Patricia Turner is a Calgary-based psychologist who initially trained as an engineer and worked in various roles for 12 years after graduating from university. Over time, Patricia realized she found satisfaction in helping her colleagues improve their productivity. She went on to earn a doctorate in clinical psychology and has since dedicated her career to helping others.
Patricia has conducted countless consultations with professionals from various fields, including leaders in the oil and gas industry, accountants, lawyers, entrepreneurs, and others. Her mission is to help people, especially Calgarians, live fuller and happier lives by finding balance between work and personal life. Here are some of her key tips as shared on calgarynka.
“Depression Can Completely Take Over”
In 2020, Calgary’s help centres saw a significant increase in visitors compared to previous years. This was partly due to the COVID-19 pandemic, which triggered depression in many Calgarians.
According to Patricia, when depression becomes prolonged, it can take control of a person’s life and completely incapacitate them. Symptoms of depression include: feelings of sadness or emptiness; difficulty concentrating and making decisions; lack of motivation; feelings of shame or worthlessness; sleep problems (too much or too little); loss of interest in previously enjoyable activities; significant weight loss or gain, among others.
Patricia notes that depression can lead to problems in personal relationships, career challenges, and more. However, depression is treatable. Since it is a mental health disorder—not merely a bad mood, persistent pessimism, or a desire for isolation—it requires intervention. Patricia strongly recommends psychotherapy as a way to combat depression. Therapy can help shift perspectives and foster a more optimistic outlook on life.
She advises her clients to combine therapy with antidepressants when needed. Working with a psychologist can help reshape thought patterns, potentially reducing or eliminating the need for medication over time. Relying solely on antidepressants without counselling, however, increases the risk of recurring depressive episodes.
For those with mild or moderate depression who prefer to avoid medication, Patricia suggests the following strategies:
- Engage in physical activity for at least 10 minutes daily. Exercise releases endorphins, which are 50 times more powerful than painkillers.
- Maintain a healthy diet to ensure proper brain function, especially during challenging periods.
- Establish a consistent sleep schedule.
- Stay connected with others. For those struggling with depression, maintaining relationships with friends and community is crucial.
“Burnout Is Like Running Out of Fuel in a Car”
Another common psychological issue among Calgarians is the struggle to balance work and personal life. Burnout can leave individuals feeling so drained that they lack the energy or motivation to make changes. This is especially true for perfectionists who rarely allow themselves to relax.
Patricia identifies burnout symptoms as: loss of focus and concentration; exhaustion at the mere thought of taking on responsibilities; constant fatigue; withdrawing from friends and family; and an overwhelming sense of needing to work harder.
She explains that burnout is comparable to running out of fuel in a car. The car represents the individual, and the fuel symbolizes their energy reserves. When burnout occurs, only fumes remain.
Therapy can also help overcome burnout. Learning to regulate work pace and taking on only as much responsibility as one can handle are essential skills. After numerous consultations with Calgarians, Patricia observed that many people struggle to control their workload. She recommends the “65% approach,” which involves working intensely for four hours to complete challenging tasks, followed by lighter activities such as answering emails, making calls, or scheduling appointments.
Contrary to popular belief, working non-stop does not yield better results. It often leads to fatigue and mistakes, requiring additional time to correct errors.
Another key to managing burnout is the ability to say “no” to unnecessary or unwanted demands without feeling guilty. Achieving a balance between career, family, and self-care is the cornerstone of mental health.
5 Steps to Recovery
In her blog, Patricia outlines five essential steps to recovery from burnout. Recovery typically takes around seven weeks. Whether or not an individual takes time off work, prioritizing sleep is the first and most crucial step. Learning to regulate work pace is also critical, which can be achieved through techniques like “pacing” to set manageable time or task limits.
Addressing Physical Health
The third step involves addressing physical injuries or neglect. People experiencing burnout often fail to care for themselves physically as well as emotionally. Even regular exercise may not compensate for ignoring physical ailments. A physiotherapist can help with persistent issues like neck, shoulder, or upper back pain. Occasionally, problems may involve the hips or wrists.
Establishing a Fitness Routine
The fourth step is to adopt a regular exercise routine. Studies show that consistent adherence to a long-term exercise program is a key factor in preventing future burnout.
Resolving Psychological Issues
Finally, addressing core psychological issues is essential. Reflecting on childhood experiences can help uncover the root causes of overworking and self-sacrifice. Understanding these underlying factors is the first step toward resolving them.