5 Sneaky Depression Triggers That Are Easy to Avoid
Note from Amy 5-24-17: This post has been updated to align with my current views on nutrition and fitness.If you've ever seen a professional for advice about your depression, you've probably filled out a survey that asked you the following questions:
Have you recently moved to a new location?Have you recently lost a family member or loved one?Have you recently changed jobs or become unemployed?
Etcetera, etcetera... These are important questions to ask, but they'll only lead you to the obvious triggers for depression. Many times, we'll go about our lives without realizing that something we do everyday is actually deepening or pushing us into depression. Some of them are extra sneaky because they're "good" for your fitness and health!Today, that ends, my friends. Here are 5 sneaky depression triggers that are easy to avoid.
1. Skipping Breakfast... and lunch
Honest truth? I didn't used to eat breakfast every day. The health and fitness world has come a long way since the blanket rule was established that we must all eat breakfast within an hour of waking upBreakfast is no longer the end-all-be-all of fitness prescriptions (though it used to be and has since been debunked), but we're not here just for fitness. We're here to have resilient, buff brains that can stand up to depression and anxiety and tell it to f**k off!I eat breakfast every day because it wakes up my brain, helps me regulate my low blood sugar, and is way more healthy for my eating-disordered mind. Plus, it's one of the best things you can do as a depressive.Skipping breakfast (or meals period) can lead to low blood sugar, which translates to your brain functioning on low energy. If you're struggling with depression anyway, running on empty isn't the smartest move for you to make because your brain is going to need as much energy as it can get to bring your mood up.Instead of cramming food in your mouth when you're not hungry, look at the situation logically: When was the last time you ate? Has it been over 4 hours? If you skipped breakfast and you're not hungry still, don't just go with it.If you've skipped a meal and it's well into the afternoon, you may not feel hungry because your body has gotten used to the feeling of going without food. This isn't something to ride out; it's something that might kick you into a downward spiral or into a binge later in the day (which could also cause you to start feeling guilty: a definite trigger for depression).It's not worth it, friends. Get some good protein and veggies, whole grains or fruit in you, and your brain chemistry will thank you.
2. High Intensity Workouts Allllll The Time
Hey, I love my HIIT workouts. They're the majority of what I did throughout the week for a long time! When I find myself being sucked into the dark hole of depression, however, you know what I do? I get on the elliptical or treadmill and run it out.Aerobic exercise has been proven to be as effective if not more effective for easing symptoms of depression as Xoloft.Seriously. And it's free. Win win!High intensity workouts done frequently have been shown to worsen symptoms in people who are struggling with extreme stress, depression or anxiety.I'm not saying that you put down Tabata forever. I'm saying that when you're in the throes of a major slump, take it easy. Workouts are a form of stress, after all. Your body will interpret that stress just like it does any other kind of stress: as a threat on your life!When you're stressed or depressed, try doing at least 2 days a week of long, slow cardio for 30 minutes or more (walking, biking, swimming, running or elliptical are great ways to do this), in addition to strength training 2-3 times per week.Want some bonus points? Work in some yoga! The stress relief is amplified through the moving meditation and mindfulness that is emphasized in yoga classes. If you want some new ideas on getting stronger as a yogi, check this out.
3. Booze
When I was recovering from the worst depression I've ever faced, one of the main things I was told to do was cut out alcohol... which was pretty tough for me because I depended on it to feel like a part of my friend circle. This should have been a blaring sign that I had a problem and the wrong kinds of friends...The classification of alcohol in and of itself should be enough to make you wary of taking a drink when you're down: it's a "depressant." You know what that means? It depresses brain transmitters so that while it may quell some anxiety, it will also keep your neurons from firing the way they're supposed to (as shown in slurring speech and sleepy eyelids) and leave you feeling worse the next day.While you imbibe, you may feel happy and carefree, but the next day, your depression symptoms might be even worse. That's thanks to your hangover which can take the fight out of even the most positive person.That's not to mention that the rate of suicide goes way up as soon as you add alcohol to the mix. If you're currently depressed, don't use alcohol as self-medication. Learn from my mistakes pleeeeease!If you're not currently depressed, over-stressed or dealing with intense anxiety, practice moderation by sticking to 2 drinks or fewer per night, no more than twice a week to avoid a hellish hangover. Again, if you are dealing with any of those issues, avoid it altogether. It's worth repeating.
