How does depression manifest in the workplace. What are the common triggers of work-related depression. How can employees identify signs of depression at work. What steps can be taken to manage depressive symptoms on the job. How do workplace factors contribute to depression.

Understanding Job-Related Depression

Depression in the workplace is a significant issue affecting millions of employees worldwide. With full-time workers spending an average of 8.5 hours per day on weekdays and 5.5 hours on weekends and holidays at work, it’s not surprising that many experience depressive symptoms while on the job. The work environment can exacerbate symptoms for those already living with depression, making it crucial to understand the causes, recognize the signs, and implement effective coping strategies.

The Impact of Work Environment on Mental Health

A negative work environment can have profound effects on an employee’s mental and physical well-being. According to the World Health Organization (WHO), such environments may lead to:

• Mental and physical health concerns
• Increased absenteeism
• Reduced productivity
• Higher rates of substance use

Dr. Rashmi Parmar, a psychiatrist at Community Psychiatry, emphasizes that “any workplace or job can be a potential cause or contributing factor for depression depending on the level of stress and available support at the workplace.” This underscores the importance of creating supportive work environments that prioritize employee mental health.

Recognizing Signs of Depression at Work

Identifying depression in the workplace is crucial for early intervention and support. Common signs of work-related depression include:

• Increased anxiety levels, especially when managing stressful situations
• Persistent feelings of boredom and complacency about the job
• Low energy and lack of motivation
• Prolonged feelings of sadness or low mood
• Loss of interest in previously enjoyable tasks
• Difficulty concentrating and remembering information
• Increased errors in daily work tasks
• Changes in appetite or weight
• Physical complaints such as headaches and fatigue
• Increased absenteeism or tardiness

These symptoms can significantly impact an individual’s job performance and overall quality of life. Recognizing these signs early can lead to more effective management and treatment of depression.

Observable Symptoms in the Workplace

While some individuals may be adept at masking their depression, certain symptoms may be noticeable to colleagues and supervisors. These observable signs include:

1. Social withdrawal or isolation from coworkers
2. Noticeable changes in personal hygiene or appearance
3. Frequent tardiness or absenteeism
4. Decreased productivity and missed deadlines
5. Visible signs of fatigue or exhaustion
6. Increased irritability or emotional outbursts
7. Lack of confidence in completing tasks

Awareness of these signs can help create a more supportive work environment and encourage affected individuals to seek help.

Common Triggers of Work-Related Depression

Various factors in the workplace can contribute to the development or exacerbation of depressive symptoms. Some common triggers include:

• High job demands and excessive workload
• Lack of control over work tasks or schedule
• Poor work-life balance
• Toxic workplace culture or office politics
• Job insecurity or fear of layoffs
• Lack of recognition or appreciation for efforts
• Limited opportunities for growth or advancement
• Inadequate compensation or benefits
• Bullying or harassment in the workplace
• Monotonous or unfulfilling work

Understanding these triggers can help both employees and employers take proactive steps to create a more positive and supportive work environment.

Strategies for Managing Depression at Work

Coping with depression in the workplace requires a multi-faceted approach. Here are some effective strategies for managing depressive symptoms on the job:

1. Seek Professional Help

Is professional help necessary for work-related depression. Absolutely. Consulting with a mental health professional, such as a therapist or psychiatrist, can provide valuable support and treatment options. Many employers offer Employee Assistance Programs (EAPs) that provide confidential counseling services.

2. Practice Self-Care

Prioritizing self-care is crucial for managing depression. This may include:

• Maintaining a regular sleep schedule
• Eating a balanced diet
• Engaging in regular physical exercise
• Practicing mindfulness or meditation
• Taking breaks throughout the workday

3. Communicate with Your Employer

Should you disclose your depression to your employer. While this decision is personal, open communication with your supervisor or HR department can lead to helpful accommodations or adjustments in your work environment.

4. Set Realistic Goals

Breaking large tasks into smaller, manageable steps can help reduce feelings of overwhelm and increase a sense of accomplishment.

5. Establish Boundaries

Creating clear boundaries between work and personal life is essential for maintaining mental health. This may include setting limits on after-hours work communication and prioritizing time for relaxation and hobbies.

The Role of Employers in Addressing Workplace Depression

Employers play a crucial role in creating a work environment that supports mental health and reduces the risk of depression. Some strategies that organizations can implement include:

• Providing mental health education and resources
• Offering flexible work arrangements
• Promoting a healthy work-life balance
• Implementing stress management programs
• Encouraging open communication about mental health
• Training managers to recognize signs of depression and provide support
• Ensuring fair workload distribution and realistic expectations

By prioritizing employee mental health, employers can create a more productive, engaged, and satisfied workforce.

The Importance of Seeking Help

Why is it crucial to address work-related depression. Untreated depression can have severe consequences on both personal and professional life. It can lead to decreased job performance, strained relationships, and even job loss. Moreover, depression can increase the risk of other health problems and substance abuse.

Seeking help is a sign of strength, not weakness. With proper treatment and support, individuals can effectively manage their depression and thrive in their careers. Remember that recovery is possible, and taking the first step towards seeking help is a valuable investment in your overall well-being and professional success.

