I once saw a fascinating exchange, where an Indian woman who was a meditation guru - shared a stage with a number of senior business people.

After being taken through a guided meditation the discussion then turned to how this stillness could be applied at work. One of the men said that he would love to experience the peace he just got from the meditation on a regular basis, but he was just too busy.

Business is for lazy people

In a very quiet gentle voice the Indian woman said “Busyness is for lazy people”. It took a while for what she said to sink in and their seemed to be silence for a full 20 seconds. She then sweetly probed “Do you have time to worry?”.

We all seem to have plenty of time to worry, but often neglect sufficient time to nurture our body, mind, and spirit. I know that just before I had my breakdown in 2000, I was stressed and anxious but still continued to work ridiculous hours in a very unproductive manner.

Mindfulness, Flow, Power of Now, In the zone, In my element

There has been a lot of talk recently about the concept of mindfulness – to be fully engaged in what you are doing and not worrying about the future or regretful of the past – Eckhart Tolle calls it the Power of Now, Mihaly Csikszentmihalyi calls it Flow, some sports people refer to it as being in the zone. It’s kind of ironical that it is being hailed as something new, as the message originally came from the Buddha over 2000 years ago.

Whilst most people can understand the concept of mindfulness, actually living it is a whole different matter. It is so easy to get distracted by interruptions, and lose the ability to focus on the moment.

Stillness Buddy

I would like to share a resource I use that is tremendously beneficial – particularly if you spend a lot of time on a computer during the day. It is a software tool called Stillness Buddy. Once it is downloaded you have the opportunity to choose settings for a stillness break and a mindfulness break. I chose to have a 20 second break stillness break every 30 minutes and a 2 minute mindfulness break every hour. When those breaks come up a beautiful picture appears on the screen, some sounds from nature, and some guidelines on what to do for the next 20 seconds (or 2 minutes).

When the break is finished the screen disappears. I find that even when I am engrossed in something there is a huge benefit in pulling back and gaining some perspective. Sometimes it comes at an inconvenient time and you have option of closing the window immediately.

There is a free 14 day trial of the software at: www.stillnessbuddy.com If you chose to purchase it, a licence is approximately AU$40.

If you do decide to trial it, please let us know your experience on the blog.

Do you have habits at work to help you be more centred? I would love you to reply to the blog and to share it with our tribe. How do you switch off in the middle of chaos? Share what works for you.

Kind Regards

Graeme

Tags: anxiety, mindfulness, perspective, stress, worry

I was very surprised when I did my original research for BFTB, that fulfilling work was rated as the fourth most effective strategy for overcoming/ managing depression. People with depression rated fulfilling work ahead of medication for example, which I’m sure would amaze many people.

FIFTEEN YEARS IN RECRUITMENT AND OUTPLACEMENT TOLD ME THIS WAS TRUE

When I reflected on the thousands of people I had tried to assist with their careers over those 15 years, I intuitively knew how important fulfilling work was to people’s mental health and self esteem.

If you look at the news section of my website - www.IamBackFromTheBrink.com - you’ll see that a number of stories have been published on this topic in the last week, due the the world financial crisis.

WHAT DO YOU DO IF YOU ARE 0-5 ON THE MOODOMETER

If you are depressed, and aren’t capable of working full time, I would strongly encourage you to consider voluntary work. When I was recovering I worked as a volunteer at Volunteering NSW (I know similar organisations exist everywhere).

One of my jobs was interviewing people to help identify which skills they would like to use and then finding charities near them, that would enable them to use those skills. I had the pleasure of watching how long term unemployed and people with a mental illness would grow in confidence when they had the opportunity to positively contribute to a charity. These roles aren’t nearly as pressurized as full time work, yet still offer the benefits of social contact and providing people with a sense of purpose.

Check out www.govolunteer.com.au and http://www.volunteer.com.au/?cid=sk:main:au:nav:vol  to get an idea of the wide array of roles available.

WHAT DO YOU DO IF YOU ARE 4-10 ON THE MOODOMETER BUT NOT ENJOYING YOUR WORK

My strong suggestion would be to do so form of assessment to help understand what skills you get most satisfaction out of using. There are many options out there but a really user friendly and practical one I have used myself is found at www.assessment.com- It is called a Motivational Appraisal of Personal Potential (MAPP) You are asked to go through a questionnaire (takes about 15 minutes) and then you receive your report. There is a free version, but I found the best value one to cost about $US40. This report really resonated with me and gave me a great sense of career direction.

The report identifies your top 10 innately motivating skills but then importantly it then tells you which roles allow you to utilise them. How you go about transitioning to these new roles is too much to cover now, but knowing where you want to head is half the issue.

