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Atticus Poetry once said, “Depression is being colorblind and constantly told how colorful the world is.”
Studies show that about 8.2 percent of the people in Canada may be living with depression. However, it is still one of the least understood illnesses. You may even come across people who say "Just snap out of it, it can’t be that hard." The truth is, it is that hard. Depression is not the same as feeling sad or angry. It is a feeling of numbness - the loss of a zest for life and a lack of interest in things you once enjoyed.
It is crucial to know and recognize the common symptoms of depression so you can help yourself or your loved ones. While it may manifest slightly differently in people, here are some of them -
Finding motivation when depressed can feel like a Herculean task. Even basic daily tasks can take up a lot of energy. No one can give you a five-step checklist because it is an arduous journey that cannot be simplified like that. But what can help is to make a start. Taking baby steps - putting one foot in front of the other and then another, and so on.
An article published in the American Journal of Lifestyle Medicine brought attention to the real meaning of ‘An apple a day keeps the doctor away.’ It’s not about eating more apples, but it's about eating nutritious food, regularly. The last word is the operative one. Lifestyle changes are always challenging, but the way to start is by setting a routine. The article further recommends that you start by listing everything you do, right from when you wake up to when you go to bed. Then, make some changes that you would like to implement. And go from there.
Harvard psychiatrist, Dr. Craig Miller describes the biological impact of exercise on mood. He states that regular, low-intensity exercise accelerates the growth of proteins called neurotrophic factors which aid nerve cell growth in areas that can have a positive impact on your mood. While high-intensity exercise causes a surge of endorphins that can make you feel great, it’s not always sustainable. Additionally, depression can cause you to lose the motivation to exercise. Dr. Miller recommends starting small but ensuring that you exercise every day. Whether you prefer walking, yoga, calisthenics, or a sport, the key is to find what is sustainable for you. In addition to the tangible health benefits of reduced risk of heart disease and diabetes, consistent exercise can also help you stay motivated to do other things.
Do you ever find yourself feeling almost instantly better when you spend time with certain people? Motivational speaker Jim Rohn famously said, "You are the average of the five people you spend the most time with." While it may not be literal, there is a lot of truth behind that line. The people around you can influence your thoughts, behavior, and actions. If the people in your life constantly belittle you or exude negativity, it makes it that much harder to find motivation. Curating an inner circle of positive people who bring out the best in you is an excellent boost to a trying journey of finding motivation when depressed. James Clear, author of the best-seller, Atomic Habits said "Environment is the invisible hand that shapes human behavior." It is far more likely to find sustained motivation when you set an environment conducive to productivity - with lots of light in your home, healthy food in your kitchen, and people who lift you.
Nutritional psychiatry is a branch of medicine that has garnered a lot of attention in the past few years. That is because what you put into your body can not only affect your physiology but can also have a lasting impact on your psychology. It is a no-brainer that eating healthy and avoiding junk / fast food has a positive impact on physical and psychological health. Working towards a good diet plan that covers all the food groups and is high in minerals and vitamins can be the perfect recipe for a fulfilling day. It may make sense sometimes to work with a dietician or nutritionist to get good results.
Both excessive sleeping and insomnia are common symptoms of depression. But the impact of sleep on mood and motivation is far deeper than that. “Just like our electronics need to be charged, sleep may recharge or reset the brain to optimize functioning”, says Columbia psychologist Elizabeth Blake Zakarin. Poor sleep hygiene can exacerbate symptoms of anxiety and depression and deter recovery. Simple ways to improve sleep hygiene include - using your bed ONLY for sleep, exercising earlier in the day, avoiding long daytime naps, and avoiding caffeine post-noon. However, some people may need more help with fixing their sleep cycles. It is advisable to seek the support of a sleep clinic and / or that of a mental health professional in those circumstances.
Smoking and alcohol can put a lot of undue stress on your body and be a deterrent to finding motivation when depressed. Additionally, steering clear of situations that make you anxious (when you can) can help when you are on a healing journey.
However, no matter how hard you try, there will be some days when you just cannot get yourself out of bed. Be kind and forgive yourself for those days. A better day is just a sunrise away.
Just remember, a little progress each day adds up to big results.
At Bloom Clinical Care Counselling and Therapy Services, we have a team of Psychotherapists and Social Workers who are experienced and qualified to help you with depression and lack of motivation. Our therapists can help with a wide range of mental health issues, such as anxiety, depression, grief, couples therapy, child therapy, anger management, workplace stress, and stress management, to name a few.
We currently have two locations, in Scarborough and Mississauga, to serve our clients and families across the Greater Toronto Area. All therapists on our team also provide virtual therapy across Ontario via phone and secure video calls. Our collective goal as a team is to help you flourish in life, guide you to your important milestone, and provide unwavering support.
Our Scarborough Therapists are located at Third floor, 1200 Markham Rd suite 306 c, Scarborough, ON M1H 3C3 for in-person and virtual psychotherapy appointments.
Our Mississauga Therapist are located at 3024 Hurontario St #206, Mississauga, ON L5B 4M4 for in-person and virtual psychotherapy appointments. Similar to our Scarborough Psychotherapy clinic, the new Mississauga location also supports individuals, families, couples, and children seeking help with anxiety, panic attacks, depression, grief, couples therapy, relationship counselling, stress management, and child and youth counselling.
Bloom Clinical Care Counselling and Therapy Services located at Third floor, 1200 Markham Rd suite 306 c, Scarborough, ON M1H 3C3 offers psychotherapy services for a wide range of challenges such as Anxiety, Depression, Grief, Couples Counselling, Life Transitions, Trauma Therapy, Child Therapy, and Family Counselling. Our Scarborough Therapists offer appointments in-person at our Scarborough clinic and virtually.
Bloom Clinical Care, Mississauga located at 3024 Hurontario St #206, Mississauga, ON L5B 4M4 offers psychotherapy services to the residents of Mississauga and nearby areas such as Brampton, Milton, Etobicoke, and Oakville. Our Mississauga Therapists provide support to individuals, couples, and families offering Anxiety Therapy, Couples Therapy, Stress Management, Depression Therapy, Child Therapy, Trauma Therapy, EMDR Therapy, and much more.
