The Challenges After a Stress Leave

A common pitfall is to treat all career breaks equally. Paternity or maternity leave is very different from leaves due to mental health issues and should be treated accordingly. Research claims that long durations of stress leaves taken more than 3 times increase difficulties for a healthy return.

Let’s look at some of the challenges that come after a stress leave.

Mental Recovery Is Difficult to Measure

Mental recovery is usually assessed by a doctor, but that doctor’s assessment still relies on their personal subjective opinion in the end. Unlike physical wellness, mental well-being is difficult to measure recovery by definitive numbers.

One might seem healthy and well, yet have a high tendency to suppress depression whether conscious or unconscious. This makes assessments of a person more complicated, even for mental health professionals.

Returning to work before full recovery should be avoided. If a person ends up acting okay when they’re not, it risks more harm.

Mental Health Is a Constant Journey

Full recovery from depression and other serious mental illnesses is known to be difficult. While things could seem all better, oftentimes it can just be a state of temporary remission. It’s not rare for an incident or flashback to trigger symptoms to re-emerge.

For example, if constant harassment from a boss leads to enough mental health issues for a person to take a break from work, this person can struggle or be triggered easily through their relationships with future bosses when they return to work again.

We should understand that mental health recovery can be a long journey that requires patience and coping skills.

Rushing Back to Work After Stress Leave

People who are vulnerable to mental health pitfalls can be a Highly Sensitive Person (HSP) or have the tendency to prioritize others before themselves. This tendency makes them worry about their job or co-workers before themselves and pushes them back to work earlier to prioritize others. This results in an unsuccessful return as the person never took the time to adequately recover.

Any plans of returning to work should be given generous time. Most times, it’s more time than we ‘think’ we need.

Career Blanks Can Affect Our Self-Esteem

A career blank can affect our self-esteem and create worries about our future job prospects. For many, it can be a challenge to see their break in a positive light when they are ready to return to work. People who already struggle with mental health issues tend to fall into the belief that they had to “downgrade” or that they are “unwanted.”

Tips for Smooth Work Transitions

As mentioned above, there are many challenges in returning to work after extended mental health leave. It’s more unlikely we have everything perfectly figured out before going back to work, so the focus should be on mitigating these challenges.

Here are some tips on how to make a smooth transition back to work:

Create Relationships Outside of Work

If the work environment is a big factor for mental stress, create relationships outside of work. Joining communities outside of work can be a great outlet when you’re feeling down. The more we have family, friends, and romantic partners that support us, the more we can share our feelings and focus on other fun activities. An escape community from ‘work thoughts’ is always great to have and will help mental recovery.

Don’t Rush to Get Back to Work

As mentioned above, rushing back to work is not a good idea, as it can lead to needing a break again soon. It’s normal to want to go back to work due to financial concerns, societal pressure to work, or from worries of leaving work for long durations.

It’s hard to expect a full recovery of our mental health right away. Even if when you feel ready, stop for a minute and ask for a second opinion. Take slow steps to assure a healthy return to work.

Create Distance From Triggers

Every person has a different reason why they might have needed a stress leave. It can be anything from work relationships, unfit job positions, to harsh working environments, etc. If you understand the initial cause, try to create a distance from your possible triggers. Psychological triggers can be avoided if we set proper boundaries from the potential cause.

Take Slow Gradual Steps Back to Work

In our stressful modern society, it’s not uncommon to need a break from work due to mental health issues. If you’ve already taken a career break and feel ready to go back to work, try to keep these challenges and tips in mind as you make decisions moving forward.

After a long career break, the best way to get back into the groove of work is through slow and gradual steps.

Looking to improve your mental health? Try the SELF MIND app for a FREE trial!!
If you’re looking for more tips on how to care for your mental health, check out some of our past blog posts!

