B1, B2, B3, B5, B6, B7, B9, B12) — These play crucial roles in energy production, brain function, and cell metabolism.

Vitamin C — A powerful antioxidant that supports immune function and skin health.

Vitamin D — Essential for bone health and immune function. Your body can produce this when exposed to sunlight.

Vitamin E — Another antioxidant that protects your cells from damage.

Vitamin K — Essential for blood clotting and bone health.

Here's a fun fact: a study published in the journal Neurology found that people with higher levels of vitamins B, C, D, and E had larger brain volumes and better cognitive function. It's like brain food in the most literal sense.

Minerals: The Spark Plugs of Your Body

Minerals are inorganic elements that come from the soil and water and are absorbed by plants or animals. Here are some key players.

Calcium — Not just for strong bones. It's also crucial for muscle function and nerve transmission.

Iron — Essential for carrying oxygen in your blood.

Magnesium — Involved in over 300 enzymatic reactions in your body, including energy production and muscle function.

Zinc — Important for immune function and wound healing.

Selenium — A powerful antioxidant that supports thyroid function.

A study in the Journal of Nutrition found that higher magnesium intake was associated with a lower risk of type 2 diabetes. Who knew a humble mineral could be so powerful?

Phytonutrients and Antioxidants

NATURE'S DISEASE FIGHTERS

Finally, let's talk about phytonutrients and antioxidants. These are compounds found in plants that aren't essential for keeping you alive but can help prevent disease and keep your body working optimally.

Phytonutrients give fruits and vegetables their vibrant colors and have various health benefits. Here are some examples.

Lycopene (found in tomatoes) — May reduce the risk of prostate cancer.

Anthocyanins (found in berries) — Can help improve memory and reduce inflammation.

Quercetin (found in apples and onions) — May help reduce the risk of heart disease.

A study published in the American Journal of Clinical Nutrition found that a diet rich in plant-based foods was associated with a lower risk of all-cause mortality. It's like eating the rainbow isn't just pretty—it could help you live longer.

Antioxidants are substances that can prevent or slow damage to cells caused by free radicals, unstable molecules that the body produces as a reaction to environmental and other pressures. Some well-known antioxidants include vitamins C and E, beta-carotene, and selenium.

A meta-analysis published in the European Journal of Nutrition found that higher intake of dietary antioxidants was associated with a reduced risk of certain types of cancer. It's like your food is your own personal bodyguard, fighting off potential threats.

THE ISO QUICK BOTTOM LINE Build meals around quality protein, smart carbohydrates, healthy fats, and a broad range of colorful whole foods. Nutrients work as a team—and balance beats extremes.

Excerpted from Chapter 2 of Eat to Heal by Kevin B. DiBacco

THE GREATEST THREAT TO HUMANITY?

 

IS OUR ABILITY TO THINK ACTUALLY DECLINING?

For much of the 20th century, IQ scores steadily increased across many countries—a phenomenon researchers called the Flynn Effect.

But something changed.

In several developed countries, researchers have reported that the historic rise in cognitive-test scores has slowed, stopped, or even reversed in some populations.

And IQ scores are only part of the story.

WHAT MAY BE CHANGING?

Researchers continue to investigate several possible influences:

Critical Thinking
Having unlimited information at our fingertips doesn't necessarily mean we're becoming better at evaluating it. Knowing how to find information is different from knowing how to reason through it.

Attention
Modern life constantly competes for our attention. Notifications, short-form content, endless scrolling, and rapid information switching can make sustained concentration increasingly difficult.

Reading & Comprehension
Deep reading requires concentration, memory, interpretation, and reasoning—skills that aren't exercised in quite the same way when information is consumed primarily in short fragments.

Dependence on Technology
Calculators remember the math. GPS remembers the route. Search engines remember the facts. Now AI can research, summarize, reason, and even write for us.

Technology isn't inherently the enemy.

The question is what happens when we stop exercising the abilities technology replaces.

THE BIGGER QUESTION

Human intelligence didn't suddenly disappear.

But our environment—and the way we learn, read, communicate, and process information—has changed dramatically.

So perhaps the question isn't:

“Are people becoming less intelligent?”

It's:

“Are we using our minds differently—and what might we lose if we stop exercising them?”

That question is at the heart of two books:

THE KNOWLEDGE COLLAPSE
How America Lost Its Mind!

and

THE GREAT DIMMING
The Modern IQ Decline

“The greatest threat to humanity isn’t AI—it’s the decline of our mind.”

STONE GATE STORY STUDIO
Information worth thinking about.

MANY OF US SUFFER FROM CHRONIC INFLAMMATION. HELP YOUR BODY!

 

CHRONIC INFLAMMATION: NOT ALL INFLAMMATION IS THE SAME

Inflammation isn't always the enemy.

In fact, your body needs inflammation. It's part of the immune system's natural response to injury, infection, and other threats. The problem begins when that response doesn't shut off when it's supposed to.

