Can Depression Affect Your Work Performance?

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By Terrie Johnson | UAB Community Health & Human Services Intern

Photo by Andrea Piacquadio on Pexels.com

Many people are dealing with mental health issues in the contemporary world. Depression is one of the most common disorders and presents as a persistent feeling of sadness and loss of interest. Thus, it interferes with the performance of daily activities. The risk factors include genetic predisposition, alcohol and substance abuse, dysfunctional families, and stressful life events. Clinical interventions are required to diagnose and treat this disorder since it does not resolve after some time. Depression can affect an individual’s work performance by leading to absenteeism or presenteeism, but people can alleviate these effects by seeking medical help.

Productivity at work is critical because it determines if a person gets promotions, pay increases, and other benefits. However, it can be affected by mental health issues such as depression. This mood disorder hinders an individual from attempting or completing tasks appropriately (Johnston et al., 2019). Thus, a patient may miss work deliberately or avoid taking up responsibilities. Eventually, absenteeism may lead to the loss of jobs if targets remain unmet. Depression also results in presenteeism, whereby a person goes to work but is distracted. Lack of concentration hinders assignment completion, which indicates poor performance (Johnston et al., 2019). Hence, persons with symptoms of depression should seek professional help.

There are various interventions that people who feel depressed can seek to alleviate the situation. First, one can consult a physician to get a proper diagnosis. By doing so, they understand their current behavior and take prescribed medication. For instance, if one does not want to go to work, they can attribute the feeling to the disorder. Taking prescribed drugs or attending counseling sessions can also enable an individual to perform tasks appropriately. Lastly, understanding that depression is treatable allows one to affirm themselves and remain encouraged. Hence, taking a day at a time would help a patient to navigate and triumph over this mental health issue while retaining productivity. Depression can affect your work performance. Knowing how depression affects work will help you identify the signs and hopefully prompt you to seek treatment from a medical professional.

Reference

Johnston, D. A., Harvey, S. B., Glozier, N., Calvo, R. A., Christensen, H., & Deady, M. (2019). The relationship between depression symptoms, absenteeism and presenteeism. Journal of Affective Disorders, 256, 536–540. https://doi.org/10.1016/j.jad.2019.06.041

The Unsung Hero of Self Care : Get Your ZZZzzzzz’s!

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Angela R. Wilson | UAB Community Health & Human Services Intern

Photo by Rachel Claire on Pexels.com

Seems like everyone has a busy life these days.  Some adults work two jobs and have children participating in sports, band, or other extracurricular activities. We are constantly on the go with our hectic schedules, and we rely on our bodies to continue to function properly amidst our many physician demands. One of the most important things we can do for our bodies is to ensure that we get enough sleep.  The significance of sleep is often underrated and not thought of as a necessity. But not getting enough sleep can have detrimental consequences. 

Quality sleep improves your health, mood, and brain performance. It can also help you avoid certain diseases and disorders.  Getting the proper amount of sleep can reduce your chances of getting heart disease, stroke, obesity, high blood pressure, dementia, and diabetes. According to News in Health, healthy sleep consists of three things; how much sleep you get, sleep quality, and consistent sleep. (Bryant & Reynolds, 2022). Just because you are sleeping does not mean that your brain is sleeping too. As a matter of fact, just the opposite is true.  Your brain is constantly working during the time that you are sleeping and is preparing your brain to create, learn, and remember.  Sleep also allows your blood vessels, immune systems, and other metabolic processes to repair. Without proper sleep, these processes will be disturbed, and the body does not reset. Experts recommend that school-age children get at least nine hours of sleep per night. Teenagers should get at least eight to ten hours a night, and most adults should get at least seven or more hours of sleep per night. 

If you are having trouble getting to sleep at night, try making small changes in your sleep routine.  Doing things like lowering your thermostat and cutting off all electronic devices like cell phones, computers, and televisions can facilitate a quiet, peaceful place free of distractions. Going to sleep and waking up at the same time every night can help your internal clock maintain a regular schedule. Avoid taking naps throughout the day so that your body is fully prepared to rest when you finally call it a day.  Avoid caffeine, chocolate, beverages, and energy drinks after lunch due to their ability to stimulate alertness. Try visualizing things that make you happy or reading from a traditional paper book, (not an e-book). And lastly, talk to your doctor about using sleep enhancing supplements like melatonin, magnesium, or 5-HTP, (an amino acid that boosts serotonin production).

