Navigating Depression at Work: Personal Accounts and Practical Advice
Managing a career while living with Major Depressive Disorder (MDD) can be challenging, but there are strategies and resources available to help individuals thrive in the workplace.
Reasonable Workplace Accommodations
Under laws like the Americans with Disabilities Act (ADA), employees with MDD can request reasonable workplace accommodations to help manage their condition effectively. These accommodations can include flexible work schedules, modified or reduced hours, telework options, quiet workspaces, additional breaks, written instructions, and changes in task assignments or performance expectations. Employers must provide accommodations unless doing so causes “undue hardship” due to cost or business impact.
Suitable Career Choices
Individuals with depression often find success in careers offering autonomy, flexibility, and a lower-stress environment. Examples include freelance writing, virtual assistant work, or other jobs that allow remote work and control over the workday, reducing exposure to overstimulating or highly social environments that might trigger mood swings or fatigue.
Maintaining Mental Health
Maintaining mental health alongside a career is essential. This can be achieved by utilizing flexible scheduling and mental health days, working in environments that reduce sensory overstimulation, engaging with workplace mental health resources, such as counseling, mindfulness apps, or cognitive behavioral therapy tools, and building support networks through mentoring or Employee Resource Groups.
Seeking Help and Support
If symptoms of depression linger or affect daily life, consider contacting a mental health professional. Help is available through various channels, including the 988 Lifeline, Crisis Text Line, Befrienders Worldwide, and local emergency services. It's important to remember that whether or not a person wants to disclose their mental health status is their decision, and employers are prohibited from discriminating against someone with mental health issues.
Balancing Career and Mental Health
By accessing accommodations, selecting jobs that match personal mental health needs, and deploying self-care and workplace supports, employees with MDD can sustain their careers and improve their work-life integration. Regular exercise, eating nutritious meals, getting 7-8 hours of sleep, developing social connections, stress-management techniques, reflecting on positive experiences, expressing gratitude, pursuing work-related goals, and asking for help when necessary can be effective management strategies.
In conclusion, with the right strategies and support, individuals with MDD can successfully manage their careers and find balance between their personal and professional lives.
- Utilizing reasonable workplace accommodations, such as flexible schedules and telework options, can help individuals with Major Depressive Disorder effectively manage their condition in the workplace.
- When making career choices, individuals with depression often prefer jobs that offer autonomy, flexibility, and a lower-stress environment, such as freelance writing or virtual assistant work.
- Maintaining mental health is essential, and can be achieved through flexible scheduling, mental health days, engaging with workplace mental health resources, and building support networks at the workplace.
