Return to Work
Resources
for Workers

Topic 1 | Understanding depression and anxiety

In this topic we explain some of the common symptoms and impacts of depression and anxiety. But before we do, it’s important to know:

Experiences with depression and anxiety are unique to each individual

  • Some people may have one episode, while others might face multiple episodes across their lifetime.
  • People may experience a range of different symptoms and impacts, or just a few.
  • The symptoms and impacts people experience may change over time.  
  • How people recover from depression or anxiety can depend on a range of factors, including
    o What types of treatment and support work well for them
    o How many episodes they experience
    o How long an episode lasts for
  • How long people take to recover can also vary depending on
    o   How severe the episode is
    o   How their symptoms, and the support they need, might change over time
  • Recovery is not a ‘straight line’ – it can involve peaks and troughs, progress, and setbacks.  

So there is no single or ‘universal’ way that people experience depression or anxiety. Nor is there a single or ‘one size fits all’ way to treat or support depression or anxiety. But perhaps the BEST way to support someone experiencing depression or anxiety – including yourself - is

  • To first understand what they are going through  
  • To provide supports which align with the symptoms and impacts they need help with  

You can use 'The Self Check-In' worksheet in your workbook to help you identify how depression or anxiety can impact you, and what help you might need during your RTW. 

Depression and anxiety – whether you experience one, the other, or both – can also be a part of a ‘bigger picture’ of mental health concerns. For example, they can sometimes be indicators that a person is experiencing the negative effects of trauma (such as in post-traumatic stress disorder or PTSD). So no matter why you might be experiencing symptoms of depression or anxiety, it is really important that you see your GP - or a mental health professional such as a psychologist or counsellor - so they can determine what is occurring and give you support.

Understanding Depression

When we think or talk about ‘feeling depressed’, we usually mean feeling low or sad or moody. And that those feelings come and go.

An experience of depression – known specifically as major depression or depressive disorder - is when someone experiences   

  • A low mood
  • Is not interested in or enjoying things they normally find pleasurable  

AND has been experiencing those feelings

  • Nearly every day
  • For at least two weeks  

We've provided below some information about the common signs, symptoms and impacts of depression. But it’s also important to know that  

  • There are several different kinds of depression, and
  • They each have different symptoms and impacts.

You can learn more about the different kinds of depression and how people
experience them here:

BeyondBlue | Types of depression

Symptoms, signs and impacts of depression

Thinking

  • Feeling overwhelmed 
  • Frequently being critical or harsh towards oneself  
  • Blaming themselves 
  • Feeling worthless  
  • Seeing the negative side to everything  
  • Thinking nothing good will ever happen    
  • Assuming or thinking others see you negatively  
  • Difficulties with memory 
  • Difficulties with concentration, such as difficulties reading documents, books etc, and difficulties focusing on and processing verbal communication 
  • Difficulties with making decisions   
  • Feeling guilty about things which are not their fault  
  • Thinking about death or suicide 

Feeling

  • Sad 
  • Anxious 
  • Guilt 
  • Irritable  
  • Anger 
  • Mood swings  
  • Helpless  
  • Hopeless 
  • Numb 

Behaviour

  • Crying 
  • Withdrawing from other people  
  • Neglecting responsibilities  
  • Less interest and care with personal appearance  
  • Difficulties maintaining drive and motivation  
  • Difficulties with sleeping, which can include difficulties getting restful sleep, and/ or sleeping too much    
  • Losing interest in food, or eating more than usual  
  • Using drugs or alcohol , especially to soothe feelings or aid sleep  

Physical

  • Tiredness and fatigue  
  • Low energy  
  • Loss of appetite  
  • Weight loss or gain  
  • Loss of sexual desire  
  • Headaches  
  • Stomach or back ache  
  • Irregular menstrual cycle  
  • Unexplained aches or pains   

Understanding Anxiety

Feeling anxious is a normal and natural response to stressful situations. Anxious feelings usually occur for a particular reason or in response to a specific challenge, and pass once the situation or challenge has ended.

