Reversing Depression

Depression

Definition

  • Major depressive disorder (MDD), commonly called depression, affects mood, thoughts, feelings, and daily functioning.

  • More than temporary sadness; symptoms are persistent and interfere with life.

  • Diagnosis involves physical exams, lab tests, psychiatric evaluations, and DSM-5 criteria.
    Mayo Clinic: https://www.mayoclinic.org/diseases-conditions/depression/symptoms-causes/syc-20356007

Symptoms

  • Persistent sadness or low mood

  • Loss of interest or pleasure in activities once enjoyed

  • Changes in appetite or weight

  • Sleep disturbances (insomnia or oversleeping)

  • Fatigue or loss of energy

  • Feelings of guilt, worthlessness, or hopelessness

  • Difficulty concentrating or making decisions

  • Thoughts of death or suicide
    Mayo Clinic: https://www.mayoclinic.org/diseases-conditions/depression/symptoms-causes/syc-20356007

Types of Depression

  • Clinical depression (major depressive disorder, MDD) – Persistent sadness, low mood, and other symptoms (sleep changes, loss of interest, appetite changes) for at least two weeks.

  • Persistent depressive disorder (PDD, dysthymia) – Mild to moderate depression lasting at least two years.

  • Disruptive mood dysregulation disorder (DMDD) – Chronic irritability and anger outbursts in children, usually beginning by age 10.

  • Premenstrual dysphoric disorder (PMDD) – Severe premenstrual mood symptoms, improving a few days after menstruation.

  • Depressive disorder due to another medical condition – Depression linked to conditions like hypothyroidism, heart disease, Parkinson’s disease, or cancer; treating the underlying condition often improves depression.

  • Specific forms of MDD:

    • Seasonal affective disorder (SAD) – Depression in fall/winter, improving in spring/summer.

    • Prenatal and postpartum depression – Depression during pregnancy or within four weeks after childbirth.

    • Atypical depression – Temporary mood improvement from positive events, increased appetite, rejection sensitivity.

  • Bipolar disorder – Episodes of depression occur alongside mania or hypomania.
    Source: https://my.clevelandclinic.org/health/diseases/9290-depression

Causes and Risk Factors

  • Brain chemistry – neurotransmitter imbalances (serotonin, dopamine)

  • Genetics – family history increases risk

  • Stressful life events – trauma, divorce, job loss, death of loved ones

  • Medical conditions – chronic pain, diabetes, cancer, neurological disorders

  • Medications or substance use – alcohol, drugs, certain prescriptions
    Mayo Clinic: https://www.mayoclinic.org/diseases-conditions/depression/symptoms-causes/syc-20356007

Diagnosis

  • Based on symptoms, medical and mental health history

  • Five or more depressive symptoms must be present nearly every day for at least two weeks

  • Medical tests (blood work, thyroid tests) may rule out other causes
    Mayo Clinic: https://my.clevelandclinic.org/health/diseases/9290-depression

Treatment Options

1. Medications

  • SSRIs – fluoxetine, sertraline

  • SNRIs – duloxetine, venlafaxine

  • Atypical antidepressants – bupropion, mirtazapine

  • Tricyclic antidepressants – amitriptyline, nortriptyline

  • MAOIs – phenelzine, tranylcypromine

  • Other medications: mood stabilizers, antipsychotics, anti-anxiety drugs
    Mayo Clinic: https://my.clevelandclinic.org/health/diseases/9290-depression

2. Psychotherapy

  • Cognitive Behavioral Therapy (CBT)

  • Interpersonal Therapy (IPT)

  • Online sessions, guided workbooks, or apps supplement therapy

  • Helps adjust to difficulties, identify negative beliefs, improve coping, strengthen relationships
    Mayo Clinic: https://my.clevelandclinic.org/health/diseases/9290-depression

3. Hospital and Residential Treatment

  • Hospitalization – for severe depression or suicidal risk

  • Partial hospitalization/day treatment programs – intensive outpatient support
    Mayo Clinic: https://my.clevelandclinic.org/health/diseases/9290-depression

4. Brain Stimulation Therapies

  • Electroconvulsive Therapy (ECT) – electrical currents affect brain neurotransmitters

  • Transcranial Magnetic Stimulation (TMS) – magnetic pulses stimulate mood-regulating brain areas
    Mayo Clinic: https://my.clevelandclinic.org/health/diseases/9290-depression

