What is depression?

What is the difference between feeling depressed and Major Depressive Disorder?

• We all feel depressed sometimes - when we are going through a difficult experience, when we have lost someone we love, when we are in the midst of a global pandemic... these are common, expected feelings and responses to life situations, but that does not mean we have Major Depressive Disorder.

• Feelings of depression (and associated thoughts and behaviours) may be Major Depressive Disorder if they are pervasive (last for a long period of time, at least 2 weeks, but usually much longer), they are interfering with regular life tasks (getting up in the morning, going to work/school, impacting relationships, etc.), and they don't shift (more constant, rather than momentary or feelings in waves).

• Major Depressive Disorder is a mental health disorder that is diagnosed by a doctor based on a number of factors and it is best to not try to self-diagnose. If you think that your experience might be indicating Major Depressive Disorder, you can talk to a doctor or mental health practitioner about your options for additional support and treatment.

What helps?

There is no "quick fix" for feeling better. There is HOPE that you can feel better, and it takes work. Here are some suggestions of things to try to feel better. When we develop healthy habits, even when we don't feel like it, we can work to help ourselves feel better.

• CONNECT - While we may feel like withdrawing from everyone, forcing ourselves to see, or even just talk to, someone (friend/family/therapist...) can help us to feel better.

• EXERCISE - We most definitely don't feel like doing this... but research confirms that it helps! It is one of the best things for our mental health. Start with a walk. Or hit two birds with one stone and walk with a friend.

• GRATITUDE - We may not feel grateful for much when we are feeling depressed, but there are always things that we can take note of and be grateful for. They don't need to be big, but noting 3 things that we are grateful for each day can improve our mood.

• EAT WELL - "Comfort" food may help in the moment, but it has a negative effect on our mood overall. Junk food, high sugar, and processed foods do not truly help us feel less depressed, but have the opposite effect. Be mindful of what you are eating. Make something tasty and healthy.

• MINDFULNESS - Research shows that mindfulness decreases anxiety and depression. For more info, go to 'Topics'>'Mindfulness'.

• GO OUTSIDE - Being in nature can lift our mood. Go sit by the river. Take a walk in the woods. Walk to the corner store with your kid. Sit on your porch.

• BE KIND TO YOURSELF - Stop beating yourself up for how you feel. The greatest thing you can do for yourself is have compassion for YOU. Some days will be bad. Give yourself positive messages even if the world doesn't. "I can do this" / "I am worthy of good things" / "I am doing the best I can".