High-functioning depression describes someone who experiences symptoms like low mood, feelings of hopelessness, low self-esteem, fatigue, and difficulty concentrating, but still manages to handle daily responsibilities. The subtlety of this condition means it can easily be overlooked or misunderstood by friends, family, and even the person going through it. They might chalk up their feelings to stress, personality traits, or other external factors instead of seeing them as signs of a deeper issue. This can lead to delays in seeking help, allowing the condition to persist for years and negatively affect their overall well-being and quality of life.
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What Is High-Functioning Depression?
High-functioning depression is a term used to describe someone who, despite having symptoms of depression, can function well in various aspects of life, like work, school, home, and relationships. This ability to function outwardly can mask internal struggles, making it difficult for others to recognize the seriousness of the condition. While it is not a clinical diagnosis, a person with high-functioning depression may be diagnosed with persistent depressive disorder (PDD).
High Functioning Depression Vs. Major Depressive Disorder (MDD)
High-functioning depression and major depressive disorder (MDD) mainly differ in visibility and impact on daily functioning. While MDD often results in severe impairment, making it difficult to perform daily tasks, high-functioning depression allows individuals to maintain a facade of normalcy. Those with high-functioning depression may excel at work or school, but still struggle internally with persistent feelings of sadness, hopelessness, and exhaustion. This can make it harder to recognize and address compared to the more covert symptoms of MDD.
High-Functioning Depression Symptoms
Individuals with high-functioning depression are not just struggling with sadness or “having a bad day.” They may go through life smiling, meeting their responsibilities, maintaining relationships, and achieving success, yet they do so while feeling a persistent sense of melancholy or emptiness.
Emotional symptoms of high-functioning depression include:1, 2
- Difficulty managing emotions
- Feeling emotionally numb or disconnected
- Feelings of hopelessness
- Frequent comments of regret about the past
- Persistent negative thoughts
- Feeling sad for no reason
- Frequent tearfulness or crying
- Irritability or anger
- Feelings of worthlessness or guilt
- Thoughts of suicide or death or suicide
- Increased self-criticism
Behavioral symptoms of high-functioning depression include:1, 2
- Lower productivity or decreased activity level
- Less enjoyment of previously liked activities
- Smiling to mask depressive symptoms
- Social withdrawal or isolation
- Difficulty concentrating or focusing
- Depression-induced memory loss
- Changes in sleep patterns (sleeping more than 10 hours or less than 6)
- Changes in appetite (eating too much or too little)
- Difficulty making decisions
- Fatigue or low energy, even with adequate sleep
- Substance misuse
- Restlessness or agitation
- Increased focus on physical aches and pains
- Depression-induced weight gain or loss
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The Risks of Functional Depression
High-functioning depression may seem more desirable than severe depression, but high-functioning people encounter a unique set of challenges. People with high-functioning depression may not want to recognize or acknowledge their needs and struggles. They may feel that the issues are “all in their head,” or they just need to “snap out of it” to find relief. Unfortunately, this tendency towards guilt and shame only maintains and worsens their depression, keeping them stuck in their situation.
The feelings of guilt and shame experienced by individuals with high-functioning depression can be exacerbated by the reactions and attitudes of those around them. Because their signs of depression are hidden, friends, coworkers, loved ones, and professionals may not recognize the impact of their condition. This lack of acknowledgment and support from their external environment can make them feel even more misunderstood and isolated, ultimately worsening their depression.
Depression Is Treatable with Therapy
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Causes of High-Functioning Depression
In general, the common triggers or causes of high-functioning depression are similar to triggers of any form of depression. Possible causes range from a genetic disposition to an event-triggered depression.2
Potential causes and triggers of high-functioning depression include:
- High levels of stress related to demands of work, school, or relationships
- History of trauma, such as loss of a loved one, emotional abuse, or being bullied
- Genetic predisposition to depression
- Biochemistry, particularly an imbalance of any of the neurotransmitters related to mood stability
- Medical illness or chronic pain
- Misuse of substances that affect mood or level of functioning
How to Manage High-Functioning Depression
Lifestyle changes are a key way to combat high-functioning depression. This might include improving your diet, getting regular exercise, establishing a better sleep routine, cutting down on substances, and connecting with a supportive social network. Since starting new habits can be tough when you’re feeling down, it’s a good idea to reach out to a mental health professional. They can offer support and guide you in making the changes that will benefit you the most.
Here are twelve tips and some worksheets that can help with managing high-functioning depression:2
- Acknowledge and accept your experience: Recognizing that you’re struggling with high-functioning depression is the first step towards healing and feeling better. This self-awareness is important for moving forward, as it allows you to reach out for help and make positive changes in your life.
