Mental Wellness – Safe Pod at Queenstown https://www.safepod.sg A Wellness Gym Fri, 10 Dec 2021 02:05:42 +0000 en-US hourly 1 https://wordpress.org/?v=6.4.3 https://www.safepod.sg/wp-content/uploads/2021/09/Picture1-90x90.jpg Mental Wellness – Safe Pod at Queenstown https://www.safepod.sg 32 32 Low mood https://www.safepod.sg/low-mood/ Wed, 10 Nov 2021 09:41:46 +0000 https://staging.aidencreative.org/sp/?p=844 Feeling low?

Feeling low is a part of all of our lives at some stage. Everyone feels upset, sad or disheartened from time to time, but for some of us it can be a real problem. The good news is that there are things you can do to improve your mood.

We also have specific tips and expert advice to help you look after your mental health and wellbeing if you are feeling low or worried about coronavirus (COVID-19).

What is low mood? Am I depressed?

Everyone feels low or down from time to time. It does not always mean something is wrong. Feeling low is common after distressing events or major life changes, but sometimes periods of low mood happen for no obvious reason.

You may feel tired, lacking confidence, frustrated, angry and worried. But a low mood will often pass after a couple of days or weeks – and there are some easy things you can try and small changes you can make that will usually help improve your mood.

If you’re still feeling down or no longer get pleasure from things for most of each day and this lasts for several weeks, you may be experiencing depression.

The tips on this page should help, but you may also want to find out about what further support is available.

Top tips to improve your mood

Challenge unhelpful thoughts

The way we think affects the way we feel. Watch our video to learn how to challenge unhelpful thoughts.

Video: Reframing unhelpful thoughts

Increase helpful activity

Low mood can stop us doing important or enjoyable activities. Try listing these things and doing some each day. Start with easier ones and, as you progress, your mood should improve.

Talk to someone

Trusted friends, family and colleagues, or contacting a helpline, can help us when we are struggling. Watch our video for more ideas.

Video: Social connection

Get better sleep

Low moods can make us feel tired. Tiredness can also have a bad impact on our mood. Watch our video on tips to improve your sleep.

Video: Tips for sleeping better

Boost your mood with music

Music can be a powerful way to change our feelings. See if you can create a playlist to listen to when feeling low – start with slower choices and gradually move to faster, uplifting songs. This can help your mood to gradually lift too.

A little activity every day

If you can, doing little things every day to be more active – like taking the stairs instead of a lift, or standing up to stretch your legs every so often when sitting down for long periods – can really lift your mood.

Better Health: Get active

Signs of low mood

Feeling low may cause someone to stop doing the things they like, cut themselves off from loved ones or have difficulty sleeping. Other signs include feeling:

  • sad
  • worried, anxious or panicked
  • tired
  • less confident
  • frustrated, irritated or angry

A low mood should lift after a few days, but if it lasts longer than about 2 weeks, it may be a sign of depression.

Some physical illnesses can cause depression, so it’s important to rule out possible physical causes or side effects from any medication you are taking.

If you’re having thoughts that life’s not worth living, or you’re self-harming or thinking about doing so, it’s important to tell someone. You do not have to struggle alone – urgent help and support is available right now if you need it.

Possible causes of low mood or depression

There are lots of things that can influence our mental health, such as our upbringing, childhood environment, things that happen to us and even our temperament.

Learn more about what affects our mental health and what support is available for life’s challenges.

Read more about dealing with life’s challenges

Support if you have low mood or depression

Source

https://www.nhs.uk/every-mind-matters/mental-health-issues/low-mood/

]]> Stress https://www.safepod.sg/stress/ Wed, 10 Nov 2021 09:39:17 +0000 https://staging.aidencreative.org/sp/?p=842 Feeling stressed?

Stress is something everyone feels at times, and there are all kinds of stressful situations that can be a part of daily life. Low-level stress can even be helpful or motivational.

There are plenty of things you can do to help cope with stressful events, and simple steps you can take to deal with feelings of stress or burnout.

We also have specific tips and expert advice to help you look after your mental health and wellbeing if you are feeling stressed or anxious about coronavirus (COVID-19).

What is stress?

Stress is the body’s reaction to feeling threatened or under pressure. It’s very common, can be motivating to help us achieve things in our daily life, and can help us meet the demands of home, work and family life.

