Depressed again in just 2 Weeks? Here Are the 5 behaviors you must maintain!

Sunday, June 2, 2024.

Who knew that slacking off on certain activities could make you feel so down?

It turns out, a fascinating series of studies has identified 5 types of activities crucial for mental health.

Stop doing them, and you might find yourself on a fast track to depression. But don't worry, I've got the scoop on what you need to keep those blues at bay!

The Fabulous Five Activities You Shouldn't Skip:

Healthy Thinking

Think of this as giving your brain a warm hug. Healthy thinking involves being kind to yourself, dodging unrealistic thoughts, and accepting that nobody's perfect—not even your Instagram feed. It's all about positive self-talk. So, ditch the inner critic and become your own cheerleader.

Meaningful and Fun Activities

Engage in activities that make you smile, whether it's binge-watching your favorite series, gardening, or painting. These activities bring joy and purpose to your life, making everything a bit more colorful. So go ahead, indulge in those hobbies that make you feel alive!

Healthy Routines

Consistency is key! Keeping a regular routine, like having set sleep and wake times and preparing healthy meals, helps stabilize your mental health. A predictable schedule is your friend—think of it as your mental health's personal assistant.

Goals and Plans

Set realistic and achievable goals. These don't have to be grandiose—think “do the laundry” or “finally tackle that book.” Achieving these little goals can make you feel like a superhero. Remember, the journey of a thousand miles begins with a single step (or a single sock folded).

Social Connections

Stay connected with your pals. Socializing with positive people, having meaningful conversations, and sharing your day with friends or family can do wonders for your mental health. It's like a free therapy session with benefits—laughter included!

Why These Activities Matter

People who engage in these activities at least four times a week report higher life satisfaction and lower levels of depression and anxiety. It’s not just about feeling good; it’s about staying out of the doldrums. Even a slight increase in these activities can significantly boost your mood.

How the study was conducted

A study led by Professor Nick Titov asked 12 healthy participants to cut down on their healthy habits to see the impact.

The results were dramatic.

Within two weeks, seven out of the 12 participants experienced mild to moderate depression.

They reported feeling a significant drop in their mental well-being, with some participants describing their routine as completely thrown out of balance. Recovery took longer than expected, with most participants needing five weeks to bounce back after resuming their healthy habits.

Participants reported feeling off-kilter, struggling with disrupted routines, and experiencing a dramatic drop in mental well-being. Recovery took longer than anticipated, with most participants needing five weeks to bounce back after resuming their healthy habits.

Professor Titov explained:

“Most people recognize that these are the things they tend to do regularly when they are feeling mentally healthy, but they are also the things we tend to stop doing when we feel distressed. The two most important clusters are doing meaningful and fun activities and practicing healthy thinking, and these are exactly the things that people often stop doing when they start to feel distressed. It can then become a downward spiral. The less satisfaction people have in their lives, the worse they tend to feel about themselves.”

The Big 5 in Detail:

• Healthy Thinking (Top Factor)

• Are you your own worst critic? Time to turn that around. Healthy thinking is all about:

• Being kind to yourself—like you would to a friend.

• Avoiding expecting too much from yourself.

• Accepting your mistakes as part of the human experience.

• Meaningful and Fun Activities (Top Factor)

  Don’t let stress rob you of your hobbies. To keep the fun going:

• Schedule activities that you enjoy and find meaningful.

• Revisit hobbies you’ve abandoned—your guitar misses you.

• Goals and Plans

• Staying goal-oriented can keep you motivated. Here's how to do it:

• Plan simple, achievable goals.

• Celebrate your small wins (cue happy dance).

• Understand that some days you’ll just need to chill—and that’s okay.

Once your thinking is clear, it mostly boils down to:

Social Connections

This is so profoundly important. Don’t be a hermit. Keep in touch with people who lift you up. Stay connected:

Reach out to friends and family—they miss you!

Have meaningful conversations and share your thoughts.

Healthy Routines

Maintaining healthy routines, like cooking nutritious meals and having a regular sleep schedule, supports mental health. To get back on track:

Reinstate your healthy routines.

Make small improvements, like adding more veggies to your meals.

Final thoughts

Maintaining these five key activities can prevent a quick slide into depression. Healthy thinking, meaningful and fun activities, healthy routines, goals and plans, and social connections are your mental health’s best friends. Even small efforts to increase these activities can make a big difference.

So, next time you feel tempted to skip that call with a friend or abandon your yoga class, remember: your mental health is worth the effort. Keep up the good work, and your mind will thank you.

Be Well, Stay Kind, and Godspeed.

References:

Bisby, et al. (2022). Various studies on mental health and activities.

Titov, et al. (2023). Impact of stopping healthy habits on mental well-being.