Fighting Depression: 8 Ways to Get your Smile Back

The year 2020, the most difficult of my life, is soon coming to an end. And let us face it: most of us are depressed.

For reasons already known, we lost jobs and struggle financially, came face to face with sickness, increased our body weight seeking for comfort food, fight battles with our mental health as the social life got reduced, we cannot travel and meet our friends from another provinces or countries, or even worse, we cannot visit and be there for our families.

And given the situation we are in, ask yourself, what options do we have for a better life? I think there is only one, and that is staying hopeful.

“Even in the mud and scum of things, something always, always sings”, poetically quotes Ralph Waldo Emerson.

1. Positive Mornings:

The moment you open your eyes, say to yourself “it’s going to be a good day!”. You can use this saying everyday, just like a Mantra.

Mantras’ origin goes back 3500 years ago, being sacred sounds, words or group of words in Sanskrit, believed by practitioners to have religious, magical or spiritual powers.

Based on the unwritten law of attraction and repetition, the mind starts believing the positive information you feed it, which eventually gets materialized.

“There are lots of studies that have been done on mantras showing that [chanting them] can reduce stress levels, but yogis say it’s doing much more than that: It’s actually changing your brain’s chemistry,”, says the author and peace activist Snatum Kaur.

Positive words lead to a more positive life. Choose yours!

2. Make your bed:

After focusing on your morning positive thoughts, start making your bed.

A Chinese proverb says that “the man who removes a mountain, begins by carrying away small stones”.

It may seem unsignificant, but if you make your bed every morning, you will have accomplished the first task of the day that will give you a small sense of pride, and it will encourage you to continue.

After making your bed, you may want to water your plant, then dust your desk. And then, as your room becomes more pleasant, you may feel like reading a book, and if the book is constructive and positive enough, it can inspire you to start a new hobby. And so on, action leads to action.

Small actions might not seem like much at first, but over time, they can have a compounding effect.

3. Start a (new) hobby:

Spending time doing something that is only for your own personal benefit, and not the benefit of others, like incorporating a hobby into your life, can add excitement that increases your personal satisfaction.

The hobbies are stress relievers, give you a sense of purpose, offer new challenges and experiences, allow you to explore yourself and your talents, can improve your career etc.

Examples of hobbies to start: knitting (there are boxes and trainings that can be delivered monthly through your mail), online water coloring classes, start meditating through mobile apps, or listening to audiobooks and podcasts.

My favorite hobby which I recommend is reading self-improvement and educational books, or any positive story you may find. Whether your choice of reading material is an e-book, audiobook, or actual physical paperback, escaping into a page-turning read is a great way to pass the time with a smile.

4. Caring for Others:

People aren’t made to live for themselves, to only guard their own interest and well-being.

I think that true happiness comes from paying attention and caring for some other being than yourself: an elder relative you call and pay visits to, a mother that you hug and carry the groceries for, friends in need of an advice and laughter, a work colleague that needs your help, a child that asks you to dance and play with, a dog you take for long walks, squirrels or pigeons outside your window that you feed, plants and gardens you water and groom, and so on.

Spending time with and for others, is like a long-term investment in the good health of your heart and soul. The only way to receive love is to offer it first; life is a circle.

5. Walk:

“Walking is best man’s medicine”, Hippocrates said.

As per doctors’ recommendation, our bodies need at least half an hour of walking everyday. It strengthens the heart, speeds up the metabolism and helps burning fat, increases the energy by supplying the cells with oxygen, and at last, but not least, fights the depression.

Either you drive and then walk on your favorite beach, or go to the park, post-office or grocery shopping, any exercise, especially in or closer to nature, provides a great source of happiness.

An Australian study suggests that women who averaged 150 minutes of moderate exercise (aerobics classes, swimming etc.) or 200 minutes of walking every week had more energy, socialized more and felt better emotionally.

6. Here Comes the Sun:

Did you know it’s not just plants that absorb and metabolize the sunlight, and that the human beings do it too?

It has been proven that moderate sun exposure lowers blood pressure, improves bone health, the sleep quality, the brain function and eases, guess what, the mild depression.

And if it crossed your mind, there is no reason to think of skin cancer, as researchers from the University of Edinburgh in the UK, specifically pointed out that the heart-health benefits of sun exposure far outweigh the risks of developing the disease.

Therefore, go outside your house and enjoy the warm ray of lights as much as you can, watch more sunrises and sunsets, even when the weather is colder. Make yourself comfortable in your favorite chair, drink some hot coffee or tea, and close your eyes for a moment; let the sun gently caress your face. It shines for you.

7. Bring nature to your kitchen:

An 18th Century French Gastronome said: “Tell me what you eat and I will tell you what you are”. And now, two centuries later, I am asking you: are we really becoming pizzas?

Sadly, not only that we live the COVID-19 pandemic, but we go on through an obesity epidemic, as well, therefore we need to start eating healthier, more natural.

The healthy ingredients, like fresh fruits and vegetables, herbs and spices, and even some meats can enhance one’s health, strength, endurance, immunity and youthfulness. Their consumption provides a number of benefits such as: a healthier weight, more energy levels, better sleep, less risk of heart disease, diabetes or cancer, a more youthful appearance, better concentration and memory retention, an overall more positive attitude about life, and so on.

Now, I am not asking you to go buy organic, fresh produce everyday, as I know how expensive can be, especially if you live in the city, but every once in a while keep in mind they are an important and real investment in your well-being.

8. Having a grateful heart:

Acknowledging all that you have and giving thanks can positively transform your life, and in order to become mentally strong you must choose exchanging self-pity for gratitude.

According to Phycology Today, having a grateful heart can provide scientifically proven benefits, such as:

- The increase of mental strength: gratitude not only reduces stress, but it may also play a major role in overcoming trauma. A 2006 study published in Behavior Research and Therapyfound that Vietnam War veterans with higher levels of gratitude experienced lower rates of post traumatic stress disorder.

- The improvements of physical health: grateful people experience fewer aches and pains and report feeling healthier than other people, according to a 2012 study published in Personality and Individual Differences. Not surprisingly, they are also more likely to take care of their health.

-The improvement of psychological health: gratitude reduces a multitude of toxic emotions, from envy and resentment to frustration and regret. Robert Emmons, a leading gratitude researcher confirms that gratitude effectively increases happiness and reduces depression.

Therefore, while practicing daily thankfulness may seem like another chore, the power of gratitude far outweighs few minutes it takes to practice it.

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As there are many means for finding your way back to your true self and regaining the smile from a depression, I encourage you to reflect on what works better for yourself, for your own happiness and situation you’re facing. Even though some advices may work extensively, we are all different people and require particular boosts of optimism.

With all that said, know that we are in this (year) together. We’ve got this!