From withdrawing & low moods to avoiding friends & social situations, know how to spot the signs
Not been feeling like yourself lately? Noticed a change in your behaviour? Or perhaps you’re a bit concerned about your teenager's change of mood?
Everyone has off days and it’s normal to feel a bit ‘meh’. But when your off days start to outnumber your good days, this may be a sign you’re struggling with something called depression. If this sounds a little familiar, then we’re here to help.
We cover the symptoms of depression, how to care for your mental wellbeing as well as the available treatment methods to help you navigate your way through this uncertain time.
What is teenage depression?
Going through different emotions is a normal part of day-to-day life. In fact, it’s normal for everyone to experience low moods and stress from time to time, but depression is much more than feeling low for a few days.
Depression is a mental health illness that can cause persistent feelings of sadness, sometimes for weeks or months at a time, which can stop you from enjoying things you used to love.
There’s often a misconception around depression in children and young adults, in that it’s not a real mental health problem. However, depression can affect anyone of any age, gender or race, with 1.1% of 10-14 year olds and 2.8% of 15-19 year olds experiencing depression globally.
It's important to note that with the right support and treatment, most people come out the other side and make a full recovery from depression.
What are the signs of depression in teenagers?
A good first step in recognising the signs of depression is being able to tell the difference between feeling low and feeling depressed. This can help you pinpoint what’s going on and get the appropriate support moving forward.
Some people who are experiencing a bout of low moods and sadness may find that making small changes in their life or routine may make them feel better. For example, after resolving a falling-out with a friend, coming to the end of a stressful time at school or getting into a more regular sleeping pattern.
However, others may not be able to shift these feelings, no matter how much time passes. This can become overwhelming and have a knock-on effect.
And while everyone is different, especially when it comes to the ways we all express our feelings at different ages, some signs you may be feeling depressed can include:
• Feeling sad or experiencing a low mood that doesn’t go away
• Withdrawing or avoiding friends or social situations
• Feeling tired and exhausted a lot of the time
• Finding it hard to concentrate
• Being irritable, grumpy or frustrated all the time
• Losing interest in schoolwork
• Not being interested in things that used to bring joy
• Feeling tearful, miserable, lonely or hopeless
• Feeling empty or numb
• Being very self-critical
• Feeling less confident
• Sleeping more or less than normal
• Eating more or less than normal or have big changes in weight
• Inability to relax or being more lethargic than usual
• Feeling guilty like you’re a burden to others, or worthless
• Being indecisive
• Feeling tired or not having any energy
• Showing less or no interest in taking care of yourself, like washing
• Wanting to self-harm
• Experiencing suicidal thoughts
Seek advice from a GP as soon as possible if you’re wanting to self-harm or experiencing suicidal thoughts.
If you’re experiencing one or two of these things, it doesn’t necessarily mean you have depression. However, it’s important to speak to your GP or confide in an adult you trust about the way you’re feeling so you can get a better understanding of what’s going on.
Can depression run in the family?
If an immediate family member, like a parent or sibling, has experienced depression before, it's natural to feel concerned about your own risk of developing it. While there may be a genetic link, it's important to remember that depression is often caused by a mixture of things, including:
• Family difficulties, such as parents separating or bereavement
• Bullying or problems at school
• Physical, emotional or sexual abuse
Although having a family history of depression or other mental health problems may increase your risk, it doesn't guarantee you'll develop it. If you’re worried about depression running in your family, there are a few things you can do to nurture your mental wellbeing, which we’ll get into next.
Ways to look after your mental health
One of the best things you can do if you’re struggling with your mental wellbeing is to try a little self-care. We’ve put a few tips together to help you get started, but it’s a good idea to try a few things to see what works best for you.
Talk to somebody you trust
This could be a friend, family member, teacher, or anyone else you feel comfortable with. If you’re worried about how others will react, that they won’t understand or take you seriously, you can contact your GP or a helpline, like Childline. Just know that your feelings are valid and sharing them with someone who gets it can make a real difference.
Channel your feelings into something creative
It can be good to express yourself and your feelings through art or writing. Anything from the likes of painting and drawing to crafts and baking may help you manage your feelings.
Keep a daily journal
Having a journal is a great place to write down and process any thoughts you have – like what went well, what didn’t go so well, and what you’re grateful for each day – just think of it as a ‘no filter’ brain dump journal. Doing this can help you keep track of how you’re feeling and help you notice if certain activities, places or people make you feel better or worse.
