High-functioning depression: what it is and how to manage it
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, CDCES, MBA
High-functioning depression can be harder to spot than other forms of depression. Learn the symptoms of high-functioning depression and strategies to manage it.
When it comes to our emotions, we all have ups and downs. But for some, the downs can be more persistent and long-lasting, even when life seems to be going well.
People who can maintain their daily responsibilities while battling depressive symptoms are often described as having high-functioning depression.
What is high-functioning depression?
While high-functioning depression isn’t a clinical term, it’s commonly used to describe someone who goes through their day performing all the necessary tasks, like going to work, seeing friends, or caring for family, all while dealing with sadness or worry deep down.
High-functioning depression can make it harder for people struggling to seek help, because they might think they should just carry on as usual, or they worry that others won't understand what they're going through.
Understanding high-functioning depression is the first step towards getting the right support for you or your loved ones and learning coping strategies to help manage your diagnosis.
The symptoms of high-functioning depression
High-functioning depression can be difficult to spot, but there are emotional, cognitive, and behavioral signs that could indicate that you, or someone you know, are struggling. Remember, even if someone seems okay on the outside, they might be dealing with a lot on the inside. It's always worth checking in with yourself and your loved ones to offer a listening ear or help find support.
Persistent sadness
Feeling down or sad more often than you experience joy and happiness can be a sign of ongoing depression. This, coupled with the ability to continue living life as usual, can be a sign of high-functioning depression.
Fatigue
Feeling tired almost all the time, even when you've had enough sleep, can be a sign of an underlying issue, like depression.
Self-criticism
Being overly hard on yourself, even when things are going well can be tied to depression.
Social withdrawal
It can feel difficult to engage with friends and family when you aren’t feeling your best. If you notice yourself pulling away from friends or social activities you used to enjoy, you can be experiencing depression.
Irritability
Getting annoyed or upset easily can be a sign, as people struggling with depression can often have difficulty rationally processing emotions in the moment.
Low motivation
Finding it hard to get excited or motivated about things, due to lack of interest and not feeling well rested, can be a sign of high-functioning depression. This sign can be harder to spot in others, because people with high-functioning depression often appear motivated, even if they don’t feel it.
Sleep problems
Having trouble falling asleep, staying asleep, or sleeping too much? Depression could be the culprit.
Low self-esteem
Depression can hack away at our self-worth. Feeling like you're not good enough or comparing yourself negatively to others is a symptom to look out for.
Indecisiveness
Finding it tough to make decisions, even small ones, comes from the fear of making the wrong choice and staying “stuck”.
Feeling hopeless
Feeling hopeless, like things won’t get better no matter what, is one of the scarier signs of depression that people can experience.
What are the potential causes of high-functioning depression?
High-functioning depression stems from a variety of factors. Understanding what might be causing your depression can help you find a way to manage how you’re feeling.
Genetic predisposition: The likelihood of experiencing depression can run in families. If your parents or grandparents had depression, your chances for having depression may be higher.
Life stressors: Stressful events, like losing a job, heartbreak, or facing financial problems can trigger high-functioning depression in some people.
Environmental factors: Your surroundings or situation can play a part in your mental wellbeing. For example, a stressful work environment or living in a noisy, crowded city can add to feelings of depression.
Relationship conflicts: Constant disagreements or fights with loved ones, friends, or coworkers might lead to high-functioning depression over time.
Physical health issues: Dealing with a chronic illness or a temporary health condition can trigger high-functioning depression.
Lack of support: Feeling like you don't have support from people around you can also contribute to high-functioning depression.
5 ways to manage high-functioning depression
Managing high-functioning depression might feel challenging, but with the right strategies for you, feeling better can be possible. Each step towards managing high-functioning depression can be a step toward a better quality of life.
1. Acknowledge that you’re feeling depressed
The first step to manage high-functioning depression is to acknowledge and accept that you’re experiencing it. If you're unsure, reach out to a professional who can provide an accurate diagnosis.
💙 Acknowledge your feelings of Depression in this short meditation with Tamara Levitt.
2. Talk about your feelings with someone you trust
Share your feelings and experiences with someone you trust. It could be a friend, a family member, or a healthcare provider, like a doctor or therapist. If talking to someone initially feels too hard, try journaling your feelings first.
💙 Rethinking Depression with someone you trust can help you better understand your emotions and overcome them.
3. Practice self-care activities as needed
Self-care refers to a wide variety of things you can do to support your wellbeing. It encompasses mindfulness, meditation, and grounding exercises, all of which can help with the symptoms of depression. Taking mental health breaks can be an important piece of the self-care puzzle.
💙 Challenge your mind and learn how Easing Depression can strengthen resilience.
4. Adjust your lifestyle to help ease the symptoms of high-functioning depression
Look at your daily routine and see where you can make positive changes. Maybe it's getting more sleep, eating nutritious meals, finding time for regular exercise, or setting time aside for activities that make you feel relaxed and happy. Even the smallest lifestyle adjustments can help you cope and greatly impact how you feel.
💙 Reclaiming Emotions through your daily routine can change your life and positively impact your wellbeing.
5. Boost your energy by staying active
Exercise can be a powerful tool in managing depression symptoms as the brain can sometimes release feel-good chemicals. Aim for activities that get your heart rate up or that help you stretch and strengthen your muscles.
💙 Jumpstart your day with this invigorating and uplifting five-minute Morning Stretch.
High-functioning depression FAQs
What does it mean to be functionally depressed?
Being functionally depressed, or having high-functioning depression, means experiencing depressive symptoms while still being able to carry on with daily responsibilities. It can be hard to notice this form of depression, because people might appear to be okay on the outside even though they're struggling on the inside.
Is high-functioning depression a disability?
While high-functioning depression isn't likely to be categorized as a disability, it’s a subtype of depression that may not severely hinder a person's life but still requires attention and care.
Which person is most likely to develop depression?
Depression can affect anyone, regardless of age, gender, or life circumstances. However, certain factors might increase the risk of developing depression. These factors include having a family history of depression, stressful life events, or other mental or physical health conditions.
How can you tell if someone has high-functioning depression?
Identifying high-functioning depression in friends and family can be tricky as they may appear to be managing well on the outside. However, they might share feelings of persistent sadness, fatigue, or a lack of interest in things they used to enjoy. They might also have difficulty sleeping, seem overly critical of themselves, or withdraw from social activities.
If you're concerned about someone, the best thing to do is to encourage them to speak with a mental health professional who can provide an accurate assessment and support.
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