Clear Cut Ways To Recovery/Improvement

Hi, OK I have an idea because I think I am still unsure of clear cut steps improve, let me explain, when I was a fitness instructor if somebody asked me a question, such as "Hi, how do I add lean muscle mass?" I would be able to state several things to do, clear cut, no messing, example..

1) Get 5 - 6 Doses Of Protein Per Day, Between 30 - 50 Grams Per Serving Depending On Body Weight.
2) Lift Heavier Weights.
3) Train Each Body Part No More Than Twice Per Week.
4) Split You Workout (Monday - Back, Tuesday - Legs etc)
5) Lower Alcohol Consumption To As Little As Possible.
6) Do Cardio No More Than Twice Per Week.
7) Lower Caffeine Intake To Minimal
8) Eat Green Vegetables (Broccoli Is The Daddy)
9) Supplements - Take A Good Quality Multi-Vitamin, Creatine, Protein Shake, Fish Oils etc. (protein shakes make it much easier to get 6 doses of protein per day rather than eating 6 chicken breasts)
10) Drink 2 - 3 Litres Of Water Daily

Example Diet..
Breakfast - Porridge + 6 egg whites & 2 yolks
Mid morning - Protein Shake
Lunch - Chicken + Rice
Mid Afternoon - Protein Shake
Dinner - Chicken + Vegetables
Before Bed - Protein Shake

Just a VERY rough example, but you see my point? very straight forward clear cut TIPS to follow, how about everybody reply to this with 5 - 6 clear tips to follow for recovering from Anxiety/Depression/DP/DR, no esseys, just simple pointers, uno like..

TIP 1 - Keep Active, Work, Socialise, Play sports etc.
TIP 2 - Avoid Depressants Such As Alcohol..
etc etc..

Yall get the idea?

I would really like to hear! specially about recovery from 24/7 DR which is what I seem to have, now with added Depression!

hopefully this post will be very helpful to many people if the replies are good!