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It's normal to feel moody or sad at times. But with depression, a sad or bad mood lasts for weeks, months, or even longer.

Depression affects more than a person's mood. It can affect the way they act, and how well they do in school. It also can affect their energy, sleep, and eating. Depression can even contribute to physical symptoms, like headaches and stomachaches. If people are depressed, they find it hard to enjoy things like before.

Most of all, depression affects how people think and feel about themselves. And how close (or distant) they feel from others. People going through depression often feel alone. It might seem like no one understands or cares. They may feel bad about themselves. They may blame themselves for having a hard time.

People who are depressed can sometime feel hopeless and to not want to live. They can have some thoughts of suicide ( I don't want to live, I wish I were dead) or even try to hurt themselves.

But depression is not a person's fault. It's not a personal failing. And it's more common than most people think.

Depression can start small. But it can build and get worse. That's why it's good to take care of it as soon as you can.
Depression gets better with the right attention and care.
If you think you might be depressed:

Talk to an adult in your life. You can turn to a parent, teacher, mentor, or coach. Let them know what you're going through. It can help you feel more hopeful, and less alone, just to have someone listen and show they care.

Talk with your doctor or with a mental health expert. You can ask your parent (or adult in your life) to set up a visit for you. Your doctor or therapist can talk with you, listen, and check for depression. If you do have depression, they can explain how therapy can help you and how to get started.

If you don't have an adult you can turn to, reach out to someone at a help line. There are people there to talk with 24/7. They can listen and guide you on how to get the help you need. In the United States, start with SAMHSA's free helpline at 800-662-HELP (4357) for provider referrals in your area. Or you can text your zip code to 435748 (HELP4U) for referrals.

If you are having thoughts of suicide or think you might be in danger of hurting yourself, get help right away. You can:

Talk with an adult right away.

Call or text 988 to reach the Suicide and Crisis Lifeline, or contact them through their website.

Text HOME to the Crisis Text Line at 741741.

Find out what you can do to take good care of yourself too.

If you are going through depression, there are many things that can help you get better. And there is always someone who will help.

Date reviewed: August 2022

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Depression: What You Need to Know (for Teens)

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Depression is very common. For information about depression and feeling better, read this article for teens.

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Don't be fooled by common myths about depression among teens. Psychiatrist Leslie Miller, M.D. , explains what parents need to know.

Myth #1: "He has everything. He is smart and has friends and supportive parents. What does he have to be depressed about?"

Fact : Depression is a biologically based illness. It can be triggered by stressors, though, and social supports can be protective.

Myth #2: "It's just a phase." "Everyone can be sad. It's normal to be sad."

Fact : Yes, sadness is normal, and the goal is not to "pathologize" normal behavior and feelings. However, untreated depression can last seven to nine months. During that time period, adolescents can accumulate unhealthy behavior patterns and miss out on important developmental milestones.

Myth #3: "All teens are irritable." "He just has an attitude." "He's not sad - he can't be depressed."

Facts : When assessing a teen with irritable mood, it is important to ask about other associated changes, such as change in sleep, appetite, motivation or concentration, to help determine if the teen is experiencing depression.

It is important to use associated signs and symptoms to determine if the irritability is significant and part of depression, or if it's more developmentally appropriate as part of adolescence.

Adolescence is a time period for asserting autonomy and independence, which can lead to an increase in arguments with parents.

Myth #4: "She's just lazy." "If she just tried harder..."

Fact : Depression can affect sleep, energy level and motivation, to name a few associated symptoms. Teens cannot simply "mind over matter" or will themselves to overcome depression. They can, however, engage in positive activities to help alleviate symptoms.

#TomorrowsDiscoveries: How the Brain Processes Incentives and Rewards | Vikram S. Chib, Ph.D.

Johns Hopkins researcher Vikram S. Chib studies the way incentives and rewards work in the brain and how this can lead to breakthroughs in depression treatment.

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Facebook Twitter Linkedin Pinterest Print Don't be fooled by common myths about depression among teens. Psychiatrist Leslie Miller, M.D. , explains what parents need to know. Fact : Depression is a biologically based illness. It can be triggered by stressors, though, and social supports can be protective.

