Dr. Stephen Ilardi is a professor of clinical psychology and the author of The Depression Cure: The 6-Step Program to Beat Depression Without Drugs. He earned his Ph.D. in clinical psychology from Duke University in 1995, and has since served on the faculties of the University of Colorado and (presently) the University of Kansas. The author of over 40 professional articles on mental illness, Dr. Ilardi is a nationally recognized expert on depression. His work has been honored by the American Psychological Association's prestigious Blau Award for early career contributions to the field, and his research on the neuroscience of depression has been funded by the National Institutes of Mental Health (NIMH).
Dr. Ilardi has also received several major teaching awards in recognition of his dynamic, engaging classroom presence. Recently, he was selected from a pool of over 2,000 instructors as the recipient of the school's highest instructional honor, the HOPE Award for teaching excellence. He also maintains an active clinical practice, and has treated several hundred depressed patients over the course of his career. Dr. Ilardi lives in Lawrence, Kansas with his wife, Maria and daughter, Abby.
In the spirit of ideas worth spreading, TEDx is a program of local, self-organized events that bring people together to share a TED-like experience. At a TEDx event, TEDTalks video and live speakers combine to spark deep discussion and connection in a small group. These local, self-organized events are branded TEDx, where x = independently organized TED event. The TED Conference provides general guidance for the TEDx program, but individual TEDx events are self-organized.* (*Subject to certain rules and regulations)
Oh my goodness...I've been looking for this confirmation for so long !!! I finally feel validated ..thankq ..this gives me hope that I'm not completely " crazy" ..I've been saying this for years .." im not made for this world " ...thankq ..now my next step is to figure out how to thrive again I hope
You can cure your depression, by stop eating refined/added sugar. The problem is, some of us have difficulty processing sugar to the point it affects our ability to think clearly. After 1 to 2 weeks after you quit ingesting added/ refined sugar your cravings for sweet will go away. You can still eat fruit though, good luck.😀😀
Dr. Ilardi gives some of the same advice I've heard over and over again, but in such a way that actually motivates me to make these changes in my life. I've got a Post-It note full of "need to do/purchase," an Amazon cart ready to be filled, and a scheduler ready to get marked up with places to add mild cardio 3x into my weekly schedule. Fingers crossed that I can finally fix myself without having to dive back into anti-depressents.
This is true and now I'm seeing what depression really is.
The other challenge we're facing in this modern time is how to be okay being on your own.
Knowing the people around us are either occupied or uninterested with their environment, the light-hearted ones get affected and there goes another future depressed person on the list. It's also an epidemic.
I was just in hospital with serotonin syndrome (side effect of antidepressants) so I stopped it cold turkey and started taking omega 3 with the thing he talked about. Just a week or two after IM GETTING LOTS BETTER! It’s crazy this worked better than antidepressants for me. It’s sad that we class natural medicine as quackery nowadays. My life is healing!
ANHEDONIA is the worst thing to deal with depression. All my life since 7 years old I played and sing music. Now I don't know who I am, because I can't feel it anymore...I can't feel the music chills...and my emotions are gone...
Sure, hunters didn't get depressed. But they didn't live very long either. Take your pick. Die young and content without depression or grow old and be plagued with depression. I'd rather die at a young age having lived a content life.
We are designed to live on the edge, with constant danger, in physically trying environments, among our tribe, close to nature, with sovereignty over our lives and no middlemen. By eliminating all of that, modern civilization has made us pathological. Civilization is a vast disease; re-wilding is the cure.
A highly-urbanized man standing before a towering TV screen lecturing people about living a more Pleistocene lifestyle? While I agree with most of his points (and actually live a Pleistocene lifestyle for the most part) the irony here is overwhelming.
It makes me sad that we've lost so many lives because the either couldn't get help or didn't know about it. It's the worst disease in the world. What these people are doing is some of the most important work in human history. No one should have to suffer this way. I wouldn't wish it on my worst enemy.
Good talk. The trap of depression is how it makes it really difficult to change your lifestyle. It's really hard to get started when you have no energy.
I have started medication to hopefully get myself out of the trap. My goal is to use the pick-me-up that it gives to develop some healthier habits that will become a permanent feature of my life.
I'll consider the advice in this talk in structuring that lifestyle. A brisk walk three times a week sounds like a doable goal!
