# High Functioning by Judith Joseph - Blinkist

What’s in it for me? Heal your high-functioning depression.

You know the type – always on time, always helpful, juggling deadlines and responsibilities without missing a beat.

From the outside, they seem fine.

Thriving, even.

But if you could listen in on their inner world, the story might sound very different.

The issue is, we live in a culture that rewards productivity and masks pain.

This Blink to High Functioning explores a form of depression that hides in plain sight – among high achievers, caregivers, and perfectionists.

People who rarely say “no.

” People who don’t slow down long enough to ask how they really feel.

“Depression” doesn’t just mean struggling to get out of bed or suffering from suicidal thoughts.

High-functioning depression can be much subtler, and harder to recognize.

But it has a serious impact on quality of life – something author Judith Joseph knows from her own experience.

If you suspect you might have high-functioning depression, this Blink is here to let you know you’re not alone, and you don’t have to suffer in silence.

Once you recognize the signs, you can begin the path to healing – and start enjoying life again.

The root of high-functioning depression

At first, Judith Joseph didn’t even realize she was depressed.

If anyone asked, she would say she was fine.

Her career was going well.

She was taking good care of her daughter.

She was keeping busy, getting things done, and yet… something was wrong.

She could sense it.

Others around her were starting to pick up on it too.

As a psychiatrist, Joseph knew she needed to find out what was going on.

So she did some research, and started reading about “high-functioning depression.

” This term is relevantly recent – it didn’t enter the public consciousness until around 2016.

And even now, it’s not always recognized.

For instance, let’s say you go to your doctor.

They ask you, “Are you showing up at work?

What about family responsibilities?

” If you seem to be coping, then what’s the problem?

That’s the thing about high-functioning depression – people are still able to function.

But they’re living life on autopilot.

Once you start to look, high-functioning depression is all around us.

It’s the person who has to be constantly productive, unable to relax in their free time.

It’s the person who’s so focused on taking care of their loved ones, they don’t take care of themselves.

It’s people like television correspondent Cheslie Kryst.

Although she was highly successful in her career, she struggled with imposter syndrome and an inner voice that told her she was “never enough.

” In 2022, Kryst committed suicide at the age of 30.

The consequences of high-functioning depression can be serious.

And even if people don’t reach the point of feeling suicidal, it can still have a huge impact on their quality of life.

That’s why Joseph has done the research into the causes, symptoms, and solutions for high-functioning depression.

She’s also come up with a framework to help people enjoy their lives once more.

First though, let’s look at the cause of this disorder.

According to Joseph, high-functioning depression is rooted in trauma.

Trauma takes many different forms.

Childhood trauma is often caused by divorce or abuse.

Adult trauma might come from a stressful work environment, or a breakdown in a romantic relationship.

There’s also intergenerational trauma and collective trauma – what we went through during the Covid-19 pandemic, for example.

Trauma doesn’t always have to be dramatic and life-shattering.

It might be something subtler, like being betrayed by someone close to you.

So when you reflect on things that have happened in your life, keep an open mind.

It’s possible that some of these incidents are still affecting you today.

And without you being aware of it, they may have triggered your depression.

Now, let’s look at how the condition manifests.

Anhedonia and masochism

There are two main symptoms of high-functioning depression – anhedonia and masochism.

Both those terms need a little explaining.

Anhedonia means your ability to experience joy and pleasure is reduced.

Your goal is just to get through the day.

Perhaps you have a hard time enjoying hobbies you used to love.

Or maybe you struggle to feel present when you’re experiencing simple pleasures, such as a meal or a cup of coffee.

There’s no real excitement, no joy, no pride in your achievements.

Does that resonate at all?

If so, think about the first time you started to feel that way.

When did the joy go out of your life?

You may find there’s a connection to when you first experienced trauma.

Maybe play was no longer a priority, and gradually, you stopped taking pleasure in things altogether.

Anhedonia tends to go under the radar.

It’s a quiet, sneaky symptom, but it’s important to acknowledge it.

We need to get better at recognizing and talking about our feelings, and cultivating joy – something we’ll return to later.

The other main symptom of high-functioning depression is masochism.

