There’s a notable difference between a dull task you just have to do once and a troubling trend of disengagement. It’s important to pay attention to shifts in how you feel about your work, especially if it was once something you enjoyed, according to Garcia.
“You might catch yourself zoning out at your screen, just pretending to stay busy, or finding any excuse to avoid tackling significant tasks,” Garcia points out. “That lack of engagement, which can come from depression, might lead you to think, ‘I just don’t care’ about what you do.”
Next Steps if You Think You Might Be Depressed
If any of this sounds familiar in your work life, remember, you don’t have to face depression alone. There are immediate actions you can take to improve how you feel:
Pay Attention to Your Health
If your depression manifests as overachieving at work, it’s helpful to tune in to your body’s signals.
“It can be tough to notice signs of depression when your job makes you feel effective and accomplished,” Velez explains.
To help spot physical changes, Velez recommends reflecting on questions like: Are you unusually fatigued? How do you relate to substances like alcohol or marijuana? Is your sleep schedule irregular? What about your exercise routine? Are there areas of tension in your body?
“Physical cues can be vital in recognizing when it’s time to confront those uncomfortable emotions,” Velez adds.
Share with Trusted Friends or Peers
Feeling depressed might make you want to hide your feelings, even from friends, but opening up can be really beneficial. Talking to a few trusted people can help prevent you from feeling isolated.
“The best initial step for managing depression is to communicate about it,” says Howes. Just letting someone know what you’re experiencing can be a relief.
Velez suggests that checking in with reliable coworkers, whether through quick coffee breaks or texts, can also be helpful.
Consider Professional Help
“Depression is quite common and often responds well to treatment,” Howes notes. “If you suspect you’re dealing with depression, consulting a doctor or mental health professional is very important. They can evaluate your symptoms and suggest ways to proceed, which might include therapy or medication.”
If you have documentation of your condition from a healthcare provider, you might be able to obtain reasonable accommodations at your workplace, like working remotely or adjusting your schedule.
If you decide to inform HR or a manager about your situation, they may assist you in accessing company resources and support.
“Many workplaces offer Employee Assistance Programs, providing access to counselors for short-term therapy and referrals for additional services like childcare or housing assistance,” Velez adds.
Evaluate Your Job’s Impact on Your Well-Being
Dr. Aaron T. Beck’s research underscores the significance of feeling pleasure and achievement in combating depression. Velez emphasizes the need to determine if your job is enhancing or worsening your symptoms.
To see if your job contributes to your feelings, Velez suggests tracking your work activities for a week or two, noting feelings of “pleasure” and “mastery” in separate columns.
“Having tangible evidence can help clarify how you feel about your job,” Velez remarks. “This self-assessment can indicate whether your job is fulfilling or if it might be time to seek new opportunities.”
Recognize Small Achievements
“Depression can lead to withdrawal and self-criticism. Opposing these tendencies, even in small ways, can be beneficial,” Garcia emphasizes.
For example, if getting out of bed feels challenging and you’re often late for work, try sitting up right after waking rather than lingering in bed. And if tasks feel too overwhelming, consider breaking them into simpler steps or committing to just five minutes of focused effort.
Ultimately, it’s vital to remember that you are more than your depression.
“View depression as separate from your identity and work to resist its pull,” Garcia suggests.
The reality is, while depression can be a significant mental health issue affecting many individuals daily, it is manageable.
