Is my depression bad enough to need therapy?

If depression is affecting your quality of life, relationships, work, or ability to enjoy things you used to enjoy, therapy can help regardless of whether your symptoms meet criteria for a formal diagnosis. There's no minimum threshold of suffering required to seek support. Many people wait until they're in crisis, but therapy is often most effective when started earlier. Depression tends to worsen over time without intervention, so reaching out now is a wise choice.

What happens in the first depression therapy session in Victoria BC?

Your first depression therapy session in Victoria BC lasts 50 minutes and focuses on understanding your experience and what you're hoping to achieve. We'll talk about how depression has been affecting you, including your mood, energy, sleep, relationships, and daily functioning. I'll ask about your history with depression, what has helped or hasn't helped in the past, and what's happening in your life right now. Together we'll identify your goals and create a treatment plan tailored to your situation. You'll leave with some initial strategies to start working with between sessions, so you begin making progress right away.

How much does depression and mood therapy cost in Victoria BC?

Introspectus Counselling charges $150 per 50-minute session for depression and mood therapy in Victoria, BC. Many extended health insurance plans in British Columbia cover counselling with Canadian Certified Counsellors (CCCs), and direct billing is often available through providers like Pacific Blue Cross, Green Shield Canada, Sun Life Financial, and Telus Health. Before your first session, verify your coverage by checking your benefits plan or calling your insurance provider; most plans cover between $500-$3000 annually for counselling services. If you don't have insurance coverage, sliding scale fees may be available to ensure therapy remains accessible.

Is depression and mood therapy covered by insurance or extended health benefits in BC?

Yes, many extended health plans in British Columbia cover depression and mood therapy from Canadian Certified Counsellors (CCCs). Coverage varies by provider but typically includes Pacific Blue Cross, Green Shield Canada, Sun Life Financial, Telus Health, and Medavie Blue Cross. Direct billing is often available, meaning you may not need to pay out of pocket and wait for reimbursement. Check your specific benefits plan or contact your insurance provider to verify your counselling coverage amount and whether your plan requires a referral. Most plans cover between $500-$3000 annually for mental health services.

How many sessions does depression therapy typically take?

The length of depression therapy varies based on the severity of symptoms, how long you've been experiencing depression, and your personal goals. Many clients experience meaningful improvement within 8-12 sessions using ACT or CBT approaches. Some people benefit from longer-term work, especially when depression is connected to deeper patterns, relationship issues, or existential questions. We'll regularly assess progress and adjust the plan as needed. The goal is to help you develop lasting skills, not create dependence on therapy.

What qualifications should a depression counsellor in BC have?

In British Columbia, look for a depression counsellor with a Master's degree registered as either a Canadian Certified Counsellor (CCC) or Registered Clinical Counsellor (RCC). I hold a Master of Arts in Counselling Psychology and am a Canadian Certified Counsellor (CCC #11252849) registered with the Canadian Counselling and Psychotherapy Association. I have specialized training in Acceptance and Commitment Therapy (ACT) and Cognitive Behavioural Therapy (CBT), both of which have strong research support for treating depression. My additional Master of Divinity brings unique perspective for clients whose depression intersects with questions of meaning, purpose, or spiritual concerns.

Is online depression and mood therapy as effective as in-person sessions in BC?

Yes. Research consistently shows that online counselling is as effective as in-person therapy for depression and mood therapy when using structured approaches like Cognitive Behavioural Therapy (CBT) or Acceptance and Commitment Therapy (ACT). Virtual sessions offer the same evidence-based interventions with added convenience; you can attend from anywhere in British Columbia without commuting, which is especially helpful for clients in Sooke, Langford, or other areas outside Victoria's core. Many clients find they're more comfortable and open in their own environment. The key factor in therapy effectiveness is the therapeutic relationship and consistent engagement, both of which work well in virtual format.

Do I need to take medication for depression, or can therapy alone help?

Research shows that for mild to moderate depression, therapy alone is often as effective as medication and provides skills that continue working after treatment ends. For more severe depression, a combination of therapy and medication often works best. As a counsellor, I don't prescribe medication, but I can work collaboratively with your doctor or psychiatrist if you're taking or considering medication. The decision about medication is personal and depends on many factors; we can discuss what approach might work best for your situation.

How does Acceptance and Commitment Therapy (ACT) help with depression?

ACT takes a different approach than traditional therapy. Instead of trying to eliminate negative thoughts and feelings, ACT helps you develop a different relationship with them so they have less control over your life. You'll learn to notice depressive thoughts without getting caught up in them, clarify what truly matters to you, and take committed action toward a meaningful life even when difficult feelings are present. This approach is particularly helpful because fighting depression often makes it worse, while acceptance and values-based action create lasting change.

