Work Depression: How to Manage with Depression at Work

Understanding Depression at Work

Working adults spend on average a third of their lives at work. Considering a third is spent - or should be spent - sleeping, this suggests that half of our waking lives is spent at work. Add time for commute, getting ready from work and winding down from work, and it becomes easy to see that most of our waking hours end up being about… well, work. 

The point of this is to highlight that for a working adult, it is crucial to consider how work impacts their mental health, and vice versa. 

What is work depression?

To understand what’s come to be known as “work depression” or “workplace depression”, let’s first understand what depression is. Depression is a mental health condition marked by persistently sad or low mood, and feelings of helplessness and hopelessness.

Depression is a psychosocial concern - this means that depression is often precipitated by psychosocial factors such as life events (job loss, loss of loved one, divorce), and chronic life circumstances (interpersonal conflict, poor living conditions, poor health, and ongoing concerns at work). ‘Work depression’ or ‘workplace depression’, then, is depression which is precipitated by one’s work life.

The symptoms of depression are experienced at work, or surrounding circumstances related to work, and may include feelings of dread going into work, lack of motivation or ambition, having no energy for anything outside of work, crying before work - or after, irritability, anger outbursts, and declining performance.

Workplace depression causes

When we consider psychosocial causes or risk factors of depression, it’s important to remember that different people respond differently. However, broadly speaking, dissatisfaction, lack of feelings of control and agency, poor support systems, and stressful situations can contribute to depression. Feeling depressed at work might be precipitated by: 

1. Lack of work-life balance 
2. Unsupportive managers or colleagues 
3. A mismatch between one’s values and work 
4. Lack of adequate compensation 
5. Little or no control over what one does at work 
6. High and chronic stress or pressure to perform 
7. Unrealistic expectations and goals 
8. Lack of proper road map or role models

What are the common risk factors for depression at work?

Meaningful employment and engagement with work are beneficial for our mental health. However, in order to reap the benefits of being a working adult, it is important that the work conditions are suitable and conducive to growth. When this is not the case, we are at risk of developing poor mental health, including depression. Poor working conditions may include the following:

1. Low pay 
2. Long hours 
3. Lack of work-life balance 
4. Unhealthy work environment 
5. Lack of opportunities for growth 

What are the signs and Symptoms of work depression?

The signs and symptoms of work depression may be summarised in this one sentence: ‘I dread going to work’. Other than persistent low mood, and feelings of hopelessness and helplessness, this dread may show up as: 

1. Not being able to make it to work on time, or leaving early on a regular basis 
2. Feeling bored and disinterested in work 
3. Feeling anxious about performance or high stress situations 
4. Declining ability to concentrate on tasks 
5. Physical discomfort like frequent headaches, extreme tiredness, digestive issues or falling ill frequently
6. Using substances to cope 
7. Sleep disturbances, including staying up late frequently because that’s the only time one feels in control of their life

Why you might be depressed at work

As discussed above, factors such as value mismatch, lack of work-life balance, low compensation, and poor relationships with colleagues and managers may be a few reasons why employment depression may occur. In addition, if one is already struggling with depression, it may make it difficult to engage with work, and this may become a cyclical phenomenon where difficulties performing at work worsen symptoms of depression. Let’s look at this in a bit more detail… 

How Does Depression Affect Productivity?

How Depression Impacts Work: The effects of depression on job performance and well-being 

Based on the severity of symptoms and impairment, depression may impact one’s performance and engagement at work. The more severe one’s symptoms, the higher the chances of absenteeism, and reduced performance and productivity. Performance deficits associated with depression include more difficulty managing interpersonal relationships, poor time management and reduced output. Overall, one’s productivity at work is impacted by depression. If this is the case, the relationship between depression and work can become cyclical, reducing one’s overall well-being. 

However, it must be noted that staying active and engaged can help cope with depression too. For those struggling with depression, it is advisable to find employment that is suitable to their capacities so that one has a purpose and routine. It’s advisable to work, but not in a job that may be too demanding. 

Work stress vs. work depression

Work stress

Stress implies that one is being pushed beyond their comfort zone or beyond their limits. Some amount of stress - whether that’s at work or otherwise - can be useful for us, and can help us perform better. In this regard, a healthy amount of work stress may be beneficial for career growth. However, when work stress becomes extreme or chronic, it can take a toll on one’s mental and physical health. In the long run, it can impact productivity and may even evolve to burnout if unchecked. 