Creating a Supportive Work Culture

Fostering a supportive work culture is essential for preventing and addressing workplace depression. This involves:

• Promoting open dialogue about mental health
• Implementing policies that support work-life balance
• Providing opportunities for professional development and growth
• Recognizing and rewarding employee contributions
• Encouraging team-building activities and social connections
• Offering wellness programs and resources

A supportive work culture not only benefits employees struggling with depression but also contributes to overall workplace satisfaction and productivity.

The Link Between Job Satisfaction and Mental Health

How does job satisfaction impact mental health. Research has shown a strong correlation between job satisfaction and overall mental well-being. Employees who find their work fulfilling and meaningful are less likely to experience depressive symptoms. Factors that contribute to job satisfaction include:

• Feeling valued and appreciated
• Having autonomy and control over work tasks
• Opportunities for growth and advancement
• Positive relationships with colleagues and supervisors
• A sense of purpose and contribution to the organization

By focusing on these aspects, both employees and employers can work together to create a more positive work environment that supports mental health.

Balancing Work and Personal Life

Maintaining a healthy work-life balance is crucial for preventing and managing work-related depression. This balance involves:

1. Setting clear boundaries between work and personal time
2. Prioritizing self-care and leisure activities
3. Learning to say no to excessive work demands
4. Utilizing vacation time and personal days
5. Disconnecting from work-related technology during off-hours

Achieving this balance can help reduce stress, improve overall well-being, and increase job satisfaction.

The Role of Technology in Work-Related Depression

In today’s digital age, technology plays a significant role in the workplace and can impact mental health. While technology has many benefits, it can also contribute to work-related depression through:

• Constant connectivity and difficulty disconnecting from work
• Information overload and digital fatigue
• Reduced face-to-face interactions and social connections
• Increased pressure to be available 24/7
• Comparison and feelings of inadequacy fueled by social media

To mitigate these effects, it’s important to establish healthy boundaries with technology and prioritize in-person interactions when possible.

Building Resilience in the Workplace

Developing resilience can help employees better cope with work-related stress and reduce the risk of depression. Resilience-building strategies include:

• Cultivating a growth mindset
• Practicing problem-solving skills
• Building a strong support network
• Developing emotional intelligence
• Engaging in regular self-reflection and personal development

By fostering resilience, employees can better navigate workplace challenges and maintain their mental health.

The Future of Mental Health in the Workplace

As awareness of mental health issues in the workplace continues to grow, what does the future hold for addressing work-related depression. Some emerging trends include:

• Increased focus on mental health benefits in employee packages
• Integration of mental health support into workplace wellness programs
• Use of technology for mental health monitoring and support
• Greater emphasis on work-life balance and flexible work arrangements
• Continued efforts to destigmatize mental health discussions in the workplace

These trends suggest a more holistic approach to employee well-being, recognizing the importance of mental health in overall job performance and satisfaction.

In conclusion, addressing work-related depression requires a collaborative effort between employees, employers, and mental health professionals. By recognizing the signs, understanding the triggers, and implementing effective coping strategies, individuals can better manage their mental health in the workplace. Creating supportive work environments, promoting work-life balance, and fostering open dialogue about mental health are crucial steps towards reducing the impact of depression in the professional sphere. Remember, seeking help is a sign of strength, and with the right support and resources, it’s possible to overcome work-related depression and thrive in your career.

What It Is and How to Deal with It

If you feel depressed when working, you’re not alone. Sadness, anxiety, loss of motivation, difficulty concentrating, unexplained bouts of crying, and boredom are just a small sampling of the things you may be feeling if you’re experiencing depressive symptoms at work.

Depression impacts over 17 million American adults each year.

And data from the State of Mental Health in America 2021 survey shows that the number of people seeking help for depression increased significantly from 2019 to 2020.

There was a 62 percent increase in people who took the survey’s depression screen — and of those people, 8 in 10 tested positive for symptoms of moderate to severe depression.

When you consider that full-time employees spend an average of 8.5 hours per day working on weekdays and 5.5 hours working on weekends and holidays, according to the Bureau of Labor Statistics, it comes as no surprise that many of them will experience symptoms of depression while on the job.

Read on to find out why work might be triggering depressive symptoms, how to identify the signs, where to get help, and what you can do to start feeling better.

While a job may not cause depression, the environment may worsen symptoms for people who already live with depression.

“Any workplace or job can be a potential cause or a contributing factor for depression depending on the level of stress and available support at the workplace,” said Rashmi Parmar, MD, a psychiatrist at Community Psychiatry.

According to the World Health Organization (WHO), a negative working environment can lead to:

• mental and physical health concerns
• absenteeism
• lost productivity
• increased substance use

Mental Health America reports that depression ranks among the top three problems in the workplace for employee assistance professionals.

As with any other health condition, Parmar says, awareness and early detection are key.

“Depression is a complex condition with a varied manifestation of thoughts, feelings, and behavior that can affect anyone and everyone, and a variety of work and non-work-related factors might be at play when we consider someone struggling with workplace depression,” she explained.

The signs of depression at work are similar to general depressive symptoms. That said, some may look more specific to a workplace setting.

This depression will affect your level of functioning in your job as well as at home, Parmar said.

