20 Strategies on how to Deal with Depression at Work

An important aspect
of recovering from depression is continuing to participate in as many of your
regular daily activities as possible during treatment.  For many people,
work is high on that list.  Employment is about much more than making a
living. The satisfaction and security of work contribute to positive
self-esteem, and being part of a work team can help foster a sense of
belonging. Keeping the established routine helps in certain distraction from
the self-absorbing negative thoughts and feelings.

But there is no
surprise that it can be challenging to function at your best in the work world
while dealing with depression.  That is true when you currently have a
job, but that is even tougher when you are just entering or returning to the
job market. In this situation, you need to “sell yourself” to the new or
prospective employer and project the self-confidence and professional integrity,
and concentrate maximally on new responsibilities and tasks, if employed.  

We will offer
selected practical strategies on how to make the most of your job situation.
Note that many of these strategies can be put into action before you ever set
foot in your workplace or schedule your first job interview.  When you are
playing an active role in your own treatment plan and maintaining the proper
perspective on your situation, you will find it easier to bring out your very
best in the work world.

On-the-Job Strategies

Consider adopting
the following strategies to improve your outlook and performance on the job:

1. Do not let work take
   precedence over recovery. 
   Work is important, but it is only one aspect of your life.  Even on
   the busiest of days, remember that recovery is your top priority. Your
   treatment plan and the self-care strategies you employ each day should not
   take a back seat to the immediate concerns and demands of the
   workday. Sometimes, trying to reach your daily employment demands,
   you may jeopardize your strategic recovery plan.


2. Stay in touch with your
   family and friends. If your
   job environment permits, make regular phone calls during the day to friends
   and family. Staying in contact with someone you trust can give you
   perspective on what really matters and keep you focused on getting better.


3. Remember what’s
   important about work. It
   is rare to find a job that does not involve challenging people, deadlines,
   difficult assignments and other stress factors.  At times when work
   feels overwhelming, try to focus on the positive reasons why you work,
   including financial independence and security, personal satisfaction and
   the sense of community or belonging that comes from contributing to a team
   effort.


4. Do not take it
   personally. In many cases, the
   problems are unrelated to your personal performance or attitudes, but
   rather to the personality issues in your coworkers, managers, or
   customers, or with the objective complications. While you can do your best
   to work towards the problem resolution, that might not result in the
   desired outcomes. Do not try to blame yourself for every work-related
   issues, popping up in the area of your responsibilities. Remember, that
   people you work with, may also have their own psychological issues or
   personal stressful life events.


5. Keep in mind that
   politics and personalities are part of working.  When you work with other people, differing agendas, conflicting
   priorities and interpersonal conflict can’t be avoided. They do not need
   to derail your efforts to recover from depression. 


6. Don’t set yourself up
   by expecting perfection.  But
   even if you are responsible for the work-related difficulties, it is not
   the end of the world. Everyone does mistakes. If you do your job,
   that is unavoidable once awhile. Adjust your attitude and expectations
   about yourself and your work, knowing that oversights and professional errors
   are inevitable in any job.


7. Communicate with your
   coworkers. Interact with
   coworkers in small ways. Do not give in to the temptation to isolate
   yourself. The less visible you are, the more you jeopardize your job. However,
   if do not feel like, do not volunteer to initiate non-essential conversations;
   ask questions instead. If necessary, write them out before meetings and
   get prepared to important conversations and discussions ahead of time.

8. Put special attention
   on your appearance. While you
   are coping with your depression, proactively and carefully monitor your
   professional appearance. Make extra efforts to look good.


9. Try to hold yourself
   together in difficult moments.
   A crying jag may make you feel better, but it can disconcert your
   coworkers. If you burst into tears, go to a private place to compose
   yourself.


10. Don’t let the past
    define today or tomorrow.  Realize
    that problems caused by your symptoms in the past will not necessarily
    repeat themselves, especially if you have a working treatment plan in
    place. Just because a lack of energy once caused you to miss a crucial
    deadline doesn’t mean you are unreliable.  Give yourself credit for
    the progress you are making, and permission to start over.


11. Develop symptom-specific
    strategies.  To help you
    keep focused on the future instead of the past, make sure to learn all you
    can about your illness and your specific symptoms. Take a close look at
    the symptoms that have tripped you up in the past, and develop specific
    strategies for countering each of them.  For example, if your
    depression can make it hard to concentrate or if you feel overwhelmed when
    beginning a project, it might be helpful to break work assignments into
    smaller, more manageable steps that can be completed in shorter
    timeframes.


12. Take regular breaks. Stepping back from work and doing
    something that relaxes you, like meditating or listening to music, can
    help you cope with stress. Do not tell yourself, you cannot afford even a
    minor distraction. Getting back to work after, you may be able to perform
    the task quicker and with better quality and efficiency.


