Let’s talk about coping at work with depression that’s taken a turn for the worse. Depression is an illness that makes life harder than any non-sufferer can imagine, so when you throw work into the mix, it can seem too much to handle. That’s the situation I’m in right now. I started my new job in January, and I enjoy it very much. It’s the happiest I’ve been at work for a long time. That said, I’m currently switching anti-depressant medication and feeling pretty damn shitty most days. If I had been in another job or been in this one longer, I would have called in sick a couple of times. I can’t do that, though. I don’t want to let my team or my manager down, and it also doesn’t look good so soon after joining. That leaves me no choice but to cope. How do I do that, you ask? Here are a few of the strategies I’ve employed.

Carve Out Time For Yourself

It can be exhausting having to pretend everything is fine in front of others. You need time to drop the mask and let your face show how you’re feeling. Lunchtime is a good block of time; you can sit in your car if you have one or if you’re lucky enough to live close to work, you could go home for a while. If not, then maybe go for a walk. Even if you can’t be alone, if you’re away from your colleagues, you don’t have to keep up the pretence that you’re okay. You might need more than just lunchtime, and if so, scheduled breaks and even trips to the toilet are your best friend. Sit in a cubicle and just let yourself feel.

Talk To Your Manager

This one is hard for some people, I know. You might find it very difficult to talk about your feelings, or you’re worried that there’s a stigma attached to mental illnesses, or even that you’re not close to your manager and find them hard to talk to. However, it is essential you do it for several reasons:

1. They have a duty of care to you. Your manager needs to make sure you’re alright and capable of working on any given day. They can’t do that if they don’t know there’s a problem.
2. It possible that you’re more blunt or less friendly when you feel that way. Unless you’re really harsh, it will be fine, but on the off-chance someone mentions it to your manager, they’re aware why rather than calling you in for a meeting.
3. They may be able to give you work you find easier to cope with while you feel this way.

This leads us neatly on to…

Structure Your Work To Support Your Mood

You might need your manager’s help with this one, or if you’re lucky enough to plan your own workload, you can do it yourself. Try to do work that you know will help get you through the day. For me, it’s assigning myself a massive pile of emails and being left alone to work my way through them. You may be in a customer-facing role and prefer to be on a busy line, so you’re too busy to think about how you’re feeling. Alternatively, if you’re in a technical or problem-solving role, you might want to sit down with a really complex problem and focus on solving it. If possible, do whatever works for you.

Confide In A Friend

I know you’ve already told your manager, and you’re thinking, “Jeez Claire, how many people do you want me to share my private business with?!” If you have a good friend, though, telling them can help. Coping at work with depression is hard enough, don’t do it without support if it’s available. You might be able to be more honest with them than you were with your manager as you’re not afraid of how it’ll affect your manager’s opinion of you. You shouldn’t worry about this anyway IMO as we must start to destigmatise mental illness, but I know we still have a way to go. Just getting it fully off your chest often helps. The other thing it means is that you have support to get you through the day. It might be as simple as an encouraging smile across the room; when you’re feeling terrible, it’s surprising how much difference that makes. They may be more practical help, though, diverting people who may try to get you to do things so you have the peace you need to cope.

Practice Self Care At Home

Once you’ve made it through a full work day while feeling awful, it’s vital you take care of yourself at home. Take a nap if you need it, watch your favourite movie, eat comfort food or take a bath. Do whatever you need to to feel better.

One Final Thought

If you’re in a similar situation to me, you might not be able to take time off while struggling with your depression. However, I know from experience you can only do this for so long. Be aware of this and either take time off when you have to or see if you can organise a few holiday days while you get yourself together. If you push yourself too far, then a breakdown could be on the horizon. Coping at work with depression is not something you can do forever. Check in with yourself regularly and make sure you take the time you need. Nothing is more important than your mental health. Ask for help if you need it and, as always, take care of yourselves Musers 🙂