Mental health is influenced by many factors, including our daily habits, which can sometimes make anxiety and depression worse without us realizing it. According to Statistics Canada Canada, 7.6% of people experience depression and 5.2% struggle with anxiety. If you’re feeling anxious or depressed, here are some everyday habits to watch out for:
1. Caffeine (Anxiety Trigger)
A recent study published in the General Hospital Psychiatry Journal revealed that consuming the equivalent of five cups of coffee can trigger panic attacks in those with panic disorders. Even if you don’t have a panic disorder, high doses of caffeine can still increase anxiety levels.
2. Drinking Alcohol (Depression Trigger)
Alcohol often gives a temporary high, thanks to its ability to release dopamine, and endorphins – chemicals that make you feel good. However, according to the Baton Rouge Behavioral Hospital, this effect doesn’t last. The chemicals in alcohol reduce the production of the neurotransmitter Gamma-Aminobutyric Acid (GABA) in the brain. GABA plays a role in emotion regulation. So, once the alcohol wears off, your brain has less of these feel-good chemicals, leaving you feeling down or anxious, sometimes for days afterward. If you’re prone to depression, alcohol can deepen those feelings.
3. Social Media Use (Anxiety Trigger)
We’ve all been there – endlessly scrolling through social media, including our own posts, checking for likes and comments. But this constant need for validation can take a toll. A 2019 study found a link between social media use and increased rates of depression, anxiety, and psychological distress. The Journal of Affective Disorders noted that people with anxiety or low self-esteem are more likely to turn to social media as a way to avoid real-world interactions, only to end up feeling worse.
4. Lack of Sleep (Depression & Anxiety Trigger)
We’ve all heard how important sleep is, but it’s more than just a way to recharge. According to Hopkins Medicine, poor sleep can make it harder to regulate emotions, making you more vulnerable to depression. Dr. Julia Kogan, a health psychologist, explains that when we don’t get enough sleep, our bodies produce more cortisol – a stress hormone that can cause headaches, digestive issues, and increased anxiety. Prioritizing sleep can help you manage both your mood and your stress levels, so aim for minimum 6 hours of of sleep each night.
5. Diet (Depression Trigger)
A study from Harvard University School of Public Health found that people who ate more than nine servings of ultra-processed foods per day had a 50% higher risk of developing depression than those who ate less than four servings. The study also controlled for factors like exercise and smoking, ensuring the results focused on the impact of diet. While it’s easy to reach for fast food or processed snacks, try to make room for whole, nutrient-rich foods like fresh vegetables, fruits, and lean proteins.
Track Your Triggers
Everyone’s mental health journey is unique, and while these triggers may affect some people more than others, it’s helpful to be mindful of them. Keeping a journal or using the notes app on your phone to track your emotions can reveal patterns in what might be triggering your anxiety or depression. Over time, you may notice connections between how you feel and your daily habits.
If you’re struggling to manage these triggers on your own, professional help is always available. Reach out to us at info@acrossboundaries.ca to learn how we can support you in taking control of your mental health.
Disclaimer: This article is for educational purposes only. Please consult your family physician if you’re facing issues with anxiety or depression.
Additional Resources:
Find Mental Health and Addiction Services in Your Community
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