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Dealing with Depression Affecting Work: 5 Strategies for Office and Remote Work
Theodora Blanchfield
Work stress is inescapable for most of us, but if you are living with depression, you may be experiencing added stress caused by your symptoms. Depression may affect work due to symptoms like lack of motivation, inability to focus, loss of energy, difficulty sleeping, and losing interest in work you previously enjoyed. This feeling of not being able to be as productive as usual can create a vicious cycle—you feel like you can't get work done because you're depressed, and depression symptoms may get worse because you can't get work done.
This is far from unusual. Greenbrook's Virginia Regional Medical Director,
Dr. William Sauvé , notes that difficulty focusing is one of the most common—and least talked about—symptoms of depression.
"Cognitive impairment is a major symptom [of depression] and probably one of the most common. Word finding, processing speed, maintaining attention, switching attention—all of these cognitive skills are diminished in those with depression," he explains. "It can often be very subtle ... On the outside, coworkers wouldn't notice anything wrong. But my patients feel a little more slowed down, or as if it's taking more energy to focus and get work done."
If this sounds familiar, you're not alone. There are strategies you can implement during your work day that can help, as well as professional treatments that can lessen your symptoms.
Unique Challenges of Working from Home
If you're dealing with depression while working from home—especially if you're not accustomed to working from home—you are probably facing added stressors. When you're used to working in an office around people, shifting to working from home can cause feelings of loneliness or isolation, which can magnify depression. Plus, although you may not miss your commute, getting dressed and leaving your home may have provided a certain amount of structure to the day. With home and work being the same place, it is easy for boundaries to erode and work-life balance issues to arise.
In many cases, the same strategies for productivity and focus apply when you're working from home as when you're working in an office. If you're home, though, it may be a good idea to reach out to coworkers or a support network for help staying motivated and being held accountable. Knowing there are other people checking in on you could help lessen the feelings of isolation, making working from home with depression more bearable.
How to Reduce Your Symptoms
Here's a few strategies to make work a bit more manageable when keeping track of emails and deadlines begins to feel like a monumental task.
1. Be Realistic
Consider this example: Perhaps when you're feeling your best, you typically complete about 10 tasks per day. But when you're dealing with depression, maybe you can only complete five. This is common and understandable for those managing depression, and is not a personal failing. Instead of trying to force yourself to work harder, it's important to be realistic about what you can reasonably handle.
Take a look at your workload and determine the things that absolutely need to get done that day. By identifying the highest priorities, you can accomplish the essential tasks without overextending yourself. Setting realistic expectations for yourself is self-care, too.
2. Time Block
Sometimes, facing the expanse of a full work day can feel incredibly overwhelming, and procrastination comes in. Instead, try scheduling your tasks as if they're meetings so you have a manageable plan of how you will organize your day and your work. You can put chunks of time on a digital calendar to give yourself a visual of the day, or use focusing strategies like the
Pomodoro Technique to help yourself avoid procrastination.
3. Break Tasks Down
Let's say that one of your tasks is to write an article. That's the big task, but that includes research, interviews, and writing. Rather than tell yourself you'll write the whole thing at once, focus on one bit of a project at a time. That way, you'll give yourself small wins, activating a
small hit of dopamine from your body's reward system.
4. Talk to Your Boss
If you feel comfortable, it might be worth trying to talk to your boss so they know what's going on. They may be able to help you work out arrangements, such as moving some less-urgent assignments off your plate or giving you some extra time. If working from home might help, they could help you find a plan that works for both of you.
5. Take a Mental Health Day
Some days, none of these strategies will be enough—and that's okay! Just as you should take a sick day if you have the flu, you should take a mental health day if you need it. Just be sure not to spend the day checking your email or reaching out for updates. Try to unplug, and treat yourself to a nourishing activity like a massage or a long walk.
Taking Steps to Feel Better
Dealing with depression that's affecting your work can sometimes feel like wearing a heavy coat you can't take off. If you're struggling with depression, the strategies above can help in the short term. But they're no substitute for getting medical treatment.
Seeking treatment like psychotherapy and antidepressants can help you feel better at work and in all other areas of your life. If you're not sure where to start, your primary care provider can help.
However, if you've already begun seeking treatment and have tried multiple depression medications with no results, there are other options available to you. Non-medication treatments, such as
Transcranial Magnetic Stimulation (TMS), often work where medications haven't.
It's important you find a treatment option that works well for you. After all, prioritizing and supporting your mental health is key to improving your quality of life, whether on the job or not.
