The Silent Struggle of Coping with Depression at Work
Coping with depression at work isn't easy. I currently work full-time from home. Like many others, I spend more time in front of the computer and on the phone with strangers than with loved ones. Once I clock out, I am so drained that I don't want to talk to anyone. My social battery is empty.
Yet, the next day, I put on that smiling face and log back in to start the cycle again. Working takes up so much of my time and energy that there have been many times when working triggered a depressive episode. Or, if I was already depressed, work made my sadness even worse without specific ways to cope with depression at work.
Tips for Coping with Depression at Work
So, how can we cope with depression and still be productive at work? There are a few things that I have found that have helped lessen the dark cloud of depression while I am working. Granted, these are not always foolproof, but using these tips, I have found it easier to cope with having to get up every day and put on a smiling face.
These strategies range from practical workplace habits to prioritizing mental health care. By being intentional about small actions throughout the workday, it is possible to create an environment where coping with depression feels more manageable.
Use Your Paid Time Off (PTO)
First and foremost, PTO is given to most full-time employees for a reason. Yes, it is often used for summer or holiday vacations, but it is also intended for sick days. Today, sick days no longer mean only being physically ill—they can also be used for mental health days.
Taking a mental health day does not show weakness or a lack of commitment to the job. Instead, it demonstrates a commitment to your well-being. Stepping away when needed can prevent burnout and create space to recharge emotionally and physically.
Take Breaks and Protect Your Lunch
Take several small breaks throughout the day. I understand that not all jobs allow multiple five-minute breaks, but even brief moments to take the garbage out or walk to the restroom can help. These breaks allow you to breathe, reset, and refocus on the task at hand. Stretching during downtime is also a great way to re-energize.
Equally important is protecting your lunch break. I know I am guilty of sitting at my desk, eating while working. This habit denies your brain the rest it needs and makes meals feel joyless. Instead, take your lunch away from your desk—step outside, sit in your car, or relax in a breakroom. Giving yourself space allows you to truly recharge.
Do Not Ignore the Issue
Last but certainly not least, do not ignore your depression or try to convince yourself that you can push through it each day. Ignoring depression often makes things worse, potentially leading to burnout, resignation, or even being let go from your job. This only creates a new cycle of triggers and challenges.
It is difficult for me to focus or stay motivated when depressed, and working from home does not always make it easier. However, I cannot change that part of my job at the moment, so I rely on these tips to remain productive and protect my well-being. By prioritizing self-care and implementing coping strategies, I reduce the chances of burning out and create a healthier relationship with work and mental health.