What causes depression? 

The short answer: Researchers don’t know. In fact, the root cause is significantly more nuanced than most people might think—and it’s different for everyone. However, more than two decades of research indicate that the cause is a mix of epigenetics, which is the way things such as loneliness, abuse and trauma, poverty and stress, chronic disease, and lack of purpose impact our genes.

Rather than feeling defeated about not understanding the origin of a depressive state, there is something you can do to reduce the two most common factors that contribute to depression’s maintenance.

TL/DR: What Society Tells Us

Today, the common medical narrative is that depression is caused by a chemical imbalance in the brain, specifically a deficiency in neurotransmitters such as serotonin. We’re taught to believe that the most effective way to address depression is through medication that boosts our serotonin levels and restores the balance of our brain chemicals.

The issue is that there is minimal empirical evidence supporting the existence of a chemical imbalance in depression. 

Still, our medical community has been attempting to combat depression with medications for nearly a century, with less than impressive results. When pharmaceuticals do work, research shows that the drugs offer only minimal benefits and short-term relief—and they often come with a lot of significant side effects.

Sol Bites: How to Fight the Big D

Regardless of the specific triggers, anyone grappling with depression has the power to challenge two harmful habits that can exacerbate their condition. By doing so, you can weaken the stronghold of depression and take steps toward reclaiming your mental well-being.

#1: Stop Replaying the Same Stories

When you’re feeling depressed, the urge to ruminate or replay the same stories about your past can be constant. It's almost like being hooked on negative thinking tropes about yourself.

Mindfulness is the only proven way to break free from this habit. In a nutshell, it’s about learning to shift your focus and stay in an observing mindset without falling back into negative patterns.

Mindfulness won't magically cure depression, but it can significantly decrease overall stress levels and negative feelings. By lightening the load of rumination, you may find it easier to address other aspects of your depression.

#2: Leave Your Comfort Zone 

Avoiding experiences or people—particularly during times of depression—can deprive you of meaningful and fulfilling experiences in favor of temporary relief or short-term pleasure. The persistent avoidance of meaningful experiences can exacerbate feelings of depression.

The problem with staying in your comfort zone is that you often decline opportunities or experiences that may be challenging or intimidating—even if they ultimately have long-term benefits. While it is perfectly acceptable to practice assertiveness and turn down invitations or choose to have lunch alone occasionally, saying no to things becomes a problem when it becomes habitual and is driven by emotions that conflict with your values.

So, what is the most effective way to break out of your comfort zone?

The key is to combine behavioral activation (actively engaging in activities that bring personal satisfaction) with a gradual approach to overcoming the lack of motivation. 

Behavioral activation is like gamifying fun even when you’re not in the mood or feeling lazy. For example:

• Struggling to get to the gym? Go for a quick jog instead.

• Feeling too lazy for that? Take a 20-minute walk outside.

• Too tired for a walk? Knock out ten pushups at home instead.

• Still can't conjure the energy? Challenge yourself to hold a plank for just one minute.

Your job is to stop believing you can’t do something because you’re not motivated. Start small and work your way up! Keep pushing yourself to do a little more each day. Repeat until you feel that motivation and energy boost.

Your goal is to reprogram your brain by telling yourself, “I need motivation to tackle the hard stuff, but once I push through and conquer those challenges, my motivation will be boosted.”

Regardless of anyone’s reasons for feeling depressed, we can all work on breaking the habits that fuel it. Don't let depression thrive on replaying old stories and staying in your comfort zone. With a shift in habits, you can have a shot at overcoming depression in a pill-free way.

Bonus: 3 Habits People With Depression Swear By

This no-nonsense guide provides an honest look at depression and tools that can actually help.

Video Bite

Turn depression into a tool for growth. Sol TV Creator Robin Richardson challenges us to ask ourselves what our negative emotions are trying to say. 

Could they be signaling a need for a change? Listen to those feelings, and have the courage to create a life that truly supports you.

Words of Wisdom

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We love you,
Mona & The Sol TV Team ❤️