Therapy for depression
If you're feeling empty, exhausted, or like you've lost interest in things that used to matter, you're not alone. Depression affects millions of Canadians, and reaching out for help is a sign of strength, not weakness. Working with a therapist can help you rediscover hope and energy for life. Let's explore what depression really looks like, how therapy can make a difference, and connect you with therapists who understand what you're experiencing.
What is depression?
Common signs and symptoms
Depression can show up in many ways. You might wake up tired no matter how much you sleep, lose interest in your usual routines, or feel as if you are moving through life underwater where everything takes more effort. It can include irritability, numbness, or feeling disconnected from yourself or others. You may notice changes in appetite, struggle to concentrate, or read the same sentence repeatedly without taking it in. Some people feel worthless or guilty even when they have done nothing wrong. These are not personal shortcomings but symptoms of a treatable condition.
How it differs from sadness
Sadness is a natural response to difficult moments and usually fades with time. Depression is different because it creates a persistent heaviness that stays even when positive things happen, often lasting for weeks or months and affecting daily life. According to the Canadian Mental Health Association, genetics can play a role but life experiences such as major changes, trauma, chronic stress, or health issues also contribute. Sometimes depression appears without an obvious reason, which can feel confusing but does not make it any less real or valid.
Statistics in Canada
Depression is one of the most common mental health conditions in Canada. According to Statistics Canada's 2022 Mental Health Survey, rates have increased since 2020, affecting people across all ages and backgrounds. The good news? CAMH research shows that depression is highly treatable—most people who seek therapy experience meaningful improvement.
The real impact of depression
Relationships and social life
Depression can make you feel like a burden to the people you love. You might withdraw because you don't have energy for socializing, or because you're convinced others are better off without you. Friends might stop reaching out after you've declined invitations repeatedly. Partners may feel hurt or confused by your emotional distance. This isolation often makes depression worse, creating a cycle that feels impossible to break. Therapy can help you reconnect with the people who matter to you.
Work or school performance
When you're depressed, even simple tasks feel overwhelming. You might miss deadlines not because you don't care, but because you can't focus or find the motivation to start. Calling in sick becomes more frequent. Students might know they need to study but spend hours staring at their laptop, unable to begin. The mental fog makes decision-making harder, and the exhaustion means you're running on empty all day. Your performance suffers not from lack of ability, but because depression is draining your resources.
How therapy helps with depression
Overview of why professional support matters
Depression can make you believe nothing will help or that you should fix everything on your own. These thoughts are part of the condition. Therapy offers an outside perspective, practical tools, and steady support from someone who has guided many people through this process. It is a way to share the weight with someone who can hold hope for you until you can hold it again yourself.
What happens in therapy
Therapy for depression is practical and centred on helping you feel better. Your therapist listens, but they also work with you to understand what is keeping you stuck and teach strategies you can use day by day. Together, you might look at thought patterns that fuel depression, set small goals to rebuild routines, work through difficult emotions, or develop ways to cope on harder days. The approach shifts based on what you need, and the pace always follows you.
Evidence-based approaches that work
Cognitive Behavioural Therapy (CBT)
CBT is one of the most effective treatments for depression. It helps you recognize negative thought patterns and develop more balanced ways of thinking. You'll learn to challenge the harsh self-criticism and hopeless thoughts that depression creates, replacing them with more realistic perspectives.
Behavioural activation
Depression makes you want to withdraw, but isolation and inactivity make depression worse. Behavioural activation helps you gradually re-engage with activities and people that bring meaning or pleasure to your life. You'll start small and build momentum, rediscovering parts of yourself that depression has hidden.
Interpersonal therapy (IPT)
IPT focuses on how your relationships and life changes affect your mood. It's particularly helpful if your depression started around a major life transition, grief, or relationship difficulties. You'll work on improving communication and building stronger support networks.
Mindfulness-based cognitive therapy (MBCT)
MBCT combines mindfulness practices with cognitive therapy. It's especially effective for preventing relapse in people who've experienced depression before. You'll learn to notice negative thought patterns early and respond to them differently, reducing the risk of depression returning.
What to expect from therapy for depression
First session: what happens
Your first session focuses on understanding what you have been experiencing and mapping out a direction for therapy. Your therapist will ask about your symptoms, how long you have felt this way, your life circumstances, your strengths, and what you hope therapy can support. If you are worried about crying or not knowing what to say, it is completely okay. Therapists expect silence and emotion, and you do not need to have everything figured out before you begin.
Timeline: when people typically see progress
Many people notice small shifts within a few weeks, such as one lighter morning or a moment of laughter. More noticeable changes often appear between eight and sixteen sessions, although timelines vary with each person. Progress is rarely steady, and it is normal to have a mix of better and harder days. This does not mean therapy is failing, and your therapist will help you move through these ups and downs.
