Living with high-functioning depression | Oscar Rx | hioscar Blog | Oscar
Living with high-functioning depression
High-functioning depression may not disrupt your daily routine – but that doesn’t mean you shouldn’t seek help.
Mental HealthClinically Speaking
5 min read
Charlotte Elkin
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We’re living in some stressful times. Clicks. Swipes. Likes. Comment threads. It’s easy to get sucked into the cyber vortex, which can affect how you feel and even cause depression.
In the good old days before screen time replaced facetime, depression was commonly thought of as a dissociative mood disorder. A depressed person would withdraw from their personal and social activities, falling into a period of deep and debilitating sadness. Now, with the impossibility of unplugging from our screens, technology has changed what depression looks like.
Depression lives on a spectrum. It can manifest in many ways; from can’t-get-out-of-bed blues to can’t-stop-vacuuming-the-carpet anxiety.
As of 2013, .5% of adults in the U.S. (opens in new tab) are affected by dysthymia, aka high-functioning depression. It can be tricky to spot – someone who has it may look like they’ve got their life together, while inside they’re quietly suffering.
We chatted with Charlotte Elkin, licensed clinical social worker at the Oscar Center (opens in new tab), about ways you can cope with high-functioning depression and get help when you need it.
High-functioning depression (opens in new tab) is a disorder where a person experiences low level symptoms of depression for two years or longer. It can be triggered by a specific event or a confluence of events, but more often has an unknown cause. Unlike a major depressive episode, high-functioning depression probably won’t interrupt your daily routine. Instead you’ll continue your day-to-day while bearing the weight of negative thoughts, feelings, body sensations, and emotions. But just because you can perform your daily duties, doesn’t mean you shouldn’t get help.
What causes high-functioning depression?
All mental health disorders are caused by a complex combination of genetic predisposition and life experience. Everyone has different brain chemistry and it’s hard to pinpoint exactly why you’re suffering, which is why therapy is often an effective form of treatment. If you are struggling with particular stressors such as relationship issues, compromised housing, economic challenges, trauma, or other medical conditions, then you may be more likely to suffer from a mental health issue at some point in your life. Regardless, the most important thing you can do is stay attuned to how you feel and take action when things seem off-balance.
Signs and symptoms of high-functioning depression
If you notice any of these signs and symptoms, then it might be time to take action and get help:
Joylessness.
Loud inner critic.
Frequent self-doubt spirals.
Sleep problems, low energy, and exhaustion.
Feelings of anger, irritability, and argumentativeness.
Blowing things out of proportion.
Excessive worry or guilt about the past and future.
Coping strategies like drinking or excessive exercising.
There are lots of ways to treat depression. You may find relief by adding DIY methods to your routine or talking to a professional. Here’s how to get started:
Talk to a professional: Working with a licensed mental health practitioner to pinpoint the cause of your depression, set goals, mourn losses, and analyze your underlying conflict can alleviate your symptoms and help you develop coping mechanisms for now and in the future.
Take medication: Whether you’re suffering from high-functioning depression, anxiety, or a personality disorder, medication is an effective form of treatment. Typically SSRIs (Prozac, Zoloft, Paxil, Lexapro, and Celexa) and SNRIs (Cymbalta, Effexor and Pristiq) are used in low doses to treat high-functioning depression. Depending on your other health issues, you may need to stay away from certain medications or use a combination to effectively treat your depression.
Start a self-care practice: Implementing an at-home self-care practice may effectively treat your depression. Try any combo of the following:
Limit screen time on your devices.
Find time for pleasure by doing an activity you love.
Get your blood pumping with exercise.
Talk it out with a friend.
Step outside for a hike, walk, or run.
Cuddle with a furry friend.
Plan social time.
Limit alcohol use.
Get enough sleep.
Relax with yoga, massage, or meditation.
Engage with your community through a volunteer organization, church, book club, sports team, etc.
Supporting a loved one with high-functioning depression
Even if you aren’t personally suffering from depression, it’s likely that you know someone who is. Being there for a loved one during a time of need isn’t always as easy. Sometimes it’s hard to know how you can help.
Dr. Elkin says, "Helping a loved one recognize that they are having an experience of depression regardless of the shade of blue is important. This can lead to them getting help and alleviating symptoms."
If you’re unsure of how you can support a loved one who is depressed, Elkin recommends taking action in the following ways:
Acknowledge their feelings are real.
Encourage them to seek counseling.
Help them maintain a routine (food, exercise, sleep).
Understand your limits in terms of how much you can do to help them.
Refrain from moral judgement.
The upside of depression
Though it might not feel like it, there is an upside to high-functioning depression. "It’s important to have an emotional barometer, and to embrace it less as pathology, and more as your body telling you something is off," says Dr. Elkin. "When appropriately addressed, it can help motivate you to make positive changes in your life."
If you’re suffering from high-functioning depression, it could be a sign that you need to make a change, or address an underlying issue that has been there for some time. Pay close attention to your mood and take the time to explore what’s affecting you.
Need professional help through this process? Start by doing some research to find a mental health professional who takes your insurance. Your insurance company (opens in new tab) may even be able to help you find someone nearby in their network.
