High functioning depression (HFD) is a topic that often flies under the radar, largely because the symptoms and struggles of those affected aren’t as apparent as they are with other forms of depression. However, it’s a very real and challenging condition that many people face while navigating their daily lives.
In this blog post, we’ll explore what high functioning depression is, look at its signs, and discuss strategies for managing it. By understanding more about high functioning depression, we can develop empathy for those who live with it and offer support where it’s needed.
#1 What Is High Functioning Depression?
High functioning depression is not officially recognized in the Diagnostic and Statistical Manual of Mental Disorders (DSM-5), but it’s a term that has entered common parlance to describe individuals who are managing to keep up with their life responsibilities while internally battling symptoms of depression.
People with high functioning depression might be successful in their careers, maintain social relationships, and appear to have everything under control, while simultaneously struggling with emotional pain and other depressive symptoms.
As the term indicates, people with high functioning depression seem to function well, but the effort to do so is often extremely high:
“It feels like it takes everything I got”,
says Sarah (32), a successful lawyer. She wins cases, meets her deadlines, and is a picture of professional excellence. However, behind closed doors, Sarah feels a deep sense of emptiness and sadness that doesn’t seem to lift, regardless of her achievements.
High functioning depression: light and shadow on a woman’s face representing the contrast between her outward appearance and internal feelings
#2 What High Functioning Depression Feels like
If you struggle with high functioning depression you may experience many signs similar to those of major depressive disorder, though they may not be as pronounced.
You’re keeping up appearances: To everyone else, you look like you’ve got everything under control. You’re keeping on top of work, paying the bills, and doing what needs to be done. But inside, you feel empty and just going through the motions, like you’re really not there at all.
You’re always tired: It feels like no amount of sleep or rest ever fills up your energy tank. You’re just plain worn out all the time, and sometimes it feels like you’ll never feel rested again.
You zone out with distractions: Maybe you find yourself scrolling through your phone for hours, eating more junk food than usual, or gaming late into the night. These things help you shut off your feelings for a while because it’s just too much sometimes.
Little things set you off: Lately, it seems like the smallest problems or setbacks can really throw you for a loop. Things that you would have shrugged off before now feel like huge obstacles.
You’re really hard on yourself: If something goes wrong, you beat yourself up over it way more than you should. You’re always picking at your own flaws, and it feels impossible to give yourself a break.
Nothing feels fun anymore: Remember how you used to look forward to your weekend hobbies or hanging out with friends? Now, those things just don’t bring you joy. It’s like all the color has drained out of your life.
You’re pulling back from people: Maybe you’re saying no to social plans more than usual or not checking in with friends. It’s not that you don’t care about them, but being around others feels increasingly hard.
Consider Alex, who has a loving family and a good job. Despite his outward success, Alex has trouble sleeping, has lost interest in his hobbies, and carries a constant feeling of heaviness that he hides from his colleagues and loved ones.
“I don’t like to burden anyone with it. Since I can’t really explain what’s going on, I’d rather figure it out on my own.”
Alex also feels like he should be grateful for his privileged life rather than complaining to others about it.
Like many people affected by high functioning depression, you may not feel safe expressing your condition in the setting, the community, or the group you’re in. “Walking up to my boss and saying I feel depressed just seems surreal,” says Alex.
#3 Successful Despite Mental Health Challenges
For many people the term high functioning depression itself offers a sense of hope – a recognition that they can achieve success despite their mental health challenges.
It’s a reminder that your struggles do not define your capabilities or limit your potential. You might be acing it at work, maintaining relationships, and meeting your daily responsibilities, all while wrestling with internal hardships that others might not see. This recognition can be empowering, reminding you of your resilience and strength. It shows that while depression is a part of your life, it isn’t the whole story—you’re still moving forward, achieving goals, and making strides, all of which are significant victories. This perspective can provide a sense of hope and a drive to seek support and strategies that work for managing your mental health while continuing to thrive in other areas of your life.
#4 The Challenge of Recognition
Conversely, functioning well can also prevent you from realizing that you need and deserve support.
One of the biggest challenges with high functioning depression is its recognition. If you perform well in your professional and social life, your struggles can go unnoticed by friends, family, and even healthcare professionals. This lack of recognition can lead to feelings of loneliness and the misconception that you should simply “get over” your depression because you appear to be handling life well.