Hopefully, you will find a viable solution to help you get the proper amount of sleep you need, and the saying, “out like a light” will be your new reality.  Good night!

 References

Bryant, E., & Reynolds, S. (2022, July 15). Good sleep for good health. National Institutes of Health. https://newsinhealth.nih.gov/2021/04/good-sleep-good-health

Dasgupta, R. and Semeco, A. (2023). Healthline. 20 Tips That Help You Fall Asleep Quickly. https://www.healthline.com.

Why Is It Hard to Focus When You Are Depressed?

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By Terrie Johnson | UAB Community Health & Human Services Student

Photo by lil artsy on Pexels.com

For an individual to remain focused, they must be in an enabling mental space. Individuals who suffer from depression struggle to concentrate on critical matters due to several factors. According to Villalobos et al. (2021), mood disorders interfere with normal functioning. As such, individuals feel demotivated and do not attempt to complete daily tasks. Depression makes people unwilling to engage in any activity. For instance, a person may find it hard to clean their space or take a shower. Also, it impairs mental processing speed, thus minimizing the ability to absorb information. Subsequently, one forgets important details and appears less concerned. While this could be alarming to some people, others do not understand that one requires medical attention and remain aloof.

Depression is one of the issues that affect performance in school and workplaces. Individuals cannot focus because of mood instabilities (Villalobos et al., 2021). For instance, an individual could be in class but fails to concentrate. This aspect is known as presenteeism and presents through loss of productivity despite being physically available. In the long run, it results in stress and burnout, which worsen depression. Also, people may fail to focus due to overthinking. Depressed patients tend to focus on the underlying issue, which takes away from present happenings. Anxiety resulting from depression makes one uncertain about the future. Consequently, this affects an individual’s thoughts and leads to a loss of concentration regarding current events. While one may ignore the issues as an escape, it does not offer a lasting solution.

A patient-centered approach is critical in treating depression. As healthcare professionals work to restore an individual’s well-being, the latter should participate in several ways. For instance, one can attend therapy sessions where a mental health practitioner helps them to deal with underlying issues that lead to depression. Also, a patient can choose to live a day at a time. This move allows one to forget their problems and concentrate on critical matters. Nevertheless, patients must seek long-term solutions to heal fully and remain focused.

References

Villalobos, D., Pacios, J., & Vázquez, C. (2021). Cognitive control, cognitive biases and emotion regulation in depression: A new proposal for an integrative Interplay Model. Frontiers in Psychology, 12. https://doi.org/10.3389/fpsyg.2021.628416

Let’s Beat Depression by Eating Healthy

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By Terrie Johnson | UAB Community Health & Human Services Student

Photo by Darina Belonogova on Pexels.com

There is a connection between depression and diet. Overindulging in processed and fast foods may result in this mental health issue. Aubrey and Chatterjee (2019) opine that it is critical to embrace healthy eating habits to improve outcomes. Also, individuals who mask their feelings through overeating should seek professional help and adhere to the doctor’s instructions. For example, attending therapy sessions can ascertain why a patient prefers fast foods to a healthy diet. After identifying the cause, a healthcare practitioner can advise the patient concerning the best intervention.

Overconsuming processed food increases the chance of contracting depression. An individual becomes susceptible to recurring mood swings and a heightened inability to focus (Aubrey & Chatterjee, 2019). Subsequently, these behaviors make them unable to concentrate on critical issues and affect their relationships. A person becomes withdrawn and shuns their loved ones, resulting in loneliness which could lead to depression. Thus, individuals should consume nutrient-rich foods that improve concentration and limit mood swings. Wholegrain, unprocessed meals allow one to balance vitamins, nutrients, fiber, minerals, and fatty acids. Thus, an individual stays healthy and feels good.

The type of food a person indulges in determines their general well-being. Mentally, overconsuming saturated and refined fats worsens the symptoms of depression and impairs brain function (Aubrey & Chatterjee, 2019). Therefore, one cannot make appropriate decisions and lacks concentration. An unhealthy diet also affects an individual physically. For instance, often consuming fast food leads to excessive weight gain. This aspect leads to a negative body image which affects one’s self-esteem. To alter the situation, a patient should embrace a healthy diet alongside seeking professional health.

We can beat depression by eating healthily. Ensuring that meals are balanced and eliminating overprocessed foods will enhance patient outcomes. Avoiding instances that lead to binge eating will shape our consumption habits and prevent us from contracting depression. Subsequently, healthy eating should be encouraged because it helps beat depression.

