Depression Trap #1: Social Withdrawal
Depression can go hand-in-hand with social isolation.
“When we’re clinically depressed, there’s a very strong urge to pull away from others and to shut down,” says Stephen Ilardi, PhD, associate professor of psychology at the University of Kansas. “It turns out to be the exact opposite of what we need.”
What helps: Gradually counteract social withdrawal by reaching out to your friends and family. Make a list of the people in your life you want to reconnect with, and start by scheduling an activity.
Depression Trap #2: Rumination
A major part of depression is rumination, which involves dwelling on and brooding about themes like loss and failure that cause you to feel worse about yourself.
Rumination can lead to negative self-talk such as, “Oh, I really screwed it up with that person. They hate me. I’m a bad person.”
“The act of having a particular thought over and over can have a snowball effect with a direct impact on your mood and behavior,” says psychiatrist Christine Crawford, MD, MPH, at Boston University School of Medicine.
What helps: Write the thought down on a piece of paper. Doing so may help you be more rational about whether there’s any evidence to support or disprove the thought. “Being engaged in activity diminishes the power of that thought,” Crawford says. “If you brought a snowball into the house and dissected it, it will melt and won’t be a big deal anymore.”
Depression Trap #3: Self-Medicating With Alcohol
Turning to alcohol or drugs to escape your woes is a pattern that can happen in depression, and it usually makes your depressive symptoms worse.
What helps: Talk to your doctor or therapist if you notice a shift in your drinking habits. Alcohol can interfere with antidepressants and anxiety medications, and make your sleep suffer …