I've had depression before and it came back. Can therapy help prevent future episodes?

Yes, therapy can significantly reduce the risk of future depressive episodes. Through ACT, CBT, and mindfulness approaches, you'll develop skills to recognize early warning signs, interrupt patterns that lead to depression, and respond more effectively when mood starts to dip. Research shows that people who learn these skills in therapy have lower relapse rates than those who rely on medication alone. We'll also work on understanding your personal triggers and building a sustainable lifestyle that supports mental health long-term.

Depression & Mood

When the colour has drained out of life, and you are just going through the motions.

Whether it’s persistent emptiness, irritability, or a numbness that has taken over, we work to understand your specific experience.

Together, we will gently rebuild your capacity to connect with what matters, challenging the patterns that keep you isolated. You will learn to interrupt the cycle before it takes over.

Join Sean Lewis for 50 minutes to discuss your story and map a path forward

Why

Recognizing the Shutdown

Depression doesn’t always look like weeping or sadness. Sometimes it shows up as irritability, numbness, or a pervasive sense that nothing matters anymore.

If you are reading this, you might recognize these experiences:

The Flatline: You feel emotionally numb. Things that used to bring you joy – hobbies, music, friends – feel meaningless now. You are physically present, but emotionally disconnected.
The Heavy Fog: There is a weight that won’t lift. You wake up feeling exhausted before the day even starts, and simple tasks (like showering or texting back) feel overwhelming.
The Short Fuse: Instead of sadness, you feel constantly irritated or angry. People tell you to “just relax,” but you can’t.
The Retreat: Isolating feels safer than pretending you’re okay. You’ve stopped reaching out to people, but the loneliness is making everything worse.
The Inner Critic: Your thoughts have become relentlessly negative – about yourself (“I’m lazy”), your future (“It won’t get better”), and the world.

The Biology of the Slump (Why You Can't "Snap Out of It")

Depression is more than just “feeling sad.” It is a biological shutdown.

When you are depressed, your brain’s reward system essentially goes offline. Activities that should feel good don’t register as rewarding anymore. At the same time, your energy plummets.

This creates a trap: You don’t have the energy to do the things that would make you feel better.

The Cycle that Keeps You Stuck:

Withdrawal: You feel tired, so you stop doing things (like seeing friends, exercising, and hobbies).
The Loss: You lose access to the positive moments that usually boost your mood.
The Result: You feel worse, which makes you want to do even less.

The numbness isn’t a sign that you are weak. It is a sign that your system is overwhelmed and needs support.

How We Lift the Weight

Depression convinces you that nothing will help. We start by acknowledging that the depression is lying to you.

Reversing the Shutdown (Micro-Steps) We don’t wait until you “feel like” doing things to start moving because the motivation won’t come while you are sitting still. We identify micro-steps, tiny, manageable actions that create a spark of momentum. Action comes before motivation.
Untangling the Thoughts We examine the thought patterns that fuel the fog, self-criticism, hopelessness, and all-or-nothing thinking. You’ll learn to recognize these thoughts as symptoms of depression, not facts about your character.
Stabilizing the Day Depression erodes your routine. We work on gently rebuilding the basic structure – sleep, food, sunlight, movement – that supports your brain chemistry, even when you don’t feel like it.
Addressing the Root Sometimes depression is a response to something real – unresolved grief, chronic stress, burnout, isolation, or being stuck in a life situation that’s draining you. We explore what your depression might be trying to tell you about what needs to change in your life.

Note: This work requires patience. Depression tells you nothing will help, but that’s the illness talking, not reality.

Sean Lewis - Registered Psychotherapist at Introspectus Counselling in a therapy session

Ready to Feel Less Stuck?

Depression makes it hard to believe things can change, but they can. Let's talk about what the first small step looks like for you.

Micro-Step Activation

Thought Pattern Reframing

Root Cause Work

Book My First Session

$150 per 50-minute session - Insurance billing available

What Walking Out of the Fog Looks Like

Recovery from depression is gradual. It is rarely a straight line.

Early Shifts

You might first notice small changes: slightly more energy on some days, brief moments where the fog lifts, or realizing you laughed at a joke for the first time in months.

The Process

Some sessions will be practical: planning your week, building routines. Others will be deeper: processing grief, examining what is keeping you stuck. We move at your pace.

The Goal

You won't necessarily be happy 24/7. But you will develop the capacity to recognize when the fog is rolling in, and you will have the tools to navigate through it so it doesn't consume you.

