5 COPING STRATEGIES FOR ADOLESCENTS WITH DEPRESSION

Written By: Aishwarya Subramanian, MFT Trainee at ACS, On-Campus Counseling Program

What is depression?

What does it really mean to wallow in the depths of my mind,
Feeling like I am drowning,
When in fact I know how to swim.

Maybe this is one of those times where swimming isn’t enough.
Something else – a force stronger and more powerful – is needed.
To help me emerge,
So I don’t submerge,
And to be honest, it is seeming like that force may not even exist within me.

So far, I guess I’ve been getting through life okay,
Relying on my resources, my resiliency….
But suddenly, they are not enough to make me feel like myself again.
For some strange reason, they seem less “effective”,
Like a prescription that has expired.
All I know is that whatever I am experiencing now –
Sadness, Depression, Frustration, whatever you call it –
That is not the real me.
It’s stupid because I know that.
Yet somehow,
I just can’t seem to “get over it”
(whatever that means) …
But I want to get over it so badly. I really do. It just feels like I don’t know how.
All the positive affirmations around me,
All the “symbols of hope” in the universe,
All gone.

What is depression?
What does it really mean to wallow in the depths of my mind,
Feeling like I am drowning,
When in fact I know how to swim.

Depression in adolescents is on the rise, and various intersecting factors contribute to intensify this emotional experience in the highly malleable brains and minds of teenagers. With immense academic stress, peer pressure, and personal/family/community issues, as a teen, it is not uncommon to withdraw and feel crumbled under the burden of it all. Here are five of the many coping strategies to help navigate and manage feelings of sadness, anger, confusion, and helplessness that often characterize depression.

1. Physical Activity
Exercise or any other physical activity increases endorphins in the body and improves mood. The feeling of fatigue or tiredness that some people may experience as part of depression is also significantly reduced with exercise. Something as simple as taking a walk outside in the fresh air is a great start.

2. Listening to Music
As Plato once said, “music gives a soul to the universe, wings to the mind, flight to the imagination, and life to everything”. Many teens who enjoy listening to music may find it to be a beneficial coping strategy when feeling down or upset. Since different genres and types of music connect to different individuals, creating and listening to a “Depression Playlist” of songs can help self-regulate and self-soothe when waves of sadness seem to reappear.

3. Stay Connected-Talk to Someone
The tendency and desire to withdraw from friends, family, and social life is so real and strong in depression. Whether it is a mental health professional, friend, or family member, having at least one person to talk to about one’s experiences can be powerful and useful as an emotional release and to feel less alone.

4. Making Art
There is a growing body of research on art therapy and the positive impact of engaging in artistic activities on mood, communication, and emotion regulation. From doodling and drawing sketches to hands-on pottery and ceramics work, there are a variety of ways in which the visual arts can be a helpful coping strategy or distraction.

5. Journaling or Writing
While some people think and process through images and symbols, others are more readily able to express themselves through words. Reading or writing poetry, journaling, and other forms of creative writing can help to release the myriad of emotions, thoughts, and experiences that accompany depression.

If you or someone you know is having difficulty coping with depression, always remember that resources are available. ACS is here for teens and families who are struggling with a mental health issue. To contact our Intake Coordinator, please call 650.424.0852 x108.

Resources/References
● https://adaa.org/understanding-anxiety/related-illnesses/other-related-conditions/stress/physical-activity-reduces-st
● https://s3.amazonaws.com/academia.edu.documents/34837670/handbook_of_art_therapy.pdf?AWSAccessKeyId=AKIAIWOWYYGZ2Y53UL3A&Expires=1544216246&Signature=aIVZbx476htaEnOVMUDaVhMXoMw%3D&response-content-disposition=inline%3B%20filename%3DHandbook_of_art_therapy.pdf#page=238