13. Expose yourself to a
    little sunlight during the day.
    Lack of sunlight can make depression worse. Make sure you’re getting
    enough. Working long hours might not give you a chance to be outside
    before or after your working schedule. If you can afford, take a short
    walk outdoors during your breaks, have your coffee or lunch outside, take
    a brief walk on the parking lot.  


14. Be physically active at
    workplace. If you have fitness
    center at job, aim for 30 minutes of exercise per day during your lunch
    break or in small installments during the day. Even short 10-minute bursts
    of activity can have a positive effect on your mood. If you do not have
    such opportunity, you can at least simulate it by, for example, taking the
    stairs rather than the elevator or parking your car in the farthest spot on
    the parking lot.


15. Take baby steps. When you are working on a project that
    seems overwhelming, break it into multiple steps, and complete them one at
    a time.


16. Don’t skip meals during
    the day. Going too long
    between meals can make you feel irritable and tired, so aim to eat
    something at least every 3-4 hours. Slow down and pay attention to
    the full experience of eating. Enjoy the taste of your food. But, avoid heavy
    lunches with lots of fat. Saturated fat in particular is really bad for
    your mind and makes you feel weighed down and sad.


17. Drink water. Water needs to be an integral part of
    your day, especially if you are feeling depressed. It cleans out toxins
    and impurities and helps your organs process all the junk. No, I do not
    you call you to drink 8 glasses of water, as per some outdated
    recommendations, you may still find on the Internet. Drink, when do you
    feel like, when you are thirsty, but do not let it go due to the work
    overload.


18. Smile, at random. Smiling has been scientifically shown
    to trigger a chemical response in the human body. What this means is that
    the physical action of smiling will cause you to feel happier even if you
    have nothing to smile about! Try smiling more often and see how it changes
    your mind.


19. Don’t go it alone.  It is difficult to juggle a full
    work schedule while also meeting everyone’s expectations at home.  When
    you also need to find time and energy to devote to managing your
    depression, it can be overwhelming.  Examine your daily or weekly
    schedule and look for activities, both at home and at work, that could be
    delegated to others.  Involving coworkers in shared responsibilities,
    asking family members to help with chores, or reaching out to a friend to
    provide a “sounding board” for your ideas and concerns are all good
    strategies for accomplishing your goals without sacrificing your emotional
    health and recovery.


20. Discuss your coping
    skills with therapist. Take
    your medications and attend your counseling sessions to ease the depression
    symptoms that are making it difficult for you to function. Address the job
    survival tips and techniques, while discussing your progress during your
    therapy sessions, and apply obtained recommendations at your workplace.

Sources and Additional
Information:

http://www.depressiontoolkit.org/takecare/Coping_at_work.asp

http://www.everydayhealth.com/depression/managing/bad-days-at-the-office.aspx

http://www.copingwithdepression.net/18/depression-in-office/

http://www.helpguide.org/mental/depression_tips.htm

http://www.thedailymind.com/how-to/11-ways-to-fix-your-workplace-depression/

May Physical Exercises Ease Depression?

In many cases of depression, although they may seem like a torture, exercises may be the right treatment technique for recovery.  It is very common for people who used to be very active in their life to become couch addicted during their depression episodes.

Exercises' most dreadful enemy are the fatigue and low energy symptoms of depression and can create overwhelming feelings of worthlessness for those who watch their body changing proportions.

A depressed person's health and activity level are damaged by their condition. Although, the mood disorder and poor physical condition are not so tightly related as a Duke University Medical Center in Durham , N.C. study has shown. Exercising may ease depression just as well as medication.

Antidepressants or exercises

As it was shown in a late 1999 study, the exercises play an important role in relieving short – term depression and their effect can be compared to that of medication. Three groups of people were given different therapies for comparison. The first group practiced physical exercises, the second one was given medication therapy and the third group had a combined therapy of both medications and exercises. The results have shown that the exercises therapy was as effective as the other two groups' treatments.

The results were even better according to a follow – up study that continued monitoring the subjects for an additional 6 months. Even more, they showed that exercising therapy prevents the depression to relapse. The more an individual practices exercises, the less predisposed he is to re – experience depression episodes.

An interesting observation was that those who used combined treatments of medications and exercises did not do as well as those who only worked out. This effect was blamed by some researchers on the more active role that people had in exercise groups that gave them a proper motivation.

Although these results are very useful for those who suffer from depression, further research is required to establish the exact connection with the physical exercising and what kinds of depressions are best treated with this kind of treatment.

First Steps

Only by taking the first step, one can make progress possible.  Small, singularly focused steps are the key of success into starting an uneasy physical exercises therapy as Teri Jo Oetting, a community dietitian at the University of Missouri Health and Science Center is persuading her patients.

Keep things simple and focus on one area at the time. It will be a lot easier than seeing a whole objective.