AI-generated image representative of Vancouver Island beach at dawn with clouds parting to reveal golden light

Page Summary

Frequently Asked Questions About Depression Counselling

How do I know if I should see a therapist about my depression symptoms?

You don’t need to wait until you’re in crisis to start therapy. If depression is affecting your daily life, lasting more than two weeks, or causing you significant distress, counselling can help. Early intervention typically leads to better outcomes.

Common signs you should seek help

Persistent low mood or sadness lasting most days
Loss of interest in activities you once enjoyed
Changes in sleep (insomnia or oversleeping)
Changes in appetite or weight
Difficulty concentrating or making decisions
Feelings of worthlessness or excessive guilt
Fatigue or loss of energy
Thoughts of death or suicide

Crisis Resources
If you’re experiencing thoughts of suicide or self-harm: Call 1-800-SUICIDE (1-800-784-2433) immediately.

Seek emergency support for: inability to care for yourself, substance use to cope, or psychotic symptoms (hearing voices, severe paranoia).

Book your first session to discuss whether counselling is right for your depression symptoms.

References

American Psychiatric Association. (2022). Diagnostic and statistical manual of mental disorders (5th ed., text rev.). https://doi.org/10.1176/appi.books.9780890425787

Cuijpers, P., Miguel, C., Harrer, M., Plessen, C. Y., Ciharova, M., Ebert, D., & Karyotaki, E. (2023). Cognitive behavior therapy vs. control conditions, other psychotherapies, pharmacotherapies and combined treatment for depression: A comprehensive meta-analysis including 409 trials with 52,702 patients. World Psychiatry, 22(1), 105-115. https://doi.org/10.1002/wps.21069

What does a typical first counselling session for depression look like?

Your first depression counselling session is a conversation, not an interrogation. We’ll discuss what brings you to therapy, your depression symptoms and their impact on your life, previous treatment experiences (if any), and your hopes for counselling. I’ll explain how therapy works, answer your questions about confidentiality and the process, and begin developing a treatment approach together. You control what you share and the pace we move at.

Session Timeline (50 minutes total)

Minutes 0-15: Building Rapport & Safety
We start wherever feels comfortable for you. No pressure to share everything immediately.

Minutes 15-40: Understanding Your Depression
We explore your symptoms, their impact on daily life, and what brought you to therapy now.

Minutes 40-50: Next Steps & Questions
We discuss how therapy works, answer your questions about confidentiality, and outline a treatment approach.

Case Study (Composite scenario for educational purposes):
James, 41, arrived visibly anxious. “I don’t know what you need to know,” he said. I explained we’d start wherever felt comfortable for him and that he could skip anything that felt too personal. We spent twenty minutes building rapport before he shared that depression had affected his marriage and work for six months. By the end, James said, “I was dreading this, but it felt surprisingly normal.”

You don’t need to

Have your whole life story prepared
Know exactly why you’re depressed
Cry or show intense emotion
Make immediate long-term commitments
Share anything you’re uncomfortable discussing

After the first session, we’ll both reflect on whether we’re a good fit. Most clients feel ready to continue, but if you have concerns, we’ll discuss them openly. You’re never locked into working with any therapist.

Policy details Informed Consent • Privacy & Confidentiality

Book your first session and see what depression counselling actually looks like.

References

Herman, J. L. (2015). Trauma and recovery: The aftermath of violence; from domestic abuse to political terror. Basic Books.

Norcross, J. C., & Lambert, M. J. (2018). Psychotherapy relationships that work III. Psychotherapy, 55(4), 303-315. https://doi.org/10.1037/pst0000193

Do I need a doctor's referral to see a counsellor for depression in BC?

No, you do not need a doctor’s referral to start depression counselling in British Columbia. You can book directly with a registered counsellor like those at Introspectus Counselling in Greater Victoria. Some insurance plans may require a doctor’s note for extended benefits coverage, but this is plan-specific, not a legal requirement.

BC operates on a self-referral model for mental health counselling, meaning you can access therapy directly without seeing a family doctor first. This reduces barriers and allows you to start treatment immediately.

When You Might Want to See Your Doctor First

To rule out medical causes of depression (thyroid problems, vitamin D deficiency, medication side effects)
To discuss whether medication might be appropriate alongside therapy
To get a formal diagnosis if your insurance requires one
To access publicly-funded services through health authority referrals

If your insurance requires a doctor’s note, this is typically simple. Your family doctor can provide a letter stating you would benefit from counselling for depression; you don’t need a formal psychiatric evaluation.

