How to Fight Depression

Before addressing how to combat depression, we will conduct an in-depth analysis of this issue. A general survey found that 26% of respondents stated that, if they could go back in time, they would choose not to be born (Theholisticpath), but this study is not based on a certain sample and still marks an increase from the 17% reported in a previous survey. Meanwhile, a historical study published in the American Journal of Sociology found that about 30% of a sample of adolescents had wished they had never been born. This can manifest in the elderly as regrets rather than positive memories, as evident from this excerpt: the greatest regrets in old age. This can be reflected in every part of the planet or, more precisely, in every nation or place where the human population resides.

In fact, in 2017, over 2.8 million Italians (5.4% of the population aged 15 and over) suffered from depression according to ISTAT data, as mentioned in this research published on carepharm.it under the section depression and anxiety on the rise in Italy, with a percentage increasing with age. More recent data from the PASSI surveillance system show that the prevalence of depressive symptoms in the adult Italian population (19-69 years) increased from 6.1% in 2018-19 to 7.1% in the March-April 2020 period, as highlighted in this study on depression according to advancing age. This already highlights how depression is the main mental disorder in Italy, and it would be useful to differentiate it between the north and south for an even more precise estimate.

Geographical Differences: North vs. South

The data present an interesting and counterintuitive picture regarding territorial differences: in southern regions, there is a lower prevalence of depressive conditions compared to the national average, and this emerges from both ISTAT surveys and statistical records of people in contact with psychiatric services.

At the regional level, the highest rates of depression (in the population aged 15 and over) are recorded in Umbria (9.5%) and Sardinia (7.5%), while the lowest are in Bolzano (2.6%) and Lombardy (4.3%). [Source Ansa: greater mental distress in central-southern Italy, economic conditions weigh heavily ]. As a broader reference, we know that Piedmont generally follows Italy’s national statistics regarding depression, making it indicative of the situation in the Province of Cuneo.

This data may seem surprising considering the greater economic difficulties in the South, but it could be influenced by several factors, including:

Differences in the recognition and diagnosis of depressive disorders
Different accessibility to mental health services
Cultural and social factors influencing the manifestation and recognition of depression
Possible underestimations in epidemiological detection in southern regions

It is important to note that Italy still has lower depression rates than the European average: 1.8% for major depressive disorders and 4.3% for at least one depressive disorder, compared to an EU-28 average of 2.9% and 6.7%, respectively.

Combating Depression by Simply Walking

Research shows that physical activity in natural environments, commonly called "green therapy" or "ecotherapy," has significantly positive effects on mental health. Walking in nature combines several beneficial elements:

Effects of physical exercise: Moderate physical activity like walking stimulates the production of endorphins, serotonin, and other neurotransmitters that improve mood and reduce depressive symptoms.
Benefits of exposure to nature: Being in natural environments reduces cortisol levels (the stress hormone), decreases activation of the sympathetic nervous system, and promotes a sense of calm and well-being.
Reduction of rumination: Walks in nature help interrupt cycles of recurring negative thoughts, typical of depression.

Specific mechanisms

Exposure to sunlight: Increases vitamin D production and regulates circadian rhythms
Fresh air and oxygenation: Improves brain function and overall energy
Sensory stimulation: The sounds, scents, and sights of nature have proven calming effects
Natural mindfulness: The natural environment promotes a state of mental presence that reduces anxiety

Practical recommendations

Studies suggest that even just 20-30 minutes of walking in a park or natural environment can produce measurable benefits. There’s no need for strenuous trekking – even a quiet walk in a public garden can be effective.

Fighting Depression by Listening to Music

Listening to music can help fight depression, as several studies suggest. Music, especially that which evokes positive emotions or significant memories, can stimulate the release of dopamine, improving mood. Additionally, listening to favorite or relaxing tracks can reduce stress and anxiety levels, promoting a state of well-being. Music therapy, in particular, is used to support people with depression, helping them express emotions and find comfort. However, its effectiveness depends on the individual and the context, and it does not replace professional treatments.

Seeking Comfort Online and Offline

As for online resources, there are plenty of websites offering the opportunity to connect with volunteers for free support, seeking comfort but also, why not, offering it, which is certainly a way to combat negative moods since there is more happiness in giving than in receiving, for example with sites like:

TwoCats App: android app to empathetic socialization
7Cups: dedicated entirely to listening with volunteers focused on this
Mental health services in the province: The Province of Cuneo is served by ASL CN1 and CN2, which have activated various mental health projects, such as the Broadcast project during the lockdown to maintain contact with people assisted by the Intercompany Mental Health Department Ageing and health.

We can also find sites that allow us to reach communities offline, thus more locally, as the various CSVs (Volunteer Service Centers) operating in the Cuneo area, where psychological support can be found, certainly opening doors to new opportunities and thus new connections.

Disclaimer

The information provided in this article is for informational purposes only and should not be considered a substitute for professional medical support. For any mental health issues, it is recommended to first consult a doctor, psychologist, or other qualified specialist. Green therapy and the support resources mentioned can be complementary but do not replace professional treatment.