Some of the more common signs of work depression include:

• increased anxiety levels, especially when managing stressful situations or thinking about work when you’re away from your job
• overall feelings of boredom and complacency about your job
• low energy and lack of motivation to do things, which can sometimes manifest as boredom in tasks
• persistent or prolonged feelings of sadness or low mood.
• loss of interest in tasks at work, especially duties that you previously found interesting and fulfilling
• feelings of hopelessness, helplessness, worthlessness, or overwhelming guilt
• inability to concentrate or pay attention to work tasks and trouble retaining or remembering things, especially new information
• making excessive errors in daily work tasks
• an increase or decrease in weight or appetite
• physical complaints like headaches, fatigue, and upset stomach
• increased absences or coming late and leaving early
• impaired decision-making capacity
• irritability, increased anger, and poor frustration tolerance
• crying spells or tearfulness at work, with or without any apparent triggers
• trouble sleeping or sleeping too much (like taking naps during regular work hours)
• self-medication with alcohol or substances

If you’re good at masking or internalizing them, these signs of work depression might not be visible to your co-workers. But there are some symptoms they may be more likely to notice.

According to Parmar, here are some common signs of work depression to be aware of:

• withdrawal or isolation from other people
• poor self-hygiene or significant change in appearance
• late arrival at work, missed meetings, or absent days
• procrastination, missed deadlines, reduced productivity, subpar performance in tasks, increased errors, or difficulty making decisions
• seeming indifference, forgetfulness, detachment, and disinterest in things
• an appearance of tiredness for most or part of the day (may be taking afternoon naps at work)
• irritability, anger, feeling overwhelmed, or getting very emotional during conversations (may start crying suddenly or become tearful over trivial things)
• lack confidence while attempting tasks

There are various reasons why you may be dealing with an increase in depressive symptoms at work. And while no two people — or experiences — are the same, some common themes seem to emerge when pinpointing the causes or triggers of signs of depression at work.

While not an exhaustive list, the following situations may contribute to work depression:

• feeling like you have no control over work issues
• feeling like your job is in jeopardy
• working in a toxic work environment
• being overworked or underpaid
• experiencing workplace harassment or discrimination
• working irregular hours
• lacking balance between work and home
• working in a setting that doesn’t match your personal values
• doing work that doesn’t further your career goals
• experiencing poor or unsafe working conditions

Work stress vs. work depression

It’s not uncommon to experience stress at work, but don’t ignore feelings of depression. It’s important to know the difference.

Work stress

• stress that decreases in intensity when the stressor passes
• occasional bouts of feeling anxious and irritable
• muscle tension or headaches

Work depression

• increased feelings of sadness and crying
• persistent feelings of anxiety
• increased lack of focus and concentration
• feeling bored and not fulfilled in your job

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Leela R. Magavi, MD, a psychiatrist and regional medical director at Community Psychiatry, said she works with many clients who are adversely affected by engaging in work they aren’t passionate about.

“Individuals can mindlessly complete tasks throughout the day and begin to feel disconnected and demoralized, which can exacerbate anxiety and depressive symptoms,” she explained.

Others may have little time to consume meals or hydrate throughout the day, which Magavi suggested could worsen fatigue and inattentiveness.

Working remotely, while convenient, comes with its pitfalls. According to Parmar, the boundary between personal and professional life can easily disappear, causing major upheavals in your daily routine.

And creating and sticking to a structured routine at home is easier said than done.

“Without a routine, boredom can slowly creep in, giving way to depressive feelings and thoughts,” she said.

Without the social environment at work, Parmar said many people working from home experience feelings of loneliness and isolation.

“We’re forced to rely on chats or messages, phone calls, and video calls to connect with our friends and colleagues, which adds to our already increased screen time,” she said.

Remote work during COVID-19: Tips for improving your mental health

If working from home is your new “normal,” at least for now, you might be experiencing increased feelings of anxiety, stress, and depression.

Here are a few things you can do when those feelings surface:

• Get out of the house and take a walk.
• Keep your workspace separate from other parts of the house.
• Get rid of clutter around your desk.
• Practice 5 minutes of mindfulness meditation in the morning, afternoon, and before you call it a day.
• Call a non-work friend.
• Step away from the screen throughout the day.

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Adding to this, Parmar said many people might be working more hours than usual, since it can be hard to keep track of time while at home.

“It is very natural to get overwhelmed from all these factors and feel depressed or anxious,” she explained.

Magavi suggested prolonged remote work could create many emotional, physical, and financial hurdles for individuals.

“Low-income families are significantly disadvantaged due to limited resources or access to stable Wi-Fi, while other families, regardless of income, may be increasingly exposed to domestic violence due to displaced anger caused by the pandemic and associated stressors,” she said.

“Individuals may feel like there is nothing to look forward to, or they may struggle, as they no longer have an outlet to normalize their feelings of burnout with fellow employees,” she added.

No matter where you work, managing symptoms at work can be challenging. The good news is there are things you can do when you’re feeling depressed:

• Take a 10-minute break away from your desk or office.
• Take a lunch break and get outdoors.
• Go for a quick walk during a break — even if it’s indoors, exercise does wonders for mental health.
• Take a mental health day.
• Practice a few minutes of mindfulness meditation.
• Incorporate deep breathing exercises into your day.
• Say no to one small thing that allows you to experience less stress during the day.
• Watch a funny video.

Some of the risk factors for depression at work, according to Magavi, include:

• dismissive managers
• effort-reward imbalance
• workplace politics
• workplace gossip
• workplace bullying
• high job demands
• low decision latitude
• limited social support in the workplace

Parmar pointed to additional risk factors like:

• unfair expectations
• excessive workload
• unclear or mismanaged roles at work

She also suggested that a poor job fit can increase emotional and physical distress, leading to burnout, as can a poor emphasis on work-life balance.

