Dr. Amina Saeed
The writer is a freelance journalist who works on issues related to mental health and well-being. She is a yoga expert and conducts meditation and breathing sessions.
The word depression can feel frightening, but it is a broad term that encompasses a range of emotional states. In recent years, it has gained significant awareness, covering everything from temporary sadness or discouragement to more intense and prolonged feelings.
However, clinical depression, or major depressive disorder, is a diagnosable mental health condition marked by persistent and severe symptoms. Unlike transient sadness, it is not simply a reaction to external events but may involve biological, genetic, and psychological factors. Clinical depression requires professional intervention for proper treatment and support.
Clinical depression is a difficult and isolating experience that can severely impair one’s quality of life. Persistent sadness, loss of interest, and feelings of worthlessness are hallmarks of this formidable mental health challenge. Treatment often involves therapy, medication, and a personalized approach tailored to the individual’s needs.
You’ve likely heard the saying, “Life is not a bed of roses.” As humans, we constantly face challenges. We are complex beings—capable of feeling, absorbing, reacting, and sometimes carrying our burdens until they weigh us down, affecting our mental health.
But is there something you can cultivate in your life to enhance resilience and overall well-being? Let’s explore how practices like positivity and gratitude can complement traditional interventions, offering an additional layer of defense against this challenging condition.
While growing up, there was one phrase my Baba would constantly repeat: “Shukar keriya ker” (be grateful). Back then, as a young and innocent child, I didn’t fully understand the depth or significance of those words.
Gratitude, or shukar guzari, is the practice of recognizing and appreciating the good in one’s life—be it small daily joys, meaningful relationships, or personal achievements. It shifts our focus from what we lack to what we have, cultivating a sense of contentment.
But gratitude is more than just a feel-good notion; it’s a science-backed strategy for improving mental health. Studies show that gratitude activates areas of the brain associated with pleasure and reward. It also boosts levels of serotonin and dopamine, the neurotransmitters that play a crucial role in regulating mood and fostering emotional well-being.
Gratitude and positivity can feel elusive amidst life’s challenges, but small, intentional actions can make a profound difference. Here are some simple ways to incorporate them into your busy lives:
– Set aside time to reflect on positive experiences, either through journaling or quiet mental acknowledgment.
– Practice mindfulness and meditation to heighten awareness of the present moment.
– Express gratitude to those around you through words, gestures, or acts of kindness.
– Use positive affirmations.
– Celebrate small wins.
– Reflect on your blessings, no matter how small.
– Engage in activities you love or learn something new to reignite inspiration.
– Reframe negative thoughts by finding lessons in challenges.
– Take care of your body.
– Declutter your space.
– Limit negative media consumption.
– Volunteer for a cause to foster connection and purpose.
– Talk it out by sharing your thoughts with trustworthy friends or professionals.
– Go for a walk to reconnect with nature.
– Flip your perspective: ask yourself, “what is this teaching me?”
While positivity might seem out of reach if you’re in the depths of depression, seeking even a glimmer of hope can be transformative. Practicing gratitude and positivity doesn’t equal to invalidating your struggles; instead, it‘s the acknowledgment of challenges, while believing in the possibility of better days lying ahead.
Psychologists describe this as realistic optimism— a mindset that recognises life’s difficulties with the determination to creating positive outcomes.
Let’s not just say “shukar”—let’s truly embody it in our thoughts and actions. By practicing gratitude, we can rewire our minds and navigate the journey of life.