People who suffer from depression would rather stay home than go out and mix with other people. They close the door to an endless number of possibilities of being happy. Oetting tells her patients to go out and if they refuse, go out at night. Still being alone but outside. Find the moon and take a few deep breaths. Oetting admits that some patients accuse her of silly methods but she achieves the goal of taking them beyond the door. Small steps well focused that increase in time and provide more happiness, well – being and a more sociable behavior that is the way to cure.

How do I get started — and stay motivated?

Starting and sticking with an exercise routine can be a challenge. Here are some steps that can help. Check with your doctor before starting a new exercise program to make sure it's safe for you.

• Identify what you enjoy doing. Figure out what type of physical activities you're most likely to do, and think about when and how you'd be most likely to follow through. For instance, would you be more likely to do some gardening in the evening or go for a jog in the pre-dawn hours? Go for a bike ride or play basketball with your children after school? Do what you enjoy to help you stick with it.


• Get your mental health provider's support. Talk to your doctor or other mental health provider for guidance and support. Discuss concerns about an exercise program and how it fits into your overall treatment plan.


• Set reasonable goals. Your mission doesn't have to be walking for an hour five days a week. Think realistically about what you may be able to do. Tailor your plan to your own needs and abilities rather than trying to meet unrealistic guidelines that you're unlikely to meet.


• Don't think of exercise as a chore. If exercise is just another "should" in your life that you don't think you're living up to, you'll associate it with failure. Rather, look at your exercise schedule the same way you look at your therapy sessions or medication — as one of the tools to help you get better.


• Address your barriers. Figure out what's stopping you from exercising. If you feel self-conscious, for instance, you may want to exercise at home. If you stick to goals better with a partner, find a friend to work out with. If you don't have money to spend on exercise gear, do something that's virtually cost-free, such as walking. If you think about what's stopping you from exercising, you can probably find an alternative solution.


• Prepare for setbacks and obstacles. Give yourself credit for every step in the right direction, no matter how small. If you skip exercise one day, that doesn't mean you can't maintain an exercise routine and may as well quit. Just try again the next day.

What Are the Psychological Benefits of Exercise With Depression?

Improved self-esteem is a key psychological benefit of regular physical activity. When you exercise, your body releases chemicals called endorphins. These endorphins interact with the receptors in your brain that reduce your perception of pain.

Endorphins also trigger a positive feeling in the body, similar to that of morphine. For example, the feeling that follows a run or workout is often described as "euphoric." That feeling, known as a "runner's high," can be accompanied by a positive and energizing outlook on life.

Endorphins act as an analgesic, which means they diminish the perception of pain. They also act as sedatives. They are manufactured in your brain, spinal cord, and many other parts of your body and are released in response to brain chemicals called neurotransmitters. The neuron receptors endorphins bind to are the same ones that bind some pain medicines. However, unlike with morphine, the activation of these receptors by the body's endorphins does not lead to addiction or dependence.

Regular exercise has been proven to help:

• Reduce stress and take your mind of worries.


• Ward off anxiety and feelings of depression.


• Boost self-esteem and gain confidence.


• Improve sleep.


• Release feel-good brain chemicals that may ease depression (neurotransmitters and endorphins).


• Reduce immune system chemicals that can worsen depression.


• Increasing body temperature, which may have calming effects.

Exercise also has these added health benefits:

• It strengthens your heart.


• It increases energy levels.


• It lowers blood pressure.


• It improves muscle tone and strength.


• It strengthens and builds bones.


• It helps reduce body fat.


• It makes you look fit and healthy.

Are Particular Types of Exercise That Are Better for Depression?

It appears that any form of exercise can help depression. Some examples of moderate exercise include:

• Biking


• Dancing


• Gardening


• Golf (walking instead of using the cart)


• Housework, especially sweeping, mopping, or vacuuming


• Jogging at a moderate pace


• Low-impact aerobics


• Playing tennis


• Swimming


• Walking


• Yard work, especially mowing or raking


• Yoga

Because strong social support is important for those with depression, joining a group exercise class may be beneficial. Or you can exercise with a close friend or your partner. In doing so, you will benefit from the physical activity and emotional comfort, knowing that others are supportive of you.

How long will it take to feel better?

People suffering from major depression have experienced a boost in emotional well-being and energy from as little as a single 30-minute workout, according to a small study published in the journal Medicine & Science in Sports & Exercise. But for the best results, the exercise program should last at least two months, according to the Harvard Mental Health Newsletter.

Does the exercise have to be vigorous?

No, any kind will help. In a study published in 2005, researchers tested the effects of a three-month exercise program on people with mild to moderate depression. They divided 80 participants into five groups, with one of them exercising vigorously three days a week and another five days a week; two groups doing "low-dose" exercise three and five days a week, and another (the control group) doing only stretching.

