The work progress is plodding without any result, and I feel tired, exhausted, and depressed. What should I do?
1. Learn to reward yourself.
Tell yourself that not only is the task completed the achievement, but the effort is an excellent performance. Therefore, after a period of hard work, even if you don’t get the results you want, you should reward yourself, such as buying yourself a gift and a nice dinner. This can protect the “reward mechanism” in the brain and prevent us from slacking off because we don’t get positive encouragement for a long time.
2. When we work hard and have visible results as positive feedback, the brain releases dopamine, which makes us feel rewarded and encourages us to keep working hard.
Your situation is because the “reward mechanism” in the brain has not received the positive feedback it deserves for a long time and thus has been damaged.
3. Identify the source of negative emotions.
Take time every day to record what events in the day caused you the most stress or distress, how you dealt with them, and whether there were better solutions. For example, are you tired of work because of the difficulty and intensity of the work? Or because of the relationship between colleagues? Recording your thoughts, feelings, behaviors, and related people and events at the time can help you better understand your negative emotions.
4. If the depression is entirely due to excessive work intensity, consider taking a vacation and changing your lifestyle.
You might even consider switching jobs if you can’t address the negative emotions of repeating work for a long time. If our mental health is harmed, productivity and performance will suffer significantly.
5. Think back to other people or things that make you have negative emotions, whether it is challenging to find a suitable outlet for these negative emotions so you attribute them to the work that is not going well.
If it’s still difficult to change the loss of fulfillment outside your current work environment, chances are you’re having problems that aren’t just at work.
6. Don’t make decisions in an emotional or irrational state.
When the pressure comes, calm down first, and then think about the abovementioned questions after you have calmed down.
7. Mindfulness meditation and deep breathing exercises can all effectively relieve stress. You can also take a moment to focus on simple things like taking a quiet walk, having dinner, going outside after lunch, etc.
During this time, don’t dwell on negative thoughts about your work; focus on meeting your immediate needs. This will help restore your mood faster.
8. Being in this state for a long time can lead to work depression.
Self-assessment can be carried out according to the diagnostic criteria of depression to understand which symptoms are currently satisfied and the specific degree. If you feel you may be suffering from depression, you should consult your doctor and get a more detailed evaluation. In addition, auxiliary means such as antidepressants and psychotherapy can effectively relieve work stress.
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