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5 Things that Could Easily Lead to Depression

5 Things that Could Easily Lead to Depression

Depression is the demon everybody is scared of. As scary as it sounds, depression is a health condition that is real and common. A lot of people are currently dealing with depression — the very few that know how to manage it share how to deal with it, while the rest are slowly being consumed by it.

Trust me, avoiding things that could easily lead to depression is an easier fight to win than having to deal with depression itself. Unfortunately, we live in a world where glamour and instant gratification are the order of the day. Having it rubbed in everybody’s faces on glittery snaps and grams does little to help the situation. For instance, a survey that polled 1,787 millennials showed that participants who used social media heavily had 2.7 times likelihood of depression.

While this is not to discourage young adults from using social media, these platforms are great for several reasons such as connecting with people and discovering great products and services. Rather, like the other habits that would be examined in this article, unhealthy use of social media can also increase your likelihood of depression.

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1. Comparing Yourself to Others

It’s easy to fall into the trap of comparing yourself to others when all you see around you make you feel insignificant and unsuccessful. This is the consequence of over-exposure to unrealistic portrayal of life by seemingly successful others who have cultivated the culture of using material things to mask their real problems.

Millennials have it worse. Another research that points that millennials have higher rates of depression reveals that at least 1 in 5 young workers have experienced on-the-job depression.

Depression is likely to set in when people begin to compare themselves to others who have things they do not have.

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2. Setting Unreasonable Goals

It’s a good thing to set goals. But make sure your goals are realistic and achievable within the timeframe you’ve given yourself to achieve those goals. Setting high expectations and working hard to attain goals that are difficult, but doable, brings satisfaction. But when the line between challenging goals crosses to unreasonable and unattainable expectations, the likelihood of getting depressed becomes increased.

People that do not know how to deal with failure will easily become depressed when they realize the goal they’ve set is not within reach. A more effective strategy to make every goal attainable is to break it down to stages and give yourself a mental timeline of when you’re expected to complete each level.

By breaking down goals into smaller chunks, you’re not only going to keep depression away but will easily become successful in attaining your goal.

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3. Drugs

Depression and abusive use of drugs are common. Use and abuse of recreational drugs have always been linked to depression, but it’s not just recreational drugs that can lead to depression. While changes in mood and loss of energy – which are all signs of depression are often noticed in people who use recreational drugs such as heroin and cannabis, several medical drugs have also been linked to depression in patients.

For example, Pradaxa, a medical drug used for prevention of blood clots, is notorious for having several side effects which include depression. Even seemingly innocuous medications come with side effects that cause depression – thus for some conditions, natural remedies may be a better option.

4. Abusive Relationships

Psychologists have linked domestic abuse to depression. And abuse can come in several forms: emotional, verbal, psychological, etc.

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The case for abuse and how it leads to depression is complex, as both share similar symptoms. What is scarier is the fact that most victims keep quiet about the cause of their depression – the abuser. And in cases where the victims do cry out, it’s already too late. If you’re in a relationship and you’re seeing signs of abuse, depending on the position of the abuser in your life, consulting an expert together or making a report against them should not scare you. What should scare you is the damage this person can cause.

5. Refusing to Grow Up

Helicopter parenting and late financial independence of millennials are leading culprits here. For many – especially millennials, growing up means being an adult and facing the real life responsibilities, something today’s generation still think is a role that belongs to their parents.

A Washington Post story blames depression among millennials on their parents. Today’s generation of adults are at risk of growing into their late thirties while still relying on their parents. Combating depression in millennials and the younger generation is a job that lies on both themselves and their parents.

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Published on October 22, 2020

What Is Analysis Paralysis (And How to Overcome It)

What Is Analysis Paralysis (And How to Overcome It)

Have you ever taken so long trying to solve a problem that you just ended up going around in circles? How about trying to make a major decision and just freezing up when the time to decide came?

You might have found yourself gathering too much information, hoping it will help you make the best decision—even if it takes you too long to do so. This probably led to many missed opportunities, especially in situations where you needed to act on time.

Nobody wants to make the wrong decision. However, delayed decision making can have a hugely negative impact on all aspects of your life—from your personal relationships to your career. Delaying important decisions can be the worst decision of all.

At one point or another, people get stuck at a decision impasse they can’t seem to overcome. This is due to a mental blindspot called information bias, informally known as analysis paralysis.

Analysis Paralysis and Stalled Decisions

Information bias, or analysis paralysis, is our tendency to seek more information than is needed to make decisions and take action.[1] It is one of many cognitive biases that cause us to make mistakes during the decision-making process.

A related cognitive bias is the status quo bias, which is our tendency to prefer that things stay the same and fear any changes.[2] Together with analysis paralysis, these two dangerous judgment errors pose a threat to our successful navigation through our rapidly-shifting world.

Consider what happened to Lily, a consulting client of mine who’s a mid-level manager in the UX department of a large tech company. Lily had been there for 5 years and was thinking about switching to a startup after a couple tried to recruit her.

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However, she had been taking a lot of time making a decision. In fact, before she contacted me, she had already gathered information and talked to a lot of people for 7 months. Realistically, more information won’t sway her decision, but she kept trying to gather more information.

And then, there was the technology company that came to me after their growth started to decline. The company had initially experienced rapid growth with a couple of innovative products. However, its growth started to decrease—unfortunate, but not unexpected.

