What does it mean to be depressed? Is it ever normal? When does it become not normal?

When someone feels depressed, they can feel sad and down, which are normal emotions to have as we face life’s challenges and struggles. But for someone who has depression, these feelings are more intense, last longer than usual, and can greatly impact every aspect of their lives.

What are signs of depression?

There are a variety of physical, emotional, and cognitive symptoms that come with depression. Every person is different, so the combination and intensity of symptoms will be different. Some of them can be:

Feelings of sadness, worthlessness, hopelessness, and anxiety
Difficulty focusing or concentrating
Loss/change in appetite
Headaches
Stomach aches
Muscle tension
Exhaustion
Sleep disturbance
Change in motivation
Irritability
Loss of pleasure and interest in things that use to make you happy
Social withdrawal

3 strategies to manage depression

1. Connection and support

The people we surround ourselves with have a huge impact on our mental health. Spend time with family and friends who support you and care for your well-being.

2. Self-compassion

Another relationship that matters to your mental health is the one you have with yourself. Self-compassion significantly impacts your outlook on life and your ability to achieve your goals. Set reasonable, realistic expectations for yourself and make sure you are taking time to meet your needs and participate in activities you enjoy.

3. Experiential learning

Encourage yourself to be curious and learn new skills. Curiosity breeds energy, and when we are weighed down by depression, sometimes that little bit of curiosity is where we find the energy to keep going.

“I have a friend that I think is depressed. How can I help them?”

It’s okay to feel at a loss of how you can help your friend. Here are a few things you can do:

1. Actively listen to them. Try to have open, non-judgmental conversations with them. It will help break down the stigma that depression is something to be secretive about and makes them more comfortable to seek professional help.

2. Reach out and include them in activities. This will let them know that they are valued and wanted, and may help inspire lost motivation.

3. Provide a space with no expectations. Isolation can be detrimental for one’s mental health, but the expectations associated with being social can be mentally exhausting for someone experiencing depression. Let your friend know that you will care about them and love them no matter what mood they are in.

4. Gently encourage them to get help. Ensure your friend understands that depression is nothing to be ashamed of and that the sooner they reach out for help, the sooner they can begin to feel like themselves again.

The importance of self-care

Whether you’re feeling sad or have depression, a self-care routine is essential. It can help pull you out of your mental state and readjust your thinking to see the positive, in the world around you and in yourself. Even if you are happy and healthy, practising and prioritizing your self-care routine will maintain your emotional stability and strengthen your resiliency so that you can bounce back after experiencing a hard time. If you’d like to learn some self-care strategies, click here to take our test and download our free self-care kit.

Information for this blog was provided by registered psychologist, Annemarie Rued-Fraser, and registered social workers, Diana Izard, Marcus Cheung, and Stephen Walker. Learn more about our counsellors.

Tackling depression: what you can do to feel better