Another day, another helpful article on the top 10 things you can do to be happier. First things first: I don’t begrudge people sharing this stuff. If it helps you, great – and often there are one or two things in any such list that have worked for me personally. Clinical depression is unlikely to be solved by healthy eating, sunshine and exercise alone, but those things are all beneficial.

There’s actually only one point on the list that I didn’t think was universally true:

2. Connect with people

Our relationships with other people are the most important thing for our happiness. People with strong relationships are happier, healthier and live longer. Our close relationships with family and friends provide love, meaning, support and increase our feelings of self-worth. Our broader social networks bring a sense of belonging. So it’s vital that we take action to strengthen our relationships and make new connections.

Again, if I’d written this a while back, I’d have taken a much harder line. But I’m trying to be less defensive in general. Essentially, I don’t think that when I’m low other people are always beneficial – often I hit rock bottom precisely because I’ve over socialised and I’ve burnt myself out. When I’m in the full grip of constant panic attacks I have nothing to offer socially: socialising isn’t a distraction because I can’t focus on what the other person/people are saying: I need time to re-centre myself, steady my breathing and be present in the moment again. I can’t do that when there are people demanding my attention. But what was interesting was that when I voiced concern about the above on Twitter, a decent number of people replied saying ‘Me too.’

So, here are five points summarising my take on depression/anxiety and social interaction:

1. Not everyone finds socialising easy

Presumably the above means that on average ‘people with strong relationships are happier, healthier and live longer.’ Or perhaps they all are. How do you measure strong relationships anyway? Isn’t that pretty subjective? Either way, this isn’t quite as simple as it looks. Some people live miles from their family, others have problems making friends. I think all of us sit somewhere on the autism spectrum, and for those of us who are worried about that, or worried that they don’t have enough friends, or a partner, or are just plain lonely, being told to spend more time in other people’s company is yet another trigger. Introverts like me, who’ve spent months in therapy battling an inner belief that somehow it’s better to be extrovert, don’t respond well to the prescriptive ‘It’s always best to be around people’ tone of the above: sometimes it is; sometimes you do need space. If you can, try and learn which of the two you need more at any given time.

2. It’s normal that people want you to socialise

It’s hard to recognise it when you’re in the depths of despair, but the people who care about you just want you to get better. They also worry that you’re a risk to yourself, especially if their understanding of depression is limited. It’s natural then that they want you to be around other people: those people can keep an eye on you and make sure you’re not drinking too much/self harming/a danger to yourself. What they don’t always understand is that introverted depressives need that space for proper recovery: being around other people might be a distraction, but it’s an exhausting one and it doesn’t leave me with any resource to care for myself on a more basic level. If you’re worried about someone who’s depressed, check in with them, but respect their boundaries. If you’re depressed, check in with the people who care about you when you can – it means a lot to them.

3. Socialising in the age of social media is fucking hard work

One of the things that puts me off socialising is how flaky people are. The numbers for my thirtieth halved in the weeks running up to it – the only comfort is that I see it happening to other people too, so I guess it’s normal these days. Increasingly I only make plans with friends who I know are reliable – yes, it means the pool of people in my life has shrunk, but the others were contributing more to my anxiety than they were to anything positive. On a similar note, learn if you can to be honest with people about where you’re at: I have friends who I don’t want to cut out of my life completely, but who I just can’t cope with when I’m at my lowest ebb. I still need to learn to be honest with them about that ‘I can’t see you right now, but it’s nothing you’ve done, it’s just where my head’s at,’ rather than the cowardly and upsetting option that I tend to plump for at the moment: ceasing contact for large chunks of time with zero explanation.

4. The social interaction you want won’t necessarily be the social interaction you get

I know what kind of socialising boosts my mood – tea or a glass of wine with a trusted friend; creative activities like baking, writing or craft – more so with strangers than with my friends. I know what kind of socialising kills my mood – big groups of people in the pub, socialising that’s centred entirely around alcohol, house parties where I don’t know many people. Small talk…

The problem is that, in the UK at least, most people’s social lives are dominated by the latter, whether it be drinks with colleagues, weddings, or just a Saturday night out in town. There are many reasons for this, ranging from expense to geography to plain old following the status quo. Probably the most useful thing I’ve learnt in recent years is that it’s ok to turn that stuff down if it’s really not working for you – just make sure you arrange stuff that does work for you with people who make you feel safe, instead.

5. Try not to cut yourself off completely

Linked to the last point, chances are that even if you’re a fully-fledged introvert, you need some level of interaction to function healthily. I know now that I like to be around people, even if I’m not interacting with them – so it’s better for me to go and read in my local Starbuck’s than it is to sit and do it at home. Likewise, last time I had a bad break up, I went home to my parents and returned pretty much to my teenage state for a couple of days: they were around, providing background noise, someone to talk to if I wanted it and most importantly of all, affection, but they didn’t expect anything of me, and if I wanted to sit in my bedroom, listen to music and cry, they let me. I felt better so much quicker than I have done on occasions where I’ve withdrawn completely.

The flip side of this is that I still believe it’s a great idea to learn to be at ease with your own company: at home, in bars, in restaurants, overseas. I’ve lost that, temporarily, and it’s gutting to me, because it’s such a large chunk of what I recognise as me. There’s nothing wrong with doing things alone: last year I travelled alone to New York, where I was meeting friends. In the immigration queue at JFK I started chatting to a woman who was on her own. She’d flown to New York to celebrate her 40th on her own and you know what? I didn’t know why she was alone, whether by choice or circumstance, but I honestly didn’t feel sorry for her. I thought she was brave and admirable for doing what she wanted to do and not needing another person there to do it with her.

Relationships with other people are great, complete isolation is bad. Of those two things I am pretty certain. But dear media, if you’re reading, let’s see a bit of balance around the way we talk about happiness and social interaction. It’s a game of quality, not quantity, and all that really matters is that you work out what works best for you.