Reference

Aubrey, A., & Chatterjee, R. (2019, October 9). Changing your diet can help Tamp down depression, boost mood. NPR. https://www.npr.org/sections/thesalt/2019/10/09/768665411/changing-your-diet-can-help-tamp-down-depression-boost-mood

Did You Know That Depression Can Cause Your Body to Ache?

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By Terrie Johnson | UAB Community Health & Human Services Student

Photo by cottonbro studio on Pexels.com

While depression is a mental health disorder, some physical symptoms exist in patients. Some signs are gastrointestinal issues, chronic pain, loss of appetite, irregular sleep patterns, and fatigue. Thus, healthcare practitioners may sometimes fail to diagnose this condition because most patients only report physical signs (Bruce, 2021). Also, individuals may not suspect experiencing this mental health issue and are surprised that chronic pain results from depression. For instance, one could attribute back pain to strenuous tasks. Hence, healthcare practitioners must conduct a series of tests to ascertain underlying issues linked to depression, including pain.

Chronic pain may lead to depression, and the reverse is true. Experts claim that continuous body aches make individuals develop low self-esteem. This aspect occurs if one cannot participate in social activities or fend for themselves. Ultimately, one becomes depressed, and prompt intervention is necessary. On the other hand, depression causes the body to ache, hence worsening a person’s mood. Bruce (2021) opines that depression magnifies pain, thus making everyday living more difficult. For instance, a patient who complains of migraines may report frequent and more painful episodes if they are depressed. Fortunately, some medications make chronic pain tolerable and relieve depression.

Besides the cause-and-effect explanation, depression and body aches share a deeper biological connection. In the human body, serotonin and norepinephrine regulate emotions and pain. Since depression is a mood disorder, if these neurotransmitters are dysregulated, a patient experiences this condition. Similarly, when norepinephrine and serotonin are interfered with, an individual feels pain. To ease aches during depression, healthcare practitioners administer antidepressants that prevent the reuptake of the neurotransmitters responsible for moods and pain (Bruce, 2021). These drugs work well and have fewer side effects. Further, they reduce the perception of pain.

Reference

Bruce, D. F. (2021, September 21). Depression and chronic pain. WebMD. https://www.webmd.com/depression/depression-chronic-pain

Overcoming Depression

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By Terrie Johnson | UAB Community Health & Human Services Student

Photo by Klaus Nielsen on Pexels.com

Many people suffer from depression or its symptoms either unknowingly or knowingly. This mental health issue interferes with a patient’s ability to perform daily tasks and is accompanied by drastic mood changes. Subsequently, if you suspect you are depressed, seek professional aid promptly. By so doing, you get a proper diagnosis and commence treatment (Torres, 2020). Apart from medical interventions, you can overcome depression by focusing on what matters to you, setting achievable goals, and embracing a healthy lifestyle.

The effects of depression are severe, and patients are advised to seek treatment. By consulting a physician and getting the proper medication, you suppress the symptoms of this mental disorder. Consequently, you enjoy a good quality of life. Also, an individual can embrace psychotherapy and receive professional counseling (Torres, 2020). This move allows you to unpack what has been weighing you down. Subsequently, your mental burdens become lighter, and you can look beyond your problems.

Depression may result from one’s surroundings. For instance, if you are working in a toxic environment, you may gradually develop this mental disorder. Thus, after diagnosis, you can overcome depression by only focusing on what matters to you (Torres, 2020). For instance, you can quit your job or cut contact with people who worsen your situation. Sometimes, individuals get depressed because they set unrealistic goals. You can undo this by focusing on achievable objectives.

Lastly, embracing a healthy lifestyle is a catalyst for reducing the rate of depression. You can overcome depression by eating nutrition-dense food, exercising regularly, and engaging in activities that make you happy (Torres, 2020). Some patients find comfort in fast foods that are detrimental to their well-being. If you are a victim, form healthy eating habits. Participating in sports or hiking allows your body to release feel-good hormones that lift your mood. Hence, both medical and alternative interventions will enable you to overcome depression.

Reference

Torres, F. (2020, October). What is depression? Psychiatry.org – What Is Depression? https://www.psychiatry.org/patients-families/depression/what-is-depression

What is PTSD?

