Have you been feeling low lately? We recognize that feeling low is a natural part of being human.
However, if you find yourself struggling with persistent sadness, a loss of pleasure in activities, sleep disturbances, changes in appetite, or feelings of worthlessness, you may be experiencing clinical depression.
You're not alone; approximately 280 million people worldwide face similar challenges each year.
Understanding the different forms depression can take is essential for finding the right support, which can include a neurodiversity-affirming therapist or a coach who can help guide you on your journey towards wellness.
Use this blog as a guide to understanding depression: the types, symptoms, and strategies to manage a consistently low mood.
What Is Sadness?
Sadness is an emotional response that everyone experiences from time to time.
Often referred to as “feeling blue,” sadness can arise from situations like loss, disappointment, or stress.
These feelings are generally temporary and do not significantly interfere with your daily life. People can usually cope with their regular routines despite experiencing sadness.
Sadness vs. Depression: Understanding the Differences
Sadness is a fleeting emotion often triggered by loss or disappointment. Typically, these feelings dissipate over time and don’t significantly disrupt your daily life.
However, clinical depression, or major depressive disorder, persists and can severely impact your ability to function effectively in everyday situations.
What Is Depression?
Clinical depression, also referred to as major depressive disorder (MDD), is a mental health condition characterized by persistent feelings of sadness that can significantly affect your ability to function in daily life.
Unlike temporary feelings of sadness, depression can emerge unexpectedly or may be triggered by negative life events, creating a profound impact on your mood, thoughts, and self-perception.
Individuals experiencing clinical depression often struggle with chronic feelings of hopelessness, worthlessness, and the loss of interest in activities they previously enjoyed.
This condition can also manifest through troubling symptoms such as sleep disturbances, changes in appetite, and even thoughts of self-harm.
To receive an accurate diagnosis of clinical depression, symptoms need to be present for at least two weeks, and these symptoms need to disrupt your daily functioning.
Recognizing this condition is crucial, as it often does not resolve without appropriate support.
At Blue Sky Learning, we use a person-centered approach to treatment. This can include online therapy through various therapeutic approaches, such as individual therapy, couples therapy, or coaching for other neurodivergent conditions linked to depression.
If you or someone you know is experiencing symptoms of depression, we encourage you to reach out. You don't have to face this alone; support is available, and it can make a significant difference in your life.
The Prevalence of Depression in Canada
Depression is one of the most common mental health disorders globally, with the prevalence varying based on your location.
Statistics Canada's 2012 Canadian Community Health Survey (CCHS) suggests that in Canada, around 5.4% of individuals aged 15 and older, or 2.2 million adult Canadians, have experienced depression within the past year.
The likelihood of diagnosis is notably higher among women, though it’s important to recognize that many men may not outwardly express their struggles as much as other genders.
Common Symptoms of Depression
The symptoms of depression can vary widely between individuals based on the type and severity of your depression.
The main symptoms of depression are a loss of pleasure and chronic feelings of sadness.
Other common symptoms of depression include:
Loss of interest in activities once enjoyed
Weight changes (loss or gain)
Sleep disturbances (insomnia or oversleeping)
Fatigue or low energy
Feelings of worthlessness or excessive guilt
Difficulty concentrating or making decisions
Thoughts of death or self-harm
For a formal diagnosis of depression, it’s typically necessary to display at least five symptoms, including either a low mood or loss of pleasure, for at least two weeks.
These symptoms also need to significantly impact your day-to-day functioning.
Types of Depression
Understanding the diverse types of depression can help you find the appropriate treatment options. These types include:
Major depressive disorder
Persistent depressive disorder
Disruptive mood dysregulation disorder (DMDD)
Bipolar disorder
Psychotic depression
Prenatal depression
Postpartum depression
Premenstrual dysphoric disorder
Situational depression
Atypical depression
Major Depressive Disorder (MDD)
The most common form of depression, often referred to as clinical depression by the medical community.
MDD is characterized by prolonged periods of sadness lasting at least two weeks, leading to significant impairment in daily functioning.
Persistent Depressive Disorder (PDD)
A chronic form of lower-grade depression that combines dysthymia and chronic major depression.
PDD lasts for two years or longer and is often characterized by a low mood accompanied with additional symptoms, including changes in sleep and appetite, fatigue, low self-esteem, and difficulty concentrating.
