Am I Depressed? 10 Symptoms of Depression to Watch For—Plus Major Depressive Disorder Treatments That Help
- Jeromy Deleff, MACP, CT, CCC, CCTP-II
- Sep 19
- 7 min read
Updated: Sep 30
Am I Depressed? 10 Symptoms of Depression to Watch For — Feeling stuck or low? Learn signs, evidence-based treatments, next steps in Calgary. Book a free 20 minute consultation with our depression clinician.
Key Takeaways
Depression is a common mood disorder with a cluster of symptoms—not a personal failure. Relief is possible and treatment options are diverse; many are research-based.
The Symptoms of Depression include low mood, loss of interest, sleep and appetite changes, fatigue, concentration problems, guilt or worthlessness, psychomotor changes, suicidal thoughts, and more. A professional can help you sort out signs of depression from ordinary stress.
Effective care blends skill-building (behavioural activation, stress management, life skills) with therapy and, for some, medication—tailored to your goals and life stages.
If your symptoms have been stuck, there are paths for treatment resistant depression guided by Canadian best-practice recommendations.
Related Reading From Compassionate Central
You wake up heavy. The sunlight over Calgary feels dimmer than usual, and that old narrative—“Why can’t I just push through?”—starts looping. If you’ve been wondering, “Am I depressed?” you’re not alone. Depression can look like depressed mood, feelings of helplessness, or a quieter mental pain that’s hard to name. This guide normalizes what you’re experiencing, maps out the core aspects of depression, and offers actionable, science-informed options for depression treatment.
At Compassionate Central, our voice is warm and clear: your experience makes sense. You deserve care that honours your personal journey—your history, your relationship challenges, your chronic stress load, your family history, even chronic pain that can sit alongside low mood. We work collaboratively so your plan is goal-oriented, humane, and realistic for the rhythms of life in Calgary.
The 10 Symptoms Of Depression To Watch For
Below are ten common depression symptoms. You don’t need to have all of them, and severity can vary across depressive episodes and life stages. If several show up most days for at least two weeks—and they’re impacting work, school, or healthy relationships—it’s time to check in with a depression therapist or your primary care provider.
Persistent sad or empty mood. That steady “gray” feeling; poor moods that won’t lift.
Loss of interest or pleasure. Hobbies, friends, even food feel flat—classic anhedonia.
Sleep changes. Insomnia or sleeping much more than usual.
Appetite or weight changes. Eating far less—or more—without intending to.
Fatigue or loss of energy. Everything takes extra effort; mornings can feel impossible.
Psychomotor changes. Feeling slowed down—or agitated and on edge.
Difficulty concentrating. Trouble focusing, making decisions, or remembering details.
Worthlessness or excessive guilt. Harsh self-talk, shame, or unhelpful thinking patterns.
Recurrent thoughts of death or suicide. Passive thoughts or specific plans—always take this seriously and reach out.
Physical symptoms. Headaches, stomach upset, general aches—mental pain often shows up in the body.
Quick Note:
If your low mood reliably worsens in late fall and improves in spring, you might be experiencing seasonal affective disorder (SAD), a subtype of depression with a clear seasonal pattern.
Why You Feel This Way: More Than A “Chemical Imbalance”
It’s common to hear that depression is just a chemical imbalance. Biology matters, but research also points to a web of contributors: chronic stress, sleep disruption, isolation, life transitions, grief, family history, medical conditions (including chronic pain), and certain medications. That’s why treatment options work best when they’re comprehensive—addressing thoughts, behaviours, relationships, routines, and (when appropriate) medications. In other words, effective care is tailored and goal-oriented, not one-size-fits-all.
If you’re in Calgary and thinking, “Where do I even start?”—you’re already doing something brave by getting informed.
Getting Clarity: Screens, Diagnosis & A Plan
A short depression test—such as the PHQ-9—can help you and a clinician track severity over time. Screening tools don’t diagnose; a trained therapist or physician does that by listening carefully and ruling out other causes. Together you’ll discuss your history of depression, medical background, treatment options, safety, and what a more meaningful life looks like to you. (If you’re curious, the Canadian Mental Health Association also has general resources and community supports.)
What Helps? Evidence-Informed Paths For Major Depressive Disorder
When people ask for the best therapy for depression, they’re usually seeking a blend that fits their pattern. Below are approaches used by mental health professionals—each with strong evidence for adult depression and adaptable to your preferences.
Cognitive Behavioural Therapy (CBT)
A science-based form of therapy that targets unhelpful thinking patterns and avoidance. CBT uses behavioural activation (small, strategic actions that lift mood), thought records, and experiments to help you reclaim a sense of control. Many studies suggest CBT can be as effective as medication short-term and may remain helpful long-term for many adults.
Behavioural Activation (BA)
A focused CBT method that gets you moving toward values—tiny, doable steps. Reviews suggest BA is at least comparable to full CBT and may outperform some alternatives for some people. It’s one of the most direct counselling approaches to “unstick” low mood.
Interpersonal Depression Therapy (IPT)
When relationship challenges, grief, role changes, or life transitions are central, IPT zeroes in on communication, boundaries, and role negotiations. It’s structured, time-limited, and often goal-oriented, aiming to improve mood by improving relationships.