Private vs. Public Mental Health Services in BC

Private Counselling (Introspectus)

Referral Required: No
Wait Time: 1-2 weeks
Cost: $150/session (often insurance-covered)
Therapist Choice: You choose based on specialization
Session Availability: Flexible scheduling

Public Services (Island Health)

Referral Required: Sometimes (program-dependent)
Wait Time: Weeks to months
Cost: Free
Therapist Choice: Assigned (may be students or rotating therapists)
Session Availability: Limited availability

The Benefit of Direct Access

Faster care when you need it
Ability to choose a therapist whose specialization matches your needs
No waiting for medical appointments
Control over whether your depression is documented in medical records

Collaboration with Your Doctor

Even though a referral isn’t required, many clients benefit from coordinated care between their counsellor and family doctor, especially if medication is being considered, medical conditions contribute to depression, or you’re experiencing severe symptoms. With your written consent, I can communicate with your doctor to ensure comprehensive care.

Policy Informed Consent • Privacy (Sharing with Healthcare Providers)

Ready to start without waiting? Book your first session today.

References

BC Association of Clinical Counsellors. (2023). Access to counselling services in British Columbia. https://bcacc.ca/

Can talk therapy alone help with depression, or do I always need medication too?

Yes, talk therapy alone is highly effective for mild to moderate depression. Research shows that Cognitive Behavioral Therapy and Acceptance and Commitment Therapy produce outcomes comparable to antidepressant medication, with the advantage of developing lasting skills that prevent relapse. Many people successfully manage depression with therapy alone.

For moderate to severe depression, combining therapy and medication often produces the best results, though this isn’t always necessary. The right approach depends on your depression severity, previous treatment responses, personal preferences, and whether you have access to quality therapy.

At Introspectus Counselling in Greater Victoria, we use ACT to help clients develop psychological flexibility and reduce depressive symptoms; many clients achieve meaningful recovery without medication.

Case Study (Composite scenario for educational purposes):
Maria, 28, had negative experiences with antidepressants and wanted to try therapy first. “I’m worried you’ll tell me I need medication,” she said. We discussed how ACT helps people change their relationship with depressive thoughts rather than requiring chemical intervention. After 16 sessions, her PHQ-9 depression score dropped from 18 (moderately severe) to 7 (mild). She never needed medication.

When therapy alone often works well

✓ Mild to moderate depression (not severe)
✓ Can function in daily life with support
✓ Prefer non-medication approaches
✓ Previous unsuccessful medication trials or significant side effects
✓ Committed to active therapy participation

When combined therapy and medication may help

Depression is severe or treatment-resistant
Significant functional impairment or suicide risk
Co-occurring conditions (anxiety, bipolar disorder)
Preference for combined approach

Important I cannot prescribe or adjust medication, but I can collaborate with your family doctor or psychiatrist when medication is part of your treatment plan. You always maintain the right to make informed decisions about your care and the ability to share your information with other professionals.

Learn more Acceptance and Commitment Therapy • Mindfulness Therapy • Depression Counselling

Book your first session to discuss whether therapy alone or combined treatment is right for you.

References

American Psychological Association. (2019). Clinical practice guideline for the treatment of depression across three age cohorts. https://www.apa.org/depression-guideline

Cuijpers, P., Karyotaki, E., de Wit, L., & Ebert, D. D. (2021). The effects of fifteen evidence-supported therapies for adult depression: A meta-analytic review. Psychotherapy Research, 31(8), 940-954. https://doi.org/10.1080/10503307.2020.1860143

What actually happens in depression therapy sessions?

Depression therapy at Introspectus Counselling uses Acceptance and Commitment Therapy (ACT), an approach that helps you build a meaningful life even while managing depression symptoms. Rather than focusing solely on eliminating negative thoughts, ACT teaches you to notice depressive thoughts without being controlled by them, identify what matters most to you (your values), and take action aligned with those values even when depression is present.

Research shows ACT is as effective as traditional CBT with longer-lasting results.

What ACT looks like in practice

Instead of arguing with the thought “I’m worthless,” you practice noticing: “I’m having the thought that I’m worthless.” This creates distance (called “defusion”) between you and your thoughts, allowing you to choose valued actions regardless of what your mind says.

Example of values-based action
If being a present parent is a core value, you attend your child’s soccer game even when depression says you’re “too tired.” The behavioral activation reduces depression more effectively than debating the thought.

Case Study (Composite scenario for educational purposes):
David, 52, struggled with persistent thoughts of worthlessness. Rather than debating whether the thought was true, we practiced defusion: noticing the thought without getting tangled in it. David identified being a present father as a core value. Despite depression telling him he was “too tired,” he started attending his daughter’s soccer games. The behavioral activation and values-based action reduced his depression more effectively than years of arguing with his thoughts.

