Managing Depression at Work

Depression affects every aspect of your life–including work. The causes of depression can range from a chemical imbalance in your brain to some sort of psychological trauma, like childhood abuse or neglect or highly stressful situations. No matter the cause, it’s important to recognize depression, especially if it is impacting your daily life at work or home.

Symptoms of depression include:

• Insomnia

• Sleeping more

• Fatigue or loss of energy

• Prolonged lack of interest in once pleasurable activities

• Significant changes in appetite

• Weight gain/loss

• Poor concentration

• Increased irritability or restlessness

• Excessive or uncontrollable crying spells

• Preoccupation with death/dying or suicidal thoughts

Here are a few ways to manage depression while at work.

• Break up larger tasks. Depression can make large tasks challenging. Consider breaking up your to-do list into smaller, more manageable tasks. For example, you can break up a daunting task like, “create presentation,” into smaller parts such as “brainstorm ideas,” “draft slideshow content” and “choose images.”

• Identify small moments or habits that bring you joy. Make a habit of recognizing and celebrating small, positive moments in your workday, such as a compliment from a co-worker or completing a task. These small joys can uplift your mood and counterbalance negative feelings.

• Take breaks. Regularly step away from your workspace to recharge, even if it's just for a few minutes. Short breaks can help reduce stress, improve focus and provide a mental reset, making it easier to manage your workload and maintain wellbeing.

• Get plenty of sleep. Practicing good sleep hygiene is vital. Depression can make falling asleep challenging, and a lack of sleep can impact your work. Consider creating a bedtime routine to help you wind down from the day. This could include reading a book, turning off your phone and creating a dark, cool environment, among other things. Check out the Sleep Fitness Toolkit for more tips on improving sleep.

• Ask for mental health resources. Seeking support can help you cope better with depression symptoms at work and at home. You don’t need to go into detail with your boss about your depression or any other mental health concern to ask them for resources. Many companies have Employee Assistance Programs (EAPs) that offer mental health assistance free of charge.