Managing job meetings while dealing with depression can
be challenging, but here are some tips that may help:
1.
Communicate with your manager:
·
If you feel comfortable, have an open
conversation with your manager about what you're going through. Explain how
your depression may impact your ability to participate in meetings and request
any reasonable accommodations, such as:
o Allowing
you to join meetings remotely or have a shorter meeting duration.
o Providing
advance notice of meeting topics so you can prepare.
o Giving
you the opportunity to provide input in writing if speaking up feels difficult.
·
Your manager may be able to offer support and
make adjustments to help you manage meetings more effectively.
2.
Prepare and plan ahead:
·
Review the meeting agenda and any materials in
advance so you can mentally prepare and formulate your thoughts.
·
Make notes or an outline of what you want to
say, so you don't have to rely on thinking on the spot.
·
Identify strategies that help you manage your
depression symptoms, such as using grounding techniques, positive self-talk, or
bringing a comfort item.
·
Practice deep breathing exercises or other
calming techniques before the meeting to help manage any anxiety or overwhelm.
3.
Pace yourself:
·
Meetings can be mentally and emotionally
draining, so be mindful of your energy levels and don't overcommit yourself.
·
If the meeting is long, take breaks or ask for
short pauses to recharge.
·
Avoid scheduling back-to-back meetings, as this
can be draining.
·
Prioritize the most important topics and focus
your energy on those.
4.
Seek support:
·
Consider talking to a mental health
professional, such as a therapist, who can provide coping strategies for
managing depression in the workplace.
·
Connect with colleagues or a support group who
understand what you're going through and can offer encouragement.
5.
Practice self-care:
·
Make sure to take care of your physical and
mental well-being, such as getting enough sleep, eating nutritious meals, and
engaging in regular exercise or relaxation activities.
·
Don't be too hard on yourself; acknowledge that
managing depression is an ongoing process, and small steps can make a
difference.
6.
Celebrate small wins:
·
Recognize and acknowledge your own efforts, even
if you don't always feel like you're performing at your best.
·
Celebrate the fact that you're showing up and
doing your best, despite the challenges you're facing.
Here are some examples of comfort items that can be helpful
to bring to meetings when dealing with depression:
1.
Fidget toys or stress balls:
·
Small, portable items that you can discreetly
use to keep your hands busy and help you stay grounded. This can include things
like squeeze balls, spinner rings, or textured fidget cubes.
2.
Calming scents:
·
Essential oils or a small sachet of calming
herbs (e.g., lavender, chamomile) that you can inhale discreetly during the
meeting. Just make sure you do not violate the company scent-free policy.
3.
Photographs or personal items:
·
Bring a small photograph of a loved one, a
cherished memento, or an image that brings you comfort and helps you feel
grounded.
4.
Comfort snacks or drinks:
·
Keep a small supply of your favorite healthy
snacks or a thermos of your preferred warm beverage to help you feel nourished
and soothed.
5.
Soft, portable object:
·
A small, soft item like a worry stone, a small
plush toy, or a piece of fabric that you can hold or fidget with during the
meeting.
6.
Mindfulness or self-care items:
·
Bring a small journal and pen to write down
thoughts or reflections, or a set of affirmation cards to reference when you
need a positive reminder.
