Health & Wellness Articles

9 Common Depression Traps That Worsen Your Blues

Surprising Habits That are Making You Sad

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We're all familiar with the scene: The lead female character is sprawled on the couch in her apartment, sobbing in front of the TV, watching a heart wrenching movie, dressed in PJs, sipping wine and eating Ben & Jerry's straight from the container. The answering machine is blinking with unanswered calls. When the main character is male, he's strumming his guitar, singing a sad love song, unshaven and disheveled, with empty bottles of beer and pizza cartons scattered around the room. His mobile phone is vibrating from all the ignored text messages he's received.
 
The familiarity of the scene may make you chuckle or perhaps even relate. We've all been there. At some point or another, we've experienced loss, disappointment or depression that left us wanting nothing more than to be alone, wallowing in our sadness and licking our wounds.
 
There is nothing wrong with taking some time out when life throws you a curveball. Whether it's the loss of a job, opportunity, loved one, relationship or anything else we've cared deeply about, the empty void results in sadness. Everyone will experience it at one time or another; it's part of the human condition.
 
It's important to acknowledge and experience emotions of sadness and grief, but if we continue behaving like the main characters in the examples above for too long, a tough time can turn into a clinical depression that's hard to shake.
 
Here are several common patterns people fall into when they're down that only make their blues worse.
 
9 Behaviors That Only Worsen Your Blues
 
1. Denying your feelings. Trying to pretend that everything is OK, when it's anything but, is stressful and energy draining. I'm not suggesting you tell everyone you know that you're going through a tough time; there is something to be said for putting on a smile when it's needed. However, it is healthy and wise to acknowledge your feelings, accept that it is OK to feel that way and give yourself the chance to experience the emotions at hand. Many find comfort in journaling or confiding in a trusted friend, colleague or family member. Sometimes telling someone else how you feel is a good step in acknowledging that it's real—instead of always putting on a brave face.

2. Isolating yourself. When we are hurting, there is a tendency to want to withdraw socially and spend more time alone. Brief periods for contemplation and crying are part of the process, but extended periods of isolation will not help you heal. According to Shawn Achor, researcher and author of The Happiness Advantage, too often when we are feeling stressed, overwhelmed or in pain, we pull inward—away from family, friends and social support. But this is when we need support more than ever. Depressed individuals who maintain social relationships during difficult times recover sooner and experience less chances of recurrence. Religious rituals like holding a wake or sitting Shiva are done because of the importance of being surrounded by those who care and love us when we have experienced loss. Even if you don't feel like it, force yourself to go out, socialize and be with others. You may be surprised at how much better you feel when you do—even if you're not in the mood for it at the start.

3. Feeling guilty during moments of happiness. In our deepest moments of sadness, we can still experience moments of joy—and that's OK. If you find yourself laughing out loud or realizing that you just had fun, embrace it. That doesn't mean you care any less or are suddenly "over" the issue. It just means you had a brief respite from feeling down. That's healthy!

4. Ignoring your health. It's easy to skimp on sleep, skip the gym, forget to eat and otherwise drop your habits of daily self-care when you don't feel like yourself. But this is the time when maintaining healthy habits should remain a priority. By all means, take a day or two off from your normal routine if you really need to—just get back to it as soon as possible. Exercise will increase endorphins and serotonin, the feel-good hormones, and have often been shown to have similar benefits to antidepressant medications. Good nutrition will give you the energy you need to continue meeting your responsibilities, and keep blood sugar levels stable. Swings in blood sugar are known to have negative effects on mood. Sleep is restorative and rejuvenating. Chronic sleep deprivation lowers serotonin levels in the brain, and can plunge you deeper into a depressive state.

5. Self-medicating with junk food, alcohol, sleeping pills or illegal drugs. Despite the immediate relief they may offer, these habits always lead to bigger problems down the line. In the throes of enormous sadness it's hard to imagine that you'll ever feel happy again. But experience and research tell us that with time, most people return to their happiness set point despite life's greatest adversities and losses. When that happens, you don't want to find yourself with15 extra pounds or a dependency problem to contend with. If you're experiencing extreme difficulty sleeping or severe anxiety, talk with your doctor about safe and effective options to help you through this difficult time.

6. Surrounding yourself with sadness. When feeling bad, an occasional cry from a sad movie, novel or emotional song can be quite cathartic. You might find you feel a bit better afterwards. But if you constantly dive into pursuits that are depressing—just because you're feeling sad—there's a pretty good chance you'll continue to feel those emotions. You might not feel like laughing, but an occasional lighthearted comedy or hangout with your funniest friend can do wonders to help lift your spirits. A good laugh is often the best medicine—especially when a good cry is no longer helping you feel better.
 
7. Ruminating. When you can't stop your negative thoughts and feelings, and you examine them from every angle possible, you are ruminating. According to Barbara Fredrickson, a leading researcher in the field of positive psychology, this habit doesn't produce any positive results because you're viewing everything through the "distorted lens of negativity. "So rather than come up with helpful answers, you spiral down further, feeling overwhelmed and demoralized. Just being aware that you are caught in this thinking pattern is the first step toward stopping it. The best way to switch gears is to choose a healthy distraction. Do anything that will lift your mood and take your mind off your troubles. Take an exercise class, cook a healthy recipe, or go shopping with a friend. Create your own list of activities that you can call on for a healthy distraction. As silly as it sounds, setting aside a specific time to worry can help too. When you catch yourself ruminating, say, "This is not the time for ruminating. I'll have 15 minutes to do that at 5 p.m. tonight."
 