What to expect in therapy

Early Sessions (1-6) Understanding your depression and identifying your core values

Middle Sessions (7-14) Building skills in mindfulness, defusion (separating yourself from thoughts), and values-based action

Later Sessions (15-20) Consolidating new patterns and preparing for future challenges

Therapy typically lasts 12-20 sessions for depression, though timelines vary based on individual needs.

Between sessions, you’ll practice brief skills: 5-10 minutes of mindfulness, noticing thought patterns, and experimenting with valued activities. We track progress using standardized measures like the PHQ-9 depression scale alongside your subjective experience of mood and functioning.

Learn more Acceptance and Commitment Therapy • Mindfulness Therapy • Depression Counselling

Book your first session to experience how ACT-based depression counselling works.

References

A-Tjak, J. G., Davis, M. L., Morina, N., Powers, M. B., Smits, J. A., & Emmelkamp, P. M. (2015). A meta-analysis of the efficacy of acceptance and commitment therapy for clinically relevant mental and physical health problems. Psychotherapy and Psychosomatics, 84(1), 30-36. https://doi.org/10.1159/000365764

Hayes, S. C., Strosahl, K. D., & Wilson, K. G. (2012). Acceptance and commitment therapy: The process and practice of mindful change (2nd ed.). Guilford Press.

How long does it typically take to see changes with depression therapy?

Most clients notice initial improvements in depression symptoms within 4-8 sessions, with significant change typically occurring over 12-20 sessions. However, timelines vary based on depression severity, how long you’ve been depressed, co-occurring issues, and individual differences in treatment response.

Recovery is rarely linear; expect ups and downs as you develop new skills. Some weeks you’ll feel better, others worse. This doesn’t mean therapy isn’t working.

Recovery Timeline

Weeks 1-4: Early Changes

Increased hope from having support
Better understanding of your depression patterns
Beginning skill development (mindfulness, noticing thoughts)
Some notice slight mood improvements; others don’t yet

Weeks 5-12: Building Momentum

More consistent mood improvements
Increased behavioral activation (doing valued activities despite low motivation)
Reduced impact of depressive thoughts
Better sleep, appetite, or energy in some areas

Weeks 13-20: Consolidation

Sustainable symptom reduction
Stronger skills in managing depression triggers
Clearer sense of values and purpose
Increased confidence in handling difficult emotions

Case Study (Composite scenario for educational purposes):
Karen, 45, asked in session 6: “I don’t feel better yet. Is this working?” We reviewed her PHQ-9 scores: she’d gone from 19 (moderately severe) to 14 (moderate) without realizing it. She was sleeping better and crying less frequently, though she still felt “depressed.” By session 14, Karen reported: “I’m not completely better, but I’m functioning. I didn’t think that was possible.”

Signs Therapy Is Working (Even If You Don’t “Feel Better” Yet)

✓ Increased understanding of depression patterns
✓ Using skills more consistently (noticing thoughts, practicing mindfulness)
✓ Small behavioral changes (taking walks, calling friends, cooking meals)
✓ Reduced intensity of depressive episodes
✓ Quicker recovery from low mood
✓ More self-compassion for struggles

Factors That Influence Timeline

Faster Progress Often Occurs With

Mild to moderate depression (not severe)
Recent onset (months not years)
Strong therapeutic relationship
Active engagement in between-session practices
Stable life circumstances

Longer Treatment May Be Needed For

Severe or long-standing depression
History of trauma or adverse childhood experiences
Co-occurring mental health conditions
Ongoing life stressors (relationship conflict, job loss)
Previous unsuccessful treatment attempts

If you’re not noticing any changes after 8-10 sessions, we’ll reassess goals and treatment approach, consider whether additional support is needed (medication evaluation, more intensive therapy), discuss whether a different therapist might be more effective, and rule out medical causes of depression.

Learn more Acceptance and Commitment Therapy • Depression Counselling

Book your first session to begin working toward meaningful change.

References

American Psychological Association. (2019). Clinical practice guideline for the treatment of depression across three age cohorts. https://www.apa.org/depression-guideline

Twohig, M. P., & Levin, M. E. (2017). Acceptance and commitment therapy as a treatment for anxiety and depression: A review. Psychiatric Clinics of North America, 40(4), 751-770. https://doi.org/10.1016/j.psc.2017.08.009

How much does depression therapy cost, and is there a sliding scale?

Session Cost $150 for 50 minutes (typical for registered counsellors in Greater Victoria)

Insurance Coverage Most extended health insurance plans covering Canadian Certified Counsellors reimburse 50-100% of session costs, significantly reducing your out-of-pocket expense.

