Hey there! Are you facing sadness, hopelessness, loss of interest in activities that were once enjoyable? You may be facing symptoms of depression. Teenagers may experience depression differently than adults. Some common signs of depression in teenagers include:  

  1. Persistent feelings of sadness, hopelessness, or emptiness
  2. Irritability or anger
  3. Withdrawal from friends and family
  4. Loss of interest in activities that were once enjoyable
  5. Changes in appetite or weight
  6. Fatigue or lack of energy
  7. Difficulty sleeping or oversleeping
  8. Poor concentration or memory
  9. Thoughts of self-harm or suicide

If you are facing some bouts of what was mentioned, fret not. Fortunately, there are many evidence-based self-care strategies for you who are currently struggling with symptoms of depression.

1. Talk to someone

When you’re struggling with symptoms of depression, it can feel like you’re alone and no one understands. But guess what? You don’t have to bottle everything up! Talking about what’s happening with someone you trust can make you feel less isolated and lonely. When someone listens to you and acknowledges your feelings, it can help you sort through these difficult emotions. It’s not easy, but it definitely marks a significant step towards the start of recovery. So go ahead, open and let it all out!

You can open up to someone you trust – like your B.F.F., family, or even a mental health professional. The point is – you don’t have to go through this alone, there are people who care about you and want to help you get through this tough time. 

Don’t be afraid, hit em up! Some great conversation starters can be: “I’ve been feeling overwhelmed lately and I think I need to talk to someone about it. Can we talk?” or, if you’re not comfortable being so direct about your struggles, you could say: “Do you have time to talk?” 

2. Engage in physical activity

Did you know that exercising is actually a great way to reduce symptoms of depression? Like, really? When you exercise, your brain releases endorphins, A.K.A. happiness hormones. These chemicals are responsible for helping you feel happy and energized. And the best part? You don’t even have to go all out for an intense workout. Just taking a quick stroll around the block can do the trick. It’s low-impact, and you can do it anytime, anywhere! One easy walking exercise is the 10-minute walk. After dinner, start with a 10-minute walk around your neighbourhood. Do this daily for a week, and gradually increase the time by 5 minutes each week! And in no time, you should see yourself getting healthier, physically and mentally!

In a nutshell, dealing with symptoms of depression is tough, but there are ways to make it bearable. Talking to a trusted person or getting active can help improve your mood and overall well-being. Don’t hesitate to reach out for further help, bearing in mind that support is always available. If you or someone you know is still struggling after talking to others, please don’t hesitate to ask for professional help.