Not in a sexual sense, obviously, but in terms of self-sabotage.

Masochism is self-defeating behavior.

Are you a people-pleaser?

Masochism tends to show up in relationships – the person who sacrifices their own needs in a romantic relationship, or someone who lets their family take advantage of them.

You see it in the workplace, too: health-care workers who get burned out while caring for others, or people who choose jobs with low salaries even though they’re capable of – and want to do – more.

Does any of that sound familiar?

If so, the good news is there are ways to let go of masochistic traits.

One way is to listen to your body, and to become aware of any physical pain.

Or maybe you realize your heart rate has risen because of all the coffee you’re drinking to keep up at work.

These are signs that something needs to change.

You should also listen to your friends.

If they’re dropping hints that you’re taking on too much, maybe they’re right.

And finally, listen to your heart.

Before you say “yes” to a task, ask yourself how you feel about it.

Do you really want to do it?

Deep down, you know the answer.

If what we’ve discussed so far resonates, you may have some level of high-functioning depression.

In the following sections, we’ll look at some long-term solutions so you can get your life back on track.

Validation

To heal from high-functioning depression, Joseph recommends a framework called “the Five Vs” – validation, venting, values, vitals, and vision.

For the sake of brevity, we’ll be focusing on just three of the Vs here, starting with validation.

Sofia’s story is a clear example of why validation matters.

She was one of Joseph’s patients – a hardworking screenwriter trying to make it in Hollywood.

After moving to Los Angeles, Sofia was sexually assaulted by an agent – someone she considered a potential mentor.

She tried to forget about the experience, throwing herself into her work.

But by the time she came to Joseph, Sofia was experiencing high-functioning depression, which quickly became low-functioning depression.

She couldn’t work.

She couldn’t get out of bed.

And she couldn’t get the assault out of her mind.

Joseph suggested that Sofia do an assessment for PTSD.

The test, which is known as the CAPS-5, is used to quantify the impact of trauma.

Sofia’s score was the highest that Joseph had ever seen.

It was a shock, but also a wake-up call – validation of Sofia’s experience.

At last, she was able to acknowledge just how much the assault had affected her.

And this was the starting point for her recovery.

Validation is so important.

In order to heal from depression, you first need to acknowledge the traumatic experience.

From there, you can start to accept your feelings about the experience.

There are different forms of validation, but let’s focus on one of the most powerful – self-validation.

This is something you can do on your own.

First, start to acknowledge the trauma you went through.

A good way to do this is to look for a movie that mirrors your experience.

For instance, if you were bullied as a child, try watching Wonder or Moonlight.

If you went through a difficult divorce, you could watch Marriage Story or The Squid and the Whale.

But it doesn’t have to be a movie – you could also look for books or music with similar themes.

Whatever you choose, pay attention to your feelings.

Let yourself be moved by the experience, and see how validating it can be.

Then, practice self-validation of your emotions.

One simple way to do this is to make a habit of looking in the mirror, and asking yourself how you’re feeling.

Maybe you can see it in your eyes.

After looking at yourself, say it out loud – “I’m sad,” or “I feel afraid.

” It’s not about wallowing in negative emotions, but rather acknowledging and validating them.

Afterward, if you like, you can repeat an affirmation to lift yourself up – something like “It’s OK to feel this way,” or “This won’t last forever.

” When you start feeling your feelings, you’ll begin to heal.

Venting

Another valuable tool on the road to recovery is venting.

It might sound obvious, but sharing your feelings can help you heal.

People with high-functioning depression have a tendency to keep things bottled up, but staying silent just adds to the stress.

We all need to find a release for our emotions.

When we begin to verbalize our feelings, it takes some of the weight off our shoulders.

But how exactly should you vent?

Well, you might start by talking to a therapist, a faith leader like a priest, or a trusted friend.

Some people find it helpful to vent online.

For example, the comments sections on social media can turn into group therapy sessions.

But if you choose to vent online, be careful how you do it.

Joseph recommends turning off notifications, and not obsessing over responses.

There are also some things to keep in mind when you’re venting to another person.

Venting is one thing – trauma dumping is another.

To avoid overwhelming the other person, ask yourself the following questions: “Is this the right person to vent to?

