3 Life-Changing Tips for Managing Depression While Working

Coping with depression is a monumental task on its own, but when combined with the pressures of a full-time job, it can feel insurmountable. Scott, from Depression to Expression, shares his personal journey and strategies that helped him manage depression while maintaining his professional responsibilities. Here, we explore these insights in depth, offering practical advice for anyone struggling to find balance between work and mental health care.

Planning Your Day in 15-Minute Increments

One of Scott's key strategies involves breaking down the workday into 15-minute segments. This method, though seemingly simple, is grounded in the understanding that multitasking can lead to burnout. Our brains are more efficient when focused on one task at a time. By planning activities in short increments—whether it's checking emails or working on a spreadsheet—Scott found a way to prevent feeling overwhelmed and reduced the risk of burnout significantly.

*Benefits of This Approach:

• Reduces Overwhelm: By limiting tasks to short periods, you tackle your to-do list one step at a time.
• Prevents Burnout: Focused work is less taxing on the brain than constant multitasking.
• Increases Productivity: Giving full attention to one task at a time can improve efficiency and output.

Packing Your Own Lunch

Though it might sound trivial to some, Scott emphasizes the importance of meal prepping, particularly for those dealing with depression. The act of packing your own lunch can significantly reduce the mental effort required to make daily decisions about food. It's a strategy that minimizes stress and ensures that you have a nutritious meal ready, freeing up mental energy for work and self-care.

*Why Meal Prepping Helps:

• Saves Time and Energy: Preparing meals in advance reduces daily decision-making.
• Promotes Healthy Eating: You're more likely to eat nutritious meals if they're prepared in advance.
• Reduces Stress: Knowing your meals are ready can alleviate one source of daily stress.

Having Something to Look Forward to After Work

Perhaps the most impactful advice Scott offers is to ensure you have something to look forward to every day after work. This can be anything that brings you joy or relaxation, from watching an episode of your favorite TV show to writing in a journal. The anticipation of a rewarding activity can provide the motivation needed to get through challenging days. It serves as a reminder that there's more to life than work and depressive thoughts.

*The Power of Anticipation:

• Boosts Mood: Looking forward to something enjoyable can improve your overall mood.
• Increases Motivation: Having a reward at the end of the day can make daily tasks feel more bearable.
• Promotes Work-Life Balance: Ensuring personal time for enjoyment helps maintain a healthy balance.

In conclusion, managing depression while working is a complex challenge that requires a multifaceted approach. Scott's strategies—planning your day in 15-minute increments, packing your own lunch, and having something to look forward to—are practical steps that anyone can incorporate into their daily routine. By focusing on manageable tasks, simplifying daily decisions, and ensuring personal time for joy, it's possible to navigate the workplace while dealing with depression more effectively.

Remember, you're not alone in this journey. Implementing these strategies can help you find a better balance and improve your quality of life, both professionally and personally. For more insights and support, consider joining Scott’s community at Depression to Expression.

Watch the full video for more in-depth discussion and personal anecdotes from Scott: Depression to Expression - Ways to Get Rid of Depression.