Additionally, excessive long shifts of 10 to 12 hours or more or shifts during odd hours of the day that disrupt routines and sleep patterns are also risk factors.

A 2019 review found that shift workers, especially females, were at an increased risk for poor mental health — specifically symptoms of depression.

If you’re noticing a link between depressive symptoms and your workplace, don’t wait to seek help. Talking with your immediate supervisor or boss is a good first step — as long as you feel supported by them.

Sometimes a change in assignment or location within an office or organization can help reduce symptoms.

You can also ask the human resources department if your company has an employee assistance program. This is a work-based program that offers mental health–related services for personal and work concerns.

Outside of work, a combination of psychotherapy, medication, and lifestyle interventions are often recommended for treating depression. You can get help from professionals in person and online.

Finding help for depression

Help for depression is available online, in person, and through helplines. Here are some resources to contact:

• Crisis Text Line (text “HOME” to 74174)
• National Suicide Prevention Lifeline (800-273-8255)
• Anxiety and Depression Association of America
• GoodTherapy.org
• Substance Abuse and Mental Health Service Administration National Helpline (LBGTQ+; 800-662-4357)
• Psychology Today’s therapist finder tool

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Online therapy options

Read our review of the best online therapy options to find the right fit for you.

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Additionally, Parmar said that employers and colleagues can play a significant role in identifying an individual at risk.

“It’s important to create a culture of spreading awareness and reducing the stigma associated with mental health disorders at the workplace, so affected individuals are encouraged to seek help freely without any prejudice when needed,” she explained.

In fact, a 2014 study found that universally delivered workplace mental health interventions — and more specifically, cognitive-behavioral health-based programs — can reduce the level of depression symptoms among workers.

With that in mind, managers, supervisors, and employees can be trained to initiate such conversations with people who need help and support them in their search for timely care.

Experiencing symptoms of depression while at work can feel overwhelming. Identifying signs like anxiety, crying, boredom, and lack of interest is the first step to getting help.

If you’re concerned about work depression, consider reaching out to your supervisor or human resources department. They can help you find a counselor through an employee assistance program.

You can also seek treatment through a therapist or psychologist.

Remember, you’re not alone. If you’re not ready to reach out at work, make an appointment with a doctor or mental health professional.

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When Your Job Is the Source of Your Depression

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Your drive is gone, you’re exhausted, and you feel like nothing you do is right. When time off doesn’t make it better, your hang-up might be work depression.

Since the pandemic, you may have found yourself gradually — or maybe suddenly — dreading work, barely able to get started in the morning, and not able to do much when you finally get there.

If you experience depression due to your job, you’re definitely not alone.

According to the National Institute for Health Care Management Foundation (NIHCM), 51% of U.S. workers reported worse mental health at work during 2019–2020, when measuring:

• motivation
• team morale
• productivity
• stress
• work-life balance

If the thought of your job makes you feel emotionally flat, exhausted, worthless, and unproductive, you might have depression.

Depression is a mental health condition that can affect you no matter what you do or where you are.

Burnout, on the other hand, is typically related to work. With burnout, you might still enjoy yourself away from work — say on the weekends or while on vacation.

If you have depression, it will affect your ability to function both at work and outside it.

Depression

Depression’s affects on the brain can make you may feel hopeless and lose interest in activities you used to enjoy. Depression often interferes with your ability to function at work and home.

According to criteria from the Diagnostic and Statistical Manual of Mental Disorders, 5th edition (DSM-5), you may be diagnosed with major depressive disorder if you have at least 5 of the following symptoms for at least 2 weeks:

• depressed mood
• low interest
• appetite changes
• sleep changes
• agitated or slow movement
• low energy
• feelings of worthlessness
• problems thinking
• thoughts of death or suicide

Many factors can contribute to the onset of work depression. Dr. Tracey Marks, a psychiatrist in Atlanta, Georgia, says being a poor fit for your job is probably one of the biggest factors.

In her YouTube video “Burnout vs. depression: How to tell the difference,” she likens a poor job fit to pushing a square peg through a round hole. You have to shave off parts of yourself to do it, and depression can be the result.

Other causes of workplace depression might be:

• work overload
• a chaotic work environment
• unrealistic performance expectations
• unclear work boundaries

Burnout

In 2019, the World Health Organization (WHO) included burnout as an “occupational syndrome” in its 11th Revision of the International Classification of Diseases (ICD-11).

The WHO made clear it was not classifying burnout as a medical condition, but rather as a reason people might contact health services, other than illnesses or health conditions.

Signs of burnout include:

• energy depletion or exhaustion
• depersonalization, often called burnout cynicism
• reduced professional efficacy, or sense of accomplishment

Depersonalization and exhaustion are the hallmark symptoms of burnout, according to Marks.

People with burnout feel they’re just going through the motions of life. They’ve lost their sense of meaning and involvement with others.

Depersonalization can occur in depression too, Marks says. The difference is that with depression, there’s so much else going on that depersonalization doesn’t stand out. But with burnout, it tends to.

Why does it matter if it’s depression or burnout?

You may be asking, “What does it matter if it’s depression or burnout? I just want to feel better.”

That’s exactly why it matters, according to Marks.

Antidepressants are probably not going to help with burnout, she says, as burnout isn’t a clinical diagnosis. With burnout, you need to change the underlying problems at work causing it.