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By Ashley Peoples| UAB Community Health & Human Services Intern

Photo by RDNE Stock project on Pexels.com

Post-traumatic stress disorder (PTSD) is a disorder that people experience due to many reasons. This blog post may be sensitive, but I hope someone can find help as they read this. PTSD is developed when someone has an encounter that causes fear and stress, according to the National Institutes of Health (NIH). According to the NIH, people who develop PTSD are anyone, regardless of age. Some of these experiences may result from being sexually and physically abused (“Post-traumatic stress disorder,” n.d.). People who have PTSD have symptoms of stress when there is no longer danger present. Sometimes PTSD can also be developed by learning about something sad that happened to someone they know.

The NIH states that women experience PTSD more often than men, and this may be due to genetics. Research now suggests that PTSD may not be just an individual experience but may be inherited (“Post-traumatic stress disorder,” n.d.). Some symptoms of PTSD are being aroused, which means being triggered and having flashbacks by reliving the events that have occurred and being physically stressed, avoiding places that remind you of the event.

Some risk factors that may develop the likelihood of developing PTSD are exposure to previous traumatizing events that have occurred during childhood, seeing people killed or hurt, feeling helplessness, getting injured, having no social support after the event, and dealing with extra stress after the event, such as loss of a job or losing a loved one. A family or personal history of substance use or mental illness is also a risk factor (“Post-traumatic stress disorder,” n.d.).

Seeking support and having a coping strategy for getting through the event are resilience factors that may contribute to reducing the likelihood of developing PTSD. PTSD can also be treated with the help of a mental health professional. Psychotherapy which is referred to as “talk therapy,” can be used to help individuals identify and change troubling thoughts, behaviors, and emotions (“Post-traumatic stress disorder,” n.d.). Exposure therapy can also help people manage their fears related to their experienced trauma by gradually exposing them to the event that traumatized them. PTSD is a severe condition, but it can start with proper help.

References

U.S. Department of Health and Human Services. (n.d.). Post-traumatic stress disorder. National Institute of Mental Health. https://www.nimh.nih.gov/health/topics/post-traumatic-stress-disorder-ptsd

Depression and Pregnancy

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By Terrie Johnson| UAB Community Health & Human Services Intern

Photo by Amina Filkins on Pexels.com

The prevalence of depression in expectant mothers is high. This mental health disorder affects pregnant women and presents through fatigue, loss of appetite, suicidal ideation, and hopelessness, among other signs. The causes of depression during pregnancy are diverse and vary among individuals. For some people, this condition emanates from life-related uncertainties. For instance, unplanned pregnancies are stressful and often shake relationships. Thus, a woman may become depressed if her partner leaves and she is unsure if she can take care of the baby by herself. Also, one may have lost a previous pregnancy or child and is afraid that the events could reoccur. Thus, it is critical for would-be parents to seek psychotherapy before and during pregnancy to make the process smoother.

Depression in pregnant women can also occur due to pregnancy-related complications. During pregnancy, the body produces hormones that help with fetal growth. However, they are responsible for severe mood swings in some women. Negative mood changes accompanying pregnancy can turn into depression if they are not controlled. For example, one may have chronic, unexplained sadness. Failure to seek professional help results in depression because the body cannot regulate moods effectively during pregnancy. Moreover, physical pain in limbs or muscles during pregnancy can become chronic, which leads to depression.

While maternal depression can occur in patients who have never had this condition, those who have had it before are at a higher risk. According to Jahan et al. (2021), it affects fetal well-being and could result in preterm birth, low birth weight, or neurodevelopmental issues. Thus, expectant mothers should prioritize mental health by focusing on the positive outcomes of pregnancy. Regardless of the challenges, the result of pregnancy is a beautiful baby. Therefore, concentrating on what one can control protects the child and mother from physical and emotional turmoil. For example, women can engage in activities that make them look forward to having the baby, like shopping and knitting infant garments. Finally, one could spend time with other parents or attend child-care classes if they doubt their parenting abilities.

If you think you might have depression during pregnancy, talk to your healthcare provider about how you feel to determine your next steps. You are not alone.

