{"id":4322,"date":"2020-05-28T04:00:00","date_gmt":"2020-05-28T09:00:00","guid":{"rendered":"https:\/\/www.creativesolutionsonline.org\/?p=4322"},"modified":"2021-01-21T08:27:47","modified_gmt":"2021-01-21T14:27:47","slug":"worsen-depression","status":"publish","type":"post","link":"https:\/\/www.creativesolutionsonline.org\/rebuild-csbh-sit\/worsen-depression\/","title":{"rendered":"6 Habits That Make Depression Worse"},"content":{"rendered":"\n
\"Habits<\/figure><\/div>\n\n\n\n

Trying to manage your depression can often feel like a full-time job. No one wants to experience symptoms like fatigue, low interest and motivation, or even the physical aches and pains that can come with depression. <\/p>\n\n\n\n

But, you could be making it harder on yourself to manage your depression than you realize. Certain habits can actually make your depression worse, and you might not even think about them. <\/p>\n\n\n\n\n\n\n\n

Breaking these habits won\u2019t necessarily alleviate all of your symptoms. But, by pulling yourself out of some of these negative cycles, you can start to respond better to treatment, learn more about the underlying cause of your depression, and start to find some freedom from the confines of this mental health condition. <\/p>\n\n\n\n

With that in mind, let\u2019s look at the following:<\/p>\n\n\n\n

6 Habits that Might Be Making your Depression Worse<\/h2>\n\n\n\n

1. Isolating Yourself<\/h3>\n\n\n\n

Depression can make it easy to feel like you want to be alone. But, it\u2019s one of the worst things you can do. You need a support system to help you manage, even if you don\u2019t always feel like it. <\/p>\n\n\n\n

So, contact friends and family. Do things with people you love, even if you have to force yourself to, at times. Isolation allows your thoughts to wander and can drive you deeper into a hole. If you can’t muster the energy to go out, at least call\/text\/video chat to have some human contact and get out of your head.<\/p>\n\n\n\n

2. Waiting to Feel Better<\/h3>\n\n\n\n
\"hiding<\/figure><\/div>\n\n\n\n

Sometimes, you might think you can \u201cwait it out\u201d and your depression will get better on its own. You just want to hide under the covers and not come out. It’s easy to postpone it “until I feel better.”<\/p>\n\n\n\n

Although this is understandable, unfortunately, this usually just makes things worse. Sitting around and waiting to feel better before doing anything else will likely give you the opposite results. <\/p>\n\n\n\n

3. Not Making Time for Hobbies<\/h3>\n\n\n\n

It can be hard to find the motivation to do things you typically enjoy. But, avoiding those activities, again, can make your depression worse. Sometimes, you might have to force yourself to do something you know you like. Or, try something new. <\/p>\n\n\n\n

Engaging in hobbies can help to keep your mind busy and improve your overall mood. <\/p>\n\n\n\n

4. Blaming Yourself<\/h3>\n\n\n\n

It\u2019s normal to have low motivation and energy when you\u2019re depressed. It’s also very common to have inappropriate guilt – blaming yourself for things that aren’t our fault. So remember to not blame yourself for the fact that you don’t have as much energy and motivation as you usually would. While you do need to nudge yourself (with tips in this article), remember that depression is a real mental health condition and not something to blame yourself for. <\/p>\n\n\n\n

5. Poor Sleep Habits Make Depression Worse<\/h3>\n\n\n\n

Depression can cause a variety of different sleep issues. For some people, you might feel as though you want to sleep all the time. For others, it can lead to insomnia. But, by developing poor sleep habits on your own, you could be fueling these issues and making your depression worse. <\/p>\n\n\n\n

\"Poor<\/figure><\/div>\n\n\n\n

Try to develop a healthy nighttime routine before bed. Try to go to bed around the same time each night and wake up at the same time each day. (In fact, regardless of what time you go to sleep, keeping your wake time the same, and then not napping, is the fastest hack to get your sleep cycle back on track).<\/strong> By making sure you get enough sleep and start practicing a healthy routine, you can combat the issue of not sleeping and might have more energy to get through the day. <\/p>\n\n\n\n

6. Inactivity<\/h3>\n\n\n\n

Depression might make you feel like you should stay in bed all day. But, not getting any physical activity can make your symptoms worse. <\/p>\n\n\n\n

Regular exercise has been scientifically proven to boost your mood. While it\u2019s not a cure-all for depression, it can help to manage it. Plus, it sets you up for long-term success. One way to get motivated? Work out with a \u201cworkout buddy\u201d who holds you accountable a few times a week. <\/p>\n\n\n\n

\"Physical<\/figure><\/div>\n\n\n\n

Remember, the goal is not necessarily to burn a ton of calories, or lose weight, or train for a marathon! The goal is to just get moving to overcome the heavy depressive inertia that keeps you glued to the couch. <\/strong> <\/p>\n\n\n\n

Start wherever you are and build up in baby steps – light stretching, a walk to your mailbox and back, around the block, etc. Or do jumping jacks, planks, and push ups on the commercial breaks. Work up to 20 minutes of moderate activity level (ideally outside) to see the most benefits for your mood and stress levels.<\/p>\n\n\n\n

Finally\u2026<\/h2>\n\n\n\n

While these habits discussed can be damaging, they don\u2019t make it impossible to treat depression. If you feel like you\u2019re letting any of these habits control your life, do what you can to break the cycle. <\/p>\n\n\n\n

Additionally, don\u2019t be afraid to seek out professional help. Therapy can help you to learn more about the cause of your depression and offer different skills to help you manage it at home.<\/p>\n\n\n\n

Contact Me<\/h2>\n\n\n\n

You\u2019re certainly not alone if you\u2019re dealing with depression. But, it doesn\u2019t mean you need to continue to struggle. Contact me today for more information about managing your depression.<\/p>\n\n\n\n

I know how stressful and demanding it can be to make changes in your life, but you don\u2019t have to figure it out on your own.   Some of the benefits of individual therapy include:<\/p>\n\n\n\n