Depression and Anxiety: How It Effects You At Work And The Work Place

      Depression is a mental health condition that impacts your emotions, thoughts, and behavior, making it difficult to function effectively both at home and in the workplace.  Depression is a serious mental health issue that affects about 21 million Americans, or 8.4% of the country's population (WebMD, What to Know About Depression And Work, 2023).  It is categorized as a mood disorder, and can manifest in different types, including major depressive disorder, postpartum depression, bipolar disorder, persistent depressive disorder, and seasonal affective disorder.  Depression often emerges in the late teens to mid-20s.  Woman are more likely than men to experience this condition. 

     Typically, a person may experience symptoms of depression for two weeks or longer, with varying levels of severity.  While each condition has its own distinct features, they typically share common signs and symptoms.  These symptoms can be:

               - Feeling sad, anxiety, or emptiness

               - Loss of interest in pleasure in activities they previously enjoyed

               - Difficulty concentrating and making decisions

               - Changes in appetite, overeating or not eating enough

               - Trouble sleeping, or sleeping too much

               - Fatigue

               - Restless activity or slowed movements and speech

               - Feelings of worthlessness, guilt, or hopelessness

               - Thoughts of suicide or self harm

               - Ongoing physical symptoms like headaches, digestive issues, or muscle pain

     Depression can significantly affect work performance, leading to presentism, being at work but not fully engaged, and absenteeism.  It can also negatively impact various aspects of employee performance, such as focus, decision-making, time management, task completion, social interactions and communications.

      Anxiety is characterized by ongoing worry, fear, and even panic, and it may occur alone or alongside other mood disorders like depression.  Symptoms of generalized anxiety disorder include:

               - Feeling nervous or on edge

               - A faster heart rate

               - Catastrophic thinking

               - A sense of impending doom or panic

               - Increased sweating and trembling

               - Difficulty focusing or concentrating

               - Trouble sleeping

               -  Digestive issues

      Anxiety disorders can significantly affect performance in the workplace.  Individuals may decline promotions or opportunities that involve travel or public speaking, find reasons to avoid office parties, staff lunches, and other events or meetings with colleagues, or struggle to meet deadlines.  Common challenges faced by people with anxiety disorders include handling problems, setting and meeting deadlines, maintaining personal relationships, managing staff, participating in meetings, and delivering presentations.

     When someone is feeling depressed and unmotivated it's not just a case of having a "bad day" at work.  They endure a series of difficult days that only worsen their mental health but also impact their job performance and, often, their coworkers. Anxiety can also have a negative effect on one's work performance.  Here are some ways these mental health disorders can affect the workplace:

               - Safety:  Lack of sufficient sleep, especially over several consecutive days, can result in decreased focus and coordination.  This can create dangerous situations, particularly if the person is required to operate machinery or work in an environment with potential hazards.

               -Missed Deadlines:  Someone who is depressed or anxious may struggle with concentration, making it difficult to stay focused.  As a result, an employee might take longer than usual to finish tasks or start missing deadlines because they can't maintain focus long enough to complete their work on time.

               - Increased Mistakes: A worker dealing with anxiety and depression may struggle to concentrate on their job or tasks, as their mind is preoccupied with the symptoms of their condition.  While minor mistakes may go unnoticed initially, they can accumulate over time and result in poor performance.  In some cases, significant errors could even put the person's job at risk.

               - Problem With Other Coworkers: Depression and anxiety can distort a person's perception and increase irritability, leading to miscommunication and potentially unpleasant interactions that affect the work place culture.  Someone dealing with these conditions may struggle to hide their negativity from colleagues, which can further harm the work environment and relationships

               - Absenteeism: Anxiety and depression can produce physical symptoms similar to stress.  It's common for individuals to experience intense headaches and gastrointestinal issues may lead them to take sick leave.

     The more employers prioritize and highlight mental health, the more it becomes normalized, encouraging employees to seek care when needed.  Below is valuable information to share with employees and managers to increase awareness of depression in the workplace.  They should look for the following signs:

              - Withdrawal from their team, or isolates themself

               - Indifference

               - Putting things off, missed deadlines, have accidents

               - Seems "scattered" or absentminded

               - Procrastination, indecisiveness, slowed productivity

               - Late to work, afternoon fatigue

               - Unsure of abilities, lack of confidence

               - Low motivation, detached

               - Inappropriate reactions, strained relationships

              - Change in appearance

          Promoting and protecting mental health in the workplace involves strengthening the ability to identify and address mental health concerns, particularly for those responsible for supervising others, such as managers.  To help protect mental health in the workplace try:

              - Providing manager training focused on mental health, helping them recognize and respond to emotional distress in employees, develop key interpersonal skills like open communication and active listening, and understand how work related stressors impact mental health and can be managed effectively.

