how to do homework while depressed

Clinical psychology

Psychotherapy, personality, can’t do homework because depressed (9 ways to cope).

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Depression and anhedonia 

Anhedonia is a condition where an individual suffers from the lack of motivation and pleasure to engage himself or herself in any activity.

To not be able to do homework because of depression is nothing to be shocked about. It is normal for anyone regardless of the presence of any mental illness to not feel like doing homework and assignment. But if you feel you cannot concentrate on anything that you are planning to do and end up feeling depressed then these ways may help you to cope up.

In an article published in the journal ” Psychology”, it has been mentioned that sustained physical activity can help a person with his or her bad mood by balancing out the chemicals in their body, restricting the frequency of crisis and offering means of catharsis.

Activities that you can do:

You can also take a bicycle ride surrounding your locality to get some fresh air and help yourself. 

2. Practice mindfulness

Mindfulness is a mental state in which a person experiences the present moment without getting distracted by the memories of the past or the anticipations of the future.

3. W‌‌rite journal

Writing a journal when you cannot concentrate on your homework can help you get over anhedonia. 

These chat rooms are moderated by a volunteer who makes sure that the rules and ethics of the site is maintained.

Some common Chat rooms and forums 

Depression Sanctuary

Depression Sanctuary is a well-known nonprofit organization created to provide safe, moderated services for people with depression and anxiety. They  seek support from other like-minded people in these chatrooms. Membership is required to participate in the Depression Sanctuary chat rooms, but it’s completely free to join.

The are hosted at specific times. You have to make sure that you abide by the rules and regulations of the chatrooms and treat every member respectfully. The volunteers working over here also suffer from depression. Please be kind to them and treat them with respect.

.Depression Understood

HealthUnlocked runs in partnership with the Anxiety and Depression Association of America (ADAA) and offers a safe space for anxiety and depression support. 

Healthfulcha t is a trustworthy service for people who are succumbed to any sort of mental illness. They say “ Here, you will find a Depression Chat Room , depression forums, and a depression social network. It is the hope of HealthfulChat that these important forms of peer support, along with whatever medical attention you may be receiving will help bring you up out of the cloud of depression so that you can begin to enjoy life again. 

You should keep on trying until and unless you gain your concentration to do your assignments in time. Depression should not overpower your potential. Perseverance is the cornerstone of never giving up. Some might consider it being stubborn. But in reality, it is just a doggedness of pushing forward when times get tough and never giving up until you have achieved your dreams. One of the key facets of never giving up is hard work, patience, commitment and self-love

Conclusion 

Faqs : can’t do homework because depressed, can anhedonia be cured.

At present, there are no treatments aimed at anhedonia.

Is anhedonia a mental illness?

What is an example of anhedonia, does exercise help anhedonia.

Absolutely yes. The benefits of doing some physical activity on a regular basis keeps your body fit, mind energetic, increases blood supply to all the organs and decreases risk of becoming depressed and sad.

Can yoga help anhedonia?

Can lifestyle have an effect on depression, can’t force myself to do homework, who invented homework, why is homework bad, is homework a waste of time, why is homework bad for your health, how to deal with homework when depressed.

https://www.ncbi.nlm.nih.gov/books/NBK201497/

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I Can’t Concentrate

Depression and/or anxiety can severely impact our capacity to focus on the important things in our life, including our course. It is very easy to quickly fall behind with our studies, creating more problems for us to deal with.

One of the many great videos from www.itgetsbrighter.org

Student life tends to be hectic, with lots going on. If you are living in shared accommodation, it can be noisy, and difficult to avoid distraction from others. Likewise, if you are living on your own, feeling isolated or detached from others can also be problematic.

Problems with concentration will affect most students at one time or another, but depressed or anxious thinking habits set up a kind of internal ‘noise’ that can cause these problems to become intense or chronic. Take a look at the pages in the Making Changes and Self-Support section for more information.

Very few students sail through their degrees without a few study problems. Addressing issues sooner rather than later is vital in order to prevent study problems from getting you down. If we are experiencing depression or anxiety, it can feel so much harder, with everyday tasks presenting real challenges. If it feels too much to get out of bed or have a shower, focusing on academic work can sometimes feel impossible.

There are things we can do to help support ourselves at this time.

Problems With The C ourse

One of the commonest problems for students when they first start on a course is realising that it isn’t what they expected, or not suited to them in some way. Also, as people progress through their course, they may find it does not develop in the way they had hoped, or lose interest in their subject as time goes on. Depression and anxiety can also significantly, and falsely, contribute to people not enjoying or engaging with their studies.

Universities and colleges have an interest in students being on the right course for them, and will usually offer support in addressing problems of this nature. It is always important to speak with a Personal Tutor, or another member of staff in your department. We can often feel anxious about doing this, but people will usually find that approaching someone can be an important first step in dealing with problems.

Leaving Things to The Last Minute…

Procrastination is another very common student issue, which can be closely linked with any or all of the other issues discussed on this page. It is also a very common part of the depression habit spiral – the more things get put off, the more overwhelming they seem. Procrastination is particularly linked to the depressed thinking habits of perfectionism, self-bullying and all-or-nothing thinking.

There are a number of things we can do to support ourselves in getting things done. Have a look at the Making Changes information on this site for some ideas.

Time Management

Having to juggle a number of different demands can be extremely difficult; these might include study, work, family or other commitments, for example. Some university or college courses are quite structured, but many only specify a few lecture or seminar commitments a week, while expecting students to organise much of their own study independently. Making the mistake of seeing non-lecture time as ‘free’ time can leave students feeling lost and aimless, making space for depression to flourish. Alternatively, rushing around from one thing to the next without proper rest can suddenly lead to a depressed ‘burnout’.

There are a number of things we can do to support ourselves in managing the demands and expectations we encounter. Have a look at the Making Changes information on this site for some ideas.

Performance and Exam Anxiety

A little adrenaline helps performance, but over-worrying is a very good way to reduce efficiency and effectiveness, as well as exhausting ourselves. Depressed thinking habits and raised stress levels can get in the way of you doing your best in your studies. Getting your time management and concentration sorted is a good starting point. Use the study skills support and resources offered by your academic or student services department.

Planning and Practical Action

The most important first step for managing depression and anxiety is to focus on what you can practically do to support yourself. Basic planning and time management can help us feel more in control of things. There is a wealth of detailed advice provided by universities, colleges, and student organisations, for planning your student life effectively. Try these tips as a starting point:

• Get a good quality planner or diary with enough space to record all your commitments, or download from an app store a good quality ‘To-Do’ app and planner to use on your phone. These will often sync across to tablet and desktop computers too, meaning you have up-to-date information available across a number of sites.
• Use the planner to record all of your study commitments and deadlines, as well as other appointments or social events.
• Take some time to plan out your week effectively, so that you assign realistic and achievable blocks of time to study, leisure, work, and exercise. This is especially important if your course involves a lot of independent study and fewer organised contact hours. Remember that studying is not the only thing you need to be making time for!
• Plan your time for assignments, so you are realistic about what might be involved. Again, talking to a tutor about this might help. Starting is the hardest part, so plan to just make a very small step as your starting point (getting a book out of the library, for example).
• Or if the writing part is what you find hard to start, then jot down some random thoughts and sentences straight away without thinking too hard about it – once you have something down on the page, it is easier to shape a plan for going forward from there.
• Most universities will offer study skills courses or web resources. It is also worth talking to someone in your department, as departmental-specific resources may be available. These can be helpful, particularly when depression and/or anxiety are sapping your resources. Sometimes putting basic strategies in place can help considerably.

