Tip : Dont Skimp On Sleep
You may feel like you just dont have the time get a full nights sleep. But skimping on sleep interferes with your daytime productivity, creativity, problem-solving skills, and ability to focus. The better rested you are, the better equipped youll be to tackle your job responsibilities and cope with workplace stress.
Improve the quality of your sleep by making healthy changes to your daytime and nightly routines. For example, go to bed and get up at the same time every day, even on weekends, be smart about what you eat and drink during the day, and make adjustments to your sleep environment. Aim for 8 hours a nightthe amount of sleep most adults need to operate at their best.
Turn off screens one hour before bedtime. The light emitted from TV, tablets, smartphones, and computers suppresses your bodys production of melatonin and can severely disrupt your sleep.
Avoid stimulating activity and stressful situations before bedtime such as catching up on work. Instead, focus on quiet, soothing activities, such as reading or listening to soft music, while keeping lights low.
Stress and shift work
Working night, early morning, or rotating shifts can impact your sleep quality, which in turn may affect productivity and performance, leaving you more vulnerable to stress.
Supporting Your Loved Ones Treatment
One of the most important things you can do to help a friend or relative with depression is to give your unconditional love and support throughout the treatment process. This involves being compassionate and patient, which is not always easy when dealing with the negativity, hostility, and moodiness that go hand in hand with depression.
Provide whatever assistance the person needs . Help your loved one make and keep appointments, research treatment options, and stay on schedule with any treatment prescribed.
Have realistic expectations. It can be frustrating to watch a depressed friend or family member struggle, especially if progress is slow or stalled. Having patience is important. Even with optimal treatment, recovery from depression doesnt happen overnight.
Lead by example. Encourage the person to lead a healthier, mood-boosting lifestyle by doing it yourself: maintain a positive outlook, eat better, avoid alcohol and drugs, exercise, and lean on others for support.
Encourage activity. Invite your loved one to join you in uplifting activities, like going to a funny movie or having dinner at a favorite restaurant. Exercise is especially helpful, so try to get your depressed loved one moving. Going on walks together is one of the easiest options. Be gently and lovingly persistentdont get discouraged or stop asking.
Need to talk to someone?
Alcohol Tobacco And Other Drugs
Misusing alcohol, tobacco, and other drugs can have both immediate and long-term health effects.
The misuse and abuse of alcohol, tobacco, illicit drugs, and prescription medications affect the health and well-being of millions of Americans. SAMHSAs 2020 National Survey on Drug Use and Health reports that approximately 19.3 million people aged 18 or older had a substance use disorder in the past year.
My Anxiety & Depression At Work
Friday, 30 October 2015
Helen is a 999 call handler and blogs about her experience with anxiety and depression at work.
From a very early age Ive always wanted to work with the police. So when a job as a call handler came up I applied and got it first time. Ive been there ever since.
“…you dont even want to get out of bed, you just want to hide.”
When I first started the role we took non-emergency calls. A few years ago we started taking 999 calls too. The job is brilliant every day is different. You never know whats on the end of the phone when it rings.
Looking back, I can see signs of mental health issues started to appear when I was a teenager but nothing was really diagnosed until about 15 years ago. So I had a mental health problem before I started with the emergency services.
“…your mind is telling you that you want to hide and run away.”
It was around three years ago when I suffered panic attacks. I was feeling sick, not wanting to go into work. I had depression as well you dont even want to get out of bed, you just want to hide. I work in a room full of 30 or 40 people and I felt like I was the only person in there. You can feel so alone and you just want to hide in a cupboard. Its like youre in a little bubble.
“It was nerve-wracking going back after being off sick.”
“The more I have spoken about it…the more support I have gained.”
- If you are having problems at work, there is support out there for you.
Causes Of Workplace Depression
Several reasons explain why you might feel depressed at work. While the causes of workplace depression may be different for different people, some causes of workplace depression are evident in all individuals struggling with this condition.
Besides feeling too depressed to work, there are other possible causes of workplace depression that include:
- Experiencing workplace discrimination or harassment
- Working during irregular hours
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How To Deal With Depression At Work: Tips From A Depressive
Depression doesnt respect work hours and it can be tough to get through the workday when youre feeling low, stressed and anxious.
Editor-in-Chief and Career Expert
Warning: This article contains references of suicide and suicide attempts that some readers may find distressing or triggering.
About 280 million people in the world have depression, as reported by the World Health Organization. I myself am among that number.
