Too Depressed to Work? Strategies for Coping and Seeking Help

Struggling to get through the workday when you’re battling depression can feel impossible. Some days, even the simplest tasks seem overwhelming, and other days, getting out of bed and making it to work may feel like an uphill battle.

You’re not alone. Every year, anxiety and depression account for 12 billion lost working days worldwide. Struggles with mental health can affect your personal well-being, as well as your focus, productivity, and job performance. Yet, many people feel pressured to push through their symptoms as they fear judgement or losing their job.

If you’re too depressed to work, support and treatment is available. Here’s an in-depth guide on workplace depression, why it happens, and the steps you can take to feel better.

Signs of Depression at Work

Depression doesn’t always show up in obvious ways, especially in a work setting where people often try to mask how they feel. If you’ve been struggling to get through the workday, you might not even realize that what you’re experiencing could be tied to depression. Here are some signs to look out for:

• Feeling constantly drained, even after rest
• Struggling to focus, remember details, or make decisions
• Procrastinating, feeling unproductive, or uninterested at work
• Snapping at coworkers or avoiding social interactions
• Frequent headaches, stomachaches, or muscle pain
• Calling in sick more often or struggling to get out of bed
• Feeling disconnected from work and those around you

Why Depression Makes it Hard to Work

Depression impacts work in many ways and affects cognitive function, physical health, and overall productivity. Many people experiencing depression struggle with motivation, concentration, and energy, making it difficult to complete everyday tasks or stay engaged in their job.

Depression alters brain function, which leads to difficulties in these areas:

Aside from cognitive challenges, depression’s physical symptoms can make working even more difficult. Chronic fatigue leaves people feeling drained no matter how much rest they get, while muscle aches, headaches, and stomach issues happen without a clear medical cause. Insomnia or excessive sleeping can result in inconsistent work performance, and a weakened immune system increases the likelihood of absences. These symptoms can make it difficult to “show up” mentally, even when physically present.

Depression also affects creativity, problem-solving, and decision-making, all of which are key skills in many jobs. A recent study found that employees struggling with mental health issues had  to exert more effort to complete creative tasks. This mental fog can lead to procrastination, hesitation in high-pressure situations, and difficulty thinking outside the box.

Additionally, the stigma around mental health in the workplace can add another layer of difficulty. Employees may fear speaking up about how they’re feeling due to concerns about job security or being perceived as unmotivated. This pressure to “push through” can cause burnout, which then could lead to depression.

Common Workplace Triggers for Depression

Workplace environments can have a big effect on one’s mental health, and certain conditions can contribute to or worsen depression. Some common workplace triggers include:

• Unsupportive or dismissive management
• Disproportionate effort-reward balance
• Toxic workplace politics
• Office gossip and cliques
• Workplace harassment or bullying
• Unrealistic job expectations
• Lack of workplace support
• Ambiguous or constantly changing job roles

How many hours a person works can also have an impact. Studies show that working 69+ hours per week increases the likelihood of moderate to severe depression. This is especially evident among women, low-income workers, and salaried employees.

How to Combat Depression at Work

Juggling depression with maintaining a job can be challenging, but there are some things you can do to make life a little bit easier. Here are some tips:

• Set small, manageable goals (e.g., SMART goals)
• Take regular breaks to reset and focus
• Stick to a routine for structure and stability
• Set boundaries for work-life balance
• Use mental health resources (e.g., EAPs or workplace counseling)
• Practice self-care with proper sleep, nutrition, and movement
• Seek support from trusted colleagues, friends, or professionals
• Limit overworking to avoid burnout and exhaustion
• Communicate your needs with your manager if needed
• Consider flexible work options (e.g., remote work or adjusted hours)

Can You Take a Leave of Absence for Depression?

If your mental health is significantly affecting your ability to work, you may want to consider taking a leave of absence. Under the Family and Medical Leave Act (FMLA), eligible employees can take up to 12 weeks of unpaid leave per year for serious health conditions.

To qualify for FMLA leave, you must:

• Work for a covered employer (private companies with 50+ employees, public agencies, or schools).
• Have worked for your employer for at least 12 months and logged at least 1,250 hours in the past year.
• Have a serious health condition that requires inpatient care or ongoing medical treatment.

