Depression
Dealing with Depression
BSTA School Counseling
Know the facts*:
- Approximately 20% of teens will experience depression before reaching adulthood.
-
Between 10-15% of teens will show symptoms of depression at any
one time. - Depression increases the risk of suicide by 12 times.
- Suicide is the leading cause of death for young people in Utah.
- An estimated 13.3% of adolescents age 12-17 experienced at least one major depressive episode in 2017.
- Depression is treatable!
*Sources:
Signs of depression
- feelings of hopelessness or helplessness
- loss of interest in daily activities
- changes in sleep or eating habits
- anger or irritability (irritability is especially notable in teens)
- loss of energy
- feeling worthless or guilty
- reckless behavior
- trouble concentrating
-
unexplained aches and pains (this is especially notable in children
and teens)
Some things that can help*
Talk to someone, preferably face-to-face. Find someone who you can talk to who doesn’t judge, and is willing to listen.
Take a walk. Find some way to get exercise. Start small if you need to. Exercise can boost your mood as much as anti-depressant drugs.
Reduce caffeine, refined sugar and carbs, and alcohol. Increase omega-3 fatty acids.
Find ways to get more engaged, even if you have to force yourself. Enjoy your pets, a hobby, or volunteer to help someone.
Be creative. Draw, or write down how you are feeling. Keep a journal. Listen to music that helps you feel calm and happy.
Expressing gratitude daily can boost your overall mood. Keep a gratitude journal, or call someone and thank them for being in your life. Notice the small things that bring you joy or pleasure.
Sometimes just making it through the day is easier if you have a set schedule to follow and don’t have to think too hard about what comes next. Schedule in something you enjoy as well, to help give you something to look forward to.
Sometimes it’s important to change our thought processes when dealing with depression, but it can make a huge difference. Pay attention to the things you think about yourself and the world around you. Do you generalize when something goes wrong, and feel like “everything” is wrong? Do you focus more on the bad things that happen than the good, and get stuck thinking about them? Do you blame yourself when bad things happen, even though it may not be wholly your fault? Do you see problems as huge, or think your contribution is smaller than it really is? Stop and think about what you are thinking. If you recognize these “thinking errors” take a second look and reflect on what the evidence really shows.
If you feel stuck and can’t shake how you are feeling, or if you feel like hurting yourself, ask for help. See a doctor and/or a therapist to get adequate support so that you can move forward and feel better.
Community Resources
- SafeUT- 24/7 crisis hotline-https://safeut.med.utah.edu/
- National Alliance on Mental Illness (NAMI)- family support and education: https://www.namiut.org/
- Help Guide- Dealing with depression during COVID