The signs were always there, from early childhood, but whether consciously or subconsciously I ignored them. It wasnt until March 2020 at the age of 33, though, that they became more and more difficult to ignore . Two months later, I was clinically diagnosed with major depressive disorder.
For the better part of two years, depression plagued every aspect of my life: my physical health, my mental health, my appetite, my sleep, my alcohol consumption, my confidence, my personal relationships, my hobbies, even my job. I started missing work for days at a time, my work performance and productivity took a hit, and I found it increasingly difficult to concentrate on even the simplest of tasks.
It can be tough to get through the workday when youre battling your inner demons believe me. Its tough, but not impossible. In time, I made it to the other side, stronger and better than ever before, and you can too. Heres how to deal with depression at work.
Be Proactive About Your Job And Your Workplace Duties
When we feel uncertain, helpless, or out of control, our stress levels are the highest. Here are some things you can do to regain a sense of control over your job and career.
Talk to your employer about workplace stressors. Healthy and happy employees are more productive, so your employer has an incentive to tackle workplace stress whenever possible. Rather than rattling off a list of complaints, let your employer know about specific conditions that are impacting your work performance.
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S To Take If You Feel Too Depressed To Work
Home> Steps to take if you feel too depressed to work
There are more people dealing with depression and anxiety at work than you may think. If youre suffering from depression, it can impact many aspects of your life, your career is one of them.
When you go past the point of just having a bad day and you begin to experience frequent negative thoughts combined with a low self-esteem, you could be suffering from clinical depression.
Despite the stigma which still surrounds depression, it is an extremely debilitating condition which can leave you struggling to function in your everyday life.
The effects of clinical depression can leave you finding it very difficult to perform tasks which are necessary for your job. Of course, depression can also make it feel almost impossible to get up and go to work in the first place.
Its important to remember that youre not the only one who feels this way, although it can feel like you are sometimes.
The Office of National Statistics announced that in 2018, mental health conditions such as stress, depression, and anxiety were the fourth most common reason for people to be absent from work in the UK.
Thus, highlighting the prevalence of mental health issues and the demand for these conditions to be spoken about, showing others how to manage depression in the workplace.
What Is A Mental Impairment
In terms of the ADA, a mental impairment includes mental or psychological disorders such as major depressive disorder, bipolar disorder, anxiety disorders , schizophrenia, and personality disorders.
Problems not covered by the ADA include adjustment disorders, relationship troubles, or illegal drug use. In addition, behavior “traits” such as irritability or stress are not included.
Even if these conditions aren’t continual, but cause flare-ups of impairment, they qualify under the ADA as long as the disorder is considered a long-term problem.
Usually a condition has to be present for several months before it qualifies as a long-term problem. Disorders that are included in the definition of disability are those that are permanent or have potentially long-term effects, not those that are temporary such as the break up of a relationship.
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List Your Tasks For The Day
Mind recommends making a list of your tasks for the day. By breaking your responsibilities down into smaller sections, the work day might feel a bit less overwhelming, while concentrating on smaller, specific tasks can be easier than attempting to focus on an entire project. What’s more, Mind suggests making a fresh list before you leave for home, allowing you to switch off once you leave the office instead of stressing about your tasks for the next day.
Too Depressed To Work Take Time Off To Recover
When youre too depressed to work, you may get to a point where your deep depression is bad enough that your mental health professionals advise you to take some time off work while treatment is adjusted.
If its taking tremendous amounts of effort to get through the day and your work is suffering, its probably time to take time off work.
If hiding your symptoms is proving difficult and coworkers are noticing a change in behavior, its appropriate to regroup.
This might not mean you stop working altogether. You could work from home or take a week off while your medication is increased.
In other situations, it may take longer to start or switch medications.
In the U.S., many employees qualify for the Family and Medical Leave Act, which guarantees your job will be protected for 12 weeks if you are absent for a medical reason.
Being unpaid for a period of time can be a significant financial burden, but if your work is suffering to the degree that you cant perform your responsibilities, its a better option to take the time to get well than to lose your job.
Also remember that mental illness is as real as any physical illness, and your health should be a priority.
If an FMLA leave is needed, be sure to talk to your HR department. Remember that they hired you for a reason and value your contributions to the company.
Its their job to help employees when health issues pop up, and the Americans with Disabilities Act has laws in place to protect people with mental illness.
