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Depression is a complex condition that may be induced by a multitude of factors, one of which might be your job. Depression does not care what time of day it is, or for your working hours, and it may be tough to get through a workday when you are depressed.

Maybe the notion of work makes you shudder, or maybe you are having trouble connecting with your coworkers.

Perhaps you find yourself zoning out when you should be focusing, or you find yourself gazing at the clock, waiting for an excuse to get back into bed.

If you are experiencing any of these symptoms, depression may be entering your working life. If we are depressed at home, we are most likely depressed at work as well.

It is challenging enough to deal with depression on your own. When you add employment responsibilities to the mix, it is easy to let it all build up.

How to deal with depression while working? 

What may be behind your depression? Is it a serious depressive disorder? Is your work the cause of your depression? Could it be anything else? Managing depression at work and elsewhere might be challenging, but working out the causes is a significant first step.

Here are some ideas to help if you’re coping with depression at work. These are not meant to be used as a medical treatment, but might assist in helping you manage with depression in the workplace.

Involve others: If you suffer from depression, it is likely to persist unless something changes. Make sure you pick someone you can trust and feel comfortable talking to. Your workplace may be able to help, if you feel happy talking with them. Ask if they have a trained mental health first-aider in the workplace, or suggest that it may be beneficial. Consider seeking an outside therapist or group therapy if you are uncomfortable with services provided by your company. Involving others can help.

Reduce work-related distractions: Plan your time off and holidays ahead of time, to allow yourself to look forward to these experiences, whilst also ensuring a good work life balance. You can relieve symptoms of depression when looking forward to a holiday helps you avoid experiencing office stress and your job duties.

If you can, set time out for brief breaks. A little bit of time away from your workstation will help you clear your mind and offer you a fresh perspective. Take advantage of the opportunity to take a short walk if you need a “time out.”

Always make time for self-care. It can sometimes be difficult to be kind to yourself when you are exhausted. Self-care encompasses a variety of different things, including seeing a counsellor. Not only should you incorporate the things you love and that can make you feel better, such as meditation, yoga, jogging, or working out, but you should also add other activities, such as gardening, listening to your favourite music, or something you enjoy doing for fun. Exercise, especially if done often, will enable you to obtain endorphins, which can help raise your mood. Sunlight can boost serotonin levels in the brain. On the surface, it may seem like a minor task—staying in the sun and exercising—but they are nature’s mood lifters.

You should follow your doctors and other healthcare providers’ treatment plan. It is essential that you comply with the prescribed course of treatment and therapy if you are visiting a therapist or other health practitioner. You should follow your doctor’s directions if you are using antidepressants. Your doctor or therapist should be consulted before you stop taking any medications.

It is not possible to treat depression with self-care alone. For long-term management of depression, a series of little positive modifications in your daily routine may assist, but engaging with a doctor is a priority.

If you want to be able to help people in your workplace, or need a mental health first aider in your workplace, contact us for next available course dates.