Integrative Approaches to Depression
No one is immune to times of feeling down, and while it is important to seek support for prolonged or intense periods of depression, we can also focus on straightforward, approachable ways to lift our spirits.
Reminders & References
Sleep:
Poor or insufficient sleep has been found to increase negative emotional responses to stressors and to decrease positive emotions.
Reflection & Investigation: How am I sleeping? How might I sleep more or have better quality sleep?
https://www.columbiapsychiatry.org/news/how-sleep-deprivation-affects-your-mental-health
Joyful Movement:
Changing your posture, breathing, and rhythm can all change your brain, thereby reducing stress, depression, and anxiety, and leading to a feeling of well-being.
Reflection & Investigation: What kind of movement feels good to me? How can I create space for this, non negotiable?
https://www.health.harvard.edu/blog/how-simply-moving-benefits-your-mental-health-201603289350
https://scopeblog.stanford.edu/2020/06/03/setting-your-biological-clock-reducing-stress-while-sheltering-in-place/
Nutritious Food:
Following a healthy diet, particularly one that incorporates vegetables and fruits, and avoiding a pro-inflammatory diet such as junk food, fast food, and a high intake of meat may lower the risk of developing depressive symptoms or clinical depression.
Reflection & Investigation: What small choices can I make to nourish myself intentionally?
https://www.health.harvard.edu/blog/diet-and-depression-2018022213309
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9828042/
Supportive Community:
Perceived social support is significantly associated with fewer depressive and anxiety symptoms.
Reflection & Investigation: Who supports me? Who do I feel good when I’m around? Who can I spend more time with?
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9560615/
Cognitive Distortions:
https://www.verywellmind.com/ten-cognitive-distortions-identified-in-cbt-22412
Social Media:
https://www.verywellmind.com/social-media-and-depression-5085354
Mindfulness:
https://greatergood.berkeley.edu/article/item/can_mindfulness_help_when_youre_depressed
Support for Self-Discovery & Well-Being
The Flourish & Bloom platform offers many resources and workshops that can help to reduce depression and cultivate well-being:
Guided meditation series: Self-Compassion Toolbox
Resource collection: Joy & Resilience
Habit reset: 7 Days of Wonder
Resource collection: Connect with the Natural World
…And so much more, all in a private online space with other kind community members.
If one-to-one learning is more your style, consider mindfulness coaching.