Depression Can Be Sneaky!
I’m a bit overwhelmed. Bet you weren’t expecting that!
When I rebranded to JaniceRussell.com, I decided that I’d become the Overwhelm Slayer because that’s why clients partner with me.
You may assume that I never feel overloaded myself. And you’d be wrong!
I won’t bore you with the details creating my stress. Here’s the 30,000 foot view: multiple family-related responsibilities (some time-sensitive and/or money-related), taking a class with tons of homework (for re-certifying as a Certified Organizer Coach and Certified Professional Organizer in Chronic Disorganization), a business development course has many assignments, coaching clients, managing my business, and household administration tasks (bill paying, etc.).
The overwhelm has pushed me into an active depressive episode. My clinical depression is usually well-managed with medication and a strong self-care routine. Sometimes I overcommit to activities beyond my regular adult responsibilities and when I add being an overachiever to the mix, the pressure can prompt a recurrence of my depression.
After my initial diagnosis of clinical depression in 2001, it took me years to distinguish between regular life ups -and-downs vs. a recurrence of my depression. The distinction is a tricky one. There are no concrete rules for determining whether it’s everyday stuff vs. situational depression that will ease up as circumstances change vs. an episode of clinical depression. So mine usually sneaks up on me because I want to think it’s the one of the first two and not the third one.
Now I try to be more aware when things seem to be taking a downward turn. Are my moods related to short-term or long-term events? Am I bone-weary tired almost every day or just periodically? Has my focus decreased? Am I consistently not interested in activities that I usually enjoy? Is it hard for me to make normally easy decisions? Has my irritability increased? Do minor inconveniences get blown out of proportion?
You may think, “Janice, those symptoms could apply to a number of different conditions.” And you’d be correct. However, in my personal experience of depression, these are the factors I need to be most vigilant about.
Below are some strategies I use when I’m in a depressive episode and/or am feeling overwhelmed. They can also be helpful in managing other health conditions too.
RESET EXPECTATIONS. for yourself and others. As much as I would like to keep up my regular pace and activities, it’s not feasible right now. I must be kind to myself. I have to give up some activities I’d like to do in order to get enough sleep and exercise.
I also give others a heads-up, as applicable. For instance, I have requested an extension on one of the assignments for my class. And I’ve told the leader of the business course that I’ll participate in the online training and assignments as my energy allows.
RESIST THE URGE TO MAKE NEW COMMITMENTS. I love learning new information! Recently, I’ve taken two coaching classes.
I’ve seen at least three more in the coming months which look interesting! Given the depression, I told myself to “walk away from the registration tab” because it’s unlikely that I’d have the energy to participate fully in the classes.
Equally important is to resist the urge to pack each day from morning until night. I’m intentionally leaving more unscheduled time in my calendar.
REPRIORITIZE ALL TASKS AND PROJECTS. Look at everything on your plate, both professionally and personally. Here are some options about how to manage them:
- Check deadlines. Are they set in stone or negotiable? Note the ones with a set due date on your calendar. This gives you an idea of how much time you have to complete the job. For instance, I have a September due date for presentation slides for a class I’m giving in October. I’ve planned out my own mini-deadlines for specific parts of the slide-deck so that I don’t feel overwhelmed by the due date. For tasks that have wiggle room, arrange a new deadline.
- Defer responsibilities. Some chores are important, yet don’t have a specific time frame. Those may be able to be postponed days, weeks, or even months. I have a list of small repairs to be done around my house. None of them are crucial. Instead of arranging for someone to take care of these now, I’ll do so in a few months.
- Delete activities. In both your professional and personal life, there are activities that you want to do that aren’t mission-critical. One or more of these could be permanently removed from your to-do list. For instance, there is a limited-time special art exhibit in a town four hours away. A friend and I had talked about going. It would require an overnight stay. As much as I’d like to go, I don’t believe I’ll have the energy to travel there and see the exhibit without compromising other obligations on my calendar. I will have other opportunities to see special art exhibits. As much as I’d like to go, I’m deleting this from my schedule.
REQUEST HELP. I won’t pretend that this is easy for me. My mindset is that I can do everything myself! This isn’t a useful mindset in general, and it’s definitely unhelpful when you’re experiencing depression (or overwhelm from other health conditions).
What kind of help might you request? Friends or family can bring meals, do laundry, and run errands. Personal concierge services can do those tasks and more. There are virtual and in-person support groups where you can find out what has worked for others who share your diagnosis. These are just a couple of ideas out of many options.
Counseling can be very helpful. Medical doctors can prescribe or change medications. Alternative treatments, such as acupuncture may be useful.
Because of the sneaky nature of my depression, I confess that I put off contacting my psychiatrist in hopes that it would resolve itself. A bit of magical thinking on my part.😊 I finally left a message for her the other day. I’m confident that together we’ll determine the best way for me to proceed.
Asking for help may not be comfortable for you either. Share a small request to a trusted confidante.
REST. I lead a busy life and I assume you do as well. For many, the busier they are, the less sleep they get. This is because cutting back on sleep is seemingly one of the easiest ways to gain time to work on assignments.
However, more rest, rather than less, is critical. You’ll have more energy and brain-power to manage your responsibilities if you’ve had adequate sleep.
With depression, and other diagnoses as well, the body gets to the point of demanding sleep. I know that I get incredibly tired and have no choice but to rest.
There are my top five strategies for managing my depression. I hope they help you if you have a medical condition that impairs your life, or if you’re simply feeling overwhelmed.
I can’t finish this article without adding one more way to request help…and that is to work with a coach who has specific training in partnering with clients who have a medical diagnosis. That could be moi!
I work with clients who have a brain-based disorder, autoimmune disease, or a body-based condition. They are looking to optimize their time, manage their paperwork, and handle their to-dos.
If coaching sounds like something that might be of benefit to you, schedule a 30-minute, no-obligation Exploratory Call.
Note: This article is not a comprehensive article about depression. It is my personal experiences. Depression has a whole list of symptoms, so it shows up a little differently in everyone. From my training and client work, here are some additional topics you may want to research if you think you might have depression:
