Depression is a serious mental health condition that distorts thinking, energy, and motivation. While seeking professional help (therapy, medication, or both) is the most effective step, certain habits can unintentionally worsen symptoms. Here’s what to avoid when you’re depressed:

1. Isolating yourself completely Social withdrawal feels protective, but total isolation deepens loneliness and rumination. Even one short, low-pressure contact (text, voice note, or brief walk with a friend) can interrupt the spiral.
2. Self-medicating with alcohol or substances Alcohol is a depressant that disrupts sleep and serotonin. Drugs (including cannabis in high doses) can spike anxiety the next day. They offer minutes of relief but days of rebound low mood.
3. Doom-scrolling and negative media Endless news, tragic subreddits, or toxic social media comparison feeds the brain’s negativity bias. Set strict time limits (e.g., 15 min/day) or switch to neutral content (funny animal videos, light podcasts).
4. All-or-nothing thinking and self-criticism Thoughts like “I’m worthless” or “I’ll never get better” are depression’s lies. Challenge them gently: “This feels true right now, but feelings aren’t facts.” Avoid harsh self-talk it’s like kicking someone who’s already down.
5. Skipping sleep, meals, or movement Poor sleep dysregulates mood chemicals; skipped meals crash blood sugar; total inactivity shrinks dopamine. Aim for small wins: 20-minute walk, protein-rich snack, consistent bedtime even when you don’t “feel like it.”
6. Bottling emotions or pretending you’re fine Faking smiles for others drains energy and blocks real support. Allow yourself to say “I’m struggling” to at least one trusted person.
7. Quitting therapy/medication too soon Antidepressants often take 4–8 weeks to work; therapy gains build slowly. Abruptly stopping either can trigger severe relapse.

Bottom line: Depression tells you the worst actions are the best solutions. Treat it like a broken leg rest, yes, but don’t refuse the crutches (support, routine, professional care). If thoughts turn to self-harm, reach out immediately: call a local crisis line or text “HOME” to 741741 (or your country’s equivalent). You’re not alone, and recovery is possible.