One criticism: if you compare a society with high infant mortality to ours and say that there is a lower rate of depression amongst them, how can you be sure that it isn't (partially) due to the depression-prone infants dying?
Of course, you could say that the illnesses that kill babies don't discriminate, but maybe they do. Especially if depression is linked with the immune system, as this talk suggests. Some food for thought about depression and other "diseases of civilization". Modern life has pros and cons.
5:15 “Here’s the problem. For many Americans, Europeans, and people throughout the Western world the stress response goes on for weeks, and months, and even years at a time. And when it does that it’s incredibly toxic to the body and to the brain.”
5:25 “Triggering Depression”
Runaway Stress Response:
-adaptive in short-term
-Toxic over long-term
5:34 “Runaway Stress Response”
-Sleep Disturbance (NREM/slow wave)
-Brain Damage (Cortical, hippocampal)
6:15 Diseases of Civilization
“Epidemiologist have now identified a number, a big constellation of illnesses that are rampant and epidemic throughout the entire developed world, you can see the list: Diabetes, Atherosclerosis, Asthma, Allergies, Obesity, Cancer, many forms, Depression, these are all inflammatory illnesses. They’re all illnesses that are epidemic in the industrialized, modernized world and largely nonexistent among modern day aboriginal groups.”
8:40 “Did you know that 99.9% of the human and pre-human experience was lived in a hunter-gatherer context? What does that mean? Most of the selection pressures that have sculpted and shaped our genomes are Pleistocene. We’re still really well adapted to that sort of environment and that sort of lifestyle. I’m not saying there hasn’t been any change since then because of course 10-12,000 years ago we had the invention of agriculture. And there has been some genetic selection over that period of time. It’s been more minor.
But what happened 200 years ago with the Industrial Revolution? It’s been termed “Radical Environmental Mutation”. It’s as if modern American Western life is radically discontinuous from everything that came before. Our environment has radically mutated. But how much has the human genome changed in the last 200 years? It hasn’t. It hasn’t. That’s eight generations. It’s not enough time. What does that mean? There’s a profound mismatch between the genes that we carry, the bodies and the brains that they’re building, and the world that we find ourselves in.
10:10 “We were never designed for the sedentary, indoor, socially isolated, fast-food-laden, sleep-deprived, frenzied pace of modern life.”
10:45 “I believe in fighting depression with every possible tool that we have. But you know what? If we only throw medication at this epidemic we’re not going to fix it. At least we haven’t so far.”
How much has anti-depressant use gone up? Over 300%, 1-9 over 12 years old taking anti-depressants
12:00 “The answer, I believe, is a change of lifestyle”
12:25 6 factors that change neurochemistry, known to be anti-depressant,
“Results have exceeded my wildest dreams”
1. Physical Activity: (Exercise is medicine, “more powerful than any pill you could take”)
-Dopamine & Serotonin signaling
-Enhanced mental sharpness
2. Omega-3 Fatty Acids
4. Healthy sleep
5. Anti-Rumination Activity
6. Social Connection
15:30 “Exercise is not natural”
16:20 Brisk Walking
“In our treatment program we’ve done two things: We’ve made exercise natural and we’ve made it social. What’s the most natural activity in the world? Walking. And guess what, brisk walking, you know the kind like you’re late for the bus, like you might miss your plane, that kind of walking, will get your pulse up in the aerobic range and that’s where it needs to be. …that’s enough to enhance signaling in your dopamine circuits, your serotonin circuits. It’s been tested head to head against Zoloft twice. In the long term it won. At what dose? 30 minutes, 3 x a week. That’s a low dose. It can change your life.”