But too much stress can affect our mood, our body and our relationships – especially when it feels out of our control. It can make us feel anxious and irritable, and affect our self-esteem.

Experiencing a lot of stress over a long period of time can also lead to a feeling of physical, mental and emotional exhaustion, often called burnout.

The tips on this page should help, but if you have been experiencing stress for some time and it’s affecting your daily life or causing you distress, you should consider seeking further support.

Top tips to deal with stress and burnout

Split up big tasks

If a task seems overwhelming and difficult to start, try breaking it down into easier chunks, and give yourself credit for completing them.

Allow yourself some positivity

Take time to think about the good things in your life. Each day, consider what went well and try to list 3 things you’re thankful for.

Challenge your thoughts

The way we think affects the way we feel. Watch our video to learn how to challenge unhelpful thoughts.

Video: Reframing unhelpful thoughts

Be more active

Being active can help you to burn off nervous energy. It will not make your stress disappear, but it can make it less intense.

Better Health: Home workout videos

Talk to someone

Trusted friends, family and colleagues, or contacting a helpline, can help us when we are struggling. Watch our video for more ideas.

Video: Social connection

Plan ahead

Planning out any upcoming stressful days or events – a to-do list, the journey you need to do, things you need to take – can really help.

Signs of stress or burnout

If you are stressed, you may:

  • feel overwhelmed
  • have racing thoughts or difficulty concentrating
  • be irritable
  • feel constantly worried, anxious or scared
  • feel a lack of self-confidence
  • have trouble sleeping or feel tired all the time
  • avoid things or people you are having problems with
  • be eating more or less than usual
  • drink or smoke more than usual

Possible causes of stress

Stress affects people differently, and the things that cause stress vary from person to person.

The level of stress you are comfortable with may be higher or lower than that of other people around you. Stressful feelings typically happen when we feel we do not have the resources to manage the challenges we face.

Pressure at work, school or home, illness, or difficult or sudden life events can all lead to stress.

Some possible causes of stress are:

  • our individual genes, upbringing and experiences
  • difficulties in our personal lives and relationships
  • big or unexpected life changes, like moving house, having a baby or starting to care for someone
  • money difficulties, like debt or struggling to afford daily essentials
  • health issues, either for you or someone close to you
  • pregnancy and children
  • problems with housing, like the conditions, maintenance or tenancy
  • a difficult or troubled work environment
  • feeling lonely and unsupported

Read more about dealing with life’s challenges

Support for stress

Source

https://www.nhs.uk/every-mind-matters/mental-health-issues/stress/

]]> Anxiety https://www.safepod.sg/anxiety/ Wed, 10 Nov 2021 09:37:20 +0000 https://staging.aidencreative.org/sp/?p=840 Feeling anxious?

Anxiety is something everyone experiences at times, and feeling anxious is a perfectly natural reaction to some situations.

But sometimes feelings of anxiety can be constant, overwhelming or out of proportion to the situation and this can affect your daily life.

The good news is there are plenty of things you can try to help cope with anxiety. We also have specific tips and expert advice to help you look after your mental health and wellbeing if you are feeling worried or anxious about coronavirus (COVID-19).

What is anxiety?

Anxiety is a feeling of unease, like a worry or fear, that can be mild or severe. Everyone feels anxious from time to time and it usually passes once the situation is over.

It can make our heart race, we might feel sweaty, shaky or short of breath. Anxiety can also cause changes in our behaviour, such as becoming overly careful or avoiding things that trigger anxiety.

When anxiety becomes a problem, our worries can be out of proportion with relatively harmless situations. It can feel more intense or overwhelming, and interfere with our everyday lives and relationships.

The tips on this page should help you manage feelings of anxiety. But if your anxiety is affecting your daily life or causing you distress, you could consider seeking further support.

Top tips to cope with anxiety

Shift your focus

Some people find relaxation, mindfulness or breathing exercises helpful. They reduce tension and focus our awareness on the present moment.

Try NHS-recommended relaxation exercises

Understand your anxiety

Try keeping a diary of what you are doing and how you feel at different times to help identify what’s affecting you and what you need to take action on.

Challenge your anxious thoughts

Tackling unhelpful thoughts is one of the best things we can do to feel less anxious. Watch the video to find out more.

