Overcoming Depression: A Practical Guide for Thunder Bay Readers

Plain-language steps you can take today—plus when and how to get help locally and across Canada

By NetNewsLedger Staff
Category: Living | Health

Thunder Bay – Depression is common and serious. It can drain your energy, cloud your thinking, and convince you nothing will change.

It’s also treatable.

Many people recover with the right mix of support, habits, and care. Here’s a clear, step-by-step guide you can start using today.

First things first: if you’re in crisis

Call 9-8-8 (Suicide Crisis Helpline, Canada) — available 24/7.
Call 911 if you’re in immediate danger.
Talk to someone you trust and do not stay alone.

Local options that can help:

CMHA Thunder Bay — counselling and crisis supports.
NorWest Community Health Centres — primary care and mental health.

What depression can look like

Low mood most days, loss of interest or joy
Sleep or appetite changes; low energy
Trouble concentrating or making decisions
Hopeless thoughts or thoughts of self-harm

If these symptoms last two weeks or more, please talk to a health professional.

A simple, proven plan you can follow

1) See a clinician

Book with your family doctor, nurse practitioner, or a walk-in clinic.
Ask about screening, therapy options (CBT, counseling), and whether medication might help. Many people benefit from a combined approach.

2) Use “one small step” activation

Depression tells you to do nothing. Beat it with tiny, specific actions:

Make a do-able list: shower, eat a real meal, 10-minute walk, one call to a friend.
Schedule tasks at set times (e.g., 10:00 a.m. walk).
Track what you do, not just how you feel—momentum matters.

3) Move your body (a little, most days)

Aim for 10–20 minutes to start: brisk walk, light stretching, a short online routine.
Outdoor daylight helps mood and sleep.

4) Sleep on a schedule

Fixed bed and wake times (even on weekends).
No phones in bed; dark, cool room; caffeine stops by mid-afternoon.
If you can’t sleep in 20–30 minutes, get up, read something light, try again.

5) Eat steady, simple meals

Don’t wait for appetite. Choose basic, balanced foods: protein + whole grains + fruit/veg.
Drink water. Limit alcohol and cannabis; both can worsen mood.

6) Talk to someone

Tell one trusted person what’s going on.
Consider a peer group or counsellor; being heard lowers the load.

7) Try basic CBT skills

Write the tough thought: “I’m failing at everything.”
Challenge it: “What’s the evidence for and against this?”
Replace with balanced wording: “I’m struggling this week, but I finished two tasks and called my sister.”

8) Make a safety plan (just in case)

List warning signs, people to call, reasons to live, and places you can go.
Keep it on your phone and share it with someone you trust.

When medication may help

Antidepressants can ease symptoms, especially moderate to severe depression. They take 2–6 weeks to work. Side effects are common early and often settle. Do not stop suddenly—always talk to your prescriber first.

For Indigenous readers

Culturally safe, community-based supports matter. Elders, land-based programs, and Indigenous-led services can sit alongside clinical care. Both paths are valid.

For family and friends

Listen more than you fix.
Offer specific help: rides to appointments, a walk, a meal.
Ask directly about safety: “Are you thinking about harming yourself?” If yes, stay with them, remove risks, and call 9-8-8 or 911.

Red flags—don’t wait

Thoughts of self-harm or suicide
Not eating or drinking, or unable to get out of bed
New confusion, severe agitation, or substance misuse
→ Call 9-8-8 or 911 right away.

Bottom line

Depression is tough, but it’s not permanent. Start small. Keep a routine. Lean on people. Book care. If one approach doesn’t help, try another—that’s part of the process. With steady steps and proper support, better days return.

Overcoming Depression: A Practical Guide