Depression is a significant cause of reduced productivity and functional impairment in affected workers. Discriminating between work as a cause of depression or as a context in which it occurs can determine how to best address the problem. Individual and holistic interventions are helpful, while organizational approaches for prevention and screening can create a healthier environment for all employees.
What Is Work Depression?
Work depression describes depressive symptoms that impact people in their place of work. At times, an individual may have developed depressive symptoms pertaining specifically to factors in the workplace, commonly described as burnout. Depressive symptoms can occur with or without a specific stressor, co-occur with physical disorders, or be caused by substance use or medication. Commonly, depressive symptoms manifest in upset sleeping and eating patterns, irritability, sadness, feelings of worthlessness, and low energy.
While the workplace may not cause depression, certain factors correlate with increased rates of depression. Corporate environments with high volumes of work and certain professions, especially those in the service and health care fields, show heightened reports of symptoms. Additionally, “toxic workplaces” in which relationships between employees and employers are strained have been shown to drastically increase hostility and anxiety within the workplace.2
How Common Is Work Depression?
Depression in the workplace is common and has been a source of increasing concern for employers who recognize the toll of turnover, absenteeism, and loss of productivity. Every quarter, depressed workers miss an average of 4.8 workdays, adding up to a staggering 200 million lost workdays every year.1
Can I Be Fired From Work for Being Depressed?
“The Americans with Disabilities Act (ADA) is a law that protects employees from being fired based on a disability, including depression. The ADA also requires employers to keep your situation confidential and to provide you with ‘reasonable accommodations’ such as time-off or a different schedule. The ADA applies to employers with 15 or more employees.” – Dr. Maria F. Espinola, PsyD
Can Remote Work Make You More Depressed?
Remote or hybrid work environments are common and highly sought after. Many workers find that eliminating the commute and being able to focus in their home environment helped them be more productive. However, without the ambient noise and social opportunities of an office space, some may feel isolated and lonely. Similar to other work environments, increased volume of work and expectations can bleed into personal time, thus ruining a person’s work-life balance and increasing their likelihood of developing symptoms of depression.
Can Returning to the Office Make You More Depressed?
For people returning to the workplace after a period of telecommuting, the returned in-office experience may negatively impact their family dynamics, financial situations, or personal challenges. Adding these stressors back into their daily lives may exacerbate depressive symptoms. In addition, workers may feel as though they are being underappreciated by their employers and view this return as a breach of trust.3 Feeling devalued can increase depressive symptoms.
Signs of Depression in the Workplace
Work depression can manifest both inside and outside of a person’s workplace. When someone begins to act out of character, exhibiting signs or behaviors that are unusual, they may be struggling with work depression. Sometimes a previously productive worker will suddenly become inconsistent or careless. When depression remains unaddressed, an employee may demonstrate increased levels of functional impairment.
Here are several signs that you may be experiencing depression at work:
- Procrastination/difficulty meeting deadlines
- Lateness or missed work
- Irritability with coworkers
- Avoidance of new projects
- Loss of motivation
- Difficulty concentrating
- Frequent mistakes
- Feeling out of touch and unable to celebrate work achievements
- Inability to “turn off” after work
- Talking too much about work to family and friends
- “Shutting down” when the subject of work comes up
- Fantasizing about quitting the job or having a new life altogether
- Decrease in overall productivity or quality of work
- “Losing time” during the workday – inability to account for what was accomplished
- Vague somatic complaints: stomach upset, headache, feeling tired
Stress Vs. Burnout Vs. Depression
Stress, burnout and depression are related terms which are often used nearly interchangeably. It can be helpful to differentiate signs and symptoms associated with these terms where possible. Stress describes a state of mental strain that is tied to a demanding circumstance or set of circumstances. Burnout occurs after prolonged periods of stress. Depression is a mental health condition that can occur independently or alongside stress and/or burnout.
Characteristics of stress:
- Often tied to a specific project, person or event
- Often future-oriented, with “anticipatory stress”
- Related to concerns about evaluations like success or failure
- High or low ability to concentrate
Characteristics of burnout:
- Depressed mood related to particular long term stressors
- Apathy or lack of effort
- Irritability
- Inability to manage work tasks
- Low ability to concentrate
Characteristics of depression (can be related or unrelated to stress or burnout):
- Feelings of hopelessness
- Sadness
- Feeling worthless
- Loss of pleasure (anhedonia)
- Changes in sleep and/or appetite
Why You Might Be Depressed at Work
Depression can be exacerbated by stressors both inside and outside the workplace. Overall wellness can be thought of in terms of “allostatic load,” a term that addresses the chronicity and domains of stressors.4 In short, if a person is in an environment that allows them to be continuously susceptible to sources of distress, they may begin to experience adverse effects.
