Depression

What is Depression?

While feelings of sadness are felt by everyone at different points in their life, depression is different than generalized sadness. Depression is a mental illness and can have a significant impact on quality of life.

Symptoms of depression vary from person to person. It can affect the areas of physical health, emotional health, and how someone acts in their daily life. The following is a list of some common depressive symptoms.

Cognitive and Emotional Symptoms of Depression

• Difficulties with concentration or memory
• Feelings of pervasive hopelessness and worthlessness
• Persistent thoughts of self-harm or suicide
• Irritability and impatience towards others
• Feelings of guilt, anger, and/or sadness
• Decrease in interest or pleasure in most activities
• Difficulties with problem-solving
• Feeling overwhelmed

Physical Symptoms of Depression

• An increase or decrease in appetite and/or weight
• Lack of energy/lethargy
• Changes in libido
• Disturbances in sleep (sleeping more, or difficulties falling asleep)
• Moving and/or talking more slowly
• Bodily aches and pains

Symptoms Related to Behaviours of Depression

• Disengagement in activities or hobbies that you previously enjoyed
• Isolating self and avoiding contact with your social supports (such as family and friends)
• Feeling less engaged in your work; more sick days from work or school
• Difficulties in managing your day-to-day routine and self-care (hygiene, eating, managing your household, etc.)
• Struggling in areas of self-care (hygiene, household management) or productivity (employment, volunteerism)
• Using substances more to manage stress

How to Manage Depression

Seek help from health professionals

• Talk to your doctor and discuss the symptoms you have been experiencing.
• Explore whether medication may be necessary and discuss other potential treatment modalities with your doctor.
• Explore various types of therapies that have been scientifically proven to effectively treat depression (e.g., cognitive behaviour therapy, interpersonal therapy, family therapy, or solutions-focused therapy). Note this is not an exhaustive list of the various types of therapies available.
• If you have medical coverage through Manitoba Blue Cross, access counseling support through your Employee Assistance Plan (EAP) or other formal counseling services.

Lifestyle health management activities

• Eat a well-balanced diet and try to minimize eating too much “junk food” and processed food. If you struggle with nutrition and healthy eating, connect with a dietitian by calling Dial-a-Dietitian at 204-788-8248 or 1-877-830-2892, which is a free bilingual service available to all Manitobans to access a registered dietitian.
• Get adequate sleep and practice a regular sleep routine. Getting proper sleep has a big impact on our mood. If you are struggling with sleep, talk to your doctor about treatment for sleep issues.
• Practice regular physical activity or exercise, such as going for a walk, playing a favourite sport, or taking the stairs instead of the elevator. Regular physical activity can help manage your mood and may help improve your thoughts and feelings in that moment. It also can help boost your energy levels. 
• Stress management strategies, such as mindfulness, deep breathing, or progressive muscle relaxation are effective ways to cope with distressing emotions. Audio resources for these strategies are available through Anxiety Canada.
• Do hobbies or activities that you enjoy and alleviate your stress levels. Doing something enjoyable may help improve your mood.
• Set small, achievable goals and be patient and gentle with yourself while you work through them.
• Remind yourself of healthy ways you have coped with sadness in the past and try them.
• Participate in psychoeducation opportunities or self-help groups.
• Connect with peer support services. Individuals who have also struggled with depression can provide valuable insight.
• Ask for help and talk to someone you trust. This could be a close friend, family or community member, colleague, or health-care professional. Talk about what you are experiencing.

Additional Resources

• Booklet “What is depression” created by Mood Disorders Society of Canada.
• Cognitive Behaviour Therapy with mindfulness (CBTm) for health-care workers.
• Online courses available through Canadian Mental Health Association-Manitoba Division.