Tell Your Course Tutor About Your Difficulties

It is very important to tell your tutors about any struggles you are facing with your mental health, including depression and anxiety. Universities and colleges have a responsibility under law to ensure that students are appropriately supported and that, wherever possible, ‘reasonable adjustments’ can be made. Different institutions will do things slightly differently, but talk to your tutor and go to the Student Services centre (or equivalent in your institution) and explain the difficulties you are experiencing. They will treat your information confidentially and will talk to you about how you might be supported on your course. Support can include study skills, additional time in examinations or other deadlines, or more face-to-face support, for example.

What you will be offered will depend on your circumstances and what the institution has available. However, the important message here is to tell someone about what is happening.

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5 Ways to Stay Productive if Your Depression Is Getting in the Way

For some people with depression, symptoms like fatigue and lack of motivation can make even seemingly simple tasks feel insurmountable. These 5 expert tips can help.

Depression is a leading cause of disability worldwide. Depending on the severity of someone's depression, it can significantly interfere with their ability to function day to day and perform even seemingly small tasks, both at home and at work.

“There are a number of different reasons why it's hard for many people with depression to get things done,” says  Rebecca Brendel, MD, an associate professor of psychiatry at Harvard Medical School in Boston and the immediate past president of the American Psychiatric Association. “So many of them have to do with both the mental and physical symptoms of depression itself.”

Along with a sad or low mood, depression is also often accompanied by symptoms like difficulty falling asleep, oversleeping, fatigue, or a lack of motivation, says  Elspeth Ritchie, MD , the chair of psychiatry at MedStar Washington Hospital Center in Washington, DC.

“And [getting things done] can be even harder if someone had a hard time falling asleep or woke up in the middle of the night and is feeling tired as well as depressed,” says Dr. Ritchie.

For instance, prior research indicates that depression is linked to greater impairment at work among people with the condition compared with those without the condition. One study, published in October 2019 in Occupational and Environmental Medicine , found that among Danish employees, those with depressive symptoms spent more time out sick or unemployed compared with employees without depressive symptoms.

For some people, depressive symptoms can also affect their ability to get important tasks done at home, like cleaning , cooking , or showering .

“Although it can be hard to do things like meet deadlines and multitask if you have depression, the consequences can be very real,” says  Stephen Peterson, MD , a staff psychiatrist at MedStar Washington Hospital Center in Washington, DC.

They can affect your health, your career, and more, Dr. Peterson says. “And not accomplishing goals and tasks can even shut you off from a friend or spouse, and potentially seriously impact those relationships,” adds Ritchie.

8 Daily Habits to Help You Feel Better if You’re Struggling With Depression

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5 ways to boost your productivity if you have depression.

If your depression is getting in the way of being productive, it’s important that you have ways to cope, says Dr. Brendel. These five strategies can help you get things done.

1. Break Tasks Into Smaller Chunks

Working with a therapist to find strategies that help you tackle tough tasks can make them feel more achievable and raise your likelihood of getting them done, says Ritchie. One such strategy is breaking one large task into smaller ones.

If the thought of having to wash and style your hair all in one sitting makes it hard for you to get it done, try washing your hair one day and styling it the next day, says Ritchie. Or if you like wearing makeup but don’t have enough energy for your usual routine, consider choosing only one item to wear that day, such as mascara or lipstick, and leaving the rest for other occasions when you feel more up to it, she suggests.

Or if you have a project at work that feels daunting, consider breaking the project down into smaller, more manageable tasks that you can complete on different days.

2. Ask Your Doctor About Adjusting Your Meds

If you’re taking medication for depression , know that some drugs can be sedating and make you feel sleepy, while others can be activating and make you feel more awake or restless,  research has shown. “When you take them can make a difference,” says Ritchie.

If you take your antidepressant early in the day and find yourself sleepy throughout the day, Ritchie suggests talking to your doctor about whether you could try taking the drug closer to bedtime so that you’re more likely to feel awake during the day when you’re at work.

And if that doesn’t work, consider asking your doctor to adjust the dose of your antidepressant or switch you to another one that might not make you feel as tired, Ritchie advises. “The doctor should be able to drill down on which medication is right for you, based on what activities you do during the day and when you need to be at your most energetic,” says Ritchie.

3. Ask Friends and Family for Help

Asking for and accepting help is so important for people with depression, says Peterson. “You not only get encouragement to accomplish your tasks and enjoy your life, but you can also get help with basic needs,” he says.

For example, says Peterson, maybe a friend or relative could help you purchase or keep stock of certain items you need around the house, like soap and toothpaste, for which you could later reimburse them. “Keep a list of things you need so that you can get them yourself or ask a friend or relative to add them to their shopping list,” adds Ritchie.

Consider choosing a friend or relative you can reach out to when you need help finishing a task such as housecleaning, cooking, or errands, she suggests.

4. Get a Head Start Whenever Possible

If the thought of getting started is a challenge for you, consider getting a head start on something you know might be difficult. Do some of the necessary steps in advance so that you’re already ahead of the game when you need to get a task done.

“Think through your day the night before and get as many things ready as you can,” says Brendel. “Need clothes cleaned at the dry cleaner for the weekend? Put them in a bag by the door as soon as you think of it, so you can grab them on your next trip out.”

If you know you’ll need to cook for yourself or your family, consider ordering your groceries online for delivery at a certain time of day or purchasing pre-cut vegetables, for instance, to get ahead and save yourself a few steps, suggests Ritchie.

Or before you head home from work for the weekend, consider making a schedule in advance of the following week so that getting started again each Monday feels less overwhelming for you.

5. Take Advantage of the Sun’s Energy

There’s evidence that natural sunlight exposure can be energizing and mood-boosting both in general and for people with depression, especially during the winter when there are fewer hours of daylight, says Ritchie. Try to take advantage of the sun’s energy when you know you’ll need it, whether it helps motivate you to exercise first thing or if you need a pick-me-up during the day.

Taking a walk during the day, for instance, can help energize you, says Ritchie. “In addition, seeing nature has its own benefits for lifting spirits and the exercise you’ll get from the walk releases endorphins, brain chemicals [that] make us feel better,” she adds.

Not feeling up for a walk? Sitting by a sunny window can still energize you and boost your mood, which in turn can help you stay productive, says Ritchie.

You could also try using a light box, a device designed to mimic sunlight, if you live in an area that doesn’t get much natural sunlight. Light boxes have been shown to help relieve symptoms among people with depression.

Is it time to get rid of homework? Mental health experts weigh in.

It's no secret that kids hate homework. And as students grapple with an ongoing pandemic that has had a wide range of mental health impacts, is it time schools start listening to their pleas about workloads?

