How do you manage your job with Major Depressive Disorder?

Don't you feel like going to work these days? Do you feel so low that you can't even get out of bed in the morning, and you have no interest in doing anything? Along with these things, you may also be missing out on your work. I know this situation is very tiring. You are not the only one who suffers like this. This condition is what we medically call Major Depressive Disorder (MDD) . So let's talk today about how to balance your work with this depression.

Is work a cause of illness or a cure?

This is a very interesting question because sometimes both answers are correct.

• Work can be difficult: Yes, work can be a huge stressor when you have MDD. The pressure of work, the deadlines, and perhaps working with people at the office who aren't so friendly can all make your depressive symptoms worse.

• Work can be a help: On the other hand, work can also be a help to you in this situation. Think about it, having a place to go every morning, having a specific routine for the day, meeting and talking to other people, having some supportive friends at work... these things can really help you to improve your mood.

The main challenges that come with depression in the workplace

Let's now look at some of the main challenges you may face when working with MDD and how to overcome them.

1. Not being able to go to work (Missed Work)

Depression is not a weakness of the mind, it is actually an illness that affects the body. So some days you may not have the energy to get out of bed in the morning, shower, get dressed, and go to work. This is not your fault. This is part of the disease.

What can be done?

• Be aware of leave: Talk to your organization's Human Resources department to find out exactly what sick leave or personal leave you are entitled to.
• See a doctor: You can get a medical certificate from a doctor for days like this. You don't have to tell everyone every detail about your illness. But it's important to follow the legal process for taking leave.
• A short break: Perhaps taking a break for a few days or a week can help your mind and body recover.

2. Work Feels Challenging

Depression can cause your brain to function a little slower. We also call this "brain fog." Because of this,

• It's getting hard to focus.
• It's getting late to make decisions.
• There is no interest or motivation to do anything.
• Things said in a meeting go unnoticed.

These things can affect the quality of your work.

What can be done?

• Ask for Reasonable Accommodations: You can talk to your manager and ask for small help. For example,
• If you can't remember what was said during a meeting, ask to see the meeting notes later.
• Instead of giving advice verbally, ask for advice in an email or in writing.
• If a large task is too difficult to do all at once, ask to be broken down into smaller parts.
• If you find it difficult to complete the work by a deadline, ask for an extra day or two.
• Make lists: Write down the tasks you have to do for the day in order. Cross them off as you complete them. This will give you a small sense of accomplishment.

3. Feeling lonely and isolated

When you're depressed, you naturally feel isolated and alone. This can make you less likely to socialize or socialize with others at work. This can make you feel even more alone.

What can be done?

• Start small: Don't try to become a big social person all at once. Start small.
• When someone goes to drink tea, join them.
• Instead of eating alone, eat with some of your friends.
• Ask someone, "How are you?" with a smile. Even something small like this can make a big difference.
• Ask for help: Feel free to share your feelings with a friend you trust. Maybe that person can help you in some way.

A summary of things that may help you

To make this information clearer for you, let's look at these challenges and solutions in a table.

When should you definitely see a doctor?

The above tips may help you, but depression is a medical condition that requires medical attention . If you have any of these symptoms, please see a doctor.

• These sad feelings of yours have lasted for more than two weeks.
• If the symptoms are getting worse day by day.
• If this situation is severely affecting your daily activities, family life, and work.
• Most importantly: If you are fed up with life and are having thoughts of harming yourself, do not delay . Immediately tell someone you trust and see a doctor or go to the Emergency Department (ETU) of the nearest hospital.

The doctor will refer you for the necessary medication or counseling services.

Depression, Major Depressive Disorder, MDD, Mental Health, Work, Workplace Stress, depression at work, mental health in Sri Lanka