About 1 in 3 young people (30.6%) aged between 15 and 35 years in Singapore reported
experiencing severe or extremely severe symptoms of depression, anxiety and/or stress, according to Institute of Mental Health. Depression has many symptoms that affect the mind and body, which in turn, can interfere with work productivity. The WHO estimates that depression and anxiety disorders cost the global economy $ 1 trillion each year in lost productivity.
Depression has many symptoms, and different people manifest depression differently. Here are the most common signs of depression:
Depression can have a major effect on your productivity and the quality of your work. You may feel too tired to manage your tasks or do a good job. It might be hard to focus or concentrate. You may feel uninterested in work that normally engages you. You might be less friendly or communicative. You may even miss work by taking sick days. Or you may lose confidence and self-esteem in your ability to carry out your tasks efficiently.
Here are some ways to cope at work while you're depressed:
Recognise the symptoms. Pay attention to how you feel when a depressive episode is coming on. With fair warning, you can take steps to diminish symptoms, such as employing coping mechanisms that you find effective and seeking support.
Find coping mechanisms that work for you—and use them. Deep-breathing exercises, mindfulness meditation, taking a short walk, or doing a quick stretching workout may help you return to work with your mind more fully engaged in the tasks at hand and avoid falling into a worse mood. Try different methods to see what helps and then schedule these into your day. Every person is different, and different strategies work for different people. Think about how you feel and look back to see if you’ve experienced this same feeling in the past. If you have, what were small things that helped you through it? If you can identify the tools that worked best for you, you can apply them to your current situation in hopes of gaining some relief. If your symptoms persist, speak to your health care provider about what you are experiencing.
Prioritise. Organise your tasks and responsibilities by order of importance. Set a realistic schedule for getting specific tasks done. Having a list of ordered priorities and a schedule for completing them will help you stay focused and get work done. If you find it hard to set a schedule and stick to it, try out one of the many time management techniques you can find online and in books.
Talk with your supervisor. If you feel comfortable sharing personal information, let your supervisor know you're unwell. You don't have to specify the problem. Ask if there might be flexibility with certain tasks, if co-workers can be assigned to step in and help temporarily, or if other allowances might be made.
Job stress can exacerbate symptoms of depression, and depression can make work feel more stressful. Reducing stress will likely help you cope more effectively. Here are some effective ways to manage stress:
Get regular exercise. A wealth of scientific evidence shows that regular exercise helps improve your overall health and sense of wellbeing. More specifically, exercise boosts endorphins, the brain’s "feel-good" neurotransmitters.
Eat healthy. Adjust your diet to focus on high-fiber, low-fat meals with plenty of carbohydrates. Include lots of fruits and vegetables and cut back on meat and high-fat dairy foods like cheese and whole milk.
Job stress can exacerbate symptoms of depression, and depression can make work feel more stressful. Reducing stress will likely help you cope more effectively.
Avoid alcohol. Many people drink alcohol to cope with stress. For most people, a glass of wine or beer now and then won't cause any harm. However, alcohol is a depressant, and any amount can increase feelings of depression. Also, heavy drinking, along with the aftereffects, is likely to make you more, not less, anxious.
Avoid caffeine and sugar. Caffeine gives you a quick boost of energy. But that effect comes from an artificial boost in stress hormones, and caffeine remains in your system for many hours. As for sugary snacks and drinks, some studies suggest that heavy consumption of sweet foods and beverages may contribute to poor mental health, according to research published by the National Institute of Health.
Try relaxation techniques. Even just a couple of minutes of deep-breathing exercises can relieve stress. Studies have also shown that regularly practising mindfulness meditation significantly reduces anxiety and depression.
Depression is highly treatable. Talking with a mental health professional, such as a counsellor or therapist, can help you identify the causes and find ways to overcome both the underlying problems and the symptoms of depression. Medication is effective for many people as well.
Contact your health care provider if you have symptoms of depression that last for more than a few weeks, especially if they are interfering with your work or your relationships or contact your assistance program.
Remember, depression is an illness, not a weakness. Don't hesitate to seek help, including seeing a psychotherapist for treatment, if depression is hurting your productivity at work or affecting your relationships and wellbeing.