Symptoms of depression dropped in all five groups, but they did take the biggest tumble in the rigorous exercise program, falling by an average of 47 percent. That means that the program of vigorous exercise was about as effective as antidepressant medication and cognitive therapy, the two main treatments for depression.

Sources and Additional Information:

http://www.throughdepression.com/exercises_ease_depression_medications.htm

http://www.webmd.com/depression/guide/exercise-depression

http://www.ahealthyme.com/topic/exdepression

http://psychcentral.com/news/2010/04/06/exercise-therapy-for-depression/12627.html

http://www.mayoclinic.com/health/depression-and-exercise/MH00043

Lifestyle changes to help you deal with depression

If you are affected by depression, you are not “just” sad or upset; you have a condition that involves intense feelings of persistent sadness, helplessness and hopelessness, together with physical problems such as sleeplessness, loss of energy, and physical aches and pains.

Depression is an illness and you need support to help fight it. Treatments can involve a variety of different approaches including antidepressants and psychological therapies. But there are also many self-help techniques you can use to complement professional treatment.

Options include attending a self-help group, making changes to your diet, improving your sleep habits and learning relaxation techniques. Research on acupuncture, herbal medicines (including St. John’s Wort), and aromatherapy suggests that these treatments can help to reduce anxiety and to alleviate mild depression.

Don’t expect too much of yourself, as depression makes it difficult to do what you need to feel better, but you do have some control. Make small changes, persist with them, and you will begin to notice a benefit.

Depression Lifestyle Tips

Of course, it’s not that easy. Even small changes may seem impossible, so it’s crucial not to pressure yourself to take action. Imagine yourself completing a few small goals to start with. Consider the resources available to you: friends, loved ones, doctors, information, support from an employer, health facilities, outdoors areas to relax in. Gathering information can help reduce the misconceptions, guilt and fear which are often associated with depression. Look out for books and websites on depression.

Ideas for action include taking a short walk, calling a trusted friend, sending a few emails. If you feel up to it, think about communicating with other people in a similar situation. Sharing experiences within supportive relationships can help alleviate your depression and provide new coping strategies. It can be hard to maintain perspective on your own so, although it can be a challenge, it is worth breaking out of the isolation and reaching out for help.

Once they know how you are feeling, trusted friends and family members will want to help you through this tough time. If you’ve had some bad news or a major upset, tell someone how you feel. You may need to talk (and maybe cry) about it more than once, but a good friend will understand.

Make plans to have lunch or coffee with a friend and explain the situation. You could ask them to check in with you regularly, and set regular events for the two of you such as going to the movies, a concert, a museum, to dinner, or to a small gathering.

Depression can increase your tension, stress and anxiety, so relaxation is an important element of recovery. There are many ways to relax - yoga, reading, listening to a relaxation tape, or getting away for a short holiday. On the other hand, some people unwind best through a more physical activity. Perhaps there is a form of gentle exercise that appeals to you and will make you feel more positive. Taking a walk in the sunshine provides exercise, fresh air, vitamin D, and removes you from your comfort zone if you tend to stay at home.

Dietary changes are a sensible idea to support your recovery from depression. Often people find that their appetite decreases or increases significantly, so try to make sure that you eat regular, appropriate amounts of food, ideally including fresh fruit and vegetables. Certain nutrients, like Omega 3 (found in oily fish, flax/linseed and olive oil) are thought to be especially beneficial. If you’re really struggling to eat well, invest in vitamin or fish oil supplements.

Aim to maintain any hobbies or interests you normally have, if only just a few minutes each day. Routine is essential. These activities will help you to feel better, despite being more difficult and perhaps not giving you the pleasure they usually would. If your interests involve being sociable, try to fight the urge to retreat into your shell. Being around other people will give you a lift.

Make time for things you enjoy, while limiting your working pressures and commitments as far as possible. This may open up an opportunity to begin expressing yourself creatively through a new medium: music, art, or writing. Inspiration could come from spending some time in nature or revisiting favorite books or films to get back in touch with your happier self. Look back over journals or photos to get a fresh viewpoint on your current feelings—you may gain strength from recalling your achievements and obstacles you have previously overcome.

Relaxation techniques are worth investigating. Try deep breathing, progressive muscle relaxation, or meditation. Identify what is adding to your stress load (work? unsupportive relationships? substance abuse? health problems?). See if any of these can be reduced or eliminated.

Depression Lifestyle Tips

Most of all, go easy on yourself and don’t set impossibly high standards. Recognize this tendency if you have it, and step back. Challenge your negative thinking by treating yourself as you would a good friend. Sometimes the thought patterns in depression can make you feel helpless, but it is a disease that can be treated. Take gradual steps day by day and be proud of yourself for doing so.

Source: http://psychcentral.com/lib/2009/lifestyle-tips-for-dealing-with-depression/