Overcoming Teen Depression
Tip 1: Talk to an
adult you trust
Depression is not your fault, and you didn’t do
anything to cause it. However, you do have some control over feeling better.
The first step is to ask for help.
Talking to someone
about depression
It may seem like there’s no way your parents will
be able to help, especially if they are always nagging you or getting angry
about your behavior. The truth is, parents hate to see their kids hurting. They
may feel frustrated because they don’t understand what is going on with you or
know how to help.
·
If your parents are abusive in any way, or if they have problems of
their own that makes it difficult for them to take care of you, find another
adult you trust (such as a relative, teacher, counselor, or coach). This person
can either help you approach your parents, or direct you toward the support you
need.
·
If you truly don’t have anyone you can talk to, there are many hotlines,
services, and support groups that can help.
·
No matter what, talk to someone, especially if you are having any
thoughts of harming yourself or others. Asking for help is the bravest thing
you can do, and the first step on your way to feeling better.
Tip 2: Try not to isolate yourself—it makes depression worse
Depression causes many of us to withdraw into our shells. You may not feel like seeing anybody or doing anything and some days just getting out of bed in the morning can be difficult. But isolating yourself only makes depression worse. So even if it’s the last thing you want to do, try to force yourself to stay social. As you get out into the world and connect with others, you’ll likely find yourself starting to feel better.
Spend time face-to-face with friends who make you
feel good—especially those who are active, upbeat, and understanding. Avoid
hanging out with those who abuse drugs or alcohol, get you into trouble, or
make you feel judged or insecure.
Get involved in activities you enjoy (or used to). Getting
involved in extracurricular activities seem like a daunting prospect when
you’re depressed, but you’ll feel better if you do. Choose something you’ve
enjoyed in the past, whether it be a sport, an art, dance or music class, or an
after-school club. You might not feel motivated at first, but as you start to
participate again, your mood and enthusiasm will begin to lift.
Volunteer. Doing things for others is a powerful
antidepressant and happiness booster. Volunteering for a cause you
believe in can help you feel reconnected to others and the world, and give you
the satisfaction of knowing you’re making a difference.
Cut back on your social media use. While it may seem that losing yourself online will temporarily ease depression symptoms, it can actually make you feel even worse. Comparing yourself unfavorably with your peers, for example, only promotes feelings of depression and isolation. Remember: people always exaggerate the positive aspects of their lives online, brushing over the doubts and disappointments that we all experience. And even if you’re just interacting with friends online, it’s no replacement for in-person contact. Eye-to-eye contact, a hug, or even a simple touch on the arm from a friend can make all the difference to how you’re feeling.
Tip 3:
Adopt healthy habits
Making healthy lifestyle choices can do
wonders for your mood. Things like eating right, getting regular exercise, and
getting enough sleep have been shown to make a huge difference when it comes to
depression.
Get moving! Ever heard of a “runner’s high”? You actually
get a rush of endorphins from exercising, which makes you feel instantly
happier. Physical activity can be as effective as medications or therapy
for depression, so get involved in sports, ride your bike, or take a dance
class. Any activity helps! If you’re not feeling up to much, start with a short
daily walk, and build from there.
Be smart about what you eat. An unhealthy
diet can make you feel sluggish and tired, which worsens depression symptoms.
Junk food are the worst culprits! They may give you a quick boost, but
they’ll leave you feeling worse in the long run. Make sure you’re feeding your
mind with plenty of fruits, vegetables, and whole grains. Talk to your parents,
doctor, or school nurse about how to ensure your diet is adequately nutritious.
Avoid alcohol and drugs. You may be
tempted to drink or use drugs in an effort to escape from your
feelings and get a “mood boost,” even if just for a short time. However,
as well as causing depression in the first place, substance use will only make
depression worse in the long run. Alcohol and drug use can also increase
suicidal feelings. If you’re addicted to drugs, seek help. You will need
special treatment for your substance problem on top of whatever treatment
you’re receiving for your depression.
Aim for eight hours of sleep each night. Feeling
depressed as a teenager typically disrupts your sleep. Whether you’re sleeping
too little or too much, your mood will suffer. But you can get on a better
sleep schedule by adopting healthy sleep habits.
Tip 4: Manage
stress and anxiety
For many teens, stress and anxiety can go
hand-in-hand with depression. Unrelenting stress, doubts, or fears can sap your
emotional energy, affect your physical health, send your anxiety levels
soaring, and trigger or exacerbate depression.
If you’re suffering from an anxiety disorder,
it can manifest itself in a variety of ways. Perhaps you endure intense anxiety
attacks that strike without warning, get panicky at the thought of speaking in
class, experience uncontrollable, intrusive thoughts, or live in a constant
state of worry. Since anxiety makes depression worse (and vice versa), it’s
important to get help for both conditions.
Tips for managing
stress
Managing the stress in your life starts
with identifying the sources of that stress:
1.
If exams or classes seem overwhelming, for example, talk to a teacher or
school counselor, or find ways of improving how you manage your time.
2.
If you have a health concern you feel you can’t talk to your parents
about—such as a pregnancy scare —seek medical attention at a clinic or see a
doctor. A health professional can guide you towards appropriate treatment (and
help you approach your parents if that’s necessary).
3.
If you’re struggling to fit in or dealing with relationship, friendship,
or family difficulties, talk your problems over with your school counselor or a
professional therapist. Exercise, muscle relaxation, and breathing
exercises are other good ways to cope with stress.
4.
If your own negative thoughts and chronic worrying are contributing to
your everyday stress levels, you can take steps to break the habit and
regain control of your worrying mind.
How to help a
depressed teen friend
If you’re a teenager with a friend who seems down
or troubled, you may suspect depression. But how do you know it’s not just a
passing phase or a bad mood? Look for common warning signs of teen depression:
·
Your friend doesn’t want to do the things you guys used to love to do.
·
Your friend starts using alcohol or drugs or hanging with a bad crowd.
·
Your friend stops going to classes and after-school activities.
·
Your friend talks about being bad, ugly, stupid, or worthless.
·
Your friend starts talking about death or suicide.
Teens typically rely on their friends more than
their parents or other adults, so you may find yourself in the position of
being the first—or only—person that your depressed friend confides in. While
this might seem like a huge responsibility, there are many things you can do to
help:
Get your friend to talk to you. Starting a
conversation about depression can be daunting, but you can say something
simple: “You seem like you are really down, and not yourself. I really want to
help you. Is there anything I can do?”
You don’t need to have the answers. Your friend
just needs someone to listen and be supportive. By listening and responding in
a non-judgmental and reassuring manner, you are helping in a major way.
Encourage your friend to get help. Urge your
depressed friend to talk to a parent, teacher, or counselor. It might be scary
for your friend to admit to an authority figure that they have a problem.
Having you there might help, so offer to go along for support.
Stick with your friend through the hard times. Depression
can make people do and say things that are hurtful or strange. But your friend
is going through a very difficult time, so try not to take it personally. Once
your friend gets help, they will go back to being the person you know and love.
In the meantime, make sure you have other friends or family taking care of you.
Your feelings are important and need to be respected, too.
Speak up if your friend is suicidal. If your
friend is joking or talking about suicide, giving possessions away, or saying
goodbye, tell a trusted adult immediately. Your only responsibility at this
point is to get your friend help, and get it fast. Even if you promised not to
tell, your friend needs your help. It’s better to have a friend who is
temporarily angry at you than one who is no longer alive.
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