BE WELL
Depressed? You Are Not Alone BY DIANA REINHART, LMFT, JD
Diana Reinhart is a therapist in private practice in Austin. Learn more about her at www.embarkcounselingcenter.com.
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f you are an attorney struggling with depression, you are not alone. In a 2016 survey of nearly 13,000 attorneys nationwide, 28 percent reported symptoms of depression, and 19 percent said they struggled with anxiety. Why is this the case? There are many general causes of depression—and then there are the particular challenges that attorneys face. Genetics and hormones can play a role. So can chronic stress, lack of social support, and difficult childhoods. Traumatic events, losses (deaths and losses of friendships, pets, homes, social status, marriages, etc.), betrayals, and public humiliations often contribute, too. As a therapist who works with many lawyers, I can tell you other factors I hear about on a daily basis: toxic interactions with opposing counsel, including being personally attacked in motions before the court; competition within firms; clients who email around the clock; billable hours and financial pressures. There are many others. HOW DO YOU KNOW IF YOU ARE DEPRESSED? The official symptoms include depressed mood (feeling sad, empty, hopeless, etc.); losing interest in activities; changes in weight or 10
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appetite; sleep problems; fatigue; feeling worthless or guilty; difficulty concentrating or indecisiveness; and thoughts of death. It’s also common to feel angry and irritated. You might snap at the people around you—your coworkers and even your family. You remember being happier and more pleasant, maybe even easy-going and happy-go-lucky. “What happened?” you ask. You wonder who this new person is—it doesn’t feel like you. These symptoms often play off each other. Bad sleep, for example, puts you in a bad mood and makes it harder to concentrate. You can’t focus at work, which makes you anxious and can lead to a dip in performance—which leads to more anxiety and more bad sleep, and more snapping at your partner and kids at home. It becomes a vicious cycle. So, what can you do if you suspect you are depressed? Here are some tips. The suggestions regarding lifestyle are also good preventative measures. TAKE IT SERIOUSLY Depression can become a chronic disease. The chances of relapse increase with each episode. If you suspect you are depressed, find a therapist and start making lifestyle changes. EXERCISE Some studies show that consistent exercise is as effective as taking an anti-depressant. Exercise also reduces anxiety and improves sleep. Strive for 150 minutes of cardio a week. SLEEP Quality sleep elevates mood, lowers stress, and improves memory. Prioritize sleep and practice good sleep hygiene. If you wake up worrying, write down your worries and the next day’s to-do list before bed.
Being depressed means you have a negative lens on the world. Making lists of things you are grateful for, even if they are small, helps you notice what’s positive in your life.
WATCH THE BOOZE Alcohol is a depressant and disrupts sleep. If you drink too much, you are probably going to feel worse. MAKE DECISIONS It’s easy to go into avoidance with depression. Dilemmas that hang over you too long, however, can take a toll. Weigh your options and take swift action whenever possible. Things almost immediately feel more manageable. SET GOALS Set achievable goals in line with your values. Your brain releases dopamine each time you take a step forward and when you reach your objective. Feeling directionless, or having poorly defined goals, makes you feel down.
notice depressing events more than happy ones, and you record more negative memories. Making lists of things you are grateful for, even if they are small, helps you notice what’s positive in your life. WATCH YOUR BODY LANGUAGE It sounds too easy to be true, but watch your posture. Are you slouching and frowning? Standing up straight with an open chest makes you feel more confident. Smiling and relaxing your face helps you feel better. Taking slow deep breaths reduces anxiety. There is a lot you can do with your body to help.
START SMALL Many times with depression it feels impossible to do anything. Start small with your changes, and they will build over time. If you GET OUT OF THE HOUSE can’t go on a 30-minute jog, for (OR OFFICE) example, walk around the block. Depressed people tend to isolate. And give yourself credit for it. It’s Putting on a happy face is okay to start where you can. difficult, and there is often a lot Typically, depression lifts of shame about being depressed. through a combination of changThe tendency is to keep it secret. AUSTIN es. There is hope. And a way LAWYER Isolating, however, makes it AL AL forward. worse. We heal with the love and support of others. Do you or someone you PRACTICE GRATITUDE Being depressed means you have a negative lens on the world. You
know need help? 24-hour Suicide/Depression Hotline: 512.472.4357 TLAP: 1.800.343.8527
