10 Habits I Gave Up to Overcome Depression
Let me share a little story. There was a time when I found myself caught in the grip of depression, a shadow over my life. It was in my quietest moments that I realized some of my daily habits were actually fueling this fog. So, I decided to make a change—a journey of swapping out old habits for new ones that might light my way out of the gloom.
This list of changes is deeply personal to me, but I believe it could help others too. We all have unique paths, but sharing our maps might just light up someone else's way.
Ready to walk this path together? Let's dive in.
10 Habits I Gave Up to Overcome Depression
1. Neglecting Physical Health
It's easy to overlook how stepping outside for a brisk walk, munching on a crunchy apple, or curling up under the blanket an hour earlier can make a world of difference to our mental health. I learned that the hard way. Our bodies and minds are more connected than we might think. Regular exercise doesn't just build muscles; it releases those feel-good hormones that brighten our mood. Eating well and sleeping enough acts like a tune-up for the brain, keeping it running smoothly. When I neglected these, the world seemed grayer. But with each small change—each healthier choice—I felt a bit more color seep back into my life.
Starting with small, manageable changes was key. A 10-minute walk, an extra hour of sleep, choosing water over soda—it all adds up. It wasn't about running a marathon or becoming a health guru overnight. It was about showing up for myself, one day at a time, and recognizing that my physical health was worth that effort. Because in nourishing my body, I was also nurturing my mind.
2. Avoiding Social Interaction
There were days when the thought of a simple conversation felt as daunting as scaling a mountain. But isolation only fed the shadows. Humans are inherently social creatures, and connection is our lifeline. It took me a while to realize that each text I didn't send, each invitation I declined, was a missed opportunity not just for fun, but for healing. Community and friendships act like sunlight through the clouds of depression, reminding us we're not alone.
Reaching out was scary, but it became my brave act of the day. Even just sharing a coffee with a friend or joining an online community with similar interests made a difference. These interactions, as small as they might have seemed, were powerful reminders that I was part of a larger tapestry, woven together by shared experiences and empathy. Embracing my social nature was a step toward letting the light back in.
3. Ruminating on Negative Thoughts
My mind once loved to replay every setback, every harsh word, like a playlist on loop. It's a tricky habit to break, this magnetism of negative thoughts. Recognizing that these patterns were like quicksand—easy to step into but hard to escape—was my first step toward change. Cognitive behavioral techniques taught me to question these thoughts, to challenge their truth, and gradually pivot towards a more balanced, less critical thinking pattern.
It began with noticing, "Ah, there's that thought again." Acknowledging rather than judging. Then, gently, I'd guide my thoughts towards something neutral or positive. "What went well today?" It didn't happen overnight, and some days were harder than others. But over time, the soundtrack of my mind started to change. It took practice and patience, but learning to disrupt the cycle of negative ruminations was like learning to dance in the rain, finding joy amidst the storms.
4. Overcommitting Myself
Saying "yes" felt good until it didn't. Overcommitting myself became a way of life, but beneath the bustling schedule was a tide of stress, threatening to pull me under. It was a form of escapism, an attempt to outpace the shadows. The turning point came when I understood that it's okay to say "no," to set boundaries, and to prioritize my well-being. That maybe, in doing less, I could actually live more.
I started setting realistic goals, recognizing both my limits and my worth. It meant choosing quality over quantity, accepting that I couldn't be everything to everyone—and that's okay. This new approach didn't just lower my stress levels; it carved out space for what truly mattered. For moments of rest, reflection, and genuine connection. In learning to balance my commitments, I found a rhythm to my days that felt more like harmony and less like chaos.
5. Suppressing My Feelings
For the longest time, my emotions felt like wild, unruly things, best locked away. But suppression only gave them more power, allowing them to bubble up in unexpected, often overwhelming ways. Acknowledging my feelings—giving them names and space to exist—was the first step in taking back control. Expressive writing became my outlet, a way to sift through the clutter and understand the heart of my emotions. Art and therapy offered additional pathways, spaces where my feelings could take shape and, eventually, find release.
Creating a dialogue with myself, through words, colors, or conversation, transformed my relationship with my emotions. No longer were they enemies to be feared but guides to be listened to, each one holding a piece of the puzzle of my wellbeing. By no longer stuffing them into the dark corners of my mind, I learned that feelings, even the painful ones, could lead to healing and growth.
