There are hundreds of small and easy things we can do everyday to keep ourselves away from depression, these actions won’t occupy much time, but altogether they make a big difference for our well-being. This week I’d like to share more examples.
1. Send someone a gratitude message or even a letter. Gratitude is proven to be effective against depression in many studies. When we say thank you and feel grateful, our dopamine circuit in the brain is active, also more serotonin is released, both make us feel good.
2. Move, or even exercise. The powerful effect of exercise is know to all of us, but some would query how can they make time for exercise. Even if you don’t have time, when there are options, choose to move, e.g. walk up the stairs from MTR platform to concourse instead of taking the escalators; stand up and walk while talking on mobile phone in the office instead of sitting down, etc. If you decide to allocate time for yourself and start exercising, you may start simple and easy, such as starting with a 30 seconds plank post a day, or 1 to 2 sit-up, etc, as days go by, you would feel like doing more, it is addictive in a good way.
3. Human are social, we need to connect with others. If you are mostly by yourself in your current situation, whether it is your job nature or other factors, try to connect yourself with others everyday, or just put yourself among others such as just sitting around people in a coffee shop, or take a taxi and chat with the driver, etc. There are people everywhere in Hong Kong, you just need to go out.
Don’t know where to start? Make a small step by reaching out to a professional.
Yvonne
https://rebalance.asia
References:
Korb, Alex, and Daniel J Siegel. The Upward Spiral: Using Neuroscience to Reverse the Course of Depression, One Small Change at a Time. Oakland: New Harbinger Publications, 2015. Print.
https://www.nhs.uk/mental-health/self-help/guides-tools-and-activities/five-steps-to-mental-wellbeing/
Van Dusen, Tiamiyu, M. F., Kashdan, T. B., & Elhai, J. D. (2015). Gratitude, depression and PTSD: Assessment of structural relationships. Psychiatry Research, 230(3), 867–870. https://doi.org/10.1016/j.psychres.2015.11.036
#well-being #good mood #depression
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