Some teachers are turning to social media to take a stand against homework. 

Tiktok user @misguided.teacher says he doesn't assign it because the "whole premise of homework is flawed."

For starters, he says, he can't grade work on "even playing fields" when students' home environments can be vastly different.

"Even students who go home to a peaceful house, do they really want to spend their time on busy work? Because typically that's what a lot of homework is, it's busy work," he says in the video that has garnered 1.6 million likes. "You only get one year to be 7, you only got one year to be 10, you only get one year to be 16, 18."

Mental health experts agree heavy workloads have the potential do more harm than good for students, especially when taking into account the impacts of the pandemic. But they also say the answer may not be to eliminate homework altogether.

Emmy Kang, mental health counselor at Humantold , says studies have shown heavy workloads can be "detrimental" for students and cause a "big impact on their mental, physical and emotional health."

"More than half of students say that homework is their primary source of stress, and we know what stress can do on our bodies," she says, adding that staying up late to finish assignments also leads to disrupted sleep and exhaustion.

Cynthia Catchings, a licensed clinical social worker and therapist at Talkspace , says heavy workloads can also cause serious mental health problems in the long run, like anxiety and depression. 

And for all the distress homework  can cause, it's not as useful as many may think, says Dr. Nicholas Kardaras, a psychologist and CEO of Omega Recovery treatment center.

"The research shows that there's really limited benefit of homework for elementary age students, that really the school work should be contained in the classroom," he says.

For older students, Kang says, homework benefits plateau at about two hours per night. 

"Most students, especially at these high achieving schools, they're doing a minimum of three hours, and it's taking away time from their friends, from their families, their extracurricular activities. And these are all very important things for a person's mental and emotional health."

Catchings, who also taught third to 12th graders for 12 years, says she's seen the positive effects of a no-homework policy while working with students abroad.

"Not having homework was something that I always admired from the French students (and) the French schools, because that was helping the students to really have the time off and really disconnect from school," she says.

The answer may not be to eliminate homework completely but to be more mindful of the type of work students take home, suggests Kang, who was a high school teacher for 10 years.

"I don't think (we) should scrap homework; I think we should scrap meaningless, purposeless busy work-type homework. That's something that needs to be scrapped entirely," she says, encouraging teachers to be thoughtful and consider the amount of time it would take for students to complete assignments.

The pandemic made the conversation around homework more crucial 

Mindfulness surrounding homework is especially important in the context of the past two years. Many students will be struggling with mental health issues that were brought on or worsened by the pandemic , making heavy workloads even harder to balance.

"COVID was just a disaster in terms of the lack of structure. Everything just deteriorated," Kardaras says, pointing to an increase in cognitive issues and decrease in attention spans among students. "School acts as an anchor for a lot of children, as a stabilizing force, and that disappeared."

But even if students transition back to the structure of in-person classes, Kardaras suspects students may still struggle after two school years of shifted schedules and disrupted sleeping habits.

"We've seen adults struggling to go back to in-person work environments from remote work environments. That effect is amplified with children because children have less resources to be able to cope with those transitions than adults do," he explains.

'Get organized' ahead of back-to-school

In order to make the transition back to in-person school easier, Kang encourages students to "get good sleep, exercise regularly (and) eat a healthy diet."

To help manage workloads, she suggests students "get organized."

"There's so much mental clutter up there when you're disorganized. ... Sitting down and planning out their study schedules can really help manage their time," she says.

Breaking up assignments can also make things easier to tackle.

"I know that heavy workloads can be stressful, but if you sit down and you break down that studying into smaller chunks, they're much more manageable."

If workloads are still too much, Kang encourages students to advocate for themselves.

"They should tell their teachers when a homework assignment just took too much time or if it was too difficult for them to do on their own," she says. "It's good to speak up and ask those questions. Respectfully, of course, because these are your teachers. But still, I think sometimes teachers themselves need this feedback from their students."

More: Some teachers let their students sleep in class. Here's what mental health experts say.

More: Some parents are slipping young kids in for the COVID-19 vaccine, but doctors discourage the move as 'risky'

Because differences are our greatest strength

Homework anxiety: Why it happens and how to help

By Gail Belsky

Expert reviewed by Jerome Schultz, PhD

Quick tips to help kids with homework anxiety

Quick tip 1, try self-calming strategies..

Try some deep breathing, gentle stretching, or a short walk before starting homework. These strategies can help reset the mind and relieve anxiety. 

Quick tip 2

Set a time limit..

Give kids a set amount of time for homework to help it feel more manageable. Try using the “10-minute rule” that many schools use — that’s 10 minutes of homework per grade level. And let kids know it’s OK to stop working for the night.

Quick tip 3

Cut out distractions..

Have kids do homework in a quiet area. Turn off the TV, silence cell phones, and, if possible, limit people coming and going in the room or around the space.

Quick tip 4

Start with the easiest task..

Try having kids do the easiest, quickest assignments first. That way, they’ll feel good about getting a task done — and may be less anxious about the rest of the homework.

Quick tip 5

Use a calm voice..

When kids feel anxious about homework, they might get angry, yell, or cry. Avoid matching their tone of voice. Take a deep breath and keep your voice steady and calm. Let them know you’re there for them. 

Sometimes kids just don’t want to do homework. They complain, procrastinate, or rush through the work so they can do something fun. But for other kids, it’s not so simple. Homework may actually give them anxiety.

It’s not always easy to know when kids have homework anxiety. Some kids may share what they’re feeling when you ask. But others can’t yet identify what they’re feeling, or they're not willing to talk about it.

Homework anxiety often starts in early grade school. It can affect any child. But it’s an especially big issue for kids who are struggling in school. They may think they can’t do the work. Or they may not have the right support to get it done. 

Keep in mind that some kids may seem anxious about homework but are actually anxious about something else. That’s why it’s important to keep track of when kids get anxious and what they were doing right before. The more you notice what’s happening, the better you can help.

Dive deeper

What homework anxiety looks like.

Kids with homework anxiety might:

Find excuses to avoid homework

Lie about homework being done

Get consistently angry about homework

Be moody or grumpy after school

Complain about not feeling well after school or before homework time

Cry easily or seem overly sensitive

Be afraid of making even small mistakes

Shut down and not want to talk after school

Say “I can’t do it!” before even trying

Learn about other homework challenges kids might be facing . 

Why kids get homework anxiety

Kids with homework anxiety are often struggling with a specific skill. They might worry about falling behind their classmates. But there are other factors that cause homework anxiety: 

Test prep: Homework that helps kids prepare for a test makes it sound very important. This can raise stress levels.

Perfectionism: Some kids who do really well in a subject may worry that their work “won’t be good enough.”

Trouble managing emotions: For kids who easily get flooded by emotions, homework can be a trigger for anxiety. 

Too much homework: Sometimes kids are anxious because they have more work than they can handle.

Use this list to see if kids might have too much homework .

When kids are having homework anxiety, families, educators, and health care providers should work together to understand what’s happening. Start by sharing notes on what you’re seeing and look for patterns . By working together, you’ll develop a clearer sense of what’s going on and how to help.

