by Kamela Qirjo MA, LPCC, NCC

Depression is a complex mental health condition that weaves together both psychological and biological factors, creating a profound sense of disconnection and despair. Though it often feels like an unrelenting fog that obscures all hope, certain habits and thought patterns can unknowingly anchor you deeper into its grip. By shining a light on these behaviors and understanding their impact, you can begin to unravel the cycle of depression and pave the way toward healing. Here, we explore six research-backed habits that contribute to depression, along with practical strategies to help you reclaim your sense of well-being and move toward lasting recovery.

1. Negative Rumination

Rumination involves repetitively dwelling on the same distressing thoughts without actively seeking solutions. While it might seem like you’re “working through” your emotions, rumination tends to spiral into negative thinking, which can deepen feelings of sadness and hopelessness.

Why it happens:
Research shows that rumination exacerbates depression by reinforcing negative thought patterns. A study done by Michl et al. (2013) found that individuals who ruminate are more likely to experience prolonged and severe depressive episodes. Neuroimaging studies suggest that people who engage in rumination show increased activity in the brain’s default mode network (DMN), particularly in regions involved in self-referential thinking, like the medial prefrontal cortex (Chou et al., 2023). This overactivity in the DMN keeps people trapped in a loop of repetitive, negative thoughts.

Break the habit:
Breaking the habit of rumination begins with recognizing when you’re caught in this negative thought cycle. Grounding techniques like deep breathing or physical movement can help shift your focus away from repetitive thinking. Psychodynamic therapy can also uncover the deeper emotional triggers that fuel rumination, enabling you to address them more effectively. Journaling offers a way to externalize your thoughts, making it easier to identify and challenge distorted patterns. Recovery involves replacing rumination with constructive habits, like setting achievable goals and using cognitive strategies to reframe negative thoughts, fostering a mindset that supports growth and resilience.

2. Social Withdrawal

When you’re feeling depressed, it’s natural to want to isolate yourself. However, this behavior can worsen your depression by cutting you off from essential social support and increasing feelings of loneliness and isolation.

Why it happens:
Depression drains your energy and motivation, making social interaction feel overwhelming. Yet, isolation amplifies the release of stress hormones like cortisol, worsening depressive symptoms. A study published in The Journal of the American Medical Association found that social withdrawal is not just a symptom of depression but also a significant risk factor for its onset and persistence (Stein et al., 2001). Social interactions release oxytocin and serotonin—neurotransmitters linked to mood regulation—so avoiding others deprives you of natural mood-lifting mechanisms.

Break the habit:
Take small steps toward re-engaging socially. Reach out to a trusted friend or family member for brief, low-pressure interactions that allow you to ease into the experience of re-engaging with others. Consider exploring group therapy or support groups, where you can find understanding and empathy in a structured setting. These supportive environments not only help rebuild your sense of connection but also remind you that you are not alone in your struggles, offering a shared space for healing and growth.

3. Avoidance of Physical Activity

Physical inactivity is both a symptom and a contributing factor to depression. A lack of movement can create a vicious cycle—depression saps your energy, which leads to less physical activity, worsening your mood and overall well-being.

Why it happens:
Depression affects brain chemicals such as dopamine, serotonin, and norepinephrine—neurotransmitters that regulate mood. Regular physical activity boosts these neurotransmitters. A study published in The Journal of Clinical Psychiatry (2004), found that people who engage in regular exercise have a significantly lower risk of developing major depressive disorder. Exercise also stimulates the release of endorphins, the body’s natural mood enhancers, and promotes neurogenesis in the hippocampus, a brain region involved in memory and emotion regulation, which tends to be smaller in people with depression.

Break the habit:
Start with small, achievable goals like a 10-minute walk or gentle stretching. Research shows that even low-intensity exercise can positively impact mood. Over time, aim to incorporate moderate-intensity activities such as yoga, swimming, or hiking to improve both physical and mental health.

4. Sleep Dysregulation

Depression and sleep problems often go hand in hand, with each condition exacerbating the other. People with depression commonly experience insomnia or hypersomnia, both of which can worsen depressive symptoms.

Why it happens:
Sleep disturbances are a core symptom of depression. A study published by Nutt et al., (2008)found that sleep problems and depression share similar neurobiological pathways, particularly involving the dysregulation of the hypothalamic-pituitary-adrenal (HPA) axis, which manages the body’s stress response. Poor sleep also affects emotional regulation in the brain, particularly in the amygdala, making you more reactive to stress and less capable of coping with emotions.

Break the habit:
Establishing a consistent sleep routine is essential for improving sleep quality and mental well-being. Going to bed and waking up at the same time each day helps regulate your body’s internal clock, making it easier to fall asleep and wake up naturally. Limiting exposure to screens and bright lights in the evening is also crucial, as these can interfere with your body’s production of melatonin, the hormone that signals to your brain that it’s time to sleep.