BLACK DOG INSTITUTE “MOOD DISORDERS IN THE WORKPLACE” WRITING COMPETITION

I have just been asked to be one of 3 judges to help assess the winners in the above competition. It is great this topic is getting some deserved profile. A book will follow on this subject, so keep an eye out for that.

If you have any questions or comments regarding this topic, please respond to this blog.

Kind Regards

Graeme

Tags: anxiety in the workplace, black dog institute, depression, overcoming depression, stress, voluntary work, workplace stress

Through me time with GROW, I have learnt about the “4 Stabilizing Questions”. I have not only found these to be extremely helpful to me but have also seen them work well in the lives of hundreds of others.

These questions are asked when you are worried or stressed about something.

THE 4 STABILIZING QUESTIONS

1. WHAT EXACTLY ARE YOU WORRIED ABOUT?

It’s amazing how things can seem out of control when they are swimming around in your head. Talk with a friend about what specifically you are worried about. Writing the problem down can also be very helpful. Properly clarifying this can definitely make the problem seem smaller.

2. HOW LIKELY IS IT? IS IT CERTAIN, PROBABLE OR ONLY POSSIBLE?

This question highlights that you should only invest time on those things that are certain or at least probable.

3. HOW IMPORTANT IS IT?

Don’t invest time and energy into things that are not important. GROW has another saying - “Be content to be discontent in many (minor) things”.

4.WHAT CAN I DO ABOUT IT?

Important problems start to shrink when you take action. Remember action is the enemy of depression and anxiety. Try this approach and let me know how you find it by responding to this blog.

Kind

Regards

www.IamBackFromTheBrink.com

Tags: anxiety, depression, stress, worry

The tragic news today of Richard Marslands suicide really brings home the point that we need to watch out for each other during this stressful period. Marsland was the popular co host of MMM Melbourne’s morning breakfast program.

Whilst we can never know what was going through his head, research shows that the Christmas period is often a very unpleasant time for lots of people. After a year of frenetic activity some people find they don’t always have the close friends and family that are portrayed in all the advertisements. Here are some thoughts to help get you grounded:

Step Back

While everyone tries to do a million things during these next 3 weeks it is important to take some time to step back from the activity and realise that you don’t “have to” do anything. You don’t have to spend thousands of dollars or go to constant parties to be worthwhile. See the activity for what it is. Unfortunately much of the commercial world sees this period as an opportunity to get people to spend lots of money and to forget about the true meaning of Christmas. Make a list of what you have to do before Chistmas and really consider what is essential and what would be nice to do.

Experience the now

Try to find something that really allows you to experience the moment. What many of prophets have known for millenniums and which modern science is now just realising is that the capacity to live in the now is often the secret to a fulfilling life. This is the Buddhist concept of mindfulness. Psychology Today produced a wonderful, practical story called “Six Steps to living in the moment” http://www.psychologytoday.com/articles/index.php?term=pto-20081027-000001&print=1

Reach out

In this time of 24/7 activity many of us forget to take time to reach out to others when they are having a hard time or if we are experiencing difficulties. In the 12 Step mental health program GROW there is a saying that “Friendship is the special key to mental health”. Through my own experiences, I am totally convinced this is the case. When you care for another it often takes you outside your own issues. “To have a friend, be a friend.”

Value yourself and others

“As I am healed and harmonized by responding to the offer of true friendship, so the measure of my maturity is my capacity to be a true friend.” GROW saying www.grow.net.au Connecting with others really helps with loneliness and sometimes we forget to give this the priority it deserves.

If anyone else has any suggestions or thoughts about how to make this period less lonely or stressful please respond to this blog. 

Look out for each other.

Kind Regards

Graeme

www.IamBackFromTheBrink.com

Tags: back from the brink, depression, graeme cowan, stress, suicide

In my role as an organiser for GROW - a 12 step support group for people with mental illness issues - www.grow.net.au - I am continually reminded of how insurmountable the black hole of depression can be. This is highlighted when new people come who have reached the end of their tether. I can so easily relate to them because it wasn’t that long ago that I was there myself.

The value of personal testimonies

One the most potent things to give them hope is when they hear another describe how they were once in that same situation but now are feeling so much more stronger and capable. There is something about an authentic story that moves the heart. I have pleasure in telling newcomers of the many examples people who came to GROW broken but who now are back working full time.

What exactly are you troubled by?

This is something we endeavour to find out from our members when they are struggling. Often when you are depressed everything seems overwhelming, but we try to encourage people to identify their major worry.

Is it likely, probable, or only possible?

So often we worry about things that never happen and this question seeks to identify what is worth investing time trying to solve and what can be forgotten for the moment. Often with the benefit of other’s perspectives, something that has been really troubling someone can be reduced to the imposter it really is.