5. Lifestyle and Home Remedies

  • Stick to treatment plan

  • Learn about depression

  • Manage warning signs

  • Avoid alcohol and recreational drugs

  • Eat healthy, exercise regularly, maintain proper sleep

  • Journaling, meditation, yoga, tai chi
    Mayo Clinic: https://my.clevelandclinic.org/health/diseases/9290-depression

6. Complementary & Alternative Therapies

  • Supplements: St. John’s wort, SAMe, omega-3 fatty acids (with doctor guidance)

  • Mind-body practices: acupuncture, guided imagery, massage, music/art therapy, spirituality, aerobic exercise
    Mayo Clinic: https://my.clevelandclinic.org/health/diseases/9290-depression

7. Coping & Support

  • Simplify life, set realistic goals

  • Journaling to express emotions

  • Read reputable self-help books/websites

  • Participate in support groups (e.g., NAMI)

  • Avoid isolation; maintain social connections

  • Stress management: meditation, yoga, relaxation techniques

  • Structure daily time; avoid major decisions while depressed
    Mayo Clinic: https://my.clevelandclinic.org/health/diseases/9290-depression

Top 4 Things to Look Into

1. Treat Your Future Self Well (Personal Responsibility)

  • Jordan Peterson often uses the phrase “clean your room” as a metaphor for taking personal responsibility and organizing one’s immediate environment.

  • The idea is that bringing order to small, manageable areas of life can create stability in both one’s environment and mental state.

  • This perspective suggests that individuals should focus on improving their own habits and surroundings before attempting to solve large, complex problems in the world.

  • Small actions that benefit your future self—such as exercising, maintaining routines, or getting enough sleep—may require effort in the present but can improve long-term well-being.

Source:
https://www.youtube.com/watch?v=uJxxCZD6osw&t=60

2. Exercise

  • Exercise is one of the most effective natural antidepressants.

  • Physical activity can stimulate new neural connections, improve mood, increase energy, and enhance sleep quality.

  • Regular exercise has been associated with about a 14% reduction in the risk of depression.

  • Physical activity can also reduce stress and increase overall mental well-being.

  • Small behavioral actions, such as going for a walk, maintaining routines, or getting sunlight, can help interrupt depressive symptoms.

  • Activities involving social interaction (e.g., team sports or group fitness) may provide even greater mental health benefits.

Sources:
https://www.psychologytoday.com/ca/basics/depression/how-to-prevent-and-manage-depressison
https://www.psychologytoday.com/us/blog/positive-prescription/202310/7-habits-that-could-cut-the-risk-of-depression-in-half

3. Socializing

  • Cultivating social connections is an important protective factor for mental health.

  • Regular interaction with friends, family, or supportive communities can reduce feelings of isolation.

  • Frequent social contact has been associated with about an 18% reduction in depression risk.

  • Strong relationships provide:

    • Emotional support

    • A sense of belonging

    • Greater resilience during stressful periods

  • Social connections are particularly protective against recurrent depressive episodes.

Source:
https://www.psychologytoday.com/us/blog/positive-prescription/202310/7-habits-that-could-cut-the-risk-of-depression-in-half

4. Activities of Interest and Purpose

  • Focusing on goals and purpose can help individuals move forward even when motivation is low.

  • Goals can be organized across different timeframes:

    • Daily goals

    • Weekly goals

    • Monthly goals

  • Purpose-driven goals may include:

    • Improving physical health

    • Strengthening social relationships

    • Completing work or school tasks

  • Depression often leads to avoidance, inactivity, and social withdrawal.

  • A useful strategy is to identify activities you enjoyed before experiencing depression and intentionally schedule them again.

  • This approach is similar to behavioral activation, where engaging in positive behaviors can gradually improve mood and functioning.

Source:
https://www.psychologytoday.com/ca/blog/anxiety-files/202104/how-build-motivation-overcome-depression

Lifestyle Factors & Prevention

Food & Nutrition

  • Balanced diet improves mood, energy, and mental health

  • Mediterranean or Japanese diet: rich in fruits, vegetables, fish, healthy fats

  • Specific nutrients: Omega-3 fatty acids, antioxidants, B vitamins – support brain function and neurotransmitters

  • Diet high in processed foods, refined carbs, sugary drinks – linked to poorer mental health

  • Healthy diets reduce depression risk (about 6% lower risk)
    Psychology Today: https://www.psychologytoday.com/ca/basics/depression/how-to-prevent-and-manage-depressison

