Understanding the Signs of Depression and Finding Your Way Forward

Sometimes, life throws us curveballs, and feeling down is a normal reaction. But how do you know when it's more than just a temporary slump? 

When those feelings linger, deepen, and start to interfere with your daily life, it might be a sign of depression. 

It's important to understand that depression is a real health condition. It's not just a bad mood. 

Recognizing its signs is the first step toward getting better.

What is Depression?

Depression isn't just feeling sad for a day or two. Nor is it a weakness or character flaw. It's also not something you can just "snap out of."

Depression is a complex and serious mood disorder.

This condition affects your emotions, thoughts, physical well-being, and how you act. Unlike fleeting sadness, depression lingers, often for weeks or months, and significantly interferes with your daily life, work, and relationships.

Depression doesn't discriminate. It can impact anyone, regardless of age or background. 

It's also more common than many realize. The percentage of Canadian adults (15 years and older) who reported major depressive episodes rose from 4.7% in 2012 to 7.6% in 2022. A major depressive episode lasts at least two weeks. 

Interestingly, when our mood stays low for a long time, it can subtly change our thoughts and choices. This sometimes also affects our focus or how we interact with others without us even realizing it. 

The good news is that support is available, and there's always hope for brighter days ahead.  

Different Shades of Depression

Depression isn't a one-size-fits-all condition. It exists on a spectrum, from mild, temporary episodes to severe, persistent forms. 

Some common types of depression include: 

• Major Depressive Disorder (MDD) is characterized by having at least five or more depression symptoms lasting two weeks or longer.
• Persistent Depressive Disorder (PDD) involves less severe but more chronic symptoms than MDD.
• Seasonal Affective Disorder (SAD) is triggered when daylight fades, like in winter, and lifts when the sun returns.
• Postpartum Depression shows up after having a baby. It's tied to hormone shifts and new-parent stress.

Understanding the different types of depression helps mental health professionals diagnose depression accurately. But, more importantly, it helps us tailor your treatment. 

Book a session today!

Recognizing the Symptoms and Signs of Depression

Knowing the common signs of depression helps us recognize them in ourselves or others. 

Typically, these signs last more than two weeks and interfere with daily life. While there are different patterns, many core symptoms overlap.  

Here's what to look out for:

Emotional Signs

• A persistent feeling of sadness, emptiness, or hopelessness that doesn't lift.  
• Feeling tearful more often than usual.  
• Increased irritability, frustration, or short temper might be more noticeable in men or teenagers.  
• Losing interest or finding no pleasure in hobbies, activities, or even connecting with loved ones.  
• Overwhelming feelings of worthlessness, excessive guilt, or constantly blaming yourself for things.  

Physical Signs

• Significant changes in sleep patterns – sleeping much more than usual (hypersomnia) or struggling with sleep (insomnia).  
• Constant fatigue, lack of energy, or feeling physically drained makes even small tasks feel exhausting.  
• Noticeable changes in appetite leading to weight loss or gain.  
• Physical discomforts like headaches, back pain, or digestive issues that don't have a clear physical cause.  

Behavioural Signs

• Pulling away from friends, family, and social gatherings.  
• Neglecting work, school, hobbies, or personal care.  
• Moving, speaking, or thinking more slowly than usual.  
• Feeling restless, agitated, or unable to sit still.  
• Sometimes, turning to alcohol or drugs as a way to cope.  

Cognitive (Thinking) Signs

• Trouble concentrating, remembering details, or making decisions.  
• A tendency towards negative thinking patterns.  
• Thoughts about death, not wanting to live, or harming oneself.

If you or someone you know are having suicidal thoughts, seek immediate help! 

• Call or text 9-8-8 anytime for suicide crisis support.
• Call 911 or go to the nearest emergency room if someone is hurt. 

Depression Treatment Strategies

Acknowledging the signs of depression is brave; don't let anyone tell you otherwise. 

