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- Don’t quit yet. It’s tempting to quit, but that may not be your best option. You may be able to arrange accommodations at your current job that will make it better.
- Learn some calming techniques. Relaxing regularly at work can have an influential effect on work-related depression. You’ve probably heard the usual recommendations for yoga, deep breathing, and meditation.
- Turn your tech off. Too much time spent watching TV and using a computer outside school or work has been associated with moderate or severe depression.
- Make a schedule and stick to it. The NIHCM Foundation recommends you set firm boundaries between work and home life. Plan a reasonable work schedule, and stick to it.
- Overview
- What is work depression?
- What are the signs of work depression?
- Why you might be depressed at work
- Does working remotely make you more likely to be depressed?
- What can you do if you feel depressed while working?
- What are common risk factors for depression at work?
- How is depression related to work treated?
- The bottom line
If you feel depressed when working, you’re not alone. Sadness, anxiety, loss of motivation, difficulty concentrating, unexplained bouts of crying, and boredom are just a small sampling of the things you may be feeling if you’re experiencing depressive symptoms at work.
Depression impacts over 17 million American adults each year.
And data from the State of Mental Health in America 2021 survey shows that the number of people seeking help for depression increased significantly from 2019 to 2020.
There was a 62 percent increase in people who took the survey’s depression screen — and of those people, 8 in 10 tested positive for symptoms of moderate to severe depression.
When you consider that full-time employees spend an average of 8.5 hours per day working on weekdays and 5.5 hours working on weekends and holidays, according to the Bureau of Labor Statistics, it comes as no surprise that many of them will experience symptoms of depression while on the job.
Read on to find out why work might be triggering depressive symptoms, how to identify the signs, where to get help, and what you can do to start feeling better.
While a job may not cause depression, the environment may worsen symptoms for people who already live with depression.
“Any workplace or job can be a potential cause or a contributing factor for depression depending on the level of stress and available support at the workplace,” said Rashmi Parmar, MD, a psychiatrist at Community Psychiatry.
According to the World Health Organization (WHO), a negative working environment can lead to:
•mental and physical health concerns
•absenteeism
•lost productivity
The signs of depression at work are similar to general depressive symptoms. That said, some may look more specific to a workplace setting.
This depression will affect your level of functioning in your job as well as at home, Parmar said.
Some of the more common signs of work depression include:
•increased anxiety levels, especially when managing stressful situations or thinking about work when you’re away from your job
•overall feelings of boredom and complacency about your job
•low energy and lack of motivation to do things, which can sometimes manifest as boredom in tasks
There are various reasons why you may be dealing with an increase in depressive symptoms at work. And while no two people — or experiences — are the same, some common themes seem to emerge when pinpointing the causes or triggers of signs of depression at work.
While not an exhaustive list, the following situations may contribute to work depression:
•feeling like you have no control over work issues
•feeling like your job is in jeopardy
•working in a toxic work environment
•being overworked or underpaid
Working remotely, while convenient, comes with its pitfalls. According to Parmar, the boundary between personal and professional life can easily disappear, causing major upheavals in your daily routine.
And creating and sticking to a structured routine at home is easier said than done.
“Without a routine, boredom can slowly creep in, giving way to depressive feelings and thoughts,” she said.
Without the social environment at work, Parmar said many people working from home experience feelings of loneliness and isolation.
No matter where you work, managing symptoms at work can be challenging. The good news is there are things you can do when you’re feeling depressed:
•Take a 10-minute break away from your desk or office.
•Take a lunch break and get outdoors.
•Go for a quick walk during a break — even if it’s indoors, exercise does wonders for mental health.
•Take a mental health day.
•Practice a few minutes of mindfulness meditation.
Some of the risk factors for depression at work, according to Magavi, include:
•dismissive managers
•effort-reward imbalance
•workplace politics
•workplace gossip
•workplace bullying
If you’re noticing a link between depressive symptoms and your workplace, don’t wait to seek help. Talking with your immediate supervisor or boss is a good first step — as long as you feel supported by them.
Sometimes a change in assignment or location within an office or organization can help reduce symptoms.
You can also ask the human resources department if your company has an employee assistance program. This is a work-based program that offers mental health–related services for personal and work concerns.
Outside of work, a combination of psychotherapy, medication, and lifestyle interventions are often recommended for treating depression. You can get help from professionals in person and online.
Experiencing symptoms of depression while at work can feel overwhelming. Identifying signs like anxiety, crying, boredom, and lack of interest is the first step to getting help.
If you’re concerned about work depression, consider reaching out to your supervisor or human resources department. They can help you find a counselor through an employee assistance program.
You can also seek treatment through a therapist or psychologist.
Remember, you’re not alone. If you’re not ready to reach out at work, make an appointment with a doctor or mental health professional.
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