How important is it?

Is it something worth investing time in to solve or is it not worth spending another moment on.

What shall I do about it?

In GROW we try to concentrate on one problem at a time - usually something that is likely to happen and that you have some control over. We then brainstorm some potential solutions and endeavour to get the person to chose the most appropriate course of action for them.

Emotional Support

What people often find very beneficial about GROW is the support they get from those around them. You don’t have to explain what depression or anxiety feels like as most members have personally experienced these illnesses. When someone shares a problem, and then agrees to undertake a practical task to address it, we usually organise for another member to call them during the week to see how they are going. This emotional support is hugely beneficial.

Support groups like GROW can be a god send for people who are really struggling - particularly if they don’t have friends or family to confide in.

BACK FROM THE BRINK TOO: Helping your loved one overcome depression

In research I did for my latest book, Back From The Brink Too (available September 9, 2008), which is for the loved ones of people with depression, many carers recounted how hard it was for them to find emotional support for them. I have suggested many strategies of where carers can find emotional support.

If you have a story about a support group. I would love to hear from you.

Kind Regards

Graeme

Tags: anxiety, depression, problems, stress, support groups

In a recent article from Psychology today it cites a study where group of women were allocated a volunteer “befriender” for a year to meet up with regularly for a chat, cup of tea, go to movies etc. After a year they found that 72% had experienced a remission from their depression compared to 45% for a control group. This also reinforces the research I did for “Back from the Brink’ which showed that support from family and friends was the second most important factor in people recovering from depression. For details of the story go to the news section of www.IamBackFromTheBrink.com (a free copy my research can also be downloaded there. When people are depressed they find it very difficult to reach out to others but there are some strategies can help address this which I’ll outline later.

May the best in life and love and happiness be ahead of you.

Graeme

Tags: , anxiety, depression, loneliness, stress

As some of you would know, I am also the leader of a GROW group. GROW is a 12 step support group for people with mental health issues - see www.grow.net.au . I remember being in my first group five years ago and thinking that I would never recover. Sure, some people may be able to overcome their depression, but they obviously don’t know how bad my depression is.

I am always reminded of those days when a new person comes for the first time who is really struggling. We had a person last night who had been in hospital for 9 months and was really struggling to come to terms with their future. My advice in this situation is always the same:

1. Don’t get too far ahead of yourself - just try setting weekly goals. Initially these goals should be around exercise (30 minutes 6 times per week) and contact with family and friends (2-3 visits per week) You should then schedule these activities and then live your life in day tight compartments.
2. Make sure you find a competent doctor and/or psychologist and follow their advice. 
3. If you aren’t currently working, explore voluntary work
4. Review these goals at the end of each week and set ones for the following week.

I would welcome your thoughts on this approach or you may have a different approach that works for you. I look forward to your post.

Kind Regards

Graeme

Tags: , adversity, anxiety, depression, hopeless, mental health at work, overcoming depression, psychiatric hospital, stigma, stress

In Australia we have made considerable progress in increasing awareness of depression in society which is fantastic. I remember when I had my first really bad bout of depression 20 years ago I had no idea what depression was. I had been to university but never knew that this was a clinical condition. I felt such shame going to a psychiatric hospital that I insisted my wife tell work that I had a really bad “virus”. That whole episode was kept a close family secret for so long because of my shame.

Fast forward to today, and as highlighted previously, there has been some progress. Unfortunately, the discussion of mental illness at work is still largely taboo. When doing research for my book “Back From The Brink” I asked people if they had personally experienced depression. Sixty five percent said they had experienced strong or very strong stigma. To try and find out where that stigma occurred I asked people how comfortable they were discussing their depression with various people. 61% said they were comfortable talking with their General Practitioner, 50% with their partner, 41% with their close friends, 28% with family, and 9% yes 9% with work colleagues. So 9 out of 10 people with depression don’t feel comfortable discussing it with work colleagues.

With the World Health Organisation saying that depression is going to be the second most disabling condition facing the world by 2020 pretending that mental illness doesn’t happen at work in absolute lunacy for both individuals and the organisation.

I am in the final stages of preparing a free ebook called “Best Practice in Managing Mental Illness in the Workplace” where I have pulled together information from around the world and looked at some of the recent successes in this area. It will be launched on Wednesday when John Brogden speaks at an AIM forum about mental health in the workplace. It will also be discussed the same day at a forum for Equal Employment Opportunity professionals.

We have to start standing up and talking about these issues openly. I look forward to any comments.

Kind Regards

Graeme

Tags: , anxiety, depression, hospital, mental health at work, overcoming depression, psychiatric, stigma, stress