How to Deal with Depression in Teenagers – (Complete Guide)

Dealing with Teen Depression

Life gives you thousands of reasons to be disheartened but you can show life that you can do better by feeling healthier every day. Use these tools to help yourself or a friend.

What is Teen depression?

The teenage years is a complicated phase where you feel unprecedented emotions concurrently. It’s okay to feel sad or grumpy at seldom times but if these feelings keeps getting persistent and intense each day where you can’t take it anymore and are engulfed with these hopeless feelings than you may suffer from depression

Teen depression is a consequential disorder, it is more than being temporarily sad. It disturbs your daily life, the way you think, feel and function. It causes issues at your home, school, and in your social life. The race of being the greatest in academics or social challenges, and also hormonal changes of the teenage year give rise to depression. The ratio of depression in teenagers is one in every five. If you have depression it doesn’t mean that you are weak, it’s just that you are sick. You are not alone you may feel like nobody understands or you may feel estrangement.

There are numerous thing that you can undertake to lift those never ending gloomy clouds and be healthy, happy and stress.

It is not easy to identify depression from a random bad day in teens. It is beyond glumness and a grave health issue. If you notice any change in your child or students and are concerned about them, then sit down and listen to them. Parent’s love, guidance and support can aid to a great extent in defeating depression.

Signs and symptoms of teen depression

Depression is hard to describe and not all experience it the same way. The feeling of bitterness and despair is characterized for some teens while others feel persistent anger or agitation or a sense of emptiness. Nevertheless if you suffer from depression you may feel the following symptoms

  • You constantly feel irritable, sad, or angry.
  • You dot feel like doing anything even the things you loved to do.
  • You feel like you don’t belong in this world or a complete worthless person.
  • You sleep too much or not enough which is not good for your health.
  • You tend to use alcohol and drugs to just numb it all.
  • Your physical health is deteriorating and a series of unexplained headaches and other pains are appearing.
  • You cry at everything.
  • You may get defensive for condemnation towards you.
  • You are gaining or losing weight because of your troubled routine.
  • You have difficulty in remembering things, concentration and can’t think straight. Your grades might be plunging because of it.
  • You presume feebleness and despaired.
  • You think about dying or suicide. (Suicide is not an option so talk with someone straight away).

Coping with Suicidal Thoughts

If you are so overwhelmed with negative thoughts that you can’t help but harm yourself or others, get help immediately. It won’t be easy to reach out for help but talking o someone trustable will help you get through this. If you think you don’t have anyone you can share your feeling or you think talking to a stranger may help you better, call suicide helplines. You’ll talk to someone who’s’ dealt this and will understand what you are going through. You are strong now but you’ll be stronger if you’ll ask for help.

  • Solution: Suicide is not an only option there. Many suicide survivors shared their story saying they thought it was an only option although they didn’t want to die. The feelings that you are feeling are temporary and will surpass.
  • Judging: Depression can make you look and do things like having thoughts about hurting yourself or others out of character. Judging someone for talking about this is not a great move.
  •  If your feelings are uncontrollable, tell yourself to wait 24 hours before you take any action. This can give you time to really think things through and give yourself some distance from the strong emotions that are plaguing you. During this 24-hour period, try to talk to someone—anyone—as long as they are not another suicidal or depressed person. Call a hotline or talk to a friend. What do you have to lose?
  • If you’re afraid you can’t control yourself, make sure you are never alone. Staying will make you overthink those bad thoughts so staying in public places or with friends and family at all times would help you remain sane.

If you’re thinking about suicide:

I you are feeling suicidal please read ‘Are you feeling suicidal’ and call a helpline.

U.S: 1-800-273-8255

UK: 116 123

Australia: 13 11 14

To find helplines in other countries visit IASP or Suicide.org.

Remember, you can’t lose your life for a temporary problem. Please take that first step and reach out now.

Why am I depressed?

