Depression is a serious condition that affects many people to different degrees. At Universities in the UK it has been estimated that as many as 1 in 4 students experience depression. However, it is hard to know where to draw the line between depression and lasting sadness/lack of interest. Officially the line is that it must be persistent and life effecting, but surely any low mood is life effecting? If you don’t qualify for medical intervention or don’t feel the need to go to a clinical psychologist or take anti-depressants then what can you do to try and make yourself feel better? What do you do if you’re just feeling a bit down lately?? How can you feel happy? What causes happiness?

Obviously I’m being presumptuous to assume I can help with what is probably a highly personal and complicated series of personal issues, however I myself am an incredibly happy guy (not to rub it in) and also psychology graduate and some of the techniques we were taught there can be used with no need for outside input. None of this is meant to be a replacement for professional help, but may be better than nothing in the short term.

CBT, which stands for ‘Cognitive Behavioural Therapy’, is the current most popular form of clinical therapy. The concept here is that patients thought patterns can be negative and damaging. For example negative self talk, such as ‘everything I do results in failure’ is obviously not going to improve your mood.

Therefore, cognitive behavioural therapists recommend adopting a state of ‘mindfulness’ where you pay extra attention to the content of your thoughts. Rather than trying to alter what you’re thinking, just try and ‘observe’ thoughts as they pass and be aware when you catch yourself thinking something negative. At the same time try and encourage positive self talk, as it really can have an effect on your mood.

CBT also describes how depressed patients can make ‘hypotheses’ about the potential outcomes of their actions. For example they might predict that if they go out and socialise they won’t have a good time. Obviously if they believe that then they’ll never go out and they’ll end up reclusive – again not good for the old mood. So CBT encourages patients to test these hypotheses and hopefully they’ll find that socialising can actually be fun!

What causes happiness inside me? The secrets to my personal happiness are not so technical. Firstly, I pick role models and idols that are similar to myself. Therefore my esteem is sky-high because I am nearly fulfilling my ideal self. Similarly I like to imagine my life is like a sitcom or a drama. If there were no bad bits no one would watch – they help me grow, they add drama and they make me appreciate the good times more. Try and have a similar approach yourself.

On a different tact I also try and make sure I appreciate all the little things in life. When I’m enjoying a cup of tea and a lemon tart for example I don’t let anything else worry me. I don’t think about the future or the past, just the lemon tart and the taste. It’s pure bliss. No matter how rough life gets you can always enjoy these little moments.

Finally, try and make sure you get a good healthy diet (which can affect your mood) a good balance between socialising and getting your private time and lots of sun (SAD affects many people who are completely unaware and whoever you are a bit of bright sunshine will cheer you up). Try not to drink too much (however tempting it may be) as alcohol is a depressant. And finally: smile.

Mack LeMouse

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