You might think you’re too busy to champion a cause. 

With all of life’s stressors constantly demanding your attention, perhaps championing a cause seems like it would do nothing but add to your plate. But, the truth is it doesn’t have to take all your time (and money) to make a difference toward a cause that matters to you. 

And, there’s a lot you’ll get out of it in return.

4 tips for finding a cause

Now for the million dollar question: what cause should you champion? Luckily, that’s totally up to you. That said, here are five pieces of advice to help you in your decision. 

1. Identify what matters most to you. Think about your passions, your values, and what energizes you. The right cause should give you energy, not drain it from you.
2. Identify your gifts/abilities. List all the gifts you know you have and include any training or skills that bring you joy in using. The goal here is to match your gifts/skills with the causes most in need of them.
3. Narrow it down. The easiest way to do this is by location. Do you want to make an impact locally or globally? The answer might be both, but consider realistically where your efforts could have the most impact.
4. Don’t focus on the bottom line. It doesn’t take money to support a cause or to make a meaningful contribution. Interested in volunteering? If you have time to offer, check volunteermatch.org. You can type in your city, a date, and what sort of cause you would like to volunteer for (for example, “education”), and it will give you organizations you can support that day.
5. Think long term. If a recent natural disaster or humanitarian crisis is pulling on your heartstrings, you might think “hurricane relief” or “refugee work” should be your cause. But, championing a cause is different than giving immediate support.

What you’ll get out of it

Championing a cause will improve your sense of accomplishment and agency; and working with a cause you really care about will help you to feel motivated and inspired especially as you witness your direct impact. 

Unlike other areas of your life where you may feel you lack control, championing a cause lets you choose how, where, and when to make a difference. Not to mention, it’s a great way to meet new people who have the same values, improve or learn new skills, and put your talents to work.

So, put yourself out there and use those gifts of yours to help build a better world!

When you’re bored, it can often feel like there’s nothing to do and this feeling can lead to days that seem downright gloomy. Fortunately, there’s plenty of things you can do to send your boredom packing! 

Here are five easy activities to keep boredom at bay and add a little fun to your day.

1. Catch up with loved ones

Whether it be in person or over the phone, catching up with a friend or family member is sure to lift your spirits. And if you choose to catch up via phone, it doesn’t have to be through regular old call or text. 

For iPhone users, Facetime is always a great option for video calls. There’s also Zoom, Google Meet, and Skype. Even Facebook, Snapchat and Whatsap offer video chat.

2. Cook something new

Even when you’re bored, you have to eat. Why not change it up? 

A good recipe is a great way to kill time, learn something new, and get your body the calories it needs! Remember, lack of nutrients won’t do anything to help your boredom; in fact, it’ll only make it worse.

Hate cooking? Pull out Google Maps and find a restaurant nearby with a stellar rating and give it a try or grab some takeout and try eating somewhere with a view. 

3. Organize your space

Take lessons from Netflix’s show The Home Edit and optimize your space. 

Decluttering and organizing your physical space will help do the same to your mental state, and give you something to focus on other than that bored feeling. 

Added bonus, if you find stuff you decide you don’t need, you can give it to charity!

4. Meditate

Perhaps the best way to cure your boredom is to do “nothing” at all. In today’s society, it is way too easy to lose track of your body’s and mind’s needs to pause. 

Try practicing stillness, and use it as an opportunity to reflect on the positive things in your life. 

Having a hard time meditating on your own? There’s plenty of guided meditations on YouTube at your disposal. 

5. Get into art

Bring out the arts and crafts. Don’t have any art supplies lying around? No problem. Just about every digital device has an app or software you can doodle away on. On an iPhone or iPad, you can even doodle within the Notes app, which comes pre-downloaded on your device. Not to mention, you’re sure to have some paper and a pencil lying around somewhere.

How do you know if you’re bored? 

Boredom is different from laziness, although it might look similar on the outside. It’s not that bored people don’t want to do anything; it’s just that nothing excites or interests them. 

Boredom is characterized by an empty feeling. It usually brings with it a limited attention span and a sense of apathy. If you’re feeling bored, you might also feel tired, anxious, or restless. You could also feel depressed. But, why? What makes boredom happen?

Lack of sleep

Inadequate rest can contribute to feelings of boredom. Remember, sleep is good for you! The National Sleep Foundation advises that healthy adults need between 7-9 hours of sleep each night.

Poor nutrition 

A healthy diet makes for a healthy mind! Sugary foods, white bread, baked goods, high caffeine drinks, and heavily processed foods are known to increase feelings of fatigue and sluggishness.

Need for variety

Too much repetition of the same activity or activities can make day-to-day life monotonous, especially for those who have a strong need for excitement. Things that are predictable and repetitive become boring, and can contribute to feeling “trapped” in a routine.

Lack of diversified recreational activities

This goes along with a need for variety. Some monotony can’t be helped, like waiting in line or being stuck in traffic. That said, if you’ve pigeonholed yourself into just a few recreational activities, you might feel bored in your free time too.

