6 Steps to Overcome Depression at Work

6 Steps to Overcome Depression at Work

Are you feeling too depressed to work? 

You're not alone!

We often spend almost the entire day at work and this doesn't give us room to have some moment to ourselves. 

This can leave us with depression and sometimes it can be severe that you may feel too depressed to work. The good thing is that there are steps you can take to overcome depression at work.

One of the ways you can avoid being too depressed at work is to exercise regularly.

Exercise has been shown to reduce symptoms of depression in depressed people as effectively as medication or therapy.

It also has the advantage of not causing adverse side effects like some antidepressant drugs do.

The high expectations of work, the many demands on our time, and the pressure to succeed can all contribute to feelings of depression in the workplace.

If you have a job but have difficulty getting to work or staying motivated, if you can't focus on your tasks or feel like you're not good enough, you may be experiencing depression at work.

Depression can impact every aspect of your life, from your physical health to your relationships and even your job. 

Depression at work is a common problem. 

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How to Know If Your Signs Results From Depression at Work

Job-related depression is a problem that is often overlooked. 

This can be because it can be challenging to tell the difference between work-related depression and mere unhappiness at work. 

The Anxiety and Depression Association of America reports that 9% of adults in the U.S. feel too depressed to work.

Feeling too depressed to work isn't the same thing as feeling unhappy with your job. While you may feel negative emotions at work because of work stress, work-related depression goes much deeper than that. 

If you're suffering from job-related depression, you will likely experience some of these symptoms:

  • Feelings of hopelessness or helplessness
  • Fatigue every day
  • Loss of enjoyment in social activities outside of work
  • Sleeping too much or not being able to sleep
  • Suicidal thoughts (if you feel suicidal, seek help immediately)


When you feel too depressed to work, it is often connected to stress, it's important to note that not everyone who experiences stress at work develops clinical depression. 

It's only when your feelings start affecting your daily life that you should be concerned about the possibility of having clinical depression.

Unfortunately, while depression may affect your ability to do your job well, it can also make it difficult to reach out for help. 

Many people feel embarrassed or afraid to ask for help when they're depressed, especially if their depression is affecting their work performance.

If you find yourself feeling depressed at work, you're likely worried about losing your job — but you don't have to be.

There are ways you can manage depression at work, and getting help is probably easier than you think.

Here are 6 Tips to Easily Overcome Depression at Work

 1. Identify Your Triggers

This may seem like an obvious one, but sometimes what you assume is causing your depression has very little to do with the real reasons.

For example, one study found that only 39% of people who experienced a decline in their mood from getting angry at work could actually pinpoint what triggered their anger in the first place.

As such, identifying your triggers is essential if you want to know how to overcome depression at work. 

Once you do this, try to eliminate them from your life as much as possible — either by avoiding them or finding ways to reduce their impact on you. 

2. Take A Short Stroll

Exercise is an important weapon to fight depression — no matter where it occurs. 

Researchers at Duke University found that exercise could be as effective as medication in treating depression. 

This is because working out increases the levels of serotonin in your brain.

Not only will you see an improvement in how you feel, but you'll also see results in other areas of your life: You'll sleep better, have more energy, and focus better at work.

Going for a short stroll is one of the best ways you could overcome depression at work. 

A stroll is simple and exercises as it does not only help reduce fat in the body but it is also very helpful for mental health.

When you go strolling, your pace is slow and relaxed and your mind feels settled.

This is not the time you think of family issues, what you'll eat before going to bed, or bad debt, no, these only cause more depression. 

At this moment, you don't think much about anything rather you feel the world around you, embrace its' serenity, and smile. 

Scientists report that a good and constant smile reduces aging.

In case your workplace is on a busy street that could be too risky for you to take a stroll or the hustle and bustle of the street would overwhelm your stroll, then you could simply walk around the work environment.

If it has several floors, walking three floors above wouldn't be a bad idea.

You should avoid discussions and gossip with anyone at the moment but in the end, be mindful of time. 

Set an alarm to remind you that your strolling hours have been used up. 

