Stress, depression, and anxiety are among the most talked-about terms over the last decade. There is a significant rise in mental health issues worldwide over this period. What could be the potential reasons?
We often talk enough about what we should do to calm our anxious minds. But rarely do we discuss what should not be done to avoid all those depressing thoughts and sinking emotions. No doubt, eating healthy, practicing mindfulness, meditating, drinking water, picking up a hobby, deep breathing– all of this helps to maintain sustainable mental health, but the story doesn’t end here. When we talk about an issue like depression, there are a lot of things we don’t normally pay attention to, that silently play the culprits behind our poor mental health.
In this post, we will discuss 8 habits you must think of quitting to reduce anxiety and depression.
Before getting into the discussion, let’s try to understand a few facts about this afflicted state of mind: Depression.
What is Depression and what causes it?
According to the National Institute of Mental Health( Maryland), “Depression -also called ‘clinical depression’ or a ‘depressive disorder’—is a mood disorder that causes distressing symptoms that affect how you feel, think, and handle daily activities, such as sleeping, eating, or working.”
While “what causes depression” is still under a lot of research, the inquiry of “what provokes this state of mind” can be evaluated. These triggers can be different for everyone, so the first step to regulating depression is to recognize the culprits behind it.
While a stressful job can evoke an episode of depression in an individual, a relationship issue can be a stimulant for another. Peer pressure, unaccomplished goals, genetic factors, and certain medical conditions are among many other factors that affect mental health significantly.
Habits you must quit, to reduce anxiety and depression:
Taking into account some general triggers, here is a list of 8 habits that one must consider getting rid of to help pull themselves out of this distressed state of mind:
1. Comparing Yourself With Others:
At some point in our lives, we all compare ourselves to others, don’t we? This habit of comparison can lead to serious mental health issues. How?
While performing this comparison, we do not understand the fact that every human being has a distinct life journey. We cannot expect every path to possess the same milestones.
Moreover, we start comparing someone else’s ‘perfect’ life with our ‘imperfect’ one. By doing so, we unknowingly choose to correlate the best part of others’ lives to the worst of ours. This unfair comparison gives rise to feelings of jealousy, unworthiness, incompetence, and incompleteness. These feelings, if not dealt with timely, can transform into serious behavioral disorders like depression.
I understand that in this era of social media, it is hard to avoid comparisons. However, difficulties beget stronger determination. So, find out a way that works best for you and, by any means, STOP comparing yourself to others.
You are unique, so believe in yourself and enjoy your distinctive ride. Accept the challenges, appreciate yourself, and if you ever wish to – compare your present self to your past one, and strive to be better than the “you” of yesterday.
2. Irregular Sleep Patterns:
Research has proven that lack of sleep and depression have a bidirectional relationship with each other, which means that while depression can lead to insomnia, irregular sleep patterns can aggravate issues such as anxiety and depression.
This leads to a negative cycle between depression and sleep that can be exceedingly difficult to break.
To ensure good mental health and reduce the chances of depression, one should keep a strict check on their sleeping habits.
While a minimum of 8 hours of sleep is suggested in general, (varies depending upon age though), maintaining a routine is essential.
Related post: 10 Incredible Morning Routines That Will Improve Your Anxiety And Depression
3. Mindless Eating:
Binge eating is something that can escalate a spike in the depressive state of mind. But the reverse is equally true too. The person under the effect of anxiety and depression is more prone to mindless eating.
So, break the cycle in case you are already in it. It may take some extra effort but believe me, it’s worth it!! Control your cravings, kick the junk food off your life, practice mindful eating and you will get some surprisingly positive results.
4. A Messy Home:
I can swear on this. Looking at the chaos around, makes me feel miserable always. Even if it does not seem to hit you straight, the disorganized and messy space around you has adverse effects on your efficiency and productivity. When this happens, depressing thoughts usually follow.
So take a plunge and get yourself prepared for a thorough cleanup of your abode if you have been procrastinating lately. Get out of the habit of keeping your surroundings messy, immediately.
5. Depending on Others for Your Happiness:
Looking for validation all the time makes you dependent on others for your happiness. If your peace of mind relies on what others think of you, then it is very difficult to retain the optimal level of serenity, so take the key to your happiness in your hands and keep the negative emotions at bay.
6. Being Around Toxic People:
Be it family, spouse, or friends, relationships play a very special role in shaping one’s mental health. While balanced relationships contribute positively, unhealthy ones usually affect our moods and behaviors in a negative way.
So, pick your friends wisely and do not hesitate to keep negative people at arm’s length.
7. Keeping it to Yourself:
Whenever you are surrounded by depressive thoughts and negative emotions, one of the best ways to get yourself out of this negativity is to talk it out. Keeping the feelings of despondency inside will further enhance them. If you are someone who is not comfortable sharing them, consider a conversation with yourself with this amazing technique called Mirror Gazing.
If you think the situation is beyond your control, make sure you seek professional help immediately. Do not keep the negativity inside you. Piled-up emotions get multiplied over time and can have serious outcomes.
Related post: 8 Obvious Signs You Are Mentally and Emotionally Exhausted.
8. Mindlessly Scrolling Down the Social Media Feeds:
Now, this one is a big deal in the current scenario. Spending too much time on social media can be the reason behind all the culprits mentioned above.
How many times it has happened to you that scrolling down the news feed of Facebook or Instagram stimulates feelings of unworthiness in you? It happens because looking at those beautiful pictures of your friend makes you insecure about your body shape.
A friend gets promoted and you congratulate him with some beautiful emojis but deep in your heart, you start COMPARING your current designation to his.
‘One last time before sleeping’ and it takes another half an hour or even more of your sleeping time.
You were watching a dance video posted by a friend and you couldn’t keep track of how many cookies you gulp down even if you intended to eat just one.
“Oh, I was so busy that I couldn’t do laundry and clean up.” Yes, you were busy posting pictures from your recent vacation on Instagram and then following up on the comments. This took around 3 hours and then you forgot and now the chaos around you is getting on your nerves.
Do you get anxious when your recent post on Facebook doesn’t fetch enough likes and comments? If yes, mind it, your peace of mind is controlled by someone else.
So, please don’t compromise your real happiness for the ‘virtual’ one. Avoid the mindless use of social media.
What is your take on this? What habits do you think are affecting your mental health? How are you planning to get rid of them?
If you are interested, you can read my personal experience on how to kick off depression and anxiety from your life, HERE.
I hope you found this post helpful. if so, please consider sharing it with the ones you care about.
Thanks for reading.
Cheers!!
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