Check Your Coverage (5 Questions to Ask Your Insurer)

“Does my plan cover a Canadian Certified Counsellor (CCC)?”
“What is my annual maximum for counselling?”
“What percentage is reimbursed per session?”
“Is there a per-session dollar limit?”
“Do I need a referral or pre-authorization?”

BC Insurers That Typically Cover CCCs

Major Providers Pacific Blue Cross, Sun Life Financial, Manulife, Great-West Life, Canada Life, Green Shield Canada

Additional Providers Chambers of Commerce Group Insurance, ASEBP, Industrial Alliance, SSQ Insurance, Desjardins Insurance, and whatever other plan covers Canadian Certified Counsellors

How Payment Works

Step 1 You pay the full $150 session fee at time of service
Step 2 I provide a detailed receipt with my CCC registration number
Step 3 You submit the receipt to your insurance company
Step 4 Your insurer reimburses you (typically within 1-2 weeks)

Financial Options If You Don’t Have Insurance

Use a Health Spending Account (HSA) if available through your employer
Claim counselling as a medical expense on your tax return (CRA allows this)
Space sessions biweekly instead of weekly to reduce monthly costs
Focus on shorter-term therapy (12-16 sessions) for specific goals

Important BC Distinction
MSP (Medical Services Plan) does NOT cover counselling. MSP only covers psychiatrists.
Extended Health Benefits (private insurance through employers) typically cover registered counsellors including CCCs, RCCs, Registered Psychologists, and Clinical Social Workers.

Related questions Do I need a doctor’s referral? • What happens in a first session? • Can insurers access my therapy details?

Policy Fees & Billing • Cancellation Policy • Privacy (Insurance Billing)

Questions about costs or insurance? Book your first session and bring your benefits booklet; we can review it together.

References

Canadian Counselling and Psychotherapy Association. (2023). Find a Canadian Certified Counsellor: Insurance coverage. https://www.ccpa-accp.ca/find-a-canadian-certified-counsellor/

Canadian Life and Health Insurance Association. (2021). Canadian life and health insurance facts: 2021 edition. https://www.clhia.ca/web/clhia_lp4w_lnd_webstation.nsf/page/ECB5C0C38583D54685257F1B00542C0A

Does insurance cover depression counselling?

Session Cost $150 for 50 minutes (typical for registered counsellors in Greater Victoria)

Insurance Coverage Most extended health insurance plans covering Canadian Certified Counsellors reimburse 50-100% of session costs, significantly reducing your out-of-pocket expense.

Check Your Coverage (5 Questions to Ask Your Insurer)

“Does my plan cover a Canadian Certified Counsellor (CCC)?”
“What is my annual maximum for counselling?”
“What percentage is reimbursed per session?”
“Is there a per-session dollar limit?”
“Do I need a referral or pre-authorization?”

BC Insurers That Typically Cover CCCs

Major Providers Pacific Blue Cross, Sun Life Financial, Manulife, Great-West Life, Canada Life, Green Shield Canada

Additional Providers Chambers of Commerce Group Insurance, ASEBP, Industrial Alliance, SSQ Insurance, Desjardins Insurance, and whatever other plan covers Canadian Certified Counsellors

How Payment Works

Step 1 You pay the full $150 session fee at time of service
Step 2 I provide a detailed receipt with my CCC registration number
Step 3 You submit the receipt to your insurance company
Step 4 Your insurer reimburses you (typically within 1-2 weeks)

Financial Options If You Don’t Have Insurance

Use a Health Spending Account (HSA) if available through your employer
Claim counselling as a medical expense on your tax return (CRA allows this)
Space sessions biweekly instead of weekly to reduce monthly costs
Focus on shorter-term therapy (12-16 sessions) for specific goals

Related questions Do I need a doctor’s referral? • What happens in a first session? • Can insurers access my therapy details?

Policy Fees & Billing • Cancellation Policy • Privacy (Insurance Billing)

Questions about costs or insurance? Book your first session and bring your benefits booklet; we can review it together.

References

Canadian Counselling and Psychotherapy Association. (2023). Find a Canadian Certified Counsellor: Insurance coverage. https://www.ccpa-accp.ca/find-a-canadian-certified-counsellor/

Will I ever feel like myself again?

Yes. Long-term depression is treatable, and most people experience significant improvement with appropriate therapy, even after years of suffering. Recovery doesn’t always mean returning to “who you were before”; many clients discover a deeper, more resilient version of themselves through the therapeutic process. You can reclaim joy, purpose, and connection, even if depression has been present for months or years.

