If you work an average 40-hour work week, then you’ll spend roughly a third of your life working. While most people dream of early retirement or an easy job that gives them more time for themselves, the truth is that most people need to work for a living. Whether it’s in your current job or a different one, you’ll likely have to put in the time to pay bills and build savings.
Working is a huge strain on people’s mental health. Around 65% of workers said their job was a significant source of stress. Around 19% of workers are miserable at their jobs, and around 1 in 6 have mental health issues in the workplace.
Feeling depressed at work is a common experience, and one that should be addressed as soon as you recognize it. Depression can lead to burnout, anxiety, and other mental health issues. On average, depression costs the U.S. $326 billion yearly from treatment, medication, missed work days, and a decline in productivity, among others. Although the cost of depression is far from the most pressing concern (your health and wellness being the chief concern), this number demonstrates the far-reaching effects of depression. Depression is not just something in your head; it’s something with real effects.
Work can be a huge trigger for depressive episodes. If you struggle with work depression, you’re not alone. This article will outline some tools you can use to pull yourself out of work depression.
What Are the Symptoms of Work Depression?
Feeling overwhelmed or fatigued at work can sometimes be more than just a rough day—it could be a sign of work-related depression. Here are some signs that you may be experiencing work-related depression:
- Persistent Sadness or Hopelessness: Feeling down, irritable, or hopeless most days at work.
- Loss of Interest or Pleasure: Finding it difficult to enjoy tasks or activities you once found fulfilling.
- Changes in Appetite or Weight: Significant weight loss or gain due to changes in eating habits.
- Sleep Disturbances: Difficulty falling asleep, staying asleep, or feeling unrested even after a full night's sleep.
- Difficulty Concentrating or Making Decisions: Struggling to focus at work, make decisions, or complete tasks efficiently.
- Physical Ailments: Frequent headaches, muscle aches, stomach problems, or other unexplained physical issues.
- Withdrawal or Isolation: Avoiding coworkers, friends, or social interactions that you once enjoyed.
- Increased Irritability or Anxiety: Feeling on edge, anxious, or easily frustrated in work situations.
- Decreased Productivity: Finding it challenging to meet work deadlines, stay organized, or maintain your usual level of performance.
Workplace depression won’t go away when you get home. It might feel like your work life is seeping into your personal life, and you can’t shake the feelings of hopelessness and despair when you go into the office or come home.
If your work is making you depressed, take action to reduce symptoms and find healing.
What Can I Do If Work Is Making Me Depressed?
Quitting isn’t always an option when your work is making you depressed. Although that may be the end goal if your work environment is especially toxic or ill-suited for you, you’ll likely need to have another job set up and savings in your account. This isn’t feasible for everyone, and takes time even for those for whom it is possible.
If you feel stuck in your job because you can’t quit it but aren’t happy in it either, here are some steps you can take to feel better and wrestle back some control over your life.
Find the Root Cause
What is it that’s making you depressed? If it’s work, what about work specifically? Common causes for workplace depression include:
- Long working hours
- Poor work-life balance
- Excessive workloads and tight deadlines, leading to stress
- Unclear expectations or ambiguous job roles
- Lack of recognition or support
- Conflict with coworkers
- Job insecurity
- Feeling powerless or lacking autonomy
- Negative or toxic workplace culture
Some of these issues are within your hands, at least partly. For example: Having stricter boundaries with coworkers. Asking for guidance on your job description. Setting a strict work-life balance. Setting the expectation that you won’t work late.
You may not be able to manipulate these factors in every situation. There are, however, other things you can do to combat workplace depression.
Implement Self-Care Strategies
If you can’t control the hours that you work, try to implement control over the hours that you don’t work. For example, try any of these self-care strategies:
- Set Boundaries: Establish clear boundaries between work and personal life to prevent burnout and allow time for rest and relaxation.
- Practice Mindfulness: Incorporate mindfulness techniques into your day, such as deep breathing exercises or short meditation breaks, to help manage stress and stay grounded in the present moment.
- Prioritize Sleep: Aim for a consistent sleep schedule and create a restful bedtime routine to promote better sleep quality, which plays a vital role in mental health.
- Stay Active: Engage in regular physical activity, whether it's a quick walk during lunch break or a yoga session after work, to boost mood and reduce stress levels.
- Reach Out for Support: Don't hesitate to lean on trusted friends, family members, or colleagues for emotional support and understanding during challenging times.
- Seek Professional Help: Consider reaching out to a therapist or counselor for guidance and support in navigating workplace depression and developing coping strategies.
- Practice Self-Compassion: Be kind to yourself and practice self-compassion by acknowledging your struggles without judgment and treating yourself with the same care you would offer a friend in need.
- Engage in Hobbies: Make time for activities you enjoy outside of work to nurture your passions, reduce stress, and increase feelings of fulfillment and joy.
- Limit Screen Time: Take breaks from electronic devices and social media to reduce mental clutter and promote relaxation.
Get creative with what self-care looks like to you. There is no one-size-fits-all solution to your health, so what works for someone else may not work for you. Find what brings you joy, and do more of that.
Talk to a Therapist
Depression is a mental illness and, like all mental illnesses, the treatment for it lies in a combination of therapy and, sometimes, antidepressants. If you struggle with workplace depression, you likely know why you’re depressed: you don’t like your job! But there are still other factors at play, like past experiences, negative thought patterns, and self-esteem. These are things that a therapist can help you work on. They can also help you make a plan for how you will get out of a bad work situation. Making a plan that ends when you leave the company that is causing workplace depression can be a powerful source of hope to help you get through the rougher days.
If you’re ready to talk to a therapist about your workplace depression, contact Lifebulb. We have therapists who are available to help. You can also browse our list of therapists near you to find the perfect match for yourself.
Don’t wait another day for it to get better. Take your mental health in your hands and take a step towards joy.