- Speak to a therapist or counselor: It is a myth that you need to be completely incapacitated by your depression to warrant speaking with a mental health professional. Even if you are highly functioning, a therapist can help you develop coping skills for your depressive symptoms and figure out how to communicate your struggles within your relationships and professionally.
- Build a support system: Many individuals with high-functioning depression suffer in silence. It is important to share your experiences with trusted friends and family members and ask for help with your depression. You can also join a support group and connect with others who are experiencing high-functioning depression.
- Practice self-care: Focus on taking care of your body. Regular exercise can combat depressive symptoms.3 Additionally, eating a balanced diet, hydrating, and getting enough sleep can all boost your mood. Once you have done the basics, you can begin to practice other types of self-care for depression.
- Set realistic goals: Set regular goals that can be easily reached in order to boost self-confidence and sense of accomplishment. Focus on what is most important and let go of less critical tasks, and break tasks into smaller, manageable steps.
- Limit or omit the use of alcohol and other drugs: It is common for individuals with high-functioning depression to use drugs or alcohol to cope. However, while you may feel a momentary high, drugs and alcohol will only make depression worse in the long run.
- Challenge negative self-talk: High-functioning depression can cause a lot of negative self-talk and cause feelings of worthlessness or inadequacy. Practice recognizing these thoughts and challenge them with more realistic and positive self-talk. For example, challenge the thought, “I’m successful at work, but I’m falling apart inside. I’m just faking it.” with, “My success at work is real, and it’s okay to seek help for my internal struggles. I am strong for managing both.”
- Schedule enjoyable activities: High-functioning depression can zap motivation, making it easy to neglect activities you used to enjoy. Schedule time for hobbies, social connections, or anything that brings you pleasure, even if it feels like a chore at first.
- Practice mindfulness: Mindfulness exercises for depression can help you stay present in the moment and reduce rumination on negative thoughts. There are many free mindfulness apps available to help you get started.
- Establish a healthy work-life balance: People with high-functioning depression often push themselves to maintain productivity. However, this can lead to burnout. It is important to create a work-life balance by clearly defining work hours, managing notifications, saying no to extra work when overloaded, and respecting your breaks.
- Avoid isolating yourself: High-functioning depression can cause you to withdraw from social activities due to low mood or lack of energy. It is important to avoid self-isolating. Stay connected with loved ones and friends, even if it’s just virtually for now. Additionally, seek out activities that involve social interaction, like volunteering or group fitness classes.
- Celebrate small wins: Don’t wait for grand achievements to feel good. Acknowledge and celebrate small victories, like completing a task or getting out of bed. This reinforces positive behavior and boosts self-esteem.
Free Depression Worksheets
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When to Seek Professional Support
Individuals with high-functioning depression tend to be self-motivated and have very high expectations of themselves, which can make it hard for them to ask for help or admit they are struggling. However, high-functioning depression can become a more severe and long-term issue if left untreated. Therefore, it’s important to seek professional help as soon as possible.
A local therapist directory is a great tool for finding a therapist who specializes in depression and takes your insurance. If you prefer to see a therapist remotely, online therapy services, such as Talkspace or BetterHelp, can match you with an experienced therapist. Additionally, there are many different CBT apps that can be an excellent supplement to therapy, offering tools and exercises that reinforce skills learned in sessions.
Treatment for High-Functioning Depression
There are many different effective treatments for high-functioning depression available. Therapy for depression equips individuals with tools to manage challenges and reshape negative thought patterns. Medication can also be helpful in regulating brain chemistry. But treatment goes beyond these. Support groups offer a space to connect with others who understand the unique struggles of maintaining normalcy, and self-care practices like exercise, healthy eating, and relaxation techniques can significantly improve mood.
Treating high-functioning depression may involve:
Therapy
Therapy can help individuals with high-functioning depression learn coping strategies, tackle the root cause, and develop communication skills. CBT for depression is the gold-standard therapy that involves making changes in both the patterns of negative thoughts and behavioral routines that affect the daily life of the depressed person.4 Interpersonal therapy (IPT) is another effective option for individuals who struggle to ask for help because it focuses on improving relationships and communication skills.
Medication
Some individuals who experience high-functioning depression may have symptoms severe enough to warrant the use of medication for depression. When trying medication, it is not unusual for the first trial of medication to be unsuccessful due to variability in how antidepressants can make you feel (i.e., lack of effect or intolerable side effects). It is very important to be open to a second or even third trial of antidepressants in order to find the most beneficial one.5
Support Groups
Support groups can be a powerful tool for treating high-functioning depression. Sharing experiences with others who understand the unique challenges of maintaining a facade of normalcy can combat feelings of isolation and provide validation. The group can offer mutual encouragement, coping mechanisms, and friendship.
