We all go through ups and downs at work, but if tough days are becoming your new normal, you may be experiencing what 280 million people go around the world: depression.
Depression is a mental health condition that can manifest as visible sadness and exhaustion, but it can also often manifest in unexpected ways.
“Symptoms of depression at work can sneak up on you, and it’s common to be hard on yourself about them rather than recognizing them for what they are,” she said. Shannon Garciapsychotherapist with States of Wellness Counseling based in Illinois and Wisconsin.
Sustained feelings of hopelessness, decreased pleasure in activities, weight loss or gain, sleep disturbances, fatigue, feelings of worthlessness or difficulty concentrating are depressive symptoms that can affect you inside and outside of work hours, said Ryan Howes, a psychologist with headquarters in Pasadena. , California, and author of “Men’s Mental Health Diary.”
To help professionals learn the difference between a bad day and a depressive symptom, HuffPost asked different therapists about work habits that are often signs of depression in disguise. See if these work behaviors resonate:
1. You’re working harder than ever to avoid going home.
Depression can look different from person to person. Some coworkers may never realize that you are dealing with depression because you still function as a reliable, hardworking employee.
“For successful professionals who have made a career based on achievement and work validation, depression may appear more active,” he said. Alicia Velezlicensed clinical social worker based in Brooklyn, New York.
He gave the example of an employee going through a divorce or caring for a sick family member.
“There may be someone working longer hours than usual, perhaps raising their hand to go on that long business trip, or wanting to be the one to tackle challenging cases or problems,” Velez said. “Validation and recognition at work tends to feel better than having to face that a marriage may be over or that a family member may be at the end of their life.”
2. You were once a social butterfly but now you avoid your coworkers.
The way you interact with your coworkers can help you understand whether you’re dealing with a bad day or something deeper. Withdrawing from your colleagues and isolating yourself are two common signs of depression, Vélez said.
“This may seem as if someone who used to actively participate in meetings is now 1719150476 “He’s quieter, sitting in the back of the room or even missing the meeting entirely,” she said. “Perhaps the employee no longer participates in happy hours outside of work or after work. He or she might find ways to avoid interactions with colleagues or managers. The worker may let his calls go to voicemail, be slow to respond to emails, or even not respond at all.”
In extreme examples, a person who exhibits these behaviors may have problems at work and be at risk of losing their job, which can also result in a cycle of shame and guilt, Vélez said.
3. You continually miss deadlines and meetings.
If turning in work on time or even showing up for work is becoming a daily struggle, it could also be a symptom of depression, Howes said.
“I met someone who enjoyed his work, actively participated in his projects and had a lot of contact with his coworkers. When she became depressed, she began to sleep through her alarm and was late for work. He was falling behind on deadlines, he stopped going to lunch with his colleagues and became very critical of his [own] and the performance of their co-workers,” Howes said.
“All of these changes were noticed by colleagues and bosses, who reached out to him and encouraged him to seek help,” Howes continued. “Fortunately, he did, and through a combination of changes in diet and sleep hygiene, starting therapy, and being prescribed an antidepressant, he felt better within a few months.”
4. You have angry outbursts at work.
“Depression is not just feeling depressed; It can also make you very irritable,” Garcia said.
If every little annoyance bothers you at work, it could be a sign to investigate the cause further. People with depression face symptoms of overt or repressed angerand they can make their colleagues the target of their anger.
“At work, you may get easily annoyed by everyone and everything. You have a short time with your coworkers, clients, and even your inbox,” García said.
5. You lose motivation or interest in work you used to enjoy.
There’s a difference between a boring one-time task and a worrying pattern of apathy. Notice the changes in how you feel about the work you used to do with satisfaction, Garcia said.
“You may find yourself just staring at the screen, pretending to be busy, or doing anything other than addressing the important things,” Garcia said. “That loss of interest that depression can cause can make you think ‘I just don’t care’ about your job.”
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What you can do next if you suspect you have depression.
If these signs resonate with your experience at work, know that you don’t have to deal with depression on your own. There are steps you can take right away to address how you feel and improve:
Listen to what your body tells you about your health.
If your depression sets in when you are hyperfunctioning at work, it is helpful to monitor your body.
“It can be easy to overlook depressive symptoms when work tricks you into feeling competent and self-effective,” Vélez said.
That’s why Vélez 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? Do you sleep too much or too little? What is your relationship with exercise and movement? Are there persistent 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 colleagues about how you feel.
When you are depressed, you may not want anyone to know and feel unworthy of your friends’ support. But in fact, talking to some trusted colleagues and loved ones may be just what he needs to help him not withdraw and isolate himself.
“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 let them know what you are experiencing and how it is affecting you.
Velez said it can also be helpful for employees suffering from depression to ask trusted colleagues to stop by their desk for a quick coffee a couple of 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 it sounds like depression, it’s essential to talk to a doctor or mental health professional. They will be able to evaluate 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 in your job under the federal Americans with Disabilities Act. Examples of these accommodations may include permission to work from home or a modified schedule.
Yeah you choose to share your condition with HR or your managerThey may be able to help you get company-sponsored resources and support.
“Many workplaces offer EAP [Employee Assistance Programs] who have counselors on staff to provide short-term therapy or can also provide referrals to employees for other services that may be needed, such as child care, food and housing assistance, and therapists in the community,” Velez said.
Assess whether your job is making your depression worse.
Citing psychiatrist Dr. Aaron T. BeckBased on research on cognitive behavioral therapy, Velez said it’s also important to know if your job gives you the ability to feel pleasure, or a sense of enjoyment, and mastery, or a sense of accomplishment, because those are factors that people need. . to combat depression.
To monitor whether their job is exacerbating symptoms or is the source of them, Velez said an employee can track work activities for a week or two in a spreadsheet, with one column for “pleasure” and another column for “domain”.
“Having visual evidence can be a great way to confirm or deny our feelings,” Vélez said. “Taking an inventory can let you know if you enjoy and master your job or if it’s time to start looking for a new job.”
Understand that small wins make a difference.
“Depression often pushes you to isolate yourself, do nothing, and be cruel to yourself. Doing the opposite, even in small ways, can be a big help,” García said.
For example, Garcia said that if you have trouble getting out of bed and are late for work, you can try sitting up when you wake up instead of lying flat. And if projects seem overwhelming, Garcia recommended breaking them down into smaller steps or committing to just five minutes of focused effort.
Ultimately, it’s helpful to understand that you are more than your depression.
“See depression as something separate from who you are and practice resisting your urges,” Garcia recommended.
The point is to remember that depression can be a difficult mental health condition that affects millions of people every daybut it is manageable.
