What can be done about depression?

It is important to understand that the process of getting better begins with you.  Depression will not just magically disappear, you need to do something about it.  So what should you do? 

1) TELL SOMEONE:  In order to fight this illness you need to explain to someone how you are feeling.  Sometimes teens are not sure who they should turn to for advice on this topic.  We suggest you tell:

• Your guidance counselor: Sometimes students forget that their guidance counselors are a helpful resource.  They are trained to help in situations regarding teenage depression.  Not only will your counselor listen but they will also give you good advice and lead you in the right direction.   
• Your parents or relative:  No one knows you like your family.  If you are depressed, there is a great chance they have noticed a change in you behavior and want to understand how you feel.  As a group, you and your family members can find an effective solution.
• Your doctor: Your pediatrician has helped you battle and overcome all of your illnesses since you were a baby, and they will do the same with depression.  Your doctor will be able to provide you and your parents with alternatives and referrals to experienced specialists.
• A close, trusted friend: Sometimes the easiest person to share your feelings with is your best friend.  Make sure you chose to tell a friend that you trust and respect.  If you feel more comfortable, have your friends present to provide support and helpful information when you share your feelings with an adult or medical professional.
• Mental health center: Every state has a variety of hotlines you can call to get advice about treatment.  They will listen to your problem and offer helpful information about what your next step should be to fight this illness.

2) GET TREATMENT: After realizing that you are not alone and sharing your feelings with a responsible and trusted source, you and your new support team have an unlimited number of options. 

• Individual Counseling:  One of the most effective forms of treatment is counseling.  Your doctor or school counselor can refer you to a trained psychologist who specializes in teenage depression.  The psychologist will work with you to figure out what it is causing these unwanted and harmful feelings.  Together you can work to alter your behavior, reactions and thoughts related to the cause of your depression.  Remember that in order to truly bring an end to depression, you must be open and honest about your feelings.  There is no need to be nervous, embarrassed or feel uncomfortable; your psychologist is there to resolve this problem. 
• Family Counseling: If, initially, you are having trouble sharing these intimate feelings one on one, there are other forms of counseling you can try.  For example, you and your family can meet with the counselor together.  Not only will explaining your feelings amongst your support system be easier but your family can share their opinions and feelings on the situation.  You maybe be unaware of the certain improvements and setbacks that your family members notice. 
• Group Counseling: If you feel more comfortable talking among peers, you could try group counseling.  Hearing other teens discuss their feelings and problems may help you feel less isolated.  For example, one study showed that group work was helpful to teens following 9/11 because it fostered personal growth and a respect for, and understanding of their anger and mourning, as well as a belief it their ability to survive (Pressman, yr?).
• Medications: If counseling alone is not completely effective in treating depression, your doctor may suggest medication.  Since depression is becoming more and more prevalent, there are a variety of helpful medications available for teenagers.  You should discuss all of the possible options with your doctor and your family before starting a specific medication.

 

3) THINGS YOU CAN DO TO HELP YOURSELF: Treatment does not end with counseling or medication. It is necessary for depressed teens to make changes in their everyday routine in order to reap all the positive benefits.  Subtle day to day changes can have large impact on mood and disposition. The National Institute of Mental Health list suggests you:

• Maintain a healthy and balanced diet
• Increase physical activity: When you exercise, your body produces hormones, called endorphins that enhance the immune system, relieve pain, and reduce stress.  You could join sports team at your school so you not only benefit from an endorphin boost, but you also form positive relationships with your peers.
• Participate in school extracurricular activities: Studies have shown that participating in extracurricular activities can increase your self esteem and overall mental health (Clark, 2005).
• Volunteer in your community
• Try yoga or meditation
• Start a new hobby (some ideas are: painting, photography, dancing, running, or other sport)