17:20 Essential Fatty Acids
Contained in: grains & seeds (and the animals that eat them). Processed foods are major culprit (grain based oils)
Found in: grasses, plants, algae, and animals that eat them
18:50 “Over a dozen controlled research trials have now shown this to be the case… the best research suggests that there’s s specific omega-3 molecule, it’s called “EPA”(Eicosapentaenoic Acid, shown to be anti-depressant at 1000-2000 mg per day)
19:50 “Habits of Healthy sleep”(from Chart on screen)
1. Target: 7-8 hours of sleep each night
2. Get up & Turn in at same time every day
3. The bed is only for sleep, and vice versa
4. No bright light/screens within 1 hour of bedtime
5. No caffeine/stimulants within 10 hours of bed
6. Cultivate a tired body and quiet mind
19:55 “Ending Rumination” ( from chart on screen)
Step 1: Notice rumination in real time
Step 2: Decide to shift focus
Step 3: Redirect attention elsewhere:
a. Social interaction (shared activity)
b. Engaging solo activity
c. Change context to prime other thoughts
d. Express gratitude
20:00 “Social Connection” (see chart on screen)
-In hunter-gatherer societies it is virtually impossible to survive without the support of the entire clan
- Today, ½ of all Americans have no close friends (Smith-Lovin, 2006)
- Most Americans lack a sense of true belonging and community
20:05 “Time in the physical presence of our loved ones actually puts the break on our stress response? Did you know that our ancestors spent all day, every day in the company of their loved ones, their friends? Think about the extensive face time they shared with the people that mattered most. And what have we done? We’ve traded face time for screen time, face time for Facebook. Is that better? And the result is devastating. The result is devastating. We’re born to connect. We need that connection in our treatment protocol.”
Our society is not built for social connection.
This is something I realized from a young age long before I knew anything about history or economic theory or anything.
The American South? The American South is a wilderness of isolated social spaces where you have to pay to basically do anything, and you better have a car if you want to get there.
Pedestrian-focused urban planning who? What are sidewalks?
Non-commercial common areas? Who's she?
You can go to a park.....and walk around on grass, I guess. But if you want to join a random group and socialize with people at a park....well, you're playing Russian Roulette and you better have something interesting to talk about.
I believe so many people are depressed mainly because not enough human and social interactions, I'm a first generation immigrant and in the old country there is a lot more family and social interaction people always visiting the house and when I was a kid I remember we use to come and go every week, and go to the beach to travel go camping several times a year with everyone all my aunts and uncles now we only see each other on holidays we assimilated into the American way of life and seeing both worlds I can tell you in America we spend our lives working and not enough time with family and friends everyone is in their own world alone many of the times, that is why many of us are unhappy, also second to that is we dont do enough physical activity we spend all day sitting in office after we are mentally drained go home and sit on couch and lay down to sleep.
exercise is addictive. just another chemical high. And just as dangerous in the long term. i can't stand people who generalize about the lives and illnesses of others. They only have their journey to talk about - they have no right to extrapolate that onto others. Causing damage and making huge and inaccurate assumptions and presumptions in the process.
WIFI - microwave cell phone towers and the frequencies that can be modulated and directed towards individuals and groups are responsible for a lot of these. As nice as this man is - he only has part of the picture. But yes - there is a spiritual aspect to this.
The mobile phones or cell phones people use and sleep with at night are changing and altering their brains. Also - making them physically sick. Mobile devices emit radiation and anyone holding a device to their head for more than an hour a day as a 40% greater chance of developing brain cancer. The number for brain cancer are soaring.
They learned a long time ago - what frequencies cause what responses in the human brain. They experimented on millions of people without their knowledge or consent.
Even the "hearing voices" is part of that technology.
I'm afraid so many people are now out of the picture in terms of the reality around them. Frequencies are changing people too. Altering consciousness.
Please watch : Dr Barry Trower to find out more about this REALITY. Share this information please.
I know many well-to-do people who exercise and are still depressed. What makes us happy it's a wretched childhood where we work like in a concentration camp; then when we grow out of this dismal life, we embrace life with its ups and downs and it appearsso sweet. We exercise because it feels good, like I did since the age of 7. What's wrong with our society is the fact that we have too much.
Anyway,\ I bet my bottom dollar that if you were sending your kids in a concentration camp, they will be happier than drinking coke and eating junk food in a boring suburban area. A disciplined-structured tough life is a thousand times better than being bored in a rich neighborhood like I see around Washington D.C.
I wouldn't agree because mice run on wheels all the time people love sports and wrestling and love to play and chase each other and little kids love gymnastics people love rock climbing, hiking and other such I think people like to swim children like topple play sports for eons and animals also like to play the way Ive always heard it is exercise gym is just the playground for adults
You know what all of those lifestyle changes boil down to, even the fishing? Novelty. We evolved as a species in every way to be able to adapt. Now that our lives generally only change in minute amounts (as in which buttons to push to create outcomes), our entire beings are railing against the hierarchical, stagnant social structure and what our daily lives are comprised of. We are surrounded by and drawn to constant mental distractions because it simulates the novelty of a hunter-gatherer life.
