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Dealing With Depression at Work: What You Need to Know
Find Support
It’s key to find trusted friends or family who can support you through this difficult time.
Participating in a depression and anxiety therapy group is a great way to learn coping strategies for the workplace from other participants.
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Get Help
Working with a therapist or support group is the best way to help you cope with your symptoms, which in turn will help you better manage your professional life.
Find Support
It’s key to find trusted friends or family who can support you through this difficult time.
Participating in a depression and anxiety therapy group is a great way to learn coping strategies for the workplace from other participants.
Set Clear Goals
- Set very clear goals for yourself and be realistic about what you would be able to accomplish. Do it on a daily basis.
- Create lists for the day and highlight your top priorities.
- Double-check any important memos, give yourself extra time to prepare assignments, and have a colleague give your work a second look.
Speak Up
If things are incredibly difficult, or if you need to take more time off than your mental health days allow, you may need to say something to your employer.
Don’t feel obligated to disclose details. If you’re taking a lot of time off or you’re worried others will wonder what’s going on, you can tell them that you’ve been “dealing with some health issues” and leave it at that. Or, consult with HR to determine the best approach.
Take Care of Yourself
It’s okay to take time to take care of yourself—in fact, it’s actually a very important factor in your professional success.
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Recognize the signs
- You're tired all the time.
- Cooperating with colleagues takes an enormous effort.
- You keep your office door shut and interact with your computer.
- ...
Take a mental health break
It's hard when you can't function as well as you're used to, but slogging on doesn't work when you're in a downward spiral.
When you're at a crossroads in terms of your mental health, you need to really say, 'OK, I'm going to ask for five days off. That might mean the difference between me not having a mental health breakdown, or needing to take additional time off.
Find treatment
"To stay with it and maintain an independent and productive life -- it's important to identify it, get the appropriate treatment and then stick with that treatment."
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Identify your triggers
When you identify what's causing you stress, it becomes much easier to manage it:
- At times it’s not that difficult to spot the root of your mental health issues: an external anno...
Assess what you can change
When you recognize your external triggers, you can figure out what changes you can make to manage them.
- If having too many Zoom meetings is draining your energy, see if you can make your meetings shorter, or assess when and where you presence is not critically needed.
- If you’re stretched too thin and have the power to do so, you can think about delegating, or ask your boss what you should prioritize and what you can complete later.
Asking for professional help
Sometimes eliminating external stressors just isn't enough. When you find yourself in a prolonged state of stress, it’s time to get the help of a professional.
Chronic stress can have a negative impact on your quality of life and can also make physical health issues worse.
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Self-isolation and parenting
Parenting while practicing self-isolation is not about doing everything a hundred percent all the time. It's about doing as much as you possibly can.
Something is better than nothing,...
It's really, really hard
It's hard to work from home and parent. Working from home full time during regular workday hours, care for your children, and sprinkle in a mix of homeschooling, is essentially asking parents to do multiple full-time jobs simultaneously.
- Many parents relax screen time rules for now.
- Get on a schedule if you find it helpful, or refuse to feel guilty for lack of a schedule.
- Set up many FaceTime and Zoom dates with your friends and your kid's friends, and grandparents.
- Understanding the situation of working-from-home-parents will go a long way by not holding their diminished productivity against them.
- If you're a manager, there's no harm in announcing at the beginning of your conference call that it's OK if there are little voices from time to time.
Explaining the unsure future to children.
- It is best to be honest when you have to talk about when a child will be going back to school or reschedule their birthday party when you don't know yourself.
- You can say that some scientists think it would be a few months, but you don't really know yet. Then ask them how they feel about that and if they have questions. See what information you can find together.
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