Fight Work Depression
How to fight work depression talked about the chemical means of fighting depression at work. This infographic by Emily Johnson nicely summarizes that information.
Published originally by Emily Johnson
Fight The Work Depression
According to scientific research, the sequence of small failures can cause a stronger depression when compared with each high-stress factor taken separately. Since we spend about a half of life at work, where fails often happen, let’s see what we can do to lift the spirits at work, using nothing but the chemistry of our mood.
Recently, I’ve talked to my friend complaining about his bad mood at work. He told me about vain attempts to google for some tips and trying to follow given advice. Why were they vain? I asked him what the advice was, and some pieces were something like that:
- “Don’t set yourself up for expecting perfection.”
- “Start in the middle.”
- “Get in a routine.”
As you see, all the tips are
Yeah, you may say these tips come along with explanations, and this makes sense. However, they still leave much room for our subjective perception; so, it appears that the authors of that advice do nothing but try guessing the reasons of your depression. Fact: Nobody knows what’s there in your head, and that is why writers refer to abstract concepts and techniques. (I swear I won’t!) Funny thing, but probability theory works in favour of such “gurus”, leaving you two options:
- If you started feeling better, an article helped you.
- If not, it means you did something wrong.
And it’s difficult to prove you followed all the tips right. Why do such vague tips prosper?
- We are lazy. Reading some tips on the Internet is much easier than trying to analyze real-life problems. Even if those tips don’t help, a little distraction will postpone negative thoughts. People even ask Siri to help with depression!
- We enjoy feeling special and hard nuts to crack.
What is depression?
This term was first used by German psychiatrist Emil Kraepelin who characterized depression as the triad of symptoms:
- affective inhibition
- motoric inhibition
- ideational inhibition
In plain English, we feel sad, we think hard, and we poke along when depressed. You see, our inhibited functions are not unique: animals also go depressive, which is characterized by the same criteria; and it gives scientists the ability to analyze the depression phenomenon much more efficiently. Numerous scientific experiments show us that:
- depression is an ancient disorder;
- it works similarly for humans, cats, dogs, rats, and even birds;
- mechanisms used to beat depression are common, too.
Any examples needed? Let’s take a dog that has a depression-like state. It’s obvious that this dog can’t “set itself up for expecting perfection.” But, it’s scientifically proven that animals, as well as humans, have natural mechanisms for coping with depression. For example, a dog starts licking its hair to feel better. Simple as that! D’you want to find out how it works and if you can get in on the dog’s act of dealing with depression? Take a look at the infographic!
Reprinted with permission from Emily Johnson (Omni Papers)
As the days have gotten shorter and darker, many people experience seasonal depression. The less sunlight in combination with cold winter weather, many just want to stay indoors and put their head under their covers.
Are there any foods that could improve your mood?
For starters, starting off your day with breakfast is the best way to increase your alertness, energy and mood for the day. It’s easy to feel better in the morning if you jumpstart your day with breakfast. You will increase your chances of experiencing that same great feeling all day if you include these types of foods:
Foods such as chicken, fish, eggs, cheese, and lean beef can make you more alert, satisfied and energetic. My favorite type of protein is one that includes Omega-3 fatty acids. Omega- 3 fatty acids are mood boosters on their own. Studies show that people who eat Omega – 3 fatty acids (eggs, fish, and nuts…) have decreased incidence of depression. Choosing Omega-3 eggs are the best choice because they are the most absorbable protein to nourish your body, your mind, and satisfy your hunger. Walnuts and cashews are the best nuts to choose when feeling blue as they contain omega3 fatty acids and tryptophan (the precursor for serotonin- the happy neurotransmitter).
2. Complex Carbohydrates (whole grains)
Some of us, when we are depressed, reach for carbohydrates (breads, bagels, pasta); surprisingly there is a physiological reason for that and why we crave these types of foods. Complex carbohydrates such as whole grains can increase your serotonin levels to keep you calm. Perhaps reaching for these types of foods is our body’s way of instinctively trying to improve our mood. What’s interesting is one study on weight loss, showed that people on a low carb diet lost the same amount of weight as high carb dieters but were more irritable, negative and experienced overall bad mood. This is where the expression “hangry” comes from. So the next time you feel depressed, don’t beat yourself up too much for going for that bagel to boost your mood. Just don’t over indulge! Choosing a whole grain or flax seed bagel can make you feel great without the guilt.