Parents and caregivers: Start by asking questions to get your child to open up about school . But if kids are struggling with the work itself, they may not want to tell you. You’ll need to talk with your child’s teacher to get insight into what’s happening in school and find out if your child needs help in a specific area.

Explore related topics

The Adobo Chronicles

Effective ways to do your homework while depressed.

*************

First of all, and it is essential for us to start with this information, if you are clinically depressed , you have to be supervised by your doctor. It doesn’t mean that you mandatory should take medication, but it certainly implies the Internet should not be the only source of information for you now. However, if you are already dealing with this state and need some more tips on how to operate your life right now, or you are just feeling down, without any specific diagnosis, this article can be useful.

Move with Baby Steps Only but Don’t Stop

Imagine that you are driving a stick in cold weather, and you need to get to the hill. You cannot go too fast — as there is a hill, and you cannot stop the engine completely, because it will be extremely hard to make it work again. So, you need to move slow and steady and maintain the pressure. You cannot expect your brain to be very productive by itself while you are depressed; it needs manual actuation. What is even more important, you have to do at least something productive daily. Otherwise, you will feel into a guilt-trap, which provoked more procrastination, which provokes more guilt, and it provokes not doing anything at all. So, don’t make huge plans, but follow the small ones you make.

Prioritize Healthy Eating and Exercises

Let’s say so if you are truly depressed, you cannot prioritize homework. You can prioritize other things, which will help you to have enough energy for homework or at least its part. Some of those things are healthy eating, fresh air, and exercises. Healthy eating is not for your shape, it is for your blood sugar level, which should not jump there and back, as it can only make the situation worse. Less processed food, fewer sweeteners, no energetic drinks, dark chocolate instead of bars, more vegetables, and protein — this should be your nutrition plan. It may sound rather boring, but we are not magicians here, you have to work to get results.

Exercises have multiple effects. First, they maintain the level of cortisol — the neuromodulator responsible for stress. Second, they help you to live the cycle of stress to the end. In our society, showing emotions is not the most common practice, and often we collect small unresolved stresses in our head. It is bad because we don’t have closure with negative situations. Sports, especially running and other active types, gives us that closure, and it helps to clear your mind very well.

Find a Support Group

Online and offline, there are lots of support groups full of people who temporarily experience the same difficulties as you. You can communicate with them, share your anxiety, offer help to others, and receive some assistance yourself. It is always very good to talk to people who understand what you are going through. If at some point you realize that you cannot deal with all the assignments on your own, don’t hesitate and ask for help. A simple “ write my homework ” request sent to a reliable writing service can solve many problems. You can find recommendations and feedback about such companies in support groups and just online. Of course, it should not become a common practice, but you can use this option from time to time to improve your situation with homework.

Lower the Bar and Reduce Your Expectations

Yes, it is not the most inspiring thing to read, but positive psychology doesn’t work in every situation. You should realize that if you are in a bad mental, psychological state right now, your goal cannot sound like “stellar educational results and perfect marks.” It is unrealistic and will only make you more sad and discouraged. Your goal right now should be “to cope with the situation and my education process at a sufficient level. Sufficient level doesn’t sound like something bad or intimidating. When you lower the bar, you can clearly see it and plan your activities more adequately. Of course, it doesn’t mean you should allow yourself just to be lazy, or not to be attentive in class.

In the case of depression or any other bad psychological state, you should not neglect to address professionals for help.

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Can Excessive Homework Cause Depression? – 17 Reasons

Does Homework Cause Depression?

You or a loved one may currently be struggling with excessive amounts of homework and are wondering if can homework cause depression. The short answer is that depression can absolutely lead to depression for a variety of reasons. Identifying the cause of your homework-related depression below is the first step toward bettering your mental health. Excessive homework, lack of social support, and perfectionism are just a few of the reasons homework can lead to depression.

Reasons Why Homework Might Cause Depression:

1) multiple hours of homework.

Starting in high school, or sometimes even middle school, students begin to slowly receive more and more hours of homework. There are various reasons why multiple hours of homework per week might lead students to depression, with stress and procrastination being at the top. Certain subjects, such as mathematics or science-related classes (i.e. chemistry) might also be challenging for some students to comprehend, leading them to feel drowned in stress and procrastination. Many hours of homework on a subject that one does not understand may start as stress and procrastination, but across multiple weeks or months may gradually turn into strong feelings of inadequacy and ultimately depression.

2) Extracurricular Activities May Interfere

Only some people in high school are distinguished academics capable of effortlessly finishing hours of homework each week. Other students are naturally gifted in different areas, such as athletics, arts (such as music or drawing), or even gaming! However, these activities can also get in the way of valuable time each student needs to complete homework and be successful in school. If the student prioritizes extracurricular activities significantly more than homework, this certainly can have negative mental health consequences. Ultimately, a school/leisure balance is key when it comes to avoiding student depression and maintaining overall happiness and success!

3) Excessive Homework From Classes or Teachers

Certain subjects or teachers might also be prone to assign excessive homework that might initially be daunting. For example, mathematics, chemistry, and physics are examples of classes that high school students find both challenging and overwhelming. If these classes are not already difficult enough, a bad professor might add excessive homework that is clearly not necessary for the student’s growth. The combination of excessive homework and poor teachers can easily lead students to mild depression over time.

4) Prior Struggles With Mental Health Issues

Mental health issues in the United States and across the world are higher now than at any point in much of human history. This means that many students already have mild to severe forms of depression, anxiety, PTSD, and other mental health issues. When students receive homework that they feel incapable of completing with little to no support outside school, this may only worsen their mental health. Unfortunately, depression is only one of many mental health issues students may face when confronted with challenging homework.

5) The Sleep Deprivation Cycle

Many students, especially in high school and college, naturally prefer to stay up late and wake up late. These individuals are commonly referred to as “night owls” since they mostly thrive at night. Being a “night owl” is not an inherent problem until the student’s sleep begins to fall below the recommended range of 7-9 hours per night. Sleep deprivation is defined as “a state caused by inadequate quality or quantity of sleep.”

Although side effects of sleep deprivation depend on a few factors, depression is one of the most common. Students might feel stressed during the day and procrastinate until night when they make the logical decision to stay up and finally complete the homework for the following day. This is the day-to-day reality for many students since they have yet to break the sleep deprivation-depression cycle.

6) Concern With Getting Good Grades

Although getting good grades is applauded by almost everyone ranging from students and parents to teachers and principals, some students take it to the extreme. Perfectionism is the need to appear perfect, which might be reflected by extremely good grades or high GPAs (that are often unrealistic or unnecessary). Most colleges do not require students to have anywhere near perfect good grades or GPAs, meaning students should set realistic goals while still making it possible to achieve long-term goals. Setting realistic goals for good grades can also lead students to minimize stress, depression, and other negative effects that come with perfectionism.

7) Physical Health Problems

Some students might also suffer from physical health problems that are either genetic (such as Type I Diabetes) or behavioral health problems (such as obesity). In the case of a young student with obesity, his or her most difficult class might be the physical exercise (PE) class. This student might look at other students performing the daily physical activity for class and feel a sense of inadequacy that can grow over time and lead to depression, especially if not properly addressed or guided.

