Episode Summary: The Psychology of High Functioning Depression

Episode 289: The Psychology of High Functioning Depression
Release Date: April 4, 2025
Host: Jemma Sbeg
Podcast: The Psychology of Your 20s by iHeartPodcasts

Introduction

In Episode 289 of The Psychology of Your 20s, host Jemma Sbeg delves deep into the often misunderstood and overlooked condition known as high functioning depression. This episode aims to shed light on the nuances of this form of depression, exploring its signs, underlying causes, societal perceptions, and effective coping strategies. Throughout the discussion, Jemma emphasizes the importance of recognizing and addressing mental health challenges, even when they aren't immediately apparent to others.

Understanding High Functioning Depression

Jemma begins by defining high functioning depression as a subtype of depression that remains largely invisible to those around the individual. Unlike more overt forms of depression, high functioning depression allows individuals to maintain their daily responsibilities and appear successful, all while grappling with intense internal struggles.

"This kind of depression... makes you push and push and push yourself so that it may seem like you're okay and that you're doing well, maybe even accomplished, but everything just takes 1% more and more from you."
— Jemma Sbeg [04:15]

She elaborates that individuals with high functioning depression often feel compelled to mask their true emotions, leading to significant personal impairment despite outward appearances of stability and success.

Depression Stereotypes and DSM Criteria

Jemma addresses the prevalent stereotypes surrounding depression, highlighting the binary perception where individuals are either seen as:

1. Dangerous or vindictive: Often fueled by media portrayals that depict mentally ill individuals as threatening or unstable.
2. Entirely miserable and withdrawn: Characterized by isolation, lack of self-care, and visible signs of distress.

"There's no room for nuance. Either you are pitied or you are feared. And if you don't look like that, well, you must be fine."
— Jemma Sbeg [06:30]

She contrasts these stereotypes with the Diagnostic and Statistical Manual of Mental Disorders (DSM) criteria for depression, emphasizing the diverse manifestations of depressive symptoms. Jemma notes that there are 627 possible combinations of symptoms that can lead to a depression diagnosis, underscoring the complexity and individuality of each person's experience.

Masked or Disguised Depression

Preferring terms like masked or disguised depression over "high functioning depression," Jemma explains that these labels better capture the essence of concealing one's mental health struggles.

"Masked depression or disguised depression because I just think that that's a better term for it."
— Jemma Sbeg [12:45]

She discusses various symptoms unique to masked depression, such as:

• Emotional numbness: Leading to detachment from personal experiences.
• Overworking and perfectionism: Serving as coping mechanisms to maintain appearances.
• Social withdrawal: Despite having an active social life or numerous friends.
• Private coping strategies: Including emotional eating, substance use, or excessive engagement in work.

Through personal anecdotes and relatable examples, Jemma illustrates how individuals with masked depression can appear highly successful and engaged while internally battling profound sadness and exhaustion.

Contributing Factors to High Functioning Depression

Jemma identifies several key factors that contribute to the development and concealment of high functioning depression:

1. Upbringing and Cultural Influences:

   • Families or cultures that discourage discussions about mental health can lead individuals to hide their struggles.
   • Societies with high stigma around mental illness often see higher rates of masked depression.

2. Trauma:

   • Both minor and significant traumas, especially those occurring in early life, can alter emotional processing and lead to detachment as a protective mechanism.

3. Hyper-Independence and Perfectionism:

   • The pressure to be self-sufficient and excel can prevent individuals from seeking help or acknowledging their need for support.

4. Anhedonia:

   • A diminished ability to experience pleasure requires individuals to achieve more significant successes to feel a sense of accomplishment, perpetuating the cycle of overachievement and internal struggle.

"High functioning depression... means you have to be performing like you're okay, but you're not okay. You're just really, really good at hiding it."
— Jemma Sbeg [18:20]

Coping Strategies and Recommendations

Recognizing the severity and complexity of high functioning depression, Jemma offers several practical strategies for individuals grappling with this condition:

1. Acknowledge the Condition:

   • Acceptance is the first step towards seeking help and initiating change.

2. Open Communication:

   • Sharing struggles with trusted friends, family members, or partners can alleviate feelings of isolation.
   • Jemma encourages listeners to approach conversations with honesty and vulnerability.

"You are giving them the gift of being able to show you how much they care."
— Jemma Sbeg [14:30]

3. Prioritize Self-Care and Rest:

   • Taking intentional breaks, scheduling downtime, and practicing relaxation techniques are crucial.
   • Jemma emphasizes the importance of rest without guilt, challenging the productivity-obsessed mindset.

4. Engage in Micro Adventures:

   • Introducing small, novel activities into one's routine can disrupt the monotony and uplift mood.
   • Examples include going for a hike, visiting a new café, or spending time in nature.

5. Seek Professional Help:

   • Consulting with mental health professionals can provide structured support and coping mechanisms.
   • Jemma reassures listeners that seeking help won't lead to loss of control or sanity.

