Understanding Depression

Everybody goes through ups and downs in their lives, but normal life experiences shouldn’t be confused with the serious mental disorder known as depression. One of the most common mood disorders, depression can have serious and lasting implications on an individual's mental and physical health, leading to issues like increased aches and pains, chronic fatigue, and heart disease.

The differences between sadness and depression

Sadness is a normal human emotion we all experience, often triggered by difficult, challenging, hurtful, or disappointing experiences or situations. Sadness is typically linked to a specific event or scenario — we experience sadness about something. This means when that ‘something’ changes, our emotional well-being improves and returns to our pre-event state.

Depression, on the other hand, is a mental health condition that causes an ongoing feeling of sadness and a loss of interest in previously enjoyed activities. It’s not a simple feeling of unhappiness that people can “get over.”

Depression affects how you feel, think, and behave, and often leads to various emotional and physical problems. With depression, you may have difficulty completing day-to-day tasks, functioning at work  or home and it may impact your relationships with others. You may feel like life isn't worth living. Studies show that women are more likely to experience depression at some point in their lives than men. Depression in children and adolescents occurs less commonly than in adults. Almost 1.5 million Canadians have serious depression at any given time, but less than one-third of these people seek medical help.

Signs of Depression

Those who suffer from depression see and experience life differently than other individuals. Depression can drastically impact an individual’s energy level, motivation, and ability to experience joy, pleasure, excitement, satisfaction, connection, and meaning.

It's important to realize that the resiliency — our ability to recover from challenges, difficult situations, or stress — of those suffering from depressive disorders is much lower as compared to individuals who are not diagnosed with depression. People with depression often feel anger or frustration more quickly in response to the same situations than those who aren’t affected by the condition. They are also more likely to break down emotionally and take longer to recover from difficult experiences.

Symptoms of depression may include:

• feelings of restlessness and/or despair

• sadness throughout the day

• feelings of guilt, worthlessness, helplessness, or pessimism

• having difficulty concentrating and making decisions

• crying for no apparent reason

• thoughts of suicide

• feeling tired and/or have no energy

• loss of interest in one’s favourite activities

Causes of Depression

There is no single cause of depression. Rather, it usually results from a combination of factors such as an imbalance of brain chemicals, family history, thoughts or beliefs that increase the risk of depression, and traumatic or stressful life events.

One factor involved in depression is an imbalance of the chemicals that help send messages in the brain. These chemicals in our brain also help regulate our emotions, behaviours, and thinking. How we perceive the world and what happens to us can also contribute to depression.

Genetics play a role too (i.e., family history) —while the tendency to be depressed can be genetically inherited, the onset of depression can be triggered by other factors.

Triggers of depression include:

• difficult or traumatic life changes (such as losing a loved one, ending a relationship, losing a job)

• medical conditions such as Parkinson’s disease, stroke, lupus, hypothyroidism, chronic pain, and some types of cancer

• use of certain medications, including corticosteroids, anabolic steroids, narcotics, benzodiazepines, progesterone (found in some female hormonal pills), and street drugs such as amphetamines

• alcohol, which has short-term and possibly long-term depressive effects

How to manage depression symptoms

Managing depression symptoms involves a combination of lifestyle changes, self-care practices, and professional support.  Here are some strategies that can help improve the symptoms of depression:

• Stay active. Even a small amount of exercise—like 20-30 minutes a day—can help relieve symptoms of mild to moderate depression. Physical activity, releases endorphins, a powerful chemical in the brain that energizes and lifts one’s spirits.

• Practice mindfulness. Being mindful of negative thoughts can help isolate feelings and reframe the experience in a constructive manner. Through consistent practice, you may recognize negative thoughts, and work to change the way the experience is perceived. Over time this will retrain your brain to think more positively.

• Sleep schedule. Having a regular sleep schedule can help train your body to know when it’s time to rest and re-energize. Many people with depression have symptoms of insomnia, which can impact their ability to fall asleep and often worsens depressive symptoms. Staying active and building a sleep routine can help you fall asleep, allowing you to be better prepared—both mentally and physically—for tomorrow’s challenges.

• Make improvements to your diet. Eating foods that are high in vitamins and minerals are known to help regulate serotonin levels which may help to reduce symptoms of depression and mood swings. Try these vitamin rich foods:

  • Lentils, almonds, spinach, chicken, fish (high in B12 and folate)

  • Haddock, salmon, nut oils, algae, cod (high in omega-3 fatty acids)

  • Cod, brazil nuts, walnuts, poultry (high in selenium)

  • Fortified milk, breakfast cereals (high in vitamin D)

• Stay connected. Keeping in touch with friends, family, or support groups can ease feelings of isolation and provide a sense of community, which is essential for emotional well-being.

• Seek professional help. Therapy, counselling, or medication prescribed by your primary healthcare provider can be important steps in managing depression. A mental health professional can guide you in developing strategies and provide support tailored to your needs.

Prioritizing Mental Well-Being

Depression is a complex condition that affects how people feel, think, and function in their daily lives—but it’s also manageable with the right support. By recognizing the signs, making healthy lifestyle choices, and seeking professional help when needed, individuals can take meaningful steps toward recovery. As conversations about mental health continue to grow, reducing stigma and encouraging early intervention are crucial. Whether for yourself or someone you care about, understanding depression and supporting mental well-being can make all the difference.

References

1. CAMH. (n.d.). “Depression.” Accessed 17 March 2025.

2. Kuehner, C. (2017). “Why is depression more common among women than among men?” The Lancet Psychiatry, 4(2):146-158. Accessed 17 March 2025.

3. National Institute of Mental Health. (n.d.). “Depression.” Accessed 17 March 2025.