Depression is a common and serious mental health condition that affects millions of people around the world. It can cause persistent feelings of sadness, loss of interest, hopelessness, and despair. It can also interfere with your daily functioning, relationships, and well-being.
If you are struggling with depression, you might feel like nothing can help you or that any relief will be temporary. You might also believe some myths about happiness, such as that you need to achieve certain goals, avoid negative emotions, or change your personality to be happy.
However, the science of happiness tells us a different story. Happiness is not something that happens to us, but something that we can cultivate and practice. Happiness is not dependent on external circumstances, but on our inner resources and choices. Happiness is not a fixed trait, but a skill that we can learn and improve.
In this blog post, we will share with you some science-based tips and practices that can help you get out of depression and increase your happiness and meaning in life. These tips and practices are based on the research findings from positive psychology, the scientific study of what makes people happy and fulfilled.
Tip 1: Reach out and stay connected
One of the most important factors for happiness is having strong social connections and contributing to something bigger than yourself. Research shows that people who have supportive relationships, a sense of belonging, and a purpose in life are happier, healthier, and more resilient than those who are isolated, lonely, and aimless.
Therefore, one of the best ways to get out of depression is to reach out and stay connected with others who care about you and share your values. You can do this by:
- Keeping in touch with your friends and family regularly. Call them, text them, or meet them in person if possible. Express your feelings, ask for help, or offer support.
- Joining a group or community that aligns with your interests, passions, or goals. This could be a hobby club, a volunteer organization, a religious group, or an online forum. Engage with other members, share your experiences, and learn from them.
- Finding a therapist or counselor who can help you cope with your depression and provide professional guidance. You can search for a qualified therapist online or ask for a referral from your doctor or a trusted person.
- Seeking out positive role models who inspire you and motivate you to grow. This could be someone you know personally or someone you admire from afar. Read their books, watch their videos, or follow their social media accounts.
Tip 2: Do things that make you feel good
Another key factor for happiness is having positive emotions and experiences that enrich your life and make you feel good. Research shows that positive emotions can boost your mood, broaden your perspective, and enhance your well-being.
Therefore, another effective way to get out of depression is to do things that make you feel good and bring you joy. You can do this by:
- Practicing gratitude daily. Gratitude is the appreciation of what you have and what others do for you. It can increase your happiness, reduce your stress, and improve your relationships. You can practice gratitude by keeping a gratitude journal, writing thank-you notes, or expressing gratitude verbally.
- Practicing kindness regularly. Kindness is the act of being generous, helpful, and compassionate toward others. It can make you happier, healthier, and more connected. You can practice kindness by doing random acts of kindness, donating to a cause5, or volunteering for a charity.
- Finding flow activities frequently. Flow is the state of being fully immersed and engaged in an activity that challenges your skills and abilities. It can make you happier, more productive, and more creative. You can find flow activities by pursuing your hobbies, learning new skills, or working on meaningful projects.
Tip 3: Get moving
A third essential factor for happiness is having physical health and vitality that support your mental health and well-being. Research shows that physical activity can reduce depression symptoms, improve mood, enhance cognition, and prevent chronic diseases.
Therefore, another powerful way to get out of depression is to get moving and exercise regularly. You can do this by:
- Choosing an exercise that you enjoy and suits your fitness level. This could be walking, jogging, cycling, swimming, dancing, yoga, or any other activity that gets your heart rate up.
- Setting realistic goals and tracking your progress. Start small and gradually increase the intensity, duration, and frequency of your exercise sessions. Use a fitness tracker, an app, or a journal to monitor your achievements and celebrate your improvements.
- Finding a workout buddy or joining a fitness class. Having someone to exercise with can make it more fun, motivating, and accountable. You can also benefit from the social interaction and support. Ask a friend, a family member, or a colleague to join you, or sign up for a class online or in your area.
Tip 4: Challenge your thinking
A fourth crucial factor for happiness is having a positive and realistic mindset that helps you cope with challenges and opportunities. Research shows that the way we think about ourselves, others, and the world can influence our emotions, behaviors, and outcomes.
Therefore, another helpful way to get out of depression is to challenge your thinking and change your negative thoughts into more positive ones. You can do this by:
- Identifying your cognitive distortions. Cognitive distortions are irrational and exaggerated thoughts that cause you to see reality in a distorted way. Some common cognitive distortions are all-or-nothing thinking, overgeneralization, catastrophizing, personalization, and emotional reasoning.
- Evaluating the evidence for and against your thoughts. Ask yourself questions like: Is this thought true? What is the proof? Are there alternative explanations? How likely is this outcome? What is the worst that could happen? How bad would it be? How could I cope?
- Replacing your negative thoughts with more positive ones. Use affirmations, positive self-talk, or reframing techniques to create more balanced and optimistic thoughts. For example, instead of thinking “I’m a failure,” you can think “I’m learning from my mistakes.”
Tip 5: Avoid the big decisions
A fifth important factor for happiness is having a sense of control and autonomy over your life and choices. Research shows that having the ability to make decisions that reflect your values and goals can increase your happiness, motivation, and satisfaction.
However, when you are depressed, your cognitive and decision-making abilities may be impaired by negative emotions, distorted thinking, and low self-esteem. You may also be more prone to impulsivity, regret, and self-sabotage.
Therefore, another wise way to get out of depression is to avoid the big decisions until you feel more stable and confident. You can do this by:
- Postponing any major life decisions that are not urgent or necessary. This could include decisions about your career, education, relationships, finances, health, or lifestyle. Wait until you are in a better mental state and have more clarity and perspective.
- Seeking advice and feedback from trusted people before making any significant changes. This could be your therapist, counselor, doctor, family member, friend, mentor, or coach. They can help you weigh the pros and cons, explore the options, and consider the consequences.
- Making small decisions that can improve your mood and well-being. This could include decisions about your daily activities, routines, habits, hobbies, goals, or self-care. These decisions can give you a sense of agency, accomplishment, and progress.
Conclusion
Depression is a serious condition that can affect every aspect of your life. However, it is not a hopeless situation. You can get out of depression by following some science-based tips and practices that can increase your happiness and meaning in life.
In this blog post, we have shared with you five tips and practices that can help you get out of depression:
- Reach out and stay connected
- Do things that make you feel good
- Get moving
- Challenge your thinking
- Avoid the big decisions
These tips and practices are based on the research findings from positive psychology, the scientific study of what makes people happy and fulfilled.
We hope that this blog post has been informative and helpful for you. If you are interested in learning more about the science of happiness and how to apply it to your own life, we recommend that you check out these resources:
- The Science of Happiness course by UC Berkeley’s Greater Good Science Center
- The Happiness Lab podcast by Yale University’s Dr. Laurie Santos
- The How of Happiness book by UCLA’s Dr. Sonja Lyubomirsky
Remember that getting out of depression is possible with the right support, guidance, and action. You deserve to be happy and fulfilled. We wish you all the best on your journey to happiness.
Thank you for reading this blog post. Please share it with anyone who might benefit from it. And don’t forget to leave us a comment below with your thoughts or questions. We would love to hear from you!