If you live or work in Ottawa and the heaviness has been hanging on, you may be wondering what depression therapy actually involves. Maybe you have been getting through each day, but the colour has drained out of things. This guide explains what therapy for depression can look like at our downtown Ottawa office and online, what an assessment can clarify, and how to take a first step.
This article is general information, not a diagnosis. If you are thinking about suicide or are in danger, call or text 9-8-8 any time, or call 911.
When low mood starts running the show
Everyone has sad days. Depression is different. The World Health Organization describes a depressive episode as a depressed mood or a loss of pleasure or interest in activities that lasts most of the day, nearly every day, for at least two weeks. It notes that other symptoms, such as poor concentration, low self-worth and hopelessness, are often present too.
You might notice that you are more tired than usual, that sleep is off, or that the things you used to enjoy feel flat. Some people feel sad. Others feel numb, irritable or simply empty. Many keep working and showing up, which can make it harder to admit something is wrong.
It is not a weakness
CAMH describes depression as more than a passing low mood. It affects how you feel, think and handle daily life. It is not a personal failing, and it is not something you should have to push through alone.
What depression therapy involves
Therapy for depression is a regular, private conversation with a trained therapist who helps you understand what is keeping you stuck and what might help you move forward. It is not about being told what to do. It is about working together at a pace that feels manageable.
In the first few sessions, your therapist will usually ask about what brought you in, how long you have felt this way, and what daily life looks like right now. Together, you set goals that matter to you. Those might be sleeping better, feeling less alone, getting back to activities you have dropped, or being kinder to yourself.
Therapy also gives you a place to stop performing. Many people with depression spend a lot of energy looking okay for others. A session is protected time when you do not have to do that.
What sessions can focus on
Noticing thought patterns that pull your mood down
Rebuilding small routines and things that bring meaning
Working through grief, stress, loss or old hurts that still weigh on you
Building skills to manage hard days and lean on others
The NIMH's overview of psychotherapies explains that there are several kinds of talk therapy and that a good fit with your therapist matters. You are always welcome to ask which approaches your therapist uses and why.
What an assessment can clarify
Sometimes you want more than support. You want to understand what is going on. At our clinic, psychologists can assess and diagnose. In Ottawa, our psychologist provides psychological assessments for teens and adults. An assessment can help sort out whether what you are feeling looks like depression, something else, or more than one thing at a time.
Our Registered Psychotherapists and Registered Social Workers provide therapy. If you have questions about medication, raise them with your prescriber or ask about our Nurse Practitioners, who can assess, diagnose and prescribe. Please do not stop any medication on your own.
In person downtown, or online across Ontario
Our Ottawa office is at 1 Rideau Street, on the 7th floor, inside the Fairmont Chateau Laurier. You can reach the Ottawa team at (613) 691-1006. Our Ottawa page notes that we have offered counselling, psychotherapy and psychology services downtown since 2016.
You can choose in-person sessions at the office or online sessions from home. Some people like the structure of leaving the house and sitting in a calm room. Others find it easier to open up from their own couch, especially on days when getting out the door feels like too much. Online sessions are available anywhere in Ontario, so you can keep the same therapist if your schedule or location changes.
Meeting our Ottawa team
You can browse the therapists and psychologist who work out of Ottawa on our Ottawa team page. The page lists each person's title and the type of work they do. Our Ottawa team offers individual, couples and family therapy, in person and online. Our Ottawa page also lists therapy for children 6 and up, teens and adults.
Cost, insurance and direct billing
Individual sessions with a therapist are $130 to $200. Couples or family sessions are $170 to $200. Student therapists offer sessions for $0 to $80. There is a one-time $50 setup fee for new clients, which is not charged for the free consultation. Psychologist fees depend on the service and can be discussed during your free consultation. You can find more detail on our pricing page.
Many people use workplace benefits for therapy. Depending on your plan, your insurance may cover part or all of a session, so check your booklet for which practitioner titles are covered. We can direct bill many insurers, but direct billing depends on your insurer, your plan and your therapist's credential. Some sessions, such as those with therapists who are still qualifying, cannot be direct billed. Ask us before your first session so there are no surprises.
Small things that can help while you decide
Therapy is not the only thing that matters. The Canadian Mental Health Association explains that depression can get better with support, and that small daily steps can help along the way.
Keep one simple routine, such as a short walk at the same time each day.
Tell one person you trust how you have really been feeling.
Go easy on alcohol, which can make low mood worse.
Write down one small thing each day that felt even slightly okay.
MedlinePlus also notes that getting help at the earliest sign of a problem can make symptoms easier to manage. You do not need to wait until things get worse.
Common worries about starting therapy
It is normal to feel unsure before a first session. Here are a few worries people often bring up, and some honest answers.
"I do not know what to say"
You do not need a plan or the perfect words. Your therapist will guide the conversation and ask questions. Many people start with, "I have not felt like myself for a while," and that is enough.
"My depression is not bad enough"
You do not have to hit rock bottom to deserve help. If low mood is affecting your sleep, work, relationships or sense of hope, that is a good reason to talk to someone. Earlier support is often easier than waiting.
"What if we are not a good fit?"
Fit matters. If something does not feel right after a few sessions, tell us. We would rather help you find a better match than have you give up on therapy.
"Will anyone find out?"
Therapy is private. Your therapist will explain how confidentiality works, including its limits, at the start. You decide what to share with your workplace, family or friends.
How to start with our Ottawa team
Starting can feel like a big step when your energy is low. We try to make it simple. Book a free 15-minute consultation to ask questions, talk about fees and benefits, and find a therapist who fits. No referral is needed. We also have offices in Waterloo, Kitchener and Cambridge, but you can work with our Ottawa team downtown or online.
If you are in crisis, please do not wait for an appointment. Call or text 9-8-8 any time, or call 911 or go to your nearest emergency department if you are in immediate danger.