When Low Mood Sticks Around, It’s More Than Just the Blues
Learn About Depression
Common Symptoms
Depression is more than just “feeling down.” It can affect how you think, feel, and function day to day. Things that once brought joy may feel hard to enjoy, and even simple tasks at home, work, or school can become overwhelming.
Common signs include:
Persistent sadness or low mood – feeling down most days, even when nothing obvious is wrong.
Loss of interest or motivation – activities you once enjoyed feel dull or hard to start.
Low energy or fatigue – feeling drained, heavy, or tired more than usual.
Changes in sleep or appetite – sleeping too much or too little, eating more or less than usual.
Trouble focusing or making decisions – difficulty concentrating, remembering details, or staying on task.
Irritability or feeling “on edge” – small frustrations feel harder to manage.
With SAD – symptoms often worsen in fall and winter and ease in spring.
When to Reach Out for Help
Ups and downs are part of life, but sometimes low moods linger or begin to interfere with daily life. If you notice any of the signs below, it may be time to reach out for extra support.
If you’re thinking about harming yourself or feel unsafe:
Call or text 988 (U.S. Suicide & Crisis Lifeline), or dial 911 right away.
Consider reaching out if:
Symptoms last most days for 2+ weeks
Mood changes affect your work, relationships, or health
You’re withdrawing from people or activities you value
You’d like structured tools and support
You’re having thoughts of dying or wishing you were dead
Evidence-Based Treatments
There’s no one-size-fits-all treatment for depression or Seasonal Affective Disorder (SAD). Research shows that several approaches can be highly effective—on their own or in combination. Here are some of the most well-studied options we use to help clients better understand their struggles, build new skills, and move toward healing:
Cognitive Behavioral Therapy (CBT): Identifies and shifts unhelpful thought patterns, builds coping skills, and supports re-engagement in meaningful activities.
Behavioral Activation: Uses small, intentional activities to restore motivation and increase positive experiences.
Interpersonal Therapy (IPT): Focuses on relationship patterns, role changes, and grief that may fuel depression.
Mindfulness-Based Cognitive Therapy (MBCT): Combines mindfulness with CBT strategies to reduce relapse and manage stress.
Acceptance and Commitment Therapy (ACT): Encourages acceptance of difficult emotions while taking steps toward personal values.
Emotion-Focused Therapy (EFT) & Internal Family Systems (IFS): Strengthen emotional awareness, healing, and self-compassion.
Strategies and Resources
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Create a routine
Keep regular wake/sleep times and schedule daily activities.
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Get morning light
Open blinds, step outside, or consider light therapy (with medical guidance).
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Move your body
Even 10–15 minutes of walking, stretching, or yoga can improve mood.
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Stay connected
Reach out to friends, family, or join a support group.
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Limit alcohol & substances
These can worsen mood and energy.
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Track your mood
Journaling or using an app can help spot patterns and progress.
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Ready to explore therapy?
Ready to explore therapy? Our clinicians offer compassionate, tailored support—learn more or book here.
Depression vs. Seasonal Affective Disorder
While depression can happen any time, symptoms that ebb and flow with the seasons may indicate Seasonal Affective Disorder (SAD). Unlike general depression, SAD typically begins in the fall or winter and lifts in spring or summer—following a predictable seasonal cycle. Learn more about how it works in this short video.
What Causes Depression?
Depression doesn’t have a single cause—it’s usually the result of several factors working together. These may include:
Biological factors such as genetics, brain chemistry, or medical conditions
Life events like loss, trauma, or major changes
Chronic stress from work, relationships, or caregiving
Seasonal changes in the case of Seasonal Affective Disorder (SAD)
Because depression can look different for each person, it’s important to talk with a mental health professional. A counselor or therapist can help you identify what’s contributing to your symptoms and guide you toward effective treatment options that fit your needs.
Disclaimer: The information on this page is for educational purposes only and should not be considered a substitute for professional mental health advice, diagnosis, or treatment. We encourage you to consult with a licensed counselor or therapist for personalized guidance and support.