According to the World Health Organization, more than 300 million people worldwide struggle with depression, making it the leading cause of disability in the world. While depression is sometimes completely debilitating, meaning some people can’t even get out of bed, most people with depression continue to work and meet other responsibilities despite feeling chronically irritable, fatigued, anxious, numb, or even suicidal. If you’re one of the millions of people going to work every day with depression, here are some ways to deal with it.
Get help.
If you’re suffering from an episode of major depression, your top priority should be to seek help from a doctor or therapist. It’s true that an episode of depression won’t last forever, but it may drag on for months. Getting help, which may include psychotherapy, medication, or both, can significantly shorten an episode of depression and reduce the risk of another episode.
Talk to your boss.
Most people are reluctant to talk to their bosses about their mental health. They often worry they’ll be seen as weak or less capable. And ambitious people hate to see their responsibilities delegated to others. However, depression will inevitably affect your work in one way or another. Being up front about the challenge you’re facing can help you deal with depression more effectively so you can get back to work. You also don’t want to be in the position of having your work decline for several months, then coming out with your depression. Being upfront about your depression shows integrity and will help you in the long run. When talking to your boss, there’s no need to get into details about your symptoms. Just focus on how your depression affects your ability to work and discuss what adjustments you can make.
Optimize your schedule.
Being depressed means you have less energy and less focus. There is a smaller window for getting anything done. Figure out what your best times of the day are. If you’re sharpest in the morning, schedule your most important work then. If you have an especially hard time getting out of bed, see if you can start later and stay later, or get a later shift.
Take care of yourself.
Basic self-care can help manage the symptoms of depression, allowing you to function better at work. Eat a healthy diet consisting mostly of vegetables, fruits, nuts, beans, whole grains, and omega-3 fats and avoid processed, sugary, and fatty foods. Get plenty of sleep at regular times. Try to get at least a little bit of exercise every day.
Stay connected.
When you’re depressed, you tend to isolate yourself, which only makes the depression worse. Make sure you’re making time to spend with family and friends, as this improves your mood and lowers stress. At work, make sure you’re communicating with colleagues. You may not feel like dealing with other people, but effective communication is essential to getting things done efficiently, so resist the urge to barricade yourself.
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