MASTERCLASS Series — Is everyone getting depressed? Maintaining a work -life balance
Date: April 20th, 2019
Facilitator: Elizabeth Vou Pam
Moderator: Toluse Dove Francis
Attendance: 169 individuals
The masterclass session commenced at 7:55pm with the moderator Toluse Francis introducing the facilitator for the day.
Elizabeth Vou Pam’s Profile;
Elizabeth Vou Pam is a passionate Mental Health Professional and Social Science Researcher with a specialization in Forensic Psychology and Criminal Justice. She has over 5 years of experience in psychological research, psychosocial interventions, victim and child advocacy. She currently conducts research for the International Criminal Court in The Hague on Work Place Stress, Secondary Trauma and Burnout. She is also the Co-Founder of the Network for Psychosocial Support - Africa. She’s a mum and a wife. She loves to travel and everything chocolate.
Summary of discussion held;
Elizabeth stated the objectives of the training session;
1) To present a clear description of what depression is, how and where to seek help when and if needed.
2) To be able to identify stressors at work and in your personal lives that contribute to the development of depression.
3) To be able to Identify what unfavorably tips the work-life balance scale in your lives and how to sustain a good work-life balance.
What is depression?
Zainab Buba stated that depression is not liking things a person normally Likes doing. Feeling down and hopeless.
Peters Owolabi mentioned that depression is an unhealthy state of mind that decreases the entire productivity level and reasoning of such individual.
Ifere Ruhamah said that depression is a serious mood disorder that results in the loss of interest in the things that one once loved to do.
Elizabeth stated that depression is a serious medical illness that can negatively affect how one feels and can lead to lack of physical and emotional energy. It is not just a feeling of sadness although that is a symptom. The term depression is often misused in everyday life to express extreme sadness (generally not persistent), and this has had the negative effect of watering down the very real and emotionally painful condition that depression is for its sufferers.
Symptoms of Depression
• Elizabeth mentioned that one of the most well known symptoms of depression is; prolonged sadness (the keyword here is Prolonged. If you were extremely sad for a day or two or even three or even a week, then technically that’s not depression. But if you’ve been sad for weeks on end, months and even years; if you can’t remember when last you were truly happy, then you could be looking at clinical depression.)
• She added that withdrawal and loss of interest in activities that once brought pleasure is also a symptom of depression. It is not just about you giving up on your favorite hobby, but it could be that an individual finds pleasure in nothing anymore. A person who used to enjoy dancing, singing and reading books, now cannot read a few pages of a book or listen to music previously enjoyed couldn’t go a day without.
• Difficulty with focus and concentration with decision making. Attention span is out of whack, or lack of focus. Examples; you are overfilling the cup of tea you are making because, your mind is elsewhere, or you miss the turn to your house multiple times this week because, your mind is blank and you cannot focus on the road, or you are missing deadlines at work because, you cannot get that report done, when you used to be able to get it done in one stretch, etc.
• Insomania: Inability to fall or stay asleep. Unwillingness to get out of bed/stop sleeping (So many times you hear people tell you they struggle to get out of bed in the morning; sometimes its because, they did not get much sleep the night before, or something bad happened the night before and they were dreading the next day. But for a truly depressed person, every morning, getting out of bed could be a struggle. Not because of anything that has happened the previous night, but just because that is depression. Sometimes, it cannot be explained with words. That is why it is an illness, and not just a feeling. It is a medical problem, with biological and chemical imbalances in the brain.)
• Fatigue, loss of energy, and lethargy. Fatigue in this case is not just physical, but also emotional. Tiredness can be referring to lack of motivation and willpower to do anything.
• Feelings of worthlessness or guilt. Many psychologists/therapists/counselors find that depressed individuals see themselves as deficient in those aspects of life they value the most. For example, intelligence, achievement, popularity, attractiveness, health and strength. These perceived deficiencies lead to the development of negative feelings and feelings of low self-esteem. Sense of worthlessness is key to depression.
