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Depression Symptoms
Depression Symptoms
**Disclaimer: if your student expresses suicidal ideation, thoughts of self-harm, or feeling depressed/"extremely low" please contact Mobile Crisis at (877) 492-2785 or call Watauga Medical Center at (828) 262-4100 and ask to speak to the Crisis Team.
Depression goes deeper than a sad expression, a mopey attitude, or even low energy. Depression can take form in feelings of isolation, loneliness, and sometimes an inability to take care of oneself. It is like a parasite, taking any ounce of joy that someone may have and causes them to become distant from others. But through social support, activities/exercise, emotional expression, and adequate attention, depressive symptoms can be minimized and a healthy state of mind can be restored!
What do Symptoms Look Like?
What do Symptoms Look Like?
Problems at school. Depression can cause low energy and concentration difficulties. At school, this may lead to poor attendance, a drop in grades, or frustration with schoolwork in a formerly good student.
Running away. Many depressed teens run away from home or talk about running away. Such attempts are usually a cry for help.
Isolation. Many depressed teens avoid responsibilities and will attempt to spend greater amounts of time alone. Often, this is the opposite of what they truly want: to be loved and accepted.
Drug and alcohol abuse. Teens may use alcohol or drugs in an attempt to “self-medicate” their depression. Unfortunately, substance abuse only makes things worse.
Low self-esteem. Depression can trigger and intensify feelings of ugliness, shame, failure, and unworthiness.
Smartphone addiction. Teens may go online to escape their problems, but excessive smartphone and Internet use only increases their isolation, making them more depressed.
Reckless behavior. Depressed teens may engage in dangerous or high-risk behaviors, such as reckless driving, binge drinking, and unsafe sex.
Violence. Some depressed teens—usually boys who are the victims of bullying—can become aggressive and violent.
What Can I Do?
What Can I Do?
Focus on listening, not lecturing.
Resist any urge to criticize or pass judgment once your teenager begins to talk. The important thing is that your child is communicating. You’ll do the most good by simply letting your teen know that you’re there for them, fully and unconditionally.
Acknowledge their feelings. Don’t try to talk your teen out of depression, even if their feelings or concerns appear silly or irrational to you. Well-meaning attempts to explain why “things aren’t that bad” will just come across as if you don’t take their emotions seriously. Simply acknowledging the pain and sadness they are experiencing can go a long way in making them feel understood and supported.
Trust your gut. If your teen claims nothing is wrong but has no explanation for what is causing the depressed behavior, you should trust your instincts. If your teen won’t open up to you, consider turning to a trusted third party: a school counselor, favorite teacher, or a mental health professional. The important thing is to get them talking to someone.
It is important to talk about and normalize your child's feelings. They are not alone; many people feel low or experience depressive symptoms. Talking about these experiences lets your child know that you are an approachable resource for them whenever they need to talk.
Coping Skills
Coping Skills
Exercise
Exercise
Exercise strengthens our body to manage the physical challenges of daily living. Research proves that exercise even generates feel-good chemicals that can improve our mood.
As a general rule, everyone should try to get at least 2.5 hours of moderate intensity exercise a week and engage in activities that both raise the heart rate and work all muscle groups.
Apps:
Nike Training Club: a library of more than 185 free workouts—from strength and endurance-based routines to mobility and yoga sessions—all featuring virtual guidance from Nike Master Trainers
Daily Workouts Fitness Trainer: You can pick between ten different 5 to 10-minute targeted workouts, all without the use of a gym!
Zombies, Run!: Award-winning novelist Naomi Alderman co-created this fitness-meets-gaming app that allows users to live out their “very own zombie adventure story” as long as they are logging steps.
You should try to get at least 2.5 hours of moderate exercise per week. So get active!
Sleep
Sleep
The ideal amount of sleep for teens is usually eight hours or more each night—yet only 15% of teens report getting 8 1/2 hours of sleep on school nights, according to the National Sleep Foundation.
Adequate sleep helps reset your brain, makes you more emotionally aware (both of yourself and others), strengthens your immune system, and allows for additional focus throughout the day
Active Coping Skills
Active Coping Skills
Gratitude
It can be very difficult to see the positive side of things when feeling depressed or sad. Daily reminders of the positive things in your life can help counterbalance this effect as it actively helps remind you of the things you are grateful for. This can be done by:
Using a gratefulness journal, record at least 3 things every day that you are grateful for. Studies have shown that this can actually re-wire your brain, causing a more positive mindset in just one month.
Switching our vocabulary by turning "sorry" into "thank you." How? Instead of saying "Sorry I am late" or "Sorry I did not do that," try statements like "thank you very much for waiting for me" or "thank you for being understanding." This simple switch changes your own perception of how others receive you (and how you view yourself)
Saying the things that you are grateful for out loud to yourself. You might be amazed at all of the things you have going for you if you dig deep and think about it!
Setting Realistic and Achievable Goals
If you are feeling down, it can be hard to feel a sense of accomplishment. But if you did not get out of bed yesterday and you did today....that's progress! Your goals do not have to be large, like going to get a job or completing a big challenge in one day. Micro goals can help you recognize the progress you are making every day.
Example: Earn an "A" in my classes (BIG TIME GOAL)
Micro goals: Finish at least 90% homework each day
Study for my test each week for at least 15 minutes
Ask my teachers for assistance at least 1 time per week
These micro goals are more readily achievable than your BIG GOAL. Better yet, you can set micro goals for every part of your life. The important thing to remember is setting a goal that you know you can achieve, then creating new goals as your old ones become easier. Slowly, you will become more confident in your abilities and a more competent person.
Set Limits
Consider your short-term and long-term aspirations, what do you want to do? It is worth thinking about how your short-term actions will have long-term consequences. For example: staying up all night playing video games (short-term) causes you to be exhausted the next day (long-term consequences). Setting a limit for yourself on each activity that you take part in can create a sense of control over your day. Creating a schedule with your parents to limit things like screen time or alone time can help create a greater sense of unity for a family and improve bonding.
National/Statewide Resources
National/Statewide Resources
National Suicide Prevention Lifeline : 1-800-273-TALK (8255)
SAMHSA (Substance Abuse/Mental Health Services Administration) National Helpline : 1-800-662-HELP (4357)
National Institute of Mental Health: https://www.nimh.nih.gov/health/publications/teen-depression/index.shtml
Erika's Lighthouse: https://www.erikaslighthouse.org/teen-empowerment/?gclid=EAIaIQobChMI86bV2LCz6AIVJIVaBR0ZKQMYEAAYAyAAEgLQEPD_BwE
Daymark Recovery Services: 828-264-8759
24/7 Crisis Hotline: 877-492-2785
NAMI High Country Services: https://namihighcountry.org/treatment-and-recovery-services
Counselors in the Boone area: https://www.psychologytoday.com/us/therapists/adolescents-teenagers-14-to-19/nc/boone
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