Essentially, the company’s growth followed the typical S-curve growth model, which starts as a slow and effortful start-up stage. This is followed by a rapid growth stage, then a slowdown in growth, often following market saturation or competitive pressure or other factors. This is the point where the company’s existing products reach maturity.

However, even before a slowdown hits, forward-thinking companies would innovate and change things up proactively. This is so they could have new products ready to go that would maintain rapid growth.

Unfortunately, this wasn’t the case with this particular tech company. Not only did they not address the potential decline but once the company’s growth stalled, the leaders dug their heels in and stayed the course. They kept on analyzing the market to find the cause of the problem.

Worse, a couple of executives in the company proposed launching new products, but most of the leadership was cautious. They kept on asking for guarantees that the products would be a success, demanding more information even when additional information wasn’t relevant.

Both Lily and the tech company remained paralyzed by too much information when they should already have taken action. While this situation isn’t unexpected, it is totally avoidable.

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As I told both parties when they consulted me, all they needed to do was to face analysis paralysis head-on and make a decision. But they had to follow the best decision-making process available first, didn’t they?

8-Step Decision-Making Process to Avoid Analysis Paralysis

I told Lily and the leaders at the tech company that we should never go with our gut if we want to avoid disasters in our personal and professional lives.[3] Instead, I advised them, as I advise you now, to follow data-driven, research-based approaches, such as the one I’ll outline below.

From hiring a new employee, launching a new product, selecting a Zoom guest speaker for your annual video conference to deciding whether to apply for a higher-level position within your company, the following steps will help you fight analysis paralysis and make the best decisions possible.

1. Identify the Need to Launch a Decision-Making Process

This is particularly important when there’s no explicit crisis that cries out for a change or decision to be made. Such recognition is also applicable when your natural intuitions are keeping you from acknowledging the need for a tough decision.

Remember that the best decision-makers take the initiative to recognize the need for decisions before they become an emergency. They also don’t let gut reactions cloud their decision-making capacity.

2. Gather Relevant Information From a Wide Variety of Informed Perspectives

Listen especially to opinions you disagree with. Contradicting perspectives empower you to distance yourself from the comfortable reliance on your gut instincts, which can sometimes be harmful to decision-making. Opposing ideas also help you recognize any potential bias blind spots, and this allows you to come up with solutions that you may not have otherwise.

3. Paint a Clear Vision of Your Desired Outcome

Using the data gleaned from step 2, decide which goals you want to reach. Paint a clear vision of the desired outcome of your decision-making process. You should also recognize that what seems to be a one-time decision may turn out to be a symptom of an underlying issue with current processes and practices. Make addressing these root problems part of the outcome you want to achieve.

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4. Make a Decision-Making Process Criteria

Make a decision-making process criteria to weigh the various options of how you’d like to get to your desired outcome. As much as possible, develop these criteria before you start to consider choices. Our intuitions bias our decision-making criteria to encourage certain outcomes that fit our instincts. As a result, you get overall worse decisions if you don’t develop criteria before starting to look at options.

5. Generate Several Viable Options

We tend to fall into the trap of generating insufficient options to make the best decisions, and this can lead to analysis paralysis. To prevent this, you should generate many more options than you usually would. Generate several viable options that can help you achieve your decision-making process goals. Go for 5 attractive options as the minimum.

Keep in mind that this is a brainstorming step, so don’t judge options no matter how far fetched they might seem. In my consulting and coaching experience, the optimal choice often involves elements drawn from out-of-the-box options.

6. Weigh These Options and Pick the Best One

When weighing your options, beware of going with your initial preferences. Try to see your preferred choice in a harsh light. Also, do your best to separate each option from the person who proposed it. This minimizes the impact of personalities, relationships, and internal politics on the decision itself.

7. Implement the Option You Chose

For implementing the decision, you need to minimize risks and maximize rewards, since your goal is to get a decision outcome that’s as good as possible.

First, imagine that the decision completely failed. Then, brainstorm about all the problems that led to this failure. Next, consider how you might solve these problems, and integrate the solutions into your implementation plan.

Next, imagine that the decision absolutely succeeded. Brainstorm all the reasons for success and consider how you can bring these reasons into life. Then, integrate what you learned into implementing the decisions.

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Finally, develop clear metrics of success that you can measure throughout the implementation process. This will enable you to check if you’re meeting the goals you identified in step 3. It will also help guide your goal-setting process—something to keep in mind when you use this decision-making technique again in the future.

8. Set a Reminder to Use the Process for Future Decisions

Regularly check if it’s time to employ the decision-making process once again. As discussed in the first step, there may be times when there’s no explicit crisis that cries out for a change, even though underlying issues might already be signaling that it’s time for a tough decision.

Setting a reminder—perhaps a visual one such as a note on your desk, or even just a scheduled alert on your phone—will ensure that you can catch decision-making cues before they’re due.

While Lily and the tech company initially had to fight off a lot of discomforts when using the process, they were ultimately rewarded with sound decisions they were immensely satisfied with.

This battle-tested method will do the same for you. It will certainly propel your decision-making and, at the same time, help you thwart analysis paralysis and avoid decision disasters.

Conclusion

Nobody wants to make the wrong decision, but you also don’t want to take too long and miss opportunities. By using a data-driven and research-based approach to decision making, you can nip analysis paralysis in the bud and make the best decisions.

More Tips to Overcome Analysis Paralysis

Featured photo credit: Muhmed El-Bank via unsplash.com

Reference

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