Written and clinically reviewed by Dawn Cox, Registered Clinical Counsellor, BCACC #3555 · Published October 13, 2026
Depression counselling is a series of conversations with a trained counsellor that helps you understand what is keeping your mood low and build practical ways to move through it, at a pace that fits your energy. In Victoria, BC, it usually starts with a first session focused on what you are living with right now, then moves into regular sessions, in person or online, where you work on the patterns, thoughts and circumstances that feed the heaviness.
If you are reading this, you may already be wondering whether what you feel is "bad enough" to talk to someone. You do not need to be in crisis to deserve support. This article walks through what depression counselling actually involves, so the first step feels a little less unknown.
Signs It May Be Time to Talk to Someone
Everyone has low days. Depression tends to feel different: heavier, longer and harder to shake. Some signs that counselling may be worth considering:
- Low mood that does not lift. Sadness, emptiness or numbness that sits with you most days, for weeks rather than days.
- Losing interest. Things you used to enjoy, such as friends, hobbies or time outside, feel flat or effortful.
- Changes in energy and sleep. You may sleep much more or much less than usual, or wake up already exhausted.
- A harsh inner voice. Constant self-criticism, guilt or a sense that you are letting everyone down.
- Pulling away. Cancelling plans, avoiding messages, or feeling that it takes too much effort to pretend everything is fine.
- Daily life slipping. Work, study, parenting or household tasks feel much harder than they used to.
The Centre for Addiction and Mental Health puts it simply: "Depression should not be ignored." It also notes that "Counselling can help a person develop the skills that will improve their current state of mind and their future resilience" (CAMH: Depression).
Counselling is not a substitute for medical care. If you have not already, it can help to talk with your family doctor or a nurse practitioner as well, especially if your mood has changed suddenly or you are thinking about medication.
What Happens in the First Session
Many people feel nervous before a first appointment. It helps to know that the first session is mostly about getting to know you, not about fixing everything at once.
In a first session you can usually expect to:
- Talk about what brought you in. What you have been feeling, how long it has been going on, and how it is affecting your day-to-day life.
- Share some background. Relevant parts of your history, relationships, health, work and support network, only as much as you are comfortable sharing.
- Discuss safety. A counsellor will gently ask about thoughts of self-harm or suicide. This is a standard, caring part of the conversation, not a judgment.
- Talk about what you want. Your hopes for counselling might be as simple as "I want to get out of bed more easily" or "I want to stop feeling so alone with this."
- Agree on next steps. Together you look at how often to meet and what to focus on first.
You are always in charge of what you share and when. If a question feels like too much, you can say so.
What You Work On in Depression Counselling
After the first session, the work becomes more focused. Every person is different, but counselling for depression often includes a few common threads.
Understanding the patterns
Depression often runs on loops. A low mood leads to withdrawing, withdrawing leads to fewer good moments, and fewer good moments deepen the low mood. Counselling helps you notice these cycles in your own life so they feel less mysterious and more workable.
Working with thoughts
Approaches such as Cognitive Behavioural Therapy help you notice the thoughts that tend to come with depression, such as "nothing will change" or "I always mess things up", and test them against what is actually happening. The aim is not forced positive thinking. It is a more realistic, kinder way of seeing yourself and your situation.
Small, doable steps
When energy is low, big goals can feel impossible. Counselling often focuses on small, achievable actions, like a short walk, one message to a friend, or a regular wake-up time, that slowly rebuild momentum.
Body and nervous system
Depression is felt in the body as well as the mind: heaviness, tension, fatigue. Mindfulness and somatic techniques can help you notice where you hold stress and find ways to settle it.
Self-compassion
Many people with depression carry a harsh inner critic. A good part of the work is learning to speak to yourself with the same patience you would offer a friend, which makes it easier to keep going on hard days.
Counselling for depression often overlaps with anxiety, grief, burnout or relationship strain. These are explored together when they are part of the picture. You can read more about the overlap in our articles on sleep and anxiety and perfectionism and anxiety.
How Long Counselling Takes and How Often You Meet
There is no standard number of sessions for depression. Some people come for a focused stretch of weeks; others prefer longer-term support. Many begin weekly or every two weeks and adjust as things change.
What matters most is that the plan fits you. Progress is reviewed together, and you can change the pace, the focus or the frequency at any point. No honest counsellor can promise a fixed timeline or a guaranteed outcome, and you should be wary of anyone who does.
It is also normal for progress to be uneven. You may have a good week followed by a hard one. That does not mean counselling is not working. It often means you are in the middle of real change.
In Person in Victoria or Online Across Canada
Depression can make leaving the house feel like a mountain to climb. That is one reason many people choose online counselling. Sessions happen by secure video from home, which removes travel time and lets you join from a space where you feel comfortable.
Others find that the routine of going somewhere, and the separation between home and session, is part of what helps. At Dawn Cox Counselling, sessions are available in person in Victoria and online anywhere in Canada, so you can choose the format that suits your energy and schedule, and change it later if your needs shift.
Practical Questions Before You Book
A few practical points often come up before someone books:
- Fees. Current fees are confirmed directly before you book. You can find out more on our fees page.
- Insurance. Coverage for Registered Clinical Counsellor services varies by insurer, employer plan and policy. It is worth asking your plan administrator whether services from an RCC registered with BCACC are eligible.
- Medication. Some people use counselling alone; others combine it with medication prescribed by a physician. Medication decisions belong with your doctor, and counselling can work alongside them.
- Fit. Feeling comfortable with your counsellor matters. It is fine to ask questions about their approach before you start, and to say if something is not working for you.
When Depression Feels Urgent
Counselling is not an emergency service. If you are having thoughts of ending your life or feel unable to keep yourself safe, please reach out right away. If your safety is at immediate risk, call 9-1-1. For suicide crisis support anywhere in Canada, call or text 9-8-8. Our crisis and emergency resources are always available on the contact page.
Taking the First Step
Reaching out can be the hardest part. Depression often tells you that nothing will help, or that you should be able to manage on your own. Booking a first session does not commit you to anything beyond a conversation about what you are going through and whether counselling feels like a good fit.
Dawn Cox is a Registered Clinical Counsellor (BCACC #3555) offering anxiety and depression counselling in person in Victoria, BC and online across Canada. Her approach draws on Cognitive Behavioural Therapy, mindfulness and somatic techniques, adapted to your goals and your pace.
This article is general information, not individual advice. If you would like to talk about whether depression counselling could help you, learn more about anxiety and depression counselling in Victoria or contact Dawn Cox Counselling to arrange a first session.