Unfortunately, depression is something you have to manage; it's not something that can be "cured." However, this doesn't mean you can't live a perfectly happy and content life. 

You are in charge of your life, not your depression. 

Taking Steps Towards Feeling Better

While professional guidance is essential, simple self-care practices are a must. 

Think of these as tools in your wellness toolkit.

Get Moving 

You don't need to run a marathon! Even 10 to 15 minutes can help.

Regular, gentle exercise like a daily walk, stretching, or yoga can significantly lift your mood by releasing natural feel-good chemicals in the brain. 

Start small and find something you enjoy.  

Establish a Routine

When things feel chaotic, a predictable routine can bring a sense of stability and control. 

Set (and stick to) regular times for waking up, eating meals, and going to sleep. This structure can be surprisingly grounding.  

Practice Mindfulness and Relaxation

Techniques like deep breathing exercises, meditation, or simply spending quiet time in nature can help calm a racing mind and ease stress. 

These practices work by helping to soothe our nervous system.  

Connect with Others

Depression often makes us want to withdraw, but isolation makes things worse. 

Reach out to trusted friends or family members for support. Join a peer support group; sharing experiences with others who understand provides validation, reduces loneliness, and offers practical coping ideas.  

Nourish Your Body

Pay attention to basic needs. Aim for balanced meals, stay hydrated, and prioritize sleep hygiene. Avoid relying on alcohol or recreational drugs to manage feelings. They can worsen depression in the long run.  

Engage in Enjoyable Activities

Even if your motivation is low, schedule small activities you (used to) enjoy or find relaxing. It doesn't have to be a big thing — put time aside to listen to music, work on your hobby, or indulge in a delicious treat. 

Even small moments of joy or anticipation can help lighten your emotional load.  

You Don't Have to Go Through This Alone

Self-care is an important strategy to treat depression, but in most cases, it's not enough. 

There is nothing wrong with needing help! Reaching out for professional support is a sign of strength, not weakness. It can open the door to feeling much better sooner. 

So, what are your options?  

Talk Therapy

Often called psychotherapy or counselling, these approaches involve speaking to a trained professional to understand your feelings, thoughts, and behaviours. The goal is to learn new coping skills and gain different perspectives. 

There are many evidence-based approaches, but two common types are:

• Cognitive Behavioural Approaches (CBT) focus on how our thoughts, feelings, and actions are linked. You learn to identify and change unhelpful thinking patterns and behaviours contributing to feeling down.  
• Acceptance and Commitment Therapy (ACT) focuses on accepting complicated feelings and committing to value-driven actions.  

Prescribed Remedies

Some people also need remedies to help balance the brain's natural chemicals impacting their moods, like serotonin and norepinephrine. 

Now, not just anyone can prescribe these, so speak to your doctor or psychologist about getting a referral. 

If you decide to add medicine to your depression management strategy, remember: 

• You must work with your provider to find the best option and dosage for you. 
• Always ask about potential side effects when taking or changing your prescription. 
• NEVER just stop taking your meds without guidance. 

Finding Support

The most effective plan to beat depression is to find a combination of strategies that works for you. And then sticking to it! 

Finding your specific plan might take some time, and you'll probably need to experiment with a few things. But this is not a journey you have to fight on your own. 

At Dr. Kate Hamilton, we offer a range of services, from forensic assessments to personal online therapy for challenges, including depression, anxiety, trauma, and relationship difficulties. 

Our approach uses evidence-based strategies explicitly tailored to your unique needs and experiences.  

Taking that first step can feel daunting, but it's a powerful move toward reclaiming your well-being. 

Book your consultation today, and let's get started!

Disclaimer: This blog post is intended for educational purposes only and is not a substitute for professional mental healthcare advice. Always consult a qualified healthcare provider before starting any new medication or therapy. Dr. Kate Hamilton is not responsible for any injuries or damages resulting from using the information provided in this post.