Dr. Espinola mentions, “There are many reasons why a person might feel depressed at work. As a clinician who specializes in multicultural issues, I often see people who developed depression after being mistreated or harassed at work. During the past two years, I have also seen an increase in the number of people who developed depression after feeling burnout at work.”
Some examples of factors that contribute to work depression may include:
- High conflict workplaces
- Unclear goals or expectations
- Poor fit of employee to work environment
- Difference of morals between employee and employer
- Lack of support for career development
- Culture that discourages time off
- Workaholism
- Difficult bosses
- Lack of reward or recognition
- Poor organizational culture
- Lack of ethics or accountability
- Micro management by leadership
- Workplace cliques
- Unfairness in workplace policy
- Discrimination
- Sexual harassment
- Bullying
- Burnout
How to Cope With Depression at Work
When you recognize that you may be suffering from depression at work, there are steps that you can take to start feeling better again. Participating in extracurricular activities, joining groups, maintaining healthy lifestyle habits, and speaking with your supervisor can help improve your overall mood and symptoms. While many employers recognize that creating a supportive work environment is critical, there are still many improvements that need to be made.
Here are 13 ways to manage or mitigate symptoms of work depression:
1. Acknowledge Your Depression
Acknowledging your depression to yourself and even to a trusted colleague or manager can provide some relief and even some insight. Work depression is often carried as a burden because it is perceived as a weakness to let work “get you down.” Knowing that others have had a similar experience can help you feel less alone. If you have concerns about people at work knowing this, seek a supportive partner or friend and let them know that you want to share your feelings but ask them to resist the desire to “fix” your feelings at that moment. Sometimes acknowledgement is the best thing someone can do for you.
2. Don’t Quit Immediately
Sometimes there can be a temptation to assume that a negative feeling is permanent, but even a longstanding issue can be helped with some targeted interventions. This is especially true if you used to enjoy your job or company and are finding that you no longer feel that way. This is a different problem than if the job or organization was never a good fit. Either way, give yourself a few months and efforts at changing the situation before resigning.
3. Utilize Your PTO
Do you have unused vacation or PTO? Planning a staycation, vacation, or a regular day off each month can create much needed emotional space.
4. Learn about FMLA
Employers who have 50 or more employees must offer FMLA to qualifying employees who suffer a significant medical event. Depression with significant functional impairment, requiring ongoing treatment or hospitalization, qualifies.
5. Be Transparent With Your Workplace
Speak to your manager about your priorities, expectations, scheduled leave, or ways to make your work more inspiring or interesting. Your Human Resources Department can help you take advantage of corporate resources including lateral transfers, EAP benefits, FMLA, wellness programs, or other options.
6. Talk to a Therapist & Follow Their Treatment Plan
Investigate the mental health benefits available through your insurance company, EAP, or local low/no cost options. Tele-health has made accessing therapy easy and convenient. Many employers offer short term therapy through an EAP program.
7. Adopt Time Management Skills & Schedule Breaks in Your Day
Investigating time blocking strategies can help busy professionals track their work, while including time for exercise and personal pursuits. Another helpful technique is the pomodoro technique, which involves 25-minute stretches of concentrated work followed by intentional 5 minute breaks.
8. Improve Your Work Environment
Does your work environment feel dark, messy, or uninspiring? If you have become burned out, your work area may have become increasingly messy. Spend a day putting things away. Perhaps your work area lacks personality and can be improved with a picture you like, personal mementos, or even new desk accessories or computer background. Bringing more light into the room can be helpful. Consider a full spectrum light (lightbox for light therapy) if it is wintertime and you live in a cold climate. Plants and soft accessories such as throw pillows or cozy blankets can also improve the look and feel of your space.
9. Practice Mindfulness & Calming Techniques
Mindfulness exercises encourage you to become more aware of your surroundings and live in the present moment. These work to help alleviate negative feelings and anxieties. Additionally, there are many mindfulness apps that can help you establish good mindfulness practices.
10. Start (or Restart) a Creative Hobby
Self expression can introduce some positivity into your life. Picking up or rediscovering a hobby such as drawing, cooking, art, music, or writing can offer an outlet for negative feelings.
11. Make Sure You’re Exercising & Getting Enough Sleep
Maintaining a regular nighttime routine will lead to improved moods, energy levels, and concentration. There are many approaches to improved sleep, starting with implementing a set of evidence based strategies and following up with a sleep evaluation.
When motivation is low, exercise can be difficult. Walking and online exercises such as yoga or pilates can gently reintroduce your body to movement. If you have been exercising, but are no longer finding it helpful, you might consider taking up a new challenge such as cross fit, jujitsu, running, or cycling clubs.
