Depression Counselling
What is Depression?
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Depression is a mental health condition characterized by persistent feelings of sadness, hopelessness, and a lack of interest or pleasure in activities once enjoyed. It can affect one’s thoughts, behavior, and overall well-being, leading to challenges in daily life, work, and relationships. Symptoms may include changes in appetite and sleep patterns, fatigue, difficulty concentrating, and feelings of worthlessness or guilt. Depression can arise from a combination of genetic, biological, environmental, and psychological factors, and it’s important to recognize that it is a treatable condition, often requiring a comprehensive approach involving therapy, medication, or lifestyle changes.​
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Signs and Symptoms of Depression​
The symptoms of depression can vary in intensity and duration, but common signs include:
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Persistent Sadness: Ongoing feelings of sadness or emptiness.
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Loss of Interest: Reduced interest or pleasure in activities once enjoyed.
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Fatigue: Constant tiredness or lack of energy.
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Changes in Appetite: Significant weight loss or gain, or changes in eating habits.
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Sleep Disturbances: Insomnia or sleeping too much.
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Difficulty Concentrating: Trouble focusing, making decisions, or remembering things.
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Feelings of Worthlessness: Excessive guilt or feelings of inadequacy.
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Irritability: Increased frustration or irritability.
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Physical Symptoms: Unexplained aches and pains.
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Thoughts of Death: Recurrent thoughts of death or suicide.
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Psychotherapy for Depression
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Applying Cognitive Behavioral Therapy (CBT) to improve depression involves several key steps and techniques:
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Self-Monitoring: Start by keeping a daily journal to track your thoughts, feelings, and behaviors. Note any patterns, especially when you experience low mood or negative thoughts.
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Identifying Negative Thoughts: Recognize specific negative thoughts that arise during difficult moments. Common cognitive distortions include all-or-nothing thinking, overgeneralization, and catastrophizing.
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Challenging Thoughts: Once you identify these negative thoughts, question their validity. Ask yourself: What evidence supports or contradicts this thought? Is there a more balanced way to view the situation?
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Reframing: Replace negative thoughts with more realistic and positive alternatives. For example, instead of thinking, “I’ll never get better,” try, “I’m taking steps to improve my mood, and progress takes time.”
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Behavioral Activation: Engage in activities that you enjoy or find meaningful. Schedule these activities to help counteract inertia and boost your mood.
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Problem-Solving: Break down larger problems into manageable steps. This helps reduce feelings of overwhelm and increases your sense of control.
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Practice Relaxation Techniques: Incorporate mindfulness, deep breathing, or meditation to manage stress and promote emotional well-being.
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Set Realistic Goals: Establish specific, achievable goals for yourself. This can help create a sense of purpose and accomplishment.
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Review and Adjust: Regularly review your progress and adjust your strategies as needed. Reflect on what’s working and what isn’t.
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Seek Professional Guidance: While self-application is valuable, working with a trained therapist can provide additional support, structure, and insight.
By consistently applying these CBT techniques, individuals can develop healthier thought patterns and coping strategies, leading to improved mood and a greater sense of control over their lives.
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Connect with Us​
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contact@resiliencecentre.ca​​​​613-276-1925
Virtual Office, Ontario
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