3. Vitamin B12 and Folate (Folic Acid) are two vitamins that improve your mood
Folate is important for energy production in the body. Incorporating folate in your diet can increase your energy. You can find folate in fortified cereals, legumes, lentils, soybeans, and wheat germ. Vitamin B12 is also essential to combat fatigue and fight anemia. You can find it in shellfish, eggs, yogurt and cottage cheese.
4. The more color in your diet the better you will feel
Research shows that people who eat a plant based diet that includes a variety of fruits and vegetables are happier. The antioxidants and phytonutrients boost immunity, which allows your mind and body to remain healthy. Fighting off those free radicals is one way to fight depression. So enjoy your berries, melons and tomatoes all year around.
The last question, is what to brew?
5. Both green tea and coffee have mood boosting appeal
Studies show that people who drink green tea experience less symptoms of depression. Unfortunately, a person has to drink four cups per day to have the most benefits. Coffee, on the other hand, can boost your mood in just one cup. The drawback is that drinking too much coffee has been associated with anxiety and jitters.
May I suggest the next time you are feeling a lull in your day, try having whole grain crackers with light cream cheese and smoked salmon with a cup of green tea to boost your spirits.
Here’s to eating well.
Original post by Tracy Satov
From big dreams, great rewards may come, but there is none greater than the journey itself. For just as there is no reward without a journey, there is no journey without reward.
There was once a man for whom every day was the same. He awakened very early each morning and donned his suit and tie. He went to work, came home, ate dinner, and went to bed. Day in and day out, his life was unchanging. Each day he would tell himself, “When I’m 60, I will retire. Then, I’ll get that house by the sea.” And so, this is what he lived for. An entire life spent eyeing the prize.
You know, there are two different endings to this story. In some versions, the man passes away at the age of 59. It is only at the gates of heaven that he suddenly realizes how terribly his life was wasted. In another version of the story, he retires and gets to his dream house by the sea. He walks in, takes a look around, and he’s completely in awe of its beauty. He sits down and looks out at the view. A minute passes. Then two. Eventually, an hour has passed, and after that a day. The next day, he awakens very early, dons his suit and tie, and returns to sit in his chair and look at the view. All words elude the man in the dream house. All, that is, but two. … “Now what?”
Regardless of the ending, the message remains the same: It’s not what’s at the end of the road that matters, it’s the ride on the way there.
We all have our own “dream house” – a goal (or goals) we’ve yet to achieve, the lack of which keeps us from living life to the fullest in the present. For some of us, maybe our dream is to find true love and get married, while for others it is to get out of debt, or overcome an addiction. A healthy desire and even an ambitious drive for all these things and more, is good! It is the necessary fuel that gets us up in the morning. The only problem is when we become so focused on the end game that we forget about the here and now.
It’s appropriate that this week’s Biblical portion should be Shemot. Although this is the first chapter in the book of Exodus, the exodus itself does not take place for several weeks. Eventually, the Israelites will leave Egypt and that which they are slaves to. They will taste of the milk and honey, and indeed they will experience the promised land. However, if this were the most important part of the story, the book of Exodus would begin there. No, the book of Exodus – like our lives – is about the expedition, not the homeland.
This week, there is an energy in the cosmos that can assist us in learning how to embrace the journey. Over the next seven days, I would like to encourage each of us to try truly living in the moment – to look around and appreciate the beauty that surrounds us at every turn, and to experience the joy of extending ourselves to others along their way. Most importantly, be patient with yourself in your process, and love who you are right now in this very moment. For you are exactly as you are meant to be on your path towards the Light.
As we push on towards our destination, ever climbing, ever searching, let’s remember that it is our journey that is our reward. For it is in the passage that we find the greatest gift of all: our true selves.
This week, embrace the ride as you find your true North.
Original Post by Karen Berg
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