Sep 15 2009
How to work through adversity
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
Hi Graeme, I fully identify with this article. Time and time again , I see managers steer clear of people who are depressed and or just stressed. Colleagues and managers tip toe around on egg shells, and at times complain about the individual, however they persistently fail to speak to the person.
In essence this facilitates others building upon their own perceptions and making assumptions about what is happening for the person.
I am currently going through a stressful time at work, being exposed and managing high level episodes of aggression, often requiring police intervention. No one asks , how am I? do I need asistance or offer debriefing. It is very hard.
Exercise, diet and nutrition are strategies that do help. Exercise is often what a depressed or stressed person loathes, however after 30 minutes, a little spring in the step appears and your mind set is altered. It is so important to find someone to talk to, whether a loved one, or therapist- “being heard” often contributes to a better sense of feeling less troubled.
Wendy
Dear Graeme,
I applaud your work and thank you for including me in your multiple emails to link up with the public/ professionals and the carers plus others.
I agree with the advice and suggestions you included into your article for lawyers.
There is so much one could say to this group and you have done well to keep the article brief and relevant. (You know that people with Depression are easily overwhelmed). I see that lawyers and other high functioning people sometimes are reluctant to seek help; their established sense of being a “problem solver” is an additional hurdle for some of this group to overcome before they make it through our doors!
As a full time Psychiatrist working in rooms based practice I am speaking messages the same as yours daily.
I find the “mental fog” of depression, which you speak of, is such a common and debilitating symptom that we need to attack it regularly. For those people who have began to see a professional/ started treatment/ who are working on their recovery and/or now using medications with guidance I often say that “Work works”. (Of course the more deeply depressed need to be in hospital and or off work). However, work restores confidence in one’s ability to be functioning. Return to some part time duties and continuing to engage with your treatment professional/ supporters enhances improvements in the recovery stage.
Keep up the good work. I find that I am already heavily committed work wise although I am pleased to see that you are engaged in fighting depression wisely as you do. Please keep in touch.
Sincerely
Dr. Max MBBS
Hi
on the mood thing I am all over the place from 0-6, I still manage to hold down a job.
my best trick is being in the now. what am i doing right this minute,be it breathing or driving. If i am planning suicide and cannot do it right this minute there is not much point in brooding on it. I can usually find something good happening right now to give me lift.
I am a bus driver, if I find myself brooding over a rude passenger, remember they will get off soon enough and not be part of my life.
dear graeme.
hope your doing well i find myself in and out of the black hole trying to find myself and who i am and have not been working for over a year due to harrassment and the misunderstanding by staff about my mental health issues and found it unbearable to continue my career i was so proud of myself in doing so well and gained new confidance then people try to break me down and losed all hope of being . that my thought was to end it and become invisable to all and have isolated myself from community for a while but i live with some hope and ego to try and get back my self esteem feeling like i dont belong the transition pathway is difficult but im hanging in there i have a lot of life skills and would like also to help others to find their pathway and support . I would like to meet other people and join support group together one can feel belonging and inspire wonderful beautiful people so if you know any group or listing could you send me the info i thank you for keeping in touch with me kindest regards to you
Hello Graeme,
I was fortunate enough to be able to work and continue working throughout this depression. My doctor was keen for me to take time off and in hindsight I wished I had listened to him. I guess it is because my employers have seen the very worst time and I think that has left an impression - if I want to do something different or take on an extra challenge at work I get the question “Can you handle that? or “Don’t you think that will be too much for you?” I lose some confidence then and often don’t push myself. Not that they have been unsupportive, they have been, but I have now found the way you are feeling can profoundly effect your work capability, and those people who have to work with you. I now see that keeping things as normal as possible, does not mean going through exactly each day as you did before you were sick. I guess that’s why depression has to change us unfortunately. But when the depression struck me, I should have taken the time off to make slow, constructive decisions and then came back to work.
Now if only I can talk myself into that excersise! I will get there! Thank you for your continuing updates on this website, I am checking in on the website regularly and find your suggestions and blogs very helpful.
Kind regards
Leisa
Hi Graeme,
I have just read through the blogs on adversity and exercise dated 15 sept, also choosing a therapist.Im dedicating myself to this website as a guide to get better/and manage my illness.You mentioned there are four follow emails on bouncing back from adversity and focusing on meduim term action.Where can I find them.?
Hey Graeme,
Thanks so much for the useful information! I myself have found that a positive attitude, regular exercise and a good diet have helped tremendously with lightening my mood.
Your tips in your posts are very helpful, they’ve partially inspired me to read up and find out more about depression and now I even have my own blog!
http://depressionhelpblog.wordpress.com/
Thanks for the inspiration!
Jes
I agree, Managers are very reluctant to broach the subject of depression & anxiety in the workplace.
I know that my managers are very aware that I cannot cope with a high stress environment (12 hour days,unreasonable client demands ete) and yet there a zilch support. They have told me I must hide my anxiety and pretend everything is fine.
My line manager recently quit because the stress of the job was impacting on her health, both mental & physical.
Yet they still offer no support, even in the way of technical support in jobs that demand it.
I get the feeling I am being left to sink because they find I am too much trouble to have around. So I resigned stating stress and lack of support as primary reasons for my decision.
The feeling is of relief and yet I feel hurt that after 6 years of dedication my managers could not care less. They haven’t even anounced my leaving to the staff and did nothing to convince me to stay. This is despite a spate of resignations in recent times that will leave my team very short staffed.