Depression and Work: How to Manage Symptoms in the Workplace

March 17, 2023

Joan: I’ve been feeling really down lately, especially at Work. I can’t seem to focus, and I’m making mistakes that I wouldn’t normally make.


heyy, Helper: It sounds like you’re experiencing symptoms of Depression that are affecting your Work performance. Have you noticed any other changes in your mood or behaviour outside of Work?


Joan: Yeah, I’ve been feeling more irritable than usual and have lost interest in things I used to enjoy.


What is Work Depression?


Depression is a common mental health condition that affects millions of people worldwide. It can cause a wide range of symptoms, including feelings of sadness, hopelessness, and disinterest in daily activities. These symptoms can have a significant impact on an individual’s quality of life, including their ability to perform well in the Workplace. For individuals who experience Depression, it can be challenging to manage their symptoms while Working. This can lead to decreased productivity, missed deadlines, and increased stress levels. However, with the right strategies and support, it is possible to manage Depression symptoms in the Workplace and continue to perform well in one’s job.


Managing Depression in the Workplace can be challenging, but it is not impossible. There are several strategies that individuals can use to manage their Depression symptoms while maintaining their Work responsibilities. Seeking professional help is one of the most crucial steps individuals can take to manage their Depression. By Working with a mental health professional, individuals can develop a treatment plan that is tailored to their specific needs. This may include medication, therapy, or a combination of both.


Tips to Manage Work Depression-

  • Prioritise Self-Care

One of the most important things you can do to manage Depression at Work is to prioritise self-care. This means taking care of your physical and emotional well-being by getting enough sleep, eating a healthy diet, exercising regularly, and engaging in activities that bring you joy. When you take care of yourself, you’ll be better equipped to handle the demands of your job.

  • Communicate with Your Supervisor

It can be difficult to talk about mental health issues with your supervisor, but it’s important to communicate openly and honestly about what you’re going through. This will help your supervisor understand your needs and make accommodations if necessary. For example, if you’re struggling with concentration, your supervisor may be able to adjust your Workload or provide you with a quiet Workspace.

  • Set Realistic Goals

When you’re experiencing Depression, it can be challenging to set and achieve goals. However, setting realistic goals can help you stay motivated and focused. Break down large tasks into smaller, more manageable steps, and celebrate each small accomplishment along the way. This can help you feel a sense of progress and accomplishment, which can improve your mood and motivation.

  • Practice Mindfulness

Mindfulness is a technique that involves paying attention to the present moment without judgement. Practising mindfulness can help you manage stress and anxiety, which are common symptoms of Depression. Try taking a few deep breaths and focusing on the sensations in your body, or use a mindfulness app to guide you through meditation.


  • Create a Positive Work Environment: It’s important to create a Workspace that promotes a positive and uplifting mood. Surrounding yourself with things that make you happy, like photos of loved ones or inspiring quotes, can help you maintain a positive mindset. Adding plants or decorations with vibrant colours can also help create a positive Work environment.


  • Take Breaks: Taking regular breaks throughout the day can help you manage stress and improve your mood. You can use your break time to take a walk outside, stretch, or practise deep breathing exercises. Taking breaks can help you avoid burnout and improve your focus, which can help you stay productive throughout the day.


  • Try Light Therapy: Light therapy is a treatment that involves exposure to bright light to help regulate your body’s natural sleep-wake cycle. This can be helpful if you’re experiencing symptoms of Depression, such as fatigue or lack of energy. You can use a light therapy lamp at your desk or take a break outside in the sunlight to help improve your mood.


  • Practice Gratitude: Focusing on the positive things in your life and expressing gratitude can help improve your mood and reduce symptoms of Depression. Take a few minutes each day to write down things you’re grateful for, or express gratitude to a colleague or friend. This can help shift your focus away from negative thoughts and help you maintain a positive mindset.


  • Use Aromatherapy: Aromatherapy involves using essential oils to promote relaxation and reduce stress. Try using a diffuser with calming scents like lavender, chamomile, or bergamot to help you manage your symptoms at Work. The scents can help promote relaxation and reduce anxiety, which can improve your mood and help you stay focused.


  • Get Moving: Exercise has been shown to be an effective way to manage Depression symptoms. Incorporating physical activity into your daily routine can help improve your mood and reduce stress. You can take a walk outside during your lunch break or try doing some light stretching or yoga at your desk to help you stay active during the Workday.


  • Plan for Success: Creating a plan for success can help you stay focused and motivated at Work. You can try setting realistic goals for yourself each day and breaking down larger projects into smaller, more manageable tasks. This can help you stay organised and reduce feelings of overwhelm, which can contribute to Depression symptoms.


Reaching out

Reach out to our ‘Experts’ when you feel that your issues are deep-rooted.


Make sure you stick to your treatment plan, take action, and Work closely with your mental health practitioner to address your concerns. You can also take a self-assessment on the heyy app to keep monitoring your progress. And remember, change what you can in the present moment and let the rest take its course.


Helpers at heyy, are trained and experienced Mental Health Professionals who are equipped with tools to provide 24×7 mental health care to our users. Toxic Workplace, trauma, and chronic stress are severe issues that can have grave mental health consequences. 


Download the heyy app and check your Health Score by taking our Health Assessment. Make sure to repeat this at the end of every month to keep track of yourself.

We are just one click away to guide you in the next steps of your mental health journey, it’s as easy as sending a heyy,!

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