Work got you down? Is getting out of bed on a Monday morning a superhuman effort? You’re not alone — in addition to the ordinary stress of a job, some people find that their workplace actively makes them frustrated and depressed. However, if you catch yourself feeling really down in the dumps or stressed beyond measure, you can take steps to improve the situation and put that bounce back in your step.

So why might you be finding work so depressing?

You’re Judging Yourself

You feel like everybody else is doing better than you, or has got their job completely figured out. Soon enough the boss is going to find out, and then what?

You’re Just Not Right for the Role

Is this job really what you want to be doing with your life? You have dreams of achieving success elsewhere, maybe in another field altogether, and you just don’t want to be here when you could be out fulfilling your dreams.

Your Manager Is Not On Your Side

You’ve got a bad boss who seems like they’re on a power trip and doesn’t care about giving you the support and help you need to get your work completed.

You’re Not Organized

It’s chaos. You spend the first hour of your day frantically trying to figure out what you were doing yesterday, and lose a lot of time looking for the tools that you need to get the job done.

The Company Makes You Compromise

You know what you’re being told to do is unethical or it compromises your own values, and that’s getting you down.

Your Work-Life Balance Is Off

You’re spending all your time in the office, and you never see your spouse or kids. “Relationships can fracture if they’re not maintained, and you need to spend time with your loved ones” – explains Sharon Kilpatrick, a Psychologist at UK Top Writers.

You Can’t Move On

You feel stuck in the role you’re in, and you can’t see any way out. Promotions aren’t happening, moves elsewhere look doubtful, and you’re trapped in a rut so deep you can’t see out the top of it.

Here’s some ways to find your spark again and pull yourself out of that depressive rut.

Deal Day by Day

Break it down: what are your important short-term goals? What’s the priority for today? Let tomorrow worry about tomorrow; just focus on what you need to get done right now.

Enjoy Your Creative Side

Get writing! Spending time doing some creative writing can often help relieve your mind of stress. There are many online tools which can help you write better, such as:

Grammarix – a free way to check your grammar online

Australian Help – a large number of resources to help you check your grammar and spelling.

Boomessays – a great tool to help you generate writing ideas, as recommended at Huffington Post ‘Write my paper‘ article

Oxessays – a community for writing advice and tips

Assignment Help – a tool to help you find your creativity in writing

Essayroo – a free, quick way to help you structure your writing

Word Count Tool and Citeitin – online word count and citation tools to make your writing more accurate

Have an Honest Chat

If you can, tell your boss what’s going on in your head, and ask for their help and support. If you feel like you’re drowning in work, see what he or she can do to relieve your stress, and give you back that work-life balance you need.

Get Organized

Eliminate the chaos. Make sure you finish your day by preparing for tomorrow’s work, and take a few minutes at the start of each day to list your priorities for the day ahead.

Get Support

No matter how bad you feel, you’re not alone. Your friends and family want to be there for you, and there are many medical professionals such as psychiatrists and counsellors who can help you figure things out.

Take a Break

“If you’re too down to cope with work, maybe it’s time to take some time off and reset your mind. If you can take a vacation, do it, or if you need to, speak with your doctor about your feelings and take some time off sick” – says Terry Wolfe, a Personal Coach at Best British Essays.

Take Care of Yourself

Make sure you are getting enough sleep, enough food, enough exercise, and that you aren’t consuming too much alcohol. If your body isn’t being properly cared for, your mental health will go downhill.

Finding your way out of workplace depression can be a challenge, but you don’t have to do it alone, and it can be overcome.

Gloria Kopp is a recruiting consultant and a career adviser at Grade on Fire. Besides, she is a contributing writer at The Tab and Revieweal blog.

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