References：

Kashiwagi, Y., Taguchi, F., Monou, H., Ebana, S., & Ashihara, M. (2006). INVESTIGATIVE RESEARCH ON SUPPORT FOR RETURNING TO THE WORKPLACE FOR PERSONS WITH IMPAIRED MENTAL HEALTH—QUESTIONNAIRE SURVEY OF RELATED PERSONS WITHIN AND OUTSIDE THE WORKPLACE. Japanese Journal of Occupational Medicine and Traumatology, 54(3), 113–118. http://www.jsomt.jp/journal/pdf/054030113.pdf

Kashiwagi, Y. (2006). THE ISSUES OF RETURNING TO THE WORKPLACE FOR PERSONS WITH IMPAIRED MENTAL HEALTH. Japanese Journal of Occupational Medicine and Traumatology, 54(2), 49–53. http://www.jsomt.jp/journal/pdf/054020049.pdf

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Psychological Disorders Connected to Unhealthy Lifestyle Habits

The following are only some examples of mental disorders, but many are often deeply connected to one’s lifestyle habits.

1. Depression

Depression is a psychological illness that causes a significant decrease in all motivation. While this disease can be genetically inherited and triggered by individual personalities or external factors, it can also be caused by a physical ailment. Studies have shown that difficulties or unpleasant symptoms in our daily life (including heart disease, asthma, high blood pressure, headaches, etc…) can increase the risk of developing depression by about 150~200%.

2. Panic Disorder

Panic disorder is a mental condition that often occurs in conjunction with depression. The symptoms of a panic attack includes heart palpitations and severe anxiety, accompanied by intense physical symptoms. Many often suffer from “anticipatory anxiety”(the fear of not knowing when an attack may occur), and “agoraphobia” (the fear of the outdoors). These fears can cause significant disruptions in our lives. The onset of a panic attack is often associated with taking large doses of caffeine to prevent drowsiness while working long hours. The disorder commonly occurs in adults at peak working age.

3. Sleep Disorders

Adequate rest plays a crucial part in the treatment of mental disorders. Sleep plays a big role in quality rest. Since sleep disorders often occur as a precursor to many diseases, chronic lack of sleep or insomnia may be an indication that there is underlying illness.

4. Dementia

Dementia is often thought as a condition strictly associated with the elderly, but it can also occur in people under the age of 65. It is often triggered by strokes, and irregular or unhealthy lifestyle habits can be a contributing factor in the cause.

Unhealthy Lifestyle Diseases in Relation to Mental Conditions

Now, let’s look at lifestyle diseases and how they relate to mental disorders.

1. Diabetes (Type II)

10% of diabetics are found to have major depression, while at least 30% have some symptoms of depression. Patients diagnosed with diabetes are firstly mentally upset at the revelation and feel a great shock at the loss of their health, potentially becoming a catalyst for a decline in healthy lifestyle habits. Treatment is long term and many factors can take a toll on a diabetic patient, including necessary lifestyle modifications, financial burdens of taking time off from work, and the burden on their families.

2. Obesity

It is well-known that obesity can trigger a myriad of diseases and gradual decline in healthy lifestyle. The loss of motivation resulting from mental disorders can lead to oversleeping and overeating, causing unintended weight gain. Some individuals may also experience weight gain through prescription medications.

3. High Blood Pressure

When a person suffers from a mental disorder, their stress tolerance tends to become lower, leading to more frequent drinking, smoking, and consumption of caffeine, amongst other lapses in typically healthy lifestyle habits. As a result, increased blood pressure may be observed.

What’s the Solution?

As we have seen, mental conditions and lifestyle diseases are intricately connected. However, in order to prevent both, the important first step is to maintain a healthy lifestyle. Of all the lifestyle habits that lead to disease, smoking and drinking habits are said to be the two most harmful. First of all, it is vital to look closely at these two habits and if you are dependent on either of them, it’s important to break the chain.

Moreover, moderate exercise, eating a well-balanced diet with a variety of foods, being in touch with nature, and building good human relationships are all things that are generally considered good for a sustainably healthy lifestyle. These positive habits seem to be effective against both lifestyle-related diseases and mental disorders. It’s easy to think, “I don’t know if it really works,” “It’s a hassle,” or “I don’t have time for that in my daily life,” but it’s important to try including these activities in our lives.

We can easily get stuck in a vicious cycle when one disease triggers another. For starters, try going on a short walk, try cutting back on drinking, or really anything that’s doable within your means. It’s never too late to start living a healthy lifestyle. The moment we acknowledge is the moment to start living a healthy lifestyle!

Image：Unsplash
Reference:
Nukariya, K. (2014). Lifestyle-related Disease and Mental Health. Japanese journal of occupational medicine and traumatology, 62, 316─321.

