Depression
Naturopathic Mental Health Toronto
Feeling down from time to time is a normal part of life, but when sadness and hopelessness persist, it may be a sign of depression. If you’re struggling to find joy in activities you once enjoyed, experiencing changes in sleep, difficulty concentrating, fatigue, or feeling overwhelmed by negative thoughts and self-criticism, you may be experiencing clinical depression. It’s important to know that depression is not your fault; it’s not brought on by anything a person has or has not done, and it is not something people can simply “snap out” of. People need empathetic and comprehensive treatment to feel better.
During my initial consultation with new patients, I conduct a detailed assessment to accurately understand your mental health. Stress levels, interpersonal relationships, exercise, nutrition, work-life balance, sleep, hormones and heredity all play significant roles in mental and emotional well-being. Addressing these factors leads to more lasting improvements in our mental health.
Understanding the Role of Pharmaceutical Antidepressants
Prescription antidepressants can be highly effective in alleviating the symptoms of depression. For many, they provide the necessary relief to function and find the motivation to engage in other therapeutic activities. However, relying solely on medication often doesn’t bring about lasting change or longer term wellness, and prescription antidepressants aren’t always effective for all people. For these reasons, we need an integrative approach.
Integrating Natural Medicines and Psychotherapy
As a naturopathic doctor and psychotherapist, I use evidence-based natural medicines to support mental and emotional well-being. These natural treatments can be used on their own or in conjunction with prescription medications prescribed by your physician. Some of these natural approaches include:
- Herbal Medicines
- Nutritional Supplements
- Clinical Nutrition: Tailored dietary recommendations
- Lifestyle Changes: Guidance on incorporating healthy habits into daily life
- Stress Management Techniques: Tools and strategies to manage stress effectively
- Psychotherapy: Cognitive behavioural therapy and Mindfulness
The Importance of a Holistic Approach
A holistic approach to mental health considers the whole person—mind, body, and spirit. By addressing the comprehensive factors that impact mental health, we can develop a more personalized and effective treatment plan. Here are some key elements to consider:
- Stress Management
Chronic stress is a significant contributor to depression. Learning effective stress management techniques can greatly improve mental health.
- Interpersonal Relationships
Healthy relationships provide support, understanding, and a sense of belonging. Conversely, toxic relationships can exacerbate depression. It’s important to cultivate positive connections and seek therapy to address interpersonal issues.
- Nutrition
What you eat can have a profound impact on your mood and energy levels. A balanced diet rich in essential nutrients supports brain health and emotional stability. Incorporating foods high in omega-3 fatty acids, vitamins, and minerals provides the foundation of a naturopathic treatment plan.
- Exercise
Regular physical activity is known to improve mood and reduce symptoms of depression. However, I know that when you’re feeling down, exercise can be one of the most difficult things to motivate yourself to do. We can work together to help you strategize your exercise goals one baby step at a time. Ultimately, finding an exercise routine that you enjoy can make a significant difference in your mental health.
- Work-Life Balance
Finding a work-life balance that allows you to rest, pursue hobbies, and spend quality time with loved ones is crucial. I can counsel you on setting boundaries and prioritizing self-care to maintain this balance.
- Sleep
Sleep is essential for mental and physical health. Poor sleep can worsen depression and make it harder to cope with daily challenges. Establishing a regular sleep routine and creating a restful sleep environment can improve sleep quality. Herbal medicines can also be useful in providing additional sleep support.
- Hormone Balance
Hormonal imbalances can affect mood and contribute to depression. For example, thyroid disorders and hormonal changes during the menstrual cycle or menopause can impact mental health. During your initial consultation we can assess if hormones might be impacting your mental health.
- Unhappiness, sadness or hopelessness
- Loss of interest in activities and in life
- Difficulty concentrating and making decisions
- Self-criticism and guilt
- Withdrawal from other people
- Irritability, anger or frustration
- Fatigue
- Sleep disturbances, including insomnia or sleeping too much
- Loss of appetite (or in some cases, over-eating)
- Suicidal thinking
- Self-harm, such as cutting or acting recklessly
- Many depressed people feel anxious as well (excessive worry, agitation, restlessness)
Depression is very common and can affect anyone, both male and female.
