The Canadian Journal of Behaviour Science (Roberge, C, Meunier, S., Cleary J. 2024 vol 56, No 1 10-19. Canadian Psychological Association) recently republished a study that explored the strategies used by those experiencing symptoms of depression and/or anxiety to manage their symptoms and enhance their ability to function effectively at work.
While the sample size was small, the participants all well enough to be at work, and not including any objective measures of the effectiveness of these strategies, their results fit with the therapeutic tenets of Cognitive Behavioural Therapy (CBT) and mindfulness-based CBT approaches in the treatment of depression and anxiety. In short, although the study was flawed (as most social science research is), the authors have happened upon some real and useful strategies.
The authors break these self-management strategies into three categories: behavioural, cognitive and affective.
Behavioural strategies for self-managing depression/anxiety symptoms at work.
Behavioural strategies were, according to the study, the most frequently mentioned by the study participants. These strategies include:
Managing tasks. Examples include setting realistic objectives and prioritizing tasks based on the participants mental state. Tackling less complex tasks when a person’s concentration is not at its best for example. Taking notes, asking for reminders and clarifying expectations are other examples.
Managing work time. Examples of these strategies include using time management tools such as a planner, taking breaks to recover energy and disconnect from work tasks, and participating in physical, relaxing or recreational activities during lunch breaks.
Managing workspace. Strategies such as personalizing one’s workspace, ensuring physical and ergonomic comfort and keeping the workspace clean and organized.
Managing the boundaries between work and personal life. Limiting contact with workplace and coworkers during evenings, weekends and holidays for example, or creating a transition time between work and home, possibly on the daily commute.
Using time off to recover energy. These strategies include engaging in activities that allow for psychological detachment, that promote relaxation, that enhance feelings of usefulness and competence or simply engaging in enjoyable and pleasant activities.
Taking care of physical health. Behaviours such as following a schedule, adopting good sleep patterns, eating healthy, limiting alcohol and recreational drug consumption, taking prescribed medication and engaging in physical activities all enhance our physical and mental health.
Cognitive strategies for self-managing depression/anxiety symptoms at work.
Practicing self-compassion. Strategies in this category include adopting a kind inner voice and taking time to recognizing and value our achievements.
Managing negative thoughts. These approaches include intercepting negative thoughts and transforming them into something more positive, focusing on something other than the situation, acknowledging challenging situations as temporary and keeping things in perspective.
Adopting a positive outlook. Examples are learning to look on the bright side, practicing positive affirmations, being grateful for positive work experiences, and understanding mistakes as learning opportunities.
Accepting situations as they are. For example, accepting the reality of having mental health challenges, and accepting that we have no control over some situations and all other people.
Living in the present moment, developing self-awareness and defining oneself by more than work are other useful cognitive strategies.
Affective strategies for self-managing depression/anxiety symptoms at work.
The least commonly used strategies in this study, probably because directly changing how we feel is nearly impossible. However, there are some ways to cool our emotional reactions. These include identifying and naming emotions, venting, and stepping back or away when the emotional temperature is rising.
If you are living with chronic or recurring depression or anxiety you are probably already using some of these strategies. As for the other strategies mentioned, it is very easy to say “adopt a positive outlook” and not so easy to do. But if you see a self-management strategy on this list that you suspect might work for you, explore it further. There are tons of great self-help books with a CBT perspective, there is information online, there are apps, and there are therapists and life coaches to help you take action.