Between sessions: homework and practice
Your therapist may suggest small activities between sessions, such as a short walk, challenging a thought, or reaching out to someone. These can feel difficult when you are depressed, so start very small. Even five minutes has value. The aim is to build momentum slowly, and your therapist will adjust suggestions based on what feels manageable for you.
Measuring success: what improvement looks like
Recovery does not mean constant happiness. It means the heaviness eases enough that you can participate in life again. You regain energy for what matters, and emotions pass instead of overwhelming you. You begin to look forward to small things, feel genuine moments of joy, and reconnect with yourself and others. Life first becomes liveable again, then gradually becomes enjoyable.
Find a therapist who specializes in depression
Choosing the right therapist matters. Each province in Canada has its own regulations, which is why working with a recognized professional can make a real difference in your care. Stellocare takes the uncertainty out of the process by listing only verified therapists you can trust.
The right therapist for you
No therapists found with these specialties in Ontario.
Try selecting a different province.Additional resources for managing depression
Community services
BounceBack® (Canada-wide)
A free skill-building program offered by Canadian Mental Health Association (CMHA) for youth 15+ and adults experiencing low mood, mild to moderate depression, anxiety or stress. Delivered via phone coaching and online modules.Learn about BounceBack®.
Ontario Structured Psychotherapy Program (Ontario)
A publicly-funded free service for adults 18+ in Ontario with depression and anxiety-related concerns. Provides cognitive-behavioural therapy (CBT) or guided self-help depending on need.Visit OSP Program.
MindWell / Province-Virtual Services (New Brunswick example)
In New Brunswick, the government supported a free online skill-building program to help manage low mood and mild-moderate depression among youth (15-18) and adults (19+).More details via Government of Canada.
Self-help techniques
Starting Small
- One thing today: Pick one small thing: shower, make your bed, text a friend. Just one. Tomorrow, try again.
- Sunlight: Even 10 minutes outside helps. Sit near a window if going out feels impossible.
- Move your body: A five-minute walk counts. Movement doesn't have to mean exercise. It just means getting up.
Sleep and Routine
- Sleep schedule: Try to wake at the same time daily, even on hard days. This helps regulate your body's rhythms.
- Avoid napping: If you must nap, keep it under 30 minutes before 3 PM.
- Routine anchors: Pick 1-2 things you do daily at the same time (morning coffee, evening shower). Small routines provide structure.
Challenging Negative Thoughts
- Notice the thought: Depression lies. When you think "I'm worthless" or "nothing will help," recognize these as symptoms, not truths.
- Evidence check: Would you say this to a friend? What would they say back?
- Fact vs. feeling: "I feel like a failure" is different from "I am a failure." Feelings aren't facts.
- Keep a thought record: Write down negative thoughts and challenge them. Sometimes seeing them on paper helps.
Connection and Support
- Reach out: Text one person today. Even "I'm having a hard day" is enough. Connection helps, even when depression tells you to isolate.
- Say yes once: Next time someone invites you somewhere, try saying yes even if you don't feel like it. You can leave early if needed.
- Tell someone: You don't have to go through this alone. Let one trusted person know you're struggling.
What to Avoid
- Alcohol and substances: They might feel like relief but make depression worse over time.
- Isolation: Depression wants you alone. Resist this when you can, even in small ways.
- All-or-nothing thinking: You don't need to do everything perfectly. Doing something is better than nothing.
Common questions about therapy for depression
How long does therapy take?
Many people attend therapy for 12 to 20 sessions, although it depends on severity and personal needs. Some feel better after 8 to 10 sessions, while others benefit from longer support. Your therapist will review progress with you and adjust the plan as you go.
Do I need medication?
Some people manage depression well with therapy alone, especially when symptoms are mild or moderate. For more severe depression, therapy and medication together often work best. Your therapist can explore options with you and help with a referral. The choice is always yours.
What if I don't have the energy for therapy?
This is very common. You can start with video sessions from home, and you can tell your therapist if your energy is low. They can adjust pacing or keep sessions shorter. Even a brief session helps. Therapy is meant to restore energy, not take more away.
How do I know if therapy is working?
Early changes are often small, such as sleeping a bit better or having one lighter morning. Over time, you will notice more energy, interest returning, and a stronger sense of yourself. Your therapist will check in about progress, and if something feels off, you can work together to adjust.
What if I've tried therapy before and it didn't help?
Experiences vary. The timing, approach, or therapist may not have fit your needs at that point. It can still be worth trying again with someone new or with a different style. Share past experiences openly so your new therapist can help find a better approach this time.
