What Is Walking Depression and How Can It Be Treated?

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You might’ve heard of “high-functioning depression” or “smiling depression,” and these terms are very similar to walking depression. You might be going through life looking fine on the surface — successful job, good friends and decent shape — but inside you feel the complete opposite. If you’re dealing with a constant, low-level sadness or feeling like you’re just going through the motions without any real enthusiasm, you might be experiencing walking depression.

What Is Walking Depression?

Walking depression is a unique kind of struggle because it doesn’t stop you from living your life. You still show up every day, getting things done and even managing to smile when needed. But inside, you may feel exhausted, disconnected, sad or even numb. 

Unlike more visible forms of depression, walking depression can fly under the radar because it doesn’t have the obvious signs. You’re not the guy who can’t get out of bed in the morning, you’re the one who does, yet still feels empty. However, it’s important to note that this isn’t a formal diagnosed mental disorder, but rather a term used in medical circles.

How Do You Recognize Walking Depression?

It can be tricky to identify, but here are a few signs to look out for:

• Low-level sadness that won’t go away: This isn’t just a bad mood. It’s a constant feeling of heaviness that doesn’t lift.
• Lack of enjoyment in things you used to love: Whether it’s working out, hanging out with friends or enjoying your hobbies, these things may feel more like chores than sources of happiness.
• Feeling disconnected: You might be physically present, but mentally you’re miles away, even in important moments.
• Exhaustion despite getting enough sleep: No matter how much rest you get, there’s a lingering fatigue that won’t go away.
• Going through the motions: You’re fulfilling your responsibilities, but there’s no real energy or excitement behind it.
• Little interest in sex: When physical and mental energy takes a hit, it often leads to low libido and sexual interest.
• Persistent restlessness: You might feel like you need to constantly do something, even if it’s just scrolling on your phone. It’s a way to distract yourself from deeper feelings you might avoid. 
• Feeling like an imposter: Many people with walking depression struggle with a feeling of disconnect between how others see them and how they feel inside. 
• Difficulty concentrating: You may find it hard to focus on tasks, conversations or even things you enjoy like reading a book or watching a show. 
• Low self-esteem: Even if you look confident on the outside, you might struggle with self-doubt or critical thoughts about yourself.
• Withdrawal from relationships: You might still spend time with people, but it might feel surface-level or like you’re holding back. You might find yourself wanting more alone time, which can further isolate you.
• Feeling guilty or worthless: You might experience a vague but persistent feeling of worthlessness, even without a specific reason.

Depression looks different for everyone so you might not experience all of these symptoms all the time. However, if these symptoms sound familiar, you’re not alone. Many men keep pushing forward despite these feelings because acknowledging them doesn’t feel “manly” or might seem like a weakness. But recognizing the signs is a crucial first step in breaking the cycle. 

Why It’s Important to Address Walking Depression

While depression is prevalent among young men, just 1 in 16 men admit to feeling depressed. Ignoring these feelings can lead to burnout, physical health problems and potentially more severe forms of depression. Taking this seriously doesn’t mean you aren’t strong, rather that you’re committed to improving your mental health so you can thrive. 

Left untreated, walking depression can impact relationships and performance at work or in other responsibilities. What starts as a low-level sadness can slowly erode your enthusiasm for life, strain relationships, affect your job and disconnect you from loved ones. By tackling it now, you set yourself up for mental resilience and more meaningful connections in the future.

How to Treat Walking Depression

Taking steps to manage your feelings isn’t about pushing through, but rather finding ways to genuinely improve how you feel each day. The goal is to regain control over your mental well-being and find the energy and joy that might feel out of reach right now. From small lifestyle adjustments to professional support, there are several ways to start lifting the weight of walking depression.

Acknowledge Your Feelings

The hardest step is admitting something’s wrong. You don’t have to tell anyone, but being honest with yourself is powerful. Write it down if that’s easier or find one person you can confide in.

Prioritize Your Physical Health

Walking depression thrives on low energy. Small, consistent changes to your exercise routine, sleep schedule and nutrition can provide a solid foundation to start feeling better. Even if the gym doesn’t always feel fun, you’ll likely see your energy and mood improve. Alternatively, getting outdoors to workout can fight off seasonal depression and boost mental clarity. 

Challenge Negative Thoughts

Depression has a way of distorting reality. Notice any patterns in your thinking, like harsh self-criticism or expecting the worst. Start questioning these thoughts and give yourself some slack. 

Consider Therapy

Therapy can be incredibly effective, even for men who feel like they should “handle it themselves.” There are types of therapy, like cognitive-behavioral therapy (CBT), that can help you reframe your negative thoughts and develop a healthier mindset. A therapist might also guide you to tools that make life feel more manageable.

Reconnect With Activities and People That Matter

When you’re feeling down, it’s easy to let go of hobbies or social connections that used to bring joy. Even if it feels forced at first, make an effort to engage in things you once enjoyed or spend time with friends who lift you up.

Think About Your Goals and Values

Walking depression can make life feel pointless. Sometimes, it helps to take a step back and reconnect with what matters to you. Revisit your goals, whether it’s something as big as switching careers or as small as learning a new skill. Setting even one goal you’re excited about can give you a sense of direction.

Consider Medication If Necessary

In some cases, medication may be an option. This isn’t a failure, and it doesn’t mean you’re weak. Antidepressants can help level out brain chemistry and give you the lift you need to make the other treatments work.

Moving Forward

Walking depression may not be as visible as other mental health struggles, but it can affect every aspect of your life, even if you appear fine on the outside. Recognizing it is a crucial first step and taking small, intentional actions can help you break free from the cycle.