Try not to isolate yourself
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, especially those who are active, upbeat, and make you feel good about yourself. Avoid hanging out with those who abuse drugs or alcohol, get you into trouble, or who make you feel insecure. It’s also a good idea to limit the time you spend playing video games or surfing online.
Keep your body healthy
Making healthy lifestyle choices can do wonders for your mood. Things like diet and exercise have been shown to help depression. Ever heard of a "runners high"? Exercising releases a rush of endorphins, which makes you feel instantly happier. 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! Even a short walk can be beneficial.
As for food, an improper diet can make you feel sluggish and tired, which worsens depression symptoms. Your body needs vitamins and minerals such as iron and B-vitamins. 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.
Ask for help if you’re stressed
Stress and worry can take a big toll, even leading to depression. Talk to a teacher or school counselor if exams or classes seem overwhelming. Likewise, if you have a health concern you feel you can’t talk to your parents about—such as a pregnancy scare or drug problem—seek medical attention at a clinic or see a doctor. A health professional can help you approach your parents (if that is required) and guide you toward appropriate treatment.
If you’re dealing with relationship, friendship, or family problems, talk to an adult you trust. Your school may have a counselor you can go to for help, or you may want to ask your parents to make an appointment for you to see a therapist.
Helping a depressed friend
Depressed teens typically rely on their friends more than their parents or other adults in their lives, so you may find yourself in the position of being the first—or only—person that they talk to about their feelings. While this might seem like a huge responsibility, there are many things you can do to help.
Get your friend to talk to you. Starting a conversation about depression can be daunting, but you can say something simple: "You seem like you are really down, and not yourself. I really want to help you. Is there anything I can do?"
Know that your friend doesn’t expect you to have the answers. Your friend probably just needs someone to listen and be supportive. By listening and responding in a non-judgmental and reassuring manner, you are helping in a major way.
Encourage your friend to get help. Urge your depressed friend to talk to a parent, teacher, or counselor. It might be scary for your friend to admit to an authority figure that there is a problem. Having you there might help, so offer to go along for support.
Stick with your friend through the hard times. Depression can make people do and say things that are hurtful or strange. But your friend is going through a very difficult time, so try not to take it personally. Once your friend gets help, he or she will go back to being the person you know and love. In the meantime, make sure you have other friends or family taking care of you. Your feelings are important and need to be respected, too.
Speak up if your friend is suicidal. If your friend is joking or talking about suicide, giving possessions away, or saying goodbye, tell a trusted adult immediately. Your only responsibility at this point is to get your friend help, and get it fast. Even if you promised not to tell, your friend needs your help. It’s better to have a friend who is temporarily angry at you than one who is no longer alive.