Video: Reframing unhelpful thoughts

Make time for worries

If your worry feels overwhelming and takes over your day, setting specific “worry time” to go through your concerns each day can help you to focus on other things. Watch the video for more advice.

Video: Tackle your worries

Face the things you want to avoid

It’s easy to avoid situations, or rely on habits that make us feel safer, but these can keep anxiety going. By slowly building up time in worrying situations, anxious feelings will gradually reduce and you will see these situations are OK.

Look at the bigger picture

If we feel anxious about a situation, we might get stuck on the details and stop seeing things rationally. Thinking about your problem or situation from someone else’s view can make it easier to come up with a plan. What advice would you give to a friend or family member?

Signs of anxiety

Anxiety can show in a variety of ways. This can be as changes in your body, in being constantly worried or changes in your behaviour, such as becoming overly careful or avoiding things that trigger anxiety.

You may:

  • feel tired, on edge, restless or irritable
  • feel a sense of dread
  • be unable to concentrate or make decisions
  • have trouble sleeping
  • feel sick, dizzy, sweaty or short of breath
  • be shaky or trembly
  • get headaches or tummy aches
  • avoid situations or put off doing things you are worried about
  • have difficulty falling or staying asleep
  • experience a noticeably strong, fast or irregular heartbeat
  • have pins and needles
  • have a dry mouth
  • sweat excessively
  • repeatedly check things or seek assurance from others

What causes anxiety?

Anxiety affects everyone differently and can be brought on by different situations or experiences. It is our body’s natural reaction to perceived danger, focusing our attention and giving us a rush of adrenaline to react, sometimes called the “fight or flight” response.

Sometimes it can be difficult to know what is making you anxious, which can be upsetting or stressful in itself. That’s why learning to recognise what is making you anxious can help so you can deal with the uncertainty better.

Some people naturally react more than others, and there are times when everyone may go through stressful situations and feel anxious because of uncertainty or perceived threat.

There are lots of things that can influence our mental health, such as our upbringing, childhood environment, things that happen to us and even our temperament. Learn more about what affects our mental health and what support is available for life’s challenges.

Read more about dealing with life’s challenges

Support or treatment for anxiety

Source

https://www.nhs.uk/every-mind-matters/mental-health-issues/anxiety/

]]> Mental health and self-care for young people https://www.safepod.sg/mental-health-and-self-care-for-young-people/ Wed, 10 Nov 2021 08:21:28 +0000 https://staging.aidencreative.org/sp/?p=813 It’s fair to say the past 18 months have not exactly been easy, and many of us are feeling uncertain or anxious about the future. But there’s loads of things we can all do to look after our mental wellbeing, and taking any time you can for self-care is massively important, especially now.

Knowing what steps we can take to support our mental wellbeing can help us feel better, sleep better and have better relationships with the people around us – and that goes not just for today but for the future too.

Check out our videos for all sorts of tips on exercise, sleep and how to take care of yourself on social media.

You will also find links to help for groups of people who may be finding things particularly tough, or have additional needs, and support with some of the issues you may be facing.

Get support

If you’re struggling with your mental health, or you’re worried about one of your friends, there are lots of organisations and charities that offer help specifically for young people.

Support from charities

The Mix has a free, confidential telephone helpline and online service that aims to find you the best help, whatever the problem.

Shout 85258 provides free, confidential, 24/7 text message support in the UK for anyone struggling to cope. They can help with issues including suicidal thoughts, depression, anxiety, panic attacks, abuse, self-harm, relationship problems and bullying. Text “Shout” to 85258 to speak to an empathetic, trained volunteer who will listen and work with you to solve problems.

If you’re under 19, you can also call 0800 1111 to talk to Childline. The number will not appear on your phone bill

Support from the NHS

You can find more information about NHS children and young people’s mental health services (CYPMHS) on the NHS website. You can also look at your local Clinical Commissioning Group website.

Alternatively, most services also have their own website with information about access, referrals (including whether you can “self-refer”) and contact details – try searching in your area for “CYPMHS” or “CAMHS” (children and adolescent mental health services, an older term used for some CYPMHS).

You can also talk to an adult you trust – for example a parent, carer, teacher, social worker or GP – and they can look into this for you.

Struggling with student life

On top of all the usual thoughts, feelings and worries that are part and parcel of student life, the changes brought about because of COVID-19 – and the possibilities of a lack of face-to-face learning and needing to self-isolate due to outbreaks at uni – mean there’s lots going on right now that might be tough to deal with.