There is also a slew of other physical health problems that might contribute to a student’s struggle and depression when in school. These health problems might also make it difficult for students to complete homework when away from school, due to a variety of factors.

8) Weight Loss Problems (Homework Cause Depression)

Weight loss may occur when students are overly focused on school and have little to no time to eat a highly nutritious meal. Since food gives energy to the brain and is responsible for many vital functions of the human body, it is no wonder why depression might arise out of weight loss. In addition, many students, particularly young female students, go through a time that challenges their self-image. Other students and social media might pressure these students into conforming to non-realistic beauty standards via weight loss.

9) Young Adults and Lack of Balance

High schoolers and college students are still very young in the grand scheme of life, with many lacking the crucial ability to balance school and homework with other parts of their lives. Especially with the amount of homework some classes assign, students might not balance enough time that is necessary to complete the assigned work. Students might spend much time procrastinating homework and doing fun, but less productive activities, such as playing sports or video games. Mental health counselors (either at school or in a clinical setting) can be extremely effective at helping students manage school work and ultimately avoid depression.

10) Homework and Test Scores

High schoolers and older students must find enough time to complete homework and study to get optimal test scores. Although this does vary from class to class, most individuals will have at least a few classes where balancing homework and testing is critical for success. Test anxiety is a big factor that might lead students to heavily prioritize studying for an exam instead of completing homework. If students are overly concerned with test scores and neglect to complete assigned homework, depressive symptoms may occur.

11) The Importance of Time Management

As mentioned earlier, young children or young people, in general, might often struggle to effectively complete a lot of homework. Building daily habits around homework completion for just 30 minutes per day can add up to make a massive difference (that is 4.5 hours by the end of the school week!). Not only does effective time management make it easier to complete homework, but it also removes much of the stress, procrastination, and even depression that might come as a result of little to no time management.

For younger children or even high schoolers, an adult role model can significantly help develop these necessary habits sooner rather than later.

12) Prestigious Schools Like Stanford University

High schoolers looking to get accepted into prestigious colleges like Stanford University, or college students already in prestigious schools likely have higher chances to suffer from homework-related depression. High schoolers that are accepted into Stanford University have an average GPA of 3.95 out of 4.00.

This means students trying to get into ivy league schools hold themselves to an extreme standard. This extreme standard will inevitably cause a lack of sleep, depression, and a variety of other negative effects. This does not mean that it is impossible to successfully be accepted into Stanford University, it just means it will be very challenging.

13) Teachers Assign Busy Work

Sometimes teachers (mostly in high school) assign work that is repetitive, not super challenging, and time-consuming to complete. These types of assignments are generally referred to as “busy work,” and can be the bane of some high schoolers’ existence. The problem with busy work is that students begin to focus on the completion of the homework due to the sheer amount of time they know it will take to complete it. This takes away from the overall learning experience of the student and will lead many high school students to procrastinate. Procrastination can lead to piled-up homework and can have a negative impact on the student’s depression levels. Ultimately, teachers that assign busy homework cause depression.

14) Family Stress at Home (Homework Cause Depression)

Sometimes the cause of depression is much deeper than meets the eye, with homework simply exacerbating these untouched issues. One deeper issue revolves around family members and the lack of much-needed social support from parents, siblings, and other family members in the household. These family members might simply be unwilling to provide homework support to young adults, or the issue might be as bad as mental or physical abuse. If you know someone that is being abused, please seek help immediately to help them in the long run. It is clear that these issues could easily lead one to depression.

15) Lack of Friendships and Social Life

Being isolated at school and/or at home might be one of the risk factors for developing depression from homework. Friendships can be mutually beneficial when completing tasks such as homework since students are able to check each others’ work and reduce the overall stress of heavy workloads. Students that always seem to be alone or are even bullied might be at an increased risk of serious mental health problems. It is true that some young people and older students work best alone, but this is definitely a warning sign to keep an eye out for if you are a parent.

Putting isolated students into a club or sport they have an initial interest in might be a fantastic way to help them create valuable bonds with those around them and prevent depression!

16) Social Media and Student Well-Being

Social media is something that has had clear negative effects on the mental health of many age groups in the United States but also across the world. Social media often promotes the action of comparing one’s self to others, which might be academic success in this case. Individuals that are constantly watching other students succeed online may feel like they are the only one that does not understand the course material.

The amount of time spent on social media can also often take away from time that high schoolers could be spent completing homework and other important things. Ultimately, social media is best, like many things, when consumed in moderation and is not used to negatively compare oneself with others.

17) Stomach Problems Such as Celiac Disease

Stomach problems include, but are not limited to celiac disease, inflammatory bowel disease (IBD), lactose intolerance, and constipation or gas. Most of these stomach problems have nausea and even vomiting as some of their primary negative effects. Attempting to do homework or even come to school when having severe nausea is challenging, to say the least. Students with these issues will often have less time as a result, and may even feel as though homework cause depression.

From the list above, there are many clear reasons why excessive homework assignments might lead a student of any age to depression. If you or someone you know struggles with severe depression, please seek professional help. Although there are many ways homework can cause depression, we are strong and capable of overcoming the depression and still achieving success. Ultimately, social support from family and friends, academic guidance, and a consistent homework routine are just a few of the things that might help reduce depression caused by homework.

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Wowwww!! This is extremely insightful ❤️‍🔥Can’t wait for your next post !

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I Miss My Ex, What Should I Do?

It's so hard to say goodbye...

Toketemu has been multimedia storyteller for the last four years. Her expertise focuses primarily on mental wellness and women’s health topics. 

Ivy Kwong, LMFT, is a psychotherapist specializing in relationships, love and intimacy, trauma and codependency, and AAPI mental health.  

MementoJpeg / Getty Images

Why You Might Be Missing Your Ex

Coping strategies, dealing with triggers, accepting it’s over and moving on, what if i still love them.

For many people, the most challenging part of a breakup is this feeling: reaching for your phone to call your favorite person before quickly realizing you’ve just gone your separate ways. The length of your relationship also doesn’t matter. Whether you were together for a few months or several years, a relationship coming to an end—even if it was on bad terms—leaves a human-shaped hole in your heart that can be tough to fill. So missing your ex isn’t just normal; it’s to be expected. 

While missing your ex isn’t a problem, handling it in a healthy and wholesome way that’ll let you heal and move on is crucial. It’s okay to look back on moments shared with them fondly; you might even find yourself wondering why you broke up. However, missing your ex isn’t necessarily a sign that you should get back together. It’s simply part of the grieving process when you lose a connection with someone who was a constant in your life. 

So what do you do when you miss your ex so much that you are tempted to reach out and try get back together?

If you find yourself consumed with thoughts of your ex after a breakup, the first thing to do is sit with those feelings and find the root. If your breakup is fresh, they’re probably still on your mind, and for good reason. Your daily existence has involved them for months; getting used to functioning without them or not thinking of them will take some time.

If you had broken up months or years ago and suddenly find yourself missing them,  look out for triggers . Did you get a reminder on your phone of their birthday or your old anniversary? Did you run into someone who looked a lot like them? In these moments, the feeling of missing them may be particularly acute. Think about what you miss about them, or what you miss about yourself that you experienced when you were with them.

