Depression at Work: What to Do and How to Cope

Many will feel depressed in their lifetime and that’s perfectly normal. Depression is a feeling of great sadness, and it’s part of the human experience to feel it. What’s not normal is when that depression becomes chronic and not something that passes. That could be a sign of a mental health disorder.

At PROMIS, we treat mental health disorders such as depression so that people can live their lives without being weighed down by their sadness.

An Overview of Depression

Depression is a serious mental health condition, and it affects many people. The main and most identifiable symptom is feeling incredibly sad, sometimes without any real reason. Depression can come in a variety of forms, with the most common type of depression being Major Depressive Disorder, but there are other types, such as Postpartum Depression, Seasonal Affective Disorder, and others.

Depression may also be a symptom of another mental health disorder, such as the case of Bipolar Disorder.

The things that can cause depression are not well understood, but there are ways for people to live with depression and still have fun, fulfilling lives both professionally and personally.

Symptoms of Depression

While the most well-known symptom of depression is feeling sad, hopeless, and empty inside, other symptoms can indicate a depressive disorder. Some of these symptoms can include:

• Insomnia
• Loss of Interest
• Significant changes to appetite or physical fitness
• Feeling worthless or guilty
• Cognitive impairment or executive dysfunction
• Restlessness or irritability
• Physical symptoms like headaches, stomachaches, or chronic pain that don’t respond to treatment
• Self-harm or suicidal ideation

It’s important to seek the services of a mental health professional to get a proper diagnosis and treatment. Having the symptoms above could be indicative of depression, but they could also indicate something else.

How Depression Affects Work

There are a lot of people who are working with depression. They have a disorder, but they still go to work every day, which could be a symptom of high-functioning depression. One major symptom of depression that can affect work is executive dysfunction.

A person with depression can have trouble with their cognitive function and have trouble remembering details, concentrating on tasks, or making decisions. They can also have difficulty even getting started on tasks. This can affect their productivity, cause the quality of their work to suffer and cause them to miss deadlines.

An employee with depression can also be irritable and antisocial in the workplace; this can be detrimental to workplace morale as a whole and can put a strain on professional relationships and make it hard for them to collaborate with others and vice-versa.

People who have depression may find it hard to get to work in the first place, as they may have a hard time even getting out of bed if their depression is severe enough.

How Work Affects Depression

A person may experience depression in the workplace for a variety of reasons. They may have a toxic work environment wherein they face bullying and harassment. They may find that their work is unfulfilling and does not align with their values or their interests. In either case, a depressed person may find that going in and out of the office every day is killing their spirit and contributing to their depression. 

Even if the workplace isn’t toxic, the stress related to the job itself can trigger or worsen depression symptoms. A person can also be experiencing economic anxiety and feel that their wages are too low to support themselves.

Some people may also feel that they spend too much of their time at their workplace and that their work hours do not align with their needs outside of work. They may feel like their work/life balance is tipped far too much towards the former.

Some people’s depression can be triggered by uncertainty. If a person feels like their job is not secure, that they could lose it at any given time, then that’s going to feed into feelings of depression and anxiety. Some jobs can also be isolating, and social isolation is a major trigger for depression.

How to Deal with Depression at Work

There are some changes that a person can make to improve their physical and mental health. This can help alleviate feelings of depression. Exercising more and eating a healthy diet, and being healthy in general, have been shown effective at reducing the symptoms of depression regardless of whether someone is on the job or not. Medication and therapy have also been effective at reducing the symptoms of depression.

Lifestyle and Professional Changes to Cope with Depression at Work

For work depression in particular, being able to work remotely can help with depression as it can help employees find a better work/life balance. People who experience depression at work should communicate with their employers about their condition and see what kind of employee assistance is available to them.

Flexible Working Conditions

Some companies offer a flexible work schedule and will allow companies to work from home either fully or partially. However, employees who do remote work should make it a point to not be isolated as working remotely can be very isolating.

If remote work isn’t possible, then people should cultivate positive relationships with the people at their jobs, as this can make the workplace a lot more bearable. and less triggering for depression.

Set Boundaries

Many people overcommit to their jobs and find that they don’t have a good life outside of work, which can lead to depression. To help remedy this, employees who experience depression should set boundaries and cultivate lives outside of the office or their jobs. While it’s okay to put in overtime now and then, it’s also important to have fun and enjoy life. 

Break Tasks Down and Take Breaks

Breaking down tasks into smaller tasks can also help people who have a hard time getting started. Splitting work tasks into smaller steps can make the job seem less overwhelming and make it easier to get started.

As stress can be a major trigger for depression, it’s important to take regular breaks away from work. Whether it’s 15 minutes for a coffee or an hour for lunch, make sure to use every second of it to recharge and destress.

Seek Professional Advancement

If the cause of workplace depression is either due to job insecurity, feeling stuck in a role, or economic anxiety, then it might be a good idea to seek professional advancement. This can lead to more fulfilling opportunities and promotions, which often come with a pay increase.

This can help to make a person feel more fulfilled at their job and alleviate economic anxiety.

Get Professional Help For Depression

Remember that the above tips can be effective at managing depression, any treatment plan should be guided by a mental health professional. If you experience depression while at work or in general, then seek the services of a therapist or a psychologist and get a clinical diagnosis as well as a professionally-crafted treatment plan.