Related concerns
References
- Centre for Addiction and Mental Health (CAMH). (2024). Depression. Retrieved from https://www.camh.ca/en/health-info/mental-illness-and-addiction-index/depression
- Statistics Canada. (2023). Mental disorders and access to mental health care. Retrieved from https://www150.statcan.gc.ca/n1/daily-quotidien/230922/dq230922b-eng.htm
- Canada Suicide Prevention Service. (2024). 9-8-8: Suicide Crisis Helpline. Retrieved from https://988.ca/
- Cuijpers, P., Berking, M., Andersson, G., Quigley, L., Kleiboer, A., & Dobson, K. S. (2013). A meta-analysis of cognitive-behavioural therapy for adult depression, alone and in comparison with other treatments. Canadian Journal of Psychiatry, 58(7), 376-385. Retrieved from https://pubmed.ncbi.nlm.nih.gov/23870719/
- Dimidjian, S., Hollon, S. D., Dobson, K. S., Schmaling, K. B., Kohlenberg, R. J., Addis, M. E., ... & Jacobson, N. S. (2006). Randomized trial of behavioral activation, cognitive therapy, and antidepressant medication in the acute treatment of adults with major depression. Journal of Consulting and Clinical Psychology, 74(4), 658-670.
- Lemmens, L. H., Arntz, A., Peeters, F. P., Hollon, S. D., Roefs, A., & Huibers, M. J. (2015). Clinical effectiveness of cognitive therapy v. interpersonal psychotherapy for depression: results of a randomized controlled trial. Psychological Medicine, 45(10), 2095-2110.
- Teasdale, J. D., Segal, Z. V., Williams, J. M., Ridgeway, V. A., Soulsby, J. M., & Lau, M. A. (2000). Prevention of relapse/recurrence in major depression by mindfulness-based cognitive therapy. Journal of Consulting and Clinical Psychology, 68(4), 615-623.
- Government of Canada. (2024). Hope for Wellness Help Line. Retrieved from https://www.hopeforwellness.ca/
- Moshe, I., Terhorst, Y., Philippi, P., Domhardt, M., Cuijpers, P., Cristea, I., ... & Sander, L. B. (2021). Digital interventions for the treatment of depression: A meta-analytic review. Psychological Bulletin, 147(8), 749-786. Retrieved from https://pubmed.ncbi.nlm.nih.gov/34898233/
關於 Stellocare
Stellocare 是一個加拿大心理治療師平台，讓您可以找到最適合自己的治療師。您可以透過我們的人工智能、瀏覽治療師清單，或聯絡我們的註冊社工聯絡治療師。
Irfa Samnani
Registered Psychotherapist (Qualifying) (ON)
Andrea Laurie
Canadian Certified Counsellor
Katharine Heimbigner-Tenor
Registered Provisional Psychologist (AB)
Shiny Yang
Occupational Therapist (ON)
Jonathon Zarb
Registered Psychotherapist (ON)
Christine Griffiths
Registered Psychotherapist (ON)
Manishapreet Grewal
Registered Psychotherapist (Qualifying) (ON)
Alexina Picard
Registered Clinical Counsellor (BC)
Laura Prikosovich
Registered Social Worker (ON)
Cassandra Valmestad
Canadian Certified Counsellor
Jinny Hong
Registered Psychologist (ON)
Juliet Seade
Registered Social Worker (AB)
Liv Noël Dakkak
Registered Social Worker (ON)
Rania Hannawayya
Canadian Certified Counsellor
Stefania Bonanno
Registered Social Worker (ON)
Judith Klapak
Counselling Therapist (AB)
Kemelle Deeble
Registered Psychotherapist (Qualifying) (ON)
Ivana Di Cosola
Registered Social Worker (ON)
Joseph Bottros
Registered Psychotherapist (ON)
Melissa Recine
Registered Psychotherapist (ON)
Irfa Samnani
Registered Psychotherapist (Qualifying) (ON)
Andrea Laurie
Canadian Certified Counsellor
Katharine Heimbigner-Tenor
Registered Provisional Psychologist (AB)
Shiny Yang
Occupational Therapist (ON)
Jonathon Zarb
Registered Psychotherapist (ON)
Christine Griffiths
Registered Psychotherapist (ON)
Manishapreet Grewal
Registered Psychotherapist (Qualifying) (ON)
Alexina Picard
Registered Clinical Counsellor (BC)
Laura Prikosovich
Registered Social Worker (ON)
Cassandra Valmestad
Canadian Certified Counsellor
Jinny Hong
Registered Psychologist (ON)
Juliet Seade
Registered Social Worker (AB)
Liv Noël Dakkak
Registered Social Worker (ON)
Rania Hannawayya
Canadian Certified Counsellor
Stefania Bonanno
Registered Social Worker (ON)
Judith Klapak
Counselling Therapist (AB)
Kemelle Deeble
Registered Psychotherapist (Qualifying) (ON)
Ivana Di Cosola
Registered Social Worker (ON)
Joseph Bottros
Registered Psychotherapist (ON)
Melissa Recine
Registered Psychotherapist (ON)