Combating Teenage Depression: 7 Ways to Support Your Teen’s Mental Health

Combatting Teenage Depression

We think of the teen years as a time of growing independence and exciting new experiences. However, some adolescents can face an additional challenge: teenage depression. Parents who watch their child struggle with sadness, withdrawal, or loss of interest in life naturally become concerned and feel helpless. 

Whether you’ve raised several teens or it’s your first rodeo, it’s natural to wonder whether your child is exhibiting typical teen behavior or if it’s something more serious. In this article, we’ll look at what teenage depression looks like and how to help your teen combat depression.  

Factors contributing to depression in teens 

Experts suggest there isn’t a single cause, but rather many contributing factors playing a role in teenage depression. Understanding these pieces can be the first step in helping depressed teens.

• Brain chemistry: Our brains naturally produce chemicals called neurotransmitters, which act like messengers carrying signals throughout our brain and body. When these chemical messengers aren’t balanced or don’t work properly, it can affect how nerve cells communicate, contributing to feelings of depression. 
• Hormonal shifts: A child’s body undergoes significant physical changes during adolescence, and hormone levels fluctuate quite a bit. These hormonal shifts can make tweens and teens more vulnerable to depression, and even initiate depressive symptoms in some people.
• Social environments: The world teens live in — family life, friendships, school, and community — play a role in their mental well-being. Strong, positive connections and supportive relationships can help them bounce back from adversity. But difficult social experiences like bullying, feeling alone, or facing conflict at home can trigger depression. 
• Family history: Just as physical characteristics run in families, mental health also has a genetic component. If you or other blood relatives have suffered from depression, your child may have a higher chance of experiencing it.
• Technology and social media: Most teens navigate a constant presence of digital technology and social media platforms, but excessive screen time can damage teens’ feelings of self-worth. Social media can affect how teens perceive themselves, lead to comparisons with others, disrupt their sleep patterns, and negatively impact their relationships.
• Childhood trauma: Permanent biological changes can result from difficult experiences in early childhood, such as physical or emotional abuse or the loss of a parent. These types of experiences affect how the brain develops and functions, potentially increasing the risk of depression in the teen and young adult years.

Understanding the bigger picture of teenage depression

According to the World Health Organization, one in seven tweens and teens between the ages of 10 and 19 experiences a mental health condition worldwide. In fact, mental health issues, including depression, anxiety, and behavioral disorders, account for about 15% of this age group’s illnesses.

• Suicide is the third leading cause of death for teens and young adults between the ages of 15 and 29. 
• Over 20% of teens have seriously considered suicide.
• 60% of teen girls (3 in 5) report feeling sadness daily for at least two or more weeks.
• 42% of all teenagers report feeling persistently sad or hopeless.

When we don’t address these mental health struggles in depressed teens, the impact can last well into adulthood. Depression puts their physical and emotional health at risk, potentially limiting their abilities to live full, meaningful lives.

Reviewing the effects of depression

Teenage depression has many forms, including:

• Atypical depression
• Bipolar disorder 
• Disruptive mood dysregulation disorder (DMDD)
• Major depressive disorder (MDD)
• Persistent depressive disorder (PDD)
• Seasonal affective disorder (SAD)

The effects of depression vary from person to person. Let’s look at some emotional and behavioral effects of depression to look out for. 

Emotional changes might include:

• Consistent irritable or annoyed moods
• Difficulty concentrating, thinking, or making decisions
• Exaggerated self-criticism or self-blame, or obsession with past failures
• Feelings of worthlessness or guilt
• Frustration and disproportionate anger outbursts 
• Loss of interest or taking pleasure in hobbies, sports, spending time with friends and family
• Low self-esteem
• Persistent sadness, emptiness, or irritability
• Thoughts of death or suicide

Behavioral changes could include:

• Agitation or restlessness
• Alcohol or drug use
• Changes in sleep patterns, either sleeping too much or not enough
• Cutting, burning, or other forms of self-harm
• Fatigue or energy loss
• Frequent complaints of stomach aches, queasiness, headaches or other unexplained body aches — and possibly increased trips to the bathroom or school nurse
• Risky behavior or acting out
• Poor school performance
• Significant changes in weight or appetite
• Slowed thinking, speaking, or body movements
• Social withdrawal

Throughout adolescence, your teen’s usual attitude and behavior will likely fluctuate, which is completely normal. If these shifts become significant, however, it may be worth requesting a formal screening for depression. The best way to help your teen overcome depression? Ask for help. Dealing with depression can feel lonely, but there is plenty of support for you and your teen. 

