Can you laugh your way to happiness?
First of two parts.
The decorations are long gone. Family and friends are back to their routines. The bills from the holidays have arrived, and winter has hit hard with too many short, cold, dark and dreary days. It only takes a few other problems, like stress at work and health issues, to put you over the edge.
Depression is the most common mental disorder and is twice as common among women as men. It affects life in many ways - family, friends, work, play and general health. Symptoms include fatigue, sleeplessness, decreased appetite, decreased sexual interest, weight change and constipation.
Unfortunately, depression is on the increase in the United States. According to the National Ambulatory Medical Care Survey, in the 1990s, 7 million visits to a primary care physician were for treatment of depression; 10 years later, the number doubled.
Recent research is very encouraging and supports the use of laughter and exercise to prevent and treat depression as a powerful adjunct to therapy and medication.
While it is important to note that depression is no laughing matter, many mental health professionals support laughter as a method to confront unpleasant situations and gain some level of control over them. One study showed that elderly people who used humor on a regular basis reported improved satisfaction in life.
Here are four reasons - based on recent studies - why humor is helpful in battling depression:
-âHumor demystifies depression. It lets others know that you can be depressed and still be human - a productive and valuable member of society: "I'm depressed, but I am not a bad person, and I can still be funny and fun to be around."
-âHumor improves your mood. It lightens temperament as it increases blood flow to the brain to release dopamine and endorphins, chemicals that improve mood.
-âHumor relieves stress. It increases chemicals in the brain that control the release of cortisol, a stress-release hormone.
-âHumor improves self-esteem. Telling a joke, being funny and making others laugh makes you feel good about yourself and feel more normal.
And now, four tips to improve your sense of humor:
-âHang around with fun and funny people. Whenever possible, try to associate with good people who "pick you up" and have good karma. Avoid people who tend to "suck the oxygen" out of the room.
-âListen to jokes and learn to enjoy them. While this may be difficult to do when you're down, it will go a long way toward picking you up.
-âLearn to tell a joke. This is also not easy, but it's very important to improve your sense of humor. It will help you rediscover your inner child. Ease into it and start slowly. Practice in front of a mirror in the privacy of your home. Begin using it on family and good friends.
-âJoke about your depression. It will be cathartic. For example: "Oh, my God, that would be so funny if I weren't depressed!" "Don't tell my shrink I laughed so hard - he'll take away my meds!" Don't put yourself down, but laugh at yourself if you mess up when telling a joke or trying to be funny. Then try again.
NEXT WEEK: Exercising to prevent depression.
IF YOU OR someone you know is in danger from depression, contact the American Foundation for Suicide Prevention at 888-333-2377.
PAUL J. MACKAREY, P.T., D.H.Sc., O.C.S., is a doctor in health sciences specializing in orthopedic and sports physical therapy. He is in private practice and is an associate professor of clinical medicine at Commonwealth Medical College. His column appears every week. Email: email@example.com.