Teens Recovering From Depression: Care Instructions

Overview

Taking good care of yourself is important as you recover from depression. In time, your symptoms may fade as your treatment takes hold. Don't give up. Instead, focus your energy on getting better.

Your mood could improve over time. Focus on things that can help you feel better, such as being with friends and family, eating well, and getting enough rest. But take things slowly. Don't do too much too soon. You may start to feel better gradually.

How can you care for yourself at home?

Be realistic

• If you have a large task to do, break it up into smaller steps you can handle. Then just do what you can.
• Think about putting off important decisions until your depression has lifted. If you have plans that will have a major impact on your life, such as dropping out of school or choosing a college, try to wait a bit. Talk it over with friends and family who can help you look at the overall picture.
• Reach out to people for help. Don't isolate yourself. Let your family and friends help you. Find people you can trust and confide in, and talk to them.
• Be patient, and be kind to yourself. Remember that depression isn't your fault and isn't something you can overcome with willpower alone. Treatment is necessary for depression, just like for any other illness. Feeling better takes time. Your mood will improve little by little.

Stay active

• Stay busy and get outside. Join a school club, or take part in school, church, or other social activities. Become a volunteer.
• Get plenty of exercise every day. 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.
• Ask a friend to do things with you. You could play a computer game, go shopping, or listen to music, for example.

Take care of yourself

• Eat a balanced diet with plenty of fresh fruits and vegetables, whole grains, and lean protein. If you have lost your appetite, eat small snacks rather than large meals.
• Do not drink alcohol or use drugs.
• Get enough sleep. If you have problems sleeping, try to keep your bedroom dark and quiet, go to bed at the same time every night, get up at the same time every morning, and avoid drinks with caffeine after 5 p.m.
• Avoid sleeping pills unless they are prescribed by the doctor treating your depression. Sleeping pills may make you groggy during the day. And they may interact with other medicine you are taking.
• If you have any other illnesses, such as diabetes, make sure to continue with your treatment. Tell your doctor about all of the medicines you take, including those with or without a prescription.

Follow your treatment plan

• If your doctor prescribed medicine, take it exactly as prescribed. Call your doctor if you think you are having a problem with your medicine.
  • If you don't notice any improvement in 3 weeks, talk to your doctor.
  • Antidepressants can make you feel tired, dizzy, or nervous. Some people have dry mouth, constipation, headaches, or diarrhea. Many of these side effects are mild and will go away on their own after you have been taking the medicine for a few weeks. Some may last longer. Talk to your doctor if side effects are bothering you too much. You might be able to try a different medicine.
• Do not take medicines that weren't prescribed for you. They may interfere with medicines you may be taking for depression, or they may make your depression worse.
• If you have a counselor, go to all your appointments.
• Work with your doctor to create a safety plan. A plan covers warning signs of self-harm. And it lists coping strategies and trusted family, friends, and professionals you can reach out to if you have thoughts about hurting 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. You can:

• Call the Suicide and Crisis Lifeline at 988.
• Call 1-800-273-TALK (1-800-273-8255).
• Text HOME to 741741 to access the Crisis Text Line.

Consider saving these numbers in your phone.

Go to 988lifeline.org for more information or to chat online.