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Job is making me depressed


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  • SAMHSA’s National Helpline is a free, confidential, 24/7, 365-day-a-year treatment referral and information service (in English and Spanish) for individuals and families facing mental and/or substance use disorders.

    Also visit the online treatment locator.

SAMHSA’s National Helpline, 1-800-662-HELP (4357) (also known as the Treatment Referral Routing Service), or TTY: 1-800-487-4889 is a confidential, free, 24-hour-a-day, 365-day-a-year, information service, in English and Spanish, for individuals and family members facing mental and/or substance use disorders. This service provides referrals to local treatment facilities, support groups, and community-based organizations.

Also visit the online treatment locator, or send your zip code via text message: 435748 (HELP4U) to find help near you. Read more about the HELP4U text messaging service.

The service is open 24/7, 365 days a year.

English and Spanish are available if you select the option to speak with a national representative. Currently, the 435748 (HELP4U) text messaging service is only available in English.

In 2020, the Helpline received 833,598 calls. This is a 27 percent increase from 2019, when the Helpline received a total of 656,953 calls for the year.

The referral service is free of charge. If you have no insurance or are underinsured, we will refer you to your state office, which is responsible for state-funded treatment programs. In addition, we can often refer you to facilities that charge on a sliding fee scale or accept Medicare or Medicaid. If you have health insurance, you are encouraged to contact your insurer for a list of participating health care providers and facilities.

The service is confidential. We will not ask you for any personal information. We may ask for your zip code or other pertinent geographic information in order to track calls being routed to other offices or to accurately identify the local resources appropriate to your needs.

No, we do not provide counseling. Trained information specialists answer calls, transfer callers to state services or other appropriate intake centers in their states, and connect them with local assistance and support.

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Last Updated: 08/30/2022

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why exhaustion is not a personal, but an organizational problem - Career on vc.ru

And its solution is in the hands of the manager, not the employee. Reminder edition material.

24,561 views

Damir Kopezhanov / Unsplash

The problem of professional burnout has been relevant for many years, but recently it has sharply worsened. Why do we burn out more and more and how to avoid it? Gradually, experts begin to emerge the answer to this question.

Who is to blame for the fact that we burn out

The traditional answer is ourselves. They failed to balance work and rest, were not competent enough, failed to adapt, succumbed to procrastination. Explanations may vary, but the essence does not change - this is always our mistake, for which we pay with a loss of motivation and productivity.

But if it's our fault, isn't it strange that the symptoms of burnout are not like frustration (disappointment over not being able to achieve what you want), but depression? And it seems so much so that some experts even consider this condition a variant of a depressive disorder.

Psychologist Irwin Schoenfeld examined 5,000 burnt-out teachers and found that 90% had symptoms of clinical depression: apathy, depression, and a sense of helplessness. Other researchers have found that symptoms of burnout and depression tend to worsen in parallel: the worse the burnout, the deeper the depression.

As clinical psychologist Natalie Datillo notes, burnout is often accompanied by a typically depressing sense of powerlessness: people feel that despite their best efforts, they can't change anything in their lives.

Swiss expert Renzo Bianchi even suggests this test in The Atlantic: When you face a psychological problem at work, ask yourself, can you eliminate the stressor? If the answer is “yes”, then this is not burnout yet. But if you realize that you can’t change the situation and can only passively wait for negative consequences, then you have begun to burn out.

Why do we behave in a state of burnout as if we were faced with an insurmountable external obstacle? Because that's the way it is. To see this, just look at the top six causes of burnout identified by UCLA psychology professor Christina Maslakh:

  1. Excessive workloads and tight deadlines.
  2. Lack of control over the work process and decision-making authority, combined with increased demands for results.
  3. Lack of professional recognition.
  4. Toxic work environment: disrespect and discrimination, conflicts in the team.
  5. Favoritism: undeserved privileges for individual employees.
  6. Monotonous and uninteresting work.

Obviously, almost all of these factors are not associated with personal mistakes, overstated ambitions or miscalculations in time management. Reduce workloads, moderate demands, eliminate hard deadlines, avoid overtime work, allow you to change jobs, help you choose a more convenient schedule and reward for achievement and initiative - who does it depend on?

Who will stop burnout

Psychologist Adam Grant believes that there are three keys to solving the problem of burnout: adequate requirements, optimal control and the necessary support. And all three are in the hands of leaders.

Research also clearly shows that burnout is an organizational problem. And management is responsible for organizing the workflow. But the bosses are not the evil geniuses in this story. They may not always be able to organize work in a way that eliminates burnout. However, they may try to remedy the situation.

According to McKinsey, company leaders have recently been actively implementing special programs to improve the mental health of employees, inviting coaches and psychologists, organizing yoga classes, conducting stress training, seminars on balanced nutrition and the development of positive thinking. But studies show that these measures often do not have the desired effect. And there are at least two reasons for that.

