Best Practice to Avoid Job-Related Depression

People think depression is sadness. People think depression is crying. People think depression is dressing in black. But people are wrong. Depression is the constant feeling of being numb. Being numb to emotions. Being numb to life. You wake up in the morning just to go back to bed again.

It should come as no surprise that there is a substantial correlation between unemployment and bad mental health. The job search process is taxing, rejection is disheartening, and lack of money has serious repercussions for one’s general well-being. Unfortunately, the accompanying job search melancholy is a common occurrence.

Suicide numbers and rates fluctuate over time as social, economic, and environmental variables impact suicide risk. The data visualisations below offer an overview of the characteristics of persons who have died by suicide in Australia from 1907, examining trends and variances by gender and age—how many there were, how old they were when they died, and the techniques employed throughout time.

This research may give helpful information on potentially avoidable variables, such as limiting access to suicide methods and lowering the dangers caused by social or economic factors. A variety of variables, including changes in legislation, technology, and a reduction in societal stigma, have affected the accuracy and quality of data collected throughout time.

As a result, if you are looking for new work, you must be mindful of your mental health. Some techniques, such as regular exercise, have been shown to be effective over and again. However, considering the complexities of depression, it is important to continue diving further into studies.

Begin with sleep.

The journal JAMA Psychiatry released a fresh study on the best method to improve sleep patterns to reduce the risk of depression towards the end of May. Harvard researchers reviewed survey results as well as genetic data from 23andMe of 850,000 participants for the study.

They discovered that those who go to bed and get up early had less depression. For example, rising up an hour earlier reduces the risk of depression by 23%, and waking up two hours earlier reduces it by 40%.

Practice self-discipline over your sleep habits to decrease your chances of job search sadness. If you don’t have to go to work in the morning, it may be tempting to stay up late and sleep in. However, if you make an effort to become an early riser, it will benefit you in the long run.

To keep track of your sleeping patterns, use a sleep tracker. Set your alarm on the opposite side of the room if you have difficulties getting out of bed in the morning. You may also assign yourself a task that must be fulfilled every morning at the same time. Walking your dog, watering your plants, or visiting a family member for breakfast may all help you stay motivated.

It is crucial to highlight that if your family history and personal background predispose you to depression, altering your sleep habits should not be the only thing you do to care for your mental health. Additional expert assistance and medicines may be required.

Have you reached a snag in your job search? Try putting your pandemic knowledge to use!

Examine your dietary habits

Daily diary research on eating habits was just published in the Journal of Applied Psychology, which is affiliated with the American Psychology Association. Although the findings did not directly address mental illnesses, they did show data about behavior and emotional stability, both of which can be related to mental health.

The researchers discovered that poor eating habits in the evening cause both mental and physical distress the next morning. Feelings of guilt, stomachache, and diarrhea are a few instances. By the afternoon, these stresses have degraded the quality of your performance.

Negative thought patterns must be avoided if you want to reduce your chances of job search despair. Choices that raise shame, feelings of inadequacy, tiredness or sloth, and physical discomfort have minimal effect on preventing negative thoughts. As a result, being conscious of what you eat, how much you eat, and when you consume it will enhance your afternoon performance in the job search and lead to better self-talk.

Try jotting down which nutrients are important to you, but avoid calorie tracking. Although it might aid in the maintenance of good eating habits, it can also contribute to unhealthy thinking and, perhaps, eating disorders. Instead, color-code the food categories to see what you eat and don’t eat enough of.

Keep an eye on your alcohol usage.

During the epidemic, Alcohol.org polled 3,000 employees to determine how the lockdown affected their drinking habits. They discovered that 35% of Americans claimed they were more inclined to drink more alcohol when they were alone. Furthermore, during the lockdown, 1 in 3 Americans were more likely to drink during work hours when working from home. According to the researchers’ views, these gains were caused by alcohol’s emotional numbing and stress-relieving benefits during hardship.

Hopefully, the stress you’re experiencing in your job hunt isn’t comparable to the crisis levels America encountered during the onset of the epidemic. However, being unemployed is still an emotional and stressful condition. And, according to the findings of Alcohol.org, there is no disputing that Americans typically drink more to deal in these sorts of situations.

If drinking is a part of your everyday life, you don’t have to refrain totally out of concern of interfering with your job hunt. The trick is to avoid becoming reliant on it as a crutch for emotional support. Heavy drinking may make you feel better in the moment, but it will undermine your ability to get up early, make healthy choices, and focus on job-search activities. And your incapacity to perform as a result might hasten the onset of depression symptoms.

Keep in mind that if you frequently use alcohol or other harmful coping strategies to deal with difficulties, it may be time to get help.

Helplines:

If you or a loved one is contemplating suicide, there are services available to assist you.

  • 13 11 14 – 24 hour, 7 days a week confidential telephone crisis support.
  • 0477 13 11 14 – text (SMS) crisis support available 6pm to midnight (Australian Eastern Standard Time; AEST), 7 days a week.
  • Online crisis support chat service – available 7pm to midnight (AEST), 7 days a week.
  • 1300 659 467 – 24 hour, 7 days a week telephone counselling for anyone affected by suicide, including people at risk, carers and those bereaved by suicide.