Sleep

Alcohol, Smoking & Substance Use

Sedentary Behavior

  • Reduce long periods of sitting (~13% lower depression risk)

  • Take breaks, stretch, stand, or move throughout the day
    Psychology Today: https://www.psychologytoday.com/ca/basics/depression/how-to-prevent-and-manage-depressison

Mindfulness & Stress Management

  • Mindfulness reduces anxiety and depression in cancer patients

  • Meditation reduces stress reactivity and negative thought patterns

  • Mindfulness practices help detach from negative thoughts and encourage present-moment awareness

  • Journaling, relaxation, tai chi, yoga improve coping
    MDPI: https://www.mdpi.com/2254-9625/15/11/222?utm_source
    Psychology Today: https://www.psychologytoday.com/ca/basics/depression/how-to-prevent-and-manage-depressison

Social Media & Technology Use

  • Limit time on social media

  • Reduce exposure to negative social comparisons

  • Avoid problematic or addictive use

  • Increase positive interactions, reduce hostile/critical environments

  • Moderate use rather than total abstinence

  • Replace social media time with meaningful activities

  • Reduce rumination triggered by online content

  • Practice self-regulation of technology

  • Limit late-night use to improve sleep
    MDPI: https://www.google.com/url?q=https://www.mdpi.com/2254-9625/15/11/222?utm_source%3Dchatgpt.com&sa=D&source=docs&ust=1775667391505276&usg=AOvVaw24BjxKjA0jkw_WE8kUt6GE

Coping Strategies (Healthline)

  • Meet yourself where you are (self-compassion)

  • Challenge negative thoughts (“depression voice”)

  • Set attainable goals, reward efforts

  • Create routines

  • Do things you enjoy

  • Listen to music

  • Spend time in nature & with loved ones

  • Journal feelings

  • Try something new or volunteer

  • Practice gratitude

  • Meditation/mindfulness

  • Sleep hygiene

  • Accept emotions

  • Consider professional treatment
    Healthline: https://www.healthline.com/health/depression/how-to-fight-depression#today-vs-tomorrow

Building Motivation

Building Motivation to Overcome Depression

1. Do Not Wait for Motivation to Act

  • Many people believe they must feel motivated before starting a task, but this belief is a common myth associated with depression.

  • Motivation is not always necessary to begin an activity; individuals can choose to act even when they do not feel motivated.

  • Committing to habits based on personal values and goals (such as health, work responsibilities, or relationships) helps maintain consistent behavior.

  • Many everyday responsibilities—such as going to work or completing obligations—are often done without strong motivation, showing that action can occur without motivation.

https://www.psychologytoday.com/ca/blog/anxiety-files/202104/how-build-motivation-overcome-depression

2. Action Creates Motivation

  • Motivation does not always come before behavior; instead, engaging in activities can increase motivation afterward.

  • Physical activity or productive actions can increase energy levels and encourage further engagement in other tasks.

  • Activity can function like jump-starting a battery, creating momentum for continued action.

  • Over time, repeated activity can transform the vicious cycle of depression (avoidance, isolation, inactivity) into a positive cycle of action and increased motivation.

https://www.psychologytoday.com/ca/blog/anxiety-files/202104/how-build-motivation-overcome-depression

3. Focus on Purpose and Goals

  • Setting clear and specific goals helps individuals move forward even when motivation is low.

  • Goals can be organized across different timeframes, such as daily, weekly, and monthly goals.

  • Purpose-driven goals may include improving physical health, strengthening social connections, or achieving work-related tasks.

  • Focusing on goals and committing to actions toward them helps reduce passivity and isolation, which are common contributors to depression.

https://www.psychologytoday.com/ca/blog/anxiety-files/202104/how-build-motivation-overcome-depression

4. Act Like Your Non-Depressed Self

  • Depression often changes behavior patterns, leading to avoidance, reduced activity, and social withdrawal.

  • Identifying how one behaved before experiencing depression can help guide recovery strategies.

  • Individuals can make a list of activities they previously enjoyed or regularly engaged in and schedule those activities again.

  • This approach is similar to behavioral activation, where acting in healthy ways can gradually improve mood and functioning.

https://www.psychologytoday.com/ca/blog/anxiety-files/202104/how-build-motivation-overcome-depression

5. Reward Yourself for Progress

  • People experiencing depression often fail to acknowledge their achievements or progress.

  • Recognizing and rewarding even small accomplishments helps maintain motivation.

