How to keep a job with depression and anxiety (9 useful tips)

In this guide, we will provide tips on how to keep a job with depression and anxiety.

In the workplace, having an anxiety disorder may have a huge effect. Since it includes travel or public speaking, people can turn down a promotion or other opportunity; make excuses to get out of office gatherings, staff lunches, and other activities or meetings with coworkers; or be unable to meet deadlines.

People with anxiety disorders often cited these as challenging conditions in a national study on anxiety in the workplace: coping with problems; setting and meeting deadlines; maintaining personal relationships; managing staff; engaging in meetings and making presentations.

Depression lies. This convinces you that you have no gifts, no discernible skills, and no meaningful contributions to contribute to the world. Such emotions will, of course, have the potential to obstruct your work quest. But, according to studies reported in the Journal of Affective Disorders, being out of work can also increase a person’s overall risk of depression.

A major depressive episode is described by the National Institute of Mental Health (NIMH) as any period lasting two weeks or more when a person experiences, among other things, a depressed mood and low energy, concentration and self-worth. With nearly 17.3 million people suffering at least one major depressive episode in the United States in 2017, depression is one of the most prevalent mental health conditions.

How to keep a job with depression and anxiety

Here are some tips on how to keep a job with depression and anxiety:

  • Talk to your boss or HR
  • Develop healthy coping mechanisms
  • Look for supportive people at work 
  • Set realistic goals
  • Keep yourself busy
  • Stay organized
  • Speak up and communicate
  • Put your mental health first
  • Talk to a mental health professional

Talk to your boss or HR

While so many individuals complain that depression interferes with job results, only 40% of them report it to their boss. It is possible because there is still a stigma surrounding it that people do not speak up and ask for support. Discrimination on mental health at work sadly discourages open dialogue. People could be afraid that as a result of asking for support, they would be seen as incapable of doing their job and will be let go. But you may want to make those individuals at work aware of your condition, depending on the severity of your symptoms.

Clark advises taking a sick day or compensated time off without giving a detailed description of the reason if you need to take a mental health day here or there.

If your depression is beginning to interfere with your job and your ability to do your job, however, I recommend talking to your supervisor,” Barr says, noting that your boss has a greater impact on your work duties than HR” (She recommends that you only turn to HR if your conversation with your boss does not yield any results.)

Develop healthy coping mechanisms

Throughout the workday, taking care of yourself and creating coping skills will assist you. You should help a physician build unique coping strategies for your symptoms.

In general, during the day, Barr advises doing breathing exercises. “We need to regulate our breathing,” Barr says, “especially if things are intense, problem-solving and critical thinking can be difficult.”

If you feel the need, call a friend or family member, or just take some time for yourself, take quick breaks during the workday, go for a walk and cry. It is also necessary not to isolate yourself, which is something you may be tempted to do by depression. Reach out to co-workers instead of cutting yourself off, and make a deliberate effort to be involved.

Depression, anxiety, and other mental health problems can make it particularly difficult to get through even the usual activities of a working day, but a good support group can help you get through the stressful times at home and work.

Look for supportive people at work 

It would be hard for someone to be out of work, or trapped in a job that makes you unhappy. Add in psychiatric depression, and it can be much more difficult to get through the bad days. But it does help to have people to rely on and talk to.

Mahalli says, “You need to have a few people around you who will give you the support you need.” “It takes stamina to look for a job, and you need friends and family to support you so that you do not give up.”

Your support system will help pick you up when you’re feeling defeated. As you work through your depression and your job quest, friends and family can be a wonderful support to speak to, and they can also serve as the much-needed reminder that you aren’t alone in all of it. They are your shoulder to lean on, but they are also your diversion from this process’s daunting pieces. So turn to them before an interview or cry about a hard-hitting rejection when you need to talk stuff out and when you want to have dinner and forget all about work.

Set realistic goals

Do not make it a 24/7 effort to look for work. Make sure you plan therapy time, self-care, chances to recharge with friends or family, and volunteer time while you are between gigs. Setting up a schedule will help keep you focused when you are battling depression as well.

“My customers apply for 10 to 15 positions Monday through Friday and then step away from the job search on weekends,” says Stephanie Heath, a former recruiting lead and current job search specialist at Soulwork and Six Figures. This style of routine gives you time to refresh and relax before jumping back in on Monday.

Keep yourself busy

The temptation to crawl under your covers and never leave the house again may be intense if you are facing unemployment and struggling with depression. After all, one of your key motivators for getting out of bed every morning was probably your former work.

