The Connection Between Lifestyle Choices and Depression: What You Need to Know

Depression is a complex interplay of genetic, biological, and environmental factors that science is still working to fully comprehend. Though our understanding of this condition continues to evolve, we do know that lifestyle choices can significantly impact the severity and progression of depression.

In this article, we will explore how various aspects of your lifestyle might be influencing your mental health and provide insights into strategies that may help alleviate some depression symptoms.

Sleep

Getting sufficient, restful sleep each night is crucial for your body’s recovery and preparation for the next day. Individuals who experience sleep deprivation often find themselves more dysregulated and emotionally unstable the following day, putting them at higher risk for depression symptoms. If you struggle to achieve restorative sleep, it can be beneficial to establish a consistent nightly routine, which can include:

• Setting a wind-down time each night to begin your routine—typically one hour before you would like to be asleep.
• Disengaging from all high-stress activities like working or exercising.
• Engaging in a relaxing activity like taking a long shower, watching a TV show, or mindfulness.
• Getting into bed when you feel tired (it may feel counterproductive, but studies have shown that listening to your body’s cues leads to more restful sleep).

Make Yourself Uncomfortable

Making yourself uncomfortable is a powerful strategy when managing depression, which often leads to a cycle of withdrawal and avoidance and can make safe spaces reinforce feelings of isolation and sadness. By making yourself uncomfortable—whether it’s meeting new people, trying a different workout class, or even challenging a negative thought—you can disrupt that cycle. This deliberate exposure to discomfort can also build resilience, helping you to face and overcome challenges more effectively over time. Pushing past these mental barriers can activate the brain’s reward system and gradually foster a sense of achievement and connection, which is crucial for improving mood and combating depressive symptoms.

Ask for Support

Depression can be an incredibly isolating experience. Oftentimes we feel shame or burdensome when we tell others that we are struggling. Admitting that we are struggling can allow others to be supportive in a variety of ways, including ones you may not have considered. Though we may feel it is obvious, people around us cannot always see signs of depression. By asking for support, you can bridge this gap and alleviate the feelings of isolation and stigma that frequently accompany depression.

In addition to asking family and friends for support, therapy is an incredible tool for helping manage the symptoms of depression. Therapists can provide a safe, nonjudgmental space for you to explore your feelings, develop coping strategies, and address underlying issues contributing to your depression. Therapy offers personalized guidance and evidence-based techniques, such as cognitive behavioral therapy (CBT) or dialectical behavior therapy (DBT), which can help shift negative thought patterns and improve emotional resilience. A therapist can assist in setting achievable goals and tracking progress, providing structured support that complements the care you receive from loved ones.

Conclusion

While depression is a multifaceted condition influenced by a variety of factors, lifestyle choices can play a role in either exacerbating or alleviating its symptoms. Prioritizing restful sleep, stepping out of your comfort zone, and seeking support from loved ones or therapists are all actionable strategies that can contribute to improving your mental health. By making conscious decisions to nurture your well-being, you empower yourself to break the cycle of depression and cultivate a more fulfilling, connected life.

References

Brooks, K. (2022, January 10). Want to break out of the blues? Try something new. Right as Rain by UW Medicine. rightasrain.uwmedicine.org/well/health/try-something-new.

Depression and sleep: Understanding the connection. (n.d.) Johns Hopkins Medicine. www.hopkinsmedicine.org/health/wellness-and-prevention/depression-and-sleep-understanding-the-connection.

Peters, B. (2022, March 17). Should you go to bed only when you are tired? Verywell Health. www.verywellhealth.com/30-days-to-bettersleep-go-to-bed-only-when-sleepy-3973903.