Overview

Depression is a mental health condition that affects the way you feel, think, and act. It causes symptoms such as low energy, loss of interest in daily activities, and sadness or grouchiness that goes on for a long time. You may sleep a lot or move or speak more slowly than usual. Teens with severe depression may see or hear things that aren't there (hallucinations) or believe things that aren't true (delusions).

Don't feel embarrassed or ashamed about depression. If you have depression, it's not your fault.

Your depression may get better with treatment. Counselling, medicines, and self-care can all help.

How can you care for yourself at home?

Counselling

• Learn about counselling. Counselling deals with how you think about things and how you act each day. Try to find a counsellor who has experience helping other teens with depression.
• Find counselling that works for you. You and your counsellor may work together, or you may have group counselling. Family counselling also may be helpful.
• Find a counsellor you can feel at ease with and trust.

To stay healthy

• Try to do some physical activity every day. Do something you enjoy. Go for a walk or jog, ride your bike, or play sports with friends. Talk with your doctor about an exercise program. Exercise can help with mild depression.
• Get enough sleep. A good night's sleep can help mood and stress levels. Avoid sleeping pills unless your doctor prescribes them.
• Eat a balanced diet. Vegetables and fruits, whole grain foods, and protein foods are part of a balanced diet. If you don't feel hungry, eat small snacks rather than large meals.
• Avoid drinking alcohol, using drugs, or taking medicines that your doctor has not prescribed for you. These substances may interfere with your treatment.

Antidepressant medicines

• If the doctor prescribed antidepressant medicines, take them exactly as prescribed. Don't stop taking them without talking to your doctor. Antidepressants may need time to work. If you stop taking them too soon, your symptoms may come back or get worse.
• Learn about antidepressant medicines. They may improve or end the symptoms of depression.
• Work with your doctor to find the best antidepressant for you. You may have to try different antidepressants before you find the right one. If you have concerns about the medicine, or if you don't feel better in 3 weeks, talk to your doctor.
• Watch for side effects. The medicines can make you feel tired, dizzy, or nervous. Many side effects are mild and go away on their own after a few weeks. Talk to your doctor if side effects bother you too much.
• Don't suddenly stop taking antidepressants. Stopping suddenly could be dangerous. Your doctor can help you slowly reduce the dose to prevent problems.

To help manage depression

• Talk to a trusted professional (like your doctor, counsellor, therapist, or nurse), or another adult you trust right away if you have thoughts of hurting yourself or others. Sometimes people with depression have these thoughts.
• Work with your doctor to create a safety plan. A plan covers warning signs of self-harm, coping strategies, and trusted family, friends, and professionals you can reach out to if you have thoughts about hurting yourself.
• If you're working with a counsellor, remember to attend all scheduled appointments to ensure you receive the most effective support.
• Get support from others.
  • Your family can help you get the right treatment and deal with your symptoms.
  • Social support and support groups give you the chance to talk with teens who are going through the same things you are.
• Plan something pleasant for yourself every day. Include activities that you have enjoyed in the past.
• Spend time with family and friends. It may help to speak openly about your depression with people you trust.
• Think about putting off big decisions until your depression has lifted. For example, wait a bit on making decisions about dropping out of school or choosing a university. Talk it over with friends and family who can help you look at the whole picture.
• Think positively. Challenge negative thoughts with statements such as "I am hopeful," "Things will get better," and "I can ask for the help I need." Write down these statements and read them often, even if you don't believe them yet.
• Be patient with yourself. It took time for your depression to develop, and it will take time for your symptoms to improve. Don't take on too much or be too hard on yourself.

Where to get help 24 hours a day, 7 days a week

If you or someone you know talks about suicide, self-harm, a mental health crisis, a substance use crisis, or any other kind of emotional distress, get help right away.

• Call or text Canada's suicide and crisis hotline at 988.
• Call the Mental Health Helpline: 1-877-303-2642.
• Call the Addiction Helpline: 1-866-332-2322.
• Call Talk Suicide Canada: 1-833-456-4566 or text 45645 (4 p.m. to midnight ET).
• Kids or teens can call Kids Help Phone: 1-800-668-6868 or text CONNECT to 686868.
• Go to the Talk Suicide Canada website at https://talksuicide.ca or the Kids Help Phone website at https://kidshelpphone.ca for more information.

Consider saving these numbers in your phone.