How to get things done professionaly at work when I'm very depressed?

When you’re down or depressed, work can seem overwhelming. Try taking some time to make a list of the things you need to accomplish professionally. It doesn’t have to include everything, maybe just the things that are priorities that you can start with. Then take a couple of minutes to see if there are any items on the list that you can break down into smaller, more manageable tasks. Sometimes it can be helpful to start with the smaller things. Check off the list each time you complete a task. And take a moment to acknowledge yourself for what you’ve accomplished.

I will apply the TIPP model from DBT! TIPP stand for Temperature, Intensed exercise, Paced breathing, and Paired muscle relexation. It helped me a lot come out from my depressed state of mind. In details, temperature means you hold a ice cude on your hand, feel the cold of the ice cube. Intensed exercise means by engaging in intense cardio/aerobic exercise, we engage our physical body in a way that de-escalates intense emotions. Paced breathing Excercise mean that try to slow your breathing down to 5 or 6 breaths per minute. Paired muscle relaxation – practice tensing your muscles as you breathe in for 5-6 seconds.

Do my best to perform as well as I can and complete my duties. Being transparent with others that today isn’t a great day for me without sharing every detail of what is going on. Self motivate myself with positive affirmations throughout the day. Remind myself that although I am depressed today I can make it through. Take small breaks throughout the work day if permissible. During lunch break listen to a podcast or speech that is motivational or go for a walk to is possible. Talk to someone you trust about the depression of possible. Do everything you can to get through.

I find it helpful to create a task list and start with the most time-consuming or important task early in the day. I try to eliminate the emotion and just act. If doing the complicated task seems too hard in the moment, I move to the next/easier task. When I get the ball rolling and start crossing tasks off the list, the feeling of accomplishment lifts my mood. If I get stuck, I try to be kind to myself and acknowledge that I'm doing the best I can given the circumstance. Always ask for help when you need it. Give yourself grace.

If you are very depressed, it can be a sign that you are very exhausted:( So it can also be the sign that you need a break. It does not have to be long. You can just take some walk, get some fresh air, talk to your loved ones, and get some comfort. And this can make you feel better. Also always remember that you do not always have to perfect and professional. People make mistakes and no one can blame. If you are having a very hard time with depression, it would also be helpful to reach out for help to a counselor. Hope you feel better.. I’ll always pray for you!

The best thing for me is to have the most relaxing thing with me at work to help me go through the day. Like for me personally, I would love to have my books and favourite teams souvenir with me to help me cheer up. Sometimes making small changes to your own space helps make things better. I do feel some food that makes you feel nostalgic like for me a nice cup of brown tea makes me feel a bit better, I guess both physically and mentally. But I will say, to always take a day off if you really feel so.

I believe that it is vital that whenever you feel very upset or you are having a day where you feel more anxious or depressed than usual, you should most definitely take a break from work. Working or studying whilst feeling intense emotions such as anxiety and depression lessens your productivity, increases the chances of you becoming frustrated with yourself, and leads to you feeling even worse than before. So if you can, ask your boss or your parents/teachers for a break at least for a day where you can spend time with yourself. If you're unable to do that, then during work, take it slow, create a schedule or a to-do list and focus on each task one by one. Once you start feeling overwhelmed, take a break, close your eyes, do some relaxation exercises. Talking to someone and venting the feeling out is also a great method to quickly lift some weight off.

You have to be very clear with your employer how you’re feeling. Even though it may scare you that they could potentially fire you or shift your work duties or even pay because of it, you can’t force yourself to push through when you’re mentally not okay. Telling your employer sometimes can be helpful and they can give you some time to take leave (paid or not). But no matter what - always let your employer know because it’s not fair to them when they’re expecting you to put you all in when you’re not in the mood to do so. Depression can change so much for someone and especially their career, and if you can be proactive on it, it could make all of the difference. Another thing to think of is - is the depression work related? If so, you might want to speak with your employer about how your work, etc. is affecting you. If it’s not work related, then you’ll still want to tell your employer that you’re going through things and need to think it out before you come back so you’re not putting work on the side. No matter what, take care of yourself. Self-care is extremely important. I wish you the best!

It is very challenging to do things when one has depression. This illness literally takes away energy and produces what is called an asthenic state. If your depression is severe I would recommend you to see a professional. As for things you can do now, start one day at a time, and on hard days, one hour at a time. Divide your tasks into smaller, more achievable tasks, try to get some sleep, and remember to eat. Keeping a schedule tends to make things easier since you don't have to think a lot about what you are gonna do next (for example, you can add an activity or task at the same hour every day and set a reminder on your phone on repeat). Showering every day also helps a lot.

Don't stop at your dream, even if you don't find support outside. Burn with an idea, let it kindle a fire in the heart, and make the soul tremble. Fight for yourself, for your feelings and thoughts. You decide what's important to you. You decide what to believe in and how to live. Imagine yourself in 5 or 10 years, what you will be if you go all the way. Imagine the life of your dreams, do not put a frame on your consciousness and possibilities. Take the risk, feel the life, live it. Cherish your dreams. And never stop. Because you will achieve what you want. When this happens, you will remember with gratitude your former self, the one who took the risk and went to the end. We believe in you. You can handle it. 💜