When Orion Lionessi is depressed, she turns into a nun. She doesn’t want to leave the house (not even to take mail), and she cuts off contact with her friends and family.
Leonese, an artist and writer from Lake Stevens, Wash., Tells WebMD in an email that “I’m more alone, depression is on the rise.” “I don’t even want to cuddle my cats!”
Avoiding social contact is a common pattern Depression. Some people eschew activities they normally enjoy and separate themselves from the world. Others turn to alcohol or junk food to disguise their pain and discontent.
Depression Traps vary from person to person, but what they have in common is that it can help to worsen your mood, perpetuating a vicious cycle. Here are six behavioral pitfalls that often come along Depression – and how you can deal with them clearly when you and your doctor and therapists are back on track.
Trap # 1: Social withdrawal
Social withdrawal is a common telling sign of depression.
“When we are practically depressed, there is a very strong urge to distance and shut down from others,” says Stephen Ilardy, author of books including Ph.D. Healing depression And assistant professor Psychology At the University of Kansas. “It’s exactly the opposite of what we want.”
“In depression, social isolation often worsens illness and how we feel,” says Ilardi. “Social withdrawal amplifies the brain’s stress response. Social connection helps to break it down.”
Fix: Resist the gradual social withdrawal by reaching out to your friends and family. Make a list of the people you want to reconnect with in your life and start by scheduling the activity.
Trap # 2: Rumination
One of the most important aspects of depression is rumor, which involves living and brooding over things like loss and failure, which can make you feel bad about yourself.
Rumination is a toxic process, which is “it’s my fault. Who wants me as a friend?”
“When you’re on your mind, there’s a saying, ‘You’re in enemy territory,'” says psychiatrist and author MD Mark Goulston Get out of your own way. “You expose yourself to those thoughts and the danger is believing them.”
Rumination can also lead to defining neutral events in a negative fashion. For example, when you buy groceries, you may notice that the checkout person smiles at the person in front of you but does not smile at you, so you sense it a bit.
“When people are clinically depressed, they usually spend a lot of time and energy rehearsing negative thoughts, often for long periods of time,” says Ilardy.
Fix: Redirect your attention to a more absorbing activity, such as social engagement or reading a book.
Trap # 3: Self-ating shaadi with alcohol
Turning to alcohol or drugs to relieve your sorrows is a pattern with depression, and it usually exacerbates your depression.
Alcohol can sometimes alleviate some of the anxiety, especially social anxiety, but it can have a depressing effect on the central nervous system, Goulston says. Plus, it increases your sleep.
“It’s like a lot of work we do to cope with the bad feeling,” he says. “They often make us feel better momentarily, but in the long run, they hurt us.”
Trap # 4: Skipping exercise
If you are a regular person who likes to go to the gym, skipping a series of workouts can signal something is wrong with your life. The same goes for passing activities – for example Swimming, Yoga, Or ballroom dancing – once you have enjoyed it.
When you are depressed, you are unlikely to continue on a regular basis Exercise program, It may be a doctor’s order.
Exercise Ilardy says it can be overwhelmingly therapeutic and beneficial. Exercise is powerful Antidepressants The effect is because it increases serotonin and dopamine levels The brain Frequent bloating chemicals when you are depressed.
“It’s a paradoxical situation,” says Ilardi. “Your body is capable of physical activity. The problem is yours The brain You won’t be able to get started and do it. “
Fix: Ilardy recommends finding a person you can trust to help you get started with exercise – a personal trainer, trainer or loved one. “It has to be somebody who gets it. They’re not going to scold you, but really give you the motivation and encouragement and accountability,” says Ilardy.
Trap # 5: Seeking Sugar Maximum
When you’re down, you crave sweets or junk food in carbs and sugar.
Ilardi says sugar has properties that enhance a mild mood, but it is only temporary. In two hours, Blood Glucose levels decline, which can have a mood-depressing effect.
Fix: Avoid sugar highs and sugar post-fall. It’s always wise to eat healthy, but now more than ever, your mood can’t get hit.
Trap # 6: Negative thinking
When you are depressed, you are prone to negative thinking and talking to yourself as you try new things.
“Well, even if I did A, B, and C, it wouldn’t do me any good and it could be a real hassle. So why bother trying?”
“That’s a big trap,” says Goulston. “If you run ahead and expect a negative outcome, it will cause you to stop trying, which will speed up your depression and make it worse.”
Fix: Don’t get too attached to grim expectations. “You have more control over what you do and don’t do than what you have as a result of actions,” says Goulston. “But if you do, there’s a greater chance that those results will be positive.”