              - Offer mental health literacy and awareness training for employees to increase their understanding of mental health and reduce stigma surrounding mental health conditions in the workplace.

             - Implement individual interventions aimed at building skills to manage stress and alleviate mental health symptoms, including psychosocial support and opportunities for physical activity to promote well-being.

     Experiencing stress at work is something everyone faces, and it's completely normal.  However, when stress becomes persistent, irrational, overwhelming, and starts affecting daily tasks, it could signal depression and/or an anxiety disorder.  Some tips to help make work more manageable:

               - Flexible Schedule: Consider discussing with your employer the possibility of adjusting your work hours.  Since depression can disrupt sleep, starting your day a little later may help reduce stress and improve your productivity.  

               - Break Large Tasks Into Smaller Steps:  To enhance focus and concentration, try breaking big tasks into smaller, manageable parts.  Completing smaller tasks can help you feel more accomplished and motivated to keep going.

              - Open Communication:  By being open, your colleagues can offer more understanding and support, and your employer may assist in finding resources that can help you continue working while managing depression.

              - Design a Comfortable Workspace:  Since your mood can influence your depression symptoms, create a calming and cozy space.  Consider adding personal touches like photos, or soothing colors to make your workspace more inviting and pleasant.

               - Work For More Than Just Financial Reasons:  Beyond the financial benefits, work can be important for your self-esteem and can contribute to your social identity.

               - Educate Yourself:  Learn to recognize the symptoms of your anxiety disorder and how to manage them if they arise while you're at work.

               - Practice Time Management:  Create to do lists and prioritize your tasks.  Make sure to allocate enough time to complete each project or task.

               - Do It Right The First Time:  Taking extra time at the beginning can save you from headaches later on when you might need to redo your work.

               - Be Realistic:  Avoid overcommitting or taking on projects if you don't have the time or capacity to compete them properly.

               - Ask For Help:  If you're feeling overwhelmed, don't hesitate to ask a coworker for assistance.  You can always return the favor later.

               - Communicate:  If you have too much on your plate, speak up calmly and diplomatically.  Your supervisor may not realize you're overloaded.

               - Stay Organized:  While organizing your desk or computer may seem like a low priority, it can save time in the long run and help prevent future problems.

               - Avoid Toxic Coworkers:  Try to ignore negativity and gossip in the workplace to protect your mental space.

               - Take Breaks:  A quick walk or a few minutes of deep breathing can help clear your mind and refresh you.

               - Set Boundaries:  Try to keep work at work.  Avoid checking your email or voicemail after hours to maintain a healthy balance.

               - Savor Success:  Before jumping to the next task, take a moment to celebrate your achievements.  Be sure to thank those who helped you along the way.

               - Plan a Vacation:  Taking time off can leave you feeling recharged and ready to tackle your next project.

               - Take Advantage of Employer Resources:  Your workplace may offer benefits like an employee assistance program, gym discounts, or skill-building courses.  Make sure you know what's available to you.

               - Be Healthy:  Eat a balanced diet, get enough sleep, exercise regularly, and limit caffeine and alcohol.  Taking care of both your body and mind will help you handle stressful situations more effectively.

               - Exercise Regularly:  Regular exercise is crucial for your health.  It helps release endorphins, the "feel-good" hormones produced during physical activity.  You don't need intense workouts.  

               - Practice Stress Management Techniques:  Some people find yoga beneficial, while others prefer meditation.  Explore different methods to help you relax and manage anxiety.

               - Get Enough Sleep:  Sleep is essential for your health, yet many people don't get enough. Anxiety can lead to either chronic insomnia or excessive sleep.

               - Consider Medication:  In some cases, medication can assist in managing anxiety.  It is most effective when combined with other strategies like a balanced diet, and sufficient sleep.

               - Therapy:  If chronic anxiety is affecting your ability to handle daily tasks, talking with a licensed clinical psychologist can be very beneficial.

     Taking care of yourself is crucial.  It is essential to have regular check ups with a medical professional.  If you are feeling depressed or if you have noticed anxiety seek medical advise from a medical professional.  Don't wait until it is too late.