You Formed a Bond

When you spend significant time with someone, you form an emotional bond. According to  Tyler J. Jensen , a licensed psychotherapist, missing an ex is one of the most normal components of a relationship that has ended.

There was at one time a relationship that you chose to commit to, and you felt love within. Who knows what other complicating variables? When we allow ourselves that kind of openness and vulnerability, a part of us will miss that openness, security, or just the familiarity/comfort.

You Miss the Routines/Habits You Shared

Another reason you might be missing your ex is habit. Relationships are made up of habits that become routine . Good morning texts, evening calls, or weekend dates quickly become ingrained in your life, and you don’t realize how much so until they suddenly end. When they’re gone, it’s natural to miss the comfort, closeness, and predictability they provided.

You Feel Empty Inside

Missing an ex can disrupt your emotional equilibrium, even when you understand that the breakup was ultimately for the best. Those intense, confusing pangs of longing and sadness just keep hitting, craving all those familiar routines and the intimacy that were once shared. "It’s like facing this empty void where someone so central to your daily life used to be," adds  Dr. Daniel Glazer , a clinical psychologist.

It’s like facing this empty void where someone so central to your daily life used to be.

You Need Closure

Sometimes, a breakup doesn’t provide the closure you need. If there are unresolved feelings or unanswered questions, it’s natural to spend an inordinate amount of time thinking about what went wrong and missing this person who was once a big part of your life. However, you should know that getting back in contact with your ex isn’t guaranteed to bring you the  closure you seek.

You're Only Remembering the Good Times

When you miss someone, it’s easy to romanticize your past with them. You are likely to hyperfocus on the good memories and gloss over the bad. Looking at your past relationship with rose-tinted glasses will make you long for your ex. Remember that no relationship or person is perfect, and the breakup happened for a reason.

After a breakup, longing for what you had and what could have been can be intense. If you’re confident in your decision to split up and want to  focus on moving forward,  here are some coping strategies to make those feelings more manageable.

Limit Contact

One of the most effective ways to move on is to  limit contact with your ex . If this means unfollowing or blocking them on social media, deleting their number, or avoiding places you know they frequent, then do it. It’ll be difficult at first, but limiting contact can give you the space to heal and rediscover yourself outside the relationship without as many triggers.

Stay Busy and Focus on Self-care

Keeping yourself occupied can help take your mind off your ex. Find a new hobby, rediscover old ones, and spend time with friends and family . "You can try that class you’ve always wanted to take, travel somewhere on your bucket list, or get a makeover," says  Michelle Beaupre, PhD  a licensed clinical social worker and the clinical director at Villa Oasis. Anything that makes you f eel good about yourself will help boost your self-esteem and confidence, making it easier to move on. 

Talk to Someone

Talking through feelings you don’t wholly understand can be tricky, but it is a great way to untangle complex emotions. Confiding in a close friend, sibling, or therapist will provide clarity and new perspectives on your feelings of longing. Sometimes, just having someone to talk to makes you  feel less lonely,  filling the void left by your ex.

Set New Goals

You might have had certain goals with your ex, such as moving in together or getting a pet. Don’t let the loss of these goals get you down; instead, shift your focus toward new personal goals, whether career goals or others, such as maintaining good health.

These goals give you something to focus on and a sense of direction in your new life without your ex. "This shift in focus will help you to use yourself rather than being consumed with thoughts of what might have been," says  Heather Wilson , a certified trauma professional and the executive director at Epiphany Wellness.

Sometimes in relationships, the other person becomes a distraction who shifts you away from your goals. If you had goals that were important to you before you became distracted, can you reconnect with those things and reprioritize them and yourself again?

Try Not to Stew

Getting caught in a loop of negative thoughts and what-ifs is easy. When you find yourself stewing, try redirecting your thoughts to something more constructive. Journaling can be especially effective in breaking this cycle. 

This shift in focus will help you to use yourself rather than being consumed with thoughts of what might have been.

Journaling helps you process your emotions  and monitor personal growth over time, says Wilson. Writing down how you feel lets you express yourself, providing insights into what has happened to you. Additionally, reading back on old entries can help you see how much progress you have made, strengthening your resolve to move forward.

Above all, you shouldn’t expect to get over your ex overnight. There will be days when you barely think of them and find yourself reaching for a phone to call them several times a day. Take each day as it comes, and be kind to yourself as you work toward detachment.

Dr. Glazer further recommends journaling as a great outlet for expressing all your emotions without judgment. Make time for  mindfulness practices , dive into a hobby you love, and lean on your closest friends and family for quality distractions and venting sessions. These healthy outlets can provide a steadying foundation when triggered by memories or nostalgia.

Even after you’ve started to heal and are on track to moving on, certain triggers can have you feeling like you’re right back at day one. The first step to dealing with these triggers is to identify them. You could get triggered by anything from a song to a place, a specific date, or even a smell that reminds you of your ex. Identifying what sets off these feelings prevents them from catching you off-guard.

Now that you’ve  identified your triggers,  it’s time to take action and eliminate them to the best of your ability. Put away physical reminders of your ex, such as gifts, photos, or clothes. Store them in a place where they can be out of sight and mind, and if the memories associated with these items are just too painful to deal with, you could consider donating them.

If your current routine is primarily made up of activities you did together with your ex, it might be time to switch things up a little. For instance, if you went to a particular cafe together every Tuesday morning, try going on other days of the week or finding a new cafe altogether. The goal is to create new happy memories in new places.

Despite your best efforts, you may be unable to avoid triggers altogether. So when one does occur, try not to let it throw you off. You can do this by practicing mindfulness. If you find yourself getting emotional over an old song you both loved, try  deep breathing exercises  or guided meditation to help you stay grounded. You could also distract yourself by going for a run, calling a friend, or watching a favorite movie. 

Consider taking a break from social media or temporarily muting, unfollowing, or blocking your ex, especially if they are already dating someone else and sharing posts about them. Social media posts are easy triggers when trying to move on, and seeing your ex’s posts or pictures can bring back emotions.

A cycle of negative thoughts often follows a trigger. For example, you might think you’ll never be happy again or find a partner as good as your ex. Don’t let these thoughts take over; fact-check them with reality and whether it is a guaranteed truth or catastrophic thinking.

It may help to remind yourself what is true, that it is okay to feel bad now and to take all the time you need to heal. It may help to reminisce on happy memories with family and friends that didn’t involve your ex and remind yourself of what an amazing person you are, who is more than  deserving of being loved  by a great partner again.

