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More people are living with depression and anxiety at work than you may think. In fact, over 8.5 million people are diagnosed with depression or anxiety in the UK. If you’re suffering from depression, it can (of course) impact many aspects of your life – your career is one of them.
When you go past the point of just ‘having a bad day’ and you begin to experience frequent negative thoughts combined with low self-esteem, you could be suffering from clinical depression.
Despite the stigma which still surrounds depression, it is a highly debilitating condition which can leave you struggling to function in your everyday life.
The effects of clinical depression can leave you finding it very difficult to perform tasks which are necessary for your job. Of course, depression can also make it almost impossible to get up and go to work in the first place.
It’s important to remember that you’re not the only one who feels this way, although it can feel like you are sometimes. In this article, we’ll explore depression and how it can impact work, with tips on lifestyle changes to treat depression and what to do if it affects your quality of life.
What Is Depression?
The word “depression” is often used to describe everything from brief moments of sadness to more prolonged feelings of unhappiness. However, when we talk about clinical depression, we’re referring to a severe mental health condition that can significantly impact daily life and requires prompt, professional support.
Clinical depression presents differently in everyone, with varying symptoms and degrees of intensity. Common signs include:
- Low self-esteem
- Lack of interest in previously enjoyed activities or social interaction
- Neglect of personal hygiene
- Disrupted sleep patterns
- Poor sleep
- Feeling guilty, hopeless and irritable
- Poor dietary habits
If you suspect that you or someone you care about may be experiencing clinical depression, it’s imperative to seek help. Your first step should be visiting your GP to obtain an accurate diagnosis. This is because once depressive symptoms are diagnosed, treatment options become more accessible, which will help with managing depression symptoms effectively.
Understanding Common Workplace Triggers for Depression
Workplace triggers for depression can vary widely from person to person, but identifying these stressors can be really helpful when it comes to managing mental health.
Some of the most common triggers include (but are not limited to):
- Overwhelming workloads.
- A lack of control over tasks.
- Poor communication with supervisors.
- Working in a toxic or unsupportive work culture.
- Experiencing micromanagement or lack of autonomy over key aspects of your role.
- Feeling bored or unproductive.
Even environmental factors like poor lighting, noise, or a lack of privacy can contribute to increased feelings of stress or anxiety, which may worsen major depression.
Taking time to reflect on your specific stressors, whether they are workload-related, personal, or environmental, can make it more accessible to address them head-on. This is because once you identify these triggers, you can start to put strategies in place, like time management, seeking additional resources, or requesting workplace changes to make your day more manageable.
Talking to Your Employer About Depression
Opening up to your employer about depression can feel daunting, but it’s a pivotal step in creating a supportive work environment. Start by choosing someone you trust or HR. Prepare in advance by outlining your specific needs and concerns.
When discussing your mental health, it’s helpful to focus on how depression affects your work and what accommodations could help you manage your condition better. Some accommodations might include flexible working hours, working from home, or even a modified workload during challenging periods.
Approach the conversation with the mindset that you’re working together to find a solution that supports both your well-being and your job performance. Remember, many companies have policies or even legal obligations to provide reasonable accommodations for you. So, advocating for yourself is not only a brave thing to do but necessary.
Setting Boundaries to Protect Your Mental Health
Setting boundaries between work and personal life is essential for protecting your mental health – especially when managing depression.
It’s essential to clearly define when you’re “off the clock,” meaning you’re not available for emails, calls, or work-related tasks. In practice, this could mean turning off notifications after working hours or communicating your availability with colleagues to avoid burnout.
Additionally, set boundaries around tasks that drain your energy. Where it’s possible, don’t hesitate to delegate or request help when needed, and try to limit overtime as much as possible.
Outside of work, make sure to put time aside for activities that recharge you. Whether it’s exercise, hobbies, or simply relaxing with loved ones – boundaries aren’t just about keeping work at bay but about creating space for self-care.
The Role of Self-Compassion in Managing Depression and Work
Self-compassion can make a big difference when you’re learning how to manage depression at work. Many people with depression struggle with feelings of guilt, shame, or frustration about their perceived inability to meet expectations.
