Everyone gets low mood from time to time, but depression is a diagnosable mental health disorder that affects millions of people worldwide, including many within the workplace. Diagnosed by general practitioners and mental health professionals, it is characterised by persistent feelings of sadness, hopelessness, fatigue and a lack of interest in activities that an individual would normally enjoy
For business owners and HR leaders, understanding depression is essential. Not only because of its human impact, but also due to its influence on engagement, productivity, absenteeism, and people retention. Supporting effective self‑care practices can be a critical component of a healthier, more resilient workforce.
Self-care refers to the practice of looking after one’s physical and mental health through deliberate, purposeful actions. From getting enough sleep, eating well and practicing mindfulness, to engaging in regular physical activity, self-care can come in a variety of forms.
While self‑care is a personal responsibility, leaders play an important role in creating environments where these behaviours are understood, encouraged, and normalised.
What managers and leaders can promote
Physical activity
Regular physical exercise can help reduce symptoms of depression. Exercise releases endorphins (chemicals that trigger positive feelings in the body) and can also improve sleep quality, which is vital for managing mental health. Even low intensity activities such as walking, yoga, or stretching can have a positive effect on mood, especially if they are done outdoors in nature. From a workplace perspective, flexible schedules, movement breaks, or wellbeing initiatives can help employees incorporate physical activity into their daily routines.
Healthy eating
Nutrition plays an important role in mental health. Diets rich in vitamins and minerals help maintain healthy brain chemistry linked to mood regulation. In contrast, highly processed or sugary foods can negatively affect mood and contribute to inflammation in the body. By promoting healthy eating habits, workplaces can support employees’ mood, energy levels, and overall wellbeing.
Sleep hygiene
Sleep deprivation is a common symptom of depression and can worsen fatigue, irritability, and concentration. Good sleep hygiene, such as maintaining consistent sleep schedules, winding down before bedtime, and avoiding electronics late at night, can significantly improve sleep quality. Employers should be mindful of workloads, expectations around availability, and long or irregular hours, as these factors can directly impact sleep and mental health.
Mindfulness
Mindfulness is the practice of focusing on the present moment and paying attention to one's thoughts and feelings without judgment. This practice can help reduce negative self-talk and encourage individuals to develop a more positive outlook on life. Mindfulness can also help manage stress, which is a significant contributor to depression.
Social support
Strong social support is essential for people experiencing depression. This support might come from friends, family, peers, or professional services. In the workplace, positive relationships, psychologically safe cultures, and access to professional support can help reduce isolation and foster a sense of belonging. Encouraging connection and open conversations about mental health can make a meaningful difference.