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Infographic: Youth Mental Health - Emotions Matter

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When Is Anxiety Normal?

It's normal to feel anxious, nervous, or worried at times. Maybe you've felt anxious when you had to talk in front of a group. Or nervous before a tryout or a big test. Maybe you have felt anxious when you weren't sure your surroundings were safe. Or worried when a loved one was sick.

Most people have felt like this.

Anxious feelings can be uncomfortable - but they serve a purpose. They warn that something that matters to you is at stake. With anxious feelings, you might think, "I need to do well here." Or, "This counts - get ready." Or, "Be careful."

Anxiety sets off the body's fight-or-flight response. This is also called the stress response. It's a normal release of hormones that helps you gather the focus and energy you need for a challenge or possible threat. The fight-or-flight response causes the physical feelings that can happen with anxiety.

For example, when you're anxious, you might feel 'butterflies' in your stomach. Or you might have sweaty palms or shaky hands. You might notice your mouth is a little dry. Or your face feels a little warm. You might feel your breathing or heartbeat get faster. With anxiety, you might feel one - or a few - of these.

Feelings like these can help you do what you need to do. You can go ahead with the tryout or take the exam - even though you're nervous. You can check your surroundings to make sure you're safe. You can focus on what a loved one needs and plan how to help instead of getting caught up in the worry.

When you know that anxiety is normal for the situation, you can let go of focusing all your attention on the anxious thoughts and feelings. Instead, you can turn your attention to what you need to do. You don't need to do things to make anxiety 'go away.' You can take a breath and face the challenge. You'll find that anxiety fades on its own.

When Is Anxiety a Problem?

Some people feel anxiety that is too intense. It seems like more than they can cope with. Worries or fears take up too much of their time and energy. Some people might begin to avoid things that make them anxious. These things can be signs of an anxiety disorder.

If you feel like anxiety is too much, tell a parent, school counselor, or your doctor. There are treatments for anxiety disorders. The sooner you start getting help, the better you will feel.

Date reviewed: March 2022

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Anxiety is a natural part of life, and most of us experience it from time to time. Find out about normal anxiety and learn when anxiety can develop into a problem for some people.

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Stress-and sometimes feeling anxious-is a natural and normal experience for everyone, including children and teenagers. But when those feelings last a long time or occur frequently, that's cause for concern.

According to Krystal Lewis, Ph.D., a licensed clinical psychologist in the National Institute of Mental Health Intramural Research Program, it's important to know the difference between stress and anxiety.

Stress is the body's reaction to danger or excitement, including positive things such as an upcoming party or a vacation. Stress causes the body to release hormones that can raise blood pressure, heart rate, or blood sugar.

Anxiety is the body's or mind's response to stress, even when there are no current stressors. Dr. Lewis said this often comes from the fear of a future outcome that may not even happen. For example, you may be worried about getting into college or an important exam: "You already had the test, but you're still feeling anxious...You're worried about the next test now."

She said it's important to remind adolescents that it is normal to feel pressure to be perfect or perform well. However, failure is a part of life. If a teen is so concerned with not making mistakes that anxiety gets in the way of them enjoying life or causes prolonged physical symptoms, that could become a clinical problem.

"When you're able to create a schedule and you know what's upcoming, that can help you to manage stress and anxiety by minimizing the unknown."
-Dr. Krystal Lewis, licensed clinical psychologist at the National Institute of Mental Health

Physical symptoms of stress and anxiety include headaches, trouble sleeping, digestive issues, or muscle pain. If left untreated, these symptoms can damage the body and lead to other mental health issues, including anxiety disorders.

A mental health professional can diagnose an anxiety disorder, which may require treatment such as therapy or medication.

We don't know what causes anxiety disorders, but risk factors include a family history of the condition or other mental illness and a person's brain biology and chemistry. Some physical health conditions, such as thyroid problems or arrhythmia, can also lead to anxiety disorders. Experiencing traumatic events is a risk factor as well.