Realizing that your relationship is truly over can take some time. It likely won’t happen on the day you both call it quits. However, acceptance is what kickstarts the healing process. Here's how to move forward with acceptance:

• Acknowledge the relationship is over and remind yourself that it’s probably for the best. "The inability to acknowledge the grief process will lead to stuckness and can lead that person back to their ex," says  Ronald Hoang,  a registered clinical counselor and psychotherapist. 
• Allow yourself to grieve; a breakup is a type of loss.
• As you grieve, free yourself of blame.  It’s common to blame or shame yourself after a breakup. When you  hold on to blame , you hold on to the relationship. You can make peace with yourself by accepting and acknowledging the situation as it is.
• Shift your perspective and practice gratitude . You can be grateful for the relationship you got to have with your ex and the time you got together while acknowledging the need for it to come to an end. Both things can be true at the same time.
• Practice forgiveness . Whether forgiving yourself for any mistakes you made in the relationship or forgiving your ex for their part in the relationship’s demise, forgiveness will free you of a heavy emotional burden you may not even realize you’re carrying.  Forgiveness doesn’t mean  you have to condone any hurtful actions, it’s instead freeing yourself from the negative emotions connected to those actions.
• Finally, reshape your future without your ex . In a relationship, you typically plan for the future with your partner. However, now is an excellent opportunity to refocus on your personal goals, dreams, and the life you want to create for yourself. 

Acceptance is a crucial step in moving forward. You have to view your life as a book with different chapters; sometimes, a chapter has to end for a new one to begin. It’s important to accept that your relationship is over and that it was for the best.

"Trust in the process of life and have faith that better things are yet to come. My advice is to focus on yourself and your future rather than dwelling on the past," says  Carolina Estevez, PsyD,  a licensed psychologist at Crestone Wellness.

The million-dollar question: does loving your ex mean you’re still in love with them? The love you have for a partner doesn’t dissipate as soon as the relationship comes to an end. So yes, it’s possible to still be in love  with your ex after a breakup. However, this is perfectly normal and not peculiar to your situation. Emotions aren’t something that can be turned on and off when you want. If they were, life would be a lot simpler. 

"I don’t think love ever fully disappears, but it does change and evolve," says Beaupre. "Instead of focusing on the romantic love you once had, try to appreciate the good memories and lessons learned from the relationship. Your relationship with your ex was meant to happen for a reason, and while they may no longer be in your life, they have played a significant role in shaping who you are today. So, embrace the love you once had, but also know that it’s okay to let go and move on."

You also need to consider the possibility that you might simply miss your ex and still not necessarily love them. Missing how they made you feel, the  comfort and familiarity of the relationship  can easily be conflated with love. When you catch yourself reminiscing on the best parts of the relationship, carefully go through all the reasons you’ve gone your separate ways. It helps to make a list and keep it at hand. Don’t focus on the negatives or positives when writing the list. Try to be as factual as possible, plainly stating why your relationship ended.

If you’re sure you’re still in love with your ex romantically and truly believe it would be a good decision for both of you to try again, telling them might be worth it. Jensen advises communicating your emotions as clearly as possible and seeing if things can be done to repair and save the love you feel.

If you ask a straightforward question and bring it to them as such, you drastically increase your chances of a clear answer. If they are cagier, it may be the hardest decision you have to make, but that love may not be returned to you in turn, and in the long run, there will be someone who has the ability and wants to  love you the way you need .

While you shouldn’t rush into a new relationship, opening yourself up to meeting new people when you’re ready can help shift your focus away from your ex. Even the mere prospect of a new relationship can help you realize that there are other potential partners out there who can bring you joy and be a better match for you.

Take as much time as you need during the healing process and give yourself permission to process the breakup and move at your own pace.

Hogan JN, Crenshaw AO, Baucom KJW, Baucom BRW. Time spent together in intimate relationships: implications for relationship functioning. Contemp Fam Ther. 2021;43(3):226-233.

O’Hara KL, Grinberg AM, Tackman AM, Mehl MR, Sbarra DA. Contact with an ex-partner is associated with psychological distress after marital separation. Clinical Psychological Science . 2020;8(3):450-463.

Steinert S, Dennis MJ. Emotions and digital well-being: on social media’s emotional affordances . Philos Technol. 2022;35(2):36.

By Toketemu Ohwovoriole Toketemu has been multimedia storyteller for the last four years. Her expertise focuses primarily on mental wellness and women’s health topics.

8 Steps to Reduce Anxiety Over Summer Break

Evidence-based strategies to reduce anxiety for college students..

Posted June 27, 2024 | Reviewed by Tyler Woods

• What Is Anxiety?
• Find counselling to overcome anxiety
• Summer break is an opportunity to reduce anxiety.
• Work on getting physically and emotionally fit.
• Plan for the future while also attending to interests, work, and a social life.

Summer break never comes soon enough and never lasts long enough. It’s a much-anticipated time for college students, offering a chance to relax and step away from academic pressures. However, for many, the transition from a busy semester to a relatively unstructured break can bring its own set of anxieties. Whether it’s concerns about internships, future plans, or simply managing downtime effectively, summer break can sometimes be more stressful than expected. This blog post explores evidence-based strategies for college students to reduce anxiety and make the most of their summer break.

1. Nail Down a Routine: While it’s tempting to sleep in and take each day as it comes, maintaining a loose routine can provide a sense of stability. It also helps your brain have some amount of predictability (which reduces anxiety). Plan your day with a balance of activities, including exercise, hobbies, and social time. Also, set small, achievable goals for the summer. These can range from reading a certain number of books to learning a new skill. Goals provide a sense of purpose and accomplishment. I think physical fitness, reading, or even cooking goals lend themselves to measurable outcomes that can be easily tracked and very satisfying.

2. Get Fit: Physical activity is the number one evidence-based way to reduce anxiety. Aim for at least 30 minutes of exercise a day, whether it’s a morning run, yoga session, or playing a sport with friends. This also helps with sleep. Pay attention to your diet . Eating a diet full of fruits, vegetables, and whole grains can improve mood and energy levels. Avoid excessive caffeine (don’t consume after 11:00 am) and sugar, which can exacerbate anxiety (and actually make you feel more tired).

3. Learn How to Chill Out: Mindfulness and meditation practices can significantly reduce anxiety with few side effects. Several apps offer guided meditations that are perfect for beginners. Simple deep breathing exercises can help manage stress in the moment. Practice techniques like the 4-7-8 breathing method or box breathing to calm your mind and body.

4. Stay Connected: Maintain social connections with friends and family. Regular social interaction can provide emotional support and reduce feelings of isolation. No, it doesn’t count if you’re on Snapchat or Instagram —they are actually designed to increase your anxiety. It’s also not the same as being physically around people and interacting face-to-face. Maybe it’s a bit corny, but consider joining a summer group or club that aligns with your interests. This can be a great way to meet new people and stay engaged. I love the idea of college students joining a running club or performance group. They're challenging, social, and get you out of the house.

5. Practice Playing Again: Use the summer break to lean into hobbies you’ve pushed off during the semester. Whether it’s painting, playing an instrument, or gardening, engaging in activities you love can be therapeutic while also helping you to practice using your time without a device. Try challenging yourself to learn something new. This could be a new language, cooking, or a craft. Learning new skills can boost confidence and provide a sense of accomplishment.

6. Prep for the Future: If you’re anxious about your career , use the summer to gain experience. Internships, part-time jobs, or volunteer work can be valuable for your resume and give you a sense of direction. The days are long, so there’s plenty of time to really load up your day with a job, volunteering, fitness, and time with friends. It’s also a great time to reflect on your career goals and plan steps to achieve them. Research potential career paths, network with professionals, and consider your next steps. I especially love the idea of using summer break for informational interviews with family friends who can provide insight into job hunting and preparing for the career landscape.

