Understand that depression and anxiety stem from biological, psychological, and social factors, not solely chemical imbalances, to open up a wider range of effective solutions beyond medication. This broader perspective helps identify diverse pathways to well-being.
Consciously shift away from ‘junk values’ like money, status, and showing off (extrinsic motives) towards intrinsic motives such as love, meaning, and connection. Prioritizing these deeper psychological needs fosters greater well-being and reduces depression and anxiety.
Shift your focus from individualistic, ego-driven pursuits of happiness (e.g., buying things, showing off) to actions that benefit others, friends, family, or community. Research suggests that helping others is a more effective path to happiness than self-serving actions.
Actively build and nurture a strong social ’tribe’ or community, as humans are a social species evolved to thrive in groups. Combating loneliness by fostering deep connections is crucial for mental health and well-being.
View widespread depression, anxiety, and addiction not as individual failings but as meaningful signals of unmet psychological needs within society. Use this understanding as fuel to advocate for systemic changes that foster reconnection, meaning, and security.
Recognize that anything effectively reducing depression and anxiety, including practical support, social connection, and addressing unmet needs, should be considered an ‘antidepressant.’ This expands the range of potential solutions beyond chemical medications.
If you have experienced childhood trauma, seek safe spaces to talk about it and release the associated shame, as this act of acknowledgment and validation can significantly reduce depression and anxiety. The shame, not just the trauma, is often the destructive force.
Redefine ‘home’ beyond just your physical dwelling to include your community, actively fostering relationships where people notice and care when you are absent. This broader sense of belonging is crucial for meeting deep human needs.
Recognize your collective power and band together with others to fight for societal improvements, as significant progress, like the legalization of gay marriage, demonstrates that radical change is possible when people unite. This collective action can address systemic issues contributing to widespread distress.
Recognize that while you may inherit a greater sensitivity to depression or anxiety, this does not dictate your destiny; actively changing your lifestyle can significantly alter outcomes. This empowers individuals to take control despite genetic predispositions.
Engage in sympathetic joy (mudita) meditation daily by visualizing positive events for people you love, like, are neutral about, and even dislike, cultivating genuine joy for their success. This practice helps set a positive intention for the day, reduces ego-driven envy, and expands your capacity for happiness.
Regularly expose yourself to natural environments to experience a sense of awe, which can reduce depression and anxiety by making you feel small in a big world and releasing you from ego-centric thoughts. This connection to nature aligns with our biophilia, our innate love for natural habitats.
Engage in community-based activities, such as gardening groups, that foster social connection, meaning, and mutual support, as these ‘social prescriptions’ can be highly effective antidepressants. These programs address the root causes of loneliness and lack of purpose.
Support policies like Universal Basic Income, which has been shown to significantly reduce severe mental illness by providing financial security and reducing stress. This addresses fundamental unmet needs that contribute to widespread despair.
Understand that perfection in mindfulness is not the goal; expect to get caught up in emotions and make mistakes, viewing these as normal human experiences and opportunities for learning. Continue practicing consistently, as improvement happens gradually over time.
When meditating, use soft mental notes like ‘in’ and ‘out’ or ‘rising’ and ‘falling’ to help quiet the ‘monkey mind’ and maintain focus on your breath or chosen object of meditation. This skillful use of thought can enhance concentration.
If interested in Transcendental Meditation (TM), seek out a local TM center for formal training, which typically involves a four-day course and the transmission of a personalized mantra from a teacher. This provides a structured approach to mantra-based meditation.
For mantra meditation without formal TM training, consider finding a Vedic meditation teacher or reading ‘The Relaxation Response’ by Herbert Benson, which suggests using any simple word like ‘one’ or ‘peace’ as a mantra. These alternatives offer accessible ways to practice mantra meditation.
Purchase the fifth-anniversary edition of the ‘10% Happier’ book to access a new preface and guided meditations, with audio versions available for free in the 10% Happier app. This offers new resources for personal growth and meditation.
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