Even the lifestyle changes mentioned are but a pale comparison to our evolutionary needs. Exercise becomes habitual, as does everything else on that list. I've had trouble with depression since I was six years old, even when I met every single one of the criteria he listed. Soccer nearly everyday for nine years in the Texas sun (indoor and out), my favorite foods were sushi and oysters, around people most of the day (though I rarely enjoyed other children's company). All of the "healthy" things mentioned I did for the majority of my childhood. Though to be honest, I never liked other people. Why does he skip the entire existence of INTROVERTS, while insisting that everyone needs more social time? That is patently false.
What he's missing in his talk is the deeper point. It isn't a list. It's just novelty. Of course as a product of Western education he will tend to compartmentalize and try to isolate factors but no amount of testing can point to the broader behavioral patterns of our society as a whole. The whole point of modern science is isolating variables when our reality is completely interrelated. It's all just novelty - body and mind require it.
The IPC reported that by year 2030 the world’s climate would have warmed 1.5C and only drastic changes to our growth frenzied capitalist economies would perhaps mitigate that number. The Kalulis will probably survive the collapse of civilization just fine. I predict that the next great emigration will be to hunter and gatherers time while the suicide numbers spike exponentially! Hey, but aren’t you guys happy now that Amazon raised its minimum wage to $15 an hour and that Facebook has an awesome FaceTime portal for real human connectivity?
I already knew pretty much everything he said and I can do most of the things he recommends, although it is hard. The only thing I can't achieve is social connection. Once you go down a path of isolation it's very hard to get out of it. All the other recommendations are straightforward but social connection isn't. I really don't know how to do it anymore. It's just so hard putting yourself out there all the time only to be disappointed. People seem to already have good relationships. It seems like I'm the only one who's isolated so I don't want to be bother people if they're already happy with their relationships.
Superb. I was not into the pleistocene comments, I see them as theoretical. But the factual historical connection of the change of mankind from hunter gatherer and agricultural societies to Industrial and Information age and modern stress, sedentary societies was superb research. The Solutions he gives are noble and worthy of use in every treatment center today to beat back the epidemic of depression. He and his team should get a damn Medal...!
The power went out where I live as a result of Hurricane Florence. I am further inland and live in an elevated area, so we didn't experience much flooding, but we were without power for almost three days. During that time, my sleep quality remarkably improved, my anxiety changed: I was more concerned about what my family and I were going to eat than I was about problems in other parts of the world, and a lot of body aches I normally experienced vanished. I had to limit the use of my smartphone to emergency updates over Facebook for concerned friends and family members. I had to take cold showers and read by candlelight, but I felt like a kid again. I was experiencing emotions I hadn't felt in literally fifteen years. As soon as the power came back on, I was thankful for central air and other modern conveniences, but I felt my old discontentment creeping back in. I don't like any of the things I used to love anymore; it's like I am slowly dying inside. Because of where I live and my income, it's difficult for me to exercise.
Mostly, I just feel confused and numb; furthermore, I can't feel things that I once felt, and I know those feelings are still there, but they appear to bubble to the surface at the most inconvenient times. I want to be me again, but I am not sure who that is anymore. The world just appears to be unfriendly, dangerous, and filled with equally hurt and angry people.
Have everything, feel like nothing!
Soft life has really messed you.
How about this..?
From now on your annual semester is sharing life with the locals in some 3rd world village.
Have everything, feel like nothing!
Soft life has really messed you.
How about this..?
From now on your annual semester is sharing life with the locals in some 3rd world village.
He is not talking about the illness of depression he is talking about a down mood due to situational circumstances...depression is an entirely different beast not unlike schizophrenia...these are serious illnesses not lifestyle issue ...ask any psychiatrist they have a much deeper insight and much more intense/ longer education and they would never agree with any of this...it's neuro chemisty and it needs to be treated with meds or ECT. go to any mental hospital and that is what they do- treat with meds always and not even bother with psychology for good reason ..it doesn't work and it can't for people with chronic or severe depression...psychology is for those that have life issues or very mild depression only.
It has nothing to do with lifestyle lol otherwise everyone would be depressed...they were treating it since ancient Greece when there was no internet etc..all up throughout the middle ages and victorian period .sylvia plath / Van Gogh/ joan of arc/ winston churchill / lincoln...endless figures throughout history.. ...it always existed and always will... it mostly has to do with childhood trauma / neglect/ abuse that just screws up the neurochemistry in the brain later in life ..if you had a good childhood it acts as a buffer against any future traumas so you can bounce back. medication or ECT is the only solution for severe depression or even chronic dysthymia..that or you become a drug addict or alcoholic/ and usually eventually commit suicide.
