Depression affects millions of people worldwide, if you are struggling with symptoms know that you are not alone. In this post, I will discuss the evolutionary reasons behind depression and provide information about recent research on the reduction of depressive symptoms. I will cover diet, exercise, meditation, technology devices, and psychotherapy. Keep in mind that these tips are not a substitute for professional help, so always consult a healthcare provider if needed. Check out my YouTube video where I speak on the topic as well.
Depressive symptoms manifest in various ways, including sadness, loss of interest or pleasure, changes in appetite or sleep, feelings of worthlessness, and thoughts of suicide. Depression is widespread, and I prefer to approach it from an evolutionary perspective. Although the origins of depression remain debated, here are the five theoretical reasons. As you are reading these, reflect on whether any resonate with your current feelings.
- Conservation of Energy: This theory suggests that depression may have evolved as a way to conserve energy during times of adversity. By reducing an individual’s motivation and activity levels, depression could help conserve physical and mental resources when facing challenges such as food scarcity, illness, or extreme environmental conditions. In essence, it could be a survival strategy to endure difficult periods.
- Social Withdrawal: Depression often leads to social withdrawal, which could have served an adaptive purpose. By isolating themselves during times of illness or vulnerability, individuals may have reduced the risk of conflicts or threats from others within their social group. Social withdrawal could be a way to avoid potentially harmful interactions.
- Problem-Solving and Rumination: Some researchers propose that the cognitive symptoms of depression, such as rumination and deep thinking, may have had an adaptive function. During depressive episodes, individuals may engage in intense introspection and analysis of problems, potentially leading to better problem-solving and decision-making. This cognitive focus may have been beneficial in certain situations.
- Signaling for Help: Depression could be a form of signaling to others that an individual is in need of assistance or support. In a social species like humans, seeking help from others can be advantageous for survival and reproduction. Depressive behaviors may have evolved as a way to elicit empathy and support from others within the social group.
- Enhanced Social Bonds: Depression may have played a role in strengthening social bonds. When an individual is in a state of distress or sadness, it can elicit empathy and support from others, potentially strengthening social connections within a group. This, in turn, could enhance the overall cohesion and cooperation within the social group.
Viewing depression through an evolutionary lens may help you understand its origins and normalize certain behaviors associated with it. Now, let’s explore some methods often recommended to alleviate depressive symptoms.
The first thing you want to consider is hormones. When I work with people who had struggled with depression for a while and medication did not help or someone reports that the depression had come on suddenly and was not experienced throughout life, I recommend to visit a medical provider and check hormone levels. Thyroid hormone levels are known to have a significant effect on mood, so checking for the biological underpinnings and either ruling out or getting treatment can be useful and is often the first step.
Diet – you may often times hear in the media about the link between diet and depression. Plenty of convincing articles and videos promoting this or that diet to lift symptoms. In systematic studies however – the link is unclear – although there is some evidence that high quality diets over low quality ones contribute to reduction of depressive symptoms. 2020 systematic study in the field of nutritional psychiatry has found that the mechanisms of action associating diet with health outcomes are complex, multifaceted, interacting, and not restricted to any one biological pathway. In other words – with all the studies reviewed – which btw are either based on self reports or preclinical animal studies – we have yet to truly outline any particular diet that is helpful to the majority of the population regarding depressive symptoms. It is the case that long term caloric restriction or under-eating can cause long-term detrimental effects via inhibiting the function of 5-HT system and decreasing leptin levels which can contribute to depression.
There is also interesting research on food addiction and depression. It was found that some people experiencing depression are also prone to food addiction and weight gain which contributed to negative health outcomes and disordered eating patterns. The reason remains unknown, however there is some interesting research pointing to the peripheral dopamine which is closely linked to the HPA axis and stress response and linked with the action of the sympathetic nervous system. In other words it has something to do with stress resonance and also something to do with the food cravings. Often times, people struggling with depression are also shaming themselves for eating patterns or food habits. There is so much media to enforce this shame cycle. Nutrition and emotional states are very complex and there is no one diet or non diet to fix it. It is also not a matter of will power or discipline but the way which your body handles stress, hormones, and the symphony your brain produces. So, while looking into lifestyle factors is important and you may find that changing your habits with kindness and self compassion can help relieve depressive symptoms – find a path that works for you as there is no cookie cutter way to solve for depressive symptoms with diet.
Exercise however has been proven to reshape the brain of people experiencing depression by making the brain become more plastic – it activates the function of related brain areas, maintains the integrity of hippocampal and white matter volume which improves the brain neuroprocessing and delays cognitive degradation.
The type of exercise and duration has not been established and the evidence is also mixed and complex. Tai Chi in a systematic study as found to be effective in helping lift symptoms aerobic and muscle strengthening exercise has been found beneficial as well, so – you will likely help yourself relieve depressive symptoms if you engage in exercise – as long as you’re also consuming an adequate amount of calories and not restricting food intake.
Technology – there are many technology devices on the market that can help with depression. Publicly available devices that you can purchase and use at home or professional devices such as EEG neurofeedback for which you have to find a licensed practitioner. Research has found that people with depression showcase asymmetry between right prefrontal and the left prefrontal lobes – the left frontal region of the brain is responsible for positive emotion and memories the right prefrontal is more involved in negative emotions. In depression – there is more slow wave activity in the left frontal region of the brain, under that configuration – it may be more difficult to draw on positive memories and emotions. Some people with this type of asymmetry benefit from properly run neurofeedback protocols.
Meditation for depression is a promising intervention for reducing depressive symptoms – a 2020 meta analysis that reviewed 192 studies has found that particularly the mindfulness and self compassion practices seem to facilitate the most effect, however other practices such as gratitude and loving kindness are effective as well. In my coaching practice, I incorporate those practices in working with people as well.
As far as psychotherapy – in recent meta analysis studies it is found that 50% of people respond to reducing depression symptoms within about 2 -3 months and about a third of individuals remit. So psychotherapy alone is not very effective for reducing symptoms of depression – however it can help with other symptoms as well as helping the individual participate in other forms of symptom reducing activities. Psychotherapy is still the foundation for treating mental health conditions, although weekly psychotherapy alone is not likely to reduce depression symptoms in the long run for the majority of people. The type or modality of psychotherapy does not make a difference, however, the relationship you have with your therapist does.
In conclusion, depression is a complex condition with various contributing factors. While these methods may help alleviate depressive symptoms, it’s essential to consult with a healthcare professional for a personalized approach. Please share your experiences and thoughts in the comments, and if you’re interested in coaching, you can find relevant links below.
Wishing you healing, love, and peace,
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References
https://onlinelibrary.wiley.com/doi/full/10.1002/wps.20860
https://onlinelibrary.wiley.com/doi/full/10.1111/acps.13335
https://link.springer.com/article/10.1007/s10804-005-7029-5
https://onlinelibrary.wiley.com/doi/full/10.1111/cns.13385
https://bmccomplementmedtherapies.biomedcentral.com/articles/10.1186/s12906-020-02967-8
https://www.ingentaconnect.com/content/ben/cn/2015/00000013/00000004/art00015
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