6. Staying Always Connected (Digital Overload)
In this era, our digital devices often feel like extensions of our hands and minds, constantly feeding us information, entertainment, and social interactions. There's no denying the wonders of technology; it keeps us connected across miles, enriches our knowledge, and offers convenience at our fingertips. Yet, there's a flip side—a digital overload that can leave us feeling frazzled, distracted, and ironically, more isolated. The endless stream of notifications and the pressure to remain 'online' can take a toll, blurring the lines between work and rest, public and private.
Recognizing the need to unplug is crucial for our mental well-being. Regular digital detoxes—perhaps setting aside a few hours daily or a dedicated day weekly where we consciously step away from our screens—can act as a buffer, helping us reclaim our time and attention. It's during these moments, in the quiet away from the pings and buzzes, that we find room to breathe, reflect, and truly connect with ourselves and the world around us. Consider it not as missing out, but as tuning in to what truly matters.
7. Ignoring Small Achievements
It's a common trap to cast aside the small wins, thinking they're too insignificant to celebrate, especially when we're battling the tide of high expectations we set for ourselves. But here's the truth—acknowledging these moments, the daily triumphs, is like planting seeds of positivity that will eventually grow into a garden of self-esteem and satisfaction. Every step forward, no matter how small, is progress. Whether it's getting out of bed on a tough day, completing a task you've been postponing, or making a healthy choice—these are victories worth recognizing.
Keeping a gratitude journal can be a wonderful way to cultivate this habit. Each night, jot down three small successes of the day or things you're grateful for. This practice can shift your focus from what's lacking to what's flourishing, fostering a sense of accomplishment and contentment. Over time, you'll find that these 'little' things aren't so little after all; they're the essence of living a full and appreciative life.
8. Sticking to a Comfort Zone
Our comfort zones are cozy spaces, aren't they? Familiar and safe. But they're also sandy grounds where growth is slow and scarce. The magic, as they say, happens just outside of this comfort bubble. That's not to suggest a leap into the terrifying unknown, but rather, encouraging small, deliberate steps into new experiences, skills, or challenges. It's about embracing the discomfort that comes with trying something different and seeing it not as a threat but as a pathway to growth and self-discovery.
Starting small can mean picking up a new hobby, learning a new language, or even changing your routine in minor ways. Each step out widens the circle of your comfort zone a bit more, enriching your life with new textures and colors, fostering resilience, and expanding your sense of what's possible. It's in these stretches, however slight, that we often find surprising strengths and joys.
9. Depending Solely on Medication
Medication can be a crucial lifeline for those grappling with depression, offering much-needed balance and support to navigate daily life. However, it's often most effective when part of a broader, comprehensive approach to well-being. Medication might alleviate symptoms, but it usually doesn't address underlying issues or teach coping strategies for the ups and downs of life. That's where therapy, lifestyle adjustments, and supportive networks come into play, creating a holistic scaffold around medication.
Incorporating therapeutic practices, whether through professional counseling, mindfulness, or cognitive-behavioral strategies, alongside lifestyle changes such as improved diet, exercise, and sleep, can amplify the benefits of medication. This multifaceted approach ensures not just the management of symptoms but also fosters deeper, lasting healing and resilience. Remember, it's about teamwork—different strategies working together, with medication as one of the players, not the entire game.
10. Holding on to Toxic Relationships
The company we keep can either lift us or weigh us down. Toxic relationships, marked by manipulation, constant criticism, or lack of respect, can significantly impact our mental health, fueling feelings of worthlessness, anxiety, and isolation. Recognizing these patterns is the first step toward healing—understanding that no amount of effort on your part can change someone who is unwilling to change themselves. This realization can be painful, but it's also the doorway to freedom.
Setting boundaries or, in some cases, severing ties with toxic individuals is not a sign of weakness but of profound strength and self-respect. It’s about prioritizing your well-being and surrounding yourself with people who support, uplift, and understand you. Sometimes, seeking professional help or joining support groups can provide the guidance and reassurance needed to navigate this difficult process. Remember, you deserve relationships that bring joy, growth, and support into your life—not those that drain it.
Conclusion
We've covered several key habits in this blog that can help manage depression: balancing technology use, celebrating small victories, venturing outside comfortably with preparedness tips, exploring non-medical treatments, and fostering supportive relationships.
Taking steps towards these positive changes can seem challenging, but it's important to remember that progress is incremental. It’s okay to move slowly and to have setbacks along the way. Embrace each small positive change as part of a larger journey towards well-being.
Feel encouraged to integrate these practices into your life and know that it's perfectly alright to seek help—whether from loved ones or professionals—as you navigate this path. You're not alone in this, and each step you take is a move towards a happier, healthier you. Let's continue this journey together, embracing each day with hope and determination.
