High Functioning Depression: 12 Facts You Need to Know

Written by

Karin Andrea Stephan

Entrepreneur, Senior Leader & Ecosystem Builder with degrees in Music, Psychology, Digital Mgmt & Transformation. Co-founder of the Music Factory and Earkick. Life-long learner with a deep passion for people, mental health, and outdoor sports.

High functioning depression ( HFD) is a topic that often flies under the radar, largely because the symptoms and struggles of those affected aren’t as apparent as they are with other forms of depression. However, it’s a very real and challenging condition that many people face while navigating their daily lives.

In this blog post, we’ll explore what high functioning depression is, look at its signs, and discuss strategies for managing it. By understanding more about high functioning depression, we can develop empathy for those who live with it and offer support where it’s needed.

#1 What Is High Functioning Depression?

High functioning depression is not officially recognized in the Diagnostic and Statistical Manual of Mental Disorders (DSM-5), but it’s a term that has entered common parlance to describe individuals who are managing to keep up with their life responsibilities while internally battling symptoms of depression.

People with high functioning depression might be successful in their careers, maintain social relationships, and appear to have everything under control, while simultaneously struggling with emotional pain and other depressive symptoms.

As the term indicates, people with high functioning depression seem to function well, but the effort to do so is often extremely high:

“It feels like it takes everything I got”,

says Sarah (32), a successful lawyer. She wins cases, meets her deadlines, and is a picture of professional excellence. However, behind closed doors, Sarah feels a deep sense of emptiness and sadness that doesn’t seem to lift, regardless of her achievements.

#2 What High Functioning Depression Feels Like

If you struggle with high functioning depression you may experience many signs similar to those of major depressive disorder, though they may not be as pronounced.

You’re keeping up appearances: To everyone else, you look like you’ve got everything under control. You’re keeping on top of work, paying the bills, and doing what needs to be done. But inside, you feel empty and just going through the motions, like you’re really not there at all.

You’re always tired: It feels like no amount of sleep or rest ever fills up your energy tank. You’re just plain worn out all the time, and sometimes it feels like you’ll never feel rested again.

You zone out with distractions: Maybe you find yourself scrolling through your phone for hours, eating more junk food than usual, or gaming late into the night. These things help you shut off your feelings for a while because it’s just too much sometimes.

Little things set you off: Lately, it seems like the smallest problems or setbacks can really throw you for a loop. Things that you would have shrugged off before now feel like huge obstacles.

You’re really hard on yourself: If something goes wrong, you beat yourself up over it way more than you should. You’re always picking at your own flaws, and it feels impossible to give yourself a break.

Nothing feels fun anymore: Remember how you used to look forward to your weekend hobbies or hanging out with friends? Now, those things just don’t bring you joy. It’s like all the color has drained out of your life.

You’re pulling back from people: Maybe you’re saying no to social plans more than usual or not checking in with friends. It’s not that you don’t care about them, but being around others feels increasingly hard.

Consider Alex, who has a loving family and a good job. Despite his outward success, Alex has trouble sleeping, has lost interest in his hobbies, and carries a constant feeling of heaviness that he hides from his colleagues and loved ones.

“I don’t like to burden anyone with it. Since I can’t really explain what’s going on, I’d rather figure it out on my own.”

#3 Successful Despite Mental Health Challenges

For many people the term high functioning depression itself offers a sense of hope – a recognition that they can achieve success despite their mental health challenges.

It’s a reminder that your struggles do not define your capabilities or limit your potential. You might be acing it at work, maintaining relationships, and meeting your daily responsibilities, all while wrestling with internal hardships that others might not see. This recognition can be empowering, reminding you of your resilience and strength.

#4 The Challenge of Recognition

Conversely, functioning well can also prevent you from realizing that you need and deserve support.

One of the biggest challenges with high functioning depression is its recognition. If you perform well in your professional and social life, your struggles can go unnoticed by friends, family, and even healthcare professionals. This lack of recognition can lead to feelings of loneliness and the misconception that you should simply “get over” your depression because you appear to be handling life well.

#5 The Importance of Validation

When struggling with high functioning depression, validation of your experiences is essential. Society needs to understand that high functioning depression is not a choice or a minor inconvenience; it’s a serious mental health condition that requires understanding and compassion.

#6 Coping Strategies for High Functioning Depression

Managing high functioning depression involves a combination of professional help, self-care practices, and lifestyle changes. Here are some strategies and examples to better understand what this can look like in real life.

1. Measure, Analyze and Accept Support

If you suspect you have high functioning depression, do not jump to conclusions or leap into action immediately. Start by measuring and analyzing your current state. Use whatever works best for you, whether a simple spreadsheet or an advanced AI-powered mental health companion.

2. Build a Support System

Having friends or family members who understand what you’re going through can be invaluable.

3. Prioritize Self-Care

Taking care of yourself is really important, especially if you’re dealing with something like high functioning depression.

4. Set Realistic Goals

Learning to set realistic goals is crucial when you’re dealing with high functioning depression.

5. Practice Mindfulness, Breathing and Meditation

Practicing mindfulness, breathing and meditation can be really helpful, especially when you’re having a tough day.

6. Limit Stressors

Identifying and limiting stressors is key when you’re trying to manage high functioning depression.

7. Stay Consistent with Treatments

If you’re prescribed medication, it’s important to take it exactly as directed by your doctor.

8. Educate Yourself and Others

Educating yourself and others about high functioning depression can be very empowering.

#9 Create Structure with a Daily Routine

Establishing a routine can be incredibly beneficial for individuals with high functioning depression.

#10 Embrace Creativity and Passion

Engaging in creative activities or revisiting passions can be a powerful method to combat the symptoms of high functioning depression.

#11 Check Your Diet and Nutrition

Diet and nutrition are crucial components in maintaining mental health. Eating a balanced diet that includes fruits, vegetables, lean proteins, and whole grains helps stabilize mood and energy levels.

#12 Use the Power of Small Changes

As a professional grappling with high functioning depression, even minor adjustments to your daily routine can yield substantial improvements in your overall well-being.

Remember, high functioning depression is more than just a phase or a bad day; it is a persistent condition that can affect every aspect of your life. By recognizing the signs, offering support, and implementing coping strategies, we can help ourselves and those affected by high functioning depression to identify symptoms, seek support and improve overall well-being.