” “Did I ask for permission?

” and “What did I learn?

” You need to leave some room for feedback, and make sure it’s a two-way conversation.

Also, notice if you’re always the only one who’s venting.

Relationships should be reciprocal, so let the other person share their feelings too.

With all of that in mind, hopefully you can find someone to share your feelings with.

But solitary venting works wonders too.

Research shows that journaling, for instance, can help reduce symptoms of depression and manage stress.

Crying is another form of venting, as it releases stress hormones.

Alternatively, if you’re religious (and even if you’re not), you could try prayer.

Believing that there’s some kind of higher being – someone who’s listening to you – can really help.

And finally, try venting through creativity.

Anything can be an outlet – painting, acting, or playing a musical instrument.

What makes creative expression so powerful is that it’s pleasurable – joyful even.

It can help you get out of the cycle of anhedonia.

Creative activities can double as a form of self-reflection.

Revisit a painting after a week and ask, “What drew me to these colors?

” Become an observer as well as a creator, and try to identify the emotions you were working through.

Values

Finally, let’s look at a third V that can help with healing: values.

By “values,” we mean personal values – what you believe is important in life.

Values aren’t about success or approval from others.

They’re the things that bring you joy and purpose, like family, faith, or community.

Why do values matter?

Well, when you know what your values are, and you put them into practice, you’ll start making changes in your life.

No more working yourself to death, and no more dysfunctional relationships.

These kinds of changes will help you heal from depression.

The first step is to identify your values.

You can start by asking yourself some questions: “Who do I admire and why?

” and “What was I passionate about as a child?

”  Here’s another interesting one – “When did I last feel full, fed, and content?

” For many people, the last time they felt this way was a long time ago.

When you find the answer, it will help you identify what really matters.

Hopefully, through this questioning, you’ll come up with what Joseph calls “transcendent values” – things like connection, creating an impact, or the pursuit of excellence.

Those are the best kinds of values to focus on.

If you come up with more rudimentary values – power, for instance, or obtaining money – see if you can turn them into higher-level values.

Ultimately, these will bring you more satisfaction.

Once you’ve identified about four or five personal values, you can think about how to put them into practice.

This doesn’t require huge effort.

In fact, it’s best to start small.

Upholding your values can be a gradual thing – something you build up over time, so it becomes a natural part of your life rather than a big, all-consuming project.

For instance, let’s say one of your values is connection.

You could start by slipping a note into your partner’s pocket, expressing how much you care for them.

Or perhaps you could check in with an old friend, or share a story in your family’s group chat.

If your value is faith, there’s no need to set yourself an ambitious goal like attending a formal service multiple times a week.

Each day, you can set aside a few moments for spiritual connection – whether through prayer, meditation, or reading something that nurtures your soul.

That’s all it takes.

Over time, you might do more, or make some bigger changes, but don’t push yourself.

And if you start to feel like you’re taking on too much, ask yourself, “Why am I doing this?

” Are you doing it for a gold star, or to feel full, fed, and content?

Keep checking in with yourself.

And gradually, you’ll start to see the difference – how joyful and meaningful life can be when you live in alignment with your values.

Final summary

In this Blink to High Functioning by Judith Joseph, you’ve learned that high-functioning depression is hard to spot – even for the people living with it.

On the surface, everything appears fine: the work gets done, life stays busy and productive.

But beneath it all, there’s often a quiet numbness and a sense that joy has slowly slipped away.

This invisible form of depression is often rooted in unresolved trauma.

It shows up through subtle symptoms like anhedonia – the loss of pleasure – and emotional masochism, like people-pleasing or self-neglect.

You can begin healing through the Five Vs, which include validation, venting, and values.

Acknowledging your own emotions, finding safe ways to express them, and reconnecting with your core values can bring real change.

High-functioning depression may not always look like suffering – but that doesn’t mean it isn’t real.

It deserves to be taken seriously.

And with the right support and tools, it’s absolutely possible to rediscover joy, purpose, and a deeper sense of well-being.

OK, that’s it for this Blink.

We hope you enjoyed it.

If you can, please take the time to leave us a rating – we always appreciate your feedback.

See you soon!