Stages of depression affects productivity at work, yet most employers don’t recognise this as a problem. And most people with clinical depression rarely get the help they need.
When you feel depressed, it’s hard to be a productive member either as a single unit or as a member of your team. You’re more likely to miss work, get less done at the office because you’re too tired, unmotivated, or just can’t concentrate.
Some people blame themselves for being depressed but depresseion is usually a combination of biological, environmental and psychological factors. If you think you are suffering from depression, it is advisable to reach out and seek professional assistance. Asking for help is the first brave step. Therapy is proven effacaious in the treatment of depression and the disruption it causes in one’s lives.
Depression isn’t something that simply goes away. You need time, and the right treatment. Here are a few tips to help you cope with depression on the job.
- Learn To Recognise The Symptoms Of Clinical Depression
No two people experience clinical depression in the same manner. Symptoms will vary in severity and duration among different people. We recommend seeing a clinical psychologist or mental health professional. The American Psychiatric Association provides the following symptoms that can be used as a guideline for identifying depressive symptoms:
• Persistent sad, anxious, or feelings of “empty” mood.
• Lack of sleep due to overthinking or worrying, or sleeping too much.
• Reduced appetite and/or weight loss, or increased appetite and weight gain.
• Loss of interest in activities once enjoyed.
• Restlessness, irritability.
• Persistent physical symptoms that don’t respond to treatment (such as headaches, chronic pain or digestive disorders).
• Difficulty concentrating, remembering, or making decisions.
• Fatigue or loss of energy.
• Feeling guilty, hopeless or worthless.
• Thoughts of suicide or death.
- Create coping mechanisms
Self-care and developing coping mechanisms can help you feel more productive and ease your symptoms throughout the workday. Here are some suggestions that may help:
• Change your diet – On days when you feel down, you’ll crave trigger foods that intensify your current state. Cookies, doughnuts, sweets, and chips taste good in the short term, but they have a rollercoaster effect on your blood sugar and harm you long term. As soon as your blood sugar plummets, you’ll feel even more anxious and irritable. Eat slower-burning foods, like fruits and vegetables, Greek yogurt, and whole-grain crackers with cheese to keep your blood sugar steady and your mood stable.
• Manage stress – Every deadline and looming pressure at work is magnified when you’re depressed. Take time each day to unwind from the day’s stresses. When you’re overwhelmed, close your office door and breathe deeply, or get up from your desk and take a 5-minute walk. Doing so can release some of the pressure you feel. When you have time at home, practice relaxation techniques like yoga and meditation.
• Get enough sleep – The world looks much worse when you’re exhausted. Go to bed at a reasonable hour and try to get at least 8 to 9 hours of sleep every night — even on the weekends.
• Exercise regularly – Going to the gym, jogging around a track or taking a spinning class releases a flood of feel-good chemicals called endorphins in your brain. Working out can help beat stress, improve your mood, and calm your anxiety.
• Practice longer breathing exercises – Breathing exercises have been shown to reduce anxiety throughout the day. When your anxiety is at a high level, it’s hard to problem-solve and think critically. Taking time throughout the day to focus on your breathing will calm you down and help you to think clearer.
• Don’t isolate yourself – Call a friend or family member, reach out to co-workers, join them for coffee breaks, and make a concerted effort to be engaged, rather than closing yourself off.
A clinical psychologist can help you develop specific coping mechanisms for your symptoms.
- Talk to a medical health professional
A psychologist can help you develop a treatment plan, such as weekly talk therapy. In addition to helping you treat depressive symptoms, psychologists can also help you to:
• Identifying and addressing self-defeating thoughts and unhelpful thinking patterns
• Understand and check unhelpful assumptions
• Identify and put a stop to self-sabotage
• Build healthy boundaries
• Develop your inner resilience
• Master effective coping strategies
• Understand and better control difficult and impulsive behaviours
• Manage your stress more often and more effectively
• Resolve conflicts and find a way to solve problems without them escalating
• Improve communication with others
• Improve the quality of your relationships.
We are a team of two psychologists in Johannesburg at Parkview Practice have expertise working with mothers experiencing difficulties in the post-partum phase and recommend booking an assessment session if you are concerned about yourself or your ability to bond with your newborn. Please click on our “Meet the Team” tab to see our individual profiles and make contact with us.
