Overcoming Depression with the Science of Happiness
04 Mar 2012 | Miriam Akhtar
As if receiving a visit from the black dog wasn't bad enough,
one of the most depressing things about depression is the narrow
choice of treatment available to you if and when you recognise
what's ailing you. Depression is the common cold of mental health,
affecting 1 in 10 people in the UK at any time and yet the
treatment on offer traditionally boils down to anti-depressants or
one of the talking therapies.
However "digging up sad stories from the past is not my idea
of an effective treatment for depression" as one of my
clients puts it. I can echo that sentiment. When I had
depression I found that talking about my long dark night of the
soul only left me drowning in that long dark night. What if you'd
prefer to find a drug-free approach which doesn't involve picking
over emotional scabs?
Positive psychology is the scientific study of happiness which,
in the dozen or so years of its existence, has generated a number
of tools that have been scientifically proven to increase
positivity, happiness and well-being. Not so well known is that a
delightful consequence of these evidence-based techniques is that
they can also help alleviate depression.
It's an approach that runs counter to traditional therapy, which
is based on exploring the source of suffering. With positive
psychology it is more a case of 'what you focus on grows'. Focus on
activities that make you happy and the indication is that your
happiness will grow. When you focus on your depression, you may
find yourself getting to know the black dog more than you care
to!
What positive psychology offers is evidence-based self-help for
milder cases of depression. It is not a substitute for clinical
advice (always consult your GP) but it can complement other forms
of treatment. These psychological strategies speed the recovery
from depression, build your positivity and resilience and protect
you against future visits from the black dog.
I found on my own journey out of depression that the key was
practice and patience. It's a bit like a dimmer switch, the
recovery happens gradually. You might not even notice how the
darkness is receding and the light returning but the end result
will be a more authentic, sustainable happiness.
Positive Psychology to Overcome Depression
- Savour the moment: Relish, cherish, marvel,
bask in and feast on life's good stuff to maximise your enjoyment
of a positive experience and generate positive emotions.
- Practise gratitude: The attitude of gratitude
helps you to grow your awareness of the good things in life and
overcome the brain's negativity bias, which spots what's wrong
before it notices what's right.
- Cultivate positivity: Make a 'playlist' of
fun, enjoyable activities to act as a memory jogger when you're
low. Positive emotions build your resilience and undo the effects
of negativity.
- Learn optimism: Pessimism puts you on the fast
track to depression while optimism's cognitive tools act as
psychological self-defence.
- Nurture your relationships: Depression can
lead to you withdrawing from social contact but relationships are
vital for your happiness, so prioritise time in the company of your
loved ones.
- Learn to be mindful: Mindfulness meditation
develops the brain's capacity for positive emotions and helps you
to detach from negativity.
- Discover your strengths: Depression saps
energy, undermines your functioning and may highlight a lack of
meaning in life. Your strengths act as energisers to support your
recovery and provide a clue to a positive direction to take.
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About the author: Miriam Akhtar is a positive psychologist
and author of a new book - Positive Psychology for Overcoming Depression;
Self-help Strategies for Happiness, Inner Strength & Well-being
(Watkins, 2012)
Further information on this topic
The following research papers provide more evidence relating to
the effectiveness of positive psychology interventions in treating
depression:
- Sin, N. L., & Lyubomirsky, S. (2009). Enhancing well-being and alleviating depressive
symptoms with positive psychology interventions: A
practice-friendly meta-analysis. Journal of Clinical Psychology,
65(5), 467-487
- Layous, K., Chancellor, J., Lyubomirsky, S., Wang, L.,
Doraiswamy, P.M. (2011), Delivering Happiness: Translating Positive
Psychology Intervention Research for Treating Major and Minor
Depressive Disorders, Journal of Alternative and
Complementary Medicine, Volume 17, Number 8, 2011, pp. 675-683
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Find ways to bounce back, Look for what's good