When You’re Struggling But Still “Functioning”

Have you ever felt like you're going through the motions — going to work, chatting with friends, smiling when expected — while carrying a deep heaviness inside? You might feel like something's wrong, but since you’re still able to manage daily life, it feels like you don’t have the “right” to call it depression. That quiet, constant ache might be what’s often referred to as functional depression.

While it’s not a clinical diagnosis in the Diagnostic and Statistical Manual of Mental Disorders (DSM-5; American Psychiatric Association, 2013), functional depression is a term many people use to describe a form of chronic low mood that doesn’t necessarily stop someone from fulfilling responsibilities. Clinically, this can overlap with Persistent Depressive Disorder (PDD), also known as dysthymia — a long-term condition where depressive symptoms may be milder than major depression but last for years (Thompson et al., 2011).

Living with functional depression can feel like moving through life on auto mode. You do what’s expected, but everything feels muted. You might be constantly tired, lose interest in things that once brought you joy, or catch yourself being unusually hard on yourself. Sometimes, you might throw yourself into work or routines, not out of motivation but as a way to avoid feeling the emotional weight inside.

One of the hardest parts is that it can be easy to overlook — both by others and by yourself. Especially in India, where strength is often seen as keeping quiet about your struggles and pushing through discomfort, it’s common to minimize emotional pain.

Family and friends might assume you’re fine because you’re “doing well.” You might even feel guilty for struggling when everything seems okay on the outside.

But emotional pain doesn’t have to be visible to be real. According to Patel et al. (2018), untreated mental health concerns in India often go unnoticed due to stigma, lack of awareness, and emotional masking. This can delay care and leave people feeling more isolated.

The good news is: help is possible — and healing doesn’t require everything to fall apart first. If any part of this feels familiar, talking to a counselor can give you a safe space to unpack what you’ve been carrying. Therapy can help you understand your feelings, challenge unkind self-talk, and build skills to reconnect with meaning and energy in your life.

Even simple practices like checking in with your emotions, taking mindful breaks, or learning to respond to yourself with compassion can support you over time. Research shows that mindfulness-based practices can significantly improve symptoms of depression and emotional regulation (Hofmann et al., 2010; Neff, 2003).

So if you're “functioning” but feeling low — know that you’re not alone. Depression doesn’t have just one face. It can show up quietly, in people who seem like they have it all together. And you still deserve support.

At Sanwad Counseling, we understand the quieter struggles, the ones that aren’t always visible. If you’re ready to explore what’s really going on beneath the surface, we’re here for you. Book a session with us and let's start your journey towards better mental health.

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References

1. American Psychiatric Association. (2013). Diagnostic and statistical manual of mental disorders (5th ed.).

2. Hofmann, S. G., Sawyer, A. T., Witt, A. A., & Oh, D. (2010). The effect of mindfulness-based therapy on anxiety and depression: A meta-analytic review. Journal of Consulting and Clinical Psychology, 78(2), 169–183.

3. Neff, K. D. (2003). Self-compassion: An alternative conceptualization of a healthy attitude toward oneself. Self and Identity, 2(2), 85–101.

4. Patel, V., Saxena, S., Lund, C., Thornicroft, G., Baingana, F., Bolton, P., ... & Unützer, J. (2018). The Lancet Commission on global mental health and sustainable development. The Lancet, 392(10157), 1553–1598.

5. Schönfeld, P., & Bianchi, R. (2016). Burnout and depression: Two entities or one? Journal of Clinical Psychology, 72(1), 22–37.

6. Thompson, R. J., Mata, J., Jaeggi, S. M., Buschkuehl, M., Jonides, J., & Gotlib, I. H. (2011). The everyday emotional experience of adults with major depressive disorder: Examining emotional instability, inertia, and reactivity. Journal of Abnormal Psychology, 120(1), 155–167.