Supporting depressed teens

Parenting and mental health go hand in hand, as parents are often the first to notice changes in their child. If you see persistent signs and symptoms of depression in your teen, reach out to a doctor or professional who specializes in working with children and mental health. Your teen’s pediatrician or family doctor can be a good first source. You may also find resources through your teen’s school. 

Remember: teenage depression doesn’t typically resolve on its own. Without support, it could worsen or lead to other challenges. Unfortunately, even when the signs don’t appear too severe, depressed teens can be at risk of suicide. The healthcare community can offer a variety of treatments, including medication, therapy, or a combination of both, to support your teen.

Treatment options for teens struggling with depression

Psychotherapy, often referred to as talk therapy, offers space for teens to explore their feelings, understand the underlying causes of their depression, and develop effective coping mechanisms. Therapy’s goal? Equipping teens with the skills and insights to manage their symptoms and build resilience over time.

Medications such as antidepressants can help treat teenage depression by regulating brain chemistry. A medical professional will closely monitor any treatment plan that includes pharmaceuticals to determine the appropriate medication and dosage, which can take time to identify, and discuss potential side effects. Often, medication is most effective when used in conjunction with psychotherapy.

Hospitalization or residential care may become necessary for teens with severe depression, especially if there are concerns about their safety. Hospitalization offers a safe and structured environment for immediate intervention and stabilization. Residential treatment programs provide a longer-term therapeutic setting where teens can receive comprehensive care, including therapy, medication management, and coping skills-building, while living in a supportive community. Doctors typically reserve these options for situations requiring more intensive and continuous care than outpatient treatment can provide.

Day treatment programs offer a middle ground between traditional outpatient therapy and full residential care. These programs allow teens to receive several hours of intensive therapy and support during the day. The benefit of this treatment is that teens can return home in the evenings and maintain a connection with their family and a familiar environment, while still receiving focused treatment.

Another option

Adopting healthy lifestyle changes can also support a teen’s recovery from depression. Regular physical exercise has a positive impact on mood. A balanced, nutritious diet plays a crucial role in maintaining overall well-being. Adequate sleep is another crucial element, as poor-quality sleep is often linked to depression. Mindfulness or relaxation exercises help teens cope with daily pressures and improve their emotional state. Some teens and their families may also explore alternative or complementary therapies, like acupuncture, deep breathing and meditation, and music and art therapy.

7 ways to help your teen overcome depression

 As a parent, your role in helping your teen overcome depression is vital. Perhaps the most important of these depression tips is reassuring your teen of your love and support. When someone falls into depression, they often feel isolated and unlovable. Small gestures — a hug, a smile, asking them about their day — can make them feel less alone. Here are 7 ways you can help your teen.

1. Keep lines of communication open. 

Let your teen know you’re there for them and willing to listen without judgment. Patience and understanding are key, as is validating that you understand what they’re experiencing is real. If they’re experiencing various symptoms, such as loss of appetite, despair, fatigue, or lethargy, reassure them that effective treatments are available.

2. When your teen does talk, prioritize actively listening to them. 

Try to appreciate that they’re confiding in you in the first place; that openness is a powerful connection. If they’re not initiating the conversations, consider starting one yourself. Lighter topics may encourage a back-and-forth dialogue. 

• Ask open-ended questions, like “What’s on your mind?” which is often more productive than asking, “Are you okay?”
• Listen without lecturing or criticizing.
• Validate their feelings.
• Keep your opinions to yourself.

Try to avoid the natural impulse to jump in immediately with advice or to invalidate their feelings. And don’t give up, because it’s hard for many teens to talk, even when they really want to. One “trick” to try is starting a conversation by texting. Another is to invite your teen to participate in a low-stress activity. Some teens open up when the conversation isn’t the only focus; try going for a walk, a drive, or doing a little yard work together. 

3. Treat your teen’s feelings with respect. 

Teens should never feel that their emotions are strange, out of the ordinary, or illogical. Acknowledge whatever they’re feeling, and if they appear to be imagining the worst case scenario, like believing they have no friends or that no one cares about them, gently remind them of reassuring facts or realities. A caveat: do so without dismissing the emotions they’ve shared. Let them know that you want to understand what they’re experiencing and that you need their help to do so.

