Going through the motions at your job while battling depression internally can feel isolating and overwhelming. Symptoms like low energy, poor concentration, sadness, and lack of motivation interfere with daily performance. However, there are many proactive steps you can take to balance maintaining your mental health with meeting your professional responsibilities.
Be Open with Your Manager
Let your manager or HR department know you are struggling with depression and may need certain accommodations on low days. Frame it as a health issue, just like any physical illness requiring occasional flexibility. Most leaders will be sympathetic and eager to help you stay productive. Being transparent also safeguards against the impression you are simply slacking off.
Make Careful Task Choices
When you are in an energetic, focused state, tackle high-priority projects and tasks that require sharp concentration and accuracy. Save easier, repetitious administrative work requiring less mental stamina for low-energy periods. Checking off any task helps boost your sense of accomplishment on tough days. Change your workload as needed and use other team members to pick up any slack to avoid falling behind.
Take Regular Short Breaks
Studies confirm taking regular short breaks throughout the day boosts productivity and well-being significantly for all workers. Disable email notifications, get up frequently to stretch your legs and chat casually with a colleague. Brief breathers prevent you from getting bogged down in tasks when motivation lags.
Block Off Time for Self-Care
When depression gets severe, it can be difficult to make time for adequate sleep, nutritious meals and other important self-care habits. Given how foundational these activities are for mental health, prioritize them in your calendar just like you would an important meeting. Block off time for exercise, doing a short meditation, grabbing a healthy snack, or taking depression medication.
Direct Energy Toward Helping Colleagues
When you are feeling low or irritable, avoid solitary tasks that enable isolation and rumination. Instead, choose collaborative projects and meetings that allow you to channel mental energy toward assisting teammates. Guiding others through challenges, offering expertise, and contributing ideas gets your mind off personal troubles.
Reward Yourself for Achievements
Living with depression often means battling negative self-talk that minimizes accomplishments. Combat these distortions by intentionally rewarding yourself for professional milestones achieved and tasks successfully completed. Recognize the positive impact your contributions make, even on difficult mental health days. Stay focused on the upside.
Explore Workplace Accommodations
If your depression is still regularly interfering with your performance at work despite your best efforts, consult with your company’s HR about reasonable accommodations. For example, you may be eligible for a modified schedule, ability to work remotely or noise-canceling headphones if the open office environment exacerbates symptoms. Some companies allow temporary part-time hours.
Strengthen Coping Skills Through Therapy
Maximize your mental health management by engaging in depression therapy with a licensed counselor or psychologist outside of work. According to the good folk at Aspire Psychological Group, therapeutic modalities like cognitive-behavioral therapy build critical coping mechanisms personalized to your workplace needs. You gain an objective professional opinion on reasonable expectations to have of yourself on low days.
Don’t Go It Alone
A strong social support system is a buffer against depression and improves treatment outcomes. Open up to trustworthy colleagues if comfortable, join workplace mental health advocacy groups and lean on loved ones outside of the office. Connect over shared experiences and advice rather than just venting.
Conclusion
With the right adaptations and support system, it is possible to sustain a rewarding career while experiencing depression. Experiment to find the combination of strategies that fit your needs in each season. Above all, be kind to yourself and celebrate every small win.
