Depression is a serious mental health issue affecting millions of people worldwide, especially older adults. It can be a challenging, terrifying, and exhausting journey, and avoiding certain things can help you cope with it better.
Today, I want to share 15 things you must avoid if you’re starting to feel depressed. Please don’t forget that help is available. There are free hotlines you can call to speak to someone. Remember, you’re not alone.
Free hotline numbers
My Experience With Depression
I remember it like it happened yesterday. I had just left my abusive relationship, just declared bankruptcy on my hair salon and didn’t have 2 cents to rub together, all at 52 years old. I was sure this was the end for me.
My whole life had come crashing down around me, and I had no idea what the hell to do. I was scared and alone. This is when I realized I had just hit rock bottom. Hard.
I was starting to feel depressed, and I knew that if I didn’t catch myself and get some help, it would have ended very badly for me. So I did just that. I reached out to a friend who was a therapist, and we exchanged hair services for sessions.
Thank God for that because I had no money to pay for therapy. Not many of us do. If you’re in that situation, please don’t forget to use the helpline numbers I listed above.
Depression can be crippling but I want you to know that you have the power to stop it. Here are 15 things you must avoid if you are starting to feel depressed.
15 things to avoid if you are starting to feel depressed
I think it’s important to know that you are not alone, even though it may feel like that. There are many people who are willing to, and want to, help. Pick up that phone and make the first move.
Remember, no one knows you are starting to feel depressed if you don’t tell them. We’re not mind readers.
Isolating Yourself
When you’re starting to feel depressed, it’s easy to withdraw from social situations. However, avoiding social contact will make you feel worse.
Try to maintain some interaction with family and friends, even if it’s just a quick phone call or text message. These little connections will make you feel better and give you a bit of hope.
Skipping Meals
Eating a balanced diet is essential to maintaining good physical and mental health. Skipping meals can bring on feelings of depression and anxiety.
Try eating three nutritious meals daily and snack on healthy foods such as fruits and nuts. If you find you can’t prepare and/or eat a full meal, try to have at least a healthy snack (low in sugar) to get some nutrients in you.
Retail Therapy
While retail therapy definitely does some good, keep in mind it’s temporary gratification, and if you are using it to make yourself happy, it could get out of control.
The end result? Your finances will take a hit, and your credit card could get maxed out before you know it, causing you more stress, which, in turn, can add to your depression. Try to resist the urge to spend.
Drugs and Alcohol
While alcohol and drugs can provide temporary relief, they are not a long-term solution for depression. In fact, they can worsen your condition.
If you’re struggling with addiction, reach out to healthcare providers or support groups for help. The last thing you want is to depend on drugs or alcohol to change your mood.
Negative Self-talk
Negative self-talk can fuel depression and make it harder to recover. Try challenging your negative thoughts and shifting your focus to positive affirmations and self-care.
Instead of saying, “My life sucks, and I hate it,” try saying, “I’m going through challenges right now, but I know they will make me a stronger and better person.” Use your imagination here.
Neglecting Physical Activity
Exercise can be an effective way to alleviate symptoms of depression; unfortunately, when you’re starting to feel depressed, the last thing you want to do is work out. It’s important to understand that exercise releases endorphins and helps to reduce stress and boost your mood.
Try engaging in physical activity such as a daily walk, yoga, or swimming. Even a short walk to the park to feed chipmunks and swans will do your mental health wonders.
Don’t Neglect Personal Hygiene
When you’re feeling depressed, it’s easy to let good hygiene practices slip. However, taking care of yourself and your appearance is instrumental in boosting your morale and just making you feel better about yourself.
Regular showers, brushing your teeth, and getting dressed in regular clothes (not staying in sweats or your pjs all day) are essential to maintaining good mental health. Something as simple as washing your face and combing your hair will make you feel better.
Bottling Up Your Emotions
Keeping your feelings inside can cause stress and anxiety and is a recipe for disaster. When you’re starting to feel depressed, try talking to someone you trust, such as a friend or mental health professional.
Speaking your emotions aloud can help you process them better. If you’re not up to talking to anyone, try journaling your emotions. You might also want to try gratitude journaling. Write out all the things you are grateful for.
Social Media
Social media can be your worst enemy when depression starts setting in. You will start comparing your life to the ‘seemingly perfect’ lives of your friends. Try to limit your social media use and avoid comparisons with others.
Remember, social media only presents a highlight reel, not the entire picture. People often tend to portray their lives as glamorous and amazing, while behind closed doors, it’s not all that pretty. So, you’re basically comparing yourself to a facade.
Not Reaching Out For Help
Depression is not something that you can overcome by merely “pulling yourself up by your bootstraps.” It’s crucial to seek help from qualified mental health professionals, such as therapists and psychiatrists, if you feel you need to.
Remember what I said earlier: people don’t know you are starting to feel depressed and need help unless you tell them.
It’s important to note that many helplines are available for free. Find one for your area. Here’s another link to check out. https://mentalhealthhotline.org/depression-hotline/
Don’t Neglect Sleep
Lack of sleep can worsen depression and will cause mood swings, not to mention that it’s terrible for your overall health. Try to establish a sleep routine that allows you to get the recommended 7-9 hours of sleep per night.
If you have a hard time sleeping at night, try taking mini naps or little power rests throughout the day if you can. Get rest. It’s necessary!
Procrastination
Procrastination can stress anyone out. Don’t put things off until tomorrow. I know how easy it is to put things off and tell yourself ‘you’ll do it tomorrow’, but tomorrow comes and nothing gets done, and this, in turn, will make your depression worse.
Try tackling at least simple little things. This can enhance your sense of accomplishment and help you feel more in control. Make a small list of the things you need to do and check them off as you do them. It will make you feel better that you did it.
Unhealthy Relationships
Negative relationships will cause serious damage to your mental health and make your depression worse. Try to surround yourself with supportive, understanding people who uplift you.
If you have negative people in your life or are in a toxic relationship, limit your interaction with them until you start feeling better. Go stay at a friend’s house if you can/have to, for a while, until you start feeling a wee bit better.
Negative News
Constant exposure to negative news can impact your mental health negatively. Limit your exposure to news and information that causes feelings of anxiety or stress.
I say, turn off the news completely. It’s all gloom and doom these days anyway.
If you need to watch something, search on Netflix or YouTube for some comedy or feel-good shows.
Comfort Food Eating
It’s so tempting and easy to grab cookies, chips, and other non-healthy foods to satisfy our emotions, but this is the worst thing you can do. Once you start this bad habit, it’s hard to stop, leading to weight gain, among other physical ailments.
Try to reach for healthy snacks if you are an emotional eater or breathe through your cravings for bad food. Make yourself a nice cup of herbal tea or chew gum. Do anything but eat junk food.
final thoughts
Depression can be a challenging and long journey, and avoiding certain things can help you cope with it better. Avoiding isolation, negative self-talk, drugs and alcohol, social media, and procrastination can greatly improve your mental health.
Maintaining a healthy lifestyle, seeking help from mental health professionals, practicing self-care, and surrounding yourself with supportive people are crucial to managing depression.
Remember, depression is not a choice, and it’s essential to be kind to yourself and take things one day at a time.