You may have an active social life and thriving career, but still often feel like you are wearing a mask. Maybe you just smile through social gatherings and work meetings, all while feeling a gnawing sense of despair inside.
#5 The Importance of Validation
When struggling with high functioning depression, validation of your experiences is essential. Society needs to understand that high functioning depression is not a choice or a minor inconvenience; it’s a serious mental health condition that requires understanding, compassion and support.
When Tom (34) finally opened up about his high functioning depression, his friends were surprised and some even shocked. With Tom’s help they began to understand the strength it took for him to face each day and to share his experiences with them. They not only offered their support but also learned firsthand how to look out for each other and embrace vulnerability.
#6 Coping Strategies for High Functioning Depression
Managing high functioning depression involves a combination of professional help, self-care practices, and lifestyle changes. Here are some strategies and examples to better understand what this can look like in real life.
1. Measure, Analyze and Accept Support
If you suspect you have high functioning depression, do not jump to conclusions or leap into action immediately. Start by measuring and analyzing your current state. Use whatever works best for you, whether a simple spreadsheet or an advanced AI-powered mental health companion. Capture your thoughts, emotions, symptoms, sleep, daily events, and perceived triggers. If you decide to consult a mental health professional, your notes and stats will come in very handy. Whether you get therapy, require medication, or need to make specific lifestyle changes, you will manage much better and effectively by tracking progress.
After recording her reflections into an app, Jamie realized that her mood was affecting her job performance and her people pleasing tendencies. She decided to seek therapy and together with her therapist, they worked on cognitive-behavioral techniques to challenge negative thinking patterns and establish healthy boundaries.
2. Build a Support System
Having friends or family members who understand what you’re going through can be invaluable. If sharing your feelings with them does seem too discomforting initially, try a support group or consider practicing with a personal AI first until you feel comfortable to speak about your experiences.
College student Emma (19) found comfort in a support group for people with high functioning depression. Recording her thoughts in her journal and sharing her experiences with others who understood made her feel less isolated. Over time she started sharing with close friends and trusted relatives. They became the best support system she didn’t know she had.
3. Prioritize Self-Care
Taking care of yourself is really important, especially if you’re dealing with something like high functioning depression. It’s not about being selfish; it’s about making sure you’re feeling good. Simple things like getting enough sleep, eating right, staying active, and taking time to relax can really help.
For example, Carlos (27), has started cooking dinner with his roommate every evening. They try out new recipes and chat while they cook. This little routine not only helps Carlos eat better but also gives him a fun, relaxing way to unwind and connect with someone else at the end of the day.
4. Set Realistic Goals
Learning to set realistic goals is crucial when you’re dealing with high functioning depression because it’s easy to feel overwhelmed. Instead of tackling big projects all at once, break them down into smaller, more manageable steps. Each small victory is worth celebrating and can really boost your mood.
For example, Maya (29), a high-achieving creative who struggles with this type of depression, has started breaking her work projects into daily tasks. Every morning, she records three things she wants to accomplish by the end of the day. When she checks off each item in her selfcare app, she takes a moment to enjoy her success with a 15-minute walk around the neighborhood. This approach has made her daily work less daunting, gives her a sense of accomplishment that keeps her motivated, and contributes to her well-being by getting some exercise outdoors.
5. Practice Mindfulness, Breathing and Meditation
Practicing mindfulness, breathing and meditation can be really helpful, especially when you’re having a tough day. Mindfulness helps you stay focused on the present moment, which can keep you feeling grounded and centered. Breathing and Meditation, on the other hand, can help reduce stress and improve your mood by giving you a break from the day’s chaos.
Take Georgie, for instance. She’s found that starting her day with just ten minutes of meditation makes a big difference. She uses a simple guided meditation that helps her focus on her breathing and clear her mind before she dives into her daily tasks. This small practice helps her manage stress better and keeps her feeling more relaxed throughout the day.
6. Limit Stressors
Identifying and limiting stressors is key when you’re trying to manage high functioning depression. It’s important to recognize what parts of your life add to your stress and find ways to reduce these whenever possible. This could mean working on your sleep routine, setting clearer boundaries at work or in your personal relationships to protect your mental health.
