Can we escape these 6 dangerous traps that come with depression?

Some days, you feel very heavy and have no interest in doing anything, right? Do you have times when you feel bored with even the things you used to enjoy, and you feel lonely and alone? This is not just sadness. Perhaps this is a symptom of a mental condition called depression . Depression is like something that sucks the joy and interest out of us. Some of the habits that come with this condition are, to be precise, like traps. When we unknowingly fall into these traps, we become even more depressed. Today, let's talk about what these dangerous traps are and how to escape them and face life again.

Trap #1: Social Withdrawal

When we are depressed, the main thing we feel is that we want to be away from other people, stay home and be alone. We lose the desire to talk to a friend, to be with family, or to go on a short trip.

Think about it, you used to love going to the movies with your friends or going on a date with your husband/wife. But now everything feels like a hassle. This is our brain's way of responding to stress. Just like when we are sick, our brain sends signals to our body that we need to rest, when we are depressed, our brain gives us false information that tells us to "be alone, stay away from everyone."

How to get over it: Don't go for big things all at once. Start small. Make a list of people you'd like to talk to again, people you're close to. Give them a call first. Or ask them to come over for a little while. Gradually, try to be more social as you normally would. This is hard, but the effort will bring you a lot of relief.

Trap #2: Rumination

This is also a trap that many people fall into when they are depressed. Simply put, rumination is the repeated, painful thinking about a mistake, failure, or hurtful experience.

"Oh, what I did to that person was wrong. He's probably mad at me now. I'm a bad person," thoughts like this keep running through your head. When you keep thinking negative thoughts like this, they snowball and drag your mood down even further. Not only that, sometimes you start to see even seemingly insignificant events in a negative light. For example, if the cashier in front of you at a store smiles at you and doesn't smile back, you might think, "He doesn't like me."

How to escape: Write down the negative thought that comes to your mind on a piece of paper. When you write it down, you can think critically about whether the thought is true and whether there is evidence for it. Another good thing is to do something else when you feel anxious. Go for a walk, do some housework, or do something you enjoy. Then the power of that thought will decrease.

Trap #3: Seeking relief through things like alcohol

When you can't handle the pain and stress, some people turn to alcohol and drugs. At that time, you may feel a little relief and forget about your pain, but it is temporary . When the effects of alcohol wear off, you start to feel your depression and sadness even worse.

Be careful if you have a pattern of drinking alcohol when you're sad. If you have such a habit, it will only make your condition worse. Also, if you are taking medication for depression from a doctor, alcohol can interfere with the effectiveness of those medications.

How to quit: If you notice a change in your drinking habits, be sure to talk to your doctor about it. It's nothing to be ashamed of. They can help you break the habit.

Trap #4: Stopping exercising

Exercise is very beneficial for our body and mind. When we exercise, the chemicals in our brain that control our mood, such as serotonin and dopamine, are activated. This makes us feel happy and refreshed.

But when you have depression, the opposite happens. A person who used to go to the gym, run, or do yoga now doesn't even feel like getting out of bed. Even though they know that exercising is good for them, they lose the mental energy to do it. It's a paradox.

How to survive: If you're having a hard time doing this on your own, get help from someone you trust. It could be a friend, a family member, or your doctor. The support of someone who can encourage you and say, "Let's go for a walk today?" is invaluable at this time.

Trap #5: Craving sweets

When we feel sad, we crave sugary, carbohydrate-rich foods like ice cream, chocolate, and cake, right? Sugar gives us a little "high" in our mood, or a temporary sense of happiness.

But this happiness lasts for a very short time. After about two hours, your blood sugar level (blood glucose) drops suddenly. At the same time, your mood also drops again. We call this the "post-sugar crash."

How to escape: Don't be fooled by this temporary pleasure. It's times like these that we need to think about nutritious food the most. Cut down on processed foods and sugary drinks as much as possible, and instead add fruits, vegetables, legumes, and whole grains to your diet.

Trap #6: Constantly hanging on the phone (Doomscrolling)

When depressed, one thing some people do to relieve their pain is to constantly check social media on their phones, or read about the bad things happening in the world. This is what we call Doomscrolling .

What's really happening here is not that you're seeking information, but that you're trying to escape your feelings and pretend not to know them. When you constantly see and read bad news, the negative outlook in your mind becomes even stronger.

How to escape: Limit the time you spend on social media. Ask yourself if you're really using your phone to connect with others or to escape from yourself. Put your phone aside and go for a walk, read a book, or do something else.

Everyone has tough times in life. Don't blame yourself for it. If you find yourself falling into one of these traps, the most important thing is to take action to get out of it.

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