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70% of the World’s Population Harbors Trauma

According to an epidemiological survey conducted across 24 countries, the percentage of people who have experienced trauma at least once in their lifetime is 70.4%. That’s how close traumatic experiences are to us. Those who have experienced a traumatic event usually have flashbacks of those memories. Random experiences similar to past contingencies at any moment can lead to negative interpretations and distress.

According to a survey at a Japanese university, more than 90% of the students were aware of the symptoms of trauma and post-traumatic stress disorder (PTSD), but had never properly learned or sought treatment for appropriate stress management. Furthermore, while a single instance of trauma can cause PTSD, repeated exposure to trauma can lead to complex PTSD, with more severe manifestations of symptoms. While most of us are exposed to the idea of trauma and PTSD through media (movies, interviews, and books), only a few of us go on to actually study or seek further knowledge on the topic. With the lack of proper understanding, many people suffer from traumatic memories believing that they’re abnormal or blame themselves for it.

Trauma not only affects the individual but those around them too. For example, a thoughtful person might purposefully avoid topics surrounding their friend’s trauma. However, the trauma survivor may uninterntionally misinterpret this avoidant behavior. As a result, the survivor may end up feeling even more isolated. Mishandled interactions with a trauma survivor can only prolong and exacerbate the effects of trauma.

A Common Trauma Flashback; Bullying

There are many potential causes for traumatic stress, such as natural disasters, accidents, violence, or abuse. A very common cause, however, is bullying.

Bullying is a common threatful occurrence among children, students, and even some adults. Continual physical and psychological bullying leaves significant impacts on the body and mind. In many cases, the victim feels that they are being bullied, but the perpetrator perceives it as a harmless joke or clowning around. This perception gap makes it a challenge to combat bullying. The painful experiences through bullying become deeply ingrained in the brain, recalled as flashbacks under certain conditions. Bullying can trigger stress responses that involve PTSD.

Furthermore, flashbacks can happen at a moment’s notice, even if the survivor’s not aware of their past trauma. Negative flashbacks can trigger by witnessing others go through the same painful experience, or encountering a similar situation. The repetition of this occurrence strengthens the fear of the past, causing more pain within the survivor.

Here are some countermeasures to eliminate flashbacks:

・Write down your feelings when a flashback happens.
・Write down the common triggers for your flashbacks.
・Talk to someone you can trust.
・See a therapist.

As a first step, see if you could try to reduce the frequency of flashbacks and spend less time thinking about the trauma. Deliberate stress management in this way is key in overcoming your past trauma.

Avoidance Can Backfire with Traumatic Stress

For those who have been traumatized, one way to cope is by remembering the trauma on purpose, confronting it, and proactively trying to overcome it. This method helps the survivor conquer their past while building healthy defense mechanisms. Some of us may regard forgetting trauma as a sign of success (i.e. a result of self-discipline). This, however, is a dangerous misunderstanding. “Forgetting” trauma is not necessarily the goal, as the survivor may end up blaming themselves if they ever recall the trauma again.

The natural sensitivity of trauma can lead to more serious problems if not handled correctly. We need to listen to the trauma survivor’s words and “lean in” to get through together.

Avoid Trauma, Complex PTSD, and Other Mental Illnesses

Traumatic experiences are so ingrained in the brain and body, that many people remember even when they want to forget. It’s certainly not easy to overcome. However, it is possible to live a life without any influence from the past. We need to educate and promote a compassionate approach towards trauma and flashbacks, as well as promote healthy methods of stress management. If we can prevent the survivors from withdrawing themselves into isolation, support them as a community and close friend, that will help them recover in a safe and secure environment.

The causes of trauma are different for everyone. It’s important to develop a mutual understanding in order to overcome it. All of us need to see the problems caused by trauma as a community issue, rather than an individual. Providing a community is essential for the trauma survivors to regain their normal lives again. Let’s break down the stigma so that we can all contribute towards a more wholesome and compassionate society.

→ Looking to improve your mental health? Try the SELFMIND app FREE for 1 week!
If you’re looking for more tips on how to care for your mental health, check out some of our past blog posts!