12. Utilize Wellness Resources
Some employers subsidize wellness apps, gym memberships, nutrition services, fitness trackers, or offer workplace walking groups that you can take advantage of.
13. Encourage Awareness & Activism in Your Workplace
Employers cannot discriminate against employees who suffer from a mental health condition. They can go one step further by de-stigmatizing mental health conditions by implementing supportive policies, providing educational resources, giving to local mental health non-profits, and celebrating Mental Health month.
Should I Tell My Boss I’m Depressed?
Dr. Espinola encourages you to consider a range of factors before telling your boss or coworkers about your depression:
“Every situation is different. If depression symptoms are impairing your ability to do your job, it’s important that you speak to your doctor to discuss treatment options and prognosis. I have seen many patients who did not have to disclose this information at work because they had mild symptoms and were able to receive the treatment they needed in a way that did not affect their work schedules (e.g. medication; therapy sessions after work). Others who were being impacted by work conditions were able to request changes to those conditions without having to disclose they had depression (e.g. transfer to a different department, end of night shifts). I have also seen many patients who had to disclose they had a health condition so they could be protected by the ADA and receive accommodations. In those cases, most patients chose to speak to their Human Resources (HR) representative as opposed to their boss or coworkers. Most people do not feel comfortable disclosing this information to their boss or coworkers because of the stigma that surrounds mental health issues.”
What If I’m Too Depressed to Work?
Before deciding that you are too depressed to work, consider talking to your primary care physician or a psychiatrist. Your healthcare provider may be willing to provide a note requesting that you limit your work hours or take some time away from your job to recuperate. Often, there are options that are not “all or nothing” that can really help. Perhaps there is a certain task or project that can be temporarily or permanently assigned to someone else. Would a four day work week or simply sticking to an 8 hour workday make a difference? You will want to thoroughly understand your company’s medical and non-medical leave policies and any company programs such as sabbaticals that may be offered.
If you decide that you have to make dramatic changes to your schedule or workload, or take significant time off, you will need to tell your boss. Before doing so you need to be clear about the status of any ongoing projects and deliverables you are responsible for and put it all in writing. You will need to present a plan for what you need to change, when, and for how long. What projects can you still deliver on? Ensure that your boss knows that this is a health issue and you want to create a plan that will work for both you and your company. If you have had a good track record in your job many companies will be solution-oriented in getting you the help you need. Keeping a good employee is a win for them.
How Is Work Depression Treated?
When your depression begins to impact your quality of life, you should consider reaching out to a therapist. However, don’t need to wait until symptoms get serious. Work depression responds well to multiple therapeutic options for depression, including CBT, Interpersonal Therapy, and Psychodynamic Therapy:
- CBT (Cognitive Behavioral Therapy) is an evidence based approach that uses psychoeducation and skills development to help participants understand the connection between their thoughts, feelings, and behaviors. Individuals are then taught effective ways to manage their negative symptoms.
- IP (Interpersonal Therapy) is an approach that focuses on how a person’s relationships, environments, and other inputs may worsen or improve depressive symptoms. Patients will be encouraged to make changes in alignment with moving toward making choices and relationships that support increased emotional health.
- Psychodynamic Therapy looks at the role of unconscious processes and motivations in someone’s current functioning. Factors in their upbringing and experiences may contribute to their present mental health. Surfacing internalized stressors and anxieties may help reduce their impact.
- Medication for depression can be used alone or concurrently with therapy. There are multiple categories of antidepressants including SSRIs, SNRIs, Tricyclic, or Tetracyclic antidepressants. It is important to receive a proper assessment in order to ensure that you are taking the right medication at the optimal dose. Some may also be interested in herbal or natural options. Dietary supplementation can work to improve mood and medication effects.
A therapist can help through life transitions and periods of stress, even when you don’t know the cause of your condition. You can find a therapist through a variety of online directories, your insurance company, or your human resources office. Choosing the right therapist can be challenging, but finding the right fit for you is an important factor in the healing process.
How to Know When to Quit Your Job
Sometimes despite your best efforts, it is time to quit.
Here are some signs that you should move on:
- Unsupportive management or coworkers
- Agreements about workload or hours are not kept
- Leadership displays burnout and negativity
- Feeling emotionally triggered often while at work
- Ethical misalignment that contributes to your depression
- No career development path
Final Thoughts
Work depression can be extremely isolating and oftentimes feel debilitating. However, there is always help available for those who need it. Reaching out to a loved one, finding a therapist, or pursuing an activity that brings you joy can all be helpful ways to start working towards recovery.
For Further Reading
Work Depression Infographics