The first one is individual. Workflow experts Yu Jie Heng and Kira Shabram point out in an article in the Harvard Business Review that there are three types of burnout. And what is useful in one case may be ineffective or even harmful in another.

To cope with burnout, one must first determine which of the personal resources have been exhausted and need to be restored.

  • Mental and emotional exhaustion. In this case, programs and courses on self-optimization can only increase tension and guilt. Helpful recommendations are often perceived as an additional burden and confirmation that you could not cope with the problem on your own. To restore internal resources, experts advise to slow down and take care of yourself. Short breaks in the working day will help here - for meditation, a walk, a snack or a dream.
  • Social exclusion at work. In this case, meditation and other self-centered activities can only aggravate the condition. Therefore, just collective courses are useful, in which you can get closer to colleagues. When a person suffering from emotional alienation switches to solving other people's problems (even just spending a few minutes a day discussing other people's concerns and wishes), burnout levels decrease.
  • Loss of faith in one's own effectiveness. In this case, classes are needed to help restore self-esteem. Workplace positivity expert Mandy O'Neill suggests trying to start a new project that has nothing to do with work. For example, take up photography or develop the habit of running in the morning. The main thing is to feel like the master of the situation again.

The second problem is systemic. The WHO defines burnout as the result of prolonged stress in the workplace. But what creates it? When at 19The term “burnout” itself appeared for the first time in the 70s, it was believed that it was mainly doctors, psychologists, teachers and social workers who were subject to it, that is, people who, on duty, often face human problems and suffering. Then it became clear that you can burn out in any profession.

Recently, the drastic transition to remote work and the resulting disruption of the usual work and rest routine are often blamed for increased stress. Two-thirds of Amazon, Microsoft, Google and Facebook employees said in a survey that they feel more exhausted due to the need to adapt to a new work rhythm. 42% of Russians also complain about emotional exhaustion. But the burnout epidemic began long before the coronavirus pandemic. Already in 2018, 23% of American workers suffered from it.

Burnout is not really a curse of certain professions or the result of external circumstances, according to BuzzFeed News contributor Ann Helen Petersen. It is a natural product of the modern recycling culture that has become the norm in all industries around the world. All of us, employees and managers, have become hostages of this efficiency model.

Workers find it natural to take on excessive workloads. And managers find it natural to overload them with work. Because of this, sooner or later, each of us develops what Petersen calls "paralysis of everyday affairs."

We simply cannot cope with all these tasks at the same time, even if we are able to solve each separately. Their number paralyzes us. This is where the feeling of impotence, helplessness and apathy comes from. Of course, we can take a vacation or a day off. We can take a break for yoga or get emotional support from friends at lunchtime. But this is a temporary compromise.

To truly address burnout, we all need to realize that work stress is more than just a necessary evil. It has become something of a performance indicator for us. And while it seems to us that burning ourselves at work means being effective, we will burn out.

The article was prepared by the online publication Reminder, which is dedicated to health, psychology and practical philosophy. More useful information can be found on our Facebook pages, Telegram or mailing list.

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  • Way of a manager: how to get high when it's hard. Synopsis of Ruslan Lobachev's speech from Miro at the Reminder meetup.

7 psychological reasons why a job is not found — Work.ua

Depression, fear, learned helplessness - these are far from all the psychological barriers that prevent us from finding a job. What other psychological reasons for failures in job search are, Work.ua found out from psychologists.

It happens that the reason for the inability to find a suitable job is not external factors, but internal reasons and psychological conditions. What are they and how can they be weakened or even eliminated, we asked our experts.

Julia Sulaeva

psychotherapist, trainer, head of training center Content

Depression

The impact of depression on job opportunities is often underestimated. But in vain. The current pace of life, the pursuit of achievements and constant stress have led to the fact that every fifth person faces this unpleasant condition quite seriously. Main symptoms: low vitality, pessimism, lack of motivation, loss of interest in life, inability to enjoy, inability to make decisions and concentrate on achievements, chronic fatigue, increased or decreased appetite, insomnia or excessive sleepiness, decreased sexual desire. It is necessary to distinguish between short-term depressive states as a reaction to grief, loss, stress, change in health status and long-term depressive state, which lasts from several months to several years. And no matter how much others urge a person in depression to get together, stop moping and strive for achievements, this does not help. Depression is a disease, and another kind of help is needed here.

What to do

If you find yourself with most of the symptoms, and they are quite pronounced, remember how long this condition lasts. In the current situation of quarantine, almost all of us are going through depressive periods as a stage of experiencing a loss of stability and certainty.

a) If the depression is not long-term - do not worry and give yourself the opportunity to live it. Get plenty of rest, do not scold yourself for low productivity and, if possible, replenish the resource. It can be contact with nature, delicious food, warm communication with loved ones, communication with animals and so on. Some simple and accessible things that make you feel fulfilled.

b) If depression lasts more than a month, seek help. A competent psychotherapist will determine the cause of your condition and the method of treatment. Sometimes depression can only be managed with psychotherapy, and in some cases it will also be necessary to consult a psychiatrist and receive medication.

