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  • Writer's pictureHeather Gibson, MA, LMFT

6 Tips on How to Deal with Depression at Work

Written by Karina Desai, LPCC

Work depression manifests primarily in the context of an individual’s job or career. It can stem from a variety of factors such as high levels of stress, conflicts with colleagues, or job dissatisfaction. Symptoms include fatigue, loss of interest in work, feelings of worthlessness or hopelessness. Work depression can significantly impact productivity, job performance and over all well-being if left unaddressed. It is essential to recognize the signs and seek appropriate support with a Positive Change Counseling Center therapist to cope and effectively manage work-related depression.

How to Cope with Depression at Work

Navigating depression in the workplace can feel like an uphill battle, but it’s a journey that many individuals manage successfully with the right tools and support. From implementing self-care practices to fostering open communication, addressing depression at work requires a blend of understanding, support and proactive steps.

How to Deal with Depression at Work

1.) Decide What Specifically is Depressing You at Your Job. Recognize specific triggers or stressors in your work environment and develop coping mechanisms to

manage them effectively. This might involve avoiding certain situations, setting realistic goals, setting boundaries, or seeking support from colleagues.

2. Look for Things About Your Job that Excites You

Finding excitement in your job can make a significant difference in your overall satisfaction and motivation to cultivate a more fulfilling and rewarding work experience. Some strategies include reflecting on experiences when you felt energized and fulfilled, identifying your strengths and passions, setting goals, challenging yourself, building positive relationships, and celebrating achievements both big and small.

3. Take Some Time off From Work

If feasible, consider taking some time off to reduce stressors associated with the job environment, and take this time to practice stress management techniques to cope with negative thoughts and emotions. It is also important to incorporate regular breaks throughout the workday to rest and recharge. Even short breaks can help reduce stress and improve focus and productivity.

4. Find a Work Friend

Connect with coworkers, mentors, and supervisors who can offer empathy, encouragement, and practical advice. Collaborating with supportive colleagues and receiving feedback can enhance your job satisfaction and excitement.

5. Seek Therapy

Consult with a mental health professional who can provide support, guidance, and therapy tailed to your specific needs.

6. Explore a Different Career Field

When the demands of your current job contribute to feelings of overwhelming stress, anxiety or hopelessness, seeking a new career direction can offer a fresh start and the opportunity to create a healthier work environment. Seeking a shift that aligns with your values, passions and mental health needs is an empowering act of self-care to achieve a career that fosters fulfillment and balance.

Handling Depression at Work

Incorporating these strategies into your daily routine can be transformative in managing work- related depression. By practicing self-care, setting boundaries, and exploring new coping mechanisms, you can reclaim a sense of control and create a work environment that supports your mental health and allows you to thrive both personally and professionally.

How to Manage Depression at Work – Positive Change Counseling Center

Remember that managing work-related depression is a process, and it is okay to seek help and take small steps toward improvement. Be patient with yourself and prioritize your mental health with support from a Positive Change Counseling center therapist as you navigate your professional life.

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