Depression exists in animals too.
We keep forgetting that.
But the same things that animals get depressed about, humans don't get depressed about; at least looking inward from an outside perspective.
When we actually look at the root cause of depression, it begins to make sense.
Animals get depressed when their mother was seen killed in front of them, or get depressed when they have their child eaten. They see that and feel a loss. These are real reasons for depression. And it happens the same way in humans; when humans experience loss, we go into depression. Animals will jump off cliffs, bite themselves, or remain passive around a predator; these are natural responses to depression; the animal has no concept of suicide, yet does everything to endanger itself when it's depressed. We see the same thing with humans, except humans have the capacity to understand what they're doing. It makes me think "How could an animal evolve such a behavior", and it begins to make sense once you understand that mammals are social animals. We're designed to thrive in society. Depression does more good than bad for group animals, because it makes the ostracized ones (Maybe they're deformed or have a medical condition) be passive towards their own death. This is an advantage in a lot of animal species, because it means that only the fittest individuals will both have the mental and physical resources to continue to breed.
Humans don't have the same connections as animals do. We've given up an active life for a life behind a screen, but more importantly, and regardless whether we're outside or not, we've given up on socialization. There is no family dynamic anymore; as soon as a child reaches 18, they become autonomous; they see new faces every day; the population, to us, is replaceable, and I think that's a big problem. Meaning in life can only be attributed to how we treat others; and because we don't have anyone in our lives to treat well/bad, we have no meaning.
I do believe that depression does come from not living the life we want, insecurity, not meeting our needs. Most of us want to risk it all and live life how we imagine but would require us to start from 0 and lose what we have. But the risk can fix depression. Live your life experience things ignore social media.
The more advanced a country is, they more suicides and depression they have, example: Japan. So what he's saying is totally true. Our current cultures and life styles are just making this problem way bigger than it should be.
People are depressed because the people around them are terrible, godless, narsisists who are constantly on their phones avoiding others. Humans are like little spoiled babies. It's a loveless world. That's why people are depressed, or sad. Good people are sad because they expect more
Don't blame civilization or other people. No need to study Papua New Guineas (OK, bad humor). Many people do lead decent and healthy lives in civilized and developed countries. Study them if that's your thing. Don't connect for connection sake. Only genuine and sincere ones matter. Anything toxic that you feel or sensitive to is best avoided. Your belly/abdomen/stomach/gut is the best judge if something is toxic. Never trust only your eyes.
this talk confirms what I discovered recently working in a building where elderly people live together and suffer mostley loniliness being seperated from the people that really matter(their children and grandchildren and great grand children. When looking dead in the eye approaching fast you realise this western life style is only leading to unhappiness and emotional and physical suffering. This life style is killing our souls and putting all other species close to extinction. in 2 century's we have grown like a virus and consumed all resources and species and forests.
Antidepressants are medications that can help relieve symptoms of depression, social anxiety disorder, anxiety disorders, seasonal affective disorder, and dysthymia, or mild chronic depression, as well as other conditions.
They aim to correct chemical imbalances of neurotransmitters in the brain that are believed to be responsible for changes in mood and behavior.
Depression Medications (Antidepressants)
These are the most commonly prescribed type of antidepressant.
Serotonin and noradrenaline reuptake inhibitors (SNRIs) are used to treat major depression, mood disorders, and possibly but less commonly attention deficit hyperactivity disorder (ADHD), obsessive-compulsive disorder (OCD), anxiety disorders, menopausal symptoms, fibromyalgia, and chronic neuropathic pain.
SNRIs raise levels of serotonin and norepinephrine, two neurotransmitters in the brain that play a key role in stabilizing mood.
Selective serotonin reuptake inhibitors (SSRIs) are the most commonly prescribed antidepressants. They are effective in treating depression, and they have fewer side effects than the other antidepressants.
SSRIs block the reuptake, or absorption, of serotonin in the brain. This makes it easier for the brain cells to receive and send messages, resulting in better and more stable moods.
They are called "selective" because they mainly seem to affect serotonin, and not the other neurotransmitters.