With depression, managing your symptoms will likely involve therapy, medication, and probably a change in your work situation too, Marks says.

Burnout can lead to work depression, Marks adds. You want to handle burnout before it develops into something deeper.

Changing your work situation might seem overwhelming at first, but it can sometimes be easier than you think.

By mid-2020, almost half of workers in the United States were reporting symptoms of depression and anxiety. There was very little difference in the amount expressed by essential workers (42%) versus people who worked at home (50%).

According to a 2014 analysis of workers compensation claims made in 55 industries, the professions experiencing the most depression at work were in:

1. public and private transit (16.2%)
2. real estate (15.7%)
3. social services (14.6%)

Professions most prone to burnout, on the other hand, are more likely to be high-paying, high-stakes jobs.

Forbes magazine listed these professions as the most likely to cause burnout:

1. medicine
2. law
3. STEM (science, technology, engineering, math)

Whether you work at home, in an office, or on the front lines, you can take actions to manage your work depression. Small steps can make a difference.

1. Don’t quit yet

It’s tempting to quit, but that may not be your best option. You may be able to arrange accommodations at your current job that will make it better.

Think about changes at your current job that would make it more workable.

Recent changes to the Americans with Disabilities Act (ADA) requires employers to make reasonable accommodations for people with both physical and mental health conditions.

The first step is speaking with your healthcare team to rule out or diagnose any physical or mental health condition. If you do receive a diagnosis, the second step is to ask your supervisor or human resources department for accommodations, such as:

• a flexible work schedule
• working from home or telecommuting
• written task lists
• a quiet space for breaks
• a job coach

2. Learn some calming techniques

Relaxing regularly at work can have an influential effect on work-related depression.

You’ve probably heard the usual recommendations for yoga, deep breathing, and meditation. These are all good options and definitely worth your time.

But maybe you want something less typical. If so, try these ideas from the National Alliance for Mental Illness (NAMI):

• Sing. Find a private place and belt out one of your favorite songs.
• Laugh. Find a video clip online that gives you the chuckles, and laugh out loud!
• Music. Play a piece of music or a playlist you like (earbuds suggested).
• Color. Take out some brightly colored pencils, and color or draw a picture that makes you happy.

3. Turn your tech off

Too much time spent watching TV and using a computer outside school or work has been associated with moderate or severe depression.

At work, you may have to use screens. If so, it’s important to take breaks and avoid screens as much as possible when you get home.

Blue light emitted from electronic screens can interfere with the melatonin secreted in your body and disrupt your sleep. Better sleep can help with depression, so try turning off screens a couple of hours before bedtime.

If you can’t do that, try using dark mode or installing a blue light filter on your computer and phone.

4. Make a schedule and stick to it

The NIHCM Foundation recommends you set firm boundaries between work and home life.

Plan a reasonable work schedule, and stick to it. Having a schedule can reduce the stress of always being late or never having enough time.

If you want to make it fun, get yourself a novelty timer and use it to schedule work tasks and remind yourself to take a break.

5. Improve your working conditions

It’s tempting to wait and hope your work situation will get better, but it probably won’t. The time to do something is now.

If you feel your supervisor is supportive, try talking with them. Sometimes a simple change will help. Maybe they can change your assignment or move you to a different location in the office.

A 2019 study involving employees experiencing depression or anxiety at work found that certain changes to their work conditions helped. These included:

• setting boundaries on work time and workload
• maintaining work-life balance
• identifying sources of stress
• creating positive relationships with their supervisor and colleagues

6. Get a life — outside of work

Research suggests that having a porous boundary between home and work can increase work-family conflict. If you have depressive symptoms, conflict is probably the last thing you want.

Mobile technology has changed the way many of us work. Zoom meetings and 24-hour email inboxes can claim the parts of our lives we used to reserve for family and outside interests.

Setting a boundary between your work and personal life can help both sides of the fence.

This can be especially important if you have symptoms of depression. Schedule get-togethers or activities outside of work, and keep to them. Sign up for a class or join a book group. Your friends and your body will thank you for it.

7. Get into the (right) zone

Research in 2019 suggests that mindfulness practices can help with more than a dozen health conditions — including depression, anxiety, and stress.

Many leading companies now offer mindfulness training as part of your employment package.

You can make a point to take advantage of any app or training your employer offers. Also, you can easily train yourself by using your work breaks to try a mindfulness exercise or an app like Calm or Headspace. You might also try one of the many meditation apps available.

One rewarding thing to do is to measure your blood pressure before and after a mindfulness exercise. Many people find a lowered reading after only a 10-minute exercise.

8. Get with the program

Many companies have an employee assistance program (EAP). This is a voluntary and confidential program that offers free assessments and short-term counseling and referrals to employees who have personal or work-related problems.

EAPs can help you with almost any issue that affects your mental and emotional well-being, such as stress, family problems, and psychological conditions.

If your work depression or burnout becomes severe, and you feel unable to work, there’s help under the Americans with Disability Act (ADA). You can ask for a leave of absence as a form of work accommodation. It’s usually granted only after all other options have been exhausted.

If you have an understanding supervisor, you might be able to arrange a leave by simply explaining your situation and asking for time off.

9. Make it a group project

In a support group for depression, you can ask questions, share experiences, and get the personal support you need. You may even make some new acquaintances.

Support groups usually meet regularly, either in person or online. To find a group near you, or to start one, check the support group page on the Anxiety and Depression Association of America (ADAA) website.