Depression is not just a chemical imbalance it is cussed by a number of factors including biological, physiological and social factors. Teen age years are period of where teens feels insecure, trying to fit in the society and bear social pressures. These can range from hormonal changes to problems at home or school.

Teens that have gone through traumatic experiences like loss of a parent or loved one or if the person has been through physical or emotional abuse are more likely to suffer from depression.

Risk factors for teen depression

Factors that trigger depression in teens include; Serious illness, chronic pain, or physical disability

  1. History of health conditions like anxiety, eating disorder, learning disorder, or ADHD
  2. Alcohol or drug abuse
  3. Academic pressure or family problems
  4. Bullying
  5. Trauma from domestic violence or abuse
  6. Stressed about recent life events, such as parental divorce or the death of a loved one
  7. Discovering your sexual identity or coping with it in an unsupportive environment
  8. Loneliness and lack of social support
  9. Reacting to everything on social media.

If you’re being bullied

Bullying is one of the huge factor that plays huge role in teen depression. It attacks your self-esteem make you feel worthless, hopeless and ashamed. If you are a victim of bullying remember it is not your fault you definitely shouldn’t put up with it. You are beautiful and strong regardless of what people say. Bullying is abuse and you should report it for you sake and for the sake of other possible victims. You deserve to live a happy, healthy and safe life. Tell a trustable authority figure who can take action against it like parents, teachers, and counselors. The following tips can help you overcome your symptoms, change how you feel, and regain your sense of hope and enthusiasm.

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

Parents care for you they show their love by nagging you or annoying you but o parents like to see their children getting hurt. It may be hard for them to understand but if you’ll share they give you best advice from their experience. If your parents are abusive in any way, or if they are shoved in their own problems, 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.

  • There are numerous helpline services and support group that you can reach out to.
  • In any case, let it all out if you are thinking of harming. Asking for help is the bravest thing you can do, and the first step on your way to feeling better.

The importance of accepting and sharing your feelings

It is hard for some people to open up about their feeling when are perfectly fine so It can be very hard for someone to open up about how they are feeling especially when you’re feeling depressed.  It doesn’t mean you are weak, or a cry-baby. Opening up to someone you trust will help you be honest about your feelings when talking.

People love you, you parents, friends care for you. You may feel like you are all alone in the entire world right no but that’s not true. Be brave and just tell them everything you feel happy, sad, emotional. It’s about letting it all out. People just need to be better listeners.

Tip 2: Try not to isolate yourself—it makes depression worse

Depression is like a virus that jams your daily routine. You won’t be feeling like yourself, won’t want to do anything or see anyone. But isolating yourself would be like submitting yourself to the virus. You should force yourself to be active and be in public areas, connected to the world for a limited time. you’ll likely find yourself starting to feel better.

  • Spend time with friend’s in-person: Lively, upbeat, positive friends are what you need right now. Staying away from druggies’ ad alcoholic friends is vital. You don’t need trouble or insecure friends around you.
  •  Fun activities: Beat depression by Getting involved in extracurricular activities, things that you loved before it came into life. Do things that are close to your heart. You might not feel motivated at first, but as you start to participate again, your mood and enthusiasm will begin to lift.
  • Volunteer: Helping others is feeling installed in human nature you can use it to overcome your depression. Volunteer for a great cause and feel good about it knowing you’re making a difference.
  •  Social media: Social media is a web that traps you with unlimited posts that seems fun but in reality are time wasting machine and has a huge impact on depression. You start self-analyzing your life by seeing other people’s happy life which they are exaggerating. Use of social media with a time limit is good whereas meeting your friend’s n person is better than this social media.