Bipolar Disorder
Also referred to as manic depression, it’s marked by alternating periods of extreme highs/elation (mania) and lows/sadness (depression). This condition affects mood regulation and energy levels.
Seasonal Affective Disorder (SAD)
A type of depression that occurs based on the seasons, typically occurring during the fall and winter months or the winter holiday season when sunlight exposure is limited.
This leads to feelings of sadness and lethargy during these months, which dissipate during other months.
Disruptive Mood Dysregulation Disorder (DMDD)
Diagnosed in children aged 6 to 18, this condition involves severe meltdowns and irritability that disrupt everyday life.
For a formal diagnosis, a child must experience these symptoms for at least 12 months.
Postpartum Depression
Affecting new parents, this form of depression arises after childbirth and is characterized by severe mood swings, anxiety, and feelings of inadequacy.
This is more than the typical baby blues that occur after the birth of your child. If these feelings of sadness, anxiety, or hopelessness last for longer than two weeks, it could be postpartum depression.
Premenstrual Dysphoric Disorder (PMDD)
A mood disorder that causes significant emotional and physical symptoms that impair your daily life in the days leading up to menstruation. These symptoms usually subside a few days after the start of your menstrual cycle.
Situational Depression
Also known as stress response syndrome, it’s triggered by stressful life events, such as loss of a loved one or job. This temporary form of depression usually resolves as the situation improves.
Psychotic Depression
A form of depression where individuals experience a combination of depression and psychotic symptoms, such as hallucinations, delusions, or paranoia.
Atypical Depression
A form of depression where you have symptoms of depression, but they don’t meet the diagnostic criteria for any other type of depression.
The symptoms can include significant weight gain, excessive sleep, and a sensitivity to rejection, which may improve when a positive situation occurs.
The Connection Between Depression and Neurodivergent and Other Identities
The interplay between depression and other neurodivergent identities is complex. There are various neurodivergent identities that depression is connected to.
Below, we explore how ADHD, autism, anxiety disorders, and dyslexia relate to depression.
Attention Deficit Hyperactivity Disorder (ADHD)
ADHD is a neurodevelopmental difference and neurodivergent identity characterized by difficulties in maintaining attention, hyperactivity, and impulsive behaviors.
Individuals with ADHD often experience disorganization, time management challenges, anxiety when waiting, and self-dysregulation that may benefit from an ADHD coach.
Research indicates that adults with ADHD are nearly three times more likely to experience depression compared to their peers (Babcock et al., 2015).
This increased risk may stem from various ADHD-related challenges, such as low self-esteem, academic difficulties, and strained relationships. These challenges can impact your mental health and cause depressive symptoms.
Autism Spectrum Disorder (ASD)
Autism is also a neurodivergent identity and neurodevelopmental difference. It affects social interaction, communication, and behavior.
Autistic individuals may experience autistic burnout and heightened emotional responses to reflection.
A meta-analysis revealed that autistic individuals are four times more likely to encounter depression throughout their lives compared to allistic (non-autistic) individuals (Hudson et al., 2019).
This elevated risk can be attributed to several factors, such as social challenges and difficulties with navigating a workplace that often misunderstands your needs. This could contribute to the vulnerability for depressive episodes.
Anxiety Disorders
Anxiety disorders encompass a range of conditions that impact your daily functioning and are characterized by excessive fear that is out of proportion to the real danger involved in a situation.
Time-series analyses indicate that the onset of an anxiety disorder significantly increases the risk of developing major depression within the following year.
This risk is particularly pronounced, more than twenty-fold, in individuals with panic disorder and generalized anxiety disorder (GAD) (Kessler et al., 1998).
The interplay between anxiety and depression is complex. Persistent anxiety can lead to feelings of helplessness and frequent attempts at perfectionism, which can lead to depressive episodes.
Dyslexia
Dyslexia is a specific learning difference that affects your ability to read and process language.
You may experience challenges with spelling and decoding written words.
While most children with dyslexia do not experience clinical depression, they may be more susceptible to feelings of profound sadness and emotional distress.
This heightened risk may be linked to issues around self-esteem, as children with dyslexia often struggle academically. This can lead to frustration and a sense of inadequacy, which some may redirect inward, resulting in depressive symptoms.
