This is the first of a 2 part article for Lawyers Weekly magazine. Although there are some aspects relating to the legal area, the message is applicable to all workplaces

Feeling like you are treading water in a whirlpool? Are you struggling with continued interruptions that leave your mind always cloudy? Finding it difficult to switch off from work and sleep properly? Wound up like a spring?

 

Rest assured, you are not alone.

 

In 2007 Medibank Private commissioned a study by Econtech which found the cost to the Australian economy of absenteeism was $ 7 billion and presenteeism amounted to a staggering $26 billion. The report concluded that by far the biggest contributor to this productivity loss was depression and anxiety disorders.

 

Stress has ballooned in the last year

Since the GFC, the strain has been building rapidly with the number of people seeking Medicare rebates for psychological services growing by a staggering 54% from March 2008 to March 2009. Australia’s largest workplace counselling provider, Davidson Trahaire Corpsych reported that sessions related to stress, anxiety and depression were up 62% from last year.

 

 

What makes this even more concerning is that in research undertaken for my book BACK FROM THE BRINK only 9% of people living with depression and anxiety disorders in Australia felt comfortable discussing it with their work colleagues.

 

Anecdotal evidence suggests that managers are very reluctant to initiate a discussion with someone who is struggling with depression and anxiety as they fear they “may open a can of worms”. This avoidance strategy couldn’t be more wrong with clinicians unanimously agreeing that the earlier an episode is addressed the better the outcome for the employee and the organisation.

 

The high rate of depression and substance abuse by lawyers is well documented. In the recent survey conducted for the Tristan Jepson Memorial Foundation, 35% of law students recorded High to Very High Kessler-10 Distress, solicitors scored 31%, barristers 17%, versus a general population of 13%.

 

It is beyond the scope of this article to propose long term solutions to this complex problem, but I would like to contribute some short and medium term strategies that can significantly improve people’s mood and performance in the workplace. Before discussing these recommendations however, I need to discuss levels of distress.

  

The moodometer

I find people can relate to the concept of a moodometer. A moodometer is marked from 0 - 10 where 10= when you are physically, mentally, socially, and spiritually thriving, 5= is when you are stressed. You probably aren’t sleeping well, are having headaches or digestive problems but are still hopeful of getting better, 0 = suicidal - you are relying on drugs to get through the day and have lost hope of improving. For the purpose of qualifying advice, 0-4 is red zone, 4-6 amber zone, and 6-10 green zone.

 

What happens when faced with adversity

Most people’s response to adversity is to slide down the moodometer. This is understandable, but our fulfilment and success in life is ultimately determined by how quickly we can bounce back from these challenges. The focus of my recommendations is for individuals in the red and amber zones (63% of solicitors versus 37% for general population).

 

I have been at the lowest levels of the red zone and it is a place of great despair. What makes it particularly dangerous is that when I was there, I had given up hope of getting better, and couldn’t remember being mentally healthy. My mind was cloudy and I had difficulty in making decisions as quickly as I once did. I mention this for those that may be feeling this way, because after some changes in my lifestyle, I now live my life almost entirely in the green zone. I firmly believe that you can not only bounce back to where you were before, but if you are open to the lessons presented in these challenges, you may come out the other side thriving. You have no choice but to act now – no one deserves to dread each day.

 

Rarely do things improve by themselves

For those in the amber zone, you may be tempted to keep hanging in there hoping that things will turn around by themselves – they probably won’t. You can’t keep doing the same thing and be hopeful of getting a different result. You are in survival mode and probably can’t see options available that may help improve your life.

 

No matter what you know intellectually, when you are going through hard times there is a strong tendency to believe that you are the only one going through it. I know I felt this way. Since I have told my story of battling depression in the work place so publicly, I have found that every person I meet has someone close to them with a similar experience. Believe me – you are not alone.

 

Short term action

If you have been feeling in the red or amber zone every day for two weeks, the first thing you should do is to see your GP, a psychologist, or counsellor from your EAP provider (if you have one). If you are reluctant to do that you should at least consider an anonymous self test for depression at www.BlackDogInstitue.org.au  If the test suggests you need to speak to a mental health professional then organise an appointment immediately.

 

Exercise is essential

The second thing you should commit to doing is at least 30 minutes exercise each day. This doesn’t have to be a marathon – a 30 minute brisk walk in a park amongst nature at lunch time is enough. When you walk try to be in the moment and observe the plants, birds, animals and insects along the way. If you prefer swimming, cycling, aerobics, or dancing, do that. Research by the Black Dog Institute has shown exercise to be the most effective strategy (with no negative side effects) for improving depressive symptoms.

Emotional support 

Your third strategy should be to share you situation with someone you trust. This could be your spouse or partner, family member, or a friend. If your low mood is impacting your productivity at work, I would also strongly recommend talking to your manager. They have mostly likely already noticed the changes and it is better that they are aware of the real issue and don’t dismiss it as just a performance problem. Besides, you will need their support and approval if you are required to take time off to see doctors and to exercise.

