Five Tips for Coping with Depressing Jobs by Ellen Golding Psychologist

Ellen Golding, MA MFT (http://www.ellengolding.com), a Los Angeles based psychologist, uses different coping mechanisms for clients dealing with job-related depression. Health magazine recently published a study of “10 Careers with High Rates of Depression,” which ranks jobs based on how many full-time workers are likely to report an episode of major depression. While most people focus on the physical aspects of making their work place better, the mental health consequences and remedies are just as important.

Is this what you feel your job is like?

The 10 Most Depression Jobs are as follows –

• Nursing Home/child-care workers

• Food Service Staff

• Social Workers

• Health-care workers

• Artists, Entertainers, Writers

• Teachers

• Administrative Support Staff

• Maintenance & Ground Workers

• Financial advisors and accountants

• Salespeople

“Someone’s employment is one of the most personal and interconnected aspects of a person’s life – you have to deal with it daily, rely on it for income, and have to put up with office politics. It can be very hard emotionally, physically and mentally on a person’s psyche and can lead to depression,” says Golding. She added that, “Counseling can often ease the depression by giving one a venting opportunity on a regular basis and by creating personal coping techniques.” Some therapeutic tips for coping with depression in the workforce include:

• Exhaustion - Depression at your job can contribute to exhaustion. It is important to get at least eight hours of sleep every night. Depression will be infinitely harder to fight if you are suffering from fatigue as well.

• Alienation - When someone is suffering from depression in the workforce, it can become easy to alienate yourself from work activities and socializing, skipping a meeting, eating lunch alone, or not attending holiday parties. It is important to understand that including yourself will help you cope with depression.

• Anxiety – Depression is often linked with anxiety. You might be anxious about a boss or a looming deadline and that anxiety is manifesting as depression. Try to isolate what is making you anxious and figure out a way to cope with it that will lessen the pain. Therapy can also help you reduce anxiety.

• Assertiveness Training – Often times depression can come from stipulations or policies set by executives or bosses at your employment that you feel are unfair. Assertiveness training can teach you the proper way to stand up for yourself and communicate forcefully without derailing your career.

• Deep Breathing, Meditation Relaxation, Exercise – Getting into an exercise routine has been found to help with depression and anxiety. Yoga and meditative breathing techniques can also help you relax before a big meeting or other stressful events.

For more information, visit www.ellengolding.com.
Ellen Golding is a licensed marriage and family therapist who has a private practice in West Los Angeles. In her practice, she provides treatment in individual and group settings for adults and adolescents using psychodynamic, ego psychotherapies and cognitive/behavioral therapy. She is also a Behavior Intervention Specialist for the Compton Unified School District, where she specializes in individual and in-group therapy for a diverse body of students. In addition, she is a part-time National University core professor and an adjunct professor at Argosy University and Ryokan College

Relief from Depression By: Dr. Christina Grant~Guest Blogger

You know those blue moods characterized by gloom, feelings of inadequacy, sadness, loss of interest in activities and pleasure, and lack of energy? They affect the health and wellbeing of about 19 million Americans, following them like dark clouds into their homes, workplaces, schools, and relationships.

Typically, what we call depression is linked to our habitual mental states. The way we think affects our mental balance – thoughts about the world, others, ourselves, our relationships, health, job, and finances. You might have heard that depression is a result of a chemical imbalance in the brain. This is true. It’s also true that our thoughts, beliefs, attitudes, and emotions continually alter our brain chemistry. Even air, water, electro-pollution, sugar, chemical-laden processed foods, caffeine, alcohol, nicotine, and a lack of protein absorption lead to chemical imbalances in the brain and the entire body.

Depression can also be caused by a loss, chronic illness, relationship problems, work stress, family crises, financial worries, even unexpected change. So many things in life can create the state of gloom! The good news is it can be corrected and managed. It can be healed, which is slightly different from treating it. Treating it likely involves the use of anti-depressant drugs. There is nothing wrong with that in severe cases, but in typical gloomy mood cases there are steps you can take on your behalf to naturally shift your brain chemistry.

Dealing with the source of depression is the key. Ideally we would use imbalances in the body or mind as messages to help us resolve underlying conflict within ourselves. When we ignore these messages, we ignore the calls to wake up further into life. In the case of depression, sometimes this call is nothing more than to get your body moving through exercise. This alone often dissipates the clouds.

Depression arrives in your life with a meaning. Our task is to ask, “What is the meaning or message?” Is it simply, “Get out and exercise,” or is it something deeper? To misunderstand the message can be excruciating, leading to feelings of futility and hopelessness. However, for those who listen and begin to understand, life expands, lightens, and develops more meaning. Delving into this deeper meaning is the path of healing.

Overcoming depression might require personal change, sometimes a lifestyle change, but in many cases a willingness to listen, hear, and then act on the body’s messages is all the change that is needed. Fear is usually what prevents people from taking this step. But with a little courage, a whole new bright world can open up.

There are many opportunities to help you become vital, strong, positive, hopeful, and joyous: journaling, exercise, meditation, visualization, being in nature, proper nutrition, the use of mood-lifting supplements and essential oils, letting go of the unrealistic expectations of others, fully becoming your authentic self, and altering your thoughts toward the positive.

Joyful people are creating their lives the way they want to live them. They feel a bit of power over their own life. They have a core of contentment. They shape their reality with their thoughts, hopes, and attitudes. Anyone with that dark cloudy gloom can experience hope and joy again. Harnessing the willingness to listen, hear, and act upon depression’s messages is an important step. To uncover a more authentic way of living is another step. Who among you can resist taking this journey?





Dr. Christina Grant is a holistic healer and spiritual counselor who works in person and by phone. She has helped hundreds of people attain physical, mental, emotional and spiritual well-being through personal transformation. Her writing is published nationwide. She is co-author of Eight Minute Muse and is completing a book with a fresh perspective on women’s health. To learn more see her website www.christinagrant.com and blog http://christinagrant.blogspot.com.