Depression Affects Productivity: 10 Tips For Fighting It
Overview
[Feel free to skip down to the 10-point list if you like.] Depression destroys lives, robs strength and spirit. It’s considered to be the fourth most important cause of disability worldwide, and expected to grow to second place by 2020. That’s very frightening. In the past, it was “wrong” to talk about it and an admission of weakness. But with numbers like this, talking about it is important in coping.
For those of us who try to keep depression under control and manage to live functional lives, it still sometimes sneaks up and destroys the hard-fought productivity we’ve gained. I make no bones about it; this is a very frank and open weblog. I suffer from the screaming blue meanies (seasonal affected disorder aka SAD aka seasonal depression) from about October to March. If you don’t want to read more, stop now and go elsewhere.
Usually, January isn’t as bad as December or February, but I’m going through a particular bad winter and a particular bad day today as I write this. However, I have a freelance writing business to run and I haven’t been able to do much of my contract work all day. So I’ve been going through my partially written personal blog posts (as opposed to doing paid work), finishing them up and publishing a few. Even though I wrote twelve posts for one client over the weekend, I can’t seem to bring myself to actually posting them to the weblog, partially out of guilt from not progressing on larger projects for the same client. It’s not rational, this unseen barrier stopping me.
So I’m trying to utilize my time to the best of my ability and to get at least partial productivity today. And that’s really one of the most fundamental ways to cope with depression, especially if you’re like me and refuse to take allopathic pharmaceuticals (I take homeopathic and naturopathic medicines, apply ayurvedic principles, and take vitamins for my SAD and hypothyroid problem. The latter already affects my concentration and productivity; depression worsens it.)
10 Tips For Fighting Depression
I’ve done a bit of research into fighting depression recently and I’ve put together ten brief tips for fighting depression, leaving medication out of the list (excepting vitamins), as it doesn’t work for everyone. Most of these tips are probably common sense but it’s sometimes hard to think rationally when you’re depressed, and thus easy to forget.
- Get sufficient sleep.
I’ve always burned the candle at both ends. It’s a flaw of being a type-A, driven, workaholic personality. Lack of sleep multiplies the effects of depression. If you can’t get a full 6-8 hours each night, try 15-30 minute catnaps through out the day. I’ve tried implementing Steve Pavlina’s attempt at polyphasic rhythm-based sleep, but I can’t quite pull it off yet. I have however been very successful in using Pzizz’s two free 15-minute energizer audio MP3 recordings for power naps several times a day. It’s unbelievable how much these help. I’ve also successfully been using binaural beats to positively affect alpha, beta, theta, etc., brainwaves. (More on that in the future.) - Reduce stress.
Stress can be invisible and subconscious, and it can come from guilt about a variety of things, personal and professional. For example, as I write this article, I’m suffering from guilt for not working on client projects, which I’ve been unable to do for most of the day. That means I have to make up for this lack tomorrow, which in turn induces anxiety. It’s tough, stressful cycle. If you don’t keep stress under control, it can induce productivity-grinding panic and anxiety attacks. Naps, a walk around the neighbourhood, and exercise can help alleviate the effects immensely. Remember: you cannot learn effectively with stress weighing you down. Sometimes, practicing detachment from your worries will solve your stress. - Get sufficient exercise.
It’s not just a matter of getting blood flowing, though that’s part of it. But getting outside and getting sunlight and fresh air is important because it rejuvenates you. If you work at home like I do, this is especially important. I find that despite being a hermit thinker type, physical activity makes me feel great during times of depression. Blood flow and adrenaline seem to stave off the worst effects. Though it’s sometimes hard to remember that exercise or keeping busy helps. - Meditate.
Meditation can be an effective means to reducing stress and thus depression. It can also help you to become aware of what is causing your guilt, your stress, and often help you achieve some detachment from those “problems” you cannot do anything about. In short, it helps you achieve perspective, to see where to focus your attention. I’ve been meditating on and off for about 20 years. (I’ve done over 10,000 hours of meditation, part of the requirement of becoming a Buddhist monk, though not all under a “master”, which disqualifies me.) - Add some colour to your wardrobe.
Tough for me, an ex-goth who still wears mostly all-black, but all dark clothes all the time increases the effects of depression. Colour stimulates positive feelings. I find blood red or a hunter green shirt helps me. Some people prefer yellow, orange or peach, or prints or paisleys. You can also add colour to your life through art therapy. - Eat properly.