Depression qualifies as a serious health condition if it causes periods of incapacity lasting more than three consecutive days and requires medical treatment, such as therapy, medication, or counseling. Chronic conditions like major depressive disorder (MDD), anxiety disorders, and bipolar disorder also fall under FMLA protections.

Other Treatments for Depression

Sometimes, if your depression does not improve or you feel like you need extra support, it might be time to seek professional mental health treatment. There isn’t one treatment for depression, but rather several different types, like therapy, medication, transcranial magnetic stimulation (TMS), and inpatient services. Let’s take a closer look.

Therapy

Therapy is an effective treatment for depression as it helps individuals understand their thoughts, emotions, and behaviors, all while learning healthier skills. There are several types of therapy that can help with depression, including:

• Cognitive Behavioral Therapy (CBT)
• Dialectical Behavioral Therapy (DBT)
• Interpersonal Therapy (IPT)
• Psychodynamic Therapy
• Acceptance and Commitment Therapy (ACT)
• Mindfulness-Based Cognitive Therapy (MBCT)
• Supportive Therapy

Therapy can be short-term for immediate coping strategies, or long-term for deeper emotional work. A therapist can help create a therapy plan based on your symptoms, experiences, and personal goals.

Medication

Antidepressants are commonly used to treat depression, but how they work is still not fully understood. While researchers once believed that depression was caused by a chemical imbalance of neurotransmitters like serotonin and norepinephrine, newer research suggests that changes in brain structure and neural connections may play a part.

There are several types of antidepressants:

• Selective Serotonin Reuptake Inhibitors (SSRIs): Increase serotonin levels in the brain (e.g., fluoxetine, sertraline, escitalopram)
• Serotonin-Norepinephrine Reuptake Inhibitors (SNRIs): Boost serotonin and norepinephrine levels (e.g., venlafaxine, duloxetine)
• Atypical Antidepressants (NDRIs): Regulate dopamine and norepinephrine levels (e.g., bupropion)
• Tricyclic Antidepressants (TCAs): Older antidepressants that affect several neurotransmitters but have more side effects (e.g., amitriptyline, nortriptyline)

Newer antidepressants like SSRIs and SNRIs (second-generation antidepressants) are prescribed more often due to their effectiveness and fewer side effects compared to first-generation antidepressants, like TCAs.

In some cases, doctors may prescribe a combination of medications if a single drug isn’t providing enough relief. Research suggests that combining two different types of antidepressants can be more effective, especially for those with severe depression.

Transcranial Magnetic Stimulation

For those who have not had success with medication or therapy, transcranial magnetic stimulation may be another treatment option to consider. TMS is a non-invasive form of brain stimulation that uses magnetic fields to target specific areas of the brain that are tied to depression. Unlike other treatments like electroconvulsive therapy (ECT), TMS does not require anesthesia and is generally well tolerated with minimal side effects.

TMS has shown promising results. A meta-analysis of 19 studies found that almost 40% of treatment-resistant depression (TRD) patients responded to TMS, compared to just 10% in the placebo group. Additionally, patients receiving active TMS were almost three times more likely to reach complete remission compared to those who did not receive the treatment.

Get Help for Your Depression Today

Your mental health matters more than anything. If you’re too depressed to work and/or your job is contributing to your depression, it’s time to prioritize your well-being. From therapy to medication management to TMS therapy, Cura Behavioral Health offers several evidence-based treatments that can help you get back on track.

If you’re ready to learn about your options, we’re here for you. Reach out to our compassionate team of mental health professionals today.

Sources:

• Mental Health, Brain Health and Substance Use – World Health Organization
• Neurocognitive deficits in depression: a systematic review of cognitive impairment in the acute and remitted state – European Archives of Psychiatry and Clinical Neuroscience
• The Impacts of Poor Mental Health in Business – Berkeley Executive Education
• Long working hours and depressive symptoms: moderation by gender, income, and job status – Journal of Affective Disorders
• Fact Sheet # 28O: Mental Health Conditions and the FMLA – U.S. Department of Labor
• Depression: Learn More – How effective are antidepressants? – InformedHealth.org
• Combining Antidepressants Can Improve Outcomes in Patients with Severe Depression, Study Finds – Brain & Behavior Research Foundation
• Efficacy of repetitive transcranial magnetic stimulation (rTMS) adjunctive therapy for major depressive disorder (MDD) after two antidepressant treatment failures: meta-analysis of randomized sham-controlled trials – BMC Psychiatry