There isn’t one simple cause of depression; it’s influenced by many different factors:
- Stress buildup
- Brain chemistry
- Negative core beliefs
- Suboptimal nutrition
- Lack of social support
- Trauma
- Genetics
- Stress due to an illness
- Hormones. Depression can manifest with premenstrual syndrome (PMS), during pregnancy or in the post-partum period after delivery. Thyroid imbalances can also cause depressive symptoms.
- Seasonal changes. Seasonal Affective Disorder is a type of depression that manifests during the winter months.
- Previous episodes of depression. Once you’ve suffered once with depression, you’re more vulnerable to depression returning (relapse).
- Abuse of alcohol or recreational drugs
There are no specific tests for depression, therefore the diagnosis is made based on a thorough review of how you’re feeling. Medical questionnaires are often helpful in diagnosing depression and in monitoring your treatment.
To begin an assessment, click here for a questionnaire. Please bring this completed questionnaire to your initial consultation to review with Dr. Guthrie. (Please note, this questionnaire on its own cannot diagnose depression. Please consult with a professional).
The two main conventional treatments for depression are psychotherapy and medications. Your physician may prescribe drugs to help correct imbalances in neurotransmitters, such as serotonin, norepinephrine, and dopamine. It takes 2 to 4 weeks to build up to a therapeutic level of the medication, therefore other supportive measures may be prescribed in the short-term until the medication takes effect.
Psychotherapy is helpful when used together with medications or on its own in mild-moderate depression. Psychotherapy is also very helpful for preventing future relapses of depression.
The Naturopathic medical approach to treating depression is holistic, looking at the many aspects of mental and emotional well-being. Using herbal medicines, counseling techniques, acupuncture and/or nutritional supplements, Dr. Guthrie aims to:
- Improve mood, energy, motivation, ability to think clearly
- Support healthy hormone and neurotransmitter balance
- Build personal resilience using supportive counselling, cognitive behavioural therapy (CBT), mindfulness and meditation
- Improve stress management with a healthy lifestyle, often including exercise
- Use nutritional strategies to support mental health
Yes! If you’re currently taking prescription antidepressant medication we can use naturopathic medicines to safely provide additional support for you.
Dr. Guthrie can also work with you and your physician in helping you wean off antidepressants, if it is an appropriate time to do so.
Naturopathic medicine can be very helpful in safely minimizing withdrawal symptoms and providing ongoing care for relapse prevention.
In providing you with holistic treatment, Dr. Guthrie can guide and encourage you in gradually adopting these healthy habits:
- Regular exercise
- Eating nutritious foods
- Relaxation techniques
- Adequate sleep and rest
- Reducing alcohol and drugs of abuse
Dr. Guthrie is trained in Cognitive Behavioural Therapy (CBT), which is a well-researched and effective treatment for depression. CBT is a structured and practical form of therapy that works by identifying and addressing the behaviours and thinking patterns that cause and maintain depression. CBT can give you the tools to think more clearly, feel better and reach your individual goals such as increasing self-esteem, improving communication, or decreasing hopelessness and guilt. Most importantly, in CBT we aim not only to lift your current depression, but also to help you learn how to prevent depression from coming back.
To learn more about this effective treatment, please click here.
- If you or someone you know is having suicidal thoughts, get help right away.
Call 911, or in Toronto call 416-408-4357 (HELP). Suicide Crisis Helpline. - Call to make an appointment at our clinic or with another health professional. It’s best to receive the help you deserve right away; don’t delay or suffer alone.
ALPS Model for Holistic Depression Treatment: Jerome Sarris
References: Treatment Plans and Interventions for Depression and Anxiety Disorders, The Guilford Press, www.mayoclinic.com, Clinical Naturopathy, Elsevier Australia.