Tip 3: Adopt healthy habits

Healthy life style, regular exercise and enough sleep is known to make your life do wonders and it also makes a huge difference in terms of depression

  • Exercise: Feel dull? Need a rush. By exercising you’ll get a rush of endorphins in your body will make you energetic and strengthen your immune system which is good for overcoming depression.
  • Healthy diet: Eating healthy foods like proper veg, fruits, milk will make you physically fit and more confident whereas unhealthy diet will make you feel sluggish and will worsen the depression. 
  • Avoid alcohol and drugs. Teenagers with depression tend to go to alcohol and drugs to get an escape from life but those are just lies it just numbs the pain for some time and is not a great solution. Alcohol and drug use can also increase suicidal feelings. If you’re addicted to alcohol or drugs, seek help. You will need special treatment for your substance problem on top of the treatment you’re receiving for your depression.
  • Timely sleep: Depression causes disruption of sleep. Either you sleep too much or too little it will affect your mood. If you aim to sleep for 8 hours each night your mood will become refreshed.

Tip 4: Manage stress and anxiety

Stress and anxiety is a fuel to depression and many teens face it alongside depression which is a trigger to aggravate depression. Severe anxiety is caused by unwavering doubts, fear and stress that affects your health and intensify depression.

If anxiety has already got you, you might as well feel hell lot things like intense panic attacks without warning, intrusive thoughts, stuttering in class. Since anxiety fuels depression and vice versa you should get help for both.

Tips for managing stress:

Stress has become the major cause for many health issues. Managing ad identifying its sources will solve many issues.

  1. School can be overwhelming talk to a teacher or counselor and find ways of improving how you manage your time.
  2. If you are facing certain health concerns like pregnancy or drug addiction that you can’t tell your parents, seek medical help. A health professional can guide you towards appropriate treatment (and help you approach your parents if necessary).
  3. If you are facing difficulties in a relationship with friends or family. Solve it by talking with them or reach out to a professional counselor. Exercise, meditation, muscle relaxation, and breathing exercises are other good ways to cope with stress.
  4. Negative thoughts are stress bearers that start a series of doubts, insecurity, and other issues. Stop it at the first negative thought and take command of your thoughts.

How to help a depressed teen friend?

How do you identify depression in a teenager? If you are friends with someone who suddenly feels different and is professing dull and anxious persona, isn’t being his usual self and its consistent then your friend might be depressed.

Observe the following symptoms that are seen in teenage depression.

  • You see your friend’s personality changing from cheery to dull and unhappy.
  • Your see your compassionate friend becoming alcoholic or wasting away his life by doing drugs or hanging out with a bad influencers.
  • You see your friend abandon classes and other curricular activities.
  • You see your friend’s self-esteem deteriorating and he feels like he doesn’t belong anywhere.
  • The person is suddenly fascinated by death and is having dark thoughts.

Being a friend is an immense responsibility as teens are really dependent on their friends. They confide with them the smallest detail to big decisions of their life as compared to their parents or counselors. This status may let you be the first ever person they would share their sorrowful emotions and gloomy mood with so don’t turn them away and instead do the following things to help:

  • Get your friend to talk to you: Start a conversation and randomly ask them ‘if they are okay? Or ‘if they would like to share something?’ Make them talk about bright side of life.
  • Listen: Your friend just needs someone to listen and respond in an unbiased way. Your presence and attention would be reassuring to them.
  • Encourage your friend:  Encourage your depressed friend to take counselling or open up to a parent, teacher. It may become bearable for your friend to talk in your presence than to a stranger completely alone.
  • Stick with your friend:  Depression is a unbearable pain, an ache ,anguish that the person feels ad which causes them to be outrageous and say painful thing and do hurtful things that don’t meant to so don’t take it to your heart. Inspire them to get help and soon your friend will be the same person you cared for and loved. Simultaneously keep yourself strong your well-being is important.
  • Speak up if your friend is suicidal: If you see your friend taking such heavy topics like suicide lightly or is talking about forgiving him or saying like this might be his last day than all left at this point is to tell a trusted adult instantly even you promised your friend that u wouldn’t tell a soul because aggrieved friend is better than a dead friend.
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