How to Navigate Work with Depression or Bipolar Disorder
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Can’t work due to depression or bipolar disorder?
At times, all of us feel some sort of “brain fog” at work. But for people who live with mood disorders like depression and bipolar disorder, it can be especially difficult to concentrate and participate fully in the workplace.
By definition, mood disorders create intense or distressing changes in an individual’s mood that can occur even on the calmest of days. Add in the day-to-day stresses of the workplace, and it’s no wonder why balancing career and mental health can be a struggle.
“Heavy workloads, poor boundaries, abrupt changes and not taking the time off you need can all make work very difficult for people with mood disorders,” says Kris Ramos, MSW, LCSW, CEDS (she/they), clinical director at Eating Recovery Center and Pathlight Mood & Anxiety Center (ERC Pathlight).
Despite these difficulties, it is possible to navigate work with a mood disorder, such as depression or bipolar disorder, successfully. Let’s examine the different types of mood disorders and how they might impact someone on the job. Then we’ll explore tips for employees and managers, along with expert insights on how to manage the “Sunday scaries.”
Depression and work
Depression is characterized by persistent sadness, beyond what is considered typical.
“Depression takes sadness from a ‘normal’ level of 1 or 2 all the way to 100,” explains Howard Weeks, MD, MBA, DFAPA, DFAACAP (he/him), chief medical officer at ERC Pathlight. “It’s more than a feeling. It has significant effects. When people are severely depressed, they cognitively aren’t functioning as well. They don’t think as clearly as they usually do.”
Individuals with mild depression—or even people who experience high-functioning depression—may appear to perform normally on the job. But deep down, they often find that it takes enormous effort to get through the workday. They may, for example, experience an extreme fear of failure, have a harder time letting go of their mistakes or struggle to stay motivated. Some people may even feel that they can’t work anymore due to depression.
“Working in a highly social environment can also feel isolating for individuals with depression, who often find it challenging to build relationships with their peers,” Ramos says.
Bipolar disorder and work
Individuals with bipolar disorder alternate between periods of depression and mania, which can impact their productivity, focus and energy levels at work. They may appear fatigued one day, then overly impulsive the next.
“Regulating mood is the biggest challenge on the job for people with bipolar disorder, especially those who work longer hours or night shifts,” Ramos says.
Bipolar disorder also impacts a person’s sleep quality. As a result, they often need more time off from work to replenish their energy, which can create more stigma in the workplace. On average, individuals with bipolar disorder take 18.9 days’ worth of sick leave each year versus 7.4 days for the average employee. This can make it challenging to keep up at work, also leading to a fear of being passed over for growth opportunities or even reprimanded if their workplace isn’t supportive.
PMDD and work
Premenstrual mood dysregulation disorder (PMDD) can create severe emotional and physical symptoms the week or two before a woman’s period. These can range from irritability and mood swings to intense feelings of being overwhelmed or out of control.
As a result, individuals sometimes find that PMDD is affecting their work performance. They may experience occasional fatigue, increased irritability or difficulty concentrating. People with PMDD may also need more time off to deal with physical symptoms such as muscle pain or bloating.
How to work with depression and bipolar disorder
When someone feels overwhelmed at work, they often experience an increase in stress, which can amplify depression or mood symptoms. That’s why it’s so important for people with mood disorders to set realistic expectations in the workplace. To this end, Ramos emphasizes the importance of setting boundaries and taking time for breaks.
Set boundaries.
Consider the reasonable amount of work-related tasks you can do well in a day. Then focus on quality over quantity. Don’t take on more projects than you can handle. Prioritize tasks based on importance, and don’t commit to too many projects at once.
Take time for breaks.
People with mood disorders may struggle to take care of themselves, so they may not ask for mental health breaks during the workday or time off. But doing so is vitally important.
“When people say to me, ‘I don’t have the time,’ I respond by saying, ‘Do you have a minute?’” Ramos explains. “Everyone has a minute. And what you can do in that minute is take care of yourself. That can mean closing your eyes, taking a few deep breaths and doing small things that will help promote a sense of well-being.”
Work accommodations for depression and bipolar disorder
If you or a loved one is struggling with a mood disorder and work starts to feel too overwhelming, it may be time to seek mental health treatment. Some individuals may be able to continue working while in treatment, whereas others may need to request a leave of absence in order to seek the level of care that will help them the most.
