Every person experiences the workplace blues at some point in life. Most people will suffer from work-related anxiety and depression at some point in their life.
Whether it happens while doing a job that is not along the career path you had imagined for yourself or simply down to a tough few weeks at the office, the feeling is inevitable and will be experienced by many in life.
Work that isn’t meaningful or fulfilling and lacks enjoyable social interaction can impact one’s mental health and lead to several mental health issues.
The problem doesn’t only come up for those doing work that they don’t enjoy. You may find your work meaningful, socially interactive, and beneficial to the community and still struggle with the pressure, deadlines, and expectations others have of you.
Worrying about slip-ups and the impact they’ll have on your job or whether or not you’ll get the promotion you’ve been working towards are small ways to put unnecessary pressure on ourselves that can affect our mental health.
Generally, these issues are out of your control and show that you have too much on your plate. Many feel the need to overachieve to impress their boss or prove themselves to everyone else.
Workplace depression not only counteracts the goal to succeed but also places immense pressure on the individual.
Lots of in-depth research has been done on the issue of job insecurity and has found that when we worry about whether or not we’ll lose our job, our overall well-being begins to suffer.
Believing that you are worthy of your job, highly employable, and finding another job when necessary will significantly impact and fight off any insecurities you may have in the workplace.
Simple Strategies to Keep Work Depression at Bay
Work worries will come and go, and some may stick around for a while if you don’t learn how to avoid them. Learning how to respond to stresses in the workplace will help you conquer any work depression and maintain a happy and healthy mind while staying physically in check.
Regular exercise helps release stress and any pent-up energy activated by the fight-or-flight situations you may have faced during the day. Incorporating an exercise element in your week will help you find a release of any unwanted energy while working on your body and giving it the necessary treatment.
Regular exercise is often prescribed to patients suffering from depression and has been proven to have numerous healing qualities. Often it helps to release happy endorphins and allows you to think through situations that you may have to face the next day, finding the best possible route for you to take.
Focusing on your breathing is an effective way of staying calm and getting through the more stressful situations in the workplace. Centering your breathing will enable you to reason about the obstacles you may face in the workplace and find the best way to resolve any conflict.
A good exercise is imagining that your lungs are a balloon. Imagine the balloon is filling up with air and then slowly exhale, keeping the balloon in mind. Picture the balloon slowly deflating as you push the air out of it.
Continue this for 5-10 breaths and proceed normally. Doing this during the more stressful situations will help you stay calm and stop any panic from clouding your mind and judgment.
Fact Over Fiction
Be fact-focused – people who feel insecure about their job or position tend to focus on the ‘what ifs?’ and forget to look at the facts.
They create imaginary scenarios where they are significantly weaker and base the way they proceed on fictionary ideas.
Instead of thinking about the worst possible scenario, focus on reality.
Even if the threat of being laid off is real, there are other options and routes for you to take. It isn’t the end of the world, and you are still fully capable of doing your job if you focus positively.
Allowing these insecurities to get better will cause more damage than if you were to face the facts and keep your stress in check.
When things are getting a bit too stressful for you at work, turn to a hobby or hang out with friends and spend some time with your family. Getting some distance from the events that stressed you out will help you take a step back and analyze your situation and proceed further.
Find a list of healthy distractions that work for you. Avoid using alcohol or food as your coping mechanism, as these will add unnecessary elements to your life that you do not need. Watch a good movie, read a book or learn a new skill. Go on a mini-vacation and spend some time working through your problems before you return.
Your mind will feel refreshed and clear when you return, and you’ll be able to avoid the negative tendencies that make you feel insecure, down, and contribute negatively to your mental health.
Learning how to react and manage stress is vital when avoiding putting unnecessary strain on your mental health. Your mind and body will benefit if you know how to stop putting pressure on yourself and ignore workplace insecurities.