Mindfulness-Based Approaches
Mindfulness-based CBT and related approaches help you notice thoughts and sensations without getting pulled under. This supports stress management, nervous-system settling, and relapse prevention. Many clients find these skills quietly alleviate day-to-day suffering and help build resilience over time.
Antidepressants
Medication can reduce depression problems and boost energy for therapy work. A large peer-reviewed network meta-analysis found that commonly used antidepressants can be more effective than placebo in adults with major depressive disorder, with modest differences among specific drugs. Choice depends on your profile, side-effect tolerance, and medical history—ideally guided by your prescriber.
Combined Treatment
For many, therapy for depression plus medication yields the best odds of improvement—especially in severe depression. The mix can be adjusted as your quality of life improves. In Canada, updated guidance emphasizes collaborative, stepped care for major depressive disorder treatments, matching intensity to need and reviewing progress regularly.
I’ve Tried Things… Nothing Sticks (About Treatment-Resistant Depression)
If you’ve done several counselling sessions or medication trials without enough relief, you may be facing treatment resistant depression. This doesn’t mean you can’t overcome depression—it means your approach to treatment needs refining. Recommendations include: confirming diagnosis (major depressive disorder vs. bipolar or something else), addressing medical contributors (sleep apnea, thyroid, chronic pain), optimizing dosing/length, considering medication switches or augmentation, and leaning into targeted therapies like CBT/BA, IPT, or strength-based approaches that harness what’s working. Many people find that sequencing strategies is key to successfully managing depression.
Practical Steps You Can Try This Week (Calgary-Friendly)
Important: Gentle, not heroic. Keep steps tiny, goal-oriented, and doable during tough times.
Behavioural activation micro-plan. Choose one five-minute action tied to values (personal development, creativity, connection): open the blinds, step outside for sunlight (helpful for seasonal affective disorder in winter), send a two-line text. Track mood before and after.
Thought check. When “I’m failing” appears, label it as a thought, not a fact. Ask, “What’s one life skill I can use for the next 10 minutes?”
Sleep gatekeeping. Consistent wind-down, screens off, dim lights; treat sleep like medicine—because for mood, it often is.
Body basics for stress. Steady meals, hydration, brief movement breaks.
Connection bid. Schedule one small reach-out to a friend, partner, or experienced counsellor.
Self-compassion reps. Place a hand on heart; say, “This hurts, and I’m learning.”
How We Think About Therapy Fit (So It Helps You)
Clarity first. Naming your pattern (e.g., avoidance + harsh inner critic) guides direct counselling approaches.
Precision tools. We may choose CBT, IPT, or mindfulness-based approaches. If emotion storms are the issue, DBT-informed skills can help.
Strength-based approaches. We look for what’s already working and amplify it—goal-setting that fits your nervous system and realities.
Calgary reality. Winter light, commute time, family schedules—real-world challenges in life shape plans here.
Frequently Asked Questions
What’s The Difference Between Sadness And Clinical Depression?
Sadness is a human emotion that comes and goes. Clinical depression (MDD) is a mood disorder where several symptoms cluster for at least two weeks and impair functioning—think pattern + impact + duration.
Do I Need Medication, Therapy, Or Both?
Many adults do well with psychotherapy (CBT/BA, IPT, mindfulness-based). Others benefit from adding medication. Combined care can improve outcomes, especially with severe depression. Decide with your prescriber and therapist.
What Is Behavioural Activation?
A structured plan to re-engage life through tiny steps tied to values—counteracting withdrawal. Evidence suggests it can be as effective as full CBT for many people.
How Do I Know If I Have Seasonal Affective Disorder?
If low mood, low energy, oversleeping, and carb cravings rise in fall/winter and ease in spring, talk to a professional. Treatments may include light therapy, CBT, and sometimes medication.
What If I’ve Tried Therapy And It Didn’t Help?
Consider a new approach to treatment (e.g., switch to IPT or BA), adjust frequency, or add medication. For treatment resistant depression, stepwise strategies can guide what to try next.
Is There A Quick Depression Test I Can Take?
Tools like the PHQ-9 can screen for symptoms and track change, but only a clinician can diagnose.
A Note On Access & Fit
You deserve depression counselling that respects culture, identity, schedules, budgets, and preferences. We periodically release sliding-scale spots and offer in-person (Chinook area) and secure virtual sessions. Whether you want cognitive therapy for depression, interpersonal depression therapy, or mindfulness-based approaches, we’ll co-create counselling sessions that feel doable and forward-moving—goal-oriented, strength-based, and human.
If you prefer to browse first, start with our overview: Depression Therapy in Calgary.
Ready For The Next Step?
If this resonated, consider a free, no-pressure 20-minute phone consultation to ask questions and feel out the therapeutic alliance.
Calgary Clinic Info
Compassionate Central: Counselling & Therapy
5940 Macleod Trail SW, Suite #500, Calgary, AB T2H 2G4
Phone: (587) 328-7732 Booking portal: Appointments, Directions
Services: Depression Counselling, Anxiety Counselling, Cognitive behavioral therapy, Internal Family Systems, and Dialectical Behavioural Therapy for adults; in-person sessions. Sliding-scale spots released periodically.
Accessibility: Elevator access; on-site parking; transit-friendly.
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