Dealing with depression can feel like an exhausting battle, where each small step forward is met with challenges and uncertainty. It's important to understand that although this journey is tough, it holds the possibility of healing and brighter days ahead. By learning to cope with these difficult moments with kindness toward ourselves, we can find hope for a better future. Remember, you don’t have to face this alone—there is support and light waiting for you. Depression is a complicated mental health issue that impacts how people think, feel, and go about their day-to-day lives. It can show up in different ways, such as feeling sad for a long time, losing interest in things you used to enjoy, and experiencing feelings of hopelessness or worthlessness. Fatigue is also a common symptom.

Our bodies are quite good at sending us messages when something isn’t right. We might notice physical signs, emotional changes, or shifts in our behavior that tell us we need to take care of ourselves. It’s essential to listen to these signals and treat ourselves with kindness and understanding. It's common to feel sad, anxious, or empty, and you might also experience irritability or a sense that things won't get better. You may have difficulty focusing, changes in eating habits, trouble sleeping, and feel tired or in pain. Avoiding social situations and neglecting responsibilities can also occur. Recognizing these signs is the first step toward seeking help and healing. Remember, you're not alone in these feelings, and you are stronger than you think!

Depression can arise from many factors, such as family history, changes in brain chemistry, life challenges, ongoing stress, or health issues. Because it has multiple causes, treatment often involves a combination of therapy, medication, and lifestyle changes. Counseling provides a supportive space for understanding and encouragement, while lifestyle management focuses on practical changes to boost well-being. Together, we can use these approaches help ease feelings of depression and promote a happier life, showing our shared commitment to mental health. I aim to create a safe environment to help you face challenges and develop coping strategies. By blending mindfulness practices with therapeutic techniques, we encourage you to stay present with your thoughts and emotions. This can help reduce anxiety and emotional distress, guiding you toward a more peaceful and fulfilling life. I am here to support you every step of the way.

Find clarity amidst chaos by creating a daily routine that balances your responsibilities with activities you enjoy. Breaking tasks into smaller steps boosts motivation and achievement. We’ll also discuss limiting substance use, as temporary relief can harm your well-being. I'm here to support your journey toward recovery. Through online counseling, we can create a safe space for your growth. If you're ready to take this step, reach out via email at Juliet.opok@fancytherapy.ca or call (226) 808-7291. I look forward to hearing from you! Thank you!

References and resources for further information:

Chambers, E., Cook, S., Thake, A., Foster, A., Shaw, S., Hutten, R., ... & Ricketts, T. (2015). The self-management of longer-term depression: learning from the patient, a qualitative study. BMC psychiatry, 15, 1-16.

Dodson, J., Preux, N. S., Thang, J., & Eikey, E. V. (2020). Depression Management as Lifestyle Management: Exploring Existing Practices and Perceptions Among College Students. In Sustainable Digital Communities: 15th International Conference, iConference 2020, Boras, Sweden, March 23– 26, 2020, Proceedings 15 (pp. 237-255). Springer International Publishing.

Egede, L. E. (2005). Effect of depression on self-management behaviors and health outcomes in adults with type 2 diabetes. Current Diabetes Reviews, 1(3), 235-243.

Houle, J., Gauvin, G., Collard, B., Meunier, S., Frasure-Smith, N., Lespérance, F., ... & Lambert, J. (2016). Empowering adults in recovery from depression: A community-based self-management group program. Canadian Journal of Community Mental Health, 35(2), 55-68.

Houle, J., Gascon-Depatie, M., Bélanger-Dumontier, G., & Cardinal, C. (2013). Depression self-management support: a systematic review. Patient education and counseling, 91(3), 271-279.

Kok, R. M., & Reynolds, C. F. (2017). Management of depression in older adults: a review. Jama, 317(20), 2114-2122.

Van Grieken, R. A., Kirkenier, A. C., Koeter, M. W., & Schene, A. H. (2014). Helpful self-management strategies to cope with enduring depression from the patients’ point of view: a concept map study. BMC psychiatry, 14, 1-9.

Zoun, M. H., Koekkoek, B., Sinnema, H., Van Der Feltz-Cornelis, C. M., Van Balkom, A. J., Schene, A. H., ... & Spijker, J. (2019). Effectiveness of a self- management training for patients with chronic and treatment resistant anxiety or depressive disorders on quality of life, symptoms, and empowerment: results of a randomized controlled trial. BMC psychiatry, 19, 1-16

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