Depressing Work

I have some form of dysthymia, now known as persistent depressive disorder (PDD). I was diagnosed in my early twenties, finally giving a name to a condition I had normalized for at least a decade. I know there is a spectrum of reactions to psychology and even naming/relevancy of various disorders. For me, this was a helpful step towards understanding and better managing myself. 

I was diagnosed by a psychologist (and I highly recommend medical professionals for all of your diagnoses) a few years into working together. I was on a broader quest to unpack my childhood and heal the wounds of a long-deceased alcoholic father, a dead brother, and a mother challenged by this and more. Beyond the narratives, I was in my early twenties and just starting to manage this life I was now responsible for. There were a lot of contributing factors to my experience of depression that extends beyond my natural PDD tendencies. In working with my depression, I learned some critical habits that have helped me personally and with my career in what can, at times, be profoundly depressing work.

Before we continue, I need to caveat that I’m not a doctor, and I don’t play one on the internet. My words represent my experience and what has worked for me, and there may be times when my tactics no longer match my biology or psychology, and those are the times when I need more help. 

Sleep, Diet, & Exercise

These are the three legs to my stool. I was lucky to learn this lesson early (so much career advice comes back to sleep, diet, and exercise), and I keep relearning this lesson. These three topics represent at least two sections of a bookstore, and there is lots of conflicting advice. I’ve heard them referred two as the tripod of stability, so:

• Leg One, Sleep – It is essential to get consistent, high-quality sleep. Your brain and body depend on this rest. 
• Leg Two, Diet – You need to eat in a way that fuels your body and your goals while acknowledging your limits. 
• Leg Three, Exercise – Exercise is one of the best ways to manage stress, stay fit, help you think, and can even be a reward.

Know Your Symptoms

When I’m getting depressed, I crave nicotine. It’s one of the most unambiguous signals I get. There are some years in college where I regularly had cigarettes, but I can’t say I’ve been a consistent smoker. 

The rest of my symptoms are more subtle, and I’m better at connecting the dots looking backward. Stretches of anti-social behavior, or harmful/crutch eating habits, or skipping exercise, or staying up too late, or playing too many games on my phone. It’s tough to say when these behaviors are part of depression or just part of a rough day or week. I try to stay aware of an increase in my subtle symptoms to see if adjustments can be made. 

Another clear signal I can get is from my wife. Which is to say, be open to cues from those that are closest to you. She’s usually at least a few days ahead of me in seeing that I’m depressed. 

Reduce the Cycle Time

Sometimes it takes me a long time, often too long, to recognize and address my malaise. Managing something chronic also means that you can’t expect to fix it. Instead, I focus on reducing the amount of time I spend depressed. This combines the two recommendations above. Sleep, diet, and exercise keep me running smoothly, and the symptoms I know to function as guardrails, keeping me on the proverbial road. Using these two systems, how can you recognize more that something isn’t right?

Make the changes you need to make and forgive yourself. Fix & forgive.

More Help

I would not be where I am today without high-quality therapy. One of the essential parts of working with a good therapist is a great fit. In addition to education and credentials, you two have to do some hard work together. Look at the first session as an interview (for both of you). It’s okay to switch or fire your therapist; just make sure it’s for the right reasons.