For adolescents, stress and anxiety can be hard to talk about. Some signs that a teen is struggling may include noticeable changes in appetite and sleep, aggression, irritability, difficulty concentrating, avoiding social activities, and engaging in self-harm or having thoughts of suicide.
If you think a teen is experiencing a mental health crisis, the 988 Suicide & Crisis Lifeline is a national, 24/7 hotline that can connect you with a trained crisis counselor by phone or online chat. TTY users can contact the Lifeline via their preferred relay service or by dialing 711, then 988.
At-home stress coping strategies for teens

A teen's environment can contribute to them developing an anxiety disorder, so in addition to exploring treatment options, it's important to take simple steps to decrease their risk.

Sleep. Make sure they are getting enough! Eight to 10 hours of sleep per night are recommended for teens ages 13 to 18. Stick to a regular bedtime and make their sleep space as calm as possible.

Physical activity. This can be gentle, such as yoga or walking, or more intense, like running or playing team sports. Exercise causes the body to release endorphins, which are hormones that can relieve pain and reduce symptoms of anxiety. It also helps take their mind off whatever is causing them stress.

Balanced diet and hydration. Eating regular, healthy meals and drinking plenty of water can improve energy and focus throughout the day. They may want to limit caffeinated beverages such as soft drinks or coffee and other foods that can cause physical symptoms of stress or discomfort.

Meditation and breathing exercises. These don't have to be complicated or take a lot of time. They can spend a few minutes being still and quiet, listening to their breathing, and letting their mind clear. They can also download a mobile app or listen to meditation playlists to guide them in a relaxation exercise.

Having a schedule or routine is also important for adolescents. Sometimes it's less about creating a schedule and more about modifying the schedule you already have.

"Schedules are useful in that they help create a routine, and it gives them something to look forward to," Dr. Lewis said. "When you're able to create a schedule and you know what's upcoming, that can help you to manage stress and anxiety by minimizing the unknown."

Just make sure that schedule also includes time for fun and relaxation!

Resources and hotlines for teen mental health

TrevorSpace. Online chat community, forums, and resources for LGBTQ+ youth, moderated by The Trevor Project nonprofit staff. The organization's website has a "quick exit" safety feature: Users can press their ESC key three times and it will exit the site as well as erase it from their browsing history.

Disaster Distress Helpline. Operated by the Substance Abuse and Mental Health Services Administration, this helpline provides disaster crisis counseling for experiences such as natural disasters, health emergencies, incidents of mass violence, and the anniversaries and trigger events of those experiences. Users can call toll free or text 800-985-5990. This service is confidential and multilingual.

NIH fact sheets on mental health for families
Alternative accessible version (pdf)
May 18, 2023

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Teens and stress: When it's more than worry | NIH MedlinePlus Magazine

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Many teens experience stress and anxiety, which left untreated can lead to poor physical and mental health. Fortunately, many strategies exist to manage these emotions.

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When high school junior Nora Huynh got her report card, she was devastated to see that she didn't get a perfect 4.0.

Nora "had a total meltdown, cried for hours," her mother, Jennie Huynh of Alameda, Calif., says. "I couldn't believe her reaction."

Nora is doing college-level work, her mother says, but many of her friends are taking enough advanced classes to boost their grade-point averages above 4.0. "It breaks my heart to see her upset when she's doing so awesome and going above and beyond."

And the pressure is taking a physical toll, too. At age 16, Nora is tired, is increasingly irritated with her siblings and often suffers headaches, her mother says.

Parents are right to be worried about stress and their children's health, says Mary Alvord, a clinical psychologist in Maryland and public education coordinator for the American Psychological Association.

"A little stress is a good thing," Alvord says. "It can motivate students to be organized. But too much stress can backfire."

Almost 40 percent of parents say their high-schooler is experiencing a lot of stress from school, according to a new NPR poll conducted with the Robert Wood Johnson Foundation and the Harvard School of Public Health. In most cases, that stress is from academics, not social issues or bullying, the poll found. (See the full results here.)

Homework was a leading cause of stress, with 24 percent of parents saying it's an issue.

Teenagers say they're suffering, too. A survey by the American Psychological Association found that nearly half of all teens - 45 percent - said they were stressed by school pressures.

Chronic stress can cause a sense of panic and paralysis, Alvord says. The child feels stuck, which only adds to the feeling of stress.

Parents can help put the child's distress in perspective, particularly when they get into what Alvord calls catastrophic "what if" thinking: "What if I get a bad grade, then what if that means I fail the course, then I'll never get into college."

