Depression is one of the most common reasons people seek therapy. While brain chemistry and genetics certainly play a role, depression is also a deeply human, understandable response to our environments. In his book Lost Connections, journalist Johann Hari explores how various forms of disconnection can lead to depression and offers practical reconnection strategies to help people heal.

Reconnect to other people
We live in the most digitally connected era in human history, yet may people experience chronic loneliness. You can start by scheduling regular, low-pressure meetups with friends, or look for activities that force you out of your head and into a shared environment, such as volunteering, participating in a community garden, or a class or workshop about an interest you have.

Reconnect to meaningful work
We spend so much of our time working. For those with jobs where there is little control, this can be most detrimental. We know this is often a place where people feel they have little power to change, but look for small ways to shift work- set firmer boundaries at your current job, take on projects that align with your strengths. If you can’t change the work, it is extra important to have role and activities outside of the work that feel meaningful and fulfilling.

Reconnect to meaningful values
We are bombarded with ads that tell us that happiness comes through ‘more’- such as getting the new ‘it’ thing. While there is an initial burst of satisfaction, the boost isn’t sustained. Instead shift focus back toward things with intrinsic reward. Make time for creative hobbies that have no financial incentive, practice acts of kindness without expecting anything in return, and invest your energy into experiences rather than material possessions.

Reconnect with sympathetic joy
A powerful antidote to self critique and social comparison is the practice of “sympathetic joy,” a mindset focused on celebrating the successes and happiness of others. This helps dissolve the walls of envy and comparison, which lowers stress and encourages a sense of a larger community.

Reconnect to the natural world
Studies show that spending time in nature- even outside in your yard or walking the neighborhood reduces stress, anxiety, and lifts mood. Reconnecting with the natural world grounds us in a reality larger than our own worries.

Reconnect to self-acknowledge and face past trauma
Unresolved past trauma and painful experiences alters how we feel about ourselves and the world around us. Reconnection means de-stigmatizing these past wounds, talking about them in safe spaces, and recognizing that some depression is a form of grief for a history that was never properly processed.

Reconnect to a hopeful and secure future
Depression can take away our ability to envision a positive (or even neutral) tomorrow, leaving people stuck, unable to take action. Start by mapping out manageable mid-to-long term personal goals, or joining advocacy groups that fight for broader societal changes that align with the future you want.

You don’t have to try all the reconnection strategies to notice a difference, pick one or two to start that feel doable and see what you notice. If you would like help addressing symptoms of depression, or how to put these ideas into tangible strategies in your life, please reach out. We can help answer questions or support determining next steps for you.