You know eating properly applies all the time but it’s even more crucial for those suffering from depression. I find grains, nuts, and fruit help me, and staying away from fried foods and refined carbs. I have a friend, a gifted classical guitarist, who ends up in the hospital every three or four years because of the massive amount of fast food he eats nearly every single day, and without vegetables at that. (He’s had around three meltdowns in the decade or so I’ve known him, and hasn’t worked in that time.) Even a fresh submarine/ hoagy/ rocket with lots of free toppings (i.e., veggies) is better than fries, gravy, burgers and pizzas several times a week like he has. (I’m not knocking them, as I eat them, but not every day.) Seek out healthy snacks or make your own, eat nutritious foods and add colourful vegetables and leafy items. - Take your vitamins.
Learn your E, B, Cs. And Zinc, Folic acid, iron supplements, etc. Poor diet robs us of many absolutely essential nutrients. If you are not going to change your diet, whatever your reason, at least replenish those nutrients. - Drink water.
The proper amount of fluids helps keep your skin from getting dry in the winter time – the “season” in seasonal depression. It also helps clear out some of the toxins in your body. And by the way, it’s NOT 8 glasses per day for everyone. The proper amount is based on your body weight, age, activity level, and other factors. - Add extra lighting.
Research shows that adding some warm, bright lights helps fight the effects of depression. You don’t have to spend $150+ on special lamps; just increase the wattage in some of your light bulbs. Also, fluorescent lights are less bright than they appear. Try to replace them if possible. - Smile.
It’s not a guaranteed nor permanent cure, but it does help sometimes, if you can maintain a smile for a few minutes. I watch The Comedy Network (Canada) sometimes, as laughing helps – at least temporarily, like chicken soup sort of helps a cold. Remembering to do so is key, so you may need to tape some visual reminders to your mirrors or computer, etc.
Disclaimer: I am by no means a doctor and don’t pretend to be. There’s more than one way to fight depression. If you have insidious, persistent depression, consider seeing a doctor, pyschiatrist or a therapist. (For some people, drugs may be the only answer.) Thus, the information provided here is for informational purposes only and should not be considered as medical advice – only the findings of someone who suffers from seasonal depression. You use the information found here at your own risk only.
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February 19th, 2007 at 8:38 pm
Thanks. Great post. Eating banana helps (bananas contain tryptophan). from this article: http://www.mrbreakfast.com/article.asp
July 24th, 2007 at 10:23 am
I have recently discovered something wonderful to fight depression: Learning something new about a subject I’m interested in. This method has almost completely destroyed my depression. Every time i feel down, I immediately try to learn something. I will do an online guitar tutorial, I will learn more about 3d animation, I will learn how to be more physically fit, or I will learn some historical knowledge about famous people, that I did not know before. Every time I learn something, I feel slightly smarter, which makes me happy. The more you know, the easier it is to be confident about new projects because your mind is fresh. Because of my learning, I decided to learn the guitar, and now I’m starting to play some Jimi Hendrix songs. I can’t even believe it, because my depression goes away every time I learn something. My mind is renewed with new thoughts, instead of the depressing ones.
July 24th, 2007 at 10:35 pm
I think the most important thing to fight depression is getting enough Omega 3 fatty acids in your diet… That is eating fatty fish 3 times a week, and if you don’t eat fish at all, then I suggest you take Mercury Free fish oil supplements.
If you don’t like any of these, then the greatest cure in the world is exercising an hour a day… no more and no less, I’m sorry, but 20 min of exercise doesn’t count and will not get rid of your depression. You will need more than that.
What I do is break it down… 20 min in the morning, 20 min in the afternoon, and 20 min in the evening around 6:00 so this helps my brain be more productive and thinking clearly… I hope this can help you guys too.
If all else fails though, and none of my suggestions help some of you out, then never lose hope… Just keep fighting it with a smile.
July 27th, 2007 at 9:31 am
@Sanpran: I didn’t know that, but I guess it’s proof that sometimes depression is often to an inbalance of diet. I had a friend who would “lose it” every 3 or 4 years and end up in the hospital. He only ate junk food (refined sugars), and not even stuff he made – just ate out every day. (He lived on welfare because of a damaged hand. The shame is that he was once a fairy talented classial guitarist.)
