The first step to feeling better: 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 asking for help.
Talking to your parents 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, refer to the resources below and at the end of this article. 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.
The importance of accepting and sharing your feelings
It can be hard to open up about how you’re feeling—especially when you’re feeling depressed, hopeless, ashamed, or worthless. It’s important to remember that many people struggle with feelings like these at one time or another. They don’t mean you’re weak, fundamentally flawed, or no good. Accepting your feelings and opening up about them with someone you trust will help you feel less alone.
No matter what it feels like, people love and care about you, and if you can muster the courage to talk about your depression, it can—and will—be resolved. Some people think that talking about sad feelings will make them worse, but the opposite is almost always true. It is very helpful to share your worries with someone who will listen and care. They don’t need to be able to “fix” you; they just need to be good listeners.
Try not to isolate yourself—it makes depression worse
When you’re depressed, you may not feel like seeing anybody or doing anything. Just getting out of bed in the morning can be difficult, but isolating yourself only makes depression worse. Make it a point to stay social, even if that’s the last thing you want to do. As you get out into the world, you may find yourself feeling better.
Spend time 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 who make you feel insecure.
Cut back on online time. Think about how you feel after spending hours upon hours playing videos games or checking social media. Not too great, right? Spending too much time online is not good for your mental health. Even if you’re interacting with friends, it’s no replacement for in-person contact. So be smart about your online time. There’s a time and place for it–just don’t let it take over your life.
Get involved in activities you enjoy (or used to). Getting involved in extracurricular activities may be the last thing you feel like doing 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.
To boost mood, keep your body healthy
Making healthy lifestyle choices can do wonders for your mood. Things like eating right, getting regular exercise, and being smart about alcohol and drugs have been shown to make a huge difference when it comes to depression.
Get moving! Ever heard of a “runners 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 improper diet can make you feel sluggish and tired, which worsens depression symptoms. Junk food and sugary snacks 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, substance use can not only make depression worse, but can cause you to become depressed in the first place. Alcohol and drug use can also increase suicidal feelings. In short, drinking and taking drugs will make you feel worse—not better—in the long run. If you’re addicted to alcohol or drugs, seek help. You will need special treatment for your substance problem on top of whatever treatment you’re receiving for your depression.
If you’re suffering and don’t know where to turn…
In the U.S., call the TeenLine at (800) 852-8336. It’s free, confidential, and available from 6:00 PM to 10:00 PM, Pacific Time, seven days a week.
Article From: helpguide.org