Taking Control of Your Mood: Intro

Introduction

Everyone experiences sadness from time to time. But when that sadness impairs your ability to get through the day, it requires serious attention. This is because it may signal the onset of depression.

No matter what your experience is, it is important to know the signs and symptoms that are of depression. All the following symptoms should be taken seriously, and all of them can be treated. The good news is that a lot of things will help relieve these symptoms. The first step is noticing them within yourself. Then, see your healthcare provider.

Depression can appear as changes in your mood:

• Depressed mood with overwhelming feelings of sadness and grief*

• Losing interest in things you usually enjoy*

• Feeling sad, blue, or down in the dumps (no matter what situation you’re in)*

• Loss of motivation (i.e. you don’t “feel like” doing anything)

• Not getting pleasure from things that used to please you

• Awful, sad, or discouraged feelings

• Feeling slowed down, restless, or unable to sit still

Depression can appear as changes in your body:

• Headaches

• Aches and pains

• Digestive problems

• Sexual problems

• Appetite (loss or gain) or weight (loss or gain)

• Feeling profoundly tired all the time

Depression can appear as changes in your thinking:

• Pessimism, hopelessness, worthlessness*

• Thoughts of self-harm or suicide*

• Indecisiveness

• Seeing only faults in yourself

• Low self-esteem or self-confidence

• Poor judgment

• Inability to tolerate pressure

• Trouble concentrating, remembering, or learning information

And depression can appear as changes in your behaviour:

• Increased substance use

• Crying often or being beyond tears

• Trouble falling asleep, waking up in the night, waking unusually early, or oversleeping

• Eating too little or too much

• Avoiding other people

• Being argumentative or abusive

• Unusually poor hygiene

Do you recognize any of these signs or symptoms in yourself? No one sign or symptom from the previous list is a sure sign of depression. But a certain number and pattern of these symptoms may indicate a depressive disorder, or a mild form of depression.

Be certain that you speak with your healthcare provider about your experience if you:

• Are experiencing any of the symptoms above, particularly those marked with an asterisk (*), continuously for more than two weeks; or

• If you have thoughts of self-harm or suicide; or

• If these symptoms are interfering with your work, social life, or family obligations.

All of these symptoms should be taken seriously. All of these symptoms can be treated.

What causes depression?

Nobody is completely sure what causes depression. There are two well-researched and supported ideas. One is medical and the other is psychological.

The medical model suggests that depression is caused by your brain chemistry. Medical treatments, like antidepressants, can help change your brain chemistry and help you feel better.

The psychological model suggests that depression is a result of the things you believe, and your behaviour. For example, depression occurs when you become overly negative, self-critical, or pessimistic about yourself, your experiences, and your future. This could mean thinking or saying things like:

• “I am worthless”

• “Nothing ever goes right for me”

• “Things will never get better”

As well, depression starts or gets worse when you stop doing things you normally enjoy. It can also get worse if you withdraw from your social life, work, or family. No matter what the source of depression and low mood, you can take steps to feel better and experience more happiness. Sometimes this involves lifestyle changes, changing your thinking, or seeking professional help.

Improve your mood

In this course, you will learn six ways to help you improve your mood. The symptoms of low mood appear in four parts of your life: body, behavior, feelings, and thinking. The strategies to improve mood also fall into those same areas. They are:

• Taking care of your body (eat well, develop good sleep habits)

• Changing your behaviour (get active)

• Changing your feelings (become action-centered, reduce tension)

• Changing your thinking (be optimistic)

The next parts of this resource will talk in more detail about each of these
areas. You can find them here:

1. Intro | 2. Healthy Habits | 3. Manage your feelings | 4. Get active | 5. Reduce Tension | 6. Stay connected