What is High-Functioning Depression? (& 3 Ways to Manage It)

There are days when your sadness can feel overwhelming – but still, you have responsibilities and commitments that you can’t let fall through.

You wake up, go to work, come home, sleep, and repeat.

On the surface, you appear to be doing fine. But underneath, you might be struggling with hopelessness, sadness, and a lack of motivation.

Here at KMA Therapy, we know that just because your life looks fine on the surface, it doesn’t mean that you feel okay.

Just because your depression isn’t interfering with your ability to complete your daily tasks, it doesn’t mean you don’t deserve support to feel better.

After reading this article, you’ll know how to recognize high-functioning depression and learn three ways to help manage it.

What is High-Functioning Depression?

High-functioning depression is a persistent and ongoing low mood and lack of motivation that doesn’t stop you from completing your daily tasks and obligations.

While it isn’t a clinical diagnosis, high-functioning depression can still greatly interfere with your enjoyment of your daily life.

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What Does High-Functioning Depression Feel Like?

When you’re dealing with high-functioning depression, it can feel like you just need to push through and get to the next day.

You’re still handling everything you need to at work, showing up in your relationships, and managing the daily tasks you need to complete to keep your life running smoothly.

On the surface, you might appear to be fine.

But internally, you may be dealing with intense feelings of sadness, and a lack of motivation that leaves you questioning why you can’t just feel better.

Specific Signs of High-Functioning Depression include:

• Low motivation and trouble making decisions
• Frequently crying or frequent tearfulness
• Disruptions in sleep patterns
• Frequent irritability or anger
• Feeling hopeless
• A lack of energy
• Low self-esteem

What Can Cause High-Functioning Depression?

A wide range of factors can contribute to high-functioning depression, whether it’s new or ongoing in your life.

Causes of High-Functioning Depression include:

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• Trauma
• Brain chemistry
• Life changes or major life events
• Starting new medications or misusing substances

Even though you may be getting through the days and accomplishing what needs to be done, you still deserve help and support to feel better.

3 Ways to Manage High-Functioning Depression

Making small changes in your daily life can often help ease the weight of high-functioning depression.

Dedicating some time in your day to care for yourself, and making your well-being a priority, can help lessen the symptoms you may be experiencing.

Here are 3 ways to lessen feelings of depression:

1. Add Exercise to Your Daily Routine

Exercise has many benefits for your mental health.

It’s one of the first pieces of advice you’ll hear when dealing with mental health challenges, and it’s for a good reason – exercise can boost your mood, improve your self-esteem, and reduce feelings of anxiety and depression.

However, when you’re dealing with a low mood, sometimes the last thing you want to do is head into a crowded room.

Any form of exercise is beneficial, so try:

• Putting on your favourite podcast and walking around the block
• Watching a dance workout video on YouTube
• Downloading a workout app

2. Set Achievable Goals

We all love the feeling of checking off another task on our to-do list (and some of us go the extra mile to add already completed tasks to our lists, just to check them off.)

Even if you’re managing to complete all of your mandatory tasks, it can often be hard to find the motivation to get anything else done.

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Visits with friends and relaxing hobbies can fall to the side.

Try setting goals that are only for you – do you want to grab coffee with a friend this week? Can you take fifteen minutes each day to engage in your favourite hobby?

Setting rewarding goals can help give you something to work toward.

3. Don’t Face it Alone

Depression can feel isolating. You might be worried about burdening others with your problems, or fear that nobody will understand what you’re going through.

But speaking about your feelings can often be a great way to lighten the heaviness they hold.

It can make you feel a lot less isolated when you realize other people are experiencing the same things as you are.

Being open and honest with your family and friends can help you feel less alone, and give you a feeling of support.

If you don’t feel comfortable opening up to anyone in your life, try exploring local Peer Support groups or online communities.

When Should You Seek Help for Depression?

If you feel like you could benefit from professional support, know that you deserve to seek it out.

There’s no threshold you have to meet to speak with a therapist – they’re here to help you feel better in your life and relationships, no matter what issues you’re currently facing.

However, depression is a serious issue, and you may benefit from speaking to a therapist if:

• You don’t feel like yourself anymore
• Your depression is interfering with your life and relationships
• You find yourself avoiding activities and situations you used to enjoy

If you are experiencing suicidal ideation or you are at risk of harming yourself, please call 911 or connect with the Talk Suicide Canada helpline at 1-833-456-4566. 

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Help is available, and you are not alone.

Next Steps for Managing Depression

After reading this article, you know how to recognize high-functioning depression, and when it may be time to seek out professional help.

Here at KMA Therapy, our experienced therapists are here to help you reconnect to the feelings of joy and motivation you’ve been missing. For over 14 years, we’ve helped our clients reconnect with their most fulfilling lives.

Book an appointment today, or connect with our caring team to learn more.

Visit our Depression Therapy page to learn more about support for depression here at KMA Therapy.

If you’re not yet ready to book an appointment, check out these articles to keep learning:

• To learn more about sadness, read: What’s the Difference Between Sadness and Depression?
• To learn about therapy options for depression, read: The 4 Best Types of Therapy for Depression
• To learn how to find a therapist, read: How to Find a Therapist for Depression in Toronto