@Matt: That’s fantastic. Stay busy and you can’t be focused on what depresses you. Everyone I know that suffers usually sit around doing nothing.
@Randy: It’s funny. I’m allergic to some fish and don’t care much for most cooked fish. But for some reason I love sushi. (I take Omega 3 supplements.) I agree about the physical activity. It gets your blood pumping. You simply cannot be depressed when adrenaline is rushing through your body.
October 5th, 2007 at 4:43 pm
I like your 10 recommended steps, can you give me an idea if there are any meditation tapes I can get from the library? I have never meditated but I would like to start doing it in conjunction with my daily exercise.
November 10th, 2007 at 1:44 pm
@Marty: I know that some bigger libraries have such tapes. Or go visit a site called Pzizz (http://www.pzizz.com/). They have a piece of software that generates music which triggers alpha, beta, theta waves in your brain. There are two 15-minute free MP3 samples, which you can load onto your iPod or other media player. One is for napping, the other for energy, and both are incredible. I used to use them for napping in the afternoons, without falling asleep.
November 21st, 2007 at 4:50 pm
Just reading your post, great tips, I have been using pzizz for a few months now, but not sure if I understand why they say not to use it if you suffer from anxiety or depression in the disclaimer? Can anyone shed some light on this?
As for exercise, it does help, if you can get out of the cycle to actually go out there! bit of a catch 22!
November 27th, 2007 at 8:49 am
Michael, good point. The hardest part about breaking depression for some people is getting out of the cycle. The only solution I’ve found, in talking to others, is to take things slowly at first, do what you can – even if it’s just to walk around at home a bit. There will be days where you feel more energetic than normal.
Keep in mind that studies show that many depression symptoms are due purely to poor diet, and thus you will have good days. Those are the days that you need to be as active as possible.
October 10th, 2008 at 8:08 am
I have never in my life thought that I suffered from depression but have of the last three to five years have been wondering. Also my difficulty to be consistant with what I do has become harder and harder each year. i also noticed that it starts in July and tends to carry on through to the end of the year. I battle to concentrate and think finish no I am not irrational but i used to be when i was in my twenties but I am now in my early fourties. I find the ability not to work because of this extremely unbearable it is as if I have no control over my mind and its nothingness. I was always in control of my emotions thoughts work now it is as if i can look into space and do nothing and JUSST have to be content with it – shit this is horrible. thank you for the article. My mind is full of excuses just can not pin point any but know that they are there somewhere
March 15th, 2009 at 11:45 am
Am facing Macular hole surgery which requires face down posture for some time. Am dreading it although I will be well cared for at home, after surgery.Am having a pre-op consulting appt. with my Doctor on the l6th. Are there any pertinent questuins I should voiceand will I be eligible for home help post op I am a Canadian resident. Please advise.
March 15th, 2009 at 3:28 pm
Patricia, I wish you the best in your surgery. I’m not really qualified to advise, so I suggest you contact someone who is. I personally like to meditate.
March 15th, 2009 at 7:21 pm
There is absolutly no one that I know that can relate to depression symptoms that I have, the paragraph you write “this unseen barrierstopping me” is exactly what I have been trying to explain to any one that will listen (they don’t hear what I am saying) my husbands accident 7/07 has left a most devastational scar with me….leaves me w/ no hope for the future and life seems bleak…praying has left me feeling forgotten and afraid… no where else to turn
April 19th, 2009 at 2:03 pm
Very nice blog. I think your advice is very sound.
May 28th, 2009 at 3:23 am
I really think that these ten tips can help everybody who’s depressed . Some of these tips can help keep depression permanently away from you.
Suggestion: Lying down with closed eyes , lighting some scented candles around and listening to the kind of music you love can really help .
June 1st, 2009 at 7:26 am
Depression can also be managed by practicing yoga, affirmations and visualizations. I do this every day. It provides a world of difference no matter how I’m feeling. I begin the day with gratitude for all the good things in my life. Then I affirm positive thoughts and visualize the best possible outcomes. It’s very soothing to the mind and body. This is especially effective after a good yoga or meditation practice when the mind is ripe and clear. Best of luck to all in bringing cheer, love and happiness to the world.
June 4th, 2009 at 5:17 pm
[...] and consultation – with similar and intuitive methods. For instance, the symptoms of anxiety can be curtailed by taking action, thinking positively, and getting regular exercise. Regular exercise and can also [...]