Work depression

Unlike stress, no amount of depression is helpful. Mild to moderate depression may be manageable, but depressive feelings or states don’t help boost productivity and motivation. The characteristic features of depression are low mood, hopelessness and helplessness, all of which may interfere with one’s motivation to work. 

Building Awareness: The importance of understanding depression in the workplace

Without awareness, we can’t address and change our circumstances. Workplace depression is often related to one’s work setting and culture, and awareness of how this impacts our mental health can help us make informed choices about our career. For career longevity, it is important that we find balance and some amount of satisfaction, if not joy, from what we do. Building awareness about work related depression will help us do this. 

Does working remotely make you more likely to be depressed?

The global pandemic of COVID-19 overhauled how we work. Since 2019, many individuals worldwide have shifted to remote working. Despite the convenience of not having to do a daily commute, remote work is not without challenges. Some of these challenges include lack of boundaries between work and personal life, procrastination and loneliness. Research shows that working remotely can take a toll on one’s mental health and well-being, including increasing the risk of depression. However, the worker’s self-discipline seems to be a mitigating factor. Following a routine, having a separate and designated place to work, and setting healthy boundaries between work and personal life can help prevent depression for remote workers. 

11 Tips for Dealing Your Depression in the Workplace

If you often find yourself thinking, ‘my job is making me depressed, but I can’t quit’, keep these tips in mind: 

1) Have a morning routine

Many of us reach out to the phone to check messages and notifications as soon as we wake up. Give yourself at least 30 minutes before you do this. Make yourself a warm beverage, do some stretches and then see what’s happening at work. 

2) Have a night routine

In the same vein as above, avoid being wired into work till you fall asleep. Treat the last 30 minutes of your day as sacred. Read a book, talk to your partner or other family members, or do any other relaxing activity you enjoy. 

3) Don’t say yes when you mean no

Yes, it’s hard to stand up to your manager and set boundaries about how much work you can take on. But, boundary setting is important for the longevity of a relationship. If you don’t have the capacity for a task, find a way to communicate this to your managers. 

4) Practice detachment

If quitting is not an option for you, practice some healthy detachment from work. It’s okay if you’re not able to be your 100% all the time. It’s also okay if you don’t feel satisfied or motivated all the time. 

5) Take regular breaks

Regularly take 10-minute pauses throughout the day to reset. Try to incorporate some breathwork or movement during these short breaks. Breaks help us prevent feelings of overwhelm. 

6) Don’t multitask

Contrary to popular belief, multitasking actually reduces productivity. This is because we’re never truly multitasking. Instead, we are rapidly switching between tasks, which can lead to faster exhaustion. 

7) Identify what’s causing you to feel depressed at work

Refer to the causes above and evaluate what’s happening at work that may be making you depressed. Is it a strained relationship with your manager? Do you not like the work you do? Is there a value mismatch? Or is the work culture not working out for you? 

8) If possible, address the root cause -

Consider if you can raise your concerns with your manager or colleagues and work on resolving the issue. 

9) Adjust your expectations

If a mismatch of expectations or values is contributing to feelings of depression at work, try to adjust your expectations. Sometimes, we build up how a certain job or role would feel, and when it doesn’t match up to our expectations, we can feel dissatisfied and unhappy. 

10) Invest more in your personal pursuits -

Like your relationships, hobbies and health. Your time is your time, and if you have enough of it, try to seek enriching experiences and connections. This may help counterbalance the unhappiness you feel at work. 

11) Seek professional help

Regardless of the severity of your concerns, or the possibilities you see for yourself, speaking to a psychologist can help in many ways. We will look more into this in the next section. 

Seeking Professional Help

When to Seek Help: Recognizing the need for professional support

One doesn’t need to wait until they’re in extreme emotional distress to seek professional support from a psychotherapist or a psychologist. If you’re feeling uneasy (that is, “something” doesn’t feel right, but you don’t know what), a therapist can help you untie the knots in your mind. Having said that, low mood for no apparent reason, decreased motivation or joy, changes in energy level, appetite and sleep are some common signs that you can benefit from seeking professional help.  