How to Help a Loved One With Functional Depression
There are several ways in which you may be able to help your loved one with their depression. Start by expressing your concern and willingness to listen without judgment. Remind them they are worthy of getting help, and encourage them to find professional support. Additionally, educating yourself about the signs of depression can equip you with the knowledge to understand their struggles better and offer more effective support.
Consider the following ways to help a loved one with high-functioning depression:
- Offer your emotional support, empathy, and encouragement
- Help them challenge thoughts like “I should be able to handle this” by reminding them that depression is a real illness.
- Take time to be involved with them in activities they enjoy
- Make a habit of checking in with them consistently to offer your support and show that you care
- Promote the benefits of professional help and help them find an acceptable provider
- Offer to accompany them to the appointment or remind them to go to the appointment
- Be a non-judgmental ear for them to express their thoughts and feelings openly
- Offer to help them with everyday responsibilities that may feel overwhelming
- Take any statements about death or suicidal ideation seriously
In My Experience
“What you’re struggling with may be unique to you, but you’re not alone. If you are feeling that you may be dealing with high-functioning depression, talking to a therapist or reaching out to a trusted friend or family member can make a big difference in how you feel.”
High-Functioning Depression Infographics
Choosing Therapy strives to provide our readers with mental health content that is accurate and actionable. We have high standards for what can be cited within our articles. Acceptable sources include government agencies, universities and colleges, scholarly journals, industry and professional associations, and other high-integrity sources of mental health journalism. Learn more by reviewing our full editorial policy.
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Patel, R. K., & Rose, G. M. (2023, June 26). Persistent depressive disorder. StatPearls – NCBI Bookshelf. https://www.ncbi.nlm.nih.gov/books/NBK541052/
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Persistent depressive disorder – Symptoms and causes – Mayo Clinic. (2022, December 2). Mayo Clinic. https://www.mayoclinic.org/diseases-conditions/persistent-depressive-disorder/symptoms-causes/syc-20350929
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Craft, L. L., & Perna, F. M. (2004). The Benefits of Exercise for the Clinically Depressed. Primary care companion to the Journal of clinical psychiatry, 6(3), 104–111. https://doi.org/10.4088/pcc.v06n0301
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Childhood depression. (n.d.). Anxiety and Depression Association of America, ADAA. https://adaa.org/learn-from-us/from-the-experts/blog-posts/consumer/childhood-depression
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Furukawa, T. A., Schramm, E., Weitz, E. S., Salanti, G., Efthimiou, O., Michalak, J., Watanabe, N., Cipriani, A., Keller, M. B., Kocsis, J. H., Klein, D. N., & Cuijpers, P. (2016). Cognitive-Behavioural Analysis System of Psychotherapy (CBASP), a drug, or their combination: differential therapeutics for persistent depressive disorder: a study protocol of an individual participant data network meta-analysis. BMJ open, 6(5), e011769. https://doi.org/10.1136/bmjopen-2016-011769
We regularly update the articles on ChoosingTherapy.com to ensure we continue to reflect scientific consensus on the topics we cover, to incorporate new research into our articles, and to better answer our audience’s questions. When our content undergoes a significant revision, we summarize the changes that were made and the date on which they occurred. We also record the authors and medical reviewers who contributed to previous versions of the article. Read more about our editorial policies here.
Author: Dianne Grande, PhD (No Change)
Reviewer: Meera Patel, DO (No Change)
Primary Changes: Added section titled “High Functioning Depression Vs. Major Depressive Disorder (MDD).”
Revised section titled “High-Functioning Depression Symptoms.” New content written by Amanda Stretcher, MA, LPC-S, and medically reviewed by Kristen Fuller, MD. Fact-checked and edited for improved readability and clarity.
Author: Dianne Grande, PhD (No Change)
Reviewer: Meera Patel, DO (No Change)
Primary Changes: Added section titled “What Is Depression?” New material written by Silvi Saxena, MBA, MSW, LSW, CCTP, OSW-C, and medically reviewed by Kristen Fuller, MD. Fact-checked and edited for improved readability and clarity.
Author: Dianne Grande, PhD (No Change)
Reviewer: Meera Patel, DO (No Change)
Primary Changes: Added sections titled “What Is High-Functioning Depression?” and “The Risks of Being High Functioning.” New material written by Eric Patterson, LPC, and medically reviewed by Dena Westphalen, PharmD. Fact-checked and edited for improved readability and clarity.
Author: Dianne Grande, PhD
Reviewer: Meera Patel, DO
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