It’s normal to feel sad and down once in a while. But when you find yourself feeling down for long periods of time some benefit from counselling to help them recover and feel better. Depression affects how you think, feel, and behave, potentially resulting in trouble functioning in daily life. Depression can have both biological and environmental causes, however depression is most often linked to long term stressors in any of the five areas of wellbeing.
- Approximately 8% of adults will experience major depression at some time in their lives
- depression cost Canadians $32.3 billion in lost gross domestic product.
- Women are twice as likely to suffer from depression than men
- 264 million people are affected by depression worldwide
- You environment and circumstances have a significant role in depression.
- There is just a 37% chance of inheriting depression. To compare, how tall you are is 99% inherited. Whether you can speak English is 0% inherited.
Johann Hari's Ted Talk on this topic, and his book Lost Connections: Uncovering the Real Causes of Depression and Unexpected Solutions, document the role of nine causes of depression, all of which relate to the five areas of wellbeing found in the image above.
- Sleep and appetite disruption, fatigue, worry, unstable energy levels
- Lack of interest in previously enjoyable activities, social withdrawal
- Negative or self-defeating thought patterns; self blame, low motivation, suicidal thoughts
- Feeling moody or irritable
- Reduced appetite, weight loss or gain
- Unusual anger or irritability
- Feelings of worthlessness
- Trouble with memory or concentration
- Suicidal thinking
What you can do:
- Make time for self-compassion. Even if it is just 5-10 minutes each day, allow yourself to feel what you are feeling. Then proceed with your daily routine
- Consider your situation and circumstances. Is there one or more problems you might feeling especially pessimistic, hopeless or troubled about?
- Make time for daily movement or exercise. Don't wait for the energy to move. Move, and the energy will come.
- Spend more time in nature
- Engage with the arts (listen or play music, do art, write, dance)
- Mindful breathing
- Compassionate body scan
- Introduction to Mindfulness
- Deliver a letter of gratitude to a person who has been especially kind to you.
- Isolation can deepen feelings of hopelessness or loneliness. Talk to others about how you are feeling. Ask for help.
- Avoid toxic people
- Reduce alcohol and drug use
How We Can Help
There are many effective treatments manage and recover from depression. We provide Cognitive Behavioural and Mindfulness-Based therapies as a first line of treatment, and sometimes in combination with prescription medications provided by a doctor. We will work with you to find the best strategies to fit your lifestyle and needs. Strategies include talk therapy, meditation, CBT to assist in changing negative self-talk, shifting habits of mind, and developing greater self-compassion.
Your wellbeing matters. Take five minutes to learn if you are suffering, surviving or thriving in five essential areas of life and what you can do to improve your wellbeing. Try it now.