But Mahalli says it’s important that you push past that urge to hibernate and build new places that you have to be instead. Just because you’re unemployed doesn’t mean that there’s nothing you should have to do every day. Look for places that require volunteers to get there one or two days a week and make a commitment.

Stay organized

In the best of times, a work search can be daunting and is often made even more so by the symptoms of depression. Depression, for example, may have a detrimental effect on memory, which may cause you to forget the information that you need to remember to make the best impression during your job search.

Speak up and communicate

You may need to say something to your boss if things are extremely complicated, or if you need to take more time off than your mental health days permit.

Not everybody has a great relationship with their boss, so don’t feel pressured to share details. If you take a lot of time off or you’re concerned that people are going to wonder what’s going on, you should tell them you’ve been “dealing with some health problems” and leave it at that. Or, to decide the best approach, consult with HR.

Request a few days off to do whatever helps you deal with your symptoms and re-group if you don’t want to share details with your colleagues at all. Very. Really. It can mean the difference between keeping your credibility as a professional and getting an office breakdown.

Put your mental health first

A job search can be a long and grueling process, and whatever that looks like for you, taking care of yourself while it is important.

To arrange a night out to vent and reduce some of your tension with a friend. Order your favorite show for takeout and binge to help you relax and unwind. For your dogs, take a long walk and follow it up with a nice bath and a good book.

A relaxing bath can be very beneficial, you can add bath salts to your bubble bath, check the Lush Bath Bombs for Anxiety site and our Epsom Salts top.

Check this quick guide to the best sage products that will help you deal with anxiety.

And note the most critical part of caring for yourself: being kind to yourself. “Because you have depression or anxiety, you are not minor or weak,” Mulvihill says. “You are a human being, and that is OK.”

Talk to a mental health professional

A doctor, such as weekly talk therapy or prescription, will help you build a recovery plan. But it can be a difficult first step to even look for someone to see when depression at work already has you in its grips. So Dr. Ann Clark, CEO and founder of the Employee Assistance Program (EAP)-provider ACI Specialty Benefits, based in San Diego, recommends participating, if there is one, in the EAP of your business.

In this guide, we provided tips on how to keep a job with depression and anxiety.

If you’ve enjoyed the ”How to keep a job with depression and anxiety” mentioned above, I would recommend you to take a look at ”Can you be excused from jury duty for anxiety?” too.

If you’re a nurse and you have anxiety, check the Best Jobs for Nurses with Anxiety.

BetterHelp: A Better Alternative

Those who are seeking therapy online may also be interested in BetterHelp. BetterHelp offers plenty of formats of therapy, ranging from live chats, live audio sessions and live video sessions. In addition, unlimited messaging through texting, audio messages and even video messages are available here.

BetterHelp also offers couples therapy and therapy for teenagers in its platform. Furthermore, group sessions can also be found in this platform, covering more than twenty different topics related to mental health and mental illness. The pricing of BetterHelp is also pretty cost-effective, especially considering the fact that the platform offers financial aid to most users.

FAQs: How to keep a job with depression and anxiety

What is a good job for someone with anxiety?

Some good jobs for someone with anxiety include graphic designer, pet care professional, grounds maintenance worker, writer, computer programmer, accountant, and house painter. You can look for other jobs too that suit your preference but do not have a lot of job pressure.

Can you be fired for depression?

Owing to mental illness, I had to take time off work. Will I be fired? Or not being paid? Oh, no. If you have had to take time off, it’s illegal for your boss not to pay you, or fire you.

Can anxiety stop you from working?

While anxiety disorders are not physical diseases, the ability to do physical work may be impaired. It can be difficult for those who have panic attacks, trembling, or other common symptoms of anxiety disorders to perform tasks that require fine motor skills.

How do you work when you have anxiety?

In case you have anxiety, working can be a little difficult but remember that working is very important for self-esteem and social identity. You can tell a trusted colleague of yours and ask for their help when things get too overwhelmed. You need to practice time management and have a plan prepared. Be realistic about your limitations and only take on as much work as you comfortably can.

How do I get a job with severe anxiety?

Here are some tips to get a job when you have severe anxiety. First look for jobs that are flexible and allow you to work at your own pace. Second, look for jobs that allow you to work from home or require minimal interaction with others. You do not need a college degree to get an anxiety-friendly job. 

What is a low-stress job that pays well?

Low-stress jobs that pay well include web developer, radiation therapist, cartographer, archaeologist, anthropologist, survey researcher, hearing aid specialist and wind turbine technician.