Depression: How to Combat Loneliness 

When we’re struggling with depression, it can be tempting to withdraw from connections or to isolate further if we’re already feeling alone. Unfortunately, this makes things worse. Research consistently shows that building social connections is one of the best ways to move through depression, but when the darkness feels so heavy, how do we build the connection we know we need? Here are a few thoughts. 

Teeny Tiny Steps 

Sometimes we feel like it’s all or nothing, like if we’re not doing “enough” then we’re “failing”. This is a common cognitive distortion with depression, and it can make us stop trying before we even start.  

Instead of buying into this thinking, what’s one small thing you can do RIGHT NOW. Can you just put on your shoes? And then what, maybe open your front door? Can you stand on the front step and take a few breaths, and then a few more? Then maybe even a step or two onto the grass or snow or sidewalk?  

We’re hoping you surprise yourself with the feeling that even a small step can start to improve how you feel and can begin to move you from isolation toward connection, and that things will grow from there. 

Reach Out for Support   

If getting out the door feels like a giant step instead of a small one, you can start even smaller by texting or calling one of the many available support lines staffed 24/7 by people who care.  

Dialing or texting 988 (https://988.ca/) will help you connect to someone if you’re having thoughts of suicide; dialing or texting 211 (https://211.ca/) will help you connect to people and resources in your immediate community. 

Join a Group, Club, or Community 

Jot down a list of things you liked to do when the depression wasn’t so dark, or maybe that still makes you feel better sometimes. Then see if you can choose one of them and join a group that does it. A book club? A hiking group? My favourite suggestion is to start by going to the library. There are always free activities that you can join in on as a way to start building connections (chess nights, knitting circles), or if you’re not ready for that just yet, at least just being at the library puts you around people which can be a start to feeling less alone. 

Call Us

Of course, you can always call us at OK Clinical and we’ll connect you with a counsellor who can help you explore these and other ideas and resources more fully. We’re always in your corner. 

Interested in learning more? Check out these resources on how to manage stress: 

• Canadian Mental Health Association: https://bc.cmha.ca/  
• Here to Help: https://www.heretohelp.bc.ca/    
• Depression Hurts: https://depressionhurts.ca/en/  
• Center for Addiction and Mental Health: https://www.camh.ca/en/professionals/treating-conditions-and-disorders/depression/depression—resources-and-references  
• If you are looking to connect further or receive support around depression, please get in touch with us at 250-718-9291 or email us at [email protected].

Written by: Anita Labelle, Practicum Student

[email protected]

To book: Click Here!