4. Lack of Sleep
There's nothing worse than a night of tossing and turning for productivity, cognitive function and physical performance, but did you know that missing out on sleep can be a big reason why your depression isn't getting better? Yep, missing out on Z's can affect all the things I just listed, which can lead you to furthering depression.Not to mention there are a host of other issues related to not getting enough sleep (weight gain, hormonal imbalance and a ton more). Sleep is one of those parts of life you just shouldn't shortcut.But aye, here's the rub: many of us who struggle with depression struggle with insomnia as a symptom! It's the whole chicken and the egg conundrum!If you suffer from insomnia and find that it affects your mood (you'd be hard-pressed to find an insomniac that feels just fine throughout the day), try meditation before bed as well as natural sleep remedies like melatonin or my fav, Deep Sleep (made from herbs and available at health food stores).If the natural remedies don't work, it's worth talking to your doctor about. Just beware the hardcore sleep aids such as Ambien; they're habit-forming and I've heard more than one tale of Ambien dependance.Be careful and be honest with yourself: is your insomnia a result of something else that you might be able to take care of on your own, like alcohol, late-night electronic use, or caffeine too late in the day? If you can solve that problem, do it. It's well worth it once you've felt the difference between a meh amount of sleep and a good night's rest.
5. Refusal to Look at The Bright Side
Some of us are so set in our ways that we refuse to even try on rose-colored glasses! I know I was.Growing up, I felt like happy people were fakers. I didn't understand how they could go about their day ignoring all the pain there was in the world. I thought that they were either too dumb to comprehend the struggle, or that they were in denial of it.
Now, I realize that happy people aren't stupid or in denial; they simply choose not to dwell in the pain. They recognize it, but they move forward through it by taking action to improve their lives.
I, however, expected a happy life and outlook to be given to me. I thought that you were born with it, or you weren't... which is a little true. My tendency toward depression is a chemical imbalance, meaning it's not situational- it just happens sometimes thanks to the way my brain works. Yay, faulty brain chemistry!I refused to look on the bright side for many reasons. One was that I was afraid I'd go into denial or dumb myself down like I thought happy people did. The other, stronger fear was that it was so new to me that I was afraid I'd fail. What if I tried and felt happy for a little while, then crashed back down again into depression?It is a valid fear, and I'll be honest: my fear came true at one point. I did a lot of work on myself after that night in 2005, and I was feeling so much stronger and generally happier. In 2007, I got involved with a relationship that spiraled me downwards. I stopped talking openly to many of my friends and got swallowed by depression again. I thought I'd never get better. I thought I'd never try again. In fact, I was pretty much done fighting.But then I realized, thanks in part to the very relationship that hurt so much, that I had more control than I gave myself credit for.
I could either let the depression swallow me whole without fighting back, or I could give it a run for its money and maybe one day, it would give up on me.
After 6 years fighting, I still battle it now and again, but it's a much shorter fight now. I know exactly where its weak spots are; I know how to knock him out in a couple days. Most importantly, he doesn't come around that often anymore because I now refuse to look on the dark side.Your outlook is up to you- if you've been used to a negative one for most of your life, it will take some practice and training to start seeing the light, but it's there and it works.
Instead of fighting for your pain, fight for your recovery. Fight for your life.
If this post helps just one of you who's struggling through the darkness, I'll consider it a win. Knowledge is power, my friends. Use it and take action to create your life on purpose!Stay strong,AmyPhoto by Anthony Tran on Unsplash