How it shows up on the job
Work is often where people first notice that something is wrong, because work keeps score. NIMH lists difficulty concentrating, remembering and making decisions, fatigue, and irritability among common signs of depression, and notes that depression affects how a person handles daily activities such as working. For generalized anxiety, NIMH describes trouble concentrating, feeling on edge, poor sleep and muscle tension, and lists job security and performance among the everyday things adults with GAD worry about.
At work that can look like:
- Reading the same email four times, or putting off replying for days
- Dread on Sunday nights, or physical symptoms before meetings
- Over-preparing and checking work again and again
- Missing deadlines you would once have met easily
- Snapping at coworkers, then replaying it for hours
- Calling in sick more, or showing up but getting little done
- Avoiding the phone, presentations or your manager
If exhaustion and cynicism about your job are the main thing you feel, Burnout vs. Depression explains how the two overlap and differ.
When the job itself is part of the problem
Sometimes the job itself is a large part of it. The World Health Organization (WHO) lists conditions at work that raise the risk to mental health, including:
- Excessive workloads or pace, and understaffing
- Long, unsocial or inflexible hours
- Little control over how work is designed or how much there is
- Limited support from colleagues, or authoritarian supervision
- Harassment, bullying or discrimination
- An unclear role, or job insecurity
- Conflicting demands between home and work
WHO also notes that decent work can protect mental health by providing a livelihood, purpose, relationships and routine. That is one reason quitting is not always the answer, and one reason staying in a harmful job is not either. Write down which of these apply to you, and how often. Knowing which conditions are hurting you helps you decide what to change, what to ask for, and what to plan your way out of.
Coping during the workday
None of these replace treatment, but many people find a few of them useful. NIMH's self-care advice includes setting goals and priorities, deciding what must be done now and what can wait, and learning to say no to new tasks when you are taking on too much.
- Shrink the first step. "Open the file and write one sentence" is more doable than "finish the report."
- Work in short blocks with a timer, and take the break when it rings.
- Write things down. Notes and checklists stand in for a memory that depression has dulled.
- Batch the tasks you dread, such as calls or replies, into one window so they do not hang over the whole day.
- Step outside or walk for a few minutes when anxiety climbs., and notice whether it helps.
- Protect sleep and lunch. Skipping them to catch up usually costs more than it saves.
- Keep one trusted person at work in the loop, if there is someone safe to tell.
For worry that follows you home, Managing Constant Worry covers strategies in more depth.
Asking for changes at work
If symptoms are affecting your performance, you may be able to ask for a change in how the job is done. These changes are called reasonable accommodations. WHO gives examples such as flexible hours, extra time to complete tasks, modified assignments to reduce stress, time off for health appointments, and regular supportive meetings with a supervisor. The Job Accommodation Network (JAN) lists ideas for concentration problems such as noise-canceling headsets, uninterrupted work time, written instructions, a modified break schedule and telework.
Whether you have a legal right to an accommodation depends on federal and Michigan law, the size of your employer, and how your condition affects you. JAN also notes that not everyone with a mental health condition needs accommodations, and limitations vary from person to person. Your Rights at Work With Anxiety or Depression in Michigan explains what the laws say, how much you have to disclose, and the deadlines that matter.
Should you tell your boss?
There is no single right answer. Some people say nothing and manage on their own; some tell a trusted manager; some go straight to HR with a formal request. It can help to think about what you need, what you would gain, and how your workplace has treated others. Saying "I'm dealing with a health issue and I'm getting treatment" is often enough to open the door without details.
What to tell your doctor or therapist about work
Clinicians can only work with what they hear, and many people describe their mood but leave out the job. Before an appointment, jot down:
- Which tasks or situations at work are hardest, and what happens in your body and mind then
- Concrete changes: missed days, slower output, warnings, conflicts
- Your hours, commute and how much control you have over your schedule
- What you have already tried, and what helped even a little
- Whether you are thinking about asking for an accommodation or time off, so paperwork can be discussed early
Getting help
If work has become hard to face, treatment is worth considering alongside any changes at work. JAN lists employee assistance programs among possible supports, so check whether your employer has one. Dr. Lehmann's daytime appointments run Monday through Thursday, with telehealth for clients physically in Michigan; her anxiety therapy page describes her approach.