Understanding the difference can be an important first step toward understanding what may be happening inside the body.

ACUTE INFLAMMATION

This is the body's short-term emergency response.

Cut your finger, sprain an ankle, develop an infection, or suffer an injury and the immune system responds. Redness, swelling, warmth, and discomfort can all be part of the healing process.

Acute inflammation generally appears quickly and resolves as the underlying problem improves.

CHRONIC INFLAMMATION

Chronic inflammation is different.

Instead of switching off, inflammatory activity can persist for months or even years. It may be associated with long-term health conditions and can be influenced by factors such as excess body fat, smoking, prolonged stress, poor sleep, inactivity, diet, environmental exposures, infections, and certain medical conditions.

And unlike a swollen ankle, chronic inflammation isn't always obvious.

THERE ARE DIFFERENT PATTERNS AND CAUSES

Inflammation can occur locally around an injury or affected tissue, or more broadly throughout the body. It can be triggered by infection or injury, accompany autoimmune and inflammatory disorders, or be associated with metabolic and lifestyle factors.

That's one reason the word “inflammation” doesn't describe a single disease or a single solution.

Understanding why inflammation is occurring matters.

KNOWLEDGE BEFORE ACTION

Chronic Inflammation: The Quest for Relief was written to help readers better understand inflammation—what it is, why the body produces it, the difference between acute and chronic inflammation, factors that may contribute to it, and practical areas of everyday life worth discussing with a healthcare professional.

It isn't about miracle cures.

It's about giving readers a clearer understanding of the subject so they can ask better questions and make more informed decisions about their health.

CHRONIC INFLAMMATION: THE QUEST FOR RELIEF

Ebook onsale

Understand the inflammation. Understand the possibilities.

WRITERS: YOUR BOOK DOESN’T NEED TO BE NEW TO BE NEW AGAIN!

WRITERS: YOUR BOOK DOESN’T NEED TO BE NEW TO BE NEW AGAIN

Here’s something a lot of writers don’t know:

A book that didn’t sell the first time around isn’t necessarily a failed book.

In fact, the book itself may have had very little to do with it.

Think about everything that determines whether a reader ever gets far enough to read your first page:

The cover has to stop them.

The title has to interest them.

The description has to sell them.

The categories and keywords have to help them find it.

The price has to make sense.

The distribution has to put it where readers actually shop.

And then somebody still has to tell readers the book exists.

You can write a terrific novel and get almost every one of those things wrong.

A BOOK CAN HAVE MORE THAN ONE LIFE

Writers sometimes treat publication like a single roll of the dice:

I published it. It didn't sell. Game over.

Not necessarily.

If you control the necessary publishing rights, an older book can potentially be:

• Revised or expanded
• Professionally re-edited
• Given a new title
• Given a completely new cover
• Repositioned for a different audience
• Assigned stronger categories and keywords
• Given a better sales description
• Released at a different price
• Distributed through different channels
• Relaunched with a new marketing campaign

That's not pretending the book is something it isn't.

That's publishing.

Traditional publishers have been repackaging books for generations.

New editions. Anniversary editions. Movie tie-in editions. Revised editions. New covers. New formats. New territories. New marketing campaigns.

Why?

Because the marketplace changes.

And sometimes the audience that will love a book simply hasn't discovered it yet.

HERE'S THE BIG MISTAKE

An author publishes a book.

It sells 12 copies.

They conclude:

“Nobody wants this book.”

But 12 sales don't necessarily tell you that.

What if only 200 people ever saw it?

What if the cover looked amateur?

What if the description didn't create curiosity?

What if the title sounded like a completely different genre?

What if it was buried in the wrong category?

What if you launched it and stopped promoting it two weeks later?

You haven't necessarily tested the book.

You may have tested the packaging.

And the packaging lost.

READERS DON'T KNOW YOUR SALES HISTORY

This may be the most liberating part.

A reader discovering your book today probably doesn't know that you released an earlier version years ago.

They don't know it sold poorly.

They don't know your first cover didn't work.

They don't know your original marketing campaign went nowhere.

And they don't care.

They're looking at one thing:

The book in front of them right now.

Does the cover grab them?

Does the premise intrigue them?

Does the description make them want to read the first page?

That's the competition.

Not your past.

YOUR BACKLIST IS AN ASSET

Writers are constantly told:

Write the next book.

That's good advice—but it shouldn't automatically mean abandoning the books you've already written.

If you've written ten books, you don't just have ten old titles.

You have ten pieces of intellectual property.

Every one of them deserves an occasional evaluation:

Is the cover still competitive?

Is the description doing its job?

Are the categories right?

Is the price right?

Is it available in enough places?

Could it reach a different audience today?

Would I package this book the same way if I were publishing it for the first time tomorrow?

That last question is a big one.

If the answer is NO, maybe it's time to do something about it.

DON'T CONFUSE A BAD LAUNCH WITH A BAD BOOK

Some books really don't work.

Some need rewriting.

