Understanding High-Functioning Depression: What It Is and How to Cope

By: Marissa Pollet

High-functioning depression is a form of depression that often flies under the radar. People experiencing it may appear to be managing their daily responsibilities effectively, going to work, maintaining relationships, and even excelling in their careers. High functioning anxiety looks completely different beneath the surface as struggles with persistent feelings of sadness, hopelessness, and fatigue are part of their daily routine.

Unlike major depressive disorder, where symptoms may be more visible and disrupt activities of daily life, high-functioning depression allows individuals to "mask" their struggles. The result is a life that may look successful from the outside but is exhausting and emotionally painful on the inside.

What Is High-Functioning Depression?

High-functioning depression can manifest in a number of ways, often making it difficult for others to recognize or even for the person experiencing it to realize that they need help. Some signs include:

• Constant low mood: You may not feel intensely sad, but you experience a continuous feeling of heaviness in terms of mood.

• Lack of enjoyment: Activities you once enjoyed now feel like chores. You may find yourself not expressing the same manner of joy you used too. Maybe you once loved walking after a long day. Lacing up your shoes and getting lost in your favorite music as you felt the sun and breeze on your face, but now the idea of hitting the pavement doesn’t carry the same feelings and feels more like a daunting chore.

• Fatigue: Even when getting enough sleep, you feel physically and emotionally drained.

• Self-criticism: You might hold yourself to an impossibly high standard and criticize yourself for not achieving enough.

• Difficulty concentrating: Your mind feels sluggish, making tasks that require focus more difficult.

• Social withdrawal: While you may maintain relationships, you often feel detached or isolated. You seem to find yourself not wanting to attend the same social activities you once enjoyed and staying at home is more appealing.

The Impact of High-Functioning Depression on Life

One of the most challenging aspects of high-functioning depression is that it often goes unnoticed. You may appear to be living a successful life, achieving milestones, and managing your day-to-day responsibilities. However, behind the scenes, the emotional toll can be overwhelming:

• Burnout: The constant effort to keep up appearances while managing depression leads to burnout. Even the smallest tasks feel monumental. As you “mask” the depression well on the outside, you are draining yourself at insurmountable rates on the inside which is exhausting.

• Relationship strain: You might withdraw emotionally, leaving friends and family feeling disconnected or neglected. It’s quite possible you may not even recognize or understand the nature of high functioning depression and this leads to a disconnect with those around you. How can you be there for others if you are struggling internally?

• Low self-esteem: High-functioning depression can cause you to feel as though you're not good enough, despite outward success. If you feel the constant weight of negative emotions your self-esteem will unquestionably be affected.

  How to Cope with High-Functioning Depression

  Coping with high-functioning depression requires strategies that address both the symptoms and the root causes. Here are some ways you can start managing it:

• Acknowledge the problem: The first step is recognizing that your feelings are valid, even if others can’t see them. You don't need to wait until things get "worse" to seek help. Accepting that you feel the way you do on the inside and turning to others for support and guidance is important to your mental well-being.

• Set realistic goals: Don’t overburden yourself with too many tasks. Set small, realistic goals and celebrate your progress and success.

• Prioritize self-care: Make time for activities that nourish your mind and body. Exercise, sleep, and a balanced diet can have a significant impact on your mental health. Putting yourself first is never selfish in terms of your mental and emotional health.

• Practice mindfulness: Mindfulness meditation can help ground you and manage overwhelming thoughts or emotions. Taking the time to slow down weather that is though journaling, yoga or deep breathing exercises can all help you to stay more grounded.

• Reach out to loved ones: You don’t have to carry the burden alone. Share your

  feelings with someone you trust, even if it's just to let them know what you're going through. Explain to them exactly how you feel and what they can do to be supportive. Most friends and family are eager to help so be honest with yourself with what you need as well as with your loved ones throughout this journey.

• Limit negative self-talk: Challenge the critical voice in your head that tells you you’re not doing enough. Replace it with more compassionate, understanding thoughts.

  When to Seek Professional Help

  While self-care and coping strategies are essential, high-functioning depression can still require professional intervention. If you notice that your symptoms persist despite your best efforts, it might be time to seek help. Consider reaching out to a therapist if you experience any of the following:

• Your low mood seems to be persistent and affecting your daily functioning, even with positive changes in your lifestyle.

• You struggle to maintain relationships or feel increasingly disconnected from others.

• You have thoughts of hopelessness, worthlessness, or self-harm.

• Your work performance or daily life begins to deteriorate because of your emotional state.

  You Don’t Need to Struggle in Silence

  High-functioning depression can feel isolating, but it's important to remember that you're not alone. Just because you're managing to get through your day doesn’t mean you need to continue struggling internally. Seeking help is a sign of strength, and with the right support and tools, you can find relief and live a more fulfilling, balanced life.

  Our team of caring professionals at Inspired Wellness are here to provide support and guidance towards your path of mental wellness. We believe that every individual has the ability to be the best version of themselves and our goal is to set you up with the tools to maintain a well-balanced life that will place you on the path towards lifelong change. We strive to create a non-judgmental environment coupled with therapeutic practices that are tailored towards each individual. At Inspired Wellness our team aims to do exactly as our name says, inspire you towards a beautiful life of strength and wellness!