Depression can be a very debilitating condition, and it can be hard to break out of the negative spiral that often accompanies it.
If you are struggling with depression, it is important to identify any habits that might be making your condition worse.
In this blog post, we will discuss seven habits that are often associated with worsening depression.
Let’s jump right in.
Here are seven habits that are making your depression worse
1. Overeating or eating unhealthy foods
One habit that can make your depression worse is overeating or eating unhealthy foods.
When you are depressed, you may not have the motivation to cook or eat healthy meals.
You may find yourself turning to comfort foods or binge eating as a way to cope with your feelings.
However, eating unhealthy foods can make you feel even worse.
It can lead to weight gain, which can add to your feelings of self-loathing and depression.
It is important to eat healthy foods when you are depressed, as they can help improve your mood and energy levels.
Learn more: 10 Easy Steps to Stop Unhealthy Eating Habits
2. Isolating yourself from others
Another habit that can worsen depression is isolating yourself from others.
Depression can make you feel like you are unworthy of social interaction or that you are a burden to others.
This can lead to you withdrawing from friends and family, which can in turn make your depression worse.
My point is this, it is important to try to stay social when you are depressed, even if it feels difficult.
Reach out to your friends and family, even if you don’t feel like it.
Let them know what you are going through and ask for their support.
You may be surprised at how understanding and helpful they can be.
3. Negative thinking
Negative thinking is another habit that can worsen depression.
When you are depressed, your thoughts may be dominated by negativity.
You may dwell on your failures, or ruminate on all the things that are wrong in your life.
This type of thinking can be very destructive and can keep you trapped in your depression.
As per cognitive-behavioral therapy, it is important to challenge your negative thoughts and replace them with more positive ones.
This can be difficult to do, but it is worth the effort.
When you catch yourself thinking negatively, try to reframe the thought in a more positive way.
For example, instead of thinking “I’m such a loser, I can’t do anything right,” try to tell yourself “I made a mistake, but that doesn’t mean I am a loser. I can learn from this and do better next time.”
The key here is to focus on the good things in your life, no matter how small they may seem.
And remember, just because you are depressed, doesn’t mean that your life is bad.
There are always things to be grateful for.
4. Sleeping too much or too little
Ask yourself this question, are you sleeping too much or too little?
Many people who suffer from depression find that their sleep patterns are disturbed.
You may find yourself sleeping for excessively long periods of time, or you may not be able to get to sleep at all.
In fact, sleeping too much or too little can both worsen your depression.
According to the National Sleep Foundation, adults should aim to get between seven and eight hours of sleep per night.
What this means is that you should try to stick to a regular sleep schedule, even if you are struggling with depression.
Getting the right amount of sleep can help improve your mood and energy levels.
Learn more: 7 Reasons to Sleep at Least 7 Hours Each Night
5. Drinking alcohol or using drugs
Oftentimes, people with depression turn to alcohol or drugs as a way to self-medicate.
However, using these substances can actually make your condition worse.
Alcohol and drugs can interfere with your brain, make you feel more depressed, and lead to addiction.
The truth is “Drugs and alcohol can worsen the symptoms of mental health disorders or make them worse over time.”
If you are struggling with depression, it is important to avoid using alcohol or drugs.
Talk to a doctor or psychiatrist about other ways to cope with your depression.
Learn more: How to Quit Alcohol Easily
6. Avoiding physical activity
When last did you break a sweat?
If you are like most people with depression, the answer is probably not recently.
However, avoiding physical activity can make your depression worse.
Exercise has been shown to be an effective treatment for depression.
It can help improve your mood, energy levels, and self-esteem.
Plus, it is a great way to release stress and take your mind off of your problems.
So, if you are feeling down, get up and go for a walk, run, or bike ride.
You will be surprised at how good it can make you feel.
Read more: 15 Benefits of Regular Exercise
7. Watching the news
Yes, it is important to stay informed.
But, if you are depressed, watching the news can make your condition worse.
The news is full of stories about natural disasters, crimes, and accidents.
This can lead to anxiety and fear, which can worsen your depression.
In other words, try to limit your news consumption, or at least balance it out with some positive news stories.
And, if you do watch the news, make sure to take a break afterward to do something calming or enjoyable.
This can help offset the negative effects of the news.
A final thought on habits that are making your depression worse
As you can see, there are certain habits that can make your depression worse including negative thinking, avoiding physical activity, and watching the news.
However, the good news is that these habits can be changed.
So, if you are struggling with depression, make an effort to break these habits.
It may not be easy, but it is worth it.
Remember to seek professional help if you are struggling to overcome depression on your own.
A therapist can help you identify and change the negative thinking and behavior patterns that are making your depression worse.
Keep on reading: 6 Simple Things to Do to Fight Depression