By Mian A. Majeed, MD
Due to the nature of work and lifestyle, anxiety and depression are fairly common among NYC for-hire transportation (TLC) drivers. Anxiety is apprehension, tension, or uneasiness that is caused by anticipation of a bad outcome or danger. Occasional anxiety is normal due to life stresses. Tension and anxiety at times can also be due to a fast-paced life with many stressful moments. Depression is a mood disorder that causes constant feelings of sadness and loss of interest, which prevents you from normal daily activities.
Anxiety is transient or temporary, while depression is long-term and may last many months or more. They may look alike, but they are different. Depression affects approximately 30% of people during some stage of their life. Initially, you can try to manage symptoms of depression yourself. You should be able to see results after a few weeks. If you don’t, you should seek professional health. There are a number of free, confidential services for drivers from the Taxi & Limousine Commission, The New York Black Car Fund and the Independent Drivers’ Guild.
The following simple strategies can help you cope with anxiety and stress.
Work life – home life balance. Divide your time at home and your time working appropriately. You should be able to accomplish this without much stress.
Concentration and focus. We all have only 24 hours a day. Divide your daily and weekly chores and dedicate enough time to finish each chore. Focus on priorities and what’s urgent, both work-related and nonwork-related. Plan your day and work one to two days in advance. Leave some free time for unexpected work or delays.
Diet. Avoid or minimize ultra-processed foods, high-sugar foods, and drinks. Eat more vegetables, lentils, fish, fruit, nuts, and seeds. Eat a variety of foods.
Reduce caffeine intake. Coffee, tea, chocolate, and energy drinks stimulate the central nervous system. Overconsumption may worsen anxiety and cause broken and reduced sleep.
Spend time with family and friends. Catching up, chatting, or just horsing around with loved ones can be surprisingly beneficial for your long-term mental health.
Sleep. Get adequate rest and sleep on a regular basis. You should feel refreshed when you get up.
Minimize digital screen time (computer, phone or tablet). Try to decrease unnecessary computer or phone use. Watch out; some social media websites or apps can become addictive.
Avoid procrastination. Things that need to be done should be done in a timely manner. Focus and organization help with this. Not doing things increases anxiety and causes feelings of gloom and frustration.
Practice mindfulness. Mindfulness means being aware of your body, mind and feelings in the present moment, without judgment or emotions. About 15 to 30 minutes daily should be adequate. Spending time in nature will also help significantly.
Financial tranquility. Monitor your expenses closely. You may increase your income by working smartly and eliminating unnecessary expenses. Financial instability can be a major cause of anxiety and depression.
When to seek additional help:
- If symptoms do not improve within a reasonable time… four to six weeks.
- Behavioral changes become excessive – including extreme anger, decreased appetite, inability to sleep, agitation, palpitations, and shortness of breath.
Seek additional help immediately:
- If you have a feeling of self-worthlessness (e.g., there is nothing for me in life, being dead is better than living) talk to your friends or family and call 911 immediately. You need immediate help and support. Do not waste time.
Next month, we will be discussing hypertension (high blood pressure).
Mian Majeed, MD has been practicing medicine for over 40 years and is licensed in NY. He also speaks Urdu/Hindi & Punjabi. You can email him at info@click2md.healthcare
