a. Early warning signs
Are you more sensitive than normal toward your coworkers’ behaviours or remarks, or your supervisor’s comments? Are you more emotionally charged at work?
b. triggers (events that may have led to the crisis or state of being out of control)
Pressing deadlines, unrelenting demands from customers, workers continuing to call in sick or not carry the load? Afterward, things tend to spiral out of control at work, until you have a meltdown or complete loss of control.
c. coping strategies
How do cope with panic attacks or severe bouts of depression? Don’t wait until it’s too late. Get support from a trustworthy coworker or mentor, or even your supervisor, and let him/her know you are struggling. Maybe there is a way to manage your workload easier. In the meantime, get the supports you need.
Replace “unhealthy coping strategies” with healthy coping strategies. The unhealthy strategies may include drug or alcohol abuse, gambling, etc. Other unhealthy coping strategies, may be behavioural such as isolation and spending sprees; these can be tell tale signs that things are going awry.
negative self-talk
As humans, we’re often our own worst critics. In the worst case scenario, it might involve someone who thinks he’s about to lose his job or believes that he cannot keep a job beyond a certain time. Beware of these self-defeating thoughts. Challenge the information in those thoughts. Is the information based on your opinion or perception, rather than facts? Is the information true 100% of the time? Consider replacing them with more productive thoughts. Try to engage in distraction activities or make an effort to push away negative thoughts.
If you feel discouraged at work, focus on pleasant events to “reframe” your negative thoughts. Reframing techniques, which we often use in mental health, are designed to turn negative thoughts into a positive outlook sensations. It’s also beneficial to focus on events that give you pleasure, such as family gatherings, or memorable vacations. Make a mental note of accomplishments on the job, and then record them as milestones for the end of the year. To gather some ideas, check out www.mentalhealthworks.ca/wti/antidepressant_skills
d. crisis planning
Who would you call in a crisis? What would you want your supports to be told or know?
Make use of 24/7 crisis lines. Map out a plan and share your crisis plan with your circle of care.
In the meantime, a good “game plan” is to create a daily maintenance list to stay well. For example, proper sleep, nutrition, exercise, supports such as friends, family and pets.
If you are in still in active military service, or are about to be released, and you believe you have mental health issues, NOW is the time to ask for help. Put away the “culture of the strong” philosophy, and do yourself a favour. Get the resources you need, whether it’s through a military family resource centre, social worker, hospital or military employee assistance programme (CFMAP in Canada). Take care of yourself. above all.
For best results, practice these strategies when you are not in a crisis or mentally “unfit” to develop and rafine these skills. Take care of yourself. For mental health
Melissa Martin
bilingual career/social media strategist
Approved career expert on www.careerealism.com and www.secretsofthejobhunt.com
T: @ravingredhead and @melissacmartin
Melissa is a proud military spouse and former employment counsellor at Canadian Forces Base, Kingston, Canada. She currently works in mental health as a vocational counsellor.