AADA also offers a member-based text support group called Health Unlocked. Here, you and your family can share experiences via online chat threads. AADA calls it a safe, supportive, and friendly place to share information about anxiety, depression, and related disorders.

10. Take a self-care break

If you’re like most people, you spend a large part of your life taking care of other people and other things. Who often gets left out? You. Who makes sure you get cared for?

Sometimes, the answer is no one. You have to step up to the plate and care for yourself. You’re the best person to give yourself the care and nourishment you need.

Taking a break to give yourself a meal, bath, walk, or treat is one of the best ways to manage depression.

One recent study suggests that compassion toward both yourself and others is one of the best things you can do to rejuvenate yourself from burnout.

Work depression and burnout can be unfortunate consequences of our always-on, fast-paced modern way of working.

Work overload and a job that doesn’t leverage your talents and skills can contribute to both burnout and depression. So can a toxic workplace setting, unrealistic job expectations, and lack of boundaries between your work and personal life.

If you find yourself experiencing symptoms of work depression or burnout, the first step is to talk with your management and give a clear idea of what might help.

If you don’t feel comfortable doing that, it may be time to speak with a mental health professional who can help guide you in your work relationship.

It’s Time for a Change: Reasons to Quit Your Job You Shouldn’t Ignore

If you’ve opened this article, you’re probably thinking about quitting your job or are about to quit, but something is holding you back. We understand that it is often difficult to recognize the need to change jobs, much less to take such a step.

We all tend to get used to the established routine: clear processes, familiar tasks, a team, etc. But sometimes all the advantages of the place that we hold on to are insignificant compared to the impact of the negative factors associated with it.

Just think about it: work takes up almost half of your conscious life! So is it really worth spending so much time on something that does not give you pleasure, and maybe even contributes to the development of burnout and depression?

Let’s take a look at the reasons for leaving work that cannot be ignored, and think about how (if anything) to leave gracefully.

For those who have decided to take this bold (and sometimes simply necessary) step, we will tell you how to correctly describe the reasons for leaving a job in a resume and at an interview.

Reasons for leaving a job

People often decide to start looking for a new company when the disadvantages of their current job outweigh the benefits of working there. Of course, sometimes the decision to quit has a happy reason: a new dream job or a long-awaited move to another country. In such situations, it is unlikely that anyone will decide for a long time whether to write a letter of resignation.

However, if the reasons for dismissal are not so obvious (and sometimes even difficult to articulate), the complexity of the decision increases, and it becomes much more difficult to take the decisive step. Let’s look at a few situations that make it clear that it’s time for a change.

1. Constant feeling of dissatisfaction

Naturally, it is impossible to get satisfaction from your work all the time, but its complete absence is one of the most frequent reasons for dismissal, which can be caused by a number of reasons: not very convenient schedule, not such high pay, as one would like, boredom from constant routine tasks. These and other seemingly acceptable things accumulate until you begin to feel that you are no longer getting any satisfaction.

Don’t be afraid to stop and ask yourself, “Am I really happy with my job?” If you work for months or even years without a sense of inner satisfaction, it’s definitely time to take care of your life, thinking about changing jobs as a way to make it happier.

2. You’re stuck in one place

If you’re looking to expand your knowledge, learn new skills, or even change specializations, but your company doesn’t provide any opportunities for your professional growth, this is another good reason to leave your job.

“If your daily routine is turning into a monthly routine, it’s time to take on a new challenge. Start a new business or project in your company. But if that’s not an option, and you can barely remember the last time you used a new tool or approach, you should probably change jobs. Don’t forget that staying in your comfort zone is not about working in IT. Remind yourself why you chose this profession, and find a position that will support your desire to learn new things.

AnnaLead Software Testing Engineer, Ukraine, Sumy

3. Unhealthy work environment

Do you work with an unprofessional manager or colleagues who think they know better how to do your job? Perhaps your initiatives are regularly ignored or rejected? If so, it’s worth remembering that finding a new company right now will help you escape the consequences of working in an unhealthy environment.

“I know from experience what it’s like to work with a very difficult boss. I’ve seen many great professionals join a company and then leave because of the conditions, and I’ve seen people be afraid to take the initiative or report a problem. I have seen a company lose bright talent, leaving with employees who had no other choice, or were distinguished by a rare stress tolerance.
To be honest, this situation did not affect me for a long time. However, in the end, I also faced unfair treatment of myself because of mistakes that I never made. I repeatedly tried to leave, but each time I received an offer that forced me to stay: an increase in salary, a promotion, more flexible working conditions. Needless to say, in the long run, it became clear that these bonuses could not compensate for the constant stress and detriment to my overall well-being. I worked at that company for five years, and my only regret now is that I didn’t quit sooner.”

AleksandrSenior Operations Manager, Belarus, Minsk

4. Mismatch of values ​​

Do you know that the alignment of your values ​​and the values ​​of the company you work for is an integral part of your successful career? Many do not think about it, and some believe that these values ​​coincide by default. Unfortunately, rose-colored glasses break as soon as some situation proves otherwise.

For example, if one of your core values ​​is fairness, you can work in a company without problems until you see someone in your environment being treated unfairly. Perhaps you will witness how a less qualified specialist, for some unknown reason, gets promoted before an experienced professional, or you find out that a colleague is blamed for someone else’s mistakes. It suddenly becomes clear that your values ​​simply do not align with the values ​​of the organization – and yes, this is another good reason to change jobs.

