How to cope with depression at work?

Trigger warning: This post may be unsettling to some as it contains mentions of depression.


Depression — topic a lot of people choose not to talk about and frequently ignore or don’t know much about.

hy? Many think depression is a severe mental illness but in fact, it’s a common mental disorder that affects people of all ages, from all walks of life in all countries.

According to World Health Organisation (WHO), depression is an illness characterised by persistent sadness and a loss of interest in activities that you normally enjoy, accompanied by an inability to carry out daily activities, for at least two weeks

According to World Health Organisation (WHO), depression is an illness characterised by persistent sadness and a loss of interest in activities that you normally enjoy, accompanied by an inability to carry out daily activities, for at least two weeks.

In addition, people with depression normally have several of the following symptoms:

  • a loss of energy;
  • a change of appetite;
  • sleeping more or less;
  • anxiety;
  • reduced concentration;
  • indecisiveness;
  • restlessness;
  • feelings of worthlessness, guilt, or hopelessness; and
  • thoughts of self-harm or suicide

If you’re depressed at work and need a way to cope this, we’re here to help. Here are our 5 techniques or tips that could possibly help you on your everyday-Monday-blues:

Photo credit: Pexels

5 ways to cope with depression at work:

1. Talk to someone you trust

According to Mental Health America, one in 20 workers is experiencing depression at any given time. So, don’t be shy to speak out to someone you trust – it could be your friend, a colleague or even family member. Chances are, they are very much willing to help you one step at a time.

2. Learn a calming technique

Whenever you feel pressured or when anxiety hits, learn a few handy calming techniques so you don’t dwell on being tension. Try listening to the music that you like (most importantly, the genre or type that will calm you down), take deep breaths or even take a quick walk to shake it off.

3. Schedule and plan ahead

Schedule will help a lot especially during times everyone is chasing deadlines and chances are, you will  loose even more sleep worrying about deadlines and to-dos. A plan or a schedule stating deadlines clearly is a great way to help you put the restlessness to a stop and taking control over your anxiety.

Photo credit: Pexels

4. Improve your working conditions

You may or may not be confined to a cubicle or in an office or even work in an open office environment but it is always good to improve your working conditions. For instance, get a small plant or a lemon scented diffuser.

5. Be easy on yourself and take a break

Don’t be beaten down if things don’t go as expected and it helps to realise you’re not alone in this and you will find a lot of who are sympathetic to you about this condition.

Always remember, when you’re down, speak to someone you trust. 🙂

Source: [1], [2], [3]


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