Depression, for me, can often feel like I am coming down with a cold or virus which can often include fatigue, changes in my appetite, thoughts and feelings of dread, loss of concentration and interest in everyday activities including my work. Fortunately depression is not contagious. Often symptoms can include increased irritability, changes in sleeping, decreased capacity for hope, increased emotionality and mood swings. One of the first indications of this change is when I feel so exhausted, cannot fall asleep and when the alarm goes off in the morning, I struggle to hear it or wake up. No amount of sleep is enough to get through the day. Some people describe depression as the experience of not being able to “snap out of it”, feelings of being weighed down or experiencing a heaviness, feeling that they are at a “breaking point”, having a sense of failing or not being good enough, and despite their best efforts not being able to pull themselves up and out of it “by their bootstraps”. Depression can be a serious health concern and the word itself can cover a range of symptoms from mild, feeling “out of sorts” or the blues to severe symptoms such as lethargy, exhaustion, thoughts of having no reason to live, thoughts of self harm or even death. It may be tough to imagine a time in your life where you felt full of hope, love, and energy, free from depression. Having all these symptoms and still trying to balance your work and your life may feel overwhelming.
There is a pretty high chance that someone in your workplace has depression whether it is a co-worker or even you. According to Mental Health America 16 million adult Americans experience depression each year. Many of these 16 Million Americans will not seek treatment because they fear the affect it will have on their job, reputation or their confidentiality. Some may not seek treatment because they view depression as a weakness of character rather than a medical illness or brain disorder.
It’s important to recognize and self-monitor for signs.
Feeling tired all the time, daily tasks take tremendous effort, sadness, loss of interest or please in daily activities, inability to concentrate, or feelings of helplessness or hopelessness may all be signs and symptoms that you are experiencing depression. Monitor for signs by paying attention to your behavior and routines, keeping a journal, tracking your mood, and asking those close to you for feedback. Although you may find yourself in a stage that feels like you are maintaining it is important to keep track of symptoms as part of this plan.
Seek professional help through treatment.
Start by calling your EAP, talking to your PCP, a therapist, psychologist, or psychiatrist. Your EAP can assist with questions and information about this process. A clinical assessment from one of these individuals can provide you with recommendations for treatment which may include individual or group counseling, medications, or a higher level of care such as inpatient treatment.
Decide if — when — and how — to tell your employer.
Disclosure of your depression to your employer is a personal choice. Federal regulations and laws govern the on the job treatment of people with mental disabilities, however some people worry that they may face negative responses such as being treated differently, bullied or passed up for advancement by making these disclosures.
Before you disclose your diagnosis, take some things into consideration. What type of industry do you work in? How supportive is the person you are disclosing to? What’s the company culture like?What’s your purpose in telling them? What’s the potential negative impact? Disclosure of a disability is necessary to receive reasonable accommodation, but if you’re not needing accommodation, disclosure is voluntary.
Take care of your body and mind.
It is important to make sure that you are getting adequate sleep (6-8 hours per night). Be aware of your nutrition and health choices. Talk a walk, get some sun, or engage in some type of exercise. Meditate or focus on breathing deeply and slowly.
Tap into support.
Communicate through connection with family and friends. While texting and email are the way of the world, reach out, have a conversation, or meet up in person.
Anticipate job triggers.
Anticipate triggers and have a plan. Deadlines, unexpected changes in policy, and projects can all be triggers for depression. Put your tools in place when things are going well like practicing breathing, mindfulness, or stretching. Set yourself reminders to do these daily.
Take breaks.
We often think we are most productive when we push through a project but breaks can actually help us be more productive. Depression can cause our brains to work harder and it takes a lot of energy constantly reframing negative thoughts.
Personalize your workspace.
Think about pictures or personal sayings that will focus on lifting your mood or centering you. Think about your five senses: seeing, hearing, feeling, smelling and tasting. Some people keep essential oils at their desk to help.
Find your work-life balance, and protect it.
For many people this is a difficult task. Create boundaries and stick with them. Think about pursuing valued personal activities. Exercise, good nutrition, connection, adequate sleep, relaxation and time away from the employment demands can often be the best preventive medicine against depression and personal stress resulting from imbalance.
Remember, if you or someone you know is considering suicide, get help from a crisis or suicide prevention hotline such as the National Suicide Prevention Lifeline at 800-273-8255.
http://www.mentalhealthamerica.net/workplace-wellness
http://idealog.co.nz/workplace/2017/09/biggest-causes-workplace-depression-and-how-you-can-prevent-it
http://www.huffingtonpost.com/2012/02/02/depression-workplace-hidden-job_n_1250568.html
http://www.bytestart.co.uk/guide-mindfulness-workplace-staff-wellbeing.html
http://www.huffingtonpost.com/2014/09/16/work-and-depression_n_5823534.html