A number of reasons can negatively affect our mental health or the way we feel. However, Science say that there are a handful of habits that can increase depression and anxiety. In fact, many of us may be engaging in these behaviours without realising the amount of harm they might be causing us. The first step to change is awareness. Therefore, in this article, we will learn about those habits that are unknowingly eating up our mental health.
1. Caffeine
Numerous studies show that consuming up to 4-5 cups of coffee can result in panic attacks in those individuals who are prone to anxiety-related disorders. Indeed, even if you not an anxious person, overconsumption of caffeine or caffeinated drinks will boost anxiety levels. This stimulant works by pushing us into a fight-or-flight state, blocking the release of adenosine which is responsible for making us fall asleep.
2. Alcohol
Of course, alcohol provides us a temporary stimulation through the release of endorphins and dopamine. But, the truth is, this temporary high will not last longer. Research shows that once the effects of alcohol leaves, your brain will experience a sudden drop of the same chemicals. This will leave us feeling anxious. It is highly recommended that you avoid alcohol, if you are a person who is prone to mental health issues like depression.
3. Social Media
Next time when you get into the loop of constant scrolling and when you immerse yourself in the world of comments and likes, pause for a moment. Look deep within and try to understand what you are feeling. Multiples studies point out a direct relationship between increased hours of social media usage and a boost in depression.
4. Less Sleep
Hopkins Medicine, the authoritative health magazine, pointed out that poor sleep will significantly reduce our emotion regulation capabilities. This will make us more vulnerable to anxiety and depression. This happens due to the release of cortisol, the stress hormone. Thus, aim for a minimum of 6-7 hours of sleep everyday.
5. Eating Habit
A research conducted by Harvard University School of Public Health showed a direct relationship between the habit of eating processed foods and mental health problems. According to this study, those individuals who were eating more than 9 servings of foods that were ultra-processed experienced more than 50% risk of falling into depression compared to those people who had less than 4 servings. Add nutritious foods such as fruits, lean proteins and a lot of vegetables into your diet plan for not just physical health, but also improved mental health.
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Frequently Asked Questions (FAQs)
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What habits reduce depression?
Key habits that reduce depression include maintaining consistent sleep, engaging in regular physical activity, fostering social connections and eating a nutritious diet.
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What is the worst habit for anxiety?
The worst habit for anxiety is avoidance or procrastination. This habit involves bypassing problems or emotions that cause stress.
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What is the root cause of anxiety?
Anxiety does not have one single root cause but is understood as a complex interaction of biopsychosocial factors that combines genetic vulnerability, environmental stressors and life experiences.
