How to Deal with the Anxiety And Depression That Work Brings Us
How to deal with the anxiety and depression that work brings us?
However, work is not an easy task. Many times, we face various challenges at work:
Difficulty adjusting the balance between life and work
Disharmonious interpersonal relationships with colleagues and bosses
The work content is too difficult and boring
When we encounter these situations, it is easy to produce all kinds of anxiety and depression. If these emotions are not handled properly, they will continue to accumulate and eventually lead to psychological problems.
Here are some suggestions from human resource workers and psychologists to teach us how to face and manage various negative emotions generated in our work and maintain our mental health.
Have a chat with your boss
Some employees may be reluctant to discuss their personal mental health with managers. In this case, employees can try to seek solutions through union representatives or the human resources department. Employees with mental illness have the right to receive certain care in accordance with relevant laws and regulations. Of course, the premise is that you do not hide your illness.
If you feel uncomfortable talking face-to-face, then writing a written request for mediation is also appropriate. Many workplaces have built-in related resources and procedures.
As people’s attention to anxiety, depression and other mental illnesses has increased in recent years, many companies have provided employees with psychological assistance methods and resources. Just recently, the “Work Plan for Exploring Special Services for the Prevention and Treatment of Depression” announced by the state has listed high-pressure employees as the key targets for the prevention and treatment of depression in the future. In the near future, there will be more solutions to the psychological pressure of employees at work.
This method depends on the severity of anxiety or depression, but admits that it plays a vital role in normalizing emotions. The most important thing is that you must be aware of your own feelings and realize that feelings of depression and anxiety are not uncommon. People around you may also have similar negative emotions because you have the same working environment.
Understand and identify triggers
Before starting to act and manage negative emotions at work, it is best to evaluate this emotion in detail: What makes me move from one emotional state to another? Is it because I am falling behind on the work item? Or is it working alone all day without contact with others? Do I have to complete this job perfectly?
The evaluation of negative emotions can let us know what triggers our negative emotions. We can further analyze this: Is there such a trigger before? Does it exist for a long time? Why is this happening?
By thinking about these issues, we can master strategies for controlling and managing problems.
Take action and manage
There are three main types of interventions to deal with mental health issues:
Active intervention: This may be a request to your manager, such as a slight extension of the current work deadline, a request to set up some convenience facilities (water dispensers) in the workplace, or a colleague’s help when encountering difficulties.
Sedation intervention: This generally refers to some means to help decompression. For example: go for a walk, pour a cup of hot tea, or call a friend to chat.
Thinking about intervention: This is a longer-term strategy that allows us to become more active every day, identifying and carefully thinking about what we can control and what we cannot control. Focus on managing those that can be controlled, and put aside the uncontrollable factors.
Make a “worry appointment”
In the recent pandemic of the new covid -19 epidemic, news reports and actual conditions will exacerbate people’s anxiety. At this time, set aside some time to worry about the future may play a preventive role, we can call this method “worry appointment.”
If you find that you are worried all day long, then arrange a special time slot for a “worry appointment”. Allow yourself to worry and consider what may happen in the future during this prescribed time period, and then once this time period has passed, don’t worry anymore. Instead of worrying about the future all day long, it is better to put all your worries into the “worry appointment” time slot.