Depression. Globally and without any considerations for age, background, education or socio-economic status, depression is our most prevalent mental health issue.
The world of depression is complex, subjective and scientific. Rather than write about getting therapy, treatment or medication for depression, I’m going to over simplify it with three words that are effective and evidence-based proven to decrease depression immediately.
Help. Connect. Laugh.
Help.
Not get help… give help.
Helping gives us a sense of purpose and can be a powerful motivator. Feeling motivated counteracts feelings of emptiness or hopelessness that accompany depression.
Acts of kindness and altruism will stimulate the release of neurotransmitters such as serotonin and oxytocin; the neurotransmitters associated with positive feelings and social bonding.
The act of helping others shifts the focus away from our own problems and negative thoughts, giving our brains a break from rumination and self-focused thinking. A distraction from negative thoughts and feelings gives us a chance to redirect attention to more positive and constructive actions.
Helping others often results in positive feedback and gratitude from those who receive the assistance. This positive feedback reinforces our sense of value and purpose, circulating to an ongoing positive cycle.
So, donate your time. Donate your expertise. Donate anything but money. Notice if a friend or family member could use a hand with something. Notice what is around that could use your thoughtfulness; then give it. Mentor a student, colleague or kid. Clean up your neighbors leaves without being asked. Listen to someone with a bit more attention than you normally would have. Serve in your community — doing anything. Help an elderly person get to the grocery store or run errands. Foster a pet.
Connect.
Depression often leads to social withdrawal and isolation, which then leads to more depression. Whether you’re an introvert, extrovert or ambivert, connections play a crucial role in curing depression. A sense of belonging, encouragement, realistic perspectives, activities and feeling heard is a strong prescription for depression help, simplified.
So, start a new conversation in the grocery store line. Even small talk is a connection. Call someone to just listen. Actually listen to someone and care about what they are saying rather than caring about a response. Share something personal with someone you trust. Invite a friend or family to do something—whether you think they will say yes or not. Collaborate on a project. Take a class, any class. Express gratitude. Give a few extra hugs. Cook a meal with someone.
Laugh.
Simple laughter releases endorphins (the feel good hormone), decreases cortisol (the stress hormone), stimulates the muscle relaxation response (decreases physical tension), stimulates our prefrontal cortex (the part of the brain associated with decision-making, social behavior and complex cognitive processes). It gives our brains a break in the negative rumination and promotes all the benefits of connection as stated above.
Laughter not only helps with the mental symptoms of depression, but also the physical symptoms. The bi-product of laughter can give us stronger immune systems.
So, find funny people. You don’t have to be funny to have funny friends. It is a fact that laughter is contagious. Go to a comedy club. Even amateur nights will get you laughing. Watch a comedy movie. Sing karaoke, without a care or concern. Pick a playful activity to do at a minimum once per week; like dancing, bowling, board games, a non-competitive sport, or playing with children.
To help, connect and laugh is scientifically proven to change our brain and physical chemistry for more positive outlooks and feelings.
*Disclosure: The views stated in this blog are under no circumstances to be understood as a replacement for therapy and/or medication. This is just a blog, written by someone who is not a therapist or doctor.
Depression can be chronic and could possibly need clinical support. I guide and support individuals through options for proper therapeutic placements. For a complimentary discovery call, contact Therapeutic Educational Consulting here.
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Photo by Sarah Noltner
