If you suffer from clinical depression when you’re on the job, you know how tough it can be to keep things together on the outside when you feel like you’re falling apart on the inside.
Feeling depressed can also contribute to negative feelings about work, leading to excessive complaining, lack of cooperation, morale problems and absenteeism. Left unchecked, this can threaten your job and livelihood, making you more depressed and promoting a vicious downward spiral.
Fortunately, there are solutions or effective ways to deal with depression. Many people suffer from the same struggle you’re experiencing, with 1 in 20 workers experiencing depression, affecting at least 10 million people, often between the ages of 25 and 44, according to ValueOptions. The good news is that 80 percent of people struggling at work with depression can be treated quickly and effectively — but only if you recognize the problem and take appropriate steps. Here are a few strategies you can use to manage severe depression so that you stay productive and don’t lose your job.
Visit an EAP Counselor
Employers know that your mood can affect your productivity, so many companies have an employee assistance program (EAP) in place where you can schedule a visit with an EAP counselor. You can proactively seek EAP counseling by consulting information from your employee handbook or talking to your supervisor or human resources department. Your supervisor may also reach out to you and suggest an EAP counseling appointment if they notice changes in your mood or behavior that make them concerned, although your supervisor can’t diagnose whether you’re clinically depressed.
Schedule a Meeting with a Teletherapist
What if you’re too busy to visit a counselor? One alternative is to schedule an online therapy session at a time that’s convenient for you. Teletherapy allows you to talk to a counselor from a location of your choosing at a time that fits your schedule, which is a viable option for those who simply do not have time or means to make it to a therapist’s physical office. ThriveTalk is a teletherapy service that connects busy people with competent, certified therapists who can provide online therapy via video conference.
Take Mental Health Breaks
Taking a break can be a way to help manage depression, says U.S. News & World Report patient advice reporter Lisa Esposito. Depending on your condition, simply getting up from your desk periodically to walk to the bathroom may be sufficient, or if you have a major depressive disorder, you may need to take some recuperative time off to avoid a breakdown, get your bearings back or pursue therapy.
Check your employer’s policy to see how much sick time you may be entitled to. Under the Family and Medical Leave Act, certain workers are entitled to up to 12 weeks of unpaid, job-protected leave per year, with a requirement that their group health benefits be maintained during their absence. See the Department of Labor’s website for more details.
Know Your Triggers
Knowing what triggers your depression can help you avoid and respond to situations that are likely to stress you out or that indicate you’re struggling with depression. For instance, you may find yourself engaging in negative self-talk when you’re in a depressed mood. Or you may find yourself spending time crying in the bathroom as a coping mechanism. Keeping track of your triggers can help you stay alert so you can avoid trigger situations or seek help when you find yourself getting overwhelmed. Seek a professional to help you on how to deal with depression at work.
Get Appropriate Treatment
Sometimes you can’t deal with depression on your own, especially if you have a major depressive disorder. In some cases, therapy alone may be enough to help you. In other cases, you may need medication. Don’t be afraid of trying therapy or medication due to stigmas associated with it. If it helps you restore your peace of mind and keep your job, it’s worth it.
Use these proactive strategies to keep your mood manageable so that you can stay productive while battling depression. Visit ThriveTalk.com or call (619) 630 7045 to get the help you need today.