Psychodynamic therapy can be beneficial in addressing sleep issues by exploring the emotional and psychological factors that may be contributing to insomnia. It helps you uncover unconscious thoughts, unresolved conflicts, or past experiences that trigger stress and anxiety, which can disrupt sleep. By gaining insight into these underlying issues, you can reduce their impact on your sleep patterns and overall mental health.

5. Perfectionism and Unrealistic Expectations

Perfectionism, or setting unrealistically high standards for yourself, can create chronic feelings of inadequacy and self-criticism, both of which are major contributors to depression.

Why it happens:
Perfectionism often stems from low self-esteem, and research shows that it is closely linked to both depression and anxiety. A study published by Melrose (2011) found that  individuals with perfectionist tendencies experience more stress and lower self-esteem, leading to more severe depressive symptoms. Perfectionism can also lead to “all-or-nothing” thinking, where minor setbacks feel like complete failures, reinforcing feelings of hopelessness.

Break the habit:
Practice self-compassion by treating yourself with the same kindness and understanding that you would offer to a friend when you fall short of your expectations. Acknowledge that everyone makes mistakes and that setbacks are a natural part of growth. Instead of striving for perfection, focus on setting realistic, flexible goals that allow for adjustments as you learn and grow. Acceptance and Commitment Therapy (ACT) can support this process by helping you embrace your imperfections without letting them define your self-worth, encouraging you to commit to actions that align with your core values. By cultivating this mindset, you create a foundation for resilience, empowering yourself to move forward with greater confidence and a sense of purpose, even in the face of challenges.

6. Constant Comparison

In today’s digital age, it’s easier than ever to compare yourself to others, especially on social media. This habit can fuel feelings of inadequacy, envy, and despair—emotions that often exacerbate depression.

Why it happens:
Social comparison theory suggests that people instinctively measure their self-worth by comparing themselves to others. For those struggling with depression, this tendency toward upward comparison—judging yourself against those who appear more successful, fulfilled, or happier—can distort your perception of your own life and amplify feelings of inadequacy (Cherry, 2024). The impact is even more pronounced on social media platforms like Instagram or Facebook, where people often showcase curated, idealized versions of their lives. Regularly engaging in these comparisons can deepen depressive symptoms, reinforcing the belief that you fall short in every aspect of your life.

Break the habit:
Disrupt the cycle of social comparison by intentionally reshaping your social media experience—limit your screen time or unfollow accounts that provoke feelings of inadequacy and self-doubt. Redirect your attention inward by cultivating gratitude, consistently recognizing the aspects of your life that you genuinely appreciate and value. This practice shifts your mindset from a focus on what you lack to a recognition of your unique strengths and experiences. Mindfulness techniques can further support this shift by grounding you in the present moment, reducing the urge to measure your worth against others, and fostering a deeper sense of self-acceptance and inner peace.

Conclusion

Depression is undeniably challenging, but gaining awareness of the habits that sustain it can be a powerful step toward healing and transformation. Patterns like negative rumination, social withdrawal, physical inactivity, sleep disturbances, perfectionism, and constant self-comparison can deepen the grip of depression, keeping you locked in its cycle. Confronting these behaviors through therapeutic support, meaningful lifestyle changes, and a foundation of self-compassion opens a path to recovery. With each step you take toward understanding and reshaping these habits, you reclaim your strength and move closer to a life defined by greater resilience, connection, and well-being.

References:

Cherry, K. (2024). How social comparison theory influences our views on ourselves. Verywell Mind. https://www.verywellmind.com/what-is-the-social-comparison-process-2795872

Chou, T., Deckersbach, T., Dougherty, D. D., & Hooley, J. M. (2023). The default mode network and rumination in individuals at risk for depression. Social cognitive and affective neuroscience18(1), nsad032. https://doi.org/10.1093/scan/nsad032

Craft, L. L., & Perna, F. M. (2004). The Benefits of Exercise for the Clinically Depressed. Primary care companion to the Journal of clinical psychiatry6(3), 104–111. https://doi.org/10.4088/pcc.v06n0301

Melrose S. (2011). Perfectionism and depression: vulnerabilities nurses need to understand. Nursing research and practice2011, 858497. https://doi.org/10.1155/2011/858497

Michl, L. C., McLaughlin, K. A., Shepherd, K., & Nolen-Hoeksema, S. (2013). Rumination as a mechanism linking stressful life events to symptoms of depression and anxiety: longitudinal evidence in early adolescents and adults. Journal of abnormal psychology122(2), 339–352. https://doi.org/10.1037/a0031994

Nutt, D., Wilson, S., & Paterson, L. (2008). Sleep disorders as core symptoms of depression. Dialogues in clinical neuroscience10(3), 329–336. https://doi.org/10.31887/DCNS.2008.10.3/dnutt

Stein MB, Fuetsch M, Müller N, Höfler M, Lieb R, Wittchen H. (2001) Social Anxiety Disorder and the Risk of Depression: A Prospective Community Study of Adolescents and Young Adults. Arch Gen Psychiatry. 58(3):251–256. doi:10.1001/archpsyc.58.3.25