Depression
Depression
Depression is different from usual mood fluctuations and short-lived emotional responses to challenges in everyday life. Depression manifests itself in irritability, intense hopelessness, anger, or frustration that can last for weeks, months, or longer, typically interfering with one’s ability to work, sleep, study, and eat. There are many different forms of depression: major depression, persistent depressive disorder, perinatal depression, and seasonal depressive disorder. Depression is treatable and we are here to support you and your mental health.
Symptoms
Sadness Irritability
Emptiness Loss of pleasure or interest in activities
Poor concentration Excessive guilt
Low self-worth Hopelessness about the future
Thoughts about dying and/or suicide Disrupted sleep
Changes in appetite and/or weight Excessive level of tiredness or lack of energy
Let's Break the Stigma
An estimated 4.1 million adolescents aged 12 to 17 in the United States had at least one major depressive episode. This number represented 17.0% of the U.S. population aged 12 to 17.
The prevalence of major depressive episode was higher among adolescent females (25.2%) compared to males (9.2%).
The prevalence of major depressive episode was highest among adolescents reporting two or more races (29.9%).
When you are feeling depressed
Talk to someone you trust.
Tell a trusted adult, a friend, your school counselor, or someone in the wellness center how you've been feeling.
Utilize some coping skills.
Breathing exercises, mediation, physical movement, time outdoors, and journaling are some useful coping mechanisms.
Talk to a mental health professional.
If depression is preventing you from regular day-to-day functioning, like participating in your favorite activities, going to school, or spending time with friends, mental health professionals have tools to help you feel better.
Coping Skills
**These should not replace being seen by a mental health professional**
Take care of yourself by eating regular, balanced meals. Try having a small snack at meal time if you don't feel hungry but haven't eaten in a while.
Sleep is commonly disrupted by depression. Try to get the right amount of sleep. The American Academy of Pediatrics recommends 9-12 hours of sleep per night for children aged 6-12 and 8-10 hours of sleep per night for adolescents aged 13-18. Improving sleep hygiene promotes a good night's rest. Sleep hygiene may look like creating a short bedtime routine with relaxing elements like a warm shower, turning off screens an hour before bed, and only using your bed for sleeping (not sitting in bed to do homework or read).
Exercise regularly, it can reduce depression symptoms over time. Create space in your schedule for daily movement that is enjoyable to you. This could be walking your dog, practicing yoga, or participating in a team sport. The most important thing is that you choose a type of exercise that you will be able to sustain over time.
Keep a journal. Write anything! Make a list of the beautiful things that you saw today, your favorite quotations, or what you wish people knew about you.
Parents, Caregivers, and Teachers
When your teen is depressed, you might feel paralyzed and unable to support them. Try some of these suggestions and rely on resources in our community.
Communicate. Listen, don't lecture. If their reaction seems disproportionate, don't show it. Listen and validate their feelings. This will make it more likely they will continue to come to you with their feelings. Regularly ask them how they are doing if you sense they are depressed. Consistency shows them you care and may eventually encourage them to open up. Try saying things like:
"That sounds really difficult, thank you for telling me how you are feeling."
"So what I am hearing is... (summarize what they said). Is that right?"
Encourage Social Connections. Connect with your student every day, without phones, TV, or other distractions. Maybe you can talk while you do the dishes after dinner or on the drive home from school. Feel out your teen and see when they are most interested in talking, then make that time for connection a daily priority. You could also encourage social connections between your teen and their friends by offering for your teen's friends to come over or volunteering to drive them to the movie theater or bowling alley. Finally, get your teen involved. Whether it is trying out for a sports team, singing in the choir, or volunteering on Saturday mornings with you at a local charity, these activities provide purpose and connection that will support mental wellness.
Support Physical Health. Ask your student if they'd like to go for a walk or a bike ride, invite them to get outside and move their bodies. Minimize the amount of time they can spend on their phone, encourage them to meet up and hang out in-person with friends instead of scrolling social media. Provide nutrient dense meals, offer them their favorite foods or snacks at regular intervals even if they say they aren't hungry. Finally, support your student in getting enough sleep each night. Here are some tips.
Seek Professional Help. If your student does not want to talk with you, or if you are concerned after talking with them, ask if they would be willing to talk to a school counselor or someone in the wellness center. Try to include your student in any and all choices about their mental health care whenever possible. Refer to this article for more information on how to get professional help and what to look out for when your student is seeing a doctor or therapist or is taking antidepressants.
