Here are 5 work habits that could be depression in disguise

We all have ups and downs at work, but if hard days are becoming your new normal, you may be experiencing what 280 million people around the world are experiencing: depression.

Depression is a mental health condition that can manifest as obvious sadness and exhaustion, but many times it can manifest in ways you wouldn’t expect.

“Symptoms of depression at work can sneak up on you, and it’s common to be hard on yourself about them instead of recognizing them for what they are,” said Shannon Garcia, a psychotherapist at State of Wellness Counseling based in Illinois and Wisconsin.

Persistent feelings of hopelessness, decreased enjoyment of activities, weight loss or gain, sleep disturbances, fatigue, feelings of worthlessness or difficulty concentrating are depressive symptoms that can affect you on and off the clock, said Ryan Howes. , a psychologist based in Pasadena. , California and author of the Mental Health Journal for Men.

To help professionals learn the difference between a bad day and a depressive symptom, HuffPost asked various therapists about work habits that are often signs of depression in disguise. See if these work behaviors resonate:

Depression can look different from person to person. Some colleagues may never think that you are dealing with depression because you are still functioning as a hardworking and reliable employee.

“For successful working professionals who have made a career out of accomplishments and receiving validation from work, depression can seem more active,” said Alicia Velez, a licensed clinical social worker based in Brooklyn, New York.

She gave the example of an employee going through a divorce or caring for a sick family member.

“You might have someone who’s working more than usual, maybe putting their hand up to go on that long business trip or wanting to be the one to handle challenging cases or problems,” Velez said. “Appreciation and recognition at work tends to feel better than facing the fact that a marriage may be over or that a family member may be at the end of his or her life.”

How you interact with colleagues at work can help you figure out whether you’re just having a bad day or something deeper. Withdrawal from peers and isolation are two common signs of depression, Velez said.

“This may look like someone who was actively participating in the meetings 1719248759 quieter, sits in the back of the room, or even misses the meeting altogether,” she said. “Perhaps the employee no longer participates in off-site or after-work happy hours. He or she may find ways to avoid interactions with coworkers or managers. The employee may let their calls go to voicemail, or be slow to respond to emails or even not respond at all.”

In extreme examples, a person who is exhibiting these behaviors can have trouble at work and risk losing their job, which can also result in a cycle of shame and guilt, Velez said.

If turning in work on time or even showing up for work is becoming a daily struggle, it could also be a symptom of depression, Howes said.

“I knew someone who liked his work, was actively engaged in his projects and had a lot of contact with his colleagues. When he became depressed, he started sleeping late and showing up late for work. He was falling behind on deadlines, stopped going to lunch with colleagues and became very critical of him [own] and the performance of his peers,” Howes said.

“All these changes were noticed by colleagues and bosses, who approached him and encouraged him to seek help,” Howes continued. “Thankfully, he did, and through a combination of changing his diet and sleep hygiene, starting therapy and getting a prescription for an antidepressant, he felt better within a few months.”

“Depression isn’t just about feeling down in the dumps — it can also make you super cranky,” Garcia said.

If every little annoyance is driving you to work, it could be a signal to look deeper into the cause. People with depression face symptoms of overt or suppressed anger and may make their colleagues the target of their anger.

“At work, you can find yourself easily bored by everyone and everything. Your fuse is short with co-workers, customers and even your inbox,” Garcia said.

There’s a difference between a boring one-time task and a disturbing pattern of apathy. Notice the changes in how you feel about the work you’ve been enjoying doing, Garcia said.

“You may notice yourself staring at your screen, pretending to be busy, or doing something other than dealing with big things,” Garcia said. “That loss of interest that depression can cause can make you think ‘I just don’t care’ about your job.”

If these signs resonate with your experience at work, know that you don’t have to deal with depression alone. There are steps you can take right away to address how you feel and get better:

If your depression shows up while you’re hyper-functioning at work, it helps to check your body.

“It can be easy to miss the symptoms of depression when work is tricking you into feeling competent and self-efficacious,” Velez said.

That’s why Velez suggests asking yourself questions that can help you notice changes in your physical health, such as: Do you feel more tired than usual? What is your relationship with alcohol or marijuana? Are you sleeping too little or too much? How is your relationship with exercise and movement? Are there annoying tension points anywhere on your body?

“Physical signs and signals can alert you that it may be time to acknowledge those uncomfortable feelings,” Velez said.

When you are depressed, you may not want anyone to know and may feel unworthy of your friends’ support. But in fact, talking to some peers and loved ones may be just what you need to help you fight withdrawal and isolation.

“The best way to start managing depression is to talk to someone about it,” Howes said. He said you can open up to a friend or loved one and tell them what you’re going through and how it’s affecting you.

Velez also said it can help employees experiencing depression to ask trusted colleagues to stop by their desk for a quick coffee chat a few times a week or check in with them via text.

“Know that depression is very common and often responds well to treatment,” Howes said. “If this appears to be depression, talking to a doctor or mental health professional is essential. They will be able to assess your symptoms and recommend a course of treatment that may include therapy, medication or both.”

With written documentation of your depression from a medical professional, you may also qualify for reasonable accommodations at work under the federal Americans with Disabilities Act. Examples of these accommodations may include permission to work from home or a changed schedule.

If you decide to share your condition with HR or your manager, they may be able to help you get company-sponsored resources and support.

“Many workplaces offer EAP [Employee Assistance Programs] which have counselors on staff to provide short-term therapy or can provide referrals to employees for other services that may be needed such as child care, food and housing assistance and community therapists,” Velez said.

Citing the research of psychiatrist Dr. Aaron T. Beck on cognitive behavioral therapy, Velez said it’s also important to learn whether your work is providing you with the ability to feel pleasure, or a sense of satisfaction, and mastery, or a sense of accomplishment. because these are necessary factors to fight depression.

To monitor whether your work is exacerbating symptoms or is the source of them, Velez said an employee can keep track of work activities for a week or two on a spreadsheet, with a column for “satisfaction” and another column for ” mastery”.

“Having visual evidence can be a great way to confirm or deny our feelings,” Velez said. “Taking an inventory can let you know if you’re getting satisfaction and mastery from your work or if it’s time to start looking for a new job.”

“Depression often leads you to isolate yourself, do nothing, and be unkind to yourself. Doing the opposite, even in small ways, can really help,” Garcia said.

For example, Garcia said if you’re struggling to get out of bed and you’re showing up late to work, you can try sitting up when you wake up instead of lying flat. And if projects are overwhelming, Garcia recommended breaking them into smaller steps or committing to just five minutes of focused effort.

After all, it helps you realize that you are more than your depression.

“See depression as something separate from who you are and practice resisting its urges,” Garcia recommended.

The point is to remember that depression can be a difficult mental health condition that affects millions of people every day, but it is a manageable condition.