Some of us have brains that are more  sensitive to the effects of stress. Researchers are just beginning to uncover the biochemistry behind this differential.  The most common forms of antidepressants target the neurotransmitters serotonin and norepinephrine because research shows that low levels of these chemical motivators are part of what makes us depressed. However, only some people respond well to the most common forms of antidepressants, while others try drug after drug with no substantial mood improvement. A recent research study may reveal the reason why. A study published earlier this year in Proceedings of the National Academy of Sciences suggests that differences in the way our brain’s process a chemical called galanin makes some of us less resilient and able to bounce back after difficult experiences.

Stressful life events can wear down our physical and mental resources, making us more vulnerable to both depression and physical illnesses.  A history of childhood trauma, including abuse, poverty, or loss of a parent, can reset our developing brains to be less cognitively flexible.  It seems that our brains naturally go into a “fight, flight, freeze” response to stress or threat and we often have to use our prefrontal cortex or executive center to get out of this state. Prolonged stress in childhood can make our brains less interconnected and resilient..  Our brains can more easily get “stuck” in negative thinkingpatterns or stressed out states and we become  less able to change tracks.

As Robert Sapolsky argues in his book Why Zebras Don’t Get Ulcers, our human stress response systems were designed to respond to acute, time-limited stressors that normally require a physical response.  When our ancestors had chased off that marauding tiger, they could relax and eat.  The stressors in today’s world are much more chronic and less controllable by taking action, and we often don’t get the break afterwards to recover and regroup. Financial stress, loneliness, constant fighting with loved ones, being bullied, long commutes, academic or job demands, or unemployment can drag on and have a cascade of effects across many areas of our lives.  When stresses hit us one after the other without time for recovery, they can leave us depleted and despondent, with insufficient pep to bounce back.

Negative Ruminations

You may be feeling bad because you’re sitting around brooding about life’s disappointments or trying to find a reason why things aren’t going your way.  Research studies by University of Michigan psychologist Susan Nolen-Hoeksema and colleagues show that sitting around thinking about about your negative mood or negative events just makes everything worse!  One negative thought leads to another until you get buried in a mountain of problems and negative predictions. This leads to a loss of perspective and motivation that interferes with actually doing something about the problem! If you find yourself in a negative thinking cycle, get up immediately and do something else pleasant or neutral to engage your mind.  This can be as simple as emptying the dishwasher, rearranging your closet, going for a walk, talking to a friend or getting on with a work project.

Our human brains are wired of be part of a social group, and we experience loneliness as chronically stressful and depressing. Unfortunately, some of us have toxic or neglectful families that don’t provide support or presence when we need it. Or we may feel that our friends are moving on in finding romantic relationships or having kids and leaving us behind. Research using fMRI brain scans shows that even minor social rejection lights up the same areas of our brains as physical pain. Feeling left out, rejected, or excluded makes us sad and can also lead to rumination about what is wrong with us that further darkens our moods.  We become scared of further rejection and isolate ourselves, perpetuating the negative cycle.  While there may not be a immediate cure for loneliness, it helps to get out in the world and pursue your natural interests, which can lead to expanding your social network. Staying in touch with old friends or family and deliberately seeking opportunities to connect may help as well.

The reasons for a down mood may be multifaceted and difficult to determine. If you feel depressed for two weeks or more, seek a medical consult to rule out or treat underlying biological factors. Consider consulting a mental health professional for help in managing stress and expectations, negotiating life changes, or dealing with the emotional aftereffects of past traumas and dysfunctional families. If you can’t afford therapy, antidepressants may help to change the underlying biology. Exercising outdoors can provide both sunlight and mood elevation. Develop a toolkit of stress-reducing activities,such as regular exercise, yoga or meditation, watching funny movies, playing team sports, doing something creative or novel, hanging out with and/or confiding in understanding friends.

Melanie Greenberg, Ph.D. is a Psychologist in Mill Valley, California, and expert on mindfulness, emotions, neuroscience, and behavior, Dr Greenberg provides workshops and speaking engagements for organizations, life coaching, and psychotherapy for individuals and couples. She regularly appears on radio shows, and as an expert source in national media.

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