Reference

Jahan, N., Went, T. R., Sultan, W., Sapkota, A., Khurshid, H., Qureshi, I. A., & Alfonso, M. (2021). Untreated depression during pregnancy and its effect on pregnancy outcomes: A systematic review. Cureus. https://doi.org/10.7759/cureus.17251

What Parents Should Know About Pink Eye

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By Ashley Peoples| UAB Community Health & Human Services Intern

Photo by Anna Shvets on Pexels.com

Pink eye is common in young kids and is contagious if caused by bacteria or a virus. Breakouts of the pink eye can sweep through playgrounds and even preschools. The CDC (2019) states that pink eye, also known as conjunctivitis, is caused by viruses, bacteria, and allergens. Babies and children can develop pink eye by having an eyelash fall in their eyes, indoor pollution, and fungi. Parents should be aware of the symptoms of pink eye, such as pink or red color in the white part of the eyes, increased tearing, itching, discharge, crusting of eyelids, and feeling like there is something in their eyes, which will cause your children to rub their eyes more often.

Different types of pink eye include viral, bacterial, and allergic conjunctivitis. Viral conjunctivitis occurs with symptoms of the flu or a cold which causes discharge that is usually watery in the eyes rather than thick.  Bacterial conjunctivitis sometimes happens with an ear infection and is more commonly associated with discharge. Allergic conjunctivitis typically occurs in both eyes, which may arise with symptoms of allergies and can produce intense tearing, itching, and swelling in the eyes (CDC,2019). Pink eye can occur through contact. Therefore, parents should be encouraged to wash their children’s hands and their hands often.

If your child shows signs of pink eye, it can possibly be treated. If bacteria cause pink eye, your healthcare provider will prescribe antibiotics. Antibiotics cannot treat pink eye that is caused by a virus. Pink eye is a common infection that most of us can tell stories about from our childhood. Parents, you can prevent your child from developing pink eye by learning what it is and how it occurs. Ensuring your children’s hands are clean is essential to prevent the transmission of this infection. Hand hygiene is crucial in keeping a pink eye from spreading from one person to another. The CDC provides many recommendations for parents to know what to do if their child has pink eye. During this summer, make sure when your child is outside playing to clean their toys and hands frequently.

References

Centers for Disease Control and Prevention. (2019, January 4). Treating pink eye (conjunctivitis). Centers for Disease Control and Prevention. https://www.cdc.gov/conjunctivitis/about/treatment.html

Stretch It Out – The Health Benefits of Stretching

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By Jessica Feagin | UAB Community Health & Human Services Intern

Photo by Ketut Subiyanto on Pexels.com

Exercise is essential, but stretching is just as important. You can stretch anywhere and at any time. Stretching keeps the muscles healthy, strong, and flexible to maintain the range of motion in the joints. Stretching provides other health benefits, such as improving posture, reducing stress and body ache, and so much more.

Stretching regularly can help increase flexibility to perform daily living activities easily. Stretching increases the range of motion, giving more movement freedom. It improves physical activity performance to prepare muscles for exercise or athletic events. Regular stretching improves circulation by increasing blood flow to the muscles. This increased blood flow to the muscles can decrease muscle soreness. Stretching certain muscle groups can reduce pain and improve posture. When muscles tense up related to stress, stretching those areas of the body can help with stress relief. During your stretching routine, focus on meditation exercises, giving your mind a mental break and a sense of calmness. Stretching also helps decrease tension headaches by reducing the tension felt from headaches (Lindberg, n.d.) Stretching is good for the brain, it increases serotonin levels, a hormone that reduces stress and stabilizes the mind (Payton, 2023).

According to the stretching guidelines that the American College of Sports Medicine published, stretching at least two to three times a week is recommended, targeting each major muscle group. Holding a stretching for 10-30 is recommended for most adults (ACSM Blog, 2021). Daily stretching is safe and effective as well.

It is vital to warm up before stretching to prevent injuries. Also, avoid overstretching, to which pain will be felt rather than just a slight pull. Overstretching, stretching the same muscles too often, or bouncing during stretching should be avoided to prevent injury from a strain or sprain (Geng, 2022). Stretching has many health benefits when done correctly. Let us make a daily habit of stretching. Your body and mind will appreciate it.

References:

ACSM Blog. (2021, March 18). ACSM_CMS. https://www.acsm.org/blog-detail/acsm-certified-blog/2021/03/18/stretching-and-flexibility-guidelines-update

Geng, C. (2022, March 30). 9 benefits of stretching. https://www.medicalnewstoday.com/articles/benefits-of-stretching

Lindberg, S. (n.d.). 9 benefits of stretching: How to start, safety tips, and more. Healthline. https://www.healthline.com/health/benefits-of-stretching

Payton, L. T. (2023, January 6). The mental and physical benefits of stretching: What this essential part of your workout does for your brain and body. Fortune Well. https://fortune.com/well/2023/01/06/health-benefits-of-stretching/