Any good coping strategies?

[wj74]

I'm finding that on my depressed days, work is a big trigger. Anyone have any good ideas on how to talk myself out of it while I'm there?

[Vikkttoorr99]

When things in my head get all fast and like in a blender and junk, I get some house or dance music that leans to the side of ambient (so it doesn't peel your scalp off)(but everyone's beats per minute likes and dislikes vary).- it has an awesome rhythm - a beat that rarely ever changes which allows me to hook my thoughts to and I can use it to carry me along. Before I found music I could do this with I used to use the washing machine just a little out of balance as a source. I have to watch it though because it's easy to get hyper focused. There's a happy fence some place.

[wj74]

It's not who I work with, it's just working in general when I don't feel like it or sometimes it's that I have so much to do at home and it's all piling up. Good point about doing something you like, I've really been bad about that lately. Winter is bad for me, just being outside makes me happy but when it's cold, forget it.

[sydneylou]

I believe having 'balance' in one's life is important for maintaining a healthy mood. If most of your time is spent working and your job is not providing you fulfillment, that's a lot of time spent stressed and miserable and only compounds your fragile state. By no means am I suggesting I have a balanced life... far from it but when I do work and balance my week out by seeing friends and riding (I have horses) and going to a show,  etc., etc., the crappy work part of my life does not dominate. My job still causes me grief but if I have other stuff going on besides it, it levels the field so to speak. If you can, try to do something YOU LIKE to do everyday. If you have friends or family or someone special, make time with them so your working life isn't all that exists. I realize, however, when you feel depressed, the last thing you want to do is socialize and exercise but spending time doing something - other than work, that gives YOU joy will help your mood and allow you to deal with things, such as work, with a fresher perspective.

Also, I have to ask... is working triggering you or is it where you work and/or who you work with? Is it what you are actually doing (ie. your profession) that causes these triggers or is it thoughts about what you would rather be doing, or "should" be doing or "could" be doing? I say, "should" and "could" because those two words usually cause me to start thinking negatively about myself and life.

Good luck. Sending sunshine your way!

[ApRiLGeTsAngry77]

I have been there also with lack of motivation. What helped me is setting up a daily task worksheet. Make one that goes hour by hour and write briefly what you are going to do. Like this:

10-11AM- work on report
11-12 Eat Lunch

I am not sure what kind of work you do but if that is not doable, make small goals at getting projects done and than reward yourself with a 5 minute do nothing break.

[wj74]

Thanks. :) You know what kills me? The lack of motivation on those days. I just drag. Getting the energy to do my job is almost impossible those days.

[ApRiLGeTsAngry77]

Forgot something.

* Practice mindfulness and/or meditation on breaks. This will help calm you do if anxious or destrict your depression.

[ApRiLGeTsAngry77]

Here are a few tips;

* Take frequent breaks ( even if it is just to the bathroom)
* Break up your work into smaller pieces
* Listen to upbeat music ( if depressd ) and soothing music ( if manic or anxious)
* Talk with your manager and explain you are having a bad day and could you do less stressful/physical work
* Eliminate stressors in your work  environment ( pictures, etc)

It all depends on your work eviornment but most employers will accomidate your requests.

I hope this helps!

[wj74]

Work worsens my depression. :) It was already there, but the stress and work load really get to me and I just get more depressed. Counting down the hours does nothing for me on those days. I can't be the only depressed person with a job. LOL

[Xila31]

You mean work triggers your depression? Hmmm, that's a tough one. Work is a trigger for me too, but the oposite. I get more and more manic from the stress. Sometimes I sit at my desk and I want to scream, I feel like I'm exploding.

I don't know what to do about either one, since work is necessary.