"There is nothing as well that you will have to go through alone. This will not be the first time that a doctor or a psychologist has seen something similar to your case."
— Jemma Sbeg [22:10]

Listener Questions and Insights

Towards the end of the episode, Jemma addresses listener-submitted questions, providing tailored advice for specific scenarios related to high functioning depression.

1. Supporting a Partner with High Functioning Depression:

   • Question: "My boyfriend of three years confided in me that he has depression and is very secretive about it. How do I help him?"

   • Advice:

     • Take Initiative: Perform small acts of kindness without waiting for your partner to ask.
     • Engage in Fun Activities: Plan and organize enjoyable activities to uplift his mood.
     • Self-Care: Prioritize your own mental health to maintain a healthy support system.

   "You do come first. In every situation, you do come first. You should be your own first priority."
   — Jemma Sbeg [35:50]

2. Distinguishing Between Burnout and High Functioning Depression:

   • Question: "How can you tell the difference between long-term, high functioning depression and just being burnt out?"

   • Advice:

     • Duration and Persistence: Burnout often improves with rest, whereas depression persists even after breaks.
     • Emotional Indicators: Depression is marked by persistent sadness and lack of interest, while burnout is primarily exhaustion.
     • Self-Assessment: Use reflective questions to determine underlying feelings and motivations.

   "If you don't have energy but still care about things, it's likely burnout. If you feel indifferent to things you once loved, it may be masked depression."
   — Jemma Sbeg [38:20]

3. Finding Motivation Amidst Depression:

   • Question: "I know I have high functioning depression and what I need to do to feel better, but I can't bring myself to do it. How do I motivate myself?"

   • Advice:

     • Set Incremental Goals: Focus on small, manageable tasks rather than overwhelming yourself with numerous changes.
     • Celebrate Progress: Acknowledge and celebrate each small victory to build momentum.
     • Be Gentle with Yourself: Accept that progress may be slow and that setbacks are part of the journey.

   "Focus on one change every two weeks. Slow and steady progress is key."
   — Jemma Sbeg [40:45]

Conclusion

Jemma wraps up the episode by reiterating the importance of recognizing and addressing high functioning depression. She encourages listeners to seek support, engage in self-care, and challenge societal stigmas that hinder open discussions about mental health. By sharing personal insights and offering actionable advice, Jemma aims to empower individuals in their twenties to navigate the complexities of mental health with understanding and resilience.

"Whoever has drawn you to this episode today, whatever you're going through, we do get better and life does feel amazing again."
— Jemma Sbeg [50:20]

Listeners are reminded to utilize the resources provided in the episode description for further assistance and are invited to connect with Jemma on Instagram for additional support and community engagement.

Notable Quotes with Timestamps:

• "This kind of depression... makes you push and push and push yourself so that it may seem like you're okay and that you're doing well, maybe even accomplished, but everything just takes 1% more and more from you."
  — Jemma Sbeg [04:15]

• "There's no room for nuance. Either you are pitied or you are feared. And if you don't look like that, well, you must be fine."
  — Jemma Sbeg [06:30]

• "Masked depression or disguised depression because I just think that that's a better term for it."
  — Jemma Sbeg [12:45]

• "You are giving them the gift of being able to show you how much they care."
  — Jemma Sbeg [14:30]

• "High functioning depression... means you have to be performing like you're okay, but you're not okay. You're just really, really good at hiding it."
  — Jemma Sbeg [18:20]

• "There is nothing as well that you will have to go through alone. This will not be the first time that a doctor or a psychologist has seen something similar to your case."
  — Jemma Sbeg [22:10]

• "You do come first. In every situation, you do come first. You should be your own first priority."
  — Jemma Sbeg [35:50]

• "If you don't have energy but still care about things, it's likely burnout. If you feel indifferent to things you once loved, it may be masked depression."
  — Jemma Sbeg [38:20]

• "Focus on one change every two weeks. Slow and steady progress is key."
  — Jemma Sbeg [40:45]

• "Whoever has drawn you to this episode today, whatever you're going through, we do get better and life does feel amazing again."
  — Jemma Sbeg [50:20]

Resources Mentioned

• Talkspace: An online therapy platform offering matched therapists and flexible scheduling. Promo Code: SPACE80 for $80 off the first month.
  Visit talkspace.com

• Bone Valley Season 2: A podcast series starting April 9, available on iHeartRadio, Apple Podcasts, and other platforms.

• Instagram: Follow Jemma at thatpsychologypodcast for updates and community engagement.

Final Thoughts

This episode serves as a comprehensive exploration of high functioning depression, providing valuable insights for individuals experiencing these symptoms and those supporting loved ones. By challenging societal misconceptions and offering practical advice, Jemma Sbeg fosters a more inclusive and understanding conversation around mental health in one's twenties.