Then move beyond talking and do something about it.

That's what 16-year-old Colleen Frainey of Tualatin, Ore., did. As a sophomore last year, she was taking all advanced courses. The pressure was making her sick. "I didn't feel good, and when I didn't feel good I felt like I couldn't do my work, which would stress me out more," she says.

Mom Abigail Frainey says, "It was more than we could handle as a family."

With encouragement from her parents, Colleen dropped one of her advanced courses. The family's decision generated disbelief from other parents. "Why would I let her take the easy way out?" Abigail Frainey heard.

But she says dialing down on academics was absolutely the right decision for her child. Colleen no longer suffers headaches or stomachaches. She's still in honors courses, but the workload this year is manageable.

Even better, Colleen now has time to do things she never would have considered last year, like going out to dinner with the family on a weeknight, or going to the barn to ride her horse, Bishop.

Psychologist Alvord says a balanced life should be the goal for all families. If a child is having trouble getting things done, parents can help plan the week, deciding what's important and what's optional. "Just basic time management - that will help reduce the stress."

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School Stress Takes A Toll On Health, Teens And Parents Say

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Teenagers say their parents often don't realize how overwhelmed they feel about school. Psychologists say parents can help children manage their expectations and live a more balanced life, even if it means not racking up as high a GPA as their friends.

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Instilling time management in middle schoolers is essential to help them succeed. Fun middle school planners from Success by Design let students stay organized!

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Learn how to help your teen manage stress effectively with tips on identifying signs of stress, supporting communication, and teaching healthy coping strategies.

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Stress is a normal response to life’s changes, pressures, and challenges. It’s a mind-and-body signal that helps you get ready for what’s ahead. Find out more about how stress can help, and how it sometimes holds you back.

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By Kelsey Weber, LSW - March 26, 2019

Middle school students are faced with challenges each and every day. Whether these challenges come from home, school, friends, or other environmental factors, stress can overwhelm kids.

Stress is an uncomfortable feeling someone develops when they're scared, angry, worried, or frustrated, which affects their mood and body in many different ways. What's important to remember is that children and adolescents experience stress the same way adults do.

Middle school students can be very susceptible to stress because of the immense changes they're experiencing physically, emotionally, socially, and intellectually during these years.

A middle school student may be experiencing stressors such as homework load, a busy schedule, peer pressure, test anxiety, grades, image concerns, lack of support, and changes in routine. This does not include any stressors occurring at home or other out-of-school environments.

So what should parents look for as warning signs that their child is experiencing stress? According to the American Academy of Pediatrics, many students who are feeling overwhelmed and stressed may exhibit the following symptoms:

Frequent stomach aches and/or headaches

Changes in appetite

Chronic worrying

Nail biting

Changes in mood/mood swings

Fatigue and increased desire to sleep

Sadness/depression

Retreating to bedroom/withdrawn

Self-harm

"Checking out" from responsibilities

Frequent absences

Physical aggression

Quick temper

Frequent crying

Difficulty sleeping

Lying to teachers/parents

Failing grades

Substance abuse

Although many middle school students experience stress, there are healthy ways for parents and students to develop coping strategies to manage it. Parents can help their children by teaching them time management skills; ensuring they aren't overscheduled; encouraging sleep, exercise, and healthy eating; monitoring parental pressure, encouraging outdoor play, and allowing the child to have fun.

Parents can also assist in identifying stressors their children may be experiencing by asking questions and beginning a conversation. A parent could say, "I've noticed something has been bothering you" or "You mentioned you have a lot of homework lately; how are you feeling about that?" to get the conversation flowing. Just helping pinpoint the stressor will give your child a sense of relief.

By identifying the stressor(s), students can avoid the situations that cause them stress. Examples would be avoiding people who might be a bad influence, staying away from places where they're likely to get in trouble, and avoiding things that may upset them. When they know their stressors, students can choose to not be around those people, places, and things.

Lastly, taking care of your body plays a very important role in managing stress. As mentioned above, exercise, active relaxation, eating healthy and sleep are vital for lowering stress levels in middle schoolers.

Exercise is the most important part of a stress management plan. Many people do not see the need for exercise nor have the time for it, but when you are stressed you need exercise the most. After you exercise and use up stress hormones, you think better and are able to focus and learn more.