8. Getting caught up in "all or nothing" thinking. When you are overcome with sadness, it's normal to think you will always feel this way, or that you'll never be happy again. When you hear yourself say that, turn the thought around. "I am so sad now, but I know happier days will come." Say it to yourself—even if you don't believe it.

9. Brushing off professional help. If time is passing, but your pain is not, medical attention may be needed. When you notice you either can't sleep or are sleeping excessively, have a loss of appetite or are compulsively overeating, have difficulty attending to your responsibilities, have no desire to engage in any activities that used to bring you pleasure, and you can't get yourself to even try any of the above suggestions, it is time to see your doctor or a mental health professional. Talk therapy and/or medication may be your next best step towards returning to a life filled with meaning, purpose and joy.
 
Through adversity often comes growth and opportunity. When we are enmeshed in difficult times, expressions such as, "when one door closes another opens" and "for every cloud there is a silver lining" might seem like the mantras of the Pollyannas of the world. However, studies of individuals who have survived some of life's most traumatic events often describe enormous positive growth as a result. Increases in spirituality, courage, compassion for others, appreciation and gratitude for the simpler things in life, and openness to creative thinking and problem solving are all possible outcomes from hardships. Despite feeling blue now, you very well may discover strengths you never knew you possessed, which could eventually lead you to greater life satisfaction.
 
Sources
Achor, Shawn. 2010. The Happiness Advantage. New York: Crown Publishing Group.
 
Brooks, Robert and S. Goldstein. 2004. The Power of Resilience: Achieving Balance, Confidence, and Personal Strength in Your Life. New York: McGrill Hall.

Fredrickson, Barbara. 2009. Positivity. New York: Crown Publishing Group.
 
Web MD, "6 Common Depression Traps to Avoid," www.webmd.com, accessed on August 2, 2013.
 

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Member Comments

  • A pessimist sees the difficulty in every opportunity;
    an optimist sees the opportunity in every difficulty.
    - Winston Churchill
  • A good article, I wish I had known it's insights some years back when I was going thru some tough times. I could have used these suggestions then. But good to keep them in mind now.
  • Helpful information!
  • Need to rethink some of the things I do
  • TOMATOCAFEGAL
    OMG I needed this .
  • Coming across this article today was SO timely! I realized that I am doing all 9 of these things; but I also realize that I can stop doing them. Especially now that I know I will feel better.
  • Goodness...i've done many of these things. My biggest go to junk food is chocolate. I have finally gotten myself to eat dark chocolate. A small piece of dark chocolate is actually good for you
  • I needed this article today. I often feel a little down in the morning. It is hard to get motivated when my life has changed so much. In the past I usually turned to food, which accounts for a 70 lb weight gain. I pinned this article. Thanks.
  • It 's true that exercise and being around others, {even when you don't feel like it} and definitely not RUMINATING on what makes you sad helps lift depression. It helped me to go to my daily yoga class even when I really didn't want to and I was able to get over my depression and move on.
  • This article is wonderful in so many ways. It reaffirms so much of cognitive behavioral therapy, and is easily understood. It is always helpful to see there is light at the end of the tunnel. Being depressed can be so sad and lonely that just knowing some other people understand and offer help when all seems so bleak is reassuring. It's not easy to climb out of that dark place by yourself. When you need help let someone know!
  • I agree that light-hearted comedies and laughing at some point can get you through it and allow you not to spiral down. However, it seems like there are a lot of people out there that think you SHOULD suffer in these situations. For example:

    When my mother was dying in a coma my siblings and I were often together and we tried to think of the happy times we had with my mother. Occasionally we would laugh at some funny incident. Once, when we were laughing, an older nurse walked in and obviously was visibly upset that we were laughing in a room where my mother was dying (mind you, my mother had a terrific sense of humor and would not have minded at all). After my mother died, this nurse actually went to the police and said that my mother's death looked "suspicious". Well, of course, the police had to do something since she complained, but after reading the paramedics and doctor's reports, they simply called us on the phone and had us explain what happened the night she collapsed, said that it matched what the doctors/paramedic
    s said and closed the case. On the positive side, the hospital was so embarrassed that the nurse did this, they didn't charge us a penny.

    And, I also remember when I went through a divorce and felt my whole world was falling apart, but tried to keep a happy face at work and continued with my normal joking around with my fellow employees. Again, an older woman started admonishing me in front of the other workers and said she didn't know how I could be laughing since I was going through a divorce. I just said to her that I could either laugh or I could cry--and that I chose to laugh.

    Really--it's bad enough you feel life collapsing in on you without others trying to stomp on you and make it collapse faster and harder!!
  • This is a great article, right up until the last paragraph. As someone whose depression is part of ptsd, comments such as that people 'often' experience 'enormous positive growth' from very traumatic events is a little too much pressure when coping can be pretty tough.
    Thankfully, the tips in the numbered points are a lot more helpful...
  • CELLA_P
    Many thanks for such a wise, resourceful, and insightful article! It's odd how guys head for beer 'n' pizza while women, for wine and Ben & Jerry's (I can see the latter, but alcohol - for me - is a 100%-guaranteed depressant). Countering rumination is pivotal, isn't it?

About The Author

Ellen Goldman Ellen Goldman
Ellen founded EllenG Coaching, LLC to help individuals struggling with health issues that can be impacted by positive lifestyle change, such as weight loss, stress management, exercise, and life/work balance. As a certified professional wellness coach and certified personal trainer, Ellen holds a BS and Masters in Physical Education and is certified by ACSM, AFAA, and Wellcoaches Corporation. Visit her at http://www.ellengcoaching.com/. Get her complimentary report, 52 Tips, Tools & Tricks to Permanent Weight Loss Without Going on a Diet, at www.endtheweightlossbattle.com.