Crazy Talk is an advice column powered by your donations on Patreon, written by Sam Dylan Finch (that’s me!), and hosted by your fave queer blog, Let’s Queer Things Up! While I’m not medical doctor, I am a card-carrying member of Club Crazy, living the good life with a mood disorder, anxiety, and complex PTSD (gotta catch ’em all!). We’re talking all things mental health — trauma, happy pills, mood episodes, and whatever else you tweet me about. I’m kicking the stigma where it hurts, one question at a time. Check out last week’s column here.

Hi Sam, 

I struggle with anxiety and depression and I have for years. I’ve noticed that sometimes, when I’m at a low point, I’ll get sucked into listening to sad music, revisiting sad memories, watching sad movies, and basically making myself worse. I know that it doesn’t help, but it’s almost like a compulsion. What’s wrong with me?

Let’s start with what I think is a pretty important disclaimer: Not knowing your particular history, I can’t say with any certainty what drives you to make particular choices. I’m crazy… but I’m not a mind reader! I can, however, remark on my own experiences and observations. Hopefully that will give you some food for thought. Bonus points if those thoughts are then shared with a therapist!

I want to validate this for you upfront: Emotional self-harm? It’s a thing.

I find this question to be really relevant, as I used to do this a lot myself. At my worst, you could find me listening to angsty music; reading old, despairing blog entries; or camped out on my couch watching really triggering shows on an endless loop. No matter how many times my friends told me to give it a rest, it kept pulling me back in.

But as you’ve noticed, it never helps. It only sustained the depression that I was already feeling, often making it worse than when I started. So why did I do it? I have some theories:

Depression is predictable. While depression isn’t an ideal state to be in, it’s not necessarily full of surprises, either. I had a therapist once tell me that people who are dealing with depression can sometimes feel drawn to it, even unconsciously, because its familiarity and predictability feels safe. It makes sense, then, that we might engage in activities that sustain our sadness or keep us numb; we might feel afraid of the unpredictability that comes with doing something differently (I touch on this in my article about self-sabotage as well!).

I had unresolved trauma. Sometimes we force ourselves to relive the pain we’ve experienced because it’s unresolved. For me, I found myself purposefully triggering myself because I hadn’t yet found a way to accept and release the trauma I’d been through. This is what eventually led to my diagnosis of complex PTSD (which I wrote about here and here).

We might make ourselves feel pain because we’re hoping that, by re-experiencing it, there might be a different outcome. We’re usually looking for some kind of epiphany or realization to help things feel more conclusive, but we’re seldom able to do this effectively without guidance. Our brains are saying, “Hey! We have unfinished business here!” And in a way, they’re pushing us to relive something, hoping we’ll actually resolve it this time — but we aren’t always equipped to do so.

If your strolls down memory lane have become compulsive, triggering, and intrusive, it might be best to seek out a therapist that can help you process your pain in a more productive way.

I needed to feel understood/seen. Everyone wants their pain to be recognized and affirmed. We might seek this out by looking for representation in music, television shows, movies. I used to watch every TV show that featured a PTSD survivor, because I wanted to know I wasn’t alone; I especially wanted to see someone “overcome” that struggle so I could live vicariously through them.

I mean, you’re reading this article now. And you might have had a moment already of, “Wow, this is so me.” It’s a validating feeling, right? It makes a lot of sense, then, that we might subject ourselves to content that’s triggering with the hopes that it’ll make us feel validated, even if that validation is accompanied by pain.

I didn’t have the tools that I needed. When we gravitate towards unhealthy coping mechanisms, we’re often doing this because we don’t have healthy alternatives in place. I was most likely to seek out my triggers when I was already vulnerable — when I didn’t have a team of clinicians in place, when I was isolated from my support systems, when my meds were out of whack, and when I didn’t have a real treatment plan in place.

So where do you start? I have a list of free mental health apps that have personally helped me pivot away from emotional self-harming, and it can offer pretty immediate relief. If you don’t have a clinical team already (a therapist or psychiatrist), consider looking for those as well.

Remember: Be gentle with yourself. In all likelihood, you’re not engaging in these behaviors because you enjoy being depressed (I have yet to meet someone who does). This behavior is indicative of a lack of effective coping skills and unresolved pain. Rather than treating it as something that’s “wrong” with you personally, look at it as a red flag. This is your brain’s weird way of letting you know that you need additional support.

I know it’s easy to slip into the whole, “What the hell is wrong with me?” mentality. But what I’ve found to be true is that there’s always some form of method to our madness — or in this case, sadness.