About This Resource
What It Does
This article will teach you about:
How It Helps
This tool can help you:
This article will teach you about:
This tool can help you:
In addition to resources like this one, Homewood Health and Kids Help Phone also offer 24/7 confidential counselling at no cost.
If you'd like to speak to somebody, you can call or text the numbers below:
📞 Phone. Call 1-866-585-0445 (Adults) or 1-888-668-6810 (Youth) to speak with a counsellor.
📱 Text (SMS). Text WELLNESS to 741741 (Adult) or 686868 (Youth) to connect with a trained volunteer crisis responder for support.
However, If you’re interested in finding more resources like this one, including self-guided courses, webinars, peer-to-peer support groups, live counselling, mindfulness meditations, and more, you can create an account for free. You’ll also be able to complete a wellness assessment and track your progress towards your wellness goals.
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
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