Depression

The Importance of Self-Care for Working Professionals

Written by: Sherrelle Wright, LPC

Who Are You Under Your Mask?

Written by: Trina Lynn Murray, LCSW 

Do we mask up to hide the stress of rearing children, managing a relationship, or a career? Is it the house, repairs, finances, or childhood trauma? Could it be our broken hearts or the long lingering grief we hide? 

It’s easy to feel the pressure of being insufficient in a world that often glorifies perfection. 

An image of having it all together. Social media, workplace culture, and even personal relationships can amplify this need to appear polished, in control, and unfazed by life’s challenges. However, what happens when the mask falls off? 

The weight of pretending 

Carrying the weight of perfection is exhausting. Pretending to have it all together can create a disconnect between your true self and the image you present to the world. Keeping the mask on often leads to feelings of loneliness, anxiety, and a sense of imposter syndrome. The mask may provide temporary validation, but it comes at the cost of authenticity and genuine connection 

of oneself. 

Fear 

One of the reasons we cling to the mask is fear. Fear of judgment, rejection, or weakness. Vulnerability feels risky, but it’s also where true growth and connection happen. When you let go of the need to be perfect, you open the door to deeper relationships and a true understanding of oneself. 

You Without the Mask

Letting go of the mask is not about giving up or falling apart, it’s about stepping into your truth. When you stop trying to control how others perceive you, you create space to explore who you really are. Your values, passions, strengths, and even your imperfections. This self-discovery can be liberation and empowering. 

How to Allow the Mask to Fall Off 

First, acknowledge the mask. Then, identify the areas in your life where you feel the need to appear perfect. Reflect on why this might be and most importantly, what it’s costing you. 

Second, practice vulnerability. Start small. Identify a safe space to share something about yourself. Notice how it feels to let your guard down. 

Third, celebrate that you have a safe space to share. 

Fourth, treat yourself with kindness. 

Finally, redefine success. Shift your focus from external valuation to internal fulfillment. Surround yourself with people who value you because having a safe space to be yourself is invaluable. 

The Way Forward 

Discovering who you are without the mask is a journey. It’s about peeling back the layers of self-imposed pressures to reveal the unique, imperfect, and beautiful person beneath the surface. So, ask yourself: Who are you when you let go of the need to have it all together? The answer might surprise you –– and it might just set you free.

Embracing the Mid-Year Reset: Strategies for Recharging and Realigning Your Goals

As we reach the midpoint of the year, it’s the perfect time to take a step back, reflect, and reset our goals. The hustle and bustle of daily life can sometimes lead us astray from our intentions set at the beginning of the year. June, with its longer days and warmer weather, provides an ideal opportunity to reassess our progress and make necessary adjustments. Here are some strategies to help you recharge and realign your goals for a successful second half of the year.

1. Reflect on the Past Six Months

Start by taking a moment to look back at the first half of the year. What were your achievements? What challenges did you face? Reflecting on these experiences can provide valuable insights and highlight areas where you excelled and where you might need to focus more attention.

2. Revisit Your Goals

Reevaluate the goals you set at the beginning of the year. Are they still relevant to your current situation and aspirations? It’s perfectly okay if some goals no longer resonate with you. Adjust them or set new ones that align better with where you are now and where you want to go.

3. Prioritize Self-Care

Self-care is crucial for maintaining motivation and productivity. Take time to recharge your physical, emotional, and mental health. Whether it’s through regular exercise, meditation, hobbies, or spending quality time with loved ones, make self-care a non-negotiable part of your routine.

4. Create a Plan of Action

Once you’ve realigned your goals, break them down into actionable steps. Creating a clear plan with smaller, manageable tasks can make achieving your goals less overwhelming and more attainable. Set deadlines to keep yourself accountable and track your progress regularly.

5. Embrace Flexibility

Life is unpredictable, and being adaptable is key to staying on track with your goals. Be open to changing your plans if necessary and don’t be too hard on yourself if things don’t go as expected. Flexibility allows you to navigate challenges more effectively and maintain a positive mindset.

6. Celebrate Small Wins

Recognize and celebrate your progress, no matter how small. Celebrating achievements, both big and small, can boost your motivation and reinforce positive behavior. It’s a reminder that you’re moving in the right direction and that your efforts are paying off.

7. Seek Support and Accountability

Sharing your goals with friends, family, or a support group can provide encouragement and accountability. Consider finding an accountability partner who can help keep you on track and offer support during challenging times.