7. Get Help: When anxiety becomes overwhelming, don’t hesitate to seek professional help. Summer is the time to get comfortable with a therapist. Many colleges offer counseling services during the summer, and there are also numerous online therapy options available. A great way to learn more about anxiety and how to mitigate it is by joining a support group for anxiety. Sharing experiences with other college students facing similar challenges can provide comfort and practical coping strategies.

8. Get Outside: Nature has a calming effect on the mind. Just seeing the color green reduces peoples anxiety and depression . Spend time hiking, biking, or simply walking in a park. If possible, plan a weekend getaway to a park, beach, or lake. Camping, beach trips, or mountain retreats can offer a refreshing break from daily routines and activate other senses and parts of the brain you may not use as often.

Summer break is a valuable opportunity for college students to relax, recharge, and reduce anxiety. By establishing a routine, focusing on physical and mental health, staying connected, engaging in hobbies, planning for the future, seeking professional help if needed, and enjoying nature, students can make the most of their summer break. It’s not about balance but about attending to each of these areas to reduce anxiety and increase satisfaction. Remember, the goal is to find an authentic structure that works for you and allows you to return to the next semester refreshed and ready to tackle new challenges.

To find a therapist, visit the Psychology Today Therapy Directory .

Liu Kexiu, Mohamed Elsadek, Binyi Liu, et al (2021). Foliage colors improve relaxation and emotional status of university students from different countries. Heliyon. Cell Press.

Elizabeth A. Hoge, Eric Bui, Luana Marques, et al. (2013). Randomized Controlled Trial of Mindfulness Meditation for Generalized Anxiety Disorder: Effects on Anxiety and Stress Reactivity. Journal of Clinical Psychiatry.

Elizabeth Aylett, Nicola Small, and Peter Bower. (2018). Exercise in the treatment of clinical anxiety in general practice – a systematic review and meta-analysis. BMC Health Services Research.

Fengxia Lai, Lihong Wang, and Jiyin Zhang, et al. (2021). Relationship between Social Media Use and Social Anxiety in College Students: Mediation Effect of Communication Capacity. International Journal of Environmental Research and Public Health.

Rob Danzman is a licensed professional counselor and mental health counselor and founder of Motivate Counseling in Bloomington, Indiana.

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Do hormonal contraceptives increase depression risk? A neuroscientist explains how they affect your mood, for better or worse

Associate Professor of Psychology, University of Michigan

Disclosure statement

Natalie C. Tronson receives research funding from National Institutes of Health and the Alzheimer's Association

University of Michigan provides funding as a founding partner of The Conversation US.

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More than 85% of women – and more than 300 million people worldwide at any given time – use hormonal contraceptives for at least five years of their life. Although primarily taken for birth control, many people also use hormonal contraceptives to manage a variety of symptoms related to menstruation, from cramps and acne to mood swings.

For up to 10% of women , however, hormone contraceptives can increase their risk of depression. Hormones, including estrogen and progesterone, are crucial for brain health. So, how does modifying hormone levels with hormone contraceptives affect mental health?

I am a researcher studying the neuroscience of stress and emotion-related processes. I also study sex differences in vulnerability and resilience to mental health disorders. Understanding how hormone contraceptives affect mood can help researchers predict who will experience positive or negative effects.

How do hormone contraceptives work?

In the U.S. and other western countries, the most common form of hormonal contraceptive is “ the pill ” – a combination of a synthetic estrogen and a synthetic progesterone, two hormones involved in regulation of the menstrual cycle, ovulation and pregnancy. Estrogen coordinates the timed release of other hormones, and progesterone maintains a pregnancy.

This may seem counterintuitive – why do naturally occurring hormones required for pregnancy also prevent pregnancy? And why does taking a hormone reduce the levels of that same hormone?

Hormone cycles are tightly controlled by the hormones themselves. When progesterone levels increase, it activates processes in cells that shut off production of more progesterone. This is called a negative feedback loop .

Estrogen and progesterone from the daily pill, or other common forms of contraceptives such as implants or vaginal rings, cause the body to decrease production of those hormones, reducing them to levels observed outside the fertile window of the cycle. This disrupts the tightly orchestrated hormonal cycle required for ovulation, menstruation and pregnancy.

Brain effects of hormonal contraceptives

Hormonal contraceptives affect more than just the ovaries and uterus.

The brain, specifically an area called the hypothalamus, controls the synchronization of ovarian hormone levels. Although they’re called “ovarian hormones,” estrogen and progesterone receptors are also present throughout the brain.

Estrogen and progesterone have broad effects on neurons and cellular processes that have nothing to do with reproduction. For example, estrogen plays a role in processes that control memory formation and protect the brain against damage. Progesterone helps regulate emotion .

By changing the levels of these hormones in the brain and the body, hormonal contraceptives may modulate mood – for better or for worse.

Hormonal contraceptives interact with stress

Estrogen and progesterone also regulate the stress response – the body’s “fight-or-flight” reaction to physical or psychological challenges.

The main hormone involved in the stress response – cortisol in humans and corticosterone in rodents, both abbreviated to CORT – is primarily a metabolic hormone, meaning that increasing blood levels of these hormones during stressful conditions results in more energy mobilized from fat stores. The interplay between stress systems and reproductive hormones is a crucial link between mood and hormone contraceptives, as energy regulation is extremely important during pregnancy.

So what happens to someone’s stress response when they’re on hormonal contraceptives?

When exposed to a mild stressor – sticking an arm in cold water, for example, or standing to give a public speech – women using hormone contraceptives show a smaller increase in CORT than people not on hormone contraceptives.

Researchers saw the same effect in rats and mice – when treated daily with a combination of hormones that mimic the pill, female rats and mice also show a suppression of the stress response.

Hormonal contraceptives and depression

Do hormonal contraceptives increase depression risk? The short answer is it varies from person to person. But for most people, probably not.

It’s important to note that neither increased nor decreased stress responses are directly related to risk for or resilience against depression . But stress is closely related to mood, and chronic stress substantially increases risk for depression. By modifying stress responses, hormone contraceptives change the risk for depression after stress, leading to “protection” against depression for many people and “increased risk” for a minority of people. More than 9 out of 10 people who use hormonal contraceptives will not experience decreased mood or depression symptoms, and many will experience improved mood.

But researchers don’t yet know who will experience increased risk. Genetic factors and previous stress exposures increase risk for depression, and it seems that similar factors contribute to mood changes related to hormone contraception.

Currently, hormone contraceptives are usually prescribed by trial and error – if one type causes side effects in a patient, another with a different dose, delivery method or formulation might be better. But the process of “try-and-see” is inefficient and frustrating, and many people give up instead of switching to a different option. Identifying the specific factors that increase depression risk and better communicating the benefits of hormone contraception beyond birth control can help patients make more informed health care decisions.

• Mental health
• Birth control
• Contraception
• Reproductive health
• Progesterone
• Contraceptives
• Menstrual cycle
• Women's health

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