I think the contributing factor that’s been most eroded in my lifetime is social connectedness.
My parents lived through the Great Depression and World War II, and by all accounts, mental health was better then than it is today. Even now, depression is unknown in the few hunter-gatherer societies that still exist. Why is that? The people interact face-to-face every day, rather than virtually. They maintain tribal connections. They’re not living on information overload. And their lifestyle as a whole is healthier: They are not disconnected from nature; physical activity is part of their daily routine; and they’re eating whole, real food rather than processed.
Obviously, we’re not going to revert to a tribal society. But we can apply some of these lessons to our own lives. My tips? Get out into nature. There’s a whole area of psychology that deals with the benefits of this. Do some deep breathing exercises, which can also have a very positive effect on mood, especially depression and anxiety. Try to connect more with your friends and family-and even companion animals. In particular, cultivate friendships with people who are positive and optimistic. Finally, practice gratitude. The body of research on this is very impressive. The easiest way to do that is to keep a gratitude journal, where every night before bed, you write down a few things that you’re grateful for. Studies show that people who do this for a week can have a positive lift in mood that lasts for months.
Recommended Supplements
Rather than taking drugs, first try these supplements, which have a proven track record:
Omega-3s
Dosage: 2 to 3 g of EPA and DHA from fish oil a day. Make sure the brand is “molecularly distilled,” so it’s free of contaminants. And read the label carefully to ensure that the 2 to 3 g you’re getting are not just total fish oil, which contains many fatty acids, but actual EPA and DHA.
St. John’s Wort
Dosage: 300 mg three times a day of capsules standardized to 0.3% hypericin, one of the main active compounds in the herb. Also look for hyperforin. But St. John’s wort interacts with many drugs, including alprazolam, birth control pills, and cyclosporine, so check with your doctor.
SAM-e
Dosage: 400 to 1,600 mg a day, taken on an empty stomach. Look for enteric-coated tablets, which can survive stomach acid. Don’t take SAM-e late in the day, because it can have stimulant effects. And because it can worsen manic symptoms, don’t take it if you have bipolar disorder.
Dr. Andrew Weil
Andrew Weil, MD, is founder and director of the Arizona Center for Integrative Medicine and clinical professor of medicine at the University of Arizona. For more information, go to DrWeil.com.