Could Your Job Be Causing Your Depression?

Even during today's tough economic times, research shows that being stuck in a thankless job takes an even greater toll on mental health than being unemployed. Jobs often define a large portion of our lives, and reoccurring feelings of discontent or dissatisfaction at work may be enough to evoke symptoms of depression. Any occupation can potentially trigger depressed feelings, but the careers with the highest rates of depression include:

• Nursing home / childcare workers
  
• Food service staff
  
• Social workers
  
• Healthcare workers
  
• Artists and entertainers
  
• Teachers
  
• Administrative support
  
• Maintenance workers
  
• Financial advisors and accountants
  
• Salespeople
  

How Can a Job Cause Depression?

A job can act as a catalyst for depression if your personality clashes with its expectations. Someone who considers themselves extroverted may have a difficult time dealing with a lot of "down time," just as an introvert might get anxious if a job requires a lot of interpersonal communication. A typical job takes up about half of a person's waking hours, so depression may stem from repeated bouts of anxiety and unhappiness during those longs days.

Depression can also stem from the emotional toll of job burnout, which refers to a cycle of emotional exhaustion, depersonalization, and reduced personal accomplishment. When an employee feels drained or "used up," they are more likely to withdraw from co-workers and become increasingly hostile or critical of others. The combination of mental fatigue and personality conflict can lead to reduced performance, only doing the "bare minimum," and then feeling guilty about such tendencies.

People who feel unappreciated at their job or are routinely exposed to sickness or trauma are also more likely to experience bouts of depression.

Tips To Ward Off Job-Related Depression

In addition to the standard treatment courses for depression, there are specific things you can do at work to help alleviate depression.

• Take breaks. Give your body and mind some time to recharge. It may feel like "slacking off," but allowing yourself a few time-outs throughout the day will increase productivity in the long run.
  
• Exercise. People who exercise regularly often experience lower levels of depression than sedentary individuals. Strive for 3-5 exercise sessions per week. Squeeze in a few minutes of light activity during the workday to trigger the release of endorphins, your body's natural "feel good" chemicals.
• Get to work a few minutes early. Rushing to get to work on time can make you irritable and anxious - not a positive way to start the day. Instead, try to get there a little earlier, and take a few minutes to drink your coffee, read a few pages of a good book, or browse your favorite web pages.
• Snack frequently. This is not an endorsement to overindulge on junk food, but small snacks throughout the day help regulate blood sugar and curb mood swings.
  
• Plan something to look forward to. Instead of solely focusing on all the work that needs to get done, plan something fun to do each night so there's always something to look forward to. It can be as simple as renting a movie you have been wanting to see or going to happy hour with a friend. Anticipation is a powerful mood-booster.