Therapy for Depression.

Life is inevitably going to be filled with ups and downs. For some, the downs can be more significant, and more difficult to handle. We’ve all been sad, or had our moments of low mood. But what happens when these low moods take over and we can’t seem to pull ourselves out?

What happens when you feel stuck in a rut or the overall quality of your life is impacted by this low mood? We’re here to help you navigate your experiences of sadness, low mood, and depression.  

What is Depression?

Depression is one of the most common mood disorders. It’s characterized by a constant feeling of sadness or loss of interest. The important difference between depression and general sadness though is that depression is not just a passing or temporary feeling but rather a low mood that doesn’t seem to leave.

One way to better understand Depression is by understanding the behavioural activation cycle. What is the behavioural activation cycle? In the simplest terms, it simply means that as humans engage in certain negatively reinforcing behaviours, it becomes easier to engage in more negatively reinforcing behaviours, and that breeds MORE negative emotions. On the other hand, when we engage in a positively reinforcing behaviour, it becomes easier to engage in more positively reinforcing behaviours, which breeds MORE positive emotions. When folks experience depression, they often find themselves stuck in one of the vicious negative reinforcement cycles which can feel super difficult to pull yourself out of. Through behavioural activation, we will work to help you enter a new cycle, as one of the many things we do to support you with your depression!

Facts on Depression

  • Being one of the most common mood disorders, depression affects an estimated one in 15 adults each year.

  • Depression can occur at any time, but on average depression first appears during the late teens to mid 20’s.

  • Women are more likely to experience depression than are men.

  • Depression is highly inheritable.


Symptoms of Depression

Depression has many different symptoms, some more severe than others. Sometimes, it can be hard to identify depression. Take a look at the most common symptoms of depression:

  • Trouble concentrating, remembering details, and making decisions

  • Fatigue

  • Feelings of guilt, worthlessness, and helplessness

  • Pessimism and hopelessness

  • Insomnia

  • Irritability & Restlessness

  • Loss of interest in things once pleasurable, including sex

  • Overeating, or appetite loss

  • Aches, pains, headaches, or cramps that won't go away

  • Digestive problems that don't get better, even with treatment

  • Persistent sad, anxious, or "empty" feelings

  • Suicidal thoughts or attempts

What Causes Depression?

Many life experiences and situations can trigger the onset of depression. While everyone can experience depression differently, there are some factors that increase the likelihood of one experiencing depression. These include: low self-esteem or being self-critical; personal history of mental illness; certain medications; stressful events, such as loss of a loved one, economic problems, or a divorce; or unhealthy coping. It is important to remember that depression can occur seemingly unwarranted! Many clients come to us not understanding where their depression came from or when it began. This is because there is no formula for what causes depression. There are several factors that can influence depression including biochemistry, genetics, personality and environmental factors.

Therapeutic treatment for Depression

Often, those struggling with depression can often fall into periods of feeling hopeless or feelings of being stuck. Thankfully, most of the time, depression is receptive to treatment and many clients find psychotherapy effectively reduces their symptoms of depression. Our therapists employ a combination of approaches to treat depression from all angles. Cognitive behavioural therapy works to identify negative thinking habits and challenge them, creating more balanced thoughts. On the other hand, emotion focused, and narrative therapies help clients understand the underlying influences of their depression experiences and work together to establish new perspectives. For those whose depression is linked to trauma, your therapist may later incorporate a trauma-based approach such as EMDR, Brainspotting or Trauma-focused CBT. Regardless, your therapist will work to best understand you and your depression in order to find the best approach!

Different Types of Depression

There are a wide variety of depression related disorders that could be impacting you! Below we’ve explained some of the most common types of depression

  • Depression that lasts for 2 years or longer. This type of depression is thought to be at increased risk to those with a family history of depression or significant life e vents like trauma, extreme stress or recent big losses.

  • Period of depression that most often happens during winter months when light exposure is reduced. Often, this type of depression reduces in spring/summer months.

  • Depression that occurs following childbirth.

  • Depression that occurs at the start of your period. This type of depression often also involves mood swings, irritability, trouble concentrating, fatigue and changes in appetite and sleep habits.

  • Symptoms of depression that occur when a specific situation arises, and goes as away as the situation is processed or passes. This often occurs during big losses, deaths, life transitions or stressful events.

What are some strategies to help manage my depression?

Let your Body do the Work!

As much as our thoughts get in the way, sometimes it’s helpful to let our body do the heavy lifting. Moving your body is a great way to release endorphins (happy hormones!) Go for a walk outside, go to a yoga class or do a workout video – whatever kind of body movement you can get on board with!

“Roboting”

One of the biggest struggles our clients talk about with depression is finding the motivation to do anything. When your brain and body don’t want to listen to you – turn into  a robot!

1) Determine a small task you need to do – like folding the laundry.

2) Turn yourself into a robot and move one joint/muscle group at a time to get to the final end goal.

If you’re laying on the couch you may say “3-2-1” then force yourself to robotically sit up. The next step may be placing your feet on the floor, then picking up the laundry bin, then picking up one piece of clothing, and so on – break down tasks into tiny chunks, and robotically move through these tiny steps until you’re far enough into the task to continue!

How can we help you with your depression?

If you’re struggling with low mood or depression, we’ll work with you to identify and implement healthy coping mechanisms to manage your day-to-day symptoms of depression. We’ll explore the underlying influences and root causes of your depression to help you understand why you feel the way you do and what might trigger your depression.

Depression on the Bounce Back Blog

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