• Significant weight loss or weight gain or change in appetite For example, if an individual who always had a great appetite for food and never missed a meal, suddenly does not think about food or want to eat. Or vice versa, the individual never really cared about eating a lot and suddenly cannot stop eating.
• Recurrent thoughts of death or suicide, or attempted suicide. Not everyone who has been depressed or has depression has thought about or attempted suicide. However, depression is a common cause of suicide and, so it needs to be taken seriously and treated before it escalates.
Elizabeth emphasised that "The next time you ask a friend, a loved one, a colleague, 'How are you?' and the person responds with FINE, probe a little bit. Ask them 'Are you sure you’re okay?’. Show them that you are genuinely interested in how they are doing. Encourage them to fully express themselves to you. You never know who may be depressed around you that is just waiting for you to ask and genuinely show interest in their well-being."
Statistics about Depression in Nigeria
Elizabeth mentioned that according to WHO(World Health Organisation), Nigeria is Africa’s most depressed country with 7 million people diagnosed with depression. She added that the stated number are of people that have been diagnosed, and one can imagine what the number for undiagnosed cases would be. Considering the fact that as a nation, Nigeria is highly understaffed when it comes to psychiatry and psychology, and the fact that there is a high level of stigmatization and underreporting of mental health issues, Elizabeth allayed her fears that the true number of depressed persons in Nigeria would be significantly higher and even more alarming.
She added that less than 10% of depressed people get diagnosed or treated effectively. This is a sad statistic and it really requires an evaluation of the mental health infrastructure in Nigeria. She said that diagnosis and treatment are essential in fighting the battle against depression. More well-trained psychiatrists and psychologists are required, and more young people need to be encouraged to undertake these fields of study, master it, thus, the future for mental health in Nigeria will be brighter.
Elizabeth mentioned that the World Bank conducted a research that positively associated chronic depression with being in the bottom 30% of the income distribution – that is to say, the poorest in the society are more likely to be chronically depressed.
Individuals who experience poverty, particularly early in life or for an extended period are at risk of depression. Poverty in adulthood is linked to depressive disorders, anxiety disorders, psychological distress, and suicide. Considering the current climate of hardship in Nigeria, this can be a reflection of the perceived increase in levels of depression and suicide in the society.
The World Bank study revealed that heads of households who were clinically depressed had a lower probability of participating in the labor market. Looking at the symptoms of depression (feelings of unworthiness, fatigue, insomnia/hypersomnia, loss of interest, withdrawal), they can limit participation in activities such as work. On the flip-side, unemployment can also play a role in the development of depression. Unemployment can lead to poverty which is linked to depression. In simpler terms, if an individual is depressed, he/she is likely not to participate effectively at work. If unemployed and slipping into poverty, he/she is likely to fall into a depression at some point. Poverty is a strong determinant for depression. A head of household who is chronically depressed is less likely to contribute to the labour market and a chronically depressed parent will spend less on education for their child.
Question
1:
Mr Val asked: At what point will you draw the line between depression & laziness, and depression & incompetence? The first is in regard to someone’s personal life and the second is in regards to work.
Response: Like previously mentioned, depression is a medical condition that requires a diagnosis. For one to be considered depressed, he/she has to have exhibited some or all of the above symptoms for a prolonged period of time (over two weeks) and has to have visited a psychiatrist/psychologist to be diagnosed. Where a diagnosis of depression has been made, a person cannot be considered lazy or incompetent but rather unwell. Life events, personal factors such as family history, personality, serious medical illness, drugs and alcohol use can cause depression.
Depression can run in families and some people will be at an increased genetic risk of getting depressed. But, this is not an automatic thing. Life circumstances, your personality traits and other personal factors can either increase or decrease that genetic risk. Some people may be more at risk of depression because of their personality (for example, if you tend to worry a lot, or have low self esteem, etc.