Anxiety is a state in which those anxious feelings

  • Don’t go away
  • Occur without a specific cause or reason   

Symptoms, signs and impacts of anxiety

Thinking

  • Mind racing  
  • Mind going blank  
  • Difficulties controlling anxious thoughts or worries  
  • Difficulties with calming down   
  • Difficulties with memory 
  • Difficulties with concentration, such as difficulties reading documents, books etc, and difficulties focusing on and processing verbal communication 
  • Difficulties making decisions 
  • Vivid dreams   
  • Thinking a lot about past or future events  

Feeling

  • Feeling worried or anxious most of the time  
  • Fear  
  • Worry  
  • Irritability  
  • Impatience 
  • Anger 
  • Nervousness 
  • Agitation and feeling on edge  
  • Feeling frazzled  
  • Feeling tired  

Behaviour

  • Avoiding situations  
  • Obsessive or compulsive behaviour  
  • Feeling distress in social situations  
  • Withdrawing from other people  
  • Difficulties with sleeping,  
  • Using drugs or alcohol , especially to soothe feelings or aid sleep  

Physical

  • Increased or rapid heart rate  
  • Pounding heart  
  • Blushing  
  • Rapid/ shallow breathing  
  • Shortness of breath  
  • Dizziness   
  • Headaches 
  • Sweating  
  • Choking  
  • Restless ness  
  • Tremors, shaking,  
  • Stomach pains, nausea, vomiting, diarrhoea   
  • Muscle aches and pains (especially neck, shoulders and back)   

Being kind to yourself about experiencing depression or anxiety

If you are, or have been, feeling mentally unwell, it’s important to be kind to yourself. Sometimes, people who experience mental illness have negative attitudes – including shame - about their condition, and even towards themselves for being mentally unwell. This is called self-stigma, and usually results from a person taking on board negative stereotypes or attitudes about mental ill-health that they have picked up from other people, and assuming those attitudes and stereotypes are true for them.

…The first stigma that I put on myself was not really wanting to think that I could have a thing that needed treatment. And the second was being told to step out of work, which for me was, you know was a huge thing.” Person with post-traumatic stress disorder.”
Mental Health at Work, 2018 p.7

People who have these stigmatising views of themselves might think things like

  • They are not ‘worthy’ of positive experiences or rewards (Eg employment, promotions) because of their mental health
  • They ‘should be’ stronger, more resilient or  able to handle their own mental health.

They might also

  • Be very self-critical and judgemental towards themselves, and have low self-esteem, poor self-worth or a lack of confidence in themselves and their abilities 
  • Not disclose mental health issues
  • Not ask for help with their mental health,
  • Not ask for, or access, supports to help them flourish in the workplace
  • Experience high absenteeism and decreased productivity, 
  • Withdraw from social connections and occasions
     

If you have self-stigmatising thoughts or feelings,  - especially ones which might be stopping you from getting more help with your mental health - its really important to  remember;

Experiences of mental ill-health are really common.

For example in Australia,

- 1 in 2 people will struggle with their mental health during their lifetime

- More than 2 in 5 workers experience mental ill-health at some time in their life

- 21% of Australians had taken time off from work in the previous 12 months due to feeling stressed, depressed, anxious and mentally unhealthy.

- 1 in 4 people are affected by anxiety conditions

- 1 in 7 people are affected by depression

So it's actually highly likely that people around you – including ones who can help you – have also been mentally unwell at some time, and can understand and help with what you’re going through  

People can and do experience a range of different states of mental health throughout their lifetime.

The figure below from beyondblue shows us we can think of mental health as existing on a continuum. Wherever you are now will likely change in the future.

It’s really important to seek help

There are lots of different sources of support to help you with your mental health, and with any self-stigma you may be experiencing. They include

In Topic 3, we’ve also provide links to some resources you can use to help you decide what (if anything) you feel comfortable to tell people – in your life, and in your workplace – about your mental health.

Knowledge Check

References

Material for this topic sourced from:

TopBuilt with Shorthand