Facing post-appraisal depression? Here’s how to deal with it.

Chethana Prakasan

Let’s be honest – performance appraisal meetings are dreadful. Facing your manager as he explains everything you did wrong while secretly hoping that you still get a stellar appraisal is one of the most daunting tasks we all have to go through. What is even more stressful is the wait for the appraisal letter. And the real heart break happens when the increment you receive is not what you were expecting. You might feel embarrassed, angry and sad as you didn’t see it coming. With the negative feedback and the less-than-expected salary hike, your professional confidence may take a nosedive. This can result in loss of motivation, stress and depression. Here are some tips to deal with stress and depression post appraisal. (ALSO READ Workplace depression is said to be one of the major causes of mental illness)

1. Remember that it’s not the end of your career or life

Understand that a bad appraisal is not the end of your career or life. It is mere a feedback and you need to work harder and smarter to meet the expectations. If you think that your appraisal is not fair, first thing to do is to decode your rating. Get a clear picture of your goals, get help from the seniors and get a road map for the work that has to be done next year.

2. Take it as a challenge

Negative feedback gives you a chance to grow. It will challenge you and will force you to be better at what you are doing. It will push you out of the comfort zone. So, take it as a challenge and set new goals. (ALSO READ A latest survey reveals that Yoga can now reduce depression symptoms!)

3. Meditate

Meditation

Meditation

One of the most important things to do is to keep your mind calm. You can meditate for just 15 minutes in the morning to reduce the negative thoughts, lack of concentration and to stay calm. You need to practise mindfulness meditation.

How to do it: All you need is a room without distraction. Sit in a comfortable position, preferably facing a wall. Keep your hands on your thighs and your gaze on the floor or the wall. Take deep breaths and try to focus on your breathing pattern. If you are not comfortable sitting on the floor, you can sit on a chair or a cushion but make sure that your hips are at a higher position than your knees. 

4. Talk to your friends

Your friends will help you to cope with the situation. Talk to someone who is a good listener and will be compassionate without judging you. Although, you would want to be alone, it is important to be around people. Social activities will make you feel better. (ALSO READ Group meditation may cure depression, anxiety and stress-related disorders).

5. Exercise

Yes, exercise will keep your brain and heart healthy. You do not need to do an intensive session but brisk walking or yoga will trigger the release of feel-good chemicals, endorphins, in the body and make you feel better.

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