It's challenging to focus, stay motivated, and keep up with tasks when one's mind is clouded by sadness or worry.
But you're not alone in this struggle. Many people face depression while trying to maintain their work life.
The good news is there are ways to manage depression and still be productive at your job. While it may seem overwhelming, taking small steps to address depression can make a big difference in your work life.
It's not about pushing yourself to be perfect or pretending everything is fine. Instead, it's about finding ways to cope and function while also taking care of your mental health.
In the following sections, we'll explore some practical approaches many people have found helpful in balancing their mental health needs with their job responsibilities.
Practice Self-Care During and After Work
Self-care involves taking deliberate actions to maintain physical, mental, and emotional well-being. During work hours, this can include simple activities like:
- Taking brief breaks
- Going for short walks
- Practicing deep breathing exercises
- Reading an encouraging scripture/quote
- Making a short prayer
- Remembering a pleasant activity/event
Mercy had been staring at her computer screen for hours, feeling overwhelmed and drained. As the office buzzed around her, she realized she hadn't taken a proper break all day. Recognizing the signs of depression creeping in, Mercy decided to take a moment for herself. She stood up, stretched, and walked to the office kitchen, where she took a few minutes to drink a glass of water. This small act of self-care helped her reset and face the rest of her workday with renewed energy.
After work, it's equally important to prioritize activities that recharge you. This might involve exercise, pursuing hobbies, spending time in nature, or connecting with loved ones.
Create a post-work routine that helps you transition from your professional role to your personal life. This could be changing into comfortable clothes, taking a relaxing bath, cooking a nice meal while listening to music, or reading a book.
Self-care isn't selfish. It's necessary for maintaining your health and productivity. Even dedicating 10-15 minutes a day to self-care can positively impact how you feel and perform at work.
Set Realistic Goals and Celebrate Small Wins
A study published in the Journal of Applied Psychology found that goal setting can enhance employee performance by 10-25%.
Additionally, research from the Harvard Business Review indicates that individuals who break down their goals into manageable tasks are more likely to succeed and maintain motivation.
When dealing with depression, it's easy to feel overwhelmed by large tasks or long-term projects. Setting realistic goals can help break down these challenges into more manageable pieces.
Begin by identifying your priorities and breaking them into smaller, achievable tasks. For example, instead of aiming to finish an entire project in a single day, set a goal to finish one specific section or component.
Be sure to adjust your expectations based on your current mental state. On days when depression symptoms are more intense, it's okay to set simpler goals. The twist is to focus on progress, not perfection.
Equally important is celebrating your small wins. Each completed task is a step forward, no matter how minor it may seem.
Acknowledging these achievements can increase your confidence and motivation. Research shows that acknowledging progress and rewarding yourself activates the brain's reward system, releasing dopamine and enhancing mood.
This positive reinforcement encourages you to continue working towards your goals, creating a cycle of productivity and satisfaction.
Create a system to track your progress, such as a checklist or a journal. Visual representations of your accomplishments can be powerful reminders of your capabilities, especially on difficult days. The following table shows you how to create visual representations.
| Visual Representation | How to Set it Up |
| Progress charts | Create a bar or line graph tracking the percentage completion of tasks or projects. Update regularly. |
| Bullet journals | Use a journal with sections for tasks, milestones, and accomplishments. Include stickers, color codes, and drawings for visual appeal. |
| Vision board | Gather images, quotes, and notes representing your goals and steps. Arrange them on a board for daily viewing. |
| Kanban boards | Set up a board with columns labeled "To Do," "In Progress," and "Done." Move tasks between columns as they progress. |
| Digital Apps | Use apps like Trello, Asana, or Habitica to track progress visually. Utilize checklists, badges, and progress bars. |
| Achievements jar | Write accomplishments on pieces of paper and place them in a jar. Review notes when needing motivation. |
Victor used to dread mornings, hitting the snooze button repeatedly until he had to rush to work, arriving stressed and unprepared. His evenings weren't much better, with work often spilling into his personal time. This chaotic pattern was worsening his depression. Victor realized he needed to establish a routine if he was going to recover fully.
Establishing a routine and maintaining boundaries can provide a sense of stability and control, which is particularly beneficial when dealing with depression.
A consistent routine helps regulate your body's internal clock, potentially improving sleep patterns and energy levels.
It can also reduce decision fatigue, freeing up mental energy for important tasks. Start by creating a morning routine that sets a positive tone for your day.
This might include activities like light exercise, studying the Word of God, praying, or enjoying a nutritious breakfast.
At work, structure your day with scheduled breaks and task blocks. Use tools like calendars or time management apps to help you stick to your planned schedule. Here is what Victor decided to do.
He set a consistent wake-up time, prepared his clothes and lunch the night before, and created a morning ritual of reading the bible while enjoying a cup of tea. At the office, he scheduled regular breaks and set a firm cut-off time for work tasks. Gradually, Victor found that this structure brought a sense of control and predictability to his days, enhancing his recovery.
Maintaining boundaries is equally important. Set clear limits between work and personal time. This might mean not checking work emails after a certain hour or designating a specific area in your home for work if you're working remotely.
Communicate these boundaries to colleagues and top supervisors to manage expectations.
However, routines should be flexible enough to accommodate bad days. Have a backup plan for days when depression symptoms are more severe. This might involve a simplified version of your usual routine or pre-planned coping strategies.
Make Your Work Environment Conducive
Making your work environment conducive involves both physical and interpersonal aspects of your workspace.
Start with your immediate surroundings. If possible, personalize your workspace with items that bring you comfort or joy, such as plants, family photos, or inspirational quotes.
Ensure your work area is well-lit and organized, as a cluttered space can contribute to feelings of overwhelm. Building positive relationships with colleagues can also significantly impact your work experience.
While you don't need to disclose you have depression if you're not comfortable, having supportive connections at work can provide a valuable support system.
Engage in small talk, participate in team activities when you feel up to it and offer help to others when you can. These interactions can enhance a sense of belonging and purpose.
If you feel comfortable, consider confiding in a trusted colleague or supervisor about your struggles.
They may be able to offer support or accommodations that can help you manage your workload more effectively.
Creating a conducive environment also means advocating for yourself. If certain aspects of your job consistently trigger or worsen the depression symptoms, it may be worth discussing potential adjustments with your supervisor or HR department.
This could involve flexible working hours, modified responsibilities, or additional resources to help you perform your job effectively.
I know, I know, discussing your struggles with a stranger is never a welcomed idea by many. But consider it.
Professional support can offer valuable tools and strategies specifically tailored to your situation.
For example, Cognitive Behavioral Therapy has been particularly effective for many people in managing depression symptoms and improving work performance. It entails the following:
- Helping you recognize distorted or unhelpful thinking patterns that contribute to depression.
- Equipping you with practical coping strategies to manage stress and depression symptoms at work.
- Encouraging you to take part in activities that bring a sense of achievement or pleasure.
- Learning to build emotional resilience and helping you bounce back from setbacks and challenges at work.
Online therapy options have also become increasingly accessible and can be convenient for busy work schedules. Talk to our therapist today and start your journey to full recovery.