5. Depression: at a new job or at a familiar position

With the advent of remote work, many of us have really settled down at work, and it has increasingly become one of the main sources of stress, which, if you don’t know how to deal with it, accumulates and develops into professional burnout and depression.

Depression from work makes it difficult to get through the day, not to cope with all the routine tasks, deadlines and other professional challenges. Among the signs of depression due to work, one can single out reduced productivity, apathy, an increased number of errors, various health problems, etc.

While such a condition is usually associated with a place that has long been hated, depression at a new job is a common and no less dangerous problem.

If you have just started building a career in a new company, it may seem that you are about to delve into all the processes, get to know your colleagues better and start doing your job effectively. However, even at the very beginning of your career path, you have every right to feel uncomfortable. If you do not find a common language with colleagues for a long time, the work environment seems unsuitable for you, and the behavior of team members is toxic, you should not count on the fact that everything will change dramatically. So you will not only lose your time in an unpromising place for you, but you can also kill any motivation in yourself, lose your productivity and even earn chronic stress.

Whether you’ve been with your company for a long time or are just getting started, if you can’t deal with feelings of depression, you should stop working. Some circumstances may change over time due to your efforts or the efforts of management. However, if you understand that this is not possible in your situation, you do not have to endlessly fight depression because of work, and forcing yourself to do this is simply bad for your mental and physical well-being.

What should I do if I’m bored at work and leave too?

It would seem that when you are bored at work, you can just set aside more time for learning something new, hobbies or something like that. However, paradoxically, boredom at work makes us lack energy and irritability, delay the most familiar tasks, often skip work, and generally forget about work discipline and motivation in every possible way.

What to do? If you are so bored at work, you should highlight this problem to the manager and think together how to use your skills and qualifications to perform new, unusual tasks. If such a solution is not possible in the current company, the best answer to the question “What to do if you are bored at work?” Is to try to find your calling in a new place.

Otherwise, you run the risk of spending a lot of time on something that not only does not bring you satisfaction, but also contributes to your vegetative existence (read: degradation) as a professional.

The decision is made: how to leave gracefully

When you finally decide to leave your job, you will inevitably have to discuss this with your superiors. If you have a good relationship with the manager, he or she can accept your decision without any questions or explanations.

However, the situation is not always so rosy, so it is worth preparing in advance for such an important conversation. For such cases, we have some useful tips.

Only confidence and a clear plan

Once the decision to quit is made (congratulations!), it is important to stick with that choice to the end. Company management may try to convince you that the reasons for leaving are insignificant. They will do everything possible to change the situation: they will ask you to work a little longer or promise to increase your salary. Of course, there is a chance that this will happen, but it is important to remember that after some time, when the “honeymoon” is over, you again risk being at the same crossroads.

Write down a list of reasons for leaving and try to think through possible arguments and objections from the company – this way you will calculate several possible scenarios for the development of the conversation and become more confident before the upcoming meeting.

“When I have to explain my reasons for changing jobs, I formulate in advance the most important of them, depending on who I will be talking to. It is important that even after leaving, I always try to stay on good terms with the manager and colleagues.”

ElenaLead Software Testing Engineer, Ukraine, Kiev

Keep your answers short and without excuses

Whatever your reasons for leaving, you don’t have to explain everything, let alone come up with excuses or excuses. You have the right to feel uncomfortable during the conversation, but remember that this is your life and your decision. No one has the right to blame you for wanting to take advantage of opportunities that are better suited to your goals.

Politeness and again politeness

Even if the discussion about your plans to quit gets quite emotional, be as polite as possible. After all, you never know if you will have to deal with former colleagues and bosses in the future. You might need a referral, you might be interested in a new project at an old company, or you’ll get a job offer with better terms – so make sure you’re focusing on facts and not feelings when you’re talking.

The reason for leaving work in the resume and at the interview: what to write and say?

Now it’s time to think about how to talk about the reasons for leaving a job at future interviews, and sometimes on a resume.

The main rule at interviews: never describe your dissatisfaction with the conditions of your previous job in colors and refrain from negative evaluation of former colleagues – such behavior of the candidate absolutely repels potential employers.

If the company where you want to get a job requires you to describe the reasons for leaving your job on your resume, in the same way try to state all the facts briefly and objectively, avoiding any emotionality.

Conclusion

If you still cannot decide whether you have enough reasons to quit, reread this text again, highlight all the points that are relevant to you and evaluate the number of “red flags” that clearly signal the need to find something new. We are sure you can make the right decision. The main thing to remember is that dismissal is not the end, but a step towards new professional discoveries and achievements.

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Maryia KonashContent Strategist

why exhaustion is not a personal, but an organizational problem — Career on vc.ru

And its solution is in the hands of the manager, not the employee. Reminder edition material.

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The problem of professional burnout has been relevant for many years, but recently it has sharply worsened. Why do we burn out more and more and how to avoid it? Gradually, experts begin to emerge the answer to this question.

Who is to blame for the fact that we burn out

The traditional answer is ourselves. They failed to balance work and rest, were not competent enough, failed to adapt, succumbed to procrastination. Explanations may vary, but the essence does not change – this is always our mistake, for which we pay with a loss of motivation and productivity.