  • Self-reward reinforces positive behaviors and prevents discouragement when progress feels slow.

  • Tracking progress and offering personal encouragement can help sustain effort during recovery.

https://www.psychologytoday.com/ca/blog/anxiety-files/202104/how-build-motivation-overcome-depression

Resources for Depression

Free and Low-Cost Counselling Services (British Columbia / Metro Vancouver)

General Counselling Services

North Shore

  • Canadian Mental Health Association – North and West Vancouver

  • Family Services of the North Shore

Fraser Valley

  • Archway Community Services

    • Provides mental health and counselling supports for community members.

    • Serves residents in Abbotsford, Mission, Chilliwack, and Langley.

    • Website: https://archway.ca

Metro Vancouver

  • REACH Community Health Centre (REACH Medical Clinic)

  • Deltassist Family and Community Services

    • Provides up to six free phone or online counselling sessions.

    • Available for individuals, couples, and families living in Delta.

    • Website: https://deltassist.com

  • SHARE Family and Community Services – Talking Helps Program

    • Provides subsidized counselling on a sliding scale based on household income.

    • Available for Tri-Cities residents with children or youth aged 18 or under living at home.

    • Website: https://sharesociety.ca

  • DIVERSECity Community Resources Society

    • Offers free, confidential, culturally sensitive counselling services.

    • Services available in multiple languages for individuals and families.

    • Website: https://www.dcrs.ca

  • Jewish Family Services

    • Provides counselling and therapy services on a sliding scale.

    • Open to members of the Jewish community and the broader public.

    • Website: https://www.jfsvancouver.ca

  • Moving Forward Family Services

Community and Specialized Programs

  • Watari Counselling and Support Services

    • Provides free confidential counselling, education, referrals, and preventative programs.

    • Focuses on issues related to substance misuse.

    • Serves individuals in Strathcona, Downtown Eastside, and surrounding communities.

    • Website: https://watari.ca

  • Sunshine Coast Community Services – Community Mental Health Services

    • Provides supportive counselling for children and their families.

    • Focuses on behavioural, social, and emotional adjustment challenges.

    • Website: https://www.sccss.ca

  • Maple Ridge / Pitt Meadows Community Services – Child and Youth Mental Health Outreach Program

    • Provides mental health counselling and support for children and youth.

    • Services also extend to the families of these clients.

    • Website: https://comservice.bc.ca

Canada-Wide Free Counselling

  • Free Counselling Society Canada

    • Provides free professional counselling via phone or video.

    • Counselling delivered by volunteer counsellors and supervised counselling interns.

    • Individuals can receive up to 12 sessions.

    • Available across Canada in multiple languages.

    • Agency does not provide crisis or emergency services.

    • Phone or text: 778-744-3488

    • Email: TeamLead@FreeCounsellingCanada.ca

    • Website: https://freecounsellingcanada.ca

Vancouver Community Counselling

  • Kitsilano Neighbourhood House Counselling Program

    • Provides free counselling by phone or Zoom.

    • Counselling delivered by City University counselling interns under supervision.

    • Phone: 604-736-3588 ext.128

    • Email: counselling@kitshouse.org

    • Website: https://www.kitshouse.org/all-programs

  • South Vancouver Neighbourhood House Counselling Services

Student Counselling Clinics (Free or Low-Cost)

  • Psychological Services and Counselling Training Centre – University of British Columbia (UBC)

    • Counselling for adults and children aged 10 and older.

    • Services delivered by psychology graduate students supervised by licensed psychologists.

    • Clinic operates September to April.

    • Fees:

      • $25 for individuals with limited income

      • $10 for UBC students

    • Limited psychoeducational assessments for children may be available.

    • Phone: 604-822-1364

    • Website: https://psctc.educ.ubc.ca/facilities-services/

  • Simon Fraser University Counselling Clinics

Alternative Counselling Approaches

  • Pearl Space Society – Counselling Program

    • Provides free virtual counselling across British Columbia.

    • Offers in-person counselling in Whistler and Squamish.

    • Services delivered by supervised graduate students in psychology, counselling, and social work.

    • Uses an intersectional feminist framework.

    • Counselling available for all genders aged 16 and older.

    • Phone: 604-892-5748

    • Websites:

  • Vancouver Art Therapy Institute Student Clinic

    • Provides free online art therapy for adults and adolescents.

    • Sessions delivered by students supervised by registered art therapists and clinical counsellors.

