Dear Haya,
I hope this message reaches you well. I am reaching out to you because I have been battling depression for almost a year now, largely related to my unemployment issues. After completing my Bachelor’s in Media Communication in 2021, I am now in the penultimate semester of my graduate business program.
Despite having the necessary skills, I am finding it difficult to get a job, and this has been weighing heavily on me. The pressure and stress of this situation has led me to start taking antidepressants, as prescribed by my psychiatrist. However, I want to take proactive steps to get out of the mental health problem and address the root of my concerns.
I would appreciate your guidance and support in helping me navigate this difficult time and find ways to improve my mental health and career prospects.
— A depressed soul
Dear depressed soul,
It sounds like you're going through a lot right now. Managing depression while dealing with the pressure of looking for a job and completing your MBA can be overwhelming and stressful, which can take a toll on your well-being.
Let's explore this further and see what we can do to help you get through this difficult time.
It's natural for many emotions to arise during this period, and that's okay. However, it's important to remember that feelings are not facts. For example, feeling like a failure doesn't mean you are a failure. The struggles you face may make you question your worth, but that doesn't define your value.
I encourage you to make room for these emotions and give them the recognition they deserve. Remember that no matter how irrational your feelings may seem, they arise for a reason. Before asking ourselves “why,” it’s important to first acknowledge the feeling and approach it with curiosity to understand what’s really going on.
I hear you're ready to take proactive steps to overcome depression, address the root causes, and improve both your mental health and outlook. Let's dig deeper.
We all have a locus of control, both internal and external. This concept refers to the degree to which we believe we can influence the events in our lives.
- The internal locus of control involves the aspects of life that we can directly influence, such as our health, thoughts, actions, behavior, responses, and well-being.
- The external locus of control relates to things that are beyond our control, such as the job market, other people's actions, unexpected events, past experiences, and tragedies.
Take a moment to reflect on your locus of control and try to shift your focus inward. Focus on what you can do right now. In your situation, this might mean updating your resume, speaking to a career coach, registering with recruitment agencies, continuing to apply for jobs, networking with people who can help you spread the word about your resume, and exploring new opportunities or career paths.
Your role is to do the best you can under the circumstances you face.
Also, set small, achievable goals. Depression often makes even the simplest tasks seem overwhelming. Breaking tasks down into small, manageable steps can help you regain a sense of accomplishment.
When it comes to improving your mental health, start with the basics: exercise, sleep, nutrition, and connection.
- Eat foods that promote intestinal health.
- Maintain a consistent sleep schedule.
- Exercise regularly (strength training is especially beneficial for improving brain health and releasing feel-good hormones).
- Spend time with people who make you feel safe and connected.
I also encourage you to work with a trained mental health counselor to explore the root causes of your depression, particularly the relationship between your career and your self-esteem.
Finally, don't forget to be compassionate with yourself. Understand that depression is not a sign of weakness and give yourself permission to fight without self-criticism. Treat yourself with the same kindness you would offer a friend in need. Accept that it's okay to not feel “100%” all the time. Progress may be slow, but any progress is positive.
Remember, many battles are won when we seek support. You don't have to do it all alone.
Is
Haya Malik is a psychotherapist, Neuro-Linguistic Programming (NLP) practitioner, corporate wellbeing strategist and trainer with experience in creating organisational cultures focused on wellbeing and mental health awareness.
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