What to Do When You’re Too Depressed to Work?

It’s normal to become too depressed to work sometimes. You may be experiencing depressive symptoms at work if you feel sad, anxious, unmotivated, unable to concentrate, sobbing for no apparent reason, or bored.

More than 17 million adults in the United States suffer from depression yearly.

According to the survey’s findings on mental health in the United States in 2021, the number of persons seeking care for depression rose dramatically between 2019 and 2020.

More people than ever participated in the survey’s depression screening, with eight out of ten showing moderate to severe depression symptoms.

It’s not surprising that many people will suffer depression symptoms while at work, given that full-time workers spend an average of 8.5 hours per day working on weekdays and 5.5 hours per day working on weekends and holidays (Bureau of Labor Statistics).

Obtain why your job could make you depressed, the warning signals to look out for, where to obtain assistance, and what you can do to start feeling better.

What is Work Depression?

In general, an individual’s place of employment can promote psychological well-being. When we accomplish a goal we’ve been working for, it fills us with pride and satisfaction.

Work can benefit your mental health in many ways, but it can also be a source of significant stress and anxiety. Even if your employer isn’t directly to blame for your melancholy, being in a stressful or hostile workplace might exacerbate your condition.

According to the World Health Organization, work-related sadness is associated with physical and mental health issues and a yearly loss of $1 billion in productivity. That number conceals millions of workers whose employment stress exacerbates their sadness.

How Can I Tell If I’m Depressed?

At some point or another, most people may experience feelings of sadness or depression while at work. Knowing the signs of depression might help you take appropriate action if your emotions shift into a dangerous zone.

It’s also crucial to understand whether your emotions are due to stress at work and not depression. The source of your stress at work, be it an approaching presentation, a pressing deadline, or a particularly long workday, should usually be obvious. You should feel less stressed if you no longer encounter that trigger.

The increasing sadness and guilt that characterize depression, on the other hand, frequently appear to have no rational basis. It’s also possible that you’re not fully invested in your work.

Reasons for Your Workplace Depression

Several factors could contribute to your increased depression symptoms at the office. The causes or triggers of indicators of depression at work can be different for different people, but certain common elements seem to arise.

The following examples are not meant to be all-inclusive of the possible causes of being too depressed to work:

• Feeling helpless in the face of problems at work
• Working in a setting that doesn’t align with your values;
• Performing work that doesn’t advance your career goals;
• Being overworked or underpaid;
• Experiencing harassment or discrimination at work;
• Working irregular hours; not having a good work-life balance;
• Feeling like your job is in jeopardy.

Feeling Too Depressed to Work: What Can Be Done?

Realizing that major depressive disorder is a medical condition requiring treatment and not a personal failure is crucial. Here are some things you can do to deal with workplace depression:

Get your doses right

The use of antidepressants is expected if this is not your first experience with depression. If the dosage isn’t working, discuss this with your doctor and keep taking the pills. To begin taking medicine, consult your physician.

Speak with a counselor

Talk therapy, often known as psychotherapy, is a typical method of dealing with depression. The same holds for support groups. Don’t be afraid to call your therapist if you’re having a bad day at work. You could try talking to them about your problems during the lunch break and see if they can help.

Meditate

Try to track down some quiet time during the workday in which you can close your eyes and focus on your breathing. Consider getting a guided meditation app that you may use anytime you choose.

Take your break in the fresh air

It’s possible that a dose of vitamin D and some oxygen from the outdoors will help you get through the day.

Exercise

The endorphins you’ll get from weightlifting during your lunch break will put you in a better mood, so use the gym at work if you can. Lacking the time for a whole workout? Walk around quickly instead.

Bring a balanced lunch

Eating well can help keep your emotions in check. Reduce your carb intake and increase your fruit, vegetables, healthy fats, and seafood diet.

Prioritize Sleep

Getting enough sleep and disposition are intimately linked. Irritability, stress, and the possibility of developing depression are all exacerbated by a lack of sleep. Not drinking coffee after dinner, not watching TV in bed, and turning off all screens 30 minutes before bedtime will all help you achieve a better night’s sleep.

Relax and recharge

Take time off to change your treatment if getting through the day is a huge struggle and affects your performance at work. You might be eligible for benefits under the Family and Medical Leave Act, which protects your work for up to 12 weeks of unpaid medical leave.

Consider a job change

Sticking around may not be in your best interest if you aren’t enjoying your work or if the workplace is stressful and triggering. Your alternatives can be discussed with your superior. It’s possible you’d be better off quitting your 9-to-5 job and trying your hand at freelancing or a career in the service sector.

Conclusion

Dealing with depressive symptoms at work can be quite trying. Recognizing symptoms such as worry, sadness, boredom, and disinterest is the first step in seeking assistance. Talk to your manager or the HR department if you feel down and out at work. An EAP counselor referral service is available to help you. You may also consult with a therapist or psychologist for help.

It would help if you kept in mind that you have support. Contact a doctor or mental health professional if you feel too depressed to work and aren’t ready to talk to someone at work.