We all experience ups and downs at work, but if tough days are becoming your new normal, you might be one of the 280 million people worldwide dealing with depression.
Depression is a mental health condition that can manifest as overt sadness and fatigue, but it often shows up in unexpected ways.
“Symptoms of depression at work can sneak up on you, and it’s common to be hard on yourself about them instead of recognizing them for what they are,” said Shannon Garcia, a psychotherapist with State of Wellness Counseling in Illinois and Wisconsin.
Persistent feelings of hopelessness, reduced enjoyment of activities, weight fluctuations, sleep disruptions, fatigue, feelings of worthlessness, or trouble concentrating are depressive symptoms that can impact you both on and off the job, said Ryan Howes, a psychologist based in Pasadena, California, and author of the Mental Health Journal for Men.
To help professionals distinguish between a bad day and a depressive symptom, HuffPost consulted various therapists about work habits that often signal depression. See if these work behaviors resonate:
- You’re working harder than ever to avoid going home.
Depression can look different from person to person. Some colleagues may never suspect you are struggling with depression because you still function as a diligent and reliable employee.
“For successful working professionals who have built a career on accomplishments and validation from work, depression can seem more active,” said Alicia Velez, a licensed clinical social worker based in Brooklyn, New York.
She used the example of an employee going through a divorce or caring for a sick family member.
“You might have someone who’s working more than usual, perhaps volunteering for long business trips or challenging tasks,” Velez said. “Appreciation and recognition at work can feel better than facing a failing marriage or a terminally ill family member.”
- You used to be a social butterfly, but now you avoid colleagues.
How you interact with coworkers can help you determine if you’re just having a bad day or something deeper. Withdrawal from peers and isolation are common signs of depression, Velez said.
“This can look like someone who was once active in meetings now quieter, sitting in the back, or even missing meetings,” she said. “Perhaps the employee no longer participates in social events or happy hours. They may find ways to avoid interactions with coworkers or managers, letting calls go to voicemail or being slow to respond to emails.”
In extreme cases, these behaviors can cause trouble at work and risk job loss, which can lead to a cycle of shame and guilt, Velez said.
- You constantly miss deadlines and appointments.
If meeting deadlines or even showing up for work is becoming a daily struggle, it could be a symptom of depression, Howes said.
“I knew someone who loved their job, was engaged in their projects, and had lots of contact with colleagues. When they became depressed, they started sleeping late and showing up late for work. They missed deadlines, stopped going to lunch with colleagues, and became highly self-critical,” Howes said.
“All these changes were noticed by colleagues and bosses, who encouraged him to seek help,” Howes continued. “Thankfully, he did, and through changes in diet, sleep hygiene, therapy, and an antidepressant prescription, he felt better within a few months.”
- You are having temper tantrums at work.
“Depression isn’t just about feeling down — it can also make you irritable,” Garcia said.
If every little annoyance at work sets you off, it could signal a deeper issue. People with depression may have symptoms of overt or suppressed anger, directing their frustration at coworkers.
“At work, you may find yourself easily annoyed by everyone and everything. Your fuse is short with colleagues, customers, and even your inbox,” Garcia said.
- You lose motivation or interest in work you used to enjoy.
There’s a difference between a one-time boring task and a recurring pattern of apathy. Notice changes in how you feel about work you once enjoyed, Garcia said.
“You may catch yourself staring at your screen, pretending to be busy, or doing anything but dealing with major tasks,” Garcia said. “That loss of interest caused by depression can make you think ‘I just don’t care’ about your job.”
Missing deadlines and angry reactions can be signs of something deeper.
10,000 hours via Getty Images
Missing deadlines and angry reactions can be signs of something deeper.
What to do next if you suspect you have depression.
If these signs resonate with your work experience, understand that you don’t have to face depression alone. There are immediate steps you can take to address your feelings and improve:
Listen to what your body is telling you about your health.
If your depression shows up while you’re hyper-functioning at work, it helps to check your body.
“It can be easy to miss the symptoms of depression when work is tricking you into feeling competent and self-efficacious,” Velez said.
That’s why Velez suggests asking yourself questions that can help you notice changes in your physical health, such as: Do you feel more tired than usual? What is your relationship with alcohol or marijuana? Are you sleeping too little or too much? How is your relationship with exercise and movement? Are there annoying tension points anywhere on your body?
“Physical signs and signals can alert you that it may be time to acknowledge those uncomfortable feelings,” Velez said.
Talk to loved ones and trusted peers about how you feel.
When you are depressed, you may not want anyone to know and may feel unworthy of your friends’ support. But in fact, talking to some peers and loved ones may be just what you need to help you fight withdrawal and isolation.
“The best way to start managing depression is to talk to someone about it,” Howes said. He said you can open up to a friend or loved one and tell them what you’re going through and how it’s affecting you.
Velez also said it can help employees experiencing depression to ask trusted colleagues to stop by their desk for a quick coffee chat a few times a week or check in with them via text.
Seek professional help.
“Know that depression is very common and often responds well to treatment,” Howes said. “If this appears to be depression, talking to a doctor or mental health professional is essential. They will be able to assess your symptoms and recommend a course of treatment that may include therapy, medication or both.”
With written documentation of your depression from a medical professional, you may also qualify for reasonable accommodations at work under the federal Americans with Disabilities Act. Examples of these accommodations may include permission to work from home or a changed schedule.
If you decide to share your condition with HR or your manager, they may be able to help you get company-sponsored resources and support.
“Many workplaces offer EAP [Employee Assistance Programs] which have counselors on staff to provide short-term therapy or can provide referrals to employees for other services that may be needed such as child care, food and housing assistance and community therapists,” Velez said.
Assess whether your job is making your depression worse.
Citing the research of psychiatrist Dr. Aaron T. Beck on cognitive behavioral therapy, Velez said it’s also important to learn whether your work is providing you with the ability to feel pleasure, or a sense of satisfaction, and mastery, or a sense of accomplishment. because these are necessary factors to fight depression.
To monitor whether your work is exacerbating symptoms or is the source of them, Velez said an employee can keep track of work activities for a week or two on a spreadsheet, with a column for “satisfaction” and another column for ” mastery.”
“Having visual evidence can be a great way to confirm or deny our feelings,” Velez said. “Taking an inventory can let you know if you’re getting satisfaction and mastery from your work or if it’s time to start looking for a new job.”
Realize that small victories make a difference.
“Depression often leads you to isolate yourself, do nothing, and be unkind to yourself. Doing the opposite, even in small ways, can really help,” Garcia said.
For example, Garcia said if you’re struggling to get out of bed and you’re showing up late to work, you can try sitting up when you wake up instead of lying flat. And if projects are overwhelming, Garcia recommended breaking them into smaller steps or committing to just five minutes of focused effort.
After all, it helps you realize that you are more than your depression.
“See depression as something separate from who you are and practice resisting its urges,” Garcia recommended.
The point is to remember that depression can be a difficult mental health condition that affects millions of people every day, but it is a manageable condition.