Acceptance and Commitment Therapy (ACT), used at Introspectus Counselling in Greater Victoria, helps you build a meaningful life even while managing depression symptoms. Research shows 60-70% of individuals with chronic depression (lasting 2+ years) respond well to evidence-based psychotherapy.

What Recovery Actually Means

Rather than eliminating depression entirely, therapy helps you:

✓ Experience positive emotions more frequently and intensely
✓ Take valued actions even when motivation is low
✓ Notice thoughts and feelings without being controlled by them
✓ Build a life worth living alongside managing ongoing symptoms
✓ Develop self-compassion for continuing struggles

Case Study (Composite scenario for educational purposes):
Linda, 58, began therapy after 10 years of persistent depression. “I don’t even remember what ‘normal’ feels like,” she said. Through ACT-based treatment, Linda learned to engage in valued activities (gardening, time with grandchildren) despite low mood. By session 24, she reported: “I still have hard days, but I’m living my life again. I didn’t think that was possible. I’m not the same person I was before depression, but I like who I’m becoming.”

What to Expect in Recovery

Short-Term (Weeks 1-12)

Slightly better sleep or appetite
Brief moments of pleasure or interest
Reduced emotional numbness
Increased understanding of depression patterns
Hope that change is possible

Medium-Term (Months 3-6)

More frequent positive emotions
Increased behavioral activation (engaging in valued activities)
Better relationships with self and others
Reduced impact of depressive thoughts
Sustainable daily functioning

Long-Term (Months 6-12+)

Consistent mood stability with manageable fluctuations
Strong skills in managing setbacks
Clear sense of values and purpose
Meaningful relationships and activities
Acceptance of ongoing vulnerability to depression
Confidence in managing future challenges

The Reality For some people, depression becomes a chronic condition requiring ongoing management (like diabetes or high blood pressure). This doesn’t mean you can’t live a fulfilling life; it means you develop skills to manage symptoms rather than waiting to be “cured” before living.

What Supports Faster Recovery

Engaging actively in therapy and practicing skills between sessions
Being patient with non-linear progress (setbacks are normal)
Building valued activities incrementally
Developing self-compassion for struggles
Connecting with supportive relationships
Addressing physical health (sleep, exercise, nutrition)

Learn more Acceptance and Commitment Therapy • Depression Counselling • Mindfulness Therapy

You don’t have to stay stuck. Book your first session and begin reclaiming your life.

References

American Psychological Association. (2019). Clinical practice guideline for the treatment of depression across three age cohorts. https://www.apa.org/depression-guideline

Klein, D. N. (2010). Chronic depression: Diagnosis and classification. Current Directions in Psychological Science, 19(2), 96-100. https://doi.org/10.1177/0963721410366007

Zettle, R. D., Rains, J. C., & Hayes, S. C. (2011). Processes of change in acceptance and commitment therapy and cognitive therapy for depression: A mediation reanalysis of Zettle and Rains. Behavior Modification, 35(3), 265-283. https://doi.org/10.1177/0145445511398344

What are the most common signs and symptoms of depression?

Common depression symptoms in adults include persistent sadness or empty mood, loss of interest in activities once enjoyed, significant weight or appetite changes, sleep disturbances (insomnia or oversleeping), fatigue, feelings of worthlessness or excessive guilt, difficulty concentrating, and recurrent thoughts of death or suicide. Symptoms must persist for at least two weeks and significantly impair your functioning to meet criteria for major depression.

If you’re experiencing several of these symptoms, you’re not alone; depression is highly treatable. At Introspectus Counselling in Greater Victoria, we provide comprehensive depression assessment and treatment using Acceptance and Commitment Therapy (ACT) tailored to your unique presentation.

Depression Symptoms by Category

Emotional Symptoms

Persistent sadness, emptiness, or hopelessness
Irritability or frustration (especially in men)
Feelings of worthlessness or excessive guilt
Loss of interest in hobbies, sex, or social activities
Emotional numbness (feeling “nothing” rather than sadness)
Increased sensitivity to criticism or rejection
Frequent crying or inability to cry

Cognitive Symptoms

Difficulty concentrating or making decisions
Memory problems
Negative or pessimistic thinking patterns
Rumination (repetitive negative thoughts)
Thoughts of death, dying, or suicide
Feeling like a burden to others
Difficulty experiencing positive emotions or hope for the future

Physical Symptoms

Fatigue or loss of energy
Changes in appetite or weight (increase or decrease)
Sleep disturbances (insomnia or hypersomnia)
Physical aches and pains without clear medical cause
Psychomotor changes (restlessness or slowed movements)
Reduced libido (sex drive)
Digestive problems

