Understand that depression and anxiety are not signs of weakness or being ‘broken,’ but rather indicators of unmet psychological needs, which helps validate one’s feelings and makes the pain ‘make sense.’
Actively seek out and cultivate genuine human connections in your life, using social media as a tool to facilitate offline meetings and maintain existing relationships, rather than as a primary substitute for real-world interaction.
Instead of only suppressing symptoms, actively seek to understand and address the underlying reasons for mental health problems for more sustainable and meaningful improvement.
Consciously challenge and reduce focus on ‘junk values’ like money, status, and showing off, as these are linked to increased depression and anxiety; instead, prioritize what truly brings meaning, love, and connection.
Strive for roles or environments that offer more control and choices over your work, as a lack of autonomy significantly contributes to depression and anxiety.
When experiencing painful feelings, consciously shift focus from self-help to helping others, even in small ways (e.g., making someone a cup of tea), as this can be a transformative coping mechanism.
Recognize that many causes of depression and anxiety stem from modern lifestyle and societal structures (e.g., loneliness, junk values, lack of autonomy), rather than solely individual failings.
Acknowledge and discuss past traumatic experiences, especially with a compassionate authority figure or therapist, as this can significantly reduce depression and anxiety by alleviating shame.
Participate in community-based initiatives or groups (e.g., gardening projects, local clubs, Parkrun) to foster a sense of belonging, purpose, and mutual support, which are crucial for mental well-being.
Offer kindness and a non-judgmental ear to others, as simply being heard and validated can be transformative for someone experiencing distress.
Reduce children’s exposure to advertisements, as even minimal exposure can influence their values towards materialism over genuine connection and well-being.
Engage in conversations about what truly brings meaning, love, and satisfaction, and consciously build more of those activities (e.g., playing guitar, running, helping others) into your life.
Connect your daily tasks to a larger purpose or how they serve others, even in seemingly ’low-skilled’ jobs, to increase job satisfaction and reduce feelings of depression.
Consciously put down your phone and engage with the immediate environment and experience, especially during events or in nature, to foster deeper enjoyment and mindfulness.
Seek activities like swimming that naturally require you to disconnect from distractions and be present, promoting mental calm and focus.
When confronting addiction (including mobile phone addiction), focus on understanding and addressing the deeper pain or unmet needs that drive the addictive behavior, rather than solely the addiction itself.
Before posting, question whether you are genuinely documenting for personal enjoyment or if you are driven by external validation or societal pressure, to avoid ‘hollowing out’ experiences.
When individual solutions are insufficient for systemic problems causing distress, connect with groups and movements working for broader societal changes, recognizing the power of collective action.