Individuals with these neurodivergent identities may also attempt to hide their traits, which can further amplify depressive symptoms.
2SLGBTQ+
In addition to the above identities, interestingly, those with depression are also more likely to identify as neuroqueer.
Seeking Professional Help for depression
Finding the right support can significantly improve your mental health. At this neurodiversity-affirming practice, Blue Sky Learning offers a variety of therapeutic options tailored to individual needs.
The team emphasizes the importance of inclusivity and understanding mental health in the context of neurodiversity.
Building Your Support Circle
Surrounding yourself with a supportive community can improve your ability to cope. If you are experiencing suicidal thoughts or a mental health crisis, it’s crucial to reach out to someone who can help.
Neurodiversity-Affirming Tips for Managing depression
Managing depression while navigating the complexities of other neurodivergent identities, such as ADHD and autism, can present unique challenges. Here are 20 neurodiversity-affirming tips designed by neurodivergent individuals for neurodivergent individuals:
Establish a Routine: Create a daily structure to provide predictability and stability, which can be particularly comforting for neurodivergent individuals.
Break Tasks into Smaller Steps: Large tasks can feel overwhelming. Divide them into manageable steps to make progress feel more achievable.
Use Visual Supports: Incorporate visual schedules, checklists, or reminders to help you stay organized and focused.
Practice Mindfulness: Engage in mindfulness exercises or meditative practices to cultivate awareness and reduce anxiety.
Limit Sensory Overload: Create a sensory-friendly environment by minimizing noise, bright lights, or clutter that may exacerbate feelings of depression.
Incorporate Movement: Regular physical activity, even in small bursts, can boost your mood and energy levels. Try activities that feel enjoyable to you, such as dancing or walking in nature.
Prioritize Hygiene: Establishing a calming bedtime routine and taking care of your health can help to improve your sleep quality and mood.
Nourish Your Body: Focus on balanced nutrition, incorporating foods that support mental health, such as fruits, vegetables, proteins, and whole grains.
Connect with Nature: Spending time outdoors can provide therapeutic benefits and help improve your mood.
Use Fidget Tools: There are various challenges with ADHD. You may have sensory needs. Consider using fidget tools during moments of focus or stress to help ground yourself and manage energy levels.
Seek Routine-Friendly Social Interaction: Connect with friends or family in structured settings to reduce anxiety and create a sense of connection without feeling overwhelmed.
Communicate Your Needs: Be open about your feelings and needs with friends, family, or therapists to foster understanding and support. Depression can be characterized as a disability, and you can ask for accommodations to support your needs.
Limit Social Media Exposure: Excessive social media use can exacerbate feelings of inadequacy and isolation. Set boundaries around technology use to protect your mental health.
Stay Hydrated: Proper hydration can impact your mood and energy levels. Make sure to drink plenty of water throughout the day.
Keep a Mood Journal: Document your feelings, thoughts, and energy levels regularly to identify patterns and triggers, which can inform your coping strategies.
Engage in Creative Outlets: Whether through drawing, writing, music, or crafting, creative expressions can be therapeutic and offer a form of self-exploration.
Utilize Support Groups: Consider joining support groups tailored for neurodivergent individuals. Sharing experiences with others can foster a sense of belonging and understanding.
Set Realistic Goals: Focus on achievable, realistic goals that align with your abilities and interests to maintain motivation and self-efficacy.
Practice Self-Compassion: Acknowledge that it’s okay to have difficult days. Be gentle with yourself and recognize that healing takes time.
Reach Out for Professional Help: Don't hesitate to seek support from mental health professionals who specialize in neurodiversity-affirming therapy. They can provide valuable tools and strategies tailored to your specific needs.
By integrating your favourite neurodiversity-affirming strategies from above into your daily life, you can create a personalized approach to managing Major Depressive Disorder.
Take the First Step: Book a Free Consultation
If you recognize the symptoms of depression in yourself or a loved one, Blue Sky Learning’s team of neurodiversity-affirming therapists and coaches is here to help.
They provide a safe, welcoming environment where you can explore your feelings and find effective coping strategies tailored to your unique needs.
Contact Blue Sky Learning today to book your free consultation. You can reach us by calling 1 (437) 291-8807, emailing hello@blueskylearning.ca, or visit the website:
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