When you picture depression, you might imagine someone who struggles to get out of bed, who isolates themselves, and who’s constantly in tears. But depression doesn’t always look like this. For some, it’s quieter, subtler, and harder to spot. This is what we call high-functioning depression.
While it’s not a formal diagnosis in the DSM-5, “high-functioning depression” is a term commonly used to describe people who are living with persistent depressive symptoms while still managing daily responsibilities. So what does high-functioning depression really look like, and how can we support ourselves or someone we care about who’s going through it?
Signs and Symptoms
Someone with high-functioning depression may appear to be thriving—they hold down a job, keep in contact with their friends, and have a clean home. But internally, they may feel like they’re barely keeping it together. They may even downplay or dismiss their own symptoms, comparing themselves to others who seem to have it worse. Still, there are subtle signs that something’s not right. Common symptoms include:
- A sense of heaviness or sadness that lingers in the background most days
- Constant tiredness, even after adequate rest
- A persistent sense of inadequacy or self-criticism
- A fading interest in hobbies or activities that used to bring joy
- Trouble focusing or making decisions
- Eating or sleeping too much (or too little)
- Feeling easily overwhelmed and irritated by small things
- A feeling that they’re not doing enough, even when they’re pushing themselves
The Hidden Cost
One of the most harmful aspects of high-functioning depression is how easy it is to ignore. People may tell themselves, “I’m still getting everything done, so I must be fine.” It also makes getting help harder. Because the symptoms don’t disrupt life in obvious ways, people may not feel “sick enough” to ask for support. But this mindset can lead to burnout, deeper emotional distress, and even more severe depression over time.
Coping Strategies
If you have high-functioning depression, here are a few lifestyle changes to help address it:
Set Gentle, Realistic Goals
Let go of impossible standards that keep your self-esteem spiraling. Try setting smaller, more compassionate goals, like taking a walk, writing in a journal, or calling a friend. Progress doesn’t have to be dramatic to be meaningful.
Create Daily Routines With Flexibility
Consistency helps with mental health, but rigidity can backfire. Aim for structure in your day (like regular sleep, meals, and breaks), but allow room for rest and imperfection.
Practice Mindfulness
Mindfulness helps you stay connected to the present moment instead of ruminating on past mistakes or future worries. Take a few minutes every day to breathe deeply, pay attention to your bodily sensations, and allow your thoughts to exist in your mind without judging them.
Challenge Negative Self-Talk
Your inner critic can be relentless. Start noticing your internal dialogue, and actively replace self-critical thoughts with more balanced, supportive ones. Writing these down or saying them aloud can make a real difference.
Build a Support System
You don’t have to share everything all at once, but letting one or two trusted people in can lighten your emotional load. Connection is one of the most powerful antidotes to depression.
Engage in Joyful Activities, Even If You Don’t Feel Like It
Depression saps your desire for pleasure, but doing things you used to enjoy can help reignite those feelings over time. It’s okay to start small, like just watching a favorite show, sitting in the sun, or listening to music.
Getting Help
Depression therapy is one of the best tools for taking care of your mental health. And remember: talking to a therapist isn’t something to be ashamed of. Schedule a consultation with us today to find out which therapeutic approach is right for your high-functioning depression.
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