Depression Childhood Depression Self-Help Strategies for Depressed Teens Ways to Empower Your Teen to Feel Better By Kathryn Rudlin, LCSW linkedin Kathyrn Rudlin, LCSW, a writer and therapist in California specializes in counseling and education for teenagers with mothers who are emotionally disconnected. Learn about our editorial process Kathryn Rudlin, LCSW Medically reviewed by Medically reviewed by Aron Janssen, MD on May 05, 2020 linkedin Aron Janssen, MD is board certified in child, adolescent, and adult psychiatry and is the vice chair of child and adolescent psychiatry Northwestern University. Learn about our Review Board Aron Janssen, MD on May 05, 2020 Print Echo / Getty Images A comprehensive approach to helping depressed teens combines professional therapy and/or medication with self-help strategies. These self-help strategies can help to shift negative patterns and provide your teen with tools they can implement and explore on their own. Exercise Often Movement helps combat depression in a variety of ways, including releasing feel-good chemicals into the brain. Participating in physical activity may help improve your teen's mood, and any type of movement can make a difference, whether it’s walking the dog, dancing in the shower or skateboarding. Exercise also increases body temperature, which may produce a feeling of calmness, and help take your teen's mind off of their troubles. How Physical Exercise Benefits Mental Health Pay Attention to Nutrition Food fuels the body and the mind. Some foods tend to make depression worse and some may make it better. A study published in the journal Public Health Nutrition showed that people who habitually ate commercially baked goods and fast food were 51% more likely to develop depression than those who ate little or none. For teens who thrive on junk food, adding more nutritious foods to their diet often makes a big difference in how they feel. If you need more information about how to implement a healthier diet, schedule a session with a nutritionist who works with teens, or search for related information in books and online. 7 Foods That Improve Mood and Fight Depression Socialize and Find Support Isolation leads to loneliness, which may lead to increased feelings of depression. Unfortunately, a common symptom of depression in teens is social withdrawal. What often helps is to socialize and stay connected with others. A teen struggling with depression may need peers who will listen and lend their support. Sometimes other depressed teens are in the best position to do this, so consider an online support group specifically for depressed teens. Just be cautious of too much time spent online. A 2019 study published in the journal of JAMA Pediatrics found that for every additional hour young people spend on social media or watching television, the severity of depressive symptoms they experience rises. How Social Support Contributes to Mental Health Vent Feelings Pent-up feelings and emotions sometimes need to be discharged in healthy ways in order to combat depression. The process of doing so can also help identify some of the negative feelings that often go along with depression. Keep in mind, however, that if this becomes a habit it can ultimately lead to rumination, which can produce a more depressed, unhappy mood. Healthy ways of venting may include activities such as hitting a punching bag, journaling, singing along to music, or creating art. Focus on Sleep Patterns Sleep often plays a role in how a teen feels physically and emotionally. Track your teen's sleep patterns for a few days to get more information. The ideal amount of sleep for teens is usually eight hours or more each night—yet only 15% of teens report getting 81/2 hours of sleep on school nights, according to the National Sleep Foundation. In cases where more, or less, sleep is needed, learn about the factors that impact sleep and consult a health professional if needed. Don't Use Drugs When a teen doesn’t like how they feel or act, sometimes they experiment with drugs, including caffeine, in an effort to cope with their feelings. In most cases, your teen doesn’t realize they're self-medicating; they're just looking for ways to try to feel better. Teens who turn to alcohol and drugs usually make a bad situation worse. A report from the White House Office of National Drug Control Policy (ONDCP), revealed that marijuana use among teens can worsen depression and lead to serious mental disorders like schizophrenia, anxiety, and even suicide. If your child is having suicidal thoughts, contact the National Suicide Prevention Lifeline at 1-800-273-8255 for support and assistance from a trained counselor. If you or a loved one are in immediate danger, call 911.For more mental health resources, see our National Helpline Database. Have Fun Experiencing joy and happiness in life is important. When depression gets in the way, efforts to focus on fun can make a difference. Try to get your teen to participate in activities that bring a sense of pleasure. Start by having them jot down a list of anything that is fun, silly, or creates a moment of joy, then try to include one of these in each day’s activities. Self-Help Strategies Support Professional Treatment Self-help strategies are not intended to replace professional treatment and are best utilized as tools to supplement therapy and/or medication by decreasing symptoms and empowering teens to feel better and more in control of their lives. Helping your teen implement these strategies will give you a supportive role in your teen's life too. A Word From Verywell If you haven’t already, make it a priority to set up an appointment for your teen with an adolescent therapist. Mental health issues are usually very treatable, especially when there’s emotional support from a mental health professional as well as the teen's family. How to Help a Depressed Teen Was this page helpful? Thanks for your feedback! Everything feels more challenging when you're dealing with depression. Get our free guide when you sign up for our newsletter. Sign Up You're in! Thank you, {{form.email}}, for signing up. There was an error. Please try again. What are your concerns? Other Inaccurate Hard to Understand Submit Article Sources Verywell Mind uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy. Sánchez-Villegas A, Toledo E, De Irala J, Ruiz-Canela M, Pla-Vidal J, Martínez-González MA. Fast-food and commercial baked goods consumption and the risk of depression. Public Health Nutr. 2012;15(3):424-32. doi:10.1017/S1368980011001856 Boers E, Afzali MH, Newton N, Conrod P. Association of Screen Time and Depression in Adolescence. JAMA Pediatr. 2019. doi:10.1001/jamapediatrics.2019.1759 Additional Reading National Sleep Foundation. Teens and Sleep. Published 2019.