Active relaxation is important because your body can only use the relaxed OR emergency nervous system, not both. This 4-8 deep breathing technique helps aid in relaxation:

Sit or lie down and place your hands on your belly. Take a deep breath, trying to expand your belly pulling your hands apart. Take a full breath counting to 4, hold your breath counting to 8, and then slowly let out counting to 8. Try this technique 10 times, focusing on your breathing and giving your full concentration.

Eating healthy will help keep students alert throughout the day and their mood steady. People who eat mainly junk food often have highs and lows in their energy levels, which create more stress on their bodies. Eating a healthy, well balanced diet will aid in stress management.

Sleep aids in thinking clearly and mood management. When students are tired, they can't learn as well and will often be impatient and irritable. Students can improve their sleep by going to sleep at the same time each night, taking a hot shower one hour before bedtime to relax, putting away all electronics one hour before bed, and allowing some wind-down time before lying in bed.

Creating and following a stress management plan will help students lower their stress levels and deal with the daily challenges they are faced with. One of the best ways to be happy and successful is to manage stress well.

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Managing Stress for Middle School Students

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By Kelsey Weber, LSW - March 26, 2019 Middle school students are faced with challenges each and every day. Whether these challenges come from home, school, friends, or other environmental factors, stress can overwhelm kids. Stress is an uncomfortable feeling someone develops when they're scared, angry, worried, or frustrated, which affects their mood and body in many different ways.

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Anxiety in Adolescence: Symptoms and Treatment

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Anxiety in Adolescence: Symptoms and Treatment

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This article will be used as a model for collaboration and playing with ideas for research in class.

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Time Management for Teens: Care Instructions

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It’s stressful to feel like you have too much to do and not enough time to do it. Spending a lot of time on things that aren’t important to you also leads to stress. Time management can help you feel more in control of how you spend your time. When you feel in control, you reduce your stress.

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Stress Management and Teens

No. 66; Updated January 2019

Teenagers, like adults, may experience stress every day and can benefit from learning stress management skills. Most teens experience more stress when they perceive a situation as dangerous, difficult, or painful and they do not have the resources to cope. Some sources of stress for teens include:

School demands and frustrations

Negative thoughts or feelings about themselves

Changes in their bodies

Problems with friends and/or peers at school

Unsafe living environment/neighborhood

Separation or divorce of parents

Chronic illness or severe problems in the family

Death of a loved one

Moving or changing schools

Taking on too many activities or having too high expectations

Family financial problems

Some teens become overloaded with stress. When this happens, it can lead to anxiety, withdrawal, aggression, physical illness, or poor coping skills such as drug and/or alcohol use.

When we perceive a situation as difficult or painful, changes occur in our minds and bodies to prepare us to respond to danger. This "fight, flight, or freeze" response includes faster heart and breathing rate, increased blood to muscles of arms and legs, cold or clammy hands and feet, upset stomach and/or a sense of dread.

The same mechanism that turns on the stress response can turn it off. As soon as we decide that a situation is no longer dangerous, changes can occur in our minds and bodies to help us relax and calm down. This "relaxation response" includes decreased heart and breathing rate and a sense of well-being. Teens that develop a "relaxation response" and other stress management skills feel less helpless and have more choices when responding to stress.

Parents can help their teen in following ways:

Monitor if stress is affecting their teen's health, behavior, thoughts, or feelings

Listen carefully to teens and watch for overloading

Learn and model stress management skills

Support involvement in sports and other pro-social activities

Teens can decrease stress with the following behaviors and techniques:

Exercise and eat regularly.

Get enough sleep and have a good sleep routine.

Avoid excess caffeine which can increase feelings of anxiety and agitation.

Avoid illegal drugs, alcohol, and tobacco.

Learn relaxation exercises (abdominal breathing and muscle relaxation techniques).

Develop assertiveness training skills. For example, state feelings in polite, firm, and not overly aggressive or passive ways: ("I feel angry when you yell at me." "Please stop yelling.")

Rehearse and practice situations which cause stress. One example is taking a speech class if talking in front of a class makes you anxious.

Learn practical coping skills. For example, break a large task into smaller, more attainable tasks.

