Feeling Depressed about Work? Here's how you can lift your spirits and boost fulfillment

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Apr 13, 2022

✨POV✨: It's Monday and time to wake up for work. But before the day has even begun, you're dreading the 8-9 hours you have to spend in the workplace. You're feeling a lack of motivation, wish you could take the day off, or feel stuck with the work you have to do.

Most of us have had those days, right? When we wanted to skip work because it didn't feel exciting or rewarding.

This has become an increasingly common phenomenon: experiencing intense feelings of detachment or disharmony with our work or workplace. Introducing work depression.

Burnouts, feeling misunderstood or mistreated by our colleagues, and having almost no motivation to work or be productive have all become commonplace in the workplace.

Signs of poor mental health in the workplace can look like 🚧

Withdrawal from colleagues or peers

Low motivation

Low productivity and not meeting potential

Frequent absences

Feeling irritable, stressed or anxious

These symptoms indicate depression if: 1️⃣ they are experienced for longer periods (months or years), 2️⃣there is no clear reason for having these feelings, or, 3️⃣the depression affects other parts of our life (like relationships).

Depression is not just feeling unhappy at work because our boss reprimanded us or because we didn't reach our potential on a project. It's a real struggle of coping with our mental health in a high-pressure environment.

What causes workplace depression? 🔌

The symptoms of mental health issues can either be caused by work or be caused by other aspects of our life which are affecting our work. Some of the common causes which stem from the work itself are:

Not feeling in control of the type of work or workload

Being overworked or under-rewarded

Having a toxic work culture

Doing work that goes against your values and goals

Not having a work-life balance

Feeling disposable and often reprimanded without reason

But worry not, having these feelings might feel more permanent, than they are and there are some straightforward ways to boost your mood in the workplace.

How can we lift our spirits? 🏋🏽

If there is a choice, the most obvious answer is to switch jobs or drop specific projects.

But if that is not an option, here are a few ways to make your time at work (which takes up a majority of our life anyway) more worthwhile and value-adding.

👁️ Awareness

The first step is to build awareness of our feelings and where they stem from. Identifying the cause of our feelings paves the way to develop healthy coping strategies. You can do this by journaling, meditating, or even becoming more mindful of your thoughts and emotions.

🤳🏽 Mini therapy

This is a great way to build awareness and develop healthy coping mechanisms.

When you're feeling a specific discomfort like ‘I see my anxiety taking hold of me’ or ‘I want to untangle the chaos in my mind’, you can take out 10 minutes of your time to do a mini-therapy, to help you feel better right then and there.

This can help you save the time you might otherwise spend ruminating on those negative emotions or help boost your productivity faster.

🔍 Focus

Another hack is to organize your work using available strategies that break down larger tasks into smaller bursts of effort. You can use the Eisenhower Matrix, S.M.A.R.T. goals tool, or the Pomodoro technique, to name a few.

🎊 Include a fun daily ritual

Add an element you enjoy into your workday. Maybe have a steaming cup of your favorite beverage at 4 PM as you watch an episode of a tv series, catch up with a friend over text/call during your break, or take a walk outdoors with your favorite music plugged into your ears. You can take out 20-30 minutes of me-time, which can also help you feel refreshed while you're working.

🫂 Be kind to yourself

Last but not the least is to practice positive self-talk. Affirm yourself - that you are beautiful, smart, and worthy. And take note of when you're being unkind to yourself in your thoughts and correct them with more reassuring statements. To know more about how you can practice self-kindness, click here.

To conclude 🏳️

Work takes up a significant chunk of our life, making it more critical for us to enjoy and grow in our time spent working. And who knows, it might just become one of our favorite parts of the day.

Please Note 🚩

Severe Depression (aka clinical depression) is a mental illness that can be of two different types - mild depression and major depression (aka major depressive disorder). Common depression symptoms include prolonged depressed mood, low self-esteem, mood swings, loss of interest, and having trouble focusing. Other physical symptoms include sleep problems, weight gain, excessive sleeping, or having difficulty concentrating.

Depression is also often accompanied by a mood disorder or other mental disorders such as seasonal affective disorder, bipolar disorder, or premenstrual dysphoric disorder. If you have such symptoms of depression or thoughts of self-harm, please use the national suicide prevention lifeline or contact a mental health professional to seek treatment options.