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When To Seek Treatment
Knowing when and how to get a depression diagnosis or proper depression treatment isnt easy. There are several ways to tell if your depression at work is affecting you to the point where you might need help. Some signs include:
- You feel like youre struggling to perform efficiently
- Your anxiety is so heightened it begins to affect other areas of your life
- Youre constantly looking for any excuse to quit your job
- You cant stop crying at work, and you never feel better
- Youre having thoughts of suicide or self-harm
If any of the above describes how youre feeling, its time to consider getting help. Help can come in many forms such as therapy for depression or natural treatments for depression such as light therapy for depression. Schedule an appointment with your doctor or a licensed therapist. Mental health professionals are trained and skilled at providing information and effective, simple techniques designed to help you reduce the frequency and severity of your work depression symptoms. Talkspace offers online therapy that matches you with a licensed therapist right from your device.
Above all, remember that youre not alone. Millions of Americans are living with adult or teen depression and trying to work every day. Theres no shame or guilt involved. Reach out and find the support you need, so you can love your job and your life once again.
Reviewed On: April 12, 2022
Is Your Job Really The Culprit In Depression
“Work can’t actually cause depression,” said Clare Miller, director of the Partnership for Workplace Mental Health, an arm of the American Medical Association designed to help employers deal with and strengthen employee mental health. “If someone is predisposed to actually having depression, work can be a force of good or could be harmful. But someone can’t get depression simply from work. There need to be some other things going on there.”
Mental pain and suffering at work is not a small problem, though, and it does not just impact the individual. According to research released by Miller’s organization in May 2013, depression is a leading cause of lost productivity in the United States, costing employers $44 billion annually.
Elizabeth R. Lombardo, PhD, MS, PT, a Lake Forrest, Ill., psychologist and author of A Happy You: Your Ultimate Prescription for Happiness, attributes this to what psychologists call “learned helplessness.”
“This is the sense that one has no control over their job – for fear of losing it, not having any power to make decisions, not having any control to make things better,” said Dr. Lombardo, adding that you may feel “powerless to make any changes or have an influence on the situation.”
Symptoms of depression that comes from learned helplessness may include:
- Giving up – not trying to make a difference
- Social withdrawal
- Low self-esteem
The Risk Of Suicide Is Real
What to do in a crisis situation
If you believe your loved one is at an immediate risk for suicide, do NOT leave them alone.
In the U.S., dial 911 or call the National Suicide Prevention Lifeline at 1-800-273-TALK.
In other countries, call your countrys emergency services number or visit IASP to find a suicide prevention helpline.
It may be hard to believe that the person you know and love would ever consider something as drastic as suicide, but a depressed person may not see any other way out. Depression clouds judgment and distorts thinking, causing a normally rational person to believe that death is the only way to end the pain theyre feeling.
Since suicide is a very real danger when someone is depressed, its important to know the warning signs:
- Talking about suicide, dying, or harming oneself a preoccupation with death
- Expressing feelings of hopelessness or self-hate
- Acting in dangerous or self-destructive ways
- Getting affairs in order and saying goodbye
- Seeking out pills, weapons, or other lethal objects
- A sudden sense of calm after depression
If you think a friend or family member might be considering suicide, dont wait, talk to them about your concerns. Many people feel uncomfortable bringing up the topic but it is one of the best things you can do for someone who is thinking about suicide. Talking openly about suicidal thoughts and feelings can save a persons life, so speak up if youre concerned and seek professional help immediately!
Do I Need Health Insurance To Receive This Service
The referral service is free of charge. If you have no insurance or are underinsured, we will refer you to your state office, which is responsible for state-funded treatment programs. In addition, we can often refer you to facilities that charge on a sliding fee scale or accept Medicare or Medicaid. If you have health insurance, you are encouraged to contact your insurer for a list of participating health care providers and facilities.
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How Do You Know When It’s Time To Go
Rhonda Richards-Smith, LCSW, a mental health expert in Los Angeles, says depressed employees have to pull back and figure out why their situations are untenable and look at what keeps them there.
“Take the time to stop and examine why you have chosen to remain in your current position,” Richards-Smith said. “Job security? Great benefits? Do you feel you are incapable of doing anything else? Be honest with yourself and know that you are in control of the decisions you make, including whether you stay or go.”
Steere says most companies do not have a psychologist on staff to help employees sort through depression, but she suggests the human resources department may be able to help.
“HR can take the lead in listening for problems and by asking questions and being willing to hear sometimes unpopular input,” she said. “When companies take the initiative to fix a known problem, that helps all employees feel better about the organization and the work they are doing. When companies stick their heads in the sand and either fail to see a problem or choose not to correct it, employees face a tough choice. Do they stick it out and live with the environment as is? Or is it time to look for greener pastures?”