“Your mental health is just as important as your physical health,” Ramos says. “If you had an accident and suffered a physical injury that prevented you from working, you wouldn’t think twice about asking for a leave of absence.”
Under the Family and Medical Leave Act (FMLA), employees can request up to 12 weeks off without pay due to a mental or physical health condition. Individuals can request leave continuously (for 12 straight weeks) or intermittently (taking a few hours or a day here or there for treatment or mental health management).
If you’re considering taking a mental health leave of absence, follow these steps:
- Know how your mood disorder affects your essential job duty. Instead of a leave of absence, you may be able to request “reasonable accommodations” to help you do your job better. The Job Accommodation Network’s website can help you learn more about the types of accommodation you can request. However, if you receive any reasonable accommodations, you must be able to perform your essential job duties.
- Talk with your therapist or other provider. Ask them whether you should request a leave of absence. They can also help you with any FMLA-related paperwork you’ll need to complete.
- Review your workplace policies. Make sure that FLMA is offered at your workplace (some small businesses and select other companies are not required to provide it) and follow the proper steps your company requires to request your leave.
- Sit down with your supervisor. You do not have to disclose your specific mental health condition. But you should let your manager know that you need to take time off to recover so you can be more productive on the job.
- Talk with Human Resources if required. Per HIPAA, nothing about your condition will be conveyed to your colleagues or manager.
How managers can support employees with mood disorders
Unfortunately, many people with mood disorders suffer silently in the workplace. They may fear speaking out about their condition due to potential negative repercussions—either actual or perceived. Managers play a critical role in creating a culture where employees with mood disorders feel free to express their condition and concerns openly. There are two ways that managers can make this happen:
1. Cultivate a sense of psychological safety.
Managers should commit themselves to creating a safe and affirming environment where all employees feel valued. If you’re not sure whether your workplace embraces a spirit of psychological safety, foster meaningful discussion with your team. Ask your teammates for feedback about what’s working—and what isn’t—within your environment so you can constantly improve and build trust with your employees.
2. Check in regularly with your direct reports.
Engage your direct reports in regular meetings. It’s okay to make observations and be curious about your employees’ behaviors, but do so in a helpful, open-ended way, without overstepping any boundaries.
“For example, you can simply say, ‘I’ve noticed lately that you’ve been sharing many negative thoughts about the job. Is everything okay?’” Ramos says. “Or you can say, ‘I’ve noticed you’ve been a lot quieter lately and aren’t participating as much during meetings this week. It seems a little out of character for you. How are things?’”
How to beat the “Sunday scaries”
Believe it or not, about 3 of 4 workers experience the “Sunday scaries” at some point in their careers. It’s a feeling of anxiousness knowing that the start of a new work week is just around the corner.
Sometimes Sunday scaries are triggered by a sense of regret about how you spent your time over the weekend. You may feel guilty because you weren’t productive enough or because you relaxed too much. For individuals with mood disorders, these feelings are often magnified, and they can lead to increased isolation or other negative consequences.
“A person with depression might get stuck on the mistaken belief that they wasted too much time, and then they have a hard time letting go of it,” Ramos says. “Someone with bipolar disorder might hyperfocus on the week ahead and potentially lose sleep over it, which impacts their mood stability negatively.”
Following are two suggestions for beating the Sunday scaries:
- Stay present. When possible, spend your time off doing something that you enjoy. Then, stay present in that activity to reduce any anxious feelings about what will happen over the next workweek.
- Prepare for the next day instead of the next week. The anticipation of a busy and uncertain week can make Sunday scaries even more overwhelming. The key to overcoming these feelings:
“Focus only on what will happen Monday without thinking about what may come Tuesday through Friday,” says Ramos.
Find treatment for depression and bipolar disorder
Sometimes people feel that they can’t take the time off from work for mental health treatment. But the reality is that getting the help you need will allow you to show up fully in your life, including at work, in ways you aren’t able to right now.
ERC Pathlight offers highly effective mood disorder treatment so that you can get the support you need when you need it. We also have care coordinators on our team who are here to assist you with your FMLA request, write letters to your employer and plan for a successful return to work after treatment ends.
Ready to start feeling better?
Reach out to us today or call us at 866-622-5914 to get started.
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