 

Follow guidance

It is important in the next 4 weeks that you follow your doctors advice, exercise 30 minutes per day 6 days per week, and plan to meet with loved ones at least 2-3 times per week. I found it helpful to sit down on a Sunday and plan when I was going to schedule these activities in my diary for the week ahead. If you don’t plan for it in advance – it won’t happen. You need to do these things even if you don’t FEEL like it. The opposite of resilience is rigidity.

  

Next week

In the next issue I will be covering the remaining 4 essential strategies for bouncing back from adversity and specifically focusing on medium term action plans. I will also be outlining what managers, team mates and organisations can do to assist someone who is struggling.

WHAT IS YOUR EXPERIENCE

If you have any comments or questions about what has been outlined above please reply to the blog below. You only need to put your first name and email address (which isn’t made public) to register.

I look forward to your input.

Kind Regards

Graeme

Tags: adversity, anxiety, depression treatments, work stress, workplace stress

From personal experience I know how hard it is to exercise when you are struggling with depression. On some days I was struggling to get out of bed and the thought of getting dressed and out the front door seemed like an impossibility.

I now know that having regular exercise is the most effective depression treatment

Don’t get me wrong, I don’t say that exercise is the only strategy to pursue - just the most important. It is not just me saying that - over 3000 people from both the Ultrafeedback and the Blackdog Institute survey results said the same thing. For a free copy of the most effective depression treatments research report please go to:

http://www.iambackfromthebrink.com/landing4.html

We don’t know exactly why this is so, but I have a hypothesis that it comes down to two main factors:

1. Exercise stimulates the feel good endorphins in the brain and also gets you out of the rut of being inside all the time.
2. Completing some task each day provides a sense of achievement.

It doesn’t really matter why it makes you feel better - just do what works.

So how do we start doing something so good for us that we don’t feel like doing?

Feelings aren’t facts is a www.grow.net.au saying and when we are depressed we often have to go against those lethargic and hopeless feelings.

It’s not a simple process, but let me share what I have found after talking with hundreds of people on this topic. I know there is something substantial in this as some pharmaceutical companies are already seeking to duplicate the effect exercise has on the body by creating a new pill to take!!!!!!!!!

7 thoughts on getting started

1. Find something you (or used to) enjoy doing - quite frankly it doesn’t matter what type of exercise you pursue - walking, jogging, dancing, cycling, rollerblading, swimming, treadmill, exercising the dog, cross country skiing etc - to be regular it is important to do something you enjoy.
2. Start small - a big mistake many people make is the belief they have to exercise for two hours each day to make a difference. When you are depressed you want “whisker goals” not “stretch goals”. If you are stuck in bed or watching TV all day - for the first week decide to put on your walking shoes and just get out to the letter box. Once you’re there you may decide to walk further but you don’t have to - all you have to do is get out to front gate. Alternatively, if you are stuck in front of the TV decide to put on a timer for 5 minutes and walk up and down on the spot until the timer goes off - you get the idea. If you are not as incapacitated by your depression set yourself a “just right” goal - not too hard not too easy. I started walking 15 minutes per day and then over a period of 4 weeks built it up to 40 minutes per day.
3. Just start - believe me just starting the exercise is 70% of the effort.
4. Resolve to exercise everyday but don’t beat yourself up if you don’t I started off exercising every second day but often couldn’t remember if I had done it the previous day or not. Believe it or not I found it easier to exercise 6 days a week and give myself Sunday off - what a pleasure it was to sleep in on those days. If you don’t make it everyday - don’t beat yourself up - we do far too much of that when we are depressed any way - just accept it and resolve to recommence tomorrow.
5. Consider exercising with a loved one or group Many people find it hard to exercise themselves but find it really difficult to let a friend or family member down. For some reason there is a greater commitment when it is with loved ones. The other benefit of exercising with others is that it also becomes a social activity which can help the problem of isolation.
6. Try to be in the moment when you exercise - observe flowers, plants, insects, birds, animals, noises, smells, etc when you are walking. Some people keep a walking journal and describe being relatively free of rumination when they are concentrating on what they are going to be writing about when they return.
7. Don’t be afraid to mix and match if you get sick of walking for example don’t be afraid to try something else like learn a martial art, or join a gym. Some people utilise a trainer to help provide the variety.

Be gentle on yourself - It is not how many times we stumble but how many times we get up and keep trying that will determine our fulfillment and sense of well being.

What has been your experience?

We have a wealth of wisdom amongst our members. What has been your experience with exercise? What have you found helpful to get over that lethargic feeling and start? How do you keep going when you get bored or don’t feel like it? Please share it by responding to the blog below. You only need to put your first name and email address (which won’t be published).

Kind Regards

Graeme

Tags: depression help, depression treatments, exercise for depression, how to start exercising, most effective depression treatments