August 29th, 2009 at 9:34 am
Thank you for this article. The thing with depression, at least in my case, is that it can strike seemingly out of nowhere, regardless of the season, time of day, etc.
Right now i’m typing this from work. I’m not sure what triggers my bouts of depression, but when they do…the effects are nearly crippling. It’s like someome took a sledgehammer to my head. I can’t think clearly, i’m very irritable, and my productivity goes down the toilet. Other times, i’m perfectly fine, happy even. I’m all on my own right now, but it’s only sometimes that it bothers me.
Could I be bipolar?
Anyway, thanks for the article. I’ll be sure to try some of these tips. It’s reassuring to know that there are others who are trying to find solutions. I just can’t help but wonder if depression has always been this widesread, or if something is making it worse.
October 16th, 2009 at 9:00 am
I had a very good friend of mine, whom I considered very close to my heart and cared a lot for. However, my work has taken me to another country now and I cant speak freely to her, but I always try my best to call her and mail her. But, I feel that its only me who is taking more care and efforts and not her. I am a person who dont want to trouble others if they are not interested. But, this time its not being possible for me. The thoughts of me doing the lots of caring and thinking about her too much and she, which I feel, dont put much effort for me, is driving me crazy. I try myself to convince myself that shes doing her best and that she might be busy, but then somehow I fail and my whole day I go depressed. I am usually a cheerful and hardworking person. But, this sort of expectation from her, checking my mails for her email or waiting for her call, I think is destroying me inside out. I dont blame her at any time. I tell myself. Maybe I am expecting more time and care from her. I look forward for any suggestions.
October 27th, 2009 at 9:05 am
A lot of good advice.
Something I read recently mentioned that when you do something – pay attention to the details,and try to do it as well as possible.
People who suffer severe depression – like me -
are often rather ‘perfectionist’ in their attitudes, and doing something as well as you can – getting ‘engrossed’ in it – sometimes helps me.
Another thing that helps is to think “I’ll spend 15 minutes doing that, then I will have a cup of coffee or tea”, and do that throughout the day. Soon you don’t want the breaks any more.
But at the moment I can’t take anyone’s advice – I’m at an all-time low. For me, the tablets are very, very necessary.
December 12th, 2009 at 10:06 am
Your site is wonderful. Thank you.
My wife (a nurse) has felt for a while that I have been suffering from at least a mild form of depression, perhaps triggered by a deterioration in my job situation.
I have always been one to walk, good times or bad, perhaps that has fended it off for so long. And I may simply be reacting to a lot of personal stress (a close relative in her last days).
I will try several of the suggestions here, I will also meet with my religious leader for some counseling.
Thanks for caring. I have always said that the worst enemy a person can hav eis himself as he know where are the weak spots are. I am trying to fight off the cloud.
December 13th, 2009 at 3:02 pm
I enjoyed your article, though I am already doing most of what you recommend. I tend to suffer from recurring depression, but this time it does seem to be related to the loss of my contract career option. My Substance Abuse Assessment referrals ceased after my governor cut the 2009 budget by 24% in my field. Before now I was able to support myself doing the contract work, but at 59 years old, I have been unable to find work in my field, and work part time at Curves For Women. While the job is pleasant, it is not a career, or even a full time job. I feel my dreams are dying, and feel too old to start over. I lack the motivation to go back to school or even to keep looking for work, though I do continue to seek work, because while I am certified, most positions available in my field require a license, and I would be retirement age time I accomplished it. I know I need to pick myself up and enjoy my life, but am finding it hard. I do eat healthy and exercise regularly. My part time work does help keep me busy, but I worry about my lack of motivation or interest in anything at all. I once had a number of interests, and I don’t want to live the rest of my life feeling this way. Thanks for the article. I will continue to eat healthy and exercise. It is good to read words written by others who suffer from these negative feelings.
December 15th, 2009 at 3:20 am
Jean, there is always hope, though it may take a great deal of effort to find it. I personally like to think of our states of mind as being analogous to an electron in orbit. To reach the next “state” requires a certain amount of energy. Each higher state requires more energy than the previous state, to achieve. So it is with our depressed state, to seek the next higher state.
December 15th, 2009 at 3:21 am
Great tip, Nishtha. I’ve tried many different ways to meditate, and all have helped.
