Middle School Resources
Support 24/7
Call - 1.855.654.6735
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Depression
What is Depression?
Depression is a sad or low mood that lasts for a period of time. Depression can make it hard to enjoy life, even when good things are happening. Sometimes you might feel tired and drained, and not want to participate in activities you normally like doing. When you are depressed you might have a negative view of yourself, others, the world, and/or your future.
Coping Skills for Depression
Practice Gratitude- When life feels sad it can help to be intentional about noticing good things in life. Try some of the journal prompts below!
List 10 hobbies and activities that bring you joy?
What is a mistake that I’ve made, which ultimately led to a positive experience?
Describe your favorite location in your house and why you like it.
Who made you smile in the past 24 hours and why?
Write about a recent obstacle you faced and how you overcame it.
You can read more about how gratitude helps depression here: https://www.developgoodhabits.com/gratitude-journal-prompts/
Move your Body! Physical activity has a positive impact on the chemicals that impact our mood.
Go for a walk
Ride your bike
Try a yoga video- Here is a good one to start with https://www.youtube.com/watch?v=7kgZnJqzNaU
Practice positive self talk.
Label your feelings- Use this feelings wheel to help! https://feelingswheel.com/
Start doing more self-care activities. Here is a list of ideas: https://static1.squarespace.com/static/5c154cf9372b964a03cbccdb/t/5c488d65352f534aa63aa58a/1548258661324/100+Coping+Skills.pdf
Anxiety
What is anxiety?
Anxiety is when our brain thinks something bad is going to happen and our thoughts and body get ready to protect us. This can make you feel worried, scared and unsafe.
When we worry we often think about things that could happen that we don't like. Sometimes this can make your stomach hurt or give you a headache. When we are anxious we often have thoughts that move quickly through our brain, we feel on edge and struggle to feel calm.
Coping Skills for Anxiety
Take slow deep breaths- Use this video to help https://www.youtube.com/watch?v=gcCvrcNFQ3M
Challenge your anxious thoughts
What actually happened?
Has the thing I’m worried about ever happened before?
What have I done in the past to cope with it? What was the result?
How do I know it’s true? What evidence is there that the thought is true?
What’s the probability of it happening? If the probability is low, what are some more likely outcomes?
How will worrying about it help me? How will it hurt me?
STOP, and notice what is around you
Say 5 things you can see
Touch 4 things close to you
Listen for 3 different noises
Sniff to find 2 different smells
Think about 1 thing you can taste or something you want to taste
Suicide Prevention
Suicide Prevention
If you or someone you know is feeling like life is no longer worth living it is important to remember that help is available and you do not have to manage these emotions on your own.
Warning signs to be aware of:
Drastic changes in appearance or hygiene
Substance use
Drop in grades
Withdrawing from social activities
Talking about feeling hopeless or not wanting to be alive
Frequent references to death or preoccupation with death.
Self-harming behaviors
If you are worried about a friend let a guidance counselor know! A guidance counselor can check in on your friend. If you are worried about your friend getting mad at you for telling someone don't worry! The guidance counselor will not let your friend know who it was that shared they were concerned.
If you are experiencing feelings of hopelessness and/or contemplating suicide, talk to a trusted adult or call the NJ Hope Line (1.855.654.6735) You do not have to manage these emotions by yourself and you can ask for help!
Resources for Parents
Understanding Depression in Teens - https://www.childandadolescent.org/wp-content/uploads/2020/08/Understanding-Depression-in-Teens-1.pdf
Understanding Anxiety in Teens- https://www.childandadolescent.org/wp-content/uploads/2020/08/Understanding-Anxiety-in-Teens.pdf
Suicide Prevention - https://childadolescentpsych.cumc.columbia.edu/videos/suicide-prevention-teens-young-adults