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Understanding Depression and Work, Is it Situational or You?

Understanding Depression and Work, Is it Situational or You?

At some point in our lives, everyone experiences a level of depression. When your depression seems focused on work, it can be hard to determine if your job is responsible, or if something bigger is happening. If you work full-time, you likely spend around half of your waking hours (or more) at work. You may also spend additional time thinking about it even when you aren’t there.

Symptoms of depression can be highly apparent at work. You may find it difficult to complete your job duties or do everything in your power to avoid having to come in at all. But, before you quit your job as a possible solution, it is important to figure out what is actually going on.

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Situational Depression

Situational depression is technically classified as an adjustment disorder; it results from a particular set of circumstances and does not meet all of the characteristics of a true mental disorder. While the symptoms can be life-altering and should be treated seriously, they tend to resolve themselves once the situation changes.

Clinical Depression

Major depressive disorder can be affected by circumstance, but the true cause goes deeper. Often, a chemical imbalance is at least partially responsible, and symptoms may not ease even when the situation improves. The severity of symptoms may fluctuate, but they play a consistent role in a person’s life. However, with proper treatment, the symptoms can be effectively managed.

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Is it Work?

Unpleasant working conditions can cause situational depression and aggravate major depressive disorder. This makes it more challenging to determine if the work is fully responsible or just a catalyst to an episode of a chronic condition. To make it worse and difficult, tips for managing work depression are often vague and may not help you identify the true source of the issue.

The first step in determining whether your job is to blame for your depression, it is best to seek the care of a mental health professional. They will be able to help you work through the questions and thoughts that will help determine if a change of job would fix the issue or if you are dealing with something greater.

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For example, if you had been at your job (happily) for five years, but ended up with a new boss who treats you poorly, the situation surrounding your workplace may be to blame. However, if you have been at the same job for years, becoming progressively more depressed, and have felt similar shifts throughout the rest of your life, there may be something bigger.

Additionally, if the stress began outside of work, but the symptoms have made maintaining employment difficult, your job may be suffering due to issues in other areas of your life. If those issues resolve, you may find your workplace more enjoyable.

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Think Before You Quit

While quitting your job is an option, it may not be the right move at the beginning. For example, those suffering from major depression may have found any job unbearable during the height of their symptoms. That means you could quit your job only to find no reprieve once the act was done. And that would leave you depressed and newly jobless. If you relied on your income to survive, then your symptoms may get worse as you look for new opportunities.

However, if your depression is truly caused by your job, then you still might want to act more thoughtfully before jumping ship. You may want to begin looking for a new job before you quit your current one, allowing you to transition from one place of employment straight into the next.

In cases where your workplace is dangerous or abusive, then quitting might be your best move. By seeking help from a mental health professional, they can work with you to determine the true nature of your depression. That way you can make an intelligent and informed choice that will help you secure a better future for yourself, which is really the goal you should be pursuing.

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Published on May 26, 2020

7 Most Effective Problem Solving Techniques That Smart People Use

7 Most Effective Problem Solving Techniques That Smart People Use

Problems are, by their very nature, problematic. There are life problems, work problems, creative problems, and relationship problems. When we’re lucky, intuition takes over, and we solve a problem right away. When we’re not so lucky, we get stuck.

We might spend weeks or even months obsessing over how to write that term paper, get out of debt, or win back the love of our life. But instead of obsessing, let’s look at some effective problem solving techniques that people in the know rely on.

Ideation Vs Evaluation

It’s important to first understand and separate two stages of creativity before we look at effective problem solving techniques. Ideation is like brainstorming. It’s the stage of creativity where we’re looking for as many possible solutions as we can think of. There’s no judgment or evaluation of ideas at this stage. More is more.

After we’ve come up with as many solutions as possible, only then can we move onto the evaluation stage. This is when we analyze each possible solution and think about what works and what doesn’t. Here’s when all those good ideas from ideation rise to the top and the outlandish and impractical ones are abandoned.

7 Problem Solving Techniques That Work

Everyone has different ways of solving problems. Some are more creative, some are more organized. Some prefer to work on problems alone, others with a group. Check out the problem solving techniques below and find one that works for you.

1. Lean on Your Squad

The first of our seven problem solving techniques is to surround yourself with people you trust. Sometimes problems can be solved alone, but other times, you need some help.

There’s a concept called emergence that begins to explain why groups may be better for certain kinds of problem solving. Steven Johnson describes emergence as bottom up system organization.[1] My favorite example is an ant colony. Ants don’t have a president or boss telling them what to do. Instead, the complicated organization of the ant colony comes out of each individual ant just fulfilling their biological destiny.

Group creativity can also take on an emergent quality. When individuals really listen to, support, and add onto each other’s ideas, the sum of that group creativity can be much more than what any individual could have created on their own.

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Therefore, if you are struggling to solve a problem, you may want to find a group of people with whom you can collaborate, so you can start riffing with them about possible solutions.

2. Regulate Your Emotions

The next of the problem solving techniques is to be honest about how you’re feeling. We can’t solve problems as efficiently when we’re stressed out or upset, so starting with some emotional self-awareness goes a long way in helping us problem solve.

Dr. Daniel Siegel famously tells us to “Name it to tame it.” [2] He’s talking about naming our feelings, which offers us a better chance of regulating ourselves. I have to know that I’m stressed or upset if I want to calm down quickly in order to get back to a more optimal problem-solving state.