Some should probably stay on the shelf.

But others simply never received a fair shot.

So before you permanently bury an older title, take another look at it with the eyes of a publisher instead of the emotions of the author.

Ask yourself:

Did my BOOK fail?

Or did the cover, positioning, distribution, metadata, pricing, or marketing fail?

Because sometimes your next successful release isn't the manuscript you're writing now.

It's the book you published three years ago that you're finally ready to publish correctly.

STONE GATE STORY STUDIO

Where Stories Become Experiences.

THE FORSENIC BREAKDOWN..$$$$$

📚 THE FORENSICS OF A PAPERBACK BOOK: WHERE DOES THE MONEY ACTUALLY GO?

Everybody talks about selling books.

Very few people talk about what happens to the money after the book sells.

So let's dissect a hypothetical independently published paperback from cover to cover.

For this example, we'll assume:

Paperback price: $14.99
Length: approximately 300 pages
Lifetime sales: 300 copies

THE BIG NUMBER

300 books × $14.99 =

💰 $4,497 in retail sales

Looks pretty good.

Except...

The author doesn't receive $4,497.

Not even close.

---

AMAZON TAKES ITS SHARE

For a qualifying paperback sold through Amazon, the royalty calculation is essentially:

60% of list price – printing cost = author royalty

$14.99 × 60% = $8.99

Now subtract the approximate printing cost for a 300-page black-and-white paperback:

$4.60

That leaves approximately:

💵 $4.39 per copy

300 copies × $4.39 =

$1,317 TO THE AUTHOR/PUBLISHER

That $4,497 headline revenue has already become roughly $1,317.

And we're not finished.

---

WHAT ABOUT SHIPPING?

For a normal Amazon customer sale, the author isn't separately paying to ship that individual book to the customer.

But authors frequently buy copies for:

• Reviews
• Giveaways
• Book signings
• Influencers
• Contests
• Media
• Promotional campaigns

Those author copies have to be printed AND shipped.

Buy 20–30 promotional copies and shipping can easily become another real expense before you've sold another book.

For our hypothetical campaign, let's budget:

📦 Promo copies + shipping: $150

Remaining:

$1,167

---

NOW WE HAVE TO MARKET THE BOOK

Because uploading a book to Amazon doesn't magically create readers.

Let's build a relatively modest promotional campaign.

📣 Author Shout / promotional service: ~$100
🐦 Tweet My Book / social promotion: ~$50
📢 BookBaby advertising campaign: $199 campaign setup + at least a $400 advertising budget
📚 Misc. graphics, boosted posts, giveaways, etc.: $100

Approximate marketing spend:

$849

Remember our estimated $1,167?

Subtract $849.

$318 REMAINS

The book generated:

💰 $4,497 in retail sales

The author/publisher may ultimately retain:

ABOUT $318

And that's BEFORE assigning any value to the author's time.

---

AND WE HAVEN'T PAID FOR...

Editing.

Proofreading.

Cover design.

Interior formatting.

ISBNs.

Website hosting.

Software.

Advance reader copies.

Book fairs.

Travel.

Professional reviews.

Advertising experiments that didn't work.

Or the hundreds—sometimes thousands—of hours spent actually writing the book.

Add another $500 in production expenses?

That supposedly successful 300-copy book is now approximately:

-$182

Yes.

You can sell hundreds of books and still lose money.

---

THE $4,497 ILLUSION

This is one of the most misunderstood parts of independent publishing.

RETAIL SALES: $4,497

⬇ Amazon/retailer share
⬇ Printing
⬇ Promotional copies
⬇ Shipping
⬇ Advertising
⬇ Marketing services
⬇ Production expenses

POSSIBLE NET PROFIT: $0 — OR A LOSS

That's why hearing:

"My book sold $5,000!"

doesn't necessarily tell you whether the author made money.

Revenue is not profit.

---

THE BREAK-EVEN PROBLEM

At roughly $4.39 royalty per paperback, every additional $439 spent requires approximately:

100 MORE BOOK SALES

just to recover the expense.

Spend $1,000 marketing a paperback?

You need roughly 228 additional sales just to earn that $1,000 back.

And only after that do those additional sales begin producing actual profit.

---

SO WHY PUBLISH AT ALL?

Because a book isn't always just a product.

A book can build:

Authority.
Credibility.
A readership.
A catalog.
Speaking opportunities.
Media opportunities.
International exposure.
Future book sales.

And this is where having multiple books changes the economics.

One reader discovers Book #1.

Then buys Book #2.

Then Book #3.

Suddenly the cost of acquiring that reader isn't being recovered by one $4.39 royalty.

It's being spread across an entire catalog.

That's the long game.

THE REALITY OF BOOK PUBLISHING

Selling books is difficult.

Selling books profitably is even harder.

Don't confuse distribution with sales.

Don't confuse sales with revenue.

And never confuse revenue with profit.

Know the numbers before you spend the money.

— Stone Gate Story Studio
The Business Behind the Books