What is depression?

Experiencing occasional sadness is a normal part of many of our lives. Depression, however, is different from sadness in that it is a mood disorder that causes persistent feelings of sadness and loss of interest.

Depression can alter how one thinks, feels and behaves, and can impact one’s overall functioning.

What are the types of depression?

  • Major Depression
  • Persistent Depressive Disorder
  • Bipolar Disorder, Seasonal Affective Disorder (SAD)
  • Psychotic Depression
  • Postpartum Depression

If you are experiencing depression symptoms, it would be worth your while to seek an expert’s opinion — a therapist or counsellor — to determine which type you are experiencing.

What are the symptoms of depression?

  • Feelings of sadness, tearfulness, hopelessness, and emptiness
  • Sleep disturbance
  • Feeling tired, lacking energy
  • Anger outbursts and irritability
  • Feeling restless
  • Inability to concentrate
  • Feelings of guilt and worthlessness
  • Suicidal thoughts or attempts
  • Unexplained physical pain
  • Wanting to stay home
  • Loss of appetite
  • Memory difficulties

What causes depression?

  1. Family history — higher risk if genetically predisposed.
  2. Medical conditions — chronic illness, ADHD.
  3. History of drug use — can affect risk.
  4. Early childhood trauma.
  5. Stressful life circumstances — loss, financial struggles.
  6. Low self-esteem and low self-compassion.

Managing depression with exercise & lifestyle changes

  1. Medication. Your health care provider might prescribe antidepressants.
  2. Vitamins. Some research has explored vitamin D supplementation for depression with mixed results; talk with your family doctor before starting any supplement.
  3. Light therapy. Exposure to white light can assist in regulating mood and improving symptoms — particularly effective for SAD.
  4. Exercise. Research links regular physical activity to reduced depressive symptoms (Schuch et al., 2016).
  5. Regular eating and sleep schedule. Consistent sleep and regular meals are well-established components of depression self-management.

When to seek out a counsellor

If you are experiencing any of the symptoms described above, and have noticed them linger longer than usual, then it may be time to reach out for support. In addition to seeking support from your family physician, we can also help you manage these symptoms through counselling.

How do we address depression at Fresh Perspective Counselling?

As always, we tailor our approach to the client we are working with. Effective approaches include:

  • Cognitive Behaviour Therapy (CBT)
  • Eye Movement Desensitization and Reprocessing (EMDR)
  • Emotion-Focused Therapy
  • Solution-Focused Therapy
  • Narrative Therapy

Finding a psychologist that fits you

  1. Is the therapist familiar with CBT, which has been shown to help manage symptoms?
  2. If CBT hasn’t worked for you in the past, is the counsellor trained in other modalities?
  3. Is the counsellor offering a free consultation?
  4. Do they understand the various forms of depression?
  5. Is the psychologist willing to collaborate with your family physician?

If you’d like a tailored therapeutic plan, book a free 20-minute phone or video consultation. Or read about our dedicated depression therapy work.

References

Schuch, F. B., Vancampfort, D., Richards, J., Rosenbaum, S., Ward, P. B., & Stubbs, B. (2016). Exercise as a treatment for depression: A meta-analysis adjusting for publication bias. Journal of Psychiatric Research, 77, 42–51. https://doi.org/10.1016/j.jpsychires.2016.02.023