Everyone has bad days, but if yours are extending into weeks or even months, there’s a serious problem.
Depression — an extreme form of chronic low mood (though it also entails other symptoms) — can feel overwhelming and intense. And while you may have a legitimate mental health issue or chemical imbalance, you might also be doing certain things to make how you feel a bit worse. If life is generally going well, but you’re still feeling a bit down, it could be exacerbated by these habits.
1. You’re not getting enough sleep.
Skipping sleep isn’t helping you. Lack of rest messes with your mood and energy levels. Aim for a consistent sleep schedule to give your body the downtime it needs. Quality sleep can make a significant difference in how you feel each day. Don’t underestimate the power of a good night’s rest.
2. Your diet is lacking proper nutrition.
Living on junk food isn’t fuelling your body properly. A diet low in nutrients can leave you feeling sluggish and irritable, so try to incorporate more whole foods like fruits, vegetables, and lean proteins. Feeding your body right can boost your mood and overall health. Small changes in your diet can have a big impact, so give it a go.
3. You’re not exercising regularly.
Sitting around all day takes a toll on your mental state. As the NHS website explains, physical activity releases endorphins, which are natural mood lifters. Even a short walk can help clear your mind and improve your outlook. Make movement a regular part of your routine. Your body and mind will thank you.
4. You’re feeling isolated from people.
Spending too much time alone can lead to feelings of loneliness and low mood. Human connection is important for emotional health. Reach out to friends or family, or join a group with similar interests. Building relationships can provide support and lift your spirits. Don’t hesitate to make the first move.
5. You’re under constant stress.
Chronic stress wears you down mentally and physically. If you’re always on edge, it’s no wonder you’re feeling terrible. Identify the main sources of your stress and find ways to manage them. Techniques like deep breathing or mindfulness can help reduce stress levels. Taking control of stress is crucial for your mood.
6. You’re not setting boundaries.
Letting people walk all over you leaves you feeling drained and resentful. It’s important to set limits on what you’re willing to tolerate. Stand up for yourself and communicate your needs clearly. Respecting yourself helps improve your mood and self-esteem. Don’t be afraid to say no when you need to.
7. You’re dwelling on negative thoughts.
Constantly focusing on what’s wrong amplifies feelings of sadness. Challenge negative thoughts when they arise and try to reframe them in a more positive light. Practising gratitude can also shift your perspective. Changing your mindset can have a big impact on how you feel. It’s about taking control of your thoughts.
8. You’re lacking a sense of purpose.
Not having goals or direction leaves you feeling empty. Take some time to figure out what matters to you and set achievable goals. Pursuing something meaningful gives you motivation and improves your mood. Even small steps towards a goal can make a difference. Find what drives you and go after it.
9. You’re comparing yourself to everyone else.
Measuring your life against someone else’s can make you feel inadequate. Remember that everyone has their own journey with ups and downs. Focus on your own progress and achievements. Appreciating yourself helps boost your mood and confidence. You’re on your own path, and that’s perfectly fine.
10. You’re spending too much time on social media.
Endless scrolling leaves you feeling disconnected and unhappy. Social media often presents a filtered reality that can distort your perceptions. Limit your time online and engage more in real-life activities. Disconnecting can help you reconnect with what truly matters. Don’t let screens replace genuine experiences.
11. You’re not getting enough sunlight.
Lack of exposure to natural light affects your mood. Sunlight helps regulate your body’s internal clock and boosts vitamin D levels. Make an effort to spend time outdoors each day. Even a short walk outside can brighten your mood. Let the sun work its magic.
12. You’re ignoring your emotional needs.
Pushing your feelings aside doesn’t make them go away. Take time to acknowledge how you feel and why. Journaling or talking to someone you trust can help you process emotions. Addressing your feelings head-on can alleviate low mood. Don’t bottle things up; it’s okay to open up.
13. You’re dealing with unresolved trauma.
Past experiences can linger and impact your current mood. If you haven’t worked through difficult events, they can weigh you down. Consider speaking with a professional to help you navigate these issues. Healing from the past can improve your present well-being. You don’t have to carry that weight alone.
14. You’re consuming too much alcohol.
Using alcohol to cope can worsen feelings of depression. While it might offer temporary relief, it’s not a solution and can lead to additional problems. Cut back on drinking and find healthier ways to manage your emotions. Sobriety can lead to a clearer mind and improved mood. Choose long-term well-being over short-term escape.
15. You’re neglecting self-care.
Putting other people’s needs before your own leaves little time for yourself. Make self-care a priority by doing things that make you happy and relaxed. Whether it’s a hobby, a relaxing bath, or quiet time, taking care of yourself is vital. Investing in yourself helps improve your mood and energy levels. You deserve your own kindness.