December 15th, 2009 at 3:22 am
Great tip, Kristina. Yoga, or even just plain meditation in a quiet place, is far more powerful than it gets credit for because there’s such a “New Age” stigma attached to it. It’s NOT new-agey. It’s very very old-fashioned
December 15th, 2009 at 3:27 am
Yes, Edwin. The “strike seemingly out of nowhere” part can floor other members of your family, your loved ones and friends. The bouts can and do cause great pain in families.
As for whether you’re bipolar, I would check with a qualified health care worker. I think it’s easy to lump anything related to mood in with “bipolar.” People are often too lazy to bother differentiating, and just because several (non-expert) people label you as being bipolar does not mean you are.
I believe depression has increased, and might even be another area of Industrial Disease. Did people ever work en masse in the dark? In the winter we get up in the dark, come back home in the dark. But if you are suffering outside of any given season (doesn’t have to be just Winter), you might be suffering from some past trauma. It’s easy to label symptoms as this or that, but that doesn’t take you forwards into solving it.
December 15th, 2009 at 3:33 am
Jenson, being apart from someone you care about is very difficult. If you are actually in a relationship with her, considering using a variety of tools to stay in contact: email and phone are typical, but also use Facebook (with privacy settings on), text messaging, a smartphone that’ll send pics, and maybe Skype with video on. These tools helped me when I was waiting 4-5 months to see my sweetie again, when she had gone half way around the world.
On the other hand, if you do not have any explicit understanding as far as a relationship goes, do not feel guilty if you find someone else you start to care for.
December 15th, 2009 at 3:36 am
Very true, Peter. Perfectionism can get you down because you can’t always (ever?) be totally perfect. I learned something a long time ago: take a 5-10 minute break every hour and you’ll be far more productive than if you work for hours. This was, I believe, something I read in Dr. Maxwell Maltz’s groundbreaking book “Psycho-Cybernetics,” about goal-setting and achievement, and it always works for me. The problem is that you can get so engrossed in something that you forget. But with all kinds of technology around us, you can set up various types of reminders (web calendar popups, emails, smartphone beeps, etc.).
December 15th, 2009 at 3:41 am
Howie, many more people than ever before are suffering from depression due to job loss or the feeling of impending loss. I’m sure there are stats somewhere about this, but we don’t even need those to be sure of this situation. Personal stress is quite often a trigger for depression. The hardest part is not falling into a label of being “depressed,” and also to keep up the hope. Finding personal fulfillment is key in this case. For example, when I was struggling to find work several years back, I went and cooked in a “soul (soup) kitchen”. I volunteered, and I got a meal out of it. Also, being around a supportive community, whether they’re related to you or not, helps immensely. It makes the pain easier to handle.
December 15th, 2009 at 3:46 am
Valerie,
My condolences. It’s very tough these days. I’m in my 40s and have not had a career job since Dec 2001, until now. But I’m not getting paid for it (share options, possibly). However, I am benefiting and learning. On the other hand, I have been working for myself for many years, writing online, etc. (Not very stable, at least until you really hit it big.)
Don’t let your dreams die. How are your writing skills? Might I suggest you start a website where you write about Substance Abuse? As you feel more confident and have more readers, you could start working on an ebook that you could sell on your website. You don’t need to learn everything all at once. (A distant cousin of mine, with the same name, and I are actually working on this topic, combined with issues of depression, at http://dailyeffect.com/. Though it’ll be a while before we launch.)
If you are interested in publishing your own site, two sites you might want to read are http://www.performancing.com/ when you start out, and then http://www.problogger.net/. Also see http://www.copyblogger.com/ and http://rogerparker.typepad.com/ for tips on writing well, on planning your writing, etc.
Problogger.net has a lot of tips on how to monetize your content.
February 4th, 2010 at 12:32 am
Having had reactive depression and also chronic depression – I know how immobilising this disability can be. The thing that is so frustrating is that your best creative efforts are thwarted and you lose your sense of who you are. I identify with this lostness as well as an almost out of body feeling of separateness. What you have said are very practical and tangible things to do. I think when you are really depressed taking simple steps toward wellness is about all you can do.
I see depression as a disturbed consequence to the fight/flight reaction. Instead of fight (anger) or flight (fear) your emotions and reactions are immobilised.
I think that the arts (whether music therapy, art therapy, listening to positive music, looking/appreciating art etc) can bring you out of yourself.
The mind/body connection is also disturbed with depression so consequently anything to improve either of these can assist with the management of depression.