8. Focus on Mindfulness and Gratitude

Practicing mindfulness and gratitude can enhance your overall well-being and keep you grounded. Take a few moments each day to appreciate the positive aspects of your life and to stay present. This practice can help reduce stress and increase your overall happiness.

The mid-year point is a wonderful time to pause, reflect, and reset. By taking proactive steps to realign your goals and prioritize your well-being, you can set yourself up for a successful and fulfilling second half of the year. Remember, it’s not about perfection but progress. Embrace the journey, celebrate your efforts, and keep moving forward. Here’s to a revitalized and goal-oriented remainder of the year!

Seasonal Affective Disorder (SAD)

Let’s talk about Seasonal Affective Disorder (SAD)! Most of us love this time of the year due to the holidays, spending time with family and loved ones. However, the change of seasons can cause significant alterations in your mood. Less sun, colder temps, and decreased social engagements/turn-ups can impact your mood if you are not careful.  Seasonal Affective Disorder (SAD) can resemble depression, and you should be aware of the following signs.

• Feelings of fatigue and being tired all of the time 
• Excessive sleeping or decreased ability to sleep 
• Weight gain due to overeating or loss of appetite 
• Difficulty concentrating 
• Not wanting to engage in activities or be around people that you once enjoyed
• Increased agitation, irritability, or anxiety 

What causes Seasonal Affective Disorder (SAD)?

• Serotonin Levels- Serotonin keeps us happy! With decreased sunlight comes decreased levels of the “happy” chemicals our brain naturally makes. Low levels of serotonin equal depressed mood.
• Disruption in sunlight affects our circadian rhythm/our internal clock! If your body’s biological clock is disrupted, sadness may pursue.

When should you seek help for SAD? 

• Problems at school and work as a result of your symptoms
• Social withdraw from family and loved ones
• Increased use of substances to cope
• Thoughts of wanting to harm yourself or others

Am I Depressed? 6 Signs You Should Know About

Everyone feels low from time to time, so it’s not always easy to know when it is part-and-parcel of daily life, and when it’s time to seek help. In most cases, it is short-term and self-correcting, but for a significant minority this is not the case. For those individuals, it is important to seek treatment just as you would any other health condition. Here we discuss six warning signs which, together, might indicate that it’s time to seek professional help.

What are the signs?

1. You’ve been feeling low or irritable for most of the day, every day for two weeks or more. You might have found yourself worrying about past or future events for long periods of time, or simply feeling sad, cross or tearful. Sometimes it’s hard to recognize a gradual change – have others noticed that you don’t seem your usual self?
2. You’ve lost interest in activities that you used to enjoy. Perhaps you have been seeing less of your friends or family recently, have stopped going to the gym, or cooking balanced meals. This is really about recognizing changes in what’s normal for you – no one is saying you have to exercise five times a week or eat your greens, but changes in your routine can offer concrete indications that your mood is changing.
3. You are struggling to concentrate. You might notice that you struggle to focus when reading or watching television, for example, or to follow the thread of a spoken conversation. This could be affecting your performance at work, or limiting your ability to perform routine tasks such as food shopping. Again, we are looking for a change in what’s normal for you, so if concentration has always been something you find tricky there is little cause for concern.

Bear in mind that no one of these signs is in itself indicative of depression, and there are other, perfectly good reasons for each of these symptoms occurring. It’s also important to know that there are several types of depression and each can present in different ways – read more about types of depression. A GP is always a good first port of call, as they can signpost you towards more specialist services if necessary. Otherwise, if you are sure you’d like to see a mental health professional, consider making an appointment to see a psychiatrist who will be able to give you a diagnosis and advise you on which treatment might work best for you

A GP is always a good first port of call, as they can signpost you towards more specialist services if necessary. Otherwise, if you are sure you’d like to see a mental health professional, consider making an appointment to see a psychiatrist.

In three words I can sum up everything I’ve learned about life: it goes on.

– Robert Frost

Can depression be cured?

Depression, like many mental health conditions, follows ‘the rule of thirds’: One third of sufferers will make a full recovery, one third will partially respond to treatment, and one third will not benefit from treatment at all. Your age, the duration of your symptoms, having a family history of depression, and co-occurring mental or physical health difficulties might all affect your prognosis. Some researchers believe that there is evidence for a ‘scarring’ effect, where the likelihood of suffering from a relapse in depression increases with the number of episodes you have already had. There is also an increased risk of suicide associated with severe depression.