But if it’s our fault, isn’t it strange that the symptoms of burnout are not like frustration (disappointment over not being able to achieve what you want), but depression? And it seems so much so that some experts even consider this condition a variant of a depressive disorder.

Psychologist Irwin Schoenfeld examined 5,000 burnt-out teachers and found that 90% had symptoms of clinical depression: apathy, depression, and a sense of helplessness. Other researchers have found that symptoms of burnout and depression tend to worsen in parallel: the worse the burnout, the deeper the depression.

As clinical psychologist Natalie Datillo notes, burnout is often accompanied by a typically depressing sense of powerlessness: people feel that despite their best efforts, they can’t change anything in their lives.

Swiss expert Renzo Bianchi even suggests this test in The Atlantic: When you face a psychological problem at work, ask yourself, can you eliminate the stressor? If the answer is “yes”, then this is not burnout yet. But if you realize that you can’t change the situation and can only passively wait for negative consequences, then you have begun to burn out.

Why do we behave in a state of burnout as if we were faced with an insurmountable external obstacle? Because that’s the way it is. To see this, just look at the top six causes of burnout identified by UCLA psychology professor Christina Maslakh:

1. Excessive workloads and tight deadlines.
2. Lack of control over the work process and decision-making authority, combined with increased demands for results.
3. Lack of professional recognition.
4. Toxic work environment: disrespect and discrimination, conflicts in the team.
5. Favoritism: undeserved privileges for individual employees.
6. Monotonous and uninteresting work.

It is obvious that almost all of these factors are not associated with personal mistakes, overstated ambitions or miscalculations in time management. Reduce workloads, moderate demands, eliminate hard deadlines, avoid overtime work, allow you to change jobs, help you choose a more convenient schedule and reward for achievement and initiative – who does it depend on?

Who will stop burnout

Psychologist Adam Grant believes that there are three keys to solving the problem of burnout: adequate requirements, optimal control and the necessary support. And all three are in the hands of leaders.

Research also clearly shows that burnout is an organizational problem. And management is responsible for organizing the workflow. But the bosses are not the evil geniuses in this story. They may not always be able to organize work in a way that eliminates burnout. However, they may try to remedy the situation.

According to McKinsey, company executives have recently been actively implementing special programs to improve the mental health of employees, inviting coaches and psychologists, organizing yoga classes, conducting stress training, seminars on balanced nutrition and the development of positive thinking. But studies show that these measures often do not have the desired effect. And there are at least two reasons for that.

The first one is individual. Workflow experts Yu Jie Heng and Kira Shabram point out in an article in the Harvard Business Review that there are three types of burnout. And what is useful in one case may be ineffective or even harmful in another.

To cope with burnout, one must first determine which of the personal resources have been exhausted and need to be restored.

• Mental and emotional exhaustion. In this case, programs and courses on self-optimization can only increase tension and guilt. Helpful recommendations are often perceived as an additional burden and confirmation that you could not cope with the problem on your own. To restore internal resources, experts advise to slow down and take care of yourself. Short breaks in the working day will help here – for meditation, a walk, a snack or a dream.
• Social exclusion at work. In this case, meditation and other self-centered activities can only aggravate the condition. Therefore, just collective courses are useful, in which you can get closer to colleagues. When a person suffering from emotional alienation switches to solving other people’s problems (even just spending a few minutes a day discussing other people’s concerns and wishes), burnout levels decrease.
• Loss of faith in one’s own effectiveness. In this case, classes are needed to help restore self-esteem. Workplace positivity expert Mandy O’Neill suggests trying to start a new project that has nothing to do with work. For example, take up photography or develop the habit of running in the morning. The main thing is to feel like the master of the situation again.

The second problem is systemic. The WHO defines burnout as the result of prolonged stress in the workplace. But what creates it? When at 19The term “burnout” itself appeared for the first time in the 70s, it was believed that it was mainly doctors, psychologists, teachers and social workers who were subject to it, that is, people who, on duty, often face human problems and suffering. Then it became clear that you can burn out in any profession.

Recently, the drastic transition to remote work and the resulting disruption of the usual work and rest routine are often blamed for increased stress. Two-thirds of Amazon, Microsoft, Google and Facebook employees said in a survey that they feel more exhausted due to the need to adapt to a new work rhythm. 42% of Russians also complain about emotional exhaustion. But the burnout epidemic began long before the coronavirus pandemic. Already in 2018, 23% of American workers suffered from it.

Burnout is not really a curse of certain professions or the result of external circumstances, according to BuzzFeed News contributor Ann Helen Petersen. It is a natural product of the modern recycling culture that has become the norm in all industries around the world. All of us, employees and managers, have become hostages of this efficiency model.

Workers find it natural to take on excessive workloads. And managers find it natural to overload them with work. Because of this, sooner or later, each of us develops what Petersen calls “paralysis of everyday affairs.”

We simply cannot cope with all these tasks at the same time, even if we are able to solve each separately. Their number paralyzes us. This is where the feeling of impotence, helplessness and apathy comes from. Of course, we can take a vacation or a day off. We can take a break for yoga or get emotional support from friends at lunchtime. But this is a temporary compromise.

To truly address burnout, we all need to realize that work stress is more than just a necessary evil. It has become something of a performance indicator for us. And while it seems to us that burning ourselves at work means being effective, we will burn out.

The article was prepared by the online publication Reminder, which is dedicated to health, psychology and practical philosophy. More useful information can be found on our Facebook pages, Telegram or mailing list.