?? Tips on Battling Depression in the Workplace ???

What are the signs of work depression?

The signs of?depression at work?are similar to general depressive symptoms. That said, some may look more specific to a workplace setting.

This depression will affect your level of functioning in your job as well as at home, Parmar said.

Some of the more common signs of work depression include:

• increased?anxiety?levels, especially when managing stressful situations or thinking about work when you’re away from your job.
• overall feelings of boredom and complacency about your job

low energy and lack of motivation to do things, which can sometimes manifest as boredom in tasks.

• persistent or prolonged feelings of?sadness?or low mood.
• loss of interest in tasks at work, especially duties that you previously found interesting and fulfilling.
• feelings of hopelessness, helplessness, worthlessness, or overwhelming guilt
• inability to concentrate or pay attention to work tasks and trouble retaining or remembering things, especially new information.
• making excessive errors in daily work tasks
• an increase or decrease in weight or?appetite.
• physical complaints like headaches, fatigue, and upset stomach.
• increased absences or coming late and leaving early.
• impaired decision-making capacity
• irritability, increased anger, and poor frustration tolerance
• crying?spells or tearfulness at work, with or without any apparent triggers
• trouble sleeping or sleeping too much (like taking naps during regular work hours)
• self-medication?with alcohol or substances

If you’re good at masking or internalizing them, these signs of work depression might not be visible to your co-workers. But there are some symptoms they may be more likely to notice.

Here are some common signs of work depression to be aware of:

• withdrawal or isolation from other people
• poor self-hygiene or significant change in appearance
• late arrival at work, missed meetings, or absent days.
• procrastination, missed deadlines, reduced productivity, subpar performance in tasks, increased errors, or difficulty making decisions.
• seeming indifference, forgetfulness, detachment, and disinterest in things
• an appearance of tiredness for most or part of the day (may be taking afternoon naps at work)
• irritability, anger, feeling overwhelmed, or getting very emotional during conversations (may start crying suddenly or become tearful over trivial things)
• lack confidence while attempting tasks.

Why you might be depressed at work.

There are various reasons why you may be dealing with an increase in depressive symptoms at work. And while no two people — or experiences — are the same, some common themes seem to emerge when pinpointing the causes or triggers of signs of depression at work.

While not an exhaustive list, the following situations may contribute to work depression:

• feeling like you have no control over work issues
• feeling like your job is in jeopardy
• working in a toxic work environment
• being overworked or underpaid
• experiencing workplace harassment or discrimination
• working irregular hours
• lacking balance between work and home
• working in a setting that doesn’t match your personal values
• doing work that doesn’t further your career goals
• experiencing poor or unsafe working conditions

Work stress vs. work depression

It’s not uncommon to experience stress at work, but don’t ignore feelings of depression. It’s important to know the difference.

Work stress

• stress that decreases in intensity when the stressor passes
• occasional bouts of feeling anxious and irritable
• muscle tension or headaches

Work depression

• increased feelings of sadness and crying
• persistent feelings of anxiety
• increased lack of focus and concentration
• feeling bored and not fulfilled in your job

Therapy for depression

If you’re experiencing symptoms related to mild to moderate depression, you may benefit from therapy with a trusted, qualified therapist. Many experts will try therapy prior to trying medication. However, if depression is more severe, many will try a combination of therapy and medication.

Talk therapy

Talk therapy?involves discussing your problems and how you feel with a trained therapist. Your therapist can help you detect patterns of thought or behavior that contribute to your depression.

You may be given homework, such as tracking your moods or writing in journals. This will help you to continue your treatment outside of appointments. Your therapist can also teach you exercises to reduce stress and anxiety and help you understand your illness.

A therapist can also help you create strategies to identify and avoid any triggers that exacerbate your depression. This includes developing coping mechanisms for when you experience these triggers.

Talk therapy may resolve temporary or mild depression. It can often treat severe depression but not without other treatments such as medication.

Cognitive therapy

Cognitive therapy aims to determine the negative thoughts and emotions that exacerbate depression. This type of therapy helps people identify these unhelpful though patterns and to turn them into more productive ones.

Usually, cognitive therapy is a short-term and last between 6 weeks to 4 months.

Behavioral therapy

Behavioral therapy?seeks to identify and help change potentially self-destructive or unhealthy behaviors. It functions on the idea that all behaviors are learned and that unhealthy behaviors can be changed. The focus of treatment is often on current problems and how to change them.