Hard time paying attention

Boredom is connected to problems with attention. It’s easy to be bored with something when you cannot concentrate on it. People with chronic attention problems, like ADHD, have high tendencies for boredom.

To say it again, boredom that lasts for long periods of time or occurs often might be a sign of depression. If this describes you or someone you know, consider getting a doctor’s opinion to see if you’re “just bored” or dealing with something bigger.

Now that we have explored a few reasons why you might be bored, stay tuned to our channels for our next blog on how to overcome boredom.

Do a Google search on “how to manage depression” and you’ll be flooded with results.

For the most part, it’s a lot of the same: exercise, eat well, better sleep, see a doctor, find a therapist. And, in terms of good advice, these things are all true. But, in and of themselves, they are not a solution.

There is, of course, no one-size-fits-all solution to depression, just as depression is not a one-size-fits-all disease. That said, if you or someone you know is struggling, here are five tips to help improve your state of mind.

1. Write it down

Depression commonly goes hand-in-hand with distorted, negative thinking. 

People who experience depression are more likely to think and ruminate on negative thoughts: negative thoughts about themselves, their futures, and the world in general. 

To help step out of a harmful pattern of thinking, it can be useful to write down recurring thoughts, given that these are often distortions that perpetuate unhelpful behaviors. 

By writing down these thoughts, it is easier to recognize the distorted thinking. Challenge what’s written. Consider, does it help to think this way?

2. Don’t procrastinate

While avoiding tasks feels easier at times, especially when you are feeling like you have no energy or interest, avoidance does nothing to promote a sense of productivity. 

By doing your tasks and not procrastinating, you’re helping yourself to feel a sense of accomplishment and self-efficacy

3. Be intentional

Be sure to acknowledge when you’re winning!. 

When experiencing depression, it’s easy to get bogged down in the big picture: all that isn’t getting done, all that isn’t going well. In doing so, you overlook the “routine” successes and accomplishments you achieve everyday. 

You should be your biggest fan and so be intentional about taking a moment to congratulate yourself from time to time.

4. Practice self-compassion

Be a friend to yourself. 

Think of how you treat your friends, and treat yourself with that same compassion. Extend grace to yourself where you might think you don’t deserve it. 

Constantly thinking down on yourself is being unfair to yourself, and will only worsen feelings of depression. Give yourself the gift of kindness and try to train yourself to be less dependent on affirmation from others

Set a reminder everyday to acknowledge one thing about yourself you like and one area you feel you’ve grown. Trust us, it works!

5. Enjoy the little things

Find healthy, little activities that you can enjoy and practice routinely. 

This can be something as “uneventful” as taking a bath, reading a favorite book, Facetiming a friend, or going for a drive with the windows down. 

People who struggle with depression are more likely to feel disinterested, but there’s always something—no matter how small—that can help bring a smile to your face!

What is depression? 

To answer this question, let’s start with the facts. Here are ten things you might not know about disease that affects almost 300 million people globally.

1. Depression encompasses Major Depressive Disorder, bipolar disorder, postpartum depression, post-traumatic stress syndrome, anxiety disorder and suicide.
2. Depression represents 99% of all mental illness, with schizophrenia and major psychotic illness representing the other 1%.
3. Daily exercise and a healthy diet can help reduce depression symptoms.
4. Severe depression is rated in the same disability category as terminal stage cancer.
5. Two thirds of people with depression do not receive treatment.
6. Nearly 50% of people diagnosed with depression are diagnosed with an anxiety disorder.
7. There is one death by suicide every twelve minutes in the United States.
8. Personal or family history of depression, major life changes, trauma, stress, and some medications increase the likelihood of developing depression.[
9. Depression receives 1/100th of the funding that breast cancer receives annually, despite the fact that about as many people die from suicide each year as the number of people who die from breast cancer.
10. There’s an interrelationship between depression and physical health. For example, depression can lead to cardiovascular disease and vice versa.

Depression is a global issue

Taking those facts into account, it’s even more startling to learn that depression is the leading cause of disability worldwide.

As of 2016, the United States, India, and China boast the highest rates of depression. 

In contrast, Finland regularly tops the annual charts as the “happiest” country. But this grand title has its own set of challenges, making those in Finland who do suffer from depression more likely to feel flawed or weak.. 

Stigma against people who experience mental health issues has only begun to fall out of fashion, thanks in part to a greater scientific understanding of the issue as well as increased awareness advocacy by governments and NGOs.. 

That said, increasing dependence on technology, financial pressures, social media addiction especially among adolescents, and socio-political and environmental realities have certainly done nothing to quell the tide of depression diagnoses.

Unique among mental illnesses, depression is simultaneously a brain disorder and a state of mind. 

Fortunately, there are known pharmacological and psychological treatments available for mild, moderate and severe depression. Antidepressants can be an effective form of treatment for adults experiencing moderate to severe depression.The majority of people who take antidepressants will also go to some form of therapy. 

There are various types of therapy used to address depression, most common is cognitive behavioral therapy.

Most Importantly

If you or someone you know is struggling with depression, SAMHSA’s National Helpline is a free, confidential, 24/7, 365-day-a-year treatment referral and information service (in English and Spanish).