It’s a totally natural reaction to a difficult situation, and there’s plenty of help available if you think you or someone you know needs it.

Find out more about student life during COVID-19 and where to get support:

Help for problems during coronavirus (COVID-19)

Some of us have faced really hard times recently. It can feel like no one can help, but there are lots of organisations out there to support you through:

Barnardo’s has also set up the See, Hear, Respond support hub – a dedicated service to help children, young people and their families or carers with problems caused by the COVID-19 outbreak.

Support for different groups

There are lots of organisations and networks who provide advice and support for specific groups. It can help to connect with other young people and supporters who understand where you are coming from:

If you have learning disabilities or you are autistic, this may have been an especially difficult time for you. Here are some resources that might be useful:

Source

https://www.nhs.uk/every-mind-matters/mental-wellbeing-tips/youth-mental-health/

]]> Looking after a child or young person’s mental health https://www.safepod.sg/looking-after-a-child-or-young-persons-mental-health/ Wed, 10 Nov 2021 08:18:40 +0000 https://staging.aidencreative.org/sp/?p=811 There are times when we all feel the strain. As parents and carers, there are ways we can support children and young people to give them the best chance to stay mentally healthy.

Some children and young people have enjoyed being off school, while others will have really struggled – with the coronavirus outbreak keeping them at home and away from friends. Others may be coming to terms with family problems, loss or changes to their living situation.

With nationwide and local restrictions being regularly reviewed, they may also have to deal with self-isolating because of an outbreak in school or another period of school closure, or have worries about getting or passing on the virus. It’s still uncertain what further changes we all may face.

Feelings like these will gradually ease for most, but there are always steps you can take to support them emotionally and help them cope with problems they face.

There’s support available if you feel you or they need it.

Top tips to support children and young people

Be there to listen

Regularly ask how they’re doing so they get used to talking about their feelings and know there’s always someone to listen if they want it. Find out how to create a space where they will open up.

How to start a conversation with your child

Support them through difficulties

Pay attention to their emotions and behaviour, and try to help them work through difficulties. It’s not always easy when faced with challenging behaviour, but try to help them understand what they’re feeling and why.

Help with difficult behaviour and emotions

Stay involved in their life

Show interest in their life and the things important to them. It not only helps them value who they are but also makes it easier for you to spot problems and support them.

Encourage their interests

Being active or creative, learning new things and being a part of a team help connect us with others and are important ways we can all help our mental health. Support and encourage them to explore their interests, whatever they are.

Take what they say seriously

Listening to and valuing what they say, without judging their feelings, in turn makes them feel valued. Consider how to help them process and work through their emotions in a more constructive way.

The Anna Freud Centre support guide

Build positive routines

We know it still may not be easy, but try to reintroduce structure around regular routines, healthy eating and exercise. A good night’s sleep is also really important – try to get them back into routines that fit with school or college.

Sleep tips for children

Signs something is wrong

Around 1 in 8 children and young people experience behavioural or emotional problems growing up. For some, these will resolve with time, while others will need professional support.

It can be difficult to know if there is something upsetting a child or young person, but there are ways to spot when something’s wrong. Look out for:

  • significant changes in behaviour
  • ongoing difficulty sleeping
  • withdrawing from social situations
  • not wanting to do things they usually like
  • self-harm or neglecting themselves

Remember, everyone feels low, angry or anxious at times. But when these changes last for a long time or are significantly affecting them, it might be time to get professional help.

You know your child better than anyone so, if you’re worried, first think if there has been a significant, lasting change in their behaviour.

This could be at home, school or college; with others or on their own; or in relation to specific events or changes in their life.

If you’re concerned or unsure, there is lots of support out there, including professional help in the support section of this page.

MindEd for Families also has information explaining some common behavioural problems in different age groups.

MindEd: Should I be concerned or worried?

Looking after your own mental health

Parenting or caring for a child or young person can be tough. It’s important to make sure you look after your own mental wellbeing, as this will help you support yourself and those you care about.

Try to recognise and acknowledge when you’re feeling low or overwhelmed. Struggling with something or experiencing your own mental health problems does not make you a bad parent or carer.

It’s completely normal to be worried, scared or helpless during difficult times, and feeling this way is nothing to be ashamed of.