    • $10 materials fee may apply.

    • Email: info@vati.bc.ca

    • Website: https://vati.bc.ca/art-therapy-clinic-supervision

Grief and Loss Counselling

  • Learning Through Loss Society

    • Provides short-term online grief and loss counselling.

    • Available for youth aged 13–24 across British Columbia.

    • Counselling delivered by master’s-level counsellors.

    • Supports any form of loss, not only death-related loss.

    • Services are free.

    • Phone: 250-413-3114

    • Email: info@learningthroughloss.org

    • Website: https://learningthroughloss.org/counselling

  • Vancouver Hospice Society – Grief Support Counselling

Trauma and Violence Support

  • Health Initiative for Men (HIM)

  • Atira Community Services – Stopping the Violence Counselling Program

  • Salal Sexual Violence Support Centre – MMIWG2S Family Counselling

    • Provides free counselling for family members of missing and murdered Indigenous women, girls, and Two-Spirit people.

    • Family includes extended family, community family, and self-identified family members.

    • Phone: 604-255-6344

    • Website: https://salalsvsc.ca/indigenous-support-programs

  • Residential Historical Abuse Program (RHAP)

  • Vancouver Association for Survivors of Torture (VAST)

    • Provides trauma-focused psychological counselling for refugees.

    • Services available in over a dozen languages.

    • Counselling offered individually and in group settings.

    • Phone: 604-255-1881

    • Toll-free: 1-866-393-3133

    • Website: https://vastbc.ca

Seniors and Accessibility Counselling

  • Vital Connections Program – Family Services of Greater Vancouver

  • Well Being Program for Deaf, Hard of Hearing, and Deaf-Blind Individuals

    • Provides free counselling and mental health support across British Columbia.

    • Accessible for individuals who are deaf, hard of hearing, or deaf-blind and their families.

    • Services accommodate various communication needs and modalities.

    • Voice: 778-819-0951

    • Text: 778-987-4174

    • TTY: 604-456-0901

    • Website: https://deafwellbeing.vch.ca/services/adults

BIPOC and Indigenous Counselling Services

  • First Nations Health Authority – Mental Health Benefits

  • Salal Sexual Violence Support Centre – Indigenous Counselling Program

    • Provides free one-to-one counselling for Indigenous individuals, including trans and cis women, trans, non-binary, and Two-Spirit people.

    • Counselling incorporates Aboriginal healing approaches and traditions based on the Medicine Wheel.

    • Phone: 604-255-6344

    • Website: https://salalsvsc.ca/indigenous-support-programs

  • Metro Vancouver Indigenous Counselling (MVIC)

  • Missing and Murdered Indigenous Women and Girls Health Support Services

    • Provides free counselling for survivors, family members, and individuals affected by MMIWG issues.

    • Counselling delivered by registered psychologists and social workers.

    • Phone: 1-855-550-5454

    • Website: https://mmiwg-ffada.ca/aftercare-services

  • Vancouver Aboriginal Friendship Centre – Counselling and Emotional Support

    • Provides pay-what-you-can professional counselling for Indigenous individuals aged 14+ without insurance.

    • Offers free unlimited emotional support services for anyone seeking support.

    • Phone: 604-251-4844 ext. 332

    • Email: wellness@vafcs.org

    • Website: https://vafcs.org/mental-health-%26-wellness

  • Vancouver Black Therapy and Advocacy Foundation

    • Connects Black community members with accredited Black counsellors in Metro Vancouver.

    • Free counselling program prioritizes Black individuals who are disabled or LGBTQIA+.

    • Program typically has one intake round per year.

    • Website: https://vancouverblacktherapyfoundation.com

Substance Use Counselling

Mental Health Coaching Programs

  • Bounce Back Program – Canadian Mental Health Association

    • Provides free telephone coaching for adults and youth aged 13+ experiencing mild-to-moderate depression or anxiety.

    • Participants work through structured self-help materials with a trained coach.

    • Referral required from providers such as doctors, nurse practitioners, psychiatrists, psychologists, school counsellors, social workers, or registered clinical counsellors.

    • Phone: 1-866-639-0522

    • Website: https://bouncebackbc.ca

  • Resistance Resilience Network

    • Provides free mental health support for individuals experiencing burnout related to anti-oppression or social justice work.

    • Email: resistance.resilience1312@gmail.com

    • Website: https://resistanceresilience.com/about

Health Condition-Specific Counselling

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Trauma-Related Resources ›