Top 5 Habits That May Be Making Your Depression Worse

Depression is complex, and while it’s not your fault, certain habits can unknowingly fuel the cycle of feeling down. Recognizing these habits and making small changes can be empowering. Let’s explore five common habits that may be making your depression worse and how to address them compassionately.

1. Skipping Physical Movement

When you’re feeling low, it’s tempting to stay curled up on the couch. While rest is important, prolonged inactivity can exacerbate depression. Exercise releases endorphins, which help boost mood, but this doesn’t mean you need a high-intensity workout.

How to Break It: Start small. Take a 5-minute walk around the block, stretch in your living room, or try gentle yoga. Over time, these small acts of movement can make a big difference in how you feel.

2. Negative Self-Talk

The inner critic is often loud during depression. Phrases like, “I’m not good enough” or “I’ll never feel better” can deepen the cycle of despair. Negative self-talk reinforces feelings of hopelessness and keeps you stuck.

How to Break It: Practice self-compassion. When a negative thought arises, ask yourself, “Would I say this to a loved one?” Replace harsh self-judgments with kinder affirmations like, “I’m doing the best I can today.” Over time, you can retrain your mind to be more gentle with yourself.

3. Isolating Yourself

Depression often convinces you to withdraw from loved ones, but isolation can intensify feelings of loneliness and sadness. Social connection, even when it feels difficult, is essential for emotional health.

How to Break It: Start by reaching out to one person. A quick text or phone call to a friend or family member can help break the isolation. If talking feels too hard, try spending time in a shared space like a coffee shop or park. Being around people, even silently, can help you feel more connected.

4. Scrolling Through Social Media

Social media often presents a highlight reel of others’ lives, which can lead to comparisons and feelings of inadequacy. The more you scroll, the more disconnected you may feel from your own reality.

How to Break It: Set boundaries with your screen time. Designate tech-free zones, like your bedroom, or use apps to limit social media usage. Instead, spend that time on activities that bring you joy, like reading, drawing, or listening to music.

5. Neglecting Basic Needs

Depression can sap your energy and motivation, making it difficult to maintain daily habits like eating regularly, staying hydrated, or keeping a consistent sleep schedule. This neglect creates a cycle where poor physical health worsens mental health.

How to Break It: Focus on one small goal at a time. Commit to drinking a glass of water when you wake up or preparing a simple, nourishing meal. Use reminders or enlist a friend to check in. As you regain a sense of routine, you’ll likely notice shifts in your mood.

A Compassionate Reminder

If you see yourself in any of these habits, know this: it’s okay. Depression is tough, and change takes time. Be patient with yourself as you start to shift these patterns. Every small step forward is progress.

If you’re struggling to manage depression, therapy can provide a supportive space to explore these challenges and create meaningful change. At Authentic Connections Counseling & Wellness, our providers offer a holistic approach to mental health, including talk therapy, somatic therapy, and mindfulness practices.

Take the Next Step
Ready to prioritize your mental health? Contact us below to learn more about our services or schedule an appointment today. Let’s work together to break the habits that keep you stuck and build a path toward healing.