Depression and Work Performance: How to Cope with Depression in the Workplace?

Depression, under the concept of melancholy, has come as one of the oldest terms in the realm of mental disorders. Hippocrates explained the biological origins of depression, suggesting its connection to an increase in black bile around 400 BC (Türkçapar, 2009). Complaints associated with depression can manifest in various forms, including disturbing mood, changes in attitudes towards life, and unreal physical symptoms accompanying depression (Beck, 1967). Research indicates that depression is less prevalent in men compared to women (Ustün, 1999; Weissman and Klerman, 1977). Biologically, genetic and hormonal gender differences may contribute to this phenomenon. In women, hormonal changes during periods like premenstrual, postpartum, and menopausal periods, as seen from a genetic perspective, make them more susceptible to depression. After adolescence, the femininity hormones in women, such as estrogen, progesterone, and other related hormones, increase the vulnerability to depression (Nolen-Hoeksema, 1990).

Depression is a highly complex mental disorder concerning its formation, progression, and treatment. Depression cannot be solely explained by emotional distress. Depression is defined as a syndrome encompassing a set of symptoms, including a deep mood with disturbing emotions, slowing of thinking, talking, and movements, lethargy, inattention and inability to focus, lack of interest and motivation, feelings of worthlessness, self-blame, pessimistic feelings, and thoughts, along with a slowing of physiological functionality (Şireli, 2016).

When depression is defined by its fundamental characteristics:

1.Specific changes in mood: apathy (indifference to surroundings), loneliness, and sadness 2.

2.Negative self-thoughts associated with self-blame and self-condemnation

3Regressive desires and tendencies toward self-punishment: avoidance, hiding, or death

4.Vegetative changes: sleep problems, loss of libido, and anorexia

5.Differentiation in activity level: reduced performance, agitation (Beck, 1967).

Coping recommendations:

1. Depression is mostly built on the past. Reflecting on past events does not necessarily lift us from our current situation. First, we should return to the present and observe what is happening around us. Then, we can review what we can do moving forward.
2. We can pay attention to our sleep routine. Especially during depressive periods, oversleeping or insufficient sleep may become an issue. If we try to meet our daily sleep needs too much or too little, it can make mental recovery more challenging. Therefore, even if it’s difficult, we can try to keep our sleep routine as regular as possible.
3. Especially during depressive periods, our eating behaviors may vary. We can create instant effects on our mood by either eating very little or eating too much. While this may make us feel good in the short term, in the long run, it can lead to an unhealthy situation. In this context, it is important to keep eating behavior within normal limits and establish a regular eating routine.
4. Avoiding social areas and our routines is another factor that perpetuates depression. Distancing ourselves from these areas due to problems in work life can sustain depression. What we need is to try to bring back the things we always do, even if we struggle, to its old routine. If our life returns to its old routine, we can make healthier assessments of the current situation and make new decisions.
5. Exercising will benefit us both mentally and physically. A short walk during the day allows us to review ourselves and our thoughts. Additionally, we can benefit both physically and mentally from the positive gains brought by physical activation.
6. We can use relaxation techniques and meditation to distance ourselves from the weight of the current situation and make a healthy assessment of the situation.
7. Self-care is important during this process. We can maintain the care routines that made us feel good before. Engaging in self-care activities, especially sports and activities that make us feel good (makeup, personal care, hygiene, etc.), can be an important solution in combating depression.
8. Trying to overcome the current situation on our own and not sharing our feelings with anyone can trigger a sharper and harsher experience. We can seek help from our surroundings and share the situation to cope with the problems.

Depression is more rooted in the past. Reflecting on past events does not lift us from the current situation. We should first return to the present and observe what is happening around us. Afterward, we can reconsider what we can do.

Reference:

Beck, A. T. (1967). Depression: Clinical, experimental, and theoretical aspects. New York: Harper and Row. Şireli, Ö., Soykan, A. A. (2016). Investigation of adolescents with depression in terms of parental acceptance-rejection perceptions and family functions. Journal of Psychiatry, 17(5), 403-410. Türkçapar, H. (2009). Depression: Cognitive-behavioral therapy in clinical applications. Ankara: HYB. Nolen-Hoeksema, S. (1990). Sex differences in depression. Stanford, CA: Stanford University. Ustün, T. B. (1999). Cross-national epidemiology of depression and gender. The journal of gender-specific medicine: JGSM: the official journal of the Partnership for Women’s Health at Columbia, 3, 54-58 Weissman, M. M., Klerman, G. L. (1977). Sex differences and the epidemiology of depression. Archives of general psychiatry, 34, 98-111.

Yakup Anıl ÖZDEMİR

Clinical Psychologist

University: Istanbul Commerce University, Department of Psychology

Specialization: Işık University Clinical Psychology Master’s Program (With Scholarship for Success and Honors)Formun Üstü