After you know how you’re feeling, you can take steps to regulate that feeling. If you’re feeling stressed out or upset, you can take a walk or try breathing exercises. Mindfulness exercises can also help you regain your sense of presence.

3. Listen

One thing that good problem solvers do is listen. They collect all the information they can and process it carefully before even attempting to solve the problem.

It’s tempting to jump right in and start problem solving before the scope of the problem is clear. But that’s a mistake.

Smart problem solvers listen carefully in order to get as many points of view and perspectives as possible. This allows them to gain a better understanding of the problem, which gives them a huge advantage in solving that problem.

4. Don’t Label Ideas as Bad…Yet

The fourth of the seven problem solving techniques is to gather as many possible solutions as you can. There are no bad ideas…yet.

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Think back to the two stages of creativity. When we are in the ideation stage, we shouldn’t be evaluating each other’s ideas, input, and possible solutions.

When we evaluate, judge, and criticize during the ideation stage, we inadvertently hamper creativity. One possible outcome of evaluating during ideation is creative suppression.[3]

When someone responds to someone else’s creative input with judgment or criticism, creative suppression can occur if the person who had the idea shuts down because of that judgment or criticism.

Imagine you’re at a meeting brainstorming ways to boost your sales numbers. You suggest hiring a new team member, but your colleague rolls their eyes and says that can’t happen since the numbers are already down.

Now, your colleague may be 100% correct. However, their comment might make you shut down for the rest of the meeting, which means your team won’t be getting any more possible solutions from you.

If your colleague had waited to evaluate the merits of your idea until after the brainstorming session, your team could have come up with more possible solutions to their current problem.

During the ideation stage, more is more. We want as many ideas as possible, so reserve the evaluation until there’s no more ideating left to do.

Another trick for better ideating is to “Yes And” each other’s ideas[4] In improvisation, there’s a principle known as “Yes And.” It means that one improviser should agree with the other’s idea for the scene and then add a new detail onto that reality.

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For example, if someone says, “I can’t hear over your loud music,” the other person needs to go along with that idea and then add onto it. They might say, “Sorry, I’ll turn it down, but I don’t think everyone else here at the club will appreciate it.”

Now the scene is getting interesting. We’re in a club, and the DJ is going to turn the music down. Playing “Yes And” with each other made the scene better by filling in details about who and where the improvisers are.

Yes Anding also works well during ideation sessions. Since we’ve already established that we shouldn’t be evaluating each other’s ideas yet, Yes Anding gives us something we can do. We can see the merits of each other’s ideas and try to build on them. This will make all of our possible solutions more fully realized than a simple laundry list.

5. Approach Problems With Playfulness

Approaching problem solving too seriously can exacerbate the problem. Sometimes we get too fixated on finding solutions and lose a sense of playfulness and fun.

It makes sense. When there are deadlines and people counting on us, we can try to force solutions, but stepping back and approaching problems from a more playful perspective can lead to more innovative solutions.

Think about how children approach problem solving. They don’t have the wealth of wisdom that decades on this planet give. Instead, they play around and try out imaginative and sometimes unpractical approaches.

That’s great for problem solving. Instead of limiting ourselves to how things have always been done, a sense of play and playfulness can lead us to truly innovative, out-of-the-box solutions.

6. Let the Unconscious Mind Roam

This may seem counterintuitive, but another technique to try when you become too fixated on a problem is to take a break to let the unconscious mind take over for a bit.

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Our conscious brain can only handle a limited amount of information at a time. Plus, it’s energetically exhausting to use our conscious brain for problem solving. Think about a time when you were studying for a test. It’s draining.[5]

But we’re in luck. There’s another part of our brain that isn’t draining and can integrate tons more information at a time—our unconscious.

This is why you come up with your best ideas in the shower or on your way to work or while you’re jogging. When you give your conscious brain a break, your unconscious has a chance to sift through mounds of information to arrive at solutions.

It’s how I write my articles. With my conscious brain, I think about which article I’m going to write. My problem is how to write it, so once I think carefully about the topic, I take a break. Then, the structure, sources, content, and sometimes phrasing happens in fits and starts while I’m not thinking about the article at all. It happens when I’m lying in bed, showering, and walking in the woods.

The key is to get in the habit of practicing this alternation between conscious and unconscious problem solving and to absolutely not force solutions. Sometimes, you just need to take a little break.

7. Be Candid

The last of the problem solving techniques happens during the evaluation stage. If we’re going to land on the best possible solution to our problems, we have to be able to openly and honestly evaluate ideas.

During the evaluating stage, criticism and feedback need to be delivered honestly and respectfully. If an idea doesn’t work, that needs to be made clear. The goal is that everyone should care about and challenge each other. This creates an environment where people take risks and collaborate because they trust that everyone has their best interest in mind and isn’t going to pull any punches.

Final Thoughts

In order to come up with the best solutions for problems, ideation and evaluation have to be two distinct steps in the creative process. Then, you should tap into some of the above techniques to get your ideas organized and your problems solved.

Hopefully, these seven problem solving techniques will help your problems be less…problematic.

More Tips for Problem Solving

Featured photo credit: Daria Nepriakhina via unsplash.com

Reference

[1] Steven Johnson: Emergence
[2] Dr. Dan Siegel: The whole-brain child
[3] American Psychological Association: Creative mortification
[4] Play Your Way Sane: And What?: Yes And
[5] Daniel Kahneman: Thinking, Fast and Slow

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