Trigger Warning: mention of suicide and self-harm
Depression is a relatively common mental health disorder in the U.S., especially in adolescents and young adults. Lucky for you and me, that means there is a ton of research on the topic to become more familiar with the symptoms and how to help someone who is struggling with it. Maybe that someone is you, and that’s okay. Depression can affect not only how you feel, but also your behaviors, actions, and mood. For some people, it can make it harder to get out of bed in the morning and brush their teeth, while for others it may seem that they can manage their responsibilities each day, but every day is a struggle for them as well.
Depression can present itself in many different forms. Some people may experience a change in everyday routine, such as not doing the things you like to do (finding them boring or lacking the motivation to do them), sometimes people will eat more or less food, causing significant weight changes. Some also self-harm (keep a lookout for a post about it!) or have suicidal thoughts, but not everyone presents these symptoms.
Depression can be treated. Currently, there are a variety of antidepressants on the market, but most professionals recommend starting with psychotherapy in case medication isn’t necessary. And we understand that not everyone has access to a professional diagnosis, medication or help, so we’ve included some resources for those of you who aren’t able to seek help.
If any of the signs or symptoms pertain to you, please talk to a trusted adult or a professional, especially if you are experiencing suicidal thoughts. You are worth being helped, and it’s never too late.
Signs/Symptoms
Trouble concentrating, remembering details, and making decisions
Fatigue
Feelings of guilt, worthlessness, and helplessness
Pessimism and hopelessness
Insomnia, early-morning wakefulness, or sleeping too much
Irritability and Restlessness
Loss of interest in things once pleasurable, including sex
Overeating, or appetite loss
Aches, pains, headaches, or cramps that won't go away
Digestive problems that don't get better, even with treatment
Persistent sad, anxious, or "empty" feelings
Suicidal thoughts or attempts
Self Care Tips
Remove any sharp objects that can be used to self-harm and keep your hands occupied
RIDE THE WAVE:
notice your emotions as a wave and work toward increasing your ability to experience those emotions in a controlled state
Create a safety plan
Identify and write down names and phone numbers of people who you can call
List phone numbers and other resources that you can use
List activities you can do to calm and ground yourself
Make a safety box- include the items above as well as pictures, smells, and other things that will ground you
Other Strategies
Validate yourself and your feelings- let yourself feel whatever it is you are feeling, letting yourself know that it is okay to feel like this
Spend time with your loved ones or animals and let them know how you are feeling or what you need so they can provide support
Try using different techniques to distract yourself from your thoughts. These can include finding something of each color of the rainbow around you, making a mental grocery list, etc.
Journal- write down whatever you’re feeling
Resources
Suicide Hotline: 800-273-8255
Self-Harm Hotline: 800-366-8288
HopeLine: 919-231-4525 or 1-877-235-4525
Suicide Prevention Services Depression Hotline: 630-482-9696
Depression/ suicide text line: 741741
MindDoc: monitoring and self-management app for mental health
Wysa: An AI friend where you can chat about your day and/or feelings, stress, anxieties, thoughts, etc, and they will provide you with resources and supports
Reflectly: journal and mood tracking app