Spend time in nature
Whether it’s a walk or sitting in the garden, spending time outside can really help improve your mood as it releases serotonin (the natural mood booster hormone). If you’re not feeling up to going outside, try to open your window to let some air and sunlight in.
Create a good bedtime routine
You may find that you either struggle to sleep or are sleeping too much. Try to go to bed and wake up at the same time each day to help get your body used to a routine. It’s also a good idea to try and turn off the tech an hour before you go to sleep – why not swap the screentime for a book instead? We know it can sometimes be difficult to drift off, so take a look at some of our top tips for a restful slumber.
Consider practising mindfulness
When everything feels a little overwhelming it can be a good idea to channel your thoughts and feelings through mindfulness. Focusing on being in the present can help you to connect deeper with your emotions, as well as helping to relieve stress and let go of negative feelings.
Stay active & eat healthily
Daily exercise and eating well go hand-in-hand when it comes to nurturing your mental and physical health. This doesn’t mean you can’t eat the foods you enjoy, just keep your diet well-balanced and healthy and you can keep the exercise low-impact, too – so think yoga, walking and swimming.
Try to do something positive each day
This can be anything big or small, whether it’s being kind to someone, doing something to express yourself, listening to music that makes you feel good or even celebrating your little wins like making your bed and showering.
Make a self-care box
Having a box of all your favourite things can be a great comfort when you’re struggling. You could put together things like a list of your favourite books or films, notes of encouragement, something cosy like a blanket, snacks and drinks you like or pictures you find comforting.
Advice for parents
If you’re worried that your child may be struggling with depression, there are some things you can do to help them.
• Try to talk to them about what’s going on – let them know that you’ve noticed they aren’t very happy. It’s important to try and voice this in a caring and non-judgemental way
• Listen to them and provide emotional support – try not to ask too many questions or find quick solutions. Empathise with how they feel
• Try another day if they don’t want to talk – if they don’t feel like opening up, encourage them to speak to someone else, but let them know you’ll still be there for them
• Be patient with them – don’t try to force them into anything they don’t want to do. You could try low-pressure activities like watching a film together
• Think with them – try and find out if there’s anything in particular that's making them feel low
• Help them with daily things that support their wellbeing – this can be anything from self-care, getting up at a regular time or getting in some exercise
• Reassure them – let them know you love them and that these feelings won’t last forever
• Celebrate their little wins – whether it’s getting out of bed or showering, let them know you’re proud of them
• Help them think about their support circle – you could list the people they trust, this can help them to feel less isolated
• Encourage them to think about activities they enjoy doing – this could be reading a book, colouring in or listening to music. You can take baby steps in introducing them to these little activities again when the time is right
• Arrange a doctor’s appointment – express your concerns to your child and try to encourage them to come to the doctors with you to get them the right help
Remember to look after yourself too. It can be hard if your child is struggling with depression, but it’s not up to you to fix everything. Just let them know you’re there for them and continue to look after your own mental wellbeing in the meantime, too.
When to get medical help
If you think you’re dealing with depression, the first step is to speak to someone you trust about how you’re feeling.
We know that speaking to your GP may feel a little scary, but they’re here to listen and help you get the support you need. They’ll ask about how you’ve been feeling, what symptoms you’ve been experiencing and can talk you through the support available in your area, depending on your age.
Alternatively, if you’re aged 18 and over, you can access the Boots Online Doctor Depression Treatment service**, if suitable for you. This service offers consultations with medical professionals who provide support and tailored treatment plans to help you feel like yourself again.
What treatment is available for teenage depression?
We know that it things might not feel fixable right now, but with the right help, you can start to feel like yourself again. If you’ve been diagnosed with depression, treatment often involves a combination of self-help, talking therapies and in some cases, your GP might suggest trying some medication.
Talking therapies are free through the NHS and involve talking about your thoughts, feelings and life experiences with a trained professional. You can refer yourself directly to an NHS talking therapies service without a referral from your GP, or they can refer you.
Depending on your age, your GP may prescribe antidepressant medication to treat your depression. These may make you feel a little better but they’re unlikely to solve the root problem. Because of this, they’ll often recommend trying talking therapy alongside antidepressants, known as combination therapy.
You can find out more about the available treatment on our Mental Health Hub.
If you’re experiencing a mental health crisis or are at risk of harming yourself or others, please call NHS 111 now, speak to the Samaritans on 116 123, text Shout on 85258, or speak to your GP.
Remember, the hardest part is speaking up. Just know that you’re never alone and help is out there for you – there is light at the end of the tunnel.
