In addition to feeling out of control, a major cause of depression is experiencing too much change, too quickly, without sufficient time to adapt. With the major transformations taking place in many American workplaces, along with the rapid rate of social and technological changes in society, it's not surprising that depression and stress-related disorders are affecting workers in record numbers.
While individuals with clinical depression (defined as persistent and severe enough to interfere with day-to-day functioning) should seek professional help, there are steps you can take to help you cope with the everyday stress that can sometimes overwhelm us, especially in a time of rapid change. Jane Speer, MSW, a marriage and family therapist with
Aurora Family Service/Aurora Behavioral Health Services, offers these suggestions in her “Depression Busters” workshop:
Reach out for help. Spend time with a trusted friend or seek support from family members. Join a support group, or organize your own. Other people can provide a comforting source of understanding and support.
Express yourself. Don't “censor” your feelings. Anger, sadness, and fear are all normal emotions and are less destructive if they're acknowledged. Many people find keeping a journal a useful tool for becoming more aware of their feelings.
Control what you can. You determine how you react to stressful situations. Learn to say “no” to unnecessary demands on your time, get adequate sleep and exercise, eat nutritiously and avoid escaping through smoking, alcohol, overeating or other excesses that may provide temporary relief but will make you feel worse in the long run.
Practice positive self-talk and relaxation techniques. Negative thinking patterns are self-fulfilling. Visualize success, identify and praise your good points, and set aside time for yourself. Whatever gives you pleasure and nourishes your spirit—whether a creative hobby, volunteering, pets, reading, meditation, exercise or being alone with nature—should be an important part of your day.
Don't hesitate to seek professional help when needed. Call your EAP for a confidential assessment of your situation and solutions to get you back on track. Seeking help when needed is a sign of strength.
Call your EAP at (414) 257-2124 or 1-800-236-3231
To get a good night's sleep,
get moving!
Exercise may be the key to better sleep. A recent study in the Journal of the American Medical Association found that sleep was improved after exercise for 43 men and women with moderate sleep problems. After 16 weeks
of moderate exercise (30 to 40 minutes four times a week), the exercising group showed significant improvement in quality of sleep, fell asleep more quickly and slept longer than the non-exercising
control group.
In addition to the many other benefits of exercise, it may be the healthiest prescription for those with
sleep problems.