It’s easy to fall into the trap of self-criticism, but this only adds to your emotional burden. Instead, try to practice self-compassion by acknowledging that it’s okay not to be at your best all the time. Treat yourself with the same kindness you would offer someone you care about in a similar situation.
This means accepting your limitations without judgment and understanding that taking care of your mental health is just as important as meeting deadlines. By working on having self-compassion, you create a mental space where it’s easier to bounce back from setbacks and approach your work with a more balanced, gentle perspective.
Considering Mental Health Leave
Sometimes, despite your best efforts, the demands of work and life can become too overwhelming when you’re battling depression. If you find that your symptoms are severely impacting your ability to function at work, it may be time to consider taking a mental health leave. Your health should always come first, and this time away allows you to focus solely on your recovery without the additional stress of job performance hanging over you.
To initiate this, consult with your GP about your needs and check your company’s policies on medical or mental health leave.
Building a Support System Outside of Work
Your support system outside of work can be just as important as any accommodations you seek within it. Having a network of trusted individuals, whether they’re family, friends, or mental health professionals—provides a safe space to express your emotions, seek advice, and feel understood.
These people can offer different perspectives, helping you navigate challenges that might seem impossible when you’re facing them alone. Therapists or support groups can also provide structured environments for you to process your experiences and learn new coping strategies. Don’t underestimate the importance of reaching out to loved ones when you’re feeling overwhelmed. A strong support system outside of work acts as a buffer, offering emotional reinforcement and helping you regain stability during tough times.
How To Deal With Depression While Working
Depression tends to give you a negative outlook on life, you may struggle to find pleasure in anything you do, have low energy levels, lose your ability to focus, and experience a lack of appetite, all of which can significantly effect your performance at work.
When you’re suffering from severe depression, your hormone levels change, as does your brain structure and your sleep cycles, making life very challenging.
A common reaction when trying to manage depression and anxiety at work is to isolate yourself from others; you may begin to obsess over feeling guilty about letting your team down or feel too embarrassed to share your feelings with anyone else.
There are some work-related triggers which can intensify your depression by increasing your stress levels.
These include a sudden change in your familiar environment, feeling under pressure with a high workload, being asked to perform tasks which are outside of your competency level, or experiencing conflict with colleagues.
However, there are some steps to take if you feel too depressed to work:
- Remember, this is not a weakness. It’s a medical condition which requires professional treatment.
- Confide your feelings in someone you trust. Opening up can truly take a weight off your shoulders.
- If you can, go outside for a walk in the fresh air to help clear your mind and take a break from your workload; meditation or mindfulness apps can also be very useful.
- Ensure you’re supporting your physical health with a nutritious lunch and plenty of water.
- Talking to another person about how you’re feeling at work can be very effective in helping to ease the effects of depression.
- It’s also a good way to try to identify what could be causing your depression.
- If you feel as though your job is contributing to your condition, you should try to speak with your manager to alleviate some pressure or put some measures in place to aid mental health issues.
- If your symptoms are very serious and you’re finding it impossible to get through the day, it may be best for you to take a short break from work whilst undergoing treatment or work from home for a while if you can.
- If you do discover that your job is the main reason for your clinical depression, you may need to begin looking for a new job.
- Who you’re surrounded by all day, every day has a huge impact on your mental health.
- If you don’t feel as though you’re being fulfilled with a meaningful day’s work or your workplace environment is very negative, then this will only worsen your condition.
- Being valued for what you contribute to the business is a crucial factor that we should all experience in our careers.
Depression Treatment Options
In many cases, mild depression is treated with antidepressant medication. This method is fairly straightforward and often boosts your mood to a level where you feel as though you can function normally again.
Another popular way to treat clinical depression is through exercise therapy; this can be extremely effective in treating depression. As you exercise, your body produces natural endorphins which elevate your mood, exercise also boosts your self-esteem and gives you something to focus on.
Some people may require counselling for their depression. A popular method is cognitive behavioural therapy, which helps manage your condition by changing the way you think and behave. Other techniques include group or family talking therapies to help you express how you’re feeling.
At Rehab Clinics Group, our expert team deliver a wide variety of therapies to treat mental health issues, thus helping you to manage depression at work. Call us on 0800 470 0382 for more information.
