The Reality of High-Functioning Depression
High-functioning depression is a paradoxical condition. On the surface, everything appears fine. You might hold a steady job and keep up with all of life’s responsibilities. But beneath, you’re battling feelings of sadness, hopelessness, and exhaustion. Unlike more visible forms of depression, high-functioning depression often goes unnoticed, even by those closest to you.
What Is High-Functioning Depression?
High-functioning depression isn’t a formal clinical diagnosis. It’s a useful term for describing people who have chronic depressive symptoms but still manage to keep up their outward appearances. Those with high-functioning depression typically have successful careers, maintain an active social life, and project an image of competence and success. However, all this capability comes at a cost: by spending so much energy keeping up their outward persona, they leave little room for themselves and emotional healing. They might make it through every day feeling like they’re hanging on by a thread.
Recognizing the Signs
Identifying high-functioning depression in yourself or someone else can be challenging because the signs are often subtle. The main symptoms include:
A persistent low mood
Feeling sad, helpless, or hopeless
Fatigue and tiredness
Irritability and anger
A loss of interest in activities
Perfectionism
Difficulty concentrating or making decisions
Changes in eating habits (under or overeating)
Changes in sleeping habits (insomnia or hypersomnia)
Unexplained health problems, like persistent headaches or gastrointestinal issues
Hidden Issues of High-Functioning Depression
Because people with high-functioning depression seem mentally healthy to those around them, their struggles can be invalidated and overlooked. Comments like “You don’t look depressed,” or “You’re doing so well,” can make a person with depression feel much worse. The disconnect between how they feel inside and how they’re perceived by others creates a sense of invisibility. It’s a lonely experience to struggle so much internally.
Feeling invalidated in this way often leads to:
Doubt: People with high-functioning depression may question whether their feelings are valid. They might constantly think, “If I’m accomplishing so much, how can I be depressed?”
Burnout: The constant effort to maintain appearances can lead to physical and emotional exhaustion. Over time, this can escalate into more severe forms of mental health issues and a complete withdrawal from their friends and family.
Difficulty Getting Help: Since they’re managing to “function,” they may feel unworthy of trying to fix their issues. They might also rationalize why they shouldn’t seek therapy by downplaying how much they’re struggling.
Breaking the Cycle
If you or someone you know is dealing with high-functioning depression, here are the first steps you can take towards healing:
Acknowledge the Problem: The first step is recognizing that your depression symptoms are valid and real, even if you’re “functional.” Once you’re able to accept this, you can feel empowered to seek help.
Take Time to Care for Yourself: Build a routine that includes good sleep hygiene, a healthy diet, plenty of exercise, and time to relax. Taking care of your body also takes care of your mind in the process.
Challenge Negative Thoughts: Try to interrupt your thought loops. Ask yourself whether you have tangible evidence for your beliefs. When in doubt, distract yourself with another activity to stop yourself from ruminating.
Set Realistic Goals: Healing from depression doesn’t happen overnight. Don’t push yourself to be “better” immediately. It’ll take time to build new routines and care for your mental health.
Lean on Trusted People: Don’t be afraid to share your feelings with trusted friends and family members. This will help you feel less isolated.
Getting Help
Therapy is one of the best tools at your disposal for coping with high-functioning depression. If you’ve been struggling, don’t hesitate to reach out to me. Together, we can come up with a treatment plan that fits your needs. In therapy, you’ll learn ways of coping with stress and how to interrupt negative thought spirals. You’ll also build your self-esteem and ultimately, become more resilient.