Navigating the workplace: Coping with depression in a high-pressure environment

Introduction

The modern workplace is often characterised by high-pressure environments, tight deadlines, and the constant pursuit of excellence. While these factors can drive innovation and productivity, they can also take a toll on the mental health of employees, leading to conditions such as depression. Coping with depression in a high-pressure workplace requires a combination of self-awareness, support from colleagues and supervisors, and the implementation of coping strategies. In this article, we will explore the challenges of navigating the workplace while dealing with depression and provide practical tips for individuals and organisations to create a more supportive and inclusive work environment.

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Understanding depression in the workplace

Depression is a prevalent mental health condition that can affect anyone, regardless of their professional background or level of success. Depression can affect one’s mood, thoughts, and behaviours. The mood disorder is characterised by the following symptoms:

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• Feelings of sadness
• Loss of interest in activities that were previously enjoyed
• Changes in appetite (increased or decreased) leading to changes in weight (increased or decreased)
• Changes in sleep patterns (sleeping too much or too little)
• Loss of energy and feelings of fatigue
• Feeling worthless, helpless, hopeless
• Thoughts of harming oneself or others, or of ending one’s life.

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Depression can be caused by several factors including stressful situations, traumatic experiences, genetic predispositions, and changes in brain chemistry. 

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In a high-pressure workplace, the risk of developing or exacerbating depression is often heightened due to factors such as long working hours, unrealistic expectations, and a competitive atmosphere. Having dismissive managers, lack of rewards, and workplace gossip/bullying can also add to the work-related stress and depression. A toxic atmosphere combined with excessive workloads and limited social support can also factor in. The stigma surrounding mental health in the workplace can also prevent individuals from seeking help or disclosing their struggles, leading to a sense of isolation. Depression in the workplace can also manifest as:

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•  Absenteeism and missing meetings and work deadlines
• Decreased productivity and procrastination
• Low motivation
• Anxiety towards work
• Boredom with the job and indifference towards the job
• Loss of interest in tasks that were previously found to be fulfilling and interesting
• Difficulty concentrating and paying attention to the tasks
• Difficulty with retaining new information
• Excessive errors in work tasks that were previously managed appropriately
• Impairment in the ability to make decisions
• Isolation from work colleagues and peers 
• Lack of confidence 

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One of the challenges of coping with depression in a high-pressure environment is the expectation to constantly perform at a high level. Employees may fear that admitting to mental health struggles will be perceived as a sign of weakness or incompetence, potentially jeopardising their career advancement. As a result, many individuals choose to deal with their experiences privately, further exacerbating the impact of depression on their well-being and job performance.

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Building a supportive work environment

Creating a supportive work environment is crucial for employees dealing with depression. Organisations must foster a culture that values mental health and provides resources for individuals to seek help without fear of judgement. This involves promoting open communication, reducing stigma, and implementing policies that prioritise employee well-being.

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Leaders and supervisors play a key role in setting the tone for a supportive workplace. By modelling healthy work-life balance and prioritising mental health, they create an environment where employees feel comfortable addressing their struggles. Training programs for managers on recognizing signs of mental health issues and providing appropriate support can contribute to a more compassionate workplace culture.

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Individual Coping Strategies

While organisational support is essential, individuals coping with depression in a high-pressure workplace can also employ strategies to manage their mental health. Developing self-awareness is the first step – recognizing the signs and symptoms of depression and acknowledging the need for support. Seeking professional help from a therapist or counsellor can provide valuable coping mechanisms and tools for navigating workplace challenges.

Establishing healthy boundaries is crucial in a high-pressure environment. This includes setting realistic expectations for oneself, learning to say no when necessary, and prioritising self-care activities. Regular exercise, adequate sleep, and mindfulness practices can contribute to overall well-being and resilience in the face of workplace stressors.

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Connecting with colleagues who understand and empathise with the challenges of the workplace can create a supportive network. Sharing experiences and coping strategies with trusted coworkers can reduce feelings of isolation and foster a sense of community. However, it's important to be mindful of personal boundaries and to seek professional help when needed.

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Organisational Initiatives for Mental Health

Organisations can take proactive steps to promote mental health and create a workplace that supports employees dealing with depression. Implementing employee assistance programs (EAPs) that offer counselling services and mental health resources can provide valuable support. Additionally, regular mental health awareness campaigns can help break down stigma and encourage open conversations about mental health.

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Flexible work arrangements, such as remote work options and flexible hours, can contribute to a healthier work-life balance. Reducing the emphasis on long working hours and acknowledging the importance of downtime can create a more sustainable and mentally supportive workplace.

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Training programs for employees at all levels on mental health awareness and creating a culture of empathy can contribute to a more inclusive and compassionate workplace. Encouraging open dialogue and providing resources for seeking help can contribute to a workplace where mental health is prioritised.

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Addressing stigma and changing perceptions

Overcoming the stigma associated with mental health in the workplace is a crucial aspect of creating a supportive environment. Organisations can take steps to address stigma by promoting mental health awareness, offering education on common mental health conditions, and emphasising that seeking help is a sign of strength, not weakness.

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Changing the language used around mental health can also contribute to a more inclusive workplace. Encouraging open conversations and using respectful and non-stigmatizing language when discussing mental health can create an atmosphere where employees feel safe disclosing their struggles and seeking help.

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Conclusion

‍Coping with depression in a high-pressure workplace is a complex challenge that requires a combination of individual and organisational efforts. By fostering a supportive work environment, encouraging open communication, and implementing mental health initiatives, organisations can contribute to the well-being of their employees. Individuals, in turn, can prioritise self-care, seek professional help, and build a network of support within the workplace. By addressing stigma and changing perceptions around mental health, we can create workplaces that prioritise the holistic well-being of employees, ultimately leading to a more productive and sustainable work environment.

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References

Heinz, A. J. (2018). Employment characteristics, work environment, and the course of depression over 23 years: Does employment foster resilience? Depression and Anxiety, 35(9), 861-867. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6123281/. 

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Melchior, M. et al. (2008). Work stress precipitates depression and anxiety in young, working men and women. Psychological Medicine, 37(8), 1119-1129. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2062493/. 

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“Mental health at work.” (2022, September 28). World Health Organization. https://www.who.int/news-room/fact-sheets/detail/mental-health-at-work. 

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Siegrist, J., & Wege, N. (2020). Adverse psychosocial work environments and depression- A narrative review of selected theoretical models. Frontiers, 11. https://www.frontiersin.org/journals/psychiatry/articles/10.3389/fpsyt.2020.00066/full. 

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“Understanding work-induced depression and what you can do.” (2022, January 4). Texas Health. https://www.texashealth.org/areyouawellbeing/Behavioral-Health/Understanding-WorkInduced-Depression-and-What-You-Can-Do. 

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“What is depression?” (2020, October). American Psychiatric Association. https://www.psychiatry.org/patients-families/depression/what-is-depression.