Actions that worsen depression
Unhealthy habits for mental well-being
Unwittingly, one’s actions can fuel ‘the disease of the mind,’ depression. Let’s take a look at some common behaviors in everyday life that may contribute to depression.
1. Becoming a homebody
Staying indoors all day due to cold weather or fatigue can lead to abnormalities in the secretion of melatonin and serotonin hormones. If you stay inside all day without exposure to sunlight, the amount of serotonin, which helps you feel happy, decreases, leading to depression. Conversely, the secretion of melatonin, which induces sleep, increases, making you feel lethargic. To improve your mood, getting some fresh air is recommended. Light jogging in the nearby park, cycling, or even driving to the suburbs can be beneficial.
2. Catching up on sleep over the weekend
Many people accumulate fatigue during the weekdays due to busy schedules. However, sleeping excessively over the weekend may make you feel refreshed, but it’s not good for the body. Irregular sleep patterns can harm physical and mental health, disrupting the circadian rhythm and leading to sleep disorders, cardiovascular diseases, and depression. It is advised to avoid sleeping excessively to make up for sleep deprivation. If sleep supplementation is inevitable, limit it to less than two hours.
3. Looking at your smartphone for long periods
The longer you use your smartphone, the more it amplifies feelings of depression. According to a study by San Francisco State University, 135 college students found that the top 30% of students who used their smartphones the longest felt over 50% more depression, loneliness, and anger management disorders than the bottom 30%. In addition, communication through smartphones tends to be unilateral and direct, exacerbating feelings of loneliness. The tendency to multitask with the smartphone leaves no room for physical and mental rest and recovery.
4. Polishing off a bag of snacks every day
The more frequently you consume processed foods like snacks, the higher your risk of depression by over 50%. The brain hormones that regulate our mood are closely linked to our gut, and the various additives in processed foods can cause chronic inflammation in the body, affecting the brain. Avoid excessive snack consumption, as it can lead to the transmission of harmful by-products produced by gut microbes to the brain, which can cause mood problems. Comfort food is only a temporary solace.
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