Depression is a growing health concern, and chances are that you or someone you know has experienced it. In fact, according to the National Institue of Mental Health, approximately 21 million adults in the United States had at least one major depressive episode in 2021 – about 8% of the adult population. And depression rates have continued to rise in recent years. In 2023, a Gallup poll found that 17.8% of Americans were currently experiencing or being treated for depression.
This condition impacts everyone differently, with symptoms ranging from mild sadness to deep, debilitating lows. While medication can be helpful for managing severe symptoms, lasting change often comes from intentional lifestyle adjustments that target underlying causes. This is where the five-pillar approach comes in. Socialization, movement, nutrition, spirituality, and purpose are five key lifestyle components that play a significant role in the treatment and prevention of depression.
The 5-Pillar Approach
1 Socialization
Socialization is essential for mental health. Connection with others fosters a sense of belonging and emotional support, helping you feel less isolated and more connected to your community. Depression symptoms, however, can make it tempting to stay home and avoid social contact. When you’re feeling low, it’s crucial to take small steps toward engaging with others – even if it’s just getting out for a quick coffee or attending a group activity like an art class. Simple, creative group activities can offer both social interaction and a mental boost.
2 Movement
Regular physical activity is one of the healthiest habits you can practice, especially for your mental health. You may be familiar with endorphins, the “feel-good” hormones released during exercise that boost mood and reduce stress. Physical activity, however, goes beyond just endorphins; it also increases other important brain chemicals like serotonin, dopamine, and endocannabinoids. Each of these chemicals plays a role in regulating mood, focus, pain, inflammation, and sleep. The good news is that movement doesn’t need to be intense. Gentle exercises like yoga or tai chi, when done consistently, can offer similar mental health benefits as vigorous activity.
3 Nutrition
Diet is essential for more than just physical health – it’s crucial for mental health, too. Brain chemicals that influence positive feelings are made from nutrients in food. When your diet lacks essential nutrients, your body may struggle to produce enough of these mood-regulating chemicals. Certain foods can also contribute to brain inflammation, which is linked to depression and anxiety. Managing inflammation through diet often involves incorporating healthy fats that nourish the brain. The Mediterranean diet, rich in whole, nutrient-dense foods, is a great choice.
4 Spirituality
Spirituality has been central to human life for millennia. A belief in something greater than yourself can provide comfort, perspective, and a sense of purpose. For many, spirituality has traditionally been accessible through religious practices; however, today, spiritual engagement often takes more individual forms, such as meditation or yoga. These practices foster a sense of connectedness, not only to a higher power but also to others and the world around you. Regular spiritual practice can be grounding, helping you feel more centered and protected from the weight of depression.
5 Purpose
When you lack a sense of purpose, it can be challenging to find motivation each day. A clear purpose provides direction, energy, and a framework for finding meaning in life. Whether your purpose is rooted in supporting loved ones, making a difference in your community, or pursuing personal growth, having something meaningful to live for is vital for mental health. Purpose isn’t tied to a single path or stage of life – it can evolve over time. One way to cultivate purpose is to pursue activities that excite you and align with your values, sparking joy and a sense of fulfillment.
Putting It All Together
Each of these lifestyle habits may sound simple, but taking steps to integrate them can feel overwhelming, especially when you’re struggling. That’s why I designed Foundations of Joy, a five-week workshop crafted to help you build each of these pillars in an approachable way. Each week is dedicated to one of the pillars and includes an interactive activity led by a facilitator and enjoyed alongside others in a supportive group setting. In Foundations of Joy, you’ll gain practical insights about why each of these pillars is essential and how to incorporate them into your life for long-term mental wellness.
If you’re ready to take the first step toward a brighter, more balanced life, visit our website to enroll and learn more about Foundations of Joy. Together, we’ll create the habits that bring more resilience, joy, and connection to your life.
Dr. Jared Pistoia, ND, is a Connecticut-licensed naturopathic doctor and clinical herbalist who specializes in mental health. He practices at Soleil Acupuncture and Naturopathic Wellness in Hamden, CT.
Connect with him at 203.871.3262 or www.soleilholistic.com.