Decrease negative self-talk: challenge negative thoughts - with alternative, neutral, or positive thoughts. "My life will never get better" can be transformed into "I may feel hopeless now, but my life will probably get better if I work at it and get some help."

Learn to feel good about doing a competent or "good enough" job rather than demanding perfection from yourself and others.

Take a break from stressful situations. Activities like listening to music, talking to a friend, drawing, writing, or spending time with a pet can reduce stress.

Build a network of friends who help you cope in a positive way.

By using these and other techniques, teenagers can begin to manage stress. If a teen talks about or shows signs of being overly stressed, a consultation with a child and adolescent psychiatrist or other qualified mental health professional may be helpful.

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Teenagers, like adults, may experience stress everyday and can benefit from learning stress management skills.

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Anxiety is a natural part of life, and most of us experience it from time to time. Find out about normal anxiety and learn when anxiety can develop into a problem for some people.

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Information about the signs and symptoms of depression and treatment options, from the Adolescent and Young Adult clinic team at Johns Hopkins All Children’s

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Parent Guide to Helping Teen w/Time Management

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Parent Guide to Helping Teen w/Time Management

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Screentime Monitoring | Safes Parental Control App

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Teaching Time Management to Teens: Parental Support and Tips

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Let’s discuss the importance of time management for teens with tips & strategies for parents to support their teens in managing their time effectively.

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Teenagers face a lengthy list of stressors that includes:

School stressors

Pressure to do well in school

After-school and extracurricular activities

Demands for community service

Public health and safety concerns (such as school shootings)

Social stressors

Changes in platonic and romantic relationships

Bullying

For some, pressures to engage in use of substances and risky behavior

Pressure to change or control physical appearance

The need to continually focus on digital and social media

Family and home stressors

Family stress, such as conflict, illness, economic hardship, and/or divorce

Changes in familial relationships

Jobs and career decisions

A lack of unstructured/free time

Students are re-entering traditional schooling for the first time in years. And that brings its own set of stressors to the table.

"Students are going back to school in this era of uncertainty, divisiveness, and polarity," says Dr. Beresin. "And they're worried: 'Am I going to fit in? Will other kids like me? Will I be able to keep up with the work, or have I fallen too far behind? Am I still as good as I used to be in athletics and other activities?"

And it's not only stress about academics, extracurriculars, and social standing that impact teens. Many of today's students are also coping with fears about their lives and their families' well-being.

Dr. Beresin says, "I don't have a single conversation with a young person without talking about worries about the planet, worries about the world they're inheriting, viruses, climate change, economic downturn, marginalization, being shot or assaulted."

Many parents wonder about digital and social media as potential stressors for adolescents. According to Dr. Beresin, while these devices and apps certainly need better management techniques, they're not solely responsible.

"We're hostages to digital media," Dr. Beresin says. "And we haven't learned how to use it productively and sparingly. It's complicated, and it complicates our lives. Does it cause more stress, anxiety, depression, and loneliness? Sure. But it's just one of many factors that contribute to the back-to-school situation."

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Learn how to help your teenager manage stress and their mental health amid going back-to-school.

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How to Change Negative Thinking Patterns - Child Mind Institute

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Unhealthy, negative thinking patterns called cognitive distortions can contribute to depression, anxiety, and emotional dysregulation. How to identify them.

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Depression: Resources for Teens and Parents | Joon Teletherapy

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Depression can look different in adolescents and young adults. It may appear as boredom, tiredness, or low energy or motivation.

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Factors That Could Increase Your Risk of Depression

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Depression can be genetic, but certain medical conditions, substance use, sex hormones, and other factors can also play a role.

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World Health Organization (WHO)

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Adolescence (10-19 years) is a unique and formative time. Multiple physical, emotional and social changes, including exposure to poverty, abuse, or violence, can make adolescents vulnerable to mental health problems. Promoting psychological well-being and protecting adolescents from adverse experiences and risk factors that may impact their potential to thrive are critical for their well-being during adolescence and for their physical and mental health in adulthood.

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National Institute of Mental Health (NIMH)

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Mental Health Minute: Stress and Anxiety in Adolescents

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How To Help A Teenager With Anxiety And Depression — Invictus ...