Fish oil and vitamin d3 is so important that it's impossible to elaborate everything in this comment. I used to have a bigger regimen but have cut down to these 2 plus sodium r-lipoid acid.
1. Most modern livestocks are raise on grains and soy. Their meat do not contain enough omega-3, a simple fact. Farmed fish's omega 3 content varies depending on their diet.
2. Many people have the misconception that the skin can synthesize vitamin d3 from any kind of sunlight. Not true.
Glass blocks most of UVB and only let through UVA. So sitting in a windowed office won't work.
Some of us live in cold places and wear clothes that cover most of our skin on the rare occasion that we do go out.
The skin needs UVB photon to transform 7-dehydrocholesterol to vitamin D3 in a 2-step process.
It gets even more complicated when you take into account the level of melanin in your skin. Not only that, only certain spectrum of UVB carries sufficient energy to photolyzed 7-dehydrocholesterol. So that means your skin has to be exposed to sunlight at certain time of the day.
The thing to understand about these deficiency is they occur very slowly. The process is very insidious because the brain and body is great at adapting. It comes to accept the abnormal as normal. Depressed people come to accept their condition as normal and unchangeable. Most of them don't even realized they're depressed. They can't imagine a different reality or mental state. Just like people who procrastinate can't see how someone else can be so productive. When you're socially isolated, it turns into a downward spiral where no one can help you.
About stimulants, I don't like using them. But I've come to accept that they're necessary. We humans just weren't made to sit in one place and stare at a screen for 12 hrs+ a day/5days a week.
So far I haven't felt any crash from the nicotine patch. Caffeine, definitely, but the crash is nowhere near the level of Rx stimulants. Caffeine crash is much more mild and tolerable. I'm not convinced on the safety of modafinil.
The point to all this though, you need to keep your testosterone high so you can pull yourself out of a hole if you do fall into one. People who work 12hr+, racing on stimulants everyday, eating bad food and not getting enough sleep will inevitable burnout.
If you live right, there's never a desire to drink or take any substance to "relax".