Sophia, for example, realized that scrolling through social media, especially Instagram, was making her feel inadequate and stressed. She decided to take a break from Instagram to see if it would help. Almost immediately, she noticed a positive change in her mood and felt a significant lift in her spirits. This simple step allowed her to focus more on her own life without the constant FOMO and comparisons to others, reducing her overall stress.
7. Stay Consistent with Treatments
If you’re prescribed medication, it’s important to take it exactly as directed by your doctor. Also, keeping up with therapy appointments is essential, even on days when you’re feeling good—this consistency helps build your resilience and maintain your mental health over time.
Mike, for instance, made a commitment to take his medication at the same time each day. His mental health app gently reminds him to check that task off his list, making this part of his daily routine. Sticking to this schedule not only helped stabilize his mood but also gave him a sense of control over his day-to-day well-being. This regularity and tracking of the progress in his treatment has been key to managing his condition effectively.
8. Educate Yourself and Others
Educating yourself and others about high functioning depression can be very empowering. By learning more about your condition, you can better understand what you’re experiencing and explain it to others, which helps foster understanding and support.
Office worker Jasmine (35), for example, took the time to read books and watch documentaries about high functioning depression. This self-education not only deepened her own understanding of her symptoms but also equipped her with the knowledge to communicate effectively about her condition. With this information, she was able to explain her situation to her family, helping them understand what she was going through and how they could support her. This shared knowledge made a significant difference in how her family responded and supported her, enhancing their empathy and support.
#9 Create Structure with a Daily Routine
Establishing a routine can be incredibly beneficial for individuals with high functioning depression. A predictable daily schedule adds structure and provides a sense of control, helping to mitigate the internal chaos often caused by depression.
University student Ben (24), for instance, found that setting up a morning routine greatly improved his ability to manage his symptoms. His routine includes eating a healthy breakfast, engaging in light exercise like a brisk walk, and spending a few minutes journaling. This structured start to the day helps him set a positive tone, giving him a sense of stability and control that supports his mental health throughout the day.
#10 Embrace Creativity and Passion
Engaging in creative activities or revisiting passions can be a powerful method to combat the symptoms of high functioning depression. Creative expression serves as an outlet for emotions, and it can also bring a sense of achievement and joy.
Sophie (39), a managing director dealing with high functioning depression, rediscovered her love for painting. As she reconnected with her artistic side, she found a valuable way to express her feelings through her artwork. This creative pursuit not only provided her with a therapeutic outlet but also helped lessen her depressive symptoms. Sophie’s experience shows how reconnecting with personal passions can positively impact mental health.
#11 Check Your Diet and Nutrition
Diet and nutrition are crucial components in maintaining mental health. Eating a balanced diet that includes fruits, vegetables, lean proteins, and whole grains helps stabilize mood and energy levels, which is especially beneficial for individuals with high-functioning depression.
Computer scientist Raj (33), who struggles with this form of depression, consulted a nutritionist to improve his dietary habits. After making some changes, such as reducing his intake of sugar and caffeine, he noticed significant improvements in his mood swings and energy levels. These dietary adjustments provided him with a more stable foundation, enhancing his overall mental readiness and his daily functioning.
#12 Use the Power of Small Changes
As a professional grappling with high functioning depression, even minor adjustments to your daily routine can yield substantial improvements in your overall well-being. These small, positive changes accumulate, fostering significant benefits over time and creating a more manageable lifestyle.
Lucy (42), for instance, realized the potential of integrating slight modifications into her routine to better cope with her high functioning depression. She chose to begin walking for 15 minutes each day during her lunch break. This simple decision proved to be more impactful than she anticipated. Not only did the regular physical activity enhance her physical health by improving her stamina and fitness, but the time spent walking also acted as a crucial mental break. It allowed her to disconnect temporarily from the pressures of work and personal life, giving her mind a chance to rejuvenate. This brief daily escape significantly improved her ability to manage the symptoms of her depression, leading to a healthier and more balanced lifestyle.
Remember, high functioning depression is more than just a phase or a bad day; it is a persistent condition that can affect every aspect of your life. By recognizing the signs, offering support, and implementing coping strategies, we can help ourselves and those affected by high functioning depression to identify symptoms, seek support and improve overall well-being.
If it’s you dealing with high functioning depression, know that you’re not alone, and there is a path forward. Help is available, and with the right tools and support, you can navigate your depression and lead a hopeful, fulfilling life.
Now stop scrolling and go reclaim your life!
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