Image：Unsprash
References：
Takii, M., Ueda, J., & Tominaga, Y. (2013). Examination of the Difference of Traumatic Event by the Difference in Posttraumatic Stress Reactions, Physical Symptoms, Depressive Symptoms, and Anxiety Sensitivity. Anxiety Disorder Research, 4(1), 10-19. doi: 10.14389/adr.4.10

Kobayashi, E., & Miwa, S. (2013). Comments on Studies about Bullying : About the Definition and Measures. Ibaraki University Studies in Teaching Strategies, (32), 163-174.

The post Traumatic Stress: What it is and How to Overcome it appeared first on SELF MIND.

Do you ever feel lethargic and disinterested, like you couldn’t be bothered to do anything at all? Indeed, this feeling is “apathy”. We all have days where we just don’t want to do things we know we should, like dealing with house chores after coming back from a long vacation. Dealing with apathy has been a huge challenge for humans throughout history. This article will explore what apathy does to our mental health, and some ways to handle these feelings when they arise.

What Apathy Means: 2 Characteristics

Since no two people in the world are the same, what apathy manifests itself as, and how it affects us, are different for each of us. It also depends on what we are feeling apathetic about and how we got there. As an example, college students sometimes display symptoms of “student apathy”. Some students lose motivation to take on their studies without a clear reason. Researchers believe this to be one of the reasons for students to fail grades and dropout. Student Apathy is different to apatheticness that stems from depression. This is because Student Apathy is an experience specifically towards their studies, whereas Depressive Apathy is something that affects our entire life. The former kind of apathy involves the inability to think further about the problems they hold. On the other hand, the latter generally involves overthinking about problems.

In the same way that sugar and salt appears the same but are completely unlike, different manifestations of apatheticness have been lumped under the same umbrella term of “apathy”. Currently, researchers are trying to see if apatheticness can be patterned into student-apathy-types and depression-types.

Diffirent Kinds of Apatheticness

In 2003, researchers conducted a survey in Japan among 283 university students (233 valid responses). The researchers were able to sort the participants into multiple groups, based on questionnaires asking about their motivation for club activities and part-time jobs. The results showed one high motivation group, and three low motivation groups.

Furthermore, they found that the low-motivation groups had two categories: low motivation for academics alone and low motivation for everything. As a result, only the group with low motivation towards academics showed characteristics of Student Apathy. These student showed a lack of thought towards their inner selves. This suggests that the low academic motivation group had a tendency toward Student Apathy, which may be different from the other two low motivation groups. Although the study itself may not be concrete, the results show what apathy can be patterned into: Student Apathy, and Depressive Apathy. Furthermore, that these two patterns of apathy should have separate categories when considering treatment.

What Apathy Can Teach Us

The Japanese study mentioned above yielded some other interesting results. According to the study, the group with the lowest interpersonal and recreational motivation tended to look inward when they had a negative experience. Of course, it’s a good thing that we don’t run away from bad experiences. However, they were more likely to develop depression through their apatheticness. This was mainly because of their lack in dependency for support, and disinterest in entertainment. While this Japanese study focused on what apathy did to the behavior of students, in today’s fast-paced society, this situation could resonate with anyone, and not just students.

Don’t Be Afraid to Ask for Help

There are times in our lives when we can’t help but feel like not wanting to do anything. If so, why not try relying on someone else? When we don’t feel good, we can’t help but think negatively. At times like this, staying in our own thought bubble can set us down into a negative spiral. If you continue to dwell in your general disinterest and lack of motivation, that’s what apathy will feed on. Before this happens, try reaching out. A family member, friend, someone you trust, or even a stranger on social media. One of those people may be able to help you stay positive and lift you out from your apatheticness. I hope this article has also served as a small light at the end of the tunnel, for someone who may need it.

Looking to improve your mental health? Try the SELF MIND app FREE for 1 week!
If you’re looking for more tips on how to care for your mental health, check out some of our past blog posts!

Image：Unsplash
Reference：
Kano, T., & Tsugawa, R. (2008). A classification of apathy in undergraduates. The Japanese Journal of Mental Health, 23(2), 2-10. doi: 10.11383/kokoronokenkou1986.23.2_2

Uchida, C. (2010). Apathetic and Withdrawing Students in Japanese Universities – with Regard to Hikikomori and Student Apathy. Journal of Medical and Dental Sciences 57(1), 95-108. doi: 10.11480/jmds.570111

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