How does depression change the way you think and act?

Need to be alone, bad mood, tendency to procrastinate… The way depression changes the way you think and act is immense. At first, you will hardly notice. You’ll barely know why, but you’ll feel like socializing less, your sleep cycles will change, and you’ll be in a worse mood. Your mind will fall, little by little, into a darker dimension.

It’s a pretty debilitating state, no doubt. It is a clinical condition that affects psychosocial functioning and turns you into someone captive to silent suffering. Now the good news is that There are very effective therapies that restore your well-being and fulfillment.. Below, we describe all those changes associated with said psychological reality.

9 keys to understanding how depression changes your way of thinking and acting

Winston Churchill used to say, as a metaphor, that he had a black dog called depression. When this creature arrived, his entire life was altered. And he was right, because it is the brain that orchestrates this suffering. In fact, The neurological changes caused by the depressive disorder are limiting and striking. Science has been studying them for years.

A work published by the magazine Human Brain Mapping reports the appearance of alterations in numerous regions, such as the dorsolateral prefrontal cortex, the insula, the superior temporal gyrus, the basal ganglia, the cerebellum, etc. All of these particularities generate cognitive, emotional and behavioral changes that we will describe below.

1. You have a hard time thinking clearly

When a person deals with depression they complain that their mind becomes porous. It is difficult to reason and even remember simple data. In fact, one of the most striking factors that you will perceive is the difficulty in making decisions. Research published by Psychological Medicine indicates that This condition completely alters the executive function of the brain.

Thinking slows down, attention fails, and it is difficult to analyze information to solve problems. Therefore, do not be angry with yourself when this happens. This weakening in cognitive flexibility is something recurrent.

2. Irritability

Surely when you hear about this psychological condition the word “sadness” is always present. But what if we told you that the spectrum of emotions that come together is much broader? To the point that If there is a state that accompanies depression, it is irritability and bad mood.. This will cause your social relationships to be affected in many cases.

Everything bothers you, you lack patience, you filter every situation through a negative veil and nothing attracts your interest. Therefore, keep in mind that the present clinical reality is not only being sad, unmotivated and dejected. Many times you will feel angry with everyone without knowing why.

3. Social isolation

The way depression changes the way you think and act completely destroys your lifestyle. So much so that one of your greatest needs may be the desire for isolation; not wanting to see or be with anyone. What’s more, an article in the journal PLOS ONE highlights that there is even a disconnection from one’s own family and friends.

The reason for this lies in a series of factors. This disorder causes an inability to feel pleasure and enjoy any activity. What the brain demands at these moments is absence of stimuli and silence. However, this search for solitude is counterproductive, because it increases the symptoms themselves.

4. Procrastination

The days go by and the pending tasks accumulate. What you should have resolved the day before yesterday remains unresolved tomorrow, because you don’t have the courage to get to it. Procrastination or putting off obligations is a common characteristic when you suffer from depression. And no, it is not a question of laziness or weakness.

In this condition the body and mind are at their lowest. You are incapable of focusing attention, solving problems and reflecting. Add to that that tiredness that makes you believe that each part of your body weighs a ton.

One of the most striking characteristics of depression is anhedonia or the inability to feel pleasure. It is a neurological alteration that reduces the reward and well-being centers. Nothing attracts your interest or makes you feel good. Many people describe it as being “anesthetized.”

5. Inability to enjoy and feel pleasure

You may be a fan of nature, bike rides and, at night, searching for constellations. However, the way depression changes the way you think and act completely destroys the person you were before. What always fascinated you, now bores you. What you enjoyed not long ago, at this moment leaves you indifferent.

This inability to experience pleasure is called anhedonia and it affects any area of ​​your life. Your hobbies, sex, relationships and future goals are conditioned by this characteristic.

6. You criticize yourself excessively

Depression is like riding in a car with a passenger who keeps criticizing the way you drive and every path you take. Self-criticism and negative self-talk intensify suffering in this clinical condition. Not only does it make you see your reality in an adverse way, but it blames you, shames you, and destroys your self-esteem on a daily basis.