Learned helplessness

Sometimes, in the case of experiencing a strong fiasco, loss, crisis, and most often from a long series of failures, a person falls into a state called “learned helplessness”. At the same time the ground under my feet is lost, "hands drop" and there is a feeling that all efforts are in vain and nothing depends on me. This has a strong impact on motivation, since it is influenced not only by desires and needs, but also by the assessment of the ability to achieve the desired. If there is no certainty that “I can, I can do it”, then there is no need to invest much in achieving the desired readiness.

What to do

a) Reflect on the fact that every failure is an experience and the next step towards achievement. All successful people at first went through a series of mistakes and failures. For example, Edison made about 10,000 unsuccessful experiments while trying to improve the incandescent light bulb and did not give up.

b) Create your experience of successful achievements, your “Achievement List”. Make a to-do list for the day, starting with very simple and easy things. Let this list be more than 20 items. For example, get up in the morning and do 5 squats, brush your teeth, drink coffee, call a friend, read 1 page of a book, look at vacancies, select suitable ones, send 2 resumes, and the like. After each completed task, mark it in the list. Strive to ensure that all tasks are completed by the end of the day. This will gradually create an experience of success and a feeling that you are influencing your life. As the feeling of confidence grows, more difficult and important things can be added to the list.

Inadequate self-esteem

Both low and high self-esteem hinders finding a job. From the point of view of psychology, these are two sides of the same coin, since a person inflates his own grandiosity due to the fact that inside he feels insignificant. The key to achievements, successful development, a healthy mental state and harmonious relationships with others is an accepting, warm attitude towards oneself and an adequate understanding of one's strengths and weaknesses.

What to do

a) Sit back, relax, close your eyes and say the phrase "Despite the fact that I ... (the main claim to myself), I completely love and accept myself." Listen to your inner feelings. If this phrase causes rejection and other unpleasant emotions, this topic needs to be worked out. Repeat it daily and watch how the sensations change.

b) Think about the messages you received most of the time from your parents as a child. Were these more critical comments, or did you receive more support and approval. Usually a sufficient amount of support and the absence of severe stress in childhood form a fairly adequate self-esteem. If this does not happen, then you can correct the situation now. Pretend you are small and write that boy or girl a letter of encouragement and encouragement. Reread it from time to time.

c) Make a list of 20 reasons why you are good / aya ​​ . Include both personal and professional qualities in it.

d) And only after you feel that your attitude towards yourself has warmed up, make a list of qualities and skills that you want to improve in yourself. Map out the first steps towards achieving them.

No desire to work

If you have been looking for a job for a long time, but you still can't find it, find out if you really have a desire to work. If there is no desire to work, then the employer easily “considers” it. Yes, and you will always find unacceptable shortcomings in the proposed vacancies, subconsciously rejecting even good options. The reasons for the lack of such a desire may be different. It happens that a person has experienced many unpleasant situations at a previous job and is subconsciously afraid of their repetition. Perhaps, due to excessive stress, zeal and regular overloads, he received a “professional burnout”, and in this state there is absolutely no desire to work. The cause may be depression, which is described above. Perhaps you are doing a job that you do not like, or you have already grown out of it. Or there is a strong desire for another person to provide, such as a marriage partner. So a woman can dream of doing housework and raising children, and entrusting the material support of the family to her husband.

What to do

If you honestly admitted to yourself that deep down you do not want to work, then try to determine the reason. If the reasons are: severe trauma in the previous place, professional burnout or prolonged depression, it is definitely better to seek professional help, it is extremely difficult to correct such conditions on your own. In other cases, look for options that are acceptable to you - it may be worth considering new areas of activity, agreeing with a partner on the distribution of responsibilities in the family, and so on. It all depends on the cause.

Inability to present oneself

Many of the applicants, despite good professional training, are very lost and embarrassed at the interview. Because of this, they are perceived as not professional enough, insecure and weak. Judge for yourself, other things being equal, who would you prefer? A person who speaks calmly, kindly and with dignity, looking at the interlocutor, without nervousness, clearly, with good articulation, or someone who mumbles, looks away and shifts from foot to foot?

What to do

Upgrade your communication skills. There are many good videos on the Internet on this topic. If possible, take courses in public speaking, it is a very useful skill to present yourself, your ideas and projects with inspiration and persuasiveness.

Dmitry Kushch

psychologist, trainer, leading specialist of the training center Content

Fear

Sometimes applicants talk about fear, fear not only of participating in the competitive struggle for the desired place, but also of the necessary changes after achieving the goal. Preparing for an interview, everyone tries to present themselves from the best side, investing both time and effort into preparation. Gathering his strength and flashing all the colors at the interview, the applicant finds himself in a situation where he needs to maintain his new bright image even after receiving the desired position, that is, to give all the best at work all the time, day after day. For some, as a result of this, even before the interview, a subconscious fear arises from the prospect of living in constant tension.

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