If you suspect depression is linked to depression and are feeling low in your work life, know that you don’t have to deal with depression alone. There are some steps you can take immediately to address your feelings and make them better:
1.What you can do next if you suspect you have depression.
If your depression manifests itself in you hyperfunctioning at work, it can be helpful to check in with your body.
It’s easy to ignore symptoms of depression when your job makes you feel competent and self-efficacious.
That’s why we recommend asking yourself some questions that can help you notice changes in your physical health, such as: Are you feeling more tired than usual?What is your relationship with alcohol or marijuana? Are you getting too little or too much sleep?What is your relationship with exercise and sports? Do you have lingering tension points anywhere in your body?
Physical signs and signals can alert you that it might be time to acknowledge these uncomfortable feelings.
2.Listen to what your body is telling you about your health.
When you’re depressed, you may not want anyone to know, and you may feel unworthy of your friends’ support. But in fact, talking to some trusted peers and loved ones may be just what you need to help you avoid withdrawal and isolation.
The best way to start treating depression is to talk to someone about it. You can open up to a friend or loved one and let them know what you’re going through and how it’s affecting you.
For employees suffering from depression, it can also be helpful to invite a trusted colleague to their desk a few times a week for a cup of coffee or to check in with them via text message.
3.Talk to loved ones and trusted peers about how you’re feeling.
Knowing that depression is common and often well treated.If this seems like depression, it’s crucial to talk to a doctor or mental health professional. They will be able to assess your symptoms and recommend a treatment plan, which may include therapy, medication, or both.
With a medical professional documenting your depression, you may also be eligible for reasonable work accommodations under the federal Americans with Disabilities Act. Examples of these accommodations include allowing work from home or changing schedules.
If you choose to share your situation with Human Resources or your manager, they may be able to help you access company-sponsored resources and support.
Many workplaces offer EAPs [employee assistance programs], which have employee counselors who provide short-term therapy or can also refer employees to other services they may need, such as child care, food and housing assistance, and community therapists.
4.Seek professional help.
With psychiatrist Aaron T. Beck on cognitive behavioral therapy, we know that it’s important to know if your work makes you feel pleasure, enjoyment, mastery, or fulfillment. Because these are the factors that people need to fight depression.
To monitor whether your work exacerbates symptoms or is the root of symptoms, employees can track work activity for one week or two in a spreadsheet with one column indicating “Happy” and the other indicating “Mastery.”
Having visual evidence may be a good way to confirm or deny our feelings.
5.Assess whether your job is making your depression worse.
Depression often forces you to isolate, do nothing, and be unkind to yourself. Doing the opposite, even small things, can really help.
For example, if you have trouble getting out of bed and are late for work, you could try sitting up when you wake up instead of sitting horizontally. If a project feels overwhelming, we recommend breaking it down into smaller steps or taking just five minutes to focus on.
Ultimately, it helps to understand that you are more than just depressed.
See depression as something that has nothing to do with you, and practice resisting its urges.
The important thing to remember is that depression can be a serious mental health condition that affects millions of people every day, but it can be controlled.