5 Factors that Can Worsen Depression
There are several risk factors that is often associated with the development of depression. This includes temperament, environmental factors, genetics, and other mental health conditions. However, these triggers are actually things that are beyond the control of an individual. Instead, we opted for other factors that a person has more control over. So without further ado, here are 5 factors or habits you have to avoid since they are proven to make your depression worse.
Poor Sleeping Habits
Sleep disturbance and sleep deprivation are actually symptoms of depression. And unbeknownst to all, sleep disturbances can actually take the form of difficulty falling asleep or sleeping too much. To say the least, poor sleeping habits, whether it’s lacking sleep or having too much, can cause emotional vulnerability and mental health deterioration.
Needless to say, you have to establish good sleeping habits to keep a healthy mind. Having plenty of rest can help promote and foster mental and emotional resilience. Keep sleeping and waking times relatively consistent. Avoid using electronic devices in your room at least an hour prior to bedtime.
One of the distinctive features of a major depressive episode is having disinterest in all kinds of activities. While we do understand that it can be difficult for individuals suffering from depression to find the motivation or energy to engage in activities, it is highly encouraged to participate in at least moderate exercise such as walking or even meditational exercises like yoga. It has been proven by studies that moderate exercise can help boost neurochemicals in the brain such as dopamine and serotonin – neurotransmitters that help promote positive feelings and emotions.
Poor Eating Habits
There has always been a blurry correlation between poor diet and mental health condition. However, having poor eating habits and poor diet can actually impact your emotional health in a negative way. Eating processed food, refined grains, sugary products, and beer are proven to increase rates of depression and anxiety, especially among women. This is why, it’s best to always eat on time and eat healthily. Remember that a well-balanced diet does not only keep you healthy physically, but also supplies your brain with the nutrients to keep a healthy mind.
People suffering from depression often find it hard to reach out and cope with other people. However, meaningful social support is exactly what you need right now. A number of researches suggest that social support can help provide coping strategies and resilience to stress. Surrounding yourself with people you can draw support and strength from can definitely help you work through your depression a lot easier.
Depression has always been directly linked to negative rumination or dwelling on negative thoughts and emotions. This includes recurrent thought patterns of failure, rejection, loss, and other stressful situations. However, dwelling on these problems can dramatically worsen your depression. It’s best to find ways to keep these negative thoughts from lingering in your mind. You can keep yourself busy by engaging in activities and finding people you can confide in. It’s also advisable that you seek professional help. Cognitive Behavioral Therapy or CBT can help people suffering from depression replace negative thought patterns with positive ones and learn different adaptive coping strategies.