4. Help your teen identify the stressors in their life, and work together to reduce their impact. 

If finals are quickly approaching, can you offer some study help? Cut them some slack on household chores for a week or two? Suggest they cut back their work hours until finals end? Also, chat with your teen about the benefits of a “digital detox” or simply reducing their time online. While stepping away from social media presents a challenge, reducing its constant stimulation and exposure could help your teen refocus on their own wellbeing by revisiting other activities they’ve enjoyed in the past.

5. Establish daily routines and a predictable family schedule that prioritizes enough sleep. 

Offer gentle reminders about taking medication, if prescribed. Encourage your teen to participate in physical activities and things they used to enjoy. A caveat: don’t push the issue, but gently suggest and revisit if you think your teen might be open to it. Consider creating a healthy eating environment for the whole family. Other ideas include:

• Taking a family walk after dinner or on a weekend morning.
• Planning meals and cooking together as a family at least once a week — maybe even challenge your teen to invent a new recipe.
• Dedicating one or two nights per week to a board game, puzzle, or other family activity — no electronics allowed for an hour or two.

6. Make your home a safe environment. 

Remove or keep alcohol securely locked away. If you have firearms, consider storing them elsewhere, but if that’s not possible, lock them away separately from the ammunition.

7. Develop a safety plan.

Work with your teen to identify people they feel comfortable talking to if they’re having thoughts of suicide and need immediate help. Be vigilant and prepared to notice signs that your teen’s depression may be worsening; have a plan in place if that happens.

Additional resources for teenage depression

Here are some other resources that have depression tips and other information that you and your teen may find helpful.

American Academy of Child and Adolescent Psychiatry (AACAP)

This national professional association promotes the healthy development of children, adolescents, and families. Established in 1953, the AACAP fulfills its mission through activities like advocacy, education and training, research, and providing important information to the public. In fact, its publications distinguish the AACAP as one of the leading voices and resources for mental health of children and adolescents in the U.S. Check out its resources.

Healthcare Alliance Response to Adolescent Depression (HEARD)

The HEARD Alliance is a collaborative organization dedicated to promoting youth mental health and well-being to prevent suicide. It works by providing resources and fostering connections between healthcare professionals, schools, families, and youth. Key aspects include its resource hub — a central place to access tools and information related to anxiety, depression, and suicide prevention.

National Alliance on Mental Illness (NAMI)

NAMI is dedicated to improving the lives of individuals and families affected by mental illness through advocacy, education, support, and public awareness. Its mission is to ensure all people affected by mental illness have access to the resources and support they need to live healthy, fulfilling lives.

National Institute of Mental Health

The NIMH, a HHS federal agency, conducts research on mental disorders with a mission to “transform the understanding and treatment of mental illnesses through basic and clinical research, paving the way for prevention, recovery, and cure.” Visit its page on teen depression. 

Society for Adolescent Health and Medicine (SAHM)

This multidisciplinary organization includes many healthcare professionals dedicated to improving the physical and psychosocial health and well-being of all adolescents. Also, SAHM includes a variety of helpful mental health resources for adolescents and young adults.

Teen Line

Didi Hirsch Mental Health Services launched this confidential hotline and online support system for teens. Teen Line offers a confidential space for teens to receive peer-to-peer support and discuss their concerns. Highly trained teen volunteers answer calls and texts (under the supervision of adult mental health professionals). The website also provides many resources for mental health concerns, bullying, relationships, and more.

Combating teenage depression: Takeaways

Teenage depression is a significant issue with far-reaching consequences, but parents, fear not — you’re not without options. By understanding teenage depression’s multifaceted causes and recognizing its various forms and effects, you can take meaningful steps to support your teen and their mental health. Let’s review some key takeaways:  

• Recognize the signs: Persistent sadness, withdrawal, or loss of interest aren’t just typical teen behaviors, they could be signs of teenage depression. Pay attention to emotional and behavioral changes, especially if they start to impact their daily life.
• Open communication is key: Create a safe, non-judgmental space for your teen to discuss their feelings. Listen actively and validate their experiences.
• Provide support: Reassure your teen of your love and support.
• Promote healthy habits: Encourage regular exercise, a balanced diet, and sufficient sleep. Consider exploring mindfulness strategies.
• Reduce stressors: Help your teen identify and manage stressors in their life.
• Seek professional help: There’s no shame in reaching out to doctors or mental health professionals for assessment and treatment options.

You’re a vital part of your teen’s journey to recover from teenage depression, whether that journey includes therapy, medication, or a combination of treatments and coping strategies. By staying informed, applying effective depression tips, and seeking professional guidance, you can help your teen work through depression toward a healthier future.