Calgary Psychology & Counselling – When the Light Fades – Understanding Depression & Low Mood (and How to Re-Kindle Your Inner Spark)

You wake up and the world seems a shade grayer. The coffee smells bland. Your to-do list sits there, but you can’t quite muster the will to engage. You tell yourself, “It’s just a rough patch,” but days turn into weeks, and the heaviness lingers.
If this resonates, you’re not alone — and what you’re feeling is real. It might be a prolonged low mood, or it may meet the criteria for a clinical depression. But the good news: you can act. Understanding what’s happening, from brain circuits to life context, is the first step.

What Are Depression & Low Mood?

“Low mood” is a state we all experience — sadness, lack of motivation or interest, fatigue. It becomes more serious when it persists, interacts with other symptoms (like changes in sleep, appetite, and self-worth), and notably impacts functioning.
According to the American Psychiatric Association’s Diagnostic and Statistical Manual (5th ed.) (DSM-5), a major depressive episode involves at least five of nine symptoms present for two or more weeks, representing a change from previous functioning.
Depression is more than feeling down: it carries biological, psychological, and social dimensions.

Why Does This Happen?

Here are major mechanisms supported by research:

• Neurobiology: Reduced neural activity in the prefrontal cortex, dysregulated amygdala and hippocampus, altered neurotransmitters (serotonin, norepinephrine) mean the brain’s mood-regulation circuits are imbalanced.
• Cognitive–behavioural cycle: Negative core beliefs (e.g., “I’m worthless”) → rumination (“Why bother?”) → avoidance/withdrawal → reinforcement of low mood.
• Lifestyle / behavioural factors: Poor sleep, lack of physical activity, chronic stress, medical illness all increase risk.
• Social and environmental: Loss, isolation, trauma, or ongoing stressors (work overload, financial strain) contribute significantly.
• Vulnerability + trigger: Many people have predispositions (genetic, psychological) that stay dormant until a trigger (loss, illness, exhaustion) activates them.

What the Evidence Says About Treatment

Depression and persistent low mood are treatable — often with a combination approach: therapy, lifestyle change, and sometimes medication.

• Cognitive-Behavioural Therapy (CBT): Strong evidence supports CBT for depression. It helps restructure negative thinking and promote behavioural activation.
• Behavioural Activation (BA): Simply put, increasing engagement in meaningful activity has been shown to be both effective and cost-efficient (see Richards & Timulak, 2018).
• Mindfulness / Compassion-Focused Interventions: These reduce rumination, improve emotional regulation, and boost resilience.
• Medication: When depression is moderate-to-severe, antidepressants (e.g., SSRIs) can be effective in conjunction with therapy.
• Lifestyle interventions: Regular physical activity (especially aerobic), good sleep hygiene, nutrition, limiting alcohol/caffeine all matter.
• Social & supportive interventions: Strong linked evidence that social connectedness and supportive relationships improve outcomes.

5 Practical Strategies You Can Use Today

Here are evidence-based tools you or your clients can apply:

1. Behavioural Activation List
   Create a short list of 3 activities meaningful to you (e.g., walk in nature, call a friend, work on a small creative project). Schedule one of them today—even for 10 minutes. Doing something matters more than feeling motivated first.
2. Thought-Catch & Challenge
   When a negative thought arises (“I’ll never get better”), pause and ask:
   • “What evidence supports this thought?”
   • “What evidence contradicts it?”
   • Replace it with a more balanced alternative (“I’m having a hard time now—but I’ve managed difficult times before”).
     This method is core to CBT.
3. Mood Journal with 3 Good Things
   At day’s end, write down three good things—even small wins count (a calm coffee, a deep breath, a short walk). Studies show this practice increases positive affect and reduces depressive symptoms.
4. Sleep-Wake Anchors
   Maintain consistent wake time and bedtime. Limit screen-time before bed, keep your bedroom cool/dark. Poor sleep aggravates mood disorders because it disrupts the brain’s emotional regulation.
5. Connect & Use a Safe Person
   Choose one trusted person to share how you’re feeling this week. Ask for one “check-in” call/text. Social support is both protective and therapeutic.

Deepening the Understanding: Low Mood vs Depression

It’s helpful to distinguish transient low mood (which may resolve with life changes) vs major depressive disorder (which typically requires clinical intervention).
If you notice:

• Persistent low mood for more than two weeks
• Loss of interest/pleasure in almost all activities
• Significant impairment (work, relationships)
• Recurrent thoughts of death/suicide
  Then professional assessment is strongly recommended.

When to Seek Professional Help

Consider seeking help if:

• You’re having suicidal thoughts or planning.
• You’re using alcohol or other substances to cope.
• You’re self-isolating and unable to carry out basic tasks.
• You experience co-morbid conditions (anxiety, trauma) or medical illness.
  In such cases, a multidisciplinary approach (therapist + psychiatrist + lifestyle coach) often yields the best outcomes.

Takeaway

Low mood and depression are valid, understandable responses to many possible influences—biological, psychological, social. They are not a sign of personal failure.
With understanding, empathy, evidence-based tools, and gradual action, you can reclaim your sense of agency and joy. Start today—pick one small step, do it, and build momentum. The light may feel far away—but you already hold the torch.

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