Psychological therapy always aims to reorient this internal chatter and make it healthier, more compassionate and empathetic.

7. Your diet changes completely

You may have heard that people with depression eat much less. Well, this information is not entirely true, because What happens in this psychological condition is an alteration in eating behavior. This means that some people will lose their appetite, but in other cases, there will be a greater desire to consume food.

8. Alterations in your night’s rest

This information may catch your attention: One of the first symptoms of depression manifests itself in sleep cycles. In these cases you suffer from insomnia, you have frequent awakenings and even suffer from hypersomnia, that is, you sleep excessively. Each person may experience a particular disturbance in their night’s rest.

In an article by Journal of Cellular and Molecular Medicine confirm this data and the importance of considering these dysfunctions as a descriptive factor of the present disorder.

9. You stop trusting yourself, people and the future

Depression changes the way you think and act, and it does so to the point of destroying your hope. This perception is annihilating and also manifests itself with difficulty when proposing goals and purposes. “Why do it, if nothing will work out?” your mind tells you.

Lack of confidence that things can get better clouds your focus and even your heart. It is difficult for you to believe your loved ones when they tell you that if you do this or that you will gain well-being. You also don’t trust your strengths and abilities to feel good if you commit or try to look at things differently.

The brain is anchored in negativity and hopelessness. It is not easy to get out of that mental scheme and, therefore, well-intentioned phrases like “take life differently” or “be more positive” are of no use to you. In these cases, much deeper psychological work based on science is required.

Recommendations to generate changes and improve your quality of life

The most suitable strategy to get out of the black hole of depression is psychological therapy. However, this clinical strategy is not enough. You need to adopt a self-care routine, as well as a firm commitment to yourself to achieve improvement. Below, we describe a series of strategies that will help you:

Balanced diet: Taking care of your eating habits is an appropriate strategy to improve your quality of life. Do not hesitate to consume healthier and natural products.Establish a daily routine: Maintaining fixed habits in your daily life will give you stability and meaning in difficult times. Therefore, do not hesitate to have regular schedules for rest, eating, working, exercising, etc.Psychological therapy: Currently you have evidence-based approaches that are quite effective in the treatment of depression. Cognitive behavioral therapy (CBT) and acceptance and commitment therapy (ACT) are two good options.Regular physical activity: It is true, the behavior of a person with depression is complex and it is not easy for them to find the strength and courage to play sports. However, something as simple as a daily walk is always a big help.New practices and hobbies: Small changes are new incentives for the mind, thanks to which the internal focus can be diverted from negative thoughts. Starting new courses, painting, writing, composing music and reading can be daily lifesavers.Social connection: challenge your brain. Do not listen to him when he asks you to be alone, because by doing so he manages to keep you isolated and increase your emotional pain. Don’t listen to him and get active, connect with new people, go out and have a coffee with that friendship that you value so much.Stimulate your senses: This strategy will allow you to connect with the present moment so that your mind is more attentive and receptive. See natural scenes that stimulate you, listen to music that pleases you, caress your loved ones, delight in the food, enjoy pleasant smells…Clarify your values ​​and purposes: Depression changes people and blurs everything that gives you meaning. However, you can transform that reality. It’s time to set new goals, to remember your values ​​and your dreams. This will promote the progress you need.

Depression changes you, but you can deal with it

Depression can change you completely and turn you into someone you don’t like, it’s true. However, There are tools that you can use to your advantage to be yourself again.. What’s more, what psychological therapy makes easier for you is to offer you a series of resources that will make you more skillful and more effective in facing any dark moment that may come.

Remember that this clinical reality does not arise because you are weak or fallible. On the contrary, sometimes, the fact of trying to be able to do everything on your own and to be that effective help for your environment ends up exhausting you. It’s okay to say that you’re bad and that life weighs you down.. You can face this situation thanks to specialists, who will help you regain your fullness again. Do not hesitate.

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