Experiencing occasional bad days at work is normal, but when hard days become the new normal, it may signal depression—a condition affecting 280 million people worldwide. Depression can manifest as visible sadness and exhaustion, but often appears in unexpected ways.
“Depression symptoms at work can sneak up on you, and it’s common to be tough on yourself about them rather than recognizing them for what they are,” said Shannon Garcia, a psychotherapist at States of Wellness Counseling in Illinois and Wisconsin.
Common depressive symptoms
Sustained hopelessness, diminished pleasure, weight changes, sleep disturbances, fatigue, worthlessness, or difficulty concentrating are symptoms that can affect you on and off the clock, said Ryan Howes, a psychologist in Pasadena, California, and author of “Mental Health Journal for Men.” To help distinguish between a bad day and depression, therapists shared work habits that are often disguised signs of depression.
1. Working harder to avoid going home
Depression can look different for everyone. Some coworkers may never guess you’re depressed because you remain a hardworking, reliable employee. “For successful working professionals who have made a career out of achievement and getting validation from work, depression might look more active,” said Alicia Velez, a licensed clinical social worker in Brooklyn, New York. She gave the example of an employee going through a divorce or caring for a sick family member: “You might have someone working more hours than usual, raising their hand for that long business trip, or wanting to tackle challenging cases. Validation and recognition at work tend to feel better than confronting that a marriage may be over or a family member may be at the end of his/her life.”
2. Withdrawing from coworkers
How you interact with coworkers can reveal whether you’re dealing with a bad day or something deeper. Withdrawing and isolating are common signs of depression, Velez said. “This may look like someone who used to actively participate in meetings is now quieter, sits in the back, or misses meetings altogether. Perhaps the employee no longer takes part in off-sites or after-work happy hours. They might find ways to evade interactions, let calls go to voicemail, or be slow to respond to emails.” In extreme cases, these behaviors can jeopardize employment, leading to a cycle of shame and guilt.
3. Missing deadlines and meetings
If turning in work on time or showing up is a daily struggle, it could be a symptom of depression, Howes said. He shared an example: “I knew someone who enjoyed his work, was actively engaged, and had lots of contact with coworkers. When he became depressed, he started sleeping through his alarm, showed up late, fell behind on deadlines, stopped going to lunch with colleagues, and became highly critical of his own and others’ performance. These changes were noticed by colleagues and bosses, who encouraged him to seek help. Through a combination of changing diet and sleep hygiene, therapy, and an antidepressant, he felt better within a few months.”
4. Angry outbursts at work
“Depression isn’t just feeling down in the dumps—it can make you super irritable too,” Garcia said. If every little annoyance sets you off at work, it could signal a deeper issue. People with depression may experience overt or suppressed anger, targeting colleagues. “At work, you may find yourself easily annoyed by everyone and everything. Your fuse is short with coworkers, customers, and even your inbox,” Garcia added.
5. Loss of motivation or interest
There’s a difference between a one-time boring assignment and a pattern of apathy. Notice changes in how you feel about work you used to enjoy, Garcia said. “You might notice yourself staring at your screen, pretending to be busy, or doing anything but tackling the big stuff. That loss of interest can have you thinking ‘I just don’t care’ about your work.”
What to do next if you suspect depression
If these signs resonate, you don’t have to deal with depression alone. Immediate steps can help:
- Listen to your body. If depression shows as hyper-functioning at work, check in with your body. Velez suggests asking: Are you more tired than usual? What’s your relationship with alcohol or marijuana? Are you sleeping too little or too much? How is your exercise routine? Are there points of nagging tension? “Physical signs can alert you that it may be time to acknowledge those uncomfortable feelings,” she said.
- Talk to loved ones and trusted peers. “The best way to start managing depression is to talk with someone about it,” Howes said. Open up to a friend or loved one about what you’re experiencing. Velez recommends asking trusted colleagues to stop by for a coffee chat or check in via text a couple times a week.
- Seek professional help. “Depression is very common and often responds well to treatment,” Howes said. “Talking with a physician or mental health professional is crucial. They can assess symptoms and recommend therapy, medication, or both.” With documentation, you may qualify for reasonable accommodations under the Americans with Disabilities Act, such as working from home or an altered schedule. Many workplaces offer Employee Assistance Programs (EAPs) with counselors for short-term therapy and referrals for other services.
- Assess whether your job is making depression worse. Using psychiatrist Dr. Aaron T. Beck’s research on cognitive behavioral therapy, Velez suggests tracking work activities for one to two weeks in a spreadsheet with columns for “pleasure” and “mastery.” “Having visual evidence can confirm or deny our feelings. It can let you know if you’re getting pleasure and mastery from your job or if it’s time to start looking for a new job.”
- Understand that tiny wins matter. “Depression often pushes you to isolate, do nothing, and be unkind to yourself. Doing the opposite, even in tiny ways, can really help,” Garcia said. If you struggle to get out of bed, try sitting up when you wake instead of staying horizontal. Break overwhelming projects into smaller steps or commit to just five minutes of focused effort.
Ultimately, remember that you are more than your depression. “See depression as something separate from who you are and practice resisting its urges,” Garcia recommended. Depression affects millions daily, but it is manageable with the right support.
