The satisfaction and security of work can lead to positive self-esteem and a sense of belonging. But how can you keep working when you feel depressed?
An important part of living well with depression is to engage in as many regular daily activities as possible, including work. But, you may not feel positive or that you belong at work when experiencing depression. Working and talking with others could take an enormous effort. You may have difficulty concentrating and feel unmotivated.
Fortunately, you’re not alone. Many people with depression have found ways to be successful in the workplace and their chosen careers by identifying reasonable accommodations that work for them.
Creative (and Reasonable) Accommodations for Work
A reasonable accommodation is “a modification or adjustment to a job, the work environment, or the way things usually are done that enables a qualified individual with a disability to enjoy an equal employment opportunity,” according to the Job Accommodations Network.
To get a reasonable accommodation you must disclose to your employer that you have a disability. Disclosing your disability and requesting an accommodation is a personal choice and entirely up to you!
An advantage of talking with your employer about your disability is that it opens the door to exploring ways to modify your job that benefits both you and your employer. It is worth considering, but only you can make that choice.
Whether or not you talk with your employer about your mental health, think about whether making changes in any of these areas could improve how you’re able to cope with depression at work. Be creative. Can you think of other changes that could change how you feel at and about work?
Before Getting to Work
- Get enough sleep. This can be a huge factor in dealing with depression and having the ability to do daily routines.
- Try consistent exercise. Exercise or being more active can lift your mood.
- Practice Mindfulness: a few minutes to stop and just focus on breathing can set you up for dealing with daily stress.
Scheduling
A flexible schedule could include one or a combination of these accommodations:
- A flexible work-from-home schedule.
- Part-time work hours, job sharing, adjustments in the start or end of work hours, compensation time, or “makeup” of missed time.
- Time off for medical appointments, flexible use of vacation time, and additional unpaid or administrative leave for treatment.
- Take breaks to go for a walk, take a lunch break, or get outdoors. When needed rather than stay on a fixed schedule, more frequent breaks, considering backup coverage during breaks, and telephone breaks during work hours to call professionals and others needed for support.
Work Environment
Although a perfect work environment is unlikely, a few changes to your environment could make a big difference in how you feel:
- Work in a quiet area.
- Use natural or full-spectrum lighting in your work area.
- Block out distractions with a headset and listen to music or white noise.
- Make your workspace inviting by adding photos, plants, or art that create comfort.
Job Tasks
Concentrating on and completing tasks can feel daunting when you’re depressed. Think about if making changes in how you complete your tasks could make a difference:
- Break large assignments into smaller tasks.
- Plan for additional time for training and learning.
- Create and use daily “to-do” lists, step-by-step checklists.
- Explore how written or verbal instructions could work better for you.
Management
Asking for a different supervisor or a change in positions is not considered a reasonable accommodation. But don’t give up. Sometimes a small change in communication can change a relationship and result in higher work satisfaction and performance.
- If you have difficulty with the way your manager communicates with you, suggest a different way to communicate that would increase your work performance.
- Would more frequent communication help you prioritize your tasks? Let your manager know what could help you be more efficient.
- Ask your employer or human resources department if they have an Employee Assistance Program (EAP), which is a free and confidential service that can help employees with mental health issues.
Learn More about Working with Depression and Reasonable Accommodations
We’ve touched on just a few solutions and changes to think about that could make work a positive part of your life when living with depression. Here are some other articles that may be helpful:
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