Have you ever felt low or noticed your mental health was suffering at work? If so, you’re not alone. In 2019 and 2020 there were an estimated 828,000 employees in the UK suffering from work-related anxiety, stress, or depression. This shocking statistic translates to 17.9 million lost working days.
While there is clearly a problem to be addressed here, the number is actually likely to be higher. The statistics collected are from the Health and Safety Executive and account for only self-reported cases of anxiety, depression and stress at work. This indicates that there are cases unaccounted for, as there are many people who do not talk about the state of their mental health at work.
With so many of us struggling at work, what can we do to spot the signs early on, learn to manage feelings of depression and help others if we see they need help?
What is workplace depression?
The first step towards managing workplace depression is understanding what it is and what might have caused it.
Depression is a complex issue and many individuals who experience it can feel different symptoms at different times. The most common signs of depression are a lack of energy, low mood, decreased focus, feeling worthless, empty, and helpless and generally not being able to find pleasure in the things you love.
While it can be easier to spot depression if you have been through a traumatic experience, are experiencing grief or going through hardship, for some people it can be very difficult to identify the signs and realise you need support. This is even truer in the workplace where we are much less likely to be open about our feelings and have honest discussions about our mental health.
What are the signs and symptoms of workplace depression?
People can experience workplace depression in different ways.
For some people, there might be something going on outside of work that has left them feeling low and the stresses and pressures of work make this worse, leaving them unable to concentrate on their job.
However, it is also very possible that depression occurs as a direct result of feeling overwhelmed, stressed or generally unhappy in the workplace. There are many ways our jobs can bring on feelings of depression. A few examples of this could be working towards unrealistic deadlines, doing thankless tasks, or having to deal with difficult interactions with customers, clients, or colleagues.
Here are some common signs of experiencing workplace depression:
Feeling low at the thought of work tasks or even turning up (online or offline) to work
Prolonged feelings of sadness in and out of the working environment
Less interest in work related tasks and achieving or succeeding in your role
Feeling hopeless, overwhelmed and generally worried about work
Feeling bored or complacent about your job
Lack of focus, particularly when it comes to work related tasks
Feeling increasingly irritated, frustrated, or angry
Lacking confidence in carrying out simple tasks, that you were previously able to do with ease
Persistent feelings of sadness while you are working and even getting tearful at sporadic times of the day
Finding it hard to get to sleep, or experiencing disturbed sleep
Making excessive errors at work, turning up late or being absent regularly
How to cope with and manage workplace depression
Experiencing depression can often lead to a feeling of helplessness. However, there are always steps you can take towards managing and ultimately overcoming depression.
If you are experiencing symptoms of depression and due to work-related stressors, an important first step to take is to speak with a colleague, manager or even your HR department. While this can feel like a daunting thing to do, it can be the most pivotal in getting support and discovering ways to manage your depression.
If you feel supported by your workplace, then this is a powerful first step. However, if you don’t feel comfortable talking to someone within the organisation, then not to worry. There are other ways you can make positive steps towards getting help.
Speak with a close friend or family member and tell them how you are feeling
Seek help from a mental health charity such as Mind or Mental Health UK
Take steps towards finding a more supportive working environment
Break up your day with short breaks away from your desk
Use Mindfulness activities to switch off in the evenings and at the weekends
If your feelings of depression are persistent and you are unsure as to whether they can be solved by taking these steps, then consider making an appointment with a professional – either your GP or a counselling service. Take a look at this guide from Health Line for seeking professional help for depression.
What to do if someone else is struggling
Maybe you have spotted one of your colleagues showing some of the symptoms in this article, such as a lack of concentration, low mood, or a sense of overwhelm due to increased workload. If you notice someone in your workplace is struggling, reaching out and offering support is the best way you can help.
If you aren’t sure how to approach the subject, consider some of these conversation starters that could help you and others to open up about your mental health.
If you work closely with the person, perhaps you can speak with their manager confidentially about sharing some of the workload to ease the pressure. Alternatively, consider reaching out to your HR team to talk about how to broach the subject with your colleague who is struggling, or to seek advice on trying to find them help.
Working remotely and experiencing depression
We’ve all experienced a huge change in the way we work this past year, with an increased number of people working from home and increased pressure, worry and uncertainty in our general lives.
With recent events in mind, it’s completely normal to feel less focused, a lack of concentration, and less joy in your work. On the flip side, many employees around the UK have found that the pandemic has led to an improved work-life balance, as they have been able to spend more time at home with their families.
Unfortunately, working from home doesn’t always result in a better work-life balance as, for some people, working and living in the same environment can feel more difficult to switch off from work in the evenings and at the weekend.
However you’ve found adjusting to working from home, whether it’s been enjoyable or challenging, it’s important to consider the impact it has had on your mental health.
Workplace depression can also occur outside of a traditional office environment. So, if you’re still working remotely and you want to learn to manage or prevent feelings of depression from taking over, here are a few things to consider:
Consider practising wellness during your working day
Take a look at Calmer’s Working From Home Guide
Keep your mind and body active throughout the day
Try a journaling exercise
Experiencing any form of depression can leave individuals feeling lonely, overwhelmed and often helpless. This can be even worse in a working environment where you don’t feel supported or listened to.
If you feel as though you can, consider reaching out to someone you trust and tell them how you’re feeling. This could be the first major step in learning to manage and overcome workplace depression.
If opening up to someone close to you personally is not an option, ring a helpline or your GP and book an appointment to speak to someone professionally. However overwhelming it might feel, just remember you aren’t alone and there are people and resources that can support you.