Is there a friend, fellow parent or carer you trust enough to tell how you’re feeling? Maybe there’s family, friends or a colleague who could support you or allow you a break?

There’s plenty of help out there. You should never feel like you have to cope on your own.

Young Minds has lots of support for parents, including a helpline and guidance around parenting with a mental illness.

Mind has information and suggestions on how to manage parenting with a mental health problem.

Scope has advice on managing stress when caring for a disabled child.

Find more mental health advice

Get support

If you’re concerned about a child or young person’s mental health, you can get free, confidential advice via phone, email or webchat from the Young Minds Parents Helpline.

Action for Children has lots of tips to help you spot signs of mental health issues in children and advice on the action you can take to help.

Barnardo’s has also set up the See, Hear, Respond support hub – a dedicated service to help children, young people and their families or carers with problems caused by the coronavirus outbreak.

Experiencing the loss of a friend or loved one can be extremely difficult. The Childhood Bereavement Network has information and links to national and local organisations you or the child you look after might find helpful.

Any professional that works with children and young people should be able to help you get support. You could talk to a teacher, school nurse, social worker or GP.

You can find more information about NHS children and young people’s mental health services (CYPMHS) on the NHS website. You can also look at your local Clinical Commissioning Group website, and most services also have their own website with information about access, referrals (including whether you can “self-refer”) and contact details – try searching in your area for “CYPMHS” or “CAMHS” (children and adolescent mental health services, an older term used for some CYPMHS).

If you are worried about a child or young person who has or may have an eating disorder, check if your local Children and Young People’s Community Eating Disorder Team accepts self-referrals and contact them as soon as possible. You can also speak to your GP. Beat has lots more useful advice for children, young people and adults.

If you look after a child that has additional needs, Mencap, the Mental Health Foundation and the National Autistic Society all have excellent resources and support for parents or carers of children with learning disabilities or autism.

Do not hesitate to get urgent support if you think either you or your child needs it.

Source

https://www.nhs.uk/every-mind-matters/supporting-others/childrens-mental-health/

]]> Work Depression: How to Take Care of Your Mental Health on the Job https://www.safepod.sg/work-depression-how-to-take-care-of-your-mental-health-on-the-job/ Wed, 10 Nov 2021 08:00:30 +0000 https://staging.aidencreative.org/sp/?p=806 If you feel depressed when working, you’re not alone. Sadness, anxiety, loss of motivation, difficulty concentrating, unexplained bouts of crying, and boredom are just a small sampling of the things you may be feeling if you’re experiencing depressive symptoms at work.

Depression impacts over 17 million American adults each year.

And data from the State of Mental Health in America 2021 survey shows that the number of people seeking help for depression increased significantly from 2019 to 2020.

There was a 62 percent increase in people who took the survey’s depression screen — and of those people, 8 in 10 tested positive for symptoms of moderate to severe depression.

When you consider that full-time employees spend an average of 8.5 hours per day working on weekdays and 5.5 hours working on weekends and holidays, according to the Bureau of Labor Statistics, it comes as no surprise that many of them will experience symptoms of depression while on the job.

Read on to find out why work might be triggering depressive symptoms, how to identify the signs, where to get help, and what you can do to start feeling better.

What is work depression?

While a job may not cause depression, the environment may worsen symptoms for people who already live with depression.

“Any workplace or job can be a potential cause or a contributing factor for depression depending on the level of stress and available support at the workplace,” said Rashmi Parmar, MD, a psychiatrist at Community Psychiatry.

According to the World Health Organization (WHO), a negative working environment can lead to:

  • mental and physical health concerns
  • absenteeism
  • lost productivity
  • increased substance use

Mental Health America reports that depression ranks among the top three problems in the workplace for employee assistance professionals.

As with any other health condition, Parmar says, awareness and early detection are key.

“Depression is a complex condition with a varied manifestation of thoughts, feelings, and behavior that can affect anyone and everyone, and a variety of work and non-work-related factors might be at play when we consider someone struggling with workplace depression,” she explained.

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.

According to Parmar, 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

Leela R. Magavi, MD, a psychiatrist and regional medical director at Community Psychiatry, said she works with many clients who are adversely affected by engaging in work they aren’t passionate about.

“Individuals can mindlessly complete tasks throughout the day and begin to feel disconnected and demoralized, which can exacerbate anxiety and depressive symptoms,” she explained.