- How to support people with depression
o Know the symptoms.
o Talk to your loved one. More importantly, listen to them. Do not judge or condemn. Listen and encourage.
o Let your loved one know you are there for them. Constantly remind them of this.
o Encourage them to seek professional help. Remind them that it is a medical illness and they have nothing to be ashamed of.
o Go the extra mile and find a trained professional to help. Book an appointment if possible.
o Know the warning signs for suicide as a depressed is at an increased risk for suicide.
o Take care of yourself. Supporting a loved one with depression can be very tiring and lead to burnout.
o Check in occasionally/frequently, on their treatment, medication. But try not to be overbearing.
Treatment of depression.
The two main ways of treating depression are Cognitive Behavior Therapy and Anti-depressants.
Anti-depressants:
- Can only be prescribed by medical professionals (psychiatrists) and not psychologists.
Help re-balance the chemicals and signals in the brain. - Improve mood, energy level, concentration, appetite, aches and pains.
- Do not take effect immediately and often take 4-6 weeks to make a person feel better.
- Will not work properly if directions are not properly followed.
Cognitive Behavioral Therapy: Focus on behaviors that will lead to feeling better (such as doing more pleasant activities).
Improving thoughts and feelings (such as reversing negative thinking patterns that cause feelings of hopelessness).
Work Life Balance
Elizabeth defined work life balance as finding harmony between all four quadrants of life (work, friends, family, self), and these gives one peace of mind and happiness. The right balance for an individual today will probably be different tomorrow.
The right balance when single with no kids will be different when married with kids. It varies over time; often on a daily basis. There is no perfect, one-size fits all balance to be strived for. It is different for everyone because we all have different lives and different priorities.
Two key elements at the core of an effective work life balance are;
Achievement: Your successes, Awards, Accomplishments. The things excelled at and have been recognized for. Things embarked on that had a lasting impact for yourself, or your company.
Enjoyment: This does not only mean fun, laughter and spending money. It means pride (in who you are, what you do, the people you surround yourself with, your family, etc.), satisfaction (with where your life is and with the things you do), celebration (of your life, your situation, your achievements and accomplishments, your loved ones and friends, etc.), love (of yourself, your partner, children, friends, life, etc.), happiness and a general sense of well-being.
Ways to attain and sustain a good work-life balance:
1. Drop activities that drain your time or energy. If it does not add anything positive to your life, you do not need it. Create a list of activities that do not enhance your life or your career. Minimise the amount of time you spend on them.
2. Remember the phrase work smart, not hard? Well this advice is very apt.
3. Exercise. Studies have shown that exercise releases endorphins, boosts energy, and increases your ability to concentrate.
4. Unplug. In a technology driven world like ours, it is sometimes hard to put that phone down or close that laptop. But, it is very essential that we unplug for a few hours a day and find some relaxation. Exposure to electronics right before bed can negatively impact the quality of sleep.
5. Sleep more. Studies show that sleep deprivation affects one’s health and well-being.
6. Find time for yourself. Whether it’s 30 minutes or three hours or the whole day, it is important that you put some time aside for yourself regularly. A few minutes of ‘me time’ a day will help you to recharge your batteries.
7. Communicate your needs. Do not assume the people around you are aware of your needs and problems. Make sure to clearly communicate what you need to your family or friends and employers. Do not compromise your mental health.
8. Pace Yourself. Know your boundaries and what works for you. It takes time to learn and unlearn habits. Do not be too hard on yourself, prioritize your actions, start small and go from there.
Elizabeth emphasised that stress is a common feature of poor work-life balance. If negative stress intensifies and is prolonged, it could turn into depression over time. Therefore, it is very important to maintain a healthy work-life balance. Work-related stress can cause or aggravate depressive symptoms. Some of the causes of work-related stress are: long hours, heavy workload, changes within the organization, tight deadlines, changes to duties, job insecurity, lack of autonomy, boring work, insufficient skills for the job, over-supervision, inadequate working environment, lack of proper resources, few promotional opportunities, harassment, discrimination, poor relationships with colleagues or bosses, crisis incidents, etc.