As easy as it seems a few steps around your work environment can help your overcome depression at work without seeing any therapist.

3. Observe A Few Minutes Of Careful Meditation

When I am into any form of work and feel too depressed to work, this is something I do to motivate myself.

Mindful meditation when employed could help you overcome depression at work.

At any moment when you are less busy after a hectic work leaving you all exhausted and battered up, you could simply relax in your seat, and let your mind sail into space.

Meditation involves thinking deeply about something but careful mediation involves having a deep positive imagination or memories of a particular matter. 

These positive events could include when you had a wonderful birthday celebration or a moment when you got an award or appreciation for doing something nice or achieving a goal.

These bolster the mind and ease pressure on the brain, hence relieving you from depression. 

Another positive thing to meditate on is to meditate on your life dreams. This can serve as your motivation. 

Of course, everyone has good plans for life, most people have theirs perfectly planned out. 

What happens if those your aspirations go according to plan? There is joy and celebration everywhere and you feel relaxed and fulfilled.

Now, bring these from the future to your present imagination and see yourself experiencing joy, and very easily, you gradually overcome depression at work. 

You feel like it is already in your grasp and this could not only ease depression but motivate you on steps to take to achieve goals towards those your aspirations and plans.

4. Go For Lunch Outside Your Work Environment 

The best way to overcome the mental exhaustion of depression at work is to take breaks throughout the day when you need them most.

This might mean taking a 10-minute walk around the block on your lunch break or simply closing your office door for five minutes to collect yourself and recharge.

If possible, look for ways to incorporate this into your schedule so that it becomes part of your daily routine. 

Taking breaks will allow you to come back refreshed and energized.

Sometimes, all you need is to leave your workplace. 

Maybe, there could be a certain scent there that doesn't go well with you causing you to be uneasy or lack the zeal to work. 

The noise generated in that location from maybe passing vehicles or even your colleagues could be something that doesn't go well with you hence leaving you depressed.

It's easy. When it's your lunch hours, you could head to a small café or sit out and settle. 

You don't have to buy something to eat if you don't feel hungry; you could just simply sit there, listen to some decent music and watch people as they go about. It's something I do always. 

Humans are a bundle of fun and surprise if you watch them for a few minutes.

An occasion I recall was when a guy walking down the road suddenly dipped his hand into his pockets to take out his earpiece. 

His hand went in and out but he couldn't find it meanwhile it hung on his neck.

After a moment of searching and looking around, he managed to find it dangling from his neck.

Hilarious right!

You could sight some scenes which would push you to smile or even laugh out loud. 

This helps ease the pressure on the brain and at the same time is a way you can overcome depression at work. 

5. Pick A Day For Your Mental Health 

Companies and firms often give their employees some days off in a month. 

At times, it could be your regular weekend, or if luck permits, the employer could choose a weekday when you don't have to be at work. 

Regardless of when it falls, this is a great opportunity for you to have a day, especially for the satisfaction and sanctification of your mental health.

On such a day, you could simply visit the park and engage in any fun activity that would keep you happy and joyous. 

You could as well engage in indoor games at your home with friends or watch a film. 

This keeps your mind relaxed and is a great way to overcome depression at work. 

6. Watch A Comedy Film  

Comedies are a great way to ease the stress and overcome depression at work.

 In a finding made by scientists, it was discovered that "Laughter can boost your oxygen levels, which would improve the health of your heart, lungs, and muscles and allow you to work more efficiently., which can, in turn, stimulate your heart, lungs, and muscles."

When you watch funny videos, you find yourself laughing and sometimes hard and this helps in easing stress at work. 

You could do this just for five minutes at work especially when you have nothing to do or you feel at your worst. 

Conclusion

A psychologist, David Burns has explained that "Depression seems worse than terminal cancer". 

This explains that depression is one of the steps you take that can shorten your lifespan and bring you closer to death.

Work stress can easily depression at work if not properly managed.

The depression management tips we have provided above can offer you a quick fix for depression at work. 

They come in handy when depression knocks at your door. We care about your happiness and optimal performance at work. Let us know how you get on!

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October 7th, 2022

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