Understand that depression and anxiety are not signs of weakness or brokenness, but rather signals of unmet psychological needs, making your pain a meaningful response to your environment. This reframing is crucial for seeking appropriate solutions.
When encountering distress in yourself or others, stop asking “What’s wrong with you?” and instead ask “What happened to you?” This approach helps uncover underlying traumas and social causes rather than solely focusing on symptoms.
Recognize that humans evolved to live in tribes, and loneliness is a signal to reconnect. Actively seek out or participate in groups and community activities to foster a sense of belonging and combat the physical and mental harms of isolation.
If someone has experienced trauma, an authority figure acknowledging it and expressing regret (“I’m really sorry that happened to you. That should never have happened.”) can lead to a significant fall in depression and anxiety, especially if followed by an opportunity to talk.
Understand that it’s often the shame surrounding trauma, not the trauma itself, that is destructive. Opening up and talking about past traumatic experiences can be incredibly healing and reduce associated depression and anxiety.
Approach others’ problems with understanding and compassion, actively listening without judgment. This human connection and validation can be transformative, helping individuals feel heard and less isolated.
Avoid prioritizing money, status, and showing off, as these “junk values” are strongly correlated with increased depression and anxiety because they fail to meet deep human psychological needs.
Actively question the origins and impact of consumerist messages and “junk values” in your life, such as the perceived need for certain products for respect or belonging. This skepticism can help shift focus to genuinely meaningful aspects of life.
Regularly reflect on what truly makes your life feel meaningful, loved, and satisfying, then actively build more of those activities and connections into your daily life. This helps counteract the pull of superficial values.
Recognize that low or no control over your job significantly increases the likelihood of depression and anxiety. Seek ways to gain more autonomy, choice, and control in your work environment to foster meaning and reduce distress.
Reframe your daily work tasks to see them as part of a bigger picture, particularly how they serve or benefit other people. This perspective can increase job satisfaction and a sense of meaning, even in roles often perceived as “low-skilled.”
Experiment with a prolonged break from the digital world, including social media and emails, for 10 days or more. Observe how this disconnection makes you feel, as it can be a powerful way to recharge and gain perspective.
Regularly ask yourself if your use of digital platforms, such as social media and email, is serving you or harming you. This self-reflection helps maintain a healthy relationship with technology.
Limit children’s exposure to advertising, as even a small amount can prime them to prioritize material possessions over friendship and well-being. Treat “junk values” promoted by ads as a form of poisoning for their minds.
Increase your exposure to the natural world, as evidence suggests it is a powerful antidepressant. This can be through activities like gardening or simply spending time outdoors.
If you find it challenging to meet all your nutritional needs through food, consider taking a nutrient-dense whole food supplement like Athletic Greens each morning as an “insurance policy.”
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