15 Oct Teen Depression – 5 Sadness Busters to Try Today!
By Kit Margeotes, LSW
Depression is one of the most common issues I see as a therapist. And there are few harder times to have it than when you’re a teenager. It’s a difficult age already, where everything feels like it’s somehow both overwhelming and dull, where things feel as though they move too fast– or never change at all. Add depression to the mix, and it’s not hard to see why teenagers feel as though they’re trapped with no end in sight.
While we can’t always immediately change our circumstances, there are at least things to do when it comes to surviving from day to day. If you are a teen or a parent of a teen who is struggling with Depression, read below for 5 coping tools that can be useful.
Disclaimer: This blog is not a replacement for professional therapy. If you or someone you love is struggling with mental health, please seek professional health. If it is a crisis, call the following help line: Suicide and Crisis Lifeline: Call 988 or text “HOME” to 741741
Below are 5 Tips you/your teen can try out today:
Sadness Buster #1: Find one good thing about each day.
It doesn’t have to be much – it could be a snack you packed for yourself, a particular class that you enjoy, or a conversation with a friend. But by looking forward to that one good thing, you give yourself something to hold on to even when the day seems darkest. See if you can find more than one – even if it’s a class you like or that has a friend you enjoy in it, that still counts!
Sadness Buster #2: Smile – no, really.
Did you know smiling helps change your emotions? It’s true. As cheesy as it feels, forcing yourself to smile for even five minutes will spur a chemical reaction in your brain that helps lift your mood. You’ll reduce your stress and lift your spirits, and make everything a little easier to bear. Try it during your morning drive to school or between classes– it’ll make a difference, and help make the day all the easier.
Sadness Buster #3: Change the way you think about yourself.
Depression can be insidious in how it forces us to be our own bullies. Try to watch what you think about yourself – when you make a mistake, do you berate yourself or allow yourself some grace? Would you talk to your best friend the way you talk to yourself? If you think negatively about yourself, you’re only reinforcing beliefs which will harm you in the future. Give yourself grace and make an effort to change how you speak to yourself – and you’ll start to believe it.
Sadness Buster #4: Don’t compare.
It’s so tempting, especially as a teenager, to compare yourself to others. But everyone grows at their own pace, and no one is alike. The person who excels in high school might have a far tougher time adapting to adulthood; the person who seems to radiate charisma and social grace isn’t always as happy as they seem. You are exactly where you should be – and so long as you keep striving forward and aiming for your personal best, that’s all you ever need to do.
Sadness Buster #5: Things are always changing.
Nothing is permanent, and that’s wonderful. No matter how bad things seem, it won’t always be like this. High school lasts only four years, and college opens up so many more opportunities– and adulthood brings even more. Every step forward you take is a step towards getting more power over your life and your happiness, and it’s an inevitable thing.
About the Author: Kit Margeotes, LSW received her Masters Degree in Social Work from Rutgers University, and subsequently earned her license as a social worker (LSW). She is currently working toward her LCSW licensure and is close to obtaining it. She has worked with children, teens, and adults in various clinical settings, including nonprofits and the Newark school system, throughout her internships and work history. In her clinical practice, she utilizes evidence based treatment approaches such as Cognitive Behavioral Therapy (CBT), Solution-Focused therapy, and Psychodynamic therapy to help her clients meet their goals and understand where the struggles they’re facing originate from. When she is not in the therapy office, she enjoys watercolor painting and other artistic endeavors.