This type of therapy usually focuses on helping patients engage in activities that will enhance their feelings of well-being.

Cognitive behavioral therapy

Cognitive behavioral therapy (CBT)?is a type of psychotherapy. This form of therapy modifies thought patterns in order to change moods and behaviors. It’s based on the idea that negative actions or feelings are the result of current distorted beliefs or thoughts, not unconscious forces from the past.

CBT is a blend of cognitive therapy and behavioral therapy. It focuses on addressing both the negative thought patterns and the behaviors that contribute to depression.

Additional treatment options

There are a variety of alternative and natural treatments that are often used to treat depression. These treatments shouldn’t be used without consulting your doctor first, especially if you’re taking prescription antidepressants or other medications.

Natural remedies

Sometimes it can be helpful to use complementary or natural treatments for depression alongside traditional ones. Be sure to check in with your doctor before adding supplements or other complementary treatments to your routine.

Support groups

Organizations such as the?National Alliance on Mental Illness (NAMI) ?offer support groups, education, and other resources to help address depression and other mental health conditions.

The?Anxiety and Depression Association of America (ADAA) ?is an international nonprofit organization dedicated to preventing and treating a variety of mental illnesses, including depression. The association provides?free in-person and virtual support groups ?in the U.S., Canada and Australia but it also has a?thriving online anxiety and depression support group ?with more than 59,000 members. T

If you’re experiencing suicidal thoughts, call 911 or the National Suicide Prevention Lifeline at 800-273-8255.

Crisis hotlines

If you need to talk to someone right away, help is available:

• Call the?National Suicide Prevention Lifeline ?at 1-800-273-8255.
• Text “HOME” to the?Crisis Text Line ?at 741741.
• Call the?Samaritans 24-Hour Crisis Helpline ?at (877) 870-4673 (HOPE).
• If you’re living with a mental health or substance use disorder, call?SAMHSA’s National Helpline ?at 800-662-4357.
• Not in the U.S.? Find a helpline in your country with?Befrienders Worldwide .

Lifestyle changes

Certain lifestyle changes can help you manage your depression. These can be used along with treatment from your therapist to get your best results.

Avoiding alcohol and substance use can make a big impact on your depression. Some people may feel temporary relief from their depression when consuming alcohol or taking drugs, but once these substances wear off, your symptoms can feel more severe. They can even make your depression more difficult to treat.

Eating nutritious meals and staying physically active can help you feel better all around. Exercising regularly can increase your endorphins and relieve depression. Getting enough sleep is also essential to both your physical and mental health.

How to find treatment near you

The first step in getting treatment for depression is making an appointment with your general practitioner. They can recommend doctors in your area.

If you’re religious, ask your religious leader if they have counselors to recommend. Some people prefer faith-based counseling, which incorporates their religion into a treatment plan.

You can also check healthcare databases for therapists, psychiatrists, and counselors. These databases can provide you with information such as certifications, accepted insurance providers, and reviews left by other people.

How to find the right treatment

Sticking to your treatment plan is one of the most important things you can do. It’s easy to get discouraged in the first few weeks of treatment, and you may feel like you don’t want to continue. All types of treatment can take a few months before you notice a difference.

It can also feel like you’re doing much better, causing you to stop treatment altogether. Never stop treatment without consulting your doctor first.

You should feel comfortable talking to your therapist. If you don’t, try switching to a new one. You may have to meet with several therapists before you find the one that’s right for you.

You should also talk to your therapist about your feelings toward your therapy sessions and your overall treatment plan. This allows them to work with you and make changes if your treatment plan isn’t working.

Finding the right treatment is often a trial-and-error process. If one doesn’t work, it’s good to move on. If 2 or more months have gone by and you’ve stuck to a treatment but don’t feel any relief from the depression, it’s likely not working for you. You should experience relief from depression within 3 months of starting a medication.

Talk to your doctor immediately if your:

• depression doesn’t improve after several month of treatment
• symptoms have improved, but you still don’t feel like yourself
• symptoms get worse

These are signs that your treatment plan isn’t working for you.

The bottom line

Depression can be one of the greatest challenges in life. But there are many effective treatments available that can help you manage your depression symptoms.

Depending on the severity of your symptoms, your treatment plan may include a combination of medication, therapy, and complementary remedies. Make sure to talk with your doctor to figure out the best plan for you.