Managing Depression at Work: 8 Tips for Feeling Better
Depression can be a highly debilitating condition that has the potential to render even the most basic tasks overwhelming and daunting. As someone grappling with depression, the mere thought of heading to work can feel insurmountable. Despite these challenges, there are effective strategies you can employ to help manage your symptoms and work towards feeling better. Below are eight valuable tips to assist you in navigating depression in the workplace.
Talk to Your Manager- Identify what helps you feel better and talk to your manager about it. Perhaps you need a flexible work schedule that allows you to work when you're at your best. Maybe you need to take a longer lunch break once a week to attend therapy. Communicating with your manager about your needs can create a supportive environment that benefits you and your employer.
Set Boundaries- Setting boundaries is important in managing your mental health. Boundaries can protect your confidence and create space for self-care, among other factors that can improve depression at work. Setting boundaries can also help you feel like you control your life.
Get Professional Help- Seeing a mental health professional is important for keeping mild-to-moderate depression from escalating to major depressive disorder. Cognitive behavioral therapy (CBT) and behavioral activation therapy are effective approaches that can help you better manage your emotions and have healthier behavior and interpersonal interactions.
Take Breaks- Small breaks throughout the day can help you recharge and refocus. Go for a walk, stretch, or take a few deep breaths. If you're at the office, visit with a co-worker. Connection can counteract loneliness and low energy. Try to be in nature as much as possible on breaks—several studies suggest that spending time outdoors can boost mood and overall well-being.
Take Time for Self-care- Making time for self-care is especially important if you're employed and working with depression. Self-care can include something as simple as eating a nutritious meal or getting enough sleep, or it can involve going to therapy, spending time with loved ones, participating in a hobby, or exercising.
Break Up Tasks & Make A Schedule- Breaking tasks up into smaller, more manageable steps can help you avoid feeling overwhelmed. Find a scheduling/organizational method that works for you. A routine can also lower your stress level during challenging times and bring comfort and familiarity.
Practice Gratitude- Research suggests that paying attention to what's going well can increase your mood and satisfaction. Practicing gratitude doesn't need to be elaborate, though. Simply waking up and saying, "I'm glad I'm here," counts.
Make a Change- If your workplace depression isn't improving despite efforts to manage it, consider whether your values align with what you're doing. You may need to speak with your manager about another company position that may align with your values and passion. It might be useful to talk with a mental health coach or therapist to evaluate if changing jobs is the answer.
In conclusion, depression can be a difficult condition to manage, especially when you're at work. However, these eight steps may help you feel better at work. Remember, it's important to communicate your needs with your employer and seek professional help. With time, patience, and effort, you can learn to manage feelings of depression and enjoy a fulfilling life at work and home. Reach out to Horn Counseling if you want help connecting with a therapist in your area.
Journaling Prompt: Exploring Strategies for Managing Depression at Work
Take a moment to reflect on the strategies and tips discussed in the blog post about managing depression at work. Grab a journal or a piece of paper and consider the following prompts:
What are some of the symptoms of depression that you experience or have experienced in the workplace? Reflect on how these symptoms have affected your ability to perform your job effectively or find enjoyment in your work.
Review the strategies outlined in the blog post for managing depression at work. Which of these strategies resonates with you the most? Why do you think they would be helpful in your specific situation?
Are there any additional coping strategies that you have found useful in managing depression at work? Write down any techniques or practices you have found helpful and describe how they have made a difference in your well-being at work.
Reflect on the importance of self-care in managing depression at work. What self-care practices do you currently engage in? Are there any self-care activities you would like to incorporate into your routine to support your mental health at work better?
Consider the concept of setting boundaries and managing workload. Have you experienced challenges in this area due to depression? Reflect on any changes you could make in prioritizing tasks, seeking colleague support, or communicating your needs to your supervisor.
Explore seeking professional help or therapy for managing depression at work. Have you considered this option? If not, what are the barriers or hesitations you may have? If you have sought professional help in the past, reflect on the benefits you experienced and how it positively impacted your work life.
Reflect on the importance of social support in managing depression at work. Are there individuals you trust and can turn to for support in your workplace? How can you foster a supportive network or strengthen existing relationships with colleagues?
Consider the role of mindset and self-talk in managing depression at work. How do your thoughts and inner dialogue influence your mood and performance? Are there any negative thought patterns or self-critical beliefs that you could work on challenging and reframing?
Reflect on your overall goals and aspirations in your career. How does managing depression at work align with these goals? What steps can you take to prioritize your mental health while pursuing your professional aspirations?
Use this journaling exercise to delve deeper into your experience with managing depression at work. Be honest and open with yourself as you explore these prompts, and remember that self-reflection is a valuable tool for personal growth and well-being.
