Depression often rears its head slowly, but densely. Unfortunately, it is challenging for an adult to recognize clinical depression symptoms and manage them. Teens have an even more difficult time due to hormonal changes and often relationship drama. How do they know whether they are just feeling off or blue, or when their sadness or emptiness requires professional help?
Teens are at an impressionable age where they must learn how to manage symptoms, take advantage of treatment, and practice self-care for depression.
The Symptoms of Depression
The symptoms of depression in teens are similar to what we see in adults. However, it may be harder to diagnose, as teenagers also contend with hormonal changes that can make their emotions stronger, and they are struggling to find their identity.
The symptoms of depression in teens include:
- Persistent sadness
- Irritability or outbursts of anger
- Sudden drop in grades
- Withdrawing from friends and family
- Isolating themselves in their room
- Sleeping too much or too little
- Appetite changes
- Reckless behaviors
- Feeling empty, numb, or worthless
- Complaining of headaches, stomachaches, or unexplained body aches
Implementing self-care for depression in teens can help alleviate these symptoms along with a treatment plan.
Self-Care for Depression: Tips for Teens
Self-care for depression should be a part of a teen’s daily life. The best way to incorporate these suggestions is to stack them onto already established habits or bundle them with something they already do.
For example, if your teen needs more time to exercise, suggest walking on the treadmill or walking pad while watching a show or listening to an audiobook, which they can only view or listen to while exercising.
This bundling instead takes delayed gratification and rewards them right away. They are more likely to continue walking daily if they can watch their favorite show or listen to the book, podcast, or album they are excited about.
The following are several self-care tips for teens with depression.
- Personal Needs – Depression can rob a teen of the motivation to keep up with personal hygiene. Make sure the basics are covered: showering, using deodorant, brushing teeth, and wearing clean clothes.
- Sleep – A teenager needs at least 8 to 10 hours of sleep per night. This may mean creating a bedtime ritual to help them wind down without screens.
- Healthy Food and Hydration – Ultra-processed foods worsen depression symptoms and can lead to bad health habits. Aim for healthy whole foods and more water to stay hydrated.
- Exercise – The benefits of exercise can be found in roughly 150 minutes of moderate-intensity exercise weekly; however, even short 10-minute bursts can help improve mood.
- Grounding Techniques – Grounding techniques like the 5-4-3-2-1 grounding technique and the progressive relaxation method can keep your teen focused on the present.
- Routines – Structure throughout the day helps to maintain stability when depression gets heavy. Help your teen create morning, afternoon, and evening routines.
- Spending Time with Friends and Family – Depression makes you feel like isolating. Encourage your teen to join the family for outings and themed nights, or to hang out with their friends.
- Learning Something New – Leave time to pursue hobbies and interests or learn something new. Encourage your teen to make a list of things they’ve wanted to try or subjects they want to learn.
These suggestions also work for adults to prevent and manage depression, anxiety, and other health concerns.
Local and Virtual Help for Depression
Self-care is only one piece of the puzzle. Our Christian counseling center matches your teen with a counselor specializing in depression. You can trust that we offer local in-person sessions and virtual sessions to meet your teen’s needs. Complete the form or call us today to schedule an introductory session.
Photo:
“Man in black jacket”, Courtesy of Aedrian Salazar, Unsplash.com, CC0 License
