Work Through Depression as an Employee: Energy, Focus, and Your Options at Work
"Why does an ordinary workday feel like climbing a mountain?"
When a job you once handled with ease starts to feel heavy, it is easy to blame yourself. You may tell yourself you are lazy, ungrateful, or losing your edge. Sometimes the cause is depression, a common and treatable health condition.
This article shares what the National Institute of Mental Health (NIMH) says about depression, along with what workplace guidance says about your options. It is general information and not a diagnosis or legal advice, and only a licensed health professional can diagnose depression.
What It Means to Work Through Depression as an Employee
Many employees keep going through low seasons because the work needs doing and the bills need paying. That strength is real. It can also hide a problem, because a person can look productive from the outside while feeling empty on the inside.
NIMH lists these common symptoms of depression:
A persistent sad, anxious, or "empty" mood, or feelings of hopelessness
Irritability, guilt, or a sense of worthlessness
Loss of interest or pleasure in activities
Fatigue, and trouble concentrating or making decisions
Changes in sleep, appetite, or weight
Unexplained aches or digestive problems
Withdrawing from others, or thoughts of death or suicide
For major depression, NIMH describes symptoms present most of the day, nearly every day, for at least two weeks. Persistent depressive disorder involves symptoms that last at least two years. NIMH adds that people with fewer symptoms may still benefit from treatment.
How It Can Look When You Work Through Depression as an Employee
Several of these symptoms touch the skills a job asks for every day. Trouble concentrating and making decisions can make a to-do list feel impossible. Fatigue can turn a normal workday into a struggle. Losing interest can include the work you used to love. Withdrawing from people can mean skipping team lunches, turning off your camera, or letting messages sit.
If you notice yourself thinking that your job has lost its spark, ask a gentle question: "Did this change when something else changed in me?" A role can need a new direction. It can also be that the way you feel is coloring everything you see. A health professional can help you sort out which it is.
Your Workplace Options When You Work Through Depression as an Employee
The Equal Employment Opportunity Commission (EEOC) explains that major depression should easily qualify as a disability under the Americans with Disabilities Act.
You can keep your condition private in most situations, and you can ask for an accommodation at any time.
The EEOC describes examples such as altered break and work schedules, including scheduling work around therapy appointments, a quiet workspace, written instructions from a supervisor, and permission to work from home.
If you share your condition, your employer must keep it confidential.
The Job Accommodation Network (JAN) lists ideas organized by the challenge you face, and it notes that many people need only a few of them:
Energy: periodic rest breaks, a flexible start time on difficult days, and telework on low-energy days.
Concentration: noise-canceling headsets, uninterrupted work time, written instructions, and timers.
Memory: checklists, calendars, reminders, and extra training time.
Decisions: guidance on prioritizing, workflow software, and on-site mentoring.
Supervision: regular check-ins, positive feedback, and one-on-one communication.
The Department of Labor explains that depression can be a serious health condition under the Family and Medical Leave Act, which provides eligible employees up to 12 workweeks of unpaid, job-protected leave in a 12-month period.
Eligibility generally requires 12 months with the employer and 1,250 hours of service in the prior 12 months, at a worksite with at least 50 employees within 75 miles. Your HR team can tell you whether you qualify, and a qualified attorney can answer legal questions about your situation.
Treatment and Daily Habits When You Work Through Depression as an Employee
NIMH describes several evidence-based options:
Psychotherapy. Cognitive behavioral therapy and interpersonal therapy are both described as evidence-based, and they can be delivered in person or virtually, which can fit around a work schedule.
Medication. Antidepressants often take four to eight weeks to work.
Brain stimulation therapies. Electroconvulsive therapy and repetitive transcranial magnetic stimulation are used when other treatments have not helped.
A primary care provider is a good place to begin, and they can refer you to a mental health professional. Many employers also offer an Employee Assistance Program, and the U.S. Office of Personnel Management describes these programs as offering free and confidential short-term counseling and referrals.
NIMH also offers coping tips that can sit alongside professional care: stay physically active, keep a regular sleep schedule, keep doing activities you enjoy even when you do not feel like it, and stay connected with people you trust.
It advises postponing major life decisions until you feel better, which is useful if you are tempted to quit a job in the middle of a low season. If a decision cannot wait, a trusted advisor can help you look at it from the outside.
If you or someone you know is struggling or having thoughts of suicide, call or text 988 or chat at 988lifeline.org to reach the 988 Suicide and Crisis Lifeline. In a life-threatening situation, call 911.
In my experience as a life coach, employees who ask for help during a low season often find that their work and their wellbeing both improve more than when they carry it alone.
Feeling this way does not mean you chose the wrong career or lack the strength to do your job. Depression is a health condition, and support is available.
Ready for a Gentle Next Step in Your Career?
If you want a kind, steady place to think through your career and your next steps, you do not have to figure it out alone. Book a Free 30-Minute Chat with Asi Efros to talk through a plan that fits you.
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