Meet people with gratitude.
The Benefits of Gratitude
Gratitude has been shown to reduce the likelihood of suicidal thoughts and alleviate anxiety. Anxiety often arises from the fear that something bad might happen. However, because the brain can only focus on a limited number of things at once, focusing on positive things for which we are grateful can push out negative emotions and replace them with gratitude, reducing worry.
Gratitude also improves the activity of the dopamine circuits in the brain. When we feel grateful, the brainstem area that produces dopamine is activated. Additionally, cultivating gratitude increases the activity of the social dopamine circuit, making social interactions more enjoyable.
Gratitude boosts serotonin levels as well. One of the powerful effects of gratitude is that it enhances serotonin production, especially when we focus on the positive aspects of our lives. It increases serotonin production in the anterior cingulate cortex.
Gratitude can also improve sleep quality. For instance, college students who kept a gratitude journal for a week experienced better sleep quality, fewer physical problems, and less worry.
The Importance of Social Connections
If you’re feeling down, spending time around other people can help. Being in a place with others, like a library or a coffee shop, can be beneficial, even if you don't engage in conversation.
Oxytocin, often called the "love hormone," is released when someone expresses trust in us or when we feel trust and attachment toward someone during a conversation. Oxytocin alleviates stress, fear, and pain. Unfortunately, oxytocin levels can be low in depression, making social interaction particularly important.
Studies have shown similar effects in patients with chronic pain, who reported reduced pain when their spouse or partner was present. Interestingly, even talking to strangers produced similar results. Holding hands with someone, especially in painful situations, can provide comfort to both the person and their brain.
Although depression can make you want to be alone, spending time with friends and loved ones can significantly alleviate depressive feelings. Being around others can help reduce stress and anxiety, and knowing even one person is on your side can make a big difference when it feels like the world is against you. Volunteering to help others can also ease symptoms of depression and increase positive emotions.
Research has shown that if you live near a friend who is happy, you have a 25% higher chance of being happy yourself.
The Power of Physical Touch and Belonging
One of the simplest ways to boost oxytocin is through touch, such as hugging, handshakes, or massages. Talking to people or just being around others can also activate the social brain and release oxytocin.
Massage therapy reduces pain by activating endorphins with analgesic effects in the oxytocin system. Additionally, massages can increase serotonin and dopamine levels, lower the stress hormone cortisol, improve sleep quality, and reduce fatigue.
Engaging in Positive Activities
Interacting with people you like is another great way to boost your mood. Send an email, make a phone call, or better yet, go for a walk, meet for coffee, or do something fun together.
Supporting a sports team can be a powerful way to combat depression, as it fosters a sense of belonging. Sports teams create a community to which one can belong, and the hope that the team might win next time keeps the spirit alive, even after a loss.
Pets and Mental Health
Research has shown that pets can help alleviate symptoms of depression. Another study from Japan found that playing with a dog with whom one has a strong bond, especially one that makes eye contact, increases oxytocin levels.
By incorporating gratitude, social connections, physical touch, and positive activities into your life, you can improve your mental health and reduce symptoms of depression and anxiety.