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Starting any medical treatment for the first time can leave you with questions, especially if you’re looking forward to the benefits it may bring. It’s no different when you’re preparing for your nasal esketamine treatment. Your previous mental health treatments may have consisted solely of taking antidepressants at home or visiting a therapist’s office for cognitive behavioral therapy (CBT), so nasal esketamine is probably a new treatment experience for you. If you're wondering what it's like to start nasal esketamine and get ready for your first session, keep reading. Getting Started with the Nasal Esketamine Treatment As with any new treatment, you’ll first talk to your primary care provider or psychiatrist about whether nasal esketamine is a good fit for you. Alternatively, you can schedule your esketamine nasal spray consultation with a treatment center (such as Greenbrook) that has certification by the FDA’s Risk Evaluation and Mitigation Strategy (REMS). At Greenbrook's REMS-certified nasal esketamine treatment centers, our Greenbrook-affiliated psychiatrists and psychiatric nurse practitioners will review your medical history and also conduct our own assessment to help determine whether nasal esketamine treatment is right for you. Certain conditions, including blood vessel disease and a history of psychosis, may make treatment a risk for you. Make sure you discuss all previous and present conditions with your doctor or nasal esketamine provider before beginning treatment. If the medication is deemed a good fit, you’ll receive your prescription from the Greenbrook-affiliated provider. Your Greenbrook Care Team will put together a personalized care plan for the weeks and months to follow. Keep in mind that you will need to take a standard (oral) antidepressant along with your nasal esketamine treatment. There are two important regulations to note when it comes to preparing for treatment: Each treatment is followed by a mandatory two-hour observation period. This means you will need to plan to stay at the center for at least two hours following your self-administration of the esketamine nasal spray. You cannot drive during the rest of the day after treatment and must arrange for transportation. These regulations are mandatory. It may be helpful to sit down and plan out several weeks’ worth of transportation once you know your treatment schedule. In addition, if you’re wondering what to bring for the treatment, we recommend entertainment such as an audiobook or playlist of favorite songs and a pair of headphones. You may want them during the two-hour observation period. What to Expect During Nasal Esketamine Treatment On the day of treatment, you’ll need to stop eating any food two hours before your appointment and stop drinking all fluids 30 minutes before you come in. Your Greenbrook Care Team will confirm that you are prepared for the two-hour observation period and that you have a ride home. You’ll get the opportunity to practice using a “trainer sprayer” that mimics the real nasal esketamine sprayer but does not release any medication. The Care Team will encourage you to use the restroom and set up your preferred environment in your private treatment bay or room. Some patients like reduced lighting, for example, while others don’t request light adjustments. You’ll complete a depression scale before each treatment session. Your Greenbrook provider will confirm that the dose kit is yours, show you how to administer it, and then hand it to you. Each sprayer contained 28mg of Spravato esketamine nasal spray. Patients usually start with two sprayers (56mg) and soon increase to 84mg (three sprayers) per treatment. But, your dosage maybe vary. Should you be left with a metallic taste by the spray, the Care Team will offer suckers to help make the flavor dissipate. After your dose, you’ll be encouraged to lie back in your comfortable recliner. While most patients enjoy a quiet setting, Greenbrook is prepared to accommodate patients with a more animated reaction to the medication. You may feel sleepy, dizzy, mildly dissociated, and/or nauseated during treatment. Greenbrook's Care Team is readily available if you need assistance. How to Prepare for after your Nasal Esketamine Treatment Most side effects begin to wane in the second hour of observation, but if you’re wondering, “Is it safe to drive immediately after nasal esketamine treatment?” the answer is a resounding no. In addition to the mandatory ride home, you will need to block off time to rest and let side effects fully dissipate. This extended rest period is especially important in the first weeks of treatment when you’ll have treatment twice a week. Do not drive or operate machinery of any kind until the day after treatment. Just take it easy, relax, and take care of yourself. If you’re unsure what activities you can do or should avoid during this time, talk to your Care Team for more information. While side effects tend to dissipate completely after a good night’s sleep, many nasal esketamine patients begin feeling relief from depression symptoms within hours of their treatment. Other Tips in Preparing for Your Nasal Esketamine Treatment At Greenbrook, we make every effort to schedule your treatment in the afternoons or whenever it is most convenient for you. We encourage you to see each treatment session as an opportunity to relax and take care of your mental health. If you have any questions or concerns, talk to your doctor or the Greenbrook Care Team. At Greenbrook, we’ll help you feel at ease when preparing for each treatment session. Schedule A Free Consultation To get started with nasal esketamine, schedule your free consultation today.
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