Others may have little time to consume meals or hydrate throughout the day, which Magavi suggested could worsen fatigue and inattentiveness.

Does working remotely make you more likely to be depressed?

Working remotely, while convenient, comes with its pitfalls. According to Parmar, the boundary between personal and professional life can easily disappear, causing major upheavals in your daily routine.

And creating and sticking to a structured routine at home is easier said than done.

“Without a routine, boredom can slowly creep in, giving way to depressive feelings and thoughts,” she said.

Without the social environment at work, Parmar said many people working from home experience feelings of loneliness and isolation.

“We’re forced to rely on chats or messages, phone calls, and video calls to connect with our friends and colleagues, which adds to our already increased screen time,” she said.

Adding to this, Parmar said many people might be working more hours than usual, since it can be hard to keep track of time while at home.

“It is very natural to get overwhelmed from all these factors and feel depressed or anxious,” she explained.

Magavi suggested prolonged remote work could create many emotional, physical, and financial hurdles for individuals.

“Low-income families are significantly disadvantaged due to limited resources or access to stable Wi-Fi, while other families, regardless of income, may be increasingly exposed to domestic violence due to displaced anger caused by the pandemic and associated stressors,” she said.

“Individuals may feel like there is nothing to look forward to, or they may struggle, as they no longer have an outlet to normalize their feelings of burnout with fellow employees,” she added.

What can you do if you feel depressed while working?

No matter where you work, managing symptoms at work can be challenging. The good news is there are things you can do when you’re feeling depressed:

  • Take a 10-minute break away from your desk or office.
  • Take a lunch break and get outdoors.
  • Go for a quick walk during a break — even if it’s indoors, exercise does wonders for mental health.
  • Take a mental health day.
  • Practice a few minutes of mindfulness meditation.
  • Incorporate deep breathing exercises into your day.
  • Say no to one small thing that allows you to experience less stress during the day.
  • Watch a funny video.

What are common risk factors for depression at work?

Some of the risk factors for depression at work, according to Magavi, include:

  • dismissive managers
  • effort-reward imbalance
  • workplace politics
  • workplace gossip
  • workplace bullying
  • high job demands
  • low decision latitude
  • limited social support in the workplace

Parmar pointed to additional risk factors like:

  • unfair expectations
  • excessive workload
  • unclear or mismanaged roles at work

She also suggested that a poor job fit can increase emotional and physical distress, leading to burnout, as can a poor emphasis on work-life balance.

Additionally, excessive long shifts of 10 to 12 hours or more or shifts during odd hours of the day that disrupt routines and sleep patterns are also risk factors.

A 2019 review found that shift workers, especially females, were at an increased risk for poor mental health — specifically symptoms of depression.

How is depression related to work treated?

If you’re noticing a link between depressive symptoms and your workplace, don’t wait to seek help. Talking with your immediate supervisor or boss is a good first step — as long as you feel supported by them.

Sometimes a change in assignment or location within an office or organization can help reduce symptoms.

You can also ask the human resources department if your company has an employee assistance program. This is a work-based program that offers mental health–related services for personal and work concerns.

Outside of work, a combination of psychotherapy, medication, and lifestyle interventions are often recommended for treating depression.

Additionally, Parmar said that employers and colleagues can play a significant role in identifying an individual at risk.

“It’s important to create a culture of spreading awareness and reducing the stigma associated with mental health disorders at the workplace, so affected individuals are encouraged to seek help freely without any prejudice when needed,” she explained.

In fact, a 2014 study found that universally delivered workplace mental health interventions — and more specifically, cognitive-behavioral health-based programs — can reduce the level of depression symptoms among workers.

With that in mind, managers, supervisors, and employees can be trained to initiate such conversations with people who need help and support them in their search for timely care.

The bottom line

Experiencing symptoms of depression while at work can feel overwhelming. Identifying signs like anxiety, crying, boredom, and lack of interest is the first step to getting help.

If you’re concerned about work depression, consider reaching out to your supervisor or human resources department. They can help you find a counselor through an employee assistance program.

You can also seek treatment through a therapist or psychologist.

Remember, you’re not alone. If you’re not ready to reach out at work, make an appointment with a doctor or mental health professional.

Source

https://www.healthline.com/health/depression/work-depression

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