1 . For people suffering from depression, there’s an all-natural treatment they should use — getting more exercise. It could help fight depression, even if people have a genetic risk, new research shows.

For the study, researchers collected information from nearly 8,000 people and found those with related genes were more likely to have depression over the next two years after examining them. But that was less likely for people who were more active at the study’s start, even if they had a family history of depression. Higher levels of physical activity helped protect even those with the highest genetic risk of depression.

Both high-intensity (高强度) exercise and low-intensity activities were associated with a reduced risk of depression. Adding four hours of exercise a week could lower the risk of a new episode (一段经历) of depression by 17%, according to the study. “Our findings strongly suggest that, when it comes to depression, being physically active has the potential to remove the added risk of future episodes in individuals who are genetically risky,” said lead author Karmel Choi. “On average, about 35 additional minutes of physical activity each day may help people to reduce their risk and protect against future depression episodes.”

Depression is a common mental illness globally, with more than 264 million people affected. “Depression is so ubiquitous, and that underlines the need for effective approaches that can impact as many people as possible,” Choi said. And mental health and primary care providers can use the findings to advise patients that there’s something meaningful they can do to lower their risk of depression.

3 . During the most isolating worldwide pandemic in a century, it’s time to take a closer look at what may result in loneliness.

As a group, humans develop being around others, but how much and what kind of contact each person needs to feel part of a community varies among individuals as well as over one person’s stage of life. “A common belief is that the loneliest people are those who are alone; actually, it’s important to separate the two,” said Dr. Perissinotto, a professor of medicine at the University of California. “Kids with their families can be lonely because they can’t see the friends at school; people who are not physically isolated can feel lonely because the community doesn’t welcome them in; and older adults can experience loneliness through retirement or death of a loved one.” What leads to loneliness is much deeper than being alone.

With the pandemic exacerbating loneliness issues, an increasing number of health professionals are concerned about the mental and physical health risks associated with the feeling—like depression and early death, according to the US Centers for Disease Control and Prevention. That’s why, experts say, it’s also time to look more closely at what we can do about loneliness.

“When it comes to fighting loneliness, the key is not looking at circumstances and assuming what feelings should be associated with it, but actually asking yourself if you are lonely,” Perissinotto said. “If your solitude (独处) is a choice and you have people who can support you if you need help, there is no saying you can’t live a happy life.” And just as solitude doesn’t necessarily equal loneliness, interaction doesn’t mean fulfilment for everyone, according to Hawkley, a principal research scientist at the University of Chicago. “People can be around others and feel lonely anyway or they can be pretty much single souls and not be lonely,” Hawkley pointed out.

Hawkley divides connections into three primary types and holds that loneliness can stem from the sensing of a lack of any of them. “The first type happens when someone like a spouse is so close to you that part of your identity becomes closely connected with his or hers. Then there is the second type, which you establish with your close friends, as well as the third type—those interactions that make you feel part of a community.”

It is suggested that one identify what kind of loss of connection his loneliness is coming from and then evaluate the quality of his various relationships. Identifying the kind of connection that one is longing for and the quality of the relationships he already has are important first steps, but where one goes from there depends entirely on his specific context.

6 . Anger is good for you, as long as you control it, according to new psychology research. A new study from Carnegie Mellon University shows anger may help people reduce the negative effects of stress and help you become healthier.

“Here getting emotional is not bad for you if you look at the case of anger,” said Jennifer Lerner of Carnegie Mellon. “The more people show anger, the lower their stress responses.”

Lerner studied 92 UCLA students by asking them to count back from 6,200. They must say out loud every thirteenth number. Researchers disturbed them by asking them to count faster or ask them other questions. If they made any mistakes, they had to restart from the very beginning. Many students felt upset about making so many mistakes or got angry.

Lerner used a hidden video camera and recorded all their facial expressions during the test. The researchers describe their reactions as fear, anger.

Other researchers recorded the students’ blood pressure, pulse and production of a high-stress hormone (荷尔蒙) called cortisol. People whose faces showed more fear during the experiment had higher blood pressure and higher levels of the hormone. Both can have lasting effects such as diabetes (糖尿病), heart disease, depression and extra weight gain.

When people feel fear, negative effects increase, but when they get angry, those negatives go down, according to the study.

“Having that sense of anger leads people to actually feel some power in what otherwise is a maddening (令人发狂的) situation,” Lerner said.

Lerner previously studied Americans’ emotional response to the 9·11 terrorist attacks (9·11 恐怖袭击) two months after the incident. She found people who reacted with anger were more optimistic. These people are healthier compared with those who were frightened during the event. So in maddening situations, anger is not a bad thing to have. It’s a healthier response than fear.

10 . If you feel depressed, it’s best to do something about it—depression doesn’t just go away on its own. In addition to getting help from a doctor or counselor,    1    .

Take a 15-to-30-minute walk every day—or dance, jog, or bike if you prefer. People who are depressed may not feel much like being active. But make yourself do it anyway. Once you get in the exercise habit, it won’t take long to notice a difference in your mood.

Depression can affect appetite. One person may not feel like eating at all, but another might overeat. If depression has affected your eating, you’ll need to be extra mindful of getting the right food.     2    . So eat plenty of fruit and vegetables and get regular meals (even if you don’t feel hungry, try to eat something light, like a piece of fruit, to keep you going).

Try to make out any situations that have contributed to your depression. When you know what’s got you feeling blue and why, talk about it with a caring friend.     3     . If there’s no one to tell, pouring your heart out to a journal works just as well.

Depression affects a person’s thoughts, making everything seem dark, negative, and hopeless. If depression has you noticing only the negative, make an effort to notice the good things in life. Try to notice one thing, and then try to think of one more. Consider your strengths, gifts, or blessings. Most of all, don’t forget to be patient with yourself.     5     .