Working With Depression: A Guide for Employees

Working With Depression: A Guide for Employees

What is Depression?

Depression is a common and treatable mental health condition that goes beyond occasional sadness. According to SAMHSA, 8.5% of all US adults experienced at least one depressive episode in 2023. It affects how you think, feel, and function in your daily life. Depression in the workplace may cause people to experience the following:

Persistent sadness or a sense of hopelessness

Tired and lacking motivation, even for activities once enjoyed

Difficulty concentrating or making decisions

Changes in appetite or sleep patterns

Headaches, body pain, or other physical changes

Feeling disconnected or withdrawn from others

What is Major Depressive Disorder with a Seasonal Pattern?

Seasons can impact people’s experiences with depression. Some people find that they are more likely to experience depression during late fall and winter seasons, although people can experience depression in any season. This is known as Major Depressive Disorder with a Seasonal Pattern (formerly known as seasonal affective disorder, or SAD.)

Risk Factors for Depression

Family or personal history of depression

Major life changes and increased stress, like career transitions, family conflict, death/loss, or having a baby

Serious chronic illness

Trauma, such as past abuse or a life-threatening event

Substance misuse

Developing depression is not a sign of weakness or failure–it is a health condition just like any other.

How Depression Can Impact Your Work Day

Depression in the workplace can be challenging and impact work in these ways:

Energy levels

Focus and concentration

Social interactions

Decision-making

Time management

Many people who live with depression do quite well at work and are productive team members. Learning to manage depression can help people develop or enhance important skills, such as:

Empathy and sensitivity, contributing to inclusive and compassionate work environments

Resilience and coping skills

Self-awareness, leading to strong self-management

Creative problem-solving

Verbal and nonverbal communication skills

Tools to Manage Depression in the Workplace

Many people with depression thrive at work with few or no accommodations. You may wish to connect with your treatment provider for guidance in identifying accommodations that will help you succeed. Some common adaptations include:

Flexible work arrangements so you can attend treatment appointments, therapy, or support groups.

Temporary workload adjustment so you can ensure appropriate engagement on your tasks and deliverables.

Access to a quiet workspace or noise-canceling headphones so you can concentrate better on work.

Modified supervision to have more frequent check-ins on appropriate workload and maintaining connection.

Steps You Can Take to Seek Help

Remember, depression is treatable. Between 70% and 90% of people see an improvement in their symptoms or the symptoms disappear when treated.

Talk to Someone You Trust: Reach out to a friend, family member, or a mental health professional. Even if you don’t talk about your symptoms, connecting with others can help battle those feelings of isolation. You don’t have to go through this alone.

Know Your Company Resources: Check if your employer offers an Employee Assistance Program (EAP) or mental health benefits. Knowing your options is important, even if you aren’t ready to seek help.

If an appointment with your EAP feels intimidating, begin by scheduling an appointment knowing you can cancel it later. You can always choose not to attend your session, but you may find once it’s on your calendar you’ll look forward to the help they can offer.

Problem Solve with Your Manager (if comfortable): Connect with your treatment provider or another source (like the Job Accommodation Network) to learn about potential accommodations. Reflect on what support might be helpful and write down some thoughts about what you might want to explore with your manager. In the conversation, it is helpful to reassure your manager that you are confident you can perform the job functions well with the right support.

Practice Self-Care: Make time for sleep, exercise, and connection with loved ones. Take breaks throughout the workday and treat yourself to small kindnesses, like a favorite drink or a picture for your workspace. Start small — progress takes time.

Consider Professional Help: Therapy, counseling, and medication are effective treatments for depression. Many therapists offer free consultations, so you don’t have to commit to anything in the first appointment. Find your local NAMI to learn about no-cost classes and support groups offered in or near your community.

Asking for help is a sign of strength, not weakness. You’re not alone, and help is available.