Employers can safeguard the mental health of their employees by creating a healthy work-life balance via;
• Offering paid time off (sick leave, paid vacation days).
• Flexible work schedules.
• Sponsor social activities that encourage downtime and encourage positive interpersonal interactions.
• Do not expect employees to work hard with long hours, and weekends all the time.
• Have a staff counselor or an mental health referral system.
Question 2:
Mr Val asked: My job gives me the financial freedom I desire but the company have a poor work ethics with staffs being overworked and management take advantage of that to meet daily set targets. Will being overworked have an effect on me on the long run and if yes what should I do? Management hardly take advice from employees.
Response: Yes, being overworked for an extended period of time can have an impact on you in the long run. However, you can counteract this by following some of the strategies listed above.
A) Learn to say no. It is hard and scary. But it is important that your boss knows there are boundaries that cannot be crossed. You have to determine those boundaries. Find a compromise where you are not giving too much at the expense of your mental health.
B) Get good sleep, exercise, prioritise your work load.
Question 3:
Bushrah asked: if someone battled depression for like a year due to financial challenges which caused imposed certain setbacks in the person’s life and Academics and career. Then afterwards the financial challenge was sorted but the symptoms still prevailed and it’s affecting the person’s productivity and concentration. What can such person do?
Response: It is important to know that depression will most likely not just go away on its own. It is known to persist until it is treated. My advice will be to seek treatment. Speak to a professional who can create a treatment plan for you. I know this can be difficult to find in Nigeria but speak to the hosts of this masterclass to find someone who can provide you with the support you need.
Question 4:
Ugo asked: Smokers said they smoked to CALM DOWN can it be recommended for the control of depression?
Response: No, as a mental health professional, we advice against the use of any drugs or substances to alleviate the symptoms of depression. This is not a cure and could even exacerbate the symptoms. The recommended forms of treatment for depression are anti-depressants prescribed by a psychiatrist or therapy provided by a therapist/psychologist.
Question 5:
Bushrah asked: I realised some people find it hard to speak out and entrust their story(due to its very ugly nature or self-inflicted situations /guilt) with a Therapist for the fear of being judged or hunted in the future which may like affect their future ambition. What level of trust can you guarantee from a therapist to its client?
Response: Yes, that is a normal fear. Especially in a society like ours where trust is hard to give. A true mental health professional will provide you with a safe judgement free environment to express your innermost thoughts CONFIDENTIALLY. this means they CANNOT share what you have confided in them. They should not judge you and should only be of support and care. When seeking help, please make sure to seek trusted and verified mental health professionals with a history of providing good care to others. Ask for refferals and go to trusted organizations.
Question 6:
Princess asked: How do we handle a depressed person who is in denial, on drugs and keeps to herself?
Response: It can be extremely difficult helping a person who does not want to be helped. What is most difficult about this situation is realising how hopeless you feel and how limited your options are in helping the person. My best advice for such situations is to PERSIST. Do not give up. It is hard and tiring. But you must persist in showing that person that you care and you are there for them. Continue encouraging them to seek professional help. There is only so much you can do. Eventually that person will have to make a decision whether to get the help they need or not.
Question 7:
Cherish asked: How do you communicate to a partner on issues arisen from the state of being depressed or recovering from depression and making them have a better approach to your needs?
Response: This can be very difficult and requires patience. It takes time for a person to learn new habits and to unlearn bad habits. Depression can be very hard for people to understand because it is an illness that cannot be seen from the outside. You need to ensure that you continually express your emotions and feelings about the situation to your partner. No matter how long it takes, no matter how uncomfortable it makes you feel in the moment. it will take time for your partner to truly hear and understand what you’re saying but you will need to persistently, patiently and gently educate him/her. This has to be done without aggression and judgement as this could inhibit the message from being passed on.
For further questions, Elizabeth please can be reached via email: elizabethvpam@hotmail.com or whatsapp message +2349039187032.
Report compilled and written by:
Tinuola Aina
Assistant National Secretary,
YALI RLC Alumni Nigeria.