Open Communication: Talking to your employer about your mental health

If you can, speak to your employer or manager about what’s going on. They may have had similar struggles, and even if that is not the case, letting them know about your mental health concerns can prevent misunderstanding and miscommunication. Let them know what you’re capacity is at the moment, and if there is any way in which they can be more accomodative and supportive.

How is depression related to work treated?

Finding help for depression

Treating workplace depression is the same as treating depression - depending on the severity, you may need medication and psychotherapy, or psychotherapy alone. There are some lifestyle practices, too, that can help with reducing the symptoms of depression. These include maintaining a healthy diet, regular exercise, adequate sleep, and practicing mindfulness and relaxation. 

Online therapy options

Online consultations have made mental health support accessible to all. Psychiatrists, psychologists and other health professionals usually consult online either via a third-party platform or independently. For online consultations, you can reach out to a mental health professional on our platform, Therapy Club. 

Creating a Supportive Work Environment

Employer Responsibility: The role of employers in promoting mental health

Employers play a significant role in promoting mental health among their team. Some of the things employers can do include: 

Reducing Stigma: Creating an open and accepting workplace culture

Creating a simple culture of checking in on your employees, and asking them how they are doing can go a long way. For example, meetings can begin or end with going around the room asking how everyone is doing. Employers can also share their own struggles - by doing this, they can help create an open and accepting work culture. 

Flexible Work Arrangements: Supporting employee well-being through flexibility

It’s important that employers understand that everyone has a life outside of work - personal engagements, health and many other things need our attention. Allowing flexibility and prioritizing work being done rather than X number of hours being clocked in is one way to support well-being. 

Discouraging long hours 

Actively discouraging long hours - including making oneself unavailable when the day is done - sets the tone for work-life balance. Of course, once in a while, there may be a need to work extra hours. But, on a regular basis, employers should finish the work day at a reasonable hour.

Employee Assistance Programs (EAPs): Leveraging available resources

Employers can engage third-party service providers and resources to offer assistance to employees. These EAP programs may include mental health professionals, fitness professionals and healthcare providers. 

Additional Tips and Resources

Daily Habits for Well-being: Practical tips for managing depression

Daily habits and practices for well-being include the following: 

• Getting enough good quality sleep
• Eating a balanced and nutritious diet 
• Getting regular exercise and movement 
• Practising 10-15 minutes of relaxation 
• Being mindful of your inner and outer world 
• Reaching out to loved ones for support 

Recommended Resources

Harvard Business Review has excellent articles and other resources for better mental health at work, including this guide 

Tackling Depression At Work by Kerry Eyers and Gordon Parker 

Conclusion

Depression at work has the same symptoms as any other form of depression - persistent low mood, helplessness and hopelessness. However, workplace depression may be precipitated by factors associated with work. A telltale sign of workplace depression is that one tends to feel better when they are not at work or thinking about work. If you are unhappy with your current work situation, it can be quite useful to talk to a mental health professional to get a deeper understanding of what’s going on. Remember - workplace depression can be managed, even if quitting your current job is not an option! 

References: 

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April 2008 - Volume 50 - Issue 4 : Journal of Occupational and Environmental Medicine. (n.d.). Journals.lww.com. https://journals.lww.com/joem/Abstract/2008/04000/What_Does_Research_Tell_Us_About_Depression 

Kim, H.-Y., Hong, Y.-C., Lee, N., Park, J., Lee, K.-S., Yun, J.-Y., & Lee, D.-W. (2022). Working From Home, Work-Life Balance, and Depression/Anxiety Among Korean Workers in the COVID-19 Pandemic Period. Journal of Occupational & Environmental Medicine, 65(2), 98–103. https://doi.org/10.1097/jom.0000000000002726 

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‌https://www.fastcompany.com/90996181/multitasking-makes-you-less-productive-here-are-4-ways-to-actually-get-work-done 

Lindberg, S. (2021, February 25). Work Depression: What It Is and How to Deal with It. Healthline. https://www.healthline.com/health/depression/work-depression 

Wang, B., Liu, Y., Qian, J., & Parker, S. K. (2021). Achieving Effective Remote Working during the COVID‐19 pandemic: a Work Design Perspective. Applied Psychology, 70(1), 16–59. Wiley. https://doi.org/10.1111/apps.12290 

‌World Health Organization. (2022, September 28). Mental health at work. World Health Organization. https://www.who.int/news-room/fact-sheets/detail/mental-health-at-work 

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