Behavioral Symptoms

Social withdrawal or isolation
Reduced productivity at work or school
Neglecting personal hygiene or appearance
Avoiding responsibilities or activities
Substance use to cope with feelings
Self-harm behaviors
Difficulty initiating or completing tasks

Depression Looks Different in Different People

Men Often Experience

Irritability or anger more than sadness
Physical symptoms (headaches, digestive issues)
Risk-taking behaviors
Increased substance use
Difficulty admitting emotional distress

Women Often Experience

More pronounced sadness and crying
Guilt and self-blame
Anxiety symptoms alongside depression
Sleep and appetite changes
Rumination and overthinking

Older Adults Often Experience

More physical complaints and pain
Memory and concentration problems
Social withdrawal
Loss of interest in usual activities
Less obvious mood symptoms (may not report “sadness”)

Case Study (Composite scenario for educational purposes):
Michael, 42, didn’t recognize his depression initially. He wasn’t crying or feeling “sad”; instead, he experienced intense irritability, couldn’t concentrate at work, and had unexplained back pain. His wife noticed he’d stopped playing guitar and avoided friends. When his family doctor asked about depression, Michael connected these symptoms for the first time. In therapy, he learned that depression manifests differently in different people.

When to Seek Professional Help

Seek help if:

☑ Symptoms persist for more than two weeks
☑ Symptoms interfere with work, relationships, or daily functioning
☑ You’re experiencing thoughts of death or suicide
☑ Previous coping strategies no longer work
☑ Physical symptoms have no medical explanation
☑ You’re using substances to cope with feelings
☑ Family or friends have expressed concern about changes in your behavior

Seek immediate help if

You have specific plans to harm yourself
You’re hearing voices or experiencing delusions
You cannot care for yourself or dependents
You’re experiencing severe impairment in functioning

Crisis Resources Call 1-800-SUICIDE (1-800-784-2433) for 24/7 crisis support or 911 for immediate danger.

Depression vs. Normal Sadness

Normal Sadness

Tied to specific events or losses
Improves with time and support
Doesn’t severely impair functioning
Allows for moments of pleasure
Responds to positive events

Clinical Depression

May have no clear trigger or persists long after trigger resolves
Doesn’t improve without intervention
Significantly impairs functioning
Persistent inability to experience pleasure (anhedonia)
Doesn’t respond to positive events

Learn more Depression Counselling • Acceptance and Commitment Therapy • Mindfulness Therapy

Recognizing your symptoms is the first step toward recovery. Book your first session to discuss your depression symptoms and begin treatment.

References

American Psychiatric Association. (2022). Diagnostic and statistical manual of mental disorders (5th ed., text rev.). https://doi.org/10.1176/appi.books.9780890425787

National Institute of Mental Health. (2023). Depression: What you need to know. https://www.nimh.nih.gov/health/publications/depression

References

Nusslock, R., Alloy, L. B., Brody, G. H., & Miller, G. E. (2024). Annual Research Review: Neuroimmune network model of depression: a developmental perspective. Journal of Child Psychology and Psychiatry, 65(4), 538-567. https://doi.org/10.1111/jcpp.13961

Hoyer, J., Hoefler, M., & Wuellhorst, V. (2020). Activity and subsequent depression levels: A causal analysis of behavioural activation group treatment with weekly assessments over 8 weeks. Clinical Psychology & Psychotherapy, 27(3), 330-336. https://doi.org/10.1002/cpp.2430

Counselling for Depression That Starts Where You Are

When nothing feels meaningful anymore and life feels like you are just going through the motions, it is hard to imagine that things could be different. Maybe you are too tired to care about anything, or maybe you are functioning fine on the outside while collapsing on the inside—what some people call high functioning depression.

Sean Lewis spent a decade in pastoral ministry, including six years leading the Mustard Seed Street Church in Victoria, where hopelessness was not a clinical concept but the daily reality of people who had lost everything. He does not rush people toward positivity. He sits with the heaviness honestly, because that is where the real work begins.

As a depression therapist in Victoria, BC, Sean uses Acceptance and Commitment Therapy (ACT), a modality with strong evidence for depression that works through values reconnection and behavioural activation rather than waiting for motivation to return. Published research in the Journal of Contextual Behavioral Science supports ACT’s effectiveness for persistent low mood and emotional numbness.

Whether you call it depression, burnout, or just feeling numb, Sean offers counselling for depression in Colwood and across Greater Victoria, with virtual sessions throughout British Columbia. Sessions are covered by most extended health plans through the CCPA. Book a session.