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10 Science-Backed Ways To Avoid Depression

Depression is an extremely common experience, which can be hard to escape from once an episode has begun.

Psychological research has found all sorts of ways that the chances of developing depression can be reduced.

From social connection, through building resilience to taking up a hobby, there are many science-backed methods for lowering depression risk.

1. Social connection

Social connection is the strongest protective factor against depression.

People who feel able to tell others about their problems and who visit more often with friends and family have a markedly lower risk of becoming depressed.

The data, derived from over 100,000 people, assessed modifiable factors that could affect depression risk including sleep, diet, physical activity and social interaction.

Dr Jordan Smoller, study co-author, explained the results:

“Far and away the most prominent of these factors was frequency of confiding in others, but also visits with family and friends, all of which highlighted the important protective effect of social connection and social cohesion.”

2. Build resilience

Recalling positive memories helps to build resilience against depression.

Reminiscing about happy events and having a store of these to draw on is one way of building up resilience.

Similarly, getting nostalgic has been found to help fight loneliness and may also protect mental health.

Thinking back to better times, even if they are tinged with some sadness, helps people cope with challenging times.

3. Regulate your mood naturally

Being able to naturally regulate mood is one of the best weapons against depression.

Mood regulation means choosing activities that increase mood, like exercise, when feeling low and doing dull activities like housework when spirits are higher.

Some of the best ways of improving mood are being in nature, taking part in sport, engaging with culture, chatting and playing.

Other mood enhancing activities include listening to music, eating, helping others and childcare.

4. Eat healthily

Eating more fruits and vegetables lowers the risk of depression.

Reducing fat intake and increasing levels of omega-3 are also linked to a lower risk of depression.

The anti-inflammatory and antioxidant properties of fruits and vegetables may account for their beneficial effect.

Vitamins and minerals in fruit and vegetables may also help to lower the markers of inflammation, such as C-reactive protein.

Similarly, adding more fibre to the diet decreases depression risk.

This is probably why many studies link vegetarian and vegan diets to a lower risk of depression.

5. Stop obsessing about failures

Excessive negative thinking about unfulfilled dreams is linked to depression and anxiety.

When people repeatedly compare a mental vision of their ideal self with the failure to reach it, this can produce psychological distress.

Aspirations can be damaging as well as motivating, depending on how the mind deals with them and what results life happens to serve up.

Thinking obsessively about a perceived failure is psychological damaging.

depression

6. Reduce sedentary activities

Cutting down on screen-time strongly reduces depression risk, whether or not people have previously experienced a depressive episode.

The results come from data covering almost 85,000 people.

The study found that another important lifestyle factor linked to less depression is adequate sleep — around 7 to 9 hours is optimal.

Again, adequate sleep improves mood even in people who have  not experienced depression.

7. Be in nature

Being in nature relaxes the mind, which in turn enhances the immune system.

This may explain why nature has a remarkably beneficial effect on a wide range of diseases including depression, ADHD, cancer, diabetes, obesity and many more.

Dr Ming Kuo, who carried out the research, explained how nature helps:

“When we feel completely safe, our body devotes resources to long-term investments that lead to good health outcomes — growing, reproducing, and building the immune system.

When we are in nature in that relaxed state, and our body knows that it’s safe, it invests resources toward the immune system.”

8. Take up a hobby

People who take up any hobbies reduce their risk of depression by almost one-third.

Pursuing hobbies increases the chance of a depressed person recovering by 272 percent.

Hobbies are usually considered informal leisure activities that are not done for money and do not involve physical activity.

Things like music, drawing, sewing and collecting would be good examples.

To be beneficial to mental health, hobbies do not necessarily need to be social.

However, some studies do find that social hobbies can be particularly beneficial to happiness.

9. Get fit

People high in aerobic and muscular fitness are at half the risk of depression.

Being fit also predicts a 60 percent lower chance of depression.

The study tracked over 150,000 middle-aged people in the UK.

Their aerobic fitness was tested on a stationary bike and muscle strength with a handgrip test.

After seven years, people who were fitter had better mental health.

Those with combined aerobic and muscular fitness had a 98 percent lower risk of depression and 60 percent lower risk of anxiety.

10. Mindfulness

Mindfulness helps to reduce depression, anxiety and stress for many people, new research finds.

However, its effects on depression and anxiety may be relatively small, with the highest quality studies finding little benefit.

The best advice is probably to try and see if it works for you, but do not be surprised if its effects on depression and anxiety are modest.

Here are some common mindfulness exercises that are easy to fit into your day and 10 ways mindfulness benefits the mind.

Want more suggestions? Here are 8 more everyday tools for fighting depression.

May 21, 2021       source: Psyblog


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Here Are A Few Things To Feel Optimistic About Right Now

From vaccine advancement to cleaner air, these positives are worth focusing on amid this coronavirus pandemic.

It’s easy to get sucked into a vortex of bad news right now, since the vast majority of headlines are calling attention to all that’s going wrong in the world.

There’s no denying the pandemic is tough on our physical and mental health, that people are dealing with all types of loss, and the overall situation is pretty dire and bleak. But we can recognize and respect that while also noting that not everything is completely miserable and awful. Amid the chaos, there are a number of silver linings worth acknowledging.

Our air is getting cleaner. Scientists are innovating at lightning speed and creating new types of tests, drugs and technologies. People around the world are uniting and so much more.

There are quite a few things that can bring some (measured) optimism into our lives right now — you just might have to go digging around for it. Here are just a few of those positives:

Smog is clearing up.

Around the world, major cities that are usually dampened by chalky clouds of dust and pollution are now getting some major relief. A new report found there’s been nearly a 17% decline in global carbon dioxide emissions since last year, potentially the largest drop in pollution ever recorded.

The biggest winner here is India, where air quality is notoriously terrible — during the lockdowns, pollution in the region has dropped to a 20-year low. Back in the U.S., we’re seeing clearer air, too.

Los Angeles, a city that’s been battling a smog crisis for years, is consistently seeing crispy, clear blue skies. The Twin Cities have seen a drop in pollution amid the stay-at-home orders — pollution in Minneapolis is down by 15%, and nearby areas are seeing up to 35% less pollution typically caused by car traffic and industrial activity. Detroit has seen a 30% drop in smog, Ohio residents are breathing fresher air, and same goes with the string of cities in the Southwest.

Crisis is breeding innovation — and lots of it.

There’s also a stunning amount of innovation going on right now. There’s a big problem that needs to be solved — the coronavirus — and the great thinkers of the world are hard at work coming up with solutions to treat, contain and prevent COVID-19.

Onyema Ogbuagu, a Yale Medicine infectious disease doctor, said there are over 250 trials currently looking at various drugs and treatments for COVID-19. There are new technologies that can sanitize personal protective equipment and medical equipment for reuse. Old drugs are being repurposed; new drugs are being developed.

“I think it’s amazing to see how much innovation is going on,” Ogbuagu said.

And it’s all happening at a record speed; crisis prompts ingenuity. These new discoveries won’t just help us recover in the short-term, but they’ll transform our lives for years to come.

 

The world is united in a big way.

All that innovation wouldn’t be possible without the massive amount of collaboration and info-sharing between countries and regions right now.

Science has historically been an extremely competitive sport, and researchers typically like to hoard info and take all the credit for their work. But during this time, scientists around the world are sharing their findings so, together, the world can take out COVID-19.

“[The pandemic] has ushered in an unprecedented era of cooperation and innovation from the private and public sector and medical community towards achieving common goals,” Ogbuagu said.

This level of collaboration has transcended country borders and regions and galvanized the research community, he added. The world is united in a way we’ve never really seen before.

Live entertainment is, in a way, more accessible.

Concerts, comedy shows, orchestras — attending such events are usually super pricey and involve a whole lot of planning and coordination. Lately, creators and artists are performing live online for free.

You can pretty much tune in to a performance every night of the week if you plan it right. You can start the week with Grace Potter or Metallica, wind down each night with a live stream from the Metropolitan Opera, spend Thursdays with Radiohead, and end the week with Ben Folds and Major Lazer. Here’s to hoping couch concerts are still a thing every so often on the other side of the pandemic.

You have a chance to reconnect with friends and family from afar.

Since we’re prohibited from doing many of the activities we love with the people we live close to, people are Zooming, FaceTiming, chatting and even letter-writing with friends and family from afar.

Though social distancing and stay-at-home orders are by no means easy, they’ve given us the opportunity to reach out and connect with people we might not have the opportunity to see regularly.

“Crisis has an interesting way of giving us permission to reach out to those closest to us for support reinforcing positive relationships,” said Collin Reiff, a psychiatrist with NYU Langone Health.

You can pick up new and old hobbies

Mental health experts say hobbies do wonders for our mental health and well-being, but it can be tough to find the time to take on new hobbies in the normal hustle bustle of life.

Reiff said he’s noticed many people are using their new free time to practice self-care — they’re going on walks, crafting, cooking, reading, writing and gardening. People are also revisiting activities they loved as a kid — whether it be playing soccer or making friendship bracelets — as a way to relax and revisit old memories (and, of course, stop thinking about the coronavirus).

We are being forced to recalibrate.

Finally, the pandemic has given us time to check in with ourselves and really prioritize our own well-being. This time is urging us to take care of ourselves. Not only is it important to keep yourself healthy, but other people depend on it now, too.

That goes for slowing down, as well. Our society has been so obsessed with being busy and outdoing one another. But in a global health crisis, that’s not totally possible. It’s OK if you’re not productive right now. Life is on pause. Acknowledge that, and let yourself rest.

Julia Ries   05/22/2020