Are you constantly staying on top of everything at home, at work, and with your friends, despite the negative impact it has on your mental health? If that sounds familiar, you could be living with what some people call “high-functioning” depression.
In 2023, nearly 37% of adults in Texas were estimated to have symptoms of depression or anxiety. That’s more than 300,000 people. Not everyone’s depression is obvious. Some people mask their symptoms and keep up the appearance that everything is okay. If that’s your experience, you’re familiar with just how much energy that takes. It often means letting other things, like your health, slip through the cracks.
At Oceans Healthcare, educating our community on the language surrounding mental health is an important part of fighting stigma. That’s why, today, we’re getting into “high-functioning” depression and why the phrase is harmful.
How Do We Define “High-Functioning” Depression?
Depression is a chronic mood disorder that causes feelings of persistent sadness, hopelessness, and a loss of interest in activities you once enjoyed. The intensity of these symptoms varies from person to person. High-functioning depression isn’t a medical diagnosis; it describes someone who can function in daily life despite their symptoms. Just because you’ve learned to function well despite your symptoms doesn’t mean it’s easy or sustainable.
If you have a more moderate form of depression, like persistent depressive disorder (PDD), you probably have an easier time functioning than someone with major depressive disorder (MDD). If you have PDD, you experience moderate symptoms of depression the majority of the time. To formally be diagnosed with PDD, your symptoms must persist for at least two years.
MDD is a more severe and acute form of depression. To be diagnosed with MDD, you must experience symptoms that last at least two weeks. While MDD doesn’t last as long as PDD, the symptoms are more difficult to manage.
Why the Term “High-Functioning Depression” Can be Problematic
When people use the term “high-functioning” to describe your experience with depression or another mental health condition, it implies that you don’t need much support. For example, if you don’t take medication or see a therapist, you might be considered “high-functioning” by others because you can manage your symptoms without those tools.
Many people who seem to function well do so to keep up appearances. The term “high-functioning” refers to how easy it is for others to interact with you, not how easy it is for you to keep functioning. If you’re “high-functioning,” you’re also likely to rely on unhealthy coping mechanisms to get through the day. Even if you’re doing alright on your own, your quality of life would improve if you received more support.
What Are the Risk Factors for “High-Functioning” Depression?
Depression doesn’t discriminate. You can develop depression at any point in your life. Some people experience stressful or traumatic events leading up to the onset of their symptoms, but that’s not the case for everyone.
Whether or not you’re “high-functioning” depends on your reaction to your symptoms and specific circumstances. Common risk factors for depression include:
- Experiencing trauma such as abuse, neglect, or loss
- Other co-occurring mental health conditions
- Substance use, specifically depressants like opioids or alcohol
- A familial history of depression
- Difficulty managing stress
- Low sense of self-worth
These risk factors don’t mean you’ll develop depression. The more risk factors you have, the more likely you are to develop depression. These factors do not indicate how well you’ll be able to manage your symptoms. However, many people with “high-functioning” depression stay busy as a way to avoid dealing with their feelings. If you grew up in a family that kept a very tight schedule, you’re more likely to repeat those patterns in adulthood.
Recognizing the Signs and Symptoms of “High-Functioning” Depression
If you function well despite your depression, it’s more difficult for you to recognize symptoms. You’ve learned to shove down your feelings and disconnect from yourself to survive. It’s important to reconnect with your body and feel your feelings. It’s okay to sit with your feelings, even if they seem overwhelming.
Some of the most common symptoms of depression include:
- Feelings of hopelessness
- Intense feelings of guilt and worthlessness
- Decreased energy
- Changes in appetite or weight
- Digestive problems
- Aches and pains
- Fluctuation in sleep patterns, like sleeping too much or too little
- Difficulty with decision making
Many people with depression also experience suicidal thoughts or actions as a result of depression. If you are afraid that you may be a threat to yourself or others, call 988, the national suicide hotline.
Tips for Managing “High-Functioning” Depression
Even if you have “high-functioning” depression, it’s still important to manage your symptoms. While these tools don’t replace professional treatment, they can be an excellent supplemental tool.
- Improve your physical health. Your physical health and mental health are closely related. When you’re dealing with depression, it’s difficult to remember to eat regularly. Getting three healthy meals in a day will help you make sure you have energy throughout the day. Getting regular, gentle exercise can also drastically improve your mental health. Studies show that walking, yoga, and strength training are the most effective exercises to improve your mental health.
- Organize your thoughts. If you’re living with depression, chances are that you ruminate on negative thoughts and feelings. Getting your thoughts out of your head will improve your mood. You might want to try keeping a journal where you can track changes in mood and thoughts. You could also try confiding in a trusted friend. Writing and talking about your feelings will put things in perspective.
- Build healthy habits. You don’t have to change everything at once, but small habits can make a big difference for your mental health. For example, if you want to develop a bedtime routine, start brushing your teeth every night at the same time, and then the next week, put your phone out of reach at a certain time. Over time, you’ll get better at winding down for bed.
The Best Options for Treating “High-Functioning” Depression
Treatment can still enrich your life regardless of how well you cope with your symptoms. In cognitive behavioral therapy (CBT), you’ll work closely with a therapist. With your therapist, you’ll identify any unhealthy thought patterns and coping strategies that you’ve developed. Together, you will find healthy, sustainable ways to improve your symptoms.
Group therapy is another important treatment option for many people with depression. Connecting with others who are living with depression reduces isolation and stigma around the condition. You’ll be able to learn from others in your group and, eventually, give advice.
Medication is also an important part of treatment for many people with depression. There are a variety of antidepressants available, including selective serotonin reuptake inhibitors (SSRIs), serotonin-noradrenaline reuptake inhibitors (SNRIs), noradrenaline and specific serotonergic antidepressants (NASSAs), and more. With the help of a psychiatrist, you’ll find a medication that works for you. Medication will reduce the intensity of your symptoms and give you the mental clarity you need to focus on getting to the root causes of your depression.
Get Help for Depression Today
No matter how long you’ve been dealing with your symptoms or how well you hide them from the outside world, you still deserve quality depression treatment.
Carrying the weight of depression by yourself is exhausting. Quality treatment will improve your life and empower you to develop a strong support network. Remember: you don’t have to do it by yourself.
Our Oceans Healthcare staff is here to give you the tools you need to heal from your depression. We have 30+ locations across the country where we treat more than 34 thousand clients annually, so we have the experience to provide you with the best treatment. At each of our locations, we intentionally develop a collaborative environment to ensure that